The 12-in-12 Meditation Method Leaves You Feeling Calmer in Minutes

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Nowadays more and more people experience anxiety and stress, and meditation has become a popular way of calming both the body and the mind. Today, we’ll talk about a fairly new practice already considered one of the biggest wellness trends for 2024: the 12-in-12 meditation method. Here’s what it is and how you can make it work.

Why Is Meditation Essential?

A moderate stress level makes our body produce cortisol, which can be quite useful. However, if too much cortisol is released, it can affect both our mental and physical health. It can lead to headaches, high blood pressure, sleep problems, and even anxiety. Many people turn to meditation as a source of mindfulness. Of course, we’re all busy individuals, and spending only 12 minutes a day meditating sounds ideal.

If practiced regularly and properly, meditation can help you relieve stress, be more focused, regulate your heartbeat, and improve your overall well-being. In addition, it can reduce the risk of heart disease and strengthen your immune system. So, how can you incorporate the 12-in-12 method into your daily routine?

Working Up to 12 Minutes Straight

The good news is that there are two options you can try out depending on your daily lifestyle. You can meditate for 12 minutes straight once a day or for 60 seconds once every hour.

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If you’re not used to meditating, you don’t have to push yourself too much. Start with just two minutes per day for a week, then do three minutes the following week. You’ll eventually get there! Make sure to find a quiet place with no distractions, and make this method a part of your morning or nighttime routine.

Meditating Throughout the Day

If you’re wanting to try meditating for one minute every hour, one of the best things you can do is practice heart-rhythm meditation. Place your fingers on your pulse, close your eyes, and try to regulate your breathing to match your heartbeat.

Combine this practice with box breathing to gradually slow down your rapid pulse. Breathe in for four beats, hold for four beats, exhale for four beats, and hold for four beats. Do this for 60 seconds every hour, and you’ll notice a difference. Don’t forget to be consistent, as proper meditation takes time and patience.