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Thats certainly one method, but thismindfulness practiceisnt a one-size-fits-all experience.
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Its adaptable and shouldnt feel like a huge commitment you have to take on, Winston says.
What is meditation, exactly, and does it have legit benefits?
With that in mind, the questions of what meditation is and how to meditate arent straightforward ones.
Just like there are many types of sports, there are also many types of meditation, Winston says.
I define it as any practice that cultivates inward investigation, she adds.
(Theres also some promising research to suggest that mindfulness meditation mayimprove sleep quality.)
Science aside, it doesnt hurt to also consider the anecdotal evidence.
People report more connection,gratitude, and appreciation of life when they practice mindfulness, Winston says.
It can also help youmanage difficult emotionsand cultivate positive ones, like kindness, she adds.
you’re able to sit in a chair.
you’re able to sit on the couch.
you’re able to lie down, Winston says.
You probably dont give much thought to how you inhale and exhale as youre going about your day.
Maybe you feel your chest rising up and down, or the air moving through your nose.
Try doing that for even just five minutes a day.
The goal of meditation isnt a completely blank mind.
But you dont have to keep absolute focus, either.
The key, instead, is simplynoticing.
[Meditation] allows us to take a step back and become the observer, Mattingly says.
This practice teaches us to check in with ourselves without judging our experience, Mattingly says.
Its easy to carve out a few moments of calm when you have nothing better to do.
But to make it reap the benefits we mentioned above, youve got to stay consistent.
For one, push notifications will remind you to pause and do your thing.
Meditation isnt a prescription, Winston says.
Instead of expecting a miraculous transformation, Winston recommends paying attention to any small wins.
Are you a smidge calmer?
A little bitkinder to yourselfand others?
Sleeping any better than before?
Are you at least enjoying these pockets of solitude anddeep breathing?
As long as you feel good, that in itself is a pretty damn good reason to keep going.
