Meditation is an ancient wellness practice that focuses on training awareness, attention, and compassion.

In recent years, research has found that meditation can reduce stress and anxiety, improve focus and concentration, and increase feelings of calm and relaxation.

The good news is anyone can do it, and it's a simple practice to pick up but it will take practice and consistency to feel the benefits. Here's how to do it.

While most people find guided meditation easier at the start either through a class or app mindfulness meditation can be done anywhere that you can focus. Mindfulness meditation is just one form of meditation. For more examples, keep reading after the tutorial.

Here are a few steps to help you meditate:

Getting distracted when meditating is inevitable, and one of the biggest worries for beginners but distraction is a necessary part of the process.

"The moment when we notice that the mind is distracted is a moment of awareness, and is equally important as sustaining our attention on the breath or another anchor," says Ralitsa Ivanova, a Mindfulness-Based Stress Reduction meditation teacher at Enhale Meditation Studio. "No matter how often the mind wanders off, we bring it back this is how we re-learn to pay attention."

Harvard recommends meditating for two 20-minute sessions daily to experience the maximum benefits, while a 2019 study on the efficacy of the meditation app Calm found that stress, mindfulness, and self-compassion were all significantly improved in the intervention group, who were using the mindfulness meditation programs for an average of 38 minutes per week.

For beginners, the most important part is getting into a routine five to 10 minutes each day is a good place to start. Ivanova says that consistency is more important than the length of time you practice, and you can always increase your time later.

"It's like creating a new, healthy habit: it requires some level of discipline and commitment," Ivanova says. "The good news is that it works, but it takes time and patience. It doesn't happen overnight."

Meditation originated in Eastern wellness traditions, such as Ayurvedic practices in India, or traditional medicine therapies in China and Japan. It's now practiced across the world and is growing in popularity in Western cultures. For example, in the US, the use of meditation increased by more than three times from 2012 to 2017.

Because there are varying practices across cultural, spiritual and religious traditions, there are lots of ways to meditate. Some types include movement meditation, mantra meditation, and transcendental meditation.

"Depending on the technique used, you can have a focused attention meditation, body scan, loving-kindness meditation, visualization or mantra meditation, to name a few," says Ivanova.

Mindfulness meditation is one of the most regularly-practiced forms in the US, according to the Global Wellness Summits' 2019 Trend Report.

Jon Kabat-Zinn, the founder of Mindfulness-Based Stress Reduction (MBSR), describes mindfulness as awareness that comes from paying attention in a purposeful way, on the present, and without judgment. MBSR is an eight-week evidence-based mindfulness meditation program that Kabat-Zinn founded with the University of Massachusetts Medical Center.

According to Ivanova, mindfulness meditation involves focusing on 'anchors' such as breath, sounds, sensations in the body, and even visual objects. Having an anchor is an important way to begin improving concentration and awareness, which can then help you be more mindful the goal is to ultimately pay attention to your own mind without judging your feelings.

"We also observe and hold in awareness our thoughts and emotions, cultivating the stance of an observer, without over-identifying or getting caught up in them," Ivanova says.

According to the American Institute of Stress, 77% of people in the US regularly experience physical symptoms caused by stress, with 48% saying stress negatively affects their work or home life. While a certain amount of stress is good, too much can lead to burnout.

However, mindfulness meditation can allow you to better cope with stressful situations when they happen, as you can build up your ability to remain calm and de-escalate to a relaxed state.

One of the reasons mindfulness meditation's popularity has soared in recent years is the wealth of scientific studies that have confirmed its benefits.

A study from Harvard Medical School in 2011 was the first to showcase the effects of mindfulness meditation on the brain's grey matter, demonstrating that meditation increased the parts of the brain associated with memory, controlling emotions, and identity.

Moreover, in a 2016 study, researchers at Carnegie Mellon University focused on the neurobiological effects of mindfulness meditation, discovering that the practice stimulates the part of the brain that aids with stress, concentration, and decision making.

Improved focus, concentration, sleep, and stress management are just a few of the health benefits. Ivanov says mindfulness meditation can also reduce symptoms of depression or anxiety, help manage chronic pain, and contribute to an increased sense of well-being.

For example, a 2018 study showed that just 15 minutes of mindfulness meditation had the same effect as a day of vacation, while a 2016 study on 42 schoolchildren in South Korea reported lower levels of anxiety and aggression after an eight-week meditation program.

Most recently, a number of studies have showcased meditation's effects on pain. A 2020 meta-study of more than 6,400 participants across 60 trials found that mind-body therapies like meditation could help reduce pain in those who suffered from acute, chronic, or post-surgical pain that was being treated by opioids, and also resulted in lower opioid drug use in those patients.

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How to meditate: A guide to mindfulness meditation - Insider - INSIDER

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Meditation may have been around for thousands of years, but it's only recently become mainstream in America. Research is limited, but regular meditation may lower anxiety, reduce stress, and improve sleep, according to the National Institute of Health.

That all sounds great, but starting can be difficultor even stressful for some. It's common to worry about how long or when you should meditate. These 10 apps can help you get started with your practice.

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1 Headspace

The most recognizable meditation app, Headspace offers hundreds of guided lessons to help you sleep, focus, or feel more energized.

People who enjoy more physical activities will like move mode, which includes short workouts ranging from yoga to light cardio.

Cost: $5.83 to $12.99 per month, but there are plenty of free practices at https://www.headspace.com/covid-19

Find it: Apple Store and Google Play

2 Calm

This app is great for beginners and people who are short on time. Guided sessions start at just three minutes, but there are longer options, too. Even better, you can choose to focus on the areas you want to work on most, like gratitude, anxiety, or self-esteem.

Cost: Free, in-app purchases

Find it: Apple Store and Google Play

3 Aura

Aura offers personalized meditation based on whatever mood you select. There's also calming music, stories, and life coaching sessions available.

Cost: Free, in-app purchases

Find it: Apple Store and Google Play

4 Insight TImer

Practice with some of the most famous teachers and musicians in the world, including Tara Brach, PhD, founder of Insight Meditation Community of Washington; Gil Fronsdal, PhD at Stanford University; and Moby.

Cost: Free, in-app purchases

Find it: Apple Store and Google Play

5 Smiling Mind

Mindfulness is a key part of meditation, and this free app aims to help you be present. It was developed by a psychologist to improve sleep, lower stress, and increase focus. Use it alone or before you meditate.

Cost: Free

Find it: Apple Store and Google Play

6 Simple Habit

Convinced you don't have time to meditate? Simple Habit claims to be the meditation app for busy people. Recordings are short and can be practiced even while commuting. There's a lesson to improve nearly every aspect of your life, including love and sex.

Cost: Free, in-app purchases

Find it: Apple Store and Google Play

7 10% Happier

Based on the popular book by journalist Dan Harris, the app is geared towards people who are skeptical of meditation. Sessions are presented in a straight-forward and humorous approach. New content is released weekly, so there's always something new to look forward to.

Cost: Free, in-app purchases

Find it: Apple Store and Google Play

8 Journey

If you thrive off real-time classes, Journey may be the app for you. They offer live meditations throughout the day, so it feels like you're working with a teacher IRL.

Cost: $19.99 per month

Find it: Apple Store and Google Play

9 Glo

Glo is costly, but it's more than a meditation app. You'll also find yoga and pilates to suit a variety of experience levelsall taught by top-notch instructors. In fact, the instruction rivals in-person classes, according to some reviewers.

Cost: $22.99 per month

Find it: Apple Store and Google Play

10 Sattva

Saatva offers meditations based on ancient Vedic principles. In addition to guided meditations, you can also enjoy sacred Sanskrit chants, mantras, and music. View your progress by using the mood tracker before and after meditations.

Cost: 12.99 per month

Find it: Apple Store and Google Play

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10 Best Meditation Apps in 2020 - Men's Health

Twin Peaks director David Lynch thinks the world will be a kinder place after the coronavirus pandemic as his transcendental meditation foundation offers free help to exhausted medical workers.

Lynch, 74, believes COVID-19 is a sign the world has gone down a wrong path. I have a feeling that Mother Nature is running the show on this, and said, Lets just hold on and stop this crazy world for a while so that people can reflect and think about what we are doing as human beings on this planet,' he told Page Six.

I think the world is going to be different when this virus goes, it is going to take with it a lot of the old and the new is going to be better a kinder place. I think it is already bringing the world together.

The David Lynch Foundation launched Heal The Healers Now to provide free transcendental meditation training to medics to cope with the stress surrounding the pandemic and protect against burnout.

Transcendental Meditation has been said to reduce stress-related disorders, including post-traumatic stress disorder and decrease anxiety and depression. Celebrities such as Katie Couric, Jerry Seinfeld, Robin Roberts and hedge fund billionaire Dan Loeb have all practiced TM.

A pilot study of physicians in the Emergency Medicine Department at New Yorks Weill Cornell Medical Center-New York Presbyterian Hospital one of the busiest hospitals in the US in the fight against COVID-19 found significant reductions in burnout, insomnia, and symptoms of post-traumatic stress over a three-month period in those practicing TM.

Lynch, who also wrote and directed Mulholland Drive, explained, They say that this is like a war, the enemy is the virus. The doctors and nurses are on the front line they are under a lot of stress and some of them, when the war is over, they will be like soldiers coming back from war.

Urging medics to go to the David Lynch Foundation website to find a TM teacher, he continued, the David Lynch Foundation will work in any way it can to get it to them for free and they can walk away from suffering and stress and infuse the happiness and creativity, energy and peace, that lies within every human being.

Lynch has been home in Los Angeles during the lockdown, building lamps in his woodshop. And unlike many others, he is enjoying the isolation. I love it, I love it so much, I love thinking about things and working on small projects I am running a little low on food right now, but thats cool, Ive got coffee, Ive got materials in the woodshop and Ive got my transcendental meditation.

I have a couple of houses that are close to each other, and I have my family in one and Im in the other. So we see each other from a distance, and we blow each other kisses.

He added, This is a chance to reflect, a great time to meditate, dive within and unfold that treasury. It will lead to great ideas, great solutions to problems, great relationships It is a brand new world.

The rest is here:

David Lynch offering transcendental meditation to healthcare workers fighting coronavirus - Page Six

Goldie Hawn thinks meditation has helped to "stabilize" her mind.

The 74-year-old actress was initiated at a Transcendental Meditation centre in the 1970s, and she's admitted it was a life-changing moment.

Reflecting on her experiences of meditation, she shared: "The more important thing is not what the title is on it, because meditation is just the way you train your brain to quiet down and so forth.

"There's all kinds of names for it now. But my experience was visceral, it was amazing.

"I rediscovered something in that one sitting. I can't explain the joy that was brought back to me. It was a transformational 'Aha!' moment for me.

"It stabilized my mind and gave me a piece of my interior that was all mine. No one could touch it. It was my internal universe and it's something I've been doing ever since."

Goldie also thinks her background in dancing helped her to meditate.

She told the Guardian newspaper: "Starting out as a dancer gave me an aspect of mindfulness that I didn't even realise that I was getting, because to dance is to be aware of every piece of your body while you're moving. It's like a meditation unto itself."

Meanwhile, Goldie previously claimed that her relationship with Kurt Russell is sustained by their ability to "resolve" arguments amicably.

The actress - who has been with Kurt since 1983 - said: "You have to learn how to work your way through an argument and be skilful about it and resolve it.

"Things happen during a marriage or a union, things that are said that shouldn't have been said, or things that are done that shouldn't have been done, or you feel neglected.

"If two people really want to be together there's something to cherish, so you keep it fresh by surprising each other. Go to a hotel room, go take a hike. Make something happen that's unusual."

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Goldie Hawn: Meditation helped to stabilize my mind - Crow River Media

In the late 1960s, faced with the devastation of the Vietnam War and a political climate plagued by corruption, the pioneering musician Pauline Oliveros turned her practice inward. Seeking refuge from the chaos around her, she began experimenting with a practice shewould later come to call deep listening. Influenced by her studies of Tai Chi, bodywork, Kinetic Awareness, improvisation, and drone music, the ardently feminist, queer composer would develop a distinct style of experimental music, attuned to the sounds and movements of our bodies and the natural world around us. Never one for escapism, Oliveros believed intentional introspection could spurmore thoughtful action, in times of crisis and more generally.

Oliveross Sonic Meditationscontinue to influence a generation of musicians and artists, among them fellow experimentalist John Cage, the MacArthur award-winning flutist Claire Chase, and the celebrated performer and playwright Ione, who among many things was Oliveross creative partner and spouse for 30 years. This Saturday (April 18) and next (April 25), Ione, with Chase and fellow musicians Raquel Acevedo Klein, Bridgid Bergin, and Ross Karre, will carry on Oliveross legacy by presenting a World Wide Tuning Meditation via video call.

Requiring no musical experience at all, the meditation invites participants to take part in a world-wide musical exchange through a series of synchronized breathing and tonal exercises. The meditation is being presented as part of MUSIC on the REBOUND, an online, interactive music festival designed to bring people together and support performing artists affected by the COVID-19 crisis, hosted by the Brooklyn-based International Contemporary Ensemble.

Since its debut on March 28, the World-Wide Tuning Meditation has unfolded on screens internationally three times, with its latest iteration welcoming over 900 participants from more than 30 countries, according to lead organizer Raquel Acevedo Klein. One participant, artist and Hyperallergic contributor Anthony Hawley, who took part in an early test run in March, even remarked, In our new endless Zoom, Google Hangout, FaceTime reality, I can say this was one of the most profound experiences I have had in this format. Another, Ellen Pall, exclaimed during a session, This is so beautiful Im already crying!

So, if youre looking for a bit of mindful re-centering amid these frightful times, tune in and join them for a sonic respite.

When: April 18 and April 25, 5pm EST Where: Online, via Zoom

Visit MUSIC on the REBOUND for more details on how to participate.

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Tune Into a World-Wide Sonic Meditation, Inspired by Pauline Oliveros - Hyperallergic

Calm is one of the most popular meditation and mindfulness apps available for iOS and Android, and its simple to use. You can get a feel for the type of exercises it offers by visiting http://www.calm.com, clicking Get started and trying one of the sample breathing exercises.

You can use Calms premium features free for seven days, after which it costs $69.99/28.99 (about AU$110) a year, billed annually. Alternatively, you can pay $399 (about 320/AU$630) once for lifetime access. Thats a serious outlay, but if it proves to be a real game-changer for you, you might want to support its developer with a big cash contribution.

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Unlocking Calm gives you access to an original Calm (a type of mindfulness exercise) every day, hundreds of hours of guided meditation, music tracks to help you relax and sleep better (with more added weekly), a library of Sleep Stories (narrated tales to help you nod off), masterclasses taught by experts, and lessons on stretching and gentle exercise.

All of the apps content is developed in collaboration with academic researchers and clinician, and the companys director is an associate professor at Arizona State University in the College of Health Solutions, Exercise and Wellness program.

Calm wont be for everyone, but its well worth taking the seven-day free trial for a spin to see if it helps you feel better in these difficult times.

Start by installing Calm from the App Store or Google Play. There are several lookalike apps, but you want the one developed by Calm.com.

Before you can use Calm, youll be prompted to read and agree to the apps privacy policy. This covers any information you enter into the app when you register for an account, make an in-app purchase, complete a survey form or interact with the developer via social media.

It also allows the developer to receive information on how you use the app, and any third-party apps (such as app stores and calendars) you use in conjunction with Calm.

Its all fairly standard, but take a moment to read through and make sure you agree before proceeding.

Youll now be asked whats prompted you to install Calm (reducing stress or anxiety, building self-esteem, sleeping better or something else). Completing it will allow the app to make better recommendations for exercises that will help you achieve your goals. Select all those that apply to you, then tap Continue.

Youll now be prompted to register for an account using an email address, or sign in using Facebook. This step is optional during the seven-day trial, and can be dismissed by tapping the cross icon at the top left, but youll need an account if you decide to upgrade to the paid-for app later. Creating an account will also allow you to save your progress, whereas skipping this step means youll start from scratch every time. If you opt to sign up with an email address, youll also need to enter your first name and a password.

Youll then be prompted to subscribe, but you wont be charged for the first seven days, or at all if you cancel within that period. Its a good idea to mark the trial expiry date in your calendar so you can weight up the pros and cons before the deadline.

The app will now ask a few more questions to tailor your experience, including whether youre interested in meditation (its a major part of the app, and well worth considering). If you fancy trying it, youll be asked when youd like to try it (consistency is important) and how much experience you have (though you dont need any to get started). You can skip this step by tapping the cross icon at the top left.

Youll now receive some recommendations based on your answers. These might include a beginners guide on how to meditate, an introductory guide to calming anxiety, or a toolkit for managing stress.

Programs are divided up by days (most are seven days long, so you can try a full one during your free trial) and teach your practical tips that will help you stay calm, manage your stress levels and cope with difficult situations. Each program is written by experts and read aloud so you can listen without distractions. While listening, you can skip forwards or backwards 15 seconds, pause the playback, adjust the volume and add the course to your favorites. You can also share a course if you think it might help a friend or relative.

Scrolling down the homepage will reveal more recommendations, including the daily Calm mindfulness exercise, a selection of relaxing music, a set of two-minute lessons, mental fitness guides, sleep stories and guided meditations. Just pick whatever takes your fancy its up to you to decide what feels right today. During any exercise or music track, youll notice a download icon at the top right, which you can tap to save the current track or guide to your device. This is a particularly good idea if youre going to be flying somewhere (once travel restrictions are lifted) and find air travel stressful.

The apps wallpaper (a serene lake) can be changed by opening the apps settings (tap the More icon at the bottom right) and choosing Scenes. A night-time version of your chosen landscape will be shown after dark, helping you wind down and prepare for bed.

If youre feeling particularly anxious, tap More and choose Breathing exercise. Select how many minutes you want to spend calming yourself, then tap Start breathing. A bubble on screen will appear showing you when to breathe in and out, accompanied by audio cues.

The More menu also contains a link to Calm Body, where youll find a selection of quick stretches and simple yoga moves to help relieve tension, improve your posture and loosen tense muscles. Again, these are well worth a try if youre feeling especially tense, as well as at regular periods throughout the day (there are suggested morning and evening stretches).

Youll notice that some of these activities are available offline, which is again particularly helpful for flights and other occasions when youre away from home and feeling tense.

Another option in the More menu is Calm Kids. The Sleep Stories here are particularly good for helping children switch off at night, and taking their minds off the worries of the day.

It could also be a helpful way to add some variety if you're homeschooling, taking the place of an assembly where teachers would normally introduce a new concept like mindfuless or give a lesson on self-care.

See the rest here:

How to use Calm: meditation and mindfulness for tough times - TechRadar India

A meditation practice can help us learn how to be with these intense emotions and shift toward compassion or recognize moments of joy. Photograph: Aaron Amat/Alamy

As physical distancing measures continue, more people are turning to meditation, and Google searches for information are at an all-time high. It is a practice that has been used by many different cultures and in many different ways, but always to quiet the mind and make us less reactive.

In recent years, research on this ancient practice has shown that meditation may improve immune response, and also decrease stress and depression.

With everything that is happening in the world today, with everything that is out of our control, could meditation be the key to surviving quarantine?

When the first physical distancing measures were instated, my husband and I were already working from home. Now, on top of our jobs, we are also forced to manage our five-year-olds distance learning. This juggling act often feels impossible, a rigged game in which nobody wins. Sometimes, being around my family not being able to escape or to focus on one thing at a time makes me want to scream. At night, I cant fall asleep. My mind races.

When I get tired of chasing the thoughts in my head, I lie flat on my back, place my hands on my belly and follow my breath. I scan my body, systematically relaxing each part of me from my toes to my jaw. Finally, I sleep.

Were all feeling intense emotions right now, says Jessica Morey, a mindfulness meditation teacher. Were cycling through panic and fear and overwhelm and sadness. A meditation practice can help us learn how to be with these intense emotions and shift toward compassion or recognize moments of joy.

Theres a myth about meditation that if youre doing it right, you should feel bliss and calm and quiet in the mind, says the meditation instructor Jay Michaelson. Then, when you dont experience that, you think youre doing it wrong. Michaelson suggests starting out with just five minutes of meditation. If you can feel like 10% less of a wreck than when you started, he says, its totally worth it.

You can slowly increase your meditation time by three to five minutes at a time as you feel ready, as you would increase weights or reps as part of an exercise routine.

Anushka Fernandopulle, a Buddhist meditation teacher, recommends picking a time and the place where you can do meditation every day. It can be just a normal chair or a cushion, she says, but the regularity can help a lot with developing a habit.

Morey believes that finding a meditation buddy or a sitting group anyone who could provide an extra measure of accountability could also aid in developing a regular practice. Its the reason why smartphone apps such as Headspace, Calm and Ten Percent Happier, which provide guided meditations and ongoing challenges, are so popular.

Body-based meditations can be particularly grounding, and Fernandopulle shares a seated meditation that allows you to focus on just that.

Meditators should sit in a quiet, stable position, relaxing and bringing their attention to the sensations of the body sitting and breathing. If you remain focused on whats going on in the body, it becomes easier to let thoughts and sounds come and go like so much background noise. And if you find yourself getting lost in thought, just gently bring your attention back to the body and the breath.

Another common meditation and one that can be particularly resonant at a time like this is the Buddhist practice of loving-kindness meditation.

In this case, after settling into your seat, you silently repeat to yourself phrases of goodwill for yourself and for others: May I be well. May I be happy. May I be healthy. May I live with ease. After repeating those phrases to yourself several times, you can begin to wish others well, starting with your friends and family, moving outward to everyone in your neighborhood, and finally sending loving-kindness out into the entire world.

If you dont feel ready for seated meditation, Fernandopulle says you can practice mindfulness by focusing on your body as you engage in a simple physical task like washing dishes or walking.

Try to keep attention anchored in the body or hands during the task, she says. Notice if your attention goes to daydreaming, worrying or planning. Gently bring the attention back and connect again with the physical activity.

These forms of meditation, which allow us to focus on something simple like the body or the breath, or even a repetitive thought, are accessible to even the most beginner meditator. But as with exercise, if you dont find a form of meditation you connect with, you probably wont maintain your practice.

Many of the smartphone apps have introductory programs as well as higher-level meditation courses you can work your way through.

Similarly, there are some meditation luminaries who offer ongoing courses you can take via daily email, such as Tara Brach and Jack Kornfields 40-day Mindfulness Daily course.

Eventually, you may want to dig deeper in order to find the technique that works best for you. The turning point for me was reading davidjis Secrets of Meditation. His book delves into what he described as the many paths to oneness, and contained chapters on the various types of meditation from bodymind meditation to chanting meditation and the various forms each of those types could take. His website acts as a living reference manual and also contains opportunities to take online courses and teacher trainings.

Sites like Audio Dharma, an archive of Dharma talks given at the Insight Meditation Center in Redwood City, California, contain a treasure trove of information on Buddhist teachings and meditation techniques. And Mindful provides also provides guided meditations and courses.

And of course, during this time, many brands and meditation teachers are making their teachings more accessible, with free access to their apps, or with virtual meditation sessions. Fernandopulle herself is doing guided meditations on Instagram Live every week.

Just remember: meditation wont be a cure-all for everything youre feeling right now. But what it can give you is a sense of control, and the ability to react to whatever life throws at you with greater equanimity.

Read more:

How to meditate when it feels like everything is out of control - The Guardian

Many meditation apps are free to download, but then cost a monthly or annual subscription to actually use. Insight Timer is one of a handful that are actually free, offering some 30,000 guided meditations though there is a Members Plus option, should you so choose. Select from meditations for managing stress, falling asleep, coping with anxiety, or even meditation for kids a bonus now that they may be antsy at home.

Specific meditations include Mindfulness For Releasing Anxiety, Let Go of Fear, Worries and Anxieties, Mountain Meditation, or just simply rain and thunder sounds for a good nights sleep.

SIMPLE HABIT

Named a 2019 Apple App Store App of the Day and 2018 Google award winner, Simple Habit now offers coronavirus-specific meditations among their 2,000 or so guided meditations. Those include Overcome Your Fear of Sickness, Find Peace in Any Moment and Feel Calm During Crisis.

If youve been hurt financially by COVID-19, you might be able to get a free premium subscription. According to their blog post, through the end of April, theyll offer free premium memberships to those financially impacted by this difficult time. E-mail help@simplehabit.com.

Free to download app; $12/month or $96/year.

HEADSPACE

An Apple Editors Choice (they note how the Apple Watch app lets you hit a literal panic button) this popular meditation app is now offering COVID-specific anxiety relief among their many options.

In "this time of crisis, were offering some meditations you can listen to anytime. These are part of a larger collection in the Headspace app free for everyone called Weathering the Storm. It includes meditations, sleep, and movement exercises, according to their website.

Theyre also offering free access to Headspace Plus for US healthcare professionals, guided workplace meditations for employers and employees, and help for teachers.

Check site for details. Free to download, free trial. $13 a month, $70 a year.

CALM

If Nick Offerman reading you a bedtime story sounds like a dream, look no further. This acclaimed app bills itself as the worlds happiest app and offers masterclasses taught by field experts, basic meditations, gentle body stretches, calming music, and more.

Calm is now live-streaming a 10-minute meditation Monday through Friday on its Facebook and Youtube pages, according to the website. Theyve also curated a COVID-19 free resource page. Perks include Matthew McConaughey reading a Sleep Story, and a masterclass with Eat Pray Love author Elizabeth Gilbert.

Free to download; $70 a year, with a 7-day free trial.

Lauren Daley can be reached at ldaley33@gmail.com. Follow her at @laurendaley1.

Lauren Daley can be reached at ldaley33@gmail.com. Follow her on Twiiter @laurendaley1.

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Meditation apps to help ease anxiety - The Boston Globe

LOUISVILLE, Ky. When I say the word meditation, what comes to mind? Maybe some monks in Tibet, chanting with bells while incense burns around them? If so, just know that this was exactly my reaction a few years ago, too, and because of that I was scared off trying it for quite a while (no disrespect to Tibetan monks, by the way, because Ive met quite a few and theyre awesome).

As it turns out, meditation isnt some lofty, unreachable practice exclusive to guys with man buns (again, no disrespect)its actually simple, approachable, and has all kinds of amazing benefits backed by science. It can help fight depression and anxiety, improve sleep, lower blood pressure, help your body deal with pain, and a lot more.

Still, it can seem intimidating when you first dive in, so I talked to Joyce Scherdin, a licensed therapist in Louisville, to get some tips. She uses meditation with her clients.

In it's simplest, most basic form, mindfulness is being aware of where your mind isthats it, said Scherdin. It's just being aware, which is a practice.

Most people that I begin meeting with are really out of tune with what the body is experiencing. Shortness of breath, tightness of breath, shallow breathing--all of that is a real indication that we're stressed, and just paying attention to that is enough to bring awareness so that we begin slowing the breath down or taking a slightly deeper breath.

Scherdin said a simple way to start incorporating mindfulness into your life is by working two check-ins each day. Sometime mid-morning and mid-afternoon, take a moment to check in with your thoughts and tension that may be building up in your body. Usually, just a few deep breaths will be enough to make you feel less stressed.

"So many people have this misconception that we have to have nothing in our mind, said Scherdin. Well, what I have to say about that is good luck. Not likely to happen.

I like to call in monkey mind--you know, we sit with our breath, and we begin practicing, but our mind just wants to go in every direction. That's what [meditators] are going to notice at first . But a client taught me this beautiful phrase the power of pause. They now have that power to pause, be aware of what their reaction is and then choose their response. And that for me is such a beautiful place to live life from."

If youd like to give meditation a try, Scherdin recorded a short introductory session for our Facebook page.

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Contact reporter Rob Harris atrjharris@whas11.com. Follow him onTwitter (@robharristv)andFacebook.

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How to meditate if you have never tried before - WHAS11.com

Im a bit of meditation wannabe. I have the best intentions, and usually make it out to see my meditation trainer on a weekly basis, but a regular practice has been tough to instill. Im like many of you, chronically overscheduled and feel too busy to justify a timeout, no matter much I may need it.

Now that the coronavirus has upended so many of our lives, stress levels have skyrocketed. I find the uncertainty and insecurity unnerving, sending my inner dialogue into a tailspin of what if scenarios, followed by a considerable amount of jaw clenching. Can you relate?

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Relief from that incessant internal banter can be found in simply sitting in silence. I know because Ive experienced it with my mediation trainer. I also felt grounded and recharged, not to mention considerably less irritable. It feels like the right time to make it more of a habit.

How to begin? I found some great options to try below. Remember, meditating isnt easy, but its also not that hard. If you set a timer for two minutes and just count your breath (in for a count of six, hold for three, and out for six), you may be surprised how much lighter you feel. Im with you on this journey, so lets get started!

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Given the financial and personal stress put upon so many by this crisis, many meditation apps and websites are sharing resources with the public for free. One of my favorites, Headspace, has a Take a Moment with Meditation page specifically for COVID-19. The three-minute Feeling Overwhelmed guided mediation is perfect for everyone who needs a quick timeout. Walking at Home and Relieving Stress are 10-minute sessions that are sure to boost your spirits.

Calm has also curated a free mix of meditations, sleep stories, music and more, all hand-picked to support peoples mental and emotional wellness through this difficult time. You can find the Take A Deep Breath collection online at Calm.com. The first session, A Heart Less Heavy is a lovely listen and at just 12 minutes long, can fit into your schedule relatively easily.

You can also download the Headspace and Calm apps from the Apple or Google Play Stores.

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Ive tried various forms of meditation, and the one that I connected to the most is called Heartfulness. Its a silent form of meditation that encourages you, with the help of a trainer, to focus on your heart and let your brain take a much-needed rest.

Every day at 12:15 p.m.,Dayton Heartfulness, a local meditation center, hosts Uma Mullapudi, an experienced trainer, on both Facebook and Instagram Live. The session kicks off with a welcome discussion, which is perfect for newcomers and guides you through a relaxation technique.

At 12:30 p.m., the meditation session begins for a total of 30 minutes. That seems like a long time, however in my experience, thats how long it takes to fully disconnect and calm the mind down completely. At 1 p.m., there is an optional Q&A session. This takes place daily and is free of charge.

Although it may be difficult to do regularly, this one is great to tune into once or twice a week for a truly refreshing experience. Once youve got the hang of it, you can tune in just from 12:30 p.m. to 1 p.m. for the meditation session. If that doesnt work for your schedule, Heartfulness has a completely free app calledHeartsapp, also available at Apple and Google Play.

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If youre curious to dig deeper, Dayton Heartfulness is also hosting Heartful Living Classes to learn the art of living consciously. Discussions include how to maintain a daily balance and how to have inner poise. This five-week streaming series is live on Tuesdays from 7 p.m. to 8:30 p.m. To receive the link for the online Zoom class, please send an email to Dayton.oh@heartfulness.org. Only registered participants may attend the class.

Whether you take a class to learn more, or simply find a couple minutes for deep breaths, I applaud your efforts to carve out time for much needed inner peace and relaxation.

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Why now might be the perfect time to start meditating - dayton.com