THE CHESAPEAKE & OHIO Canal National Historical Park stretches along the Potomac River for 184.5 miles, from Washington, D.C., to Cumberland, Md. Dr. Anthony Fauci, President Bidens chief medical adviser, power walks in the park. I prefer to wander. Over the last year my friend Lauri Menditto and Iwe both live in D. C.section-hiked the towpath that runs the entire length of the park. Because there are mile markers and a singular thoroughfare, youd be hard-pressed to get lost, and, since Im a notoriously terrible pathfinder, more than one person has suggested to me thats why Im so fond of it; you just keep walking. But the main draw of the towpath is that you can get lost, at least mentally. Between the splendor of its woods and river, and the 19th relics that populate it, the towpath is meditative and exciting all at once, as if someone had untangled a labyrinth. What was transportation remains transporting.

Built alongside the Potomac to surmount the rivers natural obstacles, like rapids, the Chesapeake & Ohio Canal operated from 1831 to 1924, moving freight between western Maryland and Washington, D.C. Mules walked a towpath beside the canal to pull the laden boats. Railroads and highways made this mode of shipping obsolete but the canal itself, now largely dry, and its towpath remained. Supreme Court Justice William O. Douglas, who enjoyed hiking the towpath, was among its most vocal boosters. Thats what the cities need, he wrote, a wilderness at their back door, where a man can go and once more find harmony and peace in his inner being. In January 1954, two newspaper editors advocated building a road along the Potomac, either along or in place of the government-owned canal. Douglas invited the journalistsplus dozens of othersto walk the towpath with him. They set out from Cumberland that March. Walkers, who became known as the blister brigade, reveled in the rivers natural charms and gamely kept pace with the justice. Nine people, including Douglas, walked the entire way. In 1971, the canal became a key part of a national park, dedicated to Douglas in 1977.

Now, many people ride bikes along the canals towpath. You can also kayak on the waterways around the canal. But for me, walking is the ideal pace to take in its quiet marvels: pawpaws, hawks and mergansers, abandoned locks, and waterfalls and caves. Afoot, you experience the juxtaposition of what the C&O canal wasa vital waterway, teeming with humans and animalswith whats here now, including old landmarks patiently tolerating vegetative growth. The canal itself only has water in some spots; otherwise its grassy in some areas and forested in others. Its a wonderful confluence of things, said Bill Holdsworth, the president of the C&O Canal Association, which originated as an outgrowth of Douglas hike. My father-in-law, who also loves the canal, gave me a membership in the association. It comes with a nametag for group events.

During the Covid crisis, when green spaces were deemed the safest alternative to staying home, visits to the canal spiked, said Robin Zanotti, the president of the C&O Canal Trust, the parks philanthropic partner. People who didnt usually use the park are falling in love with it, she said. Here, four particularly scenic stretches alongside the Chesapeake & Ohio Canal, ranging from a 60- to 90-minute drive from Washington, D.C.

Suggested stroll: Harpers Ferry to Mile Marker 62 (2.5 miles one-way). Park near the train station in Harpers Ferry, where the Potomac and Shenandoah Rivers come together and where abolitionist John Brown led the raid on the federal armory in 1859. Signs will lead you across the pedestrian bridge over the Potomac at the base of town. Stairs down from the bridge deposit you onto the towpath and into Maryland, at Lock 33, mile 60.7. From there, go west. A little after Mile Marker 61, a gravelly area next to the water invites a rest. Benches at Lock 34, just after that, offer more spots to contemplate the Potomac as it flows over boulders.

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A National Park Thats Ideal for Meditative Walks - The Wall Street Journal

InsightLApresents a 30-minute meditation for grounding yourself through the sense doors with Thomas Davis.Thomas Davisleads InsightLAs weekly Friday nightPeople of Color Sangha. His orientation to the Mindful Awareness practice began at the East Bay Meditation Center in Oakland, CA, where he was introduced to the Theravadan tradition of Vipassana in 2012. Thomas is also a member of InsightLAs Teacher Council.

InsightLA is a non-profit online meditation community providing high-quality mindfulness and compassion practices. For close to 20 years, InsightLA has offered classes, retreats, and special events that cater to both beginning meditators and those looking to deepen and sustain their practice. InsightLA is the only organization of its kind offering secular, evidenced-based mindfulness training and traditional Buddhist teachings within the Vipassana or Insight tradition.

Listen were not saying youre stressed out and need some relaxation but were notnottelling you that either ; )

So, just in case, look what KCRW has in store for you! Its 24 hours dedicated to wellness and relaxation. Join us onSunday, April 18thfor an all-day virtual festival of calm. Everything from guided meditation withValerie Juneto kitten cams, art classes withSelf Help Graphicsto baguette shaping withBub and Grandmas, soothing sounds ofdublabartists to comforting home haircuts withProjectQ along with many of the KCRW voices you love and so much more. Seriously, its 24 hours check out the schedule and details atkcrw.com/serenity.

The Zoom link will stay the same for 24 hours, so you can jump in and out of what interests you most throughout the day like you would at a festival. Drop by for one segment or stay for the whole 24 hours! We guarantee, this will be the chillest party youve ever been to. So breathe deep, hold it, and breathe out.

24 Hours of Serenity is free and open to the public starting on Wednesday, March 31st at 12pm noon, you only need to RSVP to attend.

Follow this link:

Grounding through the Sense Doors Meditation with InsightLA's Thomas Davis | KCRW's 24 Hours of Serenity - KCRW

DataIntelo has recently published a comprehensive report entitled Global Mindfulness Meditation Apps Market focusing to offer a complete overview of the market. This report provides a latest updated information regarding various crucial aspects of the market, which are expected to have a major impact on the market trend and performance during the forecast period. One key aspect is that the report is prepared in such a manner that it would surely assist the needs of clients. This report is a complete guideline for clients to arrive right decision in terms of business investment plans and strategies.

Few companies that are covered in this report:

By Players:

Deep Relax Smiling Mind Inner Explorer, Inc. Committee for Children Stop, Breathe, & Think PBC The Mindfulness App Mindfulness Everywhere Ltd. Ten Percent Happier Breethe Insights Network, Inc. Simple Habit, Inc. Calm.com, Inc. Meditation Moments B.V. Headspace, Inc.

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According to analysis, the global Mindfulness Meditation Apps market was valued at USD XX million in 2019 and is projected to reach approximately USD XX million by the end of 2028, expanding at a CAGR of XX% during the forecast period (2020-2028).

COVID-19 impact on Mindfulness Meditation Apps market

This report provides a critical analysis of the global Mindfulness Meditation Apps market in respect to the COVID-19 pandemic and its adverse impact on the manufacturing and global sales of the product. It provides an extensive study on the impact of COVID-19 pandemic on the global market and explains how it would affect the business operations of the industry in the near future. In short, DataIntelos report provides a systematic information regarding the changing market scenario and the flow of the global supply and consumption in respect to the ongoing pandemic. In a nutshell, this report provides an in-depth information of the overall market structure of Mindfulness Meditation Apps and assesses the possible changes in the current as well as future competitive scenarios of the Mindfulness Meditation Apps market.

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The market report offers a detailed explanation regarding the key segments and sub-segmentations including the product types, applications, and regions by describing the new products launched, innovative technologies, and other key factors. It evaluates the emerging market size, performance, and scope of each segment of the global Mindfulness Meditation Apps market. The report provides a lengthy analysis of various major players in the market and describes their recent major activities that help change the market positions of these companies. In short, it makes a concrete assessment on the key strategies and plans formulated by them over the recent years such as acquisition & merger, partnership, collaboration, and expansion of the production units abroad by some key players.

In terms of methodology, the report consists of a robust research tools by relying on both primary and secondary sources. The primary source includes interviews of the company executives & representatives and accessing official documents, websites, and press release of the companies related to the Mindfulness Meditation Apps market. It also includes comments and suggestions from the experts in the market especially the representatives from government and public organizations as well as international NGOs. Meanwhile, the report illustrates the estimation of market size for value (USD) and volume (K MT), with applying top-down and bottom-up approaches to estimate and validate the overall scope of the Mindfulness Meditation Apps market.

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0 ? 5 Years 6 ? 12 Years 13 ? 18 Years 19 Years and Above

By Types:

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The report covers a wider analysis of the emerging trend of the global Mindfulness Meditation Apps market in five main regions, including North America, Latin America, Europe, Asia Pacific, and Middle East & Africa. The report includes an in-depth analysis of the market performance in the respective regions by focusing on the key countries in these regions. This report can be customized and made available in a separate report for the specific region as per the need of the clients.

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Mindfulness Meditation Apps Market 2021 Is Booming Across the Globe by Share, Size, Growth, Segments and Forecast to 2027 | Top Players Analysis- Deep...

This day, the Saturday after Good Friday, as the Church calls it, Christians around the world wake up, and remember that Jesus was crucified in 33 A.D. We remember that He really died, as the Gospels tell us, and that no one took His place. He did not merely faint, or pretend death. If a doctor were there to test for a pulse, Jesus Christ would have been pronounced medically and really dead.

How did He die? The Lord died, accursed, on Golgothas hill in Jerusalem. The weight of humanitys sin killed Him. He suffered under the bitter weight of the wrath of God in our place: My God, My God, why have You forsaken Me? (Psalm 22:1) was lamented from His lips. No person has known such isolation, such loneliness as this Lord Jesus Christ.

The cause of death was marked by our real and many sins killed Him: lies on your tongue, murder in your heart, the cruelness to our neighbors, selfishness, fornication, sexual sins of all kinds, the lack of love, curses uttered against the Lord Himself. All these and more, the Bible records. The curse of sin was on Christ Himself. He took them all on His shoulders, on His Person.

Bitter morning. He laid in the tomb. The Messiah was dead. But wait a minute. Let us remember the Word. Jesus said something about rising from the grave. Yes, three times in each Gospel, He said that He would be given over to the authorities, die, and rise from the grave. Can we believe that? Gods Word is more true than our feelings, our grief, sadness. His Word is more powerful than death.

Easter is coming tomorrow. What is so big about Easter? Jesus storms through hell, not to suffer more, but to wave the taunting finger at the devil Himself, proclaiming victory as He comes out of the grave (1 Peter 3:18-19). Easter tells us that Jesus came out of the tomb (John 20:21). His rising was not just a metaphor, but reality done by God Himself. Jesus rose from the dead.

His death answered for our sins before God once and for all. His blood was a perfect sacrifice offered in love for the sins of the whole world. The Lord who has died has risen! This is what Easter proclaims. Open your ears again to this precious and soul-saving truth, the truth of the day after this bitter day: Christ is risen. This Lord who was crucified has risen (see Mark 16:6). The tomb was empty. The Lord walked out alive. This means death is conquered. Satan is trounced. God is alive. He has done it for you, dear reader. The Gospel is that Jesus has gone through death to life for you.

Die to your sin; be joined to Him. Christ holds out abundant forgiveness. He forgives richly Peter, James, John. His forgiveness is also for you. Trust in His Word, His Work, and the righteousness that He has upheld is yours. This Lord who died and rose did it all for you.

Christ is risen. You can repeat the age old Christian truth: Christ is risen, indeed! Alleluia!

Come to Church tomorrow, where you will hear this sweet Easter Gospel.

Travis Loeslie is the pastor at Bethlehem Lutheran Church of Morristown.

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A bitter morning: A Holy Saturday meditation | Opinion - Southernminn.com

Jeremy Piven really wants you to know hes not an obnoxious person. After becoming one of the worlds most iconic arses on Entourage as Ari Gold, hes spent his life being chased by middle-aged men wearing glow sticks as a fashion accessory. My demographic is men in their late fifties smelling like Axe body spray and they all say to me, Im a douchebag because of you, bro! And I usually say, My good man, were in a mall in front of a Cinnabon. I dont know why youre yelling at me. In fact, its been one of the great benefits of going out and about in a pandemic, he says: My face is covered, my glasses are fogged up, nobody knows who I am. The anonymity is fantastic.

He may be able to move around with a bit more ease, but that doesnt mean Piven has been taking it easy this past year. His latest feature, Last Call, is about to debut over here in the UK: a look at Americas one true enclave of pub culture in south Philadelphia, starring him, Taryn Manning and Bruce Dern. Its brilliant timing, because I know you guys are kind of coming out of your lockdown, right at the time when this movie comes out. So youll be coming out of lockdown just in time for last call, literally and figuratively. Theres your quote! Plus, as his pride at this turn of phrase might suggest, Piven has also made the move to stand-up.

While lockdown has been spent developing other film and acting projects, hes made use of the fact that in the red states, like Texas, they truly believe that, [Piven affects a stereotypical southern American accent] If rona comes on my lawn Ill shoot it the f*** off. There, he says, venues are 1,000 per cent open. Theyre opening up a Hooters inside of a Hooters. They exist in their own little universe. So hes been doing comedy shows in these venues which may be open but are still socially distanced and tries out his material. Ive been making this transition into stand-up for a few years now, he explains, and I feel like this is gonna sound incredibly pretentious, but to make people laugh is an honour.

Piven is planning, if all goes well, to come do some shows over here in October. There are no harsher critics than the Brits, because everyone fancies themselves incredibly funny, he says. But in the meantime, hes using lockdown to not just work on his tight five, but to also keep himself as healthy inside and out as humanly possible. He gave us a rundown of what a week looks like in the world of Jeremy Pivens health regimen.

I was told never to talk about Fight Club, but I have to talk about mindfulness. I know its a taboo and Russell Brand will hunt me down, because youre not supposed to jamspirituality down peoples throats. Well, Im going to anyway, dammit. Theres this brilliant book called Mindfulness by Professor Mark Williams and Dr Danny Penman that breaks down what meditation is and how to go about doing it in a very practical way: this is your brain on meditation; this is your brain not on meditation. Its incredibly difficult to do it, but if you just start logging the hours of breathing and being present, only good will come of it. I have no skin in the game, I make no money off of telling you to meditate. It just works for me. It saved me, When I was doing Mr Selfridge, I was going through it and I was a bit overwhelmed. I still desperately wanted to go out and go to the pubs and I didnt. I was feeling a bit down and someone showed me this book and Ive been hooked ever since.

Every one of us is a slave to our thoughts and fears and doubts and the circus that is continuously going on in our minds. The pandemic has really made me buckle in and make sure that I dont miss a single day of meditation. With my training Im either lifting weights and jumping rope and doing circuits or I do jiujitsu. Ive been doing yoga for decades and I make sure that I wake up and do a run or a walk, keeping the body moving. That is essential. We all want to just kick back and drink and watch TV. Its tough to get that discipline in our lives, but we need it now more than ever.

Theres always ways to train, even though you dont have a gym. The greatest way is to grab a couple of resistance bands which cost no money and you can have an entire workout doing that. Yoga is free and its been around for thousands of years, so they must be on to something.

Jiujitsu, you obviously need a partner, but it has been amazing and incredible and you can also do Zoom sessions. I highly suggest the Gracie family, who have an amazing programme where all the legends themselves will be teaching you.

I came back from doing stand-up and my booker said to me, You dont look like youve been on the road, because youre supposed to look like a piece of s***. On the road, youre eating food out of gas stations, youre up until a million oclock. And I said to him, I can be miserable, but I refuse to be fat and miserable.

You make certain choices in this life and what you do in private shows up in public. Its not about being obsessed with yourself or any of that stuff. Its just taking care of yourself. Ive learned during this pandemic how to be inventive. Make sure you take walks every morning, make sure you break that jump rope out. If you can walk for 30 minutes or 45 minutes before you stuff anything in your face, it will kick in your metabolism.

I was vegan, but during the pandemic I realised that Im one of the worst cooks. Then, when I got Covid and I couldnt taste or smell, it was a real break, because my cooking was so bad. I was the only person that was happy to have Covid. But I broke down and then I started eating meat again.

I wish that I could find a way to be on a plant-based diet and still get the protein that I need and still be lean. Theres a way to do it. Im a dummy. I havent figured it out. So moving forward Ill just be eating pigs ears and running around my backyard.

This is the worst possible time to just let it all go, because then you begin to get into bad habits. As Marlon Brando said, You go and you sit by the pool and then you wake up and its 20 years later.

This feels like a doctors questionnaire. I feel like if you try to get something in, even if its just a hike, itll help you sleep better.

You have to meditate every day. Its so funny to me when people are like [Piven affects a southern American accent], I meditate while I shoot good, or I meditate while I eat cheeseburgers. People say they meditate, but their meditation is just well, fill in the blank. There is no substitution for just being present and breathing and having a mantra and doing it for 15-20 minutes in the morning. And then, if youre lucky enough, at sundown you just do it. Dont expect anything; see your thoughts, welcome them and then let them pass and put no expectations on yourself. Just sit in it and do it every day.

Last Call is available on iTunes and Amazon now.

The real-life diet of Travis Barker, who has eaten vegan since surviving a plane crash

The real life diet of Patrick Schwarzenegger, whos trying to gain 27 pounds for his 27th birthday

Jermaine Jenas on the temptation of TikTok in lockdown

See original here:

Jeremy Piven will convince you to meditate - British GQ

Grace McKeel genuflected at the sixth station, Veronica wipes the face of Jesus, amid the Stations of the Cross at St. Michael Cemetery March 26. (Record Photos by Marnie McAllister)

As one graveside service ended and a small group gathered quietly around another gravesite, Grace McKeel walked silently to the central crucifix in St. Michael Cemetery, where the first station of the cross stood ready for her prayer.

Jesus is condemned to death.

The 14 stations are laid-out each year for the public to pray at each of the four Archdiocese of Louisville cemeteries in Louisville. Catholic Cemeteries staff moves the wooden crosses with their metal plaques to a different cemetery each Friday.

On March 26, as McKeel made her prayerful rounds genuflecting and praying a cool spring breeze carried little noise from the homes of the surrounding Schnitzelburg neighborhood. The cemetery provided a mostly peaceful backdrop for quiet meditation, interrupted only occasionally. At the sixth station, Veronica wipes the face of Jesus, a truck engine flared over the wall at Kroger, the cemeterys neighbor to the South.

Catholic Cemeteries stations have concluded for this year, but theyre offered each year during Lent on Fridays at Calvary, St. John, St. Louis and St. Michael cemeteries.

The first station of the cross at St. Michael Cemetery. (Record Photo by Marnie McAllister)

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Cemeteries offer quiet space for meditation on the Way of the Cross - The Record

The objective of the study is to define market sizes of different segments and countries in previous years and to forecast the values to the next Five years. The report is designed to incorporate both qualify qualitative and quantitative aspects of the industry with respect to each of the regions and countries involved in the study. Furthermore, the report also caters the detailed information about the crucial aspects such as drivers and restraining factors which will define the future growth of the Meditation Singing Bowl market.

Get the complete sample, please click: https://www.globalmarketmonitor.com/request.php?type=1&rid=634514

Major industry players market share, revenue, company profile, and SWOT analysis are covered in the Meditation Singing Bowl market research report. In the future, production and consumption are estimated to develop stately. As a result of meeting the surging demand, more manufacturers are expected to go into this industry. Major companies analyzed in this report are:Rovtop Wu Wei Products The Ohm Store Dharmaobjects The Silent Mind TOPFUND Dharma Store ShalinIndia Yak Therapy

To Get More Information on The Regional Analysis Of Meditation Singing Bowl Market, Click Here: https://www.globalmarketmonitor.com/reports/634514-meditation-singing-bowl-market-report.html

Application Outline:Yoga and Meditation Studios Religious Centers Souvenier Stores Households Others

Type SegmentationMetal Crystal Others

Table of Content 1 Report Overview 1.1 Product Definition and Scope 1.2 PEST (Political, Economic, Social and Technological) Analysis of Meditation Singing Bowl Market 2 Market Trends and Competitive Landscape 3 Segmentation of Meditation Singing Bowl Market by Types 4 Segmentation of Meditation Singing Bowl Market by End-Users 5 Market Analysis by Major Regions 6 Product Commodity of Meditation Singing Bowl Market in Major Countries 7 North America Meditation Singing Bowl Landscape Analysis 8 Europe Meditation Singing Bowl Landscape Analysis 9 Asia Pacific Meditation Singing Bowl Landscape Analysis 10 Latin America, Middle East & Africa Meditation Singing Bowl Landscape Analysis 11 Major Players Profile

Ask for a Report Sample at: https://www.globalmarketmonitor.com/request.php?type=3&rid=634514

The report covers the major countries analysis in North America, Europe, Asia Pacific, and the rest of the world. Furthermore, policy mobilization, social dynamics, development trends, and economic development in these countries are also taken into consideration.

Audience: -Meditation Singing Bowl manufacturers -Meditation Singing Bowl traders, distributors, and suppliers -Meditation Singing Bowl industry associations -Product managers, Meditation Singing Bowl industry administrator, C-level executives of the industries -Market Research and consulting firms

GMM Market Research Report Contains Answers Following Questions What are market dynamics of Meditation Singing Bowl market? What are challenges and opportunities? Who are the global key players in this Meditation Singing Bowl market? Whats their company profile, their product information, contact information? What was global market status of Meditation Singing Bowl market? What was capacity, production value, cost and profit of Meditation Singing Bowl market? What is current market status of Meditation Singing Bowl market growth? Whats market analysis of Meditation Singing Bowl market by taking applications and types in consideration? What is Meditation Singing Bowl market chain analysis by upstream raw materials and downstream industry? What is economic impact on Meditation Singing Bowl market? What are global macroeconomic environment analysis results? What are global macroeconomic environment development trends? What should be entry strategies, countermeasures to economic impact, marketing channels for Meditation Singing Bowl market?

About Global Market Monitor Global Market Monitor is a professional modern consulting company, engaged in three major business categories such as market research services, business advisory, technology consulting. We always maintain the win-win spirit, reliable quality and the vision of keeping pace with The Times, to help enterprises achieve revenue growth, cost reduction, and efficiency improvement, and significantly avoid operational risks, to achieve lean growth. Global Market Monitor has provided professional market research, investment consulting, and competitive intelligence services to thousands of organizations, including start-ups, government agencies, banks, research institutes, industry associations, consulting firms, and investment firms. Contact Global Market Monitor One Pierrepont Plaza, 300 Cadman Plaza W, Brooklyn,NY 11201, USA Name: Rebecca Hall Phone: + 1 (347) 467 7721 Email: [emailprotected] Web Site: https://www.globalmarketmonitor.com

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Meditation Singing Bowl Comprehensive Analysis on Global Market Report by Company, by Dynamics, by Region, by Type, by Application and by COVID-19...

The following seven examples are some of the best-known ways to meditate:

Loving-kindness meditation is also known as Metta meditation. Its goal is to cultivate an attitude of love and kindness toward everything, even a persons enemies and sources of stress.

While breathing deeply, practitioners open their minds to receiving loving kindness. They then send messages of loving kindness to the world, to specific people, or to their loved ones.

In most forms of this meditation, the key is to repeat the message many times, until the practitioner feels an attitude of loving kindness.

Loving-kindness meditation is designed to promote feelings of compassion and love, both for others and oneself.

It can help those affected by:

This type of meditation may increase positive emotions and has been linked to reduced depression, anxiety, and post-traumatic stress or PTSD.

Progressive relaxation, sometimes called body scan meditation, is meditation that encourages people to scan their bodies for areas of tension. The goal is to notice tension and to allow it to release.

During a progressive relaxation session, practitioners start at one end of their body, usually their feet, and work through the whole.

Some forms of progressive relaxation require people to tense and then relax muscles. Others encourage a person to visualize a wave, drifting over their body to release tension.

Progressive relaxation can help to promote generalized feelings of calmness and relaxation. It may also help with chronic pain. Because it slowly and steadily relaxes the body, some people use this form of meditation to help them sleep.

Mindfulness is a form of meditation that urges practitioners to remain aware and present in the moment.

Rather than dwelling on the past or dreading the future, mindfulness encourages awareness of a persons existing surroundings. Crucial to this is a lack of judgment. So, rather than reflecting on the annoyance of a long wait, a practitioner will simply note the wait without judgment.

Mindfulness meditation is something people can do almost anywhere. While waiting in line at the grocery store, for example, a person might calmly notice their surroundings, including the sights, sounds, and smells they experience.

A form of mindfulness is involved in most kinds of meditation. Breath awareness encourages practitioners to be aware of their breathing, while progressive relaxation draws attention to areas of tension in the body.

Because mindfulness is a theme common to many forms of meditation, it has been extensively studied.

Research has found that mindfulness can:

Some evidence suggests mindfulness may improve health. For example, a study of African-American men with chronic kidney disease found that mindfulness meditation could lower blood pressure.

Breath awareness is a type of mindful meditation that encourages mindful breathing.

Practitioners breathe slowly and deeply, counting their breaths or otherwise focusing on their breaths. The goal is to focus only on breathing and to ignore other thoughts that enter the mind.

As a form of mindfulness meditation, breath awareness offers many of the same benefits as mindfulness. Those include reduced anxiety, improved concentration, and greater emotional flexibility.

Kundalini yoga is a physically active form of meditation that blends movements with deep breathing and mantras. People usually learn from a teacher or do a class. However, someone can learn the poses and mantras at home.

Similarly to other forms of yoga, kundalini yoga can improve physical strength and reduce pain. It may also improve mental health by reducing anxiety and depression.

A 2008 study of veterans with chronic low-back pain, for instance, found that yoga reduced pain, increased energy, and improved overall mental health.

Zen meditation, sometimes called Zazen is a form of meditation that can be part of Buddhist practice. Many Zen practitioners study under a teacher because this kind of meditation involves specific steps and postures.

The goal is to find a comfortable position, focus on breathing, and mindfully observe ones thoughts without judgment.

Again, this form of meditation is similar to mindfulness meditation but requires more discipline and practice. People may prefer it if they are seeking both relaxation and a new spiritual path.

Transcendental Meditation is a spiritual form of meditation where practitioners remain seated and breathe slowly. The goal is to transcend or rise above the persons current state of being.

During a meditation session, practitioners focus on a mantra or a repeated word or series of words. A teacher determines the mantra based on a complex set of factors, sometimes including the year the practitioner was born, and the year the teacher was trained.

An alternative allows people to choose their mantra. This more contemporary version is not technically Transcendental Meditation, though it may look substantially similar. A practitioner might decide to repeat I am not afraid of public speaking while meditating.

People who practice Transcendental Meditation report both spiritual experiences and heightened mindfulness.

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7 types of meditation: What type is best for you?

Anxiety is our bodys way of saying, Hey, Im experiencing too much stress all at once. This happens to the best of us. But, when that feeling of being always on alert becomes background noise that doesnt go away, thats when its time to seek help. Mindfulness and meditation for anxiety is a growing field that can help you navigate the many ways that anxiety can disorder your life. This guide is not meant to serve as a diagnosing tool or a treatment pathIts simply a collection of research and some practices you can turn to as you begin to right your ship.

Mindfulness is not a panacea. Its not the right choice for everyone. But, according to some research, when you can create a little space between yourself and what youre experiencing, your anxiety can soften. But, if you get too used to that low rumble of stress always being there, it can gradually grow, creating a stress habit that is detrimental to your health and well-being. Consequently, when we get caught up in patterns of reactivity, we create more distress in our lives. This is why its so important to discern clearly the difference between reacting with unawareness and responding with mindfulness.

In essence, practicing mindfulness is a process of learning to trust and stay with feelings of discomfort rather than trying to escape from or analyze them, says Bob Stahl, Ph.D., Mindfulness-Based Stress Reduction (MBSR) teacher, founder of multiple MBSR programs, and co-author of multiple books on MBSR. This often leads to a remarkable shift; time and again your feelings will show you everything you need to know about themand something you need to know for your own well-being.

Mindfulness is the basic human ability to be fully present, aware of where we are and what were doing, and not overly reactive or overwhelmed by whats going on around us.

Leading expert Jon Kabat-Zinn describes it as awarenessthat arises through paying attention, on purpose, in the present moment, non-judgementally, adding: in the service of self-understanding and wisdom.

When you become aware of the present moment, you gain access to resources you may not have realized were with you all alongA stillness at your core. An awareness of what you need and dont need in your life thats with you all the time. You may not be able to change your situation through mindfulness, but you can change your response to your situation.

When you become aware of the present moment, you gain access to resources you may not have realized were with you all alongA stillness at your core.

MBSR (Mindfulness-Based Stress Reduction), founded by Jon Kabat-Zinn, is a specific kind of mindfulness practice that addresses the stresses of everyday life and has been shown to improve mental and physical health. The 8-week program incorporates mindfulness practices that allow you to bring kind awareness and acknowledgment to any stressed or anxious feelings in your body and mind and simply allow them to be.

In 1992, Zindel Segal, John Teasdale, and Mark Williams collaborated to create an eight-week program modeled on Mindfulness-Based Stress Reduction (MBSR). Jon Kabat-Zinnwho developed MBSRhad some initial misgivings about the program, fearing the curriculum might insufficiently emphasize how important it is for instructors to have a deep personal relationship with mindfulness practice. Once he got to know the founders better, he became a champion for the program. In 2002, the three published Mindfulness-Based Cognitive Therapy for Depression: A New Approach to Preventing Relapse, now a landmark book.

MBCTs credibility rests firmly on ongoing research. Two randomized clinical trials (published in 2000 and 2008 in The Journal of Consulting and Clinical Psychology) laid the foundation, indicating MBCT reduces rates of depression relapse by 50% among patients who suffer from recurrent depression. Recent findings published in The Lancet in 2015 revealed that combining a tapering off of medication with MBCT is as effective as an ongoing maintenance dosage of medication. Further studies have found that MBCT is a potentially effective intervention for mood and anxiety disorders.

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A skills-based approach, MBCT asks patients to inquire into, familiarize themselves with, and redirect the thought processes that are getting them into trouble (cognitive distortions, or what some people call negative self-talk, or stinkin thinkin). It takes close attention and stick-to-itiveness to shift these ingrained thought processes. MBCT isnt about changing or fixing the content of our challenging thoughts, its about becoming more intimately and consistently aware of these thoughts and patterns. The awareness itself reduces the grip of persistent and pernicious thought loops and storylines.

Mindfulness isnt about changing or fixing the content of our challenging thoughts, its about becoming more intimately and consistently aware of these thoughts and patterns. The awareness itself reduces the grip of persistent and pernicious thought loops and storylines.

Like MBSR, MBCT is an eight-week program consisting of two-hour weekly classes with a mid-course day-long session. It combines guided meditations with group discussions, various kinds of inquiry and reflection, and take-home exercises. Repetition and reinforcement, coming back to the same places, again and again, are key to the program, says Zindel Segal, and hopefully people continue that into daily life beyond the initial MBCT program, in both good times and bad.

The Three-Minute Breathing Space is one of the most popular practices in the 8-week MBCT program. It allows you to shift your attention away from automatic, multitasking patterns of thought to help you get unstuck. It invites you to bring attention to your experience in a broader, more open manner that isnt involved in selecting, choosing, or evaluating, but simply becoming aware of your thoughts and feelings, your breath in various regions of the body, and finally, sensations throughout the entire body.

There are three steps to the practice:

We wanted to create a sort of choreography of awareness that emphasized shifting attention, checking in, and moving on, says Segal. Accordingly, each step of the Three-Minute Breathing Space is roughly one minute in length. Perhaps because of this flexibility and real-world focus, the Three-Minute Breathing Space is one of the most durable practices utilized by participants well after MBCT has ended, Zindel explains.

To explore exactly what is going on with your attention when you practice the 3MBS, please read Unpacking the Three-Minute Breathing Space.

By Zindel Segal

People often stumble over the concept of acceptance as an approach for dealing with difficult emotions and mind states. Inmindfulness-based cognitive therapy(MBCT) groups that Ive led, this predictably comes up around the fourth or fifth session as participants say How can I accept this pain? or I want to feel fewer of these difficult emotions, not more! These reactions reflect an underlying calculation that even though trying to avoid or push away negative thoughts and feelings can be exhausting, the strategy has worked in the past, so why risk using a different and unfamiliar strategy?

In these moments, rather than answer this question directly, I find it helpful to remind myself of three simple points:

1. Allowing negative emotions to exist in our livesfor the momentdoes not mean that weve chosen not to take action. The concept of acceptance, as introduced in MBCT, is intended to describe the possibility of developing a different relationship to experience, one that is characterized by allowing an experience and letting it be. Allowing difficult feelings to be in awareness means registering their presence before making a choice about how to respond to them. It takes a real commitment and involves a deliberate movement of attention. Importantly, allowing is not the same as being resigned or passive or helpless.

By accepting unpleasant experiences, we can shift our attention to opening up to them. Thus, I should be strong enough shifts to Ah, fear is here, or Judgment is present.

2. Denying that a negative mindset is taking place is more risky for your mental health. The opposite of allowing is actually quite risky. Being unwilling to experience negative thoughts, feelings, or sensations is oftenthe first link in a mental chain that can lead to automatic, habitual, and critical patterns of mind becoming re-established. You can see this when someone says Im stupid to think like this or I should be strong enough to cope with that. By contrast, shifting the basic stance toward experience, from one of not wanting to one of opening, allows this chain reaction of habitual responses to be altered at the first link. Thus, I should be strong enough shifts to Ah, fear is here or Judgment is present.

3. Acceptance helps you work through each unpleasant experience. The third is that the practices of MBCT offer concrete ways for cultivating a stance of allowing and letting be amid painful experiences. We often know intellectually that it might be helpful to be more loving, caring, and accepting toward ourselves and what we are feeling, but we have very little idea how to do it. These capacities are unlikely to be produced merely by an effort of will. Instead, they require working through the body with repeated practice over time to notice how things, like anxiety, may show up as tightness in the chest, or sadness as heaviness in the shoulders.

Bringing attention/awareness to the sensations that accompany difficult experiences offers the possibility of learning to relate differently to such experiences in each moment. In time, this practice of working through the body may allow people to realize, through their own experiential practice, that they can allow unpleasant experiences and still be okay.

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Give yourself about thirty minutes for this mindfulness practice from MBSR expert, Bob Stahl. You can do this practice in a seated position, standing, or even lying down. Choose a position in which you can be comfortable and alert.

Because this practice involves intentionally exploring the experience of anxiety, it can be challenging. Before you do this practice, please take a little time to consider whether youre feeling up to it, listening to your inner voice to determine whether it feels right for you at this time. Consider doing your first practice when you feel safe and curious and have the energy and time to explore your anxiety more deeply. If now is not the time, be sure to return to this practice later, when you feel willing to take it on. Bob Stahl, Ph.D.

Bob Stahl unpacks what anxiety actually is, how those who struggle with anxiety can harness the benefits of mindfulness, and offers a mindful writing exercise to reduce anxiety. Read More

A three-minute guided mindfulness practice: how to tune in to the present moment and acknowledge wandering thoughts. Read More

A great many people who suffer withpanic attacks experience feeling as though they are losing control and going crazy. Some people describe feeling a disconnect from reality that scares and confuses them. You may feel completely helpless, as though there is nothing you can do and no one can help you. You literally believe that a threat is present, likely, or imminent. Its a frightening experience not easily forgotten. In fact, the fear alone that it may happen again is enough to start the cycle of panic and insecurity. If youre feeling scared or insecure about a reoccurrence right now, you are not alone, and there is help.

By Bob Stahl

Theres no predicting when your next panic attack will occur. It might happen while youre out running errands, interacting with strangers at the market or post office. Being in public may feel like the worst-case scenario for a panic attack, but it is also your cue to listen to your mind and body.

Mindful inquiry will help you investigate what is driving your panicky emotions, in order for you to become free from them. Practice these skills the next time you feel panic beginning to rise:

Note: Before beginning this guided meditation, please consider whether this is the right time for you to do it. Do you feel reasonably safe and open? If not, do some mindful breathing and come back to it at another time.

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Sometimes it suffices simply to pause and take deep breaths, expanding the inbreath and slowing the outbreatha technique that helps during 2 a.m. flopsweats. Barbara Graham,noted essayist and author

A short practice to help restore awareness of your breath and your body and reclaim your equilibrium so that you can face the rest of your day with calm and ease. Read More

Do you ever feel like no matter how prepared you are, you always blank on the big day? This video from TedEd explains how short-term stress could be frying your memory. Read More

As is typical for mindfulness-based interventions, no overarching body governs MBCT, but a number of very qualified senior teachers have taken it on since the program was founded, and centers in Toronto, the UK, and San Diego offer professional training and certification.

For people whose anxiety boxes them in, a basic meditation practice isnt so straightforward. Read More

Byron Katie, author and founder of The Work, explains how a simple yes or no question can help you relieve stress. Read More

When youre feeling anxious and jittery, try an alternative to seated meditation. Read More

Stress and anxiety are a part of life, especially during these times of uncertainty, but they dont need to control your day. Read More

Elisha and Stefanie Goldstein offer 11 ways to slow down and stay steady when anxiety trips you up. Read More

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How to Meditate with Anxiety - Mindful

What is meditation? And how and why would I do it? Get the answers.

Although you dont need to formally meditate in order to practice hatha yoganor is the practice of hatha yoga mandatory in order to meditatethe two practices support each another. Through your practice of yoga, youve enhanced both your abilities to concentrate and to relaxthe two most important requirements for a meditation practice. Now you can deepen your understanding of what meditation is and begin a practice of your own.

An exquisite methodology exists within the yoga tradition that is designed to reveal the interconnectedness of every living thing. This fundamental unity is referred to as advaita. Meditation is the actual experience of this union.

In the Yoga Sutra, Patanjali gives instruction on how to meditate and describes what factors constitute a meditation practice. The second sutra in the first chapter states that yoga (or union) happens when the mind becomes quiet. This mental stillness is created by bringing the body, mind, and senses into balance which, in turn, relaxes the nervous system. Patanjali goes on to explain that meditation begins when we discover that our never-ending quest to possess things and our continual craving for pleasure and security can never be satisfied. When we finally realize this, our external quest turns inward, and we have shifted into the realm of meditation.

By dictionary definition, meditation means to reflect upon, ponder, or contemplate. It can also denote a devotional exercise of contemplation or a contemplative discourse of a religious or philosophical nature. The word meditate comes from the Latin meditari, which means to think about or consider. Med is the root of this word and means to take appropriate measures. In our culture, to meditate can be interpreted several ways. For instance, you might meditate on or consider a course of action regarding your childs education, or a career change that would entail a move across the country. Viewing a powerful movie or play, you may be moved to meditate uponor ponderthe moral issues plaguing todays society.

In the yogic context, meditation, or dhyana, is defined more specifically as a state of pure consciousness. It is the seventh stage, or limb, of the yogic path and follows dharana, the art of concentration. Dhyana in turn precedes samadhi, the state of final liberation or enlightenment, the last step in Patanjalis eight-limbed system. These three limbsdharana (concentration), dhyana (meditation), and samadhi (ecstasy)are inextricably linked and collectively referred to as samyama, the inner practice, or subtle discipline, of the yogic path.

Recall that the first four limbsyama (ethics), niyama (self-discipline), asana (posture), and Pranayama (life-force extension)are considered external disciplines. The fifth step, pratyahara represents the withdrawal of the senses. This sensual withdrawal arises out of the practice of the first four steps and links the external to the internal. When we are grounded physically and mentally, we are keenly aware of our senses, yet disengaged at the same time. Without this ability to remain detached yet observant, it is not possible to meditate. Even though you need to be able to concentrate in order to meditate, meditation is more than concentration. It ultimately evolves into an expanded state of awareness.

When we concentrate, we direct our mind toward what appears to be an object apart from ourselves. We become acquainted with this object and establish contact with it. To shift into the meditation realm, however, we need to become involved with this object; we need to communicate with it. The result of this exchange, of course, is a deep awareness that there is no difference between us (as the subject) and that which we concentrate or meditate upon (the object). This brings us to the state of samadhi, or self-realization.

A good way to understand this is to think about the development of a relationship. First, we meet someonethat is, we make contact. Then by spending time together, listening to, and sharing with each another, we develop a relationship. In the next stage, we merge with this person in the form of a deep friendship, partnership, or marriage. The you and me become an us.

According to the Yoga Sutra, our pain and suffering is created by the misperception that we are separate from nature. The realization that we arent separate may be experienced spontaneously, without effort. However, most of us need guidance. Patanjalis eight-limbed system provides us with the framework we need.

Just as there are numerous styles of hatha yoga, so there are many ways to meditate. The first stage of meditation is to concentrate on a specific object or establish a point of focus, with the eyes either opened or closed. Silently repeating a word or phrase, audibly reciting a prayer or chant, visualizing an image such as a deity, or focusing on an object such as a lighted candle in front of you are all commonly recommended points of focus. Observing or counting your breaths and noticing bodily sensations are also optional focal points. Lets take a closer look.

Mantra yoga employs the use of a particular sound, phrase, or affirmation as a point of focus. The word mantra comes from man, which means to think, and tra, which suggests instrumentality. Therefore, mantra is an instrument of thought. It also has come to mean protecting the person who receives it. Traditionally, you can only receive a mantra from a teacher, one who knows you and your particular needs. The act of repeating your mantra is called japa, which means recitation. Just as contemplative prayer and affirmation need to be stated with purpose and feeling, a mantra meditation practice requires conscious engagement on the part of the meditator. Maharishi Mahesh Yogis Transcendental Meditation (TM) espouses the practice of mantra yoga.

Chanting, an extension of mantra yoga, is a powerful way to enter into meditation. Longer than a mantra, a chant involves both rhythm and pitch. Western traditions use chants and hymns to invoke the name of God, to inspire, and to produce a spiritual awakening. Dating back to Vedic times, Indian chanting comes out of a tradition that believes in the creative power of sound and its potential to transport us to an expanded state of awareness. The rishis, or ancient seers, taught that all of creation is a manifestation of the primordial sound Om. Reflected in an interpretation of the word universeone songOm is the seed sound of all other sounds. Chanting Sanskrit often and properly produces profound spiritual and physical effects.

Many beginners find using a mantra in their meditation very effective and relatively easy. Chanting, on the other hand, can be intimidating for some people. If you feel awkward chanting on your own, use one of the many audiotapes of chants on the market, or participate in a group meditation where a meditation teacher leads the chant and the students repeat it. Although chanting in Sanskrit can be powerful, reciting a meaningful prayer or affirmation in any language can be effective.

See alsoIntro to Chanting, Mantra, and Japa

Visualizing is also a good way to meditate; one that beginners often find easy to practice. Traditionally, a meditator visualizes his or her chosen deitya god or goddess-in vivid and detailed fashion. Essentially any object is valid.

Some practitioners visualize a natural object such as a flower or the ocean; others meditate on the chakras, or energy centers, in the body. In this type of meditation, you focus on the area or organ of the body corresponding to a particular chakra, imagining the particular color associated with it.

See alsoChakra Tune-Up

Another variation on the use of imagery is to maintain an open-eyed focus upon an object. This focus is referred to as drishti, which means view, opinion, or gaze. Again the choices available to you here are virtually limitless. Candle gazing is a popular form of this method. Focusing on a flower in a vase, or a statue, or a picture of a deity are other possibilities.

Use this technique with your eyes fully opened or partially closed, creating a softer, diffused gaze. Many of the classical hatha yoga postures have gazing points, and the use of drishti is especially emphasized in the Ashtanga style of hatha yoga. Many pranayama techniques also call for specific positioning of the eyes, such as gazing at the third eye, the point between the eyebrows or at the tip of the nose.

See alsoFind Your Drishti: Eyes-Down Meditation

Using the breath as a point of focus is yet another possibility. You can do this by actually counting the breaths as you would in pranayama practice. Ultimately, however, meditating on the breath just means purely observing the breath as it is, without changing it in any way. In this instance, the breath becomes the sole object of your meditation. You observe every nuance of the breath and each sensation it produces: how it moves in your abdomen and torso, how it feels as it moves in and out of your nose, its quality, its temperature, and so on. Though you are fully aware of all these details, you dont dwell on them or judge them in any way; you remain detached from what youre observing. What you discover is neither good nor bad; you simply allow yourself to be with the breath from moment to moment.

Breath observance is the predominant technique used by practitioners of vipassana, commonly referred to as insight or mindfulness meditation. Popularized by such renowned teachers such as Thich Nhat Hanh, Jack Kornfield, and Jon Kabat-Zinn, this is a form a Buddhist practice. The word vipassana, which literally means to see clearly or look deeply, is also interpreted to mean the place where the heart dwells, and reflects the premise that thought arises out of our hearts.

See alsoThe Science of Breathing

Another way to meditate is to watch a physical sensation. Practice this with the same degree of detail as you would when watching the breath. In this context, you will look deeply at, or penetrate, a particular sensation that draws your attention, such as how hot or cool your hands feel. The increased sensitivity you gained due to your asana practice may provide you with other points of focus: the strength of your spine or the suppleness you feel in your lower body, for example. Observing a particular emotion or any specific area of discomfort is also a possibility. Whatever you choose remains your point of focus for the whole practice. You may find that observing a physical sensation can be more challenging than observing the breath. For most beginners, mantras, chants, and visualizations offer more tangible ways to replace or calm the scattered thoughts of our minds, which seem to be perpetually on sensory overload.

Although you can meditate, or become fully absorbed in any activity or position of stillness, sitting is the most commonly recommended posture. There are a number of classic seated poses, but Sukhasana (Easy Cross-Legged Pose) is obviously the most basic. More flexible meditators prefer Padmasana (Lotus Pose).

Sitting in a chair also works. Its no less effective and certainly no less spiritual, and its often the best choice for beginners. The most important things are that your spine remain upright and that you feel steady and comfortable, the same two qualities necessary for performing asanas. To maximize comfort on the floor, place a cushion or folded blanket under your buttocks to elevate them and gently guide your knees down toward the floor. This helps support the natural lumbar curve of the lower back. Some people prefer kneeling Japanese-style. You can buy small, slanted wooden benches for this position.

Relax your arms and place your hands on your thighs or in your lap, with the palms in a relaxed position facing up or down. Roll your shoulders back and down and gently lift the chest. Keep your neck long and the chin tilted slightly downward. Depending upon which technique you are following, the eyes may be opened or closed. Breathing is natural and free.

See alsoEverything You Need to Know About Meditation Posture

A moving meditationhighly recommended by many teachersmay be an enjoyable option for you. The challenge of this form is to walk slowly and consciously, each step becoming your focal point. Destination, distance, and pace are all incidental. Relax your arms at your sides and move freely, coordinating your breath with your steps. For instance, you might breathe in for 3 steps and breathe out for 3 steps. If that feels awkward or difficult, just breathe freely. Although you can practice walking meditation anywhere, choose a setting you particularly lovethe ocean, a favorite park, or a meadow. Remember, getting somewhere is not the issue. Rather, the complete involvement in the act of walking becomes your meditation.

See alsoAGuided Mindful Walking Meditation

Standing is another meditation practice that can be very powerful. It is often recommended for those practitioners who find that it builds physical, mental, and spiritual strength. Stand with your feet hip- to shoulder-distance apart. Knees are soft; arms rest comfortably at your sides. Check to see that the whole body is aligned in good posture: shoulders rolled back and down, chest open, neck long, head floating on top, and chin parallel to the floor. Either keep your eyes opened or softly close them.

Even though lying down is associated with relaxation, the classic Corpse Pose, Savasana, is also used for meditation. Lie down on your back with your arms at your sides, palms facing upward. Touch your heels together and allow the feet to fall away from one another, completely relaxed. Although your eyes may be opened or closed, some people find it easier to stay awake with their eyes open. A supine meditation, although more physically restful than other positions, entails a greater degree of alertness to remain awake and focused. Therefore, beginners may find it more difficult to meditate in this position without falling asleep.

Research has confirmed what the yogis of ancient times already knew: Profound physiological and psychological changes take place when we meditate, causing an actual shift in the brain and in the involuntary processes of the body.

This is how it works. An instrument called an electroencephalograph (EEG) records mental activity. During waking activity, when the mind constantly moves from one thought to another, the EEG registers jerky and rapid lines categorized as beta waves. When the mind calms down through meditation, the EEG shows waves that are smoother and slower, and categorizes them as alpha waves. As meditation deepens, brain activity decreases further. The EEG then registers an even smoother, slower pattern of activity we call theta waves. Studies on meditators have shown decreased perspiration and a slower rate of respiration accompanied by a decrease of metabolic wastes in the bloodstream. Lower blood pressure and an enhanced immune system are further benefits noted by research studies.

The health benefits meditation produces naturally reflect the mental and physical effects of this process. At the very least, meditation teaches you how to manage stress; reducing stress in turn enhances your overall physical health and emotional well-being. On a deeper level, it can add to the quality of your life by teaching you to be fully alert, aware, and alive. In short, it is a celebration of your self. You are not meditating to get anything, but rather to look at and let go of anything you do not need.

See also7 Holistic Brain Benefits of Meditation

We highly recommend a period of daily meditation. Add it to the end of your asana practice, or set aside another block of time. The important thing is that you find a time that works best for you. Dont do too much too soon; youre apt to get discouraged and stop altogether.

To establish consistency, meditate at the same time and in the same place every day. Choose a place that is quiet, one that is pleasant, where youll be undisturbed.

Traditionally, the morning is considered the optimal time because you are less likely to be distracted by the demands of your day. Many people find that a morning meditation helps them enter the day with a greater degree of equanimity and poise. However, if a morning practice is a struggle, try an afternoon or early evening meditation.

If you are new to yoga and meditation, you may find adding 5or 10 minutes of meditation at the end of your asana practice enough. When meditating independently of your yoga practice, a 15- to 20-minute time frame seems manageable for most beginners.

See alsoMeditation Troubleshooting: 3 Ways to Prepare for Calm

Choose a position that works for you. If you prefer sitting, either on a chair or on the floor, keep the spine erect and the body relaxed. Your hands should rest comfortably on your lap or thighs, with the palms up or down. If you choose to walk or stand, maintaining good posture is also critical, with your arms hanging freely by your sides. When lying down, place yourself in a symmetrical and comfortable position with the appropriate support under your head and knees if needed.

See alsoYes, Its OK to Meditate in a Chair

Decide on your point of focus. If sound appeals to you, create your own mantra, silently or audibly repeating a word or phrase that is calming to you, such as peace, love, or joy.

Affirmations also work. I am relaxed or I am calm and alert as you breathe out. Using a tape of chants or listening to a relaxing piece of music are also options.

If you choose imagery, visualize your favorite spot in nature with your eyes closed, or gaze upon an object placed in front of you: a lighted candle, a flower, or a picture of your favorite deity.

One way to observe the breath is to count it: Breathe in for three to seven counts and breathe out for the same length of time. Then shift to simply observing the breath, noticing its own natural rhythm and its movement in your torso.

Whichever posture and method you choose, stick with them for the duration of your meditation period. Indeed, once you find what works for you, youll want to maintain that practice indefinitely.

Do not be surprised or discouraged by how frequently your thoughts wander. When you realize that your mind has become distracted, simply return to your chosen point of focus.

See alsoFind Your Meditation Style

At the beginning you might feel uncomfortable meditatingsitting for 20 minutes may cause your legs to fall asleep or cramp up, walking slowly may bring up feelings of impatience or agitation, and reclining poses may merely make you fall asleep. Conversely, you may have some profound experiences the first few times you sit, only to spend the next few frustrating days trying to duplicate them. Relax. Meditation shouldnt cause you to feel unreasonably stressed or physically uncomfortable. If it does, reduce the length of your practice time or change your position (from walking to sitting; from sitting to standing). If that doesnt work, go back to incorporating a few minutes of meditation into your asana practice instead of holding onto a formal practice. After a few days, try returning to your normal meditation routine.

If you continue having trouble with your meditation practice, you may need to seek the guidance of an experienced teacher or the support of a group that meets regularly to meditate together. Indications of your progress, with or without a teacher or group, are feelings of mental calm and physical comfort, and the ability to be present in all your experiences.

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A Beginner's Guide to Meditation | Learn the Basics of How ...