Meditation is a kind of practice. It refers to the self-regulation method in which an individual concentrates on cultivating attention. Through this exercise, the ability to control the psychological process independently can be improved, thereby improving psychological qualities such as calmness, clarity and concentration.
Meditation meditation will affect an enzyme responsible for telomerase , which regulates cell lifespan. After long-term meditation meditation, people with the most psychological stress reduction will have higher telomerase activity. In other words, meditation training may slow down the aging process and aging rate in the body. Although it cannot be said that meditation can prolong life, this effect is surprising and exciting.
People who persist in meditation for a long time will be surprised to find that meditation brings not only improvements in quality of life, but also a series of changes in thinking styles and emotional management.
relieves anxiety.
When facing aversion stimulation, the skin conductivity decreases and the speed of increased performance increases; when regulating emotions, the prefrontal cortex activity is enhanced, and the activity of the amygdala is weakened. Meditation is related to stimulating the prefrontal lobe and inhibiting the activity of the amygdala, which means that meditation can reduce the individual's emotional response under the action of emotional stimulation. Therefore, when faced with anxiety, meditation can help us relieve depression.
When meditating, feeling your body's feelings or emotions can activate the prefrontal cortex, which has advanced cognitive functions, which can re-understand and adjust emotions.
Improvement of awareness
Long-term meditation will cause changes in the thickness of the cortex or gray matter density of brain structures such as hippocampus and cingulate. These changes to a certain extent improve individuals' perceived , attention, memory and emotional regulation ability, and are the spiritual basis for individuals to maintain physical and mental health. Better control your emotions. When emotions come, you can be aware of them in time, so that you have the opportunity to stop blind reactions. In meditation, the volume of the amygdala, which is responsible for emotional physiological responses, becomes smaller, and in meditation, it activates advanced emotion management functions on the one hand. The prefrontal cortex, on the one hand, curbs the amygdala. Therefore, when emotions occur, there will be no longer blind and uncontrollable reactions.
If a person relies too much on thinking, his body and mind will be separated. You can try it. When thinking, it is separated from his own body. Consistent body and mind means that thinking and body feels without fighting, but the premise is respect and understanding your own feelings. Through meditation, you can experience a more authentic existence and a broader spiritual space, which softens the rules and requirements caused by thinking.
Increased sensitivity
Meditation can positively change brain function and immune function and improve physical fitness. I have a clearer sensitivity to myself and others' emotions. Sometimes when others have not spoken yet, I have already perceived the connotation of words at the emotional level. When meditating, feel the feeling of your body or breathing. The most direct result of doing this is to reactivate the links of neurons and activate your own sensation ability. Meditation makes people relax, and relaxation can increase immunity. Because in meditation, you can experience something that cannot be said to be stable and vast, which can also be called "Tao" or "emptiness".
How to start your own meditation?
First step, you need a quiet, comfortable external environment. As a beginner, a good external environment directly affects the time and quality of your entry into meditation this time.
The second step is inner self-discipline, controlling one's body through self-discipline.
The third step is to adjust your meditation sitting posture, Taoist , and Buddhism all have their own sitting posture. As a beginner, just keep your body safe and sound. At this stage, thinking begins to spread continuously, and various distracting thoughts continue to flow into consciousness like a tide. Even though I have plenty of time and want to calm myself down, but I can't sit still, and the heart of the earth will be inexplicably very chaotic and unable to settle down.
Step 4 is to consciously control your breathing rhythm, extract your thoughts from the various distracting thoughts that begin, and concentrate on your breathing itself.By observing breathing, you can know what kind of emotions you are in, whether you are impatient or stable, so that you can understand your physical state; by aware of breathing, you can feel your flow in your body, and achieve concentration in your mind. Rhythmic breathing can enhance the respiratory system, calm the nervous system, reduce the desire for matter, and allow the mind to gain freedom.
Step 5 to collect the senses. Because of the senses, the thoughts are always easy to have external interference. The sensory feeling brought by sitting posture or the interference caused by hearing. Meditation is to absorb inward and absorb the dispersed thoughts back into the present self. In life, we are always upset by things outside. In fact, it is not the matter itself, but the reason for the fluctuations in our hearts, because we are resisting or fearing. If we are willing to open our hearts and try to be aware of the reasons for being upset, accept it, and adapt to it, our hearts will gradually be calm.
The sixth step is to concentrate consciousness at one point, the brain no longer fluctuates, but to concentrate on one thing, which is the initial step to enter meditation. Through the body, observe breathing, mind, and present, follow the guidance of breathing, do not blindly follow or compare. If there is interference from the outside world, you will not have any thoughts and will be able to absorb the senses.
The seventh step is real meditation, which means that consciousness can be concentrated for a long time and will not be disturbed by external things. At this time, the understanding and cognition of things will gradually deepen from the surface to the essence. Meditation is a ability that exceeds concentration. At this time, you will not distinguish, will not resist, and will pay full attention to yourself. Any changes to the outside world are tolerant and accepting, gradually the mood is stable, and distracting thoughts will gradually disappear. Free from all the constraints and free your soul.
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