[Premium Broadcast Request] Please refrain from calling out names or engaging in personal conversations in the chat section. ◆For business inquiries, please contact [email protected] ◆We are looking for interesting news https://forms.gle/3hPMKeBtMTyeLz1V6 ◆We have many books such as "How to stop hating your parents" https://amzn.to/45IJNFB ーーーーー00:00 OP 02:13 Linked to breathing 04:57 Top 8 useful training 11:20 Organizing worries 12:49 As a clinician, I would like to talk about the theme of "mindfulness" today. What is mindfulness after all? It is written in various books, but I think that it is not really clear what it is, so I would like to tell you what I understand it to be. What is mindfulness, my own definition, is the feeling of taking a deep breath and getting yourself ready before a penalty kick in soccer. You can't miss a penalty kick, right? You take a deep breath, thinking that you can't miss it. You take a deep breath and clear away all other thoughts. Clear away all other thoughts and focus only on the ball, the goalkeeper's movements, and the goal. I think this feeling of moving your body as you practiced is mindfulness. When a person with depression becomes anxious, can't sleep at night and is scared, or when they are thinking "Ah," they take a deep breath and focus on what they need to do now, the work they need to do now, and get started. I think a good way to use mindfulness is to do housework, take a bath, or brush your teeth. Mindfulness is defined as a state of accepting yourself as you are, or a state of mindlessness. There is also meditation and Zen, which have been familiar in the East for a long time, and the reverse import of these is called mindfulness, but I understand mindfulness to be taking a deep breath and getting into the zone. ■ Take deep breaths on a regular basis, which is linked to breathing. Then, get into a relaxed position. By slowing down your breathing, you are forcibly slowing down your pounding heart. Breathing and the heart are linked, so when your heart is fast, your breathing is also fast. If you slow down your breathing, your heart will also slow down. If your heart slows down, it will shift from the sympathetic nervous system to the parasympathetic nervous system, and your mind will gradually relax, so if you practice this, when the real thing comes, you will be able to take shorter and shorter breaths. At first, it will take 10 or 20 minutes to slow down, but it will gradually get shorter. If you do it every day. 5 minutes, 3 minutes, etc. Eventually, during a match, you will be able to get into the zone easily just by breathing 10 times for 3 seconds. I think this is mindfulness. It may not work if you say it doesn't work. If it's a practice match, taking a deep breath will calm you down, but if it's the most important time, such as the final match or when the championship is decided, no matter how deep you breathe, you may not be able to calm down. The bigger the enemy you are fighting, the bigger the situation, the less effective mindfulness may be, but if you practice, it will be better than if you don't practice. This kind of training is very important clinically, so it seems to be the international standard to do it. If you are someone who has worked hard at sports, it's easy to imagine what mindfulness feels like or being in the zone, but I don't think that's the case for everyone. I wasn't that into sports myself. I did wrestling, but I wasn't really a sports kid. I was more of a geek or a recluse. Wrestling matches are short, so they end while you're still nervous. There was no need to regain your composure at key points in a long match like in soccer or baseball, so that's how it was. ■Top 8 Useful Training So how did I acquire it? I didn't acquire it only through sports, so I think I acquired it gradually from various elements. I was also the type of person who would get very emotional when I was in junior high school. He was a boy with a tendency towards developmental disorders, with intense emotional ups and downs, so how should I put it, he was a mess. But I learned things through studying medicine and doing this kind of work, so I would like to talk to you about the things that were useful to me this time. I've listed the top 8 things that were useful to me in terms of what kind of training was useful. Normally I should start with number 8, but I'll start with number 1. The best thing is "sleeping". For me, the act of sleeping was the most useful thing for acquiring mindfulness. Sleeping without using alcohol or drugs. Taking naps or sleeping in my free time. I often closed my eyes in my free time and rested as much as possible. When I was tired, I would close my eyes, look at my thoughts from a bird's-eye view, and just watch as my thoughts and dreams mixed together. I couldn't sleep if I was using my head, so I h