Taking a few minutes to focus your mind each day can reduce stress, pain, depression, and more
You can't see or touch stress, but you can feel its effects on your mind and body. In the short term, stress quickens your heart rate and breathing and increases your blood pressure. When you're constantly under stress, your adrenal glands overproduce the hormone cortisol. Overexposure to this hormone can affect the function of your brain, immune system, and other organs. Chronic stress can contribute to headaches, anxiety, depression, heart disease, and even premature death.
Though you may not be able to eradicate the roots of stress, you can minimize its effects on your body. One of the easiest and most achievable stress-relieving techniques is meditation, a program in which you focus your attention inward to induce a state of deep relaxation. For depression, meditation was about as effective as an antidepressant.
Meditation is thought to work via its effects on the sympathetic nervous system, which increases heart rate, breathing, and blood pressure during times of stress. Yet meditating has a spiritual purpose, too. "True, it will help you lower your blood pressure, but so much more: it can help your creativity, your intuition, your connection with your inner self.
The beauty and simplicity of meditation is that you don't need any equipment. All that's required is a quiet space and a few minutes each day. "Start with 10 minutes, or even commit to five minutes twice a day," Preferably meditate at the same time every morning. That way you'll establish the habit, and pretty soon you'll always meditate in the morning, just like brushing your teeth."
Sit comfortably in a chair or on the floor with your back straight
Close your eyes, or focus your gaze on the object you've chosen
Breathe slowly, deeply, and gently.
Keep your mind focused inward or on the object. If it wanders, gently steer it back to center
Breathe peace and quiet into your heart and mind. "While you're breathing out, imagine your breath as a river or a tide that's carrying your thoughts away,
0 comments:
Post a Comment