How can I release the goose from the bottle without hurting the goose or damaging the bottle?
Is this problem very similar to that we want to get decompression when the pressure source or stress event is difficult to change?
In other words, Zen has a case-solving, which is about the goose raised in this bottle.
Dr. Lugen, the secretariat, asked Zen master Puyuan of Nanquan: "The ancients kept geese in bottles. The goose has grown up and can't get out of the bottle. Now it can't be damaged or killed. What can a monk do to get the goose out? "
Master Puyuan of Nanquan was silent for a while, and suddenly he called out "Doctor", and Lu Gen replied "Yes!" . Nanquanpu wished the Zen master a smile and said, "Isn't this the goose coming out?" . Dr. Lugan enlightened, Xie Nanquan monk.
This case is a bit of a blow-when we are in a dilemma, we always try to solve the problem. It's useless to find the answer on the surface of the question, but it will make us more stressed. It is better to go back to the present and look at the problem outside the framework of the problem.
In the last article "Stretching your legs can reduce stress and lose weight", we have mentioned that exercise can help us reduce stress. But there will still be many people who say, I understand the truth, but I just can't do it. In fact, it is not impossible, but we are still "geese in a bottle", obsessed with the problem itself, and naturally know it without doing it. At this time, you need to master the ability of "releasing the goose from the bottle" first.
First, let's finish the energy battery exercise together. Please list in the table below what will consume your energy and what can help you reduce stress.
After filling it out, have a look. Do you consume more energy than you replenish it? If so, remind yourself to do more things to recharge yourself.
Secondly, we should practice to improve our perception.
Please narrow your attention to one thing or one thing, for example, when running, just pay attention to your breathing. Then, expand to more and more things or things that you can perceive. Then, practice expanding and shrinking repeatedly, expanding to all senses and narrowing to ideas. Notice how your thoughts shrink or even disappear through what you perceive. When awareness is magnified as much as possible, you will realize awareness itself.
So the goose in the bottle came out by itself.
Xiao Li, a policeman who works in a township police station, suffered a lot from dealing with villagers in the past. Every time it is his turn to go to the scene to deal with contradictions and disputes between villagers, he will feel out of breath. Since he consulted the psychological counselor in the bureau and mastered the ability of "releasing the goose from the bottle", he can concentrate on the villagers every time he handles the police situation, instead of worrying about whether he can solve the problem properly. It is precisely because he began to focus on the villagers that more and more contradictions and disputes were successfully mediated by Xiao Li.
There are three main points in this, one is to pay attention intentionally, the other is to focus on the present, and the third is not to make judgments.
We can practice like this while walking.
When walking, pay attention to the soles of your feet and feel the feeling of contact between your feet and the ground.
Then, shift the center of gravity to the right leg, the left leg is relaxed, and the right leg supports the whole body weight. In this process, we should pay attention to the feeling of bilateral legs and chest caused by the shift of center of gravity.
As the left leg is relaxed, slowly lift the heel of the left foot off the ground, pay attention to the feeling of the left leg and calf in the process, and continue to slowly lift the whole left leg until only the toes touch the ground. Then the sole and heel of the left foot gradually touch the ground, the center of gravity shifts from the right foot to the left foot, and the right leg relaxes. In this process, we should pay attention to the feeling that the center of gravity shifts to the legs and feet. As the right leg relaxes, slowly lift the heel of the right foot off the ground, paying attention to the feeling of the right leg and calf during the process.
Repeat this action step by step, and try to pay attention to the feeling of legs and feet, especially when all parts of the feet touch the ground.
If your attention is diverted, turn your attention back to the feeling of your legs and feet.
The above is the mindfulness of stress management. If we can "take it" together with the method in the last article "Stretching our legs to reduce stress and lose weight", then our body and mind will be adjusted, our health level will be improved, we will pay more attention to the beauty in life, and our living conditions will become better.
If you are interested in this decompression idea, you might as well read this book.