Learning to "Live in the Present" —— Mindfulness Breathing Method

(1) Sit in a chair, keep your back slightly straight, and leave the back of the chair. Relax your abdomen, put your hands on your thighs and don't cross your legs. Close your eyes. If you open your eyes, look about 2 meters ahead.

(2) Feel the contact with the surrounding environment (soles and floors, hips and chairs, hands and thighs, etc.). ), I feel that my body is attracted by the gravity of the earth.

(3) Pay attention to the feelings related to breathing. It's like "waiting" for breath to come naturally, without taking a deep breath or controlling it. Marking breathing with "1" and "2" ... "10" is also very effective.

(4) Once you find that you have distractions, you will pay attention to breathing again. It's normal to have distractions, so don't embarrass yourself.

(5)5 minutes or 10 minutes. It is very important to keep practicing every day. Do it at the same time and place (the brain likes "habit" best).

Get rid of troubles-dynamic dark thoughts

(1) Walking meditation: Walking speed is arbitrary, but it is recommended to walk slowly at first. Consciously pay attention to the changes of muscles and joints of hands and feet and the feeling of contact with the ground. Classify your movements, such as "left/right" and "up/down", to help you concentrate further.

(2) Dynamic meditation in standing position: stand, with your feet open to shoulder width, your arms extended, and slowly lifted to your sides. Focus on the changes of wrist muscles, the feeling of blood flow and the feeling of gravity. Slowly raise your arm, then slowly lower your arm to its original position, and repeat several times.

(3) Sitting posture dynamic meditation: Sit in a chair and slowly turn your shoulders from back to front. Feel the changes of muscles and joints with your heart. After one turn, turn your shoulders in the opposite direction and concentrate.

(4) Daily life: Consciously pay attention to the actions in daily life, such as dressing and brushing your teeth. You can also meditate dynamically while eating, such as paying attention to the taste of food, the touch of food in your mouth, the change of saliva and so on.

Stress-relieving breathing method

(1) Take the basic posture of mindfulness meditation. Summarize the causes of stress into "one sentence" (it is easier to grasp the physical and inner reactions). Meditate this sentence in your mind and feel the physical and inner reactions at the same time.

(2) Focus on the breath, and label the breath as "1""2" ... "10". Feel the tightness of the body and relax gradually.

(3) spread consciousness to the whole body, and spread attention to the whole body (assuming that the whole body is "breathing"). When inhaling, imagine that the part of the body that responds to pressure is "inhaling" and consciously keep this part relaxed with the ups and downs of breathing. Continue to focus on the surrounding space.

The elimination method of jumping out of the strange circle of thinking-monkey thinking

(1) Throw away "cranky thoughts" and imagine the feeling of kicking those "enough" thoughts out of your head.

(2) found abnormal. Think about whether there is a counterexample to this idea that has been entangled.

(3) From the perspective of the sages, what would the people you respect or the great men in history do?

(4) Don't judge good or bad. Do you judge things by other criteria of not being present? Pay attention to "non-judgment".

(5) Explore the reasons. Why does this idea appear so many times? Rethink from your own "deep needs".

Controlling impulsive emotions-rain method

(1) recognition. Recognize your inner anger and don't equate it with your angry self.

(2) accept. Accept the fact that you are angry, don't judge the value of this fact, and allow it to exist.

(3) investigation. Observe what happens to your body when you are angry. How does the heart rate change? Where does the body feel nervous?

(4) Disagree. Don't care too much about your emotions, get rid of anger and imagine anger as someone else's business.

Suppress negative feelings towards others-gentle sympathy

(1) Maintain the conscious state of mindfulness: Continue normal mindfulness meditation 10 minutes, and refocus your attention from negative emotions to the present.

(2) Think of the person who "makes you unhappy": the person who caused your stress emerges in your heart, and pay attention to your physical feelings and emotional changes when you think of him or her.

(3) Say the following words to him (her) in your mind: "I hope you can avoid all kinds of dangers and be safe." I hope you are happy and at ease. I hope you are in good health.

Eliminating physical fatigue and pain-whole body scanning method

(1) Lie flat and pay attention to your breathing: If you don't have a flat environment, you can sit in a chair and consciously pay attention to the ups and downs of your abdomen when breathing.

(2) Pay attention to the left toe: How does your foot feel when it touches shoes or socks? What is the contact between toes?

(3) Whole body scan: scan the whole body from the left toe. When inhaling, imagine that air enters through the nasal cavity, flows through the whole body and enters the left toe. When exhaling, imagine that the air gathered in the left toe flows through the whole body and exhales through the nasal cavity.

(4) All parts of the body can do this: after scanning from the left toe to the left thigh, the whole body can be scanned from the right foot, left hand and right hand, head and abdomen.