放鬆的心靈音樂｜Relaxing Music • Sleep Music,Relaxing Music, Meditation Music★5

放鬆的心靈音樂｜Relaxing Music • Sleep Music,Relaxing Music, Meditation Music★5

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。

冥想的方法有哪些？
冥想訓練方法如下所示：
一、拋雜念，每天給自己20分鐘在冥想中去除雜念的時間；
二、減壓，讓大腦在主動思維中減輕精神壓力；
三、專注，通過專注提高效率。

注意事項：
冥想練習可以將個人的注意力集中到此時此刻，實現“正念”的特殊心理意識狀態，也就是所謂“活在當下”。
在具體操作上，冥想一般要求閉上眼睛，盤腿坐在墊子或椅子上，保持腰背挺直，然後將注意力集中到自己的腹部或者鼻孔，關注每一刻的呼吸變化。

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 flat, choose a position, close your eyes and feel various parts of your body, such as hands, feet, and abdomen, while consciously relaxing these parts.

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 are the methods of meditation?
The meditation training method is as follows:
1. Throwing away distracting thoughts, give yourself 20 minutes every day to remove distracting thoughts in meditation;
2. Decompression, let the brain reduce mental stress in active thinking;
Third, focus, improve efficiency through focus.

Precautions:
Meditation practice can focus one's attention to the present moment and achieve a special state of mental awareness of "mindfulness", also known as "living in the moment".
In terms of specific operations, meditation generally requires closing your eyes, sitting cross-legged on a cushion or chair, keeping your back straight, and then focusing your attention on your abdomen or nostrils, paying attention to the breathing changes at every moment.