乳腺癌的自我护理和康复:冥想
人们冥想已经有几千年的历史了. The form of meditation discussed here is called "mindfulness meditation" or awareness practice. 这是一种简单而有力的冥想方式. The goal of mindfulness meditation is to become "mindful" or aware of what is happening in the present moment.
我们大多数人都把时间花在反应模式上. We are reacting to what we like or dislike or what we wish would happen. We respond to things based on past experiences, both good and bad. We are literally "lost" in thought, thoughts about the future and thoughts about the past. We are rarely "there" for the present moment, for what is actually happening now.
冥想是关于重新发现当下. When we slow down our normal activities enough to notice what is actually present, 我们逐渐发现, 某种空间在我们内心打开. 我们感觉与自己更亲密,联系更紧密. 这个空间允许意识和视角, 这两者都有助于接受生活中的挑战. We find that we can allow things to be as they are and that we can learn to "be" with whatever comes up in our hearts and minds.
A simple daily practice enables you to experience the benefits of meditation.
开始的指令
的姿势
It is best if you can sit on a cushion on the floor or in a chair with your back as straight as possible without straining. If you are sitting in a chair, let both of your feet touch the floor. The hands may rest in your lap or be placed face down on your thighs. In whatever position you choose, imagine yourself sitting in a relaxed but dignified posture.
开始冥想
You can begin by just becoming aware of the fact that you are sitting. 把你的身体想象成一个装满你所有人的信封. It can help to feel where your body touches the surface on which you are sitting. Perhaps you feel the touch of your feet or legs on the floor, 或者你屁股在椅子或坐垫上的重量. Just allow yourself to settle into your body and into the moment.
Many people close their eyes as they meditate to help them focus. You may close your eyes lightly or if you prefer you may leave them open, gently resting your gaze on the floor a few feet in front of you.
专注于呼吸
轻轻地把你的意识带到你的呼吸上. 注意你的呼吸运动最强烈的地方. It may be the in-and-out movement through your nostrils or the rising and falling of your belly. Notice where the movement of breath is strongest for you.
Once you settle on an area where the breath is strongest, stay with noticing the movement of breath. See if you can really feel the breath as the belly rises and falls. Sometimes it can be helpful to very quietly note to yourself, "rising, falling.轻轻地对自己重复, 当你吸气的时候,你的腹部会上升, 当你呼气时,你的腹部下降. This can help you to keep your attention focused on the breath but it is not meant to replace the actual experience of feeling the breath rise and fall through the belly.
轻轻地用意念来练习
You probably will notice very quickly that the mind has wandered off. 也许你注意到一两次呼吸,然后, 在你意识到之前, you are off into some thought or feeling and have forgotten all about the breath. 这很好. 每个人都会遇到这种情况. 一旦你意识到,你是迷失在一些思想, very gently but firmly bring your attention back to your breath. 愿意重新开始. 对自己温柔一点.
Excerpt from the Personal Support and Lifestyle Intervention Program of UCSF/CPMC program materials; a program of the UCSF Carol Franc Buck 乳房护理中心.
乳腺癌的自我护理和康复:
加州大学旧金山分校健康 medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.