Meditation is a great way to boost your health, improve your mood, and feel more connected to those around you. But it can be difficult to figure out how to get started.

There are a few common excuses that might be preventing you from meditating, but in fact, these are just myths:

It's important to move past these ideas and understand that anyone including yourself has the time and ability to benefit from meditation.

However, it can also be helpful to have some guidance. Here's 12 tips to help you start meditating and keep your practice going.

Meditation is no instant quick-fix to solving all of life's problems. As with any other form of exercise, meditation takes effort, and it takes time to reap the benefits.

Try not to go into each meditation with expectations of how you will feel after, or how much better of a person you will become. Instead, approach each time to meditate as an opportunity to get to know your own mind better.

When you schedule a time of the day to meditate, it is easier to establish the practice as a habit, and you'll be more likely to do it each day.

For example, you may want to try pairing meditation with a daily habit you already have in place, like journaling before bed, or having a cup of coffee in the morning.

Choosing a room or a space to meditate can help train the body and mind to feel more comfortable, and allow you to more easily transition into meditation.

Think of it in the same way you'd only go to your home office to focus on work it's important to set a dedicated space to help you stay focused on meditation.

Creating a meditation space and keeping it clean and uncluttered can help make meditation feel special and important. It is also an opportunity to create a space that nourishes a more relaxed state of mind; for example, you could add plants, find a cool spot by a window, and keep it a phone-free zone in your home.

Jumping right into meditation after an intense work meeting may not be best. It might be harder to sit still and calm your mind after these stressful moments.

So, try to take a few minutes to wind down, and then begin your meditation practice. This can help keep the mind from wandering back to something that was said during the meeting, and allow you to focus more clearly.

Taking a few deep breaths before you begin your meditation can trigger a relaxation response, which is essentially the opposite of your nervous system's fight or flight response. When the fight or flight response is triggered, the body gets ready for danger, but when the relaxation response is stimulated, the body begins to feel safe and at ease.

Then, as you start the meditation, your breathing should return to a normal rate. Paying attention to your breathing will be important throughout the meditation, and this type of mindful breathing can lower stress levels in the body.

It's common to feel restless and want to change positions throughout your meditation. If it's too distracting or you're in pain, feel free to readjust. But try not to let your position become a distraction in itself.

There are many different types of meditation that you can try, and some of them allow for postures other than sitting, such as lying down or walking.

Meditation does not have to be complicated. The essence of mindfulness meditation is simply about bringing your awareness back to your breath, over and over again.

For example, whenever you notice a thought arising, you can acknowledge that thought by saying "thinking" or "thought," and then come back to the feeling of yourself breathing. You can even label the breath "in" as you inhale, and "out" as you exhale, to help stay focused.

At its root, meditation is about learning how to treat yourself with kindness no matter what you may be experiencing at any given moment.

Just like exercising, some days will feel easier than others. This could be due to the amount of sleep you had the night before, or the amount of stress you were under that week. Remember that it's a meditation practice it's not always going to be perfect.

Once you're getting to the end of your meditation, you can gently begin to move your fingers and your toes, and then you can move your hands and feet, and stretch your arms or legs.

Meditating is about creating a pause in your day, so try to give yourself a few minutes before jumping into a stressful task. By easing into your next activity, it'll make it easier to bring the skills you are learning through meditation into your daily life.

It's normal to feel happy after meditating, but it's also normal to feel a bit down.

Meditation brings up good emotions, as well as bad emotions, so we can better recognize what our emotions actually are fleeting thoughts and feelings that come and go.

Perhaps even take a moment to thank yourself for practicing self-care, and be proud of the effort you took to meditate.

The power of meditation comes in creating a routine and making it a daily practice.

In fact, a 2018 study found that meditating for 15 minutes every day promoted positive well being and reduced stress levels. The study concluded that daily meditation had a similar effect on the body to taking a vacation.

So, even though meditation may not feel like a vacation when you have to do it everyday, remember that keeping up a routine is key to feeling these effects.

If it's difficult for you to stick to a daily meditation practice on your own, you may want to try using an app or class for further accountability and guidance.

Our colleagues at Insider Reviews have compiled the best meditation apps, including:

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12 must-know meditation tips for beginners

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For many, the idea of taking time out of your day to meditate may at first seem unattainable. But if you're dealing with moments in your day where you simply can't focus because you feel overwhelmed, there's a chance you may already be practicing some of the best tentpoles of modern meditation. Whether you're currently trying to balance a busy work-at-home schedule, or trying to hone your productivity skills for an upcoming exam, there are aspects of meditation that may help you train your mind to maximize your full potential. Yogmata Keiko Aikawa, an internationally renowned Siddha Master who has been previously sourced by the United Nations Culture of Peace Program, tells Good Housekeeping that meditation helps us organize our thoughts and physically calms an otherwise busy brain. "In other words, mediation means to do nothing, and to be here now or be in the present while suspending the activities of the mind. It awakens not mind, but consciousness, and purifies the mind," Aikawa explains.

Believe it or not, there's no right or wrong way to meditate, Aikawa says it's about taking time to do so as frequently as you can. One way could be focusing on a "mantra," a chosen sacred sound that "serves to purify" when it's repeated, but most people develop their own solutions to reset and relax or destress in the moment. Overtime, Aikawa explains actively mediating could reduce fatigue, increase concentration, and improve your cognitive prowess.

Experts often preach the holistic benefits of meditation to those interested in improving their mindfulness and yet, there are well-documented scientific points that suggest meditation may benefit anyone who is willing to practice it. Scientists have established that the brain can adapt with meditation over time: A 2017 study published in the Journal of Alternative and Complementary Medicine by a team of researchers at Harvard University found that people who meditated over an eight-week period were able to better regulate their blood pressure and inflammation through gene expression. Another 2013 study published in the Journal of Clinical Psychology found that clinically anxious people were able to significantly reduce their anxiety by, in part, practicing meditation during the same eight-week period.

In the last few years, mobile apps and their guided meditation services have gone online to help people become more mindful wherever they may be. Rachel Rothman, the Good Housekeeping Institute's chief technologist and director of engineering, says the best meditation apps have elements that blend auditory and visual guidance to help people practice meditation routinely. Some are free and could be a great way to get started if you've never meditated before, but others require a subscription to unlock more content for regular practitioners who need more variety to keep their routine in check.

Here, we're outlining some of the best services available to mobile users based on Rothman's recommendations, as well as current users' ratings.

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1 Calm

You may have already come across this mindfulness app before, as it's been downloaded more than 50 million times with a 4.8-star rating. Calm is celebrated for its relaxed approach to empowering users to generally ease into meditative practices. While there are certain programs within the service designed to address certain issues anxiety, lack of sleep, stress most users can complete a daily guided activity that helps them set time aside to meditate. Plus, with auditory bedtime stories as well as a suite of relaxing audio, this app can help you establish mental guided imagery, allowing you to use more than one of your senses to mentally remove yourself from your current surroundings.

Cost: $70 annually after a seven-day free trial.

User Review: "I got it solely for the sleep stories and Im absolutely obsessed. Its like being a kid again and getting a beautiful story read to you by a soothing voice. While I use the app mainly for sleep stories Ive used the meditation, background music, and breathing exercise options on the app as well."

Where to Download: Apple Store

2 10% Happier: Meditation for Fidgety Skeptics

This app has skyrocketed to popularity among users as it's modeled off the New York Times best-selling book by the same name. While its basic version is free, the premium version of the app can actually connect you to a library of more than 500 guided meditation videos that are designed for particular scenarios or moments in your day. Premium users will also be able to connect with experts who can answer questions as you go. But many reviewers say this app's video offerings set it apart from other options, as new series about mindfulness are regularly made available to subscribers.

Cost: Free to start, $100 for an annual subscription with a seven-day free trial.

User Review: "The hardest part for me was getting in the habit of using this daily. Luckily they have so many ways to integrate meditation and mindfulness into your daily life and tips to help you do it."

Where to Download: Apple Store and Google Play

3 Insight Timer

Nearly all of the apps on this list provide a free trial to a larger membership. But this app is one of the only ones that is entirely free to users, and it still manages to maintain a near perfect 5-star rating with more than 200,000 reviews on Apple's App Store. There are over 30,000 pre-recorded guided meditation sessions loaded onto Insight Timer, as well as the ability to refine sessions based on how long you have to practice. Furthermore, it comes with an in-app progress keeper that enables you to chart your progress and earn badges for the time you've spent meditating. The guided sessions are led by well-known yogis and mental experts as well.

Cost: Free, with optional in-app premium purchases for certain features.

User Review: "There are so many options to help beginners get started, from short meditations that can help busy clients dip their toes in the water and build their meditation muscles to guided meditations that really help people learn to calm their minds."

Where to Download: Apple Store and Google Play

4 The Mindfulness App

If you've previously practiced meditation and aren't looking for guided exercises, this service might be for you. Rothman says it allows you to create a custom session with flexible time periods, from 3 to 30 minutes in length, and select sounds like bells to best fit your needs. A premium subscription unlocks full courses on developing focus if that interests you, but the free version still allows you to integrate your phone's health app to keep an eye on how long you've meditating throughout the week.

Cost: Free, with optional in-app subscriptions of $60 for one year.

User Review: "I appreciate that my meditations are available at any time... It's simple, easy to follow and the people who provide the sessions are some of the most respected in the whole mindfulness movement."

Where to Download: Apple Store and Google Play

5 UnPlug

Some meditation apps are extensions of physical studios out in the world like this one, which comes from Los Angeles-based Unplug Meditation Studio. It offers more than 700 meditation videos that vary in length; some are one minute while others are a full hour. You can customize your session by your mood, its time range, or your favorite teacher once you get going. All of the sessions are filmed live in the studio, so this is a great option if you feel like you practice best in a class setting with an instructor. Plus, the in-app progress options help you track just how far you've come since signing up for a membership.

Cost: After a 1-week free trial, $8 per month or $60 per year.

User Review: "Ive been using this app for over a month and its really helped me build a steady practice through keeping me accountable by keeping [usage] stats! I also love the journal aspect of it"

Where to Download: Apple Store and Google Play

6 Headspace

It's one of the most popular options for people trying to improve their focus, but other users say Headspace can also provide temporary relief from daily stressors as they arise. You'll find plenty of quirky illustrations to help guide you along your meditation period, which could be guided, a mini session, or for designed for kids. Subscribers will also be able to partake in audio sessions designed to get you to sleep soundly through the night. While there's a small free trial, Headspace does eventually require you to fork over a membership fee, so it may be best for a family or someone really invested in daily practice.

Cost: $13 monthly with a seven-day free trial, or $70 annually with two-week free trial. Currently, the specially-curated "Weathering the Storm" collection of meditation content has been unlocked during the COVID-19 pandemic.

User Review: "Amidst my sometimes wild schedule I always try to meditate once per day, and the daily meditation, 3 minute version is great."

Where to Download: Apple Store and Google Play

7 Relax Now

Simple and straightforward, Relax Now is just what it sounds like a quick tool to help your body relax with recordings from certified hypnotherapist, David Ridgeway D. Hypn., M.N.C.H. Eight different videos provide immediate relief, but you'll also find plenty of recordings with multiple endings designed to either energize ("wake up") or calm you ("sleep"). There's also custom background music options for your meditation sessions.

Cost: Free.

User Review: "I used this app frequently, whether it was to help me sleep, or just reduce stress. The hypnotists voice was soothing to listen to, and I loved how you could even change the kind of ambience you wanted to hear in the background."

Where to Download: Apple Store

8 Pzizz

While it's primarily designed for helping users get to sleep, the combination of music, voiceovers, and various sound effects used in Pzizz can help you zen out in an office or anywhere else during the day. There's also content within the app that can help you zero in on getting more work done, called "focuscapes." These sections have you get into full concentration via meditation and a "cooldown" section which helps you integrate back into your space.

Cost: Free for select features; $60/year for full access.

User Review: "This application essentially generates guided meditation sessions. It's a bit of a learned skill, but pretty fast to pick up. I find it helps me clear my mind from all the clutter which builds up over the day."

Where to Download: Apple Store or Google Play.

9 Aura

This meditation app has many avenues for helping you self reflect, including guided stories and music options but it generates them for you based on the mood you're in! Along with tracking how much meditating you're doing, there's an option to track your moods over time, plus set reminders to practice mindfulness throughout the day in order to improve those moods.

Cost: Premium membership costs $12 monthly, $60 annually, or $400 for lifetime use.

User Review: "I love the three-minute meditations for days when Im really rushed, and I listen to the life coaching or stories back-and-forth on my way to work and throughout the day as a pick me up."

Where to Download: Apple Store and Google Play

10 Simple Habit

If you feel like you don't have any time to actually practice meditation, Simple Habit's developers created their service with you in mind. The app is focused on daily stress relief, with five-minute sessions at the top of the list as well as sessions that are developed for traveling, like a morning commute program. You'll find motivational guides and bedtime stories as well.

Cost: $11.99 a month or $96 a year. Currently, it's free through the end of April 2020 for support during the coronavirus pandemic.

User Review: "Its made meditation simpler for me. The instructors voices are soothing and visually I like the organization and simplicity of the app."

Where to Download: Apple Store and Google Play

11 Petit Bambou

New to the United States, this whimsical meditation service first became popular in France and in Europe, where more than 4 million people use the app daily. It's particularly well suited to beginners, but more so children, as it employs striking (and beautiful!) animations to explain how meditation works in the first place. There's guided meditation sessions for adults, but kids will love the relaxing sounds feature of the app, which allows them to hone in on a cartoonish scene come to life (like a roaring fireplace, or a rainstorm) that definitely inspires tranquility.

Cost: $8.50 a month or $72 a year, or a one-time payment of $280.

User Review: "Very easy to follow, nonjudgemental method for learning to increase awareness and the difference between thoughts, emotions, and consciousness through meditation."

Where to Download: Apple Store and Google Play

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11 Best Meditation Apps 2021 - Free Meditation Apps for ...

July 22, 2019

When: Sunday, August 25th, 9am 4pm

A 10-day residential Vipassana meditation course will be held in Hackettstown, NJ, from Monday, 29 August 2016 to Friday, 9 September 2016. This 10-day course is open to new and old students. The location (about 1.5 hours drive from New York City) is a summer camp rented for the course. As such, accommodation will be

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A nine-day residential Vipassana meditation course will be held in Hackettstown, NJ, from September 15th (Monday) through the 25th (Thursday). This nine-day course will be identical to regular 10-day courses in terms of the practice, and is open to new and old students. The location (about 1.5 hours drive from New York City) is a

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We are pleased to announce that there will be a childrens course in Newark, NJ on Saturday, November 9, 2013. Where: Central High School, on 246-250 18th Avenue, Newark, NJ 07108. When: Saturday, November 9, 2013

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New Jersey | Vipassana Meditation Center Dhamma Dhar

How to Do It

This exercise draws ona guided meditationcreated by researcher Emma Seppala, Science Director of Stanford Universitys Center for Compassion and Altruism Research and Education.

We recommend listening to the audio of this guided meditation in the player below; you can read more about it onDr. Seppalas website. We have included a script of the meditation to help you follow it yourself or teach it to others.

Body Position

Close your eyes. Sit comfortably with your feet flat on the floor and your spine straight. Relax your whole body. Keep your eyes closed throughout the whole visualization and bring your awareness inward. Without straining or concentrating, just relax and gently follow the instructions.

Take a deep breath in. And breathe out.

Receiving Loving-Kindness

Keeping your eyes closed, think of a person close to you who loves you very much. It could be someone from the past or the present; someone still in life or who has passed; it could be a spiritual teacher or guide. Imagine that person standing on your right side, sending you their love. That person is sending you wishes for your safety, for your well-being and happiness. Feel the warm wishes and love coming from that person towards you.

Now bring to mind the same person or another person who cherishes you deeply. Imagine that person standing on your left side, sending you wishes for your wellness, for your health and happiness. Feel the kindness and warmth coming to you from that person.

Now imagine that you are surrounded on all sides by all the people who love you and have loved you. Picture all of your friends and loved ones surrounding you. They are standing sending you wishes for your happiness, well-being, and health. Bask in the warm wishes and love coming from all sides. You are filled, and overflowing with warmth and love.

Sending Loving-Kindness to Loved Ones

Now bring your awareness back to the person standing on your right side. Begin to send the love that you feel back to that person. You and this person are similar. Just like you, this person wishes to be happy. Send all your love and warm wishes to that person.

Repeat the following phrases, silently:

May you live with ease, may you be happy, may you be free from pain.

May you live with ease, may you be happy, may you be free from pain.

May you live with ease, may you be happy, may you be free from pain.

Now focus your awareness on the person standing on your left side. Begin to direct the love within you to that person. Send all your love and warmth to that person. That person and you are alike. Just like you, that person wishes to have a good life.

Repeat the following phrases, silently:

Just as I wish to, may you be safe, may you be healthy, may you live with ease and happiness.

Just as I wish to, may you be safe, may you be healthy, may you live with ease and happiness.

Just as I wish to, may you be safe, may you be healthy, may you live with ease and happiness.

Now picture another person that you love, perhaps a relative or a friend. This person, like you, wishes to have a happy life. Send warm wishes to that person.

Repeat the following phrases, silently:

May your life be filled with happiness, health, and well-being.

May your life be filled with happiness, health, and well-being.

May your life be filled with happiness, health, and well-being.

Sending Loving-Kindness to Neutral People

Now think of an acquaintance, someone you dont know very well and toward whom you do not have any particular feeling. You and this person are alike in your wish to have a good life.

Send all your wishes for well-being to that person, repeating the following phrases, silently:

Just as I wish to, may you also live with ease and happiness.

Just as I wish to, may you also live with ease and happiness.

Just as I wish to, may you also live with ease and happiness.

Now bring to mind another acquaintance toward whom you feel neutral. It could be a neighbor, or a colleague, or someone else that you see around but do not know very well. Like you, this person wishes to experience joy and well-being in theirlife.

Send all your good wishes to that person, repeating the following phrases, silently:

May you be happy, may you be healthy, may you be free from all pain.

May you be happy, may you be healthy, may you be free from all pain.

May you be happy, may you be healthy, may you be free from all pain.

Sending Loving-Kindness to All Living Beings

Now expand your awareness and picture the whole globe in front of you as a little ball.

Send warm wishes to all living beings on the globe, who, like you, want to be happy:

Just as I wish to, may you live with ease, happiness, and good health.

Just as I wish to, may you live with ease, happiness, and good health.

Just as I wish to, may you live with ease, happiness, and good health.

Take a deep breath in. And breathe out. And another deep breath in and let it go. Notice the state of your mind and how you feel after this meditation.

When youre ready, you may open your eyes.

Excerpt from:

Loving-Kindness Meditation | Practice | Greater Good in Action

Online Group Meditation

Meditation practices at the University Health Center will explore a variety of meditative tools and techniques, all designed to cultivate self-compassion, mindful awareness, and the ease that can arise as you meditate.

Meditation is a dynamic, diverse, and deeply personal practice, so we invite you to explore the various styles of meditation being offered through the University Health Center to see which styles resonate with you!

We are currently holding our group meditation program online. To join us on Zoom please use the registration links below. These are free, drop-in classes, and you may attend as frequently as you like.

In this meditation practice, you will receive an intention to focus on by drawing a card with a special word or message on it. This meditation is great for folks who like some structure and/or guidance in their meditation routine!

Open to UMD Students

This session is held on Mondays from 11:00am-11:30amand will conclude on Monday, May 10th.

Note: Registering for Monday will give you one access link for all Monday sessions for the duration of the semester.

This meditation and sleep story practice will help you wind down for the evening and set you up for a restful night's sleep.

Open to UMD Students

This session is held on Tuesdays from 10:00pm-10:30pmand will conclude on Tuesday, May 11th

Note: Registering for Tuesday will give you one access link for all Tuesday sessions for the duration of the semester.

This mid-week guided meditation is an opportunity for students, staff, and faculty to join together as a community, pause, and focus on the present moment. Sessions may include breathing practices, progressive muscle relaxation, guided imagery, and more.

Open to UMD students, staff, and faculty

This session is held on Wednesdays from 12:30pm-1:00pmand will conclude on Wednesday, May 12th

Note: Registering for Wednesday will give you one access link for all Wednesday sessions for the duration of the semester.

In this short session, participants will have a chance to explore a simple meditation technique each week. This session is a great opportunity for you to start your personal practice or build on your already existing personal practice. Please note we will be doing a gentle walking meditation on Thursday, April 9.

Open to UMD students, staff and faculty

This session is held onThursdays from 2:00pm-2:15pm and will conclude on Thursday, May 13th.

Note: Registering for Thursday will give you one access link for all Thursday sessions for the duration of the semester.

As we continue to navigate both remote and on-campus work, we must continue to find ways to care for and nourish ourselves. Join together with fellow staff and faculty on Friday afternoons to wind down from the work week and transition to the weekend. Sessions will explore breathing practices and various meditation styles, along with time for guided reflection.

This session is held on Fridays from 4:30pm-5:00pmand will conclude on Friday, May 14.

Open to UMD staff and faculty

Note: Registering for Friday will give you one access link for all Friday sessions for the duration of the semester.

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Meditation | UMD Health Center

(CBS4) If you didnt already know, February is American Heart Month. It encourages us to look at how we can better take care of our hearts, especially amid the stress the pandemic has brought into our lives. Certified health coach and regular CBSN Denver contributor Erica Ballard has a few tried and true tools to help decrease stress and increase heart health. One is daily movement and that does not mean intense exercise.

I dont mean long HIIT (high-intensity interval training) workouts or long cardio workouts, that can actually work against us when were really stressed out, she told CBSN Denvers Kelly Werthmann. When I say movement, I mean basic movement like walking, yoga, things of that nature.

The reason its so important, particularly for stress management, is that when we get stressed out our body pumps out cortisol and adrenaline and glucose because its preparing to move. Hence why its called the fight or flight response. So when we get up and move right when that stress is building, it gives us that glucose, that cortisol, that adrenaline, an outlet which then dissipates the stress response in the body.

LINK: ericaballardhealth.com

Another stress reliever is meditation. Erica said its one of the best ways to manage stress, yet so few people act on this advice.

Meditation teaches us how to stay calm in the most chaotic places on the planet our minds, she said. I always like to tell people less is better. Meditating for 10 minutes is a really long time when youre getting started. So consider meditating one, two, three, maybe 5 minutes a few times a week to get used to the practice.

Erica said guided meditations available on a variety of apps are also helpful for those new to meditation.

Theres no need to be a hero start where you are and allow yourself to build the muscle to medicate more regularly, she said.

Also, if youre looking to reduce stress give yourself white space throughout the day, Erica says. That means break away from our devices.

Were all on our devices all the time and when were on our devices all the time, our brain and body are on all the time, Erica explained. But our brain and body are not designed to be on all the time. They need a break.

What this looks like is walking without our phone or listening to music with our phone on the other side of the room. Creating that white space, even though it will feel like youre doing nothing, youre actually going to get a lot more done because youre giving your brain and body time to be.

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Movement, Meditation & White Space: Health Coach Says Give These A Try When Facing Pandemic-Related Stress - CBS Denver

Qigong meditation is an ancient Chinese healing practice that combines controlled breathing, gentle movement, and meditation to promote good mental, physical, and spiritual health.

Similar to tai chi, qigong meditation is believed to treat a variety of health conditions, including high blood pressure, heart disease, diabetes, chronic fatigue, insomnia, and leg and back pain, among others. Yet, research backing these claims is limited.

With qigong meditation growing in popularity, you may wonder whether its something you should try.

Qigong (pronounced chee-gong) meditation is an ancient Chinese healing practice that combines meditation, controlled breathing, and gentle movement.

Its roughly translated as the master of ones energy and combines two important concepts of traditional Chinese medicine (TCM). Qi roughly translates to vital life force, while gong means mastery or cultivation (1, 2).

This practice is meant to cultivate the energy and strength of nature into ones body to promote better mental, physical, and spiritual health (1, 2).

In TCM, poor health is the result of blocked energy that flows through the twelve meridians or sections of the body. Thus, qigong is believed to promote health by allowing your energy, or qi, to flow through the body (1, 2).

Qigong is popular in China for exercise, recreation, relaxation, preventative medicine, and physical and mental healing. Plus, its even employed in martial arts training. Despite its widespread use, research to support the theory of qi energy is lacking (2).

Qigong (pronounced chee-gong) is a traditional Chinese medicine healing practice thats believed to support mental, physical, and spiritual health through gentle movement, meditation, and breathing techniques.

While there are many ways to practice qigong, there are two main categories: active (dynamic) qigong and passive qigong. Active qigong uses controlled, slow movements, while passive qigong involves stillness and calm breathing.

Qigong can also be practiced internally (by yourself) or externally (via a qigong therapist). With external qigong, a therapist provides emitted qi to promote healing. Though, for most people, qigong is a self-healing technique thats practiced without a therapist (1).

Regardless of the form of qigong, the goal is to allow energy to freely move throughout the body and reconnect with the earth for healing (1).

Active qigong also known as dong gong involves intentional, active movement and breathwork that enhances yang energy. In TCM, yang represents active energy, strength, and vibrancy, while yin depicts passive energy, calmness, and gentleness (1).

It includes repeating gentle, coordinated movements to promote blood and lymphatic drainage, balance, muscle strength and flexibility, and a greater awareness of ones body in space (known as proprioception) (3).

This type of qigong is considered exercise but shares mutual characteristics with passive qigong, such as good posture, controlled breathing, focus on relaxation, and visualization.

Passive qigong focuses on embracing yin energy through body stillness and the mental cultivation of qi energy (1).

During this form of qigong, the body is not moving externally, but the mind is actively working to cultivate and move qi energy throughout the body. This practice would be similar to traditional meditation.

The two main categories of qigong include active and passive qigong. Active qigong uses controlled, slow movements to help energy or qi flow through the meridians of the body, while passive qigong involves stillness and calm breathing.

Qigong offers many benefits. Some of them are backed by research, including improved balance and gait, as well as reduced stress levels.

Other purported benefits include a lower risk of chronic disease and improved focus.

Qigong focuses on controlled, slow movements of the body to improve your proprioception, or awareness of your body in space, which helps increase balance, muscular strength, and flexibility (3).

In a 2020 study in 95 adults ages 5196, participants that practiced weekly qigong for 12 weeks had significant improvements in balance and gait (walking) scores (4).

Interestingly, qigong can also improve balance in younger adults. One randomized pilot study in 30 people ages 1825 showed a 16.3% increase in stability scores after weekly qigong for 8 weeks. No changes were observed in the control group (5).

Considering that all age groups can safely participate in qigong, it may be an effective and enjoyable strategy to improve balance and lower the risk of falls.

Qigong involves meditation, controlled breathing, and gentle movements, all of which have all been shown to help lower stress and symptoms of anxiety (6, 7, 8, 9).

Calm, controlled breathing tells your body theres no immediate threat and activates the parasympathetic nervous system the rest and digest system. It also slows your bodys stress response system known as the hypothalamicpituitaryadrenal (HPA) axis (9, 10).

Also, incorporating qigong into ones daily or weekly practice has been linked to greater quality of life due to less stress, greater self-efficacy, and better physical health. Still, higher quality studies are needed (11, 12, 13, 14).

By incorporating qigong into your weekly or daily routine, it may help you better manage the daily stressors of life (15).

Qigong is a gentle form of exercise and emphasizes calm, meditative breathing. Together, this may reduce stress on the body, increase blood flow, and improve your overall fitness all of which can lower your risk of chronic disease (16, 17).

In particular, qigong has been shown to lower the risk and improve symptoms of type 2 diabetes and heart disease (18, 19, 20, 21).

Still, researchers urge that larger, more robust studies are needed before qigong can be recommended as a standard treatment.

That said, most people can safely practice it in addition to their current medical treatments prescribed by their healthcare provider (21, 22).

Many people struggle to focus on tasks due to the busyness of day-to-day life.

Qigong requires focus of the breath, mind, and body. Through regular practice, qigong may help improve your ability to focus and concentrate by helping you learn to regulate thoughts in a more productive manner (23).

Despite the many benefits of qigong, higher quality research studies are needed.

The benefits of qigong include improved balance, greater mental focus, lower levels of stress and anxiety, and decreased chronic disease risk. Though many people report the benefits of qigong, larger studies are needed.

There are dozens of variations of qigong. To get started, heres a basic guide for passive and active qigong. However, before beginning any new exercise routine, its best to speak with your healthcare provider.

Passive qigong is very similar to traditional meditation. Two main types of passive qigong exist: mental focusing (ru jing) and visualization (cun si).

To practice mental focusing, simply sit in a comfortable upright position, close your eyes, and breathe in and out with your belly (diaphragmatic breathing). Ideally, try to sit for at least 10 minutes or longer and focus on your breath.

Visualization involves a similar practice but with added imagination. With your eyes closed, imagine things that bring you joy or relaxation (e.g., the beach, a flower-filled valley, a mountaintop). Use these visualizations to help direct positive energy throughout your body.

You may also visualize energy going toward an organ or area in the body that requires healing. To enhance your practice, attend classes or read qigong guides to learn chants, visualizations, and other meditative techniques.

If youre unsure where to start, there are many free meditation videos online, or you can download meditation apps on your phone.

The goal of active qigong is to continuously keep your body in flow. Unlike yoga, which generally focuses on static stretches, active qigong requires you to keep your body moving through various movement sequences.

Since qigong involves a sequence of movements, its best to start with a beginners class or online video. Ideally, active qigong is practiced in a group setting to promote connectedness and community, which TCM believes is important for health and healing.

With either passive or active qigong, remember to practice patience while you learn and enjoy the process.

When learning active qigong, its best to visit an in-person class to learn the sequences correctly and build a sense of community. You can also watch beginner videos online. For passive qigong, try adding 10 minutes of meditation per day to your routine.

Qigong is a meditation and healing practice that has been part of traditional Chinese medicine for centuries.

Benefits of qigong include lowered stress and anxiety, increased focus, and improved balance and flexibility. It may even reduce your risk of certain chronic diseases. Nevertheless, more high quality research is needed.

Most forms of qigong can be practiced by people of all age groups and conditions. However, if you have a chronic illness or injury, its best to speak with your healthcare provider before introducing any new form of exercise to your regimen.

If youre interested in calming your mind and body, you will want to give qigong a try.

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Qigong Meditation: For Beginners, Techniques, Benefits, and More - Healthline

Jon Kabat-Zinn teaches how to cultivate a mindfulness practice for everyday life

SAN FRANCISCO, Feb. 11, 2021 /PRNewswire/ -- MasterClass, the streaming platform where anyone can learn from the world's best across a wide range of subjects, today announced a class on mindfulness and meditation led by Jon Kabat-Zinn, Ph.D. As the founder of Mindfulness-Based Stress Reduction and a professor of medicine emeritus at the University of Massachusetts Medical School, Kabat-Zinn pulls from more than five decades of experience to teach members how to cultivate an everyday mindfulness practice to reduce stress and contribute to the well-being and healing of the world in the face of what he calls the full catastrophe of the human condition, after Zorba the Greek. Kabat-Zinn's class is now available exclusively on MasterClass, where subscribers get unlimited access to all 100+ instructors with an annual membership.

"Jon is internationally known and revered for his work in bringing mindfulness into the mainstream of medicine and society," said David Rogier, founder and CEO of MasterClass. "In his MasterClass, he teaches members how to optimize their mind and body for meditation including how to incorporate the practice into daily life, how to work with thoughts while meditating, and how to bring mindfulness to physical activities like yoga."

Whether looking to explore mindfulness and meditation for the first time or seeking the motivation to get back on the cushion, members of all experience levels will benefit from Kabat-Zinn's friendly, matter-of-fact, and precise guidance on the essentials of mindfulness as both a formal daily meditation practice and a way of being embodied and present throughout the day. In his MasterClass, he shares suggestions for reducing barriers to a daily meditation practice, including how to meditate in a range of different positions, how to tame and befriend the restless or unhappy mind, and how to bring mindfulness to everything from yoga to exercise as part of a well-rounded practice. Through a series of six guided meditations, he illuminates how mindfulness can be used to reduce stress, pain and suffering and help move toward greater levels of health and well-being. Members will leave this class feeling inspired by Kabat-Zinn's liberating wisdom and empowered with the tools and perspective needed to cultivate a lifelong mindfulness practice of their own.

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"There has never been a moment in human history when it's been more important for us to come to our senses as human beings, and the only way I know how to do that systematically and dependably is through the cultivation of mindfulness," Kabat-Zinn said. "I hope this MasterClass ignites passion in others for living life fully and taking care of what most needs taking care of while we have the chance. I hope it also demonstrates how powerfully inclusive mindfulness can be when it is engaged in as a radical act of both sanity and love."

Kabat-Zinn is internationally recognized for his work as a scientist, writer and meditation teacher, widely credited with bringing mindfulness into the mainstream of medicine and society. He holds a Ph.D. in molecular biology from the Massachusetts Institute of Technology and is a professor of medicine emeritus at the University of Massachusetts Medical School, where he founded its world-renowned Mindfulness-Based Stress Reduction Clinic in 1979, and the Center for Mindfulness in Medicine, Health Care, and Society in 1995. He has spent more than 50 years at the forefront of the Western mindfulness movement. He has written seminal scientific papers and 14 books on the subject, contributing to the growing popularity of mindfulness in mainstream medicine, health care and education, as well as within corporations, the tech world, prisons, government and professional sports.

Kabat-Zinn's vision for the fusion of ancient wisdom and modern scientific thinking gave birth to the entire field around the therapeutic applications of mindfulness, and has contributed to the betterment of countless lives around the globe. Over the span of his career, he has received numerous awards and accolades. He also served for a number of years on the board of the Mind & Life Institute, a group that organizes dialogues between the Dalai Lama and Western scientists and promotes individual, societal and planetary flourishing.

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ABOUT MASTERCLASS:Launched in 2015, MasterClass is the streaming platform where anyone can learn from the world's best. With an annual membership, subscribers get unlimited access to 100+ instructors and classes across a wide range of subjects, including Arts & Entertainment, Business, Design & Style, Sports & Gaming, Writing and more. Step into Anna Wintour's office, Ron Finley's garden and Neil Gaiman's writing retreat. Get inspired by RuPaul, perfect your pitch with Shonda Rhimes and discover your inner negotiator with Chris Voss. Each class features about 20 video lessons, at an average of 10 minutes per lesson. You can learn on your own termsin bite-size pieces or in a single binge. Cinematic visuals and close-up, hands-on demonstrations make you feel like you're one-on-one with the instructors, while the downloadable instructor guides help reinforce your learning. Stream thousands of lessons anywhere, anytime, on mobile, tablet, desktop, Apple TV, Android TV, Amazon Fire TV and Roku players and devices.

Follow MasterClass:Twitter @masterclass Instagram @masterclass Facebook @masterclassofficial

Follow Jon Kabat-Zinn:Twitter @jonkabatzinn

Media Contacts:Tawnya Bear, MasterClass press@masterclass.com

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MasterClass Announces Class on Mindfulness and Meditation - Yahoo Finance

Lately, it seems that my mind has been going 100 miles per hour with no signs of slowing down.

Because of this, I havent been able to focus, give my full attention to others or complete tasks. This has begun to take a toll on my emotional and physical health, even making sleep difficult.

As my situation began to get worse, I knew that I needed to make a change.

Over the Christmas break, I stumbled upon a 21-day meditation challenge that piqued my interest. Typically, when we hear the world meditation we picture someone sitting cross-legged, arms out to the side, fingers in the OK position, palms facing upward to the sky, all whilst uttering unrecognizable chants.

However, this is not what true meditation is. In fact, it may surprise you to learn (as it did me) that true meditation is the practice of quieting the mind, not sitting cross-legged on the floor chanting.

Although it sounds simple enough, quieting the mind is actually more difficult than you may imagine. Meditation is called a practice because it must occur on a regular basis in order to improve and reap the benefits that it can bring.

During the challenge that I participated in, we began with short meditations that were approximately 5-10 minutes long. The instructions were to sit in a comfortable position and, following guidance from an audio recording, focus on our breathing. Simple, right? Wrong. So wrong.

It was amazing to me how quickly my brain would jump from focusing on my breath to revisiting something that had happened earlier that day. Sometimes a random memory would pop up and Id go down a rabbit hole thinking about that.

As part of the guided instructions, once you recognized that you were not focused on your breath, you were supposed to refocus on your breathing. So, I forced my thoughts to go back to my breath. Within seconds, however, I would find myself worrying about what needed to be done at work or something I had to get done that day.

Meditation became sort of a back and forth game. I would focus on my breathing, get distracted, refocus on my breathing, get distracted and refocus. I found myself going through this cycle repeatedly until the meditation was over.

I played this game for what seemed like an eternity. This eternity was only 6 minutes. Yikes. I had a lot of work to do.

As I continued on with this challenge, I realized that meditation truly was a practice. But, with each practice, I got a little better. I started to notice that I was able to shut out the world and turn off the racing thoughts in my head with more ease than when I first began this challenge.

With time, I noticed that tuning out distracting thoughts came more natural to me. I didnt have to think about it as much or try as hard to stay focused.

As the 21 days progressed, I noticed small positive changes in my life as I continued my meditation practiced. Although I was nowhere near perfect with my meditations, I did feel better mentally, emotionally and physically.

As Ive researched more about the benefits of meditation, research has shown that it can have a positive impact in a variety of ways. According to research, meditation can help:

One of the greatest benefits of meditation is that anyone can do it, and it can be done anytime, anywhere. You dont need special equipment, its free of charge, and there are unlimited resources out there to help you find the type of meditation that is right for you.

Again, meditation is a practice, and it takes time to get used to and get better at. If you decide this is something that could be beneficial to you, start small. Begin with a few minutes each day.

Set a timer for 3-5 minutes and focus on your breath. If a thought comes into your mind, release it, focus back on your breathing, and repeat this process until the timer goes off. Gradually build up your time as you get better at focusing your thoughts and releasing the distractions that come into your mind.

I challenge you to try this practice and stick to it. Be open minded and patient with yourself and see what happens.

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Doctor's Order: There is power in meditation - Daily Herald

Name Ashley Welch

Age 32

Why I Tried It To try a new way to meditate

Im no stranger to meditation, though I cant say it always comes easily to me. Ive been a practitioner of yoga for many years, and while I definitely savor the tranquility that comes with final Savasana, it is the moving meditation of going through the poses that keeps me coming back. Nothing beats the feeling of being on my mat, flowing from one asana to another in an almost trancelike state, fully present and aware of my breath and bodys movement. Its taught me to slow down and notice every sensation going through me and to appreciate all my body does for me.

But COVID-19 restrictions have kept me out of the studio, and virtual yoga classes dont always cut it for me. Trying to find an hour of Zen in the same small space where I work and sleep just isnt as peaceful or appealing. I will occasionally listen to a guided meditation on YouTube while in the bath or just before bed, but I often find it difficult to sit still and meditate. Thats why I loved the idea of a walking meditation. As the ongoing pandemic has limited most of my regular activities, I already take frequent walks these days to get out of my apartment and into the fresh air. And as I know from my experience with yoga, my favorite way to meditate is to do so while moving.

MindTravel is an experiential music company founded by composer and musician Murray Hidary. The company offers ticketed live events conducted both virtually and in person (although in-person events are not currently taking place during the COVID-19 pandemic), as well as digital music and meditation products that focus on sleep, inspiration, creativity, and more. Most people use MindTravel in the comfort of their own homes, or, in the case of the Silent Walking Meditations, by walking safely in their neighborhoods and local parks.

Pricing for MindTravel experiences vary. Ticketed/live events cost between $15 to $30, while digital music and meditation products range from $3.99 to $23 per product, with discounted monthly and yearly subscriptions available.

MindTravel offers a free 20-minute Silent Walking Meditation and a $17 expansion pack that includes a 30-minute and a 60-minute guided walk.

My first experience with MindTravel was the 60-minute Silent Walking Meditation. A few days later, I tried the shorter, 30-minute walk. Both are very similar, with the 30-minute walk basically a condensed version of the longer one.

I began my first walk on a sunny day and hit play on the meditation track as soon as I left my apartment, which, for me, was a mistake. I live right off a busy street, and the noise of cars whizzing by made it too difficult to concentrate. I decided to pause the recording and wait until I was in a less populated area to switch it back on. While the goal of the meditation isnt to go anywhere, MindTravel suggests you know your route so youre not worrying about directions, and I highly agree. Anything to minimize distractions is helpful. MindTravel also emphasizes safety and instructs you to always be aware of your surroundings and move in line with the meditationonly if it is safe.

Once on a quieter route, I was really able to focus on the soothing sounds of Hidarys voice over the background of the calming music he also composed. I listened as he told me to pick up my pace to a brisk walk and feel my heart quicken and then slow down to gentle steps. By this point, I had made it to my local walking/running path along the river thats beautifully dotted with trees and expansive green space. This was the perfect location for a walking meditation, as Hidary instructs you to really take in your surroundings and thats much more enjoyable when youre looking at nature rather than crowded city streets. At one point, he makes an analogy comparing life to a river, both at times calm and turbulent. Listening to that while actually looking into the sparkling ripples of a river brought an overwhelming sense of serenity. When I returned home from my walk, I felt light and energized, my spirits lifted on an otherwise routine weekday.

RELATED: Tips to Help You Log More Steps Every Day

For the short guided meditation, I chose to walk to another body of water this time a lake not too far from my home. The weather was gray and misty, so it wasnt as pleasant as my first walk, but I do enjoy seeing landscapes in different lighting. Having done the longer walk only a few days earlier, I was familiar with much of the meditation, though I still found it engaging and was able to keep my mind present for the majority of my walk.

Here are three reasons why I found MindTravels Silent Walking Meditation to be a great tool to practice mindfulness:

While I thoroughly enjoyed MindTravels Silent Walking Meditation, here are some things I didnt love:

Overall, my experience with MindTravels Silent Walking Meditation was very pleasant. Both walks reminded me of the feeling I normally get after a good yoga class a slight buzz with a sense of appreciation of my body, health, and space in this world. It reignited my interest in mindfulness and made me want to explore other avenues to practice meditation while staying safe at home amid the COVID-19 pandemic.

RELATED: Self-Care Tips During the Coronavirus Pandemic

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Smart Health: I Tried MindTravel's Silent Walking Meditation and It Reignited My Zeal for Mindfulness - Everyday Health