In this section you will find some tips and useful links to help you make the most of your practice.
Finding a comfortable position
Finding a comfortable position is important in order to avoid distractions during practice due to stiffness or pain arising from staying still for a long time, as well as to reduce the risk of injury.
There are several articles online on various postures which might be helpful for you to try out. We recommend the following one from Healthline as it is quite exhaustive and medically reviewed.
If you experience discomfort during your practice, do not try to endure with the pain. Take a break, correct your posture, and resume once you are comfortable again.
Also, remember the point of meditation is to achieve a state of concentration and calm. If you find yourself falling asleep during your meditation sessions, you might want to revise your posture so that you remain awake until the end.
Dealing with distractions
Ideally, you would meditate in a quiet and solitary place where you can focus exclusively on your practice. Realistically, distractions will get in the way at times, be it from your own family, your surrounding environment (e.g. the siren of an ambulance driving by) or even yourself.
Check out the article below from the Chopra Center for some useful tips on how to deal with these distractions.
Sometimes distractions are unavoidable. Remember, it’s OK to interrupt your practice if something critical comes up. You can always pause the Meditation or Breathing Exercise in Quietness and resume when you are ready. The app will automatically rewind to the previous prompt from our instructor in order to help you get back in the flow.
Breathing exercises are a useful tool to keep stress levels from rising during the day. Aside from the Breathing Exercise you can find in Quietness, you may find that taking a few regular and controlled deep breaths during the day will help you keep calmer and more productive.
For more information and practice tips on deep breathing, head over to the article below from the Harvard Medical School website.
The breathing exercises in Quietness follow a simple 1:1:1 ratio (inhale for 1 period, hold for 1 period, exhale for 1 period) as we believe this is the easiest breathing pattern for a beginner. You might find counting useful while doing a breathing exercise to keep track of the duration of each period, for example as follows:
- Breathe In – Count 1… 2… 3…
- Hold – Count 1… 2… 3…
- Breathe Out – Count 1… 2… 3…
We hope you found these few tips useful. If you have any questions or would like to see more on this page, please contact us with your feedback and we will do our best to improve this page, as well as your Quietness experience overall.