With the hustle and bustle of modern life, does it often make you feel overwhelmed? Beware that stress can not only make you feel down, but can even cause many illnesses! Therefore, how to deal with stress has become the focus of everyone's attention. According to research, meditation can effectively help relieve chronic diseases such as anxiety, depression, insomnia, and even high blood pressure, and promote cognitive performance by building new neural circuits, so meditation has also become a mind-body training method used by major companies such as Google and Apple. Jon Kabat-Zinn, founder of Mindfulness Meditation, combined traditional meditation retreats with contemporary scientific evidence to create the Mindfulness-Based Stress Reduction (MBSR) method to help you become aware of your physical and mental state, reduce anxiety and stress, and achieve a state of balance to improve your sense of well-being.
Meditation can regulate the autonomic nervous system and relieve anxiety
Meditation is a type of mental training that aims to increase our self-awareness and allow the brain to reach a state of relaxation. This practice helps us to move into a state of deep concentration and inner peace. Meditation not only regulates the sympathetic and parasympathetic nervous systems in the brain, thereby maintaining mental peace and relieving anxiety, but also provides us with a precious opportunity to listen to our inner voice.
The popular introductory meditation method "Mindfulness Meditation"
There are many types of meditation, among which mindfulness meditation is one of the most popular meditation methods in recent years.
Mindfulness Meditation 3 Steps:
1. Tranquility
Adopt a comfortable and upright posture and allow your body to relax naturally. Keep your back straight, but don't be overly stiff or nervous, and take your time to calm your mind.
2. Focus on your breathing
Focus your attention on your breathing. You don't need to deliberately change your breathing rate, just observe the rhythm and feeling of each inhale and exhale. When your thoughts drift away, gently bring your attention back to your breath.
3. Be aware of the signals
Open your senses to be aware of changes in your thoughts or emotions, or the feelings of your surroundings, but you don't need to evaluate or deliberately react, just be aware and accept, and finally let your concentration return to breathing.
Is mindfulness meditation time-consuming?
A: Results can be seen in 15 minutes per day
Studies have shown that more than 20 minutes of meditation practice can be difficult for beginners to complete, reducing motivation to stick to tasks, and 15 minutes is the best time to practice. As little as 15 minutes a day can be set aside for a short mindfulness practice that continues to have positive benefits.
Q: What kind of music is suitable for meditation?
A: When meditating, it is recommended to use no vocal music to help you quickly relax and enter a meditative state
1. Singing bowl music: Through the long and stable sound waves, to achieve the effect of relaxing brain waves, often used in conjunction with yoga.
2. White noise: Background sounds of nature, such as rain or insects and birds, especially suitable for those who have difficulty concentrating.
3. 432 Hz audio music: This audio lowers blood pressure and heart rate to help you get into a stable state.