Meditation can be great for you. Studies show that meditation can help with mental health problems, reduce stress, improve memory, fight insomnia and improve sleep, and virtually rewire the brain. (Judging whether meditation can help your hair grow faster or destroy patriarchy … personally, I would not be surprised if it could.)
But many of us have not got around yet Integrate meditation into our everyday life. According to a National Health Interview Survey, the percentage of Americans who actually meditated or even meditated in 2007 was about 10 percent ̵
I think it all comes down to personalization – or the perceived lack of it. Take, for example, yoga: We all know it's good for us, but we've also found that everyone has their preferred yoga practice. You would not recommend a hot yoga class to someone who has not exercised for years, just as you would not recommend slower types of yoga such as hatha to people who are genuinely interested in moving and physically challenging themselves.  But when it comes to meditation, we still have this idea that everything fits. However, I am happy to report that this is not the case at all. There are many different types of meditation and techniques. Finding the right path is the first step on the way to this wonderful stick. And do not worry if your brain does not seem shut down immediately – it happens to everyone, regardless of your type of meditation.
What is the right kind of meditation for you?
When you are dealing with positive thinking …
When negative emotions such as self-doubt, sadness, jealousy, anger and fear have a way to get upset you are not the only one. As much as we know that this positive thinking is great, it just does not always work for some of us. And if you are in poor condition for a variety of reasons, it is virtually impossible to jump straight into Pollyanna mode. What is absolutely possible is, however, working with these negative emotions so that you can control them – and not the other way around.
You should try: A guided meditation. The Insight Timer app offers guided meditations based on the one you are struggling with. Whether you need help with acceptance, coping with loss, or dealing with pain, depression, or anger, you can find a session that will literally appeal to you. Just make sure the teacher has a calming voice. I really like Sarah Blondin's guided meditations: "Our Warring Self vs Our Infinite Self" is about controlling anger and saving me from some angry outbursts.
If you want to move better …  How will it help you to stand with this six-pack for a few minutes? I am glad that you asked. Even though physical exercise may make us present, after a while we can go through the movements – which can lead to dissatisfaction with your practice or to worse injuries. If you turn off your brain during and after exercise, you can prevent it.
You should try: Mindfulness meditation and yoga. Ashley Elgatian, a yoga instructor and founder of Tyan Yoga Chicago, recommends combining yoga exercises with mindfulness meditations, as found in the headspace app for people with active minds who have difficulty turning the off switch to English emagazine.credit-suisse.com/app/art…7805 & lang = DE We're busy, we're leaving our bodies and just losing ourselves in our thoughts, "says Elgatian," and it affects our physical body – he becomes tense and tense, making relaxation more difficult to achieve. Simple Mindfulness Routines Can Help Us: One-time practice of mindfulness creates new nerve pathways. "Elgatian also believes that yoga is a good way to get into meditation." In yoga, you are aware of the breath throughout your exercise and while you are If you are distracted, you will capture yourself: you do not really have the choice because you have to focus on the physical body.  If you only want to sleep …
Three o'clock in the morning and still awake? There are many reasons why you are struggling with insomnia, but one thing is certain: meditation can help. Studies have shown that mindfulness meditation can help you evoke the relaxation response that you need to finally sleep like a baby.
You should try the following: The Sleep Stories in the App "Quiet". Like the fairy tales your grandmother put you to sleep in I can help you fall asleep just as you were as a child.
If you want to devote some time to self-care …
Because of the name alone, you may think that self-care plays a role inherently selfish, but stress, depression, and anxiety are not just personal in nature, but Reflections of the culture in which we live. If we take some time to care for ourselves and to reflect on the state of the world around us, we can part with these cultural messages and maintain contentment.
You should try: The Awaken Meditation App. Awaken works to connect the dots between our inner state and the outside world. To deconstruct patriarchy, racism, and other oppressive systems, you need to examine how we have internalized his messages about who we are.
If your job is currently crushing your soul …
Is it Friday already? Is it already payday? How did this deadline come to you? Even if you are lucky enough to really love your job, focus and motivation are not always easy to find. (So.vieles.Geschehen.des.in.des.internationalen!). Guess what can really help? Meditation .
You should try: Headspace at Work. This headspace app program helps organizations create a "happier, healthier work environment" through meditation. If your boss is not interested in making this a thing, you can also benefit from Headspace's meditations on focusing.
If you think you have no time to meditate …
I understand it. I never seem to have the time to wipe the floors of my apartment, but I always seem to find the time to see every superhero show on CW. We find the time for the things we like and consider important. How do you know if you like meditation, if you think that you are always too busy to try it out? Start small.
You should try: The "16 second" technique by meditation guide David Ji. "Start with a long, slow, deep breath through your nose, watch your breath slowly move into you, and follow it deep into your stomach, then hold your breath and show it sitting in your stomach," says Ji. "Release your breath and watch as it moves through you and out of your nostrils, as you exhale, watch your breath as you continue to release it, watching it all the time as it spreads itself into the air In Hold. Out Hold. "
Each component takes about four seconds, so the entire experience lasts only 16 seconds. You can count on the way or just indulge in the process and see where it leads you. 16 seconds are enough to practice presence. And you can gently increase your exercise to about a minute by doing it for four or five minutes.
"Practice all day while stuck in traffic, standing in a row, sitting in a bathroom, attending a meeting, or even taking a shower," says Ji. "It's based on the ancient technique of mindful breathing that the Buddha made popular 2,600 years ago, and this proven process will instantly fill all the conversations in your head with a tiny bit of silence – the vortex around you slows down, creating a welcoming aura of calm and when all your interactions are slower, you get information clearer, process it more objectively and speak with more composure and purpose. "
I'll think about it
Danai writer and editor during the day, an almost vegan baker at night and a cat man around the clock. Born in Athens, Greece, Danai commuted to New York City for five years before deciding to move to Scandinavia and learn how to look for berries and find a better balance between work and family life. Follow her on Instagram @accidentalscandinavian or in real life in a Swedish forest.