2024-01-28 18:08:47
In the hustle and bustle of our busy lives, everything seems to become shorter: cans of Pringles, Jennifer Lopez’s hair, and even the time we should devote to meditation. This is how the method of meditation 12-in-12already in the running to become the biggest wellness trend of 2024.
Stress and its consequences on the body
Stress is the body’s natural response to a perceived threat. It triggers a sequence of events: the fight or flight response kicks in, and cortisol is released to increase energy. Cortisol can be helpful if properly regulated, but overproduction can have a negative impact on our mental and physical health. Headaches, high blood pressure, sleep problems, and reduced libido are just some of the symptoms we experience when cortisol production is too high.
The promise of the 12-by-12 method
According to one study carried out in England, 74% of UK adults feel stressed or overwhelmed. This is why a new meditation trend is making a lot of noise on the networks, promising that 12 minutes of mindfulness per day is enough for reduce anxiety levels. It also provides benefits such as increased concentration, enhanced creativity, calm and resilience. This magic number is endorsed by wellness experts including Apple, which has launched an entire series of 12-minute meditation podcasts, and Bodyism, a yoga institution popular with models in the United Kingdom.
The benefits of meditation
« When practiced correctly, meditation helps you connect to your physical body, calm your mind and regulate your heart ratewhich can significantly reduce anxious thoughts and feelings“, explains Deanna Brash, general director of Bodyism to our colleagues at Glamour.UK. « Elle stimulates our parasympathetic nervous system, which encourages the body to relax and helps regulate our digestive system. » “Studies have shown that meditation can also reduce the risk of heart disease, strengthen our immune system and is associated with anatomical changes in the brain that may help prevent cognitive decline“, she continues.
The method in action
So how does the 12-by-12 method work?
1. 12 minutes in one go
Start small and work your way up. Try two minutes of meditation for a week, then increase to three minutes the following week. Find a place without distractions; Adding meditation to your bedtime or wake-up routine can be very beneficial because there are fewer distractions at these times of the day. It is also the perfect way to unwind or prepare yourself for a great day.
2. 60 seconds every hour
One of the best ways to meditate, calm your mind, and regulate your heart rate is to practice heart rate meditation. Place your fingers on your pulse, close your eyes and regulate your breathing to match your heartbeat. Combine heartbeat meditation with box breathing, a slow, deep breathing technique, to gradually slow down a rapid pulsation. In other words, inhale for four beats, hold for four beats, exhale for four beats, hold for four beats.
Towards a peaceful inner beauty
By integrating the 12-by-12 method into your daily routine, you can not only calm your mind and reduce stress, but also open the door to peaceful inner beauty. These precious minutes of mindfulness can become a ritual of well-being, a parenthesis in your day where you you reconnect with yourself, far from the tumult of everyday life. Through this method, we discover the true definition ofa healthy mind in a healthy body.
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