MVMT ONE

Why Breathwork? Exploring Science-Backed Benefits for Better Wellness

Karly Sarah — Thu, 07 Dec 2023 06:13:00 +0000

In conclusion of our recent 30-day breathwork challenge in November, we want to help you continue your journey beyond the 30 days. Keep reading to find out more.

In our fast-paced lives, it’s easy to overlook the simple yet profound act of something we do every day – breathing. Enter breathwork – a practice that goes beyond the automatic inhale-exhale cycle and taps into a myriad of benefits supported by science. A study found in the Frontiers in Psychology journal outlines the potential benefits of diaphragmatic breathwork to include increased cognition (focus, attention) and decreasing the negative physiological effects of stress.

To explore the various benefits, let’s dive straight into why incorporating breathwork into your daily routine can be a game-changer for your overall well-being.

Stress Reduction: Science shows that intentional deep breathing triggers the relaxation response, calming us by activating the parasympathetic nervous system. By engaging in breathwork, you can lower stress levels and promote a sense of calm in your daily life.
Improved Mental Focus: Breathwork isn’t just for relaxation; it’s a powerful tool to enhance concentration. Studies suggest that mindful breathing exercises can sharpen attention and cognitive function, helping you stay on top of your tasks.
Better Sleep Quality: Tossing and turning at night? Breathwork may be the solution. Practicing specific breathing techniques before bedtime has been linked to improved sleep quality, helping you wake up feeling more rested.
Enhanced Respiratory Function: Unsurprisingly, breathwork positively impacts respiratory health. Regular practice strengthens respiratory muscles, increases lung capacity, and may even help manage conditions like asthma.
Strengthened Immune System: Believe it or not, your breath has a role in immune function. Deep diaphragmatic breathing promotes lymphatic drainage, supporting the body’s natural detoxification process and potentially boosting the immune system.
Mood Regulation: Feeling a bit down? Breathwork has been associated with mood improvement. It stimulates the release of endorphins, the body’s natural mood enhancers, offering a quick and natural pick-me-up.
Blood Pressure Management: High blood pressure is a silent threat to health. Studies suggest that certain breathwork practices can contribute to lowering blood pressure, aiding in the management of hypertension. Always consult your physician for information.
Increased Energy Levels: Forget the afternoon slump. Incorporating energizing breathwork techniques can provide a natural and quick energy boost, making you feel more alert and ready to tackle the day.
Mind-Body Connection: Breathwork is a gateway to mindfulness. By paying attention to your breath, you cultivate a deeper connection between your mind and body, fostering overall well-being.
Quick and Accessible: The beauty of breathwork lies in its convenience and accessibility. Anytime, anywhere – whether you’re at your desk, stuck in traffic, or winding down at home – you can harness the power of your breath for instant benefits.

In conclusion, an increasing number of studies are starting to show that integrating breathwork into your daily routine can lead to a plethora of wellness benefits. So, take a moment to pause, breathe deeply, and unlock the potential of this simple yet transformative practice for a healthier and happier you.

Click the link to check out our LIFE: of mindfulness – 5-day-journey course.

The post Why Breathwork?
Exploring Science-Backed Benefits for Better Wellness first appeared on MVMT ONE.

Move More: Everyday for 30 Days (and beyond)

Karly Sarah — Thu, 14 Sep 2023 06:48:06 +0000

It’s September, and our 30-Day movement challenge is well underway. September is often referred to as the “New Year” of the wellness world – a time where we typically get motivated and want to rush into a new goal, plan or routine. With Movement One, our aim is always to promote sustainable fitness and wellness. And after the 30-day challenge is complete, we will be sharing ways to help you maintain your movement routines, and finally find the answer to living a life of sustainable fitness. To recap and review a few things that we have already covered during our 30-day movement challenge, see our tips below:

Going for a walk can (almost) always solve all of your problems:
- it’s a convenient, always-available solution to fit movement into your day
- it’s low-intensity, but can easily transition into a jog or run for higher intensity options
- going for a walk will get us out into nature
- other than footwear, it requires minimal equipment
- it can be done alone, or with friends / partners
- it can be done in silence, or with audio (music, podcasts, etc)
- you can take calls (business or personal) while going for a walk
- if weather adds an obstacle, an indoor option can be used as backup
Strength exercises are not only about aesthetics:
- they improve posture, therefore you’ll feel like you are standing taller
- they help increase bone density
- of course, they help to build + “tone” muscles
- they help to increase longevity
- they are easy to do at home with simply a mat and a bit of space
- bodyweight exercises require no equipment
- they are significant for our entire skeletal structure as we age, helping us to avoid sarcopenia (age-related muscle loss)
Low energy days shouldn’t be completely wasted; they can be self-care / stretching days:
- practice meditation
- practice stretches and flexibility
- try some mobility exercises
- practice savasana
- try some mindfulness exercises
- try our LIFE: of mindfulness course series
- remember that high-intensity, active days are not the only option in order to do something good for yourself and for your health
Micro-shifts all add up, and forming small habits daily is not insignificant:
- take the stairs
- wear a smart watch for reminders + motivation
- park your car further from your entry point
- do a set of squats while brushing your teeth
- do a short meditation while your coffee brews
- do some stretches while the kettle boils (auto-off kettles only!)
- walk or pace while taking phone calls
- remember that there are many small ways to fit movement into your day
Discover mindful, or conscious movement:
- movement becomes more meaningful when we attach some conscious thought to it
- linking movement with breath (ie. yoga) is a great example of this
- strength training or Pilates with proper conscious breathing is also a great example
- going for a walk in nature and staying truly present is a great mindful activity
- don’t always worry about sets + reps; you can simply adapt by how your body feels
- when you can presently connect to your fitness + wellness routines, you will be more likely to find enjoyment in them, and in turn, stay committed to them overtime

Even if you typically dedicate some daily time to a fitness routine, sitting still for long periods of time can negate any benefits gained; therefore, it’s still important to get up and move for at least a few minutes, many times throughout the day. Just to put this into perspective, Harvard Medical School conducted a study where more than 2,600 people ages 60 and older reported their typical sitting habits (including a weekday and weekend) and were followed for nine years. Those who sat for an average of about three hours a day were 33% less likely to die of cardiovascular disease during the follow-up period than people who sat for an average of about seven hours a day.

Seeing studies such as this can remind us to sit less often, and for much shorter periods.

The simple workouts in our challenge can be done daily, in your own space and time – we are just here to guide you on your journey. The daily moves range from roughly 2-minutes to 10-minutes; all you need is the ability to commit yourself every day.

Follow our instagram @mvmt.one and watch our instagram stories daily to take part in our 30-day MVMT challenge, track your own progress and TRY something new!

It’s not too late to get involved.

The post Move More: Everyday for 30 Days (and beyond) first appeared on MVMT ONE.

Your Daily Routine: How Important is it to You?

Karly Sarah — Thu, 14 Sep 2023 06:48:06 +0000

In a world that’s constantly changing, one thing remains certain: the significance of daily routines. These small but powerful rituals have been the cornerstone of human existence for centuries. Today, let’s dive into the timeless art of daily routines and explore why they matter more than ever.

The Modern Paradox

In an age of constant connectivity and digital distractions, the value of daily routines often gets overshadowed. Many of us find ourselves tethered to our devices, racing through the day without a moment’s pause. However, it’s precisely this chaotic lifestyle that makes a well-crafted daily routine more crucial than ever before.

The Science of Routine

Recent scientific studies have revealed compelling insights into the profound benefits of daily routines. These findings show that establishing and maintaining a consistent daily rhythm can lead to improved mental and physical well-being. Here are some key takeaways from current research:

Enhanced Productivity: A study published in the Journal of Applied Psychology found that individuals who follow a structured daily routine tend to be more productive and better at time management. By allocating specific time slots for tasks, we create a sense of purpose that fuels our productivity.
Reduced Stress and Anxiety: Research conducted at Harvard University indicates that having a daily routine can significantly reduce stress and anxiety levels. By establishing predictable patterns in our day, we reduce the cognitive load associated with constant decision-making, allowing our minds to find tranquility.
Improved Sleep Quality: The National Sleep Foundation underscores the importance of maintaining a consistent sleep schedule as part of your daily routine. A regular sleep pattern helps regulate circadian rhythms, promoting better sleep quality and overall health.
Physical Health Benefits: Regular exercise and balanced nutrition, often integrated into daily routines, have a profound impact on our physical health. A study in the American Journal of Preventive Medicine highlights the positive effects of consistent exercise on longevity and well-being.

Crafting your Daily Routine

Now that we’ve explored the scientific basis for daily routines, let’s delve into how to create one that resonates with your unique needs and goals:

Start with your priorities: Identify what truly matters to you. Your daily routine should reflect your values and aspirations. Whether it’s personal growth, fitness, or work, prioritise what’s most important.
Balanced structure: Remember that a daily routine should offer structure without feeling rigid. Allow for flexibility to accommodate unexpected opportunities or moments of inspiration.
Mindful habits: Incorporate mindfulness practices like meditation or journaling into your routine. These moments of reflection can enhance your well-being and help you stay centered.
Consistency is key: Consistency creates the foundation upon which long-term success is built. Stick with your routine, even on days when motivation wanes, but also remember that your routine should be structured with flexibility.

Join Our Coaching Community

At Movement One, we’re passionate about empowering individuals to embrace the creation of a daily routine. Our one-to-one coaching programs are designed to guide you on this transformative journey—a journey toward a healthier, more fulfilling life.

If you loved this, click the link to check out our ONE: wellness coaching packages designed to help you live out your ideal routine.

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Loving LIFE: Everything You Need to Know About Our LIFE: Video Series

Karly Sarah — Thu, 14 Sep 2023 06:48:06 +0000

Four times per year, we create a free 30-day challenge for our entire community to participate in. However, like any new goal or challenge, it can seem almost impossible to maintain the newly formed habits beyond the 30 days.

Well, we have decided to make it really simple for you.

Here’s the deal: join our 30-day challenges, and form a new wellness habit. Once the challenge is over, just as you’re about to fall out of your new routine, we’ll release a free introductory course to keep you going after the challenge. This is meant to keep your interest in the topic heightened, therefore motivating you to maintain your daily goals, even beyond the thirty days..

For those who want to delve even deeper into the new habit, a full-length course on the same topic will then follow; this gives you multiple chances to really ensure you can adhere to your new goal, and keep it in your daily schedule.

Our LIFE: video course releases (which will always follow the most current challenge) are based on wellness topics that we require to help us live our optimal lives – for example mindfulness and movement. Overall, the courses provide you with a learning opportunity, as well as with lifetime access – to watch the sessions whenever you feel you need it.

Some examples are guided meditation sessions, as well as short and quick workouts. During the upcoming future challenges, new topics will be added.

If you really want to commit to your new simple, lasting wellness habits, we highly recommend fully immersing yourself into our video course library content, which can be found here.

Let’s start living LIFE!

If you loved this, click the link below to check out our LIFE: of mindfulness PAID course designed to help you live more mindfully.

The post Loving LIFE: Everything You Need to Know About Our LIFE: Video Series first appeared on MVMT ONE.

Loving Gratitude: Metta Meditation

Karly Sarah — Mon, 31 Jul 2023 20:00:00 +0000

During a time when it can seem difficult to find gratitude in our lives, is when you could use a self-love and gratitude meditation the most. We call this “metta meditation” and the goal is self love, helping us to love ourselves so that we can spread that love to others. Imagine if everyone took on this mentality in times of struggle and need – the world would truly be a better place, and we could come to a place of compassion and healing, rather than blaming, shaming, walking away, or resorting to other toxic behaviors.

If you find yourself in times of struggle lately, that’s alright – we all need frequent reminders on how to find self-love, compassion and gratitude. And we are here to provide some reminders and share these tools with you.

Contrary to popular belief, self-love is not synonymous with selfishness; rather, it is the act of recognizing your worth and embracing your imperfections with tenderness and compassion – and then re-channeling them to reflect that same love back into the world.

Numerous current studies emphasize the far-reaching effects of gratitude on our mental and emotional well-being. As we cultivate a practice of gratitude, our brains undergo positive changes, with an increase in neural pathways associated with contentment and empathy. Moreover, gratitude has been linked to improved sleep patterns and enhanced interpersonal relationships, making it an essential component of a fulfilled life. Individuals who practice self-love regularly tend to experience lower levels of stress, anxiety, and depression. Moreover, they exhibit higher levels of resilience, allowing them to navigate life’s challenges with grace and composure, and persist through to continue the journey.

Overall, the pathway to self-love intertwines with gratitude, reminding us that even in the midst of life’s trials, blessings, and good vibes are surrounding us every day. Here is a brief “Loving Gratitude Meditation” – also referred to as Metta meditation, to remind us why we should make this a regular habit.

01. Metta Meditation for self:
While in your regular daily meditation – or even if simply taking a moment of silence away from the busy-ness of life, repeat this mantra verbally, or silently to yourself:

May I be Happy – May I be Healthy – May I be Safe – and May I live in Peace

Repeat this several times with the breath, until it starts to feel meditative and peaceful.

02. Metta Meditation for others in times of conflict:
Once you have established a fulfilled feeling of self-love by repeating the meditation above, now try directing your attention to someone you have been having conflict or struggle with. This is not easy, but this practice can help us become more compassionate. While thinking of that person (or people), repeat verbally, or silently to yourself:

May You be Happy – May You be Healthy – May You be Safe – and May You live in Peace

Repeat this several times until it starts to feel meditative, peaceful, and compassionate.
Remember, we are all one.

03. Metta Meditation for others on a larger scale, or even globally:
Once you have overcome any feelings of hostility towards your person/people of conflict by repeating the meditation above, then allow that love and gratitude to grow larger and more vast by focusing on a larger group that you want to send love to. This group may be co-workers, family members, friends, or you can even think globally, by sending this love out to everyone on the planet. This is truly connecting with every human or species, universally.
While thinking of that vast group, repeat verbally, or silently to yourself:

May We all be Happy – May We all be Healthy – May We all be Safe – and May We all live in Peace

Repeat this several times until it starts to feel meditative, peaceful, and compassionate.
Remember, we are all universally connected.

Incorporating gratitude and self-love practices into our daily lives can be a transformative experience – one that requires frequent reminders and regular revisiting. It can also help us to connect spiritually and universally on a soul level.

Don’t get stuck in a negative cycle of drama or despair, keep your vibes positive, keep going and keep growing!

If you loved this, click the link below to check out our FREE LIFE: of mindfulness course designed to help you live more mindfully.

The post Loving Gratitude: Metta Meditation first appeared on MVMT ONE.

Stress: Manage it with Mindfulness

Karly Sarah — Sat, 01 Jul 2023 06:00:00 +0000

Stress is an inevitable consequence of modern living. Constantly-connected devices, demanding career goals, and financial pressures all contribute to a life filled with stress and worry. But did you know that practicing mindfulness provides a natural and effective remedy to reduce stress?
For those of us wanting to increase our resilience to stress, it is important to develop a deeper understanding of what mindfulness is. In essence, mindfulness is the ability to bring increased awareness and conscious attention to the present moment. It is cultivating a “clear seeing” perspective on the truth of your experience (sensations, thoughts, and emotions) in order to have a more balanced and harmonious relationship with life.
Our minds are constantly bombarded with what we have to do, what has already happened, and what might occur next; therefore, mindfulness is focused on slowing down and bringing our attention to our current reality.

In a time where we’re more connected than ever through technology, stress and anxiety are unavoidable symptoms of our modern day lives. Good news though: a potential solution may be within us. Mindfulness has been on the rise for years with studies from top universities consistently noting its efficacy in the reduction of stress.
According to Carnegie Mellon University, those that practice mindfulness at least thirty minutes each day are significantly better prepared to handle work-related stress than those who don’t. The National Institutes of Health also shows how mindfulness can be used to help regulate emotions, banish intrusive thoughts, and reduce stress.

So how can you incorporate mindfulness into your daily routine? We offer you some simple techniques to help get you started:

01. Take a few moments throughout your day to focus on your breath.

02. As often as you can, take five minutes out of every hour to take a few deep breaths or simply stretch your body.

03. Whenever possible, reduce technology in your living and working spaces.

04. Start a journal, and take time each day to reflect and record your thoughts and emotions, especially when you start feeling overwhelmed.

There are many small changes you can make to incorporate mindfulness into your life. Focus on small shifts that are within your means and help lower your stress levels. Mindfulness has been made popular recently. However, its roots stretch back thousands of years. With an eye towards its long-standing traditions, along with modern scientific studies, you can unlock the peace, harmony, and success that mindfulness has to offer. Give it a try and start creating more ease, rest, and balance in your day.

If you loved this, click the link below to check out our ONE: wellness coaching packages designed to help you live more mindfully.

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Practice: Your Journey to Mindfulness

Karly Sarah — Sat, 01 Jul 2023 06:00:00 +0000

If you recently participated in our free 30-day meditation challenge during the month of June, then you are well on your way to building and sustaining a daily home meditation practice.
And in our true fashion, we are here to continue helping you grow and continue that practice. Completing the 30-day challenge is not the end – in fact, it is truly just the beginning.

Follow these tips below to ensure that you maintain your home meditation practice – even if each day doesn’t quite look the same:

01. Make it a non-negotiable part of your routine: There are certain things that we do upon waking to start our days. Meditation can definitely be added to this list. Whether it’s a 5-minute meditation while you’re still laying in bed, or you actually get up and sit on your mat or cushion for a few minutes; think of it as something that’s just as important as brushing your teeth.

02. Meditation in the evening is an option: If you sleep in, are running late, or otherwise just skip your morning meditation, the evening is also a great option to fit it in. You can do it immediately after your work day to re-center, or as you wind down for the evening and prepare for sleep.

03. Meditation and mindfulness practice can be fit into other daily tasks: Even if you haven’t quite adapted the routine of a traditional meditation practice yet, mindfulness can be fit into our daily tasks in ways that start to feel meditative. For example, start becoming more aware and conscious throughout tasks such as cooking, outdoor walks, exercising, etc. By noticing the small details of sights, colours, sounds, music, temperature, and noticing our thoughts and the way our bodies feel while executing these tasks, a practice of mindfulness is introduced.

04. Meditation can be done in varying lengths: Don’t always think of meditation as something that must be done for 20 or 30 minutes. Taking the opportunity for a 5-minute morning meditation, or even a 1-minute mindfulness break at your desk, starts to add great benefit to your day and eventually to your life.

05. Accept that meditating in complete silence may be difficult: If you are trying to meditate in silence, but it’s not allowing you to focus or remain present, then try another method such a guided meditation or some light music. Meditating in silence is always something we will recommend (for multiple reasons), however some days it may not feel possible. On those days, don’t allow yourself to feel like a complete failure. Simply use a tool for guidance and sustain your practice.

If you start thinking of meditation as something that is enthusiastically weaved into your daily life, rather than a mundane task that you must prioritize, you will find it shows up much more naturally. Remember, meditation can be done conveniently in your own space and time – we are just here to guide you on your journey and provide you with tips and how-to’s. All you need is the desire to start living a more mindful lifestyle and tuning in every day.

If you loved this, click the link below to check out our ONE: wellness coaching packages designed to help you live more mindfully.

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Declutter Your Mind: the Surprising Place to Start

Karly Sarah — Thu, 01 Jun 2023 04:00:00 +0000

Stressed out? Mind full? Mind cluttered? Too many thoughts? Unable to think straight? However you want to describe it, it is becoming a global phenomenon.
Our ability to utilise single-pointed focus, or to focus for hours at a time on any given subject is diminishing. In our busy, hectic lives, there can be several contributing factors to a cluttered mind, but the reality is that our lifestyle and societal trends are not going to be changing anytime soon.
Therefore, we need to take it upon ourselves to learn to declutter our minds and find a place of calm.

Every source you read in the media, whether print, audio or video, will define burnout in a similar way and they will almost always cite overwhelm as a main indicator. But what if the overwhelm in your office life is slowly trickling into your home life as well? Let’s take a minute to look at the concept of overwhelm, and how it can affect your ability to remain clear and focused, both in the office and at home. When we are clear about the source leading to our feelings of burnout or overwhelm, we can then start to put measures in place to make changes.

An article from Harvard Business Review stated that when we are overwhelmed we can often overlook the simple steps we need to take, which will actually help redirect us back into a positive headspace. Let’s further explore a few steps we suggest you take when you’re drowning in the feeling of overwhelm. When it comes to decluttering your mind, you might be surprised where to begin.
A subtle hint: it’s not by sitting in hours of meditation.

01. Declutter your space: Have you ever heard the phrase, “tidy space, tidy mind”? It makes sense that by working in a cluttered and untidy space, we may not be able to focus or think clearly. This is not limited just to your working space, but also your living space. Walking into a clean, clear space after a long work day is something of a luxury. It may not be possible every single day (#RealLife), but aiming to keep your home tidy and clutter-free is a worthy goal to strive for.

02. Make your bed every morning: It will only add on a couple of minutes to your morning routine, but it will help start your day (and your mindset) on a positive note. It immediately gives us a sense of accomplishment first thing in the morning, and also feels better when returning to a freshly-made bed in the evening.

03. Keep your workspace clear: Take a few minutes each day to clear your workspace and see if it helps to improve your focus. Try to keep only the necessary items and current tasks at hand within your reach. This will ensure that everything has its place, and will also help you avoid distractions and errors (no one wants a coffee-drenched keyboard).

04. Adopt minimalist living: Decluttering your space – and therefore your mind – will help you live a simpler life. Overtime, accumulation of unused or unwanted items can take up unnecessary space. Gradually adopting a minimalist lifestyle can look like donating or selling unused items, using storage more efficiently, ensuring everything has a place. Minimalist living can also look like reducing spending and not purchasing unnecessary items.

When we adopt a simple, tidy life it becomes easier to keep our minds clear and tidy as well. It takes practice and it may take some time to gradually adopt these new habits, but overtime you may start to notice an increase in feelings of peacefulness and happiness.
It’s like returning home from vacation to a clean house, or having the sink clear from dishes on a daily basis, or regularly being caught up on the laundry; these simple lifestyle changes feel good and help us remain in a good mood with a clearer mind!

If you loved this, click the link below to check out our ONE: wellness coaching packages designed to help you live more mindfully.

The post Declutter Your Mind: the Surprising Place to Start first appeared on MVMT ONE.

Morning Movement: Why We Love It

Karly Sarah — Thu, 01 Jun 2023 04:00:00 +0000

Prioritizing fitness into your daily schedule can be tough, right? We wake up, rush to start our day, get through our work day, and barely arrive back home with enough energy to survive the evening. Then we prepare to crash into a slumber and drag ourselves out of bed at the call of the alarm the next morning, just to do it all over again. Does it feel like life is on repeat in this monotonous routine – with no time for the things we enjoy or the things that are good for us?
Slowly and gradually we can break this exhausting routine and start to incorporate more enjoyable, feel-good habits.
It’s easy to make excuses for not having a wellness routine when you are tired, exhausted and struggling to find the time, energy and desire to do so. If scheduling a fitness routine into your day is a challenge, we suggest trying some morning movement.
Let’s discuss where to begin, and why you should make this a daily habit.

01. Wake up just 15 minutes earlier: In order to complete 5-10 minutes of movement in the morning, realistically you will only need to wake up 15 minutes earlier than usual to stay on your normal morning routine and not be late for your workday. This 5-10 minutes of movement could range from a morning walk, doing simple bodyweight exercises like squats and planks, or simply getting on your yoga mat and doing a few light stretches.

02. Feel invigorated the whole day: Morning movement has the potential to leave us in a more positive mindset for the whole day. It also helps us feel more accomplished, as we have just checked something off our to-do list. It gives us a feel-good routine to look forward to each day. And most importantly, it increases our exercise minutes and step count. Just get moving!

03. You can always do more later: Even if you complete your 10 minutes of morning movement, you can always go to the gym, a yoga class, or for a jog later in the day. You may still choose to do some more vigorous exercise in the afternoon or evening if time and energy allow. But even if you don’t, at least you have already committed to doing some. Doing even a small amount of movement daily is better than doing none.

04. Improved circadian rhythm and patterns: Waking with the sun has a powerful effect on our circadian rhythm. The National Institute for Occupational Safety and Health (NIOSH) states that our circadian clocks respond to light as a signal to be awake, therefore, also helping us to sleep better and deeper at the end of the day. If you bring your morning movement outdoors, this benefit becomes more impactful.

Studies have shown that even smaller windows of activity can still have a great impact on our health and well-being. If you are not a morning person, it takes some willpower and determination to get started. But once you’re in the routine of doing regular morning movement, you will most likely feel the improvement in your mindset that will carry you through your entire day.

If you loved this, click the link below to check out our ONE: wellness coaching packages designed to help you get moving.

The post Morning Movement: Why We Love It first appeared on MVMT ONE.

Start Meditating: Everyday for 30 Days (and Beyond)

Karly Sarah — Mon, 29 May 2023 12:46:36 +0000

We hear it all the time – “I’ve tried, but I’m just not good at meditation”. Meditation is not necessarily something you’re good or bad at. It is something you just do. It takes practice, and there is no good or bad practice. We simply try to practice daily, and it simply is what it is. Realistically, we live in a busy world, and our minds are constantly set on overdrive. Finding a moment of stillness in our days can be a luxury. There are many reported benefits of meditation including increased happiness, clarity, and focus, decreased stress, as well as anti-aging benefits. When you are new to the practice of meditation, it can feel difficult. Even when you are a seasoned meditator, it can still feel difficult. However, like anything, practice makes progress. Some days it may seem easier than other days. And once you start to see the gradual, subtle changes it may inspire you to stay on the journey to a more peaceful life.

01. Set Up option #1 for seated meditation (daytime):

01. Sit comfortably (on a chair or a cushion)
02. Feel your sitting bones firmly planted, grounding you
03. Grow tall through your spine, lower your chin slightly, close your eyes
04. Relax your shoulders
05. Gently close your mouth and relax your jaw
06. Breathe in and out through your nostrils, naturally
07. Be aware of the breath under your nostrils
08. Try to focus ONLY on your breath
09. Let thoughts come and go, but don’t focus on them
10. You can choose to meditate in silence or to music
11. Either set a quiet timer for the desired length of time, or choose a meditation song on your favourite platform for the desired length of time. (for example: 3-minute meditation)
12. Once the meditation comes to an end, slowly open your eyes and bring your attention back into the room
13. Do what you can, and accept where you’re at; it will get easier with practice

02. Set Up option #2 for relaxing meditation (early morning or before sleep):

01. Lie comfortably (in your bed or on a soft surface)
02. Feel your body relax fully
03. Close your eyes
04. Relax, but stay aware and conscious (try not to fall asleep)
05. Gently close your mouth and relax your jaw
06. Breathe in and out through your nostrils, naturally
07. Be aware of the breath under your nostrils
08. Try to focus ONLY on your breath
09. Let thoughts come and go, but don’t focus on them
10. You can choose if you want to meditate in silence or to music
11. Either set a quiet timer for the desired length of time, or choose a meditation song on your favourite platform for the desired length of time. (for example: 3-minute meditation)
12. Once the meditation comes to an end, slowly open your eyes and bring your attention back into the room.
13. Just do your best; it gets easier with practice

Our FIRST ever TRY challenge starts on June 01 with a 30-day meditation challenge. Whether you are a meditation beginner or a seasoned meditator, we invite you to take part in this challenge in your very own way.
These meditations can be done daily in your own space and time – we are just here to guide you on your journey. The daily meditations will range from 1 minute to 10 minutes; all you need is the ability to commit yourself every day.
Follow our Instagram @mvmt.one and watch our Instagram stories daily to take part in our first ever 30-day challenge, track your own progress and TRY something new!

If you loved this, click the link below to check out our ONE: wellness coaching packages designed to help you slow life down.

The post Start Meditating: Everyday for 30 Days (and Beyond) first appeared on MVMT ONE.