“Your current stress level is 82%. It is recommended to practice mindful breathing immediately,” my smartwatch suddenly popped up this notification during a moment of anger. I rolled my eyes mentally and thought, “Really? The smartwatch can detect my anger, and I need you to teach me how to breathe?” But out of curiosity, I followed the instructions:
Close my eyes → Inhale for 4 seconds → Hold for 4 seconds → Exhale for 6 seconds. After three rounds, I surprisingly felt as if an invisible hand was untangling the ball of yarn in my mind. I immediately searched on Baidu and learned that this “hand” is called mindfulness meditation. I believe my smartwatch has initiated my awakening journey as a meditation novice.
I initially thought mindfulness meditation was a kind of “mysterious ritual.” After searching online, I discovered that focusing on chewing rice while eating is mindfulness, feeling the soles of my feet touch the ground while walking is mindfulness, and observing how anger rises when I am upset is mindfulness. What completely overturned my understanding is that meditation is not about “emptying thoughts” but learning to see thoughts as bus passengers that come and go without needing to chase after them.
Since then, I haven’t paid much attention to this topic. However, after my first yoga class, while lying on the mat waiting for the class to end, the teacher suddenly said, “Now we will begin meditation…” I secretly opened my eyes and found that everyone in the room was like they had been paused. The teacher began to guide us with phrases:
“Imagine your breath as waves washing over the sand at your feet” “Feel your abdomen like a balloon, expanding and contracting…” “Be grateful for yoga and for yourself…” The refreshing feeling afterward was comparable to rebooting a computer after being bombarded with pop-ups. After several more sessions, I found that there would always be five minutes of meditation after each yoga class. Now I understand that the final meditation in yoga is also the “shutdown reboot key” for the brain.
The teacher said that the first method to enhance one’s emotional management ability is mindfulness meditation. So I searched online again and summarized the following.
1. Why can mindfulness manage emotions?
Neuroscience research shows that 15 minutes of mindfulness meditation daily leads to these changes in the brain after 8 weeks: the amygdala (emotional center) shrinks by 19%, the prefrontal cortex (rational control area) thickens, and stress hormone levels decrease by 32%.
2. Simplified version of the three-step self-help mindfulness method:
Immediate version:
1. Notice the emotion: I notice that I am feeling very irritable.
2. Breathing anchor: Silently count 5 seconds inhaling – 5 seconds holding – 5 seconds exhaling.
3. Body scan: Relax muscle groups from head to toe.
Deep version:
1. 478 breathing method (4 seconds inhale – 7 seconds hold – 8 seconds exhale).
2. Emotion cloud observation method: Imagine emotions as clouds passing by, observing without judgment.
3. Gratitude recording: Recall three small things to be grateful for.
3. Workplace emotional first aid kit:
Press the tip of your tongue against the roof of your mouth for 10 seconds when questioned in a meeting.
Silently remind yourself that this is their issue when a colleague shifts blame.
Wash your hands with warm water for 30 seconds when feeling anxious.
Imagine expelling black, murky air when unable to sleep.
4. Five mindfulness scenarios modern people can have:
During commuting: Observe the different footsteps in the subway.
While drinking coffee: Focus on the temperature and aroma.
Before replying to a message: Pause for 3 seconds before typing.
When getting up: First feel the soles of your feet touching the floor.
While showering: Notice the feeling of water flowing over your skin.
However, it is important to note that mindfulness is not about eliminating emotions but about becoming an observer of emotions and then performing timely self-rescue.
From smartwatches to yoga mats, I have finally learned that when I catch an emotional cold, mindfulness is that “non-loss candy.” Today, I caught an emotional cold 😷. But I always keep smiling 😊.