我們生活中的緊張與壓力，
日復一日，沒能適當的排解，
有害於身心。
保養身體、保持運動雖然有益，
但更需要的是安靜下來
關心自己的內在。
想與您分享
據我所知有關靜坐
對於提升身心健康的資訊：
- 專注於當下的感覺和呼吸時，會減少對過去和未來的擔憂，有助減輕壓力和焦慮。
- 科學家發現，静坐時大腦出现的大量alpha波，當大腦頻率處於alpha波時，人的意識清醒，但身體卻是放鬆的，它提供意識與潛意識的“橋樑”。 在這種狀態下，身心能量耗費最少，相對的腦部獲得的能量較高，運作就會更加順暢、敏鋭。
- 此外可促進一種荷爾蒙激素的增長，使血管擴、血液通暢。使人體進行新陳代謝的物質 - 三磷酸腺苷增高。
- 只要静坐5至10分鐘，人的大腦耗氧量就会降低17%，相當於深睡7個小時後的效果。同時發現受試者血液中「疲勞素」的乳酸濃度有下降。
- 增加人體的免疫够恢復身體的自我修復機制和自我平衡的機制。對神經激素和部分神經系统都起作用，有助於緩和心臟疾病症狀。预防和治療心血管疾病的有效方法，可做傳統心臟病的輔助手段。
- 幫助降低血壓、心率和呼吸速率，促進身體的放鬆和平靜。
- 改善睡眠質量。
- 減輕憂鬱症狀、管理情緒。
如何靜坐？
其實沒想像中那麼難，
只要放鬆心情，坐姿端正
專注一呼一吸( 用鼻子呼吸 ）
的感覺。
期間可能會有不同的情緒湧現，
不要執著也勿需壓抑。
再將注意力回到呼吸的感受。
輕鬆緩慢的一呼一吸⋯
靜坐可依個人的方便，
在一靜處端坐，
10分鐘或更長時間。
這是基本單純的呼吸。
有另一種「腹式呼吸」
有助於深化呼吸並放鬆身心。
輕鬆舒適的坐姿，
將手放在腹部上。
吸氣時，讓腹部擴張，感受氣流進入身體。
呼氣時，腹部收縮，感受氣流離開身體。
專注於腹部的上升和下降，
逐漸深化呼吸，並讓身體放鬆。
我們可以依據自己的需要選擇呼吸方式。
靜坐期間，可能會感覺到身體放鬆
或某些部位的輕微不適，
這是因為在放鬆的狀態下，
我們會有更加敏鋭的感覺。
如果有不適，可調整更舒適的坐姿。
科學文獻提到有關靜坐的益處 ：
可以減輕壓力、焦慮，減少疼痛。
也可以對大腦的結構產生影響。
由大腦掃描發現，
靜坐可以使人的大腦灰質增多。
額葉的灰質掌管人的智力。
人在老化過程中，
此處灰質體積會逐漸減少，
造成智力衰退，認知功能退化。
但靜坐有助於避免此處的
灰質減少，讓大腦保持年輕。
有靜坐的人，
腦中的灰質都增加，
包括和聽覺、感覺相關的區域。
還可以看到大腦的杏仁核縮小，
杏仁核跟恐懼、焦慮有關。
受試者的杏仁核縮小
表示其壓力水平有降低。
靜坐時
放下所有煩惱雜念，
清除腦中的混亂，
讓心靈休息，保持腦的健康。
增強記憶力與其他腦部功能。
淨化心靈的同時
靜坐也能開發慈愛的能量。
此外也有可能平衡身心上的病痛
如心臟病、癌症、
憂鬱症、 過動症、
注意力短缺症⋯
得以療癒。
靜坐的過程中，
即使只能專注平靜片刻，
那也是得到了片刻的寧靜，
也是一趟清淨心靈之旅。
The tension and pressure in our life,
day after day, without proper resolution,
it is harmful to the body and mind.
Although it is beneficial to maintain health and exercise,
But what you need more is to calm down, care about your inner self.
I would like to share with you
as far as I know about meditation
information on improving physical and mental health :
- When focussing on the current feeling and breathing, it will reduce worries about the past and the future. It helps to reduce stress and anxiety.
Scientists have found that a large number of alpha waves appear in the brain during meditation.
When the frequency of the brain is at alpha waves, people's consciousness is awake, but the body is relaxed.
It provides a "bridge" between consciousness and subconsciousness.
In this state, the physical and mental energy consumption is the least, and the relative energy obtained by the brain is higher,
and the operation will be smoother
and more sensitive.
In addition, it can promote the growth of a hormone, which can expand blood vessels and make blood flow.
The substance that metabolites
the human body - adenosine triphosphate increases.
- As long as you do meditation for 5 to 10 minutes, the amount of oxygen consumption in the human brain will be reduced by 17%, which is equivalent to the effect after 7 hours of deep sleep. At the same time, it was found that the concentration of lactic acid in the blood of the subjects decreased.
- Robert Schneider, director of the Natural Medicine and Prevention Centre at Mahrich Disposal University in the United States, said after years of research ：Meditation seems will increase the body's immunity to restore the body's self-repair mechanism and self-balancing mechanism. It works on both nerve hormones and part of the nervous system, helping to relieve the symptoms of heart disease. An effective way to prevent and treat cardiovascular diseases can be used as an auxiliary means for traditional heart disease.
- Help reduce blood pressure, heart rate and breathing rate, and promote the relaxation and tranquillity of the body.
- Improve the quality of sleep.
- Reduce depression symptoms and manage emotions.
How to do meditation?
In fact, it's not as difficult as expected.
Just relax and sit upright.
The feeling of focussing on one breath and one breath ( Inhale and exhale air with our nose )
Different emotions may emerge during this period.
Don't be persistent and don't be depressed.
Then return our attention to the feeling of breathing.
Relaxing and slow breathing... Sitting in a quiet place
depends on your personal convenience.
10 minutes or more.
This is basically simple breathing.
There is another kind of "abdominal breathing"
It helps to deepen breathing and relax.
Relaxed and comfortable sitting posture,
Put our hands on our abdomen.
When inhaling, let the abdomen expand and feel the airflow into the body.
When exhaling, the abdomen contracts and feels the airflow leaving the body.
Focus on the rise and fall of the abdomen, gradually deepen breathing, and relax the body.
We can choose the way of breathing according to our own needs.
During meditation,
we may feel physical relaxation or slight discomfort in some parts.
This is because in a relaxed state,
we will have a more sensitive feeling.
If we feel uncomfortable,
we can adjust it more comfortably
sitting posture.
Scientific literature
discuss the benefits of meditation：
Can reduce stress, anxiety and pain.
Also have an impact on the structure
of the brain.
Found by brain scan,
meditation increased gray matter
in the brain.
Our intelligence is in charge of the
gray matter
of the frontal lobe.
People in the aging proces
gradually decreases of the gray matter
of the front lobe
cause mental decline and cognitive function decline.
Meditation could help to avoid the decreases
of the gray matter of the front lobe
and keep our brain young.
People who meditate
can help the gray matter in the brain increases
including areas related to hearing and sensation.
And amygdala will shrink.
Amygdala related to fear and anxiety.
If the amygdala, appears to shrink
indicates that stress level has decreased.
When we are meditating,
let go of all worries and distracting thoughts,
to clear the confusion in the mind,
let the mind rest, keep your brain healthy.
Enhance memory and other brain functions.
When the mind is cleansed,
meditation can also develop
the energy of loving - kindness.
Balance discomfort -
Mental or bodily distress.
Such as heart disease, cancer,
depression, hyperactivity,
attention deficit disorder...
might be healed.
In the process of meditation,
even if you can only focus on calm for a moment, we will get a moment of tranquillity.
It's also a journey to purify the mind.
