Greater good in action

Where to get Meditation Practices Backed By Scientific Studies

meditation

When it comes to meditation practice, we all desire to work with practices that are genuine and that have been tested to work. We all want to benefit from the meditation exercises we do frequently. And for that to happen, we need to work with scientifically backed meditation styles.

Now getting such solid meditations that have been found to work is quite difficult as there are many meditation styles out there with different variations whose origin is difficult to trace or verify how effective they are for the attributes they are said to help with.

Here, we are going to look at where we can get reliable meditation practices for cultivating different attributes in our lives, how to work with them, and how we can establish a meditation routine using the meditation exercises.

Greater Good In Action – A Reliable Source of Scientifically Backed Meditations

Greater Good in Action is a website that provides countless meditation-based practices to help us improve different areas of our lives. It was created by Greater Good Science Center owned by UC Berkeley together with HopeLab.

The website takes scientific studies in different areas of self-improvement and turns them into doable meditative practices we can all work with to better ourselves. Some of the areas that the practices address include fear, friendships, compassion, kindness, connection, parenting, gratitude, optimism, self-compassion, forgiveness, awe, communication, meditation, and many more.

The practices are simple to work with and come with different options designed to suit varying needs. If you are someone who has little time to spare for self-improvement due to your busy schedule, you can work with the short-duration practices and if you have more time, you can go for the long-duration ones.

The website has filters that you can apply to help you narrow down on the practices that focus on a specific area, happiness for example, and give you an easy time finding the exact practice you want to use for that.

Each practice comes with user reviews of people who have tried it before and other useful information like how frequently you should do the practice, how difficult or easy it is to do it, how you should go about it, why you should do it (with scientific evidence of its effectiveness) and even a podcast or podcasts on the practice to give you more insight into it and the attribute it is based on.

On top of that, you can download and print the practice so that you keep a copy of it in your files in case of future reference.

To interact more with the website, you are encouraged to create your account so that you can save the practices you like, mark the ones you are done with, and even take quizzes to test your understanding of them.

How to Work With The Meditation Practices in Greater Good in Action

Here are the steps you take to work with the practices provided by Greater Good in Action:

Step 1: Create your account with the website – To get the full experience of the website where you can manage the practices you like, you should consider opening an account on the website. It is free and simple to do. You only need to provide your name, email, and a unique password. After that, you should confirm and activate your account using a verification link sent to your email. And that’s it.

Step 2: Go to the practices page – On the top right corner of the website, you will see the “Practices” page. Click on it to be directed to where the meditation-based practices are. Alternatively, you can mouse over the name “Practices” to see the categories of the practices available and then click on the one you want to focus on.

When you get directed to the page where the practices are, you should now look through the options you have and choose the practice you are interested in. You can use the filters named “select starting option” on the right side of the website and choose to see the recently added practices, the most popular, the ones that have been rated highly going downwards, or the ones rated poorly going upwards, or the ones that easiest or hardest to do. The choice is entirely yours.

Step 3: Learn more about your chosen practice – Once you have chosen your preferred practice, it is now time to know it better. This means clicking on it so as to get directed to the details page of the practice. On the details page, on the top part of the page, you will see the user ratings, duration of the practice, how often the practice should be done, and the level of difficulty. You can choose to save it if it is something you want to work with in the long term.

From there, you should read the “How to do it” and “Why to try it” sections to understand the exercise well. These two sections provide the gist of the practice and evidence of its benefits. After reading those sections, you can go to the “Podcast” section and listen to the podcasts in that area. Some practices have one podcast and others may have more. Based on your schedule, plan how you’re going to listen to them as you go about your other daily tasks.

Step 4: Do the practice now – When you’re done with podcasts, you should make an effort to actually do the practice. Spare the couple of minutes recommended on the details page, and do the practice exactly as it has been demonstrated in the “How to do it” section. When you are done, you can click on the “Mark as tried” button on the top part of the details page, add your review on it and then do the quiz in the “Quiz” section to see how well you’ve grasped the essence of the practice.

How to Establish a Meditation Routine With The Website

If you like the practice you did and decide you want to be doing the practices on the website regularly, you can easily do that by following the steps below to create a meditation routine using the practices on Greater Good in Action.

1. List all the needing areas in your life – First of all, you can create a list of all the areas in your life you want to improve on. This includes the attributes you want to build and the aspects you want to improve upon. Maybe you want to be more empathetic or forgiving, add those to your list. While creating your list, take your time to reflect and consider those areas you feel you fall short. Areas your friends and family have pointed out and have strongly recommended you work on as well as those you personally feel you can get better.

2. Choose related practices on Greater Good in Action – Now go to the website and look at the practices that are aligned with the areas you have added to your list. Choose the ones which work specifically in those areas, read more about them on the details page and then save them for easy reference. You can also plan them based on the areas you feel are urgent. Say if you want to learn how to be more empathetic sooner than you want to learn how to forgive more, or vice versa, you can give the practices for urgent areas more priority as you decide which practices to do first.

3. Choose a suitable period in your schedule to do the practices – When you choose the practices you want to use and read about them to know how much time is needed for each practice (among other essential details about them), you should then look at your schedule honestly and see how much time you are able to spare to do the practice daily or every so often. Being honest with yourself is key as it will help you be committed and go through with this plan without stretching yourself too much. After figuring it out, you should add the plan to your schedule and make the intention of working with it from the next day.

4. Begin practicing – You can choose to try out one practice on that very day you get to add the plan to your daily schedule or you can wait until the following day to begin your journey with a fresh mind. It is all up to you. We are all different and can approach things differently.

5. Stick to the plan – When you commence your journey and begin doing the practices according to your schedule, try as much as possible to see that you follow through with the plan. Set intentions, put in physical effort, and get things done as you planned. That is how you are going to improve and get better with time. Good luck.

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4 thoughts on “Where to get Meditation Practices Backed By Scientific Studies

  1. By reading this article, you get your answers at your fingertips and hence do your meditation with an eased mind. We are trying to mend the brain not to put it to stress. I’ll be using Greater Good in Action from now on. I’ve been inspired by how systematic they are. It’s actually diverse in the areas it concentrates in including friendship, family, parenting and so many more.

    1. Improve Your Brain Power Team says:

      Hi there Johnny,

      Thanks for dropping by and for sharing your thoughts. 🙂

      We wish you all the best as you work with Greater Good in Action.

      We hope to get your feedback on the practices after you have worked with them for a while.

      Cheers, 

      The IYBP Team

  2. I personally can’t focus and concentrate when doing meditation. The helpful and practical tips for meditation on Greater Good are going to come in handy for me. I am going to start working with them from tomorrow continuously for a month and see how they. are going to go for me.  Thanks for this.

    1. Improve Your Brain Power Team says:

      You are welcome, Sugiya.

      We are glad we helped you get a good way to solve your concentration and focus problems.

      We encourage you to build the habit of meditation and you are going to see it work wonders in your life.

      Please let us know how it works for you after some time.

      All the best.

      Cheers, 

      The IYBP Team

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