安迪 普迪科姆 - 只需专注10分钟 （视频链接 ↓↓↓）
We can't change every little thing that happens to us in life, but we can change the way that we experience it. That's the potential of meditation, of mindfulness.
生活中很多小事情无法改变，但是我们可以改变我们感受它的方式。
如果你也对“冥想”“专注力”“情绪控制”“注意力”感兴趣，就一起来听听这位英国和尚的演讲：
when did you last take any time to do nothing? Just 10 minutes, undisturbed? And when I say nothing, I do mean nothing. So that's no emailing, texting, no Internet, no TV, no chatting, no eating, no reading, not even sitting there reminiscing about the past or planning for the future. Simply doing nothing.
提出问题，上一回你什么事都不做，是什么时候？什！么！都！不！做！坐在那里思前想后都不能算。。。（我想了一下我自己，完全没有什么都不做的时候。脑子里乱七八糟的思绪一直在转，所以开始学习冥想让自己放松。今天是我练习冥想的Day3，老公说我在睡觉的时候狠狠地用拳头捶了他一下，他疼醒了，瞅一眼，我还在睡.......这大概是这三天练习下来的收获吧。）
We're talking about our mind. The mind, our most valuable and precious resource, through which we experience every single moment of our life, the mind that we rely upon to be happy, content, emotionally stable as individuals, and at the same time to be kind and thoughtful and considerate in our relationships with others. ... And yet, we don't take any time out to look after it. In fact, we spend more time looking after our cars, our clothes and our hair than we — okay, maybe not our hair, but you see where I'm going.
我们宁可花很多时间，去悉心照顾我们的车、我们的衣服、我们的头发，也不花时间去顾及一下我们的大脑。（我也想照顾它啊，可是我不知道怎么照顾～腰酸了，可以揉揉；眼睛累了，可以闭一闭，那大脑呢？总不能拆开来涮涮！也许，演讲中的冥想就是让我们悉心照料大脑的方法吧。）
I guess we all deal with stress in different ways. Some people will bury themselves in work, grateful for the distraction. Others will turn to their friends, their family, looking for support. Some people hit the bottle, start taking medication. My own way of dealing with it was to become a monk. So I quit my degree, I headed off to the Himalayas, I became a monk, and I started studying meditation.
每个人处理压力的方式都不尽相同。有的人埋头工作，有的人求助朋友，有的人会冥想等等。而讲者处理的方式，很特别，去喜马拉雅当和尚。（真是一言不合就出家啊～）
There was a research paper that came out of Harvard, just recently, that said on average our minds are lost in thought almost 47 percent of the time. Forty-seven percent. At the same time, this sort of constant mind-wandering is also a direct cause of unhappiness.
问题来了，数据来了，哈佛大学的最新调研发现：我们的大脑平均有47%的时间，迷失在各种思绪中，这种所谓的“mind-wandering”状态，是导致人们不开心的直接原因。（我要开心，做人最重要的就是开心，我要把这个47%降低降低再降低，快告诉我怎么做啊，和尚。）
And that's what these are for, in case you've been wondering, because most people assume that meditation is all about stopping thoughts, getting rid of emotions, somehow controlling the mind, but actually it's quite different from that. It's more about stepping back, seeing the thought clearly, witnessing it coming and going, emotions coming and going without judgment, but with a relaxed, focused mind.
冥想不是停止思考，摆脱情感，用某种方式控制大脑，都不是。而是：后退一步，看清自己的思绪，看见思绪来来去去，看见感情来来去去，不加任何评论，但是一种放松而专注的状态。
So we're looking for a balance, a focused relaxation where we can allow thoughts to come and go without all the usual involvement.
太过紧绷和松垮的状态，都不是理想状态。我们需要一个专注的平衡，在这种状态下，我们可以让思绪自由来去，远离尘世的烦扰。
Now, what usually happens when we're learning to be mindful is that we get distracted by a thought. Let's say this is an anxious thought. So everything's going fine, and then we see the anxious thought, and it's like, "Oh, didn't realize I was worried about that." You go back to it, repeat it. "Oh, I am worried. Oh, I really am worried. Wow, there's so much anxiety." And before we know it, right, we're anxious about feeling anxious. You know, this is crazy.
we're anxious about feeling anxious. 我们为焦虑的感觉而感到焦虑。（我就经常会这样，一件小事情焦虑了，这种焦虑的感觉会不停地来提醒我，然后我又会觉得这么点事情我就焦虑，这样的状态让我好焦虑...... 生无可恋脸：（
meditation offers the opportunity, the potential to step back and to get a different perspective, to see that things aren't always as they appear. We can't change every little thing that happens to us in life, but we can change the way that we experience it. That's the potential of meditation, of mindfulness.You don't have to burn any incense, and you definitely don't have to sit on the floor. All you need to do is to take 10 minutes out a day to step back, to familiarize yourself with the present moment so that you get to experience a greater sense of focus, calm and clarity in your life.
冥想提供了一种机会，提供了向后一步的潜力，去获得看待事物的不同角度。。。每天十分钟，体验更多的专注、平静和清澈。
关于如何冥想，有兴趣的小伙伴可以去wikihow去学习“初学者如何冥想”：
Easy and Relaxing Meditation Techniques for Beginners
或者直接买这个英国和尚的书，（我刚下了单，读后感日后分享在简书。）
简单冥想术
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