放鬆的心靈音樂｜Relaxing Music • Sleep Music,Relaxing Music, Meditation Music★38

冥想（meditation）是一種改變意識的形式，它通過獲得深度的寧靜狀態而增強自我知識和良好狀態。
冥想方法：簡單的說集中式冥想時就是將所有的能量集中在一個點上，這個點可以是一個物體，圖形，聲音，無意義的詞、短語或禱語、呼吸。一直到排除掉意識中的其他思想為止。通過這個過程讓自己進入一個內心寧靜的狀態，同時能更加了解自己內向的想法和感受。冥想有兩種不同的模式：接受型和積極型。在接受型模式下我們只需放鬆，允許意像或印象進入腦海，而對細節不做任何選擇。而在積極型模式下，我們會有意識選擇和創造我們希望看到的或想像的事物。這兩種模式都是冥想的重要組成部分。

冥想的正確方法
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。

Meditation is a form of altered consciousness that enhances self-knowledge and well-being by attaining a deep state of tranquility.
Meditation method: Simply put, concentrated meditation is to focus all energy on a single point, this point can be an object, a figure, a sound, a meaningless word, phrase or prayer, breath. until other thoughts are excluded from consciousness. Through this process, you can enter a state of inner tranquility, and at the same time, you can become more aware of your introverted thoughts and feelings. There are two different modes of meditation: receptive and active. In receptive mode we simply relax and allow images or impressions to come to mind without making any choices about details. In positive mode, we consciously choose and create what we want to see or imagine. Both modes are an important part of meditation.

The right 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 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.