American poet Thomas Morton once described the state of this era this way. The busyness and pressure of modern life may be the most common form of violence in our time. I got myself into all kinds of conflicts and worries, agreed to too many requests, and took on too many project

American poet Thomas Morton once described the state of this era in this way. The busyness and pressure of modern life may be the most common form of violence in our time. I got myself into all kinds of conflicts and worries, agreed to too many requests, and took on too many projects. Want to help everyone and everything. This is actually succumbing to the violence of this era.

I believe that each of us has suffered deeply from the violence of this era. Undergoing various pressures from family and workplace. For example, when you get along with others, do you often have big mood swings? It seems that the matter is not big, but if you can't hold it back, you will get angry.

Do you stay up late into the night and still feel tired and lack of energy when you wake up? Do you often feel inner conflict, feel lonely when you are alone, and long for the company and listening of others? But when you are with others, sometimes you feel even more lonely. I long for a quiet and safe space that belongs to myself. Do you sometimes have overwhelming negative energy, and you can't help but think about the bad side when you encounter problems?

Or are you particularly craving for sweet, spicy, heavy-flavored and high-calorie foods? All of the above may actually be telling you that you are under too much pressure. People often have the above-mentioned symptoms. But when you ask him, he will say. Okay, it doesn’t seem like there’s much pressure.

I can still handle it. Unawareness and blindness to stress will also bring greater stress. Understand that stress is not just the level of complexity and difficulty of external events. It’s also how you react internally to these external events. If your body, emotions, and interpersonal relationships are constantly giving you yellow card warnings, but you turn a blind eye.

Then the body and mind will often warn you in a more intense way. Depression, anxiety, weakened immune system, and death from overwork may all follow.

So when stress is unavoidable, learn to live with it. Give yourself some breathing space when you're stressed out. This is the ability that modern people need to take a break. So today I will take you through a classic mindfulness exercise. In the future, when you face a stressful situation, you can practice it at any time to prevent stress from continuing to accumulate. Instead, you can return to a relaxed state when the pressure is too much.

Before the exercise begins, I would like to briefly talk to you about what stress is all about. How did it come about? What impact will it have on us?

Because only by understanding it can we get along with him better. In fact, humans have been living with stress a long time ago. Imagine, in the primitive forest, a lion is flying towards the primitive man, thinking that he finally got this fat man. It's time to have a full meal. If primitive people did not have instinctive pressure and stress response, they would not know how to run away desperately or use a stick to fight a lion.

He might have died a long time ago. Therefore, it is normal for human beings to have various instinctive reactions when under pressure, such as rushing to fight or running away. Don't be too harsh on yourself. Stress occurs when we are threatened or stimulated, and the body's sympathetic nervous system begins to be activated. and begins to release large amounts of stress hormones. At this time, our body is ready to escape or fight at any time.

is reflected in the body, that is, blood pressure begins to rise, heartbeat accelerates, breathing becomes short, etc. When you understand people's instinctive stress reactions when they face stress, you know how to effectively regulate them. This way it can be called upon when a real threat of stress arises.

When it is not necessary, you can often remind yourself to relax.

In this way, you will not always passively fall into the stress reaction mode. After all, in real life, sometimes deadly threats like lions don't always exist. More often than not, what threatens us are the anxious, fearful, and worrying thoughts in our minds. Although these thoughts cannot be seen or touched, they still cause your body to show a state of stress response.

So, when you realize that your blood pressure is elevated, your heart is racing, and your breathing is quickening. You need to consciously remind yourself to slow down the rhythm and speed of some work. Then, mindfulness practice will help you become more aware of these moments when you need to regulate yourself.

Next I will take you through a classic mindfulness exercise called Breathing Space Exercise. This exercise can help us step away from stress anytime, anywhere and reconnect with the present moment every second. When you first learn this method, you can do it at least three times a day at three fixed time periods.

After you have mastered this method, you can practice it at any time or place. It could even be 1 or 2 breaths. It can also be a few minutes or longer. Let this practice slowly integrate into your life and work, and you will become more comfortable with stress. Before the stress overwhelms you.

knows when to hit the pause button and extricate itself. Allow energy and energy to be restored.

Step one: Be aware, whether you are standing or sitting

Please choose a dignified posture and keep your back straight but not stiff. If you wish, you can practice this with your eyes closed. When the eyes are closed, the intake of external information is reduced.

This helps the focus to look inward better. Of course, if you want to do this exercise with your eyes open, you can. Whether your eyes are open or closed, try to pay attention to your inner feelings and be open to whatever feels inside. You can ask yourself.

at this moment. What is my inner experience? Now. What thoughts are going on in my head? Perhaps one thought is that the work is not done for the day yet.

The other one is about plans for tomorrow. Or what’s for dinner? Maybe the thoughts in my mind are not so clear. Or maybe all kinds of ideas in your mind begin to appear. You are like an audience watching these thoughts.

appeared on the stage like a walk-on. Some ideas take longer to perform. Some are shorter. Some are tragic. Some are comedies.

is neither sad nor happy, now ask yourself. What emotions am I feeling at this moment?

may feel a little bored or tired. Or maybe it’s peace and relaxation. Pay attention, what are the pleasant or unpleasant feelings here? Whether these emotional feelings are pleasant or unpleasant. There is no need to fight or try to change.

just realize they are here. Now. Bring your attention from your emotions to your body. It can be done from head to toe, from the inside out. Feel the presence of your body. Notice what sensations are present in different parts of the body at this moment? It may be cold, heat, soreness, pain and numbness, severity, relaxation, tension, hunger and fullness, etc. Pay attention to what kind of sensations there are here. It doesn't matter if

doesn't give any obvious sensations. Just allow this feeling without obvious consciousness to be here.

Step 2: Focus. Now pay attention to the sensation of the body when breathing, inhaling

exhaling. There may be slight or strong changes in the body. It may be the feeling of swallowing in the throat when exhaling and inhaling, or the chest cavity is expanding with inhalation. With the contraction of exhalation,

may also be that the abdomen naturally rises and falls with each exhalation and inhalation. Just like that, exhale with this inhale. Feeling the living rhythm of this body, the breath is like an anchor. A space that anchors you in the present moment. It’s okay if your mind wanders, it’s normal and there’s no need to criticize yourself every time you realize your mind wanders.

You are back to your real home again. Just gently but firmly bring your attention back to your breath. Float away 1000 times. You can focus on your breathing again.

Step 3: Expand the whole body

Now expand your attention from the breath. While noticing the breath, feel the whole body. At this moment, your posture and facial expressions. Muscle tension or relaxation, etc.What does

not need to correct or adjust? Just notice it. If you feel any discomfort or tension in any area. Just inhale and bring your attention to this area. On the exhale, step away from this area again. Allow these tensions and discomforts to slowly dissolve with each gentle, open breath. If you will. You can also say it to yourself as you exhale. This feeling is here, whatever this feeling is, it is already here. Just let me feel it.

Then try your best to expand this broad and vast awareness to every moment of the next day, allowing such an awareness to unfold naturally.