放鬆的心靈音樂｜Relaxing Music • Sleep Music,Relaxing Music, Meditation Music★32

冥想是什麼意思？
冥想釋義：（動）深沉的思索和想像。
冥想的正確方法是什麼？
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
冥想有什麼好處與危害
危害：不要讓自己變得神神叨叨的。
怎麼樣通過冥想訓練注意力？
通過專業的方法進行練習。
冥想時，人們靜靜地坐著，將注意力集中於自己的呼吸。隨著空氣從鼻孔中出入，人們沉浸在自我感覺中。任憑思緒湧入腦海，又輕輕將其拂去，呼吸，拂去。研究發現，這樣訓練冥想三個月，大腦分配注意的能力將得到大大提高。
此研究的首席研究者理察德·戴維森。戴威森是美國威斯康星大學心理和精神病學教授，他說，釋放思緒的能力使得大腦獲得了快速更換所注意的事物的能力，專業的冥想人員比一般人能夠更好的把握快速改變的刺激，例如面部表情的變化。
幾個冥想訓練的方法：
1、隨息法：意念呼吸自然出入，心息相依，意氣相隨，不加干涉，叫隨息。
2、數息法：默念呼吸次數，從一到十到百，實者數“呼”，虛者數“吸”。
3、聽息法：兩耳靜聽自己的呼吸聲，排除雜念。
4、觀息法：如觀者一樣，去觀察，體會自己的呼吸。
5、止息法：通過以上任何一種方法的習練，久煉純熟，形成一種柔、緩、細、長的呼吸。呼吸細若游絲，若有若無。稱止息。也叫胎息。

What does meditation mean?
Meditation Definition: (moving) deep thinking and imagination.
What is the correct way to meditate?
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
What are the benefits and harms of meditation
Hazards: Don't allow yourself to become gossipy.
How to train concentration through meditation?
Practice in a professional way.
When meditating, people sit quietly and focus on their breathing. As air moves in and out of the nostrils, people are immersed in a sense of self. Let the thoughts flood into my mind, and gently brush them away, breathe, brush away. The study found that after three months of meditating in this way, the brain's ability to allocate attention was greatly improved.
Richard Davidson, lead researcher on the study. Davidson, a professor of psychology and psychiatry at the University of Wisconsin, said the ability to unleash the mind gives the brain the ability to quickly change what it is paying attention to, and professional meditators are better able to grasp rapidly changing stimuli, such as facial expressions, than the average person. The change.
Several methods of meditation training:
1. Follow the breath method: The mind breathes in and out naturally, the heart and the breath depend on each other, the heart and the breath follow each other, and there is no interference. It is called the breath.
2. Counting breath method: silently recite the number of breaths, from 1 to 10 to 100. The real ones are counted as "breathing", and the imaginary ones are counted as "breathing".
3. Listening to Breathing Method: Listen to your own breathing with both ears and eliminate distracting thoughts.
4. Observation of breath: Just like the observer, observe and experience one's own breath.
5. The method of resting: through the practice of any of the above methods, you will become proficient for a long time and form a soft, slow, thin and long breathing. Breathing is as thin as a hairspring, if there is or not. called cessation. Also called fetal breath.