哈佛幸福课(17)：运动与冥想
1. 运动多样性：
（1）有氧运动，每周三到四次，效果如同心理药物（运动时所释放的递质成分类似与许多心理药物的成分如肾上腺素，血清素，多巴胺等）；
（2）间歇训练（interval training）：心率达到最大，90%-95%（最大心率=220-年龄）保持半分钟到一分钟，然后恢复到60%，进行3-4次；
（3）样式越多越好。
2. 障碍：（1）当时间不够或压力大时，首先放弃运动，运动是一种投资----提高注意力、创造力、活力；不要用自律来督促自己运动，自律有限，应形成惯例ritual；
（2）潜意识障碍：不值得拥有幸福——要注意潜意识的力量（小时候和社会环境形成的）
3.冥想meditation：
the common elements of meditation:
Focus on one thing. 关注一件事情
The foundation is deep breathing 以深呼吸作为基础
Do not have a purpose, being in present. 不需要有目的，只是一种当前的存在感
4. change our mind
Our mind can be changed, one of the ways is meditation.
5. Meditation for the Masses
Decrease in anxiety
Mood change
Pre-frontal cortex activation
Immune response
实验：冥想者，左侧皮质更活跃（快乐部分）；惊吓反应更少；平静会传染，不宜生气。
6. How to do meditation.
Sit comfortable
Focus on the breath.
Take a deep breath, and slow, gentle, quiet exhalation. Repeat this a few times.
If your mind is Wandering, bring it back to the breath.
Shift your attention to your body, feet, legs, wrist, neck, head. Find the part that is nervous, observe it and accept it. Just look how interested it is, that part is nervous.
That is nothing right, there is nothing wrong with how you feel. The feeling simply is.
Breathe into that part and out of that part. Simply observing it, accepting it. Being with it.
Continue to be with that part of your body. Whatever it is, it is.
Then gently say goodbye to the focus on that particular part. Very gently. Because you have accepted it, and return to your breath. And with your breath wash, clean your entire body, starting with your souls, go all the way up to the top of your head. And each breath, introduce a deeper clam. Deeper acceptance, deeper being.
Just experience, just feel the lightness, the light that comes from acceptance, from our natural state of being, take another breath.
首先以一种最舒适的方式坐下来；其次把关注点放在呼吸上面，深呼吸，轻轻的，慢慢的，如果思想不集中，及时转移到呼吸上面；再次把注意力放在身体的每一个角落，并找出身上最紧张的那个部位，接受它，再把呼吸集中在这个部位，此时不要试图改变这种紧张，只是去接受它；最后把注意力再转移到全身，再回归到呼吸上面，深呼吸，以这种深呼吸去“冲洗”身体每一个部位。
7. Deep breath
Our breathe becomes shallow, become more anxious,
The relaxation response within as little as three deep breaths.
Throughout the day, introduce it.
Like a baby breath.
When you meet a red light, try a deep breath.
A few times a day, make a big difference.
（1）有氧运动，每周三到四次，效果如同心理药物（运动时所释放的递质成分类似与许多心理药物的成分如肾上腺素，血清素，多巴胺等）；
（2）间歇训练（interval training）：心率达到最大，90%-95%（最大心率=220-年龄）保持半分钟到一分钟，然后恢复到60%，进行3-4次；
（3）样式越多越好。
2. 障碍：（1）当时间不够或压力大时，首先放弃运动，运动是一种投资----提高注意力、创造力、活力；不要用自律来督促自己运动，自律有限，应形成惯例ritual；
（2）潜意识障碍：不值得拥有幸福——要注意潜意识的力量（小时候和社会环境形成的）
3.冥想meditation：
the common elements of meditation:
Focus on one thing. 关注一件事情
The foundation is deep breathing 以深呼吸作为基础
Do not have a purpose, being in present. 不需要有目的，只是一种当前的存在感
4. change our mind
Our mind can be changed, one of the ways is meditation.
5. Meditation for the Masses
Decrease in anxiety
Mood change
Pre-frontal cortex activation
Immune response
实验：冥想者，左侧皮质更活跃（快乐部分）；惊吓反应更少；平静会传染，不宜生气。
6. How to do meditation.
Sit comfortable
Focus on the breath.
Take a deep breath, and slow, gentle, quiet exhalation. Repeat this a few times.
If your mind is Wandering, bring it back to the breath.
Shift your attention to your body, feet, legs, wrist, neck, head. Find the part that is nervous, observe it and accept it. Just look how interested it is, that part is nervous.
That is nothing right, there is nothing wrong with how you feel. The feeling simply is.
Breathe into that part and out of that part. Simply observing it, accepting it. Being with it.
Continue to be with that part of your body. Whatever it is, it is.
Then gently say goodbye to the focus on that particular part. Very gently. Because you have accepted it, and return to your breath. And with your breath wash, clean your entire body, starting with your souls, go all the way up to the top of your head. And each breath, introduce a deeper clam. Deeper acceptance, deeper being.
Just experience, just feel the lightness, the light that comes from acceptance, from our natural state of being, take another breath.
首先以一种最舒适的方式坐下来；其次把关注点放在呼吸上面，深呼吸，轻轻的，慢慢的，如果思想不集中，及时转移到呼吸上面；再次把注意力放在身体的每一个角落，并找出身上最紧张的那个部位，接受它，再把呼吸集中在这个部位，此时不要试图改变这种紧张，只是去接受它；最后把注意力再转移到全身，再回归到呼吸上面，深呼吸，以这种深呼吸去“冲洗”身体每一个部位。
7. Deep breath
Our breathe becomes shallow, become more anxious,
The relaxation response within as little as three deep breaths.
Throughout the day, introduce it.
Like a baby breath.
When you meet a red light, try a deep breath.
A few times a day, make a big difference.
