冥想

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概述

冥想是一种身心互补的医学，已有数千年的实践历史。冥想时，您需要有意识地集中注意力，尽可能不去想过去或将来。

冥想有多种形式。但是，大多数形式的冥想有以下建议：

  • 安静的环境
  • 舒适的姿势
  • 集中注意力
  • 开放的态度

冥想可能会带来许多益处，例如有助于：

  • 集中注意力
  • 放松身心
  • 保持内心平静
  • 减轻压力
  • 缓解疲劳
  • 维持情绪健康

研究发现，冥想可能有助于减轻焦虑症和抑郁症的症状。与常规药物结合使用时，冥想可能会改善身体健康。例如，一些研究表明，冥想可能有助于治疗以下医疗状况的症状：

  • 慢性疼痛
  • 哮喘
  • 癌症
  • 心脏病
  • 高血压
  • 睡眠问题
  • 消化问题

目的

Meditation may offer many benefits. Meditation might help you:

  • Focus.
  • Relax.
  • Sleep better.
  • Improve mood.
  • Lower stress.
  • Lessen tiredness.
  • Change thought patterns that don't serve you.

Research has found that meditation may help lower symptoms of anxiety, stress and depression. When used with conventional medicine, meditation may improve health. For instance, some research suggests that meditation might help manage symptoms of:

  • Ongoing pain, also called chronic pain.
  • Asthma.
  • Cancer.
  • Heart disease.
  • High blood pressure.
  • Sleep problems.
  • Digestive problems.
  • Post-traumatic stress disorder (PTSD).
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风险

Experts believe meditation has few risks. But there haven't been many studies on what harm meditation can cause. For some people, meditation might cause anxiety or depression. More study is needed.

如何进行准备

Many forms of meditation exist. If you're just starting, focusing on the breath is a simple way to start meditating. Follow these steps:

  • Find a quiet space where you won't be disturbed.
  • Sit in a comfortable position.
  • Set a timer for how long you want to meditate. You might try 10 to 15 minutes at first.
  • Close or partly close your eyes.
  • Focus on your breathing. Breathe in and out as you usually do. If it helps you to stay focused on your breath, try saying "breathe in" to yourself while breathing in. Say "breathe out" to yourself while breathing out.
  • When your mind wanders, simply notice it. Then bring your focus back to your breath.
  • To end the meditation, stop focusing on the breath. But stay seated and keep your eyes closed for a minute or two.
  • When you're ready, open your eyes.

可能出现的情况

Meditation takes practice. Even if you've been meditating for years, your mind might wander. Don't judge. Accept what happens during meditation and keep going back to your focus.

If you need help, you might try taking a class with a trained teacher. Or try one of the many videos you can watch online or a meditation app you can download from app stores.

结果

Meditation releases tension from the body. You might feel calmer after each session. Over time, you might find yourself feeling less stressed and more relaxed overall. You might find yourself better able to handle life's events.

来自妙佑医疗国际员工

在 Mayo Clinic 治疗

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医生与科室
May 05, 2022
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  1. Meditation: In depth. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/meditation/overview.htm. Accessed Jan. 5, 2022.
  2. AskMayoExpert. Meditation. Mayo Clinic. 2021.
  3. Seaward BL. Meditation. In: Essentials of Managing Stress. 5th ed. Jones & Bartlett Learning; 2021.
  4. Seaward BL. Meditation and mindfulness. In: Managing Stress: Principles and Strategies for Health and Well-Being. 9th ed. Jones & Bartlett Learning; 2018.
  5. Complementary, alternative, or integrative health: What's in a name? National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/integrative-health. Accessed Jan. 5, 2021.

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