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所在平台: Udemy |
课程主页: https://www.udemy.com/course/the-beginners-guide-to-meditation-l/
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课程名称：初学者的冥想指南 课程概述：清理思绪，改善生活。该课程介绍了冥想的历史以及其在心灵和心理健康方面的诸多益处。冥想起源于数千年前的印度，最早记录于《吠陀经》中，并随着人们对其益处的认识而流传下来。 冥想的好处： - 减少抑郁和焦虑 - 改变大脑结构 - 促进内心平静 - 防止反应性行为 正念冥想及其作用： - 专注于当下，关注自身感官的体验 - 重塑神经通路与不良思维习惯 - 有助于缓解创伤后应激症状 - 辅助戒毒者的恢复 慈悲冥想的好处： - 促进同情心 - 鼓励宽恕与自爱 - 对遭受虐待或创伤的人特别有益 - 有助于打断负面思维模式并替换为积极思维 与昆达里尼瑜伽一起的积极冥想： - 即使是认为自己无法冥想的人也能参与 - 瑜伽通过身体和精神的同步提供积极的冥想方式 - 身体活动后思维会变得更加平静 - 适合不喜欢静坐的人 超越冥想的好处： - 通过使用咒语专注思想和能量 - 有助于提高生产力 - 让练习者更加专注于重要的事项 - 引导冥想可能会应用 - 常与深入的自我反思和精神理解相关 - 对有ADHD的人非常有效 禅宗冥想的实践： - 更传统的冥想风格 - 可以使用玛拉（佛教念珠）专注于特定的咒语或思想，一共108次 - 承认自己的思绪但不要陷入其中 - 使用手势（特定的冥想手势）帮助练习者 初学者的提示与技巧： - 保持舒适 - 放松，不必过于关注呼吸，除非难以放下思绪 - 从短时间开始，不要一开始就设定20分钟的冥想时间以免感到压迫 - 早晨冥想为你的一天定下基调 - 不要强迫自己冥想 该课程为冥想初学者提供了全面的指导与实践建议，助你在繁忙的生活中获得内心的宁静与平和。
Clearing Your Mind and Improving Your Life The History of Meditation • Ancient practice started in India thousands of years ago • First recorded in the Vedas • Survived over the centuries as word spread about the benefits of meditation Benefits of Meditation • Reduces depression • Reduces anxiety • Changes the brain • Promotes a state of calm • Prevents reactive behavior Mindfulness Meditation and How it Can Work for You • Focus on the here and now • Consider your senses, what you hear, smell, feel, etc. • Remaps neural pathways and bad thought habits • Helps with symptoms of PTSD • Helps recovering addicts Benefits of Loving Kindness Meditation • Promotes a sense of compassion • Encourages forgiveness • Encourages self-love • Beneficial for sufferers of abuse or trauma • Helps recovering addicts • Interrupts bad thought patterns and replaces them with better ones Active Meditation with Kundalini Yoga • Even people who don't think they can meditate can meditate • Yoga is an active way of synching body and spirit • The mind can grow calmer after physical activity • Good for people who don't like to sit still The Benefits of Transcendental Meditation • Utilize mantras to focus your thoughts and energy • Helps practitioner to be more productive • Hones focus on things that are most important to practitioner • Guided meditations may apply • Often associated with introspection and deeper spiritual understanding • Beneficial and effective for those with ADHD The Practice of Zen Meditation • More traditional style of meditation • Can use a mala (Buddhist prayer beads) to focus on a specific mantra or thought 108 times • Acknowledge your thoughts rather than dismiss them, but don't get too caught up in them either • Mudras (specific Buddhist hand gestures used in meditation) may also benefit the practitioner Tips and Tricks for Beginners • Stay comfortable • Relax, don't focus too much on breathing unless you are having a hard time letting go of your thoughts • Start small, don't begin with twenty minute sessions and overwhelm yourself • Meditate in the morning to set the tone for your day • Don't force it
