The first one is whether you are busy or not tired, which means whether you are busy or not busy today, whether you are on vacation or at work, you feel tired. The second thing is that no matter how much you sleep, you will still be tired. Just sleeping will not save you. The third one is lack of concentration, The fourth is random thoughts.

Depression comes from rumination and DMN overactivity. What is rumination is thinking about things that have already happened. It comes from the constant concern for history. You can't forget the past, so various mental states occur.

Almost all feelings of happiness and joy come from concentration. When you focus, you can bring joy, happiness and flow. But if you use multi-threaded automatic driving, you will only be tired and you will not feel the fun at all.

Don't judge yourself, don't criticize yourself all the time

Walking is actually a very good cultivation process. This is one of the typical ways to solve the automatic running state. As you walk, focus on your moving hands and feet and carefully feel the feeling of the soles of your feet in contact with the ground.

You have to try to feel every change that occurs in your body when you walk. It would be better if you can cooperate with the labeling method. What is labeling? Just make an action and tell yourself, I took a step with my left foot, I took a step with my right foot, I took a breath, I saw a bouquet of flowers. This is to label your own behavior, such as putting on, left and right, lifting, putting down, etc. Try labeling your actions to help you better focus on the present moment. In order to practice this method, we walked up the narrow stairs from the underground research room to the outside, just in time to watch the sunset, which is the most beautiful scenery at Yale University. This method of focusing your attention on your body movements in order to be aware of the present moment is called dynamic meditation. Dynamic meditation can be applied to various actions in daily life.

For example, when you are getting dressed, when you are brushing your teeth, when you are driving, when you are brushing your teeth, as long as you remind yourself of this action and feel it, it will be fine. The same is true when listening to a book. At this moment, grab the ground with your toes and feel your toes grabbing the ground. Just feel your mindfulness and come back to the present moment.

I suggest you decide in advance when you want to do dynamic meditation For example, let’s say I decided to start doing it as soon as I went out today.

You see, people who are often careless in our daily lives must be in a trance. People who are in a trance tend to lose everything. When I put my cell phone here, I can’t find it. I can’t find my cell phone, I can’t find my keys, and I can’t find it. The reason is that when you do everything, your consciousness is not in the present moment. So Carlos used to make mistakes in the kitchen.

1. The time for going to bed and getting up should be fixed. The brain easily remembers the rhythm of the biological clock, and the brain likes rhythmic things. 2. Avoid consuming too much caffeine and other stimulants, otherwise you will not be able to sleep. 3. Before going to bed, write down the worries and worries of the day on a piece of paper. Many people don't think of this trick, because if you don't write it on the paper, you just lie in bed and think about it. If you write it on the paper, it will be taken out, and then you can go to bed. 4. Get out in the sun after getting up in the morning, because sunlight is the best wake-up agent. 5. Moderate exercise. As long as you have moderate exercise fatigue every day, it can help you sleep and avoid taking too long a nap. In fact, a nap of 20 minutes to half an hour is enough. 6. Avoid eating before going to bed because the digestion of food will hinder your sleep. Basically, the scientific eating time is at least ten hours between dinner and breakfast. This will be good for our body. 7. Don’t look at computers or mobile phones in bed, because the brain will mistakenly think that the bed is not a place to sleep. If you work in bed, the brain will think that the bed is not a place to work or sleep, and then once you wake up, you will Get out of bed immediately. 8. You need to let your brain remember that the bed is a place to sleep, and then develop your own unique lifestyle habits for falling asleep. The sense of ritual is, for example, putting on a nightgown. This is your sense of ritual, right?

There are already a lot of impurities in the brain. Only during the short period of time when a person enters deep sleep can your brain secrete enough spinal fluid. Spinal fluid plays a role in cleaning the brain, so you will feel refreshed in the morning after a good night's sleep because your brain becomes active. This is the importance of sleep.

I feel like there are a few people who just can't get along with me. I believe that many people's troubles come from interpersonal relationships. Compassionate mindfulness can effectively transform your relationships with others.

Generally, mobilizing your compassion consists of 3 steps.

Excessive fatigue will be expressed by a lack of kindness towards others, such as making the toilet dirty, or not cleaning the toilet when it is dirty. This is the most obvious expression of lack of kindness towards others.

There is an up-and-down relationship between our human nature and animality, rationality and sensibility.

The first method is that we can have a ritual switch mode that switches the switch mode at any time. For example, when you decide to turn on the work mode after listening to a certain song. Turn on the rest mode after taking a shower, etc. This is one way we say to develop a habit.

The second tip is to learn to get in touch with nature. Because by contacting this non-artificial product that transcends the human pattern, you can liberate yourself from daily life and work.

The third thing is that you should get in touch with beautiful things and go see beautiful things. There are paintings in our bookstore, right? Look at the beautiful things.

Fourth, cultivate your ability to concentrate on one thing.

The fifth move is particularly strange. Many people would not think of returning to their hometown to visit.

It is called stress breathing, drawing, stress breathing, breathing out the stress, and using breathing to bring the stress out. This is the most effective way to relieve our inner stress.

So how to do it specifically? He said, first of all, you have to carefully observe the changes in yourself when stress comes. For example, when something bad happens or when you think of something unhappy, how do you react internally? You must pay attention to this part if there are any changes in the feeling of your body. In addition, you can try to describe the cause of stress in one sentence in your mind. This will help you understand your own reaction better. I want to explain what it means to use one sentence. words to describe the causes of stress.

The second step is to focus on your breathing as usual. You can also count one, two, three and label the breath. After adjusting your breathing state, the last step is the most critical part of the pressure breathing method. You try to spread the awareness focused on your breath and then focus it throughout your body. The trick with this step is to imagine your whole body breathing your scalp, your skin, right? All breathing, breathing, so that the whole body is breathing.

The explanation of fatigue is that physical fatigue will be expressed in various forms, such as irritability, lack of motivation, lack of concentration, listlessness, easy forgetfulness, feeling sleepy during the day, etc. There is also a very important characteristic that means your body is tired. Many people may not know this, which is that your body hits places that it would not normally hit. It was a corner. When I walked from here, I bumped into the leg of the table. I accidentally kicked my foot on the step. In this state, especially when bumping against the table leg, I believe that many people need energy just to walk well and feel pain. At this time, it is basically a way of expressing fatigue. So the key to treating physical fatigue lies in the brain. Physical fatigue is ultimately a problem of the brain and heart. Changing the perception of physical fatigue certainly cannot completely eliminate fatigue.

Monkey thinking means that there are many thoughts popping up like monkeys, which makes you very annoyed.

This is the gist of a psychological therapy I recently came into contact with, called AC ACTX acceptance therapy. A very important psychological term here is dissociation. How to dissociate? That is, you have to know that thoughts are just thoughts, and thoughts are not facts. You are worried that your child will not do well in school, and you are worried that your child will not have any future prospects. I am sorry that it is still too early to tell whether your child will have any future prospects. It didn't happen at all.

The method used here is that you have to imagine that you are the platform, that you are the platform at the train station, and then there is a train coming from the opposite side, and that train is covered with slogans. What slogan? It's all your thoughts. You put all your thoughts on that train in a concrete way. Even the monsters sitting in that train represent human thoughts. You are the platform. Can the platform follow the train? Won't. So you watch the train passing by, you don’t move, and you watch the train passing by again. It doesn't matter. This method of thinking can be very effective in dissociating the relationship between our ideas and facts. If you find those monkeys jumping, it doesn't matter. The monkeys will come when they come. It doesn't matter. The monkeys sit on the train and leave. The monkey is an idea, it is the thing sitting on the train and moving, and you are still on a platform. At this time, you find that no matter how many ideas come out, it doesn’t matter how many monkey thoughts there are, it will not have any impact on you. More impact. That said, it’s important to always take a spectator stance toward ideas. Listen, human beings always like to think of ideas as themselves, but the so-called self is nothing more than a container. Isn't it stupid to regard the station and the train as the same thing?

The first step is to realize that you are angry at the moment. This is the first step. The second step is acceptance. Look at us, I have told many book friends about this matter, and many book friends have said, Teacher Fan, why haven’t I changed after reading the book? Why do I see others change after reading the book, or you change after reading the book? I’ve read so much and I haven’t changed, why right? I said, because you like to criticize yourself too much, and you don’t accept that you haven’t changed anything after reading a book. So you have to accept that it is normal for you not to change after reading many books. Only when you accept them and love yourself can you encounter the next change. As long as each of us does not change, I will hate myself and feel that I am useless. Is my study useless? Constant criticism, constant criticism, because you don't accept anger is the same. If you are angry, you will regret it. After you are angry, you will continue to abuse yourself. You will always feel that I am really bad and that I am worthless, right?

Then in the third step of the investigation, can you arouse your curiosity? Hey, why am I so sensitive about this matter? Many people jump straight to the next step after getting angry, either apologizing or going to fight. After that, he will deal with the matter. He didn't have the curiosity to ask me why I was so sensitive about this matter and why I got angry when people mentioned that my father was a monk. You see, you have to investigate this matter, then you can go deep into your own heart. Then the third one is called not to confuse it, which means you should not confuse this change in your emotions. Let’s take a look at the original article. It means don’t confuse anger with ourselves. Keep a distance from anger and just be an observer. It’s just that the emotion of anger is not a bad emotion. If you have an itch, the thing that causes the most harm to you is not the itch, but the scratching, which means you keep scratching the itch until it bleeds, bleeds again, hurts and itches, and the cancer keeps scratching. Right? Anger is a reminder, anger is a kind of self-protection, and even anger is an effective way of communication. Observe anger just like you observe joy. When you are joyful, don't let it take you away.

Awareness - Acceptance - Investigation - Isolation

The more a person attaches importance to a goal, the easier it is to become angry

Resilience is the ability to maintain our inner peace. You can always maintain inner peace.

How to practice peace of mind

It means you lie there and relax from beginning to end, right? Slowly feel it and gradually let your whole body relax so that the body can be healed through mindfulness. This is something that has been proven by medicine, that is, it can be used at the pathological level. To cure many diseases in our body

The first method is called mindful breathing, which means your breath is the anchor and brings all your feelings to the present moment.

The second method of mindful breathing

The third, pressure breathing,

Fourth, monkey thinking elimination method, you are the platform and the monkey is the train

The fifth RAIN, when anger comes, you have the four-step RAIN method

The sixth one is compassion. Treat those you don’t like with compassion and hope that they can live a good life.

The seventh body scanning method is to scan your whole body while lying there.