Читать книгу Replacing harmful habits with ability development. Without willpower, without suffering and without visiting a specialist: only psychotechnologies - - Страница 9

What will we do?

1. Work with the prayer beads in the morning and in the evening before bedtime for about one to two minutes. Or only in the evening before bedtime. Or play in the app according to your schedule.

2. Morning exercises – 1 minute. Once you get used to them in the morning, you can spend a minute on them at work every hour.

3. Children’s meditation before bedtime – 5 minutes. The app will even tell you what to do and show it visually. Enter, switch, exit. Or stay. You’ll wake up in the right place in the morning anyway. Information about where you enter and what you switch is in the “Basics” section.

Working with rosaries

Rules:

1. Come up with a competent phrase. By default, use: “Instead of overeating (smoking, kleptomania, alcoholism, your problem) I write brilliant novels (study higher mathematics, run a successful business, beautifully paint plates, your solution).”

2. Say the phrase silently. Not out loud and without moving your lips.

3. After saying your phrase to yourself once, move one bead. Handle the beads however you like and ignore any religious advice.

4. You shouldn’t get bored or have tired fingers on the first try. You don’t even have to complete a full circle.

5. For the first few weeks, keep the prayer beads on the bedside table. Before sleep, you can use it for meditation. In the morning, you can repeat your mantra while lying in bed. If you need the bathroom, take the prayer beads and use it while sitting on the toilet. The same applies to the app.

By the way, the bathroom and toilet enhance the effect. I don’t know about the shower.

Have you brushed your teeth? Consider yourself awake enough. Drink water and you can spend a minute charging up. If you have honey and lemon, add a little to the water. A spoon per liter is enough. The water shouldn’t be too sour or sweet. Know the measure.