| 时间 | 英文 | 中文 |
|---|---|---|
| [00:06] | [soft music playing] | |
| [00:08] | [Andy] Who or what do you appreciate most in your life right now? | 你现在最感谢的人或事物是什么？ |
| [00:13] | So much of our life is spent wanting to be somewhere else, | 我们大部分的时间 都想著要去别的地方 |
| [00:17] | perhaps to be doing something else, | 或者做点别的事 |
| [00:19] | or maybe even to be with someone else, | 或甚至是想和其他人在一起 |
| [00:21] | that we miss what’s going on in this moment right now. | 以至于我们错过了 当下正在发生的事情 |
| [00:26] | There’s a lot to think about. | 平时有很多要思考的事情 |
| [00:28] | Our work, our families, hopes, dreams, fears. | 工作、家人、希望、梦想、恐惧 |
| [00:33] | We forget that pausing is really a way to appreciate | 我们忘了暂停是一种 |
| [00:36] | the preciousness of human life. | 感谢人生珍贵的方式 |
| [00:38] | You know, when you directly experience that feeling of what it means to be alive… | 就是那种直接感受到活著的感觉 |
| [00:43] | [birds chirping] | |
| [00:44] | …you feel genuinely grateful, if only for a moment. | 就算只有一下子也真心觉得感激 |
| [00:48] | These are the things that we can so easily take for granted | 当我们忙于日常生活中的事务时 |
| [00:51] | when we’re caught up in our everyday life. | 这些时刻很容易被视为理所当然 |
| [00:54] | Always chasing after the future, | 总是追逐著未来 |
| [00:56] | always looking back to the past, | 总是回想著过去 |
| [00:58] | and not appreciating that a mind, that may admittedly be troublesome at times, | 没有意识到心智有时虽令人头痛 |
| [01:04] | has the potential | 但也有巨大潜力 |
| [01:05] | to be both happy and healthy. | 能够变得既快乐又健康 |
| [01:08] | So in this episode, we’ll be exploring gratitude | 我们本集要探讨感恩的力量 |
| [01:11] | and learning, through appreciation, how to fall in love with life again. | 并学会透过感谢再次爱上生活 |
| [01:15] | [soft music continues] | |
| [01:25] | Hi, I’m Andy, and welcome to Headspace Guide to Meditation. | 嗨，我是安迪 欢迎来到《冥想正念指南》 |
| [01:31] | So many years ago, I used to work in a… a clinic | 多年前，我在诊所工作 |
| [01:33] | where I’d see people one-to-one. | 与人一对一面谈 |
| [01:35] | They’d come to learn meditation | 他们会来学习冥想 |
| [01:37] | or to try and help manage certain things that were going on in their life. | 或想寻求协助 以处理好生活中发生的事情 |
| [01:43] | And there was one occasion where this chap came along, | 有一次 |
| [01:46] | and he was primarily there | 一名男子来找我 |
| [01:49] | because he felt very sort of stressed in his life. | 他… 来诊所的主因是生活压力很大 |
| [01:52] | There was a lot going on. He had a very restless mind. | 发生了很多事，他心神不宁 |
| [01:55] | And we were doing an exercise, a little bit similar to the one that we’re gonna do today, | 我们当时做的练习与今天要做的类似 |
| [01:59] | around appreciation and gratefulness. | 与感激、感恩有关 |
| [02:01] | And going into this exercise, I asked him a question. | 练习时，我问了他一个问题 |
| [02:05] | And that was, | 那就是 |
| [02:06] | “Who or what do you appreciate most in your life right now?” | “你现在最感谢的人或事物是什么？” |
| [02:12] | And at the end of the exercise, he looked sort of visibly moved | 练习结束时 他看起来很感动 |
| [02:16] | and yet a little uncomfortable. | 但也有点不自在 |
| [02:18] | And I didn’t ask, but he offered, and he said, | 我没多问，但他主动说 |
| [02:20] | “Hey, do you mind if I share with you | “我能告诉你 |
| [02:22] | kind of what came up during the exercise?” | 我练习时在想什么吗？” |
| [02:24] | And I said, “Sure. You don’t have to. It’s for you. It’s not for me.” | 我说：“当然，你不必告诉我 这个练习是给你的，不是给我的” |
| [02:27] | And he said, “Yeah, but I feel a bit guilty,” | 他说：“我知道，但我觉得有点愧疚” |
| [02:30] | and I said, “Sure, so tell me,” you know? | 我说：“当然好，告诉我吧” |
| [02:33] | And he said, “Well, look, my life is– I’m very fortunate. | 他说：“我这一生很幸运 |
| [02:36] | You know, I have… have a business. I have a wonderful family. | 我事业有成、家庭美满 |
| [02:40] | I have beautiful young children. I have so many good things in my life, | 小孩都很可爱，有很多好事发生 |
| [02:44] | but when I ask myself that question, | 但我问自己这个问题时 |
| [02:47] | the thing that came up in my mind was my morning cup of coffee.” | 我想到的竟然是早晨的咖啡” |
| [02:51] | He said, “It makes me feel a little bit uncomfortable.” | 他说：“所以我有点不自在” |
| [02:54] | And we dug into that a little bit. | 我们就深入讨论了 |
| [02:56] | And as he talked about what that represented in his day, | 他谈到咖啡在他日常生活中 所代表的意义 |
| [03:00] | that moment in the day where he had all of those things in his life | 他的生活中有那么多事情发生 |
| [03:04] | that he enjoyed and was grateful for, | 但他乐在其中并觉得感恩的时刻 |
| [03:07] | it was a moment of quiet, of stillness. | 是安静、静止的时刻 |
| [03:11] | You know, he talked about how the coffee smelled, the ritual of making it. | 他谈到咖啡的香气、煮咖啡的仪式 |
| [03:16] | There was something sort of deeply peaceful about that moment. | 那一刻极为平静 |
| [03:20] | It was almost like a meditation in itself. | 简直就像冥想本身一样 |
| [03:24] | And the truth is we all have these moments throughout the day. | 事实上，我们从早到晚 都有这些时刻发生 |
| [03:27] | Opportunities where we can truly be more present to feel | 我们真正有机会 更专注于当下 |
| [03:32] | a greater sense of appreciation in our life. | 对生活更加感谢的时刻 |
| [03:35] | [soft music continues] | |
| [03:38] | So, when it comes to feeling more grateful in our life, | 说到对生活中的人事物更加感激 |
| [03:42] | when it comes to actually falling in love with life again, | 说到再次真正爱上生活 |
| [03:46] | there are different ways of coming at it. | 有几种方法可以达成 |
| [03:50] | One way is to begin with the thinking mind, | 一种方法是从思绪开始 |
| [03:53] | and by that I mean to consider, | 我指的是 |
| [03:56] | to think about the things that are going well in your life. | 思考人生中顺利的事情 |
| [04:00] | [whooshing] | |
| [04:01] | It might be something that happens on a daily basis. | 这可能是每天都发生的事 |
| [04:04] | [soft music continues] | |
| [04:06] | It might be your physical health. | 可能是身体健康 |
| [04:09] | It might be the people around you. | 可能是身边的人 |
| [04:13] | It might be the environment or the place that we live in. | 可能是环境或我们生活的地方 |
| [04:16] | [birds chirping] | |
| [04:18] | There are so many different ways that we can find areas of our life | 我们有很多方法可以找到 |
| [04:22] | that are actually working well. | 生活中顺利的部分 |
| [04:24] | The tricky thing, when thinking about it, is that it doesn’t necessarily connect | 思考时棘手的是，这些人事物 |
| [04:28] | to the story that we have in our mind, | 不总是能与我们所想的连结 |
| [04:31] | with that place within ourselves where that feeling of appreciation, | 不总是能与我们的感激之情 |
| [04:36] | that feeling of gratefulness lives. And we’ve all experienced that before, | 和感恩之情所连结 我们都经历过 |
| [04:40] | or we’ve had that moment where, for whatever reason, | 我们都遇过某件事 |
| [04:43] | something or someone has touched us in a way | 或某个人触动我们的方式 |
| [04:45] | that just allows us to experience that feeling of appreciation. | 能激发我们的感谢之情 |
| [04:51] | So we need to create a space for that. | 我们必须为此创造空间 |
| [04:53] | In fact, when I think back to the monastery, | 事实上，当我回想之前在僧院 |
| [04:55] | and reflecting on the precious nature of life | 反思人生的珍贵本质时 |
| [04:58] | is one of the very first things that you do when you get to the monastery. | 那正是刚进入僧院后 要做的其中一件事 |
| [05:01] | You’re encouraged, first thing in the morning, | 早上醒来的第一件事 |
| [05:03] | rather than jumping out of bed, to sit up in bed | 院方会鼓励我们别立刻跳下床 而是先坐在床上 |
| [05:06] | and to take 20, 30 seconds just to pause | 然后花20、30秒暂停一下 |
| [05:10] | and be grateful that you have woken up in the morning. | 感谢你早上醒来了 |
| [05:13] | [electronic music playing] | |
| [05:14] | Before every meal in the day, to pause just for 10, 20, 30 seconds, | 每日吃三餐前暂停个10、20、30秒 |
| [05:20] | just to consider where the food’s come from, | 想想食物从何而来 |
| [05:22] | and to be grateful that it’s sitting in front of you. | 并感谢食物来到你的面前 |
| [05:26] | When you’re with someone else, | 你和某个人相处时 |
| [05:28] | rather than thinking about what’s going on in your own life, | 别只顾著想自己发生的事情 |
| [05:32] | actually being present with that other person, | 而是专注在当下 |
| [05:34] | appreciating time with that other person. | 感恩与对方相处的时间 |
| [05:39] | So there are so many different opportunities in the day | 一天中有各式各样的机会 |
| [05:43] | to tap into that feeling of appreciation. | 能够表达感谢之情 |
| [05:47] | As long as we know where they are and how to look after them, | 只要我们意识到 它们在哪里，并且加以留心 |
| [05:51] | then life starts to look and feel very different, very quickly. | 那么人生很快地就会有所改变 |
| [05:56] | [music swells] | 而且你会感到焕然一新 |
| [05:58] | And that’s essentially what we’re gonna be doing together today | 这就是我们今天要一起做的 |
| [06:01] | in this technique that I’m gonna guide you through. | 我会引导你 |
| [06:03] | It’s called “reflection,” and it’s one of my favorites | 这个练习叫“反思”，是我最喜欢用的 |
| [06:05] | for tapping into that feeling of appreciation in our life. | 在生活中找回感谢之情的方法 |
| [06:09] | It’s an unusual meditation technique but really effective. | 这是不寻常的冥想技巧，但很有效 |
| [06:13] | So in many ways, you need to do it, really, to get a… a feeling of it. | 你有很多方法可以尝试并抓到感觉 |
| [06:17] | But just to give you a heads-up, the practice of reflective meditation | 但我要先提醒，反思冥想的练习 |
| [06:20] | is really a way of creating space in the mind where we can choose | 是一种在心智中创造空间的方式 |
| [06:24] | a… a question or a topic of contemplation and focus our attention upon it. | 让我们选择一个沉思的问题或主题 并集中注意力反思 |
| [06:30] | And, of course, when our attention wanders to other thoughts, | 当然，我们的注意力 飘去思考其他事情时 |
| [06:33] | we simply return again to our chosen topic. | 只要回到原本选择的主题就好 |
| [06:36] | Now, the intention of the reflection technique | 反思技巧的目标 |
| [06:39] | is to encourage a quiet, clear space in the mind | 是要鼓励心智 创造出干净、安静的空间 |
| [06:42] | into which we can then drop a question. | 使我们能够问自己问题 |
| [06:45] | It’s not about trying to answer the question. | 重点不是试著回答问题 |
| [06:48] | We don’t want to be in our usual, everyday thinking | 我们可不想落入日常的思考模式 |
| [06:51] | where we try to solve the problem. | 认为问题就是必须解决 |
| [06:54] | Instead, we just want to observe what’s happening | 我们只要观察就好 |
| [06:57] | when we drop that question in. | 我们问了问题后 |
| [06:59] | Curious to see what bubbles up to the surface… | 观察浮现的东西是什么 |
| [07:02] | [bubbling] | |
| [07:04] | …whether that’s a thought, | 不管是一个想法 |
| [07:06] | a feeling, | 一种感受 |
| [07:07] | or even a physical sensation. | 或甚至是一种身体感觉 |
| [07:09] | [soft music playing] | |
| [07:12] | Sometimes the result may seem related to the question, | 有时结果看似与问题有关 |
| [07:15] | at other times, not at all. | 有时则完全不是如此 |
| [07:17] | That’s why it’s good to frame the question in the second person and to ask, | 因此如果能用第二人称的方式 来问问题比较好 |
| [07:21] | “What do you think?” instead of, “What do I think?” | 不问“我觉得如何？” 而是“你觉得如何？” |
| [07:26] | When we do this, the exercise becomes less conceptual. | 这么做，练习会感到比较踏实 |
| [07:30] | The mind’s a little more open and naturally curious. | 心智会更开放，自然会变得好奇 |
| [07:34] | And, hey, maybe we just sit there and laugh. | 我们或许只是坐著大笑 |
| [07:36] | or cry or do both. | 或是哭泣，或又哭又笑 |
| [07:38] | -The truth is, it doesn’t matter. -[crying] | 事实是，那并不重要 |
| [07:40] | -There’s no right or wrong answer. -[laughing] | 这并没有正确或错误的答案 |
| [07:43] | It’s about learning to listen to the mind, | 重点是学习倾听心灵的声音 |
| [07:45] | to be curious, to be interested. | 心存好奇心、对事物感到有兴趣 |
| [07:48] | To understand that it’s about the journey rather than the destination. | 要知道重点是过程，而非目标 |
| [07:52] | [water rippling] | |
| [07:56] | [wind whooshing] | |
| [07:58] | So the origins of this reflection technique | 反思技巧的来源 |
| [08:00] | come from a set of foundational techniques in the Tibetan practice | 来自于西藏常规的一系列基本技巧 |
| [08:04] | that date back nearly a thousand years. | 已有近一千年历史 |
| [08:07] | It’s typically the very first thing a novice does when entering the monastery, | 这通常是新手进入僧院的第一件事 |
| [08:11] | spending perhaps a week or even a month just reflecting on this one question | 花一周，甚至一个月的时间 |
| [08:16] | centered around the appreciation of this precious human life. | 反思这个关于珍贵人生的感恩问题 |
| [08:21] | The intention is to create an environment where we touch the emotion | 问题的目的是想创造出能够连结情绪 |
| [08:25] | rather than just touch the thought, | 而不只是连结想法的环境 |
| [08:27] | ensuring that we’re actually grateful for life, | 确保我们真的感谢生命 |
| [08:30] | to the extent that it becomes precious | 直到我们还活著时 |
| [08:33] | and positive while we’re alive. | 就能感觉到人生变得珍贵 以及正向 |
| [08:36] | So, why is it so important that we do feel a sense of gratefulness in our life? | 感谢之情为什么如此重要？ |
| [08:41] | Well, it’s not just a nice idea. | 这不只是个好想法 |
| [08:43] | Science has shown that it actually contributes to our sense of happiness | 科学证明这真的能促进我们的快乐感 |
| [08:49] | and our sense of overall well-being | 以及整体的幸福感 |
| [08:51] | and how it can actually make us feel different in our life. | 而且真的能使我们感觉到不同 |
| [08:55] | [water rippling] | |
| [08:56] | In one particular study, | 在一项研究中 |
| [08:57] | they asked participants at the end of each day just to consider | 他们要受试者每天睡前想想 |
| [09:01] | three things in their lives that they’re grateful for. | 生活中觉得感谢的三件事 |
| [09:05] | And in writing those things down, in reflecting on those positive things, | 把事情写下来、反思正向事情的过程 |
| [09:09] | they’ve essentially discovered | 基本上，研究家发现 |
| [09:11] | that taking the time to do this on a regular basis | 花时间定期做这种事情 |
| [09:14] | not only helps people feel better in the moment | 不只能帮助人在当下有更好的感受 |
| [09:17] | but also allows them to feel happier in their everyday life. | 也能让他们每天生活中感觉更快乐 |
| [09:21] | [soft music continues] | |
| [09:23] | So the results of this study essentially mean that if we can find a way | 所以研究的结果基本上代表 不论在一天中的何时 |
| [09:27] | of introducing that greater sense of gratitude at any time in our day, | 只要我们能够找到强烈的感激之情 |
| [09:32] | it can significantly improve happiness | 就能大大提升幸福感 |
| [09:35] | and help us learn to fall in love with life again. | 并帮助我们学习再次爱上生活 |
| [09:40] | So now it’s time to take a few minutes to put all of this together | 现在正是时候花几分钟 |
| [09:44] | as I guide you through the meditation. | 在我会引导你冥想时统整这一切 |
| [09:47] | So, as always, make sure that you are sitting comfortably, lying comfortably. | 一如往常，先舒服地坐著或躺著 |
| [09:53] | Remember, the only thing that’s important is that your back is… is fairly straight. | 记住，重点是要将背部挺直 |
| [09:57] | Other than that, just make yourself comfortable. | 除此之外，只要让身体舒适就好 |
| [09:59] | [music ends] | |
| [10:00] | A few reminders to help you to get the best out of the exercise. | 为了达到最好的效果 以下是几点提醒 |
| [10:04] | Remember, it’s natural for the mind to wander, | 记住，思绪飘走是很自然的事情 |
| [10:07] | so just allow thoughts to come and go. | 就让那些想法来来去去吧 |
| [10:11] | Remember, it doesn’t need a lot of effort. | 记住，你不需要太过刻意 |
| [10:14] | This is the one time in the day when you can truly let go | 这是一天中你唯一能完全放下 |
| [10:17] | and just allow the body and mind to unwind. | 让身心完全放松的时刻 |
| [10:22] | And finally, with this specific technique, | 最后做这个练习时 |
| [10:24] | it doesn’t matter what arises when you ask the question. | 不管浮现出的东西是什么 |
| [10:27] | Try to avoid the temptation to think about it, to judge it or analyze it. | 尽量避免想要加以思考、评断或分析 |
| [10:32] | Just allow it to have its own time, its own moment. | 只要让回答有自己的时间浮现就好 |
| [10:35] | And don’t worry if it doesn’t even lead to a feeling of appreciation. | 就算没有带来感谢之情也别担心 |
| [10:38] | Like all meditation exercises, it takes a little bit of time | 就像所有冥想练习一样 |
| [10:42] | and a little bit of practice sometimes. | 有时需要一点时间和练习才能上手 |
| [10:45] | But right now, all you need to do | 但你现在只要 |
| [10:48] | is to begin with your eyes open. | 先将眼睛张开 |
| [10:50] | A nice, soft focus. Just aware of the space around you. | 眼神要徐缓但专注 只要留心周遭环境就好 |
| [10:57] | And just maintaining that soft focus with the eyes, | 继续保持徐缓但专注的眼神 |
| [11:01] | just taking a couple of big, deep breaths. Breathing in through the nose… | 做几次深长的呼吸，用鼻子吸气 |
| [11:07] | …and out through the mouth. | 用嘴巴吐气 |
| [11:11] | So as you breathe in through the nose, | 用鼻子吸气时 |
| [11:15] | it’s the sense | 感受到 |
| [11:17] | of the lungs expanding, the body filling with air. | 肺部扩张，身体充满空气 |
| [11:22] | As you breathe out, | 吐气时 |
| [11:25] | just noticing how the muscles in the body begin to soften | 只要注意身体肌肉如何 |
| [11:30] | as you exhale. | 在你吐气时开始放松 |
| [11:33] | And just one more time, breathing in through the nose. | 最后一次，用鼻子吸气 |
| [11:39] | And as you breathe out this time, just gently closing the eyes if you’d like to | 这次吐气时，要的话也能轻闭双眼 |
| [11:44] | and just allowing the breath | 让呼吸 |
| [11:47] | to return to its natural rhythm. | 回到自然的频率 |
| [11:51] | And just take a moment, | 在做其他事情之前 |
| [11:54] | before you do anything else, just to appreciate | 花点时间感谢 |
| [11:57] | that feeling of having stopped. | 停下来的感觉 |
| [12:03] | Of having nowhere to go and nothing to do. | 不用去别的地方，不用做其他事情 |
| [12:10] | Feeling the weight of the body pressing down into the seat | 感觉身体重量压在座位 |
| [12:15] | or the floor below you. | 或是身体下方的地板上 |
| [12:22] | Perhaps noticing any sounds around you. | 也许你注意到周围有声音 |
| [12:29] | And rather than resisting them, just allowing the sounds, | 不需要反抗，只要让声音 |
| [12:33] | the thoughts, to come and go. | 和思绪来来去去 |
| [12:40] | And just use this opportunity, as well, just to notice how the body feels. | 也利用这次机会观察身体的感觉 |
| [12:49] | So whether the body feels heavy or light. | 感受一下身体是沉重还是轻盈的 |
| [12:57] | And whether there’s a sense of stillness or restlessness | 看看身体现在 |
| [13:02] | in the body right now. | 感到平静或躁动不安 |
| [13:12] | And as you begin | 在你开始 |
| [13:15] | to notice those different feelings, sensations in the body… | 注意到这些不同的感受和身体感觉时 |
| [13:21] | …just starting to notice the movement of the breath. | 开始注意呼吸的起伏 |
| [13:26] | That rising and falling sensation. | 那种上升、下降的感觉 |
| [13:34] | So, as always, begin in a very general way, | 一如往常，从最普通的方式开始 |
| [13:37] | just noticing where in the body you feel that movement. | 留意身体哪个部位感受到那种起伏 |
| [13:43] | Whether it’s in the chest, | 不管是在胸口 |
| [13:46] | diaphragm, the stomach. | 横膈膜还是腹部 |
| [13:52] | Doesn’t matter where you feel it. | 不论是哪个部位 都没有关系 |
| [13:55] | Don’t need to breathe in any special way. | 不需要用特殊的方式呼吸 |
| [14:00] | And if you can’t feel that movement at all, | 如果你感觉不到那种起伏 |
| [14:02] | just gently placing your hand on your stomach. | 轻轻地把手放在肚子上 |
| [14:08] | And we’re just gonna stay | 我们要停留在这里 |
| [14:10] | with that rising | 感受上升 |
| [14:12] | and falling sensation. | 和下降的感觉 |
| [14:17] | Just as the body and mind begin to settle. | 让身心慢慢沉淀下来 |
| [14:47] | So remember, natural for the mind to wander. | 记住，思绪乱飘是很正常的 |
| [14:51] | Just noticing the wandering. | 只要注意到思绪飘走了就好 |
| [14:53] | And gently coming back to the breath. | 然后慢慢回到呼吸上 |
| [14:58] | And you can use your breath throughout today’s exercises, | 整个练习过程中 |
| [15:01] | that place to come back to | 都可以在分心时 |
| [15:04] | if the mind wanders off. | 利用呼吸把思绪带回 |
| [15:11] | Now, in having settled | 现在心智稍微… |
| [15:13] | the mind a little, we’re gonna ask that question. | 沉淀下来后，我们要问问题了 |
| [15:18] | Who or what | 你想到谁 或者什么事情 |
| [15:21] | do you appreciate most in your life right now? | 让你此刻觉得很感谢的吗？ |
| [15:26] | So ask yourself that question in the exact same way, | 问这个问题的方式 |
| [15:29] | as though you’re asking somebody else. | 要感觉很像在问别人一样 |
| [15:33] | And just notice | 只要留意 |
| [15:35] | what comes to the surface. | 浮现出的东西是什么 |
| [15:46] | Without any expectation, | 不带任何期待 |
| [15:49] | without any judgment, | 不做任何评断 |
| [15:52] | without any hurry. | 不必急著回答 |
| [15:57] | Just allowing… | 只要… |
| [16:00] | that feeling to emerge. | 让感觉浮现出来 |
| [16:06] | Now, if no particular feeling comes up, that’s fine. It’s natural. | 如果没浮现任何感受也没关系 那是完全正常的 |
| [16:13] | Sometimes it takes a little bit of practice. | 有时候需要一点练习 |
| [16:16] | If there’s an obvious feeling, just allowing that feeling to remain. | 如果有明显的感受，让那种感受停留 |
| [16:22] | Just resting in that feeling of gratitude. | 停留在那种感谢之情中 |
| [16:34] | If there was no clear feeling, | 如果没有清晰的感受，只要轻轻地 |
| [16:36] | just gently asking that same question again. | 再问一次同样的问题 |
| [16:43] | And just creating that space. | 创造那个空间 |
| [16:57] | Again, we’re not thinking about what comes to the mind. | 再次提醒，不要思考浮现出的东西 |
| [17:01] | We’re not judging it, | 我们不做出评断 |
| [17:03] | analyzing it. | 不加以分析 |
| [17:05] | We’re just creating the space. | 我们只是在创造空间 |
| [17:07] | And then if there is a feeling, | 如果有感觉浮现出来 |
| [17:09] | just allowing ourselves to stay with that feeling | 只要让自己停留在那种… |
| [17:13] | of appreciation. | 感谢之情中 |
| [17:38] | And then allowing | 然后… |
| [17:41] | that feeling to remain. | 让那种感觉停留 |
| [17:45] | Just beginning to bring the attention | 开始将注意力 |
| [17:50] | back into the body, | 带回到… 身体… |
| [17:54] | back to that feeling of weight | 回来感觉那股重量 |
| [17:57] | and contact. | 和接触 |
| [18:14] | Back to any sounds around you. | 回到你周遭的任何声音上 |
| [18:27] | And whenever you feel ready, | 等你准备好 |
| [18:30] | you can just gently open the eyes. | 再轻轻地 张开眼睛 |
| [18:36] | Take a moment. Notice how you feel in the body | 停留一下，观察身体… |
| [18:41] | and in the mind. | 和心理的感受 |
| [18:45] | Know that this is a technique | 要知道这个技巧 |
| [18:47] | it can take a few times to really get comfortable with. | 可能要多练习几次才能习惯 |
| [18:51] | And for the mind to be able to let go of thinking, to relax | 心智才能放下思考、完全放松 |
| [18:55] | so that you can feel | 这样你才能感觉到 |
| [18:58] | that feeling of appreciation. | 那种感谢之情 |
| [19:02] | And, as always, put in that intention to carry this with you | 一如往常，将冥想中的觉察 |
| [19:06] | into your everyday life. | 带入日常生活中 |
| [19:08] | Not just the feeling that you might be experiencing right now | 不只是你现在可能有的感受 |
| [19:12] | but also the intention to notice those moments in life | 也要有意识地觉察到生活中 |
| [19:18] | where things are going right, | 顺利的时刻 |
| [19:20] | where you can pause for a moment | 可以暂停片刻 |
| [19:23] | to be thankful. | 表达感谢的时刻 |
| [19:28] | So, over time, | 假以时日 |
| [19:30] | this type of exercise allows us to train the mind | 这种练习能让我们训练心智 |
| [19:34] | to remember the feeling | 记得那个感觉 |
| [19:37] | so that it arises more often. | 让它更常出现 |
| [19:40] | And when it does arise, it lasts a little bit longer. | 当它出现时，它会持续更久 |
| [19:45] | And in training the mind in this way, | 用这种方式训练心灵 |
| [19:47] | we can start to feel | 我们可以开始感觉… |
| [19:50] | a greater sense of gratitude | 更大的感激之情… |
| [19:53] | not just in our meditation | 不只是在冥想中… |
| [19:55] | but in every part of our life. | 而是在日常生活中也是如此 |
| [19:57] | [soft music playing] | |
| [19:58] | And hopefully, we can begin that process | 希望我们能重新开始 |
| [20:01] | of falling in love with life again. | 爱上生活的过程 |
| [20:04] | And remember, meditation is a practice. | 记住，冥想是种练习 |
| [20:07] | It’s really important to repeat this technique | 重复练习是很重要的 |
| [20:10] | in order to experience it as part of our everyday life. | 这样才能在日常中也体验到 |
| [20:18] | And please do join me in the next episode, | 请继续收看下一集 |
| [20:20] | where we’ll be exploring stress and anxiety, | 我们会探讨压力和焦虑 |
| [20:23] | how we can create some space in our mind from our thoughts | 我们要如何在心智中创造出一些空间 |
| [20:27] | so that we can live a happier and healthier life. | 好让我们活出更快乐、健康的人生 |
| [20:31] | [soft music playing] |