How to make the most of your meditation app

Diana Winston, Director of Mindfulness Education Mindfulness Research Center (MARC) at UCLA, Noticed that there is a lot of research on mindfulness, which is why many applications are based on mindfulness.This includes Headspace and calm-These are some of the most famous-even UCLA, Guided by Winston and the MARC team.

How to choose and use your meditation app

Whether your goal is to reduce anxiety, become more focused in your daily life, or practice daily meditation, The study found, Online meditation can work; you just need to know what you should use.

Focus on one meditation technique at a time

If there is no meditation technique that can govern them, how do you know which one is right for you? This is where applications are very useful because they provide an opportunity to try out many different technologies in one easily accessible place. However, according to Zeidan, you don’t want an application that lets you do too much and too fast. (For example, you should not have three different types of meditation within 15 minutes.)

Zeidan said: “One way to judge the effectiveness of applications is how many technologies they introduce to you in a given-small amount-time.” “You don’t want that; you really want to master one thing, and then continue. Moving forward. We tend to try many things, but I think focusing on breathing and body is indeed the most important way to start.”

Once again, mindfulness meditation is becoming more and more popular, and it can be achieved through a variety of exercises-such as breathing exercises, body scanning meditation, walking meditation, etc.-but finding the best method for you may require trial and error. “Which application you choose depends on your goals,” Winston added. “Are you looking for mindfulness or other types of exercises? If you want to learn mindfulness, there are many apps out there that can be overwhelming; people tend to use the most well-known apps, such as Headspace, which are good Apps. The problem is to find something that resonates with you.”

Find an app that resonates with you

If you are not connected to your meditation app, it is almost impossible to connect with yourself at this moment. Winston said simple things, such as finding that the instructor’s voice is annoying, is enough to be a reason to try a new lecturer on the app, or, if this is not an available option, get a new app altogether.

“Trust your own instincts, listen and really observe how you respond instinctively to people [or instructor],” Valdes added. “If you don’t feel connected, it may be difficult to concentrate. “Finally, they said, if you feel that you are not suitable for a particular application, course, or the atmosphere of a lecturer, please don’t hesitate to move on. You will not be bothered by any application or method. If you are concerned about this person or technology The vibration provided to you is not interested, there are many things there.”

It is important to remember that certain meditation techniques, such as Vipsanna-a Buddhist practice focused on oneself-are rooted in ancient practices, a fact that is often lost in the colonization of healthy spaces. Because of this, Valdes advises those who are interested in starting meditation practice to find mentors who use it as their native or cultural practice.In the application form, options include Ume Village, A monastic community led by a visionary Buddhist monk Thich Nhat Hanh, and liberation, A meditation application designed for the black community, featuring BIOC lecturers.

Looking for apps with educational components

If you want to become an experienced meditator, then you need to look for an app that contains educational components that guide meditation and practice-for example, popular apps stand up Include lessons and conversations about meditation theory-until you find out what can help you achieve the goal of training your mind to exist.

Winston pointed out that many apps will provide one-week courses, for example, as an introduction to the basics of meditation. Most educators recommend learning meditation in a one-to-one manner, because many experienced meditators often receive personalized guidance and even participate in meditations in person. If you have problems during practice, finding an application that can access professionals is a feature to look for. Ten percent happy Is such an application, supply Subscribers visit a personal meditation coach. “Some things that have appeared [during meditation] It may be personal to that person and aware of other things that can be awakened, such as trauma and side effects, such as seeing spots and feeling floating,” Zeidan said. “Clarity can help you keep your thoughts away Wandering on what it is. “

practice

in other words? Actually use the application. Although no expert can tell you how much or how long to meditate, Winston encourages you to meditate as much as possible. Of course, daily practice is preferable, but it has nothing to do with how much time you spend every day, but with overall consistency. Actually, research shows Long-term meditation practice does have a measurable effect on the brain.

“To become an experienced meditator, you have to keep practicing,” Zeidan said. “I actually asked the Dalai Lama [when showing] My research is, “How much training does it take to truly become a good meditator?” He said:’Life. ‘”

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