The title of this thesis comes from two books, The Power of the Present by Eckhart Tolly and Mindfulness by Joe Kabakin. This is written by two foreign scholars. In fact, it is about the cultivation form of Oriental Zen, but it uses some simpler, more direct and more practical methods. These books are actually describing Zen in the East in Western languages. People are more willing to accept simple and practical forms than Zen practice. These statements are more grounded, so they are more popular in the west.

1. Use the method of "observing thinkers".

Listen to all the ideas in your mind as much as possible and try to observe your own thoughts. When we begin to listen to an idea, a new consciousness appears, which is our deeper self-consciousness. If you can mobilize this idea, it is a sign of enlightenment. When you are angry, try to observe yourself, pick up anything around you, imagine that the object in your hand is yourself, observe carefully and ask, "What state are you in at the moment?" Face up to the fact that you are angry, and you will jump out.

2. Guide the focus of attention to the present to create a gap in psychological flow.

Focusing on the present is an exercise of deep satisfaction. In this way, consciousness is transferred from the activities of the mind, thus creating a gap between unconsciousness and thoughtlessness. In this gap, I am highly alert and aware, but I don't think so. This is actually the essence of meditation.

We can find an activity in our daily life to do this exercise, put all our attention on a process activity and take this process as a goal. For example, when going up and down stairs, pay close attention to your every move, every step, and even breathing; Pay attention to every sensory intuition when washing hands: the sound of water, the movement of hands, the touch of hands, and even the smell of soap. The standard to measure the success of this exercise is whether you feel inner peace and whether you have temporarily forgotten your troubles and worries.

As I said at the beginning, these western books are popular because they describe eastern meditation in a grounded way, so let's go back to the wisdom of the East and see what are the similarities.

"Hungry eat tired sleep, only this way is more mysterious. He said he didn't believe in the world, but he found a fairy from outside. " Wang Yangming's poem is about how to practice the present.

Someone asked Zen master Huihai of Dazhu how hard he worked, and he replied, "Come to eat when you are hungry, and sleep when you are sleepy. The other party said, "Everyone does! Do they all work as hard as you? Buddhist monk Dazhu said: "Different. He refused to eat while eating, and he asked for a hundred things; I refuse to sleep, and I care about everything. 」

This is the heart of a Zen master or a wise man. No matter what you do, you will immerse yourself in it, maintain a complete sense of existence, and naturally forget your troubles and worries. Useless means knowing exactly what you are doing, saying and being in what state. Live in the moment, and every second now is the most precious. Grasping the present and making good use of it is the most fulfilling life.

1. Always remind yourself whether to pay attention to the present.

When you are eating at the moment, don't ignore eating, but carefully experience the taste of rice, the feeling of entrance, and even the feeling of entering the stomach; If you are sleeping now, focus on sleeping; When washing dishes, drinking tea, cooking, cleaning and washing your face, always remind yourself: "I am washing dishes and drinking tea at the moment ..."

2. Always remind yourself whether you can realize your state or mood.

Always pay attention to your state. If you feel angry and angry, tell yourself, "I am angry at the moment." When you can perceive and feel the state of the moment, you are no longer bound by anger.

I am my observer.

Always ask yourself: "where is the master?" Is that you inside you?