The Rise Of The 12-in-12 Meditation Method

Ever felt the need for a quick energy boost to navigate the chaos of life? We’ve all been there, and the solution might be simpler than you think. 

Think about it–30 minutes of exercise, 20 minutes of reading, 15 minutes in sunlight, and just 12 minutes of meditation. These uncomplicated actions hold the key to self-care.

According to Glamour, the 12-in-12 meditation method is making waves and is already a strong contender for the hottest wellness trend of 2024. If you’re hearing about it for the first time, that’s okay; it’s a fresh concept.

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So, what’s the deal with 12-in-12 meditation?

It’s the promise that dedicating 12 minutes each day to mindfulness can work wonders. It helps reduce anxiety and brings forth benefits like heightened focus, creativity, tranquility, and resilience.

This magic number is endorsed by major players in the wellness realm. Apple has launched a podcast series on 12-Minute Meditation. 

Additionally, the beloved Bodyism, favored by supermodels, is also backing this approach.

Photo by Mikhail Nilov via Pexels

Deanna Brash, the general manager of Bodyism, explains that meditation, when done right, tunes you into your physical body. It stills your mind and regulates your heartbeat, significantly reducing anxiety.

It activates the parasympathetic nervous system, promoting relaxation and aiding in digestive control.

“Studies have found that meditation can also reduce the risk of heart disease. It strengthens the immune system, and is associated with anatomical brain changes that can help prevent cognitive decline,” she adds.

So, how can you make the 12-in-12 meditation method work for you?

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There are two approaches: dedicate 12 minutes straight once a day, or break it down into bite-sized, 60-second sessions each hour. 

For 12 minutes of meditation once a day:

– Start small and gradually increase. Begin with two minutes for a week, then progress to three minutes the following week.

– Choose a distraction-free zone; integrating meditation into your bedtime or wake-up routine can be highly effective.

For 60 seconds of meditation every hour:

– Brash’s favorite method is heart-rhythm meditation.

– Place your fingers on your pulse, close your eyes, and sync your breathing with your heartbeat.

– Combine heart-rhythm meditation with box breathing – inhale for four beats, hold for four, exhale for four, hold for four.

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As per Medium, meditation helps you connect with your body, calm your mind, and steady your heartbeat. 

It activates the parasympathetic nervous system, promoting relaxation and aiding digestive control.

Always remember that your daily actions will ultimately shape who you become. Everything in life compounds over time, and your habits act as the silent architects of your life. 

So, start taking care of yourself, even if it means dedicating 12 minutes every 12 hours.

Banner photo by Cottonbro Studio via Pexels.

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