① Dopamine
A substance in the brain that controls the sense of well-being.
It is a positive accelerator for the brain.
I am motivated! !! Dopamine comes out at that time.
Like a car,
When dopamine comes out
When you decide your destination and when you arrive
In my case, when the whole picture of the blog was decided
Write it! I mean
I wrote it when I finished writing it! !! I will.
② Noradrenaline
It is a substance in the brain that controls feelings of frustration.
This is also a negative accelerator for the brain.
It ’s called a fight / flight reaction,
It is a substance in the brain that is in a very difficult situation
Noradrenaline comes out when you are driven in
(It’s Fight / Flight in English. Wordplay is effective in both Japanese and English.)
It comes out when the time limit is approaching.
In my case, I have to write a blog by 4:30!
Is out
③ Serotonin
A brain substance that controls peace of mind
It ’s the foot brake of the brain.
It will come out when you relax.
Like a bath
Basically, he seems to be able to do rhythmic movements, chewing, and sunlight.
I like sunbathing, so
Ah, warm. . When
It looks like it’s out
④ Adrenaline
A substance in the brain that controls excitement
Is it a brain clutch?
It has a role in activating the heart and muscles, not the brain.
It is a phenomenon such as the ridiculous power of a fire place where the limiter comes off.
Screaming will give you adrenaline.
Be careful not to put it out too much, as it will strain the heart.
What are your memories of adrenaline? When practicing hard braking in a car lesson, speed up really fast and step on the brake with a force that exceeds ABS! That’s when. There was an aftermath of adrenaline until that evening.
⑤ Acetylcholine
It is a substance in the brain that controls flash
Is it the ignition of the brain?
It feels like sparks are scattered
It’s made from lecithin, so if you have egg yolk and soy
It was easy to make.
It is this substance in the brain that appears when you are excited to work
It also has a brake function for adrenaline.
⑥ Melatonin
A substance in the brain that controls diapause
It ’s a hand brake for the brain.
It works better than a foot brake.
Relaxed, deeper and more asleep.
A substance in the brain that is secreted when it recovers.
I tend to stay up late,
This brain substance doesn’t work well
⑦ Endorphin
It is a substance in the brain that controls ecstasy
The one called an in-brain drug
This is Runners High.
It is a substance in the brain when it reaches this state such as a flow state or a zone
I was a bit lost when I compared this,
It is a star. invincible.
When you get excited, you can bring out the endorphins and cause a flow
It is also possible to bring out endorphins from meditation when relaxing
When this substance in the brain comes out, invincible BGM flows!
These seven brain substances were learned in this book.
Meditation involves closing your eyes, correcting your posture, breathing, and focusing. It is said that by continuing to practice, you can relax and reorganize your mind. In order to comfortably improve daily performance, many celebrities have taken part in their daily lives.
To relax the brain and face inside
In everyday life, the brain is constantly working. Give your brain a break, just as you walk your legs and rest your legs. Meditation is done to “relax the brain and face the inside of yourself.”
When you rest your brain, there are thoughts that come to you unconsciously. “What do you wear for tomorrow?” “What time is the weekend promise?” It is said that by slowly confronting such thoughts, you will be able to understand the thoughts and thoughts that you now need. It seems that if you master meditation, you will be in a state of nothing without any thoughts. Instead of aiming for nothing from the beginning, try incorporating meditation to the extent you can. Thoughts are organized.
In recent years, many leading companies and governments have also incorporated meditation into their daily work. Meditation is practiced by Google, Goldman Sachs, the US Department of Defense (Pentagon) and others. Google even sells books about meditation.
Benefits of meditation
The benefits of meditation have been announced by numerous research institutions. By adjusting your breathing and creating a relaxed state, further effects will be created. Among them, we will explain in detail the three typical merits.
Stress is reduced
During meditation, alpha waves will come out of the brain. Alpha waves are a type of electroencephalogram and are said to help the autonomic nerves to reduce stress. Ms. Michio Nomura, Associate Professor of Kyoto University, said as follows.
General relaxation and meditation are different. Relaxing doesn’t mean you can get rid of your brain fatigue. Rather, it is important to mitigate the excessive idling of DMN by meditation. Meditation is a third state of mind that is neither nervous nor relaxing.
Source ｜ Going to the forefront of brain science-Meditation research progressing dramatically
DMN stands for Default Mode Network. It is a type of neural activity in the brain. Meditation seems to have the effect of suppressing the active nerve activity of the brain.
You can expect to improve your concentration
Thirteen researchers, including Professor Katherine Maclean at Johns Hopkins University, have found that meditation has a concentration-enhancing effect. According to a paper published in 2010, 60 people conducted experiments on meditation and concentration. As a result, he said, “Meditation improves concentration. The test subjects who meditated were able to concentrate on the boring experiments they prepared.”
You may want to focus on your meditation in time with your important presentations and business meetings.
Can be positive thinking
When the brain is relaxed by meditation, it has a positive effect on your thinking.
Professor Kevin W. Chen of the University of Maryland and others surveyed 2,466 people. As a result of having the subject try various meditations, it seems that the level of anxiety decreased after meditation. When anxiety decreased, it meant that you had less of an element to take your thoughts negatively.
Another study also found that the results of meditation showed positive results in positive thinking and optimism. Meditation can reduce negative minds and increase positive minds. If you continue, your mental status may stabilize.
How to meditate for 1 minute
When you think of meditation, do you have the image of “take enough time and do it slowly”? Actually, there is meditation that can be done in just one minute. If you only need 1 minute, you can take a train, lunch break, etc. right after waking up in the morning. Why don’t you try it at your own timing and get used to life?
1 minute meditation breathing
For 1 minute meditation, try to breathe carefully. Be aware of spending a full minute. First, inhale slowly for 4 seconds. After inhaling for 4 seconds, exhale slowly for 8 to 16 seconds. One minute can be repeated 3-5 times. Let’s try it in a minute!
how was it?
At the beginning, I think many people can’t keep exhaling for 16 seconds. (I exhaled for 5 seconds, and became exhaled.) Please be aware that you exhale for a long time, with the image of letting you breathe out the exhaled breath little by little.
Mindfulness meditation
Mindfulness meditation is one type of meditation. What is mindfulness in the first place? The Japan Mindful Leadership Association said:
A moment of now, a state of awareness without any evaluation or judgment for the moment (awareness)
Source ｜ What is Mindfulness Meditation? Japan Mindful Leadership Association
Meditation that emphasizes “now” is called mindfulness meditation. What are you thinking now? Why did you think this way now? Align your mind by noticing what you are.
Method of mindfulness meditation
Mindfulness meditation is generally considered to be good for 20-30 minutes. However, it takes about 10 minutes to get used to it. Introducing three mindfulness meditation points.
Reference: Rinzai sect Myoshinji sect Omotoyama Myoshinji ｜ How to zazen
Preparation
Sit down in the shape of a cross and be aware of sitting on the ischium. Feel the neck and head stretch out so that the spine is straight, and pull the chin moderately.
Breathing
It has the image of breathing through every corner of the body. Breathe with multiple breaths. Slowly inhale and inflate your stomach, then slowly exhale and gradually dent your stomach.
Alignment
Prepare your heart. Focus on breathing in and out. You may want to count according to the breathing rhythm.
Meditate on the mantra
There is also a meditation where you can decide your favorite words and sing slowly. You can use any words that you can easily meditate, so you can say “Gyo, U, Za.” However, be careful when you say “Gyoza Gyoza …” because it will fill your head with gyoza.
What is a mantra
Mantra is a word that is recited during meditation. The etymology is Sanskrit (ancient languages of India and Southeast Asia). Mantra is Sanskrit and has the following meanings.
a thought, thought behind speech or action
Source | Mantra Oxford living Dictionary
It means “thoughts and thoughts behind words and actions”. When you think of it as your own inner voice, it makes sense to use it for meditation to confirm your current state.
Benefits of meditation while chanting the mantra
The mantra used in meditation is a single word, which is repeated. It is effective when the thoughts go around in your head. By chanting the mantra, you are more conscious of chanting than you think. So you can concentrate on your meditation. If you want to immerse yourself in meditation, try the mantra.
Meditation before going to bed at home
There are many people who work during the daytime and have a lot of meetings, so it may be difficult for some people to take time. For those people, I will introduce meditation that can be done in 5 minutes before sleeping at home. Meditation before going to bed is said to have a positive effect on the body. If you get rid of the tiredness of one day and sleep in a calm heart, you will surely be refreshed the next day.
Good effect if you do it before going to bed
Professors at UCLA (University of California, Los Angeles) and the University of Southern California have published papers on meditation and sleep. In the experiment, we asked elderly people with sleep disorders to incorporate mandfulness meditation. As a result, the symptoms of sleep disorders were alleviated.
It is said that the human brain emits alpha waves when it is about to enter sleep. I think that the fact that the meditation started to produce α waves led to the relief of sleep disorders. About one-third of a day is devoted to sleep. If daily sleep is improved, quality of life will be greatly improved.
How to meditate before going to bed
For meditation before going to sleep, I hope you can stay in bed. I would like to introduce “Shabasana” that I learned while going to hot yoga. When I had a lot of hot yoga, I used to go there four days a week. Shavasana is a form of meditation that is also used in yoga.
First, try darkening the room lighting. By making it dark, you can meditate in a calm space. After turning off the lights, lie on your back in bed and relax your whole body. I don’t want to feel extra power, so I recommend you to leave pillows and comforters away.
As it is, breathe slowly. Be aware of abdominal breathing, which raises and lowers the abdomen according to breathing. Continue breathing for about 5 minutes. Open your eyes slowly after about 5 minutes. This is the end. It’s easy to do so you should be able to practice it tonight!
4 Tips for Beginners to Do Correct Meditation
Perhaps many people have read the benefits of meditation and various methods and would like to try meditation. I tried to imitate it, but it’s hard to see if it’s done correctly. So for beginners, here are four tips to practice meditation correctly. Meditation is for you. It’s a good idea not to worry too much about what is right or wrong, and continue the way you feel comfortable.
Prepare the environment
Prepare the surrounding environment for meditation. If you do it at home, try to clean up your room. Don’t feel “dusty” during breathing. Although meditation is performed with your eyes closed, it is human beings who feel the presence of people and things even with their eyes closed. Let’s create a clean space where the surroundings are not full of people and things.
Also, clothing is an important point. It’s best to avoid tight clothing and choose loose clothing.
Correct posture
There are some things to keep in mind with your posture.
Close your eyes
Palm up
Sit on the ischium and stretch your back
First, close your eyes. With your eyes open, the amount of information sent to the brain will inevitably increase. Close your eyelids gently.
Then keep your palms facing up. It is said that when the palm of the hand is released, the person himself becomes liberated.
Finally, sit on the ischium and stretch your back. Sit back once and try to shift the meat on your butt behind, “Good, good”. The pelvis will naturally stand up. If you have a stoop, stretch your back like an image of your head being pulled. If your back is stretched, your breathing will improve.
Don’t force your thoughts
It’s inevitable that thoughts will spring up during meditation. Don’t force it off, just let it flow and leave it there. For those who say, “Thoughts are in the way!”, There is a recommended method. Close your eyes and imagine a candle fire in your head. If you look at the fire flickering in your head, you’ll find yourself in the dark.
Utilize music apps and videos
During meditation, slow-tempo music may enhance your relaxation. If you search for “Meditation music” on YouTube, you will find music that you might hear at a massage shop in Bali. If you create a mood with a small volume, meditation may be easier.
