Meditation Methods

Meditation Methods

 

=============== 

meditation methods: 
　　1. Back straight 
　　Inhale, number 1,2,3,4,5, pause, exhale, count the same, completely immersed in the breath 
　　 A. contemplation past emotional experience, as an impartial observer, the experience of all the thoughts and feelings, 
　　 B. imagine good things, or recall the good taste experience, so pleasant feeling full of body, strengthen it kind of experience, and ultimately into intrinsic motivation 
　　 C. recall that before you really feel very strong, think he is now out of a very dramatic change in the situation, so before that powerful feeling back into your body. Meanwhile back in time to a centralized always support you, feel that is supported, and appreciated, the feeling of being trusted. Immersed in the powerful feeling in the heart, and imagine yourself facing challenges, carefully understand this feeling, imagine it full of your body. Encouragement to their language: I feel very strong! Powerful feel great! 
　　 D. Self-compassion law: face his own pain, to care for others and good expectations extends to his body, attached to the cheek with the palm or at the chest, with a gentle and warm care of himself, in the depths of consciousness said to myself " happy again, "is" to make these painful moments over it quickly " 
　　sympathy five kinds of people, and give blessings: gratitude, a loved one, people do not feel anything, it is difficult to get along with people, their 
　　 E. recall and a people with a love of feeling and love that continues to expand, to include a lot of people come in, give blessing. I get up every morning, in his heart to build political will and goodwill and love. Then recall if the other party so yourself what it feels like, as a reward for their absorption in. It can also be part of ourselves, or certain character myself eager to get changed, goodwill. 
　　 
　　Focus: 
　　practice section: 
　　1. How to deal with the pain 
　　 - the pain to face, to cover the pain with pleasure
　　2. How to relax 
　　to let these negative and pessimistic experience and nurture a positive and optimistic experience. It is particularly important, save them take a positive and optimistic experience to become part of your permanent.
　　 - Take a deep breath, his lips touch, imagination and love the good 
　　3. How to get along with others, how to communicate, how to deal with conflict occurs 
　　 - when the attention of others, concerned about their efforts to seek understanding, seek win-win situation, to calm wronged 
　　4. allow yourself to become better, to love yourself and keep healthy desire 
　　 
　　personal standards: 
　　to listen, speak and 
　　do not threaten other people yelling, do not allow others to treat you 
　　every day, have to ask yourself three questions lover , on this day whether he successfully 
　　say that they need to say 
　　there must be love 
　　to be as good as gold 
　　 
　　to remain calm and sober way: 
　　1. Sit up straight 
　　2. imagine bright 
　　3. Take a deep breath 
　　4. brain intention to set for themselves, I have to now tell what to do, and keep only one thing 
　　after 5 and set their own about when the brain can not help but start nagging, say to yourself, finish this hand need to focus on the spirit of the thing, let nagging awareness fill. 
　　 
　　 
　　Practical part of the book: 
　　and myself get along: 
　　about pain:
　　- Daily practice approach: the emotional memories of the day
　　When you are negative and pessimistic emotional distress, to reach into your memories, recall what most distant memory, and then write it out, with a positive and optimistic imagination to replace it, to cure such sentiments. Of course, not to resist the painful experience, keep yourself open mind, curiosity for those experiencing difficulties, at the same time absorb those good feelings and thoughts. 
　　2. Take a deep breath to relax, open up to each other, treat each other set yourself (do not know just do not know, do not blindly concluded)
　　 If it is positive and optimistic, put it deep into the pain of the past go (today's good feelings, will increase the possibility to get a better feel tomorrow) 
　　 if it is pessimistic, and recalled those positive and optimistic mood and perception, the emotions and out. 
　　 
　　Relax (specific operation): 
　　1. inhale, feeling full area of the heart where the fresh air of breath, feeling dirty gas is discharged. 
　　2. One by one concern themselves in different parts of the body, say to yourself "relax" 
　　3. touch lips, keep the balance within the body, but also gives the feeling of comfort 
　　4. imagine a better scenario, you can also add your favorite aroma and sound. 
　　 
　　Relax (you can usually do) 
　　1. Support and more people contact you, imagine how they support you, give people a sense of security 
　　2. fears were observing to see how it changes, how the flows in the body, use language to describe throughout the process you feel, then return to spectator status, fear of looking like a gust of wind disappear 
　　 
　　and get along with others: 
　　Do not leave anything out of your consciousness, not to the exclusion of others label them. Feeding the heart of "Love Wolf" toggled "hate wolves." 
　　1. care for others, including what he was thinking, what fear; when he caused you pain, feeling his deep-seated needs, try to understand him. All this is based on not giving up their rights. 
　　 A. observe each other's behavior, imagine yourself doing these actions will feel 
　　 B. observe each other's face, feel each other's feelings, let the body naturally and the other's emotional resonance 
　　 C. initiative to imagine what the other was thinking, what needs 
　　 D If needed, the speculation speak out, do not argue with the tone of the review or to state views 
　　3. The purpose and other communication: to explicitly tell the other, we need to understand. However, not force others and you agreed, or agree with you. Just need to understand. 
　　4. Keep a close relationship: 
　　 Observe yourself for a better sense of itself and what it feels like attitude, stimulate their response to this feeling, and reduce the sense of threat caused by too close 
　　5. spontaneous conscience to treat others, rather than passively carried out according to the behavior of others back 
　　6. angry words to say absolutely not, absolutely not work with anger, when discussing a topic likely to cause anger, make sure this is a good time (to calm each other), and then step by step to 
　　 
　　communicate law (to seek a win-win): 
　　1. keep observing your inner feelings and needs, in this interaction clearly your goal (is to talk or communicate, or help) 
　　2. ensure that such relationships can meet your needs and then focus on this conversation can get any reward, either to each other, or to their 
　　3. If your communication is not deliberately pursue other response 
　　4. talk about something, try to reproduce his own experience experience, especially emotional, feeling physically, and this information represent hope and vision, to focus on The time of the subjective feelings, but do not talk too much about their own views. When confronted they have the urge to criticize each other, under the thinking behind this criticism, is not some kind of hidden their desire. 
　　5. purposeful communication, advance the key points they want to express the list down, imagine the scene interactive, and imagine if the other party take the initiative, how to behave; if we are to solve a problem, to be more focus on the future, not the past
　　6. greatest extent possible assume responsibility, even if all the other mess things up, but also do their side of things, of course, can take the initiative to influence their behavior, but that still let off in their own respectable, loving and skillful. 
　　7. If you feel unable to tolerate, give each other some time, and then carefully consider whether the relationship between interpersonal relationships based itself needs to be adjusted (to be considered if any). In short, if someone continued to hurt you, consider shrinking the relationship, or take the initiative to make this relationship grow it.
　　8. Try to maintain pure heart of compassion and love. 
　　 
　　Tame wolf hate: 
　　1. does not stimulate emotional minefield: eat first and then talk, a hot bath, reading inspirational books, or talk to friends and often 
　　2. not to be confused thoughts of others distracted, his own ideas and each other's hungry idea completely separate. 
　　3. Imagine yourself objectionable thing to exercise the mind, be generous, to learn patience. 
　　4. Do not attempt to give others lessons in anger, not in vain with their advice. 
　　5. malicious regarded as distress, trying to throw it away. 
　　 
　　 
　　The theoretical part of the book: 
　　the three pillars of practice: morality, contemplation and wisdom (the three major functions of the brain: the constraints, learning and selection) in our daily lives, it can be called happiness, mental and spiritual growth to value. 
　　In physiology, body systems must remain open to the surrounding environment and maintain the internal stability under the premise, to stay healthy; and psychologically, people always seek self-realization, and to avoid shame. Fully and completely satisfied is impossible to achieve, which is to understand the true foundation of happiness. 
　　When you take a deep breath, activate the sympathetic nervous before activating the parasympathetic, can relax the body and mind. Therefore, when there is anguish, first take a deep breath a few seconds before responding. Let the pain gradually replaced by happiness, love and wisdom. 
　　 
　　The method of asylum seekers (you can continue to explore them again): 
　　1. mentor - Mental Idol 
　　2. Truth - an extremely accurate description of reality itself (read more will make people feel at ease) 
　　3. good partner - all around love themselves
　　  
　　will the desire to bring the pain depends on: 
　　1. whether there is a strong grab - grab desperately not to grab a better result, that is, even if not, do not do this distracted
　　2. Why is this desire - the desire to cultivate healthy is very important 
　　 subconsciously to a variety of likes and dislikes, preferences are set aside (Make a list written out), gradually gave way to moral values and behavior guidelines, rather than the desire to guidelines. 
　　 
　　Appropriate ecstasy: 
　　the self is actually a fantasy character, sometimes think of it as real existence we will help. But the real "I" are self than any fresh, fun, excellence and the ability to more. Do not take yourself too seriously, do not be too obsessed with yourself. When others envy and even jealousy, tell yourself everything will be fine, the kindness and compassion of love dedicated to those who envy. 
　　Nice to yourself, do not be too concerned with what others think of them. Necessary for everyone in their place on the bloom of life in their own way. We should relax themselves, all things are the same as a whole, to individual way to express this as a whole. Allow yourself to become a better can also make people around him happy, therefore, to bless himself. 


===============

 

=========== End