冥想有片刻。好吧，片刻串在一起，创造了本质上的运动。
And while it’s still mired in some confusion and woo-woo stigmas that associate meditation with robed monks and coordinated chanting, meditation has reached the mainstream, finding advocates in doctors, scientists and busy CEOs.
I am none of those things, but I was curious to give it a whirl.
事实证明，有许多类型的冥想，包括精神和先验实践。但是，如今享受特别明亮的聚光灯的一种形式就是正念冥想。
Basically,mindfulness meditation涉及仅关注当下（您当前的思想，呼吸和情感），而无需将自己与过去或未来有关。当您的思想徘徊时，请呼吸。在大多数情况下，那些练习正念冥想的人坐在一个舒适，安静的空间中预定时间，但是没有难以遵循的规则。如果您坐着，呼吸并试图保持清晰的头脑，那么您就可以做一个很好的开始。除了是花费10-15分钟的轻松方式外，科学在您身边。
Researchers at Johns Hopkins University reviewed thousands of meditation studies and dozens of clinical trials,并发现mindfulness meditation can be utilized to ease anxiety, depression, pain and stress.
Even more exciting,一份报告在人类神经科学的边界表明调解可能会产生持久的影响。研究人员GaëlleDesbordes说：“这些结果与冥想可能导致脑功能的持久，有益的变化，尤其是在情绪处理领域的总体假设一致。”
All good things. So with some baseline knowledge of what to do, and a general desire to destress, I sat down to meditate. It went something like this:
DAY 1
好的，我们走了。深呼吸。
In, out. In, out. In, out.
There we go. This is nice. Just keep doing what you’re doing. Concentrate on your breath. In and out. Just like you’ve been doing to keep yourself alive since Day 1. Great. I’m crushing this.
那是我的电话吗？OY。忽略它。进进出出。只要保持呼吸，让其他一切融化。
Maybe that text was important. Oh well. I’ll look later. Keep breathing. Your mind is a blank slate.
[Thirty seconds of actual, peaceful, mindful meditation. Or something close to it.]
I’m hungry. Soup sounds good. Will it ever stop raining? Oops … back to breathing. In and out. In and out. I think I’ve got some leftover mashed potatoes in the fridge. I really should’ve eaten first …
那样持续了一段时间。
我不确定我的第一次尝试是否成功。但是话又说回来，根据正念冥想的宽松参数，我坐在那里，呼吸和试图专注于当前的事实本身就是胜利。
不过，我认为我可以做得更好……
DAY 2
好，回到它。我们开工吧。深深地呼吸。别的都无所谓。
[About one minute of actual, peaceful, mindful meditation before my mind wanders.]
这么多截止日期，一天没有足够的时间。这可能只是浪费时间。如果我花更多的时间工作并且冥想更少的时间，我的压力会减少。
You don’t mean that.
I’m gonna visualize myself breathing blue smoke. That’ll give me something very simple to concentrate on. Why blue smoke? Did I read about that somewhere? I don’t know. I’m procrastinating. Just breathe the blue smoke already.
Hey, I think it’s working. Does the fact that I’m thinking about it working still count? I’m gonna say yes.
[Two minutes of actual, peaceful, mindful meditation.]
That seemed like an improvement. I began fidgeting about five minutes in, and my mind took off on some strange tangents shortly thereafter, but I sat quietly for 10 minutes, so I’ll call it a moderate success.
DAY 3
The big Day 3. You’re basically a professional meditator now. OK, go!
That didn’t work. You can’t force it. Try again.
[About five minutes of stops and starts. My mind is wandering all over the place. My attention span is that of a puppy who’s just spotted a squirrel. I can’t concentrate for more than a few seconds before getting off track.]
This isn’t going well. But it’s OK. Part of mindfulness meditation is acknowledging when you falter, pushing the distractions aside and trying again, which is exactly what you’re doing, so don’t be discouraged.
我灰心。
Breathe. Keep breathing. Blue smoke. In and out. Watch the smoke trail into the distance. Focus on that. Good.
[Three minutes of actual, peaceful, mindful meditation, give or take. There are no clocks inside my head.]
第三天，我一直坚持下去。我闭上眼睛坐在沙发上，呆了30分钟。无论我的冥想尝试如何，我都决心留在那里。最后，我感到越来越轻松。我的思想仍然徘徊，但我能够识别出这些偏差并更快地回到正轨。在那30分钟之后，我感到放松。我不确定在冥想的情况下，在冥想中静静地坐着半小时，在舒适的沙发上静静地坐了半个小时。但是我喜欢它。
READ MORE >REAP THE BENEFITS OF A WALKING MEDITATION
And,根据丹·哈里斯（Dan Harris）的说法，正念冥想的倡导者和“对烦躁的怀疑论者更快乐，更快乐，冥想”的作者，每当您注意到自己的思想流浪时，“这实际上是一场胜利”。他指出，大多数人忽略了我们有积极思考的事实，这些事实一直在思考，并且经常以消极的，判断力，自我侵犯的方式思考。
哈里斯说：“当我们看不到我们的心理喧嚣时，它会控制我们。”“如果您分心，完全酷……每次您重新开始时，这就像二头肌卷曲的大脑。”
他肯定知道如何使一个男人感觉更好。
