1 year ago

104

放鬆的心靈音樂｜Relaxing Music • Sleep Music,Relaxing Music, Meditation Music★1

冥想可改變我們一貫的理性意識，進入另一層的意識形態中。
我們每個人的思想、行為及對事物的觀點和反應，大部分是潛意識作祟：家庭、學校教育、父母、社會、兒時經驗甚至是傳媒等蘊藏在深層記憶體的組合物。不幸地，裡面包括了很多負面的資訊。若我們要認識自我、活出真我，保持身心健康平衡，便要拔開雲霧，進入自己的內心世界。

最好是剛睡醒或黃昏時分，騰出約20分鐘，並要使之成為一種習慣才有效。
找一個清靜而溫度適中的位置，可選取擇坐著或躺著，坐著時雙手放在大腿、膝蓋上，手掌向下，或雙掌朝天，食指和拇指接觸（像做OK手勢）。有些人喜歡以音樂、水晶、燃眉之急點精華油或夢香作為輔助，但我認為這些都不是必需的。另外，太累或太飽時靜坐容易中途入睡，不過這不是問題，只是失卻靜坐的意義罷了。

1、漸進式肌肉鬆馳法：閉上眼睛、先收緊、後放鬆，由頭頂至腳的第一組肌肉，如頭皮、臉夾、下巴、頸、肩、腳等，這個程式的目的是令我們重新對不自覺長期處於緊張狀態的肌肉獲得知覺。

2、專注地呼吸，或將意念集中於兩眉之間，或丹田（上腹）的位置，此時腦中若有出現雜念，不必刻意不去想，只要專心致志，雜念便會自然溜走，或者可嘗試想像雜念是一團雲，然後漸漸散去……

3、就在這潛意識開放地間刻，想像在面前的是一個健康，充滿自信和愉快的你。更可預先為構思一些具激勵性名句子，然後將資訊輸入自己腦海，秘訣是這些資訊必須簡單、正面及用現在式的句，例如不說“我將會很自信”這種願望式的，而說“我是一個自信的人”讓潛意識接收這個積極的資訊。

有助提升自信的信息
我愈輕鬆便愈瞭解自己的優點。
每天我都可以控制自己的生命。
我的自信是源自我的天才、幹勁和自信。

有助安眠的信息
當要睡眠的時候，我的身體和思想都完全放鬆，昨天及明天的事已不重要，我感到昏昏欲睡。
經過一夜安眠，我早上醒來覺舒暢無比，充滿活力的迎接新一天。
我看到熟睡中的我，像嬰孩一樣，甜蜜而安祥。

有助健康的資訊
思想和身體是一致的，我的肌肉得到鬆弛後，我的免疫力增強，神經放鬆，每一個細胞都活躍起來。
我對自己有很高的評價，積極的態度帶來健康。
在冥想過程中，意識是清醒的，但由於意念高度集中於一點，故此完成整個過程後，應在心理從10倒數至1，告訴自己到達1的時候便會酣醒，精神暢快及充滿活力——這過程可讓自己慢慢適應，然後再次投入平日生活狀態。

Meditation can change our usual rational consciousness into another layer of ideology.
Each of us thinks, acts, views and reacts to things, mostly subconsciously: the composition of family, school education, parents, society, childhood experiences and even the media hidden in deep memory. Unfortunately, it contains a lot of negative information. If we want to know ourselves, live out our true self, and maintain a healthy balance of mind and body, we must pull out the clouds and enter our inner world.

It is best to set aside about 20 minutes just after waking up or at dusk and make it a habit to be effective.
Find a quiet and moderately warm position, choose to sit or lie down, with your hands on your thighs, knees, palms down, or palms up, with your index finger and thumb touching (like an OK gesture). Some people like to use music, crystals, rush essential oils or dream scents as an aid, but I don't think any of these are necessary. In addition, it is easy to fall asleep during meditation when you are too tired or too full, but this is not a problem, it just loses the meaning of meditation.

1. Progressive muscle relaxation method: close your eyes, tighten first, then relax, the first group of muscles from the top of the head to the feet, such as scalp, face clip, chin, neck, shoulders, feet, etc. The purpose of this program is to It allows us to regain awareness of the muscles that have been under tension for a long time involuntarily.

2. Concentrate on breathing, or focus your thoughts on between your eyebrows, or on the dantian (upper abdomen) position. If there are distractions in your mind at this time, you don't have to deliberately ignore them. As long as you focus on your concentration, distractions will naturally slip away. Or try to imagine distractions as a cloud, and then gradually dissipate...

3. Just at this moment when the subconscious is open, imagine that in front of you is a healthy, confident and happy you. You can even come up with some motivational sentences in advance, and then enter the information into your mind. The secret is that the information must be simple, positive and in the present tense. And saying "I'm a confident person" allows the subconscious to receive this positive message.

Information to help boost self-confidence
The more relaxed I became, the better I understood my strengths.
Every day I can take control of my life.
My confidence comes from my genius, drive and confidence.

Information to help you sleep well
When it comes time to sleep, my body and mind are completely relaxed, yesterday and tomorrow are no longer important and I feel lethargic.
After a restful night's sleep, I woke up in the morning feeling refreshed and energized for the new day.
I saw me in my sleep, sweet and peaceful like a baby.

information for health
Mind and body are aligned, my muscles are relaxed, my immunity is strengthened, my nerves are relaxed, and every cell is activated.
I have a high opinion of myself and a positive attitude brings health.
During the meditation process, the consciousness is awake, but since the mind is highly concentrated on one point, after completing the whole process, you should count down from 10 to 1, and tell yourself that when you reach 1, you will be awake, refreshed and full of energy— - This process allows you to adapt slowly, and then re-enter your normal life.

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