Another way is to relate it to another activity — an anchor habit — that you already do as part of your existing daily routine. For example, “I will meditate for five minutes as soon as I’ve finished brushing my teeth.” Research shows that utilizing anchor habits can be very effecti...
** 本文为冥想初学者提供了详细的指南,涵盖了从冥想场所选择、身体姿势、心灵专注技巧到冥想时长建议,并强调通过每日练习来获得冥想的益处。 --- **引言** 这篇文章为冥想初学者提供了全面的指导,讲解了如何正确地进行冥想。内容包括适合的冥想环境、正确的身体姿势、如何集中注意力、建议的冥想时长,以及通过日常...
If you’re a beginner, see if you can meditate for five minutes. That’s a perfect duration to start with. Practice five minutes each day for a week – if you feel the need to get used to meditation. Otherwise, you can increase the duration of your meditation by a couple of minutes ...
B. Choose activities that meet your interests, and that will make you excited or happy. C. If you feel blue, take a five-minute break to breathe deeply or take a walk outdoors. D. So it's best to take a few minutes to clear out your desk before leaving for a holiday. E. Here,...
Some folks meditate for five minutes, others for 20 minutes, and some for an hour or more. Personally, meditating for 20 to 30 minutes works best for me. And in fact, during the course of a 2011 study conducted by the University of Massachusetts Center for Mindfulness, beginners spent an...
You just meditated for a full 10 minutes. Recognize how you feel—is it different from when you first sat down to meditate? Remind yourself of this feeling the next time you feel stressed or worried, and know that with just 10 minutes of meditation, you might feel a little bit better. ...
C. If you feel blue, take a five-minute break to breathe deeply or take a walk outdoors. D. So it's best to take a few minutes to clear off your desk before leaving for a hollday. E. After any blg event - a vacation, a festival or a competition - there can be holiday blues...
One of the most common questions that comes up for people learning to meditate is about dose. In other words,How much should I meditate? In the evidence-basedMindfulness-BasedStressReduction (MBSR) program, participants are encouraged to meditate for about 45 minutes a day. That can be hard ...
Follow your breath for two minutes. Take a deep inhale, expanding your belly, and then exhale slowly, elongating the out-breath as your belly contracts. 跟着自己的呼吸进行两分钟。深吸气,扩张腹部,然后慢慢吐气,当腹部收缩时尽可能拉长吐气的时间。 Welcome back. What happened? How long was it befo...
Don't let the idea of sitting still and emptying your mind intimidate you. Use our resources on meditation for beginners to get started.