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Our lives are always caught up in the hustle and bustle to work faster and more. Working a lot is easy, but sitting still is a difficult thing for many people. The following article will help you know how to meditate to be able to sit still for 5 minutes a day.
1. What is meditation?
In the past, it was thought that meditation helps people go deeper into the mystical spiritual world. Today, meditation is known as a method to help reduce stress and anxiety, bringing peace to the soul with just a few minutes a day.
While meditating, you should focus your attention and get rid of all the thoughts in your head that make you stuck and stressed. This improves your psychological well-being, builds positive attitudes, builds self-discipline, and can increase pain tolerance.
2. How to focus on meditation?
When you first enter the world of meditation, you should forget that you are meditating and think that you need to sit quietly, stop all thoughts to rest by minimizing all factors that can make you distraction . For example, leave the phone on silent, if you are in a room with a door, close the door and start. If you really start seriously, you will do it over time.
You should meditate for 5 minutes every morning before going to work or whatever time of day works for you. Once you get used to this rhythm of life, you can increase the time of meditation to be effective.
The space for meditation needs to be a quiet place, without drafts and can light a scented candle or a little lemongrass essential oil for light and pleasant scent. It can be seen that space and time play a very important role in the practice of sitting still for 5 minutes a day.
There are many methods to practice meditation effectively, but the basic principle when meditating is to help people achieve a state of alert, focused brain by trying to pay attention to thoughts and feelings but without judgment about it. This helps our mind focus on the present moment.
Sit in a still state to focus on your breath by taking deep breaths to expand your abdomen and then slowly exhaling. Pay close attention to your breathing every time you find your mind wandering about something else. The purpose of meditation is to help you focus on your thoughts without judging or analyzing them.
Thiền định được biết đến là phương pháp giúp giảm căng thẳng và lo âu
3. The effects of meditation on health
Physiologically, when meditating for 5 minutes a day, it reduces physical arousal, lowers heart rate, reduces stress, and changes brain wave patterns.
Psychological and health aspects of meditation include:
Meditation helps reduce stress, control anger or stress; Enhance concentration to help improve efficiency in study and work; Helps control anxiety disorders, sleep disorders, cardiovascular diseases; Meditation helps the brain release Endorphin, a natural pain reliever for the body. Muscle tissue will be more relaxed and reduce pain sensation; There are many studies that suggest that meditation combined with yoga is as effective as medication for chronic low back pain. At the beginning of the challenge of 5 minutes of sitting still every day it seems very difficult, but if you persevere in practice, this method promises to bring many benefits to your health.
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Reference sources: webmd.com, healthline.com
