Cách thiền định giải phóng và giảm đau

thiền

Tại một số thời điểm trong quá trình điều trị, hầu hết những người bị đau mãn tính đều được thông báo rằng họ sẽ phải học cách “sống chung với nỗi đau của mình”, và thiền định cũng giúp cho họ những kỹ năng để làm được điều đó. Ý tưởng là nếu bạn có thể bình tĩnh và tập trung tâm trí và cơ thể, bạn có thể kiểm soát cơn đau của mình và mức độ bạn cảm thấy nó.

1. Thiền là gì?

Thiền là tập trung sự chú ý của bạn vào một thứ trong một khoảng thời gian. Khi bạn căng thẳng, cơ thể sẽ kích hoạt giải phóng các hormone căng thẳng, gây viêm và làm tăng cơn đau cho các khớp vốn đã bị kích thích của bạn. Thiền định chuyển sự tập trung của bạn sang một thứ gì đó yên tĩnh và bình tĩnh, giúp giảm viêm và đau. Khi bạn có thể đi vào trạng thái tâm trí yên tĩnh hơn thông qua thiền định, cơ thể bạn sẽ không giải phóng các hormone căng thẳng vào máu của bạn.

Thiền có thể giúp não giải phóng endorphin, chất giảm đau tự nhiên. Các cơ và mô xung quanh khớp của bạn được thư giãn hơn và não của bạn có thể ở trạng thái bình tĩnh hơn, do đó bạn sẽ cảm thấy ít đau hơn.

Một nghiên cứu đã chỉ ra rằng giảm căng thẳng dựa trên chánh niệm, kết hợp thiền và yoga, hiệu quả hơn thuốc và phẫu thuật để giảm đau thắt lưng mãn tính. Ngoài việc giảm giải phóng các hormone căng thẳng, với việc luyện tập, thiền định có thể làm tăng khả năng chịu đau của bạn, giảm cao huyết áp và làm hô hấp sâu hơn.

2. Thiền có làm giảm huyết áp?

Điều quan trọng là phải đối mặt với cơn đau của bạn và căng cơ, đổ mồ hôi và cáu kỉnh. Ý tưởng là thư giãn cơ thể của bạn và nhận thức được cơn đau của bạn mà không đánh giá nó hoặc cố định nó. Bệnh nhân đau muốn chạy trốn khỏi nó, nhưng chánh niệm cho phép bệnh nhân quay trở lại hố đen tối này, đối mặt với cơn đau, giải quyết và kiểm soát nó.

thiền giảm huyết áp
Thiền giảm huyết áp đang được áp dụng ngày càng phổ biến

 

Kỹ thuật thiền là phương pháp thực hành ngày càng phổ biến có thể hữu ích trong việc ngăn ngừa hoặc giảm huyết áp tăng cao. Chúng tôi đã xem xét các nghiên cứu mang tính bước ngoặt và các tài liệu gần đây liên quan đến việc sử dụng thiền định để giảm huyết áp ở những người tiền tăng huyết áp và tăng huyết áp. Chúng tôi đã tìm cách làm nổi bật các giả định cơ bản, xác định điểm mạnh và điểm yếu của nghiên cứu, đồng thời đề xuất các con đường để nghiên cứu thêm, báo cáo kết quả và phổ biến các phát hiện.

Các kỹ thuật thiền dường như giúp giảm huyết áp nhỏ nhưng có ý nghĩa dưới dạng đơn trị liệu hoặc kết hợp với liệu pháp dược truyền thống. Thiền siêu việt và giảm căng thẳng dựa trên chánh niệm có thể làm giảm đáng kể huyết áp tâm thu và huyết áp tâm trương. Cần có nhiều thử nghiệm lâm sàng ngẫu nhiên hơn trước khi có thể đưa ra các khuyến nghị mạnh mẽ về việc sử dụng thiền định đối với bệnh cao huyết áp.

3. Lấy trọng tâm khỏi nỗi đau

Bạn không thể trải qua cơn đau trừ khi bạn tập trung vào nó. Giả sử bạn đang tập trung vào nỗi đau của mình, rồi khoảnh khắc tiếp theo, một người bước vào phòng với một khẩu súng và đe dọa giết bạn; bạn sẽ không cảm thấy đau đớn vì bạn sẽ tập trung vào người đàn ông cầm súng. Thiền tan giải thích giúp bạn chuyển sự tập trung của mình theo cách tương tự.

Giảm căng thẳng dựa trên chánh niệm là một cách dạy thiền cho chứng đau mãn tính. Điều đầu tiên chúng tôi làm là cho bạn nằm xuống sàn, vì đối với những bệnh nhân bị đau, việc ngồi có thể khiến mọi thứ tồi tệ hơn. Trong 45 phút tiếp theo, mọi người thực hiện cái gọi là quét cơ thể tập trung vào hơi thở và cảm giác của cơ thể họ trong thời điểm hiện tại từ dưới chân lên đến chân, qua thân và lên đến đầu. Giảm căng thẳng dựa trên chánh niệm đã giúp bệnh nhân đau cơ xơ hóa theo một số cách, bao gồm đối phó với đau đớn, lo lắng và trầm cảm. Một cuộc theo dõi trong ba năm cho thấy rằng những bệnh nhân tiếp tục sử dụng một số hình thức thiền chánh niệm tiếp tục thấy được những lợi ích.

4. Làm thế nào để tôi bắt đầu thiền?

Ngồi thoải mái hoặc nằm ở một nơi yên tĩnh và ít bị gián đoạn. Nhắm mắt lại và tập trung vào hơi thở của bạn.

Hít thở bình thường và để ý nhịp thở của bạn lồng ngực của bạn nở ra và co lại. Khi hít thở sâu hơn, hãy tập trung tâm trí vào việc xả bỏ căng thẳng cơ thể khi bạn thở ra từ từ.

Bắt đầu bằng cách thiền chỉ trong năm phút. Bạn có thể sử dụng bộ hẹn giờ trong bếp hoặc bộ hẹn giờ trên điện thoại thông minh hoặc đồng hồ của mình. Tập thiền vài lần một tuần để bắt đầu, tối đa 15 hoặc 20 phút. Trong khi thực hành, khi bạn nhận thấy suy nghĩ của mình bắt đầu đi lang thang, hãy chuyển sự chú ý của bạn trở lại nhịp thở.

Thiền là một thực hành cơ thể và tâm trí của bạn trải nghiệm lợi ích ngay cả khi bạn cảm thấy như thể bạn không thiền định tốt. Không có sự hoàn hảo để đạt được, chỉ là sự luyện tập của nhận thức và hiện tại. Những suy nghĩ đến và đi là bình thường. Hãy quan sát ý nghĩ, không phán xét hay tham gia vào nó, và quay trở lại với nhịp thở của bạn.

Để được tư vấn trực tiếp, Quý Khách vui lòng bấm số HOTLINE hoặc đăng ký lịch trực tuyến TẠI ĐÂY.

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