放鬆的心靈音樂｜Relaxing Music • Sleep Music,Relaxing Music, Meditation Music★42

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。
以上內容參考：人民網-常練冥想，大腦老得慢
什麼是正念冥想
正念冥想是冥想途徑之一。它把達到頭腦平和和鎮定的狀態作為主要目標，學會在內在明晰的狀態中放鬆，同時保持意識的完全清醒。在訓練能精確地意識當前時刻的過程中，正念冥想引導思想集中在“輔助物”上，這可以是任何美好的物體，如石頭、雕像或水晶，也可以集中在咒語或呼吸上。基本來說，輔助物有助幹集中註意力。此外，它還有助於放鬆，因為在正念冥想的時候呼吸比平時更深人，也有助於培養出平靜的狀態。

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.
Reference for the above content: People's Daily Online - Practicing meditation often makes the brain age slowly
What is Mindfulness Meditation
Mindfulness meditation is one of the meditation paths. It has as its main goal the achievement of a state of mental peace and composure, learning to relax in a state of inner clarity while remaining fully awake in consciousness. In training to be aware of the present moment with precision, mindfulness meditation guides the mind to focus on "auxiliaries," which can be any beautiful object such as a stone, statue, or crystal, as well as a mantra or breath. Basically, aids help with concentration. In addition, it helps with relaxation, as breathing deeper than usual during mindfulness meditation also helps to develop a state of calm.