This state can be achieved in many ways. Almost every religion has integrated meditation into their outlook on life, such as meditation, repeated prayer or singing hymns. Other non-religious, purely physical skills, including sitting still and focusing on something, can attract your attention for 5 to 30 minutes, or longer. This will gradually relax all your muscles. In short, this thing can be soothing music or an image. Pay attention to your breathing as an important part of many methods. When you relax, your breathing will naturally slow down and deepen.
Meditation is a state of combining physical relaxation with acute alertness.
The benefits of practicing every day go far beyond a few minutes of concentration. "Meditation is a tool," said Santorelli, director of the decompression clinic at the University of Massachusetts School of Medicine in Hurst and author of Self-Healing. Through practice, you will realize the possibility of connecting with others in new ways. "
In meditation, you can also cultivate the art of mindfulness or concentration, which can improve the quality of almost everything you do. Sang Thorelli said: "Most of the time we are in the present or the future, but happiness and closeness happen in the present."
In this chapter, we didn't talk about many other things; Meditation can not only bring us health, but also bring us spiritual rewards. As a spiritual practice, it has existed for thousands of years, but in the 20th century, western doctors discovered many physiological benefits. In 1960s, Indian spiritual leader Yoga, which popularized transcendental meditation, invited Herbert of Harvard Medical School. Peng Sheng came to test his followers. Peng Sheng found, and an ongoing study has confirmed, that meditation and deep breathing can significantly improve people's health and offset the adverse effects of stress in the following aspects:
Reduce the respiratory rate, heart rate and blood pressure, and achieve the "relaxation response" defined by Peng Sheng. Physiological function can resist physical stress response (also called struggle or struggle response).
With continuous relaxation, relieve muscle tension.
Resulting in a decrease in stress hormones in the blood.
improve immunity
This is more important than taking a nap: meditation leads to less oxygen consumption than during sleep (oxygen consumption is an indicator of your physical workload)
There are many reasons why you can't meditate-for example, you are too busy, too immature or too distracted-but there are so many kinds of meditation that there is always a form for you. In fact, the way of meditation is correct. You can try different methods until you find one you like, and then make it suit your personality-because it will encourage you to keep practicing.
Like anything really worth doing, you need motivation, you can't find time to meditate-you must find a way. Try going to bed half an hour earlier, so that you can get up half an hour earlier to meditate, or close the office door and refuse all calls 15 minutes. In addition to formal meditation, when you run, take a shower, or go to bed between appointments, take a few conscious breaths and savor the sensory pleasure of this moment. In many forms of concentration, meditation is just to experience yourself. In order to get the benefits of meditation, you must practice regularly. The following training courses can help you form this habit.
Page 152: Listening to some recorded sounds of nature, hymns or hymns can improve your meditation level.
The first week.
To make yourself love the feeling of meditation, you can try to do the following exercises every day this week:
1. Sit quietly in a comfortable posture, close your eyes, completely relax your muscles and gradually move from your feet to your face. Let them relax.
2. Breathe through your nose and pay attention to every inhalation and exhalation, but don't take a deep breath deliberately. When you exhale, say "one" silently. Breathe easily and naturally 10 to 20 minutes.
3. When your thoughts are inevitably erratic, slowly draw your attention back to your breath and repeat "one".
Second week
Experiencing different forms, meditation is traditionally accompanied by sitting posture, but if you can't stand still. You can walk through Buddhism or meditate. Walk slowly. Focus on the feeling of feet touching the ground and stare at the footprints scattered in front of your eyes.
If you prefer noisy to quiet, playing a music that records the sound of the natural environment will help you concentrate. Or sing hymns. You can sing a hymn by repeating a simple hymn during meditation, such as "Oh", "Ah" or "Peace". You can also play some hymn CDs and sing along. In the complete catalogue of religious music, the best example is hymns, the soul in sound, which contains hymns from many cultures, including Apache and Sufi hymns.
You can even meditate at work. When you are tired and monotonous, take off your headphones and read those books later. Instead of trying to avoid boredom or focusing on results, learn what is happening inside you: your breathing, your relaxed muscles and the tension of a stretching action.
Third week
Rent or buy some teaching audio-visual products about meditation. Many excellent scholars and teachers who have been trained in this field have recorded some things that help you concentrate. Some of them are basic instructions on how to do it, while others are pure physical exercises, such as breathing or body relaxation. We recommend Dr. Joan's Meditation on Relaxation and Decompression. Many things recorded by those people are related to ancient religious or spiritual traditions. Many tapes introduce three or four different methods for you to try. According to the art of meditation, Dr. Gorman sorted out four methods-breathing, physical examination, walking and meditation. This is a good way to help you find the best way for you and let you know yourself and your world more deeply. Going to a bookstore or browsing Amazon.com's website will give you many new ideas.
Fourth week
It is a very touching experience to try to join a group or class and meditate in the company of others. It is not difficult to find a group now. For example, in San Francisco, Shaping magazine is located there, and the yellow pages have actually listed "meditation instructions". Find a Buddhist temple. They often gather and have meetings with the public. Some even provide training, and your doctor or local hospital may guide you to join a group, because many medical institutions now use meditation as a way to relieve stress.
Even if you think you'd rather meditate through personal efforts, it's worth trying a collective experience.
Quick tip: If you are uncomfortable with the traditional diary style, you can be an imaginary pen pal and write an email to her every day to share your feelings with her. You will find that using email as an informal style will make you feel more relaxed and your thoughts will be more natural than when you write with paper and pen. Then, you can send the mail to yourself or store it directly in your personal mail folder.