Ever considered sleep meditation? Bedtime can be nothing short of a nightmare if you have little ones who just don't want to go to sleep, no matter how tired you know they are. Or maybe you have kids who sleep well, but could benefit from a little mindfulness and help to develop healthy sleep habits. Either way, research suggests that children and adults, alike, could benefit from a little downtime before bed in order to aid sleep and wake up feeling refreshed.

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So, why meditation? Well, researchers suggest that meditation can help decrease heart rate and slow breathing, which is really important for helping children unwind after a long day at school, extra-curricular clubs or whatever else they have been up to.

After all, it makes complete sense that we need a little time to still our minds before we can even think about the benefits of a good night's sleep.

And if you don't know where to get started with kids' sleep meditation, no need to fear. Headspace offer specialised programmes targeted at helping kids unwind and enjoy the benefits of meditation, with options for children aged five and under, six to eight, and nine to 12.

Once you've connected your account to your smart speaker, simply say 'Alexa, open Headspace' and enjoy some quality time with your kids learning how to unwind and become more mindful. Who knows, you may even reap some of the benefits yourself...

For more advice, read our guide to how to sleep well.

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Try this kids' sleep meditation if your little one is struggling to wind down - Real Homes

As you start your days off ready to take on the world, remember that every athlete knows that rest is part of performance and even Olympians take a break.

Although you want to tackle everything at lightning speed, its important to take calculated breaks as part of this approach, before this approach starts to tackle you.

Although it seems paradoxical, unstoppable leaders know that stopping at tactical moments is a massive part of the success equation. They include rest, restoration and celebration as part of that equation.

This is not about steeling yourself until you can get to a holiday. Daily rest and recharging is a lifestyle, and just a few minutes of being mindful and present can make a world of difference. Studies show that just ten minutes of mindfulness meditation can reduce anxiety, improve your memory, and offer a plethora of other benefits.

Start a habit to unplug from the digital world and plug into your conscious thinking. I know that might sound terrifying or impossible but stay with me for a moment. Unplug to observe what you are thinking. Are you in the past or the future?

So pause, take a breath and focus on the now. Notice what distracts you. And why? Is thinking about the past of the future merely a habit?

Prioritizing making being present a daily practice allows us to become aware of our thoughts and where they come from and if they are beneficial or not. Then, we can change them. Our thoughts inform our decisions and actions, which ultimately determines our success.

Conscious rest during the day can have a dramatic impact on your success and feelings of fulfillment.

Ten minutes of meditation, or anything other than work or caring for your family, may seem like a lot to you. Fair enough. With the onslaught of a thousand things that need your attention, I get it. But daily presence work is an absolute necessity for unstoppable conscious leaders. So heres my challenge for you: Are you willing to practice training your mind to be present for one minute a day to start?

Pick a word you hold sacred and love to meditate on. Set your timer for one minute.

Get comfortable. Start. Close your eyes and meditate on your word.

As Gautama Buddha said, Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.

If your mind wanders notice if you are in the past or the future. Then bring yourself back to present by refocusing on your sacred word.

As you relax into this and become more confident you can increase your practice for three minutes. And once you start to notice the benefits, it will become easier to chunk out time and make this an integral part of your lifestyle.

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Looking for more information on how to be mindful and improve your leadership? Work with me directly in The StillPoint Experience.

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This Ten-Minute Habit Will Improve Your Life, According To Science - Thrive Global

LOS ANGELES (HOODLINE) From an album release show to a yoga and meditation practice, theres plenty to enjoy in Los Angeles this week. Read on for a rundown of ideas for how to fill your calendar.

Hoodline offers data-driven analysis of local happenings and trends across cities. Links included in this article may earn Hoodline a commission on clicks and transactions.

From the event description:

Lodge Room [and] Desert Daze present The Undercover Dream Lovers Album Release Show with special guests Video Age [and] Scott Gilmore.

When:Friday, Feb. 28, 8-11 p.m. Where:Lodge Room, 104 N. Ave. 56th Admission:$16 $44.5 Click here for more details, and to get your tickets

From the event description:

Come out and join us for a night of good vibes, great entertainment and a chance to have a meet [and] greet with Royce Lovett.

When:Friday, Feb. 28, 9 p.m.- Saturday, Feb. 29, 11 p.m. Where:Oeno Vino Underground Winery, 3111 Glendale Blvd. Admission:$20 Click here for more details, and to get your tickets

From the event description:

We are pleased to announce the Los Angeles debut of the talented Kyle Kinch. This is going to be an incredible night of groovy house music.

When:Friday, Feb. 28, 9 p.m.- Saturday, Feb. 29, 2 a.m. Where:Madame Siam, 1723 N. Hudson Ave. Admission:Free Click here for more details, and to get your tickets

From the event description:

Games for Change is hosting a game jam [that] challenges students to create social impact games all in one day!

When:Saturday, Feb. 29, 11 a.m.-4 p.m. Where:Pio Pico-Koreatown Branch Library, 694 S. Oxford Ave. Admission:Free Click here for more details, and to get your tickets

From the event description:

Join us for a 45-minute all-levels vinyasa flow yoga class followed by a 30-minute sound bath experience, led by Kelsey Cook [and] Natalie Valle.The physical practice of yoga helps you to bridge the gap between your mind, body [and] spirit, while the synergistic sound meditation techniques used during the sound bath teach you to enter a state of deep meditation, relaxation [and] rejuvenation.

When:Saturday, Feb. 29, 2:30-4 p.m. Where:Hallowed Ground, 114 Washington Blvd., Suite B Admission:$33 Click here for more details, and to get your tickets

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Heres What To Do In Los Angeles This Week - CBS Los Angeles

MONT ALTO, Pa. A Buddhist monk will make his annual visit to Penn State Mont Alto to show people how daily life can be a powerful form of meditation.

The Venerable Bhante Sujatha will speak from 10:10 to 11 a.m. Friday, March 6, to the English 196 class in room 206 of the General Studies Building. From 11:15 a.m. to 12:05 p.m., he will address the Honors 297 class in room 305 of the same building. Both free sessions are open to the public and the entire campus community.

Sujatha has visited Mont Alto every year since 2010 as one of many culturally enriching opportunities offered at Penn State Mont Alto. A native of Sri Lanka, he began the monastic life at age 11. The rigorous training he underwent, he said, taught him how to get along with people anywhere in the world and how it is easier to handle peoples issues and personalities when you can get a grasp on your own.

In 1993, he left Sri Lanka for Brisbane, Australia, where he taught meditation and Buddhism. Four years later, he accepted the invitation of one of his former teachers to join him in the United States. He relocated to the Midwest, where he helped establish the Great Lakes Buddhist Vihara in Southfield, Michigan.

The next stop on his lifes journey was Illinois, where he pursued a degree in psychology at McHenry County College and started a meditation class at a Unitarian church in Woodstock, Illinois. There, the Blue Lotus Buddhist Temple and Meditation Center was established. Sujatha said he believes his job is not only leading meditation, but teaching people how to be happy. He said he aims to show how work can be a spiritual practice, allowing individuals to enjoy whatever they are doing in the moment, instead of worrying about the future or past.

For more information about the spiritual leader of the Blue Lotus Temple, visit bluelotustemple.org/bhante-sujatha.

Last Updated February 25, 2020

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The Venerable Bhante Sujatha will once again be visiting Penn State Mont Alto - Penn State News

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Stress is a modern epidemic 40 per cent of us Brits experience stress and burn-out EVERY day. Could gratitude meditation help? We explain how, along with other tips for combatting burnout.

From workload pressure to juggling family demands, stress-related sickness costs the UK economy more than 5 billion a year

But there are ways to beat our 24/7 culture. Its all about managing our life force, the Qi energy in our body, says Qi Energy practitioner Master Oh.

Stress levels and Qi energy levels are intrinsically linked. With high levels of stress come low levels of Qi energy, and with low levels of energy come higher levels of stress.

Most people think stress is due to external influences, but it really comes from within us, says Oh. It is our inability to manage the thoughts and emotions that are causing our stress levels to soar.

Over time, this lack of energy flow creates chronic pain and fatigue in the body which is essentially burnout, Oh explains. There is no quick fix, however Master Oh has five tips to help encourage positive energy and start the re-energising process.

Gratitude is the emotion with the highest vibration. When we appreciate what we have and feel deep gratitude, our mind is positive and our heart is open.

Try this meditation:

Sit in a comfortable position, either sitting on the floor or in a chair with your back straight and your shoulders relaxed.

Close your eyes and start by taking in deep breaths, bringing the air down to your abdomen. Feel your abdomen expand with every breath in and contract with every breath out.

Slowly bring your mind to someone or something that you are grateful for. No matter what, there is always something in our life that we can feel grateful for.

Focus on the deep feeling of gratitude, notice how it makes you feel, stay with this feeling. Allow the feeling of gratitude to grow inside you with every breath.

Feel how your heart responds, wanting to give something back. Let this feeling of love permeate your whole body.Try the Master Oh stress test to see who high your levels are.

Youll get a personalised recommendation on more steps to combat stress and re-energise your life.

* According to the Health & Safety Executive.

Living beings have three vital ingredients: mind, body and spirit. If you support your spirit by practising a positive, happy and loving mind, you will feel better. Thats because a positive mind enables your energy system to remain open, so Qi can flow freely, allowing you to better deal with stress.

Introduce a daily form of exercise to oxygenate your body, improve your circulation and bring down your heart rate. This also eleases endorphins which are happy hormones. Dont have much time? Try these 15 minute workouts.

Studies have shown that vitamin C is a highly effective stress buster, so treat yourself to a daily lemon, grapefruit or kiwi. Omega 3 can help with stress because it supports your nervous system. Avocado, linseed and olive oil are good sources.

READ MORE: Whats the difference between good fats and bad fats? The popular diet terms decoded

Use moments alone to reflect on what you need to change in your life. These may be deep patterns or lifestyle choices that are unsustainable. This can seem daunting in the beginning, but by recognising what needs to be changed, you will be putting your health first.

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How to practice gratitude meditation and four other tips to combat stress and burnout - goodtoknow

Gratitude journals are incredibly effective, but theyre not the only way to instill a sense of appreciation to your day. Whether you prefer a different creative outlet or simply find keeping up with a consistent writing exercise more stressful than rewarding, there are other small ways to practice gratitude on a regular basis. Researchers have found that the benefits of a tiny expression of appreciation like writing and delivering a thank you letter can last for an entire month. Gratitude has even been found to lower levels of stress and depression, and improve sleep.

We asked our Thrive community to share the small ways they incorporate gratitude into their daily lives. Which of these will you try today?

Set a gratitude alarm

About four years ago, I was introduced to Shawn Achors TED Talk, The happy secret to better work. His talk inspired me to set a gratitude alarm on my phone for 9:00 pm each night. When it goes off, I recite three things Im grateful for from the past 24 hours. Whoever is around me at the time participates too, and I always find that its really fun when the alarm goes off in large groups.

Blair Kaplan Venables, entrepreneur and marketing professional, Pemberton, B.C., Canada

Send handwritten thank you cards

I write notes each week to express my appreciation to at least three people. I prefer to write them by hand, so I carry thank you cards in my travel bag along with stamps. Its made me a better observer as well.

Sue Hawkes, CEO of YESS!, Minneapolis, MN

End the day with a family bedtime recap

We do a brief recap before bedtime with our kids to appreciate different things and events from our day. Bringing our kids into this practice allows us to connect with their feelings and thoughts, and helps guide them on whats really important.

Giancarlo Molero, happiness innovator, Miami, FL

Visualize the people youre grateful for

There is something special and powerful about keeping a gratitude journal, but I find it hard to maintain. Instead, I lean on the power of visualization to incorporate gratitude into my daily life. The first moment I see my wife and son when I wake up, I smile with gratitude. Before I go to sleep, I do the same. And during the day, whenever I think of them, I use this visual memory to spark my gratitude until the next time I see them. It works every time.

Joe Kwon, executive coach, Oakland, NJ

Start each morning with a tech-free breakfast

Most mornings, my husband and I wake up at sunrise, go for an 8 k.m. walk, and then return home to what we call our candlelight breakfast ritual. We light a candle at our little dining table and sit down to eat breakfast together. During this time, we put our phones aside, set our intentions for the day, and share what were grateful for. We first started this practice during our ongoing fertility struggles, and we have kept at it for two years now. Its a great way to begin the day feeling grounded in gratitude, conscious of the many blessings we have, and supported by one another.

Jodi Sky Rogers, author and fertility support coach, Johannesburg, South Africa

Help someone else

I have incorporated gratitude into my life by helping others, especially on days when I am struggling. In a world that is so busy and sometimes cold, others feel lost in the shuffle, and I have found that asking, How are you? or Can I do anything to help you? can be life-changing. For the recipient, youre acknowledging them, and helping them feel seen. And for myself, I feel a sense of compassion and healing. It helps on the days I need a gratitude boost.

Shelby Sudnick, coordinator at Tribe Relations, Wilkes-Barre, PA

Express appreciation for the little things

Throughout each day, whenever I see people who have said or done something that I appreciate, I make a point to let them know that Im grateful for the specific ways theyve recently made a positive impact on me. Ongoing conversations like these can help start a cycle of gratitude.

Whitney Hopler, communications director, Fairfax, VA

Think of three good things

I started a three good things journal a couple of years ago, and it had such a huge impact on my mental health. I started to sleep better because I was going to bed focused on something positive rather than ruminating on my perceived failures from the day. It also encouraged me to look for more positives and be genuinely grateful for what I have, which impacted my mood and overall happiness.

Sophie Carefull, photographer, Bristol, UK

Shift from I have to to I get to

We often show gratitude for big things but neglect to give thanks for small, daily gifts. I find that one way to incorporate gratitude into your life is to remind yourself that you get to do things, instead of feeling like you have to do them. For example, be grateful you get to drive your kids to school, or make them dinner. When you do the laundry, be grateful that you have clothes to wash, have a washing machine, and feel healthy enough to do your own laundry.

Jill Liberman, author and motivational speaker, Palm Beach, FL

Say hello to strangers

When the day feels especially challenging, I make an effort to smile at strangers on my morning commute. Its my way of acknowledging them without saying anything. Then, when I enter the lobby and see the security sitting at the front desk of the building, I always make a conscious effort of saying good morning to him or her. I think its those simple gestures that allow me to express gratitude for others in the world around me, and they always enhance my day by smiling back or saying hello.

Cecilia Grey, client liaison and content creator, Santa Barbara, CA

Bookend your day with meditation

I do my daily meditations as a bookend to my day. As soon as I open my eyes in the morning, I close them again and meditate on all my blessings. In the evening when I close my eyes, I take the time to reassess the blessings that I received and gave that day. Then, again, I contemplate which blessings I will receive the next day and bring to others. This cycle of acknowledging all the good that surrounds me gives me inspiration and a clear path to what I want to accomplish.

Shahrnaz Nancy Southwick, producer and writer, Los Angeles, CA

Send a gratitude text

Find an accountability partner and text three things youre grateful for every evening. This is a wonderful way to get to know someone better as well!

Arlene Van Oss, community relations, San Castle, Florida

Use your shower time to reflect

For me, gratitude is being able to appreciate every experience: every touch, every word, and every thought that helps to create my lifes mosaic. I usually speak my gratitude messages out loud in the shower. Theres something about water that moves me. The shower water refreshes me. Gratitude helps me appreciate that I can live my dreams and help others do the same.

Gail Hayes, executive leadership coach and author, Mebane, NC

Think about a future gift

Right before my morning meditation, I think of five things Im grateful for, like the fresh blueberries in my morning oatmeal, or feeling thankful for my husband. Then, I list five things Im grateful for that I dont yet have. When I feel grateful for future gifts, it helps raise my vibration so I can attract more good things into my life. I always feel grounded and clear on my days purpose after this daily practice.

Katie Wolf, mindset coach at The Centered Creative, Nashville, TN

Take a moment for self-examination

Ive learned that authentic gratitude requires self-examination. With self-examination comes understanding and self-compassion. This leads to compassion for others wrapped in a spirit of gratefulness for ourselves and our fellow man. We can then look at strangers and send them waves of gratitude because we see them as ourselves, no gratitude gimmicks needed! Just earnestly examine yourself.

Demetria Bridges, voice and film actor, Boston, MA

Say thank you in advance

I like to say thank you before Ive actually received something. While writing an article the other day, I was struggling to find the right words. I stopped, took a deep breath, and thought to myself, Thank you for bringing the right words to me. After taking a break, I came back, and the words flowed through me. This practice reminds me that I always have everything I need whether I can see it yet or not.

Alissa Jablonske, blogger, Orange County, CA

Pause and reframe

I have a trick I use when I encounter something that might inspire annoyance. I repeat the phrase, Stop. Reframe. Gratitude. For example, rather than letting a pair of size-13 shoes absent-mindedly left in a trip-inducing position in a shared household set off a grumpy feeling, I remind myself that those shoes are a welcome sign that someone I love, with giant feet, is here, sharing this home with me, and I am quite happy that we are together messy shoe habits or not.

C.B., retiree, WA

Do you have a go-to exercise for incorporating gratitude into your daily life? Share it with us in the comments!

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How to Bring Gratitude Into Your Everyday Life - Thrive Global

This is a guidebook to the many different styles of meditation, the various benefits of each practice, plus free guided audio practices that help you learn how to meditate.

How do you learn to meditate? In mindfulness meditation, were learning how to pay attention to the breath as it goes in and out, and notice when the mind wanders from this task. This practice of returning to the breath builds the muscles of attention and mindfulness.

When we pay attention to our breath, we are learning how to return to, and remain in, the present momentto anchor ourselves in the here and now on purpose, without judgement.

In mindfulness practice, we are learning how to return to, and remain in, the present momentto anchor ourselves in the here and now on purpose, without judgement.

The idea behind mindfulness seems simplethe practice takes patience. Indeed, renowned meditation teacher Sharon Salzberg recounts that her first experience with meditation showed her how quickly the mind gets caught up in other tasks. I thought, okay, what will it be, like, 800 breaths before my mind starts to wander? And to my absolute amazement, it was one breath, and Id be gone, says Salzberg.

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While meditation isnt a cure-all, it can certainly provide some much-needed space in your life. Sometimes, thats all we need to make better choices for ourselves, our families, and our communities. And the most important tools you can bring with you to your meditation practice are a little patience, some kindness for yourself, and a comfortable place to sit.

The first thing to clarify: What were doing here is aiming for mindfulness, not some process that magically wipes your mind clear of the countless and endless thoughts that erupt and ping constantly in our brains. Were just practicing bringing our attention to our breath, and then back to the breath when we notice our attention has wandered.

Welcome back. What happened? How long was it before your mind wandered away from your breath? Did notice how busy your mind was even without your consciously directing it to think about anything in particular? Did you notice yourself getting caught up in thoughts before you came back to reading this? We often have little narratives running in our minds that we didnt choose to put there, like: Why DOES my boss want to meet with me tomorrow? I should have gone to the gym yesterday. Ive got to pay some bills or (the classic) I dont have time to sit still, Ive got stuff to do.

We practice mindfulness so we can learn how to recognize when our minds are doing their normal everyday acrobatics, and maybe take a pause from that for just a little while so we can choose what wed like to focus on.

If you experienced these sorts of distractions (and we all do), youve made an important discovery: simply put, thats the opposite of mindfulness. Its when we live in our heads, on automatic pilot, letting our thoughts go here and there, exploring, say, the future or the past, and essentially, not being present in the moment. But thats where most of us live most of the timeand pretty uncomfortably, if were being honest, right? But it doesnt have to be that way.

We practice mindfulness so we can learn how to recognize when our minds are doing their normal everyday acrobatics, and maybe take a pause from that for just a little while so we can choose what wed like to focus on. In a nutshell, meditation helps us have a much healthier relationship with ourselves (and, by extension, with others).

When we meditate, we inject far-reaching and long-lasting benefits into our lives. And bonus: you dont need any extra gear or an expensive membership.

Here are five reasons to meditate:

1: Understand your pain 2: Lower your stress 3: Connect better 4: Improve focus 5: Reduce brain chatter

Meditation is simpler (and harder) than most people think. Read these steps, make sure youre somewhere where you can relax into this process, set a timer, and give it a shot:

Find a place to sit that feels calm and quiet to you.

If youre just beginning, it can help to choose a short time, such as five or 10 minutes.

You can sit in a chair with your feet on the floor, you can sit loosely cross-legged, you can kneelall are fine. Just make sure you are stable and in a position you can stay in for a while.

Follow the sensation of your breath as it goes in and as it goes out.

Inevitably, your attention will leave the breath and wander to other places. When you get around to noticing that your mind has wanderedin a few seconds, a minute, five minutessimply return your attention to the breath.

Dont judge yourself or obsess over the content of the thoughts you find yourself lost in. Just come back.

When youre ready, gently lift your gaze(if your eyes are closed, open them). Take a moment and notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions.

Thats it! Thats the practice. You go away, you come back, and you try to do it as kindly as possible.

Try this 3-part guided audio series from Barry Boyce:

How long would you like to meditate? Sometimes we only have time for a quick check-in, sometimes we can dip in a little longer. Meditating every helps build awareness, fosters resilience, and lower stress. Try to make meditation a habit by practicing with these short meditations from our Editor-in-Chief Barry Boyce. Find time to site once a day for one month and see what you notice.

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Weve gone over the basic breath meditation so far, but there are other mindfulness techniques that use different focal points than the breath to anchor our attentionexternal objects like a sound in the room, or something broader, such as noticing spontaneous things that come into your awareness during an aimless wandering practice. But all of these practices have one thing in common: We notice that our minds ARE running the show a lot of the time. Its true. We think thoughts, typically, and then we act. But here are some helpful strategies to change that up:

Its estimated that 95%of our behavior runs on autopilot. Thats because neural networks underlie all of our habits, reducing our millions of sensory inputs per second into manageable shortcuts so we can function in this crazy world. These default brain signals are so efficient that they often cause us to relapse into old behaviors before we remember what we meant to do instead.

Mindfulness is the exact opposite of these default processes. Its executive control rather than autopilot, and enables intentional actions, willpower, and decisions. But that takespractice. The more we activate the intentional brain, the stronger it gets. Every time we do something deliberate and new, we stimulate neuroplasticity, activating our grey matter, which is full of newly sprouted neurons that have not yet been groomed for autopilot brain.

But heres the problem. While our intentional brain knows what is best for us, our autopilot brain causes us to shortcut our way through life. So how can we trigger ourselves to be mindful when we need it most? This is where the notion of behavior design comes in. Its a way to put your intentional brain in the drivers seat. There are two ways to do thatfirst, slowing down the autopilot brain by putting obstacles in its way, and second, removing obstacles in the path of the intentional brain, so it can gain control.

Shifting the balance to give your intentional brain more power takes some work, though. Here are some ways to get started.

Once you have explored a basic seated meditation practice, you might want to consider other forms of meditation including walking and lying down. Whereas the previous meditations used the breath as a focal point for practice, these meditations below focus on different parts of the body.

Try this: feel your feet on the ground right now. In your shoes or without, it doesnt matter. Then track or scan over your whole body, bit by bitslowlyall the way up to the crown of your head. The point of this practice is to check in with your whole body: Fingertips to shoulders, butt to big toe. Only rules are: No judging, no wondering, no worrying (all activities your mind may want to do); just check in with the physical feeling of being in your body. Aches and pains are fine. You dont have to do anything about anything here. Youre just noticing.

Begin to focus your attention on different parts of your body. You can spotlight one particular area or go through a sequence like this: toes, feet (sole, heel, top of foot), through the legs, pelvis, abdomen, lower back, upper back, chest shoulders, arms down to the fingers, shoulders, neck, different parts of the face, and head. For each part of the body, linger for a few moments and notice the different sensations as you focus.

The moment you notice that your mind has wandered, return your attention to the part of the body you last remember.

If you fall asleep during this body-scan practice, thats okay. When you realize youve been nodding off, take a deep breath to help you reawaken and perhaps reposition your body (which will also help wake it up). When youre ready, return your attention to the part of the body you last remember focusing on.

Fact: Most of us live pretty sedentary lives, leaving us to build extra-curricular physical activity into our days to counteract all that. Point is: Mindfulness doesnt have to feel like another thing on your to-do list. It can be injected into some of the activities youre already doing. Heres how to integrate a mindful walking practice into your day.

As you begin, walk at a natural pace. Place your hands wherever comfortable: on your belly, behind your back, or at your sides.

You cannot will yourself into particular feelings toward yourself or anyone else. Rather, you can practice reminding yourself that you deserve happiness and ease and that the same goes for your child, your family, your friends, your neighbors, and everyone else in the world.

This loving-kindness practice involves silently repeating phrases that offer good qualities to oneself and to others.

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When youre new to meditation, its natural for questions to pop up often. These answers may ease your mind.

1) If I have an itch, can I scratch it? Yeshowever, first try scratching it with your mind before using your fingers.

2) Should I breathe fast or slow or in between? Only worry if youve stopped breathing. Otherwise, youre doing fine. Breath in whatever way feels comfortable to you.

3) Should my eyes be open or closed? No hard-and-fast rules. Try both. If open, not too wide, and with a soft, slightly downward gaze, not focusing on anything in particular. If closed, not too hard, and not imagining anything in particular in your minds eye.

4) Is it possible Im someone who just CANNOT meditate? When you find yourself asking that question, your meditation has officially begun. Everyone wonders that. Notice it. Escort your attention back to your object of focus (the breath). When youre lost and questioning again, come back to the breathe again. Thats the practice. Theres no limit to the number of times you can be distracted and come back to the breath. Meditating is not a race to perfectionIts returning again and again to the breath.

5) Is it better to practice in a group or by myself? Both are great! Its enormously supportive to meditate with others. And, practicing on your own builds discipline.

6) Whats the best time of day to meditate? Whatever works. Consider your circumstances: children, pets, work. Experiment. But watch out. If you always choose the most convenient time, it will usually be tomorrow.

7) What if I get sexually (and physically) aroused by thoughts in my head? No big deal. Meditation stokes the imagination. In time, every thought and sensation will pop up (so to speak). And come back. Same old story. Release the thought, bring awareness and receptivity to body sensations, bring attention back to your chosen object (the breath, in this case). Repeat.

8) Do you have any tips on integrating pets into meditation practice? While meditating, we dont have to fight off distractions like a knight slaying dragons. If your dog or cat comes into the room and barks and meows and brushes up against you or settles down on a part of your cushion, no big deal. Let it be. What works less well is to interrupt your session to relate to them. If thats whats going to happen, try to find a way to avoid their interrupting your practice.

Meditation is no more complicated than what weve described above. It is that simple and that challenging. Its also powerful and worth it. The key is to commit to sit every day, even if its for five minutes. Meditation teacher Sharon Salzberg says: One of my meditation teachers said that the most important moment in your meditation practice is the moment you sit down to do it. Because right then youre saying to yourself that you believe in change, you believe in caring for yourself, and youre making it real. Youre not just holding some value like mindfulness or compassion in the abstract, but really making it real.

Mindful has many resources to help you live a more mindful life and tap into the best of who you are:

Forgiveness is a unique form of nourishment, a way of providing ourselves and others a spaciousness around our conflicts and difficulties. Try this short meditation to help you let go and move on. Read More

Most of us associate looking in the mirror with narcissism or feelings of inadequacy, but learning how to see yourself in your own reflection can increase self-compassion, aid stress-management, and improve relationships and emotional resilience. Read More

Explore these simple practices to connect, focus, and be in the moment. Read More

Weve rounded up our most popular guided meditations from the past year to help deepen your practice and provide support for every aspect of your life. Read More

Read the rest here:

How to Meditate - Mindful

The popularity of meditation is increasing as more people discover its benefits.

Meditation is a habitual process of training your mind to focus and redirect your thoughts.

You can use it to increase awareness of yourself and your surroundings. Many people think of it as a way to reduce stress and develop concentration.

This article reviews 12 health benefits of meditation.

Stress reduction is one of the most common reasons people try meditation.

One study including over 3,500 adults showed that it lives up to its reputation for stress reduction (1).

Normally, mental and physical stress cause increased levels of the stress hormone cortisol. This produces many of the harmful effects of stress, such as the release of inflammation-promoting chemicals called cytokines.

These effects can disrupt sleep, promote depression and anxiety, increase blood pressure and contribute to fatigue and cloudy thinking.

In an eight-week study, a meditation style called "mindfulness meditation" reduced the inflammation response caused by stress (2).

Another study in nearly 1,300 adults demonstrated that meditation may decrease stress. Notably, this effect was strongest in individuals with the highest levels of stress (3).

Research has shown that meditation may also improve symptoms of stress-related conditions, including irritable bowel syndrome, post-traumatic stress disorder and fibromyalgia (4, 5, 6, 7, 8).

Less stress translates to less anxiety.

For example, an eight-week study of mindfulness meditation helped participants reduce their anxiety.

It also reduced symptoms of anxiety disorders, such as phobias, social anxiety, paranoid thoughts, obsessive-compulsive behaviors and panic attacks (9).

Another study followed up with 18 volunteers three years after they had completed an eight-week meditation program. Most volunteers had continued practicing regular meditation and maintained lower anxiety levels over the long term (10).

A larger study in 2,466 participants also showed that a variety of different meditation strategies may reduce anxiety levels (11).

For example, yoga has been shown to help people reduce anxiety. This is likely due to benefits from both meditative practice and physical activity (12).

Meditation may also help control job-related anxiety in high-pressure work environments. One study found that a meditation program reduced anxiety in a group of nurses (13).

Some forms of meditation can also lead to an improved self-image and more positive outlook on life.

Two studies of mindfulness meditation found decreased depression in over 4,600 adults (1, 14).

One study followed 18 volunteers as they practiced meditation over three years. The study found that participants experienced long-term decreases in depression (10).

Inflammatory chemicals called cytokines, which are released in response to stress, can affect mood, leading to depression. A review of several studies suggests meditation may reduce depression by decreasing these inflammatory chemicals (15).

Another controlled study compared electrical activity between the brains of people who practiced mindfulness meditation and the brains of others who did not.

Those who meditated showed measurable changes in activity in areas related to positive thinking and optimism (16).

Some forms of meditation may help you develop a stronger understanding of yourself, helping you grow into your best self.

For example, self-inquiry meditation explicitly aims to help you develop a greater understanding of yourself and how you relate to those around you.

Other forms teach you to recognize thoughts that may be harmful or self-defeating. The idea is that as you gain greater awareness of your thought habits, you can steer them toward more constructive patterns (17, 18, 19).

A study of 21 women fighting breast cancer found that when they took part in a tai chi program, their self-esteem improved more than it did than in those who received social support sessions (20).

In another study, 40 senior men and women who took a mindfulness meditation program experienced reduced feelings of loneliness, compared to a control group that had been placed on a wait list for the program (21).

Also, experience in meditation may cultivate more creative problem solving (22).

Focused-attention meditation is like weight lifting for your attention span. It helps increase the strength and endurance of your attention.

For example, a study looked at the effects of an eight-week mindfulness meditation course and found it improved participants' ability to reorient and maintain their attention (23).

A similar study showed that human resource workers who regularly practiced mindfulness meditation stayed focused on a task for longer.

These workers also remembered details of their tasks better than their peers who did not practice meditation (24).

Moreover, one review concluded that meditation may even reverse patterns in the brain that contribute to mind-wandering, worrying and poor attention (25).

Even meditating for a short period may benefit you. One study found that four days of practicing meditation may be enough to increase attention span (26).

Improvements in attention and clarity of thinking may help keep your mind young.

Kirtan Kriya is a method of meditation that combines a mantra or chant with repetitive motion of the fingers to focus thoughts. It improved participants' ability to perform memory tasks in multiple studies of age-related memory loss (27).

Furthermore, a review of 12 studies found that multiple meditation styles increased attention, memory and mental quickness in older volunteers (28).

In addition to fighting normal age-related memory loss, meditation can at least partially improve memory in patients with dementia. It can also help control stress and improve coping in those caring for family members with dementia (27, 29).

Some types of meditation may particularly increase positive feelings and actions toward yourself and others.

Metta, a type of meditation also known as loving-kindness meditation, begins with developing kind thoughts and feelings toward yourself.

Through practice, people learn to extend this kindness and forgiveness externally, first to friends, then acquaintances and ultimately enemies.

Twenty-two studies of this form of meditation have demonstrated its ability to increase peoples' compassion toward themselves and others (30).

One study of 100 adults randomly assigned to a program that included loving-kindness meditation found that these benefits were dose-dependent.

In other words, the more effort people put into Metta meditation, the more positive feelings they experienced (31).

Another group of studies showed the positive feelings people develop through Metta meditation can improve social anxiety, reduce marriage conflict and help anger management (32).

These benefits also appear to accumulate over time with the practice of loving-kindness meditation (33).

The mental discipline you can develop through meditation may help you break dependencies by increasing your self-control and awareness of triggers for addictive behaviors (34).

Research has shown that meditation may help people learn to redirect their attention, increase their willpower, control their emotions and impulses and increase their understanding of the causes behind their addictive behaviors (35, 36).

One study that taught 19 recovering alcoholics how to meditate found that participants who received the training got better at controlling their cravings and craving-related stress (37).

Meditation may also help you control food cravings. A review of 14 studies found mindfulness meditation helped participants reduce emotional and binge eating (38).

Nearly half the population will struggle with insomnia at some point.

One study compared two mindfulness-based meditation programs by randomly assigning participants to one of two groups. One group practiced meditation, while the other didn't.

Participants who meditated fell asleep sooner and stayed asleep longer, compared to those who didn't meditate (39).

Becoming skilled in meditation may help you control or redirect the racing or "runaway" thoughts that often lead to insomnia.

Additionally, it can help relax your body, releasing tension and placing you in a peaceful state in which you're more likely to fall asleep.

Your perception of pain is connected to your state of mind, and it can be elevated in stressful conditions.

For example, one study used functional MRI techniques to observe brain activity as participants experienced a painful stimulus. Some participants had gone through four days of mindfulness meditation training, while others had not.

The meditating patients showed increased activity in the brain centers known to control pain. They also reported less sensitivity to pain (40).

One larger study looked at the effects of habitual meditation in 3,500 participants. It found that meditation was associated with decreased complaints of chronic or intermittent pain (1).

An additional study of meditation in patients with terminal diseases found meditation may help mitigate chronic pain at the end of life (4).

In each of these scenarios, meditators and non-meditators experienced the same causes of pain, but meditators showed a greater ability to cope with pain and even experienced a reduced sensation of pain.

Meditation can also improve physical health by reducing strain on the heart.

Over time, high blood pressure makes the heart work harder to pump blood, which can lead to poor heart function.

High blood pressure also contributes to atherosclerosis, or narrowing of the arteries, which can lead to heart attacks and strokes.

A study of 996 volunteers found that when they meditated by concentrating on a "silent mantra" a repeated, non-vocalized word reduced blood pressure by about five points, on average.

This was more effective among older volunteers and those who had higher blood pressure prior to the study (41).

A review concluded that several types of meditation produced similar improvements in blood pressure (42).

In part, meditation appears to control blood pressure by relaxing the nerve signals that coordinate heart function, tension in blood vessels and the "fight-or-flight" response that increases alertness in stressful situations (43).

People practice many different forms of meditation, most of which don't require specialized equipment or space. You can practice with just a few minutes daily.

If you want to start meditating, try choosing a form of meditation based on what you want to get out of it.

There are two major styles of meditation:

To find out which styles you like best, check out the variety of free, guided meditation exercises offered by UCLA and Head in the Clouds. They're an excellent way to try different styles and find one that suits you.

If your regular work and home environments do not allow for consistent, quiet alone time, consider participating in a class. This can also improve your chances of success by providing a supportive community.

Alternatively, consider setting your alarm a few minutes early to take advantage of quiet time in the morning. This may help you develop a consistent habit and allow you to start the day positively.

Meditation is something everyone can do to improve their mental and emotional health.

You can do it anywhere, without special equipment or memberships.

Alternatively, meditation courses and support groups are widely available.

There's a great variety of styles too, each with different strengths and benefits.

Trying out a style of mediation suited to your goals is a great way to improve your quality of life, even if you only have a few minutes to do it each day.

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12 Science-Based Benefits of Meditation

FISHERS, Ind. (WTHR) Do you start to feel stressed just thinking about going to work? Maybe that feeling is stemming from a big project you have to present to your boss in a few months. Or do you have a student athlete at home whose ability is being capped because of doubts swirling in their head? You might want to consider looking into meditation.

"Meditation is about taking your body out of a fight-or-flight state, a stress state, and turning off that reaction to your nervous system so your body can go into a healing practice," said Paula Lord with BODY by GymRoots. "When I talk about healing, imagine if I cut myself. My body knows how to naturally heal that. Its not some crazy-out-there-idea of healing. Its literally my body's ability to heal itself if I injure it."

Lord brings people back to even at a studio in Fishers called BODY by GymRoots. She hasn't been meditating that long. In fact, she's only been practicing it for two years.

There are many different types of meditation. The type Lord practices is called the meditation on Twin Hearts.

"Its a very powerful packed way of utilizing the life energy that's all around us," said Lord. "Youve heard of life energy through Tai chi. We call it prana, so it's utilizing that prana through meditation and bringing it into our body and helping our bodys healing process be stronger."

If you've never meditated before, Lord suggests starting with five minutes a day.

"Its a lot like upgrading the hardware in your phone," said Lord. "If I had still had the iPhone 3, I wouldnt be able to do much with it. So, as I increase the amount of time I meditate, its like upgrading my phone. So the more I meditate, the stronger I get with it, the more I get to have the most up-to-date, usable equipment."

After just two years of meditating, Lord says she feels like she has more energy and less pain. She also believes meditating can help each and every one of us accomplish extraordinary things. When she started seeing the benefits in her life, she began teaching her daughter and other young athletes.

"She is now 21 years old," said Lord. "She competes in gymnastics for Northern Illinois University."

Lord says her daughter recently finished with a 9.9 on beam and led her team to a conference championship.

"They asked 'what did you do in the locker room before you came out?'" said Lord. "And her first response was 'well, I like to do meditation, and I did that before I came out.' You can do that experiment without meditation, but you have to give credit or a nod where it gave her the ability to perform under pressure."

If you're looking for something to do while you're at the office to get you back to even, Lord suggests giving your eyes a break.

"Sit back and practice turning your eyes to the left, right, up, down," said Lord. "Look around and change the focal point or go look our the window for around 20 seconds every hour."

And when you pick your kids up from school, Lord suggests turning on some light music and have your kids practicing deep breathing with you while you're driving them to their next activity.

"Meditation is not something you have to wear a robe and a scarf for," said Lord. "And you don't even have to turn off the lights or have a quiet space. We would like to find our quiet in the midst of all the chaos."

Lord believes apps can help your kids grasp the concept of meditation but then, you should see if your kids can eventually meditate without them.

"I work with a lot of athletes and kids who are a little young for the powerful Twin Hearts method," said Lord. "We teach them a little bit about the breathing so then, they will utilize the apps in their daily life because it is so easy for them even just walking around at school. Pop in the headphones, go to that calm space, and [it] helps them achieve that state. Also, don't get too dependent on them. Utilize this as a tool to help you learn what its like to be calm, and see what you can do without it."

Paul Wilson teaches Transcendental Meditation in Indianapolis. It's been taught in Indiana for 51 years and research has shown that this technique helps with stress-related conditions, brain function, cardiovascular health and post-traumatic stress.

He says transcendental meditation can't be learned through an app.

"Many people at the free weekly introductory talks at our Nora office have tried meditation phone apps. Hardly anyone says the apps are easy or effective for reducing their stress and anxiety," said Wilson.

Transcendental Meditation Indianapolis offers free introductory talks on the TM technique every Wednesday at both noon and 7:00 p.m., as well as by appointment.

"We make the TM technique affordable for as wide a range of incomes as possible, offering sliding scale, one-time payment even those on government assistance can usually afford if they are serious about feeling better," said Wilson. "This simple system of deep meditation is much less expensive than a single day in a cardiac unit."

Meditation at BODY by GymRoots is free on Wednesdays at 7:00 p.m. and Thursdays at 8:15 a.m., but you do need to reserve a spot. Love donations are accepted. The next classes on pranic healing at BODY by GymRoots are scheduled to happen June 5-7.

Ball State also recently shared its planetarium-based meditation program. They decided to develop this to help with the rise in mental-health awareness and treatment options. Part of this initiative includes a fulldome planetarium program called "Sunset Meditation."

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Using meditation to benefit your life - WTHR

It's no secret that meditation can soothe even the most intense anxiety with enough practice, but now scientists are able to show how it changes the brain.

A study published in Brain and Cognition found that transcendental meditation promotes overall wellbeing by reducing stress. Scientists also found that certain brain structures related to mood-regulation changed after daily meditation.

Transcendental meditation involves silently repeating one-word mantras to oneself. The mantras typically are only one or two syllables long. In order to see the most benefits, experts recommendpeople meditate twice a day for 20 minutes.

When study participants followed that recommendation for three months, researchers observed changes in the connectivity of three major brain regions the precuneus, left parietal lobe and insula. Theparticipants also experienced reduced anxiety and stresslevels.

"The fact that transcendentalmeditation has measurable effects on the dialogue between brain structures involved in the modulation of affective states opens new perspectives for the understanding of brain-mind relationships," Pietro Pietrini, a director at the IMT School for Advanced Studies Lucca, said in a statement.

To try this form of meditation yourself, Yoga Journal recommends finding a position that's comfortable to you either sitting or lying down. Silently repeat the mantra you have chosen twice once when you inhale and again when you exhale. If thoughts arise, just notice them and then softly return to the mantra.

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Transcendental meditation soothes anxiety by changing connections in the brain - PhillyVoice.com