Lesson 348: Mindfulness Practice and Restoring the Present Moment
Course duration:70 minutes
Repeated self-blame, while sometimes appearing as taking responsibility, often becomes psychological punishment, making recovery even more difficult. This section distinguishes between genuine responsibility and aggressive self-blame, practicing replacing self-torture with apologies, adjustments, rest, and action. When practicing, don't rush to achieve immediate improvement; instead, identify a small action to begin with. After completing the exercise, record a genuine observation, allowing the learned content to resonate in daily life. These exercises can help you gradually regain a sense of control and security during prolonged periods of depression.
○ Course topic audio
Lesson 348: Mindfulness Practice and Restoring the Present Moment
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In Lesson 348, we gradually delve into "Mindfulness Practice and Restoring the Present Moment." Mindfulness isn't about emptying your mind, but about practicing returning to the present moment. Prolonged depression can pull you towards the past and future; mindfulness helps you rediscover this breath, this physical sensation. Mindfulness sounds simple, but it can be quite difficult in practice. When someone experiencing prolonged depression sits down, their mind may feel even more chaotic, their body heavier, and thoughts like "I can't even do this right" may arise. Please don't turn mindfulness into a new test. You simply need to be aware that you are still here in a single breath, and that your body is still here when your feet touch the ground. Returning to the present moment is one practice session. Mindfulness may be difficult at first because your mind may wander, and your body may become impatient. That's okay; being willing to return after wandering is practice. Today, practice only one breath. Be aware that you are inhaling when you inhale, and be aware that you are here when you exhale. The present moment doesn't have to be grand; it might simply be your feet on the ground, your hands relaxed, and your breath returning. That's good enough. If mindfulness triggers intense pain, please pause the practice and return to a safer supportive approach. You can visualize Lesson 348 in a concrete way: for example, simply feeling your feet on the ground helps your mind lessen being pulled away by the past and future. If you feel a pang of sadness when you hear "mindfulness practice and restoring the present moment," it might mean that Lesson 348 has touched a real spot. The reality of Lesson 348 doesn't need to be processed immediately; it just needs to be gently seen. When practicing "mindfulness practice and restoring the present moment," try not to record yourself with a judgmental tone, but rather like accompanying someone who has been working hard for a long time—give yourself some patience. It's normal to drift off during mindfulness practice. The moment you realize your mind has wandered, you've already returned. May you retain the one point from Lesson 348 that resonates most with you, without rushing to complete it all. After listening to Lesson 348, take care of your body first, then deal with those heavy thoughts. If you're still feeling down today, don't perceive Lesson 348 as pressure; it's simply helping you see your true situation more clearly. When practicing "mindfulness practice and restoring the present moment," being able to blame yourself less is already a step on the road to recovery.
AI Healing Q&A
Repeated self-blame can sometimes feel like psychological punishment, making one believe that pain equates to responsibility. AI can help you see this cycle clearly: making mistakes, attacking yourself, exhaustion, and irreparable damage. You can describe a scenario of self-blame. AI will help you transform punishment into restorative actions, making responsibility gentler and more effective. Give yourself some patience and space. Take your time; you don't need to be perfect the first time. Just take one small step today. If the pain intensifies, seek professional support promptly. Give yourself some patience and space.
○ Music therapy guidance
When you feel like you're punishing yourself by repeatedly blaming yourself, listen to some soothing music to slow down the urge to attack you. After listening, ask yourself: Can I take a restorative step instead of continuing to torment myself? The music reminds you that taking responsibility is not the same as suffering; true healing is often more powerful than punishment. Give yourself some patience and space. Take it slow; you don't need to be perfect the first time. Just take one small step today. If the pain intensifies, seek professional support promptly. Give yourself some patience and space.
○East-West Healing Tea Drinks
When self-blame arises, first drink a cup of lily tea, jujube tea, or light rose tea. Before drinking the tea, write down a sentence of self-blame; after drinking it, write down a restorative action, replacing repeated self-punishment with a gentle process.
○ Healing Recipes
Shepherd's Purse and Goji Berry Soup
Shepherd's purse and goji berry soup is a suitable healing recipe after this lesson. The shepherd's purse has a refreshing aroma, and the goji berries are slightly sweet, making it suitable for use after repeated self-blame and psychological punishment exercises. While eating, remind yourself that repairing the body is more useful than punishing yourself; a bowl of warm soup is also the beginning of renewed care. After eating, record your stomach burden, feeling of fullness, and mental stability. If you are still tired, eat only small amounts slowly, and don't treat eating as a task. Maintain a quiet rhythm while eating, and avoid urging yourself to recover while eating.
Reduce self-blame, eat light meals, and provide restorative care.
Open the healing recipe
◉ Eastern Food Therapy · Soup Dishes · 348, Shepherd's Purse and Goji Berry Soup
I. Recommended Dietary Therapy and Reasons
Recommended dishes:Shepherd's Purse and Goji Berry Soup
Recommended reasons: Shepherd's purse and goji berry soup is a mild, delicate, and easy-to-eat oriental medicinal dish, suitable as daily support during periods of prolonged depression and mental and physical recovery. The soup has a soft, smooth, and soothing texture, making it suitable for small servings when appetite is poor, energy is low, or mood is low. The slow cooking of grains, nuts, herbs, or fruits and vegetables creates a gentle feeling of fullness, allowing the body to gain stability and peace through low-burden eating.
2. Recipe and Method
Recipe (1–2 servings):
- 160 g of spinach or shepherd's purse
- 15g of sesame seeds or goji berries
- 20g of egg white or lotus root starch, optional
- 650 ml of clean water
- A little shredded ginger
- a pinch of salt
practice:
- Wash grains, nuts, herbs, or fruits and vegetables thoroughly.
- Beans, lotus seeds, or white fungus that need to be soaked can be soaked in advance until soft.
- Add water and the main ingredients to a pot and bring to a boil over medium heat.
- Simmer over low heat for 25–40 minutes to allow the ingredients to soften gradually.
- When adding lotus root starch, rice flour, or egg liquid, pour it in while stirring gently.
- Add a small amount of rock sugar, honey, goji berries, or sesame seeds as needed.
- Once the soup has thickened and become smooth, turn off the heat and serve warm.
3. Small rituals for body and mind
When preparing shepherd's purse and goji berry soup, you can first observe the color, aroma and texture of the ingredients, and gradually shift your attention from external matters back to the actions in your hands.
During heating or stirring, slow down and feel the ingredients transform from scattered pieces into a cohesive whole. Remind yourself: I don't need to perform perfectly right away; I just need to gently bring myself back to the present moment.
When you take your first bite, feel the warmth, softness, and simple aroma to let your body know that it is safe and bearable at this moment, and you can relax a little.
4. Dietary Therapy Experience Record
- Record the time of consumption: whether it is breakfast, lunch, dinner, or a supplement when feeling down, tired, or after class practice.
- Observe whether there are any changes in stomach burden, fullness, refreshment, and mental stability within 30–60 minutes after consumption.
- If you consume this when you are feeling down, stressed, or have an unstable appetite, you can record whether the shepherd's purse and goji berry soup helps you regain a sense of control over your body.
V. Instructional Videos (approximately 3–5 minutes)
Video Title:Shepherd's Purse and Goji Berry Soup: A Gentle and Stable Eastern Food Recipe
6. Precautions
- It is recommended to eat it warm, and it is not recommended to consume large quantities of the cold version when you are physically tired.
- Herbal, sweet, or animal-based ingredients should be used in small amounts according to individual constitution.
- Do not eat too much at one time to avoid overeating or putting extra strain on your stomach.
- For first-time users, it is recommended to try a small amount and observe the body's reaction.
- If you have a chronic illness, are pregnant, have allergies, are taking medication, or have special dietary restrictions, please consult a professional first.
hint:This recipe is for daily physical and mental well-being and is not a substitute for any medical diagnosis or treatment. If you have chronic illnesses, are pregnant, have food allergies, are taking medication, or have special nutritional restrictions, please prioritize following the advice of your healthcare provider and nutritionist.
Mandala Viewing Healing
Repeated self-blame is like a cycle of psychological punishment. When viewing a mandala, place the cycle of punishment on the outer circle and a restorative action in the center. You don't need to continue proving responsibility through suffering. The image reminds you: true responsibility isn't torturing yourself, but choosing a small step that can mend reality. Give yourself some patience and space. Take it slow; you don't need to be perfect the first time. Just one small step today. If the pain intensifies, seek professional support promptly. Give yourself some patience and space.
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○ Calligraphy and engraving therapy practice
When feelings of self-blame and psychological punishment arise, writing or engraving can be a temporary respite. Don't dictate what to write, nor continue to prove how bad you are; simply slow down your hand. Once your body has stabilized somewhat, consider a restorative action. Taking responsibility isn't about torturing yourself; true healing requires conserving energy. Give yourself some space. Take it slow. Even a little bit counts. If you feel uncomfortable, stop. Give yourself some space. Take it slow. Even a little bit counts. If you feel uncomfortable, stop. Give yourself some space.
○ Art Therapy Guidance
Repeated self-blame and psychological punishment can be visualized as a cycle of constantly pushing yourself back into the past. Next to it, draw a small exit for healing. Don't continue to treat pain as responsibility. The image will help you see that the real responsibility isn't torturing yourself, but conserving energy for some healing. Even a little bit counts. Take it slow. It doesn't need to be perfect. Stop if it feels uncomfortable. Even a little bit counts. Take it slow. It doesn't need to be perfect. Stop if it feels uncomfortable. Even a little bit counts.
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○ Diary Healing Suggestions
Please write down your most recent cycle of self-blame: what happened, how you punished yourself, and whether the problem was truly fixed. Next, write down a small action, replacing the punishment with a corrective step. Taking responsibility doesn't mean torturing yourself. True healing requires energy, but also a degree of self-respect. Please schedule your small actions lightly, giving yourself a real opportunity to do them tomorrow. A journal isn't an exam, but a place where you can be understood. Take it slow; stability and security are more important than speed. After writing, give yourself a gentle affirmation: I'm learning; I don't need to be perfect right away.
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May you gradually return to a more stable, clear-headed, and gentler version of yourself through today's practice.