# Mind Illuminated Study (Powered by NotebookLM) > [!summary] > - Generated using **NotebookLM** ([link](https://notebooklm.google.com/notebook/4cf3980e-349d-493e-ae4a-1801a8de20ba)) > - Summarized using ChatGPT ## Summaries > [!tip] Example Prompts > - NotebookLM prompt: > - _Can you summarize the 6 point preparations and 4 steps process in Stage 1 to enter an meditation, for referencing purpose_? > - ChatGPT prompt: > - _Help me generate markdown with structure (but do not modify text at all)_ > ### Entering Meditation: Stage 1 – Preparation & Transition A practical guide to settling body and mind before focusing on the breath. #### Six-Point Preparation (Review Before Each Session) 1. (M) Fire Up **Motivation** – Remind yourself why you meditate (peace, clarity, awakening). 2. (G) Set a Simple **Goal** – Choose a session-appropriate, attainable intention. 3. (E) Drop **Expectations** – Be gentle and enjoy the process without striving. 4. (D) Commit to **Diligence** – Resolve to stay present and practice without self-judgment. 5. (D) Acknowledge **Distractions** – Recognize life concerns, then set them aside. 6. (P) Adjust **Posture** – Align spine, relax body, and settle in with natural breathing. > [!success] Purpose: Establishes focus, consistency, and readiness. #### Four-Step Transition to the Breath 1. (P) **Present-Moment Awareness** – Open awareness to all sensations; prioritize feeling over thinking. 2. (B) **Body Awareness** – Focus attention on bodily sensations; relax and explore. 3. (B) **Breath-Related Sensations** – Let attention rest on any breath-related body sensations. 4. (N) Breath at the **Nose** – Gently focus on in/out sensations at the nose tip. Keep awareness open. > [!tip] Count 10 (out) breaths > After Step Four, stabilize attention by **counting 10 breaths uninterrupted**, considering the **beginning of the out-breath as the start of each cycle**, then continue focusing on breath at the nose. **If attention drifts for a while, revisit Step Two (body**), then Step Three (breath sensations), and resume counting. ### Stage 2 – Interrupted Attention and Overcoming Mind-Wandering #### Threefold Method for Overcoming Interrupted Attention 1. **Appreciate Awakening:** When you realize your mind has wandered, **savor that "aha!" moment of becoming more conscious** and present to reinforce faster re-awakening. 2. **Redirect Attention:** Once you notice mind-wandering, **gently but firmly bring your attention back** to the breath, avoiding self-judgment. 3. **Sustain Attention:** To keep attention on the breath, **actively engage with the meditation object** using techniques like "following the breath" ### 进入禅修：阶段一 – 准备与过渡 在专注于呼吸之前，帮助身心安定的实用指南。 #### 六点准备（每次禅修前回顾） 1. (M) 激发**动机** – 提醒自己为何禅修（宁静、清明、觉醒等）。 2. (G) 设定一个简单的**目标** – 选择一个适合当前阶段、可实现的小目标。 3. (E) 放下**期待** – 温和地对待自己，享受过程，不过度用力。 4. (D) 投入**精进** – 下定决心全程保持专注，不评判自己，持续练习。 5. (D) 觉察可能的**干扰** – 识别生活中的忧虑、遗憾或疑虑，然后放下。 6. (P) 调整**姿势** – 脊柱挺直，身体放松，以自然呼吸安住下来。 > [!success] 目的：建立专注、一致性和准备状态。 #### 四步过渡至呼吸 1. (P) **当下觉知** – 打开心觉，接纳一切感官输入；以身体感受优先于思维。 2. (B) **身体觉知** – 将注意力专注于身体感觉，放松并探索。 3. (B) **与呼吸相关的身体感受** – 将注意力自然引导至身体的呼吸感受。 4. (N) **鼻尖的呼吸感受** – 轻柔地专注于鼻尖的吸气与呼气感，保持开放觉知。 > [!tip] 数息 5–10 次 > 在第四步之后，透过**连续不间断地数 5–10 次呼吸**来稳定注意力，**以“呼气开始”为每个呼吸周期的起点**。随后继续专注于鼻尖的呼吸感受。 > **若注意力持续漂移，可短暂回到第二步（身体觉知）与第三步（呼吸相关感受），再重新开始数息。**