Work, household workload, social relations, etc… It all begins to add up and definitely does not invite relaxation. However, according to estimates from the World Health Organization (WHO), by 2030, “stress-related pathologies will become the most debilitating and widespread health disorders, increasing the risk of cardiovascular pathologies, neurodegenerative, mental, autoimmune and cancerous.” It is thus becoming urgent to deploy real solutions in order to best manage stress, and live more peacefully. Among them, the “12 in 12” meditation method, especially popular among high-level athletes. Try out this meditation technique with more than promising results.
It all began with a study by the University of Miami on the players of their football team. Published in the Journal of Cognitive Enhancement, the research aimed to highlight the cause and effect links between sport and relaxation, in particular by revealing the effects of meditation on the concentration of athletes. They were therefore invited to meditate for twelve minutes every day for four weeks. The researchers found that “the more relaxation an athlete had practiced, the less their mood tended to decline, demonstrating considerable mental resilience, with higher scores on measures of attention and mood.”
In an interview with the New York Times, Amishi Jha, associate professor of psychology who led the study at the University of Miami, explains that “overall, these data suggest that mental training, whatever it is, can help to alleviate some of the emotional and cognitive tensions that can arise, both in sports training and in everyday life.”
So, how can you integrate the “12 in 12” meditation method into your routine? Here are three tips to successfully meditate for twelve minutes per day.
Begin gradually
Holding twelve minutes of meditation overnight is not natural to everyone. The easiest thing is to integrate the practice gently, starting with two minutes a day for a week, then four, six, and so on.
Find the right time and place
Successful meditation depends a lot on the environment and time selected. You must therefore settle in a “cocoon” place without distraction, where you feel comfortable and protected from bad vibes. Your garden, bedroom, living room… The choice obviously remains personal and up to you. As for the time, two methods are ideal; upon waking up or going to bed. Both correspond to generally less busy times, which therefore allow you to clear your mind and meditate peacefully.
Put yourself in good conditions
Feeling comfortable also requires your physical well-being. You should therefore not hesitate to remove your make-up, carry out a complete beauty routine, put a face mask on, or even opt for comfortable clothes. Whatever you like.
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