Как прокачать память, работая с телом?

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В зимнее время наша эффективность падает и любая мозговая деятельность дается с трудом. Это факт. Значит, есть отличный повод прокачать когнитивные функции, например, позаботиться об улучшении памяти. Будем делать это через работу с телом.

Практики how to 

Как прокачать память, работая с телом?

Если вы уже думали о том, как улучшить память, вы знаете, что есть множество упражнений для ее развития. Например, технологии запоминания иностранных слов. Но очень часто такие упражнения дают хорошие результаты в начале, а потом процесс снова замедляется. Почему?

Проведем аналогию с компьютером. Представьте, что в мозгу есть программное обеспечение (когнитивные функции) и оборудование, на которое оно установлено (нервная система во главе с мозгом). Если вы занимаетесь усовершенствованием программного обеспечения, то по мере его роста и развития надо усовершенствовать и оборудование. Чтобы объем памяти увеличивался, необходимо не только развивать навыки запоминания, но и заботиться о здоровье мозга.

Что такое здоровье мозга? 

Когда начинаю обсуждать эту тему, часто сталкиваюсь со стандартной реакцией: «У меня с мозгом все нормально, он здоров». Мы же не ощущаем этот орган, он не болит, не ноет, не чешется — значит, воспринимается как абсолютно здоровый. Что же такое с ним сделать, чтобы он стал здоровее? Как и любой орган, мозг нуждается в качественном кровоснабжении. И для улучшения его здоровья и функций мы можем сделать буквально одно-единственное: помочь ему лучше питаться кровью и обновляться. Как улучшить кровоснабжение на уровне мышц, более-менее понятно: качаешь мышцу, она лучше питается кровью и растет. Как «накачать» мозг?

Давайте рассмотрим факторы, которые мешают его качественному кровоснабжению. Исходя из этого станет понятно, какие шаги к улучшению работы мозга, а значит, и повышению объемов памяти мы можем сделать.

1. Дыхание 

Чтобы мозг получал необходимое количество кислорода, надо правильно дышать. Как вы думаете, мы все дышим одинаково? Со стороны кажется, что да. Только люди с бронхитом и астмой дышат чуть хуже. Спешу вас обрадовать: мы можем улучшить качество дыхания, даже если кажется, что дышится нам нормально.

Объем получаемого кислорода зависит от того, насколько свободно движется грудобрюшная диафрагма и насколько свободна, пластична грудная клетка. Мышечные зажимы, например, в области надплечья, могут сокращать объем верхушек легких. Зажатая диафрагма не позволяет, что называется, «вдохнуть полной грудью». Добавьте к этому городской воздух среднего качества и получите дефицит кислорода для хорошего функционирования мозга.

Что делать?

Освоить ту или иную гимнастику, направленную на расслабление, и задышать по-новому. Цигун для позвоночника Синг Шен Джуанг позволяет буквально вылепить по-новому дышащую, свободную грудную клетку, и открыть новые возможности свободного дыхания.

Как прокачать память, работая с телом?

2. Циркуляция крови 

Мало того, что в крови должен быть кислород, его еще надо доставить до мозга. То есть циркуляция крови должна быть на уровне. Как этого добиться? Качество циркуляции снижается на фоне тотальной неподвижности — сидячего образа жизни. Чтобы прокачать функции мозга, в частности, память, надо прокачивать тело кардиоупражнениями.

Что делать?

Подойдет любое кардио, соответствующее вашей физической подготовке: прогулки, пробежки, велосипед, танцы, аэробика — все, что заряжает силами. Кроме того, мы все знаем такие приятнейшие способы улучшения циркуляции как массаж, баня, остеопатические процедуры и многое другое.

3. Работа лобных долей мозга 

Эта область мозга напрямую связана с качеством памяти. Можем ли мы каким-то «чудесным» образом воздействовать на нее? Научно доказано, что медитация активизирует работу лобных долей мозга. За счет этого при регулярной практике повышаются когнитивные функции и навыки запоминания.

Медитация на каждый день 

Медитация — не мистическая практика поиска смысла, а техничная, понятная работа с вниманием. Цель — поиск внутренней тишины, то есть остановка внутреннего диалога (монолога, дискуссии и так далее).

Как его остановить? Предлагаю освоить наиболее простую медитацию. Достаточно практиковать ее 3-12 минут в день, чтобы уже через месяц увидеть результаты — улучшение функции запоминания.

  • Сядьте в удобную позу. Желательно делать упражнение сидя, а не лежа, чтобы не заснуть.
  • Считайте вдохи. Не надо ускорять или замедлять дыхание, пусть течет как обычно. Если в процессе счета возникают мысли, их надо провожать, как облака, плывущие по небу, позволять уйти туда, откуда они пришли.
  • Обязательно поставьте будильник, для начала на 3 минуты. Это поможет избежать внутренних вопросов: «Достаточно ли уже я медитирую?» Как только он прозвенит, прервите практику, даже если она понравилась. Пусть желание продолжить останется на следующий день. Секрет успеха не столько ее продолжительность, сколько регулярность.
  • На следующий день обязательно повторите! Постепенно можно увеличивать время, но ровно настолько, чтобы голод, желание продолжить сохранялось.

Источник: psychologies.ru

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