If you have confidence in your memory, you can greatly enhance it!

the 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 method:

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, make clear what you want to improve your memory, and what the actual requirements are. Be clear and specific.

It is not easy to do this. Many practitioners often give a general answer, saying, "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 and practical requirements. This step must be done before improving memory training, so we call it preparation.

If you want to have a clear purpose, you should carefully analyze yourself, such as what you want to do, what kind of person you want to be, and what you want to get. What are the necessary conditions to achieve the above points? What kind of abilities do you have, and which 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 a major in a university that I have long wanted; I want to be a scientist in the future and so on.

Pay attention to list your own ideas, then summarize and sort them out in the way of thinking in images, write them on cards, list them with charts, and look at them often, so that you can have an overall understanding of your own development. Always look at the chart and study yourself. What are you thinking, what do you want to do, what do you want to pursue, what kind of ability you need to achieve your goal, etc. After the preparations are done, let's start formal training.

the first step is to make your body and mind relaxed and comfortable

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 the tired brain cells can rest and recover, thus improving the vitality of your brain.

in principle, as long as you recall the "relaxed and comfortable" experience you had in the past, 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 essentials.

(1) Eight Precautions before Practice

1. When starting to practice, try to reduce the external stimulation to the human body. It is best to take off or loosen the glasses, belts, watches, shoes, etc. The practice place should be quiet, ventilated, with moderate temperature and light. With the deepening of practice, I have formed a habit, and I can also practice under environmental conditions such as sitting on a bus or staying in the classroom.

2. At the beginning of the exercise, it is best to use the standard posture, and you can use any posture later when you get used to it. Don't feel uncomfortable in the posture adopted, so as not to affect the relaxation effect. Generally, the posture adopted is leaning or two sitting postures.

Leaning: Sit in an easy chair or sofa chair, and lean your back and head on the cushion, so that your legs are parallel to the ground and can't be suspended, making your legs relaxed and comfortable.

put your arms on the armrest, palms down, and ask your shoulders to be relaxed and natural. Legs apart are similar to the width of shoulders.

Sitting style: You can use any kind of chair, use a stool, or just have a sitting place.

The chair is suitable in height. Generally, it is required to suspend with two feet on the ground, relax two shoulders, and lean forward slightly. At this time, stretch your body and head thoroughly to eliminate the nervous feeling on your body, so that you can get a good posture.

put the palms of both hands down on the bold, and keep them from touching each other. The legs are naturally separated and in a comfortable state.

in addition, you can also use standing type, straight seat type and cross-legged seat type. It depends on personal habits.

3. When you start to practice with your eyes closed, it is easy to show the required image and the training effect is good. When you are used to mastering the image, you can practice with your eyes open.

4. The usual breathing method is generally adopted in practice, but before starting to practice, abdominal breathing should be carried out for 3-5 times to calm the brain.

how to do abdominal breathing is described below.

5. 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 appear the image associated with unpleasant things.

If you have a comfortable rest on the beautiful lawn and bathe in the sunshine happily, it may be a good feeling for ordinary people, but some girls may have an unpleasant feeling of being afraid of hooligans and cause bad results. So it depends on personal circumstances.

6. It is best to practice three times in the morning, at noon and at night. 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. The important thing is to keep practicing every day.

each exercise lasts for 1-15 minutes.

(-) Basic essentials of practice

First of all, relax the spirit.

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 use all your strength to make your hands and feet tremble. When your hands and feet are fully extended, suddenly stop exerting force. 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 once more, and do it with your eyes closed. Then immediately enter abdominal breathing, open your mouth slightly, spit out the air in your lower abdomen slowly, contract your lower abdomen slowly, and stop breathing for a second or two after you spit 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 the abdominal breathing method for 3-5 times. After that, you will enter the ordinary comfortable breathing mode.

then a relaxed and happy image comes to mind. Such as: I am as comfortable and relaxed as a shower, I am as happy as listening to my mother's story, and so on.

While the image appears, I meditate 2-3 times in my heart: my heart is very quiet, my heart is very quiet. Because of the promotion of meditation, my heart really became quiet. Gradually, the whole body and mind are relaxed and feel relaxed and happy.

There are six ways to relax, from local relaxation to overall relaxation, and six deepening exercises. I won't introduce them one by one here. Generally speaking, just master the above basic exercises.

the second step is to bring out a good image of the past in your mind.

In this step, two images should emerge in your mind:

One is a good image of the remembered object in the past. The so-called memorized object refers to the goal of practicing memory by practitioners, such as improving students' academic performance and ranking, etc. Salespeople should remember the name and price of goods; The telephone operator should remember all the relevant telephone numbers and so on. A good image of improving academic performance, such as: I got 1 points in math once, ranking first in my class; One of my compositions was very good, and I was praised by the teacher.

the second is a good image of the memory itself. The so-called memory itself refers to the good image of the practitioner's memory, for example, I can remember 3 English words in one night before taking the foreign language test. I really remember something very clearly, although it has been many years.

When the good image memory of the past reappears, you will have a kind of self-confidence that you can remember it, and also make you interested in the object of memory. At the same time, it will also encourage you to find some effective memory strategies and methods, such as what we have said in the textbook: good memory effect after understanding; It is effective to adopt 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, you should master three points to improve your memory.

(1) Make you confident that you will be able to remember; (2). Make you interested in the memory object; (3) Make you find memory strategies and methods suitable for your own characteristics.

Specific operation method:

1. If you close your eyes for about a minute, you will feel relaxed and comfortable before you start the second step of practice.

2. In the study and life, there used to be many good images about the object to be memorized and the memory itself. We should recall the ones with deep impression and write them down on the cards one by one for selection.

3. among the good images written item by item, try to choose three or four things that happened recently, which will make you more impressed.

The good image selected in this way will come to mind for about 5 minutes every day.

step three, a good image of the future emerges in your mind.

That is to say, 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, students can have the following image:

My study efficiency and academic performance have been greatly improved, and I have become an excellent student.

I will be admitted to an ideal senior middle school and become an excellent student.

I will be admitted to an ideal university and become an excellent college student.

I'm going to be admitted as a graduate student or a graduate student or doctoral student abroad. 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 has the same meaning as the clear purpose of the preparation stage.

In short, in the third step, you should master three key points to improve your memory: (1) you have strong motivation, (2) you are associated with pleasant things; (3). Can stimulate brain cells.

Specific operation method:

1. This step is to make clear 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 good image of the past emerges in your mind. It can come to mind for about 5 minutes at a time.

2. Write down the goals and functions you can think of one by one, or make a "my future plan", list it with cards or charts, and link the improvement of memory with creating a better future for yourself, and the effect will be better.

3. Personal future goals should have image characteristics as much as possible, and often appear in the mind in practice to motivate individuals.

4. If possible, you should not visit the field, such as visiting an ideal middle school or university, and talk to relevant professionals about the characteristics and requirements of the profession to establish a deeper future image.

step four, the overall image emerges.

This step requires you to make an overall image of the object to be remembered or the problem to be solved. If we learn a Chinese lesson or a geography lesson, we must form an image of each part of the text one by one, and then form a whole image to emerge 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 the understanding according to the text until a complete image is formed.

This step requires you to grasp the memory object with images, not with language. The method of emerging the whole image can make up for the lack of language expression, which is more impressive and has a good memory effect.

The research shows that it is much easier to remember things with images than with words, and the memory effect is good, and 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 things you want to remember in your mind.

When doing the step of showing the whole image, you should pay attention to the following points to improve your memory: 1. Observe the memory object carefully; 2. Fully understand the content of the memory object; 3. Grasp the object of memory with images; 4. Remember while anticipating the result.

(3) Specific operations and precautions:

1. After completing the preparation stage, 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. After mastering the first few steps, you should practice it once a day as a brain gymnastics. In this way, the memory effect will be greatly improved if the whole image is used to recall the memory object.

2. The practice of image orientation method is not limited by age and occupation.

3. When doing the above steps, improve memory and concentrate. If you don't concentrate, your memory can't be improved, so they are closely related.

4. Every practitioner should contact personal characteristics to find out personal good image and beautiful future plan, otherwise it will be difficult to produce results.

5. If you learn the theory in Efficient Learning Guide well, especially the memory part, it will be helpful to understand the image control method and improve the practice effect.

12 kinds of foods 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 are helpful for nourishing the brain and strengthening the intelligence are not expensive and hard to find, but just cheap and common 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 province 8. Tired? By luck? What about the quilt? Wei ED asked the mother of the machine to make a huge makeup locust song? Blink? Silent source? What's wrong with the plaque? 镘镘 province 4 to send? Buy? Hey? Go? Zhong Xingyu Nai? Yi 1 and other elements. If you use your brain too much to lose sleep, a cup of hot milk before going to bed will help you fall asleep.

2. eggs. Brain activity function and memory strength are closely related to acetylcholine content in the brain. Experiments have proved that the beauty of eating chicken lies in that when the rich lecithin in egg yolk is decomposed by enzymes, it can produce rich acetylcholine, which will soon reach the brain tissue after entering the blood, which can enhance memory. Foreign studies have confirmed that eating one or two 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 to the brain. The fatty acids contained in freshwater fish are mostly unsaturated fatty acids, which will not cause arteriosclerosis and have no harm to cerebral arteries and vessels. On the contrary, they can also protect cerebral vessels and promote brain cell activities.

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