Everything seems shorter these days: canned Pringles, Jennifer Lopez’s hair, and how much time you should spend meditating.
Therefore, the 12-in-12 meditation technique is on the rise and is already a candidate for the biggest health trend of 2024.
Stress is the body’s natural response to a perceived threat. It triggers a series of events. Our fight-or-flight response kicks in and cortisol is released to boost our energy. Suppressing cortisol is effective. However, when produced in excess, it can have a negative impact on our mental and physical health. Headaches, high blood pressure, sleep problems, and decreased sex drive are just some of the symptoms we experience when cortisol production accelerates.
With 74% of UK adults feeling stressed and overwhelmed, 12 minutes of mindfulness a day can reduce anxiety levels and improve focus, creativity, calmness and resilience. It has an attractive promise.
This magical number is backed by some of the biggest companies in the wellness space, including Apple, which has launched a series of 12-minute meditation podcasts, and supermodel-favorite Bodyism.
“When practiced properly, meditation can help you tune into your body, quiet your mind, and regulate your heart rate, which can significantly reduce anxious thoughts and feelings,” says Deanna Brasch, General Manager at Bodyism. speaks. Glamour. “It stimulates the parasympathetic nervous system, helps the body relax, and helps regulate the digestive system.
“Studies have shown that meditation is associated with anatomical changes in the brain that help strengthen the immune system while reducing the risk of heart disease and preventing cognitive decline,” she continues. Masu.
These all seem like cases for quickly incorporating mindfulness practices into daily life. So how does the 12-in-12 meditation method work?
Basically, there are two approaches you can take. You can do it once a day for 12 minutes straight, or you can break it up into bite-sized 60-second sessions, once every hour (Headspace recommends his 1-minute session to reduce stress). provides excellent meditation).
Here are Mr. Brash’s tips:
How to meditate for 12 minutes once a day
- Start small and increase gradually. Try meditating for 2 minutes for a week. Then in the next week he increases it to 3 minutes.
- Find a place with no distractions. Adding meditation to your bedtime and wake-up time can be very beneficial as it reduces distractions. A great way to relax and prepare for a great day.
How to meditate for 60 seconds every hour
- One of my favorite ways to meditate to quiet my mind and regulate my heart rate is to practice heart rhythm meditation. Place your finger on your pulse, close your eyes, and adjust your breathing to your heart rate.
- Combine heart rhythm meditation with box breathing to gradually slow down your fast heartbeat. In other words, inhale for 4 beats, hold for 4 beats, exhale for 4 beats, and hold for 4 beats.
