英文原文
Travel as a Mindfulness Practice - Hope For The Journey
Four Benefits of Stepping Outside Your World
“The world is a book, and those who do not travel read only one page.” – Saint Augustine
How Are Travel and Mindfulness Related?
I was 30 years old when I took my first solo trip. It was January 2017 and I was still grieving the death of my father and processing the end of my twenties, both of which happened less than two weeks apart. By that time, I had done my fair share of traveling. As a child and into my early twenties, I had taken family trips to Mexico, Italy, Chile, and various states. But I had never attempted a trip by myself and the idea was daunting, to say the least.
I refer to the entire year after my father’s passing as my pilgrimage year. Not only did I kick it off with a self-planned solo trip out of the country, I ended up finding a new job and relocating from Texas to Boston, during which time I also squeezed in a drive to Canada with my dog Finley as co-captain. I didn’t realize it at the time, but my first venture into the wide, waiting world in 2017 started a remarkable healing process inside me.
Travel itself is a mindfulness practice. Mindfulness has been proven to help with a number of mental health issues – anxiety, depression, eating disorders, PTSD, and others. It can be practiced in a variety of ways, but it always focuses on grounding oneself in the moment and paying attention to thoughts and, more importantly, choosing which ones you want to stay with. Some people achieve this through meditation, yoga, and breathing – but it’s also as easy as “mindful eating,” for example, where you pay attention to tastes and textures in order to avoid thoughtless unhealthy eating.
Here’s where the magic of travel comes in! Cut off from your daily routine, your hectic work schedule, and all familiar surroundings, something happens to you. You learn your own strength, you have your essence reflected back to you as you make your way in different cultures, and your empathy grows. What I found was empowerment, and I believe other people can find this too.
Travel as a Mindfulness Practice: Tip #1
Become Present In The Moment
One of the most grounding (and galvanizing) aspects of travel is the novelty factor – new sights, new smells, new foods and tastes, and new people to meet. In our daily lives, we so easily become numb to everything. We take our loved ones for granted, we grow tired of doing and seeing the same things. The excitement that accompanies travel contributes in its own way to mindfulness – it’s easier to stay present in the moment when there are wonders to behold. We slow down, we marvel, we want to take in every second and save them as snapshots in our mind. We want to luxuriate in warm, lapping waters. We want to be inspired by endless canyons and feats of architecture. Being present is not only the aim, it’s enjoyable. While it’s true that our troubles follow us everywhere, a daily dose of awe helps to shake us out of our brain fog as we practice being more fully in the moment.
Travel as a Mindfulness Practice: Tip #2
Build Confidence By Doing New Things
You will be astounded by what you’re capable of when you find yourself navigating unfamiliar places. When you’re suddenly dropped in the middle of a far-off place, whether it’s Colorado or Istanbul, you will face an endless array of concerns: Where do I stay? Who should I ask for help? How can I see the most sights in one day? They don’t understand a word I am saying!
Your capacity for problem solving will truly shine through. You might even push yourself beyond your comfort zone when necessity forces you to abandon your shyness or introversion. You might find out you’re an excellent communicator, or notice ways you can improve the way you connect with others. Leaning on others and asking for help are good things to practice. Especially in our culture that values individualism and self-sufficiency, it is a good reminder that we are social creatures that run on connection. Asking for help is how our species has thrived and flourished. It’s not a bad thing!
Travel as a Mindfulness Practice: Tip #3
Learn a New Way of Being
Immersing yourself in unfamiliar places, especially those with entirely different customs and social norms, is a great way to build empathy. The more we encounter human beings of different ethnicities and life experiences, the more we realize how similar we are. We begin to notice the universal truths that go beyond language or clothes or borders. You might even learn more about your own culture, as I did when I took that first solo trip to Mexico City.
In this way, we also find ourselves reflected back to us. This can be uplifting and empowering, and even uncomfortably eye-opening. I have encountered this especially in places where it is normal to speak bluntly and personally with strangers. Sometimes their comments were flattering, and other times I was cut to the core with self-realizations that weren’t so pretty. We might find ourselves confronted by our worst traits – our rigidity, our refusal to adapt, our fear of the unknown. At the same time, we can learn things that we want to take back and implement in our lives – taking more time for family, achieving a better work-life balance, valuing ourselves as people and not just as work-machines.
Travel as a Mindfulness Practice: Tip #4
Have Fun In What Feels Right For You
As I mentioned, that first “pilgrimage year” in 2017 is what started me on this path to empowerment and self-discovery. Some people walk this journey internally through spirituality, exercise, or other means. And while I certainly do love my daily workouts, I found something profoundly moving in travel that I never want to let go of.
Since 2017, I have rebuilt homes in hurricane-ravaged Puerto Rico, climbed Pompeii in Italy, explored ancient ruins in Greece, and swam with dolphins in Honduras, to name a few adventures I have been lucky enough to go on. I’ve appreciated the polite smiles on peoples’ faces even when I butcher their language (my Greek needs some work), and have felt something magically humbling as I spoke to strangers whose homes I was helping repair.
Now, I understand travel itself is a privilege. It takes money and most of all, time. I also understand that my experience of traveling alone as a man is vastly different from what women experience when they attempt solo trips.
Perhaps your travel is going to look different – maybe it’s with a group, or your family, or your partner. Maybe it’s to a nearby town, or a state park in your home state. Do whatever feels right and safe. The world is waiting for you.
中文翻译
旅行作为一种正念练习——希望之旅
走出自我世界的四大益处
“世界是一本书，不旅行的人只读了一页。”——圣奥古斯丁
旅行与正念有何关联？
我第一次独自旅行时30岁。那是2017年1月，我仍在为父亲的去世而悲伤，并处理二十几岁结束的思绪，这两件事相隔不到两周。那时，我已经有过不少旅行经历。从童年到二十出头，我曾与家人去过墨西哥、意大利、智利和美国各州。但我从未尝试过独自旅行，这个想法至少可以说是令人畏惧的。
我将父亲去世后的整个一年称为我的朝圣之年。我不仅以一次自己计划的出国独自旅行开启这一年，最终还找到新工作，从德克萨斯州搬到波士顿，期间还挤时间带着我的狗芬利作为副驾驶开车去了加拿大。当时我没有意识到，但2017年第一次踏入广阔、等待的世界，在我内心开启了一个非凡的疗愈过程。
旅行本身就是一种正念练习。正念已被证明有助于解决多种心理健康问题——焦虑、抑郁、饮食失调、创伤后应激障碍等。它可以通过多种方式实践，但始终专注于在当下扎根，关注思绪，更重要的是选择你想留住的思绪。有些人通过冥想、瑜伽和呼吸实现这一点——但也像“正念饮食”一样简单，例如，你关注味道和质地，以避免无意识的不健康饮食。
这就是旅行的魔力所在！脱离日常惯例、繁忙的工作安排和所有熟悉的环境，你身上会发生一些变化。你学会自己的力量，在不同文化中前行时，你的本质被反射回来，你的同理心增长。我发现的是赋权，我相信其他人也能找到这一点。
旅行作为一种正念练习：技巧#1
活在当下
旅行最扎根（且激励人心）的方面之一是新颖因素——新景象、新气味、新食物和味道，以及新认识的人。在日常生活中，我们很容易对一切麻木。我们视所爱之人为理所当然，厌倦做和看同样的事情。伴随旅行的兴奋以自身方式促进正念——当有奇观可看时，更容易活在当下。我们放慢脚步，惊叹，想吸收每一秒，并将其作为快照保存在脑海中。我们想沉浸在温暖、拍打的水中。我们想被无尽的峡谷和建筑壮举所启发。活在当下不仅是目标，而且令人愉悦。虽然我们的烦恼确实无处不在，但每日的敬畏有助于在我们练习更充分活在当下时，摆脱脑雾。
旅行作为一种正念练习：技巧#2
通过做新事物建立信心
当你发现自己导航陌生地方时，你会对自己能做什么感到惊讶。当你突然被丢在遥远地方的中间，无论是科罗拉多还是伊斯坦布尔，你将面临无尽的担忧：我住哪里？我应该向谁求助？我如何在一天内看到最多景点？他们一个字都听不懂我说的话！
你解决问题的能力将真正闪耀。当必要性迫使你放弃害羞或内向时，你甚至可能推动自己超越舒适区。你可能会发现自己是优秀的沟通者，或注意到改进与他人连接方式的方法。依靠他人和寻求帮助是值得练习的好事。尤其是在我们重视个人主义和自给自足的文化中，这是一个很好的提醒，我们是依赖连接的社会生物。寻求帮助是我们物种繁荣发展的方式。这不是坏事！
旅行作为一种正念练习：技巧#3
学习新的存在方式
沉浸在不熟悉的地方，尤其是那些习俗和社会规范完全不同的地方，是建立同理心的好方法。我们遇到不同种族和生活经历的人越多，就越意识到我们是多么相似。我们开始注意到超越语言、衣服或边界的普遍真理。你甚至可能更多地了解自己的文化，就像我第一次独自去墨西哥城旅行时那样。
这样，我们也发现自己被反射回来。这可以令人振奋和赋权，甚至令人不适地大开眼界。我尤其在那些与陌生人直言不讳和个人化交谈是正常的地方遇到过这种情况。有时他们的评论是奉承的，其他时候我被不那么美好的自我认识深深刺痛。我们可能会发现自己面对最糟糕的特质——我们的僵化、拒绝适应、对未知的恐惧。同时，我们可以学到想带回并实施到生活中的东西——花更多时间陪伴家人，实现更好的工作与生活平衡，将自己视为人而不仅仅是工作机器。
旅行作为一种正念练习：技巧#4
享受对你感觉正确的事情
正如我所提到的，2017年第一个“朝圣之年”让我走上了这条赋权和自我发现的道路。有些人通过灵性、锻炼或其他方式在内心走这段旅程。虽然我当然喜欢日常锻炼，但我在旅行中发现了深刻动人的东西，我永远不想放手。
自2017年以来，我在飓风肆虐的波多黎各重建房屋，攀登意大利的庞贝，探索希腊的古代遗址，在洪都拉斯与海豚游泳，仅举几项我有幸经历的冒险。我感激人们脸上的礼貌微笑，即使我糟蹋他们的语言（我的希腊语需要改进），并感到一种神奇的谦卑，当我与那些我帮助修复房屋的陌生人交谈时。
现在，我明白旅行本身是一种特权。它需要金钱，最重要的是时间。我也明白，我作为男性独自旅行的经历与女性尝试独自旅行时的经历大不相同。
也许你的旅行看起来会不同——可能是与团体、家人或伴侣一起。可能是去附近城镇，或你家乡的州立公园。做任何感觉正确和安全的事情。世界在等待你。
文章概要
本文探讨旅行如何作为一种正念练习，特别针对中年旅行体验的增强。作者分享个人经历，从30岁首次独自旅行开始，将旅行视为疗愈和赋权之旅。文章提出四大技巧：活在当下、通过新事物建立信心、学习新的存在方式、享受适合个人的旅行。这些技巧帮助读者在旅行中实践正念，提升心理健康，促进自我发现和成长。关键词“Mindfulness practices for enhancing midlife travel experiences”强调正念练习在中年旅行中的核心作用，通过脱离常规、体验新奇、培养同理心和自信，实现内在转变。
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
这篇文章讲的是旅行可以像做正念练习一样，帮助我们变得更开心和强大。作者30岁时第一次自己旅行，虽然有点害怕，但旅行让他开始疗愈内心的伤痛。他分享了四个小技巧：第一，旅行时多看看新东西，像新风景和新食物，这样更容易专注在当下，感觉很快乐。第二，去陌生地方可以锻炼解决问题的能力，比如问路或计划行程，这会让你更自信。第三，接触不同文化能让你更理解别人，也更好地认识自己。第四，选择适合自己的旅行方式，无论是独自还是和家人一起，只要感觉对就好。总之，旅行不只是玩，还能让我们成长，特别适合中年时想尝试新体验的人。
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，旅行作为正念练习与大乘佛教的修行理念相契合，尤其体现准提法的优点。在显宗方面，旅行中的“活在当下”对应禅宗的“直指人心”，强调当下觉悟；而“学习新的存在方式”则类似唯识宗的转识成智，通过外在体验净化内心习气。密宗视角下，旅行可视为一种“外修”，通过接触不同环境激发内在佛性，准提法中的“观想”与旅行中的新奇体验相结合，能加速业力转化。
突出《显密圆通成佛心要集》的视角，该经典强调显密圆融、理事无碍。旅行作为“事”的层面，提供实践机会；正念作为“理”的层面，引导心性修养。准提法在此框架下，以咒语和观想辅助旅行者保持清净心，例如在陌生环境中持诵准提咒，可增强定力，避免散乱。文章中的“建立信心”对应准提法“增益”功德，帮助中年旅行者克服恐惧；“培养同理心”则体现“慈悲”修持，促进自他交换。整体上，旅行正念练习是显密圆通的具体应用，准提法以其简便高效，适合现代人融入日常生活，提升修行品质。
在修行实践上可以应用的和可以解决人们的十个问题。
在修行实践上，旅行正念练习可应用于准提法修持，解决人们的十个问题：1. 缓解焦虑和压力，通过旅行中的新奇体验分散注意力，结合准提咒持诵安定心神。2. 提升专注力，活在当下减少杂念，类似禅修中的止观训练。3. 增强自信心，面对旅行挑战培养勇气，准提法“无畏”功德支持自我突破。4. 改善人际关系，旅行中学习同理心，促进慈悲心增长。5. 促进自我认知，反思旅行经历洞察习气，加速业力净化。6. 平衡工作与生活，旅行提供休息机会，准提法帮助回归内在平静。7. 克服恐惧和未知，旅行探险锻炼适应力，准提咒护持消除障碍。8. 提升幸福感，享受旅行乐趣，培养感恩和喜悦心。9. 增强身体与心理健康，旅行活动结合正念呼吸，改善整体状态。10. 实现灵性成长，旅行作为朝圣之旅，准提法引导趋向佛果。这些应用突出准提法的优点，如咒语简易、适应性强，能无缝融入旅行体验，帮助中年人在旅程中深化修行，解决常见生活困扰。