Lesson 390: Mindfulness Training in Emotional Management
Duration:75 minutes
Topic Introduction (Overview):
Mindfulness is not about "making emotions disappear," nor is it about forcing yourself to remain calm. It's a training: learning to see emotions as they are, acknowledge their existence, and let go of the impulse to react immediately when they arise. Many people are trapped in their emotions because they are driven by automatic reactions—instantly retaliating when angry, immediately fleeing when anxious, and immediately collapsing when sad. The core of mindfulness is to reopen a space between "trigger and response," allowing you to choose a gentler, wiser way to respond. This course will guide you to understand the role of mindfulness in the nervous system (such as its regulation of the amygdala and support for the prefrontal cortex), how it helps you cope with stress more steadily, and teach you several mindfulness methods that can be practiced daily. You will interact with your emotions in a more non-judgmental and accepting way, allowing them to no longer be an overwhelming wave, but rather a visitor that you clearly see and gently support.
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▲ AI Interaction: How can I apply mindfulness practice to real emotions?
Please describe your most recent strong emotion (anxiety, anger, shame, or loss are all acceptable), including the trigger and physical sensations.
AI will assist you:
① Identify the pattern of "automatic response" at that time.
② Marking can be used to insert "pause and awareness" points.
③ We will design a personalized "emotional mindfulness practice script" for you.“
④ A reminder: Mindfulness is not about suppressing emotions, but about learning to choose more appropriate responses.
○ Breathing Back into the Body - Music Guidance
Find a slow-paced, wordless, or softly sung piece of healing music.
Close your eyes and do only two things:
① Focus your attention back on the inhalation and exhalation at the tip of your nose.
② Each time you are swept away by emotions or thoughts, do not blame yourself, but gently return to your breathing.
The goal of the practice is not to clear your mind, but to train your ability to "be aware—return to your breath".
○ Chinese Healing Tea: White Chrysanthemum and Goji Berry Calming and Mind-Clearing Tea
Recommended reasons:White chrysanthemum clears the liver and improves eyesight, calming irritability; goji berries nourish the liver and kidneys, stabilizing internal energy. Suitable for drinking before and after mindfulness practice, promoting clarity of mind and improved concentration.
practice:Steep 3 grams of white chrysanthemum and 6-8 goji berries in hot water for 5 minutes. It is recommended to drink this at dusk or before writing in your journal.
○ Chinese Taoist Dietary Therapy: Prince Ginseng and Lotus Seed Soup for Calming the Mind
Taoism emphasizes that "a calm mind leads to a peaceful body." Codonopsis pilosula strengthens the spleen and replenishes qi, preventing thoughts from becoming scattered; lotus seeds nourish the heart and calm the mind, helping emotions gradually subside from excessive excitement or fatigue. This soup symbolizes the foundation of mindfulness training—only in a stable inner environment can emotions be gently let go.
When drinking, inhale and exhale slowly, using the temperature of the soup as a reminder:
“I am returning to the present moment.”
○ Gothic Script (Medieval Style) · “Stay with what is.”
Practice sentences:
Stay true to yourself.
Key points to note:
- “The first letter of ”Stay” can be written thickly, symbolizing stability and stillness.
- “The strokes of ”with” are kept compact, as if focusing attention on a single point.
- “The structure of ”what is“ should be expanded so that each word appears independent yet echoes each other, symbolizing ”what it is as it is in the present moment.”
- Maintaining the verticality of the Gothic style throughout allows writing to become a practice that is "rooted in the present moment."
Mental Healing: Mental Mandala Imagery 26
Imagine a mandala: a tiny point of light at the center, with layers of circles slowly spreading outwards.
A mandala is not about drawing something, but about observing it.
When you gaze at it, let your gaze rest on that point of light, as if it were your breath, your heartbeat, your awareness.
When drawing a mandala, every stroke tells a story:
“"I'm here."”
When you remain in the present moment, emotions are no longer a flood, but a ripple that can be seen and allowed.
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Lesson 390: Drawing Guidelines for "My Present Moment"
Purpose:It helps you to concretize the experience of "returning to the present moment," making mindfulness more than just an abstract concept.
step:
① Draw a large circle on a piece of paper to represent your "current space".
② Place a small dot in the center of the circle to symbolize your breathing or awareness.
③ Draw three to five layers of concentric circles slowly spreading outward from the small dot, keeping the lines soft and stable.
④ Write a short phrase on the outer edge of each circle that brings you back to the present moment (e.g., “Slow down,” “I am here,” “Breathe first.”)
⑤ Finally, write one sentence:
“"When emotions arise, I choose to return to the present moment first, rather than be immediately taken away by them."”
Please log in before submitting your drawings and feelings.
○ 390. Log Guidance
① What was my most recent emotional fluctuation? What physical sensations did I experience at that time?
② In this emotional state, at what moment could I slow down and first become more aware?
③ If you had practiced "deep inhale - hold - slow exhale" once, how would things have been different?
④ What was my understanding of mindfulness in the past? Do I have any new understanding now?
⑤ Write a sentence:I'm willing to spend three minutes each day returning to myself.
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Mindfulness is not a technique, but a way of life: when emotions arise, allow yourself to exist first, rather than react first.
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