![\"Medidate\"](\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2020\/10\/Meditate-1.jpg\")
<\/p>\n<\/p>\n
Reduce stress \u2014 and build your brain \u2014 with a few moments of mindfulness.<\/p>\n
Almost every religion, from Buddhism to Jainism to Hinduism to Christianity, has some meditative aspect. But these days, meditation \u2014 focusing the mind on an object, thought or activity to achieve a mentally clear state \u2014 is less about looking to deities and more about finding ways to combat everyday stress and protect the brain from the signs of aging.<\/p>\n
The practice of meditation can be performed in many ways \u2014 sitting, walking in nature, even doing household tasks. The common thread is mindfulness, or focused attention.\u00a0\u00a0The goal is to be firmly in the present moment and not distracted by stray thoughts or worries.<\/p>\n
Meditation is simple \u2014 no special equipment or tools are needed (though a small pillow can add comfort). But that doesn\u2019t mean you\u2019ll find it easy to sit quietly and stop your brain chatter.<\/p>\n
\u201cIt takes time and it takes energy,\u201dexplains Bhante Henepola Gunarantana in Mindfulness in Plain English. \u201cIt also takes grit, determination and discipline.\u201d<\/p>\n
But all the effort is worth it: According to a wealth of research including a 2012 study at UCLA, long-term meditating can actually alter the brain, reinforcing the connections between brain cells, boosting cognitive ability and memory, and thickening the cortex, which can lead to decreased sensitivity to pain. And a 2013 UC Davis study concluded that staying in the moment rather than letting the mind drift can lower levels of the stress hormone cortisol.\u00a0So\u00a0take a few moments to be still, be mindful \u2014 and change your brain.<\/p>\n
![\"Meditate\"](\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2020\/10\/GettyImages-934227020-1.jpg\")
<\/p>\n
Sitting Meditation\u00a0<\/strong><\/p>\n Start by meditating just two minutes a day, every day, then work up to 10 to 20 minutes a day.<\/p>\n GET IN POSITION LOSE FOCUS CHECK IN COUNT YOUR BREATHS CHECK YOUR WANDERING SCAN YOUR BODY BE KIND TO YOURSELF Walking Meditation\u00a0<\/strong><\/p>\n For some, walking is an easier introduction to meditating than sitting. It\u2019s also an excellent complement to seated practice. But this isn\u2019t the same as walking for exercise; steps are much more deliberate than your usual stroll\u00a0 in the park. Try for 15 minutes at the beginning, then gradually increase.<\/p>\n First, find a safe, secluded spot where you won\u2019t be distracted or disturbed (your backyard might be just right).\u00a0 As you begin walking, pay attention to your feet touching the ground and the movement of your muscles; if you feel any stiffness or soreness in your body, consciously try to relax it.<\/p>\n Become aware of yourself moving through space. Listen to the sounds around you. Feel the air temperature around you. As you continue walking, gradually scan your body, from the soles of your feet to your toes, ankles, shins, calves, knees, thighs, pelvis, hips, back, chest, shoulders, arms, neck and head. How do you feel? Become aware of your mental and emotional states. Where is your mind?<\/p>\n Transcendental Meditation\u00a0<\/strong><\/p>\n For those willing to pay about $1,000 to learn the technique, Transcendental Meditation promises to liberate the mind from conscious thought. Unlike sitting and walking meditation, TM employs a mantra \u2014 essentially just a sound \u2014 bestowed on practitioners during a special ceremony. Devotees (like Jerry Seinfeld) then silently chant their mantra, eyes closed, for 20 minutes, twice a day.\u00a0 \u201cEvery single human being has a level deep inside the mind that\u2019s already\u00a0calm,\u201d\u00a0Bob Roth, a TM teacher, has said. \u201cIt was [there] yesterday, it\u2019s there now, and it will\u00a0be there\u00a0tomorrow… We\u2019ve just lost access.\u201d<\/p>\n Sure, you\u2019re busy \u2014 but there are ways to sneak some inner peace into your overscheduled life.<\/p>\n Ideally, your meditation practice would take place in a calm, serene space at the same time every day (think: first thing in the a.m.). But we all know life doesn\u2019t work that way \u2014 who\u2019s gonna make the kids\u2019 breakfast? And that\u2019s OK. Meditation is flexible and forgiving. Here\u2019s how to fit it into your busy schedule.<\/p>\n Lunchtime at work is an obvious time to try to squeeze in a few moments of meditation. Don\u2019t worry if a meeting cuts your session short \u2014 even a quick bout of mindfulness has healthful effects.<\/p>\n A 2015 study showed that mental health care professionals who meditated just five minutes a day decreased their stress levels \u2014 and increased well-being \u2014 over time.<\/p>\n Whether you\u2019re stuck in the airport or sitting on the sideline of your kid\u2019s soccer game, try using a meditation app.<\/p>\n Headspace, for example, offers mindfulness exercises for commuting, walking, eating and even exercising. \u201cThese are so helpful,\u201d founder Andy Puddicombe has said. \u201cThey require no extra time and can be folded into an otherwise busy day.\u201d<\/p>\n And speaking of folding, you can treat household tasks, like doing laundry, as a time to slow down and focus your mind. \u201cLook at the item you\u2019re folding. Feel the texture of the fabric against your skin,\u201d counsels Joanna Bartlett of the site Alight Intuition.<\/p>\n \u201cNote the edges of the item, how it\u2019s made, its seams and craftsmanship. Fold it deliberately, carefully. Notice the breath going in and out of your body, and how your hands and arms work together to complete the task. Put it down and pick up the next item. There, you meditated and folded laundry at the same time.\u201d<\/p>\n Or why not turn an unpleasant commute into a chance to commune?<\/p>\n In a guide for The New York Times, reporter David Gelles suggests, \u201cInstead of focusing on how crowded or dirty the subway car is, try to feel the sensations of your own body.\u201d And if you want to take it a step further, practice metta, or \u201cloving-kindness,\u201d meditation, in which you silently wish well to all the people surrounding you \u2014 even the guy standing on your foot!<\/p>\n Get inspiration and guidance via your phone.<\/span><\/p>\n THE MINDFULNESS APP<\/span><\/strong><\/p>\n Whether you\u2019re just getting started or are experienced in meditation, The Mindfulness App has guided silent meditations from three to 30 minutes. Users can set mindfulness reminders throughout the day and keep track of their journey by syncing with their health app.<\/span><\/p>\n HEADSPACE: MEDITATION <\/span><\/strong><\/p>\n Train your mind with guided meditations on everything from stress to sleep. The app, developed by a former monk, also offers two- to three-minute mini meditations for a quick mental reset, as well as SOS sessions for moments of panic. \u201cIt takes all the pretense out of meditation,\u201d Jared Leto, an investor, has said.<\/span><\/p>\n CALM<\/span><\/strong><\/p>\n In addition to features such as meditation sessions ranging from three to 25 minutes and more than 30 soothing nature sounds and scenes to use during meditation, Calm offers nearly 100 sleep stories \u2014 adult bedtime stories designed to lull you to sleep!<\/span><\/p>\n BUDDHIFY<\/span><\/strong><\/p>\n Created to fit busy lifestyles, this app focuses on on-the-go meditation, which you can do wherever you are, no matter what you\u2019re doing. You\u2019ll find guided meditations for walking, stress and difficult emotions, work breaks, going to sleep, waking up, being with a friend and much more.<\/span><\/p>\n INSIGHT TIMER<\/span><\/strong><\/p>\n Insight includes thousands of guided meditations to help you build a simple daily habit. Users are offered a wide array of music tracks and ambient sounds, plus access to discussion groups and community features.<\/span><\/p>\n SMILING MIND<\/span><\/strong><\/p>\n Designed by psychologists and educators to assist with the pressures of daily life, Smiling Mind includes programs for kids as young as seven as well as adults. Educators and managers can also tap in to mindfulness programs for the classroom and workplace.<\/span><\/p>\n 10% HAPPIER<\/span><\/strong><\/p>\n After suffering an on-air panic attack in 2004, ABC News anchor Dan Harris turned to meditation. \u201cI had thought meditation was BS, actually,\u201d he once admitted. Fittingly, the app, which offers a diverse group of teachers, is designed for skeptics: According to Harris, \u201cWe\u2019re much more in the no-BS category… That doesn\u2019t mean we don\u2019t talk about serious emotional issues, but we do it with a sense of humor.\u201d<\/span><\/p>\n Stars center themselves using the ancient method of mindful quiet\u00a0<\/span>\u00a0<\/span><\/p>\n ELLEN DEGENERES<\/strong><\/p>\n \u201cIt feels good. Kinda like when you have to shut your computer down, just sometimes when it goes crazy, you just shut it down and turn it on, it\u2019s OK again,” says the controversial talk show host. “That\u2019s what meditation is for me.\u201d<\/span>\u00a0<\/span><\/p>\n EVA MENDES\u00a0\u00a0<\/strong><\/p>\n \u201cIt\u2019s tapping into something so deep that when the rewards, I don\u2019t even know I\u2019m reaping them,\u201d<\/span> the Hitch<\/em> actress said.<\/span><\/p>\n JULIANNE HOUGH\u00a0<\/strong><\/p>\n \u201cMeditation sounds simple enough, but the truth is it can be really hard,\u201d<\/span> said the Dancing With The Stars<\/em> alum.<\/span><\/p>\n GISELE B\u00dcNDCHEN\u00a0<\/strong><\/p>\n \u201cMeditation has been a great tool for me in my life. It helps to quiet life. It helps to quiet my mind and helps me see things more clearly. It brings a sense of peace to my day.\u201d<\/span>\u00a0<\/span><\/p>\n PAUL MCCARTNEY\u00a0<\/strong><\/p>\n \u201cTranscendental Meditation gives me<\/span> an island of calm in the midst of so much turbulence,\u201d<\/span>\u00a0 said the legendary musician.<\/span><\/p>\n HALLE BERRY\u00a0<\/strong><\/p>\n \u201cI\u2019ve been doing a series of meditations since the day [my father] died… I go to this gazebo <\/span>\u2014 I imagine it in my mind \u2014 and there he is, sitting there — and he says to me all the things that he should have said to me in his life.\u201d<\/span>\u00a0<\/span><\/p>\n HUGH JACKMAN\u00a0<\/strong><\/p>\n \u201cI found that with meditation, my anxiety levels dropped considerably. It seems to me that the mind is fuel to the fire of fear. The mind can make us worry about things beyond their measure. And the great thing about meditation is that twice a day, the monkey mind just calms down.\u201d<\/span>\u00a0<\/span><\/p>\n","protected":false},"author":26633,"featured_media":3258,"template":"","format":"standard","categories":[],"yoast_head":"\n
\nSit in a half-Lotus or Lotus Position on the floor, with a small cushion tucked under your tailbone. Or kneel with your buttocks resting on your calves. You may also sit in a straight-back chair without touching the back of it. Elongate your spine \u2014 think about a thread pulling from the top of your head to the ceiling\u00a0 \u2014 and tuck your chin slightly. Let your hands fall, relaxed, onto your lap.<\/p>\n
\nWith eyes half-shut,\u00a0 gaze\u00a0down at about a 45-degree angle toward the floor in front of you.<\/p>\n
\nHow are you feeling? What thoughts are occupying your mind? Acknowledge and accept those feelings.<\/p>\n
\nBreathe slowly through your nose, following your breath as it travels from your nose all the way down to your lungs. Count one as you breathe in; two as you breathe out. Repeat until the count of 10, then start over.<\/p>\n
\nWhen your mind wanders (and it will!), acknowledge the thoughts, then refocus on your breathing.<\/p>\n
\nAs you become more experienced with meditation, try\u00a0 focusing your attention on one part of\u00a0 your body at a time. Start at the soles of your feet \u2014 how do they feel? Then move up to toes, tops of feet, ankles, etc., all the way to the top of your head.<\/p>\n
\nThere\u2019s no perfect way to meditate; don\u2019t criticize, just be happy you\u2019re doing it!<\/p>\n![\"Meditate\"](\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2020\/10\/GettyImages-680387021-1.jpg\")
<\/p>\nMAKE TIME FOR MEDITATION<\/strong><\/h2>\n
THE BEST APPS FOR MEDITATING<\/span><\/strong><\/h2>\n
![\"Mindfulness](\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2020\/10\/mindfulness.png\")
<\/p>\n![\"HEADSPACE:](\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2020\/10\/0_5lyLKFCi1O_dMtxS.png\")
<\/p>\n![\"Calm\"](\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2020\/10\/calm-meta.png\")
<\/p>\n![\"BUDDHIFY\"](\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2020\/10\/Budhiffy-Opengraph.png\")
<\/p>\n![\"INSIGHT](\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2020\/10\/IT-opener.png\")
<\/p>\n![\"Smiling](\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2020\/10\/Screen-Shot-2020-10-13-at-8.56.45-PM.png\")
<\/p>\n![\"10%](\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2020\/10\/Screen-Shot-2020-10-13-at-9.00.48-PM.png\")
<\/p>\nSTARS WHO MEDITATE<\/strong><\/h2>\n
![\"Ellen](\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2020\/10\/MEGA541203_007-1-1.jpg\")
<\/p>\n![\"Eva](\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2020\/10\/Eva-Mendes.jpg\")
<\/span><\/p>\n![\"JULIANNE](\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2020\/10\/Julianne-Hough-2.jpg\")
<\/span><\/p>\n![\"GISELE](\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2020\/10\/GISELE-.jpg\")
<\/p>\n![\"PAUL](\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2020\/10\/PAUL-MCCARTNEY-.jpg\")
<\/span><\/p>\n![\"HALLE](\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2020\/10\/HALLE-BERRY-.jpg\")
<\/span><\/p>\n![\"HUGH](\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2020\/10\/HUGH-JACKMAN-.jpg\")
<\/span><\/p>\n