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Urban people face intense life pressure and their bodies and minds can explode at any time. Taking some time for meditation and meditation exercises may bring unexpected relaxation effects. Many studies overseas have pointed out that regular meditation or meditation exercises can help alleviate psychological stress, combat anxiety and tension, regain feelings of happiness and well-being, and improve memory and concentration. Urban people may want to meditate for 10 to 20 minutes every day to clear their mind and body.

The benefits of meditation

Enhance brain focus and memory

Relax both body and mind, and during practice, it can lower blood pressure, heart rate, and respiratory rate

Help fall asleep and improve sleep quality

Relieve depressive symptoms and alleviate negative and unpleasant emotions caused by pain

Relieve stress, reduce anxiety and tension

It gives people a feeling of comfort and happiness

Helps to handle problems calmly and calmly, avoiding falling into the trap of negative thoughts

Quiet observation practice

Meditation practice has been widely promoted in recent years, and in fact, meditation belongs to a type of meditation. The practice of meditation teaches people to consciously adopt a neutral attitude, without criticism, and only focus on and pay attention to what is happening at the moment. They can practice meditation by sitting down, resting, eating, walking, and even exercising. Taking meditation as an example, after sitting down, practitioners should focus their attention on their breath, inhale and exhale, maintain clear awareness, and let go of distractions in their minds. They should not forget or think about other people or things.

In the past, the medical community has found that meditation can thicken the prefrontal cortex of the brain and make cells more active. Originally, the prefrontal cortex was responsible for controlling emotions, including happiness. When the relevant cortex thickens, the function of this area increases, making it easier to feel happy.

There are many courses and cognitive therapies related to stress reduction through meditation, which have been widely applied to patients with different conditions, such as pain, heart disease, gastrointestinal diseases, cancer, as well as those with insomnia, post-traumatic stress, and other problems. In addition, it is also used to assist urbanites in dealing with stress issues related to work, family, and interpersonal relationships.

Meditation time

Meditation is most suitable after waking up and before going to bed. Urban residents can set aside these two periods of time every day, which can last for 5 to 15 minutes each time. During the process, it is important to pay attention to the following points:

In a peaceful environment, temporarily put down your phone and turn off the ringtone

Maintain air circulation

The light should be soft

Clothing is mainly loose and comfortable

Not suitable for eating too much or feeling hungry

It is not recommended to do it when the individual is in a poor state, such as being tired or lacking sleep

Before starting, it is important to set aside negative emotions and some life troubles, including anger, sadness, and worry

There are also many courses on meditation, meditation practice, or related online clips and voice navigation available in the community, which can help beginners understand the techniques and tips involved.

Meditation Experience

When urbanites encounter troubles or knots, they may want to try meditation or some meditation exercises that help relax their body and mind, such as body scanning exercises, to help themselves relax.

Sitting meditation

Sit up straight in the chair, close your eyes, and relax your whole body

Slowly inhale and exhale, focus on observing your feelings and changes in your body after inhaling and exhaling

Repeat the above steps 2 to 3 times and observe continuously

If you find your mind drifting towards the distance, it doesn’t matter, there’s no need to worry, just focus on your breath and repeat it several times for at least 10 minutes.

As for the body scan exercise, it mainly teaches people to relax their bodies and focus their attention on different parts of the body, doing them one by one, slowly feeling various reactions of the body, such as relaxed, relaxed, or very tense, starting from the top of the head and scanning downwards until reaching the toes, in order to learn to detach and relax themselves. For example, when scanning teeth, you can pay attention to whether your teeth are biting too tightly; When scanning the shoulders, pay attention to whether they are too tight or raised. If you notice any tightness in your body, you can further relax every part of your body.