Zen Master Thich Nhat Hanh is one of the most influential Buddhist monks in the world. He travels around the world teaching and writing more than 100 books on Buddhism.
Here are 7 steps to overcome depression by Zen Master Thich Nhat Hanh:
Step 1: Every time you realize that negative thoughts and feelings are brewing in you, instead of trying to deny and put them aside, take them seriously.
Step 2: Clarify each of your unpleasant emotions by identifying which specific thoughts are causing you distress. Is it your self-pity, painful memories, or vague fear of the future? Any thought that annoys you, whether in the present, past or future, can be applied to this method.
Step 3: Next, specifically identify the emotions that are rising in you as a result of the above thoughts. How do they feel? Do you feel your chest tightening? Is your stomach churning or a stabbing pain in your head? Similarly, any negative emotions you experience can also apply this method.
Poet Tran Dang Khoa talks about Zen Master Thich Nhat Hanh
Step 4: Once you have clearly identified those thoughts and feelings, close your eyes and let them blend together into conceptual images (when you get used to this, you won’t need to close your eyes again). and still be able to do other things and practice this at the same time). Do those thoughts and feelings create in you any shapes, colors, or characters? Are they blurry or very clear? It is important that you allow your own emotions and thoughts to create those images while you are simply aware of them.
Step 5: Hold your breath. Congratulations you’re halfway done! We often have a tendency to block ourselves from the feelings and thoughts that make us feel uncomfortable, and tell ourselves to deal with them later, but honestly, most of us never do that. So just taking the time to seriously face and acknowledge your unpleasant thoughts and feelings can be a huge step forward. However, we do not stop here, because it is from here that really good things begin to happen.
Step 6: This is the step where things start to change. Once you have a conceptual image of your thoughts and feelings (and even no images in your head, this exercise is helpful), visualize yourself embracing the images. that picture in her arms like a mother holding a newborn baby. Imagine you are wrapping your thoughts and feelings in a warm and loving blanket.
The courageous and compassionate life of Zen Master Thich Nhat Hanh
Step 7: Next, tell yourself (not out loud or out loud) as if you were telling those imaginary images that you really care, cherish and love them as a part of yourself until they are ready to go. Try to say those things sincerely from the heart.
By truly taking care of the saddest and most uncomfortable emotions, the most exhausting thoughts honestly and properly, you also appreciate the deepest, most tormented and painful dark sides of yourself. mine. And that is what makes those feelings really sleep, the heartaches will stop hurting and the negative emotions will stop struggling inside you. Learn to appreciate even the most unpleasant things, not by gnawing and tormenting but by truly cherishing.