This book first introduces a simple one-minute meditation. A typical meditation process involves focusing on inhaling and exhaling gases. Mindfulness meditation is an uncritical observation that requires practitioners to be tolerant of themselves. The advantages of mindfulness meditation are: it can reduce negative emotions, enhance memory, shorten reaction time, improve mental and physical vitality, reduce hypertension, reduce the influence of chronic pain and cancer, get rid of dependence on drugs or alcoholism, strengthen immune system and have better interpersonal relationships. About meditation, the book also mentions some misunderstandings about people. Meditation is not a religion, nor does it have to sit cross-legged. There is no difference between success and failure. It won't make your mind rigid or mislead you. It will only make you adopt an optimistic attitude towards life by deceiving yourself, and will not ask you to accept unacceptable things.
People's memories are sometimes bound to the environment, and I feel the same way. When I was a child, my mother was knitting a sweater to accompany me to do my homework, or listening to some songs. She would have a special memory binding for the things in that scene. Our emotions are also an internal environment. Mindfulness meditation teaches us how to recognize memories or harmful thoughts when they appear. We can directly experience the present world through our senses. Meditation does not deny our natural desire to solve problems, but allows us to choose the best solution to these problems from a higher or clearer perspective. Some questions are best answered by emotional means, some problems need to be solved slowly by logical means, many problems can be solved by intuitive and creative means, and some problems just need to be put aside temporarily.
Many times, we are just in a slightly lower level of confusion or anxiety than usual. Not yet depressed, but it will stay with us for a long time. Or a kind of pressure, or a sense of fatigue, or a touch of sadness. It will not be perceived or recognized by us, but it will affect our living conditions. The composition of emotions is the synthesis of thoughts, feelings, physical feelings and impulses. When we are nervous, our bodies will change, and physiological changes will also affect our emotions, which forms a vicious circle. When we realize this, we can cut off the cycle.
Nervousness, sadness and fatigue are all insoluble problems. They are emotions that people have and reflect their mental and physical state, so we can only feel them but can't solve them. When we focus on the gap between the status quo and hope, we will think about some key issues. We can't stop sad memories, negative suggestions and critical thinking, but we can stop the vicious circle that follows.
A few days ago, I also fell into such self-judgment. But it is not to get rid of a bad mood, but to judge one's own sadness is not enough, and it is also a fantasy action mode in the brain, which has a goal and is a judgment of the present. After seeing all this, I suddenly feel that I can accept my current mood with peace of mind. That sadness, how much I should have, I will experience and release how much.
In addition to the problem-solving action mode mentioned above, there is also a different way to connect with the world, that is, the existence mode. When we realize their existence, we can learn to shift gears at different times and switch from one mode to another.
The book specifically lists seven characteristics of brain action mode and existence mode:
1, automatic navigation and conscious selection
2. Analysis and perception
3. Work hard and accept
4. Real thoughts and simple mental activities
Step 5 avoid and approach
6. Think, travel and live in the moment.
7. Activities that consume and nourish energy
And when we change any of the seven states, other aspects will also change. At the same time, it should be emphasized that ideological acceptance does not mean giving up and accepting what is unacceptable, and ideological acceptance is not an excuse for laziness.
Finally, the book introduces a kind of exercise-chocolate meditation, which seems to attract me more than raisins.
The fourth chapter is a brief introduction to Zhou Zen practice. We need to do habit-breaking training, and then prepare the time and space for meditation. I don't think it's really difficult to spend such time in every sky, but it's easier for us to squander it unconsciously. It's really difficult to use it formally and intently. So it's like a fitness plan, what we need is our persistence. Then the book introduces the specific content of each week.
The fifth chapter introduces the content of 1 mindfulness meditation week: knowing the state of automatic navigation. The automatic navigation mode really brings us convenience. In some ways, it makes us efficient and relaxed, but it also makes us miss something. This week, we can meditate on raisins or replace them with other small fruits. We can do some mindfulness exercises in our daily life, such as brushing our teeth and throwing garbage. At the same time, it also introduces mindfulness meditation for the body and breathing. Although this exercise only takes 8 minutes, it is recommended to do it twice a week, six days a week, and more importantly, stick to it.
The sixth chapter introduces the content of the second week of mindfulness meditation: pay attention to your health. The body will have a profound influence on consciousness. Here is an example of an experiment in the book, which shows the influence of body movements like nodding and shaking our heads on our attitude. In this chapter, the book focuses on human scanning. It is also suggested that we should exercise twice a day, six days a week, each time for 15 minutes. I also talked a lot about some matters needing attention in body scanning meditation training, and once again stressed that there is no necessary connection between practice fun and long-term benefits. One suggestion in daily life is to take a walk for at least once 15~30 minutes.
Chapter 7: Mindfulness Meditation Week 3- Rats in Labyrinth.
This chapter shows that putting different things at the exit of the maze has an important influence on the enthusiasm and avoidance mentality of rats through the experiments of rats in the maze. The feeling of trouble in daily life is the most stimulating avoidance mechanism of consciousness, and the feeling of drowsiness is also the key inducement of extreme emotions such as fatigue and despair.
In this chapter, it is said that the training introduced is to do an 8-minute breathing and body meditation exercise, two three-minute rest exercises every day, and one habit-breaking exercise.
Mindfulness meditation requires six trainings in seven days. Breathing and body meditation in mindfulness practice meditation. In stretching, let the feeling of the body determine the degree of exercise. The magnitude and duration of each stretching exercise should not only pay attention to the physical feelings brought by stretching exercise, but also pay attention to our relationship with these feelings. The guiding principle of this training is to find and explore the edge near the extension end. When the body begins to feel some pressure, this state belongs to "soft edge", and when the body reaches the limit state, it belongs to "hard edge". The advice in the book is to stay close to the "soft edge" for a long time, and then find the middle point between overexertion and fear of strain. Pay attention to whether there is a sense of trying, try to record these feelings, but don't be bound, and guide your thoughts back to the feeling of stretching or the effect of stretching. By consciously accepting any slight physical and mental discomfort, you will release your kindness and sympathy for yourself. Be patient with the sense of freedom. The purpose of meditation is not to clear consciousness, nor to control consciousness.
In the three-minute practice of breathing space meditation, it is helpful to imagine that consciousness is shaping the hourglass shape. The wide part at the top of the hourglass can be regarded as 1 step of breathing space practice, the narrow neck of the hourglass is the second part, and the third step of breathing space practice is like the bottom of the hourglass.
We are used to getting rid of TV evaluation in training. We only watch our original programs on fixed days, and we can turn off the TV at other times.
Chapter 8: The Fourth Week of Mindfulness Meditation-Leaving the rumor factory
Our consciousness has been working continuously in the background. Sometimes they are objective and sometimes they are far away from the objective world. The constant interpretation of the objective world by consciousness, like the spread of rumors, may be correct, partially correct or completely wrong. And when the rumor in our mind turns, it brings us a lot of unnecessary pain. We should not use logic and positive thinking to fight against the rumor factory in our consciousness, but should observe the evolution of our own thoughts like flowers in full bloom, which is more wise. After a certain period of mindfulness practice, we can learn to observe them, admit their existence and not interfere. This week's exercise is voice and thought meditation.
There is a word in the book, stream of consciousness. It's like a slowly flowing stream, but when you are particularly nervous or depressed, it's like a powerful tsunami. At this time, you can focus on breathing, inhale and exhale your body.
Repeated meditation practice can prevent us from making endless mistakes in the past. It has reached a state of automatic navigation, leading to self-attack and self-attack thoughts and actions. Through repeated practice, we will gradually understand the subtle differences that each moment brings us, and imagine meditation practice as sowing seeds.
This week's three-minute space meditation exercise is queuing meditation. When waiting in line at the supermarket, you can check your inner state: What is going on in my mind? What do I feel in my body? What emotional reactions and impulses have I noticed?
The rest training this week is to go to the movies. Don't arrange in advance, and choose the film after you get to the cinema. Pay attention to what's in your mind before you go to the cinema, and forget about it after you enter the cinema.
Week 9: Mindfulness Meditation Week 5-Facing Difficulties
When we face difficulties, we will have some strategies that have been effective in the past, but sooner or later these strategies will no longer be effective. On the one hand, we may lose our morale, on the other hand, the difficulties we face are simply insurmountable. The "acceptance" of mindfulness is to encourage our thoughts to embrace a truly profound understanding of reality. Acceptance is a temporary pause, a certain period of tolerance, let nature take its course and a clear understanding.
This book mentions the role of meditation practice in strengthening the "muscles" of attention. No matter what happens in the next week, we should face ourselves with a tolerant attitude and repeat the exercises as much as possible. Acceptance is divided into two steps. The first step is to pay gentle attention and try to drive away or suppress any impetuous thoughts, feelings, emotions and physical feelings. The second step is to "stand at the door and greet them with a smile" and "politely" as mentioned in the book. It seems a little difficult to do this, and the secret of cultivating acceptance quality lies in getting closer and closer.
This week's training, in addition to breathing and body meditation training, voice and thought meditation training, as well as dilemma exploration meditation training. Dilemma exploration exercises introduce impetuous reality into consciousness in a very gentle way, and then observe how your body reacts. The body's response to a negative state of mind often provides a clearer and more coherent signal, and it is easier to concentrate. Moreover, we will realize that our physical feelings often change, which helps us to realize more deeply that our psychological state is constantly fluctuating, even in the worst situation we can imagine in the dark.
In the dilemma exploration training. We consciously introduce a realistic problem that currently puzzles us into our consciousness. It should be that we don't mind spending a short time with each other, which is an unpleasant thing we already know. No matter what feeling appears in the body, it depends on whether you can pay attention to approaching or touching it, and focus on the body parts with the strongest feeling. Let the air enter this part when inhaling, let the air leave when exhaling, and soften and accept them with each breath. In daily life, you can try to consciously introduce such a difficult problem into consciousness every day, as long as it is a problem that you are willing to introduce consciousness but will not exceed your ability. Just like meditation practice in the past, try to keep a sympathetic attitude full of warmth and curiosity. Let this sympathetic attitude include your body and see if you can focus on the uncomfortable parts of your body. No matter how your body reacts, you should focus on the place where your body feels the strongest. If the reaction is too strong and you feel disgusted, you can take a step back and take your attention away from the problem for a while. Keep an open mind to explore in the whole training, just like an explorer, he should describe the geographical form of the exploration area as accurately as possible. In the whole practice of exploring difficulties, you can try to pay attention to the desire to "solve" or "deal with" any difficulties that appear in your mind. Remember that you are cultivating the quality of sympathy for yourself. In daily life, whenever I feel unwell physically or mentally, breathing space exercise is the first means I can rely on.
This week's habit-breaking training is to sow some seeds or take care of a plant.
The article 10 is about the sixth week of eight-week training: trapped in the past or living in the present?
First of all, the book gives an example of Kate's story, which shows that some psychological States will seriously bind our mental state. In many nuances, we often can't forgive what we did and didn't do in the past. We are addicted to what has happened or failed to happen, or worry about what may happen in the future. We are caught up in over-thinking. This state is called "painful stalemate".
In the book, we do an exercise, give us some words about emotions, then recall the real events we encountered or pay attention to what reactions appeared in our minds, and then remember or write down these events or reactions, and ask that the duration of recalling events should not exceed one day. Here, the book mentioned a word called over-generalizing memory, and it also led us to start another meditation exercise, that is, be kind to ourselves.
This week's training helps us introduce goodwill into our lives-not only to others, but also to ourselves. Friendly meditation should be practiced for six days out of seven days this week, each time for about ten minutes. At the same time, continue to practice breathing space twice a day for three minutes each time. This week's habit-breaking exercise can be to find back the happiness of the past or to do a good deed for others.
It takes some investment to release love, goodwill and friendship to yourself and explore this kind of training. Make friendly meditation a part of your daily life. At the same time, expand the breathing space of negative thoughts. After each breathing space exercise, take a moment to pay attention to your thoughts and emotions and see if you can examine your thoughts from a new angle.
Chapter 65438 +0 1 Mindfulness Meditation Week 7: When did you stop dancing?
In this chapter, a word is mentioned, called fatigue funnel. This is a downward spiral hole, from sleep disorder, fatigue, unexplained physical symptoms, irritability, lack of happiness, despair and so on. To exhaustion. The top circle represents a comprehensive and balanced life, but with the pace of life, many people will give up unimportant projects, but the projects we give up first are usually the most favorable but seemingly optional projects. In the end, only work and other stressful projects are left. They consume a lot of resources, but they can't supplement energy or provide nutrition for us, so fatigue will appear. However, if we narrow our life circle and focus on solving the immediate pressing problems, a fatigue funnel will form.
Some activities are not just relaxation or entertainment. In fact, they can provide us with nutrition at a deeper level. The book teaches us to fill in a test item, divide the same thing we do most of the day into smaller pieces, and then write down all the activities. One day may be 10~ 15. Then answer the following questions: which items in the list can improve your mood, replenish your energy, make you feel calm and focused, and which items can help improve your vitality and fullness instead of simply living. These are nourishing activities. Which projects make you depressed, consume your energy, make you feel nervous and fragmented, and which projects undermine your vitality and realism, even if you feel that you are just alive, or even worse, these are consumptive activities.
One of the core purposes of this week is to take action to achieve a balance between resource-based projects and consumption-based projects.
The first step is to rebalance your daily life. If we can't fundamentally change the status quo, we can only face two choices: 1 is to increase the time and energy used for nourishing activities as much as possible and reduce the time and energy used for consuming activities. The second is to try to get in touch with consumption activities through different channels and fully understand and observe them.
You can draw your own action roadmap and guide yourself to improve the balance between natural consumption activities in your life. At the same time, please remember that the consumption activities you identify are aimed at yourself. The most important thing is to consciously improve the balance between the two, observe whether you can stay focused, and observe whether you can understand that even the smallest and most insignificant changes can change your thoughts and feelings, and the impact of these changes on your body. You can check this form at any time, perhaps once a week or at any time. Slow and steady is the best choice.
At the same time, it is of deeper significance to deeply understand the balance between nourishing and consuming things. They can help you understand the relationship between your behavior and your emotions, can be used as an early warning signal of emotional deterioration, and can also be used as a road map to regain a balanced and happy life.
In this week's training, it is recommended to practice meditation three times in six days. Combine three minutes of breathing space exercises with specific movements. If you feel stressed this week, do a breathing space exercise first, and then consider what action to take. This action may not be beneficial to work or personal affairs, but it must be the right and appropriate activity for you.
It is specifically mentioned in the book that if you feel tired, worried, depressed or anxious, waiting for motivation may not be the wisest thing to do, and you must take action first. When you are depressed, motivation comes after action, not the other way around. Act first, and motivation will appear. So when you feel depressed this week, after practicing breathing space, take a moment to think about the following questions: What do I need now? How can we best protect ourselves at present? In order to carry out clever actions, you have three choices: you can do something pleasant, you can do something that makes you feel satisfied or you can control your life, and you can continue mindfulness activities.
Chapter 12 mindfulness meditation week 8: noisy but precious life
One word was mentioned this week: sense of accomplishment. We can experience a subtle sense of perfection in our daily life.
In the previous exercises, we tried to replace ourselves from various forms of action mode to existence mode with the help of attention focus, and learned to constantly guide our consciousness to refocus on the target focus, reminding ourselves not to have subjective judgment or self-criticism consciousness. The core theme of this stage is how to concentrate consciously and kindly. The way consciousness works is not wrong. Only when it actively asks for an impossible task and refuses to give up, will this model form an obstacle.
Only the present is what you really have, and the eighth week of training is lifelong, that is, turning mindfulness training into a habit and lasting for a long time. Some tips are given in the following books:
Face every day positively.
Use breathing space to practice controlling the rhythm of the day.
Insist on mindfulness practice
Close to your feelings
When you feel tired, depressed, anxious, angry or any other strong emotions, practice breathing space in time.
Mindfulness activity
Improve the level of exercise
Remember to breathe
When practicing meditation, everyone should have a positive reason, so we can close our eyes and think about how meditation training can help in my life. We can write the answers that appear one after another on paper and keep them properly, and look at our initial training motivation when we are shaken or enthusiastic.
You can choose a training program or a combination program, but it must be something you think you can stick to for a long time. There are more days in a week, and you spend some time alone with yourself, no matter how short it is, even for a minute.
Finally, I like the passage in the "North House Quotations". Especially these four sentences: the important thing is that you care. It's important that you feel it. It is important that you observe. It is important that you live a real life.