anxiety fear
you all know this
especially
those who go to this
scene and this is what
I feel now well
what do I do with this here
than the question I would like
now
demonstrate I
direct all
attention now in
inside and ask
yourself
where does it feel but
here the rapid
palpitation
rapid breathing
anxiety and stress
I see and recognize this I
approaching this
I breathe in this place with
softness with kindness
and let it
feeling just to be
we take it she
still there with me
now why
resist if I
I will repel or
ignore it
will not go anywhere and
it all delivers
discomfort and even
pain and when it
this is reinforced
state yes we can
connect to it and
emotions arising
because of the pain they all
is there so I
just accept
allow it to be
I’m not emotionally and I do not
I identify with
Well I it united
I live a full cycle
and after some
it’s just
leaves now
demonstrated
small pocket
practice so
called the Rhine and these
steps that they recognize accept
investigate but find the file
very useful and
any situation
in any stressful
situation if
talk about stress
there and every day with
you meet with
stressful
situations at work
at home with colleagues from
boss and his wife and
this is normal this
life for well as I am with
I cope with it and
generally how often
I ask myself this
a question like
coping with
each
there are strategies
I remember how I used to
reacted to stress
when I was pruned
on the road by car I
excitedly signaled
I was embraced
righteous anger
I wanted to catch up
violators of my
calmness I’m out of the mouth
Vaska nodded here
goat
I think I know this
give this to everyone
stressful situation
accustomed
behavioral
reaction blind yes
and in the autopilot
condemnation and desire
punish, I think too
familiar to those who
go driving and
man in the ordinary
its condition
is in the
autopilot he in
their usual
misses
past one’s consciousness
and from attention here
escapes
reality
what is happening
moment and he lives in
mode we live in
autopilot mode where
again and again
chews up
chews our
pattern if we have
there are thoughts and this
pattern and we them
experience again and
again and fail
in emotional
trap where we are
guide the emotions of this
increasingly creates
stress in our lives
additional
passion and why so
the thing is
that our brain
worked out
behavioral
habits and even each
once we
come across
threat is included
survival mode and this
absolutely normal
so-called stress
reaction fight run
do not forget it
evolved
millenniums and
every time we
come across
threat it
is included and we we
work with this
stress
with the help of two
major
this is a struggle of avoidance
without much reflection
very quickly and
unconsciously this
is included in the
ideally for
survival when on
us for example
to hunt a tiger yes but
not so useful for
our well-being
why is this happening
there is such a scientist
Neuroscience
neuroscience of vinyl
he also
teaches how to fools how
I and he developed
such visual and
very simple model
what happens
when we come across
with stress
imagine here
this is your brain this one
part of it
prefrontal cortex
the brain then
there is a frontal part of it
our executive
director of the brain with him
and in our usual
it is in the mode
on line
this online mode
calmly and adequately
irrational
critical
brain condition
this part and this
part of the limbic
system is
signal centers
anxiety and when
there is a passion he
activates the scoop
input in the state
online this year we
normal calm
when we
come across
stress in this
case I’m undercut
another person at
the car
is being developed
stress hormone
cortisol and he in
quality of such
instant charge
comes in
limbic system and
activate
deactivating the frontal
part
that is, having disabled our
rationally
logical
critical thinking
slowly and
pondering
reflexion in general and
we are guided by emotions
autopilot
emotional response and
we fall into this
trap but we can
transform
this experience
if we direct
attention we draw
attention to it
in a specific way and
please tell me
who heard the practice
Mine famas lift
please hand and who
practices
man falls practice
she is also known
as practice
awareness or
basic
mindfulness
she came not so much
from the west, but it’s so
such integration
western system
scientific approach and
introspective
contemplative
practitioner
east until when I
I went for a ride
countries sat
qualitatively a monk in
different monasteries
yapan china india
then practicing I
found that their all
something unites
coming back home
began to analyze
explore this
question and met
with such an approach as
Maine backgrounds where in
principle already having
have conducted
the greatest
colossal work and
great institution and
research and
Here is John Kaaba Zen
70-ies developed
courses mbi is our what
Mein cavity
b and stress stress or
sofrino reduction
that is the program
attainment in
suffering based
on practice
mindfulness if
say about
determination that such a
moment phone smartphone with
this
priceless and
carefully and
consciously and
presence in
own experience as
is here and now
study
shows that our mind
he is absent-minded
in general he wanders
constant attention
scattered and thinking about
that does not happen
he is either waiting
what will be before
future or in their own
and constantly past
then that’s gone already
The study also
tell us about what
it makes us
unhappy
attention is scattered we
can not assemble it
practicing the lanes of fools we
we collect the scattered y
we collect scattered
attention and
collection
allows us to give
us the opportunity
wake up from this
automatic
pilots with blind
reactions and observe
behind him and make a choice
regarding how
we though at all live
our life and
direct attention
where we want to go
and here is the whole practice
maine folos she
It aims to
to notice that he
wanders around there before
in the future or in
past and deliberately
return it
currently
The present moment is
Our experience let us
now let’s talk that
is
experience is our experience
consists of three
basic elements
then it is
sensation
thoughts and emotions this
a tangle of experience he is very
are interrelated
intertwined and thought
appearing
reinforced by emotions
emotions are reflected
quality of echoes in the body in
kind of feeling today
already we will have heard
about emotional
intellect this
directly
this practice concerns
pumping
emotional
intellect and mania
slightly affect this
moment and this experience he
is manifested
constantly also have 3
aspect of our experience
it’s nice and
unpleasant experience and
neutral experience
let `s talk about
thoughts they are like
rule unilaterally
and does not match
reality and then
not a fact if we have them and
we think it’s not to know
this does not mean that
it’s true when I
was in Nepal and
passed the course
Tibetan Buddhism
in the monastery coupe one
from the teachers of monks
conducted such
imagine analogy
imagine that the mind is a vessel
and the contents of the vessel
these are our thoughts
pattern of her thoughts and
when we are in
mode of thinking yes
there and constantly
shake this
a vessel and water from it
muddy in in this vessel
when we practice
mindfulness we
break this
looped
habitual circle
chewing on our
thoughts and water and then
there is cloudy water or
Mood thinks
thought noise and
they settle in the bud
can not get rid of
from thoughts but they can
They settle down and when they
water settles
becomes pure and
we see through
crystal clear
objective water
reality as is
the mind becomes clear
exactly when you need them
Your emotions are responding
for what do you think
it’s clear that you
you are responsible for your
behavior they
conversely
often
emotional
behavior by us
controls our
emotions and it’s not bad
it is not a good thing given
But we can change this
given and
delusion comes
then when we divide
emotions to positive
negative that if
look deeper and
look at them with
their
developing
functions and
really
every emotion is
function and here in
practice of the lynx phallus
a course that
I teach we share
3 emotional
isolating 3
emotional
functional
systems 1 this system
this is a red circle
system
focused on
threat and
self-defense
that is, those emotions
which appear
when you do not feel
security when
you are threatened and
you are ready to defend
yourself fear anxiety
the excitement is that I
first experienced
The second system is
system
focused on
achievement or quest
resources, that is,
apparently a blue circle
these are the emotions that
appear when you
you reach something
something seek
want to reach
some goal in this
time is just
is being developed
dopamine hormone
and you are also experiencing
these emotions of the clock
remuneration in
red circle this
cortisol and epinephrine
these
system is a system
focused on
calming down
satisfaction that
it means that this
when it’s good for you
there is no need to go anywhere
anywhere you are striving
do what you love
do you like it
such a mode of being
sisl2 rest it
regime and business is not
I’m even in the times
deficiency our ancestors
cavemen they
stayed great
part of one’s time
in a green mug well
Imagine
caveman
they are collectively
emerged from their
caves for hunting and
[music]
hunted mammoth
they sleeve them
guided by
these emotions are threats
and himself and achievements
it was necessary to find food and
it was directly
is associated with a threat
death because
mammoth and clogged
mammoths were returning
in the cave that they
did they sleep ate
Well, they multiplied
sometimes contemplating here
so here they have lava
statistics
such a balance where we are
you are now constantly
somewhere we are striving
want to achieve something
want this here is something that
at the end
and constantly to us something
we are threatened
defending ourselves
close and few
conduct simply in
so calm
calmed
contentment is
statistics to us
says you can blue with
red change
colors do not
will change and
practice helps
bring balance as
we bring balance
it seems to me the answer
it is more obvious
spend time in
green mug there
or where you are
spend less
that he slept six
balancing and
less conduct
time in where you are
more spend
time and cultivate
given emotions when
generally emotional
The problems they are connected with
with rigid patterns
models of thinking
our yes and it’s all
is associated with fear and
shares of the body before
psychosomatics if you
know that is emotions
They are not emotions if we
it can not be felt
so I showed
started to what I am
directing attention
where is the emotion of a
right here
tension and sensation
We are not enemies of
on the contrary signals
indicators and
message that
sends us our
body in order to
the plant will connect to
these experiments
truly alive
and make a choice
regarding how
we want to live that we
develop with the help of
practices
awareness in the first place
this queue
concentration that
It allows us to
produce
Ability
shift attention
then when we want
this is another different
skill is so
especially when
We are different and if we
do some
task for example on
work and we are constantly
distracted for example
on social networks
or calls
ability to focus
focus on one
process
for a long time
instead
multitasking it
dear is I
I think you are
you understand this
is directly related to
your effectiveness
and
productivity
there above it is written
concentration and when we
really
develop
Ability
for a long time
hold
concentration on
certain
process
is involved in
hippocampus
limbic system
which in principle
calms the amygdala
and returns our
executive
directors for workers
places and indeed
this is what happens
there is such a science
Neuroplasticity
she tells us about
that in the brain of us
forms itself
from what he’s on
relies and when we
keep attention
on one process in
practice
awareness on
breathing for example there
and literally change
gray mass in the womack was given
weaken that is
occurs
transformation into
literal
pauses
this is also important
the moment and he
pumped from
using the lynx phallus
in order to
connect with
space
when we pause
we have
opportunity
in the first place and why
I did so that
return to the present
the moment and the second
it reveals to us
space about what
said yes first
Speaker and in this
space
becomes available
choice is the choice
conscious
conscious response to
reaction to a
stress factor or
any
situation instead of
blind reaction and mother
we have a choice as to
choice comes
freedom with the help of
not only
we develop not only
understand how it all works
works there on
verbal level yes
that is, physiology
or how the brain is arranged and
we also train
our nervous system
cope with this
stress coping
with fear of
with these
emotions that
flooded one over us and
we also raise
our flexibility and
elasticity of the mind
studies say
us about this well now
they tell me that
music is rounded off
quick
there is an ability we
finally go deep into
on the moral and
ethical code of ours
which is deep
inside of us and this 8
basic qualities
which we nurture
and they contribute to
exactly the fact that we are
you really
happy people
Well, here I want to
say that we
build new
relations with our
experience with
not negative
resist
avoiding and fighting
accept
turn around
to meet everything that
comes and we accept
let’s forget that
pain multiplied by us
on resistance
brings us
suffering when
pain multiplied by
The adoption gives more
space and less
pain and what he said
the first speaker again
I want to repeat about
emotional
intelligence we
develop this
Ability
recognize their
feelings of emotion and
control our
attitudes towards them
respectively
the consequent
we recognize emotions
in others and
control
relationship with
theoretical
part here I would like to
complete and I would like
now for three minutes
literally your
attention and let’s
now close our eyes
close your eyes wherever you are
we would not
Leaders and the guys there
you are welcome
try it can
help you get back
now this
the moment let’s
close your eyes find
convenient position and
All attention will be directed
in the body inside
feel the floor under
feel your feet
chair on which
sits as often and
generally draw
focus on your body
and let’s find
feeling of breathing in
body now where your
breath
it can be walls
stomach or chest or
place under the nose
just find it
place and focus
all attention there is not
I control nothing
changing it, let it
to be as is
this breath will be
slow or fast
watch the whole
cycle during inspiration
all the time during the
exhale what sensation
maybe now thoughts
come type it does not
the work begins
interior
commentator so easy
we notice these thoughts and
make a choice to return
your attention is simple
inhaling after
really breath
this is our permanent
satellite so let’s
now at least a minute
pay attention to
the most expensive
now what do we have
there is
this is practice
short very
practice that
demonstrates to us that
we can
be present in
the present moment i
I want to invite you
bring these moments
awareness in
further points
current
today I
thank you thank you
for your attention
presence
”
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