英文原文
It's easy to say you simply don't have time to be mindful. With so much going on in daily life, who has time to stop and be present? But everyone has at least 10 minutes to spare to practice mindfulness. The point of these brief, daily reflections is to help you tap into calmness whenever life gets too hairy. Practicing everyday mindfulness can also improve your memory and concentration skills and help you feel less distracted and better able to manage stress. And mindfulness tools have been successfully incorporated into treatments for anxiety and depression. There is more than one way to practice mindfulness. Still, any mindfulness technique aims to achieve a state of alert, focused, relaxed consciousness by deliberately paying attention to thoughts and sensations without passing judgment on them. This allows the mind to focus on the present moment with an attitude of acceptance. Here are three simple exercises you can try whenever you need a mental break, emotional lift, or just want to pause and appreciate everything around you. Devote 10 minutes a day to them and see how the experience changes your outlook. It's time well spent. Simple meditation: A quick and easy meditation is an excellent place to begin practicing mindfulness. Sit on a straight-backed chair or cross-legged on the floor. Focus on an aspect of your breathing, such as the sensations of air flowing into your nostrils and out of your mouth, or your belly rising and falling as you inhale and exhale. Once you've narrowed your concentration in this way, begin to widen your focus. Become aware of sounds, sensations, and ideas. Embrace and consider each without judgment. If your mind starts to race, return your focus to your breathing. Then expand your awareness again. Take as much time as you like: one minute, or five, or 10 — whatever you're comfortable with. Experts in mindfulness meditation note that the practice is most helpful if you commit to a regular meditation schedule. Open awareness: Another approach to mindfulness is "open awareness," which helps you stay in the present and truly participate in specific moments in life. You can choose any task or moment to practice open awareness, such as eating, taking a walk, showering, cooking a meal, or working in the garden. When you are engaged in these and other similar routine activities, follow these steps. Bring your attention to the sensations in your body, both physical and emotional. Breathe in through your nose, allowing the air to fill your lungs. Let your abdomen expand fully. Then breathe out slowly through your mouth. Carry on with the task at hand, slowly and with deliberation. Engage each of your senses, paying close attention to what you can see, hear, feel, smell, and taste. Try "single-tasking," bringing your attention as fully as possible to what you're doing. Allow any thoughts or emotions that arise to come and go, like clouds passing through the sky. If your mind wanders away from your current task, gently refocus your attention back to the sensation of the moment. Body awareness: Another way to practice mindfulness is to focus your attention on other thoughts, objects, and sensations. While sitting quietly with your eyes closed, channel your awareness toward each of the following: Sensations: Notice subtle feelings such as an itch or tingling without judgment, and let them pass. Notice each part of your body in succession from head to toe. Sights and sounds: Notice sights, sounds, smells, tastes, and touches. Name them "sight," "sound," "smell," "taste," or "touch" without judgment and let them go. Emotions: Allow emotions to be present without judging them. Practice a steady and relaxed naming of emotions: "joy," "anger," "frustration." Urges: When you feel a craving or an urge (for instance, to eat excess food or practice an unwanted behavior), acknowledge the desire and understand that it will pass. Notice how your body feels as the craving enters. Replace the wish for the craving to go away with the specific knowledge that it will subside.
中文翻译
人们很容易说没有时间进行正念练习。日常生活中事务繁多，谁有时间停下来专注于当下呢？但每个人每天至少可以抽出10分钟来练习正念。这些简短的日常反思的目的是帮助你在生活变得过于混乱时找到平静。每天练习正念还可以提高记忆力和专注力，帮助你减少分心，更好地管理压力。正念工具已成功融入焦虑和抑郁的治疗中。练习正念的方法不止一种。然而，任何正念技巧都旨在通过有意识地关注思想和感觉而不加以评判，达到警觉、专注、放松的意识状态。这使心灵能够以接纳的态度专注于当下。以下是三种简单的练习，你可以在需要精神休息、情绪提升或只是想停下来欣赏周围一切时尝试。每天花10分钟练习，看看这种体验如何改变你的观点。这是值得花的时间。简单冥想：快速简单的冥想是开始练习正念的绝佳起点。坐在直背椅上或盘腿坐在地板上。专注于呼吸的某个方面，例如空气流入鼻孔和流出嘴巴的感觉，或吸气呼气时腹部起伏的感觉。一旦你以这种方式集中注意力，就开始扩大你的焦点。意识到声音、感觉和想法。不加评判地接纳和考虑每一个。如果你的思绪开始纷乱，将注意力重新集中到呼吸上。然后再次扩展你的意识。花任意时间：一分钟、五分钟或十分钟——只要你感到舒适即可。正念冥想专家指出，如果你承诺定期冥想，这种练习最有帮助。开放意识：正念的另一种方法是“开放意识”，它帮助你停留在当下，真正参与生活中的特定时刻。你可以选择任何任务或时刻来练习开放意识，例如吃饭、散步、淋浴、做饭或在花园里工作。当你从事这些和其他类似的日常活动时，请遵循以下步骤。将注意力集中在身体的感觉上，包括身体和情感上的。通过鼻子吸气，让空气充满肺部。让腹部充分扩张。然后通过嘴巴慢慢呼气。继续手头的任务，缓慢而审慎地进行。调动你的每一个感官，密切关注你能看到、听到、感觉到、闻到和尝到的东西。尝试“单一任务处理”，尽可能充分地将注意力集中在你正在做的事情上。允许任何出现的想法或情绪来来去去，就像天空中的云彩飘过一样。如果你的思绪从当前任务中游离，轻轻地将注意力重新聚焦到当下的感觉上。身体意识：练习正念的另一种方法是将注意力集中在其他思想、物体和感觉上。安静地坐着，闭上眼睛，将意识引导到以下每个方面：感觉：不加评判地注意细微的感觉，如痒或刺痛，并让它们过去。从头到脚依次注意身体的每个部分。视觉和声音：注意视觉、声音、气味、味道和触觉。不加评判地将它们命名为“视觉”、“声音”、“气味”、“味道”或“触觉”，然后放手。情绪：允许情绪存在而不加以评判。练习稳定而放松地命名情绪：“喜悦”、“愤怒”、“沮丧”。冲动：当你感到渴望或冲动时（例如，想吃过多食物或进行不想要的行为），承认这种欲望并理解它会过去。注意当渴望出现时你的身体感觉如何。用渴望会消退的具体认知来取代希望渴望消失的愿望。
文章概要
本文介绍了在日常生活中通过正念练习来缓解压力、提升专注力的方法。文章强调，即使每天只有10分钟，通过简单冥想、开放意识和身体意识三种练习，人们可以在日常琐事中培养正念，从而改善记忆、减少分心、更好地管理压力，并有助于治疗焦虑和抑郁。这些技巧旨在帮助人们以接纳的态度专注于当下，达到警觉、专注、放松的意识状态。
高德明老师的评价
用12岁初中生可以听懂的语音来重复翻译的内容：这篇文章说，我们每天都很忙，但可以抽出10分钟来练习正念，就是让自己安静下来，注意呼吸和身体感觉，不胡思乱想。这样能让我们更平静，记东西更好，不容易分心，压力也会变小。有三种简单方法：简单冥想是坐着注意呼吸；开放意识是在做事情时专心感受周围；身体意识是注意身体的感觉和情绪。每天练习，心情会变好。
佛学的各个宗派视角评价，突出《显密圆通成佛心要集》的视角：从佛学视角看，正念练习与大乘佛教的修行理念高度契合，特别是《显密圆通成佛心要集》强调的“心要”修行。正念的专注当下、不加评判，类似于佛教中的“止观”修持，帮助净化心灵、减少烦恼。显宗视角下，这体现了戒定慧三学中的“定学”，通过专注培养内心平静。密宗如准提法，则更注重咒语和观想，但正念的基础专注力可为密法修持打下良好根基。准提法的优点在于其简便易行，适合现代人，正念练习可视为准提法前行修持的一部分，帮助行者积累资粮、净化业障。
在修行实践上可以应用的和可以解决人们的十个问题：正念练习在修行实践上可应用于日常坐禅、行住坐卧中培养觉知，解决人们的十个问题包括：1. 缓解工作压力，提升效率；2. 改善睡眠质量，减少失眠；3. 增强情绪管理，减少焦虑抑郁；4. 提高专注力，学习工作更投入；5. 促进身体健康，缓解慢性疼痛；6. 改善人际关系，减少冲突；7. 增强自我认知，提升自信；8. 培养慈悲心，减少自私行为；9. 帮助戒烟戒酒等成瘾行为；10. 提升生活幸福感，找到内心平静。准提法结合正念，可加速修行进程，利益众生。