Foreigners are increasingly introducing Buddhist mindfulness into psychotherapy. Their observation and test results show that mindfulness can improve the ability to close emergency response and trigger relaxation response. Is to relax the body.
Mindfulness is the self-regulation of the present consciousness. Welcome all experiences without presupposition and criticism, be curious and sympathetic, accept "as it is" and be aware of the present.
Dianel R. Gehart said in the book Mindfulness and Acceptance in Couple and Family Therapy:
Mindfulness is not critical. Keep an eye on your current experience. Pay attention to your breathing and thoughts. Those who are willing to meditate can start with two minutes of mindfulness meditation practice.
Gerhardt's personal use principle is that in psychotherapy, the practice of mindfulness is combined with interview interaction. The intervention method based on mindfulness is more suitable for people with meditation tendency. If you can calm down and accept mindfulness meditation, you can practice mindfulness meditation directly to improve the relationship between husband and wife and parent-child relationship.
Dr gerhardt is a professor of marriage and family therapy program at California State University Northridge. Her research fields and specialties include: post-modern therapy, mindfulness, Buddhist psychology, sexual abuse, mental health rehabilitation, qualitative research, and education in family therapy and counseling. In addition, she also studied the original Buddhist classics of China and Tibet.
Although Buddhism originated in ancient India (present-day Nepal), the Faxian monks in the Eastern Jin Dynasty who first studied Buddhist scriptures found that Buddhism declined in India, especially in the Xuanzang era. Buddhism has been passed down and developed in China.
Therefore, as China people, we will be very familiar with her mindfulness and accept it easily. Mindfulness originated from Buddhist meditation and developed from meditation, meditation and enlightenment.
Therefore, we can make a mindfulness self-care plan.
Gerhardt mentioned mindfulness meditation methods include:
Guided meditation
Mindfulness breathing meditation
Compassionate meditation
A compassionate review of life
Mindful diet: guide meditation, and pay attention to all senses in the process of mindfully eating raisins, grapes or chocolate.
Standing/Walking Meditation: Guide meditation, and experience physical feelings while standing and walking.
Meditation Yoga Stretching: When doing basic yoga stretching, you can experience your body's feelings through guidance, which can be done in a chair in the classroom or in an open place if conditions permit.
Meditation body scanning: Mindfulness pays attention to every part of the body without trying to relax or make any changes.
Mindfulness of ice cubes (painful sensory experience): Holding ice cubes to guide mindfulness experience, mindfulness observes the brain's response to slight pain.
Mindfulness Listening: This is an outdoor exercise to encourage participants to pay attention to the noise in our daily environment.
Meditate on daily activities: focus on daily activities.
Three-minute respite: this is a short meditation from mindfulness cognitive therapy, which helps individuals regain their sense of concentration and justice during a busy day.
Decompression visualization: In this visualization exercise, the stress situation is reduced to a controllable level.
This is westerners' understanding and attempt of Buddhist meditation.
Through the development of Buddhism in China for thousands of years, meditation has become very subtle and profound. Mindfulness meditation is just a way to start visualizing. Buddhism says that there are two ways to practice: doing things and doing nothing. Everything has an end. Some are Buddhist methods, while others are Buddhist and heretical methods. The law of inaction is the right law of Buddhism.
There is no law, no practice, no license. As it is now, all beings are Buddhas. At this point, the understanding of contemporary psychology is correct-Buddhism is technically atheistic.
However, is there really no law, no repair, no certificate? No, inaction is the law, the practice and the proof. To prove inaction is to prove the fruit of nirvana and become a Buddha. Nirvana, after all, has no fruit and no Buddha. The real solution, the supreme solution is inaction, and saying inaction has become an end. It is wrong to say it, and it is wrong not to say it; It must be wrong, maybe wrong. Self-inaction