冥想在疯狂时代的重要性

2020年4月14日11:54:33冥想在疯狂时代的重要性已关闭评论 6144088字阅读13分37秒

冥想在疯狂时代的重要性These are times of heightened change,disruption,uncertainty,fear,anxiety.It can feel pretty crazy for most of us.

这些都是高度变化、分裂、不确定、恐惧和焦虑的时代,对于我们大多数人来说,这都是相当疯狂的。

So how do we cope?What can we do in the middle of chaos and crisis?

那么,我们如何应对?在混乱和危机中我们能做些什么?

This is when meditation becomes of critical importance.

这时,冥想变得至关重要。

Without meditation,we have no way of dealing with the anxieties coming up.

如果没有冥想,我们就无法应对即将到来的焦虑。

All of our old ways of coping(which don't normally work very well)are not working at all:

我们过去所有的应对方式(通常都不怎么管用)根本不起作用:

    Distraction and ignoring(how can you ignore something that's everywhere?)

        分心和忽视(你怎么能忽视无处不在的东西呢?)

    Procrastination and avoiding(you can't avoid this crisis)

拖延和逃避(你无法避免这场危机)

    Control of all kinds(you can't control this,though we're all trying to find ways to control)

各种各样的控制(你无法控制这一点,尽管我们都在试图找到控制的方法)

    Exiting,quitting(you can't exit from the world)

退出,放弃(你不能离开这个世界)

    Complaining,lashing out at others(you can do this,but it only makes the situation worse)

抱怨,抨击别人(你可以这样做,但这只会让情况变得更糟)

    Worrying(yep,that's happening a lot)

担忧(是的,这种情况经常发生)

So if our usual ways of coping with worry and uncertainty cannot work right now…what can we do?

那么,如果我们应对忧虑和不确定性的常规方法现在无法奏效......我们能做什么呢?

We can freak out.Or we can meditate.It's our choice.

我们可以崩溃,或者冥想,这是我们的选择。

What Meditation Can Do Right Now

冥想现在能做什么

Meditation isn't magic,but it is a medicine for uncertainty and anxiety.

冥想并不神奇,但它是治疗不确定性和焦虑的良药。

Here's what it can do for us in these times of heightened fears:

在这种恐惧加剧的时代,它能为我们做些什么呢:

    Help us to notice when we're caught up in anxious thoughts—when you notice this,you can do something about it

帮助我们注意到当我们陷入焦虑的时候----当你注意到这一点的时候,你就可以做些什么了

    Help us to see the feelings that are arising for us,which we might not normally notice

帮助我们看到正在为我们产生的情感,这些情感我们通常可能不会注意到

    Interrupt the thought cycles we get caught up in,that might be keeping us from being present or sleeping,by dropping our awareness into the sensations of the body

打断我们陷入的思维周期,这可能会阻碍我们的存在或睡眠,通过让我们的意识进入身体的感觉

    Help calm down and see that in this moment,things are not dangerous,they are actually OK

帮助冷静下来,看看在这一刻,事情并不危险,他们其实是好的

    Bring calm focus when we need to get some stuff done 当我们需要完成一些事情的时候,保持冷静的注意力

These are just a few things you might see from meditation.Obviously,there's much more to it.But it's worth practicing.

这些只是你可能从冥想中看到的一些东西。显然,还有更多的内容。但是这值得练习。

How to Form the Meditation Habit

如何养成冥想习惯

If you don't already have a meditation habit,don't worry…it's absolutely doable.If you've done it before but let it drop,don't worry…just let go of any guilt and start again.

如果你还没有一个冥想的习惯,不要担心...这是绝对可行的。如果你曾经这样做过,但是放弃了,不要担心......放下所有的罪恶感,重新开始。

Here's what I recommend:

以下是我的建议:

1.Pick a time.Let's say 7am each day.Actually,it's best to pick something you already do every single day,and tie the habit to that event—right when you wake up,for example,or right after you shower. 

选择一个时间。比如说每天早上7点。实际上,最好选择你每天已经在做的事情,并将这个习惯与这个事情联系起来ーー例如,当你醒来的时候,或者刚洗完澡的时候

2.Set a reminder.Put the reminder on your phone and calendar every day,so you don't forget.Also put a paper note somewhere you'll see it.Forgetting to do the habit is very common in the beginning.

设置一个提醒。把提醒放在你的手机和日历上,每天,这样你就不会忘记。把纸条放在你能看到的地方。一开始忘记做这个习惯是很常见的

3.Set a timer for 2 minutes.When you're ready to meditate,pick a comfortable spot(a chair or couch is fine),and set a timer for just 2 minutes to start with.Yes,that's very short,but it's a great way to start out a new habit—start very small,so it's easier to stick to.You can increase it by a couple minutes every 7 days,if you do well at sticking to it.

设定2分钟的计时器。当你准备好冥想的时候,选择一个舒适的地方(椅子或者沙发就可以了),设置一个2分钟的计时器开始冥想。是的,这很短,但是这是开始一个新习惯的好方法ーー从很小的习惯开始,这样更容易坚持下去。如果你坚持的很好,你可以每7天增加几分钟

4.Just pay attention to your breath.It's a simple thing to put your attention on—turn your mind's attention to the breath,and leave it there for the 2 minutes.When(not if)your mind wanders from the breath to thoughts…simply notice,and bring the mind back to the breath.Don't worry about getting distracted,it happens to everyone.Just keep coming back to the breath.

注意你的呼吸。把你的注意力放在呼吸上是一件很简单的事情ーー把你的注意力放在呼吸上,让它停留2分钟。当你的思维从呼吸游离到思想时......只需要注意,然后把思维带回到呼吸上。不要担心分心,每个人都会这样。继续呼吸

5.When the timer goes off,thank yourself.A little gratitude helps to stick to any habit.Thank yourself for making the effort,and notice what good this small practice has brought you.

当计时器响起的时候,感谢你自己。一点点感激有助于坚持任何习惯。感谢你自己的努力,注意这个小小的练习带给你的好处

It's pretty simple,but you have to notice the benefits or you'll put off the habit.

这很简单,但是你必须注意到它的好处,否则你就会放弃这个习惯。

»Source»By Leo Babauta

转自:https://eraoflight.com/2020/04/13/the-importance-of-meditation-in-crazy-times/

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  • 本文由 发表于 2020年4月14日11:54:33
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