譯文BY劉安娜20161030

原文：6 Practical Ways to Practice Being Present（鏈接點(diǎn)此）

原文作者：里奧?巴伯塔（Leo Babauta）

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里奧?巴伯塔是成功的作家、積極生活方式踐行者，他在博客“禪習(xí)慣”上專門說明，博客全部文章版權(quán)公開，無需聯(lián)系他取得翻譯版權(quán)許可。因我喜歡里奧文章風(fēng)格，且對(duì)生活和翻譯練習(xí)有益，因此，我不定期翻譯他博客文章并分享。

活在當(dāng)下不僅是近年流行的一個(gè)概念，也是一種生活的修行。在吃飯時(shí)吃飯，喝水時(shí)喝水，睡覺時(shí)睡覺，運(yùn)動(dòng)時(shí)運(yùn)動(dòng)，將全身心集中在當(dāng)下正在進(jìn)行的動(dòng)作或正在完成的事項(xiàng)上。

譯文版權(quán)歸屬本人，轉(zhuǎn)載請(qǐng)聯(lián)系，如未經(jīng)許可轉(zhuǎn)載，必究責(zé)任。

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There are a lot of amazing benefits to being more present and mindful, but one of my favorites is this: you’re not missing the beauty and joy of the present moment.

更關(guān)注此時(shí)此刻有很多奇妙的益處，但我最喜歡的好處之一是：這樣你就不會(huì)錯(cuò)過此刻的美與快樂。

Being present also helps you to see when you are feeling fear or resistance, uncertainty or the urge to procrastinate, anger or resentment … and then to work with those difficulties mindfully.

活在當(dāng)下還有助于你留意到你所感受到的恐懼和抵抗，不確定性或想要拖延的沖動(dòng)，氣憤或怨恨……然后可以謹(jǐn)慎的對(duì)抗這些困難。

That’s all great, but how do you remember to practice being present? It’s so easy to get caught up in our thoughts and distractions, and forget to practice.

這看上去很美，但你如何記住和實(shí)踐活在當(dāng)下呢？我們的思路很容易就分散了，忘記練習(xí)。

The honest truth is that no one is perfect at this. Me least of all. It’s a continual learning process, not something you figure out and then you’re good. It’s messy and beautiful.

講真，誰也不會(huì)特別完美。我更是糟糕。這是種持續(xù)學(xué)習(xí)過程，并非你明白了就夠了。整個(gè)過程既亂套又很美。

So with that in mind, here are some practical ways to practice:

所以鑒于以上想法，這有一些可以用作練習(xí)的實(shí)用方法：

1. A Small Regular Practice. Form the simple habit of meditating for just two minutes a day (to start with). After you wake up, simply sit comfortably and try to focus on your breath for two minutes. When (not if) your mind wanders, just notice it and label it “thinking.” And gently return to the breath, without harshness. Set a timer, and when the timer goes off, you’re done! If you feel like expanding it by a minute every week or so, feel free to do so, but you don’t have to expand. The benefit of this regular practice is that you learn skills you can take and practice in other parts of your day.

日常微習(xí)慣。養(yǎng)成每天2分鐘做冥想的簡(jiǎn)單習(xí)慣（作為一個(gè)開始）。你醒了以后，只需要舒服地坐著，試著集中注意力在你的呼吸上2分鐘。你注意力分散的時(shí)候（不是如果），注意到這種走神，記錄上“思考”。再緩緩地回到呼吸上，不必自責(zé)。設(shè)個(gè)鬧鐘，鬧鐘一響，任務(wù)完成！如果你想每周再加一分鐘，完全可以，但你也可以不加。這種定期練習(xí)的好處是你能將學(xué)到的技巧應(yīng)用在其他日?；顒?dòng)中。

——我的想法——

我現(xiàn)在養(yǎng)成了每天早上稱體重的習(xí)慣，在稱體重之前會(huì)做50 – 100個(gè)卷腹來刺激腸胃蠕動(dòng)，這樣保證排空腸胃再稱，就能更輕一些（心機(jī)~~），而且卷腹對(duì)于消耗腹部軟脂肪特別有效。當(dāng)然，我也需要練習(xí)心平氣和，不因體重（萬一）不降而暴躁。卷腹和稱體重，就是我每天早上的固定日常習(xí)慣。除此以外，我正努力培養(yǎng)其他日常習(xí)慣，例如每天第一件事翻譯一篇文章（清早吃掉最大最丑的青蛙理論）。

2. Work with Others. Having a regular group or partner to meditate with is helpful. You support each other continuing to practice, and can talk about struggles and things you’re learning. If you don’t have a practice group in your area, you could find people online to talk to regularly about practicing.

互助合作。參加常規(guī)小組或者有個(gè)伙伴一起冥想很有幫助。你們相互支持，持續(xù)練習(xí)，可以聊聊遇到的困難和學(xué)到的經(jīng)驗(yàn)。如果你在當(dāng)?shù)卣也坏綄?shí)踐小組，你可以在線上定期和別人談?wù)劸毩?xí)的事情。

——我的想法——

就像我在學(xué)英語的過程當(dāng)中遇到瓶頸，以往的學(xué)習(xí)方法已經(jīng)無法激起我的學(xué)習(xí)熱情，于是我就學(xué)習(xí)其他英語屆各位大神的文章，從而開始采用一些新的方法，比如閱讀原著同時(shí)英語朗讀（糾正發(fā)音，調(diào)整語調(diào)，收聽我的荔枝FM電臺(tái)點(diǎn)這里，已讀完《誰動(dòng)了我的奶酪？》和《小王子》，正在朗讀《傲慢與偏見》中，歡迎收聽并提出寶貴意見），并開始嘗試紐約時(shí)報(bào)文章翻譯（譯文不公開，歡迎翻譯紐約時(shí)報(bào)的小伙伴悄咪咪的和我討論）。

3. Have Mindfulness Bells. You could have a chime regularly sound off on your phone or computer (numerous apps do this) to remind you to pause and be mindful of what’s going on right now. I’ve also found it useful to see other things as mindfulness bells: seeing my child’s face, a traffic light, hearing an alert from an appliance or the computer. Each of these can be a reminder to be present when I notice them.

設(shè)定正念提醒。你可以在手機(jī)或電腦上設(shè)定定期鬧鐘（很多app可以實(shí)現(xiàn)），提醒你暫停，對(duì)于當(dāng)下發(fā)生的事情進(jìn)行正念思考。我發(fā)現(xiàn)有些別的事情也可以當(dāng)做正念提醒：看看孩子的小臉，交通燈，聽到機(jī)器或電腦的提醒警報(bào)。我留心著，每一項(xiàng)都可以是關(guān)注當(dāng)下的提醒。

4. Set an Intention Before an Activity. If you’re about to do a work task, process email, read a book, cook dinner … you can pause just before starting, and think for a second about what your intention for that activity might be. What are you hoping to do with this activity? For me, I might cook dinner out of love for my family or myself. I might write a blog post (like this one) out of love for my readers. I might do a workout out of love for myself (and to set a good example for my kids). I process email out of responsibility and consideration for those trying to communicate with me. By setting an intention, it reminds you to be mindful of that intention as you do any activity.

行動(dòng)之前先定目標(biāo)。如果你準(zhǔn)備做一項(xiàng)工作，處理郵件，讀一本書，做晚飯……在開始之前你可以先暫停，想一想你做這件事的目的。你對(duì)這件事的期盼是什么？對(duì)我來說，我做晚飯是出于對(duì)家人或自己的愛。我寫博客（比如這篇）可能是出于對(duì)讀者的愛。我鍛煉身體多半是為了愛自己（也給孩子們樹立一個(gè)好榜樣）。我處理郵件，是基于責(zé)任心和考慮到那些試圖聯(lián)系我的人。設(shè)定了目的，就能提醒你做任何事都能牢記這目的。

——我的想法——

行動(dòng)前設(shè)定目的很重要。例如我鍛煉的目的是減肥，那么就要針對(duì)性的選擇運(yùn)動(dòng)方式，例如蹬橢圓機(jī)屬于有效有氧運(yùn)動(dòng)，爬山的效率就沒那么高，因?yàn)楹臅r(shí)長(zhǎng)，準(zhǔn)備工作多，同時(shí)山的地點(diǎn)是固定的，因此到達(dá)山腳下也需要花費(fèi)往返的交通時(shí)間，相對(duì)比在家里（或附近健身房）可以完成的蹬橢圓機(jī)，性價(jià)比較低。同樣的，線上馬拉松看上去逼格高，但對(duì)我來說也是耗時(shí)長(zhǎng)、單位消耗低（胖子跑不起來）的低性價(jià)比有氧運(yùn)動(dòng)，因此在體驗(yàn)了4個(gè)月之后我就果斷的放棄了繼續(xù)報(bào)名。

5. Reflect Daily. At the end of each day, or at the beginning, take a minute to journal or just reflect on how your day has gone. How have you done with practicing being present? What have you struggled with? Have you been using your mindfulness bells and setting intentions? What resistance has come up for you, what stories are you telling yourself about all of this? Daily reflection is one of the most useful habits for continuing to practice and getting better at practicing.

每日復(fù)盤。每天結(jié)束時(shí)，或開始時(shí)，花一分鐘記日記，或在腦子里想想這一天如何度過?；钤诋?dāng)下的實(shí)踐進(jìn)行的如何？遇到了什么困難？是否使用了正念提醒或設(shè)定了目的？有什么阻力，你又如何向自己詮釋？每日復(fù)盤是持續(xù)實(shí)踐、并在實(shí)踐中保持進(jìn)步的最有效習(xí)慣之一。

——我的想法——

里奧專門撰文講述過我們?nèi)绾卧忈屵@個(gè)世界非常重要（譯文鏈接 ），因?yàn)槲覀兯姷降氖澜绫揪褪墙?jīng)過我們的主觀意識(shí)篩選過的世界，因此，我們?cè)忈屖澜绲姆绞經(jīng)Q定了我們將如何對(duì)待以及如何被對(duì)待。很多誤解就源于我們錯(cuò)誤或偏頗的詮釋。

6. See Everything as a Teacher. This method admittedly sounds a bit corny, but it’s actually amazing. When you’re feeling frustrated with someone, feeling stressed out by work, feeling upset or grieving about the health of a loved one, feeling anxious about a national election … pause and see this person or situation as a teacher. What can you learn from them about being present? What attachments can you see in yourself that are causing this difficulty? What stories are you forming that are causing you to feel this way? What can you practice letting go of? What can you appreciate about this moment that you are taking for granted? In this way, every difficulty, every person, everything that arises in the present moment can be a loving teacher that is helping us along the path to being present.

萬物皆我?guī)煛?/b>這方法看上去誠然簡(jiǎn)單粗暴，但確實(shí)很厲害。當(dāng)你對(duì)某人感到失望，覺得工作壓力大，為愛人的健康擔(dān)心難過，為全國大選感到焦慮……暫停一下，把這個(gè)人或這種境況當(dāng)作一位老師。以活在當(dāng)下的心態(tài)你能從中學(xué)到什么？你身上的什么關(guān)聯(lián)導(dǎo)致了這種困難？你詮釋的是一個(gè)什么故事，給你這種感覺？你可以做些什么來釋放？什么是你此刻應(yīng)該感激你卻司空見慣的？用這種方式，此刻出現(xiàn)的每一個(gè)困難，每一個(gè)人，每一件事都可以成為可敬的老師，幫助我們更好的活在當(dāng)下。

小問題：這次把感想直接加在了正文里，這種方式如何？

——本文來自公共領(lǐng)域，版權(quán)由原作者開放，譯文聯(lián)系本人獲許可后可轉(zhuǎn)載。——

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