得大自在 一起成长 扎西德勒
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December 2, 2024
21天冥想之旅第3课：从接纳到开放：用冥想找到内心的平静与力量
<p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal"><b>一、主题概述</b></p><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal">• <b>内容核心</b>：教你通过冥想练习学会接纳情绪、放下抗拒，并以开放的心态迎接未知，找到内心的平静与力量。</p><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal">• <b>冥想重点</b>：接纳当前的状态 + 开放未来的可能性。</p><span><br></span><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal"><b>二、冥想方法概述</b></p><span><br></span><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal">1. <b>接纳的练习</b>：</p><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal">• <b>观察情绪</b>：把情绪当作天气，感受它的存在，比如“我感到焦虑”或“我很平静”。</p><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal">• <b>温柔对话</b>：用温和的语言和情绪沟通，比如“你好，焦虑，我看到了你，谢谢你的提醒。”</p><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal">2. <b>开放的练习</b>：</p><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal">• <b>想象练习</b>：想象自己站在一片广阔的草原或海边，张开双臂，迎接所有感受。</p><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal">• <b>积极暗示</b>：在心中默念“我接纳一切变化”“我信任当下的自己。”</p><span><br></span><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal"><b>三、练习步骤</b></p><span><br></span><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal">1. <b>准备（1分钟）</b>：</p><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal">•找个安静的地方，坐着或躺着。</p><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal">•深呼吸三次，放松身心。</p><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal">2. <b>接纳练习（3分钟）</b>：</p><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal">•关注身体的感受，观察当前的情绪。</p><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal">•不评判、不抗拒，只需对自己说：“我允许你存在。”</p><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal">3. <b>开放练习（3分钟）</b>：</p><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal">•想象自己在一个宽广的地方，感受自由的风。</p><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal">•对自己说：“我对未来保持开放”“我信任自己。”</p><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal">4. <b>结束（1分钟）</b>：</p><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal">•慢慢睁开眼睛，伸展身体，把冥想带来的平静感延续到日常生活中。</p><span><br></span><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal"><b>四、节目亮点</b></p><span><br></span><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal">• <b>简单易学</b>：短时间内学会观察情绪、接纳情绪。</p><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal">• <b>适用场景</b>：缓解焦虑、面对变化、提升内心力量。</p><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal">• <b>行动结果</b>：听完即可实践，逐步感受到内心的平静与自在。</p><span><br></span><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal"><b>五、冥想的价值</b></p><span><br></span><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal">•接纳让你与情绪和平共处。</p><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal">•开放让你迎接变化，提升心态的韧性。</p><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal">•每天练习几分钟，逐步感受到生活中更多的平和与可能性。</p><span><br></span><span><br></span><br>
November 23, 2024
21天正念冥想第2课：与呼吸建立更深的连接
<p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal"><span>时长：</span><span>约8分钟</span></p><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal"><span>目标</span><span>：在第一天放松身体与呼吸的基础上，进一步专注于呼吸，培养更深层的觉知，增强内心的平静与专注。</span></p><span><br></span><br>
November 22, 2024
21天正念冥想第1课：身体与呼吸的放松初体验
<p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal"><span>时长</span><span>：11分48秒</span></p><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal"><span>目标</span><span>：初步体验正念与深度身体和精神的放松，为接下来的练习建立基础。</span></p><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal"><span>适合人群：</span><span>焦虑失眠，对正念冥想感兴趣的朋友。</span></p><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal"><span>练习方式：</span><span>睡前或早起，安静放松的空间。</span></p><p style="color:#333333;font-weight:normal;font-size:16px;line-height:30px;font-family:Helvetica,Arial,sans-serif;hyphens:auto;text-align:justify;" data-flag="normal"><span>随手转发，随喜赞叹。</span></p><span><br></span><br>
5 total episodes available
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