英文原文
How often do you feel thankful for the good things in your life? Studies suggest that making a habit of noticing what’s going well in your life could have health benefits. Taking the time to feel gratitude may improve your emotional well-being by helping you cope with stress. Early research suggests that a daily practice of gratitude could affect the body, too. For example, one study found that gratitude was linked to fewer signs of heart disease. The first step in any gratitude practice is to reflect on the good things that have happened in your life. These can be big or little things. It can be as simple as scoring a good parking space that day or enjoying a hot mug of coffee. Or, perhaps you feel grateful for a close friend’s compassionate support. Next, allow yourself a moment to enjoy that you had the positive experience, no matter what negatives may exist in your life. Let positive feelings of gratitude bubble up. “We encourage people to try practicing gratitude daily,” advises Dr. Judith T. Moskowitz, a psychologist at Northwestern University. “You can try first thing in the morning or right before you fall asleep, whatever is best for you.” Moskowitz has been studying the impact of keeping a daily gratitude journal on stress relief and health. Practicing gratitude is part of a set of skills that her research team encourages people to practice. These skills have been shown to help some people increase their positive emotions. Her team is trying to better understand how a daily boost in positive emotions can help people cope with stress and improve their mental and physical health. “By practicing these skills, it will help you cope better with whatever you have to cope with,” Moskowitz explains. “You don’t have to be experiencing major life stress. It also works with the daily stress that we all deal with. Ultimately, it can help you be not just happier but also healthier.” While practicing gratitude seems to work for some people, it doesn’t for everyone. That’s why Moskowitz’s research team teaches other skills, too. These include meditating and doing small acts of kindness. Her team has been developing and testing these skills with people who have illnesses like advanced cancer, diabetes, HIV infection, and depression. She’s also worked with people who care for others with serious illness. When you make gratitude a regular habit, it can help you learn to recognize good things in your life despite the bad things that might be happening. Moskowitz says that when you’re under stress, you might not notice all the moments of positive emotion that you experience. With her research program, she’s trying to help people become more aware of those moments of positive feelings. “Put some effort into experiencing gratitude on a daily basis and see how it goes,” Moskowitz advises. “It might just surprise you that—despite how bad things are—there are things you feel grateful for alongside it.” And feeling grateful may help improve both your mind and your body.
中文翻译
你多久会为生活中的美好事物感到感激？研究表明，养成关注生活中积极方面的习惯可能对健康有益。花时间感受感恩可以通过帮助你应对压力来改善情绪健康。早期研究还表明，每日感恩练习也可能对身体产生影响。例如，一项研究发现，感恩与较少的心脏病迹象相关。任何感恩实践的第一步都是反思生活中发生的好事。这些可以是大事或小事。它可以简单到当天找到一个好停车位或享受一杯热咖啡。或者，你可能对亲密朋友的同情支持感到感激。接下来，允许自己花一点时间享受这段积极经历，无论生活中存在什么负面因素。让积极的感恩情绪涌现。西北大学心理学家朱迪思·T·莫斯科维茨博士建议：“我们鼓励人们尝试每日练习感恩。你可以在早上第一件事或睡前尝试，选择最适合你的时间。”莫斯科维茨一直在研究每日感恩日记对缓解压力和健康的影响。练习感恩是她研究团队鼓励人们练习的一系列技能之一。这些技能已被证明可以帮助一些人增加积极情绪。她的团队正试图更好地理解每日提升积极情绪如何帮助人们应对压力并改善心理和身体健康。莫斯科维茨解释说：“通过练习这些技能，它将帮助你更好地应对任何你必须应对的事情。你不必经历重大的生活压力。它也对我们都处理的日常压力有效。最终，它可以帮助你不仅更快乐，而且更健康。”虽然练习感恩似乎对某些人有效，但并非对所有人都有效。这就是为什么莫斯科维茨的研究团队也教授其他技能。这些包括冥想和做小善举。她的团队一直在与患有晚期癌症、糖尿病、HIV感染和抑郁症等疾病的人开发和测试这些技能。她还与照顾患有严重疾病的人的人合作。当你将感恩养成常规习惯时，它可以帮助你学会识别生活中的美好事物，尽管可能发生坏事。莫斯科维茨说，当你处于压力之下时，你可能不会注意到你经历的所有积极情绪时刻。通过她的研究项目，她试图帮助人们更意识到那些积极感受的时刻。莫斯科维茨建议：“每天花些努力体验感恩，看看效果如何。你可能会惊讶地发现——尽管情况有多糟糕——你仍然有值得感激的事物。”感到感恩可能有助于改善你的心灵和身体。
文章概要
本文基于关键词“How to practice gratitude in midlife for better mental health”，探讨了感恩练习对中年心理健康的益处。文章指出，养成感恩习惯可以提升情绪健康、缓解压力，并可能带来身体健康改善，如减少心脏病迹象。研究显示，每日感恩练习，如写感恩日记，能增加积极情绪，帮助应对日常压力。虽然感恩对某些人有效，但结合冥想和善举等其他技能可能更全面。文章强调，即使在困难时期，识别和享受积极时刻可以促进整体健康。
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：想象一下，每天花一点时间想想今天有什么好事发生，比如吃到好吃的零食或者朋友帮你一个忙，然后心里说“谢谢”。这样做就像给心情充电，让你感觉更开心，压力变小，身体也可能更健康。科学家发现，坚持这样做的人心脏更健康，心情更好。所以，试试看每天找点小事情感恩吧，你会发现自己变得更快乐！
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，感恩练习与大乘佛教的慈悲和智慧修行高度契合。在显宗中，感恩可视为修习“四无量心”中“喜无量心”的基础，培养随喜功德，减少我执和烦恼。密宗强调“即身成佛”，通过观想和持咒转化心念，感恩练习类似于准提法的“净业”修持，能净化业障，提升正能量。《显密圆通成佛心要集》倡导显密圆融，感恩作为日常修心法门，能帮助行者积累资粮，显宗层面培养菩提心，密宗层面通过准提咒等快速成就。准提法的优点在于简便易行，感恩练习可融入准提观想，增强信心和专注，加速修行进程。
在修行实践上可以应用的和可以解决人们的十个问题：1. 缓解压力：通过感恩练习，培养积极心态，减少焦虑和紧张。2. 提升情绪：增加快乐感，对抗抑郁和负面情绪。3. 改善人际关系：感恩他人，增强社交连接和和谐。4. 增强身体健康：降低心脏病风险，促进整体健康。5. 提高专注力：感恩练习帮助集中注意力，减少杂念。6. 培养慈悲心：作为佛教修行基础，扩展利他精神。7. 应对生活挑战：在困难时期找到希望和力量。8. 促进睡眠质量：睡前感恩有助于放松，改善睡眠。9. 增强自我接纳：感恩自身优点，提升自信。10. 加速灵性成长：结合准提法等，感恩作为修行助力，快速积累功德。