Lesson 500: Let go of the pressure to "become better immediately"
Course duration:70 minutes
This lesson will guide you through a short three-minute calming exercise. It doesn't expect you to become better immediately, nor does it require you to solve all your problems right away; it simply helps you bring your attention back from chaotic thoughts. Through breathing, feeling your body touch the ground, and saying a word of support, give your mind a temporary resting place.
○ Course topic audio
Lesson 500: Let go of the pressure to "become better immediately"
Click to view the read-aloud text
Today, I want to gently guide you through the theme: the Three-Minute Calming Exercise. This exercise doesn't require you to be happy immediately, nor does it require you to solve problems right away. It simply provides a small respite, allowing you to return to the present moment amidst the tug-of-war of anxiety and low spirits. Please find a stable position, whether sitting or standing. If you wish, you can close your eyes; if closing your eyes doesn't feel safe, lower your gaze and look at a quiet place. For the first minute, we will simply observe. Please say to yourself: I am currently noticing that I am anxious, or depressed, or tired. Don't judge, don't explain, just acknowledge. You can ask yourself: Where in my body is this most noticeable right now—is it my chest, stomach, shoulders, throat, or head? For the second minute, bring your attention to your breathing. You don't need to take deep breaths; just be aware that inhalation is coming in and exhalation is going out. If you wish, make the exhalation slightly longer than the inhalation, as if gently releasing a bit of tension in your body. For the third minute, expand your attention to your body and your surroundings. Feel the soles of your feet, feel the chair, feel the air, feel the space you are in. Then tell yourself a supportive phrase: "I'm having a hard time right now, but I'm here; I don't need to solve everything immediately; I can take care of myself for this minute first." After the practice, don't immediately demand that you improve. Just check if any part of your body feels a little more relaxed than before. Even if not, it doesn't mean you've failed, because you've given yourself three minutes to be at peace. Remember, calming down isn't about driving away emotions, but about preventing yourself from being completely overwhelmed by them. You can practice once a day, or only when your emotions are running high. Gradually, your body will remember this path back. After reading aloud, write down your own three-minute calming phrase, the simpler the better, such as "I'm here, I'll slow down a bit," or "I can spend this minute with myself."
AI Healing Q&A
○ AI Healing Q&A: When you feel confused, panicked, or down, you can ask AI to guide you through a three-minute calming exercise. AI will help you first name your emotions, then return to your breathing, the soles of your feet, and body support. It won't ask you to get better immediately; it will simply accompany you for this short period, letting you know you are not alone.
○ Music therapy guidance
○ Guided Music Therapy: A three-minute calming exercise can be done with minimalist, light music. In the first minute, listen to your emotions; in the second minute, exhale slowly along with the music; in the third minute, feel the soles of your feet, the chair, and the surrounding space. Don't force yourself to calm down immediately; just let the music accompany you for a while. Even just a little bit of calmness is very helpful.
○East-West Healing Tea Drinks
○ Anji White Tea: Before doing the three-minute calming exercise, you can brew a cup of Anji White Tea. The light aroma of the tea is suitable for helping you return to your breath and body. When drinking the tea, only do three things: observe your emotions, feel the soles of your feet, and exhale slowly. Don't expect to get better immediately, just allow yourself to pause for a moment.
○ Healing Recipes
Lesson 500: Three-Minute Stability Exercise
○ Healing Recipe: Seaweed and Cucumber Salad: Before doing a three-minute calming exercise, you can eat a little seaweed and cucumber salad. Seaweed is refreshing, and cucumber is juicy, which is good for helping the body calm down from heat and tension. Please see your emotions first, then slowly chew, feel the coolness and crunch, and bring your attention back to the present moment from chaotic thoughts.
Open the healing recipe
◉ Japanese Dietary Therapy: Seaweed and Cucumber Salad
I. Recommended Dietary Therapy and Reasons
Recommended dishes:Seaweed and cucumber salad (refreshing and delightful)
Recommended reasons:This lesson includes a three-minute calming exercise. A refreshing salad can bring attention back to chewing, flavor, and body support.
2. Recipe and Method
Recipe (1–2 servings):
- 80g of soaked seaweed
- Half a cucumber
- 1 teaspoon of rice vinegar
- A little light soy sauce
- A small amount of white sesame seeds
practice:
- Wash the main ingredients thoroughly. Prepare the parts that need to be peeled, sliced, or shredded by cutting them into small, easy-to-eat pieces.
- Seaweed and cucumber mixed together make a refreshing and juicy dish, perfect for when you're feeling irritable.
- Keep the seasoning light, with less salt and sugar, and avoid using strong flavors that overpower the ingredients, making it easier for the body to accept.
- During the preparation process, you can slow down your movements and treat washing, cutting, boiling, and mixing as a small exercise to bring your attention back to the present moment.
- After serving, let it cool slightly to a comfortable temperature before eating to avoid putting extra strain on your body if it's too hot or too cold.
- Take your first bite slowly, savoring the aroma, temperature, and texture before letting your body decide whether to continue.
- If you have a poor appetite that day, you can eat a small amount. There is no need to force yourself to finish it. The key is to let your body know that you are being taken care of.
3. Small rituals for body and mind
When preparing a seaweed and cucumber salad, you can first arrange the ingredients neatly to see their color, shape, and delicate texture. This small action can help your attention gradually shift from anxiety, depression, or recurring worries back to the present moment.
While waiting for your food to finish, give yourself three slow breaths. You don't need to immediately explain all your emotions or solve all your problems; just let your body know that you are safe at this moment.
When you take your first bite, focus on the temperature, aroma, and soft texture. You can gently tell yourself: I'm taking care of myself; I'm willing to slow down; I can start over.
4. Dietary Therapy Experience Record
- Record the time of consumption: whether it is breakfast, lunch, dinner, or a meal to settle down after emotional fluctuations.
- Observe changes in stomach comfort, body temperature, mental stability, and mood intensity within 30–60 minutes after consumption.
- If you consume it on days when you feel particularly anxious or down, you can keep track of whether it helps you slow down or gives your body a greater sense of security.
V. Instructional Videos (approximately 3–5 minutes)
Video Title:Seaweed and cucumber salad: Japanese soothing and calming food therapy for emotional well-being.
6. Precautions
- Dietary therapy should be done in small, light portions, and adjusted according to the body's reaction. It is not recommended to force yourself to finish a meal when you are feeling unwell.
- If you are allergic to seaweed, soy products, eggs, fish, tea, or citrus fruits, please choose suitable alternatives.
- Those with sensitive stomachs, pregnant women, those with chronic diseases, or those currently taking medication should prioritize following the advice of medical professionals and nutritionists.
hint:This recipe is for daily physical and mental well-being and is not a substitute for any medical diagnosis or treatment. If you experience emotional distress, noticeable or persistent physical symptoms, please seek professional help promptly.
Mandala Viewing Healing
In the three-minute calming exercise, focus your gaze on the center of the mandala. In the first minute, observe your emotions; in the second minute, exhale slowly following the circle; in the third minute, feel the support in your body. Don't strive for immediate calm; simply let the pattern accompany you for this brief moment.
● AI Dynamic Geometric Vision Focus and Emotion Regulation Engine ●
AI Dynamic Geometric Vision Focus and Emotion Regulation Engine · v7.0.0
Before we begin, I'd like to know how you feel right now.
There is no standard answer; just choose the one that best reflects how you feel right now.
The experience is over. Tell us how you feel now.
There is still no standard answer; just choose the one that best reflects how you feel right now.
#FF5252
After the fluorescent line crawling is completed and stopped, first select a color, then click on the closed area in the graphic to fill in the color.
AI Digital Mandala Interactive Focus Engine
A–Z Free Selection · Layered Lines · 60 Color Fills
AI Digital Mandala Static Focus EngineAZ Image Coloring · 60 Colors
○ Calligraphy and engraving therapy practice
This calligraphy and seal engraving exercise has no specific content and does not require perfect character formation. When faced with the pressure of needing to improve immediately, focus your attention on holding the pen, placing the pen, pausing, and breathing, allowing the repetitive hand movements to gradually calm your nerves. Recovery does not need to be rushed; you can learn to allow yourself to proceed at your natural pace through slow repetition. Please take it slow. The focus of the practice is not on how many characters you complete, but on maintaining a reliable sense of stability in each stroke, gently accompanying yourself through the day.
○ Art Therapy Guidance
Please draw a three-minute stop. The first circle depicts your current emotions, the second circle shows the flow of your breath, and the third circle shows your body's support. Draw each circle slowly; the pattern doesn't need to be elaborate. Once finished, focus your gaze on the center and exhale gently. This image is like a small harbor, reminding you: I don't need to solve everything immediately; I just need to stop for now.
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○ Diary Healing Suggestions
Please spend three minutes writing in your journal. In the first minute, write down your current emotions; in the second minute, write down your physical sensations; and in the third minute, write a sentence that supports you. Do not revise or strive for completeness. After finishing, look at your supportive sentence and slowly exhale, telling yourself: "Just calming myself for this one minute is already good enough."
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May you gradually return to a more stable, clear-headed, and gentler version of yourself through today's practice.