First, the origin of mindfulness.

Mindfulness originated from China's meditation. My understanding of mindfulness, like meditation, comes from meditation. Meditation can also be said to be a practice of Buddhism, or a tool of practice.

Where did the word mindfulness come from?

It was put forward by Professor Joe Kabajin of Massachusetts Institute of Technology. He separated mindfulness from the field of meditation and changed it into decompression therapy of mindfulness.

Because, in the western world, people need a scientific way to recognize mindfulness therapy. So Professor Kabakin set up a laboratory at MIT. Some people are connected here, including patients with physical pain, patients with depression and patients with depression. Professor Kabakin connected the brain waves of these people through mindfulness. Then he found that mindfulness meditation can alleviate the pain and pressure of these people. Help these people get rid of depression and help them get out of depression. He found that meditation has a good effect on pain, such as back pain. ...

Mindfulness is now widely used by many enterprises, such as Huawei, Google and Facebook. They all introduced this concept into the training of employees. Then mindfulness meditation is mainly to cultivate employees' positive mentality and positive work concept.

So Professor Kabajin invented a course, which is mindfulness meditation course. This is a series of courses. For example, the first week is about breathing, and the second week is about scanning your body. ...

The above is the origin of mindfulness.

Second, mindfulness meditation can solve many social problems.

Modern people have a faster pace of life and more knowledge, so people are under greater pressure, especially in cities like Beijing, Guangzhou, Shenzhen and Hangzhou. So there are more and more depression, anxiety and bipolar disorder. This has become a social problem, so what should we do when we encounter these social problems? So each of us needs some mindfulness meditation.

Third, meditation is simple and easy, which is reflected in the following aspects.

1, the chair can go to bed.

2, sitting in a chair, meditation requirements: sitting in a third of the chair, the back is straight, the shoulders are freely drooping, the hands are naturally placed on the knees, and the feet are naturally placed on the floor.

3. Sit in meditation. Some people can't sit in the pot because of leg problems. In fact, the most recommended meditation posture is sitting in a pot. You can sit in three ways: scattered disc, single disc and double disc. Whichever way you choose, you must stand up straight.

4. Does anyone want fingerprints? Mindfulness does not have the concept of religion, so fingerprints are not needed. If you are a believer in other religions, you can do it in your own religious way.

The teacher instructed us to do active meditation.

Before the instruction, the teacher talked about the preparation work before meditation (sitting in one third of the chair, shoulders flat, back straight, shoulders drooping naturally, hands on knees. Note: Be sure to keep your back straight. Then close your eyes gently. Then pay attention to your people. )

Meditation has three advantages: on the one hand, it improves your concentration, on the other hand, it improves your awareness, and on the other hand, it strengthens your understanding of your body or mind. In other words, meditation can make a person more connected with his body and mind and will not be taken away by external things.

At the beginning, we can use background music. After a long time, you can practice without music.

But now many people are troubled by all kinds of information. Maybe you can't concentrate on reading for a while or listening to a class for half an hour. You may read a book, and your mind will wander off within ten minutes, and you will involuntarily want to look at your mobile phone, so you need a piece of music to assist you from the beginning. Because our attention is distracted. So meditation will improve your concentration.

Now let's do this meditation. Straighten your back first, then relax your shoulders. Put your hands on your knees, then close your eyes and take a deep breath. When inhaling, you will feel a slight bulge in the lower abdomen, and when exhaling, you will feel the lower abdomen slowly falling.

It is possible that when you breathe, you will feel an idea suddenly appear in your brain. Don't worry or worry, just let it appear and leave it alone. Then you can pull it out. Pay attention to this time and focus on breathing. The longer you breathe, the better. Then you may still have ideas. Don't blame yourself. It's normal. Take him up and pull him back.

You may be a little tired at this time, and you may want to yawn. Trying to yawn means that the most faithful feeling in your body has come out. You may need a rest. Now slowly bring your consciousness back. When I count to 32 1, slowly open my eyes. Then clap your hands and clap our heads. Because when we meditate, our breath rushes up.

The teacher told us to focus on breathing or the lower abdomen. Or the bulge of the lower abdomen or health.

Why?

Because our concentration often goes astray. If we aim at a place, it is easy for us to focus. When you can realize this idea, you have made great progress. Pulling it back means pulling your attention back to your breath or abdomen. In the process of doing this repeatedly, you will gradually find that your ideas may be less.

But he will still come out. The more you practice, you will find it very easy to tell that your ideas are popping up again. Because you stay here, you may come up with ideas, such as what I will eat at noon today, and who am I dissatisfied with today? Or what a person said to me. After a long period of practice, when there is this sentence in the future, I will notice it immediately when I have this idea. Gee, I was thinking about something else. You'll pull it back right away.

Meditation is such a process, a process of continuous practice.

Some people practice this for a year or two before they can sit still. Some people may sit unsteadily 1 min, so this orthographic meditation is a meditation exercise. Practice meditation, concentration and perception. Practice your ability in these three aspects. You can sit for 2 minutes and 5 minutes at first. You can sit for an hour after a long time. If you can't stand it, you are still too dry.

Fourth, the way of meditation:

We say that the first way to meditate is to listen to music, and then at the same time, use guiding language;

Then the second way is to listen to music, without guiding words. You just watch your thoughts come and go and slowly reach a fixed state. That is, the state that everyone yearns for.

The third way is no music, because if there is music, you can concentrate a little. If there is no music, then it is actually an advanced henq, which is actually Zen meditation.

If you can't reach the state of meditation, then do mindfulness. Let yourself enter a relatively quiet state. When a person is quiet, an idea stops an idea. When our thoughts stop, that is, when our thoughts are not so chaotic, we will slowly return to our hearts. Our thoughts have returned to our hearts, and gradually we are connected with our inner wisdom, which comes from your inner children, your subconscious and your inspiration.

5. What if some people feel very tired when they are mindfulness?

In mindfulness, we actually realize some bodies, such as your head, your shoulders, your body, your back, your feet and so on. Do you have any other feelings in your abdomen, such as the feeling of anesthesia? Some people say that I don't feel it, so feeling it is also a feeling.

Is that you watch him come quietly and watch him go without judgment. It just takes a process. The longer you practice, the more you can stop resting and be with yourself better. When you can be with yourself, you won't be disturbed by outside interference.

Therefore, the focus of mindfulness meditation is practice. Through time, let yourself settle down and then generate wisdom.

Remarks: This is the second class of happiness course in Tongzhou College, and I remember the essence of the teacher's thought. Thank you, Wendy. Clouds in the sky and water in a bottle.