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5 Practical Things Meditation Can Teach You | A Life of Productivity
Meditation makes you kinder
... because it helps you be effective with your time and attention, so you have more room to be there for others.
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Meditation improves your life
Meditation won't change what happens to you. But it will teach you how to approach your experiences differently:
- You experience more joy and less suffering.
- You’re able to feel peace regardless of your external circumstances.
- Negative emotions won't cloud your life.
Meditation gives you clarity
It helps you clear your mind and focus on what is really important, especially during challenging and stressful times.
Meditation makes you kinder
... because it helps you be effective with your time and attention, so you have more room to be there for others.
Meditation keeps you focused
Our mind wanders for 47% of the day. That means we spend on average 7.5 hours unfocused.
Meditation helps you improve those numbers a bit, by learning to focus all your attention on just one thing at a time.
Meditation makes you less dependent
... on your most addictive devices.
Disabling notifications, and setting screen time limits all help. But these solutions are external. Meditation helps you notice the impulses that lead to obsessively use technology.
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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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Reducing Stress
Many styles of meditation can help reduce stress.
- In an eight-week study, a meditation style called "mindfulness meditation" reduced the inflammation response caused by stres...
Controlling Anxiety
Less stress leads to less anxiety.
Regular meditation helps reduce anxiety and anxiety-related mental health issues like social anxiety, phobias and obsessive-compulsive behaviors.
Promoting Emotional Health
Some types of meditation can improve depression and help you maintain these benefits.
- Two studies of mindfulness meditation found decreased depression in over 4,600 adults.
- One study found that participants experienced a long-term decrease in depression.
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Your approach to meditation
There is not a right or wrong way when seeking a meditation style. Do remember that influences have an impact on you that will affect your approach to meditation.
Types of meditation
There are many different meditation styles to suit your personal approach to meditation. Beginners usually choose to start with guided meditation and then experiment with other different approaches.
Length of meditation time
The length of meditation will impact on how successful it will be.
- One study reported 5 hours' worth of meditation over a two-week period was enough for smokers to reduce their intake.
- Another study noted that regular 30 minutes meditation sessions can increase the density of brain matter in areas associated with memory, stress and empathy.
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