心灵瑜伽：随时随地做冥想
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，几乎所有人都知道冥想的好处。当我们关注自己的呼吸和意识时，我们的身体会放松，血压和心率会降低，大脑发出的电波也会从焦虑的β波转为平缓的α波(小编注：β波，人的四种基本脑波之一，在清醒时出现，伴有需努力能够达到的注意力集中。α波，四种基本脑波之一。是连接意识和潜意识的桥梁，是有效进入潜意识的唯一途径，能够促进灵感的产生，加速信息收集，增强记忆力，是促进学习与思考的最佳脑波。)
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。
问题在于，哪里来的时间?我们中的大部分不仅要上班，要照顾家人，还要料理各种生活琐事。在繁杂的日常生活中，像僧侣们那样冥想实在是一种求之不得的奢侈。但其实，这个问题很好解决!只是需要我们重新反思冥想的真正本质。
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。
你可能被冥想的种种细节弄的摸不着头脑，也可能纠结于姿势、祷文、马德拉舞这样的细节。但是说到底，冥想只与呼吸有关。我们每时每刻都在呼吸，但当我们冥想时，我们的呼吸是有意识的。我们把意识带入每一次吸气和呼气。所以，开会时，你也许没法打坐，但不意味着你没法冥想。
2. Finding the Gaps
见缝插针
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。
不论我们有多忙，也总能见缝插针的找到一些零碎的时间来冥想。也许是在杂货店排队时的5分钟，也许是堵车时的10分钟，也许是等电脑开机时的2分钟。在这些空隙中，试着从“沮丧模式”调整为“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。
你几乎可以在做任何日常工作时进行冥想。就拿开会来说，大部分会议只需要我们付出50%的注意力。也就是说你可以用剩下的50%来冥想。所以，不要陷入无聊，开始冥想吧。试着将注意力放在呼吸上同时还能跟上会议的进度。多多练习，你将变得能在做任何工作是进行冥想——处理邮件、接电话、在上下班路上等等。
（责任编辑:admin）
