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Meditation

Why meditate?¢ What are the benefits, and how are they measured? How do you learn to
meditate? Is there a difference between meditation and mindfulness? Will you need to sit
on cushions and find perfect silence? All are valid questions, and we’re here to help you

with this guide to meditation. We’ll explain the meditation basics and dig into the setup, the
styles of practice, the science behind it, and the discoveries that may happen over time.

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What is meditation?
Meditation is both a skill and an experience — a formal exercise to cultivate awareness and
compassion. By sitting with the mind, we’re training it to be more open and at ease, and we
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Meditation videos
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[ [ [
What is meditation?
Meditation is both a skill and an experience — a formal exercise to cultivate awareness and
compassion. By sitting with the mind, we’re training it to be more open and at ease, and we
consequently discover greater calm, clarity, contentment, and compassion. In doing so, we
increasingly learn to have a direct experience of the present moment.
Some of this may seem abstract; it can also be helpful to describe what meditation is not:
e Meditation is not about “emptying the mind,” “clearing the mind,” or “stopping thoughts.”
The mind’s nature is to think. We meditate to see those thoughts more clearly.
e Meditation is not about becoming a different person, a new person, or a better person.
e Meditation is not the same as concentration. It is not the active engagement of the mind
on a specific topic.
e Meditation does not guarantee relaxation, serenity, or bliss. Relaxation can certainly be a
side effect of it, but meditation involves a range of feelings, not simply the nicer ones.
e Meditation is not “checking out” or escaping our problems or duties.
e Meditation is not necessarily spiritual or religious. It shares a very long history with
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consequently discover greater calm, clarity, contentment, and compassion. In doing so, we
increasingly learn to have a direct experience of the present moment.

Some of this may seem abstract; it can also be helpful to describe what meditation is not:

e Meditation is not about “emptying the mind,” “clearing the mind,” or “stopping thoughts.”
The mind’s nature is to think. We meditate to see those thoughts more clearly.

e Meditation is not about becoming a different person, a new person, or a better person.

e Meditation is not the same as concentration. It is not the active engagement of the mind
on a specific topic.

e Meditation does not guarantee relaxation, serenity, or bliss. Relaxation can certainly be a
side effect of it, but meditation involves a range of feelings, not simply the nicer ones.

e Meditation is not “checking out” or escaping our problems or duties.

e Meditation is not necessarily spiritual or religious. It shares a very long history with
religion and offers an important spiritual component for many practitioners. But anyone
can meditate, regardless of creed.

@ Headspace guided meditation
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o o
Meditation posture
Whichever way you choose to set up a practice, posture is important for focus. Here’s how to
get started:

e Keep your back straight, without slouching or leaning on anything. Imagine an invisible
string pulling and supporting you from above.

e Rest your feet flat on the floor (if sitting in a chair), or find a comfortable way to cross
your legs (if on the floor or a cushion). Your hands should be resting on your lap or on
your knees, feeling relaxed and comfortable.

e Your neck and shoulders should be relaxed, with your chin slightly tucked in.

e Defocus your eyes, gazing softly into the middle distance or a spot on the floor in front of
you.

How to sit
There are several ways to sit; we encourage you to experiment with a few positions and figure
out which you feel the most comfortable in. Different days, times of day, locations, and the
duration of the meditation itself may call for a different seating position, or it might even be
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Observe the breath: Bring your attention to
your breathing. Don’t make any effort to
change it; just observe the rising and falling
sensation that it creates in the body. Focus on
the quality of each breath, noting whether it’s
deep or shallow, long or short, fast or slow.
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For some, the benefits of meditation can be

profound and life-changing; still, it’s important

to remember that meditation feels different

for every person who practices it (and often

different each day). In short, it has the

potential to improve the psychological,

emotional, and physical quality of life for those

who practice regularly.
People who incorporate meditation into their
lives often report heightened levels of
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graduated path of learning in both awareness

and compassion.

‘ Awareness allows us to better understand how and why we think and feel
. the way we do, often resulting in a healthier perspective on life.
Compassion allows us to be not only kinder to ourselves but to others,
m leading to healthier relationships with partners, family, and friends.
For some, the benefits of meditation can be
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How to sit
There are several ways to sit; we encourage you to experiment with a few positions and figure
out which you feel the most comfortable in. Different days, times of day, locations, and the
duration of the meditation itself may call for a different seating position, or it might even be
done lying on your back. Here are some suggestions:
The Burmese position
Sit on the floor with your legs resting
loosely in front of you. Place the heel of
In a cha".- your front foot on the back of your Kneellng
other foot.
Sit with your hands resting in your lap or Kneel on the floor with your body weight
on your knees, and try to maintain a resting on your seat. You may wish to
supported spine. Sitting toward the front use a cushion to support your weight
of the seat might help with support. and your spine.
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Check in: Take a few moments to settle into
your body. Gently observe your posture and
notice the sensations where your body
touches the chair and your feet meet the
ground. Acknowledge your senses: notice
anything you can smell, hear, or taste and
sensations of heat or cold.
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o
Why learn to meditate?
Life is sometimes difficult. While we can’t
control what happens, we do have the
potential to transform the way in which we
relate to those things. Life is also busier than
ever, leaving us overloaded with information
and digital chatter 24/7. It's no wonder more
and more people are looking to find peace of
mind. The more we can stay in the present —
not bogged down in thoughts or reactivity —
the more we are able to take life in stride.
Whether we're feeling challenged by p
circumstances or frazzled by tech, meditation Y
can provide a reset for the mind through a
graduated path of learning in both awareness
and compassion.
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Download an Join a local Unguided meditation
instructional podcast meditation class or Give unguided meditation a shot on your
or app group own with the guide below.

These guided meditations are probably There is probably a meditation group
the easiest way to jump into meditation meeting regularly near you. Joining them

at your own pace and comfort level for a session can help you learn and

while still benefiting from valuable provide a sense of community. Or you
instruction and insights. Research has can try signing up with an instructor or

shown that some forms of digital class to learn the ropes.
meditation can be just as effective as a

traditional class.
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Standing meditation may be an alternative for those who find sitting or kneeling painful (or for
those who might doze off while sitting). Standing meditation is substantively the same as
sitting — focusing on posture, breathing, and clearing the mind. As when seated, find a
comfortable position for your legs and arms, and try to support your spine and avoid locking
your knees.

For a walking meditation, try to find a space with minimal distractions and room to move.
Slowly and steadily — almost as if walking in slow motion — take 10-15 steps in one direction,
focusing on the rise and fall of each deliberate step and paying attention to how your foot
rolls and lifts from heel to toe. Pause, breathe, and let the thoughts come and go as with a
seated meditation, and then turn and retrace your steps.

OK, now you're ready to start your meditation practice. If you're doing a guided meditation
from a podcast or app, this is where you'd hit "play" and follow the audio instructions. If
you're doing unguided meditation, follow the instructions below.

@ Basics: Session 1- 5 min
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Q ‘ headspace & Judy Smith
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Qg Andy Puddicombe

‘P N Headspace Co-founder
A former Buddhist monk, Andy has guided people in meditation and mindfulness
for 20 years. In his mission to make these practices accessible to all, he co-
created the Headspace app in 2010.

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Live happier and healthier by
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Kessonga Giscombe
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e_ Eve Lewis Prieto

< Headspace Director of Meditation
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experience more compassion in their lives.

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Want to build a mindful culture? Start here.
. headquce‘ Headspace for Work  How it works  The science -
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From implementation to management, Headspace for Work
creates an engaging employee experience, easy-to-use
admin tools, and expert support that will make your
workplace healthier.
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There are thousands of mindfulness apps out there, but Headspace is actively committed to
advancing the field of mindfulness meditation through clinically validated research on our product.
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scientifically validate the Headspace approach to meditation.
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Updates

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hitting $K on macOS or ~K on Windows. Use the cursor or the arrow keys (T and {) to
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June 28, 2022 page you are currently viewing on the Canvas.
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open them in new tabs. Additionally, we've added helpful little indicators to layers with
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July 12, 2022 you to add links solely using your keyboard. This makes linking in Framer faster than ever.
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We have improved the pasting of text in Framer to improve your writing experience. From
copy-pasting between Text elements in Framer to bringing your own structured copy
from editors like Notion, we’ve covered the most used workflows for long- and short-form
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Linking Update
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This update brings new Linking features and workflow improvements. You can now create
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links, and you can now use the L key to quickly add a link to any selected layer—allowing
you to add links solely using your keyboard. This makes linking in Framer faster than ever.
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Overlays layer you draw or paste onto your Overlay can have their own Enter and Exit animations
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