4 Foundations
The most scientifically researched meditation system
Break all the pre-determined expectations of the result and just look at the exercise itself
Kindness and compassion can help each other
The by-product of meditation practice can nourish the body, the main product is concentration
Body Scanning
Author: Tonghui Qi
The Essence of Meditation
The Value of Meditation
Source: After de-religion, universal values remain
Medium: your body (and mind)
Essence: a method of how to use and focus attention
Apply Meditation
The Components of Meditation
Two normals of mind
The Object of Meditation
The Attitude for Meditation
Your attitude is like a piece of soil, and you strongly expect it to pollute the soil
8 Attitudes
Exercise 1 Mindful Breathing: Enjoy The Moment
Exercise 4: Emotion: dance with emotions
Exercise 2 Body Scan: Listen to the body
Exercise 3 Concept: thoughts ≠ facts
Why do you need meditation practice?
Meditation Concentration Exercises from Silicon Valley
Scientifically understand meditation correctly
Try Meditation - 7 Practice Methods
The Importance of Meditation
Concept: awareness of the body, such as awareness of breathing, body posture
No need to rely on external things, just rely on yourself
Your body is your laboratory
How to Practice Meditation Mindfully
Keep jumping into the future
Keep going back to the past (regret and feel sad)
Monkey Heart
3 Points in Meditation
Conscious attention/awareness
Non-judgmental attitude
Now (everything we experience physically and mentally)
Meditation concept
Rule for meditation: find the truth of everything
Purpose/function: to cultivate sensitivity and intimacy to the body
Level: From appearance to deep contact and connection of the body
Breathing exercises
Body scanning
Two basic exercises
Changing sometimes is unchanging
The real practice is life itself-there is no separation from daily life
Exercise 5 Three-step breathing: return from busyness
Exercise 6 Thanksgiving exercise: relax before bed
Exercise 7 Loving kindness exercise: sowing the seeds of love
Clinical Associate Professor, Department of Psychiatry and Behavioral Sciences, Stanford University School of Medicine
Licensed Clinical Psychologist in California
Dean of Mindfulness College, California Institute of Health
Visiting Scholar of Oxford University Mindfulness Center
Jon Kabakin, Founder of "Mindfulness Decompression" Course, Chinese Teaching Partner
Google employee meditation class "Search for the inner self"
Mindfulness exercises for Twitter and Facebook employees
Apple founder Steve Jobs insisted on mindfulness practice for a long time
2018 Kabajin Lakeside University Mindfulness Class
Didi Travel Mindfulness Workshop
Huawei introduces audio guidance for Kabajin Mindfulness Decompression Course
Improve concentration
Stimulate inner potential
Find a way to get along with pressure
Help people understand meditation from a scientific perspective
Let the meditation practice be integrated into daily life so that you can live smarter
When fighting strength, it is the best time for muscle growth
Provide sufficient resistance to the stress in daily life to exercise the "muscle of meditation"
The present mind is mind, and a mind in the present is a state of mind
Meditation practice is to put the monkey heart in the present moment
The perception that arises or emerges when focusing attention consciously and uncritically in the present moment (Jon Kabakin)
In mindfulness exercises, the attention is deliberately directed to an object or goal.
Stay calm
Be aware of our judgment and not be led by our judgment.
Inner privacy experience: thoughts; physical sensations (tightness)
External phenomena: what you can see
Mindfulness meditation extension application
In-company: Mindfulness EQ training
Mindfulness Cognitive Therapy: Prevention and Treatment of Depression
Mindful childbirth and parenting
Meditation Education: A Controlled Experiment on Young People in the UK
Government: 8 weeks of meditation classes in the British Parliament
Concept: meditation of feelings, such as pleasant, neutral, unpleasant
Purpose/Function: To cultivate a balanced mind
Method: For pleasant, neutral, unpleasant experience
Concept: awareness of thoughts and emotions
Thoughts/emotions are just mental phenomena
Thoughts/emotions ≠ facts
We ≠ our thoughts/emotions
Habitual thinking usually knows habitual actions/emotions
Thoughts/moods will change
Purpose/Function: To help you free yourself from the violence of thoughts and emotions
First Mind: The first thought
Be yourself better √
Become a better self×
No contention
Let go: acceptance + non-attachment
Not reporting expectations
Please stay and see where the breathing is most obvious on your body
After you have determined this part, put your attention here in the rest of the mindful breathing exercises, instead of constantly changing the part.
Your task is simple, to be aware of the sensations that breath brings to this body part.
No need to count interest, no need to control it, or mediate it
You know, distraction or distraction is something that happens naturally, you just need to pay attention to breathing again after you notice it.
Don’t have to do anything, just experience the existing feeling purely
If any emotions or thoughts arise, please confirm their talents, then put them down, and return your attention to the physical sensations.
In the body scan, there is no goal other than to feel the sensations of the body.
When scanning the body, there is no need to expect or pursue a certain feeling, just what it feels like. There is no right or wrong, no should or should not.
In meditation, you are not trying to stop thinking, on the contrary, you are trying to cultivate a wise relationship with your thoughts.
Give the thought a name, such as plan, memory, worry, fantasy...
When emotions arise, observe it with patience, curiosity and non-judgment
Just open to it, experience it, accept it, don’t need to change it
And feel the corresponding physical sensations
Step 1: Stand upright/sit upright, perceive the moment, enter the breathing space
Step 2: Concentrate all senses and focus on the abdomen
The third step: expand perception, feel the body, sitting posture, expression, inner heart
An essence:
Two media:
Three elements:
Four objects:
Seven exercises: (Than Thich Nhat Hanh is 32 mindfulness exercises)
Eight attitudes:
Countless daily life:
Applied in my securities investment transaction (Mindfulness Trading Zen)
Application in workplace communication, interpersonal communication, and intimate communication
Speech, report, writing
Application in parenting
Application in leadership
How does meditation and deliberate practice work together?
The relationship between meditation and the earth?
Are there any treasures in Buddhism that can be dereligated like meditation and preserve universal wisdom?
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