Find a Focal Point
Allow the mind to rest on a single object.
Return to Focus
Mindfulness doesnt require ongoing concentration.
Deep, slow, and gentle breaths open us up to positive change.
Practice Non-Judgement Acceptance
The key when you meditate is to rid yourself of expectations.
There are no expectations to be calm or joyful or focused.
When meditating, give yourself permission to be human.
By assuming the light and gentle quality of a calm breath, life can become easier.
There is no good or bad meditation; there is only meditation.
The more you practice, the more you improve.
But be aware that over-practicing canlead to burnout.
Build a Sustainable Practice
Meditation can be practiced anytime, anywhere, but everyones practice looks different.
If youre starting a meditation practice or looking to improve your current practice, these suggestions may help.
Listen Deliberately
Meditation is present-moment awareness, so we can simply focus on the sounds around us.
Wait until things are quiet and you know you’ll be left alone for a while.
Focus on Your Breath
The key to meditation, and lowering stress levels, is the breath.
Avoid Over-Meditating
Meditation is beneficial, but doing too much of anything can be problematic.
There are dozens of free meditation videos or recordings online.
you could also download an app such as Headspace, Calm, or Sattva.
These can be helpful when starting out, says Dr. Greene, but youll benefit more from meditating alone.
Stress can actually help us become stronger, more resilient, and healthier.
We just need to incorporate recovery time.
Think about stressing our muscles in the gym, Dr. Ben-Shahar says.
Doing so makes them stronger.
But when there is no recovery, we get injured.
Recovery is necessary for gaining benefits, he explains, and meditation provides the recovery we need.
Be mindful of how youre feeling this winter.
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Melrose S.Seasonal affective disorder: An overview of assessment and treatment approaches.Depress Res Treat.
