冥想是最自然、最有价值的人类活动，如果大家能够每天练习的话， 在心理、情感、精神的各个方面，你会发生惊人的改变。
Meditation sounds very noble, and there is a perception that only certain people do meditation like monks or martial artists.
冥想听起来很高大上，似乎是那些特别的人才会做的事。
However, meditation is an art practiced by millions of people around the world, people like you and me and with positive effects on their lives.
而事实也证明，无数大师级的人物，他们都热衷于冥想。像你我一样的普通人也可以透过冥想改变生命。
If you are willing to introduce the practice of meditation into your life, you will begin to experience extraordinary and even unexpected changes!
如果大家愿意，就在今天，让“冥想”走进你的生命，带给你意想不到，而又非凡的改变吧！
First, I would like to talk about the relationship between meditation and time management.
首先我来谈谈，冥想和时间管理有什么关系？
In our previous lessons, I have been saying: the basis of time management is energy management.
在前面几讲中我一直在说：时间管理的基础是精力管理。
Experts, in the subjects of procrastination and self-control, highly recommend meditation because they believe that meditation can reduce procrastination and can enhance self-control.
在一些讲拖延症、自控力的著作中，它们都非常推崇冥想，这是因为他们认为冥想可以改变拖延症，认为冥想可以提升自控力。
There are many advantages to meditation. I meditate every day. Sometimes 3 times a day and sometimes once a day. I often meditate before teaching a class.
当然，冥想的好处非常非常多，我也在冥想，有时候一天3次，有时候一天1次，经常在上课之前，我都会冥想。
Meditation is not magic. It has nothing to do with religion. It does not require special skills. It does not take up a lot of your time. Meditation is a practical and valuable activity that you can do virtually anywhere at any time.
冥想和宗教无关，也不需要特别的技巧，更不需要花很多时间，它也不是魔法。冥想是一种可以在任何时间、地点进行的有价值的行动。
Few people understand what meditation really is.
I have been asked: does meditation mean thinking of nothing?
少有人知道什么是真正的冥想。
有人会问我说：冥想是不是就是什么都不想？
I like to explain meditation as a sort of mobile power source in our lives. We can use meditation to recharge our batteries at any time during our busy and hectic day.
其实，冥想就好像是我们生命的移动电源。在我们忙碌的时候，我们可以通过冥想为身体充电。
The basis of time management is energy management. Every day we will spend a lot of energy to work. In order to conserve as much energy as possible for our busy lives, we must learn to be organized and properly relaxed whether we are sitting in our office chairs or actively moving.
时间管理的基础是精力管理，每天我们会耗费大量的精力来工作，因此我们就需要做到动静有序，张弛有道。
At night, you know how to gain energy. Sleep. But how does one gain energy during the day?
晚上我们可以好好睡觉来补充精力，可是白天呢？
Well, there is eating, of course, and exercise and even the noon nap. But is there anything else we can do to give us even more energy?
除了午休、吃饭、运动之外，我们还可以做什么来补充精力呢？
I have talked about the use of Pomodoro Technique when we are at work . Do you remember it?
前面我曾经讲到工作时就使用“番茄工作法”，你还记得吗？
That’s right, 25 minutes to concentrate on work, and 5 minutes to rest.
那就是，25分钟专注地工作，5分钟休息。
In this 5-minute break, sitting quietly and relaxing your mind by not focusing on specific tasks is a good way to rest.
那在这5分钟休息的时候，静坐是非常好的休息方式。
There are many kinds of quiet sitting. Quiet is not just about noise around you. It’s about slowing down the noise in your mind. When you need to slow down and relax your mind, meditation is the method we should use.
静坐分很多种，今天推荐大家在需要安静的时候，用冥想的方法。降低你大脑中的杂音。当你的大脑需要休息的时候，冥想一种很好的方式。
There are many different kinds of meditation. Some are designed to help us relax and others to put us into an altered state of consciousness, but I recommend you use a method called “mindfulness meditation”.
冥想也有很多种，有的能够帮助我们放松，有的能够让让我们能够有意识地觉察。这里就推荐大家使用“正念·冥想”。
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