盘点了2021年的训练日程，发现自己在冥想训练这方面全部为空白，近一年几乎没有怎么做过有规律的冥想练习。最近尝试将落下的训练补回来，发现还是挺有难度的——无论是静坐、心跳还是呼吸冥想，都很难达到15分钟的高质量正念效果。

今年认真学习了KFCS的科学化训练，结合周期化训练的概念，我重新梳理了一下自己的冥想训练课表。以最终目标完成一次“100分钟的冥想”活动来准备。

我个人认为，超过60分钟的冥想是比较有难度的，虽然思想上可能体会不到时间带来的压力，但身体和心灵在时间流逝中会越来越疲劳，精神熵会随着时间增加而增大，最终整个冥想活动的效果会越来越差，直到效果归零。

那么在第一阶段的冥想练习，需要先有维持住冥想关键姿势的能力，我目前采用的方法是入门的坐定，正常姿势打坐。冥想的关键姿势和姿势跑法的关键姿势正好相反，冥想的关键姿势是维持平衡，而不是失去平衡，越不容易失去平衡，越省力的姿势，对冥想的帮助就越大。

I reviewed my training schedule for 2021 and found that I was completely blank in meditation training. I hardly did any regular meditation practice in the past year. Recently I tried to make up for the lost training, and found that it is still quite difficult-whether it is sit-still, heartbeat or breathing meditation, it is difficult to achieve 15 minutes of high-quality mindfulness effects.

This year, I carefully studied the scientific training of KFCS, combined with the concept of periodic training,so I reorganized my own meditation training schedule. Prepared with the final goal to complete a “100-minute meditation” activity.

Personally,I think that it is more difficult to meditate for more than 60 minutes. Although you may not feel the pressure of time in your thought, your body and mind will become more and more tired as time passes, and spiritual entropy will increase with time. Increase, and eventually the effect of the entire meditation activity will get worse and worse, until the effect is zero.

So in the first stage of meditation practice, you need to have the ability to maintain the key postures of meditation. The method I currently use is to start sitting and meditate in a normal posture. The key postures of meditation are exactly the opposite of the key postures of posture running. The key posture of meditation is to maintain balance, not to lose balance.

参考范例课表 Reference sample timetable