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How to Be a Tiny Bit Better at Meditating, Even If You Hate Sitting Still

https://www.thecut.com/article/how-to-meditate-if-you-hate-sitting-still.html

thecut.com

How to Be a Tiny Bit Better at Meditating, Even If You Hate Sitting Still
We tend to think of meditation as an exercise in stillness. You climb atop a quiet mountain, cross your legs, breathe in, breathe out. Stay. But what if, hypothetically speaking, you're terrible at sitting still? Mindfulness meditation has become somewhat of a productivity trend, which makes it easy to forget what it's about at its core.

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Meditative movement

Meditative movement

Mindfulness is simply a state, a moment-to-moment awareness of one’s experience. But meditation is just the tool you use to reach that state.

If you are unable to sit still, consider the meditative movement, a practice where instead of just going through the mechanical motions, you focus on the movement itself.

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Therapeutic effects of meditative movement

“Recent advances in affective neuroscience, or the neuroscience of emotion, make it clear that movement, sensation, feeling, imagery, and thought form a dynamic whole, and that health and well-being are best supported by addressing all of these aspects,” -- Peter Payne 

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The health benefits of tai chi - Harvard Health

The health benefits of tai chi - Harvard Health

https://www.health.harvard.edu/staying-healthy/the-health-benefits-of-tai-chi

health.harvard.edu

Tai chi is often described as "meditation in motion," but it might well be called " medication in motion." There is growing evidence that this mind-body practice, which originated in China as a martial art, has value in treating or preventing many health problems. And you can get started even if you aren't in top shape or the best of health.

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The Benefits Of Tai Chi

  • Improved lower and upper-body strength. Practiced regularly, it’s comparable to resistance training and brisk walking.
  • Boosts flexibility and strength of upper and lower-...

Getting Started With Tai Chi

  • Find a tai chi branch that matches your needs. 
  • Check with your doctor before starting if you have a physical limitations or take medications that affect your balance.
  • Watch and take a class. 
  • If you'd rather learn at home, you can get tai chi books or videos.
  • Talk to the instructor. Experienced teachers who accommodate individual peculiarities are ideal.
  • Dress comfortably with nonrestrictive loose-fitting clothes.
  • You can practice barefoot or in lightweight and flexible shoes.
  • Most tai chi programs last at least 12 weeks, with instruction once or twice a week and practice at home. By then, you should know if you enjoy tai chi.
Meditation 101: Techniques, Benefits, and a Beginner's How-to

Meditation 101: Techniques, Benefits, and a Beginner's How-to

https://www.gaiam.com/blogs/discover/meditation-101-techniques-benefits-and-a-beginner-s-how-to

gaiam.com

by: Inner IDEA Meditation is an approach to training the mind, similar to the way that fitness is an approach to training the body. But many meditation techniques exist - so how do you learn how to meditate? "In Buddhist tradition, the word 'meditation' is equivalent to a word like 'sports' in the U.S.

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Meditation

Meditation is an approach to training the mind, similar to the way that fitness is an approach to training the body.

Concentration meditation

Concentration meditation involves focusing on a single point. 

In this form of meditation, you simply refocus your awareness on the chosen object of attention each time you notice your mind wandering. Through this process, your ability to concentrate improves.

Mindfulness meditation

Mindfulness meditation encourages the practitioner to observe wandering thoughts as they drift through the mind. 

Through mindfulness meditation, you can see how your thoughts and feelings tend to move in particular patterns.

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The Profound Power of Breathing

The Profound Power of Breathing

https://elemental.medium.com/the-profound-power-of-breathing-feeb8628512d

elemental.medium.com

T ake a few normal breaths. Feel your chest rise and fall? If so, you're doing it wrong, according to breathing therapists and scientists. Make a quick fix there, and maybe introduce a few breathing exercises to your day, and you'll be able to reduce stress, improve your focus, and even lower your blood pressure, among other health benefits.

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Breathing exercises

Breathing is at the core of ancient (and currently trendy) mindfulness practices, from yoga and tai chi to meditation.

However, studies suggest that breathing exercises alone, derived from...

Deep, controlled breathing

It involves filling the lungs to the max and goes by various names like belly or diaphragmatic breathing.

It has been linked to improved cognitive performance, lower stress levels, and lower blood pressure.

Breathing and yoga

Belief in the benefits of controlled breathing goes back centuries.

Central to ancient Hindu philosophy was prana, described as vital “airs” or “energies” flowing through the body. Stemming from that belief, yoga was built on pranayama or breath retention. 

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