I turned over and jumped up to go to the bathroom. In the process, I broke my fingers and counted 1 1: 30, 12: 30, 1: 30 ... At 6: 30, I slept for eight hours.
After relaxing, I'm not in a hurry to wash my face and brush my teeth. Instead, I took out my airpod, took my mobile phone, sat cross-legged on the bay window, turned on the white noise software, and began to meditate for 30 minutes. As soon as 30 minutes arrived, I opened my eyes, began to wash, dressed neatly, walked to work and had a nice breakfast.
Today's breakfast, I sat with Zhang Hengheng and Xiao. At lunch, Shi Heng Jr. said that she couldn't sleep well and couldn't sleep at night. She got up after 6 o'clock in the morning, and her spirit was very bad ... Hearing this, I said, "Hey, I am after 6 o'clock every day ..." Then Rolling sitting on my right nodded again and again. She also got up after 6 o'clock in the morning! And her morning life is healthier: getting up early, running or yoga, taking a bath, and then having breakfast at work.
Speaking of staying in bed, I remembered the tuesdays with morrie I watched the other day, so I blurted out: I saw a sentence the other day that said, "When you lie in bed, you are a dead man", so I woke up and left the bed now.
Have I been poisoned by Murray recently? If it is really poisoning, I think a person's feelings at the end of his life are still of reference value. This poison is a matter of course for me.
At present, meditation is generally divided into two categories in the world, one is mindfulness and the other is concentration.
Mindfulness meditation emphasizes that in meditation, we should consciously keep our attention in the present without making any judgment on any rising thoughts and feelings;
Concentrated meditation emphasizes focusing on a specific activity and discarding other thoughts and feelings.
Mindfulness meditation
Dr. Kabajin in the United States founded mindfulness decompression therapy, which is a set of standard treatment methods that combines Buddhist mindfulness with modern clinical and psychotherapy.
The core of mindfulness meditation is to focus on the local things at that time without judgment, and put aside the past and upcoming things.
The benefits of mindfulness meditation
1, which helps patients with chronic pain to relieve pain. Even if they can't relieve symptoms, mindfulness training can help patients to divert their attention, thus relieving pain;
2. Look at all your thoughts in a non-evaluation way, so that you can look at any thoughts more rationally and comprehensively, and naturally improve your concentration. And scientific research shows that meditation and mindfulness training can reduce cortisol and blood pressure;
Neuroscientists have also found that even if meditation lasts only a few minutes, meditators can have better memory and more agile thinking at work.
Chaos Business School's first lesson this year includes a leadership course taught by Dr. Tal Ben Shahar, in which the method of improving concentration, namely mindfulness meditation, is mentioned.
Zhang Hengheng said this year that mindfulness meditation can mobilize the whole body's immune system, reduce stress and help us sleep, which is very, very beneficial to us. Zhang's husband is a famous neurologist in China. I still believe what she said. My personal experience of more than two weeks really benefited me a lot.
Mindfulness meditation is divided into formal meditation and informal meditation.
Formal meditation includes body scanning, meditation, meditation and gentle yoga qigong.
Body scan: lie flat, according to the teacher's description, focusing on all parts of the body. The first contact with this method was in the process of practicing yoga in the gym. As the last action of yoga, I fell asleep every time. So I used to take a lunch break in the office when I couldn't sleep under the pressure of work, so I could fall asleep. Zhang Huilan's yoga relaxation method is recommended here. Her voice is soft, so don't listen too clearly.
Meditation: This is the core of formal meditation, which enables you to realize the influence of positive or negative thoughts on your emotional, mental and physical condition. It is very convenient to do, either directly on the bench or on the floor. It should be noted that you should pay all your attention to observing breathing. When generate suddenly has an idea, don't evaluate it, just realize that the idea exists.
This is what Li Xiaolai mentioned in The Road to Wealth and Freedom.
Dr. Ben Shachar said in the "Leadership" class: In the process of meditation, there will be a lot of messy thoughts, and it is normal to be unable to concentrate. This state will soon pass; It is normal to concentrate and have no distractions, and this state will soon pass. The key to mindfulness meditation is not whether you can really concentrate, but whether you can realize that your thoughts and your attention are distracted every time, and then turn your attention back.
In fact, meditation is to change the state of "sitting" into "walking" and achieve the same effect as sitting. I tried this intentionally or unintentionally. When I walk, I deliberately straighten my back and tuck in my abdomen. Sometimes I will focus all my attention on the thigh and hip muscles, feel the tightening and strength of the hip muscles, and imagine that the hip is taking shape. Sometimes I focus on breathing and feel my breath every time. Really achieve the exercise effect of walking.
Gentle yoga qigong is to experience the perception and control of the body through stretching and stretching of the body.
Hey, this is the first thing I did when I got up every morning five years ago. I haven't done it for a long time. My arms are getting old and my legs are getting old! Maybe you can pick it up and do it once in a while to increase the flexibility of your body muscles. Although very gentle, I remember that I was sweating every time I did yoga! After finishing, the whole body is transparent and very cool!
2065438+May 4, 2008 19 25 minutes
Because Sister Jinhua's coma started with pain in the cervical spine and the muscles of the shoulder and neck, and I always feel uncomfortable in the shoulder and neck recently, so this morning's meditation focused on the shoulder and neck.
During meditation, the back is completely straight, the face is still smiling, the abdomen is closed, and then all the attention is transferred to the area below the neck and near the trapezius muscle. In this process, I feel my trapezius muscle is very tight. I tried my best to sink my shoulders and lean back, feeling the tension and pain of my muscles. ......
After training, at this moment, my warm and stiff trapezius muscles seem to be slowly melting.