Simple meditation and the teaching of Thich Nhat Hanh, Buddha teaching to practice for busy people to calm the mind and cure the disorders
In any unwanted situation, people say if…then they will do differently. I am Not sure, only when you master your mind by mastering Greed, Anger, and Ignorance. You have unconditioned love. If you lack this, the more you do, the more you may make other pain or stress.
Do you know: when you are sleeping, your brain still works to review, correct, and create the changes side the brain and body, genes that we do not know. But we know how brain/ mind works by observing the pattern of sleeping with changing the pressure from the environment: EEG, Slow-wave sleep, REM sleep. We know that some chronic patients have some things strange with their genes, does its changes first or state of mind, environment create it then diseases are the perceivable symptoms.Effects of stress on mind, body, world. In mind, the brain we called mental problems, insomnia, headache, suicide problems, social problems.Effects of stress on the stomach, intestine we called the stomach problems, pain, severe pain, gastrointestinal problems; on heart, vein, we call cardiovascular diseases.Stress on school: school problemsStress on the world we called human problems, which may lead to World War.Stress start from the state of mind It is not cold, virus, flu kills American, but the stressed mind. January is the most stressed month because of tired working, pressure from work, pressure from the deadline of the credit card, mainly from Stressed, Discontented, Hysterical MIND.Check these symptoms to know you are under stress or not, only by SMART WATCH.If yes, only medication, pain reliever, opioids are useless; punishment is useless, prison is not enough. We need to think of the alternative technique to calm the mind, soothe the pain and find inner peace for all: meditation, and lifelong learning.Use the smartwatch to record the changing of the body to know the changing of the state of mind, emotion: hatred, anger, stress, depression, and love.Stressed in a family, no matter rich or poor usually have simple patterns:+ Father with cardiovascular diseases, sexual dysfunction.+ Mother with mental diseases: depression, autoimmune diseases, stomach problems or thyroid problems.+ kids under stress: upset stomach, vomiting, cold, flu symptoms. or Autism, ADHD, over-react, rebelling and/ or junior autoimmune diseases. ButThey live in stress, eat in fear, sleep in anxiety, playing in the boring safe side, wear luxury clothes in discontentment, study with pressure, and sexing with contempt, and hysterically getting the life-saving vaccination. They never find the real joy, happiness. Stress chemical: Adrenalin, noradrenalin, and cortisone. – Effects of Adrenalin: Sweating, Nausea and vomiting, Pale skin, Feeling short of breath, Dizziness, Weakness or tremors, Headache, Feeling of nervousness or anxiousness, – Effects of Norepinephrine: Pain, burning, Numbness, weakness, or cold, Slow or uneven heart rate, Trouble breathing, Vision, speech, or balance difficulties, Blue lips or fingernails, Spotted skin- Minor side effects Cortisol: Acne, dry skin, or thinning skin, Bruising or discoloration of skin, Insomnia, Mood changes, Increased sweating, Headache, Dizziness, Nausea, stomach pain,- Serious side effects cortisol: Vision problems, Swelling, Rapid weight gain, Shortness of breath, Severe depression or unusual thoughts or behaviors, Seizures, Bloody or tarry stools, Coughing up blood, and pancreatitis: pain in your upper stomach that spreads to your back; nausea and vomiting; or fast heart rate.Under stress state, cardiovascular medication only makes the temporary relief. Because of me, because of you I always enjoy these chemicals in eating, receiving, getting, giving, sleeping and enjoying.Check it can be easy by doing on animals.Check it can be easy by observing the gen, mind, and health of the defect men: Nick Vujik, Hellen Keller, President Franklin Rosevelt, and millions of other people.We know too little about our brain- the king of the body and its state.Stress season of US is highest in January: with the soaring of death, and cardiovascular stroke. Maybe they are too stress because enjoying time passed, boring stressful work begin and stressful paying credit cards for the amount that overspend before Holiday, New Year’Eve, and black Fridays. School also make American stress. The number of death reduced substantially during summer vacation, and the number of injury for kids is increased, maybe the kids play more freely than other time.One thing to check about the effect of schooling in society: look at the diagram of death rate between America and Europe with Australia and New Zealand. The pattern is so obviously opposite according to the different school schedule and summer vacation.UNFORTUNATELY, THE LEVEL OF STRESS IN THE MIND IS UNLIMITED, BUT THE PREPARE OF THE PHYSICAL BODY IS LIMITED. When the blood pressure high, glucose high, the organ may send the feedback signal for the brain to stop secreting the hormone, and self-regulation mechanism activated. The brain still wants to raise the preparation of the body to the higher level to prepare for fight and flight. The brain may see other organs as the preventer or enemy. The immune system starts to attack its own organs: the autoimmune diseases. – Only the beta cell pancreas be destroyed by immune system – other strange, could not understand the mechanism of the autoimmune system: why it only attack ignorantly or intelligently attack one kind of cell, and let the nearby cell un-touch. Luckily, Meditation can help calm your mind, but the act of kindness, goodness, selfless action bring peace for all. At home, you can sit cross legs on flat, on a small cushion under the bottom to avoid falling backward or sitting on the coach; where you can have enough quiet and uninterrupted time. Practice daily five to ten minutes in quiet place. Straighten your body like a feeling of direct force pulls from the head to make upright; then let the body relax in a straight position. Practice some of these exercises of observing. There are people practice meditation for the first time, a lot of thoughts jump out and disappear. It is normal because this is the normal function of the mind. Do not worry, just identifying and naming the thoughts of past, future, positive, negative, nonsense, selfish. After recognizing and naming, thought cannot be self-sustaining, thoughts only sustain when we let ourselves breed and chase the thoughts. Just recognize and name the thoughts then come back to the observing. Practice each of these exercises from five to ten minutes. Whenever you want to stay focus, you can practice the observing one of the following exercise.
Exercise one: Observe the relaxation of whole the body.
Stop the thinking process; observing the comfort, relaxation, and lightness of the body. Just breathing in and breathing out with the observing. Practice for at least three to five minutes.
Exercise two: Observe the breath.
Observe the breath in and out, inhalation and exhalation through the noses. Just recognize and observe the breath, do not try to control or adjust the breath. Observing, watching the breath, sensing the path of the breath. Feel the moving of the chest and abdomen when taking the breath. Practice for at least three to five minutes.
Exercise three: Count the breath during meditating
With the position of sitting for meditation, breathe in count one, breathe out count one; next breath, breathe in count two, breathe out count two. Then breathe in count three, breathe out count three. Do count less than five and do not count more than ten. When count to ten, we can count back from one. Practice for at least three to five minutes.
Exercise four: observe the lower abdomen
Observe the lower abdomen when breathing. Breathe in with the observation of moving of lower abdomen and exhale the observation of moving lower abdomen. Watching the rising and falling of the lower abdomen. Practice for at least three to five minutes.
Exercise five: Observe the lower body in meditating
Observe the lower body when breathing. From the chest down, observe and sense the sensations of the hands, feet, and abdomen. Just observe the parts of the body; just realize the sensation of that lower part. Observe them as empty space cavity moving with the breath. We can feel joy with a sense of lightness and empty. Practice for at least three to five minutes.If when you observe the body, thoughts appear, this is the normal function of the mind. Just realize the thoughts, do not follow thoughts. Come back to observe the breath. There are people first-time practice meditation, a lot of thinking jump out because of normal function of mind, do not worry, just identify and name the thought like past, future, positive, negative, nonsense, selfish. After naming, thinking cannot be self-sustaining. Just recognize and name the thoughts, then come back to observe the body and the breath. This is the characteristic of mind. Understanding the mind, we can control the power of the mind.In this practicing of you can practice some of the following breathing techniques, each kind of breath you can do for several minutes. These breathing help you bring joy, happiness, and lightness for yourself, to some extent, it can help to heal your wounds, illnesses.1. Breath in slowly and breath out with the feeling of happiness, just observing the breathing and feeling, do not try to control them.2. Breath in slowly and breath out with smiling, just observing, do not try to control them.3. Breath in with the feeling of lightness, the breath out with the feeling of coolness; just observe the breathing, and feeling of lightness and coolness.4. Breath in with the feeling of warmness to the whole body, breath out with the feeling of warmness to the whole body, just observes the breath and feeling of warmness.5. Breath with the feeling of gratitude, breath out with the feeling of joyfulness.6. Breath in with the feeling of warmness in the body, breath out with the feeling of emptiness in the body.7. Breath in with the feeling of joy, breath out feels lightness from letting go.
Exercise six: identify the thoughts that appear from the top of the head
It seems like there is a small brain at the top of the head to observe the thoughts appear in the head during meditating. Sitting in meditating position, just observe the thought appear in the head. Identifying and naming the thoughts. Just identify, do not follow thoughts. Thoughts will appear and disappear constantly and out of our control. There are some people doing this exercise have a thousand thoughts in just ten minutes of meditating. With the time of practice, the mind will reduce the habit of jumping around with thinking, the mind will calm down. People practice meditation can gain the power of concentration.It is the mark of an educated mind to be able to entertain a thought without accepting it. AristotleUnderstanding gained by meditation, people can realize that we are wrong when totally believing, clinging to the old thought and protecting the old assumption. Clinging and attaching to previous emotions and assumptions is like covering the eyes with gray clouds. We consciously do not realize that our attachment to constantly changing things cause misery ourselves. With attachment to the previous assumption, we are blind with real facts, and good opinions; moreover, we anger to good but different opinions. Anger is another gray cloud covers our eyes. Many gray clouds of attachment and anger compound day by day into the thick black cloud. Because of attachment and anger, we ourselves make us like blind unconsciously. Looking back to our experiences, we will realize a lot of smart people became blind to the obvious truth when they were angry; their perceptions about facts have distorted. Detachment with any assumptions and detachment with any emotions are some of the ways that great scientists, entrepreneurs, politicians, and people use to do to get the real fact, real knowledge from experiments and events.By practicing meditation, we can get better understanding our mind and our ignorance. We realize the problems we have are not the real problems, they the products of our expectation, our anger, and our ignorance. Understanding makes us more open to different opinions and ideas. We have to remove all assumptions before coming to the situation, we have to listen more, and create open conversations to get understanding. We need to contemplate to create the blueprint of our life first before taking massive actions. We need to find out our talents, strengths, love, and missions. With vivid vision, big goals, principles, values, compassion, serving heart, and persistence, individuals and organizations can achieve far more success than the ones without; these are not only the guiding stars but also the effective tools to direct our mind. Vision, goals, principles, values, compassion are the stable things in changing the life; great men always remain constant to these. These are the effective tools for us to win over the self, the ego. “Things that I felt absolutely sure of but a few years ago, I do not believe now. This thought makes me see more clearly how foolish it would be to expect all men to agree with me.” Jim Rohn “It doesn’t matter which side of the fence you get off on sometimes. What matters most is getting off.” Jim Rohn Practice meditation daily in a quiet place. When feelings of anger or negative emotions invade our mind, observe the thoughts and emotions from the top of your head to get a better understanding. Understanding will create compassion and love.
C. Mindfulness prevents us from making mistakes
Daniel Goleman cited a story in a rough neighborhood of New York City where there is the high rate of crimes: violence, robbery, murder. Most students have concentration problems and have witnessed or had relatives killed. Before class, students practiced an exercise of observing the movement of an object placed on abdomen near the navel for five to ten minutes; this is one of the exercises of breathing in meditation. That daily ritual keeps the class environment calm and constructive and is empowering the children with self-control strategies early on. The class was fun, effective and little aggressive actions during the day. Researchers found that if teachers cut this exercise before class; the class was much more disordered and chaotic, and students were more irritated and aggressive. The scientific research evidence on the benefits of meditation is already compelling, and there are major studies underway.We are usually anxious before an important interview or test; most of the time, the anxiety is out of controlled. We experience the symptoms of stress; which are the effects of overload stress hormones. We have many symptoms of stress in table 6: the most symptoms of stress that we can find in many patients. Even though, these symptoms may be worse if we still stimulate the mind with the thoughts or images of pain and failure from that event. The negative imagination can create far more fear and anxiety; we may think that we might fail, might make mistakes and might not do well. These thoughts in mind make us more afraid of the real event. The stress symptoms are obvious in the individuals who usually act according to emotion and irrational thinking. The thought itself makes us fall from anxiety to stress with symptoms of sweating, shaking, short breath, forgetting, pale, overreacting and high blood pressure. I see many senior healthy people come to a clinic to get the certification of health to go abroad to visit relatives; the results are good except the blood pressure is higher than the one they check at home. With little relaxation, some of them get the high blood pressure near to the number they did at home. In practice, many physicians may see a lot of people have blood pressure rise when they see physicians in the white coat. Many patients are so afraid of injection that when they see a physician in white coat come only to check the blood pressure; most of the time the result may be higher than the patients do by themselves. This is the proof that the unconscious mind controls us only with the imagination of the mind. The arousing of the mind can be calm down if we take the right understanding of the situation. In the worse cases, if we breed the mind with lots of negative thoughts, the unconscious becoming stronger than the conscious mind. we may fall to extreme stress with a lot of wild actions, which can cause a lot of hurting and misery. When we are anxious, the good advice is to stop thinking, stop chasing the thoughts of past and future by direct the mind back to the body, back the mind to the present. Just by watching the breath, take control to make a deep breath, feel the breath, the sensation in the body, or just by counting the breath; these exercises direct the mind back to the body and cut the unwanted thoughts and make us calmer and less fear than before. When taking control the mind, we focus the mind to present, we may direct the mind to focus on positive sides and positive figures of the event. Consciously looking to positive sides can make us confident to deal actively with the coming events. Our actions in calm mind are more conscious and rational than the actions in stress.Tragedy in the film starts with the knots: a character with power just only see a small part of the unwanted action from other characters, or he just gets a distorted information; which he hates so much that he gets angry from perceiving. He makes series of mistakes like: without seeking more information to get the right understanding of the actions, without paying attention to the new emotions, skip reading the context, ignoring all opportunity to learn more about situations and stop digging to the purpose of the action. He hurries to draw out the wrong conclusion. Then he firmly clings to his conclusion and starts to make a series of following behaviors, which are supported the conclusion. He creates the worst scenario of misunderstanding. These wrong actions cause terrible misery for good character because of misunderstanding. It is even worse when the individuals blindly immersed in bad and evil actions that cause injustice for good characters. During the film, these knots gradually dismantled.Unfortunately, these tragedies appear all over the world, in countries and in families, because of the ignorance, we unconsciously create a lot of mistakes; the ignorant actions create extreme misery to our beloved people who are totally needed our love and support. Read stories in newspaper or media we can see these kinds of tragedies in life. There are many successful people talked about the tragedies they got when they were young; fortunately, they bounce back better and get success in life. Oprah Winfrey, Tony Robbins, Steve Job are some of them. In fact, our ignorance is unlimited; people have killed or created tragedies for many great men in history. Some of the western great men are Christ, Socrates, Galileo Galilei and Abraham Lincoln. We cannot list all the misery of great caused by people’s ignorance.Unfortunately, the ignorance is still in us, and billion other people. If we are not awake to train ourselves to become enlightened, we may create hundreds of ignorant behaviors each day, we may create suffering for relatives, ourselves and all other creatures. Nowadays, most of the wars, the act of terrorism, crimes, mental diseases, health problems, problems in family, schools, and society caused by the desire, anger, and ignorance of the people. Most of the victims and related people have ever experienced the stress symptoms, which listed in table three: the most symptoms of stress that we can find in many patients. Such a terrible, the actions caused misery for people are wearing with noble masks of love, justice, peace, development, and sacrifice. Human beings are still be governed by the devil of ignorance. The masks not only make people feel at ease with the wrong actions and but also dull their gut feelings with wrong actions.We need to practice more to gain wisdom and enlightenment. It is the best way we can do to help our beloved who are suffering. Outside intervention can only make people feel at ease with disease; it cannot eliminate the stress still arousing inside the victims. With the enlightenment and wisdom, we can free ourselves and other people from the chains of ignorance.
D. People may be lead to crazy emotion if they lack mindfulness
The stories about the crazy state we can hear a lot from media like some one told that they did not understand what was wrong with them at the time of taking evil actions. They do not know why they do that crime, the action that they never thought of when they are in the normal state of mind. It is like there is a devil drove them to take crazy actions like beatings, stabbing, killing, and creating extreme hurt for others unconsciously.Right understanding, they are just victims of uncontrolled of peak emotions. They are so clingy to the expectation that they believe is true. The expectations were unsatisfied, they became angry. Stimulation of angry emotions made them uncomfortable with some signs. Combine with the chaotic environment, chaotic situation, or the chasing. The crowd, loud voice, loud music, shouting and chasing speed up pulsating heartbeat, make emotion excited. Accumulation of time and many other unwanted things, their anger reached the peak of emotion. People will lose the control of conscious mind when the emotion caused by unconscious my reach to peak. Most of the symptoms in the table three are so vigorous that we can easily realize like the heart rate is very high, the talking same as screaming, the hands are shaking, the pale skin, red face, stiff muscle. The conscious mind loses the control of normal behaviors. The emotional brain completely dominates the body, moreover, the thinking brain is useless. It is like the animals in the extremely dangerous situation; there is no need for thinking, no need for other function put all the resources for fight and flight, put all resources for the irrational behaviors without paying attention for the damaging results. They act in extreme stress unconsciously like crazy men. The actions, at the normal state of mind they never ever think of, are taking.Sadly, the fact is many parents become crazy with the unwanted actions of their small child. I cannot bear in the mind with the deep wounds, which are bearing by the fragile child trembling with crucial punishments by their crazy but loving parents. The stress distorts all perception from the facts, the distortion creating more and more vicious circle of hurting.Family tragedy happens when people fail to read emotional signals, fail to listen to nonverbal signals of themselves and other members. Not understanding or misunderstanding can create anger because they do not get the things they want. So that from small conflicts they do not handle well, they fall to anger, blindly blaming, insulting and shouting each other. They start to ignore the positive evidence, deny the explanation and refuse to cooperate to get understanding. They refuse all evidence contradicted with their conclusion; on the other hand, their unconscious mind works very efficiently in the situation of strong opinions and high emotions, the unconscious mind starts to scan unwanted things. So that small un-seemingly insignificant things now become the important things in conflict as long as it supports their conclusion, even the mind also call on the previous experiences to support their wrong conclusions. This is the reason for the advice that we should not reason with angry men. Their mind sees small un-seemingly insignificant things as seriously threatening. With distorted information, the calculation of cost and benefit of each decision become wrong and useless. They do not read their emotions and the emotions of the opposite person. The stress of conflicts so high that parents dare to make evil actions with the beloved child, which are not be done when they are at normal state. Surfing the internet, newspaper, and magazines we see thousands news of these tragedies and bad actions happen each day. The tragedy has the pattern, if we know it, we can prevent it. In medical, these tragedies created many terms of diseases.From infants to adolescents or even adults are the victims of ignorant conflicts. Stress, lack of connection and lack of love and the ability of the individual are the ingredients make the quality of people living. If we make a test of the symptoms in table three the most symptoms of stress that we can find in many patients with the patients and people around the patients, we will get outstanding evidence of these causes.Who let the emotions control so many times, they have been conditioned to the habit of responding in an irrational way. They always meet or create problem unconsciously with other people. Practicing meditation, reducing desires, anger, and ignorance, and forming the seven habits of highly effective people from Stephen Covey can help us not committing the wrong actions.
THEY NEED OUR LOVE, PLEASE DO NOT MAKE THEM PAINFUL
Mindful reading to emotional management
Read environment, read emotion, read the context, read gestures, read linguistic and non-verbal signs, and live in mindfulness. Read what you see, read what you hear, read what you feel. Be aware the signs of emotion, emotions expressed through non-verbal signals. Some of the best ways are mute the TV, read the actor’s feelings for at least ten minutes a day, start analysis scenario, realize the track of emotional development in actors. In the midst of the crowds, parks, or meetings, practice to read emotions of people around, start with guessing and then finding the clues to sharpen your mind. Always live in awareness to observe the body, feelings, perceptions, mental formations, and consciousness. Take quiet time to contemplate about the major things in your life. Spend time for major things, awake to do not spend major time on minor things.
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