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How to meditate – How one minute of daily meditation helps you



The New Year is upon us, a time when many of us will inevitably have ambitions and then give up – to make more burpees, to brew Kombucha ourselves, to achieve ketosis easily, or to achieve a lasting goal – box of zero.

Let me suggest a decidedly viable solution instead: try to meditate for a minute on most days – just a month.

Building healthy habits is hard, and there's a reason why most of our resolutions ultimately go down in flames. We can be wired to fail. Evolution has left us with a brain that is optimized for survival, not for long-term health planning. Natural selection has identified threats, found food and sexual partners, not dental floss. The fact that we face this evolutionary challenge, I like why I like this modest, month-long proposal.

How to Make Meditation Simple

Two aspects make the application easier:

First, it is a good goal to meditate most days, not every day. Consistency matters ̵

1; the more you meditate, the easier it gets and the deeper and more lasting the benefits – but if you miss a day, your inner critic has no chance of calling you a failure. I call this approach "daily". He has elasticity or "psychological flexibility"
a key concept of behavioral change research that can help keep
a habit, be it a meditation practice, a new gym, or a commitment to learning Esperanto.

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			<span class= Getty Images Dan Kenyon

Second, one minute is an extremely low bar.The one-minute set is uniquely unimpressive, and also scalable: after a minute Meditation often people think to themselves: I'm already here, could also go on a bit. Meditation teacher Cory Muscara explains, this is a crucial moment, since you have an extrinsic motivation (ie, meditation, because you have that Feeling that you need to do that) to the rather p changes powerful "intrinsic" motivation (that is, meditating because you want to) and if you opt for more meditation, you do so out of curiosity, which makes it very likely

My company, 10% Happier, has spent a year testing "Mindful" Minute "challenge with staff from your friendly neighborhood bidder Appl e. The goal is for participants to record one minute of mindfulness for at least 25 minutes to get a sense of how mindfulness can benefit their lives while giving them the opportunity to miss one day a week without them a human being to feel a mistake. (You do not have to work at Apple to attend.) We've released a series of one-minute meditations for Men's Health readers that can be used for free.)

This is how meditation becomes consistent [19659005] Even at this low threshold, there are more strategic ways to create a new meditation custom:

Think strategically about your schedule

Some people think they have a fixed time every day – just before bedtime The first morning after training – helps to establish a habit. Scientists involved in habitual education talk about "cue, routine, reward". You can experiment with building a Queue Reward Loop that will make you meditate.

For example: "After I've parked my car [cue] I'll meditate for five minutes [routine] and I'll feel a little quieter and more careful [reward]." Repeat this loop to get the habit under control to get. You can even add your daily meditation session to your calendar, which you may find helpful. In other words, if you have an unpredictable schedule like mine, strategic thinking could mean that you are trying to make your meditation where and whenever you can.

Make yourself responsible

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			<span class= Getty Images Gregory Costanzo


Some people may not use a healthy habit, but they will One way to create that kind of responsibility is to join a community, it can be so easy to bring together just a few friends.

Another possibility is to have one There are meditation centers in many major cities You can stop by, such as MNDFL in New York City or Unplug in LA There are also Buddhist centers, which may be a bit too many for some It's scary, but in my experience, they shed light on religion and tend to give good meditation instructions. Convince yourself, however. Or form your own seating group. I've found that hanging out with other meditators is a kind of HOV lane effect.

Being close to people who take meditative principles seriously and strive to apply those concepts in their own lives can create positive peer pressure. Or, as meditation teacher Jeff Warren says, "It's all kind of funny."

Focus on the benefits

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In many ways we are all like rats in a labyrinth, constantly pushing the levers The Behavior Change Science suggests that the best way to ensure a consistent meditation habit is to find out where and how the practice gives you pellets, just like rats we're more likely to do something If it feels good and we get something from it There are at least two levels to it Pay attention to how the act of meditating can be enjoyable in itself The other level is to notice the benefits that are in the rest of your life Life results in both the inner weather and the outer circumference I have found that meditation can make me feel better and act better.

I believe that meditation is the excessive solution – the healthy habit par excellence – because a regular dose of mindfulness can give you clarity and reason to figure out which other resolutions to pursue and how best to do so.

Try it. Over the last few years, when I spoke publicly about meditation, I issued the following challenge: Try meditation for a month, and if you do not do anything for you, hit me on Twitter and tell me I'm an idiot. At that time, many people on Twitter called me an idiot – but never for that.

Dan Harris co-founded ABC Nightline and the weekend editions of Good Morning America. He is the author of 10% Happier and meditation for fidgety skeptics.


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