Compassion and mindfulness

Early reading | The first day of June

Early reading: Yujun

Early reading: "Efficient Rest Method"

Reflection:

(1) Recently, I have been upset because of my mother-in-law’s affairs, and I don’t want to talk to her when I go home at night. I happened to read the book "Efficient Rest Method" which said that many people's troubles come from interpersonal relationships. It teaches everyone a method called "compassionate mindfulness", which can effectively improve relationships with others.

Specific methods:

Generally, there are three steps to mobilize people's compassion;

The first step: do the usual mindful breathing method for 10 minutes. Let yourself enter a state of mindfulness first.

The second step: Imagine in your mind that the person you want to care for will change physically and emotionally. Try to focus on these changes.

The third step: For that object, silently recite the following three sentences in your mind. The first sentence is, I hope you can avoid danger and be safe. The second sentence, I hope you are happy, at ease and at ease. The third sentence, I hope you are in good health.

You need to give more care to this person who upsets you and project compassion onto her. Only if you really show kindness to these people can your relationship with them become better.

According to the method in the book, I tried it and I did feel a lot better.

(2) The book also introduces the following methods that you can try if you feel tired:

1. We can have a ritual of switching modes at any time, that is, nourishing become a fixed habit. For example, after listening to a certain song, you will start working mode.

2. Learn to get in touch with nature. Contact with nature can liberate us from daily life and work.

3. Get in touch with beautiful things.

4. Cultivate your ability to immerse yourself in one thing, that is, focus. For example, you can use the Pomodoro Technique.

5. Go back to your hometown. The environment in which I grew up was calming.

(3) When you feel stressed or troubled, you can try pressure breathing. Of course, we can't count our breaths all day long, so another way to deal with it is to eliminate "monkey thinking".

We will worry about the future and be uneasy about the future, this is the idea. The book tells us that ideas are just ideas, not facts. How to dissociate thoughts? Imagine that you are on the platform at a train station. There is a train coming from the opposite direction. The train is covered with slogans. These slogans are your thoughts. The train passed by, but because you were on the platform, you didn't move and watched the train drive. This way of thinking can dissociate ideas very effectively.

To eliminate monkey thinking, you compare your thoughts to a monkey jumping up and down on the train. When the monkey comes, it doesn’t matter. When the monkey comes, it comes. It is on the train. When the train leaves, it will also Gone, but you are the platform and will never move. At this time, you will find that no matter how many ideas pop up and how much monkey thinking there is, it doesn't matter, it will not have any more impact on you. Monkey thinking is two different things from facts, and there is no need to treat them the same. Monkey thinking is very tiring. We must use this method to eliminate monkey thinking.

Yujun’s little blessing:

1. Thank you for your family’s health and safety

2. Thank you for Xiaowen coming over and asking me to eat fruit

3. Thank you to my father for the Children’s Day red envelopes to my two children

4. Thank you to my mother for caring about my two children