Image control method is to grasp the two key points of physical and mental relaxation and confidence, and carry out training to improve memory.
Training steps and specific requirements of image control methods;
Image control method is divided into preparation stage and four-step exercise.
In the preparation stage, the purpose is to be clear.
First of all, we should be clear about what we want to improve our memory, what the actual requirements are, and be clear and specific.
It is not easy to do this. Many practitioners often give general answers. They said, "My purpose is to improve my memory." If you can't answer like this, you won't get good training results. There must be specific practical requirements. This step must be completed before improving memory training, so we call it preparation.
To achieve a clear goal, we must carefully analyze ourselves: for example, what we want to do, what we want to be, and what we want to get. What are the necessary conditions to achieve the above points? What abilities do you have and what abilities are not enough?
Different types of people have different purposes. Generally speaking, students and teachers have different purposes, and students of different grades have different specific purposes. Students in the same grade have different situations and different purposes. Everyone must be clear about his personal purpose. For example, the purpose of some students to improve their memory is: I want to improve my academic performance, and I want to be admitted to the university I have long wanted to go to; I want to be a scientist in the future and so on.
Pay attention to list your own ideas, sum them up in a visual way of thinking, write them on cards, list them with charts, and look at them often to have an overall understanding of your development. Always look at charts and study yourself. What are you thinking, what do you want to do, what do you want to pursue, what kind of ability do you need to achieve your goals, and so on. When the preparations are done, let's start formal training.
The first step is to relax your body and mind.
First of all, you should relax your whole body and mind and make it in a relaxed and comfortable state, so that your brain can be quiet and tired brain cells can rest and recover, thus improving the vitality of your brain.
In principle, as long as you recall the past "relaxed and comfortable" experience, your body and mind will be in a relaxed and comfortable state.
In the image control law, the experience that can make people "relaxed and comfortable" is called the basic image. Call the corresponding exercises basic exercises. In this step of practice, we should pay attention to the following two aspects: first, the precautions before practice; The second is to practice the essentials.
(A) 8 points for attention before practice
1. When you start practicing, try to reduce the external stimulation to the human body. It is best to take off or loosen glasses, belts, watches, shoes, etc. The practice place should be quiet, ventilated, with moderate temperature and sufficient light. With the deepening of practice, I have developed a habit, and I can also practice under environmental conditions such as sitting on the bus or staying in the classroom.
2. It is best to use standard posture at the beginning of exercise, and you can use any posture after you get used to it. Don't feel uncomfortable in the posture, so as not to affect the relaxation effect. Generally adopted posture is reclining or two sitting postures.
Reclining: Sit in an easy chair or sofa chair, with your back and head resting on the cushion, so that your legs are parallel to the ground and cannot be suspended, making your legs relaxed and comfortable.
Put your arms on the armrest, palms down, and ask your shoulders to relax naturally. Legs are shoulder width apart.
Sitting posture: any kind of chair, or stool, or as long as there is a place to sit.
The height of the chair is suitable. Generally, two feet are required to hang on the ground, shoulders are relaxed, and the body leans forward slightly. At this time, the body and head are fully stretched to eliminate the tension on the body, so that a good posture can be achieved.
Put your palms down on the bold, and don't let them touch each other. The legs are naturally separated and in a comfortable state.
In addition, you can also use standing, front seat, cross-legged seat and so on. It depends on personal habits.
3. Practice starts with closing your eyes, it is easy to show the image you need, and the training effect is good. When you get used to mastering the image, you can practice with your eyes open.
4. When practicing, you usually use the usual breathing method, but before you start practicing, you should do 3-5 abdominal breaths to calm your brain.
Here's how to do abdominal breathing.
When you are quiet, the basic image that appears in your mind should be the one that makes your body and mind "relaxed" most in your past experience. Never have an image associated with unpleasant things.
If you rest comfortably on the beautiful lawn and bathe in the sunshine happily, it may be a good feeling for ordinary people, but some girls may have unpleasant feelings of being afraid of hooligans, resulting in bad results. So it depends on personal circumstances.
6. It is best to practice three times in the morning, noon and evening. It is ideal to practice three times after getting up in the morning, after lunch and before going to bed. If you can't do it three times, but practice it at least once a day, with an average of about three months, you can master the whole process of image control. It is important to keep practicing every day.
Each exercise time is 10- 15 minutes.
(-) Basic essentials of practice
First of all, let the spirit relax.
According to the above precautions, after the basic posture is correct, stretch your arms and feet forward as far as possible, and at the same time make your hands and feet tremble with all your strength. When your hands and feet are fully extended, suddenly stop pushing. At this moment, you can immediately feel all the muscles of your hands and feet relax. You should seize this feeling of relaxation and keep it.
Repeat the above exercise again and do it with your eyes closed. Then immediately enter abdominal breathing, open your mouth slightly, slowly spit out the air in your lower abdomen, slowly contract your lower abdomen, and stop breathing for a second or two after spitting out the air. Then, while slowly bulging the lower abdomen, quietly inhale human air through the nose until it can no longer be inhaled, and then stop breathing for a second or two.
Repeat 3- 15 times according to abdominal breathing. After that, you will enter the normal comfortable breathing mode.
Then a relaxed and happy image comes to mind. I am as comfortable and relaxed as taking a bath, as happy as listening to my mother's story, and so on.
While the image emerges, I meditate 2-3 times in my mind: my heart is quiet, my heart is quiet. Because of the promotion of meditation, my heart has really become quiet. Gradually, the whole body and mind relaxed and felt relaxed and happy.
There are six ways to relax, from local relaxation to overall relaxation, and six kinds of deepening exercises. I won't introduce them here. Generally speaking, it is enough to master the above basic exercises.
Step two, a beautiful image of the past emerges in your mind.
At this step, two images should emerge in your mind:
One is the good image of the object in the past. The so-called memory object refers to the goal of practitioners to practice memory, such as improving students' academic performance and ranking. Salespeople should remember the name and price of goods; Telephone operators should remember all relevant telephone numbers and so on. Improve the good image of academic performance, such as: I once got 100 in the math exam, ranking first in my class; One of my compositions was well written and was praised by the teacher.
The second is the good image of the past memory itself. The so-called memory itself refers to the good image of practitioners' memory. For example, I can remember 300 English words the night before the foreign language test. I really remember one thing clearly, although it has been many years.
When the good image memory of the past reappears, you will have a confidence that you can remember it, and it will also make you interested in the object of memory. At the same time, it will also prompt you to find some effective memory strategies and methods, such as what we said in the textbook: good memory effect after understanding; It is effective to take effective review countermeasures according to the law of forgetting; The combination of reading and memory has a good memory effect and so on.
In short, in the second exercise, we should master three points to improve our memory.
(1). Let you have confidence and you will be able to remember; (2) Make you interested in the memory object; (3) Let you find memory strategies and methods that suit your own characteristics.
Specific operation method:
1. If you close your eyes for about a minute, you will feel relaxed and comfortable, and then you can start the second exercise.
2. In the study and life, there used to be many beautiful images about the memory object and the memory itself, which need to be deeply remembered and recorded on cards for selection.
3. In the image written item by item, try to choose three or four recent events, which is quite impressive.
The good image selected in this way will come to mind for about 5 minutes every day.
The third step is to have a good image of the future in your mind.
In other words, you should paint such an image in your mind: "The improvement of memory is to open up a bright future for your future."
For example, for students, you can have the following images:
My study efficiency and academic performance have been greatly improved, and I have become an excellent student.
I will enter the ideal high school and be an excellent student.
I will be admitted to an ideal university and become an excellent college student.
I'm going to be admitted to a postgraduate or a foreign postgraduate or doctoral student, ah! How interesting!
I will be an excellent engineer ... and my social status and role will be recognized and respected by the society.
The future image mentioned here is the same as the clear purpose of the preparation stage.
In short, in the third step, you should master three points to improve your memory: (1) You have strong motivation, (2) You are associated with happy things; (30). Can stimulate brain cells.
Specific operation method:
1. This step is to clarify what role your memory will play in the future and make it deeply rooted in your mind. This step should be carried out after a beautiful image of the past emerges in your mind. I can think of it for about 5 minutes at a time.
2. Write down all the goals and functions you can think of, or make a "my future plan" and list it with cards or charts. It will be better to link the improvement of memory with creating a better future for yourself.
3. Personal future goals should have image characteristics as far as possible, and often appear in the mind in practice to inspire individuals.
4. If possible, don't go on field trips, such as visiting an ideal middle school or university, and talk to relevant professionals about the characteristics and requirements of the profession, so as to establish a deeper future image.
The fourth step, the overall image emerges.
This step requires you to make an overall image of the object you remember or the problem you want to solve. If we learn a Chinese lesson or a geography lesson, we must form images of all parts of the text one by one, and then form a whole image in our minds.
This step can help you understand the situation of each part. For the part that has not emerged, it is the part that has not been mastered. You should re-understand according to the text until a complete image is formed.
This step requires you to grasp the memory object with images, rather than relying on language. The method of overall image emergence can make up for the lack of language expression, which is more impressive and has a good memory effect.
Research shows that it is much easier to remember things with images than with words, and the memory effect is good, so it will be much easier to recall the images of things in the future. Therefore, it is very important to try to bring out the overall image of what you want to remember in your mind.
When doing the step of emerging the overall image, we should pay attention to the following points to improve our memory: 1. Observe the memory object carefully; 2. Fully understand the content of the memory object; 3. Capture the object of memory with images; 4. Remember when expecting the result.
(3) Specific operations and precautions:
1. After completing the preparation phase, it will take about three months to complete the first three steps. Of course, some people may be faster, depending on the actual effect. Then do the fourth step seriously. If you master the first few steps, you should practice it once a day as a mental gymnastics. In this way, if the whole picture is used to recall the memory object, the memory effect will be greatly improved.
2. The practice of image-oriented method is not limited by age and occupation.
3. When doing the above steps, improve your memory and concentrate. Without concentration, memory can't be improved, so they are closely related.
4. Every practitioner should contact personal characteristics, find out a good personal image and a good future plan, otherwise it will be difficult to produce results.
5. If you learn the theory in the efficient learning guide well, especially the memory part, it will be helpful to understand the image control method and improve the practice effect.
12 food that can enhance memory
There are countless billions of nerve cells in the human brain that are constantly carrying out heavy activities. Scientific research has confirmed that diet is not only a necessity to maintain life, but also plays a very important role in the normal operation of the brain. Some foods help to develop people's intelligence, make people's thinking more agile, concentrate more, and even stimulate people's creativity and imagination.
Nutrition and health care experts have found that some foods that help to strengthen the brain and improve intelligence are not expensive and hard to find, but cheap and ordinary things, which can be seen everywhere in daily life. The following foods are very beneficial to the brain, so mental workers and school students may wish to choose foods frequently.
1, milk. Milk is a nearly perfect nutrient. Slow? Saddle word saves 8. Tired? Lucky? Where's the quilt? Wei ED asks for the song of the giant makeup locust of the machine mother? Blink? Silent source? What happened to the plaque? 舴舴 province 4 to buy? Hey? Go to Zhong Xingxian to accept elements such as 1. If you have excessive insomnia with your brain, a cup of hot milk before going to bed will help you fall asleep.
2. eggs. Brain activity function and memory intensity are closely related to acetylcholine content in the brain. Experiments have proved that the beauty of eating chicken is that when lecithin in egg yolk is decomposed by enzymes, it can produce rich acetylcholine, which can reach brain tissue quickly after entering the blood and enhance memory. Foreign studies have confirmed that eating 1 or 2 eggs a day can supply enough choline to the body, which is of great benefit to protecting the brain and improving memory.
3. fish. They can provide high-quality protein and calcium for the brain. The fatty acids contained in freshwater fish are mostly unsaturated fatty acids, which will not cause arteriosclerosis and do no harm to cerebral arteries and vessels. On the contrary, they can also protect the cerebral vessels and promote the activity of brain cells.
4, monosodium glutamate. The main component of monosodium glutamate is sodium glutamate, which can be converted into glutamic acid under the action of gastric acid. Glutamate is the only amino acid involved in human brain metabolism, which can promote intellectual development and maintain and improve brain function. Regular intake of monosodium glutamate is helpful to improve mental retardation and memory impairment. Because monosodium glutamate can increase acetylcholine in the brain, it also has a certain effect on neurasthenia.
5. peanuts. Peanut is rich in lecithin and cephalin, which is an important substance needed by nervous system. It can delay the decline of brain function, inhibit platelet aggregation and prevent cerebral thrombosis. Experiments show that eating peanuts regularly can improve blood circulation, enhance memory and delay aging, which is a veritable "longevity fruit".
6. Xiaomi. Vitamin B 1 and B2 in millet are 1.5 times and 1 times higher than those in rice, respectively, and protein contains more tryptophan and methionine. Clinical observation shows that eating millet can prevent aging. If you usually eat more millet porridge and rice, it will be beneficial to the health care of your brain.
7. corn. Corn germ is rich in unsaturated fatty acids such as linoleic acid, which can protect cerebrovascular and reduce blood lipid. Especially, the high water content of glutamic acid in corn helps to promote the metabolism of brain cells. Eating some corn often, especially fresh corn, has a brain-strengthening effect.
8. Day lily. People often say that day lily is a "girl without sorrow" and can "soothe the nerves and relieve depression". Note: Daylily should not be eaten raw or fried alone to avoid poisoning. It is best to eat it dry and cooked.
9. Chili. The content of vitamin C in pepper ranks first among all vegetables, and it is also rich in carotene and vitamins. Capsaicin contained in pepper can stimulate taste, increase appetite and promote blood circulation in the brain. In recent years, it has been found that the "spicy" taste of pepper is also a hormone in the human body that stimulates the pursuit of career success, making people energetic and active in thinking. Red peppers are better eaten raw.
10, spinach. Spinach is cheap and humble, but it is a brain-nourishing vegetable. Because spinach is rich in vitamins A, C, B 1 and B2, it is one of the "best suppliers" of brain cell metabolism. In addition, it also contains a lot of chlorophyll, and it also has the function of strengthening the brain and improving intelligence.
1 1, orange. Oranges contain a lot of vitamins A, B 1 and C, which are typical alkaline foods and can eliminate the harm of a lot of acidic foods to the nervous system. Eating oranges in moderation during the exam can make people energetic. In addition, lemon, citrus, grapefruit and so on. It has a similar effect and can replace oranges.
12, pineapple. Pineapple contains a lot of vitamin C and trace element manganese, and it is low in calories. Often eat shengjin refreshing effect. Some people call it a fruit that can improve people's memory. Pineapple is often the favorite fruit of some musicians, singers and actors, because they have to memorize a lot of music scores, lyrics and lines.
How to improve memory and learning efficiency
In the process of learning English, students complain most about memorizing words. They often say that they can't remember, but they always remember and forget. This is actually a common phenomenon. Now I want to talk about my personal views on this phenomenon.
I also studied English, and now I teach English. My overall view on learning English is that it can only be regarded as a kind of pure physical labor and needs to be repeated. I mean that learning English requires repeated memorization.
Memory is the reflection of past experiences in the human brain. It includes four basic processes: memory, retention, reproduction and recall. Its forms include image memory, concept memory, logical memory, emotional memory, sports memory and so on.
The enemy of memory is forgetting. The essence of improving memory is to avoid and overcome forgetting as much as possible. As long as you exercise consciously and master the laws and methods of memory in learning activities, you can improve and improve your memory.
The following are 10 ways to enhance memory:
1, focus. When remembering, only by concentrating, concentrating, and eliminating distractions and external interference, the cerebral cortex will leave a deep memory trace, which is not easy to forget. If you are distracted and concentrate on doing two things, the memory efficiency will be greatly reduced.
2. Strong interest. If learning materials and knowledge objects are boring, it will be hard to remember even if you spend more time.
3. Understand memory. Understanding is the basis of memory. Only what is understood can be firmly and permanently remembered. It's not easy to learn by rote. For important learning content, if we can combine understanding with reciting, the memory effect will be better.
4. Overstudy. That is to say, on the basis of remembering the learning materials, remember them several times more to achieve the degree of memorizing and remembering.
5. Review in time. The speed of forgetting is fast first and then slow. Strike while the iron is hot and review and consolidate in time, which is an effective means to strengthen memory traces and prevent forgetting what you have just learned.
6, often recall. When learning, constantly trying to recall can correct the mistakes in memory, make up for the omissions in memory, and make the important and difficult points in the learning content more firmly remembered. When you are free, you can often recall the objects you have remembered in the past, and you can also avoid forgetting them.
7. Audio-visual combination. We can use the functions of language and visual and auditory organs at the same time to strengthen memory and improve memory efficiency. This is much better than reading silently alone.
8, a variety of means. Flexible use of classified memory and chart memory can shorten the memory process according to the situation. Or make an outline, take notes, make cards and other methods to enhance memory.
9. The best time. Generally speaking, the best memory time is 9- 1 1 in the morning, 3-4 in the afternoon and 7- 10 in the evening. It will be much better to use the above time to remember the difficult points and learning materials.
10, use your brain scientifically. On the basis of maintaining the brain by ensuring nutrition, active rest and physical exercise, use the brain scientifically. Only by preventing excessive fatigue and maintaining a positive and optimistic mood can the working efficiency of the brain be greatly improved. This is the key to improving memory.
The core of the method of 10 to improve memory introduced above can be summarized as: cultivating interest, concentrating, mastering laws and methods, and paying attention to scientific principles.
In the actual operation process, cultivating interest and concentration is mainly reflected in the classroom. So how to concentrate in class and enhance learning autonomy? This is what I ask students: first, make clear what they want to achieve, let them have the desire to yearn for and pursue, force them to concentrate, remind and urge them to complete their tasks at all times; Second, relying on the ability of self-control and self-adjustment, we will fight against all kinds of external struggles with strong will, and achieve the artistic conception of superego by turning a deaf ear and braving the wind and waves.
Mastering laws and methods and stressing scientific principles should run through the whole learning process of students. This learning process has three steps: the first step, preview, the second step, class, and the third step, review. Preview is to know yourself, mainly what you don't know.
Students can mark these difficulties with their own unique symbols. In class, we should not only grasp the difficulties mentioned by the teacher, but also dare to question our own "blank" in order to achieve the purpose of learning from each other. If every student can do this, then the bilateral activity of giving lectures should be not only taught by teachers, but also asked by students. Speaking of class, I want to add one thing, that is, how to take notes. Don't take all your notes, because there must be a difficulty in preparing lessons for teachers, so there must be a difficulty in students' notes. Taking classes is very important because it is an intense mental activity. Basically, this process is finished, and everything else can be solved. So I ask students to "move" all kinds of senses together, that is, heart, mouth, eyes, ears and hands. Because modern psychology shows that it is extremely important for all kinds of senses to participate in activities at the same time to improve the working efficiency of the brain. The role of review lies in "checking for leaks and filling gaps". Make your own review plan according to your personal situation. The main purpose of the plan should be to consolidate learning achievements and improve learning efficiency.
23 1 How to improve memory?
First, understanding memory, understanding is the basis of memory, understanding memory takes a short time and has a good effect. Second, interest memory. By making up stories. Play games. Mouth formula, homophonic and other ways make boring things more vivid. Third, associative memory. Use close association, relational association and comparative association to remember. Fourth, repeat memory. The law of forgetting is fast first and then slow. Therefore, after mastering it, you have to remember it again and again. Fifth, collaborative memory. In the process of memory, hands, brain, mouth and ears will participate together, and the effect will be better. Sixth, systematically summarize memories. On the basis of analyzing materials, knowledge is organized and systematized through lists and outlines. This can improve the memory effect.