放鬆的心靈音樂｜Relaxing Music • Sleep Music,Relaxing Music, Meditation Music★11

放鬆的心靈音樂｜Relaxing Music • Sleep Music,Relaxing Music, Meditation Music★11

冥想常用的姿勢有：
1、雙腳平放地面，雙手放在大腿上，直立上身坐在椅子上，最好不要倚靠；
2、盤腿坐，挺直上身，雙手放在大腿內側；
3、平躺。選擇一種姿勢，閉上眼睛感受身體各個部位，如手部、腳部和腹部等，同時有意識地放鬆這些部位。
冥想的注意事項：
1、呼吸。冥想時盡量採用腹式呼吸，可分為順呼吸和逆呼吸兩種：順呼吸即吸氣時輕輕擴張腹肌，盡量吸得越深越好，呼氣時再將肌肉收縮;逆呼吸與順呼吸順序相反。冥想時，吸氣時用鼻子，呼氣時用嘴巴，動作要慢且深長。
2、時長。最佳時長為10~20分鐘，大腦能得到很好休息。若在睡前冥想，則不必拘泥於時長，可自然入睡。
以上內容參考：人民網-常練冥想，大腦老得慢
如何冥想
冥想方式：
1、呼吸冥想：你可以單獨使用此技術作為冥想，以使你的思想平靜並減少干擾。只需將注意力集中在呼吸，吸氣和呼氣上即可。
2、燭光凝視：如果你難以集中精力，只需點燃蠟燭並凝視它。你的注意力將得到保持。
3、梵語冥想：一些梵語唱誦可以幫助你找到鎮定和專注的地方。這是實現內心深處和平的梵語。
4、冥想引導：在網上有很多資源可以指導冥想和音樂，幫助你放鬆身心。
5、步行冥想：注意步行時身體的各種感覺，呼吸的感覺、皮膚上的空氣或風的感覺。可以聽到的，以及你所看到的。
6、正念冥想：正念是關於識別當下正在發生的事情，包括正在發生和過去的事情。這包括思想、聲音、體內的感覺以及其他任何存在的東西。這個想法就是不加判斷就觀察，並保持開放和意識。這是在你的日常生活中練習正念的分步指南。

Commonly used postures for meditation are:
1. Put your feet flat on the ground, put your hands on your thighs, and sit upright on a chair. It is best not to lean on it;
2. Sit cross-legged, straighten your upper body, and place your hands on the inner thighs;
3. Lie down. Choose a pose and close your eyes and feel various parts of your body, such as your hands, feet, and abdomen, while consciously relaxing those areas.
Notes on meditation:
1. Breathe. Use abdominal breathing as much as possible during meditation, which can be divided into two types: forward breathing and reverse breathing: forward breathing is to gently expand the abdominal muscles when inhaling, try to inhale as deeply as possible, and then contract the muscles when exhaling; Reverse the order of breathing. When meditating, use your nose to breathe in and your mouth to breathe out slowly and deeply.
2. Duration. The best time is 10~20 minutes, the brain can get a good rest. If you meditate before going to bed, you don’t need to be bound by the length of time, you can fall asleep naturally.
Reference for the above content: People's Daily Online - Practicing meditation often makes the brain age slowly
How to meditate
Meditation method:
1. Breathing Meditation: You can use this technique alone as a meditation to calm your mind and reduce distractions. Just focus on breathing, inhaling, and exhaling.
2. Candlelight Gaze: If you have trouble concentrating, just light a candle and gaze at it. Your attention will be maintained.
3. Sanskrit meditation: Some Sanskrit chanting can help you find calm and focus. This is Sanskrit for achieving inner peace.
4. Meditation Guided: There are many resources online to guide meditation and music to help you relax.
5. Walking meditation: Pay attention to the various sensations of the body while walking, the sensation of breathing, the sensation of air or wind on the skin. What you can hear, and what you see.
6. Mindfulness Meditation: Mindfulness is about recognizing what is happening in the present moment, both present and past. This includes thoughts, sounds, sensations in the body, and anything else that exists. The idea is to observe without judgment, and to remain open and aware. Here's a step-by-step guide to practicing mindfulness in your daily life.