Increase self-control between exhalation and inhalation

As mentioned in the previous part, the three challenges of self-control are "I want to do it", "I don't" and "I want", and the primitive impulses in our brains often antagonize with self-control, making it ultimately difficult for you to stick to what you want to do or really want to do. One of the important reasons for this confrontation is the decline in concentration.

This article will combine the teachings in the book and some of my own practical experiences to share with you a more effective way to improve concentration - meditation

The whole process only takes 5 minutes:

Step 1: Sit still, sit quietly, with your feet squared to the ground, or sit cross-legged on a cushion. Put your hands on your knees with your back straight, be sure to remember that you can't be irritable;

The second step: pay attention to breathing, you can close your eyes, or stare at a certain place, pay attention to your breathing, and silently chant "inhale" and "exhale" in your mind, after a few minutes, when you feel that you don't have to meditate anymore, continue to focus on the feeling of breathing, the smooth feeling of air entering the nasal cavity, mouth, chest cavity and abdominal cavity, until the end of five minutes;

The five-minute meditation procedure is very simple, but when I first started training on my own, I remember very clearly, in the 5 minutes, I had about 28 different thoughts, and on average, every 10 seconds, I couldn't concentrate on my breathing, such as: meetings in the afternoon, no milk in the refrigerator, and even next year's events.

After the first training session, I felt very lost that I couldn't even do a simple five-minute meditation. But interestingly, even though I was constantly distracted during these five minutes, because I was really trying to pay attention to my breathing, when I opened my eyes to continue my work, I found that I was really more focused than before, although the workload did not decrease, but compared to the anxiety before the meditation training, I was always worried about when I would be able to finish and whether I would have to work overtime tonight, and I would be more focused on what I was going to accomplish at the moment.

So, later I chose to habitually meditate on the debris time, such as commuting to work and other cars, to train to strengthen your concentration, which is really not difficult, as long as you really experience the real feelings that meditation brings you in the first attempt, and then form it into a habit, which may help you face work and life more calmly.