The magical effect of meditation, there are many ways to relax at ordinary times, many friends rely on exercise to relax to achieve what they want, so now a very popular static relaxation method is meditation, here is the magical effect of meditation, let's relax together.
The magical effect of meditation 1 meditation can be practiced anytime and anywhere.
Meditation is not difficult to learn. You don't need to read aloud or stick to your stomach. In fact, if you stare at something for a long time, you probably know the secret of meditation.
1. Sit in a comfortable position? The traditional posture is to sit cross-legged, or you can lie on your back and sit in a chair with a straight back.
2. stand up straight? It's like hanging your hair from the ceiling with a rope.
Take a deep breath through your nose and fill your lungs with air, and your abdomen and whole chest will expand? Then exhale slowly through your nose or mouth.
4. Look at something, such as a flower or a painting? Or count in your mind every time you exhale and inhale, and focus on your breathing in this way. For example, count 5 times when inhaling slowly and 5 times when exhaling slowly. If you find distractions in your heart, you should slowly pull your mind back and refocus on the object you are breathing and watching.
If you like, you can focus on meaningful words? For example, say "quiet" when inhaling and "smile" when exhaling. Experts say that it is best to practice for ten minutes to an hour every day at first, but even a few minutes is good.
Why is meditation so powerful?
In recent years, meditation has become more and more popular in the United States and other western countries. Because it helps to relieve mental stress, lower blood pressure, relieve migraine and chronic pain, and is also conducive to the treatment of chronic diseases such as cancer. Herbert Benson, a cardiologist at Harvard Medical School, pointed out that meditation can relax muscles, reduce anxiety and reduce the activity of stress hormones. Studies also show that meditation can affect the activities of the brain, especially the activities of the peripheral nervous system, which can control metabolism and balance blood pressure, breathing and heart rate.
A survey shows that the incidence and pain of migraine can be reduced by 32% through meditation. Two groups of patients with psoriasis were treated, one of which had been listening to the special tapes for meditation, and the recovery speed was four times faster than that of those who did not listen.
Practicing meditation is also very effective in relieving chronic pain, so it is also helpful for cancer patients to relieve pain when they receive chemotherapy. Practice also shows that meditation can help people improve work efficiency and eliminate anxiety.
The magical effect of meditation 2. Why can he do this? Because he often practices meditation.
Leonard used to be calm. His wife, Virginia, said, "By the time my husband was 40, he had become a man who could have a stroke at any time." Leonard knows that many people in his family suffer from heart disease (a cousin died of heart disease at the age of 40), high blood pressure and high cholesterol, and his own health is obviously getting worse and worse, which is very worrying. He felt that something must be done to remedy it. Later, Leonard learned that the insurance company he visited was willing to pay for him to participate in a very special heart treatment program, including practicing meditation.
"At first, I doubted whether meditation could strengthen the heart, and I guessed that I might fall asleep," Leonard said. "But I soon realized that meditation is actually very easy. Now, once I find that I may be upset and impatient, I will immediately tell myself that there is no need to be so nervous, and then take a deep breath to calm myself down and refocus my mind on the work at hand. "
Leonard's heart treatment plan includes not only meditation, but also regular exercise and yoga. His diet is mainly fruits and vegetables. He said: "My lifestyle has changed a lot, among which meditation has benefited me the most, making me far calmer and more confident than before."
Meditation is becoming more and more popular.
It's not just plumbers sitting cross-legged, mumbling, just asking around, and you will find that many firefighters, auto workers, nurses and mothers use this ancient method to relieve fatigue and mental stress. Take the United States as an example. Today, at least 654.38+50 million people are practicing the "transcendental meditation" of Hinduism, including 6,000 doctors. The National Institutes of Health has allocated $8 million to the Great St. Vader Medical College in fairfield, Iowa, to support the research on various natural rehabilitation therapies such as transcendental meditation.
There are other more important reasons why meditation is becoming more and more popular, except that it helps to relieve mental stress. Many people, like Leonard, have found some ways to treat heart disease and inadvertently found that meditation has a miraculous effect in this respect. Many people also find that meditation can help lower blood pressure, relieve migraine and chronic pain, and even conquer cancer. And like Leonard, they all continue to practice after solving their original problems through meditation, because they find that meditation is of great benefit to many aspects of life.
Meditation has existed since ancient times, but it was not until the late 1960s and early 1970s that the American scientific community began to pay attention to it. At that time, Herbert Benson, a cardiologist at Harvard Medical School, taught heart patients to practice meditation and found that their blood pressure and mental stress dropped significantly.
Benson was very excited and wrote these phenomena into the book Relaxation Reaction, which became a best seller. He also established the Institute of Physical and Mental Health Care in Boston. "Most people who seek help from professional medical staff suffer from mental stress, with a rate as high as 60% to 80%," Benson said. "If these diseases are treated with drugs or surgery, the effect is generally poor, while psychosomatic therapies such as meditation are often excellent." He pointed out that meditation can play a relaxing role, which is manifested in muscle relaxation, reduced anxiety and reduced activity of stress hormones. He and other researchers have tested the efficacy of meditation on various diseases. After years of hard work, they have found many scientific evidences to prove that meditation is of great benefit to the body, such as:
Relieve migraine: The American Headache Association has analyzed ten research reports and found that after meditation treatment, the attack frequency and pain degree of migraine patients are reduced by 32%.
Treatment of psoriasis: According to the research report published in the Journal of Psychosomatic Medicine, two groups of patients with psoriasis were treated with ultraviolet rays, and one of them had been listening to tapes specially used for meditation, and the recovery speed was four times faster than that without listening.
Relieve chronic pain: 1995, the National Institutes of Health announced that relaxation techniques such as meditation are very effective in relieving chronic pain.
Treatment of cancer: Although meditation can't cure cancer, it can relieve chronic pain, so it can help cancer patients who are undergoing chemotherapy to relieve pain and other uncomfortable side effects.
Where does the power come from?
Why is meditation so powerful? Benson said that meditation can affect the activities of the brain, especially the activities of the peripheral nervous system. The peripheral nervous system controls metabolism, blood pressure, respiration and heart rate.
Alice Domar, a psychologist at Harvard Medical School, worked in the operating room for a year to collect information for writing doctoral thesis, teaching patients who are about to undergo surgery to take only two minutes of simple deep breathing and meditation every day. Domar said that patients reported that "their anxiety and fear of surgery have decreased". "The doctors are also very happy, because the patient's blood pressure has decreased, the amount of bleeding has decreased, and the time required for surgery has also been shortened. "
Many large companies began to use meditation to help employees improve their work efficiency. Martha Manning, 42, works in the headquarters of General Motors in Detroit. She is very busy and complicated, and her mind is often in a state of tension, so that her thinking is sometimes not agile enough. Later, I attended a six-week free training course for employees and practiced meditation. Now Martha stops to meditate as soon as she finds herself nervous. After a while, she found that she could concentrate again. No matter what she did, she would get better without many troubles. Therefore, her work has been greatly improved in quantity and quality. "After learning to meditate, my work efficiency has improved."
Sack Santorelli, director of the decompression and relaxation research program at the University of Massachusetts Medical Center, is not surprised by this phenomenon. He pointed out: "We usually spend too much time looking forward and backward involuntarily, but when we meditate, our thoughts are completely focused on what is happening in front of us."
Practicing meditation in a group for a while also seems to help promote interpersonal relationships. Bob Hager of the fire department in Rosemount, California, agrees. The 46-year-old captain said: "We are more calm and cooperative than before." In order to improve their adaptability, his firemen recently began to practice yoga and meditation. Hager said: "We find meditation very peaceful. Nowadays, even in the face of a major fire, we can treat it calmly. We are United and never panic. "
Whether it is physical discomfort or mental stress, it is helpful to meditate for two to twenty minutes.