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Diana Winston, director of mindfulness education UCLA’s Mindful Awareness Research Center (MARC), warns that there is a lot of research being done, which is why many applications are based on attention. This includes Head space and Calm“How well-known they are,” and their peers UCLA Mindful, Led by Winston and the MARC team.
How to choose and use your meditation app
Your goal is to reduce anxiety, have more enthusiasm in your daily life, or develop daily meditation practice, research has found that online meditation can work; you need to know what you should be working on.
Focus On A Meditation Technique
If there is no meditation technique to regulate them all, how do you know which one will work for you? This is where applications can be very helpful, as they allow you to try many different techniques, all of which are easily accessible in one place. According to Zeidan, though, you don’t want an app that makes you too much, too fast. (For example, you should not do three different types of meditations in 15 minutes.)
“One way to judge the effectiveness of an application is how many techniques are presented to you in a given amount of time (in small quantities),” says Zeidan. “You don’t want that; you want to master one thing and move on. We tend to want to try a lot of things, but I think focusing on breathing and body are the most critical methods to start with. ”
Again, mindfulness meditation is increasingly resonant and can be achieved through a variety of practices (such as breathing, body sweeping meditation, foot meditation, etc.), but to find the one that works best for you, some mistakes and mistakes are needed. “Which app you choose depends on your goals,” Winston adds. “Is it the attention you’re looking for or some other kind of practice? If you want to learn attention, there are a lot of apps and it can be overwhelming; what people usually do is go to the most popular ones, like Headspace, because they’re good apps. .
Find an app that resonates with you
If you do not have a connection to your meditation app, it will be impossible to connect with yourself at this time. Winston says it’s as easy as having an annoying teacher’s voice to test a new app teacher or, if that’s not available, get a new app.
“Trust your intuition, listen and really see how the person reacts instinctively [or instructor]Valdes adds. “If you don’t feel connected, it’s hard to pay attention.” If you are not attracted to the vibrations that people or techniques offer you, there are a lot of things out there. “
It is important to keep in mind that certain meditation techniques, such as Vipsanna — a self-centered Buddhism practice — are rooted in ancient practices, and this is a fact that is often lost in the colonization of the welfare space. Therefore, Valdes suggests that people interested in starting a meditation practice should look for teachers who have their own indigenous or cultural practice. In the application form, there are options Aran Village, Created by the monastery community led by Buddhist visionary Thich Nhat Hanh, and Release, A meditation app designed for the Black community with BIPOC monitors.
Search for applications with the Education component
If you want to become an experienced meditator, you want to look for an application with a guided meditation and exercise education component, such as a popular application. Waking up it includes lessons and conversations about the theory of meditation until you find one that helps you achieve the goal of training yourself to be present.
Winston noted that many applications will offer courses in full-week increments, such as as an introduction to the basics of meditation. Most educators recommend studying meditation individually because many experienced meditators receive individualized instruction or go so far as to attend attended retreats. Finding an app that matches your professional acquisition If you have any questions during your practice, this is a feature to look for. Ten percent happier it’s an app like that, offer subscribers have access to a personal meditation coach. “Some things that come up [during meditation] it can be personal to yourself and there is an awareness of other things that can wake you up, such as trauma and side effects, such as seeing places and feeling like you’re floating, ”says Zeidan.
Practice
In other words? Really use the app. While magic numbers will tell you how long and how long experts need to meditate, Winston encourages you to do it whenever you can. Of course, daily practice is preferred, but it’s about how much time you spend in the day and the overall consistency. In fact research suggests long-term meditation practices have measurable effects on the brain.
“You have to keep practicing to be an experienced meditator,” says Zeidan. “I actually asked the Dalai Lama [when showing] in my research, “How much training does it really take to be a good meditator?” And he said, ‘All my life.’ “
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