Meditation Archives - HAPDAY

The Benefits of Meditation and Why You Should Try It

Hapday — Sun, 18 Sep 2022 16:07:00 +0000

If you're like most people, you're probably always looking for ways to be happier. And while there are a lot of different things you can do to achieve this goal, one of the simplest and most effective is meditation.

But what exactly is meditation, and why should you try it? Keep reading to find out!

Mark Manson on Meditation

Meditation is a practice that dates back thousands of years. In recent years, it has been gaining popularity as a way to reduce stress, anxiety, and depression. A growing body of research supports the efficacy of meditation in promoting mental health.

Meditation is a popular topic these days, with many people touting its benefits for mental and physical health.

One well-known advocate of meditation is author Mark Manson. In his book The Subtle Art of Not Giving a F*ck, Manson argues that meditation can help us to become more content with our lives by teaching us to focus on the present moment and let go of the things that we cannot control.

While some may find Manson's language off-putting, there is no doubt that he is sincere in his belief that meditation can be a powerful tool for positive change. Whether or not you agree with Manson's views, there is no denying that he is an engaging and thought-provoking writer on the subject of meditation.

How to meditate

As we have established earlier, meditation is an age-old practice that has been used to promote physical and mental well-being.

Though there are many different types of meditation, the basic principle is always the same: to focus the mind on a single point of interest and encourage a state of relaxed awareness.

The following steps can help you get started with meditation:

Find a comfortable place to sit or recline.
You may want to use a cushion or blanket to support your back. Close your eyes and take a few deep breaths, letting your body relax.
Focus your attention on your breath. Make note of the sensation of the air moving in and out of your lungs. If your mind begins to wander, simply redirect your attention back to your breath.
Continue focusing on your breath for as long as you like. When you're ready, slowly open your eyes and return to your surroundings.

Meditation: Why you should do it

Meditation enables people to focus their attention and become aware of their thoughts and feelings without judgment. This can lead to a sense of calm and spaciousness.

In addition, meditation helps to develop self-awareness and insight, which can help manage stress and anxiety.

It also helps to increase focus and concentration, and can even improve sleep quality.

Given the many benefits of meditation, it is an effective tool that can be used to promote mental health and well-being.

Meditation is a simple, yet effective way to reduce stress and promote relaxation. It can be done anywhere, at any time, making it a convenient way to de-stress. All you need is a quiet place to sit or lie down, and you can begin to meditate.

Many different techniques can be used, but the basic principle is to focus your attention on your breath and let your thoughts come and go without judgment.

As you practice meditation, you will find that it becomes easier to let go of worry and stress, and simply be in the present moment.

In addition, meditation has been shown to have numerous health benefits, including reducing blood pressure and improving sleep quality. So if you're looking for a way to relax and de-stress, give meditation a try.

Accessible anywhere

There’s no need to go on a long retreat to a mountaintop monastery to enjoy the benefits of meditation.

You can meditate anywhere - even in the middle of a crowded city.

All you need is a comfortable place to sit or lie down, and some time to focus on your breath.

If it helps, you can set a timer for yourself and close and close your eyes.

Once you’ve found a quiet spot, simply let your mind be free and focus on your breath moving in and out of your body.

Don’t worry if thoughts pop into your head; just let them come and go without judgment.

After a few minutes, you should start to feel more relaxed and centered.

So next time you’re feeling stressed out, remember that meditation is always within reach - you don’t need to go anywhere special to find peace of mind.

Controls Anxiety

Meditation is an effective treatment for anxiety.

Studies have found that meditation can help to control anxiety by reducing the body's stress response. When you meditate, your body enters a state of relaxation, which lowers your heart rate and blood pressure. This allows your body to release the tension that is associated with anxiety. In addition, meditation helps to clear your mind and focus on the present moment. This can help to prevent the intrusive thoughts that often trigger anxiety.

By regularly practicing meditation, you can train your mind to stay calm in the face of anxiety-inducing situations.

Enhances self-awareness

Meditation is a centuries-old practice that has been shown to offer a variety of benefits for mental and physical health.

One of the most well-known benefits of meditation is its ability to enhance self-awareness. When we meditate, we focus our attention on the present moment, without judgment or attachment. This allows us to become more aware of our thoughts, feelings, and emotions as they arise. Over time, this can help us to develop a greater understanding of ourselves and how we respond to the world around us. As we become more self-aware, we can also learn to control our thoughts and emotions more positively.

In addition, meditation can help to increase our focus and concentration, and reduce stress and anxiety levels.

All of these factors can contribute to enhanced self-awareness and a greater sense of well-being.

Can decrease blood pressure

Meditation is an effective way to lower blood pressure.

One study found that people who participated in an eight-week meditation program had a significant decrease in both their systolic and diastolic blood pressure.

The effects of meditation on blood pressure are believed to be because it helps to reduce stress and anxiety. When we are stressed, our bodies release hormones that constrict our blood vessels and raise our heart rate. Over time, this can lead to high blood pressure. By reducing stress levels, meditation helps to prevent this from happening.

In addition, meditation has also been shown to help improve sleep quality, which can also have a positive effect on blood pressure levels.

Promotes emotional health

Meditation has been shown to promote emotional health in several ways.

One of the most important is by increasing resilience. When we meditate, we train our minds to become more aware of our thoughts and emotions and to let go of them more easily. This allows us to respond to stressful situations with increased clarity and calmness.

In addition, meditation can help to reduce anxiety and depression by altering the way that we react to negative thoughts and emotions. Studies have shown that regular meditators have higher levels of activity in the part of the brain responsible for regulating emotions. This suggests that meditation may help to retrain the brain to respond to negative experiences more positively.

As a result, meditation can promote emotional well-being by helping us to become more resilient and less reactive to negative thoughts and emotions.

Lengthens attention span

Mindfulness meditation is a form of mindfulness that is widely practiced in the western world. This particular type of meditation can lengthen attention span, according to research done by psychiatrists.

Many people who regularly meditate find that their attention span greatly increases over time. This increase in attention span is likely because mindfulness meditation teaches individuals how to focus on one thing at a time. By training the mind to focus on a single object, such as the breath, individuals learn how to better control their thoughts and direct their attention. As a result, they are better able to focus on tasks and ignore distractions. Over time, this practice can lead to a significant increase in attention span.

May reduce age-related memory loss

Age-related memory loss is a common problem, but it doesn’t have to be an inevitable part of aging.

Meditation is an effective way to reduce age-related memory loss and keep your mind sharp as you age.

One study found that meditation can help improve cognitive function in older adults. The study found that those who practice meditation showed significant improvements in memory, executive function, and processing speed. In addition, meditation has also been shown to increase grey matter.

Reduce stress

It is no secret that meditation is an effective way to reduce stress. For centuries, people have used meditation to focus their minds and calm their bodies.

Numerous studies have confirmed the stress-reducing benefits of meditation, and it helps reduce the risk of heart disease. While the exact mechanism by which meditation reduces stress is not fully understood, it is thought to work by helping the practitioner to focus on the present moment and become more aware of their thoughts and feelings. In addition, meditation has been shown to help improve sleep quality, which can also play a role in reducing stress levels.

Overall, meditation is a safe and effective way to reduce stress and promote overall wellness.

It May help fight addictions

Addiction is a serious problem that can ruin lives and tear families apart. Though it may seem like there’s no way out, meditation can provide a path to recovery. Meditation helps to quiet the mind and bring about a state of inner peace. This can be enormously helpful for those who are struggling with addictive thoughts.

In addition, meditation helps to increase self-awareness and connect individuals with their innermost desires.

With a greater understanding of oneself, it becomes easier to resist the temptation of drugs or alcohol.

Furthermore, meditation enables individuals to develop coping mechanisms for dealing with stressful situations.

As a result, meditation can be an extremely powerful tool in the fight against addiction.

Improves sleep quality

I have always been a light sleeper. As a youngster, I would often lie in bed for hours, restless and unable to fall asleep. My mind would race with thoughts, and I would often worry about the things that had happened during the day or things that might happen in the future. Over the years, I tried a variety of different sleep aids, from milk to camomile tea to white noise machines. But nothing seemed to work.

Then, about a year ago, I started meditating before bed. At first, I was skeptical. After all, how could something as simple as sitting quietly for a few minutes possibly help me sleep better? But I decided to give it a try. And to my surprise, it worked.

After a few weeks of meditating before bed, I found that I was falling asleep more quickly and sleeping more soundly through the night. And now, after months of regular practice, I can say without a doubt that mediation has vastly improved my sleep quality.

If you’re struggling with insomnia or simply want to sleep better, I would encourage you to give mediation a try.

Helps control pain

Meditation is an effective way to control pain.

In a recent study, subjects who meditated for 30 minutes a day for five days reported significantly less pain than those who did not meditate.

The effects of meditation on pain are thought to be due to the fact it helps to raise the levels of endorphins, which are neutral painkillers. Moreover, meditation has been shown to increase levels of serotonin, another substance that helps reduce pain. In addition, mediation helps to promote relaxation and lower stress levels, both of which can help to ease the pain.

Therefore, if you are suffering from chronic pain, you may want to consider trying meditation as a way to help reduce your symptoms.

Conclusion

So, what are you waiting for? Give mediation a try!

You may be surprised at how beneficial it can be. And if you find that you love it, keep on meditating!

The more you do it, the better you’ll feel, and the more benefits you’ll feel and the more benefits you’ll reap.

Leave us a comment below and let us know how your first meditation session went. Are there any other ways that you’ve found to help deal with stress?

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6. Do yoga first

There is a reason why yoga and meditation are mentioned together. Coordinating your inhalation and exhalation with your physical movements has measurable effects on your mental focus.

According to a study conducted in 2018, yoga focused on movement and breathing can reduce stress parameters. In this study, it was seen that especially breath-focused practices were effective in maintaining attention.

Moving can also take away the pressure you feel about “being in the moment” during meditation.

Many people find it difficult to sit with an empty mind. Getting active with activities like tai chi, yoga or walking helps you reap the benefits of meditation without the mental struggle.

7. Practice breathing

One of the most important ways to quiet the mind is to practice controlled breathing. In fact, many meditation practices are mainly based on breathing because of the idea that mental and emotional benefits will follow.

Simply slowing our breathing has proven effects, such as calming our nervous system and reducing our feelings of anxiety. Paying attention to your breathing also ensures that you have a constant focus during meditation and helps you get rid of interfering thoughts.

8. Keep a diary before meditation

If you can’t keep your worrisome thoughts away while meditating, keeping a diary before meditation can come in handy.

For this, just take a notebook and write down all the thoughts that flow in your mind. You don’t need to change or censor your words while doing this. Just write until you feel comfortable.

9. Remember that it is normal for your thoughts to wander around your mind

If your mind is busy and you struggle with it, you can give yourself some indulgence. Being stubborn with yourself is not good for meditation.In fact, it’s perfectly normal for your thoughts to wander.

We are living in a world where our brains and senses are constantly stimulated. Therefore, it is normal for us to have problems in this regard. You shouldn’t be too hard on yourself. You are not the only one experiencing this problem, the whole society is experiencing it.

Also your version of successful meditating may be completely different from a mountain top meditating guru, which is also normal.

We need to normalize what meditation should look like. Meditation is not just sitting in a certain position with your palms facing up and your mind blank. Meditation is to achieve a brief sense of peace and serenity wherever you are during your practice.

As a result, meditation can be a method of relaxation, centering and self-discovery that you can reach even if your mind is traveling at a kilometer per minute.

With a few simple adjustments, you can find the meditation method that works best for you.

The post The Benefits of Meditation and Why You Should Try It appeared first on HAPDAY.

9 tips for those who are preoccupied during meditation

Hapday — Thu, 15 Sep 2022 19:33:05 +0000

Even those who have been meditating for a long time may find it difficult to quiet their minds while meditating. Even when you take time for yourself to be quiet, you are often driven to ask "What am I going to cook for dinner?" in the midst of silence, you might think.

While the idea of quieting your mind and being happy with meditation may seem refreshing, achieving a meditative state can be quite challenging for those of us whose thoughts are overactive.

If you are a person who tends to think too much, you may think that meditation is not for you. However according to experts, even people who are very busy can meditate successfully. Check out 9 tips on how you can achieve this below.

1. Create a schedule

Like all habits in life, practice is important when it comes to calming thoughts.

One of the simplest steps you can take to train your mind to calm down is to dedicate a certain time of day to it.

You can make the most of the mental benefits of meditation if you practice regularly every day. But of course, you don’t have to be too strict about it. So you don’t have to get up at 6 AM every morning to meditate.

Meditation should not have rules. It should be intuitive and should maket he meditator feel good. Therefore, the best time of day to practice is when you can continue your practice regularly.

2. Create a meditative space

It’s not easy to get into a meditative state when laundry is piled up around you or your little one is walking around. The physical environment is very important, especially in the early stages of meditation.

Create a space in your home that you will only us for meditation. This area does not need to be large or designed perfectly.

For example, you can designate a chair to meditate on, light a fragrant candle or sit in front of your favorite painting. Over time you will associate this peaceful spot with clearing your mind.

As your experience increases, you will see that you can get into a meditative state without being in the area you have determined in your home.

Meditation is as much a physical tool as it is a spiritual tool. We need to be able to take it wherever we go.

3. Meditate with other people

Although meditation may seem like a personal act, it is actually more powerful when it is with other people.

Collective energy is a powerful thing. Therefore, meditating with a partner or group will increase your experience.

Having a meditation partner will not only allow you to get rid of the preoccupying thoughts, but will also allow us to have responsibility that we cannot have alone.

4. Meditate virtually

Meditating virtually means incorporating technology into your practice.

It might seem silly to do this. After all, meditating is about disconnecting from the outside of the world. However, using virtual reality glasses, you can choose images such as a peaceful forest or a sunny beach and quiet your mind by removing all the outside distractions.

In addition to virtual reality glasses, you can watch a video by opening a view you like on YouTube. As you open the view and meditate, imagine the beauty on your screen surrounding you.

5. Try guided meditation

It is possible to find guided meditations on platforms such Hapday. Listening to the guiding voice during these meditations gives your brain something to focus on and keeps intrusive thoughts at bay.

Although guided meditation may not completely silence your mind, it is just as effective as silent meditation.

With guided meditations, you can get all benefits of meditation. These benefits include things like stimulating the sympathetic nervous system, calming anxiety, improving mood, lowering blood pressure, lowering heart rate, and reducing the stress response.

Try meditating by turning on a video or audio recording that matches your own personal goals, such as meditation for anxiety, better sleep, or better focus.

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6. Do yoga first

There is a reason why yoga and meditation are mentioned together. Coordinating your inhalation and exhalation with your physical movements has measurable effects on your mental focus.

Moving can also take away the pressure you feel about “being in the moment” during meditation.

Many people find it difficult to sit with an empty mind. Getting active with activities like tai chi, yoga or walking helps you reap the benefits of meditation without the mental struggle.

7. Practice breathing

8. Keep a diary before meditation

If you can’t keep your worrisome thoughts away while meditating, keeping a diary before meditation can come in handy.

For this, just take a notebook and write down all the thoughts that flow in your mind. You don’t need to change or censor your words while doing this. Just write until you feel comfortable.

9. Remember that it is normal for your thoughts to wander around your mind

Also your version of successful meditating may be completely different from a mountain top meditating guru, which is also normal.

As a result, meditation can be a method of relaxation, centering and self-discovery that you can reach even if your mind is traveling at a kilometer per minute.

With a few simple adjustments, you can find the meditation method that works best for you.

The post 9 tips for those who are preoccupied during meditation appeared first on HAPDAY.

Mindfulness: What Is It and Why Is It Important?

Hapday — Mon, 29 Aug 2022 19:40:09 +0000

Our mind tends to get lost in what is happening and dive into our thoughts that wander into the past or future. It might seem inconsequential but mindfulness helps us hold touch with our body and prevent our mental state from the effect of anxious thoughts.

Mindfulness

Mindfulness is the basic ability to perceive the present moment, focus on “here and now” and be present in everything you do, and not overly reactive or overwhelmed by what’s going on around us.

The best way to comprehend what mindfulness is and what impact it can have on your everyday life is to try it for a while. Since, it might be hard to fathom how mindfulness works, here is general information to help you get acquainted with this powerful skill.

The Definition of Mindfulness

Mindfulness is the basic ability to perceive the present moment, focus on “here and now” and be present in everything you do. The best thing about it is that you already possess it and there is no need for you to ideate it.

Mindfulness Practices

While mindfulness is innate, It can stay in sleeping mode – which usually happens – or can develop. There are a plethora of proven ways to evolve mindfulness, for instance:

Static or moving meditations (seated, walking, standing meditation; it is also possible lying down but often leads to sleep);
Short breaks during the day;
Merging meditation practice with yoga and other physical activities.

The Benefits of Mindfulness

The positive effects of mindfulness practices are proven scientifically. In addition to maintaining our mental health, it also helps in these ways:

Gaining insight and awareness through observing our own mind
Reducing anxiety and stress;
Improving memory;
Enhancing performance;
Increasing our attention to our well-being.

Mindfulness meditation make us concentrate on our body sensations and identify any stressing triggers that distract us.

Mindfulness meditation gives us a time in our lives when we can suspend judgment and unleash our natural curiosity about the workings of the mind, approaching our experience with warmth and kindness—to ourselves and others.

8 Facts About Mindfulness:

1. Mindfulness is not obscure or exotic. It’s familiar to us because it’s what we already do, how we already are. It takes many shapes and goes by many names.

2. Mindfulness is not a special added thing we do. We already have the capacity to be present, and it doesn’t require us to change who we are. But we can cultivate these innate qualities with simple practices that are scientifically demonstrated to benefit ourselves, our loved ones, our friends and neighbors, the people we work with, and the institutions and organizations we take part in

3. You don’t need to change. Solutions that ask us to change who we are or become something we’re not have failed us over and over again. Mindfulness recognizes and cultivates the best of who we are as human beings.

4. Mindfulness has the potential to become a transformative social phenomenon. Here’s why:

5. Anyone can do it. Mindfulness practice cultivates universal human qualities and does not require anyone to change their beliefs. Everyone can benefit and it’s easy to learn.

6. It’s a way of living. Mindfulness is more than just a practice. It brings awareness and caring into everything we do—and it cuts down needless stress. Even a little makes our lives better.

7. It’s evidence-based.[ We don’t have to take mindfulness on faith. Both science and experience demonstrate its positive benefits for our health, happiness, work, and relationships.

8. It sparks innovation. As we deal with our world’s increasing complexity and uncertainty, mindfulness can lead us to effective, resilient, low-cost responses to seemingly intransigent problems.

Mindfulness Is Not All in Your Head

When we think about mindfulness and meditating (with a capital M), we can get hung up on thinking about our thoughts: we’re going to do something about what’s happening in our heads. It’s as if these bodies we have are just inconvenient sacks for our brains to lug around.

Having it all remain in your head, though, lacks a feeling of good old gravity.

That approach can make it seem like floating—as though we don’t have to walk. We can just waft.

But meditation begins and ends in the body. It involves taking the time to pay attention to where we are and what’s going on, and that starts with being aware of our body. That very act can be calming, since our body has internal rhythms that help it relax if we give it a chance.

How to Sit for Meditation Practice

Here’s a posture practice that can be used as the beginning stage of a period of meditation practice or simply as something to do for a minute, maybe to stabilize yourself and find a moment of relaxation before going back into the fray. If you have injuries or other physical difficulties, you can modify this to suit your situation.

Take your seat. Whatever you’re sitting on—a chair, a meditation cushion, a park bench—find a spot that gives you a stable, solid seat, not perching or hanging back.

Notice what your legs are doing. If on a cushion on the floor, cross your legs comfortably in front of you. (If you already do some kind of seated yoga posture, go ahead.) If on a chair, it’s good if the bottoms of your feet are touching the floor.

Straighten — but don’t stiffen — your upper body. The spine has natural curvature. Let it be there. Your head and shoulders can comfortably rest on top of your vertebrae.

Situate your upper arms parallel to your upper body. Then let your hands drop onto the tops of your legs. With your upper arms at your sides, your hands will land in the right spot. Too far forward will make you hunch. Too far back will make you stiff. You’re tuning the strings of your body—not too tight and not too loose.

Drop your chin a little and let your gaze fall gently downward. You may let your eyelids lower. If you feel the need, you may lower them completely, but it’s not necessary to close your eyes when meditating. You can simply let what appears before your eyes be there without focusing on it.

Be there for a few moments. Relax. Now get up and go about your day. And if the next thing on the agenda is doing some mindfulness practice by paying attention to your breath or the sensations in your body, you’ve started off on the right foot—and hands and arms and everything else.

Begin again. When your posture is established, feel your breath—or some say “follow” it—as it goes out and as it goes in. (Some versions of the practice put more emphasis on the outbreath, and for the inbreath you simply leave a spacious pause.) Inevitably, your attention will leave the breath and wander to other places. When you get around to noticing this—in a few seconds, a minute, five minutes—return your attention to the breath. Don’t bother judging yourself or obsessing over the content of the thoughts. Come back. You go away, you come back.

That’s it. That’s the practice. It’s often been said that it’s very simple, but it’s not necessarily easy. The work is to just keep doing it. Results will accrue.

Meditate with Hapday your Welbeing Assistant

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The post Mindfulness: What Is It and Why Is It Important? appeared first on HAPDAY.

Meditation Archives - HAPDAY

The Benefits of Meditation and Why You Should Try It

Mark Manson on Meditation​

How to meditate

Meditation: Why you should do it

Accessible anywhere

Controls Anxiety

Enhances self-awareness

Can decrease blood pressure

Promotes emotional health

Lengthens attention span

May reduce age-related memory loss

Reduce stress

It May help fight addictions

Improves sleep quality

Helps control pain

Conclusion

Meditate with Hapday your Welbeing Assistant

6. Do yoga first

7. Practice breathing

8. Keep a diary before meditation

9. Remember that it is normal for your thoughts to wander around your mind

9 tips for those who are preoccupied during meditation

1. Create a schedule

2. Create a meditative space

3. Meditate with other people

4. Meditate virtually

5. Try guided meditation

Meditate with Hapday your Welbeing Assistant

6. Do yoga first

7. Practice breathing

8. Keep a diary before meditation

9. Remember that it is normal for your thoughts to wander around your mind

Mindfulness: What Is It and Why Is It Important?

Mindfulness

The Definition of Mindfulness

Mindfulness Practices

The Benefits of Mindfulness

8 Facts About Mindfulness:

Mindfulness Is Not All in Your Head

How to Sit for Meditation Practice

Meditate with Hapday your Welbeing Assistant

Mark Manson on Meditation