Personal Growth

All you need to be calm is a 5-min meditation

What is meditation?

There are many different types of meditation, but most of them are derived from Buddhist meditation, whereas modern meditation is adapted and secularized, removing the religious elements and extracting the scientific practice.

How do I meditate?

Now that you know what meditation is, you must be thinking about how to do it? The question sounds a little like asking someone how to play sports. They will find it incomprehensible seeing that there are different sports types, like baseball, basketball, etc.

So does meditation, falling into which are mindfulness meditation, mantra meditation, and the like. But the greatest common factor among all sorts of meditation is that they’re all mainly about training our self-awareness.

For the following articles, we’re going to focus mostly on mindfulness meditation because it’s the fundamental one that many other meditations are built on, that’s easy for beginners to get started with, and that’s very popular all over the world right now.
As with meditation, there is no absolute definition of what mindfulness meditation is, but most people agree that “it’s about being openly focused on the moment, without judgment. As you go through your day examining your thoughts, you may find yourself constantly reflecting on the past, calculating the future, feeling regret, anxiety, and worry, with little time to focus on the present and feel deeply about what you are doing in the present. Mindfulness meditation is the practice of getting our minds out of all this chaos and back into the present.
If the above is too abstract for you, think about whether you can do something you like, forget the flow of time, and forget to eat or sleep. This kind of state of mind allows you to be fully immersed in the present moment instead of thinking about the future.
You’re probably thinking, “Well, that’s something you can’t get intentionally, so how do I practice mindfulness meditation? Here is a simple 5-minute relaxation meditation to start.

5-Minute Relaxation Meditation Method

Step 1: Find a comfortable place to sit or lie down in a relaxed way, as long as you feel comfortable. If you are sitting, remember to straighten your back, lying down to be careful not to fall asleep.

Step 2: Concentrate on your breathing, feel the changes in your body, focus on one part of your body, and concentrate your attention on the subtle changes in that part.

Step 3: Become self-aware and accept all that you are experiencing. During mindfulness meditation, you will find all sorts of thoughts in your mind trying to take your attention away from your breath. Don’t worry. It’s completely normal. Gently bring your attention back to the breath when you’re aware that your attention is on it, and you don’t have to keep thinking about it, and you don’t have to blame yourself when distractions surface. The whole process is like standing on the platform, watching a train pass by, coming and going, coming and going, and all you have to do is stay still on the platform, watching them come and go, and not walking onto those cars. When you realize you’ve accidentally walked onto a carriage, it’s okay to step off the car when you notice, walk back to the platform, and continue to watch them come and go.















Personal Growth

Followable ways to lead you through the process of making a change.

Is it easy for you to make a change? If so, how do you feel when the bell of New Year chimes? Do you feel content that you take good care of yourself from bad habits or suffer distress at the lists of things you have not done?

You have heard a bunch of reasons telling you why it is hard to make a change. However, it is more critical to guide you on how to do it than why bad habits stick, right? Sometimes, our resistance to changes is not because we don’t know the ropes but because we don’t know ourselves. We have developed a concrete system to cope with things; however, changes require us to overhaul, even replace conventional approaches. Then long-serving practice is likely to prevail in the fight with newcomers unless we put in efforts to probe the profound motives behind our actions, which is what we love and what makes us frightened to greet significant changes.

Hopefully, Robert Kegan invented a tool to assist us in scanning our minds to nose about hidden motivation. He thinks there is an immune system in our psyche, which, like what the immune system in our body does, help us crack down on something unfamiliar. The psycho-immune system is essentially an anxiety control system. The anxiety we fall into is preceded by changes in our conduct, after which we dust off customary manners to balance our minds. That is the reason why we are apt to be confined to a comfort zone.

How to take action?

First, write down the actions you want to take. For example, express your own opinion in public.

Second, find out what contradicting things you have done. For instance, you tend to keep silent while disagreeing with others or echo others’ thinking instead of putting forward your own after mulling over it.

Third, discover hidden benefits behind the conduct incoherent with your goal. In the above example, not presenting your thoughts keeps you from making mistakes, labels around stupidity others may stick on you.

Last but not least, revisit the fundamental assumptions lurking in your behaviors. In the instance, you fear that giving viewpoints with flaws may incur ridicule. However, that assumption is questionable and deserves reviews.

With this toolkit, you can find the decisive straw that breaks your elephant’s back and become a shrewd rider to navigate your future.

Personal Growth

What is comfort zone? Is it really comfortable? Does it make us refuse changes?

You may hear people from time to time telling you to get out of your comfort zone, but what is a comfort zone? It is intuitive to think of it as a place where we feel secure and comfortable. For example, after getting a job that can barely secure you from starving, you stick to it and lose your passion to climb up the career ladder, albeit it doesn’t give you any sense of achievement. However, things are far from that simple considering the situation of Brooks Hatlen.

In The Shawshank Redemption, he has been put behind the bar for around 50 years. When learning the news that he is going to be released, all he feels is anything but exhilarating. He then finds a way to stay in prison — killing someone; after the clock ticks to the time he can be discharged from jail, he commits suicide to duck out of fear of leaving the cage.
What he says in the movie is, “These walls are funny. First, you hate ’em; then you get used to ’em. Enough time passes, you get, so you depend on them. That’s institutionalized.”

You may wonder lock-ups are places where prisoners serve a sentence, and they are seldom related to something comfortable. Why does he consider them “funny”?

In effect, a comfort zone does not necessarily mean a place where you may feel comfortable but an interaction with the environment to which you are no stranger.

A Comfort zone makes us feel secure and relaxed and gives us the feeling that everything is in control. It is, in essence, a solution to our panic in anything we are unacquainted with. The more severe we sense the threats, the more tendency we have to grip the existing approaches. What’s more, it is also a blockage in our minds to make a change in our lives.

It is the evasion of anxiety and the need to control that drive ourselves back to familiar places and resist any changes. Only by dropping the habitual keys can we find a more promising door leading to a change.

Personal Growth

How to make changes more relaxed than you expected? These few steps to help you run into a virtuous cycle to make a positive change.

When it comes to change, if you are the kind of person, who thinks just do it, then do you still remember how many times have you made up your mind to lose weight? How many new year resolutions you’ve made are in effect accomplished?

Don’t be guilty. You are not the only one.

To know why it is so hard to make changes and how to overcome obstacles, we have to learn more about our brain. Our brain is made up of two sides, the emotional one and the rational one, and they interact with each other to influence how we respond to changes. To better explain the mixed relationship, a psychologist calls the emotional one elephant, the rational one rider.

It might look like the elephant’s rider is in charge of the elephant, so the rider can do whatever he wants; however, when their opinions differ, the elephant usually wins. A rein the rider hold could seemingly choose the direction the elephant should go; it is, in effect, a drop in the ocean.

For instance, when the rider makes you determine that you get up early to work out, the elephant tends to remind you of the duvet to extinguish your willingness. Then after you calm the alarming clock, you go straight back to the cozy home.

Don’t be pessimistic. Coins always have two sides. The elephant could ruin your plan as well as facilitate it, depending on how it is guided. As for changes, the elephant can offer the impetus while the rider gives the direction.

To make changes indeed happen, it requires two things to work together, making good use of the elephant as a stitch in time saves nine.

The three main characteristics of the elephant for us to tame it:

  1. Great Strength: Once the power of the elephant is triggered, it becomes wild and uncontrollable.
  2. Emotional: It can be driven by anxiety, fear, and some negative emotions, along with love, pity, empathy, and other positive ones.
  3. Good Memory: Experience will determine how it responds to the future one. It knows what it experienced rather than what it will get.

The first two are quite straightforward, and you might wonder how to generate new positive experience to let the elephant remember. The answer is to get a small one and then cement it, which will eventually become a virtuous cycle. The Pavlov dog experiment can tell the story. Pavlov is ringing the bell while the dog is eating, which establishes a connection between the sound and the food. After a few times, the dog will water every time the bell rings even though there is no food served to it.

An example illustrates the technique. You want to go jogging in the morning to have a good shape. You don’t have to draw a big picture but do nothing at all. All you have to do is get up 30 mins earlier to go walking a few yards. In the wake of the accumulating accomplishments, the elephant will change from resistance to embracing it. With gradual improvement, get up much earlier to run more than a few miles will be a dream come true. What’s more, this successful experience of change will convince the elephant that it is not horrifying to make a change, which in that event makes the process of changing easier.

Always remember you can build a better self if you learn the ropes. Next time, when stuck in a bad habit, don’t worry and stay calm to find the right leverage so as to lift the bulky elephant.




拖延就是一種習慣,就像任何習慣一樣,我們可以強化它,也能削弱它。 因為我們都個古老的大腦,所以任何人都可能養成拖延的習慣。那到底是什麼東西使得某些人比另一些人更容易拖延呢?




Personal Growth

Don’t you have a choice? No? Stop cheating yourself. You always have a choice.

The most familiar words the sentences begin with I have ever heard are, ‘I have no choice…’

I have no choice but to stick to the job I dislike.
I have no choice but to quit it.
I have no choice but to accept it.

We have a tendency to attribute the problems we encounter to the uncontrollable circumstances, harsh situations, social inequality, and so on.

These haunting things continuously have a significant impact on us and then make us believe in the notion that we have no choice.

However, we always have a choice.

When we choose to stick to a job we hate, it only implies that we don’t want to risk anything to achieve what we like.

When we choose to abandon something, it means that we don’t want to put more considerable effort to make it better, which is much more complicated than saying ‘I have no choice but to quit it.’

When we say that we have no choice but to accept it, it only exhibits our propensity to comfort zones.

Even when we reckon that we have no choice, we have chosen to think in this way.

We tend to regard choices as ideal ones, so after realizing that the available choices are not as good as we think, we complained: “I have no choice.”

I beg to differ. Choices are based on realities at the moment instead of imaginary ones. The decisions we made are all about actions at present rather than in the future.

For instance, When you are doing a job, which you don’t like, and you can’t pursue my dream jobs. The reason is you have to bring home the bacon and can’t risk losing it. So You think you have no choice.

Nevertheless, the truth is that you are loath to chase after the jobs you like at the expense of anything, so you choose to endure the job you dislike.

Moreover, It is hard for us to admit that we have a choice because we are, therefore, responsible for the tough situations we are in.

So the next time, when you conceive that you are going to spill ‘I have no choice…,’ you better hold your mouth and rethink whether you, in effect, have no choice, or it is your reluctance to confess we do have a choice.






  1. 改變心態:我們會習慣拖延,有部分原因是因為我們是個潛在的完美主義者,在不斷追求完美的路上,容易使大腦感到負擔過大,因此選擇拖延再拖延。所以首先要做的就是打破完美主義心態,將思考點從「達到最完美的境界」,轉變為「只要還過得去就可以了」,以此降低心理負擔、減輕大腦的恐懼。
  2. 調整截止期限:替任務設下較為緊迫的截止日期,能使大腦產生警覺性。沒有截止日期或是太長的截止日期,容易讓我們習慣於將任務拖到最後一刻才完成,而設下一個更加緊迫的截止日期,能夠快速激發我們潛在的效率,避免拖延。想想上次完成任務時,最有效率的時候是不是截止日期前的幾個小時?
  3. 減少干擾:我們人類天生就容易受到外界刺激的影響,因此很難將注意力專注在一件事情上,更別說我們現今處在充滿干擾的環境中。可以嘗試在準備專注做事情之前,將手機放在別處,讓自己處在一個較少受到外界干擾的地方,使自己能夠專注於眼前的工作。






  1. 那些會讓我們產生恐慌的
  2. 那些結果會有太多不確定性的
  3. 那些期望值過低的