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What is Meditation?
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Meditation is as essential for well-being
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How to Meditate:
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Step by Step Guide
02:47
How To Be Simply In The Body: 10-minute guided meditation
09:39
How Does Meditation Work?
In this lesson, you’ll discover how meditation reshapes the brain and supports overall well-being. Meditation increases gray matter in areas responsible for memory, learning, and emotional regulation, boosting cognitive skills and resilience. It strengthens areas tied to present-moment awareness and empathy, while reducing stress responses in the amygdala. Meditation also enhances physical health by improving sleep, reducing inflammation, and supporting immunity, offering a balanced approach to mental and physical wellness.
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How meditation impacts the brain and body
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Benefits of Meditation
Meditation’s ability to affect changes in the brain is exciting, but so too is how meditation improves our daily lives. The benefits of a steady meditation practice include the following.
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Powerful benefits of meditation
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Forms of Meditation
Much of the latest research focuses on the benefits of mindfulness meditation, including breath awareness and more heart-based compassion practices. But there are many beneficial styles of meditation. We can work with the mind in many different ways. Each meditation technique offers us the ability to lead more calm, stable, and happy lives.
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Different type of meditations
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How To Make Meditation Easy?
In this lesson, we’ll learn how to manage expectations in meditation, recognize common mistakes, and explore helpful practices to make meditation more accessible, enjoyable, and compassionate.
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Meditation Do’s and Don’ts
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Guided Insight Mindfulness Meditation
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How to Make Meditation a Habit
To make meditation a habit, start with small, manageable sessions (like 5–10 minutes) and aim to meditate at the same time each day to build routine. Create a dedicated, comfortable space, and track your progress to stay motivated. Celebrate each session without judgment, recognizing that consistency is more important than perfection.
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Ten tips to help make meditation a lasting habit
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Is Meditation Safe?
Meditation is generally considered safe for most people and can provide numerous mental and physical health benefits. However, it's important to approach it mindfully. Anytime you’re meditating, with or without a guide, try to balance two types of attention. Place part of your attention on your intention, such as watching the breath. Use another part of your attention to tend to your meditation experience. If you notice resistance, reactivity, discomfort, or unease, address it in the most compassionate, caring way you can.Sometimes, this means staying with the experience and continuing to observe with a loving, caring kindness. Other times, this means gently navigating away from the discomfort or even taking a break from the practice entirely. You always have agency over your own practice.Meditation can help support mental and physical health, but it may not be a sufficient, stand-alone solution. If you’re using meditation as treatment for any physical, mental or emotional challenge, discuss your practice with a trauma-informed specialist, a trained medical professional or trusted counselor.
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Meditation is generally considered safe
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Meditation Basics 101

    Transcript

    Hello! Today, I’ll share ten tips to help you turn meditation into a lasting habit. Stay tuned, and let’s dive in!

    In my opinion, the first tip is one of the most important on the list.

    Start Small.
    Keep your meditation sessions comfortable and enjoyable. This may mean sitting for just 5 minutes at a time. When you feel ready to increase the duration of your practice, try increasing the frequency first.

    Choose a Place.
    Setting up an intentional meditation space can help encourage us to practice. There’s no need for a fancy cushion or altar, but do find a safe, small space where you can sit undisturbed, relatively free from distractions.

    Schedule a Time.
    Many people find meditating first thing in the morning is helpful. The energy of the day is still calm, and the mind hasn’t yet busied itself with activity. Regardless, find the time that works best for you, then schedule it on your daily calendar, just as you would with any other important appointment.

    Use a Guided Meditation:
    If you’re unsure where to begin or how to get started, use a guided meditation. Guided meditation practice can be helpful for habit forming. As you get more comfortable with meditation, try alternating between guided and self-guided practice. Then, let go of the guide all together.

    Practice Self-Compassion
    At every step in your meditation journey, practice patience and self-compassion. Remember, meditation isn’t about maintaining perfect, undisturbed awareness. It’s about becoming more mindful of when we’re distracted and practicing the return to intention.

    Attach Meditation to an Existing Habit:
    Pairing meditation with a daily routine, like your morning coffee or post-workout cooldown, can make it feel like a natural part of your day. This strategy helps your brain connect meditation with established habits, making it easier to remember and stick with it.

    For example, try sitting quietly with your coffee each morning, savoring the warmth and aroma as you ease into a mindful state.

    Set Reminders:
    Use alarms or phone notifications to keep meditation on your radar, especially when building your practice. Choose a time that works best for your routine and set a gentle reminder to prompt you. Over time, this can help train your mind to expect and even look forward to the quiet moments.

    Track Your Progress:
    Keep a journal or use a meditation app to log each session. Tracking helps you visualize your journey, recognize patterns, and celebrate milestones, which can keep you motivated to stay consistent. Recording how you feel before and after each session can also reveal how meditation impacts your mood over time, making the practice more rewarding and meaningful.

    Celebrate Small Wins:
    Acknowledge every moment you make time for meditation, even if it’s just a few minutes. Recognizing these small steps as progress reinforces the habit, boosts motivation, and builds a positive association with your practice. Remember, each session is a step forward, helping you establish meditation as part of your daily routine.

    Find a Meditation Partner:
    Partnering with someone for meditation, whether in person or virtually, can enhance your motivation and commitment. Sharing the experience allows for accountability, support, and encouragement, making it easier to establish and maintain a regular practice together.

    You find our guided meditation videos on YouTube / @InsightTerapi

     

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