放鬆的心靈音樂｜Relaxing Music • Sleep Music,Relaxing Music, Meditation Music★23

放鬆的心靈音樂｜Relaxing Music • Sleep Music,Relaxing Music, Meditation Music★23

冥想有用嗎?
1、簡單常用的冥想方法是“呼吸冥想”，也叫調息。
因為冥想的目的是求心境平穩，而心境與呼吸有著密切的關係。每天花5-10分鐘，坐在椅子上，將背打直、肚子放鬆，無意識的呼吸。剛開始操作時，受自己思緒干擾、產生雜念是正常的。試著將注意力拉回當下的呼吸，仔細感受空氣通過鼻腔、進入身體而使腹部膨脹起來的感覺，就能排除雜念。注意呼吸時間久了，可能會覺得很無趣，這時可以用“數呼吸”的方法來調節。
一般人呼吸，出息時間較長，入息時間較短，所以我們數呼吸時，隻數出息，不管入息，每一次呼出的時候數一個數，吸入的時候不用理會，到下一口氣呼出的時候，換下一個數。平常人每分鐘呼吸大約14至16次。當冥想的經驗豐富之後，呼吸會自然的逐漸慢下來，一般呼吸到了每分鐘10次，心已經相當平穩，到每分鐘四五次，那已經是要入定的程度了。
需要注意的是：不要故意控制呼吸，故意控制呼吸會讓自己不舒服，出現煩悶、急躁等現象。因為呼吸和脈搏是息息相關的，呼吸有問題，脈搏必然也會有問題；脈搏快，呼吸也一定有問題，所以要用平常的呼吸方式呼吸。

2、除了呼吸冥想，引導式冥想也是比較常見、入門的冥想方法。
所謂引導式冥想就是通過一些媒介（比如聲音、音樂、線路等）引導著你進行想像、觀察和放鬆。
比如想像冥想。就是在腦海中模擬出一個平和的場景，逐步探索它，直到你獲得寧靜。你可以根據自己的喜好來模擬這個場景，不必想像得多麼逼真，應該根據你自己的情況作出調整。你可以想像一片溫暖的沙灘，一片繁花似錦的草地，一片靜謐的森林或一間生著爐火的溫暖客廳。
不管你想像出的是什麼場景，將它變成你心靈的聖殿。如果你不知道怎麼想像，也可以參考“精英特速讀記憶訓練軟件”中的“靜心調息”，這就是一個“想像冥想+呼吸冥想”的練習，裡面會有聲音引導著你放鬆，調節狀態。

Does meditation work?
1. A simple and commonly used meditation method is "breathing meditation", also known as pranayama.
Because the purpose of meditation is to seek peace of mind, and the state of mind is closely related to breathing. Spend 5-10 minutes a day sitting in a chair, straightening your back, relaxing your stomach, and breathing unconsciously. At the beginning of the operation, it is normal to be disturbed by your own thoughts and have distracting thoughts. Try to bring your attention back to the breath in the present moment, and carefully feel the feeling of the air passing through the nose and into the body, causing the abdomen to expand, and you can eliminate distracting thoughts. Pay attention to breathing for a long time, you may feel very boring, then you can use the method of "counting breaths" to adjust.
Generally speaking, the exhalation time is longer, and the inhalation time is short, so when we count the breath, we only count the out breath, regardless of the inhalation, we count a number each time we exhale, and ignore it when we inhale, until the next breath we exhale. time, change to the next number. The average person breathes about 14 to 16 times per minute. When the experience of meditation is rich, the breathing will gradually slow down naturally. Generally, the breathing reaches 10 times per minute, and the heart is quite stable. When it reaches four or five times per minute, it is already the level of meditation.
It should be noted that: do not deliberately control your breathing, deliberately controlling your breathing will make you uncomfortable, and you will be bored and irritable. Because breathing and pulse are closely related, if there is a problem with breathing, there must be a problem with the pulse; if the pulse is fast, there must be a problem with breathing, so use the normal breathing method to breathe.

2. In addition to breathing meditation, guided meditation is also a relatively common and introductory meditation method.
The so-called guided meditation is to guide you to imagine, observe and relax through some media (such as sound, music, lines, etc.).
For example, imagine meditation. Just simulate a peaceful scene in your mind and explore it step by step until you get peace. You can simulate this scene according to your own preferences, you don't have to imagine how realistic it is, you should adjust it according to your own situation. You can imagine a warm sandy beach, a flowery meadow, a peaceful forest or a warm living room with a fire.
Whatever scenario you imagine, make it your sanctuary. If you don't know how to imagine, you can also refer to "Meditation and Breathing" in "Elite Speed ​​Reading Memory Training Software", which is an exercise of "Imagination Meditation + Breathing Meditation". There will be voices to guide you to relax and adjust state.