In an era of information overload and constantly shifting attention, mindfulness has become an important way for many people to regain peace, focus, and clarity.
But many people are still confused:<\/p>
From the perspective of Tang Ning Zhan's awareness theory, mindfulness is not a technique, but rather...The ability to return to the present moment, the ability to be with oneself.<\/strong>This article will guide you through understanding mindfulness from the most basic perspective and provide a beginner's guide to mindfulness practice.<\/p> \u201cThe core meaning of "mindfulness" is:<\/p> In other words, mindfulness means:<\/p> In James Tang Ning's system, mindfulness and awareness are closely related:<\/p> It is neither a religion nor mysticism, but a very practical psychological ability.<\/p> Many people's most immediate question after being introduced to mindfulness is: "What is the difference between mindful thinking and ordinary thinking?"\u201c<\/p> Here are the key differences between the two:<\/p> for example: \u201cAm I not good enough?\u201d This is a typical example of automated thinking.<\/p> Mindful thinking first allows you to see clearly:<\/p> It will help you break free from inertia and return to yourself.<\/p> As James Downing said:<\/p> This is the most precious power of mindfulness training.<\/p> Mindfulness is not a trend, but an effective method proven by psychology and neuroscience.<\/p> Based on James Downing's theory, mindfulness training has the following value:<\/p> Mindfulness frees you from worries about the future and regrets about the past, thereby reducing stress hormones.<\/p> Mindfulness allows us to observe our emotions, rather than being overwhelmed by them. The more you observe, the freer you become.<\/p> Mindfulness practice can activate the prefrontal cortex, making it easier for you to stay focused and enter flow more quickly.<\/p> You will perceive more acutely:<\/p> This is extremely important for physical and mental recovery.<\/p> Many of the thoughts in our minds are not facts, but we suffer because we treat them as facts. Many people think that mindfulness practice is difficult, but in fact, mindfulness is a skill that can be practiced anytime, anywhere. step:<\/p> The key is not breathing, but:<\/p> Suitable for practice before bed or when feeling anxious.<\/p> step:<\/p> This enhances body awareness and is a key aspect of mindfulness training.<\/p> This exercise is a key part of the James Downing system.<\/p> step:<\/p> The key point is:<\/p> This will gradually calm your mind.<\/p> This is a mindfulness practice that is very suitable for daily life.<\/p> step:<\/p> You will be surprised at how quickly your mind can calm down.<\/p> When emotions arise:<\/p> Teacher Zhan Tangning often says:<\/p> This is the essence of emotional mindfulness.<\/p> \u274c Wrong! Mindfulness is not exclusive to any religion; it is a psychological training tool.<\/p> The focus of mindfulness is not concentration, but rather:<\/p> Every time you find yourself distracted, it's a successful mindfulness training session.<\/p> Beginners often encounter the following situations when practicing mindfulness:<\/p> \u2192 Because you begin to notice them.<\/p> \u2192 The parasympathetic nervous system is activated.<\/p> \u2192 Mindfulness allows repressed emotions to be seen.<\/p> \u2192 Enhanced sense of energy flow.<\/p> These are all normal and healthy phenomena, and there is no need to worry.<\/p> The following principles can help you make mindfulness a habit:<\/p> Mindfulness is not about doing one thing, but about doing everything with awareness.<\/p> Once you understand what mindfulness is, you will know:<\/p> Teacher Zhan Tangning often says:<\/p> May these mindfulness practices make your life easier, clearer, and more powerful.<\/p> \u5728\u4e00\u4e2a\u4fe1\u606f\u7206\u70b8\u3001\u6ce8\u610f\u529b\u88ab\u4e0d\u65ad\u62c9\u626f\u7684\u65f6\u4ee3\uff0c\u201c\u6b63\u5ff5\u201d\u6210\u4e3a\u8bb8\u591a\u4eba\u91cd\u65b0\u627e\u56de\u5e73\u9759\u3001\u4e13\u6ce8\u3001\u6e05\u6670\u7684\u91cd\u8981\u65b9\u5f0f\u3002\u4f46\u8bb8\u591a\u4eba\u4f9d\u65e7\u56f0\u60d1 […]<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[73,1],"tags":[],"class_list":["post-20127","post","type-post","status-publish","format-standard","hentry","category-meditation-encyclopedia","category-uncategorized"],"yoast_head":"\nI. What is mindfulness? What does mindfulness mean?<\/strong><\/h2>
\u2714 Observe what is happening in the present moment without judgment.<\/strong><\/h3>
\u2726 Mindfulness means pulling your attention away from the noise in your mind.<\/h3>
\u2726 After pulling back, you see what truly happened (both external and internal).<\/h3>
II. The difference between mindful thinking and ordinary thinking<\/strong><\/h2>
1. Ordinary thinking: controlled by habitual reactions<\/strong><\/h3>
When you hear your boss criticizing you, you automatically appear:<\/p>
\u201c"Does he hate me?"\u201d
\u201cWill I be fired?\u201d<\/p>2. Mindful Thinking: Thinking with Awareness<\/strong><\/h3>
\u2726 "The stronger your awareness, the less likely you are to be led by your mind."<\/h4>
III. Why is mindfulness so important? (Science + Awareness Theory)<\/strong><\/h2>
1. Reduce anxiety and stress<\/strong><\/h3>
2. Improve emotional stability<\/strong><\/h3>
You will clearly feel:<\/p>3. Improve focus and work efficiency<\/strong><\/h3>
4. Enhance mind-body awareness<\/strong><\/h3>
5. Makes life easier, freeing people from being held hostage by their thoughts.<\/strong><\/h3>
Mindfulness frees you from the prison of your mind, allowing you to live more freely.<\/p>IV. Introduction to Mindfulness Practice: How to begin mindfulness training?<\/strong><\/h2>
Here is a mindfulness training method that is easiest for beginners to do.<\/p>(1) Mindful breathing (the most basic and most effective)<\/strong><\/h3>
\u2714 Are you aware that you are breathing?<\/h3>
(2) Body scan (scanning tension points)<\/strong><\/h3>
(3) Mindful observation of thoughts (especially emphasized by Zhan Tangning)<\/strong><\/h3>
\u2726 Don't correct your thoughts<\/h3>
\u2726 Don't follow your thoughts<\/h3>
\u2726 Just seeing it<\/h3>
(4) Mindful walking<\/strong><\/h3>
(5) Emotional Mindfulness (Advanced but Important Practice)<\/strong><\/h3>
\u2726 "Emotions are not there to punish you, but to tell you\u2014you have a place that needs to be seen."<\/h3>
V. Common Myths about Mindfulness Training<\/strong><\/h2>
Myth 1: Mindfulness practice requires completely forgetting everything.<\/strong><\/h3>
Mindfulness is not about "emptying your mind," but about "being aware of your thoughts."<\/p>Myth 2: Mindfulness is a religious practice<\/strong><\/h3>
Myth 3: Beginners will fail because it's hard for them to concentrate.<\/strong><\/h3>
\u2714 Be aware of your distraction by recognizing it when you are distracted.<\/h3>
VI. Phenomena that may occur during mindfulness practice (completely normal)<\/strong><\/h2>
\u2714 More thoughts<\/h3>
\u2714 Feeling sleepy and relaxed<\/h3>
\u2714 Emotions welled up.<\/h3>
\u2714 Increased body awareness<\/h3>
7. How can mindfulness become a way of life?<\/strong><\/h2>
\u2714 3-5 minutes of practice per day is enough<\/h3>
\u2714 Mindfulness during meals<\/h3>
\u2714 Mindfulness while walking<\/h3>
\u2714 Mindfulness while chatting (being aware of your emotions)<\/h3>
\u2714 Mindfulness while working (being aware of your attention)<\/h3>
\u2714 Take a break when emotions arise<\/h3>
In conclusion: Mindfulness is not a technique, but a way of life.<\/strong><\/h2>
"The present moment is always your safest place."<\/strong><\/h3>
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