The miraculous therapeutic effect of meditation
The miraculous therapeutic effect of meditation. There are many ways to relax. Many friends rely on exercise-based relaxation to achieve the desired results. So a very popular way of static relaxation now is sitting meditation. Here is an introduction to the magical effects of sitting meditation. Let’s relax together. The miraculous therapeutic effects of meditation 1
Meditation can be practiced anytime and anywhere
Meditation is not difficult to learn, and there is no need to chant words or focus on the Dantian. In fact, if you've ever stared at something for a long time, you probably know the trick to meditation.
1. Sit in a comfortable posture? The traditional posture is to sit cross-legged, but you can also lie on your back or sit on a chair with a straight back.
2. Straighten your back as if your hair is hanging from the ceiling by a rope.
3. Breathe deeply through your nose to fill your lungs with air, thereby expanding your abdomen and entire chest. Then slowly exhale through your nose or mouth.
4. Gaze at something, such as a flower, or a picture? Or count in your mind every time you exhale and inhale. Use this method to focus on your breathing. For example, count 5 times when you slowly inhale, and count 5 more times when you slowly exhale. If you find yourself having distracting thoughts, slowly bring your mind back and refocus on your breathing and the object you are looking at.
5. If you like, you can focus your attention on meaningful words. For example, say "quiet" when you inhale, "laugh" when you exhale, etc. Experts say it's best to start practicing for ten minutes to an hour a day, but even just a few minutes can have benefits.
Why is meditation so powerful?
Meditation, a physical and mental treatment method, has become increasingly popular in Western countries such as the United States in recent years. Because it helps relieve mental stress, lower blood pressure, relieve migraines and chronic pain, and is also beneficial in the treatment of chronic diseases such as cancer. Herbert Benson, a cardiologist at Harvard Medical School in the United States, pointed out that meditation can relax muscles, reduce anxiety, and reduce the activity of stress hormones. Research also shows that meditation can affect brain activity, especially the activity of the peripheral nervous system, which controls metabolism, balances blood pressure, breathing and heart rate.
A survey showed that using meditation to treat migraines can reduce the incidence and pain level by 32%; two groups of psoriasis patients were treated, one of which had been listening to a tape specifically designed for meditation. As a result, the healing rate was 4 times faster than that of those who did not listen.
Practicing meditation is also very effective in relieving chronic pain. Therefore, it can also help cancer patients relieve pain when receiving chemotherapy. Practice has also shown that sitting meditation can help people improve their work efficiency and eliminate anxiety. The magical effect of sitting meditation 2
Why can he do this? Because he often practices meditation.
It was rare for Leonard to have peace of mind before. His wife, Virginia, said: "By the time he was 40, my husband was at risk of having a stroke at any time." Leonard knew that many people in his family suffered from heart disease (a cousin died at the age of 40). Sudden heart attack), high blood pressure, and high cholesterol. His own health was obviously getting worse and worse. It was very worrying and he felt that something must be done to remedy it. Later, Leonard learned that the insurance company he was patronizing was willing to pay for him to participate in a very special heart treatment program that included practicing sitting meditation.
"At first I was skeptical that meditation would be good for the mind, and I thought I would probably fall asleep," Leonard said. "But I soon learned that meditation is actually very easy. Now, I Once I realize that I might be upset or irritable, I will immediately tell myself that there is no need to be so nervous, and then take a deep breath to calm down and refocus on the work at hand."
Leonard participated. In addition to practicing meditation, the heart treatment plan requires regular exercise, yoga, and a diet based on fruits and vegetables. He said: “I have made many changes in my lifestyle, among which meditation has benefited me the most. It has made me calmer and more stable than before, and my self-confidence has also improved.
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Meditation is becoming increasingly popular
Not only are plumbers sitting cross-legged and chanting, but if you ask around, you will find that many firefighters, auto workers, nurses and mothers are. Use this ancient method to relieve fatigue and reduce mental stress. In the United States, for example, at least 1.5 million people practice Hindu "transcendental meditation" today, including 6,000 doctors. The Maharishi Vedic Medical College in Field has allocated US$8 million to fund research on various natural healing therapies such as "transcendental meditation"
Meditation is becoming increasingly popular not only because it helps relieve mental stress, but also. There are other, more important reasons. Many people, like Leonard, are looking for a way to treat heart disease and stumble upon the wonders of meditation. Others have found that meditation can help lower blood pressure and relieve migraines and chronic pain. Pain, and even overcame cancer. Moreover, like Leonard, they all continued to practice meditation after solving the problems they originally wanted to solve, because they found that meditation was beneficial to many aspects of life.
Meditation has been around since ancient times, but it was not until the late 1960s and early 1970s that the American scientific community began to pay attention. At that time, Harvard Medical School cardiologist Herbert Benson taught heart patients to practice meditation. After meditation, it was found that the patient's blood pressure and mental stress dropped significantly.
Benson was very excited and wrote these phenomena into the book "Relaxation Response", which became a bestseller. He also established "Relaxation Response" in Boston. Institute for Mind-Body Health Care. "The majority of people who come to health care professionals are suffering from stress-related illnesses, with rates as high as 60 to 80 percent," Benson said. "These conditions are less effective if treated with medication or surgery." It is generally very poor, but using mind-body therapies such as meditation, the effect is often excellent. He pointed out that sitting meditation can produce a relaxation response, which is characterized by muscle relaxation, anxiety reduction, and decreased activity of stress hormones. He and other researchers have tested the efficacy of sitting meditation on various diseases. After years of hard work, they have found A lot of scientific evidence proves that meditation is very beneficial to the body, such as:
Relieves migraines: The "American Headache Federation" analyzed ten research reports and found that: Migraine patients who use meditation to treat migraines , the frequency of attacks and pain levels were reduced by 32%
Treatment of psoriasis: According to a research report published in the Journal of Psychosomatic Medicine, two groups of psoriasis patients received ultraviolet therapy, and one group listened to meditation. After listening to the tapes, the recovery speed was 4 times faster than without listening.
Reducing chronic pain: In 1995, the National Institute of Health announced that relaxation techniques such as meditation are effective in reducing chronic pain. It is very effective in relieving chronic pain.
Treating cancer: Although meditation cannot cure cancer, it can relieve chronic pain, so it can help cancer patients who are undergoing chemotherapy to relieve pain, as well as various other painful things. Very uncomfortable side effects
Where does the power come from
Why is meditation so powerful? Benson said that meditation can affect brain activity, especially the activity of the peripheral nervous system. . The peripheral nervous system controls metabolism, blood pressure, breathing and heart rate.
In order to collect information for her doctoral thesis, Alice Doma, a psychologist at Harvard Medical School, worked in the operating room for a year and taught about the future. Patients undergoing surgery who do simple deep breathing and meditation for just two minutes a day report that "their anxiety is reduced and their fear of surgery is reduced," Doma said. "The doctors are also happy because the patients." Blood pressure is lowered, bleeding is reduced, and surgery takes less time. ”
Many large companies have begun to use meditation to help employees improve work efficiency. Martha Manning, 42 years old, works at the headquarters of General Motors in Detroit. Things are busy and complex, and she is often in a state of mental stress, so that Sometimes her mind is not sharp enough. Later, she participated in a six-week training class organized by the company for employees to practice meditation. Now she stops to meditate when she notices that she is nervous. After a while, she finds that she can concentrate on whatever she is doing. Everything went smoothly and she no longer had many worries. As a result, both the quantity and quality of her work have been greatly improved. “After learning how to sit and meditate, my work efficiency has improved.
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For this phenomenon, Sac Santorelli, director of the Stress Reduction and Relaxation Research Program at the University of Massachusetts Medical Center, is not surprised. He pointed out: "We usually can't help it and instinctively spend too much time on it. You spend a lot of time looking forward and backward, but when you sit and meditate, your mind is completely focused on what is happening in front of you.
Practicing a few moments of meditation as a group also seems to help improve relationships. Bob Hager of the Los Angeles Fire Department in California agrees. The 46-year-old captain said: " We are calmer and more cooperative now than before. In order to improve their resilience, his firefighters recently started practicing yoga and meditation. Hager said: "We found that meditation has a calming effect. Now we can treat major fires calmly, and everyone is united. From then on, Don't panic. ”
Whether it is physical discomfort or mental stress, just sitting and meditating for two to twenty minutes will be of great help.