如何练习正念？

主播微信：blackbox8200 (美音纠音老师，心理学学习者）

How Do I Practice Mindfulness?

我如何练习正念？

A person’s experience of time tends to be subjective and heavily influenced by their emotional state. Fears and insecurities about the past and the future can make it difficult to fully appreciate the present. The key is learning how to pay attention.

一个人对时间的体验往往是主观的，并且很大程度上受其情绪状态的影响。对过去和未来的恐惧和不安全感会让你很难完全欣赏现在。关键是要学会如何集中注意力。

Mindfulness can take place through meditation sessions or smaller moments throughout the day. To cultivate a state of mindfulness, you can begin by sitting down and taking deep breaths. Focus on each breath and the sensations of the moment, such as sounds, scents, the temperature, and the feeling of air passing in and out of the body.

正念可以通过冥想课程或一天中较短的时刻进行。要培养一种正念状态，你可以从坐下来深呼吸开始。专注于每一次呼吸和瞬间的感觉，如声音、气味、温度和空气进出身体的感觉。

Shift your attention, then, to the thoughts and emotions that you’re experiencing. Allow each thought to exist without judging it or ascribing negativity to it. Sit with those thoughts. The experience may evoke a strong emotional reaction. Exploring that response can be an opportunity to address or resolve underlying challenges.

那么，把你的注意力转移到你正在经历的想法和情绪上。允许每一种思想存在，而不去评判它，也不把消极归因于它。带着这些想法坐下来。这一经历可能会引起强烈的情绪反应。探索这种反应可能是应对或解决潜在挑战的机会。