How To Cope With Stress ( Meditation )
Friday, February 22, 2019
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Healthy-best.blogspot.com- Many people think that meditation requires special music or quiet room.
But you can do it at any time, for example when waiting for the bus to come, walk away, or in the middle of a traffic jam.
Meditation is a mind so that the focus of the train has a clear view of the current conditions and will still feel calm.
This practice is generally run by sitting quietly with a set of breathing slowly and regularly for at least 15-20 minutes.
Meditation can be done by anyone, anywhere, and anytime. This activity requires no equipment or special costs. If traveled regularly, a practice that has existed for thousands of years ago is believed to have many health benefits, including for mental health.
The Workings Of The Meditation.
The body responds to stress by releasing hormones epinephrine (adrenaline) and norepinephrine which causes the heart rate, blood flow, and blood pressure increases.
Meditation can lower heart rate again. In addition, meditation can also regulate the flow and blood pressure becomes normal.
While meditating, you can practice putting aside a variety of negative thoughts, which could lead to the coming stress.
This makes the mind becomes calmer than before.
In addition, the meditation is also thought to be effective in activating a wave of gamma in the brain that plays a role in the learning process, concentration, memory, and consciousness.
Therefore, meditation is believed able to generate positive emotions in the form of happiness.
The many benefits of meditation for health.
The many benefits of meditation are believed to be able to provide peace and balance of the soul, so that with emotional and stable overall body health.
Not only does this benefit will be felt along You do meditation, but will be felt in daily activities.
Meditation is now widely used as one way to deal with physical or mental disorders, including:
• Addictive, like nicotine addiction, drugs, and alcohol.
• Depression, stress, and anxiety.
• Pain
• High blood pressure.
In addition, meditation plays a role in emotional health by bringing the benefits of the following:
• Increase awareness of self.
• Support the ability to focus in General.
• Reduce negative emotions.
• Train yourself to manage stress by looking from the other side.
The research found that meditation might help someone suffering from certain diseases, such as asthma, cancer, heart, pain, psoriasis, fibromyalgia and sleep disorders.
However, these conditions sufferers should consult beforehand to doctors before undergoing meditation.
Also keep in mind that it is not meditation method handling the replacement drugs, but rather a complementary therapy of primary treatment.
Meditation techniques and processes.
There are many types and relaxation techniques such as yoga, meditation, meditation transcendental, Tai Chi, and Qigong. All the same, that is aimed at achieving peace and calm yourself.
In General, there are two meditation techniques that are best known are:
• Meditative concentration.
Focus on one voice, shadow, breath, or words spoken or sung.
• Awareness Meditation.
Aim so that the perpetrators are aware of the feelings, thoughts, sounds, or shadows that drift on the mind.
Although a number of different ways, there are some elements which are present in all types of meditation:
• Focus the mind.
Free the mind of all the things that interfere with concentration and cause into a source of worry and stress. The mind then focused on other specific things, like breathing movements, words, or specific shade in mind.
• Breathe slowly.
Draw a deep breath and slowly using the diaphragm muscle expands the lungs. More effective breathing and slow can bring more oxygen into the lungs.
• Sit quietly.
For people who are new to meditation, could be out somewhere quiet, free from things that could potentially be a nuisance, like a cell phone ringing, the sound of the TV, or the sound of a vehicle.
After you get used to doing it in a place of quiet, you can get used to meditating on the timing and elsewhere, such as in the middle of the bustle of the traffic congestion, in a standing position, as well as running.
How To Start A Meditation.
To practice, you can join a class or meditation groups, as well as try it according to his own ways. No need to think about how the most perfect way to do meditation. This can be a stress-Enhancer.
Start at the time you can calmly and freely about 10 minutes, by doing the following ways:
• Inhale slowly repeatedly.
• Focus attention on the breath and your feelings.
• While continuing to draw breath slowly, focus the mind on different body parts in turn. Realize what you are feeling in parts of the body.
• You can combine this activity with the mention of the word or the name of the appropriate trust each. You can also do so while saying a prayer and Thanksgiving.
• After used to doing with sitting meditation, you could try meditating with running. Focus on the movement of the feet and avoid going too fast. The location could walk anywhere. Can be done in the Garden City, sidewalk space, or inside the Mall.
• Read and reflect on readings could even become part of the meditation.
• Quiet Music can also be a way to calm yourself in meditation.
Meditation can be done by opening or closing the eyes, depending on the comfort and convenience of each concentration.
Yet avoid turning on the alarm to mark the completion of the duration of the meditation.
In addition, we suggest that meditation is not done until two hours after meals, because the process of digestion can interfere with the process. For maximum results, use meditation as part of your regular daily activities.
References :
Mayo Clinic (2017). Meditation: A simple, fast way to reduce stress.
Corliss, J. Harvard Health Publishing (2015). Mindfulness meditation helps fight insomnia, improves sleep
Web MD (2015). Meditation.
Web MD(2015). Meditation, Stress, and Your Health.
Davis, J. Web MD. Meditation Balances the Body's Systems.