Minutes of meditation every day can reduce stress, open up troubles, and strengthen focus and insight.
I started to meditate 5 years ago. Just investing 5 to 10 minutes a day can relax me, increase my work efficiency, and reduce my temper.
Different religions also practice meditation. In recent years, Western medicine has begun to pay attention to the practicality of meditation, and multiple clinical experiments have proven its functions and benefits. Many clinical psychologists in Hong Kong and overseas believe that meditation can help improve negative emotions such as depression and anxiety, and have applied it to patients.
There are many methods of meditation, the most commonly used is counting breaths. Stop your mind by focusing on counting the numbers. After inhaling through the nose, exhale through the nose. As you exhale start counting one, two, three, four, five. Count the number as long as you exhale.
Repeat this breathing exercise over and over again, keeping your mind relaxed but focused on your breathing. All thoughts other than breathing do not arise actively. If a thought arises, just acknowledge its occurrence without continuing the thought process. Once you continue to focus on your breathing, your thoughts will naturally go away.
The key is not to suppress the thoughts that come to you, as too much suppression will only lead to rebound. Through this concentration training, we can bring our mind back to our breathing and reduce emotional fluctuations when encountering any impact.
We are carried around every day by social media on our phones. Instead of chasing your thoughts, spend time with yourself.
When meditating, if there is an instructor to guide you and you practice with other students, the effect will be more ideal. It is recommended to meditate in the morning to prepare for the challenges of the new day.
▲ Radiology Specialist Dr. Shum Sing Fai, John
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