Translated by Flora Dou

Mindfulness. We hear the term in so many contexts: the office, school, family, friends, magazines, social media. But what is mindfulness and why are so many people talking about it?

正念这个词我们在很多地方都听过：办公室，学校，家庭，朋友，杂志，社会媒体等。但是什么是正念，为什么有这么多的人在谈论正念呢？

Mindfulness is to pay attention on purpose and without judgment and can be practised as daily meditation and through mindful lifestyle habits. The increasingly popular wellbeing trend, even dubbed McMindfulness, promises to soothe the never-ending frenzy of our modern fast-paced lives, increase our focus and productivity to super-human level and finally give us some peace of mind and sense of achievement. But does it really work? Unlike what the trend suggests, mindfulness is not a quick fix, but it can be transformative in our lives if we commit to the practice and lifestyle as a way of being. 

正念是让你不需要判断而有目的地去注意，正念可以像每天的冥想一样去练习而且可以贯穿到你的生活习惯中。正念越来越流行，正念可以让人们在现代快节奏的生活中释放压力，提高我们的注意力，同时像超人一样提高我们的生产力。最终，正念可以给我们一种内心的宁静感和成就感。正念真的可以达到这种效果吗？不像流行趋势所建议的，正念不是权宜之计。如果我们把正念当作我们生活中的一种方式，不断努力的去实践，那么正念可以改变我们的生活。

It’s very easy to read a top ten mindful habits post and feel that you're learning, but mindfulness practice only pays off when we build a consistent routine of doing the work and sticking to it. We can buy a gym membership, maybe even go every week, but we’ll only see and feel the difference if we challenge ourselves. It’s the same with mindfulness. Slowly, over time, with the repeated effort of daily meditation and mindful habits, we can develop the ability to manage our emotions more effectively, to be with the highs and lows of life without losing it and to truly care for ourselves and others. 

很容易去读一些排名前十的正念习惯海报，你会感觉到学到了什么是正念，但是正念练习只是回报于那些始终如一的日常工作和坚持。我们可以买一个健身会员卡，可能甚至你每周都去，但是我们只是看到了和感觉到的不同是我们挑战自己了。健身和正念是一样的道理，慢慢的，我们每天不断重复的养成正念和冥想的习惯，我们可以形成有效管理我们情绪的能力。伴随着生活中的起起伏伏，我们要做到真正的关心我们自己和他人。

Mindfulness and wellbeing appear to be everywhere - yoga and meditation classes, essential oil workshops, flotation tanks, massage, sound healing, retreats and spiritual journeys. These can be interesting experiences and offer helpful teachings, but they won’t necessarily make us more “mindful”. Let go of your expectations and outcomes. Can’t stop thinking in a yoga class? Losing your patience in traffic after a blissful massage? It doesn’t mean you’re not growing and changing. Mindfulness is about learning to be in the moment with what is, rather than chasing after what could be. Maybe in time we will feel more inner peace, but we have to learn to be where we are on the way. 

正念和幸福到处出现，瑜伽，冥想课程，精油工作坊，浮选坦克，按摩，声音康复，疗养和精神之旅等。这些都是有趣的经历而且可以提供有帮助的教导。但是她们不能有必要的是我们更加正念。释放你的期待和结果，在瑜伽课上你不能停止思考。在一个喜悦的短信之后，在交通中你会失去你的耐心吗？这并不意味着你没有成长，没有改变。正念是在当下你学习了什么，而不是你在追求即将是什么。可能有的时候，我们感觉到内心更加的平静，但是我们要学习我们当下在哪里？

Through sustained mindfulness practice, we develop awareness of our thoughts and emotions and learn to notice them rather than judge them. We develop compassion towards ourselves in a way that teaches us to smile at our mind rather than tying ourselves in knots. Sometimes our minds are hazy, dark and cloudy, even stormy. We can learn to be with our weather, remembering that sooner or later the weather will change. Appreciate the sunny days and make peace with the clouds and the storms as they pass through. 

持续不断的正念练习，可以帮助我们提高我们的思想意识，情绪以及学习留心而不是去判断。我们培养我们的怜悯心就是对自己微笑而不是束手束脚。有的时候我们的注意是朦胧的，黑暗的，多云的，甚至是暴风般的。我们的思绪有的时候像天气一样，因为天气会是变化无常的。然后，我们要去学会感恩生活中的这些像天气一样的日子，感受晴朗的填空，多云的天气以及过往的暴风雨天气。

We live in a world that shows us happiness as an ideal state. Our newsfeed, the behaviour of our friends and colleagues, the pictures painted by the media, make us believe that we should be happy all the time. This gives the impression that emotions other than happiness or related positive feelings are not ok. As we meditate or practise mindfulness in other forms, we experience that no feeling lasts forever; we are fluid and we must learn to accept our impermanent and ever-changing mind. What a relief to know that we’re doing just fine, whatever the weather! 

我们生活的世界就像是一个理想的国度。新闻，身边朋友的表现行为，同事，媒体所印刷的图片，所有的这些都使我们相信我们应该一直快乐。在正念中，我们知道没有一种情绪是一直持续的。我们不是固体，我们一定学习接受我们暂时的，千变万化的思绪。令我们宽慰的一件事情是我们所做的事情是有意义的，无论思绪发生怎样的变化。

Ready to get started? Remember you’ve got to do the work, not just read about the work. 

1. Meditation: Start with 10 minutes in the morning, evening or at a time that suits you. Find a quiet spot where you won’t be disturbed. Use an APP like Headspace or Insight Timer for guidance. Do it every day. 

2. Mindful eating: Pay full attention to at least one meal a day. Engage your senses in the process and experience of eating. Notice your wandering mind and observe your thoughts and feeling without judgment and come back to the moment through your meal. 

3. Mindful travel: Instead of plugging in your headphones or getting buried in your messages and newsfeed, pay gentle attention and curiosity to the sights and sounds around you. Allow yourself to be there with the buzz of your environment. 

准备好开始了吗？要记得当你读完这篇文章的时候一定要行动起来哦！

1. 正念：最开始可以练习10分钟，可以在早上，晚上练习也可以在适合你的时间练习。找到一个安静的不会打扰你的地方去练习。可以用一些APP帮助你练习，如Headspace, Insight Timer. 每天都要练习。

2. 正念饮食：每天保证有一餐可以全身心的就餐，正念饮食的练习中，我们既不比较也不评判。我们只是简单地目睹围绕吃而升腾起的各种感觉、想法和情绪。

3. 正念旅行：代替耳朵里塞一个耳机子，把自己埋在短信里和新闻杂志里，要留意一下身边的视野和声音。允许自己呆在一个吵闹的环境里。

   
   

About the Author

关于作者

Lorna is the founder of Luna Mindfulness, a business promoting mindfulness in education through student workshops as well as parent and teacher training. If you would like to arrange a training for your school or community, get in touch by sending an email to the following address: 

Lorna是Luna Mindfulness的创始人，致力于正念教育的推广为无数学生，家长和老师提供正念知识和培训正念方法；如果您的学校或者您的社区想了解更多关于Luna Mindfulness 可以发送您的邮件到下方邮箱。

[email protected]

To find our more about Lorna’s work with mindfulness and the available programs, visit the website: 

更多关于正念，敬请阅读下方网址。

www.lunamindfulness.com

Scan the QR code to go to the website. 

更多精彩敬请拿起手机扫描下方二维码进入我们的网站