Sådan kommer du let ind i meditation og dyrker de utallige fordele ved denne mindfulness-praksis

May is Meditation Month, and what better way to learn about this healing mindfulness practice than through captivating Q&A sessions with our meditation experts. As they explain the benefits of meditation, the various techniques, and easy on-the-go tools, we invite you to sit back, relax, and simply take it all in.

You can use this article as an opportunity to simply be, taking note of your current state, and using the below advice to release stress in your mind, tension in your body, and expectations from the world around you. After all, mindfulness begins from within, and you have the power to activate it—and reap all the rewards of it—at any given moment. 

Leder du efter en guidet meditationsoplevelse i nærheden af dig? Se vores fulde arrangementskalender HER for at deltage i et af vores arrangementer.

Interview med Dr. Lindsay Bira, klinisk sundhedspsykolog, som er vært for en række meditationsarrangementer på 1 Hotel South Beach.

Hvad er fordelene ved meditation?

There are many! Meditation is a brain exercise that allows different parts of the brain to work together. These parts get stronger with practice and lead to major health benefits. The brain is fascinating! Once we understand how it works, we can make it work better for us. That’s where meditation comes in.
 
Meditation, a mind-body practice, brings measurable benefits to the brain for our emotional and physical health. Research shows that meditation helps us focus certain parts of our brain to quiet our mind and calm our nervous system. Specifically, research shows that meditation trains the amygdala, the fear and stress center in the brain, to be less active. With consistent practice, you are better able to control your thoughts, think flexibly about a stressor (one of the best abilities we can develop), increase awareness and connection with yourself, enjoy the things you have right now, and experience positive emotions more often and more easily. Physically, you are able to significantly lower your heart rate and blood pressure and even improve your sleep.  
 
This science is solid. Harvard researchers and many more have been able to test the wide array of benefits using MRI and CT scan technology, showing measurable changes in the brain. It is now a recommended practice for any high-performing professional, especially leaders, and can be seen written about widely, like this article in Forbes. If you have a medical condition aggravated by stress (pretty much all of them), meditation can help in reducing inflammation and improving skills for the management of discomfort or pain.  
 

Har du nogle tips til, hvordan folk kan indarbejde meditation i deres hverdag?

Helt sikkert. Her er en tre-ugers plan for at sikre, at du opbygger en praksis, som du vil nyde OG være i stand til at vedligeholde, så du kan få de fordele:

• Week 1: Start with a small mindfulness meditation daily.  Set your timer for five minutes a day (yes, only five minutes!), sit up straight, and simply close your eyes.  Take slow belly breaths, and observe all your senses and thoughts without judgment. Anything goes.  
• Week 2: Set the timer for ten minutes daily. This week, focus on only one of your senses – the sensation of your breath as you breathe deeply and slowly use your diaphragm (“belly breathing”). Distractions are normal – continue to go with the ebb and flow of it all. 
• Week 3: Set the timer for 15-20 minutes daily. Repeat Week 2 with the focus on your breath.  Begin to see yourself as separate from your mind and your thoughts, so that as they come up and try to distract you, you are observing them with some distance and are more easily able to come back to your breath. The more you practice, the bigger these quiet spaces get and the more your awareness and control grow.
   

Tilbyder du meditationer online eller via sociale medier, og hvor kan folk finde dig?

Nogle gange holder jeg pop-up meditationer på min Instagram Live, hvilket altid er sjovt! For det meste tilbyder jeg meditationstræning gennem mine Ocean Oriented-retreats og optager tilpassede lydbånd til mine 1:1-klienter. Du kan også finde mig i regelmæssigt samarbejde med @1hotel.southbeach om en række forskellige mindfulness- og wellness-programmer. Følg mig på IG @drlindsaybira, eller besøg min hjemmeside (drlindsaybira.com) for at holde dig opdateret om fremtidige arrangementer!
 

Interview med Luciana Santaguida, wellness-ekspert og meditationsleder på 1 Hotel Toronto
 

Hvor lang tid skal man bruge på at meditere for at se fordelene?

If meditation is new to you, start small. Anything is better than nothing. Five to ten minutes a day can create a shift. Remember there is no right or wrong. Try to stay open and do your best.

 
Kan man meditere, mens man rejser eller er på farten?

Helt sikkert. Meditation kan udføres hvor som helst og hvor som helst. Du sidder i førersædet, så når som helst du skaber plads til det, kan du gøre det. Hvis du nogensinde har tid i lufthavnen, på flyet, undervejs med en chauffør osv., så tag dine hovedtelefoner på og lyt til en guidet øvelse.
 

Hvordan kan det være nyttigt at deltage i en meditationsklasse i forhold til at lave en selvguidet meditation?

Et klassemiljø med en lærer kan give dig mere støtte og inspiration til at fortsætte eller lære nye stilarter. Selvstyret arbejde kræver 100 % dedikation og motivation til at holde fokus og fuldføre øvelsen. Begge dele er nyttige for den enkelte på forskellige tidspunkter.
 

Tilbyder du meditationer online eller via sociale medier, og hvor kan folk finde dig?

Jeg tilbyder undervisning og events både personligt og online! Du kan finde mig på min instagram @lucianawithlove eller tilmelde dig mit nyhedsbrev om arrangementer og healende musik ved at sende mig en e-mail [email protected].