It's that can have the most profound impact on meditation 토토사이트.

As professor David Levy describes it to USA Today,

“Meditation is a lot like doing reps at a gym. It

strengthens your attention muscle.”

Of all of the strategies outlined in this book, meditation

is the one that can have the most profound impact on

your overall well-being. Meditation has long been

touted as a way to improve concentration and focus,

but only recently have studies confirmed these claims.

- A study from the University of

Washington showed that meditation

increases productivity and promotes

focus 먹튀검증.

- Another study published in Brain

Research Bulletin supports the claims

that meditation can decrease stress.

- A University of Massachusetts Medical

School study has shown meditation can

boost your overall brainpower in a

number of ways.

- Other studies have shown how

meditation can help preserve the aging

brain, improve the symptoms of

depression and anxiety, thicken the

learning and memory areas of the brain,

and help with addiction.

- Research has found that meditation also

promotes divergent thinking, a type of

thinking that fosters creativity by

allowing many new ideas to be generated.

Our main point in sharing this research is to reinforce

the profound benefits of meditation?benefits not only

demonstrated by thousands of years of anecdotal

evidence, but also validated by solid scientific research.

If you have any doubt that meditation is worth your

time and effort, hopefully you’re beginning to shift

your opinion.

Let’s get started with the very simple 10-minute

meditation Barrie and Steve practice that you

can begin today. There isn’t anything fancy or

complicated about the practice. You don’t need special

clothes or equipment. All you need is a quiet space and

the willingness to stick to it.

Here is a simple 11-step process you can use to build

the meditation habit:

1. Select a quiet, calm space for your

meditation practice where you can close

the door to be completely alone.

2. Determine a specific time of day for your

practice. If you’ve begun a deep breathing

practice, you can use this as your trigger

(and starting point) for your new

meditation habit. Or you can choose

another trigger and practice meditating

at another time of day.

3. Decide whether you want to meditate

sitting on a pillow on the floor or in a

straight-back chair or sofa. Try not to

recline as you meditate, since you might

fall asleep.

4. Remove all distractions and turn off all

digital devices or other devices that make

noise. Remove pets from the room.

5. Set a timer for 10 minutes.

6. Sit comfortably either in a chair or crosslegged on the floor with a cushion. Keep

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your spine erect and your hands resting

gently in your lap.

7. Close your eyes, or keep them open with

a downward-focused gaze, then take a

few deep cleansing breaths through your

nose?we recommend three or four

breaths at a time.

8. Gradually become aware of your

breathing. Notice the air moving in and

out through your nostrils and the rise and

fall of your chest and abdomen. Allow

your breaths to come naturally, without

forcing them.

9. Focus your attention on the sensation of

breathing, perhaps even mentally

thinking the word “in” as you inhale and

“out” as you exhale.

10. Your thoughts will wander a lot in the

beginning. Every time they do, gently let

them go and then return your attention

to the sensation of breathing.

Don’t judge yourself for having intrusive thoughts.

That’s just your “monkey mind” trying to take

over. Just lead your mind back to focused

attention on breathing. You may have to do this

dozens of times at first.

11. As you focus on breathing, you’ll likely

notice other perceptions and sensations

like sounds, physical discomfort,

emotions, etc. Simply notice these as they

arise in your awareness, and then gently

return to the sensation of breathing.

Your goal is to increasingly become the witness to all

sounds, sensations, emotions, and thoughts as they

arise and pass away. View them as though you are

observing them from a distance without judgment or

internal comment.

Rather than your mind taking control and running

away whenever a thought or distraction occurs, you

eventually gain more and more control of your mind

and your ability to redirect it back to the present.

In the beginning, you’ll feel you’re in a constant battle

with your monkey mind. But with practice you won’t

need to constantly redirect your thoughts. Thoughts

begin to drop away naturally, and your mind opens up

to the immense stillness and vastness of just being

present. This is a deeply peaceful, satisfying

experience.

Meditation masters refer to this space of stillness as the

“gap”?the silent space between thoughts. At first the

gap is very narrow, and it’s difficult to remain there for

more than a few nanoseconds. As you become a more

practiced meditator, you’ll find the gap opens wider

and more frequently, and you can rest in it for longer

periods of time.

You can experience a brief moment of the space

between thoughts by trying this exercise: Close your

eyes and begin to notice your thoughts. Simply watch

them come and go for a few seconds. Then ask yourself

the question, “Where will my next thought come

from?” Stop and wait for the answer. You may notice

there’s a short gap in your thinking while you await the

answer.

Eckhart Tolle, author of the book The Power of Now,

suggests this gap experience is like a cat watching a

mouse hole. You’re awake and waiting, but with no

thoughts in that gap.

You can also practice this “space between thoughts”

exercise by putting yourself in a state of deep listening.

Sit quietly and listen intently, as though you’re trying

to hear a quiet and distant sound. Again, you are alert,

awake, and waiting without the distraction of thought.

You may not experience a gap moment in your early

days of meditating. In fact, you may find you are

constantly redirecting your thoughts, noticing your

physical discomforts, and wondering why you’re

bothering with this silly practice at all.

You may judge yourself harshly for not “getting it

right,” or wonder if you are making any progress at all.

During meditation, your mind might wander off on a

meandering dialog about how you’re feeling and how

the meditation is going. Or, if you experience a space

between thought moment, you might get distracted by

the thrill of finally experiencing it.

Your job is always to simply observe and redirect your

mind back to the present moment, to your breathing.

The goal of your meditation practice is not to reach

nirvana or have a spiritual awakening. It’s simply to

strengthen your control over your mind until your

mind gets the message and gives in. The results of your

efforts will be a mental house that you control rather

than the other way around.

Some beginning meditators prefer to use a

guided meditation to help them get the feel for

the practice and stay focused. You can find many

free guided meditations online, and there are dozens of

smartphone apps available.

We recommend three to get started:

1. Buddhify has over 80 custom guided

audio meditation tracks on various

topics.

2. Omvana, with dozens of guided

meditations by very famous authors,

teachers, and spiritual celebrities.

3. Headspace has a series of 10-minute

guided exercises for your mind.

If you find you enjoy meditating, gradually increase

your practice from 10 minutes a day to 30 minutes. Or

you can try two 15-minute meditation sessions during

different parts of the day.

Steve and Barrie find it’s valuable to keep a meditation

diary to make notes about your experiences and

feelings during meditation. Try to write in it

immediately following your meditation so your

memory is fresh. Write down how uncomfortable or

distracted you felt, and whether or not you felt the

“space between thought” for any period of time. Also,

write about any changes in your daily mental state?

whether you are feeling more or less anxious, stressed,

or worried.

Over time, you’ll have a document reflecting how

you’ve improved with your practice, as well as how the

practice has impacted your overall state of mind.

Now, if meditation isn’t your thing, then you might

want to consider a different habit where you learn how

to reframe the negative thoughts that often pop into

your mind. So let’s talk about that next.

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