Accompanying the Journey to Inner Peace with Music
Can you spare just 6 minutes to meditate to relieve stress daily?
In modern society, almost everyone has anxiety caused by stress: children are facing the worries of college entrance exams, young people who have just graduated are bearing the burden of finding a job, and middle-aged people need to cope with supporting a family, working overtime, investing, and doing business. , and various issues such as unemployment. Elderly people often suffer from various diseases. If stress is unavoidable, then how to effectively resolve it and maintain a good mood becomes the key to victory. If stress makes you anxious, nervous, and worried, meditation is your best friend.
Meditation (中文 冥想) has been the cornerstone of the pursuit of tranquility and self-knowledge for thousands of years. Derived from ancient Chinese and foreign traditions, it provides us with the door to a more peaceful mind and a healthier body. There are many forms of meditation. In addition to various types of meditation, such as guided meditation, mindfulness-based stress reduction meditation, mantra meditation, and transcendental meditation, the well-known Qigong, Tai Chi, and yoga are also types of meditation. . Meditation is to reduce the excitement point of intellectual and rational cerebral cortex, and make the autonomic nervous system and subconscious mind active, thereby achieving a state of selflessness.
Listening intently to relaxing music such as jazz or Bossa Nova (New Trends in Portuguese) is the best way to start your meditation.
In this guide, we’ll explore how to prepare for meditation, proper body posture, breathing techniques, and how to focus your mind. Additionally, we’ll dive into the history of meditation, its benefits, appropriate music, and the recommended length of each session.
1. Preparation for Meditation
- Find a Quiet Space: Choose a calm and comfortable location where you won’t be disturbed.
- Set a Regular Time: Consistency helps in building a meditation habit. Morning or evening are ideal times.
2. Body Gestures
- Sitting Position: Sit cross-legged on a cushion or chair. Keep your spine straight and hands gently resting on your lap.
- Relaxed Posture: Ensure your body is relaxed but alert. Your shoulders should be relaxed, and your neck aligned with your spine.
3. Breathing Techniques
- Breathe through the nose: Close your mouth and touch the tip of your tongue lightly to the roof of your mouth. Tuck your jaw in to keep your head, neck, and spine in a straight line.
- Gentle Breathing: Focus on breathing naturally. Inhale and exhale gently through your nose, feeling the breath as it moves in and out of your body.
- Rhythmic Pattern: Try to establish a smooth, rhythmic breathing pattern. This helps in calming your mind.
4. Concentration
- Focus on Your Breath: Pay attention to the sensation of your breath. This practice helps in keeping your mind from wandering.
- Letting Go of Thoughts: When thoughts arise, gently acknowledge them and return your focus to your breath.
5. Benefits of Meditation
- Reduced Stress: Regular meditation reduces stress and anxiety.
- Improved Concentration: It enhances your ability to concentrate and stay focused.
- Better Health: Meditation has been linked to improved immune function and overall well-being.
6. History of Meditation
- Generally thought to have originated in ancient India, meditation is a key component of many spiritual traditions, including Buddhism and Hinduism, and has spread worldwide.
7. Music and Meditation
- Soothing Sounds: Gentle, instrumental music or nature sounds can enhance the meditation experience.
- Silence is Golden: For many, silence is preferable as it allows a deeper connection with the inner self.
8. Duration of Meditation
- Start Small: Begin with 6 minutes daily and gradually increase.
- Consistency Over Duration: Regular, short sessions are more beneficial than infrequent, long ones.
Let’s get started now! First try to see if you can sit cross-legged, with your upper body straight, so that the muscles can continue to work without causing front and back pressure on the spine. You can feel that your whole body is stretching upwards, which can enhance the strength of your waist and legs and relieve the pain caused by sitting for a long time produced low back pain.
Any of the above cross-legged sitting positions will work. Of course, you can also sit on a chair with your legs down, your upper body straight, and your hands gently placed on your knees.
Meditation Music Videos to Help You Focus
When you first learn to meditate, the hardest thing is to focus. People’s minds are distracted, and it is difficult for their thoughts and thoughts to stay in one place. If they have troubles, they will always be entangled in their minds. Now that’s where meditation music videos come in. This is not an ordinary relaxing music video, but a video dedicated to a meditation class. The length is usually 6 minutes or a multiple of 6 such as 30 minutes. The music of each meditation class will start with natural sounds such as the sound of rain, birdsong, or the crackle of burning wood in the fireplace, allowing you to easily grasp the time of a class. You just need to focus all your attention on the video, and other thoughts will naturally disappear. Here are a few YouTube meditation music videos for your convenience:
The Sound of Rain Comes Every 6 Minutes
Birdsong Every 6 Minutes
The Crackle of Burning Wood in the Fireplace Occurs Every 6 Minutes
Birdsong Every 30 Minutes
Meditation is a wonderful journey towards self-discovery and inner peace. By incorporating these practices into your daily life, you can reap the many benefits that meditation has to offer. Remember, meditation is a skill that improves with practice, so be patient and consistent.
