Are you tired of the never-ending "background noise" in your head? Are you often overwhelmed by emotional storms and find it difficult to focus on the things in front of you? Feeling physically and mentally exhausted but unable to find true peace?
This book is not an out-of-reach philosophical discussion, but a scientific, systematic, and executable action manual. It is based on the principles of neuroscience and clearly tells you: just as exercise can strengthen muscles, regularly "exercising" your attention and awareness can reshape the brain and significantly improve the inner state. Impatience is not in your nature, it is a natural pattern of your untrained brain.
With just a small investment of time each day (just five minutes initially), you'll actually experience:
Improved concentration: It is easier to focus on current tasks and reduce distractions.
Emotions are more stable: you are more calm in the face of pressure and are less overwhelmed by emotions in an instant.
Reduced internal friction: get rid of meaningless repeated thoughts and become clearer inside.
A more relaxed mind and body: Learn to recognize and release accumulated body tension.
The methods in the book are very life-like and require no special environment or equipment. You can easily practice it on your living room sofa, office chair, or even while commuting. We know that change is not easy, so we provide clear guidance and scientific evidence every step of the way so that you can understand why it works and be more motivated to persist.
Reader comments
To be honest, this book is the most awesome book in the meditation genre.
Although it is written as an introduction, it only lowers the reading threshold.
It can simply be called a divine book.
The explanation is very simple and practical.
It can make people realize the unity of knowledge and action.
The author's level is really very high. To be honest, I am willing to give a reward of 100 yuan, but unfortunately I am short of money. I will give a reward when I have money. [Sending Hearts]
This book is really worth tens of thousands. It is really not a waste to spend thousands of dollars to follow the author into the world of meditation.
To add another technique, listen to the book with a gentle female voice, and you will feel that the author is leading you step by step into the door of meditation.
This is a good book about getting started with mindfulness meditation. It has a very detailed introduction to the understanding of meditation, the practice environment, the principles and training process of meditation, and the benefits of meditation. It is a handbook for getting started with meditation, and it is worth reading carefully.
It is worth reading. The basics of getting started are thoroughly written, easy to understand and easy to get started.
The content is true and objective, multi-dimensional description, clear structure, and easy to operate.
Foolish operation. Focus on your breathing first, then scan your whole body. Be aware of your inner emotions and live in harmony with them. Be an emotional bystander, accept imperfection, and let yourself go. Cultivate goodwill and extend kindness to yourself and others.
This introductory book on meditation is easy to understand, concise and easy to read.
By reading this book, I mainly learned:
1. Meditation can improve our ability to cope with stress and regulate emotions.
2. Meditation does not require strict requirements, it is more about letting nature take its own course:
1. Sitting posture: Maintain a sitting posture with your hands flat on your knees, your back straight, and your face stretched.
2. Breathing: the natural feeling of breathing, the flow of air in the nasal cavity every time you exhale and inhale, and the feeling after the air enters the body and mind.
3. Thoughts, thoughts:
①Stop the idea and allow it to exist
②Scan yourself and feel the sensations in various parts of your body
③Scan the environment and feel the feeling of the environment you are in
④Feel the sensations of your body and environment
⑤ Cultivate the emotion of accepting yourself and others, and develop a heart of tolerance
3. Summary:
Each meditation is step-by-step, and there is no requirement to practice it for a long time or how well it is practiced. It only requires that it can form a regularity. Even if it is four or five minutes a day, it is considered practice. Even if you just sit there quietly during the practice, it doesn't matter if you don't control your breathing or your thoughts. You just need to be properly aware of them. After knowing their existence, you can slowly bring your thoughts back. It doesn't matter if you don't, as long as you can let yourself sit for a while. You will become more and more proficient every time you practice every day.
Through long-term practice, we will be able to better control our various thoughts and pull ourselves away from these thoughts in time, so as to better focus on the present and maintain a good mood.
Research shows that meditation can improve the brain's thinking inertia and way of thinking, making you a more "quiet" person, with a calm mind and perseverance.
Meditation is not out of reach. It's very simple. It's actually not difficult to do. All that is needed is persistence.
He can be your 5 minutes between classes. It can also be your three minutes of deep breathing. It can also be a scan of your body while you are in a daze. He is very simple. No special sitting position is required. It only requires you to relax, it only requires you to relax your mind, and it only requires you to feel your body.
He is in our daily lives, and we can contact her at any time. To apply it, to use it. Let Him be a part of our lives.
Overall, after reading this book, I feel like meditation doesn't seem so out of reach. We can do it anytime.
So from now on, let's work hard together. Meditate once a day.
Great book!
The Tai Chi theory I practice has the same purpose and complements each other!
There are many meditation methods in it, which are beneficial to physical health, emotional control, clear mind, and even weight loss. I felt very calm while reading this book. The text is concise and easy to understand. It is not boring to read. It is a good book.
A very practical book. It clearly explains what meditation is, what its purpose is, and how to practice it. There is no nonsense. It is worth learning again and again. It is especially suitable for people who have practiced meditation but have not yet benefited from it. After reading it, you will know where to start.
Think of meditation/mindfulness as a lifelong self-care tool, an attitude and ability to be fully present in your life. It is not to pursue some "enlightenment" end point, but to enjoy the concentration, calmness and deepening of self-understanding brought by the practice itself. Every moment of awareness is a gift, enjoy the process.
Life is the dojo: The essence of mindfulness is to bring the awareness, patience, and kindness you develop on the mat to dinners with your family, to tense work meetings, and to reactions to setbacks. It gives ordinary life a deeper texture and sense of connection.
Observe your breathing, body and mind to calm down.
From understanding meditation to step-by-step practice, learn it step by step, which is highly feasible.
For example: I don't restrain my thoughts or follow my thoughts, but ignore and divert my attention. As the saying goes, quietly watching the changes in the sea and the stars, I am as calm and motionless as a mountain.
Another example: cultivating kind thoughts and righteous thoughts to warm the soul and make the mind calm...
Although I only read the first four chapters, I gave it a try and it really worked. Now my whole body is relaxed and comfortable, and I can breathe well. I noticed the pain in my shoulder and the strain on the side of my right leg (I didn't know I strained it during squats today). I imagined breathing to treat it, and it relaxed naturally. It went from pain to numbness and then back to breathing. If my thoughts can't stop, you can replace it with something you care about but doesn't matter. You can replace it with something you care about but it doesn't matter, that is, you are hungry [laughter] (self-feeling useful)
It's great, I hope it works for me [Like][Like][Like]
Easy to understand, step by step from easy to deep. Suitable for modern people's reading and understanding methods
It's very exciting. It solved my confusion for many years and gained a lot.
Great writing, super good, and strong implementation. The core strength is stated briefly and concisely
Attention is life force
Useful super useful
Not bad, I kind of think of Taoist practice.
Awesome, awesome. I used to wake up at 9 o'clock, but now I wake up at 7 o'clock and I'm not sleepy at all.
Very useful, very good.
A shortcut to life, say goodbye to suffering and live carefree every day.
Okay, you can try it when you feel uneasy
You can also look at the power of the moment
Buddhism is really great. These experiences are only basic knowledge in Buddhist scriptures [cover face] [cover face] [cover face] [cover face] But there are always some detours.
This book is great, I was just looking for how to learn meditation
Simple and easy to read, practical and easy to operate
It's good to explain meditation in simple terms.
Very suitable for beginners who are starting to meditate...
Meditate for 10 minutes every day and you will feel comfortable
To be honest, this book is the most awesome book in the meditation genre. Although it is written as an introduction, it only lowers the reading threshold. It can simply be called a divine book. The explanation is very simple and practical. It can make people realize the unity of knowledge and action. The author's level is really very high. To be honest, I am willing to give a reward of 100 yuan, but unfortunately I am short of money. I will give a reward when I have money. [Sending Hearts] This book is really worth tens of thousands. It is really not a waste to spend thousands of dollars to follow the author into the world of meditation. To add another technique, listen to the book with a gentle female voice, and you will feel that the author is leading you step by step into the door of meditation.
This is a good book about getting started with mindfulness meditation. It has a very detailed introduction to the understanding of meditation, the practice environment, the principles and training process of meditation, and the benefits of meditation. It is a handbook for getting started with meditation, and it is worth reading carefully.
It is worth reading. The basics of getting started are thoroughly written, easy to understand and easy to get started. The content is true and objective, multi-dimensional description, clear structure, and easy to operate. Foolish operation. Focus on your breathing first, then scan your whole body. Be aware of your inner emotions and live in harmony with them. Be an emotional bystander, accept imperfection, and let yourself go. Cultivate goodwill and extend kindness to yourself and others.
This introductory book on meditation is easy to understand, concise and easy to read. By reading this book, I mainly learned: 1. Meditation can improve our ability to cope with stress and regulate emotions. 2. Meditation does not require strict requirements, it is more about letting nature take its own course: 1. Sitting posture: Maintain a sitting posture with your hands flat on your knees, your back straight, and your face stretched. 2. Breathing: the natural feeling of breathing, the flow of air in the nasal cavity every time you exhale and inhale, and the feeling after the air enters the body and mind. 3. Thoughts, thoughts: ①Stop the idea and allow it to exist ②Scan yourself and feel the sensations in various parts of your body ③Scan the environment and feel the feeling of the environment you are in ④Feel the sensations of your body and environment ⑤ Cultivate the emotion of accepting yourself and others, and develop a heart of tolerance 3. Summary: Each meditation is step-by-step, and there is no requirement to practice it for a long time or how well it is practiced. It only requires that it can form a regularity. Even if it is four or five minutes a day, it is considered practice. Even if you just sit there quietly during the practice, it doesn't matter if you don't control your breathing or your thoughts. You just need to be properly aware of them. After knowing their existence, you can slowly bring your thoughts back. It doesn't matter if you don't, as long as you can let yourself sit for a while. You will become more and more proficient every time you practice every day. Through long-term practice, we will be able to better control our various thoughts and pull ourselves away from these thoughts in time, so as to better focus on the present and maintain a good mood. Research shows that meditation can improve the brain's thinking inertia and way of thinking, making you a more "quiet" person, with a calm mind and perseverance.
Meditation is not out of reach. It's very simple. It's actually not difficult to do. All that is needed is persistence. He can be your 5 minutes between classes. It can also be your three minutes of deep breathing. It can also be a scan of your body while you are in a daze. He is very simple. No special sitting position is required. It only requires you to relax, it only requires you to relax your mind, and it only requires you to feel your body. He is in our daily lives, and we can contact her at any time. To apply it, to use it. Let Him be a part of our lives. Overall, after reading this book, I feel like meditation doesn't seem so out of reach. We can do it anytime. So from now on, let's work hard together. Meditate once a day.
Great book! The Tai Chi theory I practice has the same purpose and complements each other!
There are many meditation methods in it, which are beneficial to physical health, emotional control, clear mind, and even weight loss. I felt very calm while reading this book. The text is concise and easy to understand. It is not boring to read. It is a good book.
A very practical book. It clearly explains what meditation is, what its purpose is, and how to practice it. There is no nonsense. It is worth learning again and again. It is especially suitable for people who have practiced meditation but have not yet benefited from it. After reading it, you will know where to start.
Think of meditation/mindfulness as a lifelong self-care tool, an attitude and ability to be fully present in your life. It is not to pursue some "enlightenment" end point, but to enjoy the concentration, calmness and deepening of self-understanding brought by the practice itself. Every moment of awareness is a gift, enjoy the process. Life is the dojo: The essence of mindfulness is to bring the awareness, patience, and kindness you develop on the mat to dinners with your family, to tense work meetings, and to reactions to setbacks. It gives ordinary life a deeper texture and sense of connection.
Observe your breathing, body and mind to calm down.
From understanding meditation to step-by-step practice, learn it step by step, which is highly feasible. For example: I don't restrain my thoughts or follow my thoughts, but ignore and divert my attention. As the saying goes, quietly watching the changes in the sea and the stars, I am as calm and motionless as a mountain. Another example: cultivating kind thoughts and righteous thoughts to warm the soul and make the mind calm...
Although I only read the first four chapters, I gave it a try and it really worked. Now my whole body is relaxed and comfortable, and I can breathe well. I noticed the pain in my shoulder and the strain on the side of my right leg (I didn't know I strained it during squats today). I imagined breathing to treat it, and it relaxed naturally. It went from pain to numbness and then back to breathing. If my thoughts can't stop, you can replace it with something you care about but doesn't matter. You can replace it with something you care about but it doesn't matter, that is, you are hungry [laughter] (self-feeling useful)
It's great, I hope it works for me [Like][Like][Like]
Easy to understand, step by step from easy to deep. Suitable for modern people's reading and understanding methods
It's very exciting. It solved my confusion for many years and gained a lot.
Great writing, super good, and strong implementation. The core strength is stated briefly and concisely
Attention is life force
Useful super useful
Not bad, I kind of think of Taoist practice.
Awesome, awesome. I used to wake up at 9 o'clock, but now I wake up at 7 o'clock and I'm not sleepy at all.
Very useful, very good.
A shortcut to life, say goodbye to suffering and live carefree every day.
Okay, you can try it when you feel uneasy
You can also look at the power of the moment
Buddhism is really great. These experiences are only basic knowledge in Buddhist scriptures [cover face] [cover face] [cover face] [cover face] But there are always some detours.
This book is great, I was just looking for how to learn meditation
Simple and easy to read, practical and easy to operate
It's good to explain meditation in simple terms.
Very suitable for beginners who are starting to meditate...
Meditate for 10 minutes every day and you will feel comfortable