Have you ever felt like, "I've been feeling uneasy for some reason lately..." or "I feel anxious for no reason..."

Many people experience physical and mental discomfort in their busy lives. In fact, this "restlessness" may be caused by a disturbance in the autonomic nervous system.

In this article, we'll help you understand your concerns and explain why mindfulness has such a positive effect on your mind.

In addition, we will introduce specific meditation methods that you can try right now and recommended music to calm your mind.

Why is my mind restless? Signs of a disturbed autonomic nervous system

The autonomic nervous system controls unconscious vital functions such as heartbeat, breathing, and temperature regulation.

This autonomic nervous system consists of the sympathetic nervous system, which is in an active mode, and the parasympathetic nervous system, which is in a relaxed mode. The balance between these two is extremely important for maintaining good health.

If stress and an irregular lifestyle continue, the sympathetic nervous system becomes too dominant, causing the following mental and physical disorders.

Mental signs: Anxiety, irritability, difficulty concentrating, lethargy

Physical signs: lack of sleep, stiff shoulders, headache, palpitations

Feeling unsettled may be a sign that this balance is out of whack.

You can do it right now! Specific steps for mindfulness meditation for beginners

Mindfulness meditation does not require any special equipment or space.

Here's a simple meditation technique that you can start with in just 5 minutes.

[Things to prepare]

Prepare a quiet environment by sitting on a chair or on a cushion on the floor.

[How to do a 5-minute breathing meditation]

Get in shape: If you're sitting in a chair, sit upright with your feet flat on the floor. If you're sitting on the floor, sit cross-legged with your hands resting on your thighs.

Close your eyes: Gently close your eyes and relax.

Focus on your breathing: Breathe in slowly through your nose and feel your stomach rise, then breathe out slowly through your mouth and feel your stomach drop.

Don't worry if distracting thoughts come to mind: It's okay if distracting thoughts come to mind, such as "What should I have for dinner tonight?" or "I wonder how that work went?". Don't deny them, just acknowledge that "Oh, distracting thoughts have come to mind," and return your attention to your breathing.

Scientifically proven! Why music deepens mindfulness

Music has the power to induce a state of mindfulness just as effectively as meditation. In particular, healing music has the following characteristics:

Effect on the brain: Listening to pleasant music causes the brain to secrete alpha waves, which are produced in large amounts when you are relaxed and have a calming effect on the mind and body.

The power of "1/f fluctuation": Sounds of nature (such as the sound of waves, babbling brooks, and the sound of the wind) and soothing music contain a rhythm called "1/f fluctuation." This is the same rhythm as changes in heart rate, breathing, and body temperature, and by synchronizing with the body's rhythm, it stabilizes the balance of the autonomic nervous system.

Calm your mind. Recommended healing music on YouTube for meditation

For those who find it difficult to continue meditating alone, we have prepared healing music that will calm the mind and lead you to a state of mindfulness.

Please use it as background music for meditation.

summary

Mindfulness doesn't require a special place or time. Even just five minutes of focusing on your breathing can bring about positive changes in your mind and body.

Try out the techniques and music introduced in this article to calm your mind and live each day with peace of mind.