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VIA: "Meditation Guide" Guide

Author | Lin Liqing

Grade -Cool Brain Creative

Artist | Jenny

Edit | yj

When people cannot live in the present and occupy the sound of their minds, they will feel that they are "disconnected" with the outside world, followed by the separation of the body and the heart, the sense of meaninglessness of the existence, and so on.

The health of the body and mind makes people lose vitality

A visitor asked the consultant for help. The reason was that he couldn't feel the joy of life and was in meaningless.

When the people around them are galloping for food, beauty, and love, they are not moving next to themselves -I do n’t know what to be happy, I ca n’t get lost.

It seems that it is not shocked and the state of mind is peaceful. In fact, the truth is that the feelings of the heart are very numb, as if the outsider of the flower world, feels like "walking dead".

Via: "My Liberation Log"

The consultant asked, what kind of life do you live in your daily life? How long has it appeared in this state?

The visitors thought for a while, and then remembered that they used to be a person who loved life. Every day, she seemed to be useful. After get off work, she would learn this and play that, and she was curious about the world.

However, from a certain stage, he began to worry about the future. He always worried that he would not make more money, and he didn't know where the future ending was. So he started working hard. Learning, endless overtime, suppress all emotions, and let himself be transformed into a money -making machine. This was a way he seemed to be quite easy -going.

However, the more money is earned, but people have lost their vitality. Even one day I suddenly found my shoulder and neck pain, and I found that I had severe cervical spondylosis when I went to the hospital.

Via: "My Liberation Log"

Of course, he did not suddenly get sick, but for many years of habitual ignoring physical feelings. He was uncomfortable in any part, but he didn't feel it, but he quickly left his mind. When the body really couldn't get eaten, he realized that there was always uncomfortable discomfort. Essence

In addition, he is always gloomy, and he can't be happy with good things, and he doesn't particularly want to do. The voice in his mind is always blaming himself, so that he feels that he can't give up his efforts for a moment, otherwise he is a useless person.

The consultant said that you always seem to live in the world of mind, and you have lost connection with the real world and your body.

When people cannot live in the present and occupy the sound of their minds, they will feel that they are "disconnected" with the outside world, followed by the separation of the body and the heart, the sense of meaninglessness of the existence, and so on.

It is not that there are any problems in the outside world, and the meaning of life is not only a fixed answer. Only when we recover ourselves and connect with ourselves, and truly live in the inner self and strength, life will be like a living water flowing.

Via: "My Liberation Log"

02 How to restart in one button and find your vitality?

Master Mindian Cababin said: "Life is only in the moment. If we cannot be with these instanties, we will miss the most precious things in life, and we will not be aware of the richness and deepness in our own growth and transformation. ","

Our life is composed of countless moments, and for us at this moment, it is important not the past, nor the future, but at this moment.

When our attention is in the past, we will regret tangling about what has happened; always thinking about the future, we will feel unknown and unable to start.

Only when we pay attention to the present can we aware of the real power. Because at the moment, breathing is meaningful, we can decide what to do at the moment, nothing, and no matter how difficult the future is, it is just step by step.

This sounds like a chicken soup. In fact, when you close your eyes and put your attention on your breath, you will find that even if this time is calm in one minute.

VIA: "Meditation Guide" Guide

This is the power of mindfulness.

In the practice of currently focusing on the current exercise, many people will feel what used to be ignored before: maybe it is a looming discomfort somewhere, maybe the bird's screams, and the coffee aroma from the next door. These feelings these feelings, these feelings Let people connect the world at this moment.

After continuous practice, some people find that the connection with the body is getting closer and closer, and can even talk to the body well, so as to improve the health status.

Or it is found that although the troubles of troubles are still there, the sound of the mind is still blaming and worried, but I have learned how to live with it friendly and live in the present.

Then, naturally have a deeper experience and love for life, and can also efficiently complete the work and actively invest in the life in front of you.

You may ask, what is the mindfulness? Does it really have such magic?

What is mindfulness?

As a physical and mental science, after nearly 50 years of development, it is now gradually becoming the mainstream of the West. It has been widely used in many areas such as medicine, psychotherapy, education, enterprises, sports, judicial, and gradually developing a variety of physical and mental training. system.

In the United States alone, more than 700 regular hospitals have set up mindfulness courses, and mindfulness therapy is widely used in chronic pain, anxiety, depression, hypertension, cancer, chronic disease rehabilitation, immune system disorders, insomnia, heart disease and other physical and mental diseases. It is also used for self -care and stress management of ordinary people.

Why do people in the workplace need righteous thoughts?

① Righteous thoughts can effectively improve insomnia and improve sleep quality. Studies have found that after 8 weeks of training, the average sleep time increases by 30 minutes, the sleep time is shortened by 20 minutes, and the effect lasted more than 5 months. In clinical practice, sleep is also the first indicator of righteous thoughts. Even short -term righteous thoughts can greatly improve sleep satisfaction.

For the workplace people who cannot get more sleep time, sleep better in limited sleep and help get a better mental state during the day.

② Righteous thoughts have an excellent effect on relieving stress and anxiety.

Long -term mindfulness meditation exercises can make the almond nucleus area responsible for anxiety in the brain smaller, and the forehead cortex is responsible for concentration and decision -making.

Even if it is a first -time righteous thoughts, a week's exercise can reduce the secretion of cortisol and adrenaline and norepinephrine in the body. These hormones are related to stress. With practice, your emotions will gradually become stable and peaceful. And when our emotions and spirits are stable, our health can gain gain.

③ Righteous thoughts help us live more awarely in the present.

The workplace pressure is high, and people are easily lost in the inner rolls and anxiety, turning themselves into a work machine without emotion. Practicing meditation helps us to have a better connection with the inner self, and have a better awareness of external things, so as to maintain the "living in the present".

If you feel that you are in stress and anxiety, you feel that you are muddy and always think too much; or you can focus more on work and be more stable when you want to work, then I recommend you like mindfulness decoction courses.

VIA: "Meditation Guide" Guide

Like mindfulness to decompress workshop

The greatest stress source of stress and emotions comes from the past and the future. We are constrained by stress and emotions, and it is naturally difficult for us to figure out what we want, feel lacking power, and do not know how to face things in front of me. Beware of your experience with your own willingness to focus on the moment at this moment, stress and negative emotions can naturally be relieved, and there are also calm power to deal with.

At the same time, the relationship between us and negative emotions is not a natural confrontation. We can learn to coexist with our own negative emotions through various high -quality righteous thoughts. This is also the healing of emotions.

Course is suitable for crowd

High pressure groups in the workplace, often feel anxiety and tension at work;

Interpersonal relationships are tight, and they are particularly easy to get angry. I hope that I will become relatively peaceful;

Inexplicable will fall into a state of depression, trying to relieve yourself through thinking, the lower the result, the lower the fall;

I often feel ashamed, guilt, I can't tell others, I don’t know how to resolve it;

The body panic, shortness of breath, chest tightness, pain, etc. of various physical symptoms, but the physical examination is normal.

class schedule

Exercise 1: "Eat" meditation practice

Exercise: Through the righteous diet practice, learn the way of integrating mindfulness into daily life.

Analysis: Starting from "eating", you will experience the meditation of mindfulness is a relaxed, fun, and grounded activity. At the same time, through the meditation of "eating", students can learn how to use mindfulness in life, and the seemingly boring and trivial things in life and work become part of the practice of mindfulness. When decompression is decompression, there is a decompression everywhere.

Exercise 2: Static mindfulness meditation practice

Exercise: Three practice methods and body scanning exercises of mindfulness breathing.

Analysis: Through static exercises, physical and mental can obtain deep relaxation and calmness. Some pressures and emotions of backlogs in the daytime work will naturally be released and healed. At the same time, in the process of frequent depression, to the focus of focusing, the default attention network of the brain will be activated, and the forehead part will be fully stimulated and exercised.

Exercise 3: Dynamic Zi Zhengsheng Memory Memory Exercise

Exercise: walking and exercise of mindfulness

Analysis: The combination of dynamic and static means that mindfulness can be applied to all scenes in life. For students with difficulty in static exercises, dynamic exercises are a choice of the same effect. Some students even report more focuses in dynamic exercises. Generally, exercise is only to exercise the body, and there is very little health effect. It is difficult for the heart to live in the exercise itself. Through this lesson, you will learn how to use the natural movement of the body to fill the mind.

Exercise 4: Cultivate compassion for yourself

Exercise: Compassionate Practice

Analysis: All righteous thoughts are also a kind of self -compassion practice. Through the place of life, static, or dynamic practice, we truly cultivate our ability to accept self -acceptance. Change does not mean to eliminate, and changes can also be accepted and maintained. The regulation of mood for emotions is partly to reduce the negative emotions itself, and the other is to improve our relationship with the emotion itself to achieve calm and healing.

Exercise 5: Share and summarize

Analysis: At the end of the theory, it is because practice is the first and the key to improvement. At the same time, we will think that the practice of one day will accumulate some questions and confusion, and the answers to these questions will promote our further practice.

Characteristic

1. Immediately decompression: Through the leadership of high -quality, the current practice feels the relief of some stress symptoms and the calmness of the emotional state;

2. Deep calm: Many students will report that they will experience the tranquility and sereneness that have never been experienced in the hustle and bustle, fast -paced life in a one -day study.

3. Science and effectiveness: Behind the content we learn is more than 50 years of psychology, cognitive neuroscience, and more than 6,000 empirical research accumulation. 4. Being naturally integrated with work and life: Unlike other courses of body and mind, how to apply mindfulness in life is its most good field.

5. Sustainable effect: As long as you can continue to practice after the course, improvement will continue.

Why do you choose to be like mindfulness?

Righteous thoughts are a comprehensive practice method. It seems simple. In fact, it requires professional senior teachers to master the correct breathing and thinking methods. If the meditation teacher is not professional enough, it may make you more and more wrong.

The teacher of mindfulness of mindfulness is the first batch of Oxford University Mindian Minding Center MBCT mindfulness cognitive therapy in China. He has more than 10 years of mentalization training and psychological counseling experience. Personal mindfulness practice is more than 8000 hours long. More than 1000 hours.

Rich meditation experience and stable aura can help you quickly master the correct practice of righteous thoughts and feel the improvement of peace and quality of life.

course information

Time: 2022/9/18 (Sunday) 9: 00-12: 00 am

The upper limit of the person: 6 people

Price: 1,000 yuan (two -person group enjoy a 10 % discount)

Location: Hangzhou Vientiane City China Resources Building B Block B 2302-2 (280m walking 280m from Qianjiang Road Station, Line 2/4/9)

Lead a teacher

Teacher Wang Yanming

Titer

The first batch of Oxford University Mindian Mind Center MBCT Mindura Cognitive Therapy

Member of the Professional Committee of the Chinese Life Care Association

Sino -US senior spiritual analysts third -phase continuous training program trainees

National Secondary Psychological Counselor

Professional qualifications

Master of Applied Psychology in Xiangya Third Hospital of Central South University

Meditation experience

In 11 years, the experience of practice and psychological counseling, personal mindfulness training time is more than 8,000 hours, and the mindfulness group leads about 1,000 hours; individual psychological counseling service time is 3200 hours.

I have participated in a series of professional training including traditional densely to language meditation training for more than 2000 hours, Massachusetts Massachusetts, Massachusetts Motor Niannian decompression courses, Oxford Zhengnian cognitive therapy courses, and Sino -US senior psychoanalyst continuous training programs.

One of the pioneers who incorporated the mindfulness into the psychological counseling, published the first case of China's first mindfulness treatment in the "China Clinical Psychology Magazine" in 2013, "Report on the Case of Obsessive -Permanent Lunar for Obvective Technology".

After completing a complete study, you will get a certificate of consistency workshop.

Consultation and registration, please add a courseware consultant. Due to the large number of consultations, the response may be slower, and the consultant will reply to you as soon as possible.

Friendly reminder

1. In order to ensure the quality and order of the curriculum, the registration fee of the workshop is not paid, no refund, time conflict, etc. can be transferred.

2. Due to the large number of consultations, the reply may be slow, and the consultant will reply as soon as possible.

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