Deep Dive
What is the primary goal of the mindfulness meditation practice described in the podcast?
The primary goal is to awaken attention and insight, enabling the possibility of change. Relaxation is a byproduct, not the main objective.
How does the body scan technique help in addressing procrastination?
The body scan technique helps by allowing individuals to observe and understand procrastination more deeply. It enables them to become aware of physical sensations and thoughts, adjust discomfort, and dissolve underlying resistance to action.
What is the significance of focusing on the contact points between the body and the chair or ground during the meditation?
Focusing on these contact points helps individuals feel the supportive and constant upward force from the ground or chair, which provides a sense of stability and grounding during the practice.
Why is it important to associate physical reactions with emotions during the meditation?
Associating physical reactions with emotions helps individuals understand the emotional underpinnings of their procrastination, such as worry, hesitation, or fear, which can lead to greater self-awareness and potential for change.
What mantra is suggested to be repeated during the breathing exercise to encourage action?
The suggested mantra is 'I will do my best' during inhalation and 'Let the result take care of itself' during exhalation, fostering a mindset of effort and acceptance.
- 引导听众进行正念冥想练习，目标是通过身体扫描觉察拖延背后的感受。
- 练习并非以放松为目标，而是唤醒注意力和洞察力，找到改变的可能性。
Shownotes Transcript
🎁抽奖提醒：本期小宇宙评论区和听友群有抽奖活动，奖品超可爱🦕，记得去小宇宙评论区置顶评论查看哦！
当你打开这期音频时，有可能已经攒了一些该去做但迟迟不想动手的事情。不要紧，这个状态是暂时的，你愿意花几分钟来这里尝试不同的解决方案，这已经是改变的第一步。在接下来的正念冥想练习中，我们将一块儿配合着身体扫描这项正念冥想技能去仔细观察和了解「拖延」，通过身体扫描，你将对自己的体感和思绪有更细致入微的觉察，并慢慢地调整疼痛与僵硬，也同样融化开阻碍着行动的、埋藏在深处的抗拒。最终，我们会逐渐脱离习惯的控制、找到突破僵局的角度，为自己储备上满满的动力。愿意更多了解身体扫描的话，也欢迎跳转到本节目发布过的《正念地图002｜身体扫描》)那期哦。
假如你感到困惑，不理解如何调度肌肉、也很难完全放松下来，完全没关系。正念训练的目标并不是放松，放松只是我们练习所收获的一种副产品。我们的目标是唤醒注意力和洞察力，从而拥有改变的可能性。此刻正占据你思绪的不适感，也正是最理想的落脚点，可以帮助我们充分地、真切地感受到：我正存在于当下。
这期练习非常适宜搭配入森russential®️)独家配方的「野无味」或「野无念」100%纯天然植物精油来使用。前者帮助唤醒活力和能量，给予我们丰沛的行动力；后者能够帮助稳固心神，扎根当下，拥抱真实的自己。欢迎移步小红书、微信公众号进一步了解，🔍搜索「入森russential」。
在今天接下来的时间，请带着在练习中收获的支持和鼓励，迈出完成任务的第一个小步吧！过程即是奖励，不必太被结果所束缚。只要自信、用心地去做，你一定会有超出预期的收获的。期待在评论区读到你的好消息，也不要错过参与抽奖活动哈！
主播：松茸怪🧘♀️
制作人：臀总🧘
欢迎添加松茸怪个人号拉你进入听友群：songrongguai（备注「松茸的世界」）
或扫描下方码加入听友群，一起分享练习心得，更欢迎给我们提出建议和反馈。
