Meditation refers to closing your eyes, pondering, and calming your mind. Although meditation has a strong image of yoga, it is also attracting attention as a method of mindfulness that facilitates business. Here, we will explain the effects, benefits, and types of meditation, as well as easy ways to do it. Let’s start meditation today.
Benefits and benefits of meditation
Meditation can calm the mind and eliminate extra thoughts and eliminations. Since you can reset your thoughts and feelings, you can also eliminate past mistakes and anxieties about the future. You can get a deep relaxing effect because you can direct all your feelings toward yourself now.
Besides, meditation can make you feel indifferent. To be innocent is to stop thinking. It can calm the activity of the brain that was controlled by thoughts and emotions, which leads to the rest of the tired brain. Meditation also has the benefits of improving concentration and stress as the brain recovers from fatigue.
Easy yoga you can do today
Meditation is also great for relaxing before going to bed or when you are tired, calming your emotions, and organizing your thoughts. Introducing breathing yoga that you can practice at home in 10 minutes from today. First, prepare a chair and sit down. Close your eyes lightly or open them thinly and look diagonally forward to keep your back straight.
When you inhale, you will feel your tummy and chest swelling, and you will hear “bulging, swelling” in your heart. Instead of being aware of the movements of your chest and lungs, you can breathe as you want to be natural.
When you exhale, focus on your tummy and chest contraction. As my stomach and chest shrink, I will say “shrink, shrink” in my heart. By playing the breathing movements in your mind in this way, you can prevent extra thoughts and relax your mind and brain.
Incorporate meditation and live a stress-free life!
Incorporating meditation can also reset emotions such as anxiety and anger, and help you organize your thoughts. There is no particular cause, but do you feel uneasy? In such a case, let’s spend comfortably by incorporating meditation that makes you happy in your daily life, such as improving your concentration and becoming more stress-resistant.
What are the benefits of incorporating meditation? Let’s actually meditate!
Meditation is often seen in magazines and television. However, there are many people who do not know what kind of effects and benefits meditation actually has. The best benefits of incorporating meditation into your daily lifestyle? In this article, we will introduce the benefits and benefits of practicing meditation, as well as specific methods and tips.
- The effect of meditation
- Types of meditation
- Meditation tips
- Did you see the effect of meditation?
The effect of meditation
Increases concentration
There are many benefits to doing meditation. One of the biggest benefits is that you can expect the effect of “improving concentration” by meditation. According to an experiment conducted by researchers at Johns Hopkins University, there is data that meditation “concentrated on experiments that were not of interest to the content.” For this reason, meditation is thought to help improve concentration.
In addition, it is expected that increasing concentration will increase “creativity” and make it easier for new ideas to come up. In addition, you can expect the effect of “making it easier to work efficiently” by eliminating unnecessary thoughts from coming to your mind during work. Meditation before important meetings and presentations will improve the quality of your work.
Be positive
You can also expect the effect of “feeling positive” when you meditate. People have various anxieties about their lives, such as work and private life. In particular, people who are prone to anxiety may have disturbed autonomic nerves and excessively elevated sympathetic nerves. It is said that
meditation can weaken the connection with neural circuits that create fear and a sense of crisis. As a result, anxiety can be relieved. The parasympathetic dominance makes you feel calm and helps you maintain positive thinking.
I can be confident in myself
Meditation can be expected to have the effect of “building confidence in yourself.” In the first place, meditation is mainly aimed at “relaxing the state of the brain and mind and facing one’s inner self.” Through meditation, you can face your inner self and become aware of your various emotions.
You can look back at yourself, accept what you are, and eliminate negative emotions like “I’m no good”. This will prevent you from becoming negative and make it easier for you to feel confident and lively.
Types of meditation
Intensive meditation
There are many different types of meditation. For example, there is “intensive meditation” to consciously direct the brain to the default state. The method of intensive meditation is very simple. It’s easy to do by just paying attention to something monotonous and mild, such as your breathing or the sound of rain.
What I want to pay attention to is the meaning of “concentration”. Concentration does not mean that you concentrate so much that you do not notice external stimuli. It means “focusing strongly on one thing”, such as breathing or the sound of the wind. Make sure you understand this meaning and practice meditation.
In the unlikely event that your attention is distracted and you cannot concentrate on one thing, it is important to “accept the current situation” without rushing. Accept the situation of distraction and calm down. And be conscious of slowly returning to breathing.
Observation meditation
Observational meditation is meditation that “activates non-cognitive abilities.” There is data that observational meditation can be expected to have a positive effect on the parts of the brain that control sociality and consideration for others. Observational meditation is very different from intensive meditation in that it “accepts and observes everything that distracts” in thoughts and sensations.
The practice is to first enter a state of intensive meditation and then narrate in your mind. For example, “I can hear the sound of rain” or “I remember this morning”. The point is to self-narrate so that a third party can read out what you think and feel. However, observational meditation is difficult and is said to be a high hurdle for beginners.
Be careful, especially when you are not feeling well, as it will be difficult for you to enter the meditation state smoothly. It is said that it often takes about 10 minutes for the general public to go from intensive meditation to observational meditation. It is important to calm down and work hard, rather than rushing to get into meditation quickly.
Mindfulness meditation
Mindfulness meditation is a meditation that is widely adopted in the medical and welfare fields. Mindfulness is a way of life that “cherishes this moment now.” Practicing mindfulness meditation can help you focus and relax. You can also expect to improve your self-discipline ability, such as increasing your insight and attention.
For mindfulness meditation, first slowly close your eyes and relax your mind and body. Then breathe in a natural state and focus on that breathing. At that time, if you have any thoughts in your mind, let’s let it flow naturally the first time. After that, when the second thought comes to mind, I repeat it in my heart as to what kind of feelings I have for it.
Then, it is a series of steps to repeatedly turn the consciousness to breathing again. Mindfulness meditation is recommended for 10 to 20 minutes or more. It’s also a good idea to take advantage of some spare time, such as commuting trains, work breaks, and breaks.
Meditation tips
Be aware of breathing techniques
Meditation is not just something you can do. To be fully effective, you need to understand the meditation tips. In particular, it is more important to be conscious of breathing when while doing meditating. If you are tense, your breathing will be shallow and it will be a burden on your body and mind. Therefore, it is important to relax your feelings and be conscious of slowly “breathing deeply”.
Abdominal breathing is recommended for deep breathing. Be aware of your abdominal movements and slowly inhale and exhale repeatedly. If you don’t know how to do abdominal breathing and are not good at getting the hang of it, it will be easier to do it while lying down. Note the flow of breathing through the nose, the belly swelling, the belly denting, and the breathing out through the nose.
Play music
Playing music is also a good way to do meditation. Meditation requires you to block various external stimuli and face your inner self. Therefore, playing music can effectively suppress external stimuli. As a result, you can create an environment where you can face your inner self and your senses. However, not all music can be played. There is music that goes well with meditation and music that goes bad, so it’s important to make a good judgment.
The recommended music is “healing music without lyrics”. It’s a good idea to choose music that has a relaxed tone and makes you feel calm. On the contrary, it is best to avoid music with lyrics or music that you like. These music can turn your consciousness towards you. Be aware that such music can be rather confusing and interfere with meditation.
Find a reasonable way
When practicing meditation, it is important to “find a reasonable way”. When it comes to meditation, it’s easy to think that you should definitely decide on your posture and time. However, being too aware of these rules increases the risk that meditation can be a hassle and it can be painful to continue. It’s important to find a way that suits you, not too bound by the rules, so that you can continue comfortably. For example, in terms of posture, you don’t necessarily have to sit down. As long as you can keep your spine straight, it doesn’t matter whether you’re lying down or cross-legged.
Also, it is important not to set the time for meditation too long. Meditation can be effective even for a few minutes a day. Be aware that if you spend a lot of time meditating from the beginning, you may get tired of a lot of confusion. As you get used to meditation, your thoughts will gradually decrease. It is recommended that you gradually get used to your body and mind and make adjustments to gradually extend the time. First of all, it is a good idea to do it for a short time using your free time every day, such as between works or on the train for commuting.
it is also recommended to make it a routine, such as after waking up in the morning. Meditation in the morning will help you to clear up your thoughts and improve your concentration.
Meditate habitually
It is recommended that you practice meditation continuously rather than several times in the short term. By “habituating” meditation, it becomes easier to realize the effect. However, it is quite difficult to start a new thing and keep it going. Many people started with an interest in meditation, but it became troublesome and stopped after a few times.
To make meditation a habit, it is important to be aware of “recording” and “sharing with friends and family.” Make a note of your meditation record in your notebook or schedule book. Keeping track of your daily achievements will help you stay motivated. It is also important to keep track of what has changed in your daily meditation. By visualizing the results, it becomes easier for the feeling of “let’s do our best” to grow.
In addition, “sharing with friends and family” is also a habit to get into the habit. Sharing your meditation experience and having fun together can help you become a habit. Also, by competing for results with others, you will be able to increase your motivation.
Did you see the effect of meditation?
Meditation improves your concentration and can be expected to improve your daily performance. It is important that meditation be continued, so it is important that it be continued reasonably. If you have difficulty concentrating on meditation at home or at work, one option is to go to a remote island where you can fully concentrate.
The hotel “THE SCENE” in is a mysterious resort area in , where you can experience meditation under the guidance of an instructor. If you are interested, why not try meditation on a remote island?
Very peaceful music