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Follow me:每天冥想12 分钟(第一周)

已有 1258 次阅读 2022-9-24 17:45 |个人分类:Health & Health-Care System|系统分类:科普集锦


每天冥想12 分钟,可以改变你的人生(观)。

 

你周围的人,或者你的朋友圈,有些人心态很好。你会觉得和这些人在一起很开心。如果你也是这种心态很好的人,不必往下看了。慢着。也许你的亲人中,有人常常情绪低落。那,你看看“每天冥想12 分钟”是否可以帮助他们。

 

Peak Mind: Find Your Focus, Own Your Attention, Invest 12 Minutes a Day 

by Amishi P. Jha


《巅峰思维:每天 12 分钟冥想,帮助你掌控注意力》

作者Amishi P. Jha

 

在介绍这本书中关于如何练习“12 分钟冥想”之前,我想分享一下自己在疫情中看书的收获之一:冥想,每个人都能做到。

 

冥想在我眼里,也曾经是“高不可攀“的。感觉只有”出家人”才有时间、毅力做冥想。在90年代中期,一位英国同行说他每天早上做冥想。这是他在人生低落的时候养成的一个习惯。我相信冥想的作用;但是,我不愿意起早。

 

再就是,常常有人说,冥想就是“清空脑子”,什么都不要想。如果你试过冥想,你也许会有同感:我常常走神。其实,这非常正常。你的大脑,是用来思维的。连晚上睡觉,我们都会做梦。(你也许记不清你的梦;但是,这不等于你没做梦。)大白天的,你坐着,怎么可能不“胡思乱想”呢?

 

那好,如果你依然觉得我说的有道理,请跟我走(Follow me)。

 

到底什么算是冥想呢?我是新手上路。我的理解是用呼吸,或靠“振振有词”,把自己的注意力转向一个“点”(而不是在“厘不清”的问题上打转,折磨自己)。

 

当然,这也不容易。记得我刚开始练瑜伽时,老师说:把你的烦恼留在门外(或瑜伽垫外)。我做不到。最后,我和自己妥协了:我得想明白这件事。(“想明白这件事”不等于我能解决“问题”;但是,我会找到一个“可以接受的对策”。)后来才发现,我的方法没有错。因为冥想有n种。我的属于“分析型冥想”。(https://www.skepticspath.org/blog/analytic-meditation-story-thought-emotion/) (也许,我的应该是“固执型冥想”。LOL)

 

所以,请记住,冥想还是会“想东西”。只是,一位冥想大师会以超脱的心态,把“人生烦恼”当“浮云”:“看”着它出现,承认它存在,但是不“纠缠不清”(Let it go)。

 

这本书,文笔不算特别好,至少“不美”。但是,非常“实在”。作者科研背景很强。我不怀疑她的12分钟冥想训练的科学基础。(她的出发点是一般人、尤其是军人,没有时间练习长时间打坐。)

 

关于作者的简介:

Amishi Jha 是迈阿密大学的心理学教授。

 

Jha 教授研究注意力、工作记忆力和正念(冥想)。她通过各种认知神经科学技术,研究执行功能和心理训练的神经基础。 她的研究注重注意力选择相关或不相关信息的方法,以及工作记忆力如何允许这些信息被操纵。

 

Jha教授做了一项涉及美军士兵的正念(冥想)训练的研究。研究用了“强项目”方法,涉及脑电波活动和认知行为,来提高“态势感知”和减轻压力。她的写作出现在众多媒体中…。

 

[Wikipedia:

Amishi Jha is a professor of psychology at the University of Miami.

Jha's research on attention, working memory, and mindfulness has investigated the neural bases of executive functioning and mental training using various cognitive neuroscience techniques.[1] Past studies have focused on the method by which attention selects information as relevant or irrelevant and how working memory then allows that information to be manipulated.[2]

Jha's most recent research has examined mindfulness training with soldiers in the U.S. military with the Strong Projects as a tool in improving situational awareness and reducing stress measured through brainwave activity and cognitive behavioral tools. Her work has been featured in numerous publications, popular press articles...]

 

我翻译的是书的最后一部分:如何练习12分钟冥想。

 

We begin with the fundamental exercise that is the building block for every other practice: Find Your Flashlight. This simple but powerful breath awareness exercise is your foundational skill.

我们从基本练习开始,这是所有其他练习的基石:找到你的注意力聚焦点。这种简单而强大的呼吸意识练习,是你需要的基本技能。

  

What to Focus On This Week 

A reminder: in this exercise, we are focusing our attention on the breath, but not constraining or controlling it. This is not about deep breathing—a valuable activity for relaxation, but not what we’re doing here. Instead of controlling the breath, you are watching it as it occurs in real time, with an awareness of doing so. You may find your breath slows down a bit during the practice, or you have moments where you drift into deeper breathing. This is fine, since as we said this practice is about noticing your breath, not controlling it. The fact that you notice natural variations in your breathing patterns is a good sign. You’re on-task!

 

第一周应该关注什么

提醒:在这周的练习中,我们将注意力集中在呼吸上,而不是限制或控制呼吸。这与深呼吸无关;深呼吸本身是有价值的放松活动,但与我们在这里所做的练习无关。你不需要控制呼吸,而是在观察它,并意识到自己正在呼吸。在练习过程中,你可能会发现自己的呼吸有时变慢了,有时会更深。这都没问题。因为正如我们前面所说的,现在的练习是为了注意自己的呼吸,而不是控制它。你注意到呼吸模式的自然变化,这是一个好兆头。你上路了!

 

 

What Week One Might Feel Like 

A lot of people report that their mind is “too busy.” I hear it all the time: “It’s not working; my mind won’t sit still.” But understand this: Your brain is not too busy—you just have a human brain! As we discussed, it works like a “thought pump.” That’s exactly what it does. Your job is not to stop it—your job is to exist with it, and to do the work of placing your attention back where you want it. That is the workout.

 

第一周的感受

很多人说他们的大脑“太忙了”。他们抱怨:“没有用;我的大脑不肯静下来。”但是,我们需要明白这一点:你的大脑并没有“太忙”;人的大脑就是这样的!正如我们前面所讨论的,它就像一个“思维泵”。这正是大脑的功能。你不能去阻止它思维;你需要与它共存,并将你的注意力拉回到你想要的地方。这就是锻炼“脑力”。【译者注:就像锻炼身体肌肉一样。】

 

 

Frequently Experienced Challenges

Many new practitioners go into this carrying a lot of “mindfulness myths” along with them. These can be destructive and demoralizing. Here are a couple of reminders, to debunk any damaging expectations that may be lingering from what you’ve heard about mindfulness in the popular discourse: 

 

经常遇到的挑战

许多新手听说过“正念(冥想)神话”。这些神话(误导)具有破坏性、令人沮丧。下面是一些提醒,用以揭穿你听到过的关于正念(冥想)的误导:

 

You are not “clearing your mind.” This is not possible, and not what mindfulness practice asks you to do. 

你没有“清空你的头脑”。这是不可能的,也不是正念(冥想)练习要求你做的事情。

 

Your goal is not to feel peaceful or relaxed. Images of mindfulness practitioners often exude this expectation—remember, this is not what’s happening. This is an active mental workout. 

你的目标不是感到平静或放松。正念(冥想)练习者的形象经常散发出这种期望。记住,这不是真的。正念(冥想)练习是一种积极的心理锻炼。

 

There is no special state to achieve. There’s no “blissed-out” state you are aiming to experience; you don’t need to feel transported. In fact, the whole point is to be more present in your current moment. You’re not traveling elsewhere. You’re going to feel your hip bones against the chair. You’re going to notice every itch, every desire to move, every shift away from the present moment. You’ll notice every small sensation and outrageous or distressing thought. That’s success. 

 

不会到达“特殊的状态”。不存在你想要体验的“极乐”状态;你不需要感到“上云天了”。事实上,正念(冥想)的关键是关注你眼前的这一刻。不是让你感觉在“云里雾里”游荡。你应该感觉到你的髋骨坐在椅子上。你会注意到:身体某处有点痒,你想动,你想离开“当下这一刻”。你会注意到每一个微弱的感觉和离谱或分心的想法。你成功了!

 

 

What Success Looks Like in Week One 

That you did it! If you did your five days, for twelve minutes each day, you get a gold star. It doesn’t matter how squirrely your mind felt, or if you opened your eyes to check the time every minute. You got yourself in the chair with the intention to practice, and you did it—that’s a win. You might have caught yourself mind-wandering a lot this week. Guess what? That’s great. No matter how long you were mind-wandering, the moment you notice it is your success point. So, if you caught yourself mind-wandering a hundred times in a session, that’s a lot of success. This is a big reframe, but an important one: what we think is a failure is actually a win.

 

 

第一周的成功是什么样的

你做到了!如果你练习了五天,每天12分钟,你应该给自己一颗小金星。不管你的思维多么松散,或者你是否每分钟睁开眼睛看时间。你坐在椅子上打算练习冥想,而且你做到了。这就是胜利。这周你可能发现自己经常走神。那又怎么着?你太棒了!无论你走神多久,你注意到走神的那一刻就是你的成功。所以,如果你在一次会议中发现自己走神100次,那就是很大的成功。这是一个很大的思维重构;这很重要:我们认为的失败(走神),实际上是进步。

 

 

How Week One Skills Will Show Up in Your Life 

If you’re really able to find your flashlight—that is, know where your attention is, moment by moment—you can then realize whenever you’re mind-wandering during a conversation or not mentally present in a meeting, or notice any moment in your life when you’re displaced in time and space. You’ll notice this happening more and more, and you’ll be able to guide your flashlight back, just as you do in practice. You’ll also develop more confidence in redirecting it, in a supportive yet firm manner.

 

第一周的技能将如何出现在你的生活中

如果你真的能够找到你的注意力聚焦点;也就是说,知道你的注意力在哪里,你时时刻刻都知道。你就会意识到你在谈话中是否走神;在参加会议时是否“胡思乱想”;或注意到你生活中的任何时刻,你的“心不在焉”。你会越来越多地注意到这种“走神”,并且将能够将自己的注意力引导回来,就像你在练习冥想中所做的那样。你还会更有自信:我能把注意力引导回来。

 

(好了,我们一周后再见。)




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