Next, you can try how to wash the dishes! You might say, this is funny. I've been washing for decades since I was a child. Isn't it? However, whenever you are washing dishes, are you fully aware of the fact that you are washing dishes? Will you follow your breath to feel my existence? Do you observe your thoughts and actions? "I'm washing dishes" is a reality. I think most people will be very busy when washing dishes, and they will think and observe many things: "I want to have tea with my friends later, so I have to wash it quickly" and "The movie will start soon". When you are busy washing that disgusting bowl and finally sit down to drink that cup of tea, you will think about other things and hardly pay attention to the cup of tea in your hand. In this way, we are sucked away by the future and can't really live, even if it is 1 minute.
Therefore, from now on, we should be aware of the taste when eating, the relaxation and tranquility when sleeping, the problems we are dealing with at work, the inner joy when watching movies, and the walking when walking ... We should be aware of every breath, every movement, every thought and feeling, and everything related to us.
Mindfulness is a psychological process that focuses one's attention on what is happening. This process can be developed through meditation practice and other training. Mindfulness is conscious, energetic, cautious and accurate. Mindfulness also includes acceptance, kindness, openness and tolerance.
? Mindfulness comes from Sati (Sanskrit) and is an important element of Buddhist tradition. It is based on Zen Buddhism, Vipassana (meditation and thinking about various phenomena) and Tibetan meditation techniques. Simply put, mindfulness is the practice pursued by Buddhists, and mindfulness is not a correct concept. This means that when you realize the present reality, every moment in your life becomes an opportunity for you to practice, not just during meditation.
1, mindfulness is positively related to mental health, and intervention based on mindfulness can help mental patients reduce the onset of mental disorders.
2. Mindfulness meditation is a part of Buddhist psychology tradition and an academic development of empirical psychology.
At present, mindfulness has become popular, and it ranks as the four pillars of maintaining health along with sleep, nutrition and fitness. So what kind of positive effects will mindfulness bring to us? Judging from people's understanding of the word from shallow to deep, there are probably the following categories:
Relieve stress and anxiety.
Mindfulness is an ABC skill: a kind of consciousness; B (together) completely accept what you are experiencing now, not on impulse; C (choice) It is best to choose the way to adapt to the environment.
? Healing of body and mind
Mindfulness means observing things themselves-thoughts, emotions, body feelings and everything around them. Mindfulness tells the world that it is a mirror: clear, fair and undifferentiated. When practicing mindfulness, we can be aware and aware of what is happening in our lives, and we won't get lost in it and be completely ignorant.
? Live in the present
Buddhism believes that karma has no self-nature, and a watch is now a watch. After many years, the karma dissipates and may become something else. Externally, it is empty and self-nature. What really exists is our heart. Practicing mindfulness can help us pay attention to every moment, enjoy the present, enjoy the event itself, focus on one thing and remain fully conscious. Have you ever encountered these situations? When washing dishes, I want to fry the dishes next to me quickly. When washing dishes, think about where the TV series you just watched is playing. When traveling, you are in a hurry, and every time you take a photo, you gobble it up. In fact, through mindfulness, I can draw back my attention. When washing dishes, I feel the temperature of water, the smoothness and streamline of ceramics, and cleaning up a little greasy is like cleaning up my life. When taking a bath, feel the process of water sliding from the top of your head to your body, listen to the sound of water, feel the surrounding of steam, and enjoy the rare tranquility and warmth. During the trip, sit down safely, enjoy a big meal after fatigue, and put away your mobile phone. This is the unity of knowledge and action as the saying goes.
Mindfulness training can eliminate distraction and improve personal concentration.
As a couple, I often feel I don't have enough time to talk about myself. The lovelorn person feels that the whole world is against him, and only he is the most sad. Practicing mindfulness will help us get rid of this so-called your time, my time, and whatever we do, this is your time. You are lovelorn because your parting heart thinks you are different. You don't think you should have such pain. You will sigh, why me? As Teacher Fan Deng said, people's pain lies in thinking that there should be no pain.
? A calm, peaceful and accepting attitude
Mindfulness training can better realize your negative emotions and desperate thinking, and gradually shift your attention to the current state and environment, and shift to current activities such as breathing and walking. So as to better control their emotions.
Our life is like the ups and downs of waves in the sea, like peaks and valleys. Practicing mindfulness makes us a person standing in the clouds and watching all this. You enjoy it in the game of life. When you are pessimistic, you will feel this emotion and then let it go. When you are happy, you feel this emotion and then let it go.
1. Easy to be a dreamer
Because of mindfulness, the thinking structure of the whole brain tends to be optimistic and positive, and there will be misjudgments in the face of real situations. It is very easy to be too optimistic because of thinking inertia, so it is impossible to avoid risks well. What we need to do is a surreal person. It is necessary and beautiful to understand, accept and deal with reality. If we persist in mindfulness, it will be difficult to appreciate real life, including cruel reality, and begin to despise unrealistic idealism. Don't misunderstand me. I believe in the importance of realizing my dreams. It is beautiful to pursue your dreams and realize them. People who create great things are not dreamers, but people who are thoroughly rooted in reality and actively deal with practical problems. Quoted from the Principles
2. Easily paranoid
? Long-term past mindfulness thinking is often obsessed with the pursuit of the so-called correct answer. There is no such thing as truth or falsehood, good or bad, right or wrong in present life, especially in interpersonal relationships. Because of mindfulness, negative thinking is naturally split. When someone has negative thinking, it is easy to shield the truth, cling to their own "so-called mindfulness", shield the communication channels with others, and lead to disharmony in interpersonal relationships. Because what we really want is the right result, not the right way and idea. The most unpleasant advice is good for action, but bitter medicine is good for the soul. Everything has two sides, that is, things themselves have no meaning. The real meaning lies in our reaction and understanding of them. If we choose mindfulness, we will undoubtedly lose the other half.
3. Extremely challenge oriental humanity
In the instinct of human nature, there is no mindfulness thinking. Adhering to mindfulness thinking is a mode of thinking formed by our experiences and experiences. Human nature is a gregarious animal. When there are differences in getting along, mindfulness thinking itself is a choice. Similarly, for some people, it may become a kind of harm. After thousands of years of historical and cultural influence, China people's thinking structure is biased towards the golden mean, that is, the outer circle is inside, which is full of wisdom. The so-called mindfulness thinking is a typical western and newly introduced idea. Ideologically speaking, this is a great challenge and anti-humanity to the gentle people of China. In this way, the separated belief model is extremely easy to highlight the two sides.
In the process of adhering to mindfulness, it is a tempering of self-ideology. Man is the product of the environment. In order to adhere to the mindfulness thinking, we should get out of the mindfulness environment and make more like-minded friends. Of course, it is necessary to make friends.
1. Mind method is simple and easy to operate.
Mindfulness has a very simple and simple mental method, but because it is simple and needs repeated practice, it causes psychological neglect and contempt.
2. Need to persist for a long time
Mindfulness requires long-term persistence. Mindfulness needs a calm and quiet environment, and it is easy to get distracted in the process of mindfulness and needs perseverance.
3. Psychological influence
Self-acceptance and self-reflection.
(1) Take a deep breath consciously, know that you are taking a deep breath in your income, know that your income is long, know that your income is long, know that your income is long, know that your commitment is short, and know that your commitment is short. Inhale, count one in your heart, exhale, count one in your heart. Inhale again, count two in your mind, exhale again, count two in your mind. Count to ten like this, and then start from the beginning. If there is no mindfulness, it will be difficult for you to count clearly, and you will make mistakes soon, and then start from the beginning. When you can't be wrong, you can only focus on breathing itself, and don't calculate breathing.
(2) Thirty-two mindfulness exercises:
1. When you get up in the morning, smile gently.
2. Smile gently in your spare time.
3. Smile gently while listening to music
4. Smile gently when you are angry.
5. Lie flat and relax.
Step 6 sit relaxed
7. Take a deep breath
8. Measure your breath with your feet.
9. Count your breath
10. When listening to music, follow your breath.
1 1. When you speak, follow your breath.
12. When you sit still, follow your breath.
13. Only by calming your body and mind with your breath can you know your joy.
14. Be alert to body posture
15. Keep mindfulness when making tea.
16. Washing dishes in mindfulness
17. Washing clothes in mindfulness
18. concentrate on cleaning the house
19. Take a bath in slow motion
20. Think of yourself as a pebble.
2 1. Mindfulness Day, be your own master
22. Observe and form your own five connotations (color is thought and knowledge).
23. Look at yourself and the universe
24. Look at your own bones
25. Find your true colors before you were born.
26. Watch a lovelorn.
27. Do you realize that the five aggregates are all empty?
28. Sympathetically observe the person you hate the most.
29. Look at the pain of others and be sympathetic.
30. Work in a spirit of no hiding.
3 1. Observing the achievements of life from the perspective of origin
32. It is not limited by the law of origin, nor does it deviate from it.
Express one's gratitude formally
This article was co-authored by one sixth of the people in the community, and was created by Li Shuangshuang, the owner of the Blue Hat case. Liu Wenbo assisted.
White hat:? Wang Jin
Red hat: Zhou Mingbo
Yellow hat:? Lizzie Zheng Yandan
Black hat: Lu, Zhang Jiehui
Green hat: Zhang, Chang Tingting