How to practice mindfulness meditation?
In fact, simple meditation is not difficult. Friends who have practiced yoga can basically understand the basic skills of breathing and meditation. The purpose of meditation is achieved through breathing in and out, which is very helpful especially for people who are prone to anxiety and irritability.
Everyone experiences low emotions in life. When people with good mental health encounter some setbacks or obstacles in life, it is inevitable and easy to understand that they will be affected emotionally. For people with some emotional disorders, they will experience depression, irascibility, irritability, anxiety and other moods in their daily lives. It seems that this kind of bad mood will always accompany them.
Just relying on meditation, for people with good mental health, can play a virtuous cycle, but for people with emotional disorders, meditation alone is a little powerless, we must add cognitive thinking adjustment on the basis of meditation. so as to get twice the result with half the effort.
People are often hurt by two arrows. The first arrow is shot at us by others or the environment, which is inevitable as a person; the second arrow is shot at ourselves by ourselves, which is against the first arrow. The dissatisfaction, non-acceptance, struggle, this instinctive habit used to protect the ancestor of mankind survived, but overuse has kept us stuck in an unwanted situation for longer. And those who make mistakes in cognitive thinking are more hurt by their own arrows, but the interesting thing is that people are often not aware of the mistakes they made.
Mindfulness meditation is actually the combination of cognitive thinking adjustment + meditation acting on people. This is also a continuously enhanced ability. Through repeated learning and training, you can learn from your own experience and observe your own life and experience with awareness. , To see through and transcend the usual frames of good and bad, likes and dislikes, and establish a brand new connection with those things that once let one collapse and suppress, drag oneself into endless thoughts and dark spirals.
Stage A: Capture your own thoughts
First of all, we have to figure out one thing that makes us feel unhappy or angry, whether it is the thoughts in our minds, or what is happening at this moment.
Facts have proved that for most people with emotional disorders, the emotions they feel are more from the thoughts in their heads than what is happening right now. Some of my own negative thoughts are repeatedly thinking and ruminating in my mind, which will only trap myself in the whirlpool of thinking, forming a vicious circle and I cannot escape.
There is a very simple way to distinguish them, which is to write.
Writing emotions also requires practice. People can easily get immersed in their thoughts and emotions. There is no way to get out, but it can be done through training. That is, you need to deliberately pay attention to your thoughts and emotions.
This practice can be done every bit in life. There are many, many ideas in our minds every day. We don’t need all of us to be aware of and analyze. When we can capture an idea, Just remind yourself to remember this feeling of awareness, practice step by step, and gradually catch your negative emotions and thoughts consciously. When you are aware of a certain thought or emotion, you can quickly record it. You can record it with pen and paper. You can also record via mobile phone.
Record how to do it, observe and analyze your own thoughts, how many are realistic, how many are in your own imagination, and these thoughts have an impact on your own emotions.
We treat thoughts as part of our lives, just as we have feelings, sounds, and sights. We need to cultivate the ability to treat thoughts as thoughts, so that we can make thoughts no longer disturb us and control our behavior and emotions. This is the power of awareness.
The mode of existence allows us to jump out of our minds and immerse ourselves in the actual experience of the moment, rather than endless thinking. And mindfulness is to let us devote our attention in this specific way, consciously, in the present moment, accepting things as they are without any judgment, so that we can see what is happening in the present and accept it.
When you can observe your own thoughts and emotions enough, and see the same old thinking appearing over and over again, you will find that you are no longer as susceptible to emotions as before.
Stage B: How to meditate
People who have ever meditated should have had this experience. At the beginning, when you choose a soothing music, adjust your posture, close your eyes, and want to be immersed in a quiet atmosphere, but at this time, there are many thoughts invading your mind, and you always have no way to meditate.
At this time, you can go back to the part of "capturing your own thoughts" mentioned above. This is a very important process. You need to figure out which thoughts and emotions are interfering with you and make a record. Then, after that, can you continue to meditate or there is no way to continue, if it is really difficult to continue, then perhaps the first thing you have to deal with is the thoughts that interfere with you. What are they? Some are real, and some are in my imagination.
In this way, you will find that it is back to stage A, so this is that meditation sometimes must be combined with cognitive adjustments. The two actually promote each other and cooperate together.
Body scanning is a good way to relax. So-called body scanning is to relax one's attention from head to toe, from limbs to body, feel every part of the body, and feel the changes in muscles from tension to relaxation, through this repeated practice training, in fact, is also invisibly concentrated by the exercise.
You can also enhance your cohesion during meditation through training in your life. In fact, these exercises are practicing your attention to the present state. You can focus on every moment in your life, even if you are brushing your teeth or for meals, are you brushing your teeth seriously, or are you doing/thinking about other things about brushing your teeth? Do you really feel the sensation of chewing food in your mouth, the sensation of swallowing food through your throat?
Don’t worry too much about everything. Whether it’s awareness or body scanning, they all require a process. Maybe you didn’t do it very well at the beginning, but as long as you pass your practice, one minute at a time to five minutes at a time, gradually to ten minutes and twenty minutes, such an increase will make you feel a change in yourself.
Concentration means to actively focus your attention on the things you want to focus on; awareness means being able to quickly notice when you wander and ideas come out; acceptance means not judging thoughts or yourself, just quietly bring your attention back to what you want to focus on.
The purpose of mindfulness meditation is to use mindfulness to gather our scattered hearts, and no matter where you are, when emotional dilemmas arise, you can contact them more skillfully and respond to them.
Finally, there are a few theoretical knowledge points for everyone:
1. The emotion itself is not a problem, the problem is our reaction to these emotions;
2. The automated responses we take for granted, trying to get rid of unpleasant emotions, often put us in prison. Thinking rumination will transform a period of grief into persistent depression, and turn fleeting worries into lasting anxiety;
3. Thinking rumination is the product of the forced action mode of the mind. It tries hard to get rid of the emotions we don't like, but it turns out to be the most ineffective-the more you want to get rid of, the harder it is to escape;
Learn to recognize ruminations and action patterns in every moment of experience, and find their true situation.
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