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Meditation Techniques For People Who Hate Meditation
Meditation fosters mindfulness
“[Meditation] is not about clearing the mind; it’s about focusing on one thing. When the mind wanders, the meditation isn’t a failure. Our brain is like a wayward puppy, out of control. Catching it and putting it back to the object of focus is the mediation.” -- Brooks, director of the Austin Psychology and Assessment Center
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Incorporate meditation in your life
- Walking meditation. “We weren’t meant to sit in cubicles all day and when we disconnect from nature, we suffer a lot of stress.”
- Red light meditation. While stopped at a red light, turn off your radio and focus on deep breaths.
- Running/cycling meditation. If you run or bike, leave your headphones at home and focus on the experience.
- Eating/drinking meditation. As you eat or drink, focus on the various flavors, textures, and sensations of the particular food or drink.
- Waiting meditation. While in line, observe your breath or surroundings.
- Task-related meditation. For example, washing your hands, folding laundry, taking a shower, washing dishes, or brushing your teeth can serve as mini-meditations if you focus on the experience and stop your mind from wandering.
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Meditation
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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Sit for just two minutes
Start with just two minutes a day for a week. If that goes well, increase by another two minutes and do that for a week. If all goes well, by increasing just a little at a time, you’ll be me...
Don’t get caught up in the how
Start just by sitting on a chair, or on your couch. Or on your bed. If you’re comfortable on the ground, sit cross-legged. It’s just for two minutes at first anyway, so just sit. Later you can worry about optimizing it.
Count your breaths
Place the attention on your breath as it comes in, and follow it through your nose all the way down to your lungs. Try counting “one” as you take in the first breath, then “two” as you breathe out. Repeat this to the count of 10, then start again at one.
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Mindfulness meditation
It is based on Buddhist traditions and it's described as "the non-judgmental awareness of experiences in the present moment."
Sit in a quiet place with your eyes closed, focusing on yo...
How meditation works
- Attention regulation. Focused attention for an extended period of time.
- Body awareness. Paying attention to surroundings, thoughts and bodily sensations.
- Emotion regulation. Learning to observe your thoughts and accept them without reactive judgment while refraining from the habitual response.
- Change in perspective on the self.