笔记| meditation

01 How to get started

Definition: meditation is essentialy a skill, a way of training our mind， so that we can have a calmer, clear mind and a greater sense of ease.

定义：冥想本质上是一种技能，一种训练我们大脑的方式，让我们拥有更平静、更清晰的思维以及更放松的心态、身体及人生。

Focused attention

When we training our mind, having something to focus our attention on is really important. It could be a visualization, a question, a word, a phrase. The most common thing to focus on is the breath. When we focus on an object like the breath, it's not that we're trying to escape thoughts or shut out the world around us. We're learning to recognize, when we got caught up in that thinking or in any type of distraction, and to gently step out of it, to let it go, and to return to that place of calm, focused attention.

在训练大脑时，设定一个聚焦注意力的点非常重要，可以一个视觉化想象、一个问题、一个词语或短句。最常见的关注点就是呼吸。当我们将注意力放在例如呼吸这类的事情上时，并不是说我们要逃避思考或者隔离周围的世界。我们是在学习识别何时会陷入这类的思绪或者分神，然后轻轻跳出这个思绪，放下它，再回到那个平静专注、专注冥想的地方。

Meditation's been proven to reduce stress, frustration, depression and pain, and also to increase happiness. Heightening levels of patience, acceptance, and compassion. So even when you're sitting there, and it feels like nothing's happening. You can feel confident that meditaion and mindfulness can make a change in our life.

冥想已经被证实能够减少压力、沮丧感、抑郁和疼痛，还可以提升幸福感，提高耐心，拓宽心胸，增强同情心。所以即使你坐在那里，感觉好像什么都没有发生，你可以相信冥想和正念可以改变我们的生活。

02 How to let go

Imagine the blue sky, the blue sky is your mind. Now this blue sky always exists. Sure, there are days when the sky is very cloudy and clouds being our thoughts. We may not necessarily see the blue sky.

想象一片蓝天，这片蓝天就是你的脑海，这片蓝天永远都在那里。当然，有时候这片天空会有阴云，这些云就是我们的思绪，我们也许因此看不到蓝天。

there are days when the sky is very cloudy. Now, this blue sky always exists.