Дневник по книге «Meditations»: 9 заданий и упражнений
by Marcus Aurelius · 9 утренних и вечерних вопросов · план на 7 дней · распечатайте или сохраните в PDF
Nine ideas from Marcus Aurelius's Meditations turned into a journal you can keep: for each one, a morning prompt to prepare the day, an evening prompt to review it, and one small thing to try. Marcus wrote the book as notes to himself, so it suits a journal. Start with the 7-day plan, or pick the idea you need today.
Как пользоваться этим дневником
- УтроПрочитайте одну мысль и ответьте на утренний вопрос до начала дня. Достаточно двух-трёх строк.
- ВечерПеред сном ответьте на вечерний вопрос: что произошло, что вы сделали и как поступите в следующий раз.
- Попробуйте сегодняНебольшое упражнение, которое поможет применить эту мысль в течение дня.
План на 7 дней
A good life centres on your mind
Make a two-column list, what you control and what you don't, and spend today's energy on the first column.
День 2Separate facts from added judgments
When something stings today, say the plain fact to yourself before you react.
День 3Prepare for others without becoming angry
Before your first meeting or message, name one difficult person and decide your calm reply in advance.
День 4Give the present your full attention
Do one ordinary task, a meal, a walk or an email, with no phone and no second task.
День 5Make your response the work
Pick one problem you are facing and finish this sentence: 'This is a chance to practise ...'
День 6Look past glitter to natural worth
Pick one thing you crave or fear and describe what it really is in one dry sentence.
День 7Find a retreat within your mind
Take one two-minute pause today: close your eyes, repeat your principles, then return to the task.
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9 идей с вопросами к каждой
1. Character grows from good examples
Marcus opens by thanking the people who shaped him and naming what each one taught him. Gratitude, for him, means putting those qualities into practice.
- Утро
- Who taught me one good habit, and where can I use it today?
- Вечер
- Which quality of someone I admire did I show today, and where did I miss the chance?
- Попробуйте сегодня
- Write down three people who shaped you and one quality you learned from each.
2. Prepare for others without becoming angry
Marcus tells himself each morning that he will meet rude, ungrateful and envious people. Expecting it keeps him from being surprised, and remembering that they act from mistaken ideas keeps him from hating them.
- Утро
- Who might test my patience today, and how do I want to answer them?
- Вечер
- When someone annoyed me today, what did they think they were gaining?
- Попробуйте сегодня
- Before your first meeting or message, name one difficult person and decide your calm reply in advance.
3. Give the present your full attention
Marcus reminds himself that time is limited and that only the present moment is truly lived. Each task deserves care, as if it were the last one he would do.
- Утро
- What is the one task today that deserves my full attention?
- Вечер
- What did I put off today, and what did that cost me?
- Попробуйте сегодня
- Do one ordinary task, a meal, a walk or an email, with no phone and no second task.
4. Separate facts from added judgments
Someone speaks badly of you: that is the fact. Deciding that you have been harmed is a judgment you add. Marcus stays with the plain first impression and questions the verdict.
- Утро
- What am I already telling myself about today that may not be true?
- Вечер
- What upset me today? Write the bare fact in one line, then the story I added to it.
- Попробуйте сегодня
- When something stings today, say the plain fact to yourself before you react.
5. Find a retreat within your mind
Marcus says you do not need the countryside or the sea to find calm. A few firm principles, called up for a minute, give you a quiet place to return from, and then you go back to work.
- Утро
- Which two or three principles do I want to carry into today?
- Вечер
- When did I lose my calm today, and what would have brought it back?
- Попробуйте сегодня
- Take one two-minute pause today: close your eyes, repeat your principles, then return to the task.
6. Your good belongs with the whole
People share reason, so they belong to one community. What harms the hive cannot help the bee: serving others is part of your own good, not a loss of it.
- Утро
- Whom can I help today without being asked?
- Вечер
- Did anything I did today work against the people around me?
- Попробуйте сегодня
- Do one useful thing for a colleague, neighbour or stranger, and tell no one.
7. Make your response the work
Marcus treats setbacks like a doctor's orders: unwelcome, yet material to work with. What happens is outside his control; how he answers it is his job.
- Утро
- What obstacle can I expect today, and what could it train in me?
- Вечер
- What went wrong today, and what did I make of it?
- Попробуйте сегодня
- Pick one problem you are facing and finish this sentence: 'This is a chance to practise ...'
8. Look past glitter to natural worth
When something dazzles him, Marcus describes it plainly: wine is grape juice, a royal robe is wool dyed with shellfish blood. Seeing things as they are loosens fear and craving.
- Утро
- What do I want badly right now? Describe it in plain words.
- Вечер
- What did I chase today for how it looks rather than for what it is?
- Попробуйте сегодня
- Pick one thing you crave or fear and describe what it really is in one dry sentence.
9. A good life centres on your mind
Marcus brings everything back to what you control: your own judgments. Time is short, people share reason with you and fame fades, so do right now without waiting for applause.
- Утро
- What is within my control today, and what is not?
- Вечер
- Where did I do the right thing today with no one watching?
- Попробуйте сегодня
- Make a two-column list, what you control and what you don't, and spend today's energy on the first column.
Бесплатно на 3 мес.
Получите полное краткое содержание Размышления бесплатно
- Более 200 000 классических произведений в электронном формате и в виде 15-минутных пересказов, а печатные книги и крупный шрифт — по себестоимости.
- До 5 читателей в вашей семье на одном плане
Другие дневники и руководства: Stoic journal prompts · Gratitude journal: 9 prompts and exercises · Summary of Meditations · Meditations study guide · The Enchiridion journal · The Teaching of Epictetus journal · The Golden Sayings of Epictetus journal · On Benefits journal · Все материалы для изучения книг
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