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We’re admittedly biased, but the primary goal at Mindfulness.usando is to help people develop a daily practice of meditation. The most common feedback we receive for our app is how useful it is for beginners to start and sustain a meditation practice.

Learn how the technique of mental noting unwinds anxiety, reduces our reactivity and anchors us in our calm center.

This idea is further supported by the fact that other stress-reducing therapies also seem to impact physical health, as well.

“The type of meditation matters,” explain postdoctoral researcher Bethany Kok and professor Tania Singer. “Each practice appears to create a distinct mental environment, the long-term consequences of which are only beginning to be explored.” How much meditation is enough? That also depends. This isn’t the answer most people want to hear. Many of us are looking for a medically prescriptive response (e.g., three times a week for 45-60 minutes), but the best guide might be this old Zen saying: “You should sit in meditation for twenty minutes every day—unless you’re too busy. Then you should sit for an hour.” To date, empirical research has yet to arrive at a consensus about how much is “enough.

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To get the most benefit, meditating every day is best. Making it a daily habit also means that you don’t have to try to remember to fit it in. But any amount of meditation is better than no meditation at all!

The authors speculate that bringing mindful awareness to uncomfortable experiences helped people to approach situations that they would previously avoid, which fostered self-confidence and assertiveness.

That said, some types of meditation, including guided meditation and yoga nidra, are often done lying down. You’re less likely to drift into sleep when following someone’s voice.

Not bad for a few minutes of sitting in silence, right? And it just gets better from here. Read on to learn more about meditation and how to start meditating yourself.

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You want your breathing to be relaxed, not forced in any way. It may help to take a few deep, clearing breaths before you start, and then allow your breathing to settle into a conterraneo rhythm.

It’s often said that meditation may be simple, but it isn’t easy. And this makes sense. It’s not part of our normal routine to sit quietly, without any distraction, and just… breathe.

Want to give it a try? With our eyes closed, bring our focus to the top of our heads. Slowly, begin to scan down. Spend about 20 seconds noticing how each body part feels, then move sound bath on to the next.

The benefits of meditation go beyond feeling more calm. Meditation has been found to support our health and also to improve our overall outlook. Maybe more importantly, meditation is a way to enter into a kinder, more generous relationship with yourself and others.