Clinical Associate Professor, Department of Psychiatry and Behavioral Sciences, Stanford University School of Medicine

Licensed Clinical Psychologist in California

Dean of Mindfulness College, California Institute of Health

Visiting Scholar of Oxford University Mindfulness Center

Jon Kabakin, Founder of "Mindfulness Decompression" Course, Chinese Teaching Partner

Google employee meditation class "Search for the inner self"

Mindfulness exercises for Twitter and Facebook employees

Apple founder Steve Jobs insisted on mindfulness practice for a long time

2018 Kabajin Lakeside University Mindfulness Class

Didi Travel Mindfulness Workshop

Huawei introduces audio guidance for Kabajin Mindfulness Decompression Course

Source: After de-religion, universal values remain

Essence: a method of how to use and focus attention

Medium: your body (and mind)

effect:

Help people understand meditation from a scientific perspective

Let the meditation practice be integrated into daily life so that you can live smarter

When fighting strength, it is the best time for muscle growth

Provide sufficient resistance to the stress in daily life to exercise the "muscle of meditation"

The most scientifically researched meditation system

Two normals of mind

Meditation concept

3 Points in Meditation

Mindfulness meditation extension application

4 Foundations

Body

Feeling

Heart

Rule

Break all the pre-determined expectations of the result and just look at the exercise itself

8 Attitudes

Your attitude is like a piece of soil, and you strongly expect it to pollute the soil

The real practice is life itself-there is no separation from daily life

Please find a quiet, temperature-friendly space, and an undisturbed time. Then sit in an elegant, comfortable and alert posture. You can sit on a chair with a straight back, or on a cushion placed on the floor or carpet. Whether you are sitting on a chair or on a cushion, please straighten your body and feel that your spine extends from the bottom up to support your body. Your body is upright and straight, while being relaxed and not stiff. You can close your eyes slightly, or let your gaze soften, and look down in front of the ground. Let your shoulders droop naturally and relax. Place your hands on your knees or legs. Feel the contact between your hips and the chair or cushion. Feel the body sitting at this moment, a stable, relaxed and dignified existence. Of course, when you sit like this, you are breathing all the time. Pay attention and see where the breath is most obvious in your body. It may be the tip of the nose, you can feel the breath coming in and out; It may also be the chest, you can feel the chest rise and fall when the breath enters and exits; It may also be the abdomen. You can feel the abdomen expand and contract with the breath. Or, there are other body parts. Please note, which body part is the most obvious for you to breathe? After you have determined this part, put your attention here in the rest of the mindful breathing exercises, instead of constantly changing the part. Your task is simple, to be aware of the sensations that breath brings to this body part. When you inhale, know that you are inhaling. When you exhale, know you are exhaling. There is no need to count the interest, and there is no need to control it or adjust it. You just follow the natural rhythm of breathing. Just know clearly that when you inhale, you are aware of the entire process of inhaling; when you exhale, you are aware of the entire process of exhaling. Inhale and exhale. Inhale and exhale. You can also pay attention to the brief pause between breathing transitions. Let the breath proceed naturally, you just remain aware of it. Continue to breathe naturally... Focusing on breathing so much will make your heart calm down slowly. Inhale and exhale. Inhale and exhale. Where is your heart right now? Is it breathing? Sooner or later, your heart will run away from your breath. If you find that your mind is no longer breathing, it doesn't matter. See where it went? Does it fall into thinking? Still caught in a certain mood? Maybe you can make a mark: "Think, think" "emotion, emotion". Then bring it back to the breath very gently. You know, distraction or distraction is something that happens naturally, you just need to pay attention to breathing again after you notice it. You know, the moment you see that your mind has left your breath is to return to mindfulness. If you can only be aware of two or three breaths at the beginning, that's okay. Please continue to practice with patience and kindness. Your concentration will gradually deepen as you practice. Okay, next, bring your attention to the fact that the body is sitting again, to feel the body as a whole, sitting and breathing. When inhaling, I feel my whole body expand and rise slightly; When exhaling, feel the whole body fall back slightly and relax. Inhale and exhale. Inhale and exhale. I feel that your life is slowly unfolding between this breath and a breath...

Please stay and see where the breathing is most obvious on your body

After you have determined this part, put your attention here in the rest of the mindful breathing exercises, instead of constantly changing the part.

Your task is simple, to be aware of the sensations that breath brings to this body part.

No need to count interest, no need to control it, or mediate it

You know, distraction or distraction is something that happens naturally, you just need to pay attention to breathing again after you notice it.

请找到一个安全、不被打扰的地方。 你可以坐着或者躺着做这个身体扫描的练习。 无论你是坐着，还是躺着，让自己的身体舒适、放松，同时要保持头脑的清醒。  首先， 感觉一下身体作为一个整体，坐着或者躺着，感觉身体与椅子或者与垫子之间的接触。 如果你是坐着，那么双脚自然平放地面，双手自然安放在腿上。 如果你是仰躺着，双臂自然地安放身体两侧，不用碰触身体，双腿不用交叠，自然地微微分开。眼睛可以微微地闭上。 就这样，安然、舒适地坐着或者躺着。 如果在练习过程中，随着身心的放松，你觉得有了睡意，那么可以睁开眼睛来做这个练习。 接下来，请把注意力带到腹部，带到呼吸给腹部带来的感觉上。 在吸气的时候，感觉腹部微微地膨胀，在呼气的时候，感觉腹部微微地回缩。 吸气，呼气。 把心安住在腹部片刻。跟随呼吸自然的节律，感觉腹部的起伏，如同海洋里的波浪，一波接着一波。 好，接下来把注意力带到头顶的上方，想象你的觉知就好像是一道柔和的光束，从头顶开始，慢慢向下移动，从头顶，到额头，眉毛，眼睛，双侧的太阳穴，耳朵，两侧面颊，鼻子，嘴，下巴。 感觉整个的面部，以及头的后部，让整个的头面部都被这觉知的光温和地照见，体验一下整个的头面部有些什么感觉。 你不需要去做任何事情，只是纯然地去体验已经存在的感觉。 身体的感觉可以有很多种，冷、热、痒、麻、痛、干、湿，或者没有什么特别的感觉，这在身体扫描中也是一种感觉。 接下来让觉知从头面部向下，到脖子，脖子前方喉咙的部位，感觉一下此刻喉咙里有些什么感觉： 或者你此刻有吞咽的冲动，或者喉咙的部位有干涩的感觉，此刻脖颈处又有什么感觉，是否有紧绷感？不适感？无论这种感觉是否令你愉快，都向它开放，让觉知温柔地碰触。 然后在这种碰触中，尽量地放松。 让觉知的光束继续向下，到身体的躯干，脖子与肩的联结，锁骨，感觉一下整个的肩颈部，这个部位也常常会有紧绷感，不适感。 只是去观察可能存在的感觉，无论你是否喜欢。 肩颈往下，到前方的胸部，腹部，后方的肩胛，整个的背部，让觉知的光束包绕着整个的躯干，由上向下，由外向内，从皮肤、骨骼、肌肉，到胸廓和腹腔里的脏器。 接下来，感觉双臂，从上往下，从里往外，上臂、腋窝、肘部、前臂、腕关节，经由整个的手（手掌和手背），一直到十个手指。 接下来，让觉知的光束往下扫描，到臀部，感觉臀部与椅子或者垫子之间的接触感，重量所带来的压着的感觉，到骨盆，构成骨盆的骨骼，身体两侧的髋骨、骶尾部的骶骨、坐骨、耻骨，以及盆腔里的脏器。 用温柔的觉知去观照整个的腹部，臀部和盆腔。 如果有任何的情绪或念头升起，请确认一下它们的存在，然后把它们放下。重新让注意力回到身体的感觉上来。然后让注意力继续往下，到双侧的大腿，大腿外侧的髋骨，内侧的腹股沟，大腿的肌肉群，一直到双膝，沿着双膝而下，到小腿，前方的胫骨，后方的小腿肚，到脚踝，双脚，脚背和脚底板，一直到脚指头。 感觉腿部和脚的感觉，你只需去觉察任何一种感觉，如果它与你所期待的不同，也不要去改变它，只是向这份感觉开放，并与之共处。 身体扫描中除了去感受身体的感觉外，别无目标。 接下来，再次感觉身体作为一个整体，坐着，躺着，呼吸着，感受身体中任何一种感觉的舞蹈，感觉身体沐浴在呼吸中，觉知中……

Body Scanning

Don’t have to do anything, just experience the existing feeling purely

If any emotions or thoughts arise, please confirm their talents, then put them down, and return your attention to the physical sensations.

In the body scan, there is no goal other than to feel the sensations of the body.

When scanning the body, there is no need to expect or pursue a certain feeling, just what it feels like. There is no right or wrong, no should or should not.

Please sit in a comfortable position. Let the body be stable and the heart relaxed. When doing mindful breathing or body scanning exercises, you may have noticed that your mind will run away from breathing or body sensations from time to time and fall into your thoughts. This is a very natural phenomenon. In mindfulness practice, we are not trying to stop thinking, on the contrary, we are trying to cultivate a wise relationship with thoughts. In fact, thought itself, like breathing and body sensation, can be the target of mindfulness practice. Next, I will take you to do a mindfulness observation exercise to help you perceive thoughts, and perceive that thoughts do not represent facts. First of all, please pay attention to your breathing. You can take three long breaths, inhale deeply, and exhale slowly. Inhale and exhale. Inhale and exhale. Then, feel the body that is sitting at the moment, and feel the sense of contact between the body and each contact surface. Then bring your attention to your thoughts. This is not to train you in thinking, nor to find ideas. We have about 60,000 thoughts in one day, and about 95% are the same as yesterday. Just like our awareness of breathing, we only need to observe the appearance, change and disappearance of thoughts. When a thought emerges, you can consciously bring your attention to it. You can name the thought. It is just a "thought" or "thought". Maybe you can make it more specific, sometimes more effective, or you can Named after the type of thought, for example, "Plan, plan";"Memories, memories";"Worry, worry";"Fantasy, fantasy". Once a thought is named, it usually loosens, disintegrates, and disappears. Pay attention to this process of naming and the disappearance of thoughts, and then bring your attention back to breathing or physical sensations. When you realize that you have been thinking about things, this is a moment of awakening. With an attitude of curiosity, non-evaluation, and patience, I repeatedly pay attention to the emergence of a thought, name it, watch its change and disappearance, return to the breath and body, and then a new thought may emerge. Observe the appearance, change, and disappearance of thoughts, just like a wave. Observe the various characteristics, contents, and emotions of thoughts. Regardless of whether the thought itself or the emotion it triggers makes us feel pleasant, unpleasant, or feels nothing, there is no need to worry about the content, thinking over and over, just watching one thought after another, naturally rising, and Naturally disappeared, and thoughts continued. Watching thoughts arise and disappear, just like you are standing by the river, watching the water flow in front of you, and you listen to the gurgling water, sometimes we will fall into the whirlpool of thoughts inadvertently. When you are aware of it, you can get yourself ashore again without blaming yourself, knowing that thoughts are thoughts, thoughts are thoughts, they are not the truth or facts, and constantly changing thoughts are part of the brain's function. It is especially helpful to be aware of this when you have some negative thoughts. Knowing the futility of thoughts, return to the freshness of the present, and live in the present, watching the river of thoughts, watching our thoughts, chattering, naming and perceiving them, "judging", "memory", " Planning", watching a thought rise and dissolve, another thought rises again, fleeting. In this way, you are sitting on the bank of the river of thoughts, watching your thoughts flow. Sometimes, you will also be aware of the gap between thought and thought, then let the light of awareness illuminate this space. When you are ready, bring your attention to the body again and feel the body as a whole, sitting and breathing. Relaxation, comfort, security, and ease.

In meditation, you are not trying to stop thinking, on the contrary, you are trying to cultivate a wise relationship with your thoughts.

Give the thought a name, such as plan, memory, worry, fantasy...

When emotions arise, observe it with patience, curiosity and non-judgment

Just open to it, experience it, accept it, don’t need to change it

And feel the corresponding physical sensations

Step 1: Stand upright/sit upright, perceive the moment, enter the breathing space

Step 2: Concentrate all senses and focus on the abdomen

The third step: expand perception, feel the body, sitting posture, expression, inner heart

The by-product of meditation practice can nourish the body, the main product is concentration

Kindness and compassion can help each other

An essence:

Two media:

Three elements:

Four objects:

Seven exercises: (Than Thich Nhat Hanh is 32 mindfulness exercises)

Eight attitudes:

Countless daily life:

Trading

Communication

Expression

Discipline

Leadership

How does meditation and deliberate practice work together?

The relationship between meditation and the earth?

Are there any treasures in Buddhism that can be dereligated like meditation and preserve universal wisdom?