These tips will help you to practice meditation for heart health.- एक्सपर्ट के बताए इन टिप्स के साथ करें हार्ट हेल्थ के लिए ध्यान का अभ्यास। 

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ध्यान (Dhyana) भारत का सबसे पुराना अभ्यास माना जाता है। यह मन को शांत करता है। हाल के अध्ययनों से पता चला है कि ध्यान (Meditation) तनाव को कम करता है। मेडिटेशन का लाभ तभी संभव है जब इसे माइंडफुलनेस के साथ किया जाए। यह रक्तचाप और हृदय गति को भी संतुलित करता है। इससे हृदय स्वास्थ्य (Heart Health) पर सकारात्मक प्रभाव पड़ सकता है। हेल्थ शॉट्स के इस लेख में एक्सपर्ट बता रहे हैं हृदय स्वास्थ्य (Meditation for heart health ) के लिए ध्यान का सही तरीका। 

तनाव (Stress) पहुंचाता है हृदय स्वास्थ्य को सबसे ज्यादा नुकसान 

 डिवाइन सोल योग के फाउंडर डॉ. दीपक मित्तल बताते हैं, ‘साइकोलॉजिकल स्ट्रेस  हाइपोथैलेमिक-पिट्यूटरी-एड्रेनल एक्सिस और सिमपथेटिक नर्वस सिस्टम (hypothalamic-pituitary-adrenal axis and the sympathetic nervous system) की सक्रियता को बढ़ाता है। इससे हानिकारक हार्मोन कोर्टिसोल, एड्रिनेलिन और नॉरएड्रिनेलिन का स्राव होता है। 

     ये हानिकारक हार्मोन हार्ट बीट को तेज करते हैं। ये कार्डियक आउटपुट को बढ़ा देते हैं और आर्टरीज को संकीर्ण कर देते हैं। ध्यान मन और शरीर में गहरा रिलैक्सेशन लाता है। इससे तनाव कम होता है और स्थिरता बहाल होती है।”

हार्ट हेल्थ और मेडिटेशन के बारे में क्या कहते हैं शोध

वर्ष 2013 में सिडनी विश्वविद्यालय के शोधकर्ताओं ने पाया कि ध्यान एचआरवी (Heart Rate Variability) में सुधार कर सकता है। यह मानसिक और शारीरिक स्वास्थ्य का एक महत्वपूर्ण मार्कर है।

वर्ष 2021 में अमेरिकन जर्नल ऑफ बायोमेडिकल साइंस एंड रिसर्च ने हृदय गति पर ध्यान के प्रभाव पर एक रिपोर्ट प्रकाशित की। इससे यह निष्कर्ष निकला कि समय के साथ  ध्यान दिल को धीमी गति से धड़कने और अधिक कंसिस्टेंट बनने में मदद करता है। यह इंगित करता है कि हृदय रोगों को रोकने में ध्यान प्रभावी हो सकता है।

इंटरनेशनल जर्नल ऑफ एक्सरसाइज साइंस ने वर्ष  2017 में तनावग्रस्त कॉलेज के छात्रों पर ध्यान के प्रभाव पर एक अध्ययन प्रकाशित किया। 6 सप्ताह के ध्यान कार्यक्रम के दौरान उनके बढ़े हुए ब्लड प्रेशर और पल्स रेट में काफी कमी आई।

मेडिटेशन सिर्फ कौशल नहीं अभ्यास में शामिल हो 

डॉ. दीपक मित्तल कहते हैं, “एक बार जब लोग अभ्यास की मूल बातें समझ जाते हैं, तो उनके लिए अगली चुनौती इसे आदत बनाने की होती है। इसके लिए जीवनशैली में बदलाव लाना होता है। यह सच है कि ध्यान को दिनचर्या में शामिल करने में समय लगता है। पर कोशिश कर हम कामयाबी हासिल कर सकते हैं।

हृदय स्वास्थ्य के लिए इस तरह करें माइंडफुल मेडिटेशन  का अभ्यास 

मेडिटेशन आपके हृदय स्वास्थ्य के लिए भी बेहतर तरीके से काम कर सकती है। ब आपको इसके अभ्यास में कुछ चीजों को फॉलो करना होगा।  

1 आरामदायक स्थिति में बैठ जाएं। आंखें बंद कर लें।

2 बाहर की दुनिया और किसी भी विचार को मन पर हावी नहीं होने दें।

3 आध्यात्मिक हृदय केंद्र (spiritual heart centre) छाती के मध्य (the middle of the chest) में है, उस पर ध्यान केंद्रित करें। हृदय को एक स्पेस के रूप में समझें और उसके प्रति जागरूक हों।

meditation karein
मेडिटेशन से हृदय मजबूत होता है। चित्र शटरस्टॉक।

4 हृदय केंद्र पर ध्यान केंद्रित करते हुए धीरे से सांस लें। सांस को हृदय में प्रवाहित होते हुए महसूस करें। ध्यान केंद्रित हो जाने पर छाती में प्रवेश करने वाली ठंडक की कल्पना भी की जा सकती है।

5 सामान्य और स्थिर रूप से सांस लें।

ये टिप्स करेंगे मेडिटेशन को रुटीन में लाने में आपकी मदद  

फोन पर दैनिक अलार्म सेट करें या डिजिटल कैलेंडर पर समय को ब्लॉक करें।

ऐसा ऐप आजमाएं जो ध्यान करने का समय याद दिलाए। साथ ही जो सत्र की लंबाई रिकॉर्ड कर पाए।

heart care karein
मेडिटेशन हृदय की बढ़ी हुई धड़कन को नियंत्रित करता है| चित्र : शटरस्टॉक

हर दिन कुछ मिनटों का अभ्यास शुरू करें। फिर लक्ष्य तक पहुंचने के लिए समय बढ़ाएं।

यह भी पढ़ें : – हार्ट हेल्थ के लिए फायदेमंद हैं सी फूड पर सब नहीं, जानिए कौन सी मछली है दिल के लिए अच्छी

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