放鬆的心靈音樂｜Relaxing Music • Sleep Music,Relaxing Music, Meditation Music★26

放鬆的心靈音樂｜Relaxing Music • Sleep Music,Relaxing Music, Meditation Music★26

如何進行冥想?
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。注意呼吸時間久了，可能會覺得很無趣，這時可以用“數呼吸”的方法來調節。

一般人呼吸，出息時間較長，入息時間較短，所以我們數呼吸時，隻數出息，不管入息，每一次呼出的時候數一個數，吸入的時候不用理會，到下一口氣呼出的時候，換下一個數。

平常人每分鐘呼吸大約14至16次。當冥想的經驗豐富之後，呼吸會自然的逐漸慢下來，一般呼吸到了每分鐘10次，心已經相當平穩，到每分鐘四五次，那已經是要入定的程度了。

冥想增強免疫力
在生活中，從冥想到體育鍛煉等行為可能增強免疫力。然而，大腦活動是否可以直接控制發生在脾臟等淋巴器官內的免疫反應，長久以來並沒有嚴格的實驗證據支持。清華大學、上海科技大學等聯合研究團隊發現行為調控抗體免疫的腦-脾神經通路。
在所有的瑜伽冥想體系中，沒有哪一種比得上瑜伽語音冥想的功效那麼直接，久經時間考驗或廣為人們使用。如前所述，瑜伽語音冥想可以和提升生命之氣的功法一起配合著練中，也可以終身單項地練習。

How to meditate?
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. Pay attention to breathing for a long time, you may feel very boring, then you can use the method of "counting breaths" to adjust.

Generally speaking, the exhalation time is longer, and the inhalation time is short, so when we count the breath, we only count the out breath, regardless of the inhalation, we count a number each time we exhale, and ignore it when we inhale, until the next breath we exhale. time, change to the next number.

The average person breathes about 14 to 16 times per minute. When the experience of meditation is rich, the breathing will gradually slow down naturally. Generally, the breathing reaches 10 times per minute, and the heart is quite stable. When it reaches four or five times per minute, it is already the level of meditation.

Meditation boosts immunity
In life, behaviors ranging from meditation to physical activity may boost immunity. However, whether brain activity can directly control immune responses in lymphoid organs such as the spleen has long not been supported by rigorous experimental evidence. A joint research team from Tsinghua University and ShanghaiTech University discovered the brain-spleen neural pathway that regulates antibody immunity by behavior.

Of all the yogic meditation systems, none are as immediate, time-tested, or widely used as yoga voice meditation. As mentioned above, yoga voice meditation can be practiced together with the Qi-enhancing exercises, or it can be practiced individually for life.