今天是大师游戏第162天星期三，继续读《Dark NLP》，前天写了晨间习惯，为了形成闭环，还需要养成晚间习惯。
Think of the morning and evening routines as two complementary pieces of the same puzzle. They are two boundaries of the day and by establishing them, you train your mind to think in terms of achieving a series of aims between the two bookmarks of the routines. So what exactly does an evening routine consist of, and what are its main objectives?
早晚是一天的两个边界，在这两个边界之中，我们努力去实现自己的目标，感觉早晚习惯是我们实现人生目标的加油站。
A successful evening routine has two main purposes - to relax the body and mind and prepare it for rest, and to reflect upon what has taken place during the day in terms of the outcomes attained. The order of the routine varies from person to person, and by experimenting with different routines, you will eventually find out what works for you. However, most routines consist of a mixture of the following processes.
晚间习惯最主要的目的有两个，一个是放松身心，另外一个是反思今天获得的成果。
By the end of the day, we will have accumulated a lot of baggage and stress. Our interactions with others over the course of the day will play out in our minds, and this can even sometimes stop us from sleeping. In order to empty our minds of our woes, meditation can be effective.
经过一天的努力，我们的心上难免会积累一些压力和垃圾，所以晚上做一下冥想会很有效。
Firstly, get in a comfortable position, either sitting up or lying down. Close your eyes and take a series of deep breaths. Make sure that your focus is on the physical sensations present in your body.
找一个舒服的位置，深呼吸，把注意力放在身体的感觉上。
Begin by tensing your toes, and holding them tight for several seconds. Then, allow your toes to relax, and notice the feeling of calm that floods into them. Sequentially work your way up your body, tensing each body part, and then relaxing it. Your awareness should be totally on your body, and away from your thoughts.
收紧你的脚趾然后放松，感受一股平静流入你的脚趾。
Sequentially work your way up your body, tensing each body part, and then relaxing it. Your awareness should be totally on your body, and away from your thoughts.
然后从下到上依次对身体的各个部位做同样的操作，这样你的注意力就全部放在身体上了。
By the time you have worked your way up to your eyelids you should be feeling totally relaxed. It is not time to stop. Instead, picture the feeling of relaxation you experience as a small ball of white light. Where is the light located on your body? Is it glowing? Is it moving? Make the picture as real as you can in your mind.
当你放松了你的眼皮时，想象一下放松像一个发光的小球，去感受这个小球，它在什么位置，它在移动吗？让这个画面越真实越好。
Once you can picture the ball of light clearly, allow it to grow and expand. Picture it growing larger and larger, until it has surrounded your body. Allow your body to spend some time soaking in this relaxing white light, until a sense of deep relaxation permeates your whole being. Slowly, open your eyes.
当你可以清晰地看见这个小球时，让它逐渐变大逐渐扩展，直到它包围着你，然后让你的实体把光全部吸收，感受到一种深层次的放松，然后慢慢地睁开眼睛。
You may wish to look back upon your written list of goals you reviewed at the start of the day. Which of them were you able to achieve? Which of them did you not achieve? What enabled you to achieve the goals you did, and what prevented you from meeting the ones you did not?
这个时候你就可以回顾今天哪些完成了，哪些未完成，有效点是什么？
You may also wish to incorporate into your evening routine a process of visualizing the following day. This should involve having a clear image in your mind of how you want your tomorrow to pan out and the things you will achieve. By taking the time to visualize this, you prime your mind to make it happen, and you will be subtly influenced into taking actions that move you closer towards your intended outcome.
另外可以想象一下明天你想取得什么样的成果，让你的潜意识去采取行动获得你想要的结果。
Rather than simply recording what has happened to you in the course of the day, you should focus on recording your internal thought processes at the time. You should also spend time pondering why you have arrived at the subjective understanding of the day, for example why has another meaning not seemed a better fit to you? By doing this, you will gain a greater understanding of your own thought processes and the way in which your mind operates. You can use this information to model your own peak states and enter into them more consistently.
通过晚间习惯，我们不仅可以记录发生了什么，还可以记录这些为什么会发生以及我们内在的思维过程，通过这些记录和反思习惯，我们可以更容易把自己调整到最舒服的状态。
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