What this book is mainly about?
Different brain fatigue and physical fatigue, no matter how the rest of the body, the brain will accumulate fatigue or unknowingly
brain is a weight of only 2% of body weight, but consumes 20% of energy eaters, most of these are used in energy the default mode network (default mode-network)
DMN
Refers to the medial prefrontal cortex, posterior cingulate cortex, brain networks precuneus, IRL parietal like, it will perform basic operations automatically when the conscious brain activity is not performed
even if the trance, emptying themselves, as long as the DMN excessive operation, the brain never get a break. That "obviously in a daze all day, but still very tired" feeling, may be the result of excessive DMN operation.
Fatigue itself is a brain phenomenon, fatigue and brain fatigue is more faster than the body.
If you do not create a structure DMN can suppress brain activity, you will never get a rest
Mindfulness (mindfulness)
In the brain through meditation and other methods to get the rest of the general term
- Jobs is meditation practitioner
- Google will mindfulness course entitled SIY into the company's internal training system
Elimination of brain fatigue of seven break law
First, mindful breathing - feeling groggy head
Easily tired brain can not focus on "the moment", attention Woon, listless, restless brain fatigue are all signs of root cause: awareness always been concerned about past and future, it is not concerned about the "now"
Valid for the following conditions:
减轻压力，抑制杂念
提高注意力和记忆力
控制情绪
改善免疫力
1. Take the basic position
Sitting in a chair, slightly back straight, leaving the back
abdomen relaxed, hands on thighs, do not cross your legs
close your eyes. If manner eyes, the eyes look to the front position of about 2 m
2. Awareness concern physical sensations
Feelings surrounding contact (soles of the feet and the floor, buttocks and chair, hands and thighs, etc.)
feel the body is the Earth's gravitational attraction
3. attention to breathing
Note feeling associated with breathing (through the nostrils of air / pause caused due to air out / air temperature difference between the depth of the chest and abdomen ups and downs / breathing and breathing every breath / inspiratory and expiratory, etc.)
do not have to take a deep breath also do not control breathing, feeling as if waiting for the arrival of natural air
to breathe labeled "1", "2", ...... "10" label
4. If thoughts emerge
Attention back on the breathing (respiration is "conscious anchor")
to produce distractions is normal, do not blame yourself
key point:
5 minutes or 10 share, the important thing everyday practice continued
to be at the same time, in the same locations (brain favorite "habit")
When preoccupied - Second, dynamic meditation
Let's get rid of brain fatigue "autopilot"
People tend to do several things at the same time, more in the "autopilot" brain more prone to distractions. Once you become accustomed to, attention and concentration will decline
Valid for the following conditions:
改善专注力和注意力
实现心流状态（flow state）
1. Walking Meditation
Any walking speed, a recommended walk slowly began to
consciously pay attention to the feeling of the hands and feet muscles and joints changes, contact with the ground
to classify their actions, such as "left," "up and down" (this will further concentrate)
2. Standing meditation
Feet shoulder width apart, arms spread wide on both sides of the body slowly raise the
focus on changes in the wrist muscles, blood dirty feeling, but also feel the force of gravity
and slowly raise your arms, then slowly down to its original position, repeated several times repeatedly
3. Sitting meditation
Sitting in a chair, slowly turn from back to front shoulder
hard feelings muscles, joints change
after turning once, then turn the opposite direction, focus
4. Other methods
Knowledge attention to the action in daily life, such as clothes, brushing teeth and so on.
Follow sat on a chair feeling when driving behind the wheel feel, braking and other muscle and joint changes
while doing simple gymnastics, while concerned about changes in the body
key point
Decide in advance dynamic meditation time to help develop the habit
can also be dynamic meditation meal, as concerns the taste of food, touch, saliva changes food in the mouth, etc.
Third, breathing pressure - pressure lead to poor physical condition
Improve brain structure supplement, change the perception of a pressure of
the pressure gradual accumulation will cause any great harm, may be just the beginning of physical exhaustion or sore shoulders back pain, but gradually increased the lead to intense abdominal pain, gastroenteritis, etc.
in order to prevent pressure production and deterioration can be taken starting from the brain (prefrontal cortex and amygdala) to improve the "pressure breathing"
Effective for the following cases
消除压力
消除压力造成的紧张感（肩膀僵硬等）
改善其他身体不适
1. Note the pressure to change their temporary
Take the basic posture of meditation (mindfulness of breathing)
for reasons that will cause pressure summarized in one sentence (makes it easier to grasp the mind and body reactions)
2. awareness to your breath
Reference mindfulness breathing
3. consciousness spread throughout the body (
Attention will spread throughout the body envisaged whole body "breathe")
when the intake air, imagine parts of the body respond to stress with all the ups and downs breathing, conscious of keeping the parts of the relaxation
to continue to focus spread to the surrounding space
key point
Mainly due to physical fatigue of the brain fatigue
reason will lead to pressure after the "breathing" and be able to make their own "cognitive distortions" objective
When they want to escape the cycle of thinking - Fourth, the "monkey mind" elimination
Let the "monkey mind" recurring in the mind quiet
monkey mind: the mind and the minds of too many distractions
too much thinking and distractions like the noise of monkeys, like in the brain, will consume a lot of energy, leading to brain fatigue, sleep decline in quality.
Just give those thoughts recurring, "a name" will be able to get out of this state
Valid for the following conditions:
抑制某个想法的重复出现
提高注意力
改善睡眠质量，容易进入深度睡眠

1. cranky throw away
The idea to label, pay attention to those things, "like a lot of times," the
imagination feeling to those who have "enough" idea kicked out of the brain
2. Locate the exception
Consider some examples of this idea does not meet the
always present the same idea, it is not the same as setting a precondition
think about whether this idea has been entangled counterexample
3. Standing sages perspective on issues
Dear own great people in history or how to deal with?
Whether they will "distractions itself" and "harbor thoughts of their own"
and so sees them?
4. Do not judge good or bad
Foundation of mindfulness is exactly the moment to accept the idea that appears is good or bad is not important, the important thing not to do this value judgment, not moral judgments
5. explore reasons
Why this idea would appear so many times?
Rethink their deep needs from the start
key point
Repeat interfere with sleep thinking
Five, RAIN law - when the urge to get carried away by anger
The creation of a "not amygdala hijack" the brain structures
when subjected to excessive pressure of the brain controlling emotion and instinct amygdala began out of control. Rational thinking in charge of frontal lobe function can suppress this phenomenon, as long as sustained meditation, you can create a brain structure to achieve both balance
Valid for the following situations:
平息怒气
控制欲望，抑制冲动情绪
减肥、戒烟

1.Recognize (cognitive)
Recognizing anger inside
not to be equated anger and rage of their own
2.Accept (accepted)
To accept the fact that their own anger
3.Investigate (survey)
What happens to the body when look angry?
How heart rate?
Which parts of the body feel tight?
4.Non-Identification (holding distance)
Do not over tangled their emotions
get rid of anger, anger that he conceived to be everybody's business
key point
The goal of the stronger people are less likely to relax more easily agitated.
Sixth, the tender compassion - when watching other people dislike
Training can eliminate brain fatigue "positive emotions"
encounter dislike someone or something, instead of wasting energy in disgust, jealousy, anger, these emotions do not take the time to train more "positive mood"
Valid for the following conditions:
抑制对他人的负面情绪
培养正面情绪
1. Maintain awareness attitude of mindfulness
Mindfulness meditation continue to do the usual 10 minutes
refocus from negative emotions to the "present"
2. think of that "gives you hell," the man
Heart emerge that cause you stress people
concerned think of physical sensations and feelings of his (her) time change
3. in the hearts of his (her) the following sentence meditation
"I hope you can avoid all kinds of dangers in peace."
"I hope you happiness, peace of mind at ease."
"I hope you are well."
key point
"Compassion" can suppress the transition of active DMN
Seven whole body scanning method - when there is the same feeling unwell
Eliminate physical fatigue and pain from the cerebral aspects
of the brain through the autonomic nervous system status and hormonal reflected in the body.
After the accumulation of too much fatigue the brain, part of the body will begin to feel tired, locally severe pain.
Mindfulness meditation can not only suppress pain for a short time, but also effectively build brain structure can cope with pain
Valid for the following conditions:
压力性疼痛
皮肤病、热潮红
调节自律神经
1. lying down and focus on your breathing
No flat environment can sit on a chair
up and down changes in the abdomen when conscious attention to breathing
2. focus on left toe
How to contact with shoes or socks feet touch?
How to toe and toe touch?
3. Scan the whole body
Left toe to start "Scan whole"
inhale, imagine the air from entering the nasal cavity, do toe into the flow after the body
exhale, imagine gathered in the left toe of air flow through the whole body exhaled from the nose
4. This can be done in various parts of the body
After my left toe to left thigh end of the scan, from the right foot, left hand and right hand, head and abdomen and other parts of the body start scanning
to observe parts of the body a pain, and scans the site
key point
For sore shoulders and malaise significant effect
also pay attention to the feelings "of the body feel how it is changing."