如何轻松进入冥想并培养这种正念练习的无数益处

May is Meditation Month, and what better way to learn about this healing mindfulness practice than through captivating Q&A sessions with our meditation experts. As they explain the benefits of meditation, the various techniques, and easy on-the-go tools, we invite you to sit back, relax, and simply take it all in.

You can use this article as an opportunity to simply be, taking note of your current state, and using the below advice to release stress in your mind, tension in your body, and expectations from the world around you. After all, mindfulness begins from within, and you have the power to activate it—and reap all the rewards of it—at any given moment. 

您正在寻找附近的引导式冥想体验吗？ 点击这里查看我们的完整活动日历，参加我们的活动。

采访临床健康心理学家 Lindsay Bira 博士，她在1 Hotel South Beach 举办了各种冥想活动。

冥想有什么好处？

There are many! Meditation is a brain exercise that allows different parts of the brain to work together. These parts get stronger with practice and lead to major health benefits. The brain is fascinating! Once we understand how it works, we can make it work better for us. That’s where meditation comes in.
 
Meditation, a mind-body practice, brings measurable benefits to the brain for our emotional and physical health. Research shows that meditation helps us focus certain parts of our brain to quiet our mind and calm our nervous system. Specifically, research shows that meditation trains the amygdala, the fear and stress center in the brain, to be less active. With consistent practice, you are better able to control your thoughts, think flexibly about a stressor (one of the best abilities we can develop), increase awareness and connection with yourself, enjoy the things you have right now, and experience positive emotions more often and more easily. Physically, you are able to significantly lower your heart rate and blood pressure and even improve your sleep.  
 
This science is solid. Harvard researchers and many more have been able to test the wide array of benefits using MRI and CT scan technology, showing measurable changes in the brain. It is now a recommended practice for any high-performing professional, especially leaders, and can be seen written about widely, like this article in Forbes. If you have a medical condition aggravated by stress (pretty much all of them), meditation can help in reducing inflammation and improving skills for the management of discomfort or pain.  
 

对于如何将冥想融入日常生活，您有什么建议吗？

当然可以。以下是一个为期三周的计划，确保你能建立起自己喜欢并能坚持的练习，从而获得这些益处：

• Week 1: Start with a small mindfulness meditation daily.  Set your timer for five minutes a day (yes, only five minutes!), sit up straight, and simply close your eyes.  Take slow belly breaths, and observe all your senses and thoughts without judgment. Anything goes.  
• Week 2: Set the timer for ten minutes daily. This week, focus on only one of your senses – the sensation of your breath as you breathe deeply and slowly use your diaphragm (“belly breathing”). Distractions are normal – continue to go with the ebb and flow of it all. 
• Week 3: Set the timer for 15-20 minutes daily. Repeat Week 2 with the focus on your breath.  Begin to see yourself as separate from your mind and your thoughts, so that as they come up and try to distract you, you are observing them with some distance and are more easily able to come back to your breath. The more you practice, the bigger these quiet spaces get and the more your awareness and control grow.
   

您是否在网上或通过社交媒体提供冥想，人们在哪里可以找到您？

我有时会在 Instagram Live 上举行弹出式冥想，这总是很有趣！我主要通过 "海洋导向 "静修营提供冥想培训，并为我的 1:1 客户录制定制音频。你还可以看到我定期与 @1hotel.southbeach 合作，开展各种正念和健康课程。在 IG@drlindsaybira 上关注我，或访问我的网站 (drlindsaybira.com) 随时了解未来活动的最新信息！
 

专访Toronto 1 Hotel 健康专家兼冥想领袖 Luciana Santaguida。
 

一个人应该花多少时间冥想才能看到好处？

If meditation is new to you, start small. Anything is better than nothing. Five to ten minutes a day can create a shift. Remember there is no right or wrong. Try to stay open and do your best.

 
Can meditation be done while traveling or on the go?

当然可以。冥想可以随时随地进行。你是驾驶员，所以无论何时，只要你为冥想创造空间，你就能做到。如果你在机场、飞机上、与司机同行的途中等有闲暇时间，可以戴上耳机，听一段引导式练习。
 

参加冥想课程与自学冥想相比有什么帮助？

有老师指导的课堂环境能为你提供更多支持和灵感，让你继续练习或学习新的风格。自我指导的练习需要你百分之百的投入和动力，以保持专注并完成练习。两者在不同时期对个人都有帮助。
 

您是否在网上或通过社交媒体提供冥想，人们在哪里可以找到您？

我提供面授和在线课程与活动！你可以在我的 instagram@lucianawithlove上找到我，或者给我发电子邮件[email protected] 加入我的活动和疗愈音乐通讯。