Meditation for about 30 minutes every day can effectively improve the symptoms of anxiety and depression.
"Although many people are using it, meditation is still not the mainstream treatment for any disease." Madav Gauillard, the first author of the study and an associate professor at Johns Hopkins Medical College in the United States, pointed out. "But in our study, meditation and antidepressants have similar effects."
The researchers * * * included data from 47 clinical trials and 35 15 individuals. These people have clinical symptoms such as depression, anxiety, stress, insomnia, substance abuse, diabetes, heart disease, cancer and chronic pain, and have gone through an eight-week meditation course. The researchers obtained moderate-intensity evidence about the improvement of anxiety, depression and pain symptoms, and low-intensity evidence about the improvement of stress and quality of life. There is no clear evidence that meditation can improve other symptoms. During the 6-month follow-up, the above effects of meditation still exist. The researchers found no evidence that meditation is harmful.
In eastern culture, meditation has a long history; In the past thirty years, meditation has gradually become popular in western society.
"Many people think that meditation is just sitting there doing nothing," Gauillard pointed out, "but this is not the case. Meditation is a kind of subjective training aimed at enhancing self-awakening, and different meditation projects achieve this goal in different ways. "
Among many meditation methods, mindfulness meditation has the greatest potential, and it usually takes 30-40 minutes to practice every day. It emphasizes accepting feelings, not judging and relaxing.
We collected 12 very useful daily meditation suggestions:
1. Establish regular exercise.
Realize the importance of daily meditation to yourself and fully accept it from the heart and action. This has a therapeutic effect on a person's body, mind, spirit and mood. Establish regular practice, and you will become stronger and stronger through repeated meditation. Time can be arranged flexibly, but there must be 15 minutes of meditation time every day. You can think of it this way. We easily waste 15 minutes every day. How can we save or even create this kind of time?
2. Start with meditation every morning.
It will be good for the whole day to start every day in a calm and silent state. You will find that meditation for 5- 10 minutes in the morning can easily lead to mindless meditation or feel the flow of energy (vibration), and your chakras will be well cleaned.
Step 3 stay open in meditation
Open your palm and put the whole person in a connection to receive and release energy.
4. Forgiveness from the heart
If your thoughts interfere with your attention, say I forgive, I forgive. When you say that, you can ask Kundalini to take his thoughts away. Remember: forgiveness is the door to complete imprudence.
Use candles and meditation music
At first, we can use some auxiliary tools, such as candles and meditation music, to help us fix our attention.
6. Meditation is a kind of letting go.
Meditation is not to concentrate, focus, visualize or try to stop thinking. It's about letting go and trusting your inner peace.
7. Try to soak your feet before meditation every night.
Soaking your feet regularly before meditation every night will make a big difference in the quality of your sleep at night. This is a very simple and effective meditation method. Many people are surprised to find that they sleep better every day and wake up more energetic.
8. Talk to Kundalini and enter the meditation mode.
Meditation can be a part of your life, and you can enter the meditation state at any time if you want. Whether you are working in front of a computer or driving, you are intrinsically connected with Kundalini, and the meditation mode allows her to bring you into a state of awakening without thinking. Kundalini is the energy triggered by pure desire in our hearts. When we ask for evolution/balance/spiritual ascension, in meditation, we ask our Kundalini to ascend and connect with heaven.
9. Give your question to Kundalini
In meditation, if you are thoughtful or blocked, you should entrust it to Kundalini to get rid of all the problems. You can say: Kundalini, I entrust you, I entrust all the questions to you.
10. Learn to use the top wheel as the sixth sense.
Throughout the day, try to remember the crown chakra, and check the cool breeze on your head at any time to see if your attention is based on the mental body and the crown chakra. Learn to protect the crown block, no matter what you see or hear, don't react to it, and use the state of "cool wind" or "getting hot" as the sixth sense to judge whether you have reacted.
1 1. Stop thinking.
Thinking is like taking off and landing of an airplane. Pay your pure attention to the cool breeze overhead, observe yourself in complete silence, let time stay at this moment, extend the interval between two thoughts, and slowly stop thinking until you wake up without thinking.
12. Collective meditation
Meditate collectively, and you will grow up quickly. Just like when you light a lot of candles, it will be very bright. Collective meditation, exchange meetings, and multiple countries will make the flow of life energy stronger. As more energy flows, you can absorb more energy from heaven, and Kundalini will cooperate with other practitioners more effectively.
Meditation, in the simplest words, is to learn how to concentrate. If used properly, meditation can make you slow down and observe the world without judgment. If you suffer from generalized anxiety disorder (GAD), it can also help you reduce worrying thoughts and bring a sense of balance, calmness and concentration. For the 6.8 million Americans who live with chronic anxiety every day, meditation can provide a way to finally relax.
How can meditation and mindfulness help us reduce anxiety?
The concepts of meditation and mindfulness are very similar. Meditation usually involves trying to enter a different state of consciousness, and mindfulness means being aware of the present. In this way, you may think that mindfulness is a step on the road to meditation.
Both of these practices may help to reduce anxiety, because they can help you reduce anxiety and stay awake without fear.
Mindfulness meditation
Meditation used to treat anxiety usually takes the form of mindfulness-based meditation. This type of meditation originated from the Mindfulness Movement initiated by Jon Cabat-Zinn, the founder of Mindfulness Decompression (MBSR).
The basic premise of this method is to learn to get rid of anxious thoughts. This is achieved by practicing consciousness, recognizing physical tension, understanding your thinking mode and learning how to deal with difficult emotions.
Study on Meditation and Generalized Anxiety Disorder
Research supports that the benefits of meditation on generalized anxiety disorder are positive. 20 13 was randomized controlled trial. 93 patients with generalized anxiety disorder diagnosed by DSM-IV received an 8-week controlled study of consciousness decompression (MBSR) and attention control (stress management education, referred to as SME).
In three of the four studies, MBSR was associated with a significant reduction in anxiety. Participants' positive self-statements have also greatly increased. In addition, a meta-analysis of 20 12 shows that concentrated meditation has a strong supporting effect on anxiety.
How do patients with generalized anxiety disorder practice meditation?
If you suffer from generalized anxiety, practicing meditation every day can help you overcome anxiety and reduce physical tension. If you have taken a yoga class, you are already practicing meditation.
You don't need much time to meditate-first, try to set aside a few minutes every day. As you learn how to relax and calm down, you can gradually increase your time.
Here are the simple steps starting today:
Sit up straight with your feet flat on the floor.
Start paying attention to your breathing. Don't try to change the way you breathe; Simply observe your body as you inhale and exhale.
You may be forced to turn your attention elsewhere. Resist this impulse and continue to focus on your breathing.
Anxiety thoughts may pass through your mind. Admit them and make yourself aware of your breathing.
Continue this silent observation without judgment for about 10 minutes.
Open your eyes and pay attention to your feelings. No judgment, just observation.
The key to learning meditation is to accept the world around you, from a place full of curious observation. This kind of meditation practice can.
Meditation can relieve anxiety, which is also closely related to the activity of amygdala in the brain. The amygdala of the brain is the first area of the brain that responds to environmental stress. This area is a small area with a very old evolution. It is named after almonds. The amygdala is mainly responsible for responding to negative emotions, especially fear. Anxiety patients, this activity will be particularly intense, and the reaction limit is lower than that of the general population. In other words, patients with anxiety disorder will be particularly sensitive and irritable when they encounter external pressure, and a little thing from the outside will easily cause their anxiety and tension, resulting in a vicious circle. Shrinking amygdala often means reducing anxiety.
Meditation is a kind of mental exercise in yoga. Meditation is called "meditation" or "meditation" in Buddhism and "meditation" in Taoism. It is said that this behavior originated in India 3000 years ago.
I have actually been in contact with meditation since 2008 and practiced meditation. Meditation brought me a lot of gains, including joy, self-awareness, enlightenment and so on. Ten years have passed. Although I don't meditate every day, I find time to meditate almost every week. However, in the last two months, I stopped meditation because of too many trivial things.
In the two months since I stopped meditating, I was obviously angry. I am also in the early stage of my business, and everything is not smooth. There will inevitably be boredom in my heart, but it is difficult to find an exit. Inner anxiety is also growing. The concentration of doing things every day has also dropped a lot. It is often difficult to sleep, and my mind is full of clutter.
After lunch today, I forced myself to meditate. Because of anxiety, stress and boredom, I basically don't want to do anything but force myself. This kind of meditation is different from the previous experience and is worth recording and sharing with you.
Ghosts are extinct. Thinking is your thinking and thinking. Meditation, as the name implies, means thinking nothing. Once in high school, a classmate asked me, can you empty your mind and think nothing? I said, how is that possible? When I later learned about meditation, recalling this conversation, I couldn't help admiring my high school classmates. It's really amazing.
After years of training, I did it. I can empty my brain at any time. But today, I didn't meditate according to my previous habit. I chose another method.
Step 1: Find an empty seat and sit down.
I need you to sit cross-legged after sitting down. You don't need to worry about the messy thoughts in your head. Close your eyes and feel your environment. Feel all the sounds you can hear around you. From far to near, slowly transfer your feelings to yourself. This step is mainly to let yourself feel everything in the moment. Attention, from the surrounding environment, shifts to oneself.
Step 2: Feel your breath.
If you have accumulated some hostility like me, your heart is full of anxiety and boredom. Then you must feel your breath, discontinuous, rapid and even a little trembling.
At this time, try to focus on breathing. First, slow down your breathing, and then try to prolong your breathing time. But, in spite of this, you can't let your breathing be natural and smooth.
At this point, you should let your consciousness find and feel uncomfortable places in your body, or places where your breathing rhythm is unstable.
After this feeling lasts for a few minutes, you will feel your chest, as if something is holding your consciousness and it is difficult to relax. The so-called chest is actually Zhongshan point, which is the intersection of the midline of the chest and the two nipples. There is also a term called Zhongwan point. You will feel nervous about this part, just like the unopened lotus flower on the chest of the man on the left in this article.
When you really feel this way, you may feel very uncomfortable. But you need to stick to it and constantly adjust your breathing. Consciousness always feels the position of the acupoints in your chest and tries to relax it. After such efforts, you will feel that this place is slowly relaxing. After a while, you will feel as if your chest has been relaxed and your consciousness has finally been released. Breathing seems to slow down and enter a steady rhythm.
Step 3: Breathe slowly on purpose.
At this time, although your breathing is smooth, you may feel your breathing, which is still a little deep. In other words, you can obviously feel your breathing long and deep, and you can also hear the sound of breathing. However, at this time, you feel that your chest is relaxed, just like the man on the right in the picture, the lotus on your chest is in full bloom and relaxed.
Then, you need to slow down your breathing deliberately. At least, you should make yourself unable to hear the sound of breathing. This state is like air entering your nostrils by itself and then coming out by itself. You are like a stone with a hole in the air, and the air can freely get in and out. Instead of breathing by yourself.
When you reach this state, you will feel completely relaxed. This lasted until the end of half an hour. If you like, you can continue to meditate for an hour or more.
After that, you will feel your chest, which is very comfortable. The boredom and anxiety in my heart will also be swept away. Don't you believe it? Give it a try. If time cannot be controlled by biological clock, it is recommended to set an alarm clock.
Can't!
Focus on your breathing, or any point, and don't interfere with others. This is the core of meditation. It can be said that anyone who can breathe will meditate.
Efforts to eliminate "anxiety" by any means are opposite!
Naturally, it cannot be eliminated. Only by accepting nature and contact as usual with troubles can we adapt and become normal people.
I will talk about this problem from three aspects: life, study and work for the time being. There are economic problems, difficulties and wealth in life; Solutions to learning difficulties, seeking knowledge and examination problems; Personnel relations at work, working environment, job responsibilities, job promotion and so on. The above problems, if not handled well, will make people anxious! To solve these problems, we must first start from the simplest place. Have I eaten in my life? Where am I better than others? Better than who? Then say to yourself, you are really good. Secondly, my mastery and understanding of knowledge and test scores are divided into two. I learn very well, and I have learned so much. How can I be so strong? I will succeed if I persist. Once again, I believe that I have strong working ability and can do a good job. I am still young, and I still hope young people will do it if I have the opportunity. Is it too greedy to ask so much when I have a job? Is this ok? No
Of course, these can be handled through meditation, which will get twice the result with half the effort.
Meditation can do many things, but therapy is not one of them. Meditation can improve memory and emotional control.
And anxiety therapy? First of all, psychological disorders need to be diagnosed. Because common anxiety and anxiety disorder are a continuous process, only professional psychologists can accurately judge them.
Psychological process is a continuous spectrum from normal to abnormal. You want to know the composition of white light: red, orange, yellow, green, blue, indigo and purple. Purple stands for normal and red stands for abnormal. From normal purple to abnormal red is a continuous process and inseparable.
It's the same as anxiety Even people have anxiety, which is a worry about the future and the result of evolution. It is difficult for a person who is not worried about tomorrow to have a chance to reproduce. Normal anxiety can promote you to plan things well.
The handbook of diagnosis and treatment of abnormal anxiety has clear provisions. But meeting the standards doesn't mean you're not normal. Standards are set only to facilitate doctors' diagnosis. The key to distinguish abnormality is to see whether this anxiety has seriously affected your life, study or work. What has a serious impact is abnormality.
If you feel anxious, you can go to the hospital and don't judge yourself.
As for meditation, for a person without anxiety, practice can effectively relieve anxiety. Studies have shown that meditation for half an hour every day for two months can improve mood, and anxiety is a response to mood, so meditation can improve anxiety, but it is not a treatment.
The third miracle answers for you.
I am glad to be able to answer this question.
For most people, we may all have anxious situations. Can anxiety be treated by meditation? I think there is a certain possibility.
First, anxious people are generally very nervous, at a loss, and feel impetuous about the things around them, but if they can calm down and meditate, they can quickly calm down and immerse themselves in silence.
Second, people who can meditate, that is, people who can generally calm down, can certainly help anxiety, because meditation is to let the brain empty, not think, and help relieve anxiety.
Generally speaking, I think meditation helps to relieve anxiety. What do you think of [Ross]?
Friend! Anxiety, irritability, anxiety, such bad emotions are like a dark cloud hanging over our lives, and most people will be at a loss in the face of anxiety. From a psychological point of view, where did anxiety begin? How do we overcome anxiety?
If you feel anxious, an easy way to calm yourself down is to pay attention to the regularity of breathing. When we feel nervous, we inhale faster than exhale.
So in order to stay calm, we need to reverse this situation. Pay attention to breathing, try to breathe every five seconds, and breathe every five seconds. Don't worry about the speed of counting, keep a steady speed of five seconds in and five seconds out. Now start to extend the expiration time for more than two seconds. Don't work hard. Just keep a gentle breathing rhythm. When the exhalation is longer and longer, the relaxation response begins.
When I am surrounded by anxiety, I feel that I can't calm down and do nothing, but it is very helpful to gradually relieve anxiety with meditation.
However, relieving emotions is only the first step of psychological counseling. After our emotions are relieved, we need to discuss the deep psychological reasons behind anxiety with meditation instructors, repair the trauma at the personality level together, and become a healthier and better person.
Once I meditated on my homework in class, the teacher led us to face anxiety together through the professional guidance of my homework. After that, many people gave feedback, but they relaxed after facing it. Many partners said that their insomnia symptoms disappeared, their psychological pressure was reduced, and they were no longer as anxious as before.
In fact, we should learn how to deal with our anxiety and learn to transform it. In "Love Meditation, Love Life", I learned some free meditation courses and methods, and a professional meditation tutor will lead you and teach you how to face anxiety and release it. You can try it, and then you will definitely improve your quality of life.
I'm happy to answer your question.
Meditation can cure anxiety. But the music of meditation and the energy of the master who makes meditation are the most critical. If you believe me, I can recommend you a great meditation material. I have personally experienced the scene, and I have seen different patients have different reactions after listening to meditation. I wish you get rid of anxiety as soon as possible.
I hope my answer can help you.
This is more difficult. Just like becoming a monk, but monks also eat meat. For normal people, anxiety is caused by people's desires and purposes. Of course, some people who are naturally deficient in secretion will also have anxiety because of uneven hormone secretion. Therefore, as long as people have desires and purposes, anxiety exists, which can't be basically eliminated and can only be reduced.