Meditation Exercise: The Mind-Train
Following my favourite Leaves on the Stream (see here), I am introducing another mindfulness exercise. It is an eye-closed exercise (though possible to do it with eyes opened when you are familiar), so please read the instruction first.
Imagine you are standing at a railway bridge gazing down at three sets of train tracks. A slow mining train is on each set of tracks moving away from you. Each train is composed of a string of little coach/car. Seemingly endless, all three chug slowly along underneath the bridge.
Now, as you look down, imagine that the train to the left carries only ore composed of sensations, perceptions, and emotions (e.g. sounds you hear, hot sensation you feel, sweaty palms, sadness you notice, itchiness you feel etc). The middle train carries only your thoughts (your evaluations, predictions, and self-conceptualisation etc). The train on your right carries your urges to act (e.g. your pull to look away, your urge to scratch your face or stop the exercise, your efforts to change the subject). Looking down on these three tracks can be seen as a metaphor for looking at your mind.
Now, find a comfortable chair to sit in for a while in a spot where you won’t be disturbed and you can be quiet. Begin the exercise by thinking of something you’ve been struggling with lately, then close your eyes and picture the three tracks. Your job will be to stay on the bridge and gaze down at these three trains moving away from you. Take at least 3 minutes just to watch what comes up for you.
Mind train. (Forgive my very basic skills, it’s not as simple in my imagination!)
Think that you are always jealous? Think that your partner is always overly jealous and controlling? Obsessively checking his/her facebook/instagram? Always fighting because of “unimportant” persons? Constantly wondering what s/he is doing when he doesn’t reply to your message?
Here is a quiz on jealousy, it is possible to do it “on behalf of” your partner when you suspect that your partner might not be “healthily jealous” in your romantic relationship (yes, some level of jealousy is good and healthy to your relationship, but not when it turns detrimental to your relationship).
I do want to apologise that the questionnaire has assumed that every person is in a heterosexual relationship.
N.B. Feel free to contact me regarding the results by leaving your email in the form or leaving a comment below. However, I would say that the result of the questionnaire is not the main thing, instead, look at those items and find out if your partner’s or your jealousy is detrimental to your relationship, and if the answer is yes, do get in touch to find out what can be done.
- In 2015, about 22.8% of Malaysian adults (aged >15) were smokers. (That’s more than 1 in every 5 adults!)
- In 2011, 23.1% of Malaysian adults smoked, so yes, it had reduced slightly.
- 43% of men and 1.4% of women smoked.
- The prevalence among female smokers has increased from 1.0% in 2011 to 1.4% in 2015.
- Among the smokers, a third (34.9%) smoked 25 or more cigarettes, 24.2% smoked 14-24 cigarettes, 18.5% smoked 10-14 cigarettes, 16.4% smoked 5-9 cigarettes and 5.9 smoked less than 5 cigarettes a day.
- Among the three main races, the Malays had the highest prevalence at 24.6%, followed by the Indians at 19.7% and the Chinese at 15.4%.
- Overall, 37.1% of Malaysian adults were exposed to secondhand smoke at home (not including children yet!)
- More than half (52.3%) of adult smokers had tried to quit smoking in the past 12 months.
- Smokeless cigarettes used has increased from 0.7% in 2011 to 10.9% in 2015.
- (Worldwide) Tobacco use, a major preventable cause of premature death and diseases, kills 6 million people worldwide annually, 10% of these deaths were among non-smokers who were exposed to the second-hand cigarette smoke.
Unless otherwise stated, all these data were reported in 2015, retrieved from National Health & Morbidity Survey 2015.