![#Toutiao Creation Challenge#[Jiuji Reading Notes]♥Learn how to put all your actions aside and convert them into a mode of existence, how to leave time for yourself, how to slow down, and nourish the tranquility and self-acceptance in you, learn to observe what is in your mind in - DayDayNews](https://cdn-dd.lujuba.top/img/loading.gif)
[Jiuji Reading Notes]
♥ Learn how to put all your actions aside and convert them into a mode of existence, how to leave time for yourself, how to slow down, and nourish the tranquility and self-acceptance in you, learn to observe what is in your mind in every moment, how to observe thoughts, how to put them down without being entangled and driven by them, how to create space, look at old problems in new ways, and realize the relationship between things. These are some of the homework of mindfulness . Such learning involves turning and absenting in moments of existence and purely fostering awareness. The more systematic and regular you practice, the more the power of mindfulness will be, and will serve you more
♥ The word meditation will make many people raise their eyebrows and arouse the ideas of mysticism or gangster fraud. Part of the reason is that people don’t understand that meditation is actually about attention. This is now widely known. And since everyone needs attention, at least occasionally, meditation is not as irrelevant or irrelevant as we once thought.
However, when we pay a little attention to how exactly our mind works, when we start meditating, we are likely to find that most of the time our minds are more in the past or future than in the present. This is a common and scattered mind that we all experience, and this is explored in the research on the application of Happiness Mobile in Harvard . One of the consequences is that at any moment we may have only partial awareness of what is happening. We miss a lot of moments because we are not entirely here for them. Not only when meditating. An unconscious state can occupy our minds at any moment; as a result, it can affect everything we do. We may find that for most of the time, we are actually in an automatic navigation state, operating mechanically, and not fully aware of what we are doing or experiencing. It's like there's a lot of time we're not really at home, or to put it another way, we're just half awake.
♥ The cultivation of mindfulness healing power is far more than mechanically copying a certain secret or a set of guidance. No real learning process is like that. Learning, insight and change are only possible when the mind is in a state of openness and acceptance. When practicing mindfulness, you need to devote your whole body and mind to the process. You can't sit in a meditation position, think about something that is about to happen miraculously or play a tape, think about what the tape will "do" for you. The attitude you hold is very important when you practice focusing and being in the present moment.
♥ In the cultivation of meditation awareness, we need to have a new perspective on the learning process. Since our minds are deeply rooted in our minds that we understand what we need and know how to get it, it’s easy for us to get into an attempt to take control of things and make things go the way we want them to. But this attitude is exactly the opposite of the homework of awareness and healing. Awareness only requires us to observe things truthfully. It doesn't require us to change anything. Any healing requires tolerance and acceptance, and requires a turn to connect and completeness. Just as you can't force yourself to sleep, none of this can be forced. You have to create a suitable environment for sleep and you put it down. The same is true for relaxation. It cannot be achieved through strong will. That kind of effort only creates tension and frustration
♥ has seven attitude factors that form the main pillar of mindfulness practice taught in mindfulness relief. They are: non-judgment, patience, original intention, trust, non-contact, acceptance and letting go. These attitudes need to be consciously cultivated in practice. They are not independent, but interdependent and mutually influencing.
♥ Basic attitudes of mindfulness practice
1. Non-judgment. In the cultivation of mindfulness, you need to have an unbiased testimony to your own experience.This introduction allows us to see what things look like as they are, rather than through distorted lenses and insights. In this way, you need to be aware of internal and external judgments and inertial reactions
2. Patience. Patience is a kind of wisdom.
3. Original intention. The rich experience at this moment is the rich life itself. Most of the time, we let the thoughts or beliefs that we think we are "knowing" prevent us from seeing the truth of things. We tend to take ordinary things for granted and cannot understand the extraordinary contained in ordinary things.
4. Trust. Developing a basic trust in yourself and your own emotions is part of the overall meditation training. It is better to believe in your intuition and authority than always seeking guidance from the outside, even if you will make some "mistakes" along the way
5. Don't fight. We do everything with a purpose, to get something or to get somewhere. But in meditation, this attitude may actually be a way to prevent
6. acceptance. Acceptance means seeing the true face of things at the moment
7. Let go. cultivating a relaxed attitude, or not being persistent, is very critical for meditation practice. When we start to focus on inner experiences, we quickly find that our hearts seem to want to capture certain thoughts, emotions, and situations. Letting go is not an unfamiliar experience. We let go every night when we fall asleep. We lay on a mat, turned off the lights, and put down our bodies and minds in a quiet place. If you can't let go, you won't be able to fall asleep.
In addition to the above seven basic attitudes of mindfulness practice, there are other spiritual qualities that can also expand and deepen the physical manifestation of mindfulness in daily life. These include cultivating attitudes such as harmlessness, generosity, gratitude, patience, forgiveness, compassion, rejoicing and calmness. On many levels, they are not isolated from the seven attitudes just explored, and they will appear naturally from them.
♥ Purposely cultivating attitudes such as "no judgment", "patience", "trust", "original intention", "not competing", "acceptance" and "let go" will greatly support and deepen the meditation practice you will encounter in the following chapters.
In addition to these attitudes, you also need to bring in a specific energy or motivation in your practice. Mindfulness doesn’t come by itself because you think it’s a good idea to be more aware of things. Maintaining a strong commitment to self-work and sufficient self-discipline in the process is the key to developing strong meditation practices and high mindfulness
♥ When formal practice, you need to protect yourself from interference and focus. In this way, you can simply be with yourself without having to be busy doing anything or dealing with anyone. This is indeed not easy, and it will be very helpful to you if it can be implemented. One measure of your commitment is to see if you can turn off all electronic devices while practicing. This behavior itself is a great let go. At these moments, you do nothing, just stay safe. A beautiful sense of peace will arise naturally.
Once you make up your mind to practice well, self-discipline will appear. It is easy to work hard on what you are interested in, but if you encounter obstacles during the execution process or the results are not immediately effective, whether you can continue to work hard on the path you choose can accurately measure your commitment. At this stage, the determination to be clear and clear will come in handy. The intention of practice can support you to exercise yourself like an athlete, whether you like it or not.
♥ Some people’s vision of practicing is to promote vitality or health, while others want to be more relaxed, kind, peaceful, harmonious and intelligent. Your vision must be crucial to you. In other words, this vision can make you the best self, give you peace and peace, and make you a fully integrated person and a complete person.
The price to be a perfect person is to be fully committed and see your innate perfection and integrity.Moreover, I firmly believe that at any moment, my own perfection and integrity can be reflected. In our opinion, in the sense that you are already perfect, even if it is somewhat imperfect, you are already perfect. This is the most perfect moment to open up your dimension of existence, and to manifest all the dimensions you have in awareness. Carl Jung said this: "If you want to be a complete and complete person, you need to make yourself completely willing to go without reservation. There is no other way, there is no simpler way, no substitution, no compromise."
♥ Pay attention to your breathing means paying attention to breathing. Nothing else. It doesn't mean you should "work hard" or forcefully to breathe, or try to make it deeper, or change its pattern or rhythm. The biggest possibility is that your breathing is smoothly entering your body with no attention, and it has been a few years since you are not careful. There is no need to try to control it because you decide to pay attention to it. In fact, trying to control it backfire. All we have to do with mindfulness of breath is to pay attention to the feeling of every breath coming in and out. If you want, you can also notice the feeling when the breath reverses.
Another common mistake people make is that when they first hear meditation instructions about breathing, they think that it is us telling them to think about breathing. But this is absolutely wrong. Focusing on breathing does not mean that you should think about breathing! Instead, it means to be aware of your breath by the experience of breathing-related sensations, through attention to those changes in breathing
♥ In meditation, breathing can serve as a reliable, ubiquitous anchor of attention. No matter where the body feels breathing, being sensitive to this feeling can sink us to the anxiety on the surface of our minds and enter a state of relaxation, calmness and stability without changing anything.
♥ At any moment, when you come into contact with that still calm and stable mind, your perspective will immediately change. You can see things more clearly from the inner balance and act instead of being disturbed by the anxiety of your mind, which is one of the reasons why focusing on abdominal breathing is useful.
♥ At any time of the day, when you start bringing your attention to your breathing in this way, it becomes a meditational awareness. This is an effective way to stay sensitive and harmonious to the present and guide you toward your body and feelings. Not only can you do this when you are meditating, but you can do this when you live your life
♥ When you practice mindful breathing, you may find that closing your eyes can help deepen your concentration. However, it is not always necessary to close your eyes while meditating. If you decide to keep your eyes open, don't focus your eyes and let it fall on the surface of your front or on the floor to stay stable, but don't stare at
♥ The diaphragm is a large, umbrella-shaped flat muscle attached to the bottom of the chest. It separates the internal organs in the chest (heart, lungs, large blood vessels) from the internal organs in the abdominal cavity (stomach, liver, small intestine, etc.). When it shrinks, it tightens downwards (see Figure 3-1), because it is all fixed around the chest. This downward movement increases the volume of the chest cavity, and the lungs are located on both sides of the heart. The increased chest volume can cause a decrease in the internal pressure of the lungs, while the air from the outside of the body has higher pressures that flow into the lungs to balance the pressure. This is inhalation.
After the diaphragm contracts, it will undergo a period of relaxation. When the diaphragm relaxes, it becomes loose and returns to its original position at the higher chest, thus reducing the volume of the chest cavity. This increases the pressure on the chest, forcing the air inside the chest to get out through the nose (or the open mouth). This is exhale. So in all breaths, when the diaphragm contracts and descends, the air is sucked into the lungs. And when the diaphragm relaxes and rises again, the air is discharged.
♥ Once you start meditating, breathing is no longer just breathing.When we start to pay attention to our breathing regularly, our relationship with it takes a dramatic change. As we have seen, keeping in harmony with it helps us gather dispersed energy and keep ourselves at the center. Breathing reminds us to be in harmony with our body and at that moment, face the rest with mindfulness
♥ When we keep mindfulness about our breathing, it will automatically help us build greater peace between the body and mind. We will then have a greater degree of calmness and clarity about our thinking and emotions. We can see things more clear and broader, all because we have a little more awakening and awakening. In a stressful situation, with this awareness, we will feel that we have a greater space for action, more options, and freedom to choose effective and suitable responses, without feeling overwhelmed and lost balance by our own automatic reaction like " knee reflex ".
♥ Exercise 1
1. Take a comfortable sitting position, lie on your back or sit on your back. If you are sitting, try to show solemnity in your sitting posture, keep your spine straight and your shoulders drooping.
2. If you feel comfortable, close your eyes.
3. Let your attention fall gently on your abdomen, as if you were in the jungle clearing and bumped into a shy animal basking in the sun on a tree stump. When you inhale, you feel your abdomen slightly bulge or dilate, and when you exhale, it falls or recycles. 4. Try to keep focusing on the various sensations related to breathing, "together" with every breathing time, and "together" with every breathing time, as if you are controlling the waves of your breathing.
5.Every time, when you notice your mind drifting from your breath, pay attention to what takes you away, and gently bring your attention back to your abdomen, bringing back to your abdomen sensations related to inhalation and exhale.
6. If your mind drifts from your breath a thousand times, then your "work" is when you notice that it is no longer on your breath, simply pay attention to what is in your mind, and then bring your attention back to your breath, every time, no matter what it occupies your mind. Do your best to continue to stay in the feelings that the breath brings when it enters and leaves the body, or return to your breath again and again.
7. Whether you like it or not, practice for 15 minutes every day in a convenient time, and see how it feels like to integrate this self-disciplined meditation practice into your life after a week. Aware of the feeling of spending time every day just with your breathing and not doing anything else.
Practice 2
1. At different times of the day, pay attention to your breathing and feel your abdomen experiences once or twice ups and downs.
2. At these moments, be aware of your thoughts and emotions is to observe them with kindness, without having to judge them or yourself.
3. At the same time, be aware of any changes in the way you look at things and feel yourself.
4. Ask yourself and see deeply whether your awareness of the emergence of emotions or thoughts is actually captured by the feelings of emotions or the content of thoughts.
[Book Title] The Unforgivable Life
[Author ] Jon Kabat-Zinn 【This company name】The universe loves you 【This company’s working girl】9 Ji Ji Ji Qi Xiang 【This company’s slogan】Let us love the sky together♥️ 【This company’s vision】 Help the spiritual growth of the whole universe♥️ ♥️The universe loves you♥️The universe wishes you a wealthy life♥️Merfect♥️ ♥️Thank you♥️I love you♥️ ♥️Thank you♥️I love you♥️
[ Publisher] Machinery Industry Press 2018 Published
[ Subtitle] Mindfulness healing helps you heal stress, pain and trauma
[Read Note Statement] No matter how extreme the summary is, there will be preferences, deviations, opinions, and ambiguities, because everyone has a different understanding of words, so don’t be obsessed with the obstruction of knowledge.Please read the original work if you have time! The original is the main♥️Copyright belongs to the original author♥️Thank you♥️Grateful♥️
