Hello，welcome to the Qingxin Meditation.
This course has a total of 100 classes，each of which is about 10 minutes long.
In the next three months, I will accompany you to familiarize yourself with meditation, master the skills of practice, and improve our physical and mental state from the inside out.
【 初识冥想 】
你好，欢迎来到清新冥想。
这套课程一共有100节课，每节课的长度为10分钟。
在接下来的三个月时间里，我会陪伴你慢慢熟悉冥想，掌握练习的技巧，由内而外改善我们的身心状态。
Now, let's move on to the first lesson, what exactly is "meditation"?
Meditation practice is a widely used practice. It has nothing to do with any organization or religion and applies to each and every one of us.
Whether the original intention of the practitioner is to relieve stress, relieve anxiety, improve sleep, or improve your work efficiency, or to build better connections with people and things around you, this exercise can help.
You must wonder since there are so many benefits, what is the principle of meditation? How does meditation work?
The answer is mindfulness(正念), which inspires the power of the mind through concentration.
Please think of the word "thinking(念)" in your mind. Above is "today(今)"，below is "heart(心)". Today's heart is thinking(念). A heart that lives today and lives in the present is "thinking(念)".
In contrast, we still have two states of mind. One is living in "yesterday", and the other is living in "tomorrow".
These two states sound good, but they are the root causes of negative emotions.
Living in "yesterday", we will think of the waste of time, disputes with others, study and work is not going well, so we feel frustrated and regret.
When we live in "tomorrow", we will try to plan the future and imagine many situations that have not yet happened, ranging from the family members to the financial crisis and the international situation, and we feel stressed and anxious as a result.
If our hearts are always swaying back and forth between the future and the past, we will ignore the most important present.
What mindfulness meditation needs to do is to focus your attention through deliberate guidance, free your heart from the pull of the past and the future, and return to the present, rather than escaping from it.
In the classic practice of meditation, mindfulness breathing is the easiest to master.
现在，就让我们进入第一节课——“冥想”到底是什么？
冥想练习，是一种广泛普及的练习。它与任何组织、宗教无关，并适用于我们每一个人。
不管练习者的初衷，是缓解压力、缓解焦虑、改善睡眠，还是提高自己的工作效率，又或者是要与身边的人和事建立更好的联系，这个练习都可以带来帮助。
你肯定会有疑问，既然有这么多好处，那冥想的原理到底是什么呢？冥想通过什么方式发挥作用呢？
答案是“正念”，通过专注，激发出心灵的力量。
请在脑海中浮现“念”这个字：上面是“今”，下面是“心”，今心为念。一颗活在今天、活在当下的心就是“念”。
与之相对的，我们的心绪还有两种状态：活在“昨天”和活在“明天”。
这两种状态听上去很美好，却是引发负面情绪的根源。
活在“昨天”时，我们会想起对时间的荒废、跟他人的争执、学习工作的不顺，从而感到沮丧和后悔；活在“明天”时，我们会尝试规划未来、设想许多还没有发生的情况，小到家长里短、大到金融危机、国际形势，并因此而倍感压力和焦虑。
如果我们的心总是在未来和过去之间来回摇摆，就会忽视最重要的当下。
正念冥想想要做的，就是通过刻意的引导，让你的注意力凝聚起来，把内心从过去和未来的拉扯中解脱出来，回归当下，而不是逃避现实。
在冥想的经典练习中，正念呼吸最容易掌握。
Now, let's experience how to concentrate by breathing.
Imagine yourself in a quiet place that will not be disturbed, and then find a place with a backrest to sit down.
Now, close your eyes, straighten your upper body, and gently raise your head.
From the bottom up, feel your legs, hips, waist and back with your heart.
Slowly, you will feel the soreness of your muscles. This is a normal phenomenon, because pain is the main way we perceive the body.
Focus on your nose and let's start taking a few deep breaths. Immerse yourself in this moment and now take a deep breath. Then, exhale deeply. Take a few repeated breaths to completely release your current tension.
When you become calm, let your breathing go back to normal. Keep breathing naturally and don't try to change the rhythm of breathing.
Attach your attention to your breath, follow the air into the body, and feel which part of the body feels strongest.
It could be an undulating abdomen, or lungs, or cold, or hot air passing through the nasl cavity. Focus on the part of your body that feels most strongly, and focus all your attention on that part of your body.
Follow your breath until the end of each inhale. When the inhale is over, follow the exhale all the way to the end.
You may get distracted, distracted by thoughts about the past or the future, and begin to judge and think involuntarily. It doesn't matter. When you realize that your mind is wandering, you don't need to judge whether it's good or bad. You just need to turn your attention back to breathing.
You can help yourself concentrate by counting.
Count 1 when you inhale and 2 when you exhale. 1, inhale, 2, exhale.
Now, please breathe at your favorite rhythm for a while and carefully observe each breathe.
Now, take a moment to pay attention to how your body feels. Please relax and don't judge the effect of this exercise. Because it will add a new burden to you.
Practice is the best way to learn. As you continue to practice meditation, not only will the practice itself become easier and easier, but the stress and anxiety will gradually disappear.
This exercise is drawing to a close. Now, turn your attention to your environment. Listen to the sounds around you, gently move your fingers and toes, stretch your body, and slowly open your eyes.
Congratulations, you have successfully completed a meditation exercise.
In the past 10 minutes, you have not only mastered the core idea of mindfulness，focusing on the present, but also completed the perception of body and the manipulation of attention through breathing exercises.
现在，就让我们来体验如何通过呼吸来集中注意力。
想象自己处于一个安静不会被打扰的地方，然后找一个有靠背的地方坐下。
现在，闭上你的双眼，挺直上身，轻轻抬起头。
由下至上，用心感受你的腿部、臀部、腰部、背部。
慢慢地，你会感觉到肌肉的酸痛。这是正常的现象，因为痛是我们感知身体的主要方式。
将注意力集中到鼻子，让我们开始做几次深呼吸。让自己沉浸在此时此刻，深吸一口气；然后，深深呼气。反复呼吸几次，让你现在的紧张感得到完全的释放。
当你变得平静，就让呼吸回到普通状态。保持自然的呼吸，不要试图去改变呼吸的节奏。
把注意力附着在你的呼吸上，顺着空气进入身体，感受身体哪个部位感觉最强烈。
可能是上下起伏的腹部、或者肺部，也可能是冷的、或者热的空气经过鼻腔。把注意力放在你身体感觉最强烈的部位，并把全部注意力放在那里。
跟随你的呼吸，一直到每一次吸气的末端。当吸气结束的时候，再一路跟随呼气，直到结束。
你可能会出现走神，受到一些关于过去、或者未来想法的干扰，开始不由自主的评判和思考。没有关系，当你意识到自己走神时，不需要评价这样是好是坏，只需要将注意力再转移到呼吸上。
你可以通过计数的方式，来帮助自己集中精神。
吸气的时候数1、呼气的时候数2。1，吸气，2，呼气。
现在，请按自己喜欢的节奏，呼吸一段时间，仔细观察每一次的呼吸。
现在，花一点时间来留意一下身体的感觉。请放松心情，不要刻意评判这次练习的效果，因为这会为你增添新的负担。
练习，就是最好的学习。当你继续冥想练习，不仅练习本身会变得越来越简单，压力和焦虑也会逐渐消失。
本次练习已经接近尾声。现在，把注意力移到你所处的环境当中，倾听周围的声音，轻轻活动你的手指、脚趾，舒展身体，慢慢地睁开眼睛。
祝贺你，你已经成功地完成了一次冥想练习。
在过去的十分钟里，你不但掌握了“正念”的核心思想：专注当下；还通过呼吸练习的方式，完成了对身体的感知，和对注意力的操控。
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