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Author: Tim Wright 作者：蒂姆赖特
Many people have asked about different techniques how to meditate.很多人都问不同的技术如何打坐。 There are a variety of different ways, but the basic principles are universal. Meditation in some form or another seems to be a part of most cultures.有多种不同的方式，但基本原则是普遍的。冥想以某种形式似乎是一个组成部分多数文化。 The methods and techniques are different, of course, but the practice of meditation in some form is found almost everywhere The most common techniques of meditation as a formal practice most likely developed somewhere in the East.该方法和技术是不同的，当然，但这种做法的冥想以某种形式被发现几乎所有最常见的技术冥想作为一个正式的做法最有可能发展地方在东。 India is the most probable birthplace of formal meditation techniques, although various forms of meditation were very common in places like China and Japan. Transcendental Meditation was introduced to the West in 1958 by Maharishi Mahesh Yogi, a spiritual guru from India.印度是最有可能的诞生地正式冥想技巧，尽管各种形式的冥想是很常见的地方像中国和日本。超凡冥想被介绍给西方国家在1958年由玛赫西马赫什瑜珈，精神导师来自印度。 This popular technique of meditation first gained mass exposure in the 1960's when Maharishi was visited by the Beatles.这种颇受欢迎的技术第一次获得冥想大规模暴露在1960年的时候玛赫西访问了披头士乐队。 This method of meditation employs the use of a mantra or "sacred sound" that is given by a guru or teacher. The practice of meditation usually involves sitting quietly in an environment where you will not be disturbed or distracted.这种方法的冥想员工使用的口头禅或“神圣的声音” ，也就是给了大师或老师。实践的冥想通常涉及静坐在这样一种环境，你会不会受到干扰或分心。 Most people begin by closing their eyes and focusing on their breathing while allowing their body to relax. Many people associate meditation with sitting on the ground in the "lotus" position with their legs crossed.大多数人开始关闭其眼睛，把重点放在他们的呼吸，同时允许自己的身体放松。许多人赞同冥想与坐在地上的“莲花”的立场与他们的腿越过。 The most important thing, however, is to be comfortable.最重要的事情，但要舒适。 Many people like to sit in a chair with their feet on the floor.许多人喜欢坐在椅子上的脚在地板上。 Most experts think that it's important to be sitting erect while meditating.大多数专家认为，重要的是要坐在直立而沉思。 Lying down to meditate can often result in falling asleep instead and missing out on the true benefits that meditation offers. It's important to allow enough time for your mind and body to relax when first beginning to meditate.躺下打坐常常可以导致入睡而不是和错过了真正的好处，默念提供。重要的是要留出足够的时间为您的精神和身体放松时，第一次开始打坐。 At first, you simply follow the rhythm of your breathing.首先，你只需按照你的节奏呼吸。 Don't try to force anything.不要试图强迫任何东西。 As you are "watching" your breath your attention is on the process of inhaling and exhaling. When distracting thoughts enter your mind - and it is "when," not "if" these distracting thoughts come - it is best to just observe and accept them without judgment.正如你所“看”你的呼吸你注意的是进程的吸入和exhaling 。当杂念输入您记住-这是“当” ，而不是“如果”这些杂念来-最好是只有遵守和接受他们没有判决。 Allow them to move through your conscious mind without focusing on them or allowing them to pull you away from your meditation practice.让他们将通过您牢记没有意识到侧重于他们或让他们拉你远离您的冥想的做法。 Trying to "resist" these kinds of thoughts will only give them more power and draw your attention away from the central purpose of the meditation. Meditation can last from a few minutes to many hours.试图“反抗”这类的想法只会给他们更多的权力和提请你注意远离中心目的的沉思。冥想可以持续从几分钟到几个小时。 It is best to keep your meditation times short at first.最好是保持您的冥想时间短于第一。 It is seldom beneficial to meditate for more than an hour, even after years of experience.这是很少有利于打坐一个多小时，虽然经过了多年的经验。 You should focus on quality, not quantity. Many people experience an increased sense of awareness or "mindfulness" during and after meditating.你应把重点放在质量而不是数量。许多人的经验意识提高认识或“正念”期间和之后沉思。 They also often experience a greater sense of peace and wellbeing as distractions fall away.他们还常常遇到更大的和平与福祉作为分散消失。 The results of meditation can be quite dramatic. The benefits of meditation are well substantiated by modern science.结果冥想可以相当巨大的。带来的好处以及冥想是属实的现代科学。 Over six hundred academic and scientific studies have been done at more than two hundred independent research institutions in thirty-five countries.在600学术和科学的研究已经完成超过200独立研究机构在35国家。 All attest to the physical, spiritual and psychological benefits of regular meditation. Although the techniques how to meditate vary slightly from one culture to the next, the basic principles of relaxation and mindfulness are universal.一切证明，身体，精神和心理上的好处，经常冥想。虽然技术如何打坐有细微的差别从一个文化下的基本原则的放松和正念是普遍的。 Meditation is an excellent way to handle the stress of modern life and to regain the balance that many of us are missing. Although meditation does not require formal training or education, the more you study the different methods and techniques available to you, the more you can benefit from this amazing tool.冥想是一个极好的方式来处理压力的现代生活，重新平衡，我们很多人失踪。虽然冥想不需要正规的训练或教育，研究更您不同的方法和技术提供给你，你越是能够受益于这种令人不可思议的工具。
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