Studies have shown that in patients with mild and moderate depression, mindfulness meditation and antidepressant anxiety medications are administered, respectively8 weeksThe latter two groups experienced comparable levels of improvement in anxiety symptoms, and the group that practiced mindfulness meditation could have this effect for a longer period of time. And brain imaging showed that after 8 weeks of mindfulness meditation, the brain's functional connectivity (Attention), hippocampal gray matter density (Learning and memory) increased, and the amygdala density (Dealing with anxiety and stress) declined, indicating that meditation has an effect on attention, memory, and dealing with stress [1-2]. Here are the questions that beginner meditators need to know:
1.Choose a space that is suitable for meditation: Choose a place that is quiet, comfortable, and not easily disturbed.
2.Adjust the body to a comfortable position: there is no fixed posture, but it is easy to fall asleep while lying down (you can choose it when you meditate), and it is easy to get tired when standing, so you generally choose to sit and straighten your back to facilitate smooth breathing.
3.About meditation time: At first, you can start with a short meditation (such as about 5 minutes), you can follow the guidance of the meditation audio first, and then slowly get used to it, and you can increase the duration appropriately according to your own situation.
4.What do you think when you meditate? What to do if you get distracted? Meditation, that is, the elimination of thoughts, removes all the things, thoughts and thoughts that are thought in the mind, transcends the distractions of matter, and achieves the state of unity of body and mind. So don't think about anything when you meditate. But it's hard for someone to really think about nothing, so something needs to be thought of to relax.
So what to think? Imagine that you are observing your breathing, imagining that the air flow slowly enters the body through the nasal cavity and sinks down to the abdomen as you inhale. Then stop for a while, and then the air flow out of the body with the exhalation, and the cycle repeats!
Beginners may find it a bit difficult, but you can find a meditation audio online that suits you and follow the guide. A good meditation audio will immerse people in it, and they will feel calm and comfortable after following the guide naturally and easily.
If your mind wanders, don't get discouraged and be patient yourself, as this is a natural part of the meditation process. When you realize that your mind is drifting away, just bring it back to the present moment in time.
5.How long does it take for meditation to work? The short-term effect is that you will feel relaxed and decompressed after doing it. Generally, if you stick to it for 1-2 months, you will find that your concentration increases, your heart is calmer, your positive emotions increase, and your temper improves. Therefore, try to stick to it for about 15 minutes a day. If you forget it once in a while or are too busy to take care of it, don't worry, just keep going.
Is meditation only done this way? Actually, no, mindfulness meditation can actually be done anytime, anywhere. For example, drinking a cup of coffee with your heart, immersing yourself in reading a book, eating a meal, working wholeheartedly, etc., are all mindful lives! If you want to know more about mindfulness meditation, you can read Mark. Williams' Mindfulness for Better Mood**
There are many benefits to consistent meditation. It can help reduce stress, anxiety, and depression, and can also improve focus, focus, and creativity, enhance self-awareness, promote inner peace and tranquility, and improve overall well-being.
Let's find a better version of ourselves together
References: 1 zhang zongpai,luh wen-ming,duan wenna,et al.longitudinal effects of meditation on brain resting-state functional connectivity.scientific reports.2021;11 (1)：11361.doi:10.1038/s41598-021-90729-y
2. hoge elizabeth a,bui eric,mete mihriye,et al.mindfulness-based stress reduction vs escitalopram for the treatment of adults with anxiety disorders: a randomized clinical trial.jama psychiatry.2023;80 (1)：13-21.doi:10.1001/jamapsychiatry.2022.3679