Problem description:
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Analysis:
There are many forms of meditation, including traditional religious ways, modern non-religious spirit or psychological practice. The central feature of all forms of meditation is concentration-"relaxing and focusing on a single point … leading the mind to a certain project or thinking field" (Timas Titmuss, 1999, Cooper, 1999). When the focus object is divine power, it is called "prayer"; If it is an idea, theme or thing, it is called "meditation"; Repeating a sentence over and over again is called "truth meditation". Of course, meditation often takes the form of developing awareness of some phenomena, such as breathing, running water or flute. Because the effect of meditation on "relaxation response" has been widely known, this method is often recommended by psychologists. The development and creation of standard clinical meditation (SCM) is a therapeutic tool without any mystery. In short, all forms of meditation are ways to calm the anxious mind, relieve anxiety and stress, and calm the mind like a little monkey.
The benefits of meditation
Although the highest goal of traditional meditation practice is to develop and cultivate insight, wisdom, consciousness and inner joy, the direct and main effect of meditation is accompanied by the relaxation benefits of calmness, slow metabolism, peace and health (Gunaratana, Canarotana, 1992). Simonton (1978) found that meditation applied to cancer patients can effectively change their psychological state and affect their response or effect to radiotherapy. Simon Tower's conclusion is that psychological state does affect people's immune system response. This shows once again that relieving stress, a calm mind and a relaxed body are the most powerful essential elements of health.
How to start and meditate
When you start meditation, you must first find a way to isolate yourself from the busyness and demands of daily life. If you wait for the noise to stop you, you may never start. You can start by creating your own space or place, which can be a quiet place or a situational space created through headphones and sound. Next, choose a posture-sitting, standing, walking or lying down. It is very important to use these four postures to cultivate your concentration (Rosenberg, 1998). First, decide how long you want to meditate. Using a specific piece of music is an ideal way, because it can help you decide the length of meditation. In order to guide meditation, please focus on something, such as your own breathing. You just need to pay attention to the natural rhythm of your breathing, or if you want to master your breathing more carefully, you can count it as you inhale and exhale.
Use music and sound in meditation.
Many teachers who teach meditation will recommend using music in meditation. Facts show that music can help to achieve regular fluctuations and progress over time, making it the best medium for meditation. Hann (Hanh, 1993) said: "... it is very beneficial to sit down and let the music breathe." Of course, it is best to avoid lyrics in music. Although focusing on breathing is a typical meditation method, you can still focus on many other things. Saint Ruth (1998) said: "Sound is a good choice. Even in a very quiet place, birds, wind, running water, etc. Audible. " Therefore, using music and natural sounds has become another meditation option besides breathing.
The reaction of the brain and body during meditation.
When you meditate for the first time, you will feel more confused-your heart will constantly discuss desires and disgust, fantasy and reality, criticism and congratulations, doubts and beliefs. The concentration of meditation will soothe your troubled mind, and a calm mind is the cause and effect of the brain wave state changing into alpha wave-theta wave. Regular breathing and supervised breathing can also make the sympathetic nervous system combine with the brain and heart system to calm down. Therefore, when the heartbeat slows down, the diastolic pressure will be reduced and the tight muscles will be relieved.
Musical strategies to help meditation
Meditation has a calming effect on body and mind, and music and sound also have the same effect on body and mind; The combination of these two methods will be particularly effective.
The unique power of music and natural sound.
Here refers to the special influence of sound on the listener through memory and association (a vivid scene will bring the listener's heart). Both music and natural sounds can effectively evoke a scene at a certain time and place. Although you can use this sound to help you build memories and associations, a more appropriate meditation method is to focus on the sound itself-such as its form, feeling, characteristics, length, change and consistency. This meditation album chooses quiet music and carefully selected sounds, especially to provide the best meditation focus for the audience.
ponder
Breathing meditation: Choose a comfortable posture-sitting, standing or lying down. Focus on your breathing and control your breathing frequency. Listen to the fluctuations in the music and breathe with it. First, please try to inhale and exhale three times. If you feel comfortable, slowly stretch it to four or five times. Please focus on breathing, such as paying close attention to how the abdomen moves when breathing, how the nose feels, and so on. Try to count your exhalation with continuous numbers, such as (inspiratory number) 1, 1, (expiratory number) 1, 1, (inspiratory number) 2, 2, 2. After doing this a few times, you will find that "breathing plays a bridge between body and mind". If you want to meditate longer than this song, you just need to repeat it or change to the next song, or you can meditate with this song but in another way.
Walking meditation: One way to concentrate is to focus on repetitive activities. An ideal way is to concentrate on walking. Try walking slowly back and forth in the room, taking small steps and trying to keep pace with the music. Pay close attention to how the feet are raised, how the ankles are bent and how the knees move. If your breathing can also match the music, the effect will be better The concept of walking meditation has been spread for thousands of years, widely promoted, and now it has been found to be effective, and music is a very important part of it.
Music meditation
Meditation on water: Your thoughts should focus on the sound of water. The sound of rain started the prelude to the song, gradually turned into a stream, then gradually strengthened into a river, turned into a magnificent waterfall, and finally the sound of vast waves.
Bird meditation: at this time, your mental focus will only be on the pleasant bird song. Elegant music provides birds with a beautiful situational atmosphere and marvels at the perfect combination of their heavenly songs and songs. Pay attention to the same repetition and variation of these bird songs-whether the sound is round or thin, whether the bird is near or far, and so on.
Meditation on flute: Please focus your attention on the sounds of flute, and pay special attention to the breath that blends with these sounds.
Forest meditation: At this time, the colorful sounds in the forest will be your focus. Choose to focus only on one sound at a time, for example, in meditation, focus only on frogs for one time and only on the sound of rivers for the next.
Music meditation: rich and varied music situations, so that you can listen to all or only one instrument at a time; For example, when you meditate, you can concentrate on percussion for one time and flute for another.
"Please try to concentrate!" This sentence, which we often hear, not only reveals the strong desire of modern people for concentration, but also shows the importance of concentration. If we can keep a clear head and focus at all times, students' grades will be higher and car accidents will be greatly reduced; Work efficiency and quality can also be greatly improved. According to the investigation report of American National Committee on Sleep Disorders (in Maas J.B, 1998), accidents and productivity losses caused by inability to concentrate are as high as $65,438 +0.5 trillion per year, which once again proves the seriousness of the problem of concentration. The concert of this album provides a direct, immediate and effective way to improve the required psychological state, suppress the unfavorable parts and achieve the effect of strengthening attention.
The role of the brain
Simply put, our life can be divided into three distinct states: sleeping, relaxing and working. With the change of brain wave activity, we enter different states. In the state of falling asleep, the frequency of brain fluctuation is between 0.5 and 4 times per second; If awake and relaxed, 7- 12 times per second; When working or awake but not anxious, the frequency of brain fluctuation is 12- 18 times per second. The problem is that when you don't have enough sleep and have to work, your brain can't work under normal standards, so you will feel sleepy; Or, in the case of stress and anxiety, the frequency of brain fluctuations will rapidly increase to an abnormal state of 20-40 times per second. In order for you to achieve everything perfectly, you need to enter the most efficient brain operation area.
Looking at the brain from a scientific point of view, we can find an important difference between the left brain (more logical) and the right brain (more creative) (Yue Se Joseph, 1992). The difference between them lies not only in their different functions, but also in their slightly different brain wave frequencies in the best state (Osma Othmer, 1998). 15- 18 times per second is the best fluctuation frequency of the left brain, and the right brain drops at 12- 15 times per second. If the efficiency of the left brain is too poor, it is easy to be distracted, distracted and lack of motivation; If the right brain is overworked, it is easy to be impulsive and distracted (Osma, 1998).
Improve attention
The purpose is to improve concentration and mental concentration, so it will directly and slowly push the brain fluctuation frequency to the most efficient area-12- 18 times per second; Especially the left brain tends to 15- 18 times per second, and the right brain tends to 12- 15 times per second. So listening to this album will have an immediate effect-increase the ability to concentrate. In a study (Gifford and Kabon Guilfoyle and Kabon,1997; Zhu Tai Jutai, J et al. 1997), the problem of inattention can be improved by sound, but more importantly, repeated listening will have a lasting improvement effect on people and have a long-term effect; In this study, we also put forward 15 times of sound therapy, each lasting 30 minutes, to improve attention.
Another important finding shows that people who achieve high or are easy to succeed easily change from a lower fluctuation frequency (12- 15 times per second) to a higher frequency (15- 18 times per second); And from left brain dominance to right brain dominance (Wook Wuttke, 1996). However, it is worth noting that this ability can also be cultivated. Neural feedback training is one of the methods, which makes the brain learn to generate the best brain wave frequency through the transformation between the left and right brain, making it more efficient (Osma, Osma and Max Othmer, Othmer and Marks, 1992). Specially designed sound, like this album, is another way to help the brain reach a specific fluctuation frequency (Kennerley, 1997). The music in the album is initially locked at a higher frequency (15- 18 times per second), and then locked at a lower frequency (12- 15 times per second) to cultivate the flexibility of brain operation and help you have the best performance. Generally speaking, it takes repeated listening to achieve this effect. cache.baidu/c? Hao Yun word =% da% a4% cf% EB% 3b% ca% b1%3b% ca% C7% 3b% ca% B2% C3% B4% 3b% b8% d0% be% F5&; URL = % 3A % 2 ejxja % 2E/disp BBS % 2 easp % 3Fboardid % 3d 44% 26ID % 3d 6523 & amp； b = 1 1 & amp； A = 0 & User = Baidu