Recently, I am reading the book "10 Minutes of Mindfulness" by Goldie Horn and Wendy Holden, which says that practicing mindfulness can enhance people's emotional experience, teach people to understand and accept the emotions of the moment, learn to regulate bad emotions, and people with a high level of mindfulness have a higher sense of happiness ......Improving the ability to regulate inner emotions will slowly translate into a long-term state of mental health.
At the same time, I also saw the latest research results published in the Proceedings of the National Academy of Sciences of the United States of America, showing that 3 minutes of mindful breathing exercises a day can cause the body to release feel-good hormones, such as dopamine and serotonin. This effect that makes us feel better doesn't just happen with practice, it also accumulates over time. The brain's miraculous plasticity, these effects can trigger lasting changes in the brain. The more you practice, the more powerful the brain circuits involved in self-awareness, emotional control, and attention become. It gives us the focus and strength we need to manage complex emotions.
I can see that my blood is boiling, my heart yearns for it, maybe the pressure of life and work is too much, causing me to be moody, sometimes inexplicably angry, and then I always laugh at myself to find the reason for my temper: menopause is coming! I knew I was wrong, but I just couldn't control myself at the time, every time I lost my temper, I made my family and myself depressed, discordant atmosphere, bad emotions hurt others and hurt oneself It is inevitable, so that I feel anxious and regretful, but I can't control my ...... when I lose my temper
If mindfulness practice can regulate my bad mood, then it is just right for drowsiness to touch the pillow! Not to mention that simple, just close your eyes and breathe!
I followed the method of mindful breathing described in the book: I found a quiet room, sat comfortably, put my hands on my lap, and closed my eyes. Start by sitting still for a few seconds, then gradually increase to a few minutes. As you breathe, feel the rise and fall of your abdomen. Put your hands on your stomach and feel the movement there. It's a great way to focus, but make sure you breathe deep enough. When breathing is fast and shallow, we become nervous; When the breath is slow and deep, we relax. Taking a deep breath calms the amygdala.
It seems very simple, sit quietly, close your eyes, and feel your breath is OK, but when I really practiced, I found myself silently reciting a few exhalations in my heart, and after inhaling, my thinking was like a wild horse on the loose. Or do you want to tidy up your room first? Is it eating chopped pepper fish head today? Or do you want to burn a spicy chicken? ......
When you find that your mind is slipping, immediately tell yourself to pay attention to your own call! Suck! I haven't practiced for a while, but I feel that my hearing is particularly sensitive, the dog barking downstairs is so loud, and the car in the distance is so noisy ......
Several times this happened, I told myself to bring my attention back to my breathing. After many repetitions, I gradually became calm.
Today I practiced mindful breathing for 5 minutes, and I was interrupted many times in the middle, it seems that I will continue to practice in the future, I don't know if it will last longer after frequent practice.
The book also says that you can use mindful breathing to adjust your emotions in situations such as when you are annoyed with a friend or when you feel nervous.
Today, I practiced mindful breathing for the first time, and the rhythm and duration were not very good! These exercises are a bit hard for me! In a world where needs are met immediately, we often expect immediate results. But I decided to change my bad temper and practice mindful breathing from now on, slowly and every day, and when I encounter emotional fluctuations in the future, when I want to lose my temper, I will take a deep breath first and practice mindful breathing for a few minutes. Look at how much positive impact it has had on my life.