Meditation to Boost Health and Well-Being
Practicing mindfulness and 冥想 may help you manage stress and high 血压, 睡得更好, 感觉更加平衡和联系, and even lower your risk of heart disease.
Meditation and mindfulness are practices — often using breathing, quiet contemplation or sustained focus on something, 比如图像, phrase or sound — that help you let go of stress and feel more calm and peaceful. Think of it as a mini-vacation from the stress in your life! 压力 你身体的自然警报系统. It releases a hormone called adrenaline that makes your breathing speed up and your heart rate and 血压 上升. 它促使我们行动起来, which can be a good thing when we’re faced with a real danger or need to perform.
But that “fight or flight” response can take a toll on your body when it goes on too long or is a regular occurrence. Mindfulness 冥想 provides a method for handling stress in a healthier way.
Meditation can improve well-being and quality of life.
Recent studies have offered promising results about the impact of 冥想 in reducing 血压. There is also evidence that it can help people manage insomnia, depression and anxiety.
Some research suggests that 冥想 physically changes the brain and could help:
- increase ability to process information
- 减缓衰老对认知的影响
- 减少炎症
- 支持免疫系统
- 减少更年期症状
- 控制大脑对疼痛的反应
- 改善睡眠
需要更多的研究, but it’s clear that 冥想’s effects on the body and brain are a no-brainer!
找到适合你的方法.
There are many different types of 冥想, including:
- compassion (metta or loving-kindness),
- 洞察力(内观),
- mantra, mindfulness-based stress reduction (MBSR),
- 放松,
- 超越,
- 禅宗和其他.
It could be as simple as sitting quietly and focusing on your breath. 当你走神的时候(它会的)!), gently bring it back to the breath again. Gradually increase the amount of time you’re able to stay focused. 如果你不确定如何开始, 寻找关于冥想的在线课程, 从朋友那里获得推荐, or research different types that interest you.
Transcendental 冥想 is a technique that allows your mind to focus inward, staying alert to other thoughts or sensations without allowing them to interfere. It’s typically done seated with your eyes closed for 20 minutes, twice a day. Mindfulness 冥想 may use an object of focus, 比如铃声, 高喊, 触摸珠子或凝视图像. Prayer can also be a form of mediation.
Not all 冥想 is done sitting down with your legs crossed and eyes closed. 移动冥想 forms include qi gong, Tai Chi and yoga.
底线.
- While 冥想 can help you manage stress, 睡个好觉，感觉好一点, it shouldn’t replace lifestyle changes like 吃更健康, 控制体重，并且变得有规律 体育活动. It’s also not a substitute for medication or medical treatment your doctor may have prescribed.
- Try different types of 冥想 to find what works for you, and make it a regular part of your healthy lifestyle.
