讓你更專注生活的十大方法(上)

"Failure to maintain focus can leave the mind lost in repeating loops of chronic anxiety… The power to disengage our attention from one thing and move it to another is essential for well-being." ~ Daniel Goleman, "Focus: The Hidden Driver of Excellence"

"注意力不集中會導致大腦長期陷入焦慮的惡性循環中……我們要把注意力從一件事情轉移到另外一件，這種能力對於一個人的生活至關重要。"丹尼爾·戈爾曼說，"專注：它是驅使人們更加優秀的內在動力"。

Busyness is the norm in most people's lives! People are racing from task to task without a pause. It is like being on treadmill without being able to shut it off. Then we wonder why stress is rampant in ivating a mindfulness practice can provide a way to take small breaks during your hectic day thus reducing your stress levels. Reducing your stress levels and slowing yourself down are also great ways to be more productive, healthy and fulness is a form of meditation that is not done using the traditional meditation techniques, rather it is done while engaging in everyday focus of mindfulness is turning our attention to the present is easier than you think. Ready to try?

大多數人好像永遠也忙不完似的！人們總是馬不停蹄地忙完一件事又忙另外一件事，就好像是站在一臺沒有剎車的踏車上。所以我們常常困惑爲什麼社會上有這麼大的壓力。培養一種專注的習慣能夠讓你在忙碌的一天中偷得幾時空閒，從而減輕自己的壓力。通過減輕壓力，放慢步調，你會變得更高效、健康和快樂。思維專注是冥想的一種方式，但它並不藉助一些傳統的冥想技巧，而是與我們的日常活動緊密相連。保持專注使得我們更關注當下。不過這並非想象中的那般複雜，你準備好試試了嗎？

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10.微笑

This may sound too simple, but it isn't. When was the last you stop during your day and smiled at nothing in particular? Studies have proven that a smile changes our body chemistry and helps relieve stress. So, get out there and smile. Smile at yourself, smile at others, smile for no reason at all.

這個聽起來非常簡單，但其實並不是這樣。想一想，你最後一次停下工作，並非爲了什麼特別的事而展現笑顏是什麼時候呢？研究證明，一個微笑可以改變我們體內的化學物質，有利於緩解壓力。所以，走出去大膽地展露笑容吧。對自己微笑，也可以對別人微笑，想笑就笑，無需顧忌。

Taking a few moments during the day to be mindful can reduce stress, make you more productive, give you clearer insights and be happier.

一天當中花一點時間來保持專注可以減少壓力，使你更有效率，更善於洞察世事，從而變得更快樂。

brate your little achievements during the day

9.慶祝一天之中的小成就

Our days are filled with tasks that we complete and then move on the next one. It can very robotic. To appreciate what you have done take a few moments to celebrate completing a task. This can be as simple as stopping and saying, "Yahoo, job well done" or giving yourself a little reward. My reward is a 5 minute stretch or break.

我們生活充滿了各種各樣的任務，完成了這件，又要去做另一件。這個過程會非常機械枯燥。要想充分認識到你所完成工作的價值，那就花幾分鐘爲此慶祝一下吧。這很簡單，你只需停下工作，對自己說，"哈哈，工作完成的不錯嘛！"或者給自己一個小獎勵。就我自己而言，獎勵就是5分鐘的拉伸運動或休息時間。

in touch with your senses

8.更加關注自我感官

When you are eating something pay close attention to the texture, taste, shape, of the food you have in your mouth. If you walking in Nature pay close attention to all the smell that come to you. Right now stop reading and pick up something and feel its texture and shape and warmth. Next time you hear a new song, stop and listen intently to the words and rhythms. We take our senses for granted. Isn't it time to pay attention to the gifts they bring us?

吃東西的時候，仔細留心食物的質感、味道及形狀。在大自然中散步時，仔細感受迎面撲向你的氣息。現在立刻停止閱讀，拿起某樣東西，仔細體會它的質地、形狀和溫度。下一次，當你聽到一首新歌的時候，停下來，專注聆聽歌曲的歌詞和旋律。我們總是把感官視爲理所當然的存在。現在不正是時候好好看看它們爲我們帶來了怎樣美好的體驗嗎？

your mind wander

7.發呆

At various times during the day stop what you are doing and let your mind wander. If you are in an office without windows let your mind rest on something that gives you great joy. Imagine it and then let yourself feel the happy sensations in your body. If you have a window to look out, let your gaze go where it wants to. When your gaze stops take note of what you are looking at. Try not to think, but don't worry if you do. When you return to your task you will feel more relaxed.

在一天之中，你可以幾次停下手中的工作，讓自己發會兒呆。如果你是在一個沒有窗戶的辦公室裏，那就想一些很高興的事情，放鬆一下精神。這樣試一下，然後盡情的享受這種充斥全身的幸福感吧。如果你能有個向外看的窗戶，那就請隨意遠眺。結束之後，你可以隨手記下你看到的東西。儘量不要亂想，如果想了也不要擔心。這樣當你重新開始工作時就會感到更加放鬆。

the reset

6.善於調節

You started your day with great intention and all was going well, then a series of things happen that disrupt your calm feeling. No problem! As soon as you notice that your day is falling apart you can reset the tone. Take a few deep breathes restate your intention. Take a few moments for the intention to settle and then you can resume what you were doing with you calm restored.

你野心勃勃地開始了你的一天，一切都進展順利，然後突然發生了一些擾亂你心緒的事情。不過，沒有關係。當發現你的一天馬上要搞糟的時候，立刻調整一下心態。做幾個深呼吸重新梳理一下工作目標，然後趕緊把目標確定下來，像之前一樣繼續工作。

審校:晴晴晴天 編輯:橘子 來源:前十網