10 different types of meditationand which one is right for you

Self-care can be a key strategy for getting through tough times, such as a global pandemic. Meditation is one practice that has been relied upon by people for centuriesand across various cultures.

Sunday Citizen compiled a list of 10 different types of meditation, using information from health and wellness sites, research studies, and more. One thing to remember when beginning to practice meditation is that mastery is not necessary right away. If you dont meditate, or only do so sporadically, any increase in frequency or duration could have a positive impact. Keep in mind, there is no one way to meditate.

Those who are a bit type A may have trouble slowing downfor them, a meditation practice like kundalini or tai chi that integrates movement may be the ticket. Other types demand quiet and sitting still. All forms of meditation have benefits for mental and physical health. For those who need guidance, theres likely an app for that. Some are 100% free, while others may be subscription-based. Some apps dont stop at meditation, but also offertips and tools for other ways of self-care. You can even connect with a Japanese monk via Zoom for a meditation session.

Meditation may have started as early as5000 B.C., but no matter how long, the practice has become more popular as people look for non-pharmaceutical ways to boost their mental health. Different variations on the practice have been developed throughout the world, including India, China, and Japan. Some are associated with spiritual practices including Hinduism, Taoism, and Buddhism, while others are secular.

Over time, more people were exposed to the practice via the publishing of books including Siddhartha, The Tibetan Book of the Dead, and The Dharma Bums. Researchers started exploring the impact of meditation on the brain in the 50s. Beginning in the late 70s, researchers noted that mindfulness meditation was an effective practice to help manage chronic disease. By the time Deepak Chopra opened his Center for Wellbeing in 1996, meditation was becoming mainstream.

Continue reading to find the type of meditation thats suited to your personality, energy levels, and goals.

Jon Kabat-Zinn created hisMindfulness-Based Stress Reduction program in 1979, making this type of meditation one of the newer options available. Because the tactics of the program were adopted outside of the meditation world by therapists and medical professionals, it is one of the more well-known options. By focusing on the present, instead of spiraling into thoughts about the past or future, people who utilize this technique can manage anxiety and concentration virtually anywhere, anytime.

Anyone whos ever dealt with anger or resentment may benefit fromthis practice, which focuses on compassion for and acceptance of self, and then people and/or situations outside of ourselves, including (and sometimes especially) those that aggravate or hurt us. The idea is thatuntil we love ourselves, we cant extend love to others. This type of meditation can also help with anxiety andPTSD.

Even though this practice necessitates a guide, apps and the advent of video calls have made guided meditation available to almost anyone, anytime, via both live sessions and recordings. Anxiety, depression, pain, and insomnia are just a few of theconditions that can be helped via this practice.

Perfect for those who struggle to sit still, this type ofmeditation uses movementyoga, tai chi, gi gong, kundalini, and othersto calm the mind. The practice doesnt require being solitary, and it is often experienced in a group setting. With the recent popularity of Zoom classes, people can join others from their own homes or a community space.

Because there are poses and mantras to learn for this practice, youll want training at first, but once you know the basics, you can usekundalini to manage stress and boost body awareness, in addition to getting stronger and minimizing pain.

Those who struggle with sleep might want to try this practice, which involves scanning the body for areas of stress or pain. Intentionally tensing those parts, then releasing the stress, is often part of the experience.

Because this practice asks that we focus on something externalbreath, sounds, mala beads, or something elserather than trying to empty our minds, this can be an effective option for thoseexperiencing monkey mind,a Buddhist term that describes restlessness or confusion. Success begins with short sessions whenever you have time, making this type of meditation perfect for busy lives.

Picturing an intended resultpeaceful scenes to create calm or success in a specific situationis one possible focus of visualization. Beyond visuals, this practice can include integrating all five senses.

Who hasnt heard the word om, even if you dont meditate? This practice, which has Hindu and Buddhist origins, uses words or phrases to focus attention. Because of the auditory component, this is likely a type of meditation youll do in privacy (though it is done in classes, too), making it a practice you can commit to daily at no cost.

Because this type of meditation requires participants to remain silent for10 days, using body scans to stay focused and ignore pain, it requires a much higher level of commitment than others. The benefits of the practice were explored in the documentary The Dhamma Brothers. The film shows how this practice helped incarcerated men at a high-security facility in Alabama face their trauma and past actions. Others have used the practice to help with recovery from substance abuse.

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The ancient art of meditation has firmly entered the 21st century, thanks to app developers everywhere. Now, relaxing in your spare timewhile clearing out stress, negative thoughts, and anxietyis just a click away. Meditation apps might look like just another icon on your phone screen, but they're really a gateway into the mindful practice's storied world, whether you meditate for spiritual reasons or to help unwind after a particularly stressful day. Ahead, the best meditation apps for newcomers and pros alikebecause everyone can benefit from more self-care right now.

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1 Calm

You already know this app is going to be well-loved with a name like Calm. Click through the different meditation topics, find a length that works for youwhether that's three minutes or 25then start unwinding. Available on the Apple App Store and Google Play.

2 Insight Timer

If you have trouble finding a guided meditation track that works for you, then we'd like to introduce you to Insight Timer, which boasts 75,000 of them. And as the name implies, the meditation timer is a great perk if you're on an odd schedule (or your lunch break). Available on the Apple App Store and Google Play.

3 Breethe

With a ton of different guided meditations to choose from, as well as relaxing audio that'll make you think you're taking a nap in the middle of nature, Breethe helps you, well, breathe again. Then go right to sleep. Available on the Apple App Store and Google Play.

4 Meditation for Sleep and Calm

You probably know Down Dog best for its cult-favorite yoga app, but go ahead and download its meditation app, too. Thoughtfully titled Meditation for Sleep and Calmyou'll never miss it on your home screenthe app releases a new meditation each day, and you get to pick the voice and language. Available on the Apple App Store and Google Play.

5 Atom

Atom's premise is simple: It offers a 21-day, habit-forming meditation "journey" that begins with two-minute sessions. That way, you can slowly build up your ability to tune out the rest of the world. Available on Google Play.

6 Mesmerize

Mesmerize is different from the rest. It focuses in on guided audio-visual meditation that'll catch the eye and mind of even the busiest, most distractable person. Available on the Apple App Store and Google Play.

7 Headspace

Just as much made for mindfulness as it is for meditation, Headspace is a great intro class in slowing down and focusing on the good stuff. It includes guided meditations, as well as mini meditations that are two to three minutes long. Available on the Apple App Store and Google Play.

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DBMR has released out a new research study on Global Meditation Market 2021 by Top Competitors, Regions, Type and Application, Forecast to 2027 which integrates crucial insights on the market. The report reveals what the market definition, classifications, applications, engagements, and global industry trends are. The report puts light on the entire market trends and analyses the market structure along with estimations of the various segments and sub-segments of the market. A comprehensive Meditation report gives details about historic data, present market trends, future product environment, marketing strategies, technological innovation, upcoming technologies, emerging trends or opportunities, and the technical progress in the related Meditation industry. The report endows with market potential for each geographical region based on the growth rate, macroeconomic parameters, consumer buying patterns, their preferences for particular product and market demand and supply scenarios.

Meditation market is expected to gain market growth in the forecast period of 2020 to 2027. Data Bridge Market Research analyses the market to account to USD 9.0 billion by 2027 growing at a CAGR of 10.40% in the above-mentioned forecast period.

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The Major players reported in the market include:

Meditation Market Segmentation:

By Product (Meditation Programs, Yoga Centers, Apps, Websites, Books, Online Courses, Workshops)

By Mental Disorder (Mood Disorders, Anxiety Disorders)

By Type (Focused Attention, Open Monitoring, Self-Transcending Meditation)

By Meditation Type (Sophrology, Kundalini Yoga, Mindful Fitness Surges)

By Information Source (Books, Newspapers, Internet, DVDs, Articles)

To generate Global Meditation report, goals are set and primary and secondary segments are decided to get the grips with the kind of information required to achieve effective results. The solid foundation required to accomplish the variety of business challenges that come along can be provided by this market report. The report is very concise and accurate which is straight to the point and also dont omit any essential information. All the collected market data is cleaned and organized before formulating an excellent market report. The complete Meditation market research report has executive summary which explains the general idea of the report.

MAJOR TOC OF THE REPORT:-

Continued..

Browse Meditation Market Research Report with detailed TOC at:https://www.databridgemarketresearch.com/toc/?dbmr=global-meditation-market&AS

Competitive Landscape and Meditation Market Share Analysis

Meditation market competitive landscape provides details by competitor. Details included are company overview, company financials, revenue generated, market potential, investment in research and development, new market initiatives, global presence, production sites and facilities, production capacities, company strengths and weaknesses, product launch, product width and breadth, application dominance. The above data points provided are only related to the companies focus related to meditation market.

The major players covered in the meditation market report are Simply Better Apps, Smiling Mind, Inner Explorer, Inc., Committee for Children., Stop, Breathe & Think PBC, Breethe. Life , Simple Habit, Inc., Calm. HEADSPACE INC, MINDSET Brain Gym Toronto Inc, Inscape among other domestic and global players. Market share data is available for Global, North America, Europe, Asia-Pacific (APAC), Middle East and Africa (MEA) and South America separately. DBMR analyst understands competitive strengths and provides competitive analysis for each competitor separately.

Important Information that can be extracted from the Report:

Global Meditation Market Scope and Market Size

Meditation market is segmented of the basis of products, disorders, meditation type, and information sources. The growth amongst these segments will help you analyse meagre growth segments in the industries, and provide the users with valuable market overview and market insights to help them in making strategic decisions for identification of core market applications.

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Regional Analysis

Furthermore, the report comprises of the geographical segmentation, which mainly focuses on current and forecast demand for Meditation in U.S., Canada and Mexico in North America, Germany, France, U.K., Netherlands, Switzerland, Belgium, Russia, Italy, Spain, Turkey, Rest of Europe in Europe, China, Japan, India, South Korea, Singapore, Malaysia, Australia, Thailand, Indonesia, Philippines, Rest of Asia-Pacific (APAC) in the Asia-Pacific (APAC), Saudi Arabia, U.A.E, South Africa, Egypt, Israel, Rest of Middle East and Africa (MEA) as a part of Middle East and Africa (MEA), Brazil, Argentina and Rest of South America as part of South America.. The report further focuses on demand for individual application segments in all the regions.

About Data Bridge Market Research Private Ltd:

Data Bridge Market ResearchPvt Ltdis a multinational management consulting firm with offices in India and Canada. As an innovative and neoteric market analysis and advisory company with unmatched durability level and advanced approaches. We are committed to uncover the best consumer prospects and to foster useful knowledge for your company to succeed in the market.

Data Bridge Market Research is a result of sheer wisdom and practice that was conceived and built-in Pune in the year 2015. The company came into existence from the healthcare department with far fewer employees intending to cover the whole market while providing the best class analysis. Later, the company widened its departments, as well as expands their reach by opening a new office in Gurugram location in the year 2018, where a team of highly qualified personnel joins hands for the growth of the company. Even in the tough times of COVID-19 where the Virus slowed down everything around the world, the dedicated Team of Data Bridge Market Research worked round the clock to provide quality and support to our client base, which also tells about the excellence in our sleeve.

Data Bridge Market Research has over 500 analysts working in different industries. We have catered more than 40% of the fortune 500 companies globally and have a network of more than 5000+ clientele around the globe.

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Excerpt from:

Meditation Market In-depth Research Covering Share Analysis, Industry Overview and Forecast | Key Players Simply Better, Apps Smiling, Mind Inner...

If youve tried meditation and hated it, theres good news: Youre normal. Many people find that their experience with meditation doesnt match the blissed-out expressions of the meditating models on magazine covers. Many of the people Ive treated in my clinical practice wanted the benefits of a regular meditation practice but found it to be so unpleasant that they couldnt bring themselves to do it.

Common negative reactions to meditation include:

To be honest, it took me a long time to warm up to the practice. I still find it a bit painful at times. But I can tell you from personal experience that we can grow to enjoy and benefit from meditation, even if we tried it and hated it.

The key for most of us is to understand what meditation is and what it isnt. I like to think of it as a circle with three phases:

Notice from this description that at no point does your mind stop having thoughts. Its what minds do. So if you think of meditation as clearing your mind, youre going to be extremely frustrated, and youll probably blame yourself as you vow that meditation isnt for me.

If youve struggled with meditation but would like to give it another try, here are some approaches that can make the practice more engaging.

Experiment with different types.

There are countless forms of meditation, some guided, some unguided; some body-focused, others breath-focused; eyes open, eyes closed. Find a variation that seems like it might be a good fit for you. Just be sure to practice it enough times to really explore it before trying a different type, so you have a good sense of whether its right for you.

Get comfortable(ish).

You dont have to sit on the floor with your legs crossed to meditate. You can sit on a chair or a couch, or anywhere you can be comfortable for a few minutes -- but not so comfortable that youre slouching or likely to fall asleep. Choose a posture that embodies a sense of alertness without being tense or rigid. Let your hands rest where they naturally fall.

Keep it short.

It only takes a moment to find mindful awareness. Begin with brief sessions. Three to 5 minutes is a good starting point.

Let go of expectations.

When we expect meditation to produce some desired result -- relaxation, peace, focus -- were bound to be disappointed. We cant really focus on our intention when were measuring it against a goal: Am I relaxed yet? What about now? Why dont I feel more at ease? Instead, let each meditation session be what it is.

Dont try to clear your mind.

As described above, its pointless to try to stop thinking. Instead, see the thoughts clearly when they come. Keep your perspective on them, knowing the thoughts are there without getting lost in them. Let your breath be the music on stage and your thoughts the restless rustlings of the audience. Keep coming back to the music.

Keep it light.

Mindful presence isnt a heavy obligation or an overly serious pursuit. Bring a light touch. Let a slight smile grace your lips.

Do it with a partner.

In the past couple years, Ive enjoying doing medidates with my wife, where we sit in silence together or follow a guided meditation. Some people find it more meaningful to practice with a partner, and committing together to regular practice can provide a helpful measure of accountability.

Expect that you wont feel like doing it.

You might really want to meditate, and yet somehow you keep not finding time for it. How can I not find 5 minutes a day to meditate? you ask yourself. I waste way more time than that on Instagram every day.

The obstacle might very well be that your ego doesnt want you to meditate. Ego here means the part of ourselves thats overly attached to its identity as a separate being, distinct from everything else. The ego constantly wants to enlarge its small self by dividing everything in the world into for me or against me. Its the doing, striving, judging part of ourselves that we usually think of as me.

While meditation is an expansion of awareness and a spiritually enriching practice, its also a painful death for the ego. Meditation requires a pause in the constant activity of the ego mind, and the ego doesnt easily give up its throne. So expect a part of you to put up some resistance. It will probably offer plenty of reasons why now isnt the right time to meditate: Let me just do these dishes. Or send this email. Or make this phone call.

Try to consciously side with the part of yourself thats drawn to meditation. Perhaps more than anything, a meditation practice allows you to discover a you thats deeper and truer than the superficial ego -- one that knows connection, and love, and peace. Use the time to come home to yourself: body, breath, spirit.

See what happens when you approach it from a different angle. And remember that meditation isnt about getting good at it. Its all observation and learning. Be very friendly with yourself. Find the stillness within you that doesnt hate meditation, or anything else thats part of your experience. Make room for all of it.

WebMD Blog

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How to Start a Meditation Practice if You Hate Meditating - WebMD - WebMD

It is a known fact that meditation heals the mind. It helps alleviate stress, leaving you in a calmer and more focused state. While adults have one too many reasons to meditate, children are encouraged to participate in this healing process, too. It is immensely beneficial for the child, especially in their growing up years when there is a lot of peer and performance pressure. Meditation can calm their nerves before an exam, boost their immunity, make them more patient and help them to sleep better at night.

Here are five meditation apps that can help them process their emotions better. Read on.

Smiling Mind

This app offers many mindfulness activities for children of all ages. Besides breathing meditations, the app also has sensory exercises like listening to music. The app keeps track of when kids meditate, too. Smiling Mind was created by a nonprofit with the mission of improving mental health in Australia. So the app uses voices with Australian accents. It is available to Android, iOS users for free.

Breathe, Think, Do With Sesame

This free app is for kids ages 4 and up. Breathe, Think, Do With Sesame helps them to learn skills like problem-solving, self-control, planning and task persistence through interactive activities. Your kids can also Breathe With the Monster to practice taking deep breaths whenever they need to calm down.

Mindful Family

Mindful Family can help parents raise kids with the right tools for processing emotions. It has both free and paid versions, and there is something for every family members needs.

Three Good Things: A Happiness Journal

This app helps build mindfulness. Kids have to write down three good things that happen to them every day, which make them feel happier. The app is easy to use. Kids can use it to set a reminder to write each day, and they can also look over their past journal entries. It is available for free for iOS users.

Wellbeyond Meditation For Kids

This app is built for kids aged 4 and up. It offers five free guided meditations to help with sleep, relaxation, focus, concentration, managing feelings, and more. There are also nine additional meditations available as in-app purchases.

Meditation is the need of the hour today, and this is a good time to initiate this practice in your kids.

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Five meditation apps that can help your child to relax - The Indian Express

As you probably know, meditation and yoga are very popular forms of spiritual practice which also have real scientific benefits to them. Many people across the world are recognizing that the ancient practices have significant health benefits such as relaxation, stress management, muscle and joint health as well as general peace of mind.

Uneedum is an online store which specializes in all things spiritual, and as such they of course offer products related to meditation and yoga. While these practices can be done without any form of equipment, sometimes it is better to supplement your practice with accessories to get all the benefits you can out of the sessions.

While it is not necessary to have meditiation stones during your practice, it can of course help when getting into the mood and mindsrt for your session. Meditation is all about being able to sit still and not think, and sometimes you need external accessories to help you do this, and what better than natural stones used for meditation? The stones also have a symbolic meaning and representation in meditation circles.

A meditation cushion chair is definitely a good practical idea for functionality in your sessions. When you meditate, you need to be comfortable to get into the right mindset. While some people may argue that you need to sit on a cushion to be traditional, modernized meditation has comfortable accessories that come with it.

A reversable yoga mat is of course required for yoga sessions. You need something to put down so you can comfortably do the poses, and a yoga mate is an absolute necessity when it comes to these sessions. A reversable yoga mate comes in different colours and designs, and is also slip resistant, which makes it safe too.

A compression workout set is a must for any ladies out there. Yoga requires you to put your body into awkward positions, and to do so you must be nimble and comfortable in your clothes. A compression workout set will help to allow your body to stretch comfortably, as well as look good while you do it.

A meditation Buddha set may not be necessary to the actual practice of meditation, however it can add an aesthetic to your chosen meditation spot. It can help you to get into the mindset for meditation, and it can also help to spice up your dcor at the same time! A nice addition for a peaceful environment.

These are the 5 best meditation and yoga gear from Uneedum. These are all helpful items which can help to improve your sessions and ensure you reap all the benefits of the ancient practices of meditation and yoga.

Cameron Dickerson is a seasoned journalist with nearly 10 years experience. While studying journalism at the University of Missouri, Cameron found a passion for finding engaging stories. As a contributor to Kevs Best, Cameron mostly covers state and national developments.

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5 Best Meditation and Yoga Gear You Can Buy From Uneedum - Kev's Best

One's faith in the sastras forms the basis of spiritual sadana. Sadana is primarily a disciplined practice. It can be seen as tapas, or penance, that is, leading an austere way of life. This is possible when one cultivates viveka or the sense of discrimination about the permanent values which really matter, and vairagya, renunciation towards all that is worldly and material. Without the spirit of renunciation there can be no spiritual attainment, say the sastras.

Brahma reiterates this to Narada in the Devi Bhagavata Purana when the latter is keen to dispel his own false perceptions, mithya jnana, and wishes to gain true jnana, pointed out Sri K.Srinivasan in a discourse. Narada wishes to have a clear perception of the role of Shakti in creation. Brahma explains that the Supreme Formless Self is able to manifest the quality of Absolute Supremacy only when engaged in creation of the Jagat with the help of Maya Shakti. Creation of jagat along with the jivas of varying types is to enable each of them to undergo the effects of their papa and punya. Ishwara can exercise and establish His Supremacy only when there is jagat srishti. Ishwara along with the subtle power of Shakti confers the karma phala to every jiva without any mistake.

The role of Shakti being far subtler, it cannot be explained in words and has to be realised when one engages in meditation. Meditation is a mental process and is significant in spiritual sadana. Sastras explain that many esoteric truths are not to be explained verbally. The Brighu Valli in the Taittiriya Upanishad illustrates how the guru insists that the disciple repeat the effort of meditation until he finally understands what he has been seeking. Meditation alone helps the spiritual aspirant to reach the state of realisation. Brahman has to be realised by each one in the inner self and cannot be explained.

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Meditation, the highest sadana - The Hindu

I cant relax.

Its not just me. Everyone is having a tough time relaxing, sleeping, and getting any sort of emotional relief from this endless pandemic. COVID-19, youve kicked the worlds butt.

Thats where meditation comes in. Mindfulness, chanting, being in the moment whatever you call it, the meditative state is supposed to bring some solace to the situation.

The literature, what there is of it, would tend to agree. A 2016 meta-analysis found that mindfulness-based meditation worked very well in combating stress among college students. A mindfulness app, then, primed to poke and prod the reluctant practitioner into daily practice, might be a good plan. But what are the best meditation apps in 2021?

I decided to try out two different (and newer) apps, one free and one with a paywall. I also investigated a free app thats supposed to control bedtime doom scrolling (guilty). Keep in mind, you have to use these apps for them to work.

[EDITORS NOTE: The writer was given free access to the apps mentioned in the Best Meditation Apps for 2021 article but that did not influence her opinions. Other apps she reviewed did not make the list.]

Waking Up is a relatively new app that grew out of meditation expert Sam Harriss writings and practices. Harris is quite famous, indeed almost a guru, and has celebrity followers aplenty. The app itself is designed as a subscription; if you opt for the free version, you wont have access to much. And Waking Up has loads to offer, from everyday prompts with Harriss 30-second observations and advice, to a 28-day introductory course.

Theres also a ton of theoretical information here. In fact, it might be overkill for many. In most households, carving out five minutes locked in the bathroom for a fast meditation might be all thats possible; an hour-long lecture is a laughable luxury (and also competes with, say, an hour of Netflix). Guess what wins?

According to Scott Hannan, Head of Growth, Marketing and Partnerships for Waking Up, the informative approach still works even for busy people.

If one is willing to invest 10 minutes every other day in a mindfulness practice, wouldnt they want to get everything possible from that time? We understand that not everyone is looking for that more in-depth understanding of how their minds work. For those who are, or realize they are during the introductory experience, the payoff of combining some theory with the same amount of practice time they would spend in another app can be profound, Hannan tells Parentology.

One thing Harris makes clear in the introduction to the app: You shouldnt meditate just because it changes the brain. His point is that lots of things, from what you had for breakfast to the CBD gummy you chewed last night, change the brain. Instead, Hannan suggests measuring it through eventual outcomes.

Meditation can be paradoxical in the sense that our minds are already free, but we have to work to understand that. By connecting this work to outcomes, we can reach more people. For example, helping people understand that with each practice, lesson, or guest conversation, they can accrue knowledge. They would find an antidote to distraction. They would be able to end their identification with every thought that flew into their head. They would be able to truly experience paying attention to what matters in the moment, be that their family, their friendships, their work everything that they have already decided is worth their time but havent understood how to actually be there to reap the rewards of the investment, Hannan says.

So, if you desire lots of educational opportunities, a ton of metaphysics, and a daily five to ten minute automatic meditation session waiting for you on the app, Waking Up is for you. Just keep in mind that youll have to pay for it, and its about $100 per year.

Its one thing to have a free mind. Its quite another to have a free mindfulness app that actually gives you choices. The very new Healthy Minds app is that very rare bird.

Healthy Minds Marketing VP Jocelyn Harmon explains that, since the company is a non-profit, (connected to The Center for Healthy Minds at University of Wisconsin) its able to offer more for an (optional) donation. It is a very busy space with a lot of exceptional offerings. We believe we offer something a little different that has the ability to democratize emotional well-being, Harmon says to Parentology.

The app combines an appreciation for the science (again, such as it is), with utility. Its based around four pillars the center deemed necessary for a healthy mind: awareness, connection, insight and purpose. Its modules are very easy to follow and blessedly brief. One six-minute mini-lecture on mindful awareness, for example, is then teamed with a 5-20 minute (your choice) meditation session. Its arranged in a checklist fashion, which gave me a satisfying sense of accomplishing something, even if the goal was to actually transform into nothingness.

Its also not as insistent in tone. Sure, the thing would like you to meditate every day, but its polite about it. And the instructors voices are soothing and friendly. Theres also a large selection of specific meditations, like dealing with holidays, getting to sleep, and even micro meditations that last for only a minute or two. All this variety is useful for the novice and veteran alike; again, the fact that its free is a bit staggering.

First of all, give yourself some compassion because this is a very challenging time for everyone. Supporting your own well-being is an incredible gift to give yourself, but dont make it another stressor. We always recommend starting small, with manageable goals to help form a habit. For example, can you listen to an active meditation every weekday morning while taking a shower? Make it 5 minutes. Thats all five minutes a day, Harmon said.

Its just too easy to start scrolling through social media and news while in bed. And even though I have those dubious blue light-blocking glasses, I still get all rattled. The result is crummy sleep, leading to crabby days.

Scrollaby is a bedtime scrolling app. Its not precisely meditation, although it offers some sessions. As I scrolled, I found white noise, peaceful images, meditation sections, sleepy stories, and other calming offerings. And each time I launched it, there were new things to lull me to sleep.

Scrollaby is soothing (the psychedelic occasional visuals aside; try it and youll see what I mean), peaceful, and sort of boring. Not bad boring, just more like sleep looks pretty good next to it. I mean, when choices are sounds from Toms Pond (all hail Tom and his merry band of frogs), a sleepy history story with a female narrator who already sounds halfway to dreamland, or a forgiveness meditation, it gets soporific pretty quickly.

If you find something you like, its easy to save it to favorites. There are no messages or reminders, no demands on your time. And, best of all, Scrollaby is free.

There are plenty of other, older meditation apps out there: Calm, 10% Happier, Headspace, Insight Timer, etc. All of them will probably garner good results if you use them on a regular basis. Some are free, some arent. All in all, the Healthy Minds app seems like the best value. Its completely free and offers plenty of sessions and decent advice. And, if youre not forced to do it (its not your job, for instance), odds are itll help you get through these challenging times.

So, peace out and namaste. Now, whats on Netflix?

Waking Up Healthy Minds Innovations Scrollaby Science Direct

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Taking the Edge Off Best Meditation Apps for 2021 - Parentology

I only made it to number 16 when counting down from 18 before my focus faded and a dream state settled in.

I caught myself and tried again: 18, 17, 16 ... and off my mind meandered once more. Not to grocery lists or work assignments, but to the type of strange and colorful story threads the mind can only conjure on the edge of sleep.

Could it be working?

I wasn't undergoing anesthesia or hypnosis, but rather a practice called "yoga nidra," a refreshingly accessible alternative to meditation also known as yogic sleep. Philadelphia-based yoga instructor Jake Panasevich told me it's like "verbal acupuncture," and yoga teacher Autumn Adams wrote her husband has dubbed it "advanced napping."

Read more: A sleep expert explains why you're having such vivid dreams during the coronavirus pandemic

Whatever you call it, the practice is linked with loads of mental and physical benefits, and may be especially appealing during the pandemic, as it's a fail-proof way to destress, improve sleep, and ease pain without leaving home.

"It's the easiest thing in the world," yoga nidra teacher Hilary Jackendoff told me, "and it does all of things you hope meditation will provide you with," even, as I someone who neither does yoga nor meditates experienced, on the first try.

Yoga nidra simply involves lying down (or in yoga terms, in shavasana) and letting an instructor live, online, or via a recording guide you through mental exercises designed to move you "from a state of thinking and doing to a state of being and feeling," Panasevich said.

In my case, the exercises, led virtually by Jackendoff who graciously gave me a complementary 45-minute session, included paying attention to the sounds around me (especially those between the car horns and radiator clanking), a body scan, the countdown, and perhaps other techniques that escaped my conscious recollection.

Unlike many forms of meditation, which encourage you to attune your focus to your belly rising and falling, for instance, or to the soles of your feet connecting with the earth yoga nidra invites you to lose focus and sink into deep mental, physical, and emotional relaxation.

"In deep sleep, there's no awareness. We don't know how much money we have or who our partner is," Jackendoff told me. "In yoga nidra, we're moving to that deep state of sleep, and that's a very freeing experience."

It's also freeing to know you can't really do it wrong. You can do it for five minutes or an hour, daily or whenever you need a reset.If you remain mindful and don't fall into the zone between sleeping and waking, "there are tons of benefits to be gained," Jackendoff said. If the opposite happens and you fall asleep, that's a good thing as well.

These days, "we are fundamentally exhausted and if people are tired, they need to sleep," said Jackendoff, adding that when she offered in-person yoga nidra classes, it wasn't uncommon for people to snore.

Often, though, people don't go to the either extreme and rather "slide between different states of awareness," she said.

That was true for me. At the start, my mind was quite awake, wondering for instance how I'd write about my yoga nidra experience if I couldn't remember it. Since in fact I don't recall it all, I may have fallen asleep at some point. But I do know the body scan drew me into that semi-conscious sweet spot, and left me feeling zen hours after the session closed.

Research has linked yoga nidra with reduced stress and anxiety, with one study, for instance, showing its anxiety-reduction benefits among college professors were superior to those of seated meditation.

Another showed it improved heart rate variability, essentially teaching the body to turn off the fight-or-flight stress response and settle into the "rest and digest" response of the parasympathetic nervous system.

Read more: 12 ways to cope with coronavirus anxiety, according to psychologists

The list goes on: It seems to help improve sleep by prepping your brain to fall into it, make up for lost sleep by maximizing time in the brain's most restorative state, prompt creativity and deeper self-discovery, heal trauma, reduce chronic pain, and may even help control blood sugar in people with diabetes.

But for Panasevich, who's largely substituted his meditation practice with yoga nidra during the pandemic, one of the biggest perks is simply the chance to lie down and be told what to do.

"Our whole culture is based on focus and getting more done, and 'you're not doing enough,'" he said. "For me, it's permission to deliberately disengage."

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Written by Cindy Nelson, Utah State University Extension associate professor

January 30, 2021

Young woman meditating in lounge chair at home

It can be a challenge to make the time to rest our minds, relax and find peace. But it is definitely worth the effort.

According to a study reported at the College of Saint Benedict and Saint Johns University (csbsju.edu/chp/counseling/self-care/relax-meditate), chronic stress may be linked to many physical illnesses and can negatively affect our mental health. The study showed that:

* 43% of adults experienced adverse health effects from stress.

* 75-90% of visits to a physicians office are for stress-related conditions and complaints.

* Stress has been linked to the six leading causes of death: heart disease, cancer, lung ailments, accidents, cirrhosis of the liver and suicide. Developing the ability to relax is essential to effectively mitigating the impacts of stress and anxiety.

How can we learn to relax and enjoy lifes simple moments with all our duties and responsibilities? Meditation may be the answer. Consider this information.

Meditation has been used for years as a way to increase calmness and help with physical relaxation. Meditation is a combination of the mind and body working together to calm the mind and help us find peace. According to the National Center of Complementary and Integrative Health, there are numerous types of meditation, but most have four common elements:

There are numerous benefits to meditation. It calms, restores, reduces stress, lowers blood pressure, frees our mind from worries, helps us focus on happiness, creates a more stable mood and increases our feelings of control over lifes situations. It also decreases muscle tension, helps with weight loss, enhances energy levels, improves memory, promotes greater tolerance, gives deeper spirituality, slows the aging process and helps us put things into perspective.

Learning to relax through meditation is a skill that takes time and practice. There are many online resources and apps available. Take time to explore different methods and find what works best. Dedicate 10 minutes each day for meditation, and learn ways to relax and reflect on the positive things in life.

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Ask an Expert Relax and de-stress with meditation - Cache Valley Daily