這5分鐘的冥想練習(xí)會讓你平靜下來

這5分鐘的冥想練習(xí)會讓你平靜下來

With so many new anxieties in the world today, achieving a healthy frame of mind can seem more challenging than in years past. Having a daily moment of intentional quiet can go a long way toward a better outlook.

當(dāng)今世界上有這么多新的焦慮，要想擁有一個健康的心態(tài)似乎比過去更有挑戰(zhàn)性。每天有片刻的有意識的安靜對一個更好的前景大有幫助。

This five-minute meditation routine combines both yoga and balance to steady the mind, utilize the breath to become more mindful and reduce stress. Through movements and attention to breath, you'll be on your way to feeling calmer, thinking more clearly and improving concentration and decision-making.

這個五分鐘的冥想練習(xí)結(jié)合了瑜伽和平衡來穩(wěn)定思維，利用呼吸來變得更專注和減少壓力。通過運動和注意呼吸，你會感覺更平靜，思維更清晰，提高注意力和決策力。

Mindfulness meditation, research has shown, is even connected with being able to process new information. You don't need to purchase a meditation cushion to perform mindfulness meditation and reap the benefits. This five-minute routine can be done seated on a yoga mat, on the couch or even at your work-from-home desk.

研究表明，正念冥想甚至與處理新信息的能力有關(guān)。你不需要購買冥想墊來進行專注冥想并獲得好處。這五分鐘的練習(xí)可以坐在瑜伽墊上、沙發(fā)上，甚至是在家辦公的辦公桌上完成。

Maybe you're in need of meditation to help reduce anxiety, improve feelings of depression or just divert your mind to something else. Mindfulness meditation does, in fact, decreases anxiety and improves self-esteem, studies have shown.

也許你需要通過冥想來減輕焦慮，改善抑郁的感覺，或者只是將你的注意力轉(zhuǎn)移到其他事情上。研究表明，正念冥想實際上可以減少焦慮，提高自尊。

As you move through this meditation, focus on deep breathing. Inhale and exhale through the nose, and start by filling up your belly with air. Then feel the air rise up into the chest. As you exhale, empty the chest first and then feel the stomach deflate like a balloon. This slow, conscious and specific breath pattern aids in focusing the mind to the present moment.

當(dāng)你進行冥想時，專注于深呼吸。通過鼻子吸氣和呼氣，開始時讓腹部充滿空氣。然后感覺空氣上升到胸部。呼氣時，先清空胸腔，然后感覺胃部像氣球一樣放氣。這種緩慢、有意識和特定的呼吸模式有助于將注意力集中到當(dāng)前時刻。

Finally, if your mind wanders easily during this sequence, you can focus on a one-word mantra to recite silently to yourself. Choosing a word like "serenity" or "peace" or "confidence" and syncing your movement with your breath can help transport you to a different world.

最后，如果你在這個過程中很容易走神，你可以集中精力默默念一個字的咒語給自己聽。選擇一個像“寧靜”、“和平”或“自信”這樣的詞，并讓你的動作與呼吸同步，可以幫助你進入一個不同的世界。

Seated in a cross-legged position (if you're in a chair, keep your feet flat on the ground with your knees bent). Place your hands on your knees. Inhale as you lift your chest forward and arch your back to look up.

盤腿坐著(如果你坐在椅子上，保持雙腳平放在地上，膝蓋彎曲)。把你的手放在膝蓋上。吸氣時挺胸向前，拱起背部向上看。

Exhale as you round the spine and tuck the chin to the chest, stretching the back.

呼氣時繞著脊柱，將下巴收至胸部，拉伸背部。

Repeat this five times. Focus on breathing slowly and moving through these poses mindfully.

重復(fù)這個動作五次。慢慢地呼吸，用心地做這些動作。

While seated, inhale as you shrug your shoulders up to your ears. Then exhale as you release the shoulders. While doing this movement, keep your spine elongated and your naval pulled into your spine to engage your core.

坐好后，一邊聳肩一邊吸氣。然后呼氣，放松肩膀。在做這個動作的同時，保持你的脊椎被拉長，你的腹部被拉進脊椎來參與你的核心肌群。

In your seated position, reach the arms out to the sides and up above you. Relax the shoulders even though you're reaching the arms up as high as you can.

保持你的坐姿，將手臂伸向身體兩側(cè)，向上伸展。放松肩膀，即使你的手臂盡可能的高。

This mindful breathing exercise can be done seated, standing or even lying down. Place one hand on your stomach and the other hand on your heart. Breathe in as you feel your stomach press against your hand and then feel your chest expand into your other hand. Exhale and feel your chest release and then your stomach release.

這種正念呼吸練習(xí)可以坐著、站著甚至躺著進行。一只手放在肚子上，另一只手放在心臟上。當(dāng)你感覺你的胃壓在你的手上時吸氣，然后感覺你的胸部向另一只手?jǐn)U張。呼氣，感受胸部放松，然后胃部放松。

Repeat this deep breath 10 times. If it becomes challenging to focus on your breathing while sitting still, you can add a count to your breath.

重復(fù)這個深呼吸10次。如果在坐著不動的時候很難集中注意力在呼吸上，你可以對呼吸進行計數(shù)。