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瞑想やヨガ初心者のためのガイド

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Meditation and yoga are highly effective techniques for relaxing the body and clearing the mind. It all began some 1,500 years ago when the ancient sage, Patanjali, wrote the yoga sutra's 196 aphorisms on the art of meditation. Among these was this simple but transcendental saying that has survived the centuries:

"Yoga is the effort to still the thought and feeling waves of the mind."

This "effort" comes from finding a calm place within us. A place where the body is relaxed, the mind is quiet, and the attention is focused neither in the past nor the future, but in the immediate moment. To reach this calm and relaxed place, you needn't be sitting crossed legged with the eyes closed, or hanging upside down on a tree limp. You can meditate just about anywhere in any position. And you can meditate on nature, your breath, a mantra (a mystical syllable or poem), sensations in your body, even the wind rustling through leaves, or a babbling brook. Meditation involves focusing the mind and deadening the incessant chatter and clutter of the outside world.

Meditation is like a breath of fresh air for your mind. But to breathe properly, you need to practice what most people have forgotten-to breath from your stomach. You will take in more oxygen this way, which will enhance your overall health. Find a comfortable place to lie or sit. Place your hands on your stomach and inhale slowly. Breathe in for a count of four; breathe out for a count of six. Breath deeper, keeping exhales two counts longer than inhales. Don't hyperventilate. Keep it slow and steady. Be conscious of the breath coming in and out as you breathe through your nose.

Instead of jogging till you drop, try slowing down to a nice, easy walk. For most folks, a long walk is better than an exhausting run - since the dawn of time, hunter-gatherers ran only when chased by beasts. Make sure each step is timed to coincide with your rate of breathing. Look straight ahead, feel the shifting of your body weight as you deliberately take each step. With every step and breath, you should begin to clear your mind of extraneous thoughts. Practice walking this way for 10 to 15 minutes a day.

You can easily practice this highly versatile meditation technique virtually anywhere, anytime. This "body wave" method is especially relaxing when you're stressed out at work. It can also be the precursor to a good night's sleep before bedtime. Imagine a wave of energy moving across your body from your feet through each body part to your scalp. Breathe deeply as this wave moves across skin and muscle. Empty your mind of extraneous thoughts and feelings. Do this for several minutes each day as time permits.

Once you have mastered these basic breathing and meditation techniques, you may want to practice some basic Yoga. The key to a successful exercise session is the attitude-that means a small ego and a big heart. Be sure to wear loose fitting clothes or a stretch suit, and use a mat, blanket, and pillow. And remember to wait four hours after eating before you start.

The best way to learn Yoga techniques is to take a class from an experienced practitioner. You can also find books and DVDs to show you the various physical poses and exercises-such as sitting, standing twists, supine and inverted poses-as well as proper warm up and wind down exercises.

追加ソース:

HelpGuide.org
http://www.helpguide.org/mental/stress_relief_meditation_yoga_relaxation.htm

Meditation as Medicine Yoga Journal
http://www.yogajournal.com/practice/2572

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