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MindMap Gallery Efficient rest method—Seven rest methods to eliminate brain fatigue

Efficient rest method—Seven rest methods to eliminate brain fatigue

This is a mind map about Efficient rest method—Seven rest methods to eliminate brain fatigue: mindful breathing method, dynamic meditation, stress breathing method, "monkey thinking" elimination method, RAIN method, gentle compassion, scanning the whole body method ——Scan the whole body and look at others when they are disliked ——A gentle compassion, when you are overwhelmed by anger ——RAIN method, when you want to break away from the vicious circle of thinking ——"Monkey Thinking" method to eliminate stress, when the body is in poor condition ——Pressure breathing method, when you are worried ——Dynamic meditation, when your head is groggy ——Mindful breathing method.

Edited at 2025-01-27 22:42:13

Mason·Carter

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Efficient rest method—Seven rest methods to eliminate brain fatigue

Mason·Carter

Recent works View more works>>

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Outline

Efficient rest method ——Seven rest methods to eliminate brain fatigue

一、 When your head is groggy ——Mindful breathing method

A brain that is prone to fatigue cannot pay attention to the "current"

Distracted attention, listlessness, restlessness, etc. are all signs of brain fatigue.

The fundamental reason is that the missing person is concerned about the past and future, just not paying attention to the "present".

It can easily cause brain fatigue

"Inner Practice" can shape a brain that is not easy to fatigue, and it is effective for:

1. Reduce stress and suppress distracting thoughts

2. Improve attention and memory

3. Control emotions

4. Improve immunity

Mindful breathing method:

Take a basic posture

Sitting in a chair, straighten your back slightly, and leave the back of the chair.

Relax your abdomen, put your hands on your thighs, and your legs do not cross.

Close your eyes. If you use the method of keeping your eyes open, your eyes will look about 2 meters ahead.

Focus on the body's feelings with consciousness

Feel the contact with the surrounding environment

Soles and floor

Butt and chair

Hands and thighs

······

Feel the body attracted by the gravity of the earth.

Pay attention to breathing

Pay attention to feelings related to breathing

Air through the nostrils

The chest and abdomen are raised and fallen due to air entering and exiting

Pause between breathing and breathing

The depth of each breath

Differences in air temperature between inhalation and exhalation

······

There is no need to take a deep breath or control your breathing. It feels like "waiting for" breathing naturally comes.

It is also very effective to label "1"""2"..."10" for breathing.

If distracting thoughts arise...

Once you find yourself distracting, focus on your breathing again (breathing is the anchor of consciousness).

It is normal to have distracting thoughts, and you don’t have to be too demanding of yourself.

point (key points):

Whether it is 5 minutes or 10 minutes, it is important to continue practicing every day.

Do it at the same time and at the same place (the brain likes "habits").

二、 When you have a lot of worries ——Dynamic Meditation

Get rid of the "autonomous driving state" that makes the brain tired

In today's era, almost everyone holds multiple positions. Often, several things have to be done at the same time.

The more you are in the "autonomous driving state", the more likely your brain is to have distracting thoughts.

Once the “autonomous driving state” becomes a habit, attention and concentration will decrease.

Dynamic meditation is effective for:

1. Improve concentration and concentration

2. Implement Flow State

Dynamic Meditation:

Walking meditation

Walk at will, but it is recommended to walk a little slower at the beginning.

Be consciously pay attention to changes in hands, feet, muscles and joints, and the feeling of contact with the ground.

Category of your own actions:

For example "left/right"

"up and down"

......

Doing so will allow you to further focus.

Dynamic meditation in standing posture

Stand and open your feet to the same width as your shoulders, extend your arms and slowly raise them on both sides of your body.

Focus:

Changes in wrist muscles

The feeling of blood flowing

Feel the gravity

After slowly raising your arms, slowly lower your arms to their original position and repeat several times.

Dynamic meditation in a sitting position

Sit on a chair and slowly turn your shoulders from behind to forward.

Feel the changes in muscles and joints with your heart.

After turning once, turn your shoulders again in the opposite direction and focus in the same way.

Other methods

Consciously pay attention to movements in daily life, such as wearing clothes, brushing teeth, etc.

When driving, you can pay attention to the feeling of sitting on a chair with your butt, the feeling of holding the steering wheel with your hands, the changes in your muscles and joints when you brake.

While doing simple gymnastics, pay attention to physical changes.

point (key points):

Deciding ahead of time for dynamic meditation can help develop habits.

Dynamic meditation can also be performed while eating.

三、 When stress causes poor health ——Pressure breathing method

Improve brain structure and change the way stress is perceived

Although stress is an internal phenomenon in the brain, it will cause huge harm to the body after it accumulates gradually.

At the beginning, it may be just physical fatigue or shoulder pain, but it may gradually worsen, which will lead to severe abdominal pain, gastroenteritis, etc.

To prevent stress from occurring and deteriorating, you can try to use the "pressure breathing method" that improves from the brain.

Pressure breathing method is effective for the following situations:

1. Eliminate stress

2. Eliminate tension caused by stress (shoulder stiffness, etc.)

3. Improve other physical discomforts

Pressure breathing method:

Pay attention to your own changes when pressure comes

Take the basic posture of mindful meditation.

Summarize the causes of stress into "one sentence" (it is easier to grasp the physical and inner reactions in this way).

Recite this sentence silently in your heart, and feel how your body and your heart react.

Focus your consciousness on breathing

Label "1""""2"..."10" on breath.

Feel the tightness of your body slowly soothe and relax gradually.

Spread consciousness throughout the body

Spread attention throughout the body (imagine that the whole body is "breathing")

When inhaling air, imagine that the body part that responds to pressure is "inhale" and consciously maintain the relaxation of the part as you breathe.

Hitting the Void spreads attention to the surrounding space.

point (key points):

1. The main reason for physical fatigue is still brain fatigue.

2. After "respiration" causes the stress, you can objectively make your "cognitive distortion".

四、 When you want to break away from the vicious circle of thinking ——"Monkey Thinking" Elimination Method

Let the "monkey thinking" that appears repeatedly in your mind calm down

Comparing too many thoughts and distracting thoughts in your mind to "monkey mind".

Too much thought and distracting thoughts are like a monkey making noise in the brain, which consumes a lot of energy, resulting in brain fatigue and decreased sleep quality.

All you have to do is change your "cognition" about distracting thoughts.

Effective for:

1. Suppress the recurrence of an idea

2. Improve attention and avoid self-loath

3. Improve sleep quality and easily enter deep sleep

"Monkey Thinking" Elimination Method:

Throw away "small thoughts"

Label your ideas and pay attention to those things that you "think about many times".

Imagine putting those thoughts that have been "fed up" to the brain.

Exceptions found

The same idea has always appeared, is it because the same premise is set?

Think about whether there are counterexamples for this idea that I have been struggling with.

Look at the problem from the perspective of the sages

What will happen to people you respect or great men in history?

Will they equate the "distracting thoughts themselves" with the "distracting oneself"?

Don't judge whether it's good or bad

Have you used other criteria that do not belong to the "current" to judge things?

Be careful to "not make moral judgments (non-judgmental).

Explore the reasons

Why does this idea appear so many times? (Is it because the wish has not been fulfilled?)

Start to rethink from your own "deep needs".

point (key points):

1. You must realize that "distractions = train" and "self = platform", this cognitive behavioral therapy has significant effect.

2. Repeated loops of thinking can hinder sleep (brain purification).

五、 When you are rushing by anger ——RAIN method

Create a brain structure that is "not held hostage by the amygdala"

When the brain is under too much stress, the amygdala that controls instincts and emotions begins to lose control. Usually, the frontal lobe that controls the management of thinking function can inhibit this phenomenon.

Continuous meditation can create a brain structure that balances the two.

When you find yourself furious, use the four steps of the RAIN method to control this impulse.

Effective for:

1. Calm your anger

2. Control desires and suppress impulsive emotions

3. lose weight

4. Quit smoking

RAIN method:

Recognize

Recognize the anger in your heart.

Don't equate anger with an angry self.

Accept the fact that you are angry

This fact is not valued and allows it to exist

Investigate (Investigation)

Observe what changes your body will change when you are angry?

How does heart rate change?

Which part of the body feels tight?

Non-Identification (keep distance)

Don't worry too much about your emotions

Falling and anger, and imagine anger as something else.

point:

1. The RAIN method is also effective for controlling other ejaculation emotions (cravings) besides anger.

2. The more goal-oriented people are, the less likely they are to relax and be more likely to be emotional.

六、 When you dislike others ——Gentle compassion

Cultivate "positive emotions" that can eliminate brain fatigue

Most of human pressure comes from interpersonal relationships.

When you encounter someone you don’t like, instead of wasting your energy on negative emotions such as disgust, jealousy, and anger, it is better to spend some time to cultivate “positive emotions”.

Effective for:

1. Suppress negative emotions towards others

2. Cultivate positive emotions

Compassion:

Maintain a mindful state of consciousness

Continue to do your usual mindfulness meditation for 10 minutes

Focusing on the negative to the present

Think of the person who "makes you unhappy"

Which person is causing you pressure

Pay attention to the physical and mood changes when you think of him

Say a sentence to him in my heart

I hope you can avoid all kinds of dangers and be safe.

I hope you are happy and at ease

I hope you are healthy

point:

1. The University of California, Los Angeles has practiced this approach.

2. "Compassion" can inhibit the overactive DMN.

七、 When physical discomfort and pain ——Scan the whole body

Eliminate body fatigue and pain from the brain

The state of the brain is reflected on the body through the autonomic nervous system and hormones.

After the brain accumulates too much fatigue, part of the body will begin to feel fatigue, and in severe cases, local pain will occur.

Mindfulness meditation not only suppresses pain for a short period of time, but also effectively builds a brain structure that can cope with pain.

Effective for:

1. Stress pain

2. Skin disease, hot redness

3. Regulates autonomic nerves

Scan the whole body:

Lying flat and paying attention to your breathing

If you don’t have a flat environment, you can also sit in a chair.

Consciously pay attention to the ups and downs of the abdomen when breathing.

Focus on the left tip of your foot

How does your feet feel when they touch shoes or socks?

How does it feel between the toes?

Scan the whole body

Start "scanning" the whole body from the left toe

When inhaling, imagine that air enters from the nasal cavity, flows through the whole body and enters the left toe.

When exhaling, imagine that the air gathered on the left toe flows through the whole body and exhales from the nasal cavity.

This can be done in every part of the body

After the scan from the left toe to the left thigh, you can start scanning the whole body from the right foot, left hand, right hand, head and abdomen.

Observe parts of the body that feel pain (such as the intensity of the pain) and "scan" this part.

point:

1. It is effective for shoulder acid and general fatigue.

2. Also pay attention to feeling "how the body feels changes."