Diana Winston, Director of Mindfulness Education UCLA Mindful Awareness Research Center (MARC), Noting that there is a lot of research on mindfulness, which is why many apps are mindfulness-based. It includes Headspace And Calm down– Some of those most well-known – even UCLA Mindful, Managed by Winston and the MARC team.
How to choose and use your meditation app
Your goal is to reduce anxiety, to be more mindful in your daily life, or to develop daily meditation practice, Studies have shown that Online meditation can work; You need to know what to do with it.
Focus on one meditation technique at a time
If you don’t have a single meditation technique to rule them all out, how do you know which one will work for you? This is where apps can be extremely helpful, as they provide the opportunity to apply different strategies together, in easily accessible places. According to Zaidan, however, you don’t want an app that you’re doing too much, too fast. (For example, you shouldn’t do three different meditations every 15 minutes.)
“One way to judge the effectiveness of an app is to see how many strategies they present to you – in small amounts,” says Zaidan. “You don’t want it; You really want to master one thing and then move on. We have a tendency to try many things, but I think focusing on breathing and the body is actually the most important method.
Again, mindfulness meditation is growing in popularity and can be achieved through multiple exercises – such as shortness of breath, body scan meditation, walking meditation and more – but it may take some trial and error to find out which one works best for you. Winston added, “Which app you choose depends a bit on your goals.” “Is this the mindfulness you’re looking for or any other practice? If you want to learn mindfulness, there are a lot of apps out there and it can be overwhelming; Get what you resonate with. ”
Find an app that resonates with you
If you don’t have a connection to your meditation app, it will be almost impossible to connect with you right now. Winston said there are enough reasons to try a new trainer on something that is as simple as making the instructor’s voice sound annoying, or get a completely new app if it’s not an available option.
“Believe in your own insights, listen and see how you really react to the person [or instructor], ”Valdes added. “It can be hard to focus if you don’t feel connected.” In the end, they say, if you don’t think you fit in with a particular app, class or instructor’s environment, don’t hesitate to move on. You are not stuck in any one app or method. If you’re not attracted to the vibrations that the person or strategy is giving you, there’s a lot more. ”
It is important to remember that some meditation techniques, such as Vipassana – a Buddhist practice that focuses on oneself – are rooted in ancient practices, a fact that is often lost in colonies. For this reason, Valdes suggests that those interested in starting meditation practice should look for instructors who have it as a form of their indigenous or cultural practice. In the form of applications, options are included Plum village, Created by the monastic community led by the Buddhist visionary Thich Nat Han, and Set free, A meditation app designed for the black community, featuring BIPOC instructors.
Look for applications with an educational element
If you want to be an experienced meditator, you’ll want to look for an app that contains an instructional element of guided meditation and exercise – for example, popular apps Wake up Includes lessons and conversations about meditation theory – as long as you help your mind reach training goals to be present.
Winston notes that many apps will offer courses in increments throughout the week, for example, as an introduction to the basics of meditation. Most educators recommend studying meditation on a one-to-one basis, as many experienced meditators often receive individualized instruction or go so far as to return in person. Finding an application with access to professionals should raise questions during your practice. Ten percent happy One such app, Offerings Clients get access to a personal meditation coach. “Some things that come up [during meditation] That person is aware of other things that can be personal and awake, such as trauma, and side effects, such as seeing and feeling the scars that you are floating on, ”Zeidan said. “Having clarity can help you figure out what it doesn’t take your mind.”
In other words? Actually use the app. Although no magic number expert can tell you how much or how long you need to meditate, Winston encourages you to do it when you can. Of course a daily practice is preferable, but it’s less about how much time you spend each day and less about overall consistency. In fact, According to the search Long-term meditation practice has measurable effects on the brain.
“You have to keep practicing to be an experienced meditator,” Zeidan says. “I actually asked the Dalai Lama [when showing] My research to him, ‘How much training does it take to be a good meditator?’ And he said: ‘Lifetime.’ “