Good Lifestyle

Most of us have probably heard of the many Advantages of meditation . Sits motionless and calm your mind for a while to reduce stress, refine memory, reduce blood pressure, increase your immune system, and more . Feel anxious? In a recent study, people with anxiety disorders that meditated for 40 minutes per day And followed a two -hour mindfulness meditation course once a week has seen a 20% reduction in their symptoms over eight weeks - the same amount of relief felt by the study participants who took an anti-annual drug .

The question is who can meditate for 40 minutes a day when there are friends to catch up, races to do, reading club books to read, Instagram flows to scroll and oh yes - tasks to do And families to feed? Of course, it's just my personal list of priorities (and distractions), but I'm sure you have your own reasons not to withdraw this meditation cushion and close your eyes every day (which even has a cushion meditation, anyway?).

If you are in the same boat as me, you will be interested in the thesis of a just published book , who says you can take advantage of the benefits of meditation in just one minute a day. The power of fear: overcome professional exhaustion and anxiety, facilitate chronic pain, find clarity and goal - in less than 1 minute per day , by psychotherapist Jake Eagle , LPC and doctor Michael Amster , MD, explains how "mindfulness in microdosage" can lead to a powerful change in our minds and bodies. Read the rest to know how it works (because we can all find an additional minute in our day to improve our mental and physical health, even).

Read this then: People who live after 105 have this in common, says a new study .

According to Eagle and Amster, being in a state of fear - which, according to them, can happen when you are "in the vastness of the Grand Canyon ... fascinated by your favorite artist, or enchanted by wonder and the miracle From life while holding a child " - leads to a change in your nervous system. "Your fighting or flight response [becomes] less active, while your" rest and digest "functions [are] more active," they write in their book. This feeling of fear, they continue, can "reduce chronic inflammation and reduce your risk of heart disease , dementia, diabetes, depression and much more. ""

Of course, most of us cannot visit the Grand Canyon or cuddle a newborn every day, they say, explaining that meditation offers many of these same advantages. "However, we have observed that meditation requires a lot of time, dedication and efforts which actually discourages far too many people from becoming competent enough to fully enjoy its advantages," they write. "For those who find it difficult to silence their anxious minds ... Meditation can become stressful experience rather than soothing experience."

This is where they call the A.W.E. The method enters.

ADMIRATION. Think attention, wait, expire and develop - and it only takes a few seconds to practice, say Eagle and Amster. Here's how to do it:

Warning "Ref, focus on" something you appreciate, enjoy or find incredible, "they write. "Look at him carefully. Look really. If it's a small object, pick it up and start noticing everything. If it's a plant, touch the leaves ... If it's a painting, imagine the painter who comb him And notice the depth, light and colors. "

Wait - Simply slow down and breathe deeply.

Expire and develop - As you exhale slowly, they write: "Leave what you feel to fill and grow." While you do this, be sure to expire longer than you would normally, ask yourself what you notice. "Do you smile? Did you relax? You felt a warmth in your belly? ... Congratulations. You have just felt fear."

The whole process takes only a few seconds, which is why Eagle and Amster call it "mindfulness in microdosage". Doing this several times a day, for a minute in total, is enough to know positive results, they say. (Although of course, the more you do, the better it is.)

This feeling of fear, explain the authors - and practicing the A.W.E. Method for at least one minute per day - is associated with a reduction in inflammation and chronic pain. AMSTER, a doctor specializing in pain management, has introduced the patients of his clinic and writes that many "results have experienced a life that has improved their ability to regulate their chronic pain without medication".

How it works? Although Eagle and Amster admit that "there is no specific research on the mechanisms of the way in which fear improves chronic pain", amster "believes that patients who regularly practice the A.W.E. method less afraid, Which helps them relax. "

In addition to the reduction in pain and inflammation, the authors say that taking the time to feel fear on a daily basis also helps people feel less alone, less exhausted, less stressed and less depressed.

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Skeptical as to whether doing something for one minute a day can really improve your physical and mental health? In their book, Eagle and Amster urge people to try the technique for three weeks and see what is going on. AE0FCC31AE342FD3A1346EBB1F342FCB

"Start to practice A.W.E three to five times a day for 21 days," they write. "Before a long time, you will do it spontaneously - and often." Business journalist, baking with a friend with whom you can share your experiences and try some of the guests described in their book can help you get the most out of the experience.

This method economical in time, the authors explain: "is a conduit for the vital gift of fear, a most powerful emotion which has the potential to polish all the aspects of our emotional and spiritual life. With fear, the promise n ' is not that life are free from challenges or adversities. Rather, fear covers every moment of appreciation, gratitude and presence, lending a wealth, a depth and a perspective enlightened to all the ups and downs of life . "

And don't we all have one minute a day for that?