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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.

城市人面临着巨大的生活压力，他们的身心随时都可能爆发。花一些时间冥想和冥想练习可能会带来意想不到的放松效果。国外许多研究指出，定期冥想或冥想练习有助于缓解心理压力，对抗焦虑和紧张，恢复幸福感和幸福感，提高记忆力和注意力。城市人可能想每天冥想10到20分钟，以清理他们的身心。
冥想的好处
增强大脑注意力和记忆力
放松身心，在练习中，它可以降低血压、心率和呼吸频率
帮助入睡，提高睡眠质量
缓解抑郁症状，缓解疼痛引起的负面和不愉快情绪
缓解压力，减少焦虑和紧张
它给人一种舒适和幸福的感觉
有助于冷静沉着地处理问题，避免陷入消极想法的陷阱
安静观察练习
冥想练习近年来得到了广泛的推广，事实上，冥想属于冥想的一种。冥想的练习教会人们有意识地采取中立的态度，没有批评，只专注于当下发生的事情。他们可以通过坐下、休息、吃饭、走路，甚至锻炼来练习冥想。以冥想为例，坐下来后，练习者应该把注意力集中在呼吸、吸气和呼气上，保持清醒的意识，放下头脑中的干扰。他们不应该忘记或想其他人或事情。
过去，医学界发现冥想可以增厚大脑的前额叶皮层，使细胞更加活跃。最初，前额叶皮层负责控制情绪，包括幸福感。当相关皮层增厚时，该区域的功能会增强，使人更容易感到快乐。
有许多与冥想减压相关的课程和认知疗法，已广泛应用于不同病症的患者，如疼痛、心脏病、胃肠道疾病、癌症，以及失眠、创伤后应激等问题的患者。此外，它还用于帮助城市居民处理与工作、家庭和人际关系相关的压力问题。
冥想时间
冥想最适合在起床后和睡觉前进行。城市居民每天可以留出这两段时间，每次可以持续5到15分钟。在此过程中，重要的是要注意以下几点：
在宁静的环境中，暂时放下手机并关闭铃声
保持空气流通
光线应该柔和
衣服主要是宽松舒适的
不适合吃太多或感到饥饿
不建议在个人状态不佳时进行，例如疲劳或睡眠不足
在开始之前，重要的是要抛开负面情绪和一些生活问题，包括愤怒、悲伤和担忧
社区中还有许多关于冥想、冥想练习或相关在线剪辑和语音导航的课程，可以帮助初学者理解所涉及的技术和技巧。
冥想体验
当城市人遇到麻烦或打结时，他们可能想尝试冥想或一些有助于放松身心的冥想练习，如身体扫描练习，以帮助自己放松。
禅坐
在椅子上坐直，闭上眼睛，放松全身
慢慢地吸气和呼气，专注于观察你的感受和吸气和呼气后身体的变化
重复上述步骤2至3次，并持续观察
如果你发现你的思绪飘向远方，没关系，不必担心，只需专注于你的呼吸，重复几次，持续至少10分钟。
至于身体扫描练习，它主要教人们放松身体，把注意力集中在身体的不同部位，一个接一个地做，慢慢感受身体的各种反应，如放松、放松或非常紧张，从头顶开始向下扫描，直到到达脚趾，以学习分离和放松自己。例如，在扫描牙齿时，你可以注意你的牙齿是否咬得太紧；扫描肩膀时，注意肩膀是否太紧或抬高。如果你发现身体有任何紧绷感，你可以进一步放松身体的每个部位。