What Are the Benefits of Combining Meditation and Psychotherapy?

When doing meditation exercises, it must be in a quiet environment, where it is not disturbed by the outside world. It is best to practice at the same time and the same place every day. This makes it easier to focus. Keep a steady and untiring posture, and take a few slow and deep breaths before practicing to calm yourself down and enter a state of meditation.

Meditation

Leonard Dilling, 52, lives in the United States

One form of exercise that is prevalent in the United States is "meditation." Spend 10 to 40 minutes of meditation every day, focusing on one breath, a word, or an image. You can train yourself not to think about the past and the future, but to focus on the current moment, and by fully accepting the reality Beyond it. Meditation can not only exercise the body, but more importantly, it can change people's internal emotions and achieve a true "cultivation."

Meditation can help people reduce stress. Regular meditation can regulate the nerves of the brain and relax the stressed brain. Therefore, it is easier for meditators to reach a calm and happy state than ordinary people. Famous actress

The ultimate goal of all true yoga meditation is to guide people to the realm of liberation. A yoga practitioner uses yoga meditation to subdue the mind (mind and mind) and to transcend material desires. Feel the direct communication with The Original Cause.
There are various systems of yoga meditation, all aimed at freeing one from ignorance, passion, and kindness. Yoga speech meditation is the simplest and most effective of all kinds of meditations. The benefits are the most.

Ms. Gao is a securities analyst. During the day, she has a lot of work pressure and high concentration, but at night she can't go to sleep, even if she counts sheep. It does not help the next day. Friends recommended her to attend

Following yoga, another form of exercise is becoming more prevalent: meditation. The principle of meditation is: by spending 10 to 40 minutes of meditation a day, focusing on a breath, a word, or an image, you can train yourself to focus on the moment. Compared with the role of yoga for body shape, meditation can not only exercise the body, but more importantly, it can change people's emotions and achieve a true "cultivation."

Meditation is a tool. Through practice, you can recognize the possibility of connection between you and others in a whole new way. Meditation is a spirit. Through experience, you will improve the quality of each life stage. Meditation It's the sound of nature sounds, listen attentively, in this anxious world you can increasingly get your own happiness ...

Two CD directors' meditation stories

Don't imagine the meditation experience too mysteriously, in fact it is hidden in you and my life.

1. "Meditation" director "painless"

An old friend told me,

The method is: leaning back on the chair, leaning your head or leaning, let it be, and keep your eyes closed. The object of meditation is preferably the pleasant things in the past, or the beautiful scenery of nature, or the tourist attractions that have been to, or just the famous mountains and rivers on the pictures. Let your imagination make you wander

Meditation meditation, also known as self-relaxation, is an effective measure to relieve mental fatigue. Its theoretical basis is the physiological self-control technology developed in the 1960s. As early as ancient times, human beings have already tried physiological self-control. Yoga is an example of this. After training and learning, people can master this technology to achieve the purpose of self-control of physiological conditions, and can adjust blood pressure, heartbeat, body temperature, etc. The "biofeedback therapy" that has emerged in recent years uses this principle.

The specific implementation of meditation meditation is very simple. It can be roughly divided into four steps: relaxation-meditation-meditation-retracting. The specific method is as follows:

1. Relax. Essentially this is preparation, sitting in a quiet, well-conditioned, softly lit room. With your feet flat on the ground, your eyes closed slightly, take a deep breath, and then slowly exhale. Repeatedly meditate on "relaxation" several times, let the feeling of relaxation spread to all parts of the body, and keep this state for 5 minutes.

2. Meditate. The requirement of meditation is to make full use of imagination and place yourself in a pleasant natural environment, such as in a quiet garden, fragrant flowers from the wind, the wind, and the beautiful seashore, and try to experience the beautiful feeling of the imagined environment as much as possible: The sea breeze gently blows, the waves gently pat, the warm floral fragrance, the green leaves ...

3. Meditation. The main point of meditation is to think of the physical discomfort caused by mental fatigue as an entity and remove it in a way that is acceptable to you, so as to achieve the purpose of rehabilitation. For example, pain in various parts of the body can be imagined as some bacteria gather together, and then meditate that there are a large number of white blood cells surrounding the bacteria, and gradually destroy it, and recover. This is the core of meditative thought, which takes about 15 minutes.

4. Retractable. Before the end of meditation, prepare your thoughts, then slowly open your eyes and turn your attention to the room. The whole process is over.

When I first learned, because I was unfamiliar, there would be a disconnection between the links. As long as you are proficient, this problem will be solved. Meditation is simple and easy. You can do it 2-3 times a day, and you will get significant health effects.

The weather is sultry, and some people are prone to irritability at work and it is difficult to calm down. My colleague Xiao Zhang is one of them. According to introductions, I have been practicing yoga meditation for some time. It is said that the effect is not bad. I often tell others about my practice experience.

Voice Meditation

What exactly is meditation and what is good for the body? Cui Yue, a personal trainer at the Beijing Progressive Fitness Center, told reporters that meditation is a method of contemplation that focuses attention on a specific object. When a person's thinking continues to go in one direction, meditation is formed. According to the practice In different postures of the body, meditation work can be divided into the following types:

1. Simple sitting meditation

Action steps: Sit on the mat with the left foot center on the right thigh and the right foot center on the left leg. Stretch the neck upwards as much as possible; the thumbs of both hands are connected with the index finger (lotus fingers), the palms of the hands are upward, keep the arms and shoulders relaxed, close your eyes, and take a deep breath with your nose.

Note: Keep your back straight at all times.

2. Meditation in Half Lotus Position

Action steps: Sit on the mat, place your left foot on the thigh of your right leg, and your right leg is still tiled on the floor. The other actions are the same as the simple sitting requirements.

Note: After placing the left leg on the thigh of the right leg, slowly press down on the knee joint to relieve the tension in the knee.

3. Lotus Meditation

Action steps: Sit on the mat, place your left foot on the thigh of your right leg, your right foot on the thigh of your left leg, and the left and right calves cross X-shaped. The other actions are the same as the simple sitting requirements.

Note: The lotus seat is a difficult sitting method, so be sure to fully move the joints of the legs and feet before practicing. It is recommended that beginners do not practice this sitting method.

4. Supine meditation

Action steps: The body lies flat on the mat, the legs are differentiated, the arms are naturally stretched on both sides of the body, the palms are up, and the eyes are closed.

Note: Keep your head straight, keep your cervical spine and spine in the same straight line, keep your concentration, don't let yourself fall asleep.

Practice tips

1. Some people have difficulty keeping their back straight during meditation. It is recommended that these people pad a folded towel on the tailbone during meditation to support the waist.

2. When beginners begin to practice, it is difficult to enter meditation in a short period of time. It is recommended that these people try voice meditation. The specific method is: sit down in a yoga meditation position, close your eyes, and focus on Breathe deeply and take a deep breath. When you exhale, make an "O" sound, then close your lips, and make an "M" sound until the breath is fully exhaled, and then inhale again and again. Pay attention to the sounds that your ears can hear, focus on your voice, and experience the echo in your brain.

What can yoga meditation bring us?

Those who practice yoga are convinced that yoga meditation is a way to ensure that both the body and the mind benefit. Yoga meditation can enable practitioners to reach a temperamental state, eliminate their worries and fears, and also allow practitioners to abandon bad habits that are extremely destructive to human health, such as drinking and smoking.