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Author: Douglas Hardwick 作者：道格拉斯哈德威克
Do you find yourself overworked, full of worry, or just plain stressed out?你发现自己过度劳累，充满了担心，或者只是纯强调呢？ Then, it's time to relax.然后，它的时间来放松。 Give your mind a break and your immune system a boost.请您记住休息和你的免疫系统增加。 Learn to meditate. For many people, meditation is something quite mysterious.学习打坐。对许多人来说，冥想是很神秘的东西。 After all, meditation is a practice most often associated with ancient spiritual traditions.毕竟，冥想是一种最常见的做法与古老的精神传统。 But, the fact the matter is, meditation is simply a way of relaxing your mind and your body which, in turn, helps to separate you from your everyday problems and worries.但是，事实上，问题是，静坐只是一种放松您的想法和你的身体，这反过来又帮助你单独从您的日常问题和忧虑。 It is a process that can be learned and practiced by even the busiest person in today's modern world. There are many forms of meditation.这是一个过程，可以学到和实践，即使最繁忙的人在今天的现代世界。还有许多形式的冥想。 However, experts often say that the various forms of meditation fall into two broad categories: concentrative meditation and mindfulness meditation. In concentrative meditation, the person sits quietly and focuses attention on a physical object, a particular sound, an image, or on the most fundamental bodily process, breathing.然而，专家们常说，各种形式的冥想分为两大类：集中冥想和正念冥想。集中在冥想，人坐在静静地和把注意力集中在物理对象，尤其是声音，图像，或在最基本的身体过程中，呼吸。 Most people have heard of using a mantra to meditate.大多数人听说过用咒语来打坐。 Here the person repeats a special word over and over.这里的人重复一个特殊字，多。 Repetition of the word provides the focus needed for meditation.重复这个词的重点提供所需的冥想。 No matter what the person uses, the purpose of the object of meditation is to give the mind an anchor to the here and now.无论什么人使用，其目的对象的冥想是让心灵支柱的现在在这里。 As the mind becomes absorbed in its focus on the object of meditation, external distractions are reduced.由于考虑到吸收成为重点对象的冥想，外部干扰减少。 The jumble of thoughts and anxiety so common to daily life disappear. In mindfulness meditation, there is no specific object of meditation.在混乱的想法和焦虑，使共同生活消失了。在正念冥想，没有特定对象的冥想。 Instead, the person sits quietly and simply witnesses or notices whatever happens to present itself mentally.相反，人坐在静静地，只是证人或告示不管发生什么事，以自己目前的精神。 It could be a thought, a mental image, a sound, or a bodily sensation.这可能是一个思想，一种精神形象，一个健全的，或身体的感觉。 The goal of the person meditating is to observe whatever passes through the mind and let it go without reacting to it or elaborating on it.这一目标的人静坐是观察一切经过考虑让它去没有反应，或阐述它。 By practicing a kind of detached awareness of immediate experience, the person is encouraging the development of a calmer, clearer state of mind. Learning to meditate is not a complex matter.练了一种超脱的认识眼前的经验，人是令人鼓舞的发展4256.08点，清晰的精神状态。学习打坐不是一个复杂的问题。 However, as with any skill of value, learning to meditate does take some effort.然而，如同任何技能的价值，学习，沉思不采取一些努力。 Fortunately, there are many books and e-books on the market that can provide the beginner with simple "how to" instructions and helpful meditation exercises.幸运的是，有许多书籍和电子图书市场上能够提供初学者简单的“如何”的指示和帮助冥想练习。 Meditation also requires practice.冥想还需要实践。 But, the practice can be as little as ten minutes a day. One key to successful meditation is consistency of effort.但是，这种做法可低至10分钟一天。一个关键的成功冥想是一致的努力。 The person needs to find a time in the day to meditate regularly.人需要寻找的时间，白天经常打坐。 The payoff for doing so may be enormous, both physically and psychologically.回报这样做可能是巨大的，无论在身体和心理上。 Modern research has shown that the regular use of meditation enhances immunity, lowers heart rate and blood pressure, reduces cholesterol, and speeds recovery.现代研究表明，经常使用的冥想增强免疫力，降低心率和血压，降低胆固醇，并加速复苏。 Psychologically, meditation seems to reduce anxiety and depression, while increasing creativity and feelings of happiness and joy.在心理上，冥想似乎减少焦虑和抑郁，同时提高创造力和感情的幸福和喜悦。 Given its power and simplicity, the practice of meditation should be included in any serious, holistic approach to health and wellness.由于其功率和简单，这种做法的冥想应包括在任何严肃的，全面的办法，以卫生和健康。
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