放鬆的心靈音樂｜Relaxing Music • Sleep Music,Relaxing Music, Meditation Music★24

放鬆的心靈音樂｜Relaxing Music • Sleep Music,Relaxing Music, Meditation Music★24

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。

冥想是做什麼，冥想的好處和方法有哪些？
冥想高深一些的說法叫打坐、禪修等，基本的冥想，其實就是保持平靜，注意自己在想什麼，使自己的思想慢下來，給腦袋喘息的機會。
冥想可以讓我們內心平靜，注意自己在想什麼，使自己的思想慢下來，給腦袋喘息的機會。冥想可以提高我們的專注力，甚至記憶力也會變得更好。冥想可以幫助我們將注意力從內在世界轉移到當下的外在世界，減少壓力和焦慮。冥想還可以讓我們的大腦更強壯，就像運動鍛煉身體一樣。

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。呼吸的時候不要故意控制呼吸，故意控制呼吸（比如憋氣）會讓自己不舒服，出現煩悶、急躁等現象。

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“引導式冥想+呼吸冥想”的練習，裡面會有聲音引導著你放鬆，調節狀態。

冥想不必非盤腿打坐不可，坐著、站著、躺著都可以進行冥想，甚至在搭公交車、散步、慢跑的時候，都可以試著做引導式冥想。任何地方、任何時間我們都可以進行冥想，只要你想、你嘗試，無論周圍多麼喧嘩吵鬧，你都可以獲得自我的平和與寧靜。

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.

What is meditation and what are the benefits and methods of meditation?
Some more advanced versions of meditation are called meditation, meditation, etc. The basic meditation is actually to keep calm, pay attention to what you are thinking, slow down your thoughts, and give your brain a chance to breathe.
Meditation allows us to calm our minds, pay attention to what we are thinking, slow down our thoughts and give our minds a chance to breathe. Meditation can improve our concentration and even memory can get better. Meditation can help us shift our attention from the inner world to the outer world in the present moment, reducing stress and anxiety. Meditation also makes our brains stronger, just like exercise builds our bodies.

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. When breathing, do not deliberately control your breathing. Deliberately controlling your breathing (such as holding your breath) will make you feel uncomfortable and cause symptoms such as irritability and irritability.

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, 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", this is a "Guided Meditation + Breathing Meditation" exercise, there will be voices to guide you to relax, Adjustment status.