<p>Have you ever found yourself in a conversation where you're technically listening, but your mind is already racing, preparing to respond? It's a common experience - we often wait for someone to finish speaking, not to understand them better, but so we can have our turn to talk. This behavior isn't unique; many conversations seem to revolve around appearing intelligent or reacting swiftly rather than genuinely listening and responding.</p>

<p>But imagine a different scenario where you are fully engaged, not just hearing words but truly absorbing the thoughts and emotions behind them. Instead of waiting for your turn to speak, you're responding thoughtfully, contributing to the exchange of ideas. This is mindful communication.</p>

<p><strong>When we practice mindful communication, it's not just about the words; it's about the connection. It’s about being present and attentive. The quality of our discussions improves, which ultimately <a href="https://www.idanim.com/blog/increase-productivity-at-workplace/" target="_blank">increases the productivity</a> and output of your work effectively. This isn't a far-fetched dream. Research says it is possible!</strong></p>

<p>In this fast-paced era, taking a moment to pause, reflect, and connect may seem unusual, but trust us, it's a special ingredient that can make the workplace more vibrant, effective, and compassionate.</p>

<p>Join us on this exploration of mindful communication at the workplace. We'll unravel simple yet potent techniques to enhance how you interact, paving the way for a happier, more engaged, and highly productive workforce. Unlock the full potential of mindful communication in the modern workplace.</p>

<h2>What is Mindful Communication?</h2>
<p>Mindful communication is like a supercharged way of talking and listening! Mindfulness communication involves incorporating the wisdom of mindfulness into our conversations. When we're mindful about how we talk and listen, it's like we're giving our communication skills a major upgrade. We become better at understanding and connecting with others. Plus, we're more honest and caring in our interactions. It's a win-win!</p>

<p>Science has backed that <a href="https://www.idanim.com/blog/science-behind-mindfulness-meditation/" target="_blank">mindfulness has been proven to have positive effects</a> on interpersonal interactions and social relationships at work. Mindful communication helps us stay calm and collected even when faced with negativity or aggression from others. It's like having a shield that protects us from getting caught up in the drama. Instead, we can respond in a positive and thoughtful way.<?P>

<p>But here's the cool part – it's not just about how we react, it's about how we label our thoughts and feelings. It's like putting a name to the emotions we're experiencing. This little trick helps us make smarter choices and boosts our emotional intelligence. Mindful communication makes our interactions smoother and more meaningful.</p>

<h2>Why is Mindful Communication Important at Workplace?</h2>
<p>Picture this: A conversation where you are fully engaged, listening with an open heart, free from judgment, and genuinely understanding each other. This is the essence of mindful communication, a skill that can transform how we relate to others.</p>

<p><strong>There are three pillars of mindful communication: Presence, Unbiasedness, and Compassion. These foundations are the keys to building authentic connections. It's not just about slick communication skills; it's about breaking down the mental barriers that often cloud our interactions.</strong></p>

<p>You've probably encountered people who, despite their ability to talk, struggle with these mental blocks. Biases, preconceptions, and personal baggage can get in the way, preventing true understanding. This can create superficial alliances at work. Workplaces are not immune to this dilemma. We've all witnessed moments when frustrations spill over, leading to toxic relationships and, ultimately, hampering productivity. But fear not, there's a solution: mindful communication.</p>

<p>By engaging in mindful communication, we can bridge these gaps. We help each other truly grasp our thoughts and emotions. We give space for expression, and most importantly, we ensure that everyone feels heard and understood.</p>

<p>Good communication is like a secret ingredient for a healthy workplace. It's not just a nice-to-have; it's essential for promoting employee well-being. According to a study by the American Psychological Association, when workers feel supported by their bosses, they tend to be happier and healthier.</p>

<p>This mindful way of communicating should happen everywhere in the workplace - between coworkers, managers and their teams, and across the board. When a company embraces mindful communication, they're not just improving engagement; they're also reducing stress and anxiety and ultimately promoting wellness.</p>

<h2>How to Become A Mindful Communicator?</h2>
<p>Becoming a mindful communicator is like discovering a treasure chest of positive connections and understanding. It's a journey that starts with small but impactful steps, leading to a more harmonious and enriching way of interacting with others. Here are a few tips to keep in mind while practicing mindful communication:</p>

<p><strong>Empathetic Listening:</strong> In our daily interactions with colleagues or co-workers, we often find ourselves missing out on a crucial skill: empathetic listening. Instead of truly tuning in, we might rush to conclusions, dish out unasked-for advice, or worse, lose focus while they talk. Sometimes, we end up sharing our own bundle of problems, thinking it shows we're on the same page. Mindfulness can help us build solid connections. With careful listening, spotting the unsaid in their body language, and giving a heartfelt dose of empathy, mindful communication can help us build strong understanding and strengthen the rapport that holds teams together. Communication research conducted by Sage Journals demonstrated the effects of mindfulness on empathetic listening resulting in improved rapport and making the work environment a better place.</p>

<p><strong>Mindful Speaking:</strong> In a fit of anger, employees might let out hurtful words, not realizing the lasting effects they could have on their colleagues. This can happen whether it's spoken words or written messages. Mindful communication is like a two-sided coin; it's not just about being a good listener but also about speaking mindfully. When we're not mindful in our interactions, it can create a toxic atmosphere at work. There's a saying that people don't quit organizations, they quit because of bad bosses and a toxic work culture. So, if we want a happier personal and professional life, harmony is the goal, and mindfulness is the key that unlocks it.</p>

<p><strong>Eliminating Biases:</strong> We all have biases, like little filters that color our perceptions. The key is to recognize them and work towards setting them aside. When you catch yourself making assumptions, pause. Ask yourself if you're being fair. Challenge those biases by considering other perspectives. This opens the door to better understanding and healthier interactions.</p>

<p><strong>Suspending Judgments:</strong> Picture your judgments as helium balloons – they can carry you away from the truth. Practice holding onto the strings of those balloons, gently pulling them down. Instead of jumping to conclusions, be curious. Ask questions to uncover the deeper layers of the story. Allow others to surprise you with their unique experiences and viewpoints.</p>

<p><strong>Compassion:</strong> Sprinkle kindness like confetti in your interactions. When you're compassionate, you create a safe space for open communication. Recognize that everyone has struggles and feelings. Be patient, and offer support when needed. Imagine how much better the world would be if we all treated each other with a little more compassion.</p>

<p><strong>Managing Emotional Triggers:</strong> When things get tense, our emotions sometimes muddy the waters of communication, causing confusion. Mindfulness can help you navigate these feelings. It's like an emotional lifeguard that helps us handle those triggers like a pro. <strong>Encouraging employees to take a mindful breather is the key. It's all about taking a pause, giving them a chance to watch their feelings without pointing fingers.</strong> By acknowledging and understanding the emotion, they can respond thoughtfully instead of just reacting. This simple shift brings more positive, meaningful conversations to the table.</p>

<p>But this journey doesn't end with communication alone. It's a holistic journey that invites us to care for our mental and emotional wellbeing. By taking the time to pause, reflect, and practice mindfulness, we fortify our resilience, sharpen our focus, and enhance our overall sense of wellbeing. So, let's take that first step on this mindful journey. Let's prioritize mindful communication, not only for the sake of our professional success but for the sake of our mental and emotional harmony.</p>

<p><a href="https://www.idanim.com//" target="_blank">Idanim</a> is a mindful meditation app created for inner peace & emotional well-being with over 1000+ guided mindfulness meditations and 40+ categories like learning to meditate, stress, anxiety, sleep, confidence, failures, relationships, etc. Idanim was created keeping the daily challenges in mind and has seen great results, including increased productivity and lowered stress levels. We have assembled a unique group of <a href="https://www.idanim.com/meditation-teachers/" target="_blank">meditation teachers</a> from all over the world with a combined mindfulness and meditation experience of more than 200 years.</p>

<p>Idanim conducts 'Live Events,' including Masterclasses by globally renowned teachers covering topics like focus, managing failures, stress, etc., and daily mindfulness and meditation sessions where users can practice with a dedicated group. The LIVE sessions also give users the opportunity to interact with our teachers and ask questions directly. This enables users to stay motivated and continue on the same path. Try this simple breath meditation and see how relaxed and rejuvenated you feel by the end of it.</p>

<p>So if you are looking to begin your mindfulness and meditation journey, download Idanim on <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Play Store</a> today.</p>















 By promoting mindful communication at workplace, employees can stay calm and collected even when dealing with difficult situations at work.

Mindful Communication at Workplace

Mindful communication lets us pause and respond thoughtfully instead of reacting bringing a shift to more positive, meaningful conversations to the table.

Managing An Overactive Mind During Meditation

<p>I will pay the EMI loan tomorrow. I have to pick up the kids at 3 PM. Let me eat something healthy for dinner. Did I pick up the laundry from the dry cleaner? Trisha has unit tests coming up. Let me move the deadline for the deliverable from Friday to Monday. Do these thoughts sound familiar? </p>

<p>Have you ever started a peaceful meditation session only to be bombarded by a whirlwind of thoughts and distractions? Don't worry, you're not alone! All of us have experienced the lively dance of an overactive mind during meditation, and it can be frustrating. When we practice meditation, many of us come to the realization, perhaps for the first time, that our attention is often taken up by our thoughts. This realization is significant as it brings a sense of awareness.</p>

<p>By simply noticing the busy thoughts during one meditation session, you've taken a step towards finding calm and peace inside you. In this blog, we'll answer common questions that beginners often have about staying focused while meditating, and we'll give you easy tips to help. Let's get ready to make your meditation practice even better!</p>

<h2>My Mind is Always Busy, Lost in Thoughts. What Should I Do?</h2>

<p>Meditation helps in calming the mind and subsides your thoughts. But we all know that putting your mind to rest is not easy. Our thoughts have the power to overshadow reason, and their intensity can be overwhelming. They can take the form of aspirations, expectations, doubts, memories, and anxieties.</p>

<p>Before you go into an attack mode to shun all your thoughts, understand that it is common and normal for thoughts to come. <a href="https://www.idanim.com/blog/the-single-biggest-mistake-people-make-in-meditation" target="_blank">Do not make the mistake of trying to rid yourself of thoughts.</a> As you learn to meditate, don't try to control your thoughts. Allow them to come and go. Don't cling to them. When you take a step back and observe your thoughts, you become less reactive to situations and thoughts. In other words, be centered. Learn to recognize your thoughts when they occur, so you do not lose yourselves in a trance—believing thoughts to be reality and identifying with them. Because we are so often lost in thought, it is helpful to simply notice this fact first. Then amidst the thoughts, here are a few suggestions that can help to steady your attention during meditation:</p>

- <p><a href="https://www.idanim.com/blog/why-is-an-anchor-important-during-meditation" target="_blank">Anchor your attention to the body or breath over and over.</a> This is like tethering the busy thinking mind to the "present." Even though it pulls away, you patiently and gently bring it back repeatedly.</p>
- <p>Commit to not judging the advent of your thoughts. Instead, respond to thoughts with acceptance and friendliness.</p>
- <p>When you find you're lost in a compelling thought, mentally whisper to yourself reminding that your thoughts are real—they are happening—but they are not reality. They are just a mental representation. You don't have to believe your thoughts!</p>

<p>Just like a body of water stirred up by the winds, your mind will gradually calm down after being physically still for a while.</p>

<h2>Why Does My Body Experience Strong Emotions When I Meditate?</h2>

<p>Ever wondered why strong emotions pop up while you meditate? Well, it's quite normal. When we meditate, all sorts of feelings can come to the surface. It's like your body's way of healing. You see, every emotion has a story, and sometimes they've been suppressed inside us for a long time. But meditation helps these emotions find a way out. It's like giving them a chance to be heard and then letting them go. So, if you're feeling some big emotions during meditation, don't worry – it's just your body's natural way of healing and letting go.</p>

<p>Here are a few suggestions to deal with strong emotions during meditation:</p>

- <p>Observe and accept: Instead of resisting or reacting to the sensations, adopt an attitude of curiosity and acceptance. Observe the sensations without judgment or attachment, allowing them to interact with you naturally.</p>
- <p>Focus on the breath: If the sensations become overwhelming or distracting, you can redirect your attention to the sensations of your breath. By anchoring your focus on the breath, you can create a sense of stability and calmness.</p>
- <p>Grounding techniques: If you feel disconnected or ungrounded due to the sensations, try <a href="https://www.idanim.com/blog/11-different-techniques-of-meditation" target="_blank">grounding techniques,</a> such as gently placing your feet on the ground, focusing on the sensations of your body touching the surface beneath you or visualizing roots extending from your body into the earth.</p>

<p>Once you start meditating with focus you'll learn that intense feelings are more like passing storms that bring chaos for a while before moving on. Instead of dismissing, denying, or drowning in the feeling, cultivating an embodied presence fosters a discerning and compassionate connection to it.</p>

<p>Try this simple breath meditation and see how relaxed and rejuvenated you feel by the end of it.</p>

</p>
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<p><a href="https://www.idanim.com/" target="_blank">Idanim</a> is a mindful meditation app created for inner peace & emotional well-being with over 1000+ guided mindfulness meditations and 40+ categories like learning to meditate, stress, anxiety, sleep, confidence, failures, relationships, etc. These meditations can be downloaded offline as well for better portability & access. Idanim was created keeping the daily challenges in mind and has seen great results, including increased productivity and lowered stress levels. We have assembled a unique group of teachers from all over the world with a combined mindfulness and meditation experience of more than 200 years. Idanim conducts 'Live Events', including Masterclasses by globally renowned teachers covering topics like focus, managing failures, stress, etc., and daily Mindfulness and meditation sessions where users can practice with a dedicated group. The LIVE sessions also give users the opportunity to interact with our teachers and ask questions directly. This enables users to stay motivated and continue on the same path.</p>

<p>Download Idanim on <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Play Store</a> to start your mindfulness journey today.</p>


Discover effective techniques to tame an overactive mind during meditation and achieve deeper focus and clarity in your practice.

Our thoughts have the power to overshadow reason, and their intensity can be overwhelming. Meditation helps in calming the mind and subsides your thoughts.

Managing an Overactive Mind During Meditation

<p>Welcome to an exciting session where Raman Mittal, Co-Founder of Idanim engages in a captivating conversation with Manish Behl.</p>

<p>Manish Behl is India’s leading mindfulness and emotional intelligence coach. Manish is India's Leading Mindfulness and Emotional Intelligence expert and a certified Leadership coach. Manish has over 25 years of corporate experience, including leadership positions in various multinational companies. Manish is also the founder of the Mindfulness India Summit and the Mindful Science Centre, where he and his team offers experiential mindfulness workshops and leadership coaching.</p>

<p>Manish is an experienced meditator who started his meditation journey years ago to find a deeper connection within himself. He shares his personal experiences with sincerity, explaining how meditation transformed his life. It brought him clarity, emotional well-being, and a stronger connection to the present moment.</p>

<p>Join us in this thought-provoking conversation as we delve into the depth of mindfulness and discover the transformative wisdom that Manish Behl has to offer.</p>

<h2>How did Manish Behl Start his Mindful Journey?</h2>

<p>Manish took us back to his childhood days, where he shared about his initial interactions with meditation and the mindful journey. At the age of 7, he embarked on this path, guided by his yoga guru, Dhirendra Brahmachari. It was through this mentorship that he was introduced to the intricate art of subtle yoga practices, unveiling the science and wisdom behind the world of yogic art and meditation.</p>

<p>He developed the habit of rising early in the morning. This simple yet transformative habit paved the way for a morning ritual that would later become instrumental in his exploration of various meditation practices and disciplines. Manish fondly remembered himself as a hyperactive child with boundless energy. Meditation and mindfulness practices helped him channel a positive force that would shape not only his behavior but also his mindset, education and career.</p>

<p>Fast forward to the year 2000, Manish introduced meditation into his organization's setup. He was determined to share the benefits of mindfulness with those around him. With unwavering commitment, he conducted extensive research and developed a blueprint to introduce mindfulness to his colleagues and employees. Through this endeavor, he aimed to seamlessly integrate mindfulness into their lifestyles.</p>

<p>This initiative marked a significant turning point in Manish's life. It paved the way for his next grand adventure, the Mindfulness India Summit and the establishment of the Mindful Science Centre. These platforms became a beacon for individuals seeking a deeper understanding of mindfulness and its practical applications in everyday life. Manish's dedication to bringing mindfulness into the corporate world not only transformed his own life but also opened doors for countless others on their own mindful journeys.</p>

<h2>How Does Mindfulness Help in The Decision Making Process and People Management?</h2>

<p>Manish Behl is renowned for his expertise in guiding and coaching both businesses and individuals. When asked about the impact of mindfulness on decision-making, he highlighted a vital connection that often goes unnoticed. Decision-making involves an interplay of conscious and largely subconscious processes influenced by our daily actions, biases, social conditioning, genetic predispositions, and situational factors.</p>

<p>Manish emphasized mindfulness acts as a catalyst for transforming the decision-making process. It provides you with a precious pause, a moment to step back and gain clarity. In this moment of awareness, you can scrutinize the array of choices before you and view them through a different lens. Mindfulness brings to light the conscious decisions that shape your path, paving the way for more confident and affirmative choices.</p>

<p>Manish went on to recount a recent experience during a session on decision-making at IIM Ahmedabad. He shared how mindfulness can unlock various dimensions of decision-making. One of these dimensions is divergent thinking, where you break free from the shackles of limited data and open your mind to a multitude of ideas. This ability to think outside the box grants you a competitive advantage in navigating complex decisions.</p>

<p>Another dimension, he pointed out, centers around the value proposition. Mindful decision-makers ponder not only the what but also the why. They contemplate the purpose and underlying motivations behind their choices. This thoughtful approach ensures that decisions are made with a clear understanding of their significance, transcending the influence of personal biases.</p>

<p>By fostering awareness and expanding the horizons of thinking, mindfulness equips individuals with the tools to make well-informed decisions, free from the limitations of unconscious biases. It empowers them to chart a course that aligns with their true intentions and aspirations, ultimately leading to more meaningful and impactful outcomes.</p>

<h2>What Does “Non-judgmental” Mean in the Context of Mindfulness?</h2>

<p>Manish has often used this quote by Jon Jabat Zinn in his various blogs, defining mindfulness, ‘Mindfulness is the awareness that arises through paying attention on purpose, in the present moment, non judgementally”. When asked about what “non-judgmentally” means in this context, Manish emphasized the importance of being non judgemental as the key factor in the concept of mindfulness.</p>

<p>He explained that practicing mindfulness with a non-judgmental attitude signifies a crucial aspect of this practice. He elaborated on this by highlighting the essence of accepting the present moment exactly as it unfolds, devoid of any desire to alter it to fit our preferences. This approach embodies what he termed as "non-judgmental mindfulness."</p>

<p>Being non-judgmental involves embracing the present moment without imposing any biases or expectations. It's about looking at the situation as it is, without the lens of trying to immediately make it better. He stressed that when we cling to expectations and view things from a singular standpoint, our thinking becomes confined, limiting our ability to explore various viewpoints. Being non-judgmental opens the door to being fully present in the moment. It fosters a sense of inner calm, attentiveness, and focus.</p>

<p>By letting go of judgments and expectations, individuals can immerse themselves in the richness of the here and now, free from the constraints of preconceived notions. This, in turn, enables a deeper and more profound experience of mindfulness. </p>

<h2>Success Stories From Manish Behl’s Mindfulness & Emotional Intelligence Training Program</h2>

<p>Manish is a renowned mindfulness and life coach. He has helped several businesses and professionals by offering experiential mindfulness workshops and leadership coaching. Manish revealed that there are hundreds of such stories. He mentioned his mindfulness foundation trainer program, where he trains people to deliver mindfulness practices. Manish highlighted how these mindfulness practices bring significant changes in behavior and perspective.</p>

<p>One striking example Manish shared involved a working professional who attended his training program while dealing with a tragic personal situation that was casting a long shadow over her professional life. She had endured months of sleepless nights. However, after the program, she began to experience remarkable improvements. Today, she stands at the pinnacle of her career, successfully leading an organization, a testament to the transformative power of mindfulness in healing and growth.</p>

<h2>Why is it Important to Let Go & How Can We Do That?</h2>

<p>Manish Behl often talks about the importance of “letting go.” It is very uncommon to easily let off strong emotions like jealousy, anger, worry, fear, etc. Manish explained this concept in the most beautiful way. He explained that holding strong emotions is just like carrying a big bag of emotions that does not even help us.</p>

<p>Manish shares that identification with our emotions often leads to a sense of embodiment, where we become inseparable from the emotion itself. The phrase "let it be" encourages us to view emotions as transient, passing experiences rather than fixed elements of our identity. In this context, mindfulness emerges as a valuable tool. It enables us to recognize our emotions, accept them without judgment, and contemplate our response to them with clarity and wisdom.</p>

<p>As a practical exercise, Manish introduces a method called "POARR," which stands for Pause, Observe, Accept, Respond, and Retreat. This approach acts as a roadmap for detaching from strong emotions. It starts with the simple act of pausing, interrupting the automatic reaction. Through observation, we gain insight into the nature of the emotion itself. Acceptance follows, allowing us to acknowledge the emotion without judgment. With this newfound clarity and emotional distance, we can respond thoughtfully and, if necessary, retreat from the emotion's grip.</p>

<h2>How Does Mindfulness Impact People's Personal Lives & Overall Well Being?</h2>

<p>Manish explained a very straightforward perspective on the power of mindfulness. When one practices mindfulness, it doesn't just stay in one corner of your life—it spills over into every aspect.</p>

<p>It is like a mirror that helps you peel away the layers and reveal your true, authentic self. This self-discovery journey impacts not only your personal life but also your professional sphere. It's a holistic transformation. Mindfulness enables you to cultivate empathy, a precious quality that allows you to genuinely connect with others. It encourages you to be fully present in each moment, making your interactions with people more meaningful and profound.</p>

<p>Perhaps the most profound shift that mindfulness triggers is a new way of seeing the world. It's like putting on a pair of glasses that reveal a clearer, more beautiful view of life. This shift, in turn, has a positive effect on your overall well-being. </p>

<h2>What is Your Advice to People Who Expect to Be Thoughtless While Meditating?</h2>

<p>Manish puts a simple yet profound insight into a <a href="https://www.idanim.com/blog/the-single-biggest-mistake-people-make-in-meditation" target="_blank">common misconception</a> about meditation by saying, "Thoughts and breath come from the same place. You cannot control it. The more you try to control it, the more it becomes prominent."</p>

<p>He explains that thoughts are like flowing streams. Just as you can't control the course of a river, thoughts naturally flow in the mind. However, what you can control is your relationship with these thoughts. This is where mindfulness comes into play. It's about creating a space between yourself and the constant flow of thoughts and emotions, observing them from a distance.</p>

<p>This separation allows you to tap into a different perspective. Instead of being swept away by your thoughts, you stand a step back and channel your energy into understanding them more deeply. You don't have to react to every thought that arises. Instead, you can choose to observe, to make conscious choices about how to engage with those thoughts, all without judgment or expectations.</p>

<p>Manish's insights reflect that mindfulness is a simple yet incredibly powerful tool. It's not just about being present; it's about embracing your authentic self, fostering empathy, and gaining a fresh perspective on the world.</p>

<p>Watch the video below to catch the full interview with Manish Behl.</p>

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<p>Our latest podcast series, Idanim Inspirations, dives into enlightening conversations with spiritual and corporate leaders exploring their remarkable journeys toward mindfulness. Here, we share the profound insights and life-changing experiences that have guided them on their paths. Through heart-to-heart conversations, we uncover insights and experiences, offering enlightenment and inspiration for all. Get ready to discover a wellspring of inspiration and wisdom as we bring these conversations to your screen. Head to our <a  rel="nofollow" href="https://www.youtube.com/@Idanim_app/videos" target="_blank">YouTube channel</a> to discover more such videos!</p>















Manish's wisdom teaches us that mindfulness is not about eliminating thoughts but about changing our relationship with them.

Manish Behl's Insights on Mindfulness and Emotional Balance

Manish's story is a compelling reminder of the power of mindfulness proving that starting the day with intention can lead to a lifetime of positive change.

The Mind-Emotion Connection: Manish Behl's Take on Mindfulness

<p>As you settle into your meditation cushion, with every intention to find tranquility and clarity, you may encounter an unexpected roadblock—a sleepy mind that threatens to lull you into drowsiness. The battle against drowsiness during meditation is a common struggle for practitioners seeking mental clarity and deep inner peace. </p>
<p>Just as the mind and body crave restorative sleep, they can also drift into a state of drowsiness during moments of stillness and introspection. The warmth of the cushion and the rhythmic cadence of your breath can sometimes trigger a gentle lullaby, leading you astray from your intended path of mindfulness. However, by understanding the causes and implementing effective strategies to control a sleepy mind, you can harness this challenge as a catalyst for growth and transformation.</p>
<p>Let's look at questions that often baffle our early practitioners and discuss a way around them.</p>
<h2>I Get Sleepy During Meditation. What Should I Do?</h2>
<p><a href="https://www.idanim.com/meditation-for-beginners" target="_blank">Learning to meditate</a> can be an incredibly rewarding experience, but it's not without its challenges. One of the most common obstacles beginners face is sleepiness. It's a state we've all experienced before - whether it's nodding off during a boring lecture or feeling drowsy after a heavy meal. However, when it comes to meditation, there can be several underlying causes that contribute to this feeling. </p>
<p>Feeling sleepy when you meditate can be attributed to multiple factors. When you close your eyes during meditation, the reduction in light signals to your brain that it's nighttime, triggering a natural sleep-inducing response. Additionally, meditation promotes deep relaxation, activates the parasympathetic nervous system, and reduces sensory stimulation, all of which contribute to a sense of drowsiness.<p>
<p>But first, it's important to recognize that sometimes we are simply tired and need more sleep. Our bodies require a certain amount of rest to function optimally, and pushing ourselves too hard can have negative consequences. So, if you're constantly feeling sleepy during your meditation practice, it might be worth examining your sleep habits to ensure you're getting enough rest.</p>
<p>Another possible cause of sleepiness during meditation is our addiction to stimulation. In our modern world, we're constantly bombarded with distractions and fast-paced stimuli. When we sit down to meditate and everything becomes quiet and still, our minds can interpret this as a cue to sleep. If you find yourself struggling with this, it may be helpful to ease into your meditation practice by starting with shorter sessions or incorporating some gentle movement to help your body adjust.</p>
<p>A third potential cause of sleepiness during meditation is an imbalance in energy. It's possible to be too relaxed without enough alertness, which can cause the mind to begin to drift off. To combat this, try paying more <a href="https://www.idanim.com/blog/why-is-an-anchor-important-during-meditation" target="_blank">attention to your breath or posture</a>, or consider switching up your <a href="https://www.idanim.com/blog/11-different-techniques-of-meditation" target="_blank">meditation technique</a>.</p>
<p>Whatever the cause, through mindfulness and meditation you can notice what sleepiness feels like in the body and mind and when it abates—and most importantly, notice if you're judging the sleepiness. If so, see if you can let go of the judgment. Our habit is judging our inner state, which interferes with a simple mindful presence.</p>
<p>After a few days of practice, your body adapts to peaceful sitting; however, if you still struggle with sleepiness, exploring standing or walking meditation can be beneficial. These techniques effectively anchor you in silence and presence, especially when combating excessive drowsiness.</p>
You can try this AUM chanting meditation on our app for clarity and inner peace.
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<h2>I Have a Lot of Difficulty Sitting Still. What Should I Do?</h2>
<p>Finding stillness during meditation can indeed be challenging, especially for those who struggle with restlessness or an active mind. However, there are several insightful approaches you can adopt to overcome this difficulty. The first step is to recognize that difficulty sitting still are common experience during meditation, especially for beginners. Instead of getting frustrated or judgmental about it, practice self-acceptance and acknowledge that it's a natural part of the process.</p>
<p>Meditation is practiced in various cultures all over the world. The idea of meditation for certain cultures emphasizes sitting still during meditation which reflects on our mind and energy being focused for a calm and comfortable journey. However, it is important to understand that being comfortable in a preferred position is going to give you a calmer state of mind.</p>
<p>While the traditional <a href="https://www.idanim.com/blog/guide-to-right-meditation-postures" target="_blank">cross-legged sitting posture</a> is commonly associated with meditation, it's not the only option. Experiment with different positions such as sitting on a cushion, using a meditation bench, or even trying walking meditation. Find a posture that allows you to feel relatively comfortable and supported, reducing the physical discomfort that might contribute to restlessness.</p>
<p>Start with shorter meditation sessions and gradually increase the duration over time. By gradually building up your practice, you allow your mind and body to adapt to stillness more easily, minimizing restlessness.</p>
<p>Incorporate techniques that help you cultivate a deeper awareness of your body during meditation. Begin your session with a body scan, where you systematically focus on each part of your body, bringing attention to any sensations or tension you may feel. This practice can help ground you in the present moment and create a sense of calm.</p>
<p>Utilize your breath as an anchor point for attention. Direct your focus to the sensation of the breath as it enters and leaves your body. Whenever your mind starts to wander or restlessness arises, gently bring your attention back to the breath, using it as a stabilizing force.</p>
<p>Consider seeking guidance from experienced meditation teachers or attending meditation classes or retreats. They can provide valuable insights, personalized techniques, and support to help you overcome restlessness during meditation.</p>
<p>Remember, meditation is a practice that requires patience, persistence, and a non-judgmental attitude. Be kind to yourself and embrace the journey, knowing that each session, whether calm or restless, offers an opportunity for growth and self-discovery.</p>
<h2>What Should I Do if I Feel Bored During Meditation?</h2>
<p>At some point(s) in mindfulness meditation practice, everyone gets bored! It can be an amazing practice to explore your relationship with boredom. It is essential to recognize that meditation is not about escaping boredom but rather learning to be present with whatever arises, including boredom. </p>
<p>Boredom doesn't have to be feared, despised, or judged. You can embrace it as part of the practice. How does boredom feel in the body? Can you breathe with it? Get interested in knowing it directly? Sometimes, when the mind settles, and nothing big happens, we miss the stimulation and become disinterested. Can you bring your attention to the breath as if it was your last breath? Boredom can be the outcome of disconnecting from the life that is present right now. You can even have the paradoxical experience of getting excited when you notice boredom arising. And the excitement will likely make the boredom disappear!</p>
<p>By learning to meditate you'll learn that intense feelings are more like passing storms that bring chaos for a while before moving on. Instead of dismissing, denying, or drowning in the feeling, cultivating an embodied presence fosters a discerning and compassionate connection to it.</p>
<p><a href="https://www.idanim.com/idanim-mobile-app-download" target="_blank">Idanim</a> is a mindful meditation app created for inner peace & emotional well-being with over 1000+ guided mindfulness meditations and 40+ categories like learning to meditate, stress, anxiety, sleep, confidence, failures, relationships, etc. Idanim was created keeping the daily challenges in mind and has seen great results, including increased productivity and lowered stress levels. We have assembled a unique group of <a href="https://www.idanim.com/meditation-teachers" target="_blank">meditation teachers</a> from all over the world with a combined mindfulness and meditation experience of more than 200 years. Idanim conducts 'Live Events', including Masterclasses by globally renowned teachers covering topics like focus, managing failures, stress, etc., and daily mindfulness and meditation sessions where users can practice with a dedicated group. The LIVE sessions also give users the opportunity to interact with our teachers and ask questions directly. This enables users to stay motivated and continue on the same path. </p>
<p>Try  this simple breath meditation and see how relaxed and rejuvenated you feel by the end of it. </p>
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<p>So if you are looking to begin your mindfulness and meditation journey, download our app from <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Play Store</a>. </p>

Discover effective techniques to tame a sleepy mind during meditation and achieve deeper focus and clarity in your practice.

How to Manage a Sleepy Mind During Meditation

When you close your eyes during meditation, the reduction in light signals to your brain that it's nighttime, triggering a natural sleep-inducing response.

Managing a Sleepy Mind During Meditation

<em><strong>Dalai Lama famously said, “If every 8-year-old in the world is taught meditation, we will eliminate violence from the world within one generation.”</strong></em>
<p>In today's fast-paced world, anxiety and stress have become all too familiar to many of us. It's hard to imagine that just 20 years ago, these terms were hardly recognized. But what if we had embraced the power of mindfulness earlier? By incorporating a mindful mindset and lifestyle, we could have not only <a href="https://www.idanim.com/blog/increase-productivity-at-workplace" target="_blank">increased our productivity</a> but also become better versions of ourselves. It's never too late to start, and by practicing mindfulness, we can navigate the challenges of our modern society with greater ease and become the best humans we can be.</p>
<p>Imagine, if your child could effortlessly calm their racing thoughts and cultivate healthy coping mechanism that stays with them for a lifetime. Studies say that it's possible through the power of meditation, but let's face it – getting little ones to sit still can be quite the adventure! Don’t worry, this beginner's guide to meditation for kids is here to make it fun, engaging, and oh-so-relatable. Here, you’ll find the basics of meditation and uncover its incredible benefits for children to keep meditation on their level.</p>
<p>From spirited toddlers to imaginative preschoolers and even curious older children, we've got you covered.</p>
<h2>Understanding the Importance of Meditation for Kids</h2>
<p>According to the Society of Research in Child Development, Washington, meditation is like a superpower for kids, helping them develop important abilities and adding meaningful lessons to their lives. Let's take a closer look!</p>
<p>First up, meditation helps children sharpen their focus. It's like giving their minds a workout, making them better at paying attention and staying on task. One study at an Oakland-based primary school revealed that introducing mindful activities to kids helped with self-control, classroom participation, and respect for others.</p>
<p>Imagine the power of concentration shining through their schoolwork and everyday activities. But it doesn't stop there. Meditation also nurtures creativity. By quieting their minds, kids can tap into their imagination and come up with amazing ideas. Who knows, they might become the next brilliant artists or inventors.</p>
<p>Now, let's talk about values. Through meditation, children learn to understand their emotions and those of others. They become more aware of how their actions impact those around them. It's like a crash course in empathy, kindness, and compassion. And guess what? Meditation teaches them the art of mindfulness. By being present in the moment, kids can savor life's simple joys and find peace amidst the chaos. It's like having their own secret superpower that brings calmness and resilience.</p>
<h2>Benefits of Meditation for Kids that Science Approves</h2>
<p>How would you feel if your kid is given a timeout in school and made to meditate for a certain period of time? Would it bring a change in your little one’s behaviour or do you prefer the old-fashioned sit-in-the-corner until they get irritated and starts crying? 
Well, an elementary school in Baltimore, Maryland tried something different with replacing detention with meditation.</p>
<p>Instead of relying on punishments and hoping kids will magically change their behavior, there's a more effective approach: teaching them to focus on their breath and the present moment through meditation. This method has long-term value and can help kids avoid situations that might lead to detention. In fact, integrating meditation into the regular school day is even more beneficial, as it becomes a natural part of their routine and helps prevent behaviors that could result in detention. Here are some benefits of meditation for kids that researchers approve of.</p>
<h3>Increased Attention</h3>
<p>Parents often worry about children's attention spans. Fortunately, meditation for kids has shown positive effects on attention in both adults and kids. A study posted by Sage Journals discovered that children with ADHD who learned meditation with their parents twice a week in a clinic and continued practicing at home experienced improved concentration at school, among other benefits.</h3>
<p>Another approach called Mindfulness-based Cognitive Therapy for Children (MBCT-C) has also proven helpful. It has been found to enhance attention, address behavior problems, and reduce anxiety in kids who initially had high anxiety levels. In a 2013 study focusing on boys with ADHD, an eight-week mindfulness training significantly reduced hyperactive behaviors and improved concentration.</p>
<h3>Healing Trauma and Stress</h3>
<p>Did you know that even preschoolers and toddlers can be affected by trauma and stress, just like older kids and grown-ups? Scary events like accidents, fires, or when someone they love gets really sick or dies can cause trauma. It's like a big storm inside their hearts and minds.</p>
<p>Now, here's the thing: preschoolers are still learning how to use words to express themselves. Sometimes they can't find the right words to tell us how they feel. It is important to address these issues from an early age.</p>
<p>According to The Association for Child and Adolescent Mental Health, United Kingdom, meditation and mindfulness for kids can offer relief to kids dealing with stress. However, it's important to note that when it comes to kids who have experienced trauma, many teachers and researchers believe that a physical component is essential. Asking traumatized children to sit still and meditate immediately may not be effective and could potentially have negative effects.</p>
<p>By engaging in mindfulness activities for kids or exercises that help release built-up tension, children can then gradually transition into practicing meditation and mindfulness. This approach takes into account the unique needs and challenges that traumatized children face, ensuring a supportive and effective journey towards healing and inner peace.</p>
<h3>Improved Mental Health</h3>
<p>Meditation is not just for grown-ups, but it can also work wonders for our little ones right from an early age! Meditation helps build a strong foundation for your mental well-being. It's like giving your mind a daily dose of vitamins! By practicing meditation, kids can develop skills to <a href="https://www.idanim.com/blog/stress-management-techniques" target="_blank">manage stress, reduce anxiety, and find balance</a>.</p>
<p>A study by Springer Link showed a small group of kids with high anxiety found relief after a 12-week program. Their anxiety symptoms reduced, making them feel much better.
Meditation also builds powers of focus and concentration in kids from an early age. As they practice, they train their mind to stay on one thing at a time, like a laser beam. This superpower helps them pay attention in school, understand things better, and give their best in everything.</p>
<p>Meditation teaches us to be aware of thoughts and feelings. This self-awareness can help kids understand themselves better and make smart choices. And here's the best part, meditation is a gift that keeps on giving. When you start early, it becomes a special habit that grows with you. It becomes your trusted sidekick, helping you handle big emotions, stress, and challenges as you grow older.</p>
<h3>Self Awareness and Regulation</h3>
<p>Mindfulness and self-awareness go hand in hand, especially when it comes to understanding ourselves. When we practice mindfulness, we become more aware of our thoughts and reactions in the present moment. It's like shining a light on our own minds! When we understand how our thoughts and emotions work, we can take charge of how we feel and behave.</p>
<p>Kids, who are learning to handle their own thoughts and feelings, can benefit a lot from meditation. Instead of figuring it out all on your own, getting some helpful instruction is like having a superhero guide to show you the way. It's something that even most grown-ups wish they had when they were kids!</p>
<h3>Social Emotional Development</h3>
<p>Meditation helps you become friends with your emotions. It's like having a secret decoder ring that helps you understand how you feel inside. By taking quiet moments to breathe and pay attention to your emotions, you become more aware of them and learn to handle them with kindness and care.</p>
<p>Introducing meditation to kids can help them become better communicators. Practicing mindfulness can help them become more present in conversations, listen to others and pay attention. It's like wearing super-sensitive headphones that help them understand what others are saying and respond with empathy and kindness.</p>
<p>Combining mindfulness with a social-emotional learning program can be like adding extra power to your super abilities. It's true! According to the National Library of Medicine, United States one study found that kids who experienced the social-emotional learning program with mindfulness had some amazing advantages over the control group. They showed greater empathy, which means they could understand and share the feelings of others. They also had improved perspective-taking skills, allowing them to see things from different points of view.</p>
<h2>When is the Best Time to Teach Kids to Meditate?</h2>
<p>The way you introduce and practice meditation with your child can make a big difference in their interest and engagement. First off, timing is key! When you practice meditation with your child during calm moments, it sets them up for success. They become familiar with the practice and learn valuable skills they can use when feeling overwhelmed.</p>
<p>Children thrive with structure, so providing an external framework is essential. You can make meditation a special part of their bedtime or morning routine. This way, when kids and parents are less likely to have other responsibilities, you create a peaceful space for them to practice. It's like creating a magical ritual that sets the stage for a calm and focused day or a restful night's sleep.</p>
<p>Even little ones as young as 3 or 4 years can learn breathing techniques. Breathing exercises for kids can help them feel a change in their bodies, like a gentle breeze that brings relaxation.
Meditation holds incredible power in shaping the lives of children, nurturing their skills, and instilling valuable values. But we don't have to do it alone!</p>
<p>Try this Mindful Food Exploration meditation with your kids, as they get to meditate with our goofball, <strong>Koku</strong>, and learn to practice mindful eating through easy breathing and visualization techniques.</p>
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<p>Idanim, a mindful <a href="https://www.idanim.com/" target="_blank"> meditation app created for inner peace & emotional well-being</a> with over 1000 meditations across 40+ categories covering stress, anxiety, sleep, confidence, failures, relationships, etc. There are meditations for every individual in every life situation. Our unique group of <a href="https://www.idanim.com/meditation-teachers" target="_blank">meditation teachers</a> come from all over the world with a combined meditation experience of more than 200 years. Idanim has introduced interactive and soothing meditations designed specifically for kids. From calming visualizations to playful breathing exercises, Idanim offers a treasure trove of tools to support their growth and well-being. Through Idanim, kids can explore a world where peace and harmony become their constant companions.</p>
<p>Download Idanim on <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Play Store</a> and start your little one’s mindfulness journey today.</p>

Beginner’s guide for kids meditation: Nurture young minds with calming techniques & mindfulness practices. A fun journey to inner peace & focus.

Mindfulness for Kids: Beginner’s Guide 

Meditation builds focus & concentration in kids from an early age. As they practice meditation, they train their mind to stay on one thing at a time.

Discovering Mindfulness: Kids Meditation Made Easy

Raman Mittal in conversation with Rahul Dewan

<p>Join <a href="https://www.idanim.com/meditation-teachers/raman-mittal" target="_blank">Raman Mittal</a> and Rahul Dewan in a thought-provoking conversation. Rahul, the founder of Srijan Technologies, is an inspiring figure in the corporate world, where meditation is often overlooked for success and mental well-being.</p>
<p>Rahul is an experienced meditator who started his meditation journey years ago to find a deeper connection within himself. He turned to mindfulness to explore his inner self and face life's challenges with grace.</p>
<p>Rahul shares his personal experiences with sincerity, explaining how meditation transformed his life. It brought him clarity, emotional well-being, and a stronger connection to the present moment. He reveals the power of mindfulness and how he incorporated meditation into his life, positively impacting his mental wellness and professional journey.</p>
<h2>Rahul’s Mindfulness Journey So Far</h2>
<p>As Rahul shared his mindfulness journey, he revealed that even as a child, he felt a strong connection to the art of mindfulness.</p>
<p>From a young age, Rahul found comfort and inspiration in spiritual and religious movies. These films opened the door to a world where mindfulness was at its core.</p>
<p>But it wasn't just movies that sparked Rahul's interest in mindfulness. He also discovered the calming practice of deep contemplation called Dhyana and the peaceful discipline of Yoga. These experiences planted the seeds of inner peace within him. With dedication, he explored meditation, treasuring each breath, movement, and moment of stillness as a way to discover the vast depths of his own self.</p>
<p>Through meditation, Rahul found solace from his busy and chaotic life. As he continued his practice, he realized that mindfulness was not just a vague idea, but real and tangible that touched every part of his life. It became like a compass, guiding him through the ups and downs of emotions, thoughts, and desires, enabling him to navigate life's challenges with grace and calmness.</p>
<h2>How Meditation Helped Rahul Navigating Through Difficult Situations?</h2>
<p>Rahul went through a tough time where he felt down for a long period. It took him years to confront and talk openly about this struggle, highlighting the importance of taking care of our mental well-being.</p>
<p>During this challenging journey, he found a valuable healing method through meditation and mindfulness. He made a commitment to meditate every day, remembering his early morning bike rides to the meditation center. This discipline gradually helped him overcome his sadness.</p>
<p>Rahul also found help in <strong>LANDMARK EDUCATION PROGRAMS</strong> to manage his depression. These programs showed him how unexpressed emotions and thoughts can cause greater problems when ignored. Through the <strong><em>self-expression</em></strong> and <strong><em>leadership program</em></strong>, Rahul discovered the power of expressing his emotions authentically. Meditation played a crucial role during this time, kickstarting his journey of self-discovery.</p>
<p>At the same time, he got inspired to start Srijan Technologies, which is now a leading company in digital experience services. During this period of personal growth, Rahul realized that meditation had untapped potential in the corporate world, even though its effectiveness was often questioned.</p>
<p>Rahul decided to bridge the gap between meditation and the corporate world. Based on his own experiences and how it transformed his life, he aimed to promote the integration of mindfulness practices in corporate culture. He believed that a balance between inner well-being and professional success was achievable. Rahul's journey became a mission to unlock the hidden potential within individuals and organizations by championing mindfulness practices.</p>
<h2>Is Meditation for Everyone?</h2>
<p>This is one of the most common questions that occur when one thinks about meditation, especially among working professionals in the corporate world. Many people think that mindfulness doesn't matter in their busy lives, despite having a stressful life. Many people are skeptical and believe that meditation is only for those who are interested in religion or spirituality.</p>
<p>Yet, Rahul is a strong believer in meditation and believes it is essential for everyone, especially in the workplace, to improve their mental well-being. Let's go back to 2008, when he had a life-changing meditation experience and learned valuable lessons from the respected Sadhguru. It was during this encounter that Rahul truly understood and fully embraced the discipline and principles of meditation.</p>
<p>One crucial lesson that resonated deeply with Rahul was the concept of "Quietening of the mind”. He noticed that many people dismiss this concept as an excuse to avoid meditation, not realizing its true importance. Quoting Sadhguru, Rahul reminds us of a profound truth: "For your entire life, you have fed nonsense to your mind. Whatever the world throws at you, you gathered all the information without filtering it. The outcome would be your mind backlashing all the unnecessary information you kept inside your mind."</p>
<p>Inspired by this wisdom, Rahul had a transformative change in his thinking. He realized how crucial it is to filter out and let go of unnecessary clutter in his mind. This realization became a cornerstone of his beliefs, motivating him to establish a consistent daily meditation routine.</p>
<p>Rahul learned that meditation is a vital practice for everyone, including professionals in the corporate world. He emphasizes its powerful impact on mental well-being and resilience, changing the way individuals perceive and handle workplace challenges.</p>
<h2>Does Meditation Make People Slow?</h2>
<p>In the corporate world, there's a common misconception that meditation is a dull practice that makes you inactive, leading to a vegetative state, effective growth, and wisdom. Drawing from his own experiences in the corporate environment, Rahul agrees that this perception is false. He even shared a personal anecdote from his early days of meditation to support his point.</p>
Recalling a popular Hindi verse, <em>Char Purusharth</em>, encompassing <em>Dharma</em> (religion), <em>Arth</em> (wealth), <em>Kaam</em> (work), and <em>Moksh</em> (salvation), Rahul shed light on how individuals in the <em>Chatur Varna</em> engaged in daily tasks alongside the practices of dhyan, yoga, and meditation. Contrary to the misconception, these mindful additions to their lives fostered personal growth, amplifying their wisdom, rather than diminishing it.</p>
<p>Rahul highlights how meditation can bring about remarkable changes in the corporate world. He emphasizes its ability to boost personal and professional growth, unlock hidden wisdom, and help individuals reach their fullest potential.</p>
<h2>How Mindfulness Deepened Rahul’s Core Values?</h2>
<p>Rahul, a prominent figure in the digital realm, embraces the power of mindfulness. His commitment to self-awareness has shaped his beliefs and values.</p>
<p>When asked about the impact of mindfulness on his core values, Rahul enthusiastically confirms its influence. He attributes his authenticity and ability to appreciate and express his true self to mindfulness practices, freeing him from insecurities.</p>
<p>Rahul shares a workplace anecdote, where his authenticity has gained recognition for diffusing challenging situations. He highlights that authenticity also fosters a positive mindset, allowing one to view circumstances through a positive lens, cultivating resilience and personal growth.</p>
<h2>Meditation Tips for Beginners</h2>
<p>"Just start meditating!" These words from Rahul sparked an irresistible invitation. He shares his principles of meditation, guiding us on the path of mindfulness.</p>
<p>His first principle is simple yet profound: dedicate a few precious moments each day to sit quietly and contemplate. Beginning with just 10-15 minutes, Rahul encourages us to gradually increase this practice, allowing ourselves to connect with our breath and listen to the whispers of our soul.</p>
<p>As Rahul addresses mindfulness meditation for beginners, he acknowledges a common challenge: neglecting our emotional well-being amid life's chaos. With compassion and wisdom, he urges us to embrace what may seem selfish—a commitment to carve out time for our mental wellness.</p>
<p>Rahul reminds us that tending to our emotional landscape is not selfish but necessary for self-love and self-care. By persistently dedicating time to meditation, we create an oasis of tranquility within ourselves. Here, we find solace, clarity, and renewed energy amidst life's bustling demands.</p>
<p><strong>Watch the video below to catch the full interview with Rahul Dewan.</strong></p>
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Get ready to be inspired as we embark on an insightful conversation centered around the art of mindfulness and personal growth. 

 The Art of Mindfulness with Rahul Dewan 

Rahul delves deep into his meditation practice by reflecting on the teachings of his gurus & the transformative impact meditation has had on his life.

Rahul Dewan's Mindful Journey in the Corporate Realm

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<p>Welcome to an enlightening session where the Co-Founder of Idanim, <a href="https://www.idanim.com/meditation-teachers/raman-mittal" target="_blank">Raman Mittal</a> engages in a captivating conversation with the globally revered BK Shivani Didi, practitioner and teacher at Rajyoga Meditation. With her commitment to the Brahma Kumaris since 1996, Shivani Didi has become a beacon of wisdom and a catalyst for spiritual transformation.</p>
<p>For more than two decades, she has touched the lives of people around the globe, empowering them with profound insights and compassionate guidance on the path to spiritual growth. As a global spiritual leader, BK Shivani Didi has graced platforms and conferences, leaving audiences inspired by her message of love, compassion, and the power of the human spirit.</p>
<p>Join us on this thought-provoking journey as we delve into the depths of Rajyoga Meditation and discover the transformative wisdom that BK Shivani Didi has to offer.</p>
<h2>How Did Shivani Didi Get into Meditation and Carved a Spiritual Path?</h2>
<p>Shivani Didi took us on a journey that traced back to her childhood days. She shared her initial resistance towards the mindful lifestyle and meditation, recounting how her mother's gentle nudges to embrace these practices were met with disapproval.</p>
<p>Yet, as time unfolded, Shivani Didi witnessed a remarkable transformation in her mother's behavior and personality. Intrigued by the positive shift, she embarked on her own quest, delving into the realm of Rajyoga meditation. Through deep introspection, she found peace, love, and a connection with God, guiding her on a spiritual path.</p>
<p>Spirituality, according to Shivani Didi, is more than just meditation; it encompasses a complete lifestyle. She encourages consistent practice to transform spirituality into a way of life, nurturing the soul and leading to a purposeful existence.</p>
<h2>What are Some Common Mistakes and Misconceptions related to Meditation?</h2>
<p>Shivani Didi directed our focus towards the essence of clarity in our mindfulness meditation practice. What is meditation? Why do we engage in it? What purpose does it serve? What outcomes do we seek? Every endeavor should bear results, for sustained motivation requires a meaningful destination.</p>
<p>Didi explained the ideology of Brahma Kumari Rajyoga Meditation, centered on the transformative principle of "Sanskaar Parivartan" — our emotional thinking patterns, such as anger, compassion, jealousy, and kindness. At Brahma Kumari Rajyoga, the aim is to ascend from the lowest vibrations of lust, greed, ego, and attachment to the elevated realms of purity, detachment, love, and acceptance.</p>
<p><strong>Rajyoga meditation aims to shift our consciousness from the body and ego to soul consciousness. By practicing early in the morning, we allow ourselves the opportunity to realign our programming from the lowest vibrations and connect our soul with the supreme soul.</strong> Meditation should not be merely a 30-minute practice; it encompasses a 24-hour meditative lifestyle.</p>
<h2>How can we Deepen Our Connection with Our Soul?
</h2>
<p>Our Co-Founder, Raman Mittal, shared his personal experiences where he feels blissful on most days but at the same time, there are days when he feels disconnected with that silence and space particularly when the external circumstances are not as per expectations. He asked, how can we connect deeply with the soul that Shivani didi often talks pointing to the reminding ourselves as "Souls."</p>
<p>Shivani Didi further delved into the transformative tools that can elevate our consciousness from its lowest state to the highest. The first tool, known as "<em>Gyaan</em>," meaning knowledge, is not a single lesson that imparts instant enlightenment but rather a daily ritual that nurtures continuous growth and understanding. It becomes a transformative journey, a constant remembrance of our soul's essence.</p>
<p>Emphasizing the significance of spiritual study, Shivani Didi recommends dedicating at least an hour to it. It is recommended to engage in spiritual study for 365 days, allowing us to continuously remind ourselves of our soul's existence and refrain from indulging in body and ego consciousness.</p>
<p>When Shivani Didi was asked about teaching the mind to embrace the essence of being a soul and how to cultivate a sense of presence, she clarified that identifying as a soul does not imply restraining from material possessions, such as buying a car or living with one's family. Rather, it signifies liberation from the need to depend on others for validation or a sense of completeness.</p>
<p>When one identifies solely with roles or relationships, there is always a seeking for something external. However, as a soul, there is no longing or demand for anything from anyone. Instead, one radiates their true essence. By embracing their identity as souls, individuals transcend the limitations of ego and body consciousness, fostering personal growth and nurturing harmonious relationships with the world around them.</p>
<p>Raman recounted one of his early experiences, a significant moment when he purchased a luxury car and drove it to the office for the first time. He candidly admitted that deep down, he sought validation from others through his extravagant car; it was his ego craving appreciation and a sense of satisfaction. However, he also admitted how he gradually let go of this attachment and progressed beyond ego consciousness.</p>
<p>Didi shed light on the distinction between ego and spiritual ego, emphasizing the difficulty in taming the latter, as it often remains unrecognized, wrapped beneath spirituality or <em>seva bhav</em> (the spirit of selfless service). She explained that even in the act of seva, where the intention is to rise above tendencies of jealousy, comparison, egoism, and a lack of awareness regarding body consciousness can manifest.</p>
<p>In this context, seva, which implies selflessly giving, demands introspection and self-reflection. Rather than comparing our meditation journey to that of others, we should instead focus on comparing it to our own personal growth. By examining our behavioral patterns, sanskaras (impressions), and assessing how far we have come, we cultivate a sense of awareness not only during meditation but also beyond those 30 minutes. Gradually, this awareness permeates our behavior, words, thoughts, wisdom, actions, and ultimately, our subconscious mind.</p>
<h2>What are Some Easy Meditation Tips for Beginners to Overcome Hurdles in their Practice?</h2>
<p>There are several challenges and concerns people face when they try meditation for the first time, some of which persist even after a few sessions. The most prevalent obstacles like overactive mind, intrusive thoughts, physical discomforts, restlessness, and occasionally drowsiness during meditation.</p>
<p>Shivani Didi addressed these concerns by drawing a simple parallel to the adjustments we face when embarking on physical activities. The mind tends to transport us to various mental landscapes, cluttered with thoughts that demand our attention.</p>
<p>Didi stressed the importance of maintaining discipline and consistency in one's meditation practice. By cultivating a routine, we create a framework that enables us to clear the clutter and progress toward profound soul cleansing.</p>
<p>She emphasized the significance of dedicating a specific space in our homes solely for meditation, free from distractions, thereby establishing an environment with a distinct energy separate from the rest of the house. This self-created sanctuary becomes our Zen space, fostering an ideal environment for deep introspection.</p>
<h2>What is Shivani Didi’s take on Social Media?</h2>
<p>Social media has seamlessly integrated into our lives. It has become habitual for us to engage in mindless scrolling on various websites, consuming content that often lacks value or meaningful learning. Unconsciously, we find ourselves making this mistake repeatedly. Shivani Didi shed light on the importance of using social media to our advantage rather than becoming enslaved by it. </p>
<p>She emphasized the crucial first step of acknowledging that social media is intentionally designed to be addictive. This awareness serves as a catalyst, prompting us to be mindful of the time we spend on the internet.</p>
<p>Equally significant is informing ourselves about the impact social media has on our consciousness. Every piece of content we consume, whether online or offline, subtly weaves itself into our thought patterns. These thought patterns, in turn, shape our sanskaras—the deep impressions in our subconscious—and ultimately influence our actions, shaping our destiny.</p>
<p>Didi illustrated this concept by contrasting the past and present. Twenty-five years ago, "stress" was a mere buzzword, with fewer individuals complaining about depression and related issues. However, in the present day, everyone seems to be grappling with various phases of life, heavily influenced by the content they consume. By reframing our perspective, we can recognize that consuming content within healthy limits aligns our sanskaras with our spiritual journey.</p>
<p>When approached with the right mindset, consuming content on social media can actually enrich our lives. It has the potential to shape our words, visuals, and even the vibrations we emit, ultimately contributing to the development of our personality.</p>
<h2>How Shivani Didi Incorporates Mindfulness into her Daily Life?</h2>
<p>Shivani didi reflected on being a public figure by saying “never really liked the idea of being a public figure”. As an individual, she cherished a life away from the spotlight, free from the trappings of ego consciousness. However, the love and admiration she has garnered throughout the years have become an integral part of her journey, one that she now perceives as an opportunity to spread awareness and share the teachings of spirituality.</p>
<p>Her intention, from the very beginning, was to impart wisdom and knowledge derived from her own experiences and journey. It has become an inseparable aspect of her personality, influencing every action and decision she takes. She shared how her emotional well-being and thought patterns have transformed over time, guided by her deepening soul consciousness. Living within the Brahma Kumaris family has played a pivotal role in this evolution, enhancing her spiritual journey. </p>
<p>Didi emphasis on the principle of "Vasudhaiva Kutumbakam" has become a living practice within her close-knit community of Brahma Kumaris. The philosophy of considering the entire world as one family has found manifestation in her interactions and relationships with her fellow members.</p>
<p>Through her insightful reflections, Shivani Didi conveyed her sincere dedication to sharing spiritual wisdom, the profound impact it has had on her life, and the transformative power of embracing the oneness of humanity within the Brahma Kumaris family.</p>


Uncover the wisdom of BK Shivani Didi as she discusses spirituality and her transformative meditation journey, offering insights for personal growth.

Discovering the Essence of Spirituality: BK Shivani Didi's Journey into Meditation

Rajyoga meditation aims at shifting consciousness from ego to soul. Practice in the morning to realign programming and connect with supreme soul.

Raman Mittal in conversation with BK Shivani didi

BK Shivani Didi on Meditation and Spirituality

<p>I would say this, I would say that, I would do this, I would do that when I will meet Eckhart Tolle who I consider one of my teachers. When I first learned about Eckhart Tolle's physical retreat taking place in Canada, I thought my time had come to meet one of my greatest teachers. Little did I anticipate the challenges that would hit my way on this journey. The retreat registration opened up just 5-6 days before I eagerly signed up, only to discover that all the seats had already been filled. I pleaded with their support team but they could not do anything. When I had made peace with it that it is not meant to be, I got a mail that a few seats have opened up due to cancelations. Without wasting a moment, I swiftly registered within 15 minutes of receiving that fortunate message. However, fate had yet another surprise in store for me. My visa application, which I had assumed would be a mere formality as a frequent traveler, was unexpectedly rejected. I found myself at a loss, unable to comprehend the reason behind this setback. Perhaps it was an error on the part of my travel agent, I speculated. Determined not to surrender to defeat, I resubmitted the application myself, fully aware of the slim chances of success after a rejection. Time was running out, with my scheduled departure on the 17th of May, and miraculously, my visa was granted on the 15th of May.</p>
<p>It was a great retreat and I had many moments of intense presence and silence during the retreat. I also had some insights during the retreat that deepened my silence and I thought of putting them down here:</p>
<p><strong>Meditation as a means to an end</strong></p> <p>Meditation is a means to attain something in the future for many, if not all, of us. I too have fallen into this trap (maybe for years), practising meditation with the mistaken belief that it would lead me to a utopian state devoid of pain, challenges, worries, and fears. I still fall into this trap sometimes. Meditation can never be a means to an end. It only bears fruit if it is an end itself. It is a technique/practice to calm our monkey minds. It is a practice to free our attention which is possessed by our never-ending thoughts and experience the stillness within us. It is a practice to be in the present moment. It is a practice to feel our deeper self which can ONLY happen in NOW when we are out of our thought (maybe just for a very few moments). When we approach meditation with the intention of reaching a future state, we inadvertently defeat its purpose which is to bring us back into the present moment. I have myself experienced it so many times when there is nowhere to be reached then I do end up experiencing a silent, still, blissful, infinite space. On the contrary, when the focus is to attain a certain state (which is always the future) or there is resistance to the present moment which may not be pleasant sometimes, my meditation practice turns out to be a mechanical activity without any essence or stillness.</p>
<p><strong>Whole attention on results</strong></p> <p>Many of us, including myself, tend to get too attached to the results fixated on specific outcomes. When those desired results fail to materialize, it often leads to suffering in the form of sadness, anger, worry, and disappointment. One might argue (I have done that) what is wrong with just focusing on results (this is what is taught in the corporate world). The only issue is that when we attach our peace and happiness to a certain outcome, it leads to deep suffering in the wake of undesired/unexpected outcomes. There is nothing wrong with wanting a certain outcome. Chances of success are in fact higher if the attention is on doing and not worrying about results. Also, when we don’t accept a certain outcome and keep on ruminating about an expected outcome then we inadvertently close ourselves off to the opportunities that life presents.</p>
<p>I had booked a tour of the Glacier after my retreat and I really was looking forward to that tour. I had extended my stay (after making a lot of adjustments to my entire itinerary) just for this tour. Guess what, my check-out process took a lot of time and I missed my bus by 5 minutes. I initially was very disappointed but then I let it go. I can tell it was an absolutely beautiful day. A deep sense of peace and presence dawned upon me. I can tell if I had not let go of my disappointment and surrendered to that moment, I would not have felt such peace.</p>
<p>I can also relate to it with the way we work at TO THE NEW. Most of the leadership team at TO THE NEW has a deep focus on doing and we learn, iterate and evolve from the results of our doing. We don’t always get the desired results and I do believe that life has been over-generous to us.</p>
<p><strong><em>Na Raag, Na Dhwesh</em> (no attachment, no resistance)</strong></p> <p>My first teacher used to say this in his guided meditation <strong><em>“Na Raag, Na Dhwesh”</em></strong>. I intellectually knew what it means but very few times I could experience and implement it. It is actually the same point as “whole attention on results”. This is also same as one of the most popular shlokas of Geeta <strong><em>“Karmanye vadhikaraste Ma Phaleshu Kadachana, Ma Karma Phala Hetur Bhur Ma Te Sango Stv Akarmani”</em></strong>. I had one question that I wanted from Eckhart Tolle during the retreat. In fact, I have been wanting to ask it for many years now. There was some time allocated for questions in each session and the volunteers used to choose whose question to pick up. I would raise my hand every time, but my turn never came up. I was disappointed with it after it happened for 4-5 times. A sudden realization struck me: perhaps it wasn't meant to be answered just yet. Maybe the right time had not arrived for my question. The moment I let go, I was at peace. I did raise my hand in subsequent sessions but I was not disappointed for not getting a chance. And my question did get answered. Exactly the same question was asked by somebody else in the very next session.</p>
<p><strong><p>One breath is good enough</strong></p> They say that one conscious breath is all it takes to come back to the present moment. I like to sit for a longer duration when I sit for meditation. I never enjoyed sitting for just 5-10 minutes. It is of course better if one is able to sit in silence for a longer duration but what is more important is to keep coming back to the present moment throughout the day. It is much better to have many small moments of mindfulness throughout the day as compared to just one long sit in the morning. And one conscious breath is indeed what it takes to come back to the present. So, people who don't do meditation because of the paucity of time need not spare a lot of time. Anyone can bring their attention to the present moment and one conscious breath is all it takes. Having said that, I still feel if you spare some time for a formal practice then it will just help you come back to NOW with more ease.</p>
<p><strong>Getting attached to your practice/teacher</strong></p> <p>This is one mistake that many practitioners do. This is also the reason Eckhart Tolle DOES NOT teach any formal way of meditation. Many practitioners get attached to a particular technique of meditation or their own teacher. They start deriving their sense of self (ego) from their teacher/practice/technique, for example, my teacher is the best or my technique is the best. I personally can relate to it very intimately. I used to feel the same that my teacher and his practices are the only right way to practice meditation/spirituality. It took a lot of pain and courage to let go of that identification. I sincerely feel that I have gained much wisdom and depth after letting go of my identification with my teacher. I still respect him and follow his teachings/meditations but I don't derive my sense of self out of it. Having said that, you will always find that one technique will resonate more with you. It is absolutely fine to practice it more often or solely focus on that technique, as long as you don't attach your ego to it. As many spiritual masters say, you also have to let go of meditation at the end. As the famous story goes, only when Gautam Buddha relinquished all the practices and then only he became enlightened.</p>
<p><strong>Love the pain to its death</strong></p> <p>When the pain-body triggers, it needs complete attention: For the uninitiated, the pain-body is our past emotional pain/trauma stored in our body that manifests itself in the form of very unpleasant emotions like anger, fear, grief, anxiety, etc. I would recommend reading "The Power of Now by Eckhart Tolle" for a better understanding. All of us have experienced it that we sometimes get triggered by something very trivial (sometimes by a naive remark by somebody) and completely lose control of ourselves. We get possessed by deep emotional pain and it drives us like a puppet till it subsides. This is of course very unpleasant and we want to get out of it. Similarly, sometimes in your meditation practice, you would have noticed some deep pain or discomfort (contrary to your expectations of only having a great experience during your meditation practice). This pain was already in you and it comes to the forefront during meditation to express itself, to get your love & attention, for the completion. It does not help to ignore it. The trick (or call it liberation) is not to shoo it away but experience it fully in its entirety. When we give our full attention to it while fully accepting it, the pain transmutes itself to peace. As Eckhart Tolle puts it, darkness can not stand light. It is true that it may be deeply painful and discomforting but it requires our complete attention. I have experienced it so many times that when I resist my pain, it keeps on creating havoc (sometimes for many days); and when I allow it to be when I listen to it with all my attention/care/love/surrender, it often dissolves (sometimes instantaneously).</p>
<p><strong>The trap of spiritual ego</strong></p> <p>One important aspect Eckhart Tolle emphasized was the need to be cautious of the spiritual ego, which can be quite subtle. Many of us may have encountered practitioners who perceive themselves as "more pious" or "pure" simply because they engage in spiritual practices or <a href="https://www.idanim.com/" target="_blank">practice meditation</a>. I could personally relate to this. I observed it happening within myself, where I unknowingly fell into the trap of considering myself superior and viewing others as ego-driven individuals (unaware of my own entanglement in that superiority complex, which is nothing more than another ego trap).</p>
<p>My journey into spirituality and meditation began in 2009 when I attended a retreat. It was a transformative experience that brought me a newfound sense of peace, unlike anything I had ever felt before. I was committed to that institution for 4-5 years before I changed my path when I felt that the teacher, as well as practitioners (including myself), have started thinking about ourselves as the most pious, pure, and true seekers/practitioners. I would never know whether I did right or wrong but I could clearly see myself deriving a very subtle (but deep) sense of ego from that institution often looking at others as lesser beings.</p>

Embrace mindfulness with Eckhart Tolle retreat and guided meditation. Discover the Eckhart Tolle’s teaching and cultivate inner peace, presence, and clarity

Discover Mindfulness Meditation with Eckhart Tolle's Guidance

Eckhart Tolle's retreat was a life-altering experience infused with wisdom & inner peace. Sharing insights from the retreat that helped me deepen my silence.

Embracing Presence: Lessons Learned at Eckhart Tolle's Retreat

<p>After a long day of work, many of us find that vegetating out in front of the TV is the best way to unwind. However, this does very little to mitigate the impacts of stress. It's important to trigger the body's natural relaxation response. A more ideal scenario is to enable your body into a deep state of rest that stops the stress response in its tracks. Something that slows down breathing and heart rate, reduces blood pressure, and restores physical and mental equilibrium. <a href="https://www.idanim.com/blog/11-different-techniques-of-meditation" target="_blank">Meditation and other mindfulness techniques</a> to manage stress like deep breathing, rhythmic exercise, yoga, and tai chi can help you achieve this state of calm.</p>
<p>Most techniques to manage stress can be done independently or with assistance like guided meditation. It's vital to remember, that no one method of relaxation is universally applicable. We can't all be the same. The best technique to manage stress is the one that will resonate with you and fit into your daily routine. It could take some experimentation to determine which method(s) is most effective for you. When you do, you'll find that it's easier to handle the stresses of daily life, you sleep better, you have more energy and a better mood, and your health improves.</p>
<p>Stress can be caused by anything from everyday problems to major catastrophes. However, your reaction to adversity is always within your control. Overwhelming or persistent stress can have adverse effects on health. This is why it's so important to have access to coping mechanisms against stress that actually work.</p>
<h2>Meditation and Mindfulness Techniques to Manage Stress</h2>
<p>In recent years, mindfulness has gained immense popularity, receiving endorsements from celebrities, business leaders, and psychologists. However, what exactly is meant by "mindfulness"? Rather than worrying about the future or dwelling on the past, mindfulness switches your focus to what's happening right now, enabling you to fully engage in the present moment.</p>
<p>Techniques to manage stress like mindfulness meditations have long been practiced as a means to alleviate emotional distress. Some of these mindfulness techniques and <a href="https://www.idanim.com/blog/the-stress-cycle-how-to-feel-safe-after-stressful-situations" target="_blank">meditation practices to manage stress</a>  bring you into the present moment by focusing on an anchor. It could be your breath, heartbeat or mantras. Other forms of mindfulness meditations encourage you to follow and then release internal thoughts or sensations. Mindfulness can also be applied to activities like walking, exercising, or eating.</p>
<p>The benefits of practicing mindfulness to keep one's attention on the present moment may seem obvious initially, but mastery comes only with time and effort. When you start practicing, you likely find that your focus keeps wandering back to your worries or regrets. But try not to lose hope. Each time you draw your focus back to the present, you're strengthening a new mental habit that can help you break free of fretting about the past or stressing about the future. Using an app for meditation can also help focus your attention, especially when starting out.</p>
<p>Here are a few mindfulness techniques to manage stress:</p>
<strong>Deep Breathing</strong>
<p>Deep breathing is one of the simple yet effective techniques to manage stress that involves taking full, cleansing breaths to calm both the mind and body. It takes little time to master, can be done nearly anywhere, and helps you feel calm and relaxed almost immediately. Deep breathing is the foundation of many different types of techniques to manage stress and can be supplemented with things like aromatherapy and music. You only need a few minutes and a quiet, comfortable place to sit or stretch out. You can leverage mindfulness meditation apps and audio downloads that are available to help you through the way.</p>
<strong>How to Breathe Deeply?</strong>
<p>Find a comfortable place, sit in a relaxed position, ensuring that your head, neck, and spine are in a straight line. This promotes ease of breath and helps maintain focus.</p>
<p><ui><li><strong>Inhale slowly and deeply:</strong> Take a slow, deep breath in through your nose, allowing your abdomen to expand. Feel the air filling your lungs as you breathe.</li><li><strong>Exhale fully:</strong> Exhale slowly and completely through your mouth or your nose, gently contracting your abdominal muscles to expel all the air. Release any tension or stress with each breath out.</li><li><strong>Lengthen your breath:</strong> As you continue breathing deeply, gradually extend the duration of your inhalations and exhalations.</li></ui></p>
<p>Try lying down if you have trouble breathing from your abdomen while sitting up. Place a small book on your stomach and practice deep breathing, allowing the book to rise and fall with each inhale and exhale.</p>
<strong>How does Deep Breathing Help in Managing Stress?</strong>
<p>Deep breathing meditation can serve as a powerful tool for managing and reducing stress. By intentionally focusing on deep, mindful breaths, individuals can activate the body's relaxation response and counteract the physiological effects of stress.</p>
<p>When you experience stress, your body enters a state of heightened alertness, often accompanied by rapid, shallow breathing. This shallow breathing can further exacerbate stress, leading to increased tension and anxiety.</p>
<p>Deep breath meditation, on the other hand, encourages slow, deep inhalations and exhalations, which signal to the body that it is safe and can relax. Deep breathing promotes increased oxygen intake, which helps regulate the heart rate and lowers blood pressure, leading to a calmer physiological state.</p>
<p>Try this breath meditation to experience a deep calm sweep over you.</p>
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<strong>Body Scan Meditation Technique or Vipassana</strong>
<p>Vipassana is a method of self transformation and personal growth achieved by observing oneself. During this meditation, you focus on the sensations in your body. By paying attention to these sensations without judgment, you gain insights into their temporary nature. This process brings clarity to your thoughts and helps you reflect on the impermanence of everything in your life.</p>
<strong>How Vipassana Meditation can Help Manage Stress?</strong>
<p>Vipassana meditation trains you to observe your thoughts, emotions, and bodily sensations with non-judgmental awareness. By practicing this meditation, you become better equipped to recognize and understand the triggers of the stress as they arise, allowing you to respond more skillfully.</p>
<p>Through the practice of Vipassana, you learn to observe your thoughts without getting caught up in them. This detachment helps create distance from stressful or negative thought patterns, reducing their impact and allowing you to respond to them with greater clarity and calmness.</p>
<p>Vipassana meditation technique incorporates deep breathing and relaxation techniques that activate the body's relaxation response. Regular practice can help lower heart rate, blood pressure, and release muscular tension, promoting a state of physical and mental relaxation that counteracts the effects of stress.</p>
<p>You can try this Vipassana meditation that can help you manage stress and release tension.</p>
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<strong>Mindful Walking</strong>
<p>Mindful walking is one of the effective techniques to manage stress. Mindful walking is a practice that encourages you to be fully present in the moment as you move through space. It invites you to pay attention to the sensation of our feet touching the ground, the rhythmic swings of our limbs and the symphony of sounds surrounding us.</p>
<p>By engaging our senses and redirecting our focus to the present, mindful walking becomes invaluable ways to reduce  stress and promoting overall wellbeing.</p>
<p>Unlike traditional walking which is often a mindless routine, mindful walking cultivates a deep sense of awareness. It encourages you to observe the surroundings without judgements allowing you to appreciate the beauty of nature, the warmth of the sun or the gentle caress of the breeze. By immersing yourself in the present moment, you detach from the worries of the past or anticipations about the future, effectively relieving stress and anxiety.</p>
<strong>How does Mindful Walking Help in Managing Stress?</strong>
<p>Walking serves as an excellent stress buster, but its benefits amplify exponentially when practiced mindfully, with deliberate attention and presence of mind.</p>
<p>Mindful walking is a practice that involves bringing a deliberate and non-judgmental awareness to the act of walking. By focusing on the present moment, the physical sensations and the surroundings, mindful walking can be a powerful tool for managing stress. It allows individuals to break away from rumination and worries, redirecting their attention to the present experience.</p>
<p>Through mindful walking, you can bring a sense of calm and connectivity with the world as well as improve your overall wellbeing. By engaging in mindful walking, you can effectively alleviate stress and foster a healthier relationship with your thoughts and emotions.</p>
<p>Mindful walking also helps improve your focus and concentration. Walking slowly and attentively helps develop a greater sense of presence and focus. When practising mindful walking, the focus remains on walking rather than reaching a certain destination.</p>
<p>This results in encouraging the ability to pay attention to each step associated with the journey. For example, you walk past a tree that sheds aggressively on certain windy days, you watch those kids waiting for their school bus daily and realise one of them has forgotten his water bottle as he is not wearing it on his neck. These are some of the things which trigger your brain as you improve your concentration and focus abilities.</p>
<p>To incorporate mindful walking into your daily routine, set aside dedicated time to engage in this practice. Find a quiet and safe environment, ideally around nature where you can freely walk without distractions.</p>
<p>You can try this <a href="https://s20v7.app.link/share-link?courseId=62b07726dffce20ca8804730" target="_blank">Kiss the Earth while Walking</a> meditation on our app to help you practice mindful walking.</p>
<strong>Yoga</strong>
<p>Yoga, rooted in ancient wisdom and mindfulness, provides a unique blend of physical movement, breathwork and meditation. It consists of a wide range of postures popularly known as Asanas that promote flexibility, strength and balance. However, Yoga extends far beyond a physical practice, as it nourishes the mind, body and spirit fostering a deep sense of self awareness and inner peace.</p>
<p>As a mindfulness technique, Yoga invites you to be fully present in the moment, connecting the breath with movement. By focusing the attention on the sensation of your body, the alignment of the poses and the rhythm of your breath, you cultivate a state of mindfulness that gently releases you from the grip of stress.</p>
<strong>How does Yoga Help Manage Stress?</strong>
<p>When it comes to managing stress, yoga offers several benefits. Firstly, the gentle movements and stretches in yoga help release tension from the body, relieving physical symptoms of stress.</p>
<p>Secondly, the focused breathing exercises in yoga activate the body’s relaxation response, calming the nervous system and reducing stress hormones. Additionally, the mindfulness cultivated during yoga practice encourages present moment awareness and helps individuals detach from stress inducing thoughts.</p>
<p>Regular yoga practice can also improve sleep quality, increase self awareness and enhance resilience to stressors. By integrating the mind, body and breath, yoga can offer powerful and comprehensive ways to reduce stress and promote overall balance and wellbeing.</p>
<p>Some of the easiest yoga techniques include <a href="https://www.idanim.com/blog/what-are-the-benefits-of-yoga-nidra-meditation" target="_blank">Yoga Nidra</a>, a profound relaxation technique that helps manage stress and promote overall well-being. It is a systematic method of guided meditation that induces a state of deep relaxation while maintaining a heightened state of awareness.</p> 
<p>Another effective yoga techniques to manage stress include Pranayama, a yogic practice that involves controlled breathing techniques to harness and regulate the life force energy known as "prana." Certain Pranayama techniques, such as Anulom Vilom or alternate nostril breathing, activate the parasympathetic nervous system, which promotes relaxation and counters the effects of stress.</p>
<strong>How to Incorporate Yoga as Mindful Technique in your Daily Routine?</strong>
<p>To incorporate yoga as a healthy coping mindfulness technique into your daily routine, carve out dedicated time for practice. Create a serene space in your home or find a local yoga studio that resonates with you.</p>
<p>Begin with simple poses and gradually build your practice, paying attention to your body's cues and honoring your limitations. Remember that yoga is a personal journey, and each practice is an opportunity for self-exploration and growth.</p>
<p>As you step onto the yoga mat, allow yourself to surrender to the present moment. Embrace the union of mind, body, and breath, and let the practice guide you towards inner harmony. With each conscious movement and each mindful breath, release the weight of stress and find solace in the gentle embrace of yoga.</p>
<p>You can practice this ancient Yoga Nidra technique and relax your body and mind.</p>
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<strong>Journaling</strong>
<p>For many, keeping a journal has been a favorite pastime for decades, whether for therapeutic or educational purposes.</p>
<p>Journaling simply means writing down your thoughts and feelings. This seemingly insignificant action has been shown to help people deal with stress and mental health issues.
Research has shown that journaling is one of the effective ways to reduce stress. Also, journaling has been linked to fewer symptoms of anxiety and depression, according to a 2021 study.
Journaling can help people learn about the situations and fears that trigger their sudden or chronic anxiety. A 2018 study found that emotion-focused journaling decreased anxiety, depressive symptoms, and distress. The study concluded that journaling improved the well-being of patients with medical conditions in just 1 month.</p>
<strong>How Journaling can Help Manage Stress?</strong>
<p>Journaling may help you feel in control of your emotions. Keeping a journal can be a helpful coping mechanism for people who suffer from anxiety and depression. The following are some of the ways in which keeping a journal can help you deal with stress:</p>
<ui><li><strong>Identify fears or concerns that may be causing you stress or anxiety:</strong> By writing down your thoughts and feelings, a journal becomes a safe space to explore any fears and concerns that might be adding to your stress bucket.</li><li><strong>Recognize triggers that exacerbate feelings of stress:</strong> Journaling enables you to recognise and identify triggers that exacerbate feelings of stress. By reflecting on your experiences and emotions, you can begin to identify specific situations, people, or circumstances that consistently contribute to heightened stress levels.<l/i><li><strong>Manage your stress more efficiently in the future:</strong> Regularly journaling about your stressors and coping strategies creates a valuable record of your experiences. These records serve as reference points helping you identify effective techniques and approaches that have worked well in the past.</li><li><strong>Practice positive self-talk to build your confidence:</strong> Journaling provides an opportunity to practice positive self-talk which can significantly impact your confidence and resilience to tackle stress.</li><li><strong>Identify and reduce unhelpful thoughts and behavior:</strong> Through journaling, you can observe and analyze your thoughts, emotions, and behaviors. This process helps uncover any unhelpful patterns or negative thought cycles that contribute to stress.</li></ui>
<h3>Getting Started</h3>
<p>Embarking on a journey of mindfulness, whether through meditation, deep breathing, yoga, or journaling, can come with its fair share of challenges. Just like learning any new skill, there might be a few initial hiccups along the way.</p>
<p>Start small; it can either be 5 deep breaths, meditating for 10 minutes, or writing a small para in your journal. Slowly and gradually increase the duration of your practice. Do not be disheartened if you miss it for a day or two, keep going. Take the help of cues to trigger the new habit. It could be time, location, or your previous action. Remember, consistency is the key.</p>
<p>By incorporating mindful techniques into your daily routine, you can navigate stress, develop self-awareness, connect with your emotions, and experience the remarkable benefits of this transformative practice. Prepare to experience the incredible rewards that await you on this mindful journey.</p>
<p>Idanim is a mental wellness and meditation app with over 1000 meditations across 40+ categories covering stress, anxiety, sleep, confidence, failures, relationships, etc. There are meditations for every individual in every life situation. Our unique group of <a href="https://www.idanim.com/meditation-teachers" target="_blank">meditation teachers</a> come from all over the world with a combined meditation experience of more than 200 years. There are times when a person wants to practice meditations on their own. With self practice feature, users can customize the meditations according to their own choices. They can practice by themselves using the timer in the app and meditate with nature sounds of their choice. Download Idanim on <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Play Store</a> to start your mindfulness journey today.</p>

Find mindfulness techniques to reduce stress and enhance mental well-being. Cultivate self-awareness, relaxation & emotional balance.

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Overwhelming or persistent stress can have adverse effects on your health. Incorporating mindful techniques into your daily routine can help you manage stress better.

5 Mindfulness Techniques to Manage Stress

Demystifying Meditation with Jay Chodagam

<p>World Meditation Day arrived in all its splendor as Idanim celebrated the occasion with an awe-inspiring one-hour masterclass led by our esteemed <a href="https://www.idanim.com/meditation-teachers/jay-chodagam" target="_blank">meditation teacher, Jay Chodagam</a>. He is one of the meditation instructors at Idanim. He is a double Engineer turned Monk and has been teaching meditation for over 20 years.</p>
<p>This captivating session was designed to empower people to understand and overcome the confusing appeal of distractions that are common in the modern world, especially in the era of artificial intelligence and the disruption of technologies in our lives.</p>
<p>In the modern era, we are constantly bombarded with an overload of information, distractions, and stimuli that demand our attention. Our minds are often scattered, restless, and overwhelmed, leaving us feeling disconnected from our own thoughts, emotions, and overall well-being.</p>
<p>A powerful antidote to this disconnection is meditation. Meditation benefits us to step away from the external noise and turn our focus inward. By cultivating a regular mindfulness practice, we create a sacred space within ourselves where we can find clarity, inner peace, and a deeper understanding of who we truly are.</p>
<p>Where external influences constantly vie for our attention and demand our energy, meditation benefits with essential counterbalance. With mindfulness practice, we <a href="https://www.idanim.com/blog/how-to-evoke-positive-change-in-your-life-with-meditation" target="_blank">unlock a multitude of meditation benefits</a>, such as enhanced self-awareness, increased emotional resilience, and a profound sense of inner equilibrium. Through regular practice, we can experience the transformative power of meditation benefits on our overall well-being.</p>
<p>Delving deep into the subject, the masterclass emphasized the significance of slowing down and allocating time for oneself. Why is meditation so crucial, you ask? Well, prepare to be amazed as Jay presents scientifically-backed evidence showcasing meditation benefits and mindfulness practice in taming the chaotic frenzy and cultivating tranquility within the mind and body. This blog will provide some of the essential points and key takeaways from the masterclass.</p>
<p>First, let’s look at how technology is disrupting natural human functioning.</p>
<h3>Impact of Technology on Human Brain Functioning</h3>
<p>Have you ever experienced that strange sensation in your pocket, as if your phone is beckoning you to pick it up? It's almost as if your body has developed a sixth sense, a neurologically induced phantom feeling that compels you to check your device, even when there's no real reason to do so.</p>
<p>This phenomenon can be attributed to the intervention of technology on our brain functioning. Our brains have adapted to this constant influx of digital information, creating neural pathways that respond to the stimuli of notifications and alerts.</p>
<p>Over time, our neurology has become wired to expect these signals, triggering a feedback loop that keeps us perpetually connected to our devices.</p>
<p>It's a fascinating and somewhat unnerving realization that our bodies have adjusted to this technological invasion, blurring the lines between our physical and digital existence. We have become so entangled with our devices that they have become an extension of ourselves, both physically and mentally.</p>
<p>But what are the implications of this profound shift in our bodies? For one, it highlights the incredible plasticity of the human brain, its ability to adapt and rewire itself in response to new stimuli. However, it also raises concerns about the potential consequences of overconsumption and constant engagement with technology.</p>
<h3>Addiction to Distraction</h3>
<p>While the intervention of technology has undeniably brought numerous benefits to our lives, it has also contributed to the rise of distraction.</p>
<p>Our minds are constantly pulled in a million different directions, and our lifestyle bears the burden. It's not just a matter of a fleeting moment of distraction. It's about the profound impact this addiction has on the quality of our thoughts and the overall state of our well-being.</p>
<p><strong>Scientific studies have shed light on the startling effects of this addiction. They have found that on average, we experience around 25 thoughts per minute when we are in a state of discontentment. That's 25 thoughts buzzing around in our minds, indicating a certain level of dissatisfaction.</strong></p>
<p>Now, imagine a mind plagued by a staggering 50 thoughts per minute - that's twice the average, a miserable condition for the brain to be in.</p>
<p>On the other hand, a transition to a healthier state with approximately 5 thoughts per minute is considered beneficial for the brain.</p>
<p>These numbers reveal the alarming consequences of our addiction to distraction. Our constant engagement with notifications, social media, and the digital world takes a toll on our mental state. The aftermath of this barrage of thoughts manifests in various problems that can significantly impact our daily lives.</p>
<p>Stress becomes a constant companion, as our minds struggle to find a moment of respite. Anxiety creeps in, fueled by the fear of missing out or the pressure to constantly be connected. Dissatisfaction becomes a recurring theme, as our attention is constantly divided, preventing us from fully immersing ourselves in the present moment.</p>
<p>Fatigue sets in, as the mental energy required to process this constant stream of information becomes overwhelming. Concentration becomes a rare commodity, making it difficult to focus on important tasks or engage in deep, meaningful thinking. And, unfortunately, this cocktail of emotions and challenges can sometimes lead to heightened levels of aggression.</p>
<p>The quality of our thoughts is a direct reflection of our lifestyle and the choices we make in managing our attention. Our addiction to distraction can erode the very essence of our well-being and hinder our ability to lead fulfilling lives.</p>
<p>So, how can we break free from this cycle? The answer is meditation! </p>
<p>Meditation benefits us by providing a key to break free from the clutches of addiction to distraction. By engaging in mindfulness practice like guided meditation or <a href="https://s20v7.app.link/share-link?courseId=63c00803b57525401a794253" target="_blank">mindfulness breathing exercises</a>, we embark on a journey of self-discovery and inner peace, experiencing the meditation benefits firsthand.</p>
<p>We learn to observe the incessant chatter of our minds without judgment, gently guiding our focus back to the present moment. This process of meditation benefits us by cultivating awareness of our thoughts, emotions, and sensations, allowing them to arise and pass without being swept away by their pull.</p>
<p>With each breath, we cultivate a sense of groundedness and clarity, gradually unraveling the web of distraction that entangles our minds. These meditation benefits help us create a sacred space within ourselves, where we can find refuge from the constant noise and reconnect with our true essence.</p>
<p>Through regular mindfulness practice, we can experience the transformative meditation benefits that lead to increased focus, emotional well-being, and overall mental clarity.</p>
<p><strong>Neuroscience of Meditation: Understanding the Brain’s Response to Meditation</strong></p>
<p>When it comes to meditation, it turns out that certain areas of this intricate city start to take a break and go offline. The latest research from Harvard Medical School has shed light on the fascinating science behind meditation.</p>
<p><strong>One key finding is that mindfulness meditation benefits the frontal cortex, known for its role in executive functioning.</strong> During meditation, this part of the brain tends to go quiet, allowing you to experience a state of being fully present in the moment, free from the constant chatter and worries that can plague our daily lives. Mindfulness practice, including meditation for anxiety, effectively powers down the frontal cortex, providing relief from overthinking and anxiety while promoting a sense of calm and focus.
<p>Another region that undergoes transformation during guided meditation is the parietal lobe that plays a crucial role in sensory perception, spatial awareness, attention, and self-awareness. </p>
<p>Meditation benefits the parietal lobe in cultivating self-awareness by allowing individuals to observe their thoughts, emotions, and bodily sensations with a non-judgmental attitude, leading to a deeper understanding of oneself. Mindfulness practice can help individuals better regulate their emotions, reducing reactivity and promoting a more balanced emotional state.</p>
<p>But meditation benefits do not stop there. The humble thalamus, a tiny pea-sized structure nestled deep within your brain, also undergoes positive changes. The thalamus acts as a gatekeeper, filtering out unnecessary noise and allowing only the essential information to reach your conscious mind. Through mindfulness practice, the thalamus becomes more efficient, enabling it to keep distractions at bay and ensure that your mind stays clear and focused.</p>
<p>You can also take a look at our blog, <a href="https://www.idanim.com/blog/science-behind-mindfulness-meditation" target="_blank">The Science behind Mindfulness</a> to understand the science behind the practice of meditation and how it transcends beyond the physical aspects.</p>
<p>The masterclass concluded with a live meditation practice, followed by Jay answering a few questions from the audience.</p>
<p>Watch the video below to listen to the complete masterclass conducted by our expert, Jay Chodagam.</p>
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Join our captivating session to demystify meditation in modern India. Overcome distractions, embrace mindfulness, and thrive in the digital era

 Unlocking the Power of Meditation: A Guide for Modern India

Constantly engaging with notifications and the digital world impacts our mental state, but meditation benefits can alleviate these issues.

Demystify Modern Meditation with Jay Chodagam

Demystifying Meditation for Modern India

How Mindfulness Helps in Anxiety & Depression

<p>Depression and anxiety continue to loom as significant public health concerns, particularly within the realm of working professionals. In the fast-paced modern world, where ambition and achievement drive the engines of success, depression and anxiety have stealthily established themselves as formidable foes. <strong>Over 42.5% of working adults in India are struggling with anxiety and depression.</strong> Behind the polished facades of working professionals, these silent battles persist, casting shadows over productivity, stifling creativity, and eroding well-being.</p>
<p>Depression can be treated in several ways. Traditional first-line treatments include antidepressants and psychotherapy, but new evidence suggests that regular meditation practice can help by altering the brain's response to stress and anxiety.</p>
<p>While depression and anxiety might seem pretty distinct, for the most part, some symptoms can overlap in both. Anxiety is characterized by excessive worry, nervousness, and fear, while a persistent low, sad, or hopeless mood indicates depression.</p>
<p>However, there are several symptoms shared among these conditions. It's not always easy to know what your symptoms mean if you're dealing with a condition like this because they can manifest differently for different people.</p>
<p>It's also possible to have both depression and anxiety at the same time: A worldwide survey from 2015 found that 41.6% of people reported having both major depression and an anxiety disorder during the same 12-month period.</p>
<p>What is a key similarity between depression and anxiety? With the help of a trained mental health professional, both can improve.</p>
<p>We'll describe each disorder's most prominent indicators and advise on how to deal with them below. Several distinguishing features help differentiate depression from anxiety.</p>
<h2>Understanding the Difference Between Anxiety & Depression</h2>
<p><strong>Depression</strong></p>
<p>While it's natural to experience sadness and hopelessness during challenging times, ongoing feelings of emptiness and sadness, unaffected by positive experiences or changes, could be signs of depression.</p>
<p>Depression is characterized by a low, sad, or empty feeling in addition to the following symptoms:</p>
<ui><li>Apathy - a lack of interest in or pleasure from previously enjoyed activities</li><li>Anger, irritability, restlessness, sluggishness, and a chronic lack of energy</li><li>Feelings of guilt, worthlessness, or helplessness</li><li>Suicidal, death, or dying thoughts</li><li>Changes in appetite and weight</li><li>Difficulty concentrating, making decisions, or remembering information</li>
<li>Undiagnosed aches, pains, or gastrointestinal concerns</ul></li>
<p></p>
<p><strong>Anxiety</strong></p>
<p>Anxiety, or feelings of unease, fear, or worry, affects nearly everyone occasionally. You might feel anxious because anxiety is a normal stress response, especially before major life events, significant decisions, and new endeavors.</p>
<p>But if you're anxious almost every day for months, you might have Generalized Anxiety Disorder (GAD) or another anxiety disorder.</p>
<p>Anxiety disorders extend beyond the worry about unexpected life challenges. It often stems from but goes beyond worries about health, grades, or relationships, and concerns can lead to persistent thoughts and fears that start to impact day-to-day functioning.</p>
<p>The most prominent symptoms of chronic anxiety are:</p>
<ui><li>Irritability, physical restlessness, feelings of dread, doom, or panic</li><li>Inability to sleep</li><li>Constant weariness and difficulty concentrating</li><li>Other physical manifestations such as aches and pains</li><li>Nausea, vomiting, and diarrhea</p>
<p>While it's important to remember not everyone with depression, anxiety, or both conditions will experience the same set of symptoms, the two conditions commonly involve several of the same symptoms.</p>
<p>Sometimes, you might find yourself:</p>
<ui><li>Stuck in a cycle where you explore, over and over, all the possible ways a situation could go wrong</li><li>Unable to stop thinking about all the things worrying you, even when you know you can't do anything about them</li><li>Fixating on guilt about not having the energy to spend time with friends</li><li>Going over and over past events and blaming yourself for things you have no control over, including feelings of depression</li>
<p></p>
<p>Seeking professional help from a therapist is recommended if you are experiencing these symptoms. Psychotropic medication can also help reduce anxiety and depression symptoms. However, medication alone is not sufficient to address the underlying issues, so your doctor or psychiatrist will likely also recommend therapy.</p>
<p>Other approaches that can treat both conditions:</p>
<ui><li><strong>Cognitive Behavioral Therapy (CBT):</strong> Enables patients to recognize negative thoughts and action patterns before they can be questioned and reframed
<ui><li><strong>Mindfulness-Based Cognitive Therapy:</strong> Mindfulness and behavioral techniques to help you begin to manage negative emotions and maintain a presence in distress</li><li><strong>Acceptance and Commitment Therapy (ACT):</strong> A form of psychotherapy that teaches techniques for dealing with negative or upsetting thoughts, maintaining mindfulness, and committing to constructive actions that align with one's values</li><li><strong>Problem-Solving Therapy:</strong> This method emphasizes the development of coping mechanisms as a means of dealing with mental health issues and stressful situations</li></ui></p>
<h2>Mindfulness Therapy for Anxiety and Depression</h2>

<p>Research findings from a meta-analysis of 47 studies shed light on the potential of guided meditation as a viable treatment for stress-related conditions such as anxiety and depression. Several studies consistently demonstrate that <strong>engaging in <a href="https://www.idanim.com/blog/science-behind-mindfulness-meditation" target="_blank">mindfulness meditation programs can have a profound impact on mental well-being</a>, comparable to the effects of antidepressant medication</strong>. As per a study published in JAMA Psychiatry, Mindfulness-Based Cognitive Therapy (MBCT) has resulted in reduced relapse rates among patients with significant depression symptoms for an impressive duration of up to 60 weeks, irrespective of their gender, education, age, or relationship status.</p>
<p>According to Dr. John W. Denninger, Director of research at the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital, <strong>"meditation trains the brain to achieve sustained focus and to return to that focus when negative thinking, emotions, and physical sensations intrude,"</strong> which is common when experiencing stress and anxiety. Meditation has been found to help alter certain brain regions specifically linked to depression. For instance, research has shown that people with depression have increased activity in their medial prefrontal cortex (mPFC). The medial prefrontal cortex (mPFC) is commonly called the "me center" because it is the brain region responsible for processing information related to the individual. The medial prefrontal cortex (mPFC) kicks into high gear during high stress.</p>
<p>The amygdala, also known as the "fear center", is another area of the brain linked to depression. When we're scared or feel in danger, our brain's amygdala kicks into high gear, releasing the stress hormone cortisol from our adrenal glands.</p>
<p>The depression-inducing effects of these two brain areas reinforce one another. As a defense mechanism against an imaginary threat, stress and anxiety raise cortisol levels in the "fear" center, which controls the "me" center. Studies have shown that meditation can help unlink these parts of the brain.</p>
<p><a href="https://www.idanim.com/blog/the-stress-cycle-how-to-feel-safe-after-stressful-situations" target="_blank">Lowering stress levels through meditation</a> is possible because the practice trains the mind to ignore unpleasant sensations like those caused by stress and anxiety.</p>
<p>The hippocampus is another part of the brain that benefits from meditation (a brain area involved in memory). Although people with recurrent depression have been found to have a smaller hippocampus, a recent study found that meditating for 30 minutes a day for eight weeks increased the volume of gray matter in the hippocampus.</p>
<h2>How Meditation Changes Your Thinking</h2>
<p>The point of meditation isn't to ignore stress or to shut out negative thoughts but to become aware of both while simultaneously realizing that you don't have to give in to either. Simply closing your eyes and repeating a single word or phrase, or counting your breaths, can help. This can help create space between you and your stressful thoughts or feelings, allowing you to see them for what they are—outside forces that can't define you.</p>
<p>The mind trained through meditation can better handle stress. Taking a few minutes to meditate before going into a social situation or seeing a doctor can help the mind and body transition out of the stress response and into a more relaxed state. Many people find that mindfulness meditation helps them better manage their responses to the stress and anxiety that often lead to depression.</p>
<p>When you are feeling anxious, depressed, overwhelmed, and unfulfilled by your life's situations- real or imaginary, mindfulness helps instill a reflective quality in your thought processes. It allows you to become more aware of simple moments of joy and the mundane and boring. When we're not caught up in action, we begin to piece together more details - and see from a different perspective, being able to do that helps in every aspect of life.</p>
<p>Here is a meditation by <a href="https://www.idanim.com/meditation-teachers/rishma-palkar" target="_blank">Rishma Palkar</a> to help you reduce your anxiety and experience deep relaxation and a sense of calm.</p>
<p><a href="https://www.idanim.com" target="_blank">Idanim</a> is a great place to start your mindfulness journey; a meditation and mindfulness app that focuses on your mental and emotional wellbeing. Our live sessions and masterclasses allow you to interact with our select team of meditation teachers with a combined experience of 200+ years. With over 1000 meditations in 40+ categories, you can choose and practice a meditation technique that helps you deal with your current mood and situation.</p>
<p><strong>Begin your mindfulness and meditation journey today with Idanim. Download our app from <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Play Store</a></strong>.</p>


Discover the power of mindfulness & meditation in combating anxiety and depression. Cultivate calm & reclaim your mental well-being with proven techniques.

How Mindfulness helps in dealing with Anxiety & Depression

Several studies consistently demonstrate that engaging in meditation and mindfulness programs can help in treating stress-related conditions such as anxiety and depression.

Mindfulness Meditation for Anxiety & Depression

How Mindfulness Helps in Dealing with Anxiety & Depression

<h2>Meditation - Understanding its Essence</h2>
<p>Meditation is believed to be in existence since the beginning of time itself. The earliest clear references to meditation are in the middle Upanishads and the Mahabharata. In fact, an early Shaivite text called the Vigyan Bhairav Tantra, believed to have been written around the 7th-8th century CE, briefly presents around 112 Tantric meditation methods (<em>yuktis</em>) or centering techniques (<em>dhāraṇās</em>) in a discourse between Bhairava and Bhairavi (believed to be Shiva and Parvati.) So, it is hard to establish a clear date when meditation came into being.</p>
<p>There are many examples of references to people practicing meditation in the olden times in our spiritual ballads and epics. One such example is the Indonesian shadow plays depicting Arjuna’s meditative journey from Mahabharata. In some of the oldest written records from around 1500 BCE in India, the reference of <em>Dhyāna</em> or <em>Jhāna</em> is mentioned as the training of the mind, often translated as meditation. While in China, early forms of meditation are referenced as far back as the 3rd and 6th century BC and linked to the Daoist Laozi, an ancient Chinese philosopher, and his writings. But, there is one point of absolute clarity: this ancient practice has prevailed and survived because its relevance through the ages has only increased and is widely recognized as a tool to connect with oneself better.</p>
<p>The practice of meditation has traveled across nations, religions, and traditions, and meditators have gathered different forms of meditation. With the vast knowledge base of meditation covering its basics, techniques, and styles, it can be overwhelming for beginners to start off on the journey of mindfulness and meditation, and inculcating it can be challenging. Furthermore, you need to understand the intricacies and tactics behind mindfulness to start a meditation practice. While there are numerous techniques to choose from, we are listing some of them here so that you can see which resonates with your true beliefs.</p>
<h2>11 Different Meditation Techniques</h2>
<p>While there are numerous types of meditation techniques to choose from, we are listing a few of them here for you to pick which ones work for you:</p>
<p><strong>1. Breathing / Anapanasati meditation</strong> - Anapanasati is one of the simplest meditation techniques. Many practitioners find this form of meditation focusing on the breath, as a natural place to begin their meditation journey. With its roots in Buddhist teachings, this Breathing meditation technique is one of the easiest which makes it ideal for beginners. The practice—according to the Anapanasati Sutta is said to be the form of meditation used to bring the Buddha to full awakening. In this clear and detailed teaching, the Buddha presents a meditation technique that uses conscious breathing to calm the mind so that it is fit to see into itself, to let go into freedom. Because, intentional breathing can free your mind from stress and irritability and enhances clarity of thought. This meditation technique can be practiced whenever you feel overwhelmed before a presentation, an important meeting, or when you are about to start your day.</p>
<p>You can try out a short Anapanasati meditation and experience deep peace.</p>
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<p><strong>2. Mantra meditation</strong> - Mantra Meditation technique is taken chiefly from Hinduism and Buddhism. Shlokas or mantras are words, syllables, or sentences, usually in Sanskrit or Pali. The mantras are repeated over and over in a mantra meditation session. Mantra meditation may serve a more profound spiritual purpose as certain Hindu, Buddhist, and ancient Christian traditions (Latin), use mantras to center the heart and mind to mindfully connect with the divine power. The words often carry deep meanings that work as affirmations to become a part of our subconscious. Mantras can be a helpful tool for achieving a deep state of relaxation during meditation. Mantras help you go deeper into any spiritual practice and can be a genuine guide to help you navigate your meditation as it evolves. They may even lead you to discover and develop your spiritual strengths with honesty and integrity. For example, specific Sanskrit mantras like the "Soham'' carry profound meaning. The Soham mantra, which resonates with "I am that, "indicates an association with that divine intelligence, the oneness of all. If you have difficulty memorizing mantras, you can start with a simple chanting of OM or even the hum (''hmmm") as it is believed to be the sound that travels through the universe across galaxies.</p>
<p>You can try this <a href="https://s20v7.app.link/share-link?courseId=62b1edf8dffce20ca880473c" target="_blank">Mantra meditation</a> on our app that can help you experience positivity through OM chanting.</p>

<p><strong>3. Body Scan meditation / Vipassana</strong> - This meditation technique is based on an ancient practice and encourages an introspective focus on various parts of your body. Vipassana, which means to see things as they are, is one of India's most ancient meditation techniques. It was rediscovered by Gautama Buddha more than 2500 years ago and was taught by him as a universal remedy for all ills. Vipassana enables us to gain "insight into the underlying essence of reality through the study of "suffering", "unsatisfactoriness", "impermanence", "non-self", and "emptiness". Vipassana is a way of self-transformation through self-observation. This meditative practice takes your body as the focal point as you gauge the various sensations that run through your body. When you put your non-judgmental attention to those sensations, it allows you to see the impermanence of those sensations and allows a clarity of thought to percolate to your life situations and reflect on the impermanence of everything. In some traditional Vipassana practice, you focus on your entire body to identify these sensations, while in other traditions you focus on specific body parts. However, either of them can help the meditators experience a better emotional and physical connection with themselves.</p>
<p>You can try <a href="https://s20v7.app.link/share-link?courseId=62ab1ed71e967070d6d6ab95" target="_blank">Vipassana Meditation</a> on our app that helps you align your body and mind to gain peace.</p>

<p><strong>4. Chakra meditation</strong> - The word "chakra" comes from Sanskrit and translates to "wheel" or "disk," referring to the shape of these whirling energy centers that unite the mind, body, and spirit. According to Hinduism, Chakra meditation technique involves the 7 Chakras or the energy centers in our body, the number can vary marginally according to different religious or Yogic doctrines e.g: Buddhism and Taoism. These 7 Chakras are placed in a row, from the base of the spine to the crown of the head. These are the Crown chakra at the top of the head, Third eye chakra in your forehead between your eyes, Throat Chakra located at the base of your throat, Heart Chakra at the center of your chest, Solar Plexus Chakra located in your abdomen above your belly button, Sacral Chakra situated at your pelvis, and Root Chakra at the base of your spine. Each Chakra is significant as they distribute energy needed for our health, well-being, and vitality. Imbalance in any chakras leads to headaches, inability to concentrate on tasks at hand, pain, stiffness in some parts of the body, blurred vision, loss of sleep, and irritability. You can learn more about how to balance our chakras <a href="https://www.idanim.com/blog/why-is-chakra-balancing-important-for-a-healthy-mind-and-body" target="_blank"> in this blog</a>. When we practice Chakra meditation technique, we can focus and heal the chakras by concentrating on each one. After experiencing an enlightening Chakra meditation session, you can feel an emotionally relaxed sense of contentment, peace, and heightened energy.</p>
</p>This Chakra Meditation can be a great stepping stone for the activation of your Chakras.</p> 
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<p><strong>5. Gibberish Meditation</strong> -  Named after an enlightened Sufi master, Jabbar, and created by and popularized by OSHO, this cathartic meditation technique encourages expressive sounds and body movements, followed by a deep merging or a quiet relaxation. When practicing Gibberish meditation technique, you talk incoherently, like a child. The purpose of this incomprehensible jumble of letters is to disrupt our usual thought processes. Since we are able to string together words, we have considered them our primary means of communication. When we express ourselves in a language without meaning, the usual conventions disappear, and we find our true voices. Usually each session of Gibberish meditations is followed by moments of silence, so one can reflect on their thoughts and their rediscovered clarity.</p>
<p>Here’s a <a href="https://s20v7.app.link/share-link?courseId=636d180656a79e4e71459987" target="_blank">Gibberish Meditation</a> on our app to help you clear your mind. 
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<p><strong>6. Qigong Meditation</strong> - Qigong meditation technique is an ancient Chinese healing practice that combines controlled breathing, gentle movement, and meditation to promote good mental, physical, and spiritual health. Like Tai chi, Qigong meditation is believed to treat various health conditions, including high blood pressure, heart disease, diabetes, chronic fatigue, insomnia, and leg and back pain, among others. This is a time-honored and potent Chinese technique for maximizing vitality by maintaining free flow along the body's energy channels or meridians. It is believed that channeling this energy inward during meditation can aid in one's own healing and well-being while directing it outward can help heal another.</p>
<p><strong>7. Sound Meditation</strong> -  Sound has an ancient kinship with meditation and healing. Science is still catching up to understanding how sound heals, but the current research is promising. A review of 400 published scientific articles on music as medicine found strong evidence that music has mental and physical health benefits in improving mood and reducing stress. This type of meditation technique uses sound to support meditation and achieve a state of deep calm. Its goal is to bring about a soothing yet profound experience that aids in physical recovery, mental tranquility, and a refocusing of awareness to the present. Sound meditation is a form of focused awareness type of meditation. One kind that has become more popular is called "sound baths", which uses Tibetan singing bowls, quartz bowls, and bells to guide the listener. These practices highlight themes of how the experience of sound manifests through hearing and tactile physical vibrations and frequencies.</p>
You can try this Sound meditation that will heal you with the vibration of a sound bath.
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<p><strong>8. Yoga Nidra</strong> - <a href="https://www.idanim.com/blog/what-are-the-benefits-of-yoga-nidra-meditation" target="_blank">Yoga Nidra</a>, often called "yogic sleep," is a practice for achieving a meditative, sleep-like state of consciousness and total physical relaxation. Although this meditation technique has been practiced for centuries in India, it has only recently gained popularity in the West as a powerful tool for relieving stress and improving overall health and well-being. Yoga Nidra, or yogic sleep, is a state of consciousness between waking and sleeping, typically induced by a guided meditation for deep relaxation. The practitioner follows instructions regarding different actions without becoming distracted while remaining completely awake and alert. Deep transformation can happen in Yoga Nidra because you can set a resolve that permeates the subconscious through practice, bringing the powerful potential for healing and self-growth.</p> 
<p>Try out this ancient Yoga Nidra meditation that will help you manage stress and anxiety.</p>
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<p><strong>9. Reflection Meditation</strong> - Reflection meditation provides a window into our innermost thoughts and goals. The more time we spend reflecting on ourselves, the more accurately we come to terms with our genuine emotions, values, and principles. When we take time off to reflect, we make a concerted effort to examine our habits, values, and aspirations from the past, present, and future. The peace of mind cultivated through mindfulness practice has allowed us to approach this task with intention and insight. This type of meditation technique aims to help you get a sense of harmony and be at peace with yourself and your surroundings. Instead of suppressing your feelings, meditation teaches you how to accept them. Also, it can help reduce stress and make you feel calmer and more at peace.</p>
<p>Try out this <a href="https://s20v7.app.link/share-link?courseId=6408fcc7b57525401a7942a5" target="_blank">Reflection meditation</a> on our app that will help you observe your spontaneous thoughts by reflecting on them.</p>
<p><strong>10. Loving-Kindness Meditation</strong> - Also known as Metta Bhavana is a practice used to develop compassion. Loving-kindness meditation is a Buddhist technique that may be adopted by anybody, regardless of religious affiliation, to cultivate love essentially. The Pali word for "loving-kindness" is "metta," which refers to a type of love that is both unconditional and inclusive. Metta meditation focuses on letting go of anger and frustration, increasing compassion and positivity. It is also a great meditation for solving personal conflicts.</p>
<p>Contrary to popular belief that meditation is mostly sitting in silence and working on your breathing techniques, loving-kindness meditation technique is an active form in which you focus more on sending good thoughts and goodwill. This is a meditation based on loving compassion, friendship, and self-care. Practicing it leads to a kinder, more loving outlook on life and a greater capacity for unconditional love. Being loving and compassionate involves not wanting anything from the other person. It's not based on guilt or obligation but rather an authentic desire to help others.</p>
<p><strong>11. Healing Meditation</strong> - We have all heard stories of how healing meditation practice alleviated an illness that reached a turning point – considered medically impossible. Over the ages, there have been countless accounts of faith-based and prayer-based healing. Several cases stand out due to meticulous documentation of both the illness and subsequent recovery, as well as the investigation into it by a group of well-regarded medical professionals and academics. The miraculous recovery of a Lama's gangrenous leg is one such story. This type of meditation technique can help those dealing with physical and emotional discomfort due to chronic pain or other medical disorders. While some people experience profound changes from healing meditation, others benefit merely from the stress relief of practicing mindfulness.</p>
<p>Try out this <a href="https://s20v7.app.link/share-link?courseId=62b31ae7a7d5db29c579d57a" target="_blank">quick meditation</a> on our app that can offer rapid relief from chronic pain. 
<h3>Finding your Meditative Comfort Zone</h3>
<p>Meditation styles are varied to treat specific issues in our lives. One can always start with a simple, elementary meditation practice like breathing meditation. As and when one progresses and becomes more comfortable, one can proceed to other types of meditation practices. You can also try out different techniques and see which works for you the best.</p>
<p>You may face some difficulties as you are starting out. You can read how to <a href="https://www.idanim.com/blog/common-mistakes-one-makes-while-meditating" target="_blank">overcome the common mistakes</a> beginners make when starting with meditation, but you have to understand that it is okay to let your mind wander when you meditate; read about it here.</p>
<p>All you need to remember is not to judge yourself, to have an open mind, and not to force yourself to maintain a specific meditation position. Meditation is a natural state, and you will love how your body responds to it. An authentic meditation practice will help channel your inner happiness and self-awareness.</p>
<p><a href="https://www.idanim.com/" target="_blank">Idanim</a> lets you explore different types of meditation. You can download the app from <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Google Play</a> and <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> to experience the benefits of meditation.</p>
<p>In case you have any queries regarding meditation and mindfulness practices, you can <a href="https://www.idanim.com/contact-idanim" target="_blank">ask our experts</a>. We will get back to you within 48 hours.</p>


Explore 11 diverse meditation techniques ideal for begineers. Discover mindfulness practices that bring inner peace, self-awareness, and personal growth

11 Best Meditation Techniques for Beginners to Learn

Understanding about the different types of meditation techniques and choose a technique to channel your inner happiness. 

11 Different Techniques of Meditation 

<h2>The Etymology of Chakra</h2>
<p>According to Yoga Shastra, practicing 7 chakras meditation is a failsafe way to bring mental steadiness. When the chakras are balanced, energy can freely flow throughout the entire body, as taught by Yoga. When your chakras are unbalanced, you generate energy from the inside but cannot connect your mind, body, and soul. Chakra Meditation on the seven-segment chakra cycle is a path to enlightenment. Going through this 7 chakra meditation cycle is the first step into a more spiritual existence. Performing a chakra healing meditation regularly can strengthen the connection between your mind and body and foster more autonomous energy flow. Awakening your horoscope through the chakra meditation cycle unites your mind, body, and soul to propel you towards enlightenment.</p>
<p>The Yoga Upanishads are historic Sanskrit writings that outline many Hinduism doctrines and practices. “Chakra,'' in Sanskrit meaning "wheel," refers to the spinning energy center in the body. The chakra system originated in India between 1500 and 500 BC in the oldest text called the Vedas. Evidence of chakras, spelled cakra, is also found in the Shri Jabala Darshana Upanishad, the Cudamini Upanishad, the Yoga-Shikha Upanishad and the Shandilya Upanishad. Even Rig Veda, the oldest Veda, mentions a reference to kundalini shakti and a precursor to the terminology associated with the chakras in the later tantric traditions.</p>
<p>Chakras were a part of early Buddhist belief systems too, but there were some changes, such as including only five bodily centers. Early Sanskrit texts discussing chakras refer to them as objective meditational visualizations and genuine bodily places. </p>
<h3>Understanding Chakra Meditation for the Seven Chakras</h3>
<p>Chakras refer to the focal points in the body where the universal life force (Vishwaprana) flows. It is traditionally believed that bodies would go dormant and eventually dissolve if they didn't receive that steady supply of positivity and energy. Chakras are not only portals through which cosmic life power can enter and leave the body but they also act as stores for it and function as focal points from which this energy can be intelligently channeled. The goal of many traditional yoga practices is to alter the way that energy flows through the chakras. They include asanas, poses, breathing techniques, imagery exercises, and mantras.</p>
<p>Chakras are imagined as energy centers throughout the body that resemble spinning discs or multicolored Lotus flowers. There are hundreds of these energy centers in the human body, but seven are essential for self-healing and spiritual development. Each chakra center is connected to different aspects of our being (emotional, physical, spiritual, and mental) and thus must be learned or understood to heal and grow.</p>
<p>The chakra meditation cycle, which is also known by the name of Sapta Chakra, is as follows:</p>
<p><strong>1. The Muladhara Chakra</strong> is located at the base of the spine.</p>
<p><strong>2. The Swadhisthana Chakra</strong> is located three fingers below the navel.</p>
<p><strong>3. The Manipura Chakra</strong> is located in the upper abdomen.</p>
<p><strong>4. The Anahata Chakra</strong> is located in the chest center where the heart is.</p>
<p><strong>5. The Vishuddha Chakra</strong> is located in the hollow of the throat.</p>
<p><strong>6. The Ajna Chakra</strong> is located at the point between the eyebrows–the "third eye".</p>
<p><strong>7. The Brahmarandhra Chakra</strong> is located at the crown of the head.</p>
<p>Other disciplines within the Yogic Universe, like Taoism, Buddhism, and Nath Yogi, take into account 10, 5, 9 energy centers running through our body, some even follow 12 chakras. However, the 7 chakra concept is the most widely accepted.</p>
<img style="width:100%" src="https://d1migpe0gurg12.cloudfront.net/Blogs/Assetinside.webp" alt="7 Chakras"/>
<h3>The Nature and Function of the Seven Chakras</h3>
<p><strong>1. Root (Muladhara) Chakra</strong> - Concerned with the body's purely physical identity, structure, and grounding. As a result, its energies facilitate healing, correcting, and empowering the body's cells and organs. Positive points of this chakra manifest as insight and independence from all material phenomena; negative energies manifest as total material perceptions and impulses towards attachment to material things, disbelief in anything higher than matter, joint pains and arthritis. </p>
<p><strong>2. Sacral (Swadhishthana) Chakra</strong> - The Swadhishthana chakra deals with sexual/amorous impulses, pleasure, and emotions related to the nervous system. It encompasses every aspect of an individual's narcissistic, selfish, and egotistical facets. The purification of this chakra helps correct our physical and emotional aspects. This chakra’s cleansing helps address abnormalities in our lymph and blood. When this chakra is open, one experiences sentiments of kindness, compassion, generosity, and even selflessness. However, when it is blocked, one experiences feelings of anger, resentment, hatred, jealousy, envy, and, most of all, lust.</p>
<p><strong>3. Solar Plexus (Manipura) Chakra</strong> - The Manipura chakra governs the body's metabolic, assimilative and digestive abilities. It is also connected to wants, particularly the need to possess, command, and accumulate. The positive influences of this chakra are manifested in self-control, focus, self-esteem and determination, while the bad elements are seen in greed, possessiveness, negative ambition, and preoccupation with material risks.</p>
<p><strong>4. Heart (Anahata) Chakra</strong> -  Anahata Chakra oversees the metabolic processes and the regulation of the cardio-pulmonary system. Its focus lies on emotions, albeit more advanced forms of compassion, benevolence and affection. (It is, however, lower in the levels, so its influence on true spiritual movement is limited) But, it governs the faculty of sight and basic perception and the lesser intuition that comes with it. Located in the middle of the chest, the thymus gland plays a vital role in the body's immune and circulatory systems. The positive qualities associated with this chakra include acts of kindness, generosity, and selflessness performed for the benefit of others. In contrast, bad qualities include a desire to exert power over others and exploit them for gain.</p>
<p><strong>5. Throat (Vishuddhi) Chakra</strong> -  The Vishuddhi chakra governs speech, expression, insight, intellect, and power. Also, it influences the thyroid. It has a significant impact on your will and a higher degree of intuition comes under its purview as well. Positive energies of this chakra manifest as wise, uplifting, and healing speech, words that can manifest what is being spoken; negative energies manifest as foolish, meaningless words, lies, manipulative, negative, and harmful speech and insecurity.</p>
<p><strong>6. Third eye (Ajna) Chakra</strong> - Also known as the “Third-eye”, Ajna Chakra focuses on purity, critical thinking and consciousness. The Ajna chakra oversees and participates in all lower chakra activities. It focuses on the intuitive and purposive aspects of spirituality. Clear intuition, spiritual perceptions, and spiritual willpower are the positive manifestations of this chakra's energies, whereas chaotic or negative psychic experiences and arbitrary, capricious, and destructive uses of willpower are its negative manifestations.</p>
<p><strong>7. Crown (Sahasrara) Chakra</strong> - The energy of pure consciousness resides in the Crown Chakra. It's the body's most subtle energy core. This chakra's rays spread out in all directions, uniting the soul with the divine ONE spirit. Our awareness is concentrated in the seventh chakra as an individual expression of cosmic energy. Our finite spirit and the Infinite Spirit, from which we derive our existence, are the only two impacts on the energies flowing through the Sushumna crown chakra. It can only be reached and empowered by the Kundalini to establish the precedence of these holy powers over the lower levels of our existence.</p>
<p>Unlike the physical entrances in the body, the seven chakras are the spiritual gateways of the body mentioned in ancient texts (see Bhagavad Gita 5:13). The seven chakras are significant factors in the subtle energy system of a human being, the ruling power centers. However, there are many minor chakras throughout the visible and subtle bodies of each of us.</p>
<p>Chakra meditation through mantra intonation has the power to intensify and purify the energy flowing through each Chakra by increasing or decreasing the rate of that energy associated with the mantra. There is a one-syllable beeja (seed) mantra associated with each of the seven chakra energy centers in the body, which releases its dormant energy and potential.</p>
<p>In Chakra healing meditation, to get the most out of chanting the Beeja mantra for a particular chakra, it is best to do so while focusing on that chakra's location along the spine. By focusing our attention on a particular part of the body and repeating a chakra Beeja Mantra in a meditation, we can move and harmonize the flow of energy within us, resulting in a sense of belonging, radiance, joy and help achieve chakra balance.</strong></p>
<p>See the following table for the seven chakras mantras or the 7 Beeja mantras:</p>
<table>
  <tr>
    <th>Chakra</th>
    <th>Element</th>
    <th>Beeja Mantra</th>
  </tr>
  <tr>
    <td>Muladhara</td>
    <td>Earth</td>
    <td>Lam</td>
  </tr>
  <tr>
    <td>Svadhishthana</td>
    <td>Water</td>
    <td>Vam</td>
  </tr>
   <tr>
    <td>Manipura</td>
    <td>Fire</td>
    <td>Ram</td>
  </tr>
     <tr>
    <td>Anahata</td>
    <td>Air</td>
    <td>Yam</td>
  </tr>
   <tr>
    <td>Vishuddha</td>
    <td>Aether</td>
    <td>Ham</td>
  </tr>
  <tr>
    <td>Ajna</td>
    <td>--</td>
    <td>Om</td>
  </tr>
  <td>Sahasrara</td>
    <td>--</td>
    <td>Ah</td>
  </tr>
</table>
<h3>How to Facilitate Chakra Balance with Chakra Meditation</h3>
<p>Your chakras may be out of harmony if they are either underactive with blocked or restricted energy flow or hyperactive with too free-flowing energy. This lack of equilibrium can impact the area of life it controls, leading to physical and mental health problems. For instance, feeling shy or lonely could result from a weak heart chakra. Yet, an overactive heart chakra can lead to harsh judgment or unrealistic expectations of other people. These are but a few of the outcomes it may have.</p>
<p>Not only may an imbalanced chakra affect your emotions, but also nearby body parts and their functions. No evidence supports this, but many people think chronic chakra imbalance can cause disease and a decline in mental well-being. Chakra Balance is an' ideal state'. Think of your spine's chakras as wheels. They ought all be whirling simultaneously. Energy cannot move up from one wheel to the next if it is spinning too slowly, too quickly, or not at all. The chance of both physical and mental sickness is decreased by maintaining this flow in balance. Imbalance is linked to experiencing bodily discomfort, having health problems, and having unfavorable feelings like anxiety.</p>
<p>Like physical illness, mental illness can also cause the chakras to get out of balance.</p>
<p><strong>Here is a quick Awakening of Chakras meditation by <a href="https://www.idanim.com/meditation-teachers/saqib-rizvi" target="_blank">Saqib Razvi</a> that can help you activate your 7 chakras.</strong></p>
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<p>It's crucial to achieve alignment in both your physical and mental states to maintain chakra balance. You can accomplish this alignment by practicing deep breathing and relaxing during meditation. Chakras that correspond to yoga poses can be opened and balanced as well. </p>
<p>Guided chakra meditations can help you align your thoughts.. For instance, you can meditate while repeating affirmations for your heart chakra to prepare yourself to receive love. If you want to channel your energy and relieve tension, you could try a Kundalini or chakra meditation.</p>
<p>If you are still wondering where to begin, <a href="https://www.idanim.com/" target="_blank">Idanim</a> offers guided chakra meditations curated and instructed by our globally renowned teachers.</p>
<p>Download Idanim app from <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Google Play</a> or <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> to start your meditation journey with us and make a strong headway into Chakra Meditation.</p>

Chakra balancing is the process of restoring & aligning the energy centers within the body. To know more about chakra balancing benefits and techniques, read the blog

Importance of Chakra Balancing for a Healthy Mind and Body

Meditating on each of the seven chakras regularly can strengthen the connection between your mind and body and foster more autonomous energy flow.

Why is Chakra Balancing Important for a Healthy Mind & Body?

<p>Yoga Nidra, often called "yogic sleep" is a practice for achieving a meditative, sleep-like state of consciousness and total physical relaxation. Although Yoga Nidra has been practiced for centuries in India, it has only recently gained popularity in the West as a powerful tool for relieving stress and improving overall health and wellbeing.</p>
<p>Yoga Nidra is a simple yet profound technique. It has been used in the following fields: relaxation, meditation, psychological problems, psychosomatic ailments, sleep, psycho-physiological rejuvenation, mind exploration and awakening, learning, education, and intelligence. It is a state of consciousness that exists between sleeping and waking, and it is believed that <strong>30 minutes of Yoga Nidra relaxes your body as much as 6 hours of sleep.</strong>  Yoga Nidra can remedy all the stress and tension-ridden world of today and be practiced by everyone. It requires no belief or blind acceptance of religion and is a profoundly spiritual practice that only requires some dedication and discipline.</p>
<p>Traditionally, the Yoga Nidra posture is practiced by lying on the floor in savasana (also known as the corpse pose, i.e., lying on your back), led through a guided meditation using both spoken and visual cues. By slowing down one's breathing, one can achieve a meditative state of consciousness halfway between fully awake and asleep. The goal of the practice is to achieve a deep level of relaxation and mental calm, and it does this through a series of deliberate actions of systematically relaxing the body and quieting the mind.</p>
<h2>Yoga Nidra - A Background</h2>
<p>The characteristic feature of Yoga Nidra is the systematic rotation of consciousness in the body, which originated from the tantric process of Nyasa (meaning 'to place' or 'to take the mind to a point'). Many Indian philosophical and mythological texts refer to Yoga Nidra as the state that occurs when the Hindu god Vishnu sleeps at the time when creation is destroyed (called <em>pralaya</em>). Vishnu is the cohesive power of the universe, so when he sleeps, the universe dissolves.</p>
<p>However, modern usage of the term Yoga Nidra typically refers to the guided meditation technique developed by Swami Satyananda rather than to the state of absorption into the highest Self. As mentioned, Yoga Nidra has existed for centuries, but Swami Satyananda Saraswati of the Bihar School of Yoga has popularized it. Few people realize that Swami Satyananda is the originator of Yoga Nidra technique formulated as a disciple of his guru, the great yoga master Swami Sivananda, in Rishikesh, India, during the 1940s and early 1950s.</p>
<h2>Understanding the Benefits of Yoga Nidra</h2>
<p>The benefits of Yoga Nidra through guided meditation are numerous and wide-ranging. Regular practice can lead to reduced stress and anxiety, improved sleep, increased feelings of wellbeing and inner peace, enhanced self-awareness and emotional regulation, relief from chronic pain, and improved focus and concentration.</p>
<p>The people who practice Yoga Nidra meditation report experiencing a range of benefits, including:</p>

- Improved sleep

- Relief from chronic pain

- Reduced stress and anxiety

- Increased feelings of wellbeing and inner peace

- Enhanced self-awareness and emotional regulation

- Improved focus and concentration

**Improves psychological wellbeing:** Research studies have provided evidence for the effectiveness of Yoga Nidra or Yogic sleep through guided meditation in reducing symptoms of anxiety, depression, PTSD, and insomnia. For instance, a study published by the National Library of Medicine found that a group of individuals with a generalized anxiety disorder who practiced Yoga Nidra for eight weeks experienced a significant reduction in symptoms of anxiety compared to their counterparts. Another study published by the National Library of Medicine found that veterans with PTSD who practiced Yoga Nidra experienced significant reductions in symptoms of PTSD and improvements in quality of life. Regular practitioners of this meditation technique have seen a lot of Yoga Nidra benefits.

**Helps alleviate chronic pains:** Yoga Nidra meditation has also been found effective in managing chronic pain. A study published by the National Library of Medicine found that individuals with chronic low back pain who practiced Yoga Nidra for eight weeks experienced significant reductions in pain and improved function compared to a control group.


**Supports building self-esteem:** Besides physical and mental health benefits, Yoga Nidra can also lead to increased self-awareness and emotional regulation. Yoga Nidra requires the individual to focus inward, becoming aware of their thoughts, emotions, and physical sensations. This increased self-awareness can lead to a greater understanding of one's emotional triggers and patterns and the ability to respond skillfully and compassionately.


**Improves sleep pattern:** Another Yoga Nidra benefit is its ability to improve sleep. Deep relaxation achieved during the practice promotes more restful sleep, allowing for a better quality of sleep and a <a href="https://www.idanim.com/blog/meditation-before-bed-reduce-insomnia-and-get-sound-sleep" target="_blank">reduction in insomnia</a>. The visualization and affirmations used in the guided meditation can also help release lingering thoughts or worries, allowing for a more peaceful night's sleep.

**Leads your path to self-discovery:** Yoga Nidra can also be used as a tool for personal growth and self-discovery. Visualization and affirmations allow for a deeper exploration of the Self, helping to identify and release limiting beliefs and patterns. This can increase self-awareness, self-esteem, and a greater sense of purpose.

<h2>Things You Should Know about Yoga Nidra before Starting Out</h2>

Yoga Nidra meditation can be practiced by anyone, regardless of age or physical ability, making it an accessible form of meditation for people of all backgrounds. It can be practiced in a group setting or alone. Ideally, Yoga Nidra should be done for 30-40 minutes. However, anyone can observe a sea of change even if they practice it for 20 minutes each day. You can practice it anywhere with the guidance of a recorded session or an experienced teacher.

To conclude, Yoga Nidra meditation is effective for generating profound rest and promoting health and wellbeing. Stress, poor sleep, and an overall lack of contentment can all be mitigated with a consistent practice of Yoga Nidra. It is an accessible and effective meditation for people of all varied backgrounds and abilities. As more studies on the advantages of Yoga Nidra are carried out, it is becoming increasingly apparent that this age-old practice has created a niche and a place in contemporary medicine and self-care.

Yoga Nidra can be easily incorporated into your daily routine and requires no special equipment or clothing. It can be done at home, in a yoga studio, or anywhere you can lie down in peace, making it a convenient practice for people of all lifestyles. <a href="https://www.idanim.com/meditation-teachers/zoe-kanat" target="_blank">Zoe Kanat</a>, one of our <a href="https://www.idanim.com/meditation-teachers" target="_blank">mindfulness teachers</a> at Idanim, is a certified Yoga Nidra expert. 

Here’s one of Zoe’s Yoga Nidra meditation that can help you achieve a deep state of relaxation while allowing you to connect with your body’s energy centers. 
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Download Idanim app on <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> | <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Play Store</a> to access a range of Yoga Nidra meditations by some of the most renowned teachers and be guided through the practice. 

You can <a href="https://www.idanim.com/contact-idanim" target="_blank">ask our experts</a> if you have any queries regarding meditation and mindfulness practices. We will get back to you within 24 hours. 

Enhance your well-being, cultivate mindfulness, and experience a profound connection between body, mind, and soul with Yoga Nidra meditation. Read the blog

What is Yoga Nidra Meditation & It's Benefits | Idanim

Yoga Nidra is a profound spiritual practice that only requires dedication and discipline. It is a powerful tool for relieving stress and improving overall well-being. 

What are the Benefits of Yoga Nidra?

<h2>Understanding the Science Behind Mindfulness Meditation</h2>
<p>The practice of meditation originated in the ancient Vedic times of India and is described in the Vedic texts (some of the oldest spiritual texts known to have existed). Meditation is one of the modalities used in Ayurveda (Science of Life), the comprehensive, natural health care system that originated in the ancient Vedic times of India. The term "meditation" is now loosely used to refer to many diverse techniques. However, according to Vedic science, the true purpose of meditation is to connect oneself to one's deep inner Self. And we can see that such a deep-rooted practice has found its place in modern-day science and medicine too.</p>
<p>Here’s how!</p>
<p>There are two branches to the autonomic nervous system: sympathetic and parasympathetic. The sympathetic nervous system prepares our body to react to stress (“fight or flight”) and the parasympathetic system helps us recover from stress (“rest and digest”). When we are stressed, our body releases chemicals that let sympathetic nerves take precedence. With acute stress, once the perceived threat has passed, the parasympathetic nervous system takes over, allowing us to relax and recover from the stressful event. But during chronic stress, the body is continually exposed to the hormones that regulate stress. The system’s natural feedback loop is interrupted. The relaxation response is not activated, and the pathway that regulates cortisol (the stress hormone) is shut down, rendering it unable to stop the effects of the stress.</p> 

The physiological benefits of transcendental meditation include **activating the parasympathetic and quieting the sympathetic nervous system**. Medical studies have shown that individuals who practice meditation daily had lower blood levels of epinephrine, norepinephrine, and cortisol. The benefits of meditation are **lower respiration rates and heart rate and better blood flow to the brain**, indicating less constriction of blood vessels. 

<h2>Why is Mindfulness the Buzzword in Psychological Medicine?</h2>
<p>Belonging to the traditional eastern school of medicine, people in India have been practicing mindfulness and meditation for centuries. Most of our Gods supposedly had deep yogic roots. Be it Shiva-the Adi-Yogi, Buddha, Mahavira, and many others; they found profound spiritual experience in their meditative state. However, in the more recent years, mindfulness has become a popular way to help people manage their stress and improve their physical, mental, and emotional well-being — and a wealth of research shows it's effective. And it is now backed by science!</p>
<p>Several studies, even in the western medical world, have concluded with psychologists who found that mindfulness meditation techniques positively changes our brain and biology, improving mental, physical, and emotional health. As we all already know, there are many ways to treat depression, such as talk therapy and antidepressant drugs, but the fact that they don't work for everyone is a fact in itself.</p>
<p>Studies have shown that experimental medicine can help with various physical and mental conditions, such as IBS, fibromyalgia, psoriasis, anxiety, depression, and post-traumatic stress disorder. But some of these conclusions have been questioned because studies had small sample sizes or were wrong in setting up their experiments. Still, there are a few key areas, like depression, chronic pain, and anxiety, where well-designed, well-run studies have shown that mindfulness meditation techniques can help patients, with effects similar to other treatments.</p>

<p>So, how does practicing meditation affect our health and well-being? Let's find out.</p>

- Mindfulness enables us to control our emotions. Through regular mindfulness practice and increased familiarity with the unpleasant feelings that emerge from trying circumstances, we learn to respond to stress and challenges calmly, intentionally, and empathetically.

- It improves the biomarkers for stress. By stimulating the parasympathetic nervous system, guided meditation has been shown to benefit various stress biomarkers, including heart rate, blood pressure, and cortisol levels (the stress hormone). 

- It alters our brain, reprogramming it to be more resilient to stress. Guided meditation can weaken neural connections to the medial prefrontal cortex, the area of the brain in charge of stress, while strengthening connections to the regions of the brain in charge of concentration and decision-making.

<p>If you are still not convinced, here are six researches that have extensively proven that mindfulness meditation benefits can improve your mental health and well-being. </p>

**1. Meditation can reduce anxiety and depression.**
<p>A meta-analysis of 47 studies suggests that stress-related illnesses like anxiety and depression may be amenable to treatment with mindfulness practices. Study after study has shown that participating in mindfulness meditation programs can positively affect mental health, similar to taking an antidepressant. Mindfulness-based cognitive therapy (MBCT) was found to lower relapse rates in patients with high levels of depression symptoms for up to 60 weeks, regardless of age, sex, gender, education, or relationship status, according to a study published in JAMA Psychiatry.</p>

**2. Mindfulness meditation improves immune function.**
<p>A randomized controlled study by Richard A. Davidson and Jon Kabat-Zinn, published in Psychosomatic Medicine, found that after receiving a flu vaccine, meditators who had completed an eight-week mindfulness training program had significantly more antibodies than their own non-meditating peers. Brain scans of meditators revealed an uptick in the proportion of people who reported feeling better and who responded positively to tests of their immune systems compared to non-meditators. Improved immune system function may help explain the increase in healing found in the psoriasis treatment studies with mindful reflection during treatment.
</p>


**3. Mindfulness meditation can protect your brain from declining due to aging and stress.**
<p>Brain matter, which regulates functions including muscle control and sensory perception, is believed to shrink with age. Long-term mindfulness practitioners' brains are more protected from gray matter atrophy than non-practitioners, according to a study by Dr. Eileen Luders of the UCLA School of Medicine and Nicholas Cherubin of Australia's Centre for Research and Ageing. Guided meditation may improve focus, in healthy older individuals' brain function. A systematic review of research suggests that memory, attention, processing speed, and executive functioning are just some of the areas that may benefit from practicing mindfulness that may show a cognitive decline.</p>


**4. Meditation improves mental clarity and focus.**
<p>Recent studies have shown that individuals who engage in mindfulness-based cognitive therapy (MBCT) show significant improvements in short-term and autobiographical memory, cognitive flexibility, and meta-awareness (e.g., self-awareness). All of these are crucial for becoming more self-aware and thus able to alter maladaptive thought patterns. The "attentional blink," or the period during which new information is missed (because the focus is maintained on the previous stimulus), is reduced in those who engage in mindfulness practices, according to other studies (by Alan Wallace, Richie Davidson, and Amishii Jha).</p>


**5. Mindfulness meditation can improve your heart health.**
<p>In one study conducted by the National Center of Biotechnology Information (NCBI), people diagnosed with prehypertension were randomly allocated to either mindfulness meditation training or a progressive muscle relaxation program to complement their meditation therapy. Systolic and diastolic blood pressure decreases were much larger in those who practiced mindfulness. Other studies have showcased that while receiving standard care for their condition, participants in a trial were randomly allocated to an online program designed to teach them how to meditate or be on the waitlist. Compared to the waitlist group, those who participated in the mindfulness program had lower heart rates and performed better on the six-minute walking test, a measure of cardiovascular capability. According to research, meditation improves heart health and the likelihood of survival after a heart attack by increasing respiratory sinus arrhythmia, the normal fluctuations in heart rate that occur during breathing.</p>

<h2>How to Ground Your Feet in Mindfulness</h2>
<p>Guided meditation or mindfulness practice offers many scientifically proven benefits, although the advantages may need to be specifically spelled out when we first begin. You can meditate with complete dedication and still feel things aren't going as planned. It may take some time to figure out how your practice is unfolding.</p>

<p>We have seen that meditation and its benefits transcend beyond the physical; it extends to mental, emotional, and psychological aspects. However, Before you commit to the practice, understand that it is like any other exercise, it won't work if you expect the benefits of mindfulness to show up immediately. Don't expect miracles at the outset, but as you keep practicing it, you will observe your stress levels and mood disorders are reduced.</p>
<p>Try this mindfulness technique where you can experience deep calm with a few minutes of silence.</p>
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<p>With regular practice, you will discover mindfulness as a powerful tool for relieving stress and improving well-being. Guided mindfulness meditations can be a wonderful way to learn mindfulness and help you sail through your initial learning phase.</p>
<p><a href="https://www.idanim.com/" target="_blank">Idanim</a> has 1000+ guided meditations created by our experts, suitable for beginners and seasoned practitioners. We have helped many users navigate through their mindfulness journey to find increased productivity, lower stress levels, better relationships, and more. It is evident that there are multiple benefits of mindfulness.  However, one may find it difficult to find a starting point. 

Download Idanim App on your smartphone from <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Google Play</a> or <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> and start your journey now. Try out <a href="https://www.idanim.com/blog/11-different-techniques-of-meditation" target="_blank">different mindfulness techniques</a> and see which one works best for you.</p>


Unlock the power of mindfulness meditation with Idanim. Explore the science behind this transformative practice and its profound impact on well-being

Understanding the Science Behind Mindfulness and Meditation

Listing studies that have found that mindfulness and meditation positively change our brain and biology, improving mental, physical, and emotional wellbeing.

The Science Behind Mindfulness

Deepen Meditation Practice with Zoe Kanat

<p>Idanim recently held its first offline masterclass with one of our experts, <a target="_blank" href="https://www.idanim.com/meditation-teachers/zoe-kanat">Zoe Kanat</a>, who is also a  board member of the Meditation Association of Australia. It was an enlightening session in which Zoe discussed deepening one's meditation practice. The event began with a brief introduction of Zoe by our co-founder <a target="_blank" href="https://www.idanim.com/meditation-teachers/raman-mittal">Raman Mittal</a>, a meditator himself for over 15 years.</p>
<p>As someone who took her own time to come into the practice, Zoe admits that she would mostly use meditation sporadically to overcome a feeling or a situation when she started out, so she knew what initial hiccups the beginners may face. While, the idea behind mindfulness seems simple—the practice takes patience. And indeed, our renowned expert recounted that her initial experience with meditation showed her how quickly the mind gets caught up in other tasks</p><p>One has to realize that meditation is personal experience and journey, and everyone has their own learning curve. If you’re a beginner, after reading this you’ll have a solid foundation as you progress and learn mindfulness; if you’re intermediate, you’ll learn how to deepen your practice and learn meditation; if you’re advanced, you’ll learn a few new tips and tricks to try out on your journey.</p>
<p>This blog will provide some of the essential points and key takeaways from the masterclass. In the first half, Zoe discussed how to make meditation a daily habit and overcome the initial problems one may encounter while beginning to meditate. So, here are a few tips that can make it easy for you to plunge into the practice mindfulness meditation:</p>
<p><strong>1. Setting an intention:</strong> It allows you to ensure that you meditate daily. Dr. Joe Dispenza once said, 'What you think and feel becomes your life’, so envision yourself meditating, where you would do it, what you would look like, or how it would feel. You can also experiment with manifestation methods by writing in your journal or diary, 'I will meditate every day.' This would be the best way to learn meditation and make it a habit.</p>
<p><strong>2. Deciding on a time:</strong>To practice mindfulness meditation daily, you must first decide on a time when you will meditate every day and ensure that it is reasonable for you. Meditation can be practiced before going to bed or early in the morning, or any other time in between. It is advised to practice at the same time everyday so that you can inculcate a habit. Reading something encouraging can motivate you to meditate on a daily basis.</p>
<p><strong>3. Giving yourself space:</strong> It is essential to give yourself some space while slowing down and settling into meditation practice. Here are a few things you can do to give yourself some breathing room. Begin by keeping a journal, recording, or tracking your meditation activities. After you finish your meditation practice, you can simply sit silently for a few minutes. All of these will assist you in creating a safe zone for yourself.</p>
<p><strong>4. Maintaining proper posture:</strong>Posture is a critical part in any meditation technique. While daily meditation is vital, sitting in the proper posture is also necessary. You must sit in a comfortable position because you will be sitting for an extended period of time. Adjust your posture. Your head and spine should be aligned. Here is a quick guide for you to attain the <a href="https://www.idanim.com/blog/guide-to-right-meditation-postures" target="_blank">correct meditation posture</a>. </p>
<p><strong>5. Salutations:</strong>Have you ever felt the need to acknowledge something when you embark on something meaningful? You need to do so in meditation as well. Meditation connects you with your mind and body on a deeper level. It is imperative to give salutations which can be done in the form of lightning, a candle, or taking a moment to transition from one place to another.</p>
<p>It’s estimated that 95% of our behavior runs on autopilot. That’s because neural networks underlie all of our habits, reducing our millions of sensory inputs per second into manageable shortcuts so we can function in this crazy world. These default brain signals are so efficient that they often cause us to relapse into old behaviors before we remember what we meant to do instead. </p>
<p>Mindfulness is the exact opposite of these default processes. It’s taking executive control rather than autopilot, and enables intentional actions, willpower, and decisions. But that takes practice. The more we activate the intentional brain, the stronger it gets. Every time we do something deliberate and new, we stimulate neuroplasticity, activating our gray matter, which is full of newly sprouted neurons that have not yet been groomed for an “autopilot” brain. In this way you can experience the miracle of mindfulness and how it helps in becoming more conscious about our actions.</p>
<p>It's tough to determine when and how you will start deepening your meditation practice. It all boils down to how you perceive yourself, the world, and the people in your life. The masterclass concluded with a live meditation practice, followed by Zoe answering a few questions from the audience. You can view the recorded session if you missed the live class or want to revisit the learning. Watch it here:
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Meditation expert Zoe Kanat shares valuable insights and techniques for deepening your meditation practice. Discover how to improve personal growth and well-being

Learn How to deepen Your Meditation Practice With Zoe Kanat

Idanim recently held an offline masterclass with Zoe Kanat, who is a board member of the Meditation Association of Australia.

Learn How to Deepen Your Meditation Practice with Zoe Kanat

Why is Anchor Important During Meditation

<h2>What is Anchor?</h2>
<p><strong>Have you wondered why a simple act of meditation can be so difficult?</strong> Meditation is simple but need not be easy, particularly for beginners. Our attention is mostly occupied and trapped in the constant chatter of our minds. Many believe that meditation suspends all thought and empties your mind. That is one big misconception. The mind will keep doing what it is meant to do, i.e., thinking and analyzing. We don't try to stop thoughts during meditation practice, but we build our capacity to be more present by untrapping our attention from thoughts and emotions. We often use an anchor to free our attention from the continuous white noise and become more present and alive.</p>
<p>As <a href="https://www.idanim.com/meditation-teachers/toby-ouvry" target="_blank">Toby Ouvry</a> explains, think of a boat as your attention, water and winds as thoughts that keep swaying the boat away, and your body/breath as the anchor. Whenever you notice your boat (attention) has wandered away in water & winds (thoughts and emotions), you come back to your anchor (body, breath).</p>
<h2>What is the Role of An Anchor in Mindfulness and Meditation Practice?</h2>
<p>As you move forward in your practice and learn to meditate, an anchor helps to keep your attention oscillating between your thoughts and the present moment. Through this anchor, you become more grounded in the present moment and become more aware of your senses, thoughts, and emotions. So the role of an anchor is not to hold on to the mind in one place but to give your boat a place to come back after hitting the choppy waters. The anchors of many meditation practices vary. If you want to see results from your meditation practice, it's essential to choose an anchor style that works best for you. When we shift our attention to an anchor, we untrap our minds from the constant drone of thoughts to feel and live in the present. </p>
<h2>6 Common Anchors Used in Meditation Practices</h2>
<h3></h3>
<p><strong>Breath. </strong> They say that the breath acts as a connection between your body and your soul. Breath is very neutral, formless, and always there. It is arguably the most widely used meditation anchor since ages for a wide range of meditation practices across traditions. Just a few conscious breaths with non-judgmental and kind awareness are profoundly relaxing and make us more alive and present. If and whenever you get lost in your thoughts, it is easy and simple to return to your anchor, i.e., breath. Another method with a slight tweak is counting your breath backward. This technique is more helpful and engaging for a restless mind. Besides keeping us grounded in meditation, breath meditation is deeply relaxing and calming in nature. It also slows down our heart rate leading to a more peaceful and tranquil state of mind. </p>
<p>You can try out a 15-min breath meditation to boost your emotional well-being with <a href="https://www.idanim.com/meditation-teachers/raman-mittal" target="_blank">Raman Mittal</a> here:</p>
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<p><strong>Body.</strong> Your body is another common anchor that can be used to increase concentration in meditation. Focusing on the sensations that arise wherever your body touches the chair, floor, mat, or cushion is an example of using the body as an anchor of attention. When we are using the body as an anchor, there are 3 ways you can approach. You can choose one specific body part and focus all your attention towards it. You can focus your attention on your head or your chest or your stomach or any limb or organ. For instance, if you're seated in a chair, you might focus your attention on the feeling of your feet touching the floor. Alternatively, you can look and feel your entire body as one single object. Focusing on the full body, rather than a specific part of it, as an anchor in a mindfulness and meditation practice can be very reassuring and healing. Another form of meditation practice that uses the body as a focal point is a body scan or Vipassana. Vipassana literally means “seeing it as it is”. You scan through your entire body with kindness and non-judgmental attention and notice different sensations come and go without engaging with them. Your body is a home to your spirit, energy, emotions, thoughts and senses. It is a natural portal to the deep universe in all of us. </p>
<p>Here’s a <a target="_blank" href="https://s20v7.app.link/share-link?courseId=635bcab42990d57279506a46">meditation technique</a> that helps you release tension and stress from different sections of your body. </p>
<p><strong>Chakra. </strong> Chakra meditation stems from the use of your body as an anchor. When you use your chakras as an anchor, it requires a deep understanding of your sacred energy wheels or energy centers. According to Hindu belief system, there are seven energy centers located throughout the body, and there are nine according to the Buddhist scriptures. As these wheels or chakras reside within our body, each energy center is unique and allows certain positive energies into the specific parts of our body and environment. When we use chakras in meditation, we align our energy centers all the way from our base to the top of our head. When you anchor your chakra, you create a spiritual bridge to the energy of the universe. As an alternative to the traditional method of anchoring, energy flows through your feet, and travels up through your crown and out and above your head. Its path travels outside of the auras, constituting the initial segment of the anchoring connection.</p>
<p>Here is a <a target="_blank" href="https://s20v7.app.link/share-link?courseId=62b1accddffce20ca8804737">20-min meditation</a> technique where you can try that focuses on awakening your Chakras to feel more peaceful, powerful and at peace. 
</p>
<p><strong>Mantra.</strong> Besides being an anchor to control and limit a barrage of thoughts, Mantra Meditation technique may serve a deeper spiritual purpose. Certain Hindu, Buddhist, and ancient Christian traditions, for example, use mantras to center the heart and mind and be grounded in mindfulness and awareness. The words often carry deep meanings that work as affirmations to become a part of our subconscious. Mantras can be a useful tool for achieving a deep state of relaxation during meditation. Mantras help you go deeper into any spiritual practice and can be a genuine guide to help you navigate your meditation as it evolves. They may even lead you to discover and develop your spiritual strengths with honesty and integrity. For example; certain Sanskrit mantras like the “Soham” carry profound meaning. The Soham mantra, which resonates “I am that”, indicates an association with that divine intelligence, the oneness of all. The intelligence that is the guiding force for the universe, the one that is the most powerful and ancient is the universal force and I Am That, Sohum. Similarly, there are several ancient sanskrit, tibetan, latin verses that can facilitate deep psychological impact and help reinforce a positive belief system. </p>
<p>This <a target="_blank" href="https://s20v7.app.link/share-link?courseId=63c00a51b57525401a794254">quick AUM chanting</a> can help you experience deeper peace, energy, and silence.</p>
<p><strong>Sound.</strong>  There is also a form of attention anchor that uses sounds from your surroundings. The steady flow of noise outside your window can be a fantastic anchor. To do so, focus intently on whatever sound grabs your hearing attention. Is it the steady traffic flow or the constant drone of ongoing construction? Once that sound fades to nothing, you can move on to the next one. No home is entirely immune to ambient noise. Even while meditating in a country home, one may experience the sounds of birds chirping, radiators clicking, and the wind. When we shift our attention to sounds around us, these sounds become more pronounced. The other way to use sound in your meditation is Sound healing (also called sound bathing). Sound bath meditation brings about a meditative state that can nurture inspiration through opening up to the many therapeutic tools of sound. Some sound-bath meditations use bells, gongs and chimes to reduce stress and promote relaxation. It can also improve sleep quality and increase feelings of well-being. </p>
<p>You can try out <a target="_blank" href="https://s20v7.app.link/share-link?courseId=63890831512c437918062af1">this meditation</a> with <a href="https://www.idanim.com/meditation-teachers/rishma-palkar" target="_blank">Rishma Palkar</a>, which may heal your anxiety with the sounds you hear. </p>
<p><strong>Object/Image.</strong> When trying a meditation technique with an object or image as an anchor of attention, one should focus softly on the object or image of choice, and when one notices that one's mind has wandered, one should calmly bring one's focus back to the object or image. In this practice concentration and meditation go hand in hand. You can use anything as a focal point, but something beautiful in nature, with significant personal significance, or something that inspires you is ideal. For example, you might use a crystal or a flower. Images and artifacts of spiritual significance or that represent the truth can also be used. These can be physical items, such as a painting or statue, or mental images created by focusing softly on a conceptual depiction of the object of choice. </p>
<h2>Finding the Anchor that Works For You</h2>
<p>One of anchor meditation's greatest strengths is that there is no single best way to focus your mind. Additionally, there is no hard and fast guideline dictating when and where a given anchor should be used. One day or under specific conditions, you'll find a particular focal point more useful than others as an anchor of attention to steady your thoughts. It's also possible that one particular anchor becomes indispensable to your exercise to establish mental stability. Each meditation session may involve the use of multiple mindfulness anchors of attention. It makes no difference which anchor you leverage. Whatever helps one person ground themselves in the present is the ideal anchor for them. When you meditate, you cultivate your consciousness in the same way a farmer cultivates a field. We all become distracted while meditating, but we take the help of an anchor to return our attention to the present moment. A wandering mind is a normal human experience; recognizing when it occurs is the first step toward cultivating mindfulness. 
</p>
<p>To learn more about guided meditations by Idanim, visit <a href="https://www.idanim.com/" target="_blank">Idanim</a>. If you have any queries regarding meditation and mindfulness practices, you can <a target="_blank" href="https://www.idanim.com/contact-idanim">ask our experts</a>. We will get back to you within 24-48 hours.</p>

Learn the importance of using an anchor during meditation and how it can help you remain focused and present. Download Idanim and try our live meditation session

Learn Why an Anchor Important during Meditation | Idanim

Have you wondered why a simple act of meditation can be so difficult? Our attention is mostly trapped in the constant chatter of our minds.

Learn Why an Anchor is Important during Meditation

Biggest Mistake People Make in Meditation

<p><em>I am not able to concentrate during meditation<br>I can’t keep my mind still and calm<br>Thoughts keep running through my mind and I can’t focus<br>I am unable to STOP thoughts</em></p><h3>Sounds familiar?</h3><p><strong>Expecting your thoughts to stop:</strong> This is inarguably the biggest mistakes in meditation that people make when they start their meditation practice. The bad news is: you can’t stop your thoughts. The good news is: you don’t have to stop your thoughts???</p>
<h3>What? Is meditation not about stopping thoughts, or being in a state of thoughtlessness? </h3>
<p> Not really. It is true that the intensity of the thoughts comes down as you advance in practice but that happens on its own (you can’t control it). </p>
<h3>So, what do we do then in meditation?</h3>
<p>Let’s understand the basics which are quite simple and easy. For most of us, our attention is almost always trapped in the chatter of the mind. When we bring our focus on any of the anchors like breath, body, sound, or mantra, we (our attention) temporarily become free from this constant stream of thoughts about the past and future. This disidentification, getting out of thoughts is like waking up from a dream. This is the present moment. This is the moment of mindfulness. There is a different kind of aliveness in this moment of mindfulness </p><h3>Explain to me more</h3>
<p>When we sit to practice mindfulness meditation, we usually take the help of an anchor like body, breath, sound, or mantra. We bring our non-judgmental attention to this anchor. Our attention will keep wandering away in thoughts and that <strong>is absolutely normal.</strong> The mind’s job is to think and analyze. It will keep doing its job. It is futile to expect the mind to stop producing thoughts. <strong>We don’t have to shoo away the thoughts.</strong> Whenever we realize that we have wandered away in thoughts, we gently acknowledge it without getting irritated and bring our attention back to the anchor. It is that simple. </p>
<h3>What is the use of an anchor?</h3>
<p>Let’s do a very quick experiment. For the next 30 seconds or so (no need to put an alarm), bring your entire attention to your breathing or the big toe of your right leg.</p>
<p>You may have noticed that your thoughts stopped or reduced for a brief period when you put your attention on your breath or your body, before getting lost again in the thoughts. When you are NOT lost in your thoughts, you are present, alive, conscious, and calm. Just a few conscious breaths are deeply relaxing and cut you off from the burden of this chatter. Anchor frees our attention from our thoughts and brings us back to the present moment. </p>
<h3>I could not stay with my breathing even for 3 breaths</h2>
<p>That is fine. Absolutely fine and normal. Start with just 1 breath. It does not matter whether you stay with your breathing for 1 breath or 10 breaths, stay with your body for 1 second of 10 seconds, the key is to keep coming back to the anchor when you realize that you are lost in your thoughts. That moment is very important. That is the moment of mindfulness. You will start to experience the benefit of meditation. You will notice that these mindful moments of waking up keep on increasing as you practice mindfulness.</p>
<h3>Should we not try to extend the gaps between the thoughts with hard concentration?</h3><p>Look closely. The sheer act of trying too hard, desiring to be thoughtless is a thought in itself. You are not present at that moment. It is just one part of the mind (now a meditative mind: no pun intended!) trying to control another part of the mind. Try to stop thinking about mangoes and you will start thinking about them. When you get lost, you don’t know when you got lost. However, there is a sudden realization that you got lost in your thoughts. When that realization happens, acknowledge it and gently come back to the anchor.</p>
<h3>Does that mean my mind will keep racing at its will?</h3>
<p>There are brief moments of thoughtlessness when we focus our attention on the anchor. These moments of thoughtlessness, presence and pure awareness will increase on their own as we practice. We should not try to achieve this state of thoughtlessness and we should not yearn for it. The very act of desiring this state is a thought itself, is living in the future, is another romantic dream of bliss but it is still a dream, it is still the future, and it is still a thought. Just acknowledge your thoughts with kind and non-judgmental attention and keep coming to your anchor whenever you realize that you have wandered in your thoughts. You will find that your presence and awareness have grown with the deepening of your practice.</p>
<p>Just to conclude, mindfulness meditation is not about becoming thoughtless. The intensity and volume of your thoughts will automatically decrease on their own when you practice it correctly (so don’t worry about it). Just practice with a sense of sincerity, kindness, curiosity, and non-judgmental awareness without worrying about results. Gently and softly come back to the anchor without getting irritated when you realize you are again lost in your thoughts. It is actually that simple. </p>
<p>If you are still wondering where to begin, Idanim offers guided meditations for beginners curated and instructed by our globally renowned <a href="https://www.idanim.com/meditation-teachers" target="_blank">meditation teachers</a>.</p>
<p><a href="https://www.idanim.com/idanim-mobile-app-download" target="_blank">Download the Idanim app</a> to start your meditation journey with us and reap the benefits of meditation.
</p>

Learn how to avoid the biggest mistake people make in meditation with our expert guide. Join us to deepen your meditation experience and transform your life.

Most Common Meditation Mistakes to Know | Idanim Blog

Expecting your thoughts to stop: This is inarguably the biggest mistake people make when they start their meditation practice. You can’t stop your thoughts.

The Single Biggest Mistake People Make in Meditation

<p>Meditation offers many scientifically proven benefits, although the advantages may need to be specifically spelled out when we first begin. You can meditate with complete dedication and still feel things aren't going as planned. It may take some time to figure out how your practice is unfolding.</p><p> <a rel="nofollow"  target="_blank" href="https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858#:~:text=Meditation%20can%20give%20you%20a,centered%20and%20keep%20inner%20peace.">Medical researchers across the world have found meditation a proven way to reduce stress</a>. The innumerable benefits of meditation transcend beyond the physical; it extends to mental, emotional, and psychological aspects. Here are some ways meditation helps your physical and mental health.</p><h3>Mental Benefits of Meditation:</h3><p><ul><li><p>Improves self-awareness and self-esteem</p></li><li><p>Improves focus and concentration</p></li><li><p>Improves one's ability to manage stress</p></li><li><p>Helps with depression and anxiety</p></li><li><p>Overcome addictions, reduce fatigue and chronic pain</p></li><li><p>Reconnects one with inner peace and happiness</p></li></ul></p><h3>Physical Benefits of Meditation:</h3><p><ul><li><p>Improves self-awareness and self-worth</p></li><li><p>Lowers blood pressure</p></li><li><p>Reduces physical tension</p></li><li><p>Slows the aging process</p></li><li><p>Strengthens the immune system</p></li><li><p>Keeps us energized throughout the day</p></li></ul></p><p>So, if you still think meditation doesn't work or isn't for you, wait and see if something is wrong. Here are some common mistakes you might make while practicing meditation.</p><h2>6 Mistakes you may be Making in your Meditation Practice</h2><h3>1. Trying too hard to keep your mind from wandering.</h3><p>There's no need to be hard on yourself if you get sidetracked during meditation multiple times during your practice, as long as you follow a dedicated approach that suits you best. It's absolutely normal and part of the process. Many people strive hard to have a state of thoughtlessness. That effort is counter-productive and is not a part of meditation. Think of thoughts as clouds and your awareness as the sky. Thoughts would come and go. Don't try to engage or shoo away your thoughts. Instead, just be aware of these thoughts without any judgment. <strong>The key is whenever you realize you have lost in your thoughts, just recognize and come back to the object you are focusing on, whether it is your breath, body, sound, sensations, or just the space itself.</strong> The space between the thoughts will expand with your practice. Meditation is about accepting things as they are and seeing them as they are. The very effort or desire to reach a certain stage is living in the future. Let things go, and stop being so hard on yourself. Self-criticism is a surefire way to drive a wedge between you and your meditation practice. Instead, thank yourself for recognizing the distraction and simply refocus.</p><h2>2. Expecting too much too soon.</h2><p>It's wonderful if you started your meditation practice after hearing about the many benefits meditation offers. Once you have built the habit, it is best to stop thinking about the results and start practicing purely because it is good for you. Try to let go of all expectations and do it daily, just like you should wash your hair, eat, and sleep. It is ironic that when you drop your expectations about results, you get better ones.</p><p>How do you change your mindset?</p><p>Learn to appreciate the process itself. Enjoy how you feel after sitting for a while: serene, clear, and at peace.<p><p>If you do it regularly enough, you'll realize that, on average, you actually feel lighter, calmer, and less stressed.</p><p>Meditation, of course, has many scientifically proven benefits. Still, if you do it for the sheer joy of it, for the peace, calmness, and relaxation it brings, for the feeling of stillness & silence inside you, the aliveness and awareness it brings in us, you will get even better results.</p><h2>3. Being inconsistent in your practice.</h2><p>Inconsistency is another common mistake people make. Just like running for a few days or irregularly will not make you physically fit, you need to have a bit of consistency in your practice for a calmer mind. <p><p>The focus should be on maintaining a consistent length, technique, and perfect posture. Consistency should be your first focus when initiating or developing a meditation practice. The quickest and most painless way to form this routine is to meditate first thing in the morning and gradually increase the time spent doing so. Even if you can only commit to five minutes a day at first, make it a point to stick to that schedule, no matter what.</p><em><p>Have a busy day tomorrow. Wake up early and try to practice.</p><p>Are you traveling and sharing a hostel room this week? Can you do it?</p><p>Are you doing it right, or do you have the correct posture? Do it anyway – and <a target="_blank" href="https://www.idanim.com/blog/guide-to-right-meditation-postures">read about it later</a>.</p></em><p>See, obstruction exists, but if one is focused, positive, and self-disciplined enough, nothing can derail their intention to meditate today.</p><h2>4. Not giving enough time to a technique.</h2><p>If you're starting out with meditation, it's OK to try different meditation techniques. In fact, it is encouraged to do so. Give time to each technique before deciding if it works for you. Various individuals have indeed varying preferred ways of doing things. Thus, it is essential to try many approaches until you zero in on the one that yields you the best results. Try one out for a week to a month to acquire a "taste" for it, and then switch to another if it isn't working for you. Some seasoned practitioners have experimented with more than 70 different types of meditation!</p><p>Ultimately, one or more techniques could work well for you and suit you the best. This is especially true for the practice of concentration meditation. Repeatedly focusing on the same thing, like your breath or a mantra, makes it more "charged" with your attention. So your mind grows more attuned to it. As a result of this familiarity, future sessions with the same object will require less effort to keep in mind.</p><h2>6. Not doing enough preparation.</h2><p>See, you can sit and start meditating regularly without proper practice or preparation; no harm there. But you still need to improve here if you are talking about the finest results. For effective meditation, you need to put in more effort.</p><p>If you could -</p><p>Before meditation<ol><li>1. Calm your body and breath</li><li>2. Make a special effort to keep your comfortable</li><li>3. Identify a decluttered and relatively silent place for your practice</li><li>4. Put your mind to contentment</li><li>5. Affirm your intention</li></ol></p><p>During<ol><li>1. Don't be bothered by distractions</li><li>2. Try to sit or lie still</li><li>3. If you need to move, do so compassionately and consciously instead of making spontaneous movements</li></ol></p><p>After<ol><li>1. Gentle Transition</li><li>2. Keep a Journal</li></ol><p><p>Then, the results will speak aloud about how amazing it is.</p><h2>7. Practicing in a noisy environment.</h2><p>While you can meditate to the sound (and it is a great meditation technique in itself), newbies find it difficult if there is too much noise in the environment. Although meditation is not time bound or space-bound, you can meditate whenever you want. Only try to keep a calm environment.</p><h2>How to Overcome these Mistakes</h2><p>The first step is not to get overwhelmed.</p><p>If you see that you're making more than one of these "meditation mistakes," take it slow and focus on correcting only one at a time. Getting started with the modifications that are either the simplest or would have the most significant effect is best. It is impossible to become an expert in just a few months. It takes time and effort to reprogram your thinking.</p><p>You will still reap benefits from meditation even if you encounter some of these problems during your practice. You can get a lot out of meditation as it is, but if you want to maximize its advantages and explore its potential further, you should follow the proper guidance and rest assured that doing so will be a good decision.</p><p>In case you have any queries regarding meditation and mindfulness practices, you can <a target="_blank" href="https://www.idanim.com/contact-idanim">ask our experts</a>. We will get back to you within 24 hours.</p>

Learn common mistakes people do while meditating and how to avoid them. Discover how to get the most out of your meditation sessions and improve overall well-being.

6 Common Mistakes to Avoid While Meditating

Meditation offers many scientifically proven benefits, although the advantages may need to be specifically spelled out when we first begin.

6 Common Mistakes to Avoid while Meditating

<p>Microsoft Work Trend Index Pulse Report suggests that 47% of employees and 58% of leaders reported feeling burnt out at work. In addition to having a negative financial impact on businesses, employees with poor mental health may find themselves unable to carry out their duties or meet their daily obligations. There is no way to manage workplace stress altogether. Learn more about the <a target="_blank" href="https://www.idanim.com/blog/the-stress-cycle-how-to-feel-safe-after-stressful-situations">stress cycle and how to feel safe after these stressful situations.</a></p><p>Here are 5 techniques for stress management, developing inner stability in the workplace, and positively impacting your capacity to accomplish your work goals seamlessly. </p>
<h2>Mindfully calm your thoughts</h2>
<p>Anxiety makes it simple to let your mind race and become preoccupied with a whirlwind of irrelevant details. Awareness of one's internal and external environments is the first step to feeling more alert and present throughout the day. Being more aware of the present will keep your thoughts from straying, allowing you to give your undivided attention to your work. <a target="_blank" href="https://www.idanim.com/blog/the-three-most-common-work-related-problems-solved-by-meditation">Meditation can be helpful in alleviating your workplace stress levels.</a> Interrupting your workday with a few minutes of guided meditation to reduce stress and anxiety can be a great way to clear your mind and refocus your energy. One of the quickest and least time-consuming ways to meditate is to focus on one's breathing. You should take five minutes out of your day, find a peaceful spot, close your eyes, and focus on your breathing whenever you feel anxious. In addition to calming your nerves, this will also help clear your head. 
</p><h2>Prioritize your mental health first</h2><p>You should reflect on how you feel before beginning your day. It's only natural not to be at the top of your game every single day at work. Instead of struggling with your mental health, try workplace meditations for 10 minutes whenever it's convenient for managing stress at workplace. This can be done by using a meditation app of your choice to practice guided meditations to reduce stress in the comfort of your own time and environment.</p><p>Here is a quick meditation technique for stress management that helps calm your nerves from overworking and helps in managing stress at work. This 15 minutes practice by <a href="https://www.idanim.com/meditation-teachers/annemaree-rowley" target="_blank">Annemaree Rowley</a>, meditation expert for 30+ years, will give your body a break from processing, gently guide you to the inner sanctuary, and give your mind and body rest from all the information it stores daily.</p>
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<h2>Turn on music therapy</h2>
<p>When things are tough, music can be immensely therapeutic for stress management . It's a way to vent feelings and get through loss and trauma. Neurotransmitters in the brain, like dopamine and oxytocin, are connected to emotions of happiness, and studies show that music can positively influence these chemicals. Cortisol is a stress hormone, and there is some evidence that listening to music can significantly lower its levels.</p>
<h2>Stop and breathe ever so often</h2><p>If you’re wondering how to control stress, simply take a break to engage with nature. Remove ten to fifteen minutes from your day to go for a walk outside, soak up some rays, and stretch your muscles. This will make you feel energized and invigorate your senses. Allowing yourself little breaks like this throughout the day can prevent you from dwelling on problems and instead focus on finding solutions to help you avoid burnout and helps manage workplace stress
</p><h2>Seek the right environment with an eclectic mix of humor</h2><p>A person's character is considered to be a combination of the traits of the five persons they spend the most time with. Your sense of mental health is profoundly affected by the conditions in which you perform your job. It's easier to maintain composure and awareness when good vibes surround you. An old proverb goes something like "laughter is the best medicine." And it is a serious recommendation. Laughter raises your body's oxygen intake, stimulates your organs, and causes your brain to create more feel-good endorphins. It's a nice change of pace that will help you relax and focus on the task at hand. </p><p>By cultivating awareness, you open up new avenues for your imagination. Being open and adaptable in the here and now helps you become more creative and more able to improvise and innovate. The benefits of increased imagination extend to many aspects of life, including the workplace, the home, and the sense of overall being.
</p><p>Idanim is a <a href="https://www.idanim.com/idanim-mobile-app-download" target="_blank">meditation and mindfulness app</a> that focuses on your mental well-being and uses meditation and mindfulness for any mind, mood, and goal. With over 1000 meditations in over 40 categories, learn from the our <a href="https://www.idanim.com/meditation-teachers" target="_blank">meditation teachers</a> and practice mindfulness for work-life balance, reduced workplace stress, and anxiety, stress management, and more.</p>


Learn how to prevent and manage stress in the workplace. Discover 5 practical strategies for reducing stress, including mindfulness techniques. Join Idanim for free.

5 Smart Tactis to Avoid Stress at Workplace | Idanim

Microsoft Work Trend Report suggests 47% of employees & 58% of leaders reported feeling burnt out at work. Read 5 stress management techniques in this blog.

5 Smart Tactics to Avoid Stress at Workplace

<p>We are all aware of the advantages of meditation and mindfulness. Still, few of us realize that practicing mindfulness is also one of the quickest and easiest ways to boost our emotional and physical well-being significantly. Mindfulness meditation has many positive effects beyond mental tranquility. It has the potential to transform our existence. Guided meditation practice is beneficial for more than simply mental health. As we practice mindfulness, we unlock the potential to transform our life and profoundly alter our being.</p>
<p>Many people want to make changes in their life, both small and big. This may appear to be an insurmountable task at times. Guided meditation, on the other hand, make it entirely possible.</p>
<p>Envision yourself making better choices and experiencing greater inner calm and contentment with mental positivity. How would your life, health, and relationships change if this became a reality for you? The Pali word "sati," originally translated as "memory," is more accurately translated as "lucid awareness," which is where the term "mindfulness" first originated. It's a physical state that facilitates the passing of ordinary events and moments being fully acknowledged and appreciated. </p>
<h2>Ways in which Mindfulness can Positively Impact Our Lives</h2>
<p>The difficulty of modern existence affects us all. <a target="_blank"href="https://www.idanim.com/blog/the-three-most-common-work-related-problems-solved-by-meditation">With deadlines and time as a scarce resource</a>, it's tempting to believe we can do everything until our bodies send signals to 'slow down.' This is when one should begin their guided meditation practice to yield the positive effects of mindfulness. If your body is urging you to slow down, you should listen to it.</p>
<h2>Training your mind</h2>
<p>The demands of modern-day life drive a wedge between people's physical and mental selves. It's conditioned us to disregard the signals our bodies send us, and instead live in a perpetual state of fantasizing about the past or the future. 'Now' is treated as a necessary aspect on the way to someplace better. Attention is the key to reuniting body and mind, and that's what guided meditation is all about. It's time to take control of the situation and switch off the autopilot. It's all about silencing the incessant chatter that flows through our minds constantly and moving towards mental positivity.</p>
<h2>Keeping the endless white noise at bay</h2>
<p>The first step in guided meditation is to focus on your breathing while making no conscious efforts to alter it. It is the first step in developing sensory awareness to become aware of your breath as it enters, travels through, and leaves your body. As you start out, you might not pick up on much sensory information. In contrast, you might sense feelings you've been suppressing. The first stage is to become aware of your own awareness. You could also realize how simple it is to let your mind wander off into the abyss of white noise. The key is to observe without passing judgment. You need only take note of your ideas and let them pass. Guided meditation techniques involve formally devoting time to introspection. By providing a buffer from our typically negative and self-defeating thought patterns, guided meditation allows us to take back control of our minds. Here, you can let go of your anxious thoughts, doubts, anxiety, and rage. Mindfulness meditation aids in dismantling the false notion of "self," or the ego and feeling of identity to which we cling without realizing that we can access a more positive and enlightened state of mind. </p>
Try this guided meditation that helps you observe your thoughts and can help you achieve inner peace, reduce stress, better focus, and improve your awareness.
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<h2>Overcoming uncomfortable emotions</h2>
<p>The mindful transformation toward an existence of more wisdom and, ultimately, greater happiness begins with an awareness of the nature of one's thinking process at work. Being aware of negative emotions like greed, anger, or jealousy helps us realize how much better off we'd be if we let go of them. By paying attention to our thoughts and feelings, we can learn to cultivate more qualities that make us happy, like generosity, kindness, and compassion. The purpose of transformative meditation is to facilitate personal growth and change. By paying attention to your thoughts and feelings, you can make a deliberate decision to think and act with greater competence and positive wisdom rather than being "lost" in your thoughts and carrying out habitual responses. Mindfulness meditation teaches people how to interrupt cognitive patterns that trigger negative emotions. You will discover new ways of coping with emotional suffering rather than numbing your feelings with food, alcohol, drugs, sex, or other methods.</p>
You can try out this guided meditation to reduce stress and anxiety  and find inner peace through the use of calming sounds.
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<h2>Unveil True Happiness with Mindfulness</h2>
<p>Meditation and the cultivation of awareness have a history stretching back thousands of years. Originally developed within the ancient Hindu and Buddhist teachings, these mindfulness practices are finding a comfortable abode inside the modern cultural context thanks to successful adaptation efforts. The research will continue measuring results. While brain scans offer physical proof, personal transformations are the only evidence that really counts.</p>
<p>Mindfulness training has been linked to numerous health benefits that are helpful in reducing stress and anxiety, enhancing mood and vitality, enhancing the ability to handle physical discomfort, and have overall positive development of mental health. Being mindful and practicing meditation for positive thinking provides opportunities to become more aware of oneself, others, and the natural environment.</p>
<p>It is a worldwide personal transformation brought about by the demystification of a sophisticated language that is now widely available. This grass-roots change extends beyond personal benefit when you manage your emotions and responses. You will influence others to live and love with intention and purpose. It's a worldwide shift on the micro level made possible by the accessibility of previously unexplored territory. 
<p>Begin your journey in Mindfulness with <a href="https://www.idanim.com/" target="_blank">Idanim</a>. Let our <a href="https://www.idanim.com/meditation-teachers" target="_blank">mindfulness experts</a> guide you through wiser choices of a mental positivity and a more contented being. Download Idanim from <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">Appstore</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Playstore</a>.</p>

Learn how meditation & mindfulness bring positivity to your life and help you see things in a better way. Practice mindful meditation with Idanim, download app.

How to Evoke Positive Change in Your Life with Meditation

We are all aware that mindfulness and meditation has its advantages. Practicing mindfulness is also one of the easiest ways to boost our emotional and physical well-being.

How to Evoke Positive Change in your Life with Meditation

<p>It's the start of a new year, the ideal time for reflection and resolution. On the other hand, we all acknowledge how difficult it is to maintain those resolutions throughout the year. The new year's excitement often causes us to forget our best intentions. The practice of mindful meditation  entails paying attention to purpose in the present moment. Learning to meditate can be helpful in setting, achieving, and maintaining new resolutions this year and guided meditations make it easy.</p>
<p>New Year's resolutions aren't just random goals. They have a considerably more significant psychological impact. The end of one year and the beginning of another represent new beginnings, a new chapter, and another chance to accomplish the things we've always desired (or perhaps break a few bad behaviors we've developed.) So, here are a few reasons why mindful meditation should be your first resolution.</p>
<strong>Every goal focuses on our happier being.</strong>
<p>Have you ever looked at your list and realized it's basically the same every year? We all yearn for better health, more happiness, and improved wellness. For example, we tend to think that if we could lose a few pounds, go out more, and exercise more, we'd be happy. This is seldom the case. Science has shown the benefits of mindfulness extend not just to enhanced well-being, mental and physical health, better sleep, and reduce stress but also to an increase in happiness.</p>
<strong>Stress and unpredictability have become a part of life.</strong>
<p>Do you often end up Googling “how to reduce stress” after life keeps piling up challenges in front of you? We proclaim that our newly formed resolutions will include activities, vacations, and exercises to reduce stress. But we often find ourselves looking for reasons to break them. We miss the gym after a couple of hard work days, and after a busy week, our healthy eating plan begins to waver. Stress causes automatic behavior, which are routine behaviors we have developed over time that have become familiar and safe. We should practice mindfulness to become more aware of our psychological state and the emotions that drive our conduct. Mindful meditation has a lot of <a href="https://www.idanim.com/blog/stress-management-techniques" target="_blank"> stress reduction techniques</a> that give us the space and time to process tough emotions and make thoughtful decisions toward more constructive behavior.</p>
<strong>Running after perfection is a slippery slope.</strong>
<p>Our brains like full, comprehensive outcomes. An hour sounds nicer than 57 minutes. A week feels more complete than four days. We always tend to aim for excellence. However, this pattern of thinking automatically sets us up for failure. Life happens. And for reasons beyond our control, we may not be able to fulfill our commitment despite our best efforts. This does not mean that we failed to achieve our goals; on the contrary —it makes us normal. We must learn to tell ourselves that it's okay to miss an odd gym session or eat an occasional cookie. Mindfulness techniques teach us to accept and let go. Accept and commit to progress.</p>
<strong>Patience is the key to long-lasting contentment.</strong>
<p>"I want it. I want it now" is the mantra young professionals function with today. With increased pressure, technology, competition, and activity in the world, it's easy to get caught up in the daily hustle from one thing to the next without pausing to ponder. We must practice mindfulness because it teaches us to slow down our physical and mental beings so that we can fully appreciate and savor each moment and genuinely experience the things we do at a speed we can enjoy.</p>
<strong>Positivity and Success go hand in hand</strong>
<p>Most of our objectives and resolutions are motivated by a desire to reduce or eliminate certain behaviors. We also prefer to set resolutions towards the conclusion of a couple of weeks of holiday binging and mayhem. This modifies our thinking and viewpoint, making us seek more order and control. As a result, we prefer to phrase things negatively and overemphasize negative behaviors. But what happens when you consciously try to refrain from doing something? You can't help but dwell on doing it. One of the benefits of Mindfulness is that it can help you see the bright side of things and concentrate on the benefits you'll get once you've reached your objectives. What are your plans? Which attitudes and actions do you hope to cultivate? Just what are you hoping to gain by purchasing some items? The practice of mindfulness strengthens our sense of identity and our connection to the world at large. Find joy in the little things, and make resolutions based on what you can gain rather than what you want to give up.</p>
<strong>Mindfulness is a great stepping stone to aid the accomplishment of other goals.</strong>
<p>Our ambitions are not unattainable; we simply aren't starting from the correct place to succeed. Awareness is the key to success in every endeavor. Only through awareness will we be able to properly manage our thoughts, feelings, and behaviors in order to intentionally move toward our goals. Better sleep, ability to reduce stress , stronger relationships, clearer communication, and so much more are all attainable from the convenience of home. In addition, we can easily include mindfulness and  meditation into our regular tasks like cooking, cleaning, walking, and gardening at no cost to ourselves. Learning to meditate is just being present in what you are doing can quickly become a way of being.</p>
<p>Mindfulness is an essential part of creating habits that stay. Think about your progress and where you can improve. Don't rush the self-evaluation process; take a minute to pause and reflect. Could it be that you have rearranged your timetable? Have you shifted your focus? Should you reconsider your overarching goal? Making time for reflection and mindfulness, and to adapt is critical as you seek to establish long-term, healthier routines. Think carefully about the current situation and how you could improve it, and take steps to make that happen.</p>
</p>Setting and keeping New Year's resolutions can be challenging, but practicing mindfulness can help you focus on a healthy year by allowing you to select a more restorative moment each day.</p>
<p>If you are wondering where to start with mindfulness meditations to help with New Year's resolutions, we have just what you need. Idanim is an app created for business professionals to help them seek the benefits of mindfulness to be more productive, joyful, and cheerful in their personal and work lives via various guided meditations. Learn <a href="https://www.idanim.com/blog/11-different-techniques-of-meditation" target="_blank">powerful mindfulness techniques</a> that can help you through grief, focus, stress, sleep, anger, guilt, and more from a highly curated and select team of world-renowned <a href="https://www.idanim.com/meditation-teachers" target="_blank">meditation teachers</a> with a combined meditation experience of 200+ years. 
<p>Start your free trial to know more. Download Idanim now from <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">Appstore </a>or <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Play Store</a>.</p>

Discover 5 reasons why mindfulness best for new year's resolutions. Learn how it can help you to reduce stress, increase happiness, and improve overall well-being.

5 Reasons Why Mindfulness Should Be Part of New Year's Resolution

The practice of mindfulness entails paying attention to purpose in the present moment. It can be helpful in setting, achieving, and maintaining new resolutions this year.

Learn Mindfulness - A New Year Resolution

Embrace Mindfulness as a New Year Resolution

Why Mindfulness should be Part of New Year's Resolution?

Learn Basics of Meditation with Toby Ouvry

<p>Recently, Idanim conducted a 1-hour masterclass with one of our experts <a href="https://www.idanim.com/meditation-teachers/toby-ouvry" target="_blank">Toby Ouvry</a>, meditation and mindfulness coach at INSEAD School of Business, Singapore campus, on the fundamentals of mindfulness meditation. This session was dedicated to help people discover how to harness their senses, mind, and consciousness to live in the present moment for heightened awareness and controlled thoughts. Watch the video below to listen to the complete masterclass conducted by our expert Toby Ouvry.</p>
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<p>In this blog, we will be sharing some of the key takeaways from the masterclass.
Toby explained that mindfulness meditation means to focus our attention on an object that, when we contemplate it, causes our mind to become positive, calm, and happy. He spoke about the 3 areas within our field of awareness i.e the senses, the feelings and the thoughts and explained about them. He further added that while senses are more on the outside, the awareness in mind is more subtle. For example, a sense is like a landscape that can be seen by everyone but what one’s mind perceives is limited to them only. Let’s talk about these primary fields of awareness in detail:</p><ul><li><p><strong>Meditating on senses: </strong> It is like experiencing your body like a mountain, your thoughts and associated feelings as clouds, and your mind or consciousness as  the sky. By relating to the solidity of your body as being like a mountain, you can re-contextualize how you experience your thoughts and feelings. Being less easily swayed and manipulated by them, you bring solidity to your experience of the present moment.</p></li><li><p><strong>Meditating on mind: </strong>Practicing meditation with your mind, you ground your body like a mountain and watch your thoughts as if there are clouds in the sky. Use these thoughts, the clouds, and the awareness to make yourself present. You need to focus on the lighter, brighter clouds or thoughts rather than gloomy ones.</p></li><li><p><strong>Meditating on consciousness: </strong>When you practice mindfulness with consciousness, you watch your thoughts and notice the spaces between thoughts, drop into these spaces and extend them significantly, and insert a short pause or still-point at the bottom of each breath to help get comfortable in that sky-like space of your conscious awareness. 
</p></li></ul><p>The class ended with a live guided meditation practice on all of these fields of awareness, followed by Toby taking up a few questions from the audience. You can learn about the audience's <a href="https://www.idanim.com/blog/faqs-from-the-masterclass-on-understanding-the-basics-of-meditation" target="_blank">frequently asked questions about mindfulness meditation</a> here.</p>

Discover the benefits of meditation, how to get started, and practical tips for incorporating meditation into your daily routine. Join Idanim App to know more

Understanding the Basics of Meditation by Toby Ouvry | Idanim

Recently, Idanim conducted a 1-hour masterclass with one of our experts Toby Ouvry, on the fundamentals of mindfulness practices.

Understanding the Basics of Meditation by Toby Ouvry

Basics of Meditation - A Comprehensive Guide

<p>Understanding why to meditate and how to meditate becomes very important, as it can sometimes seem very mystical. It doesn’t matter if you are starting to learn meditation or are already an advanced practitioner, many times one has doubts regarding meditation benefits in their meditation journey.</p>
<p>Idanim recently conducted a 1-hour masterclass with one of our experts <a href="https://www.idanim.com/meditation-teachers/toby-ouvry" target="_blank">Toby Ouvry</a>, on the fundamentals of mindfulness meditation. It helped people discover how to harness their senses, mind, and consciousness to live in the present moment for heightened awareness and controlled thoughts.</p>
<p>Below are a few questions that our attendees had asked during the class and their responses by Toby Ouvry, mindfulness coach at INSEAD Business School, Singapore.</p>
<strong>How to stay mindful and calm in times of distress, injury, or loss?</strong>
<p>There is a US navy saying,  “In times of stress, we sing to the level of our training.” This means the time taken to train for extremes in life, such as distress/injury/loss, will enable you to remain calm when difficult times come. So if you have prepared yourself or regulated yourself, at a higher degree or at least at an intermediate degree of this competence through mindfulness meditation practice, then you will find your mindfulness practice helpful when these difficult times come. If you did not spare any time to learn meditation beforehand it might be overwhelming if you try to practice mindfulness and wonder how to meditate in times of distress.</p>
<strong>How to manage anxiety with mindfulness meditation?</strong>
<p>There are two ways. Firstly, take care of the part where you are feeling anxious. Extend care, understanding, and compassion to the part of you so that it does not feel alone or isolated. Secondly, stay proactive towards constructive and positive thinking so that you are not allowing yourself to create anxiety around the entire situation. Think about the things that are good in this situation, keep coming up with solutions, and something that empowers you to exert some benevolent control when you are anxious.</p>
<strong>How to get focused and concentrate on things?</strong>
<p>Good quality mindful concentration has two aspects: The capacity to be focused single-pointedly on the object. The second is to be relaxed. It is a 50-50 combination of being focused and relaxed. You have to train to get a sense of that. Many people in meditation practice try too hard to focus and not quite enough to relax. So it is like riding a bike. If you lean too far to the left, you fall left. If you lean too far to the right, you fall right. Too much focus does not allow the mind to relax. Vice versa, you tend to lose the object by getting distracted or gaining sleep. So the art of good concentration is the art of combining focus and relaxation in a single flow. If relaxation is at 0 and absolute focus and attention is at 10, you should prefer a four or a six. That should give you a good quality focus and concentration that you can sustain.</p>
<p>You can try this focus and concentration meditation to achieve your goals and improve productivity.</p>
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<strong>In the long run, does meditation help improve intuitions and analysis?</strong>
<p>If you practice mindfulness in a balanced manner - yes, it should. One of the meditation benefits is bringing us into contact with reality as it is. You can step back, notice, and observe your internal and external experiences with a reasonable degree of objectivity and rationality. This essential quality we develop in meditation comes along with the rational and analytical capacity. The relaxation that comes with observation also helps our intuitive self get active. Our intuitive self is the part that can make multiple evaluations, whereas the logical and rational mind cannot make possible evaluations or judgments. Intuition is explicit knowledge coming from the unconscious or intuitive sense to create multiple analyses that transcend the intuition mind. Stepping back and processing comes with basic meditation to access our intuition. It also helps us to listen to the signals that our intuition gives us, see more clearly, to trust them, and our intuitive self to grow in strength, so that you can make several evaluations in a single moment. Everybody has it to a degree, but we can develop it through this meditation practice.</p>
<strong>How to make meditation a daily practice?</strong>
<p>You need to structure it, and you need to establish a specific time daily and practice meditation at the same time. One more thing which is essential is that you need to decide the reason you are meditating. Since different meditations have different results, you need to figure out what you are expecting out of a certain meditation. For example, certain meditations on gratitude, forgiveness, and compassion help you bring energy and positivity. There might be other meditations that will help you with focusing, like single-pointedness. So it would be best to consider which practices will give you the desired meditation benefits and practice them consistently.</p>
<strong>How to avoid distractions in mind?</strong>
<p>Your primary meditation state is to be present in the moment, not be lost in thoughts, and not fall asleep. Meditation does not mean there are no thoughts or distractions. There always will be, but choose to stay in the present moment. The particular skill that would help here is to select your specific anchor and use that to build stability in the present moment and not get distracted by the noises around you. This will help you build stability and attention during meditation.</p>
<strong>Please suggest diet for best meditation experience</strong>
<p>Different diets will give you a different meditation experience. A typical example of this is there are some Indian forms of meditation that give the best results with vegetarian diets. Certain meditation practices are done best with a bit of consumption of meat. Find a balanced diet that works for you and helps to maintain a physiological equilibrium. There aren’t any rules since not everyone can have the same metabolism. The obvious things to avoid would be too much caffeine, sugar, simple carbs, or artificial food.</p>
<strong>How to let go of attachment to material things?</strong>
<p>First, you need to reflect upon the material things you are attached to and limit yourself and the pleasures those are providing you. Try finding a deeper level of things that give meaning to your life instead of just attaching to material things that give you superficial pleasure and replacing them with actual things that give you real joy and meaning. It becomes easier to let go of material things when you have a meaningful life to look forward to. So it is essential to realize the proper place of material things and understand their limitations.</p>
<p>During the class, our expert Toby Ouvry answered a few queries. If you want to hear them, watch the video below:</p>
<div class="youtubeVideo"><iframe width="560" height="315" rel="nofollow" src="https://www.youtube.com/embed/J-iYQ0DG86U" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe></div>
<p>Hope these answers will be helpful to you in incorporating mindfulness into your lives. Stay tuned for the recorded video and the key takeaways from this masterclass. Download Idanim on <a target="_blank" href="https://idanim.sng.link/Bl2li/rvq9/l0s9">Play Store</a> and <a target="_blank" href="https://idanim.sng.link/Cl2li/htfa/69jl">App Store</a> to practice practice mindfulness meditation.</p>

Learn from a masterclass on understanding the basics of meditation and discover practical tips and insights to start or improve your meditation practice

Frequently Asked Questions about Meditation | Idanim

Understanding why and how meditation works becomes very important, as sometimes it can sometimes seem very mystical.

Frequently Asked Questions about Meditation

Know About Mindful Productivity with Toby Ouvry

<p>Recently, Idanim held a webinar on ‘Mindful Productivity: Moving from Coping to Thriving’. The session was conducted by one of our teachers, <a href="https://www.idanim.com/meditation-teachers/toby-ouvry" target="_blank">Toby Ouvry</a>, who is a mindfulness coach at INSEAD Business School, Singapore. It was a very insightful session where Toby talked about the benefits of mindfulness at workplace and how it helps employees manage their stress within the workplace.</p>
<p>We will be covering some of the key takeaways from the webinar in this blog.</p>
<p><strong>What is mindfulness?</strong></p>
<p>Mindfulness is the practice of purposely bringing one's attention to the present moment experience without evaluation, being aware of where we are and what we're doing, and not being overly reactive to what's happening around us.</p>
<p><strong>Why is mindfulness & workplace stress management important for an organization?</strong></p>
<p>There is always a business cost associated with loss in productivity of the employees. According to a report by teamstage, companies lose out on substantial profit and 720 hours a year per person working. Mindfulness helps employees increase their focus, competence and effectiveness in life. It also helps them feel a sense of enjoyment, pleasure, and happiness. This creates a win-win situation for employers and employees.</p>
<p><strong>What are the main causes that lead to loss of productivity?</strong></p>
<p>In the webinar, we discussed the two main reasons for loss in productivity i.e. Distraction or Multitasking and Stress or Burnout.</p>
<p><strong>Multitasking</strong> can be fascinating for many people, and it gives the idea that if you do two things simultaneously, you will be able to do them faster. Still, the truth is when you do multiple things simultaneously, you get distracted, and there are high chances you will screw either of things.</p>
<p>Doing one thing at a time will help you focus on that particular task and do it in high quality and faster; hence the time you complete all your jobs is the same. Here, the necessity of mindfulness at workplace comes into the picture as it helps reduce distraction, develop focus, and thus reduce stress. </p>
<p>Job stress is estimated to cost American companies more than $300 billion a year in health costs and around 40% of job turnover is caused due to stress. Talking about stress, mindfulness is not designed to get rid of it; it's designed to turn negative stress into positive stress. When you are fully aware of your surroundings and try to focus on things that are important to you, the task is done more effectively and efficiently, leaving you with a sense of fulfillment and hence reduces stress. This is where mindfulness will help in managing stress at work. There also have been studies that prove that mindfulness increases your gray matter density and thus your intelligence.</p>
<p><strong>Enhanced reality orientation – Moving from coping to thriving</strong>
<p>Mindfulness involves specific forms of attention & awareness practices that are designed to release our natural intelligence & our potential for experiential learning in the moment. Through mindfulness practices, employees can:</p>
<p><ui><li>Pay attention in a high-quality manner to their work and be more successful at it without necessarily working harder (i.e. working smarter)</li><li>Create high functioning interactions that lead to great teams and stable relationships.</li><li>Learn to pick up on inner cues and signals from their body-mind, and learn to regulate their energy in a way where they feel they are thriving not just in the short term, but in the medium and long term.</li></ui></p>
<p>Mindfulness helps you improve focus, reduce distraction, and enhance self-regulation and problem-solving.</p>
<p>The webinar ended with a live meditation practice with Toby and a few Q&A from the audience. You can learn about the audience's doubts and their answers in this <a href="https://www.idanim.com/blog/faqs-from-webinar-on-mindful-productivity" target="_blank">blog</a> by Idanim.

</p><div class="btnContainer""><a class="commonBtn" href="https://www.idanim.com/webinar/webinar-mindful-productivity-moving-from-coping-to-thriving" target="_blank">Click here to view the on-demand webinar</a></div>

Discover the key takeaways on mindful productivity, including practical tips and strategies for achieving more while reducing stress and burnout. Download Idanim.

Know All About Mindful Productivity by Toby Ouvry | Idanim

Recently, Idanim held a webinar on ‘Mindful Productivity: Moving from coping to thriving’. The session was conducted by Toby Ouvry, who is a mindfulness coach.

Learn Mindful Productivity with Toby Ouvry 

Know all about Mindful Productivity by Toby Ouvry

Mindful Productivity - Frequently Asked Questions

<p>Incorporating mindfulness into your lives is a journey. It is not something that you can achieve in one day. Recently, Idanim held a webinar on ‘Mindful Productivity: Moving from coping to thriving’. The session was conducted by one of our teachers, <a href="https://www.idanim.com/meditation-teachers/toby-ouvry" target="_blank">Toby Ouvry</a>, who is a Mindfulness coach at INSEAD business school, Singapore. It was a very insightful session for workplace stress management. The key takeaways of the sessions were</p>
<p><ui><li>What is mindfulness and why is it important in today's workplace?</li><li>Benefits of meditation for organizations and employees</li><li>How to implement mindfulness at workplace?</li></ui></p>
<p>Below are a few questions that our attendees had during and post the webinar and their responses by Toby.</p>
<p><strong>1. What advice would you give to someone who has brain fog issues post COVID , and how can mindfulness at workplace help in this situation?</strong></p>
<p>One active way would be to find a realistic pace at which you can work without causing brain fatigue to degrade further. Go slow in order to get faster. You need to rest to recover properly. You can start by just sitting and gently being mindful of your brain for 5-10 mins and extend a little love and care towards it, allowing it to rest. This will help you send good energy to the brain. For example, breathing in, breathing out, and maybe visualizing the brain as bright, healing, and high functioning. This exercise might help the process of healing and coping with stress at work.</p>
<p><strong>2. What is the ratio of meditation we should do between single pointedness and field awareness?</strong></p>
<p>You can find a ratio that suits you. There is no right or wrong answer here.
For example, you can do 20 mins of single-pointedness followed by 5 mins of field awareness. If you like, you could spend a little more time breathing in, in the beginning and then get to the field awareness. This can help you stay focused during field awareness.</p>
<p><strong>3. What does it mean when I am sleepy during field awareness but I am not during single pointedness?</strong></p>
<p>When you are doing field awareness, you are allowing yourself to relax more because you are not focusing on a single thing. When you are practicing single-pointedness, you are leveling up the focus by a little bit. This might be one of the reasons why you don't feel sleepy there.</p>
<p><strong>4. I encounter a few people saying that they perform better and perform more effectively if they are under pressure. Are there research findings that support this?</strong></p>
<p>Some people cannot work without a deadline. So, in his opinion, we could develop this capacity to motivate ourselves to do work today even if there is no deadline. This will help you in managing stress at work better and procrastinate a little less.</p>
<p><strong>5. How is mindfulness useful regarding depression and suicidal thoughts?</strong></p>
<p>Mindfulness is helpful because you can sit down and focus on breathing or some other object. This will help you temporarily take your attention away from the suicidal thoughts. Second, you can use mindfulness to focus on memories or ideas that help you lift.The third way mindfulness can help is you can reach out to the part of you that is depressed and extend compassion to yourself and accept things in a better way. Although this is an intense conversation, these are the three immediate things you can do to heal yourself from your thoughts of grief and depression.</p>
<p>During the webinar, our expert Toby Ouvry answered a few queries regarding mindfulness at the workplace managing stress at work, etc. If you want to hear them, watch the video below:</p>
<div class="youtubeVideo " ><iframe width="560" height="315"  rel="nofollow" src="https://www.youtube.com/embed/fhdpMmp_y1U" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe></div>
<p>Hope these answers were helpful to you in incorporating mindfulness at workplace and helps you reduce stress within the workplace.  To see the entire webinar, <a href="https://www.idanim.com/webinar-mindful-productivity-moving-from-coping-to-thriving" target="_blank">click here</a>.</p>


Check out the frequently asked questions about mindful productivity. Find out how to cultivate a mindful approach to work. Practice mindfulness and meditation now

Frequently Asked Questions about Mindful Productivity | Idanim

Incorporating mindfulness into your lives is a journey. It is not something that you can achieve in one day. Recently, Idanim held a webinar on ‘Mindful Productivity’.

Frequently Asked Questions about Mindful Productivity

<p>Do you feel heaviness in your head? Or do you feel worked up even though you did nothing all day? All these symptoms can point towards you having stress. According to a 2020 research by the Mental Health Foundation, the number of people who said they were 'coping well with the stress of the pandemic' fell from 73% in April to 62% in November of last year. While the trigger points may be external, stress happens when you respond to that situation, creating a significant difference.</p> 
<h2>What is Stress Cycle?</h2>
<p>A stress cycle is a series of phases that we go through. Starting with the trigger from the external environment to feeling safe while facing it. Completing the stress cycle is very imperative for our health. According to Psych Central, there are five main stages of the stress cycle. These stages of the stress cycle are discussed below:</p>
<p><strong>1. The External Stressor:</strong> This is the triggering event that happens to you. It might be a snarky comment from a friend, a colleague, or a family member, or you saw something that might have triggered anxiety, like an accident. This is the only phase of the stress cycle where your mind or body does not have a direct role.</p><p><strong>2. Internal Appraisal:</strong> This phase usually comes before, during, or after the actual triggering event. It is said that the human body is designed to sense danger, commonly known as your intuition or the 6th sense. When your senses detect something that they perceive to be a threat, they send a signal to your amygdala, an almond-sized part of your brain responsible for processing extreme emotions such as fear and pleasure. When the amygdala in your brain is triggered, it sends signals to the hypothalamus and pituitary glands, the two organs responsible for balance in the body. These organs then send signals to your nervous system that lead to changes in your heart rate, blood pressure, metabolism, respiration, and sleep.</p><p><strong>3. Physiological response:</strong> This is the phase where your body is aware of the danger in the environment, and you feel the situation is not under your control. Now the physiological response depends upon the problem you are in, and it's really about what happens after this point and how much stress you are under at any given moment.</p> <p><strong>4. Internalization:</strong> This is where you start noticing changes in your body, like your heart beating faster, your stomach might get upset, backaches, and your head starts feeling very heavy. At this point, you might ask yourself to calm down while having unpleasant thoughts in your mind. You might also have the desire to feel emotional.</p> <p><strong>5. Coping:</strong> Once you notice that you are in any kind of discomfort, physical or emotional and try to choose something to distract you or soothe you down. You start finding methods that can help. The decision that you take at this moment will decide how your future situation is going to be.</p> 
<h2>Methods to De-Stress</h2>
<p>The external stress you get is never going to stop. You have to practice stress management and learn how to de-stress your mind.  Tell me the last day, you thought that you won’t stress yourself and the very moment something hasn't come up to make you even more anxious. So, this is a never-ending vicious circle, today it is the office, tomorrow it will be something in your personal life. You will have to learn to cope with it or in simpler terms, live with it by balancing and taking up only that much, which is not harmful to you and completes your stress cycle.</p>
<p>So here are some of the ways that tell you how to de-stress your mind or complete the stress cycle.</p>
<p><strong>1. Stress Management Meditation Techniques:</strong> There are many studies that prove that mindfulness and meditation for stress & anxiety are helpful. It is all about paying attention to the little things we typically do in our daily lives and not rushing through them. Basically, doing what you do with full awareness. This helps you turn down the volume in your mind making it relaxed. Embracing stress relief meditation not only aids in quieting the mind but also offers an additional advantage—enhanced attention and concentration. Making your work more effective and giving you a sense of satisfaction, in turn making you less stressed. Incorporating yoga and meditation in professional ethics promotes holistic well-being and fosters a balanced and mindful approach to work.</p>
<p>Here are a few types of meditations for stress management:</p>
<p><ui><li>Mantra meditation</li><li>Sound bath meditation</li><li>Loving-kindness meditation</li><li>Visualization meditation</li></ui></p>
<p><strong>2. Deep Breathe:</li></strong> Deep breathing is one of the most effective methods for stress management . Whenever you feel anxious or stressed, deep breathing can work miraculously. When you take a deep breath, it enables more airflow in your body, which calms down your nerves, reducing stress and anxiety. So, next time you are in a stressful situation, start taking deep and conscious breathing.</p>
<p>You can try Anapanasati meditation that will help you gain deep peace with mindful breathing.</p>
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<p><strong>3. Laugh:</strong> A burst of laughter always fires up and then cools down your stress response, making your heart beat faster and your blood pressure lower; it is definitely a relief from stress. Other than that, this laughter also stimulates organs, boosts immunity, soothes tensions, and we all know that laughter is contagious. No matter if you start with voluntary laughter, it will always end with the real one.</p>
<p><strong>4. Spending time with your loved ones:</strong> When you feel stressed, anxious, unsuitable or depressed, talking to people you love or trust and telling them what you feel makes you feel better. There are mainly two reasons why you can feel good after spending time with your loved ones. Firstly, all that build-up in your mind is now out, so you can finally feel relieved, and secondly, when you share your thoughts and might be facing some tensions, a piece of advice from someone or just the presence of the people you trust could be beneficial to solve the issues you had been facing.</p>
<p><strong>5. Do something creative:</strong> It distracts your mind from all the worries and stress and takes you to a happy place. You can always try different creative techniques to make you feel more peaceful and calm like drawing, singing, dancing, painting or listening to some good music. You can even engage in some physical activities like cycling, swimming, and exercising. These also help you in distracting your mind from thoughts that might stress you out.</p>
<p><strong>6. Cry:</strong> Now, this is absolutely contradictory to the above statement. But these are two separate actions that can help depending on the situation you are facing. It  has a very simple explanation. Whenever there is emotional crying, stress hormones are released along with tears, lowering your body's stress levels and making you feel better.</p>
<p>While these stress reduction methods are subjective, for most people, stress relief meditation can help them de-stress. So, whether you use meditation for stress management or spend time with your loved ones, the important thing is you get through the stress cycle and complete it because it is vital for your mental and physical well-being.</p>

Stress Meditation: Learn tips and techniques to manage stress and promote emotional wellbeing. Read now and take the first step towards a calmer, happier life.

What is Stress Cycle: How Meditation Helps to Handle Stress

The stress loop is never-ending but it is important to break the circle and come out of it feeling safe. This blog will help you deal with stress and feel better.

<p>People meditate for many reasons, but it is mainly done to gain a sense of calm. Now, imagine that you are determined to start meditating. You sit down but all you have on your mind is that your legs or your back are in pain.This indicates that there is a problem with the way you meditate. A correct meditation posture is nothing more than a comfortable position that relaxes your mind and helps you to let go of your worries. Having said that, there are specific guidelines you can follow to achieve correct meditation positions.
<p>Find your inner peace and improve your meditation practice with the right posture! Whether you're meditation for beginners or an experienced meditator, our comprehensive guide on correct meditation postures will help you achieve a deeper level of mindfulness and relaxation. Read on to discover the tips and tricks to perfect your posture and elevate your meditation experience.
</p>
</p><h3>Before Finding your Meditation Posture</h3><p>First things first. Before finding the right posture for meditation your meditation posture, you need to find the clothing you are most comfortable in. You need to wear something in which your body does not feel restrained. The clothes should allow you to move and stretch your body freely. Avoid tight clothing like jeans, whereas yoga pants, gym shorts, and a cotton t-shirt could be your go-to options.</p>
<h3>Different Meditation Postures</h3>
<p>We start with the simplest meditation positions and then towards a few technical ones. This will help people who have just begun to meditate and also those who have been meditating for a long time but are still unable to find their posture.
</p><ol > <li> <p><strong>1. Sitting in a chair&nbsp;-</strong> One of the easiest meditation positions for beginners or anyone looking to start their pace at meditation.. All you have to do is, find a chair and sit in it with your back straight and your feet touching the ground. This is also suitable for people who find it challenging to sit on the floor. While meditating in this posture, you just have to pay attention to the alignment of your spine. It should be straight. You can also use a pillow for more support. This posture strengthens your back muscles and prepares you for more unsupported postures.</p> </li></ol><p><Image class="imageStyle" src="https://d1migpe0gurg12.cloudfront.net/Blogs/Sitting_in_a_chair_boy.webp" alt="Sitting on Chair Meditation Posture" width={817} height={450} priority={true}/></p><ol > <li> <p><strong>2. Leaning your back against the wall&nbsp;-</strong> This is a sitting position for meditation that supports your back. It can be done while leaning back against a wall. You can cross your legs or extend them out in front of you, whichever you feel is most comfortable. A cushion or a blanket under you will also help you achieve a comfortable position. This is one of the sitting meditation poses that builds lower back and aligns your spine.</p> </li></ol><p><Image class="imageStyle" src="https://d1migpe0gurg12.cloudfront.net/Blogs/Leaning_your_back_against_the_wall-2.webp" alt="Leaning Against Wall Meditation Posture" width={817} height={450} priority={true} /></p><ol > <li> <p><strong>3. Kneeling down&nbsp;-</strong> Meditation positions do not have to be as complicated as they sound.. Kneeling down is one such meditation posture. All you have to do is, bend your knees on the floor. You can take support between your knees and sit with your back straight. You can bring a pillow or a blanket. This takes off the pressure from your knees or ankles, and transfers it to your buttocks, making the pose easier to hold.
</p> </li></ol><p><Image width={817} height={450} class="imageStyle" src="https://d1migpe0gurg12.cloudfront.net/Blogs/Kneelingdown.webp" alt="Kneeling Down Meditation Posture" priority={true}></p><h3>Now, let us explore some poses that do not require any support.</h3><ol > <li> <p><strong>4. Happy Pose&nbsp;-</strong>One of the simplest sitting positions for meditation. Remember how much you liked sitting on the floor as a child cross-legged? This is precisely the same. All you need to take care of is your back being straight. Your hands can rest anywhere on your lap.</p> </li></ol><p><Image width={817} height={450} class="imageStyle" src="https://d1migpe0gurg12.cloudfront.net/Blogs/HappyPose.webp" alt="Meditation Posture: Happy Pose" priority={true}></p><ol > <li> <p><strong>5. Burmese Pose&nbsp;-</strong>This is just another variation of sitting cross-legged meditation pose. All you need to do is bring the heel of your left foot towards your right thigh, in a way that it should be touching your thigh, and your right foot should lie gently on the left foot. You can allow your hands to rest inside your laps or on the top of each thigh. It is for you to decide. This is one of the best meditation positions for those looking to practice physical limitations.</p> </li></ol><p><Image width={817} height={450} class="imageStyle" src="https://d1migpe0gurg12.cloudfront.net/Blogs/Burmese_pose_2.webp" alt=" Meditation Posture - Burmese Pose" priority={true}></p><ol > <li> <p><strong>6. Quarter Lotus&nbsp;-</strong> This is one of the sitting meditation positions for increasing awareness and attentiveness. To get into this pose, cross your legs in front of you, keep your left foot on the floor below your right thigh, cross your right foot over and let it rest on your left calf. In simpler words, instead of keeping your left foot on the ground or on the right foot, keep it on the opposite calf. People looking for meditation poses for beginners can include Quarter Lotus in their meditation sessions as this pose helps strengthen your back and brings agility to your body. And as usual, your hands can be kept as you may like.
</p> </li></ol><p><Image width={817} height={450} class="imageStyle" src="https://d1migpe0gurg12.cloudfront.net/Blogs/QuarterLotus.webp" alt="Meditation Posture - Quarter Lotus" priority={true}></p><ol > <li> <p><strong>7. Half Lotus&nbsp;-</strong> This is one of the meditation postures that requires extra focus. This pose is suited for people who want to prepare themselves for <a href="https://www.idanim.com/blog/key-takeaways-from-the-masterclass-on-how-to-deepen-your-meditation-practice" target="_blank">deep meditation practice</a>. This pose is almost similar to the quarter lotus pose. The only difference is that when you cross your right foot, you rest the foot on the left thigh instead of the calf.
</p> </li></ol><p><Image width={817} height={450} class="imageStyle" src="https://d1migpe0gurg12.cloudfront.net/Blogs/HalfLotus_.webp" alt="Meditation Posture - Half Lotus" priority={true}></p><ol > <li> <p><strong>8. Full Lotus&nbsp;-</strong> People looking for beginner friendly meditation postures can definitely add full lotus in their routines as it is the best meditation position to increase circulation in the lumbar spine, nourish and tone the abdominal organs, strengthen the ankles and legs, and increase flexibility in the hips.</p>
<p>Full lotus is one of the meditation positions that goes beyond just improving the flexibility of the hips. This meditation posture is well suited for people who do deep meditation practices. You rest your left foot on the right thigh and your right foot on the left thigh in this pose. Your hands can remain wherever they may suit you.</p> </li></ol><p><Image width={817} height={450} class="imageStyle" src="https://d1migpe0gurg12.cloudfront.net/Blogs/fullLotus_.webp" alt="Meditation Posture: Full Lotus" priority={true}></p><ol > <li> <p><strong>9. Laying down&nbsp;-</strong> There are no specific instructions to perform this meditation posture. All you have to do is lay down on a surface making sure your back is straight.</p> </li></ol><p><Image width={817} height={450} class="imageStyle" src="https://d1migpe0gurg12.cloudfront.net/Blogs/Layingdown.webp" alt="Laying Down Meditation Posture" priority={true}></p><p><strong>A quick tip:</strong> You can use a cushion or a blanket to support you at any point you feel disdainful or uncomfortable doing these poses.</p><p>This was all about the meditation positions. People looking for meditation for beginners can try these sitting meditation poses. You can also meditate while standing. You can either rest your feet on the ground and join your hands near your chest or keep one foot on the ground and the other on the thigh of the opposite leg, making a triangle-like shape and joining your hand above your head. These meditation positions will stretch your body and relax any tension from your muscles.
</p><p><Image width={817} height={450} class="imageStyle" src="https://d1migpe0gurg12.cloudfront.net/Blogs/a_quick_tip.webp" alt="Standing On One Leg Meditation Posture" priority={true}></p><p>We have discussed nine different meditation positions to help you with your meditation journey to achieve calm and peace in your life. Let’s take a look at a few more pointers other than the poses that can make your meditation experience smoother and more comfortable.
</p><ul> <li> <p><strong>Choosing the right time&nbsp;-</strong> Choosing the right time is not about doing meditation in the morning or evening. It is more about consistency. Choose a time or a situation and be consistent. It will help you deepen your practice every day.</p> </li> <li> <p><strong>Choosing the right environment&nbsp;-</strong> Choosing a place free of distractions is also very necessary while meditating. The place should be silent enough for you to be aware of your breathing.</p> </li></ul><h3>What is the Right Pose for you?</h3><p>Finding the right meditation positions or a particular pose is very subjective, though you can start by slowly developing the habit by sitting on a chair while meditating and working your way up. Most of the meditations require sitting still while only a few might allow you to change positions if there is any numbness or pain. If you’re looking for the best posture to meditate, always remember to straighten up your back and in alignment of your spine. Start by trying different meditation positions. It might seem difficult initially and maybe painful but you will get there.</p>
<p>Unlock your inner peace and harness the power of mindfulness with <a href="https://www.idanim.com" target="_blank">Idanim</a>! With our comprehensive guide on correct meditation postures , we'll help you elevate your meditation practice to new heights. Whether you're a beginner or an experienced meditator, our app offers the tools and resources you need to achieve a deeper level of relaxation and awareness. </p>
<p>You can download the app from <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Google Play</a> and <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> to experience the benefits of meditation.</p>


Discover the best meditation postures for your practice with our comprehensive guide. Learn meditation position and improve your focus, energy, and alignment.

Correct Meditation Postures - A Comprehensive Guide | Idanim

Meditating has many benefits but you need to do it the right way. Here is your guide to meditation postures that will help you discover the most suitable posture for you.

Correct Meditation Postures - A Comprehensive Guide

<p>Thoughts, creative thinking, and the power of imagination are fascinating unless you are under your covers and trying to get a good night's sleep. Imagine you have a significant day tomorrow. You go to your bed prepared, but you cannot sleep, no matter how hard you try. Thoughts are juggling through your mind, and you are stressing about having a lousy, unproductive day. Don't worry; this is very common and happens to most of us. Different studies revealed that between 10% to 30% of adults have insomnia at any given point in time, and up to 50% to 60% have insomnia in a given year.</p>
<p>There could be several reasons behind this - everyday stress, hectic schedules, excessive usage of gadgets, lifestyle choices, etc. All these factors contribute to a damaged sleep cycle. Having said that, irregular or lack of sleep can lead to the risk of heart disease or chronic illness. 
It may also lead to impairments in the eyes, short-term and long-term deprivation in memory, decision making, attention or reaction time. On the other hand, a good sleep gives you clarity of thoughts, increases your productivity and attention span.</p>
<p>If you find yourself tossing and turning, desperately seeking a restful slumber, and want to reduce insomnia, look no further. Read on our blog to learn how to improve sleep quality and reduce insomnia with guided meditations for deep sleep and sound sleep techniques.  Read more to get all the details!</p>
<h2>Meditation at your rescue!</h2>
<p>It is essential to have 7- 8 hours of undisturbed sleep. Now the question is, how do you achieve it? Should you consult a doctor, or is there any other way to achieve calmness and inner peace that lets you relax your mind and brain and shush the thoughts that keep you awake? Well, the answer is "YES”.  Multiple studies suggest that deep sleep meditation has helped people achieve sound sleep and reduce insomnia.</p>
<p>A study published a few years ago in JAMA Internal Medicine included 49 middle-aged and older adults with sleep problems. Half completed a mindfulness-based awareness program that taught them deep sleep meditation and other practices designed to help them focus on their "current experiences, thoughts, and emotions". The other half completed a sleep education course to learn how to improve their sleep habits. Both groups met 6 times a week for 2 hours. As a result, at the end of the six sessions, people in the mindfulness group had less Insomnia, malaise, and depression than people in the sleep education group.</p>
<p>Mindfulness meditation helps you focus on your breathing, train your everyday thoughts, and evoke a relaxation response. Although there is no set pattern, guided meditation for deep sleep is very simple. You can keep certain aspects in mind while practicing deep sleep meditation before going to bed. The first step is to choose a place that is quiet, calm, dark (if you are not scared) and free of distractions. Get into a comfortable position and make sure you have everything you might need.</p>
<h2>Choosing the right meditation technique</h2>
<p>The next step includes choosing a suitable sleep meditation technique. If you are new to meditation, you might be a bit confused about which one to go for. Well, you might have to experiment with a few techniques to find out what works best for you especially when you’re looking to reduce stress and improve your sleep quality. Let’s go over some of the <a href="https://www.idanim.com/blog/11-different-techniques-of-meditation" target="_blank">popular meditation techniques</a>.</p>
<h3>1. Yoga Nidra for Sleep</strong></h3>
<p><a href="https://www.idanim.com/blog/what-are-the-benefits-of-yoga-nidra-meditation" target="_blank">Yoga Nidra meditation</a> is one of the effective sleep meditation techniques for those looking on how to improve sleep quality and reduce stress. In this meditation technique, you will be asked to lie down, focus on each part of your body, suggesting it to relax. This will release any soreness in the muscles, helping you relax and taking you towards a good night's sleep.</p>
 <h3>2. Visualisation Meditation</strong></h3>
<p>Do you feel you are good at imagination? If the answer is yes, this meditation for good sleep is for you. This meditation practice asks you to visualise an image or a scene that makes you feel happy and relaxed. It is one of the very effective ways to reduce stress and sleep lightheaded. It is like hypnosis, definitely a good kind, taking you towards sound sleep.</p>
<h3>3. Breathing Meditation</h3>
<p>If you’re tired of googling how to improve sleep quality. This will end here. This meditation technique is very simple. What's the basic thumb rule for good sleep? You are tired, and you will sleep well. This involves first regulating and counting your breathing and then eventually slowing it down, which gives a tiring effect on your body. This meditation takes your mind from distracting thoughts, relaxing your body and eventually leading you towards a sound sleep.</p>
<h3>4. Sleep Stories</h3>
<p>Remember when we were kids, our parents recited those fairy tales, and we would get the best sleep? Just thinking of this gives a feeling of nostalgia. Well, as kids we were not this stressed, and we cannot remove that from our lives, but we can definitely go back to those stories. These stories take you to a dreamy place setting aside all your worries, which helps you sleep better. If you’re looking to reduce stress through stories, sleep stories on our app are perfect for you.</p>
<h3>5. Counting</h3>
<p>Now, this is one of the most used sleep improvement strategies. You may be asked to count numbers during this meditation, eventually slowing your mind and directing it towards rest. The most used is sheep counting.</p>
<p>Now that you are aware of the different techniques of meditation that can help you treat your insomnia, find the best suited for you by practicing them daily. Go ahead, make it a routine, find a comfortable environment, get into your <a href="https://www.idanim.com/blog/guide-to-right-meditation-postures" target="_blank"> meditation posture</a>, and let meditation do its magic.</p>
 <h3>Other Benefits of Meditation before Sleep</h3>
<p>Practicing guided meditation for deep sleep before you go to sleep can help you in many other ways than just treating Insomnia. It is one of the best age-old techniques for healthy living.</p>
<p>Meditation before sleep benefits in many ways, such as you:</p>
<p><ui><li>Stay positive</li><li>Increase productivity</li><li>Improve decision making</li><li>Reduce chronic pain</li><li><a href="https://www.idanim.com/blog/the-stress-cycle-how-to-feel-safe-after-stressful-situations" target="_blank">Reduce stress and anxiety</a></li></ui></p>
<p>Get ready to embrace tranquillity and wake up refreshed with the powerful benefits of meditation before sleep. So, what are you waiting for? Start your mindfulness journey without delay, allow your mind to breathe, reduce stress, stay calm, be more productive, and have a well-rested sleep schedule. And if you are wondering where to start your journey, try 'Idanim'. This meditation app hosts a variety of meditation techniques by highly experienced teachers/gurus from all across the world.</p>


Improve the quality of your sleep and wake up feeling refreshed and energized. Read here how meditation before bed can reduce insomnia and help you get sound sleep.

How Meditation Helps to Reduce Insomnia | Idanim

Do you find it difficult to sleep peacefully at night? Lack of good sleep can lead to insomnia and many other health issues. This blog talks about the remedies.

How Meditation Helps to Reduce Insomnia

Common Workplace Issues Solved by Meditation

<p>The workplace has changed a lot in the past few years, but it is agreeable, even today, that it can get over your nerves sometimes. Picture this: you didn’t sleep well last night and woke up in a bad mood. You try to keep your patience as everything possible goes wrong before you even start working. Now you’re late, and your boss is sure to be upset. No matter how hard you try today, you can’t get ahead. That annoying coworker is on your last nerve, and you’re drowning in deadlines. You hardly notice, but your shoulders have climbed up to your ears or that you’ve been holding your breath all day. Just imagining this might make you feel anxious.</p>
<p>You might feel like disappearing on a month-long holiday and getting some relaxation. Maybe you see yourself going to the mountains or beaches, sitting by the beauty of the night, and enjoying the calm. But this won’t always be possible because you have responsibilities at work and in your personal life.</p>
 <p>So, how do you find peace in an increasingly busy, stressful world? The evidence has been mounting for years, and it’s conclusive: <a href="https://www.idanim.com/blog/science-behind-mindfulness-meditation" target="_blank">meditation has significant benefits on physical and emotional wellness</a>. It has become an increasingly popular way to manage stress at work, reduce anxiety, and improve overall well-being.</p>
<p>However, many people avoid meditation and some of the common reasons they give include: They’ve tried meditating before, but just didn’t “get” it. Or they’re too busy and can’t make the time. Before we discuss how meditation can solve your workplace problems, we need to clear up some misconceptions about meditation.</p>
<h2>Meditation is NOT:</h2>
 
<p><ui><li>Forcing yourself to sit in a rigid posture, regardless of pain</li><li><a href="https://www.idanim.com/blog/the-single-biggest-mistake-people-make-in-meditation" target="_blank">Clearing your mind completely of thoughts</a></li><li>A time-consuming, completely silent practice</li><li>Exclusively available to people of a certain religion</li></ui></p>

<p>If you go into meditation with the goal of not thinking, you are going to be disappointed. It's impossible to stop the mind from thinking - it works hard even when you’re asleep. But meditation helps us become more aware of our thoughts and creates space between them and our actions. Stereotypes about <a href="https://www.idanim.com/blog/guide-to-right-meditation-postures" target="_blank">posture</a> and practice style come from specific traditions, but they’re not requirements for the practice.</p>
<h2>What is Meditation?</h2>
<p>You may get a different definition of meditation depending on who you ask, but the simplest definition is this: meditation is any set of practices, rituals, or techniques that increase awareness of the present moment. You can use meditation for relaxation, to <a href="https://www.idanim.com/blog/increase-productivity-at-workplace" target="_blank">improve focus and productivity</a>, manage stress at work and to feel more connected to others.</p>
<h2>Meditation is:</h2>
<p><ui><li>Any posture that allows you to relax, even laying down</li><li>Becoming aware of your thoughts instead of reacting to them</li><li>Becoming more aware of any moment, no matter how small</li><li>Available to anyone, anywhere, at any time</li></ui></p>
<p>Now, should you listen to something guided, or practice independently? Are you interested in techniques from a spiritual tradition, or are you only interested in evidence-based, secular practices? The answer may be different depending on your reason for meditating.</p>
<h2>Benefits of Mindfulness for Professionals</h2>
<p>Meditation has exploded into the corporate world, but the  benefits of meditation have been known for decades. Consider the 1983 case study of Detroit chemical plant owner R.W. Montgomery, who paid for half his workforce to learn meditation. He also paid for his workers to meditate for 20 minutes per day, on the job. You may think that sounds like a dream, but the benefits of meditation far outweighed the costs: absenteeism, sick days, and workplace injuries fell dramatically, and profits soared.</p>
<p>How can a simple daily meditation practice help you work smarter and manage stress at work? Keep reading to discover the three most common workplace problems, and how you can use meditation to solve them.</p>
<h3>Problem 1: Work is too stressful</h3>
<p>The average person will spend more than one-third of their life working; therefore, career choice and work environment have a huge impact on personal well-being. Between pressure to outperform, interpersonal conflicts with coworkers, and work-life balance, it can be hard to shake off the things and manage stress at work. Numerous studies claim that workplace pressures are the leading cause of stress in adult lives. With current global affairs, that pressure is just getting worse.</p>
<p>Think back to the scenario at the beginning of this article. Did any part of that person’s day resonate with you? If so, you are likely holding on to stress. Tense muscles, back pain, headaches, tummy troubles, sleeplessness - these are all signs that stress is making a home in your body. If left unaddressed, stress can lead to long-term health impairments, including autoimmune disease.</p>
<h3>Solution: Try a guided mindfulness technique for relaxation</h3>
<p>Meditation is a powerhouse when it comes to down regulating stress in the nervous system. Studies show that benefits of meditation reflect a 30% decrease in stress symptoms that may lead to illness. Regular practice is more beneficial than sporadic attempts, but even ten days of guided meditation can reduce stress by 14% and can help you manage stress at work efficiently.</p>
<p>There are <a href="https://www.idanim.com/blog/11-different-techniques-of-meditation" target="_blank">dozens of meditation techniques</a> out there for workplace stress management, but none are more studied than Mindfulness. This practice involves bringing your attention to sensations in the body or your environment, which helps you slow down and tell your body you’re safe. This is a great mindfulness technique to reduce burnout because it helps balance the fight-flight response of the nervous system with the rest-digest aspect. The more time your body spends in relaxation mode, the better!</p>
<p>Other types of meditation techniques that significantly reduce stress include guided relaxation and pranayama, or breathwork. Experience the benefits of meditation the next time you’re having a moment at your desk by trying mindfully slowing your breath. Set a timer every day - try it before stressful meetings, or during your afternoon slump in place of coffee. Your body will thank you!</p>
<p>Try this 5 minute work break meditation for stress relief and productivity.</p>
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<h3>Problem 2: I’m bored at work and feel unfulfilled</h3>
<p>Whether you feel disconnected from your work, or your options for advancement aren’t as great as you’d like, there’s nothing worse than finding yourself in a rut with your career. You may feel like you don’t have enough creative control over the work you’re producing, or that your job isn’t spiritually fulfilling.</p>
<p>Unfortunately, the reality for many of us is that we have to do a job to pay our bills, and passion comes second. This might cause us to feel less than excited in other areas of our life, too. Studies show that low workplace satisfaction is linked to depression, anxiety, and low self-esteem.</p>
<p>But you don’t have to quit your job and start over in a new career to fulfill your soul’s desire. Of course, this is where meditation comes in.</p>
<h3>Solution: Meditation to relax the mind and increase creativity</h3>
<p>Researchers are just now catching on to the benefits of meditation for creativity by studying what is known as divergent thinking. Divergent thinking helps generate new ideas by exploring many possible outcomes that can effectively help in workplace stress management. This method of processing involves breaking down an idea into smaller parts and observing from every possible angle. A study by the University of Groningen found that meditators were able to be more creative due to their increased problem-solving skills.</p>
<p>Meditation allows us to create space between our thoughts and actions, which makes room for divergent thinking to occur. When we’re not caught up in action, we begin to put together more details and see from a different perspective. Meditation helps in every aspect of the workplace: from interactions with colleagues to pivoting as a business.</p>
<p>If you’re feeling bored and unfulfilled by your tasks at work, it may be as simple as managing expectations. Mindfulness helps instill a reflective quality in our thought processes so that we become more aware of simple moments of joy, as well as of  the mundane and boring ones.</p>
<h3>Problem 3: My back hurts from sitting all day</h3>
<p>No matter what kind of career you have, repetitive stress and workplace injury affect workers at all levels. Chronic pain may be the biggest contributing factor to absenteeism, but outside the bottom line, pain takes a toll on the psyche, leading to depression and anxiety. When sedentary positions and constant stress combine, it creates the inflammation and muscular tension that precede pain.</p>
<p>Muscular tension is a warning sign from your nervous system that it is overloaded with stress. When your nervous system starts communicating in this way, there is a high probability your immune system has already noticed, which is where stress leads to long-term negative health outcomes.</p>
<p>Meditation will also prevent  chronic pain, but what if you’re already experiencing pain and dysfunction?</p>
<h3>Solution: Try a chronic pain meditation.</h3>
<p>While benefits of meditation includes improving focus and thinking skills, it also helps the 
systems of the body communicate effectively. If you need less focus and more muscle relaxation, meditation helps ease the tension that causes pain by soothing over-firing nerves that cause tension. Specific stress reduction techniques like body scan meditations and breathwork help rebuild bridges in the nervous system so your body can communicate more effectively. If sitting quietly and sensing your body is more your speed, conscious relaxation practices help undo the damage done by tension, leaving you with more freedom to move.</p>
<p>The most effective practice at relieving chronic pain is a combination of all three: mindful sensing of painful areas of the body, conscious relaxation to release tension, and mindful breathing to help increase blood flow. Together, this trifecta creates a powerful tool for healing chronic conditions.</p>
<p>Try out this <a href="https://s20v7.app.link/share-link?courseId=62b31ae7a7d5db29c579d57a" target="_blank">quick meditation</a> on our app that can offer rapid relief from chronic pain.</p>
<h3>Create a meditation culture at work</h3>
<p>When it comes to management, <a href="https://www.idanim.com/blog/5-ways-to-prevent-stress-at-work" target="_blank">stress management for employees</a> is simply effective leadership. The evidence is clear that benefits of meditation implements better long-term health outcomes, reduces burnout, improves mood regulation and creativity, helps to manage pain, and so many more benefits.</p>
<h3>Providing employees with Access to Meditation App</h3>
<p>One of the strategies for managing stress in the workplace and promoting a positive mental environment at work is by subscribing employees to a meditation app. Benefits of meditation have shown to reduce stress, increase focus and concentration, and improve overall mental health.</p>
<p>By providing access to a meditation app, employers can encourage their employees to take regular breaks to clear their minds and recharge. This can lead to increased productivity, improved creativity, and a better overall work experience. </p>
<p>Moreover, meditation can also help foster a sense of community and mindfulness to enhance workplace mental health, encouraging employees to support each other's overall well-being.</p><p>Idanim is a great option for a <a href="https://www.idanim.com/meditation-business" target="_blank">meditation app to subscribe employees to</a>. It provides a diverse selection of guided meditations, encompassing various types of meditations, including those specifically designed for workplace stress management, focus meditation, concentration meditation, etc.</p>
<p>The app also provides personalized meditation plans based on individual goals and preferences. By enrolling employees in a meditation app such as Idanim, organizations demonstrate a dedication to enhancing workplace mental health, fostering a more favorable and efficient work atmosphere. It also allows employees to easily incorporate meditation into their daily routine, regardless of their level of experience or busy schedule.</p>
<p>If you’re not in charge of your workplace, but want to inspire a cultural shift, start a daily meditation practice of your own. Find a welcoming space where you can sit comfortably and enjoy your productivity break. There is no greater inspiration than someone who is quietly changing their own life.</p>
<p>Meditation is a proven tool for managing stress, improving focus, and enhancing overall well-being. By making it a part of your daily routine, you can experience the benefits of meditation in your personal and professional life. </p>

<p>Start your daily meditation practice today and explore the many resources available on <a href="https://www.idanim.com/" target="_blank">Idanim</a> to support your journey toward a more peaceful and productive life.</p>


Learn how to reduce stress, increase productivity, and improve overall job satisfaction through the practice of meditation. Learn to meditate online with Idanim.

Guided Meditation to Reduce Stress & Increase Productivity

There are many challenges one might face at the workplace. Meditation has been proven to keep you calm and reduce stress.

The Three Most Common Work Related Problems Solved by Meditation

Improve Workplace Productivity with Mindful Meditation

<p>In this busy scenario where we are always trying to strike a balance between our personal and professional life, we tend to forget about our mental health. According to an article by Harvard Business Review, 43% of employees report high levels of stress and are on the verge of being burnt out. In situations like these, mindfulness meditation comes out as one of the best ways to increase productivity at work. Read on to find the meditation technique that resonates with you and begin your journey towards mindfulness and well-being.</p>
<h2>What is Meditation?</h2>
<p>At a very basic level, meditation (also referred to as mindfulness meditation) is defined as being aware: aware of your thoughts, the environment around you, and your emotions. When you become aware, you start acknowledging and appreciating things, which helps you gain patience and calmness. These practices have changed many lives for the better.</p>
<p>Consistent mindfulness meditation programs—including guided meditation, silent meditation, and movement practices such as qigong and yoga—are helping many employees remain focused and balanced, increasing prosocial behavior and workplace productivity. Here are the eight benefits of practicing workplace meditation.</p>
<p><strong>1. Use Workplace Meditation to Relax and Focus the Mind</strong></p>
<p>Stress reduction is a long-proven and immediate benefit of mindfulness meditation. In bodies, physical and mental distress increases the stress hormone cortisol. Excessive cortisol leads to elevated levels of cytokines which may exacerbate depression and anxiety, contribute to cloudy or foggy thinking, and increase blood pressure. One of the ideas to improve workplace efficiency is by practicing mindfulness meditation. <a href="https://www.idanim.com/blog/the-three-most-common-work-related-problems-solved-by-meditation" target="_blank">Mindfulness meditation directly counteracts stress, anxiety, and burnout</a>.</p>
<p>A study from the Center of Mind and Brain at UC Davis highlights the connection between mindfulness and cortisol. Participants saw significant benefits after only a few weeks of mindfulness practice. Other research indicates that consistent  mindfulness meditation practices reduce cortisol levels and improve symptoms of stress-triggered health conditions such as fibromyalgia, irritable bowel syndrome, and post-traumatic stress disorder.</p>
<p>Additionally, another study of employees who used a mindfulness meditation app for eight weeks reflected that the employees experienced decreased job strain and anxiety while improving their feelings of well-being.</p>
<p>Even with a minimal time commitment, these quickly attained and lasting mental and physical results are a practical reason for incorporating workplace meditation into corporate settings.</p>
<p>Try out a short meditation from our beginners guide to meditation and improve focus and productivity of employees at the workplace.</p>
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<p><strong>2. Meditation Improves Cognition, Attention Span, and Creative Thinking</strong></p>
<p>Specific meditation techniques cultivate focus training. The ability to focus at will and for desired lengths of time enhance cognition. A 2018 study from the Center of Mind and Brain at UC Davis revealed that a regular and consistent mindfulness meditation increased the ability to sustain attention. The cognitive increases were present at the time of the initial practice, but a longevity study of the participants also showed that cognitive benefits were still present seven years later.</p>
<p>Focused-attention meditation is like exercise for the brain. The technique helps increase endurance and strength of attention. Focused attention at work benefits the brain with task accuracy, increased workplace productivity, problem-solving, and decision-making strategies, all of which support critical thinking and crisis management. Focus-training meditation techniques also reduce rumination, poor attention, and mind-wandering.</p>
<p>Additionally, these practices may improve creative solution problem-solving, promote divergent thinking, and reduce cognitive rigidity. Regular mindfulness meditation encourages openness to bold and innovative ideas.</p>
Here is a short Anapanasati meditation focusing on breath mindfulness that you can try.
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<p><strong>3. Meditation Boosts Memory</strong></p>
<p>Improvements in clarity of thinking and attention may help keep minds young. Over the past decade, the American Psychological Association (APA) conducted research exploring the effect of meditation on the memory of military members.</p>
<p>The research group meditated regularly for eight weeks. Then, when exposed to highly stressful situations, including moments before deployment, they remained focused, productive, and stable. Control group members who had not meditated exhibited greater stress and decreased functional memory.</p>
<p>Harvard Medical School researchers found that mindfulness mediation led to changes in brain regions involving learning and working memory capacity. Improvements in these regions assist reasoning and guiding behavior and decisions, especially at the workplace.</p>
<p>Some Meditation techniques that utilize mantras (chants) or mudras (specific hand positions) have been shown to focus thoughts and improve neuropsychological performance.</p>
<p>Try out this <a href="https://s20v7.app.link/share-link?courseId=62b0593bdffce20ca8804729" target="_blank">mantra meditation</a> on our app to enhance your ability to learn.</p>
<p><strong>4. Group Meditation May Lead to Increased Empathy and Enhanced Collaboration</strong></p>
<p>Some meditation techniques intentionally increase positive actions and feelings toward self and others. They help cultivate an awareness of the common elements shared by all humans. Through the use of statements such as, “Just like me…” compassion and kindness are extended to loved ones, acquaintances, and ultimately people you find to be difficult. Practicing acceptance of others is a powerful leadership tool.</p>
<p>At the workplace, group meditation has been shown to successfully increase collaboration, innovation, and work quality. Group meditation may also be an excellent team-building technique for company off-site weekends or seminars. </p>
<p>To try out this simple mindfulness meditation that will bring peace and help you see humanity in a world with a lot of differences.<p>
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<p><strong>5. Meditation Enhances the Ability to Respond Rather Than React</strong></p>
<p>Through an increased ability to focus, the long-term practice of meditation enhances the skill of responding to situations rather than reacting. This ability is essential for compassionate leadership. </p>
<p>A study published by the APA states that people who practice corporate meditation are better able to distance and detach themselves from difficult situations. They are still fully engaged but have disconnected the emotional responsiveness and can better <a href="https://www.idanim.com/blog/common-mistakes-one-makes-while-meditating" target="_blank">focus on tasks at hand and make pragmatic decisions</a> in times of challenges or crisis.</p>
<p><strong>6. Meditation Encourages Prosocial Behavior and Acceptance</strong></p>
<p>Meditation is well known for enhancing kindness, empathy, and compassion. Likewise, research studies also show that consistent meditation practice also encourages prosocial behavior, including reduced judgment for self and others and a willingness to have the patience to listen to others’ perspectives rather than one’s own. </p>
<p>This enhanced ability to accept others reduces bias at the workplace. This awareness is beneficial when thinking about team building and making effective decisions for business and society.</p>  
<p>An increase in emotional intelligence goes hand in hand with mindfulness meditation. This leads to better work relationships and friendships because individuals can communicate and express emotions more aptly and easily. Augmented acceptance of others fosters welcoming and holistic work environments. </p>
<p>Try out this <a href="https://s20v7.app.link/share-link?courseId=62b29baadffce20ca880473e" target="_blank">meditation</a> on our app that encourages you to accept, manage and release your emotions. </p>
<p><strong>7. Meditation Reduces Imposter Syndrome and Supports Self-Esteem</strong></p>
<p>Some forms of meditation lead to an improved outlook on life, enhance self-esteem, and reduce depression. Often workers feel overwhelmed, believing that they can’t complete projects efficiently or effectively. Sometimes employees focus too much on how they are performing in comparison with their colleagues and become frozen with imposter syndrome.</p>
<p>Through enhanced self-awareness, regular mindfulness meditation bolsters self-esteem, self-acceptance, self-confidence, and self-compassion. All of these elements reduce comparison to others and help employees develop into their best selves. One study review showed that practicing tai chi or qigong leads to improved self-efficacy - a belief in the ability to overcome challenges, leading to more proactive work practices, and problem-solving skills.</p>
<p><strong>8. Meditation Improves Sleep Quality</strong></p>
<p>Most working adults <a href="https://www.idanim.com/blog/meditation-before-bed-reduce-insomnia-and-get-sound-sleep" target="_blank">struggle with insomnia</a> at some point. Studies show that mindfulness or meditation programs help people fall asleep more quickly and stay asleep longer.</p>
<p>Many beginners' guides to meditation specifically target the relaxation of both the body and the mind. Meditation relaxes the mind and helps redirect racing thoughts and detach from rumination. Meditation also relaxes the body, reduces muscle tension, blood pressure, and the stress hormone - Cortisol.</p>
Here’s a Vipassana meditation that helps you release tension and stress from different sections of your body. 
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<h2>Suggestions for Implementing Corporate Meditation to achieve work-life balance</h2>
<p>A common misconception about mindfulness meditation is that they’re only effective if a person sits for long periods of time. While consistency is necessary, a meditation practice can happen in as little as one to three minutes a day. It is an incredibly accessible tool that can be practiced anytime, anywhere without a need for specialized equipment.</p>
<p>Consider starting or ending meetings with two to three minutes of mindfulness practice; this can set the tone for the meeting or the rest of the day. You can also try meditating for two to three minutes at the end of the workday to close the day’s work and create a clean break, moving into the rest of the day away from work. With the beginners guide of meditation, you can start with something as easy as a four-part breathing cycle, or try using a mantra or mudra as a way to  increase productivity at work. Any of these options settle and focus the mind and ultimately lead to lasting cognitive and health benefits.</p>
<p>There are proven success stories and studies illustrating how mindfulness meditation practices relax and focus the mind, effectively changing how the brain processes information. It's no wonder why so many people these days are shifting towards incorporating meditation into their daily lives. Meditation helps you with work-related stress, but it has enormous benefits for your health and mental well-being. With the beginners guide for meditation you can start by practicing 10-15 min of meditation daily, and you will begin to realize its advantages.</p>

<p>Idanim is a great place to start your mindfulness journey; a <a href="https://www.idanim.com/idanim-mobile-app-download" target="_blank">meditation and mindfulness app</a> that focuses on your mental and emotional wellbeing. Our live sessions and masterclasses allow you to interact with our select team of <a href="https://www.idanim.com/meditation-teachers" target="_blank">meditation teachers</a> with a combined experience of 200+ years. With over 1000 meditations in 40+ categories, you can choose and practice a meditation technique that helps you deal with your current mood and situation towards a more peaceful and productive life. </p>
<p>Begin your mindfulness and meditation journey today with Idanim. Download our app from <a href="http://example.com/" target="_blank">App Store</a> and <a href="http://example.com/" target="_blank">Play Store</a>.</p>


Looking to improve productivity at workplace? Read here how to boost your productivity and achieve more while maintaining a healthy work-life balance

Improve Workplace Productivity with Mindful Meditation | Idanim

There was an unexpected life challenge when the Covid-19 pandemic hit us. We had to go through many changes in terms of lifestyle, health and work-life.

Improve Workplace Productivity with Meditation

Improve Productivity with Mindful Meditation

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How to Evoke Positive Change in your Life with Meditation