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瞑想
瞑想

睡眠前の瞑想で健康で幸せな人生を送ろう

瞑想

いきなり「瞑想」って聞くと、何だかインドのひげを生やしたおじいさんを連想しませんか?瞑想はもともと宗教と関わりが深く、念仏やマントラを唱えながら悟りを開く、、。と思いがちです。しかし、宗教に関係なく、マドンナやビルゲイツ、イチロー等の成功者は毎日瞑想を取り入れています。瞑想には何か特別な力があるのでしょうか?今回は特に睡眠前の瞑想のやり方と、どのような効果があるのかを調べてみました。

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瞑想ってどうしてするの?

しか

瞑想はスポーツでも学問でもありません。それなのに、成功者や数多くの宗教を信じる方やヨガの時等、瞑想を日常的に取り入れている人はたくさんいます。一体瞑想する理由は何なのでしょうか?

集中力が高まる

雑念が振り払われて、目の前の物事に集中する事が出来るようになります。忙しい経営者やトップに立つ人には大切な事ですよね。

ストレスがなくなる

嫌な出来事や、他人からの中傷や問題点が客観的に考えられる様になり、イライラする事がなくなります。いつも気持ちを穏やかに保つ事が出来ます。

感情的な行動が減る

上司の不満をアルコールでまぎらしたり、暴飲暴食に走るなど、感情にまかせて行動する事がなくなります。他人への憎しみやねたみの気持ちもなくなって冷静な行動が取れる様になります。

安眠効果が高い

特に寝る前に瞑想をする事で、睡眠が深くなり、ゆっくり眠れる様になります。
睡眠の質が高まると身体に蓄積された疲労も解消され、新陳代謝も高まるので健康な身体に近づきます。

科学的にも瞑想によって健康と幸せを感じる力が強まる事が分かっています。瞑想中の脳波を調べてみると、リラックス効果が高まると言われるα波が非常に高く、情報処理能力も優れるとの報告があります。

基本的な瞑想のやり方

それではここで、基本的な瞑想のやり方をご紹介しましょう。瞑想は特に決まったやり方はありません。これを参考に、自分に合ったやり方を試してみて下さい。
①まず、楽な体勢で座ります。正座でもあぐらでもかまいませんが、大体5分から15分位は行うので、足がしびれない方法で座りましょう。背筋は伸ばして下さい。
②目を閉じて手は足のつけねあたりに自然に置きます。力を入れずにリラックスして下さい。
③鼻でゆっくり呼吸します。呼吸してる事だけに集中して何も考えないようにして下さい。雑念が入ってしまう場合は呼吸しながら「いーち、にーい」とゆっくり心で唱えるか「吸う〜吐く〜」と自分の行動を実況中継しても良いでしょう。

これだけです。えっ!これだけ、と思われるかもしれませんが、瞑想中に問題点を解決しようと考えたり、身体を動かしたりする必要はありません。ゆっくり呼吸する事、この1点に集中しましょう。

睡眠前の瞑想の効果

慣れてくると、電車の中や、歩きながらでも瞑想できる様になるそうですが、大体睡眠前にするのが一番効果があるそうです。その理由として、

暗いほうが落ち着く

昼間は日の光で目をつぶっていても集中できません。やる時はなるべく薄暗い環境がおすすめです。

静かで集中できる

昼に比べたら夜の方が周囲の雑音も少なく瞑想しやすいでしょう。瞑想前はケータイや電話は留守番モードに設定しておくか電源を切っておきましょう。

安眠効果が高い

寝る前は身体が一番リラックスしています。人間は一日5万回位の思考を繰り返すそうです。寝る前に思考を中断する事で、脳もリラックスして快感物質メラトニンが出やすくなります。

呼吸が深くできる

寝る前の時間は体内時計も休息モードに変わっているため、昼間よりも呼吸が深くなります。脳は身体の酸素の3割を消費するといいますから、深い呼吸は脳の休息にも役立ち、眠気を誘って睡眠の質が高まります。

瞑想による脳への効果

ペンシルバニア大学の研究報告によると、深い瞑想状態における人間の脳内の神経学的変化を調べたところ、上頭頂葉後部の動きを低下させて血流を減少させる事がわかりました。また、快感物質メラトニンやセラトニン物質濃度は上昇し、不快感物質であるコルチゾールや興奮作用のあるアドレナリン濃度は低下する事がわかりました。

メラトニンとセラトニンはリラックス時に増えるホルモンで、コルチゾールとアドレナリンはストレス時に発生するホルモンなので、瞑想は確かに人体に大きく影響する事が分かっています。

まとめ

いかがですか。瞑想は睡眠前にする事により、ストレスをなくし、心身ともにリラックスさせる作用がある事がわかりました。瞑想を習慣にする事で、物事を客観的に見られるようになり、イライラや感情をぶつける事が減ったという報告が沢山寄せられています。皆さんも是非本記事を参考にして、瞑想を行ってみて下さい。

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