你為什么以及如何開始坐著的習(xí)慣

你為什么以及如何開始坐著的習(xí)慣

I'm sitting on deep green moss at the base of an old Sitka spruce. Sunlight is filtering down through a canopy of pine and alder, vine maple and salmonberry. On my right, a small creek tumbles over rocks and fine silt, wraps around the little knoll I'm on and continues down a small green ravine into a sedge-filled marsh. There's a tiny, mouse-sized (and mouse-colored) Pacific wren a few feet away feeding in the tangle of sword ferns, and a few minutes ago a varied thrush flew up from the underbrush into the spruce, staring down at me for a minute or two before flying off.

我正坐在一棵古老的錫特卡云杉底部的深綠色苔蘚上。陽(yáng)光透過松樹、赤楊、藤楓和沙門莓的樹冠照射下來。在我的右手邊，一條小溪在巖石和淤泥上翻滾，環(huán)繞著我所在的小山丘，沿著一條綠色的小峽谷向下延伸，進(jìn)入一片平靜的沼澤。離我?guī)子⒊哌h(yuǎn)的地方，有一只和老鼠一樣大小(和老鼠一樣顏色)的太平洋鷦鷯正在劍齒纏繞的蕨類植物中覓食。幾分鐘前，一只不同種類的畫眉從灌木叢中飛上云杉，低頭盯著我看了一兩分鐘，然后飛走了。

Starting a sit-spot routine connects you with nature, which has proven health benefits. (Photo: Irina Shapirova/Shutterstock)

The location I'm describing is a place I visit at least four or five times a week. It's my location for a sit-spot routine that makes me a happier, healthier, more observant and more optimistic person.

我描述的地點(diǎn)是一個(gè)我每周至少訪問四到五次的地方。這是我坐著的位置，讓我成為一個(gè)更快樂、更健康、更善于觀察和更樂觀的人。

The sit-spot practice is a favorite — practically required — routine among naturalists who have noted for countless years that it's the best way to really learn about the species that live around you.

靜坐練習(xí)是博物學(xué)家們最喜歡的——實(shí)際上也是必須的——一種慣例，他們多年來一直認(rèn)為這是真正了解生活在你周圍的物種的最好方法。

But increasingly it's also a practice that doctors can get behind.

但醫(yī)生們也越來越多地支持這種做法。

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A sit-spot is simply a place you can quietly enjoy a slice of nature. (Photo: Leszek Glasner/Shutterstock)

Time outdoors increases concentration, decreases stress, lowers blood-pressure and provides many more positive effects. Call it nature connection, forest bathing or whatever else you like, the long and short of it is that going outside is good for you.

在戶外活動(dòng)的時(shí)間可以提高注意力，減少壓力，降低血壓，并產(chǎn)生許多積極的效果。你可以把它叫做與大自然的聯(lián)系，森林浴或者其他任何你喜歡的活動(dòng)，總之，戶外活動(dòng)對(duì)你有好處。

One easy, straightforward routine you can do on a daily basis to gather some of these benefits is adopting a sit-spot.

你可以每天做一個(gè)簡(jiǎn)單、直接的日?；顒?dòng)來獲得這些好處，那就是坐著。

How to find your sit-spot

如何找到你靜坐的地點(diǎn)

Enjoying nature, even in our own backyards, has proven health benefits. (Photo: Jamie Hooper/Shutterstock)

1. It needs to be close to your home — no more than a five-minute walk from your front door. Yes, it can even be in your backyard.

它必須離你家很近——從你家前門步行不超過5分鐘。是的，它甚至可以在你的后院。

This close proximity is what will help make visiting your spot a routine. The longer it takes you to get to your spot, the less likely you will be to visit multiple times a week. And if you aren't visiting it regularly, then you can't tap into all those healthful benefits.

這種近距離的接觸將有助于使參觀你的景點(diǎn)成為一種慣例。你到達(dá)目的地的時(shí)間越長(zhǎng)，你就越不可能一周去很多次。如果你不經(jīng)常做，那么你就不能獲得所有這些健康益處。

Birdwatching helps you to get to know the animals you're sharing space with. (Photo: Tsveta Nesheva/Shutterstock)

2. It needs to have some animal activity.

需要一些動(dòng)物活動(dòng)。

Most any location you choose will have at least a handful of robins or sparrows hanging around, if not more wildlife to watch. Notice the evidence of how they're using the landscape. This helps you tune in to more than just the scenery around you but also to the fact that you're part of a larger ecosystem. It inspires the connection — the awe — that triggers so many other wonderful benefits of nature.

在你選擇的大多數(shù)地方，至少會(huì)有一些知更鳥或麻雀出沒，如果沒有更多的野生動(dòng)物供你觀賞的話。注意他們?nèi)绾卫镁坝^的證據(jù)。這不僅能幫助你欣賞周圍的風(fēng)景，還能讓你意識(shí)到你是一個(gè)更大的生態(tài)系統(tǒng)的一部分。它激發(fā)了人與人之間的聯(lián)系，激發(fā)了人們對(duì)大自然的敬畏之情。

Get comfortable in your sit-spot. You can bring a cushion to sit on, a thermos of tea or other things that will help you settle in to sitting. (Photo: Crazy Squirrel/Shutterstock)

3. It needs to be safe.

它必須是安全的。

Ideally, your sit-spot will be secluded so that you can have some solitary time to sit in peace and get comfortable without distraction or influence from other people. But in this solitude, you must feel safe. Pay attention to the area around you and the area leading into and away from your sit-spot. If any red flags go up that make you feel unsafe, select a different location.

理想情況下，你的座位應(yīng)該是僻靜的，這樣你就可以有一些獨(dú)處的時(shí)間來安靜地坐著，不受他人的干擾和影響。但在這種孤獨(dú)中，你必須感到安全。注意你周圍的區(qū)域和進(jìn)出你坐著的地方。如果出現(xiàn)任何讓您感到不安全的危險(xiǎn)信號(hào)，請(qǐng)選擇一個(gè)不同的位置。