哪有那么多時(shí)間冥想呀？

By now,almost everyone is aware of the powerful benefits of meditation.When we become conscious of our breathing and direct our awareness inward,our body relaxes,our blood pressure and heart rate drop,and our brain state shifts from anxiety producing beta waves to the smoother experience of alpha waves.

如今，幾乎所有人都知道冥想的好處。當(dāng)我們關(guān)注自己的呼吸和意識(shí)時(shí)，我們的身體會(huì)放松，血壓和心率會(huì)降低，大腦發(fā)出的電波也會(huì)從焦慮的β波轉(zhuǎn)為平緩的α波(小編注：β波，人的四種基本腦波之一，在清醒時(shí)出現(xiàn)，伴有需努力能夠達(dá)到的注意力集中。α波，四種基本腦波之一。是連接意識(shí)和潛意識(shí)的橋梁，是有效進(jìn)入潛意識(shí)的唯一途徑，能夠促進(jìn)靈感的產(chǎn)生，加速信息收集，增強(qiáng)記憶力，是促進(jìn)學(xué)習(xí)與思考的最佳腦波。)

But here's the problem–who has the time?Most of us have jobs to go to,families to care for,and errands to run.In the midst of the chaos of daily life,we simply don't have the luxury of meditating all day like monks in a monastery.There is,however,a simple solution to this problem.It requires that we rethink the very nature of meditation.

問(wèn)題在于，哪里來(lái)的時(shí)間?我們中的大部分不僅要上班，要照顧家人，還要料理各種生活瑣事。在繁雜的日常生活中，像僧侶們那樣冥想實(shí)在是一種求之不得的奢侈。但其實(shí)，這個(gè)問(wèn)題很好解決!只是需要我們重新反思冥想的真正本質(zhì)。

1.It's All About the Breath 一切在于呼吸

You can get lost in the details of meditation.You can become obsessed with posture,mantras(repeated phrases)，and mudras(finger locks).But reduced to its essence,meditation is all about the breath.We always breathe,but,when we meditate,we breathe consciously.We bring our awareness to each inhale and exhale.So while you may not be able to sit in lotus pose during a board meeting,that doesn't mean that you can't meditate.

你可能被冥想的種種細(xì)節(jié)弄的摸不著頭腦，也可能糾結(jié)于姿勢(shì)、禱文、馬德拉舞這樣的細(xì)節(jié)。但是說(shuō)到底，冥想只與呼吸有關(guān)。我們每時(shí)每刻都在呼吸，但當(dāng)我們冥想時(shí)，我們的呼吸是有意識(shí)的。我們把意識(shí)帶入每一次吸氣和呼氣。所以，開(kāi)會(huì)時(shí)，你也許沒(méi)法打坐，但不意味著你沒(méi)法冥想。

2.Finding the Gaps 見(jiàn)縫插針

All of us,no matter how busy,have small gaps in our day that are perfect for meditation.It might be the five-minute wait in line at the grocery store,the 10-minutes you spend stuck in traffic,or the two minutes you spend waiting for your computer to start up.In these moments,try shifting from frustration to meditation.

不論我們有多忙，也總能見(jiàn)縫插針的找到一些零碎的時(shí)間來(lái)冥想。也許是在雜貨店排隊(duì)時(shí)的5分鐘，也許是堵車(chē)時(shí)的10分鐘，也許是等電腦開(kāi)機(jī)時(shí)的2分鐘。在這些空隙中，試著從“沮喪模式”調(diào)整為“冥想模式”。

3.Meditative Multitasking 一心多用

You can also bring meditation into almost any workday task.Take meetings.In my experience,most meetings only require about 50%of our attention.So this leaves about 50%of your attention open for meditation.So rather than getting bored,try meditating.Experiment with bringing your attention to the breath as you follow the flow of the meeting.With practice,you can learn to meditate while doing just about any task–while checking emails,talking on the phone,or commuting to work.

你幾乎可以在做任何日常工作時(shí)進(jìn)行冥想。就拿開(kāi)會(huì)來(lái)說(shuō)，大部分會(huì)議只需要我們付出50%的注意力。也就是說(shuō)你可以用剩下的50%來(lái)冥想。所以，不要陷入無(wú)聊，開(kāi)始冥想吧。試著將注意力放在呼吸上同時(shí)還能跟上會(huì)議的進(jìn)度。多多練習(xí)，你將變得能在做任何工作是進(jìn)行冥想——處理郵件、接電話、在上下班路上等等。