Psychological Q&A

○ Audio - Spotlight Shrinking Exercise

Play the audio track and follow the guidance to complete the "Inner Light" exercise:

1. Close your eyes and imagine a beam of bright light shining on you from above.
2. With each breath, gradually dim the light until it only illuminates your chest.
3. Repeating in the light: "I am being understood by myself, and I don't need to prove anything."“

○ Eastern Tea Therapy: Chrysanthemum and Goji Berry Calming Tea

Recommended reasons:Chrysanthemums soothe the liver and improve eyesight, relieving tension in the head and face caused by being stared at; goji berries nourish yin and balance nerve energy.

practice:Steep 5 chrysanthemums and 6 goji berries in boiling water, let it cool to a warm temperature, and drink it in small sips while taking deep breaths.

○ Dietary Recommendation: Black Sesame and Walnut Paste

Black sesame seeds nourish the kidneys and replenish essence, while walnuts warm and nourish the brain, helping to restore nerve fatigue and confidence after social stress.

Nourishing the heart Stress relief Boost self-confidence

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42-black-sesame-walnut-paste

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◉ Traditional Chinese Medicine Diet Therapy: Black Sesame and Walnut Paste (ID 42)

Black sesame and walnut paste is a smooth, fragrant, and warm dessert, featuring the rich oiliness of black sesame and the robust aroma of walnuts. From a Traditional Chinese Medicine perspective, black sesame is often considered a mild food that nourishes the liver and kidneys, moisturizes dryness, and promotes hair growth; walnuts, on the other hand, are known for their brain-boosting and digestive benefits, and their ability to relieve dryness and constipation, making them suitable for those who use their brains extensively, stay up late frequently, are prone to dizziness and fatigue, or have a tendency towards mild constipation. Blending both with a small amount of grains into a smooth paste reduces the burden on the digestive system, ensuring this fragrant and delicious treat is both nourishing and provides a satisfying feeling of being well-cared for.

Nourish the liver and kidneys Moisturize and nourish hair Brain-boosting snacks

I. Recommended Dietary Therapy and Reasons

Recommended dishes:Black sesame and walnut paste (ID 34)

Recommended reasons: For those who spend long hours working in front of a screen, overthink, experience sleep disturbances, or feel like their "brain is always working at high speed," a bowl of warm black sesame and walnut paste can provide some healthy fats and energy, while its aroma and texture can help the brain temporarily slow down from its "high-frequency operation." Compared to high-sugar, high-fat desserts, this paste, made primarily of grains, nuts, and sesame, is more suitable as a slow and gradual way to repair the body, and can be consumed in small amounts during breakfast or a low-energy afternoon.

2. Recipe and Method

Recipe (1–2 servings):

• 20–25 g of roasted black sesame seeds (about 2 tablespoons; it is recommended to roast them in advance).
• 20–25 g of walnuts (about 2 tablespoons; you can roast them first to remove the bitterness).
• 10–15 g of rice or glutinous rice flour (about 1 tablespoon, to help form a paste and increase satiety)
• 300–350 ml of water or unsweetened soy milk
• Add 10–15 g of rock sugar, or a little honey/brown sugar (adjust to taste; honey should be added after it has cooled slightly).
• A small amount of crushed black sesame seeds or chopped walnuts (for garnish, optional)
• A pinch of salt (optional, to enhance flavor, but not much is needed).

practice:

1. If using raw black sesame seeds and raw walnuts, you can first dry-fry them over low heat until they are slightly fragrant and the surface is slightly oily, then let them cool before use to reduce the raw taste.
2. Put cooked black sesame seeds, walnuts, and rice (or glutinous rice flour) into a food processor, add about half water or soy milk, and blend into a smooth paste.
3. Pour the blended liquid into a small pot, add the remaining water or soy milk, stir well, and heat over low heat.
4. Keep the heat low throughout and stir constantly in the same direction with a spoon to prevent burning. When the paste gradually thickens and slow bubbles appear, reduce the heat and continue heating for 3–5 minutes.
5. Add rock sugar or brown sugar and stir until completely dissolved; if using honey, turn off the heat and let it cool slightly before adding a small amount.
6. Add a pinch of salt to taste (optional), stir well and turn off the heat.
7. Pour into a bowl, and sprinkle with a little black sesame seeds or walnut pieces for decoration. Enjoy slowly when the temperature has cooled to a suitable level.

3. Small rituals for body and mind

While roasting sesame seeds and walnuts, you can deliberately stop other actions and focus only on your sense of smell and hearing: feel the aroma slowly emerge and hear the slight friction sound when turning the ingredients, allowing your attention to step back from your chaotic thoughts.

When stirring and cooking black sesame and walnut paste, watching the liquid in the pot thicken from thin can be seen as a symbol: allowing excessively scattered energy to slowly gather and become supported.

As you pick up the bowl, whisper to yourself, "This bowl is helping me slowly replenish myself." Let every sip of rich flavor be a gentle response to your own depletion.

4. Dietary Therapy Experience Record

1. Record the time of consumption (breakfast/mid-morning/afternoon low point) and the mental state at the time (awake, tired, distracted, etc.).
2. Observe changes in mental concentration, dizziness, satiety, and intestinal comfort within 1–2 hours after consumption.
3. If consumed regularly 2–3 times a week, subtle changes in hair and skin dryness, bowel movements, and overall energy levels can be recorded.

5. Tutorial Video (approximately 4–6 minutes)

◉ Video Title:Black sesame and walnut paste – a bowl of rich and comforting daily nourishment.

6. Precautions

• Black sesame seeds and walnuts are high in oil, so those who need to control their blood lipids or total energy intake should reduce the amount or frequency of consumption.
• Those with weak digestive function or prone to diarrhea should start with a small amount when drinking it for the first time, and adjust the dosage after observing the gastrointestinal reaction.
• If using sweeteners such as brown sugar or honey, these should be included in the total daily sugar intake; individuals managing their blood sugar should plan their overall diet under the guidance of a professional.

hint:This recipe is for daily health maintenance and is not a substitute for medical diagnosis and treatment. If you experience persistent symptoms such as significant fatigue, dizziness, hair loss, or insomnia, please seek medical attention promptly and follow your doctor's advice.

Lesson 42: Chinese Calligraphy - Suggestions for Writing Running Script

The theme of this lesson is overcoming the "spotlight effect." This cognitive bias makes us feel that every stroke we make while writing is being "watched," causing us to hesitate when putting pen to paper. The goal of practicing running script is to "forget the self," to forget the imagined audience, and to retain only the tactile sensation of the pen tip moving across the paper.

Writing Instructions:

Try writing without ornamentation. Don't deliberately embellish the beginning and end of strokes to make the characters "look" better; let the strokes remain in their most natural and simple state. If the ink dries out, don't rush to dip it in again; just continue writing along with that dry, rough feeling, accepting the current, authentic state.

Written words:

Tranquility leads to far-reaching goals

Motivational words:

The world is too busy for anyone to scrutinize you with a magnifying glass. Your writing is your own personal kingdom of freedom.

Writing Tips:

Relax your wrists and imagine the spotlight slowly dimming, the surroundings becoming soft and quiet. Your words don't need to be performed for anyone.

Traditional mandalas typically feature a harmonious and intricately varied circular structure, symbolizing the wholeness of the universe and the cycle of life. By viewing mandala images, individuals can perceive inner peace and strength, achieving psychological balance.

◉ Gaze at the mandala twice, while taking deep breaths.

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○ 42. Spotlight Effect Log Guidance Suggestions

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True light does not come from external gaze, but from inner acceptance of oneself.