这5分钟的冥想练习会让你平静下来
这5分钟的冥想练习会让你平静下来
With so many new anxieties in the world today, achieving a healthy frame of mind can seem more challenging than in years past. Having a daily moment of intentional quiet can go a long way toward a better outlook.
当今世界上有这么多新的焦虑，要想拥有一个健康的心态似乎比过去更有挑战性。每天有片刻的有意识的安静对一个更好的前景大有帮助。
This five-minute meditation routine combines both yoga and balance to steady the mind, utilize the breath to become more mindful and reduce stress. Through movements and attention to breath, you'll be on your way to feeling calmer, thinking more clearly and improving concentration and decision-making.
这个五分钟的冥想练习结合了瑜伽和平衡来稳定思维，利用呼吸来变得更专注和减少压力。通过运动和注意呼吸，你会感觉更平静，思维更清晰，提高注意力和决策力。
Mindfulness meditation, research has shown, is even connected with being able to process new information. You don't need to purchase a meditation cushion to perform mindfulness meditation and reap the benefits. This five-minute routine can be done seated on a yoga mat, on the couch or even at your work-from-home desk.
研究表明，正念冥想甚至与处理新信息的能力有关。你不需要购买冥想垫来进行专注冥想并获得好处。这五分钟的练习可以坐在瑜伽垫上、沙发上，甚至是在家办公的办公桌上完成。
Maybe you're in need of meditation to help reduce anxiety, improve feelings of depression or just divert your mind to something else. Mindfulness meditation does, in fact, decreases anxiety and improves self-esteem, studies have shown.
也许你需要通过冥想来减轻焦虑，改善抑郁的感觉，或者只是将你的注意力转移到其他事情上。研究表明，正念冥想实际上可以减少焦虑，提高自尊。
As you move through this meditation, focus on deep breathing. Inhale and exhale through the nose, and start by filling up your belly with air. Then feel the air rise up into the chest. As you exhale, empty the chest first and then feel the stomach deflate like a balloon. This slow, conscious and specific breath pattern aids in focusing the mind to the present moment.
当你进行冥想时，专注于深呼吸。通过鼻子吸气和呼气，开始时让腹部充满空气。然后感觉空气上升到胸部。呼气时，先清空胸腔，然后感觉胃部像气球一样放气。这种缓慢、有意识和特定的呼吸模式有助于将注意力集中到当前时刻。
Finally, if your mind wanders easily during this sequence, you can focus on a one-word mantra to recite silently to yourself. Choosing a word like "serenity" or "peace" or "confidence" and syncing your movement with your breath can help transport you to a different world.
最后，如果你在这个过程中很容易走神，你可以集中精力默默念一个字的咒语给自己听。选择一个像“宁静”、“和平”或“自信”这样的词，并让你的动作与呼吸同步，可以帮助你进入一个不同的世界。
Seated in a cross-legged position (if you're in a chair, keep your feet flat on the ground with your knees bent). Place your hands on your knees. Inhale as you lift your chest forward and arch your back to look up.
盘腿坐着(如果你坐在椅子上，保持双脚平放在地上，膝盖弯曲)。把你的手放在膝盖上。吸气时挺胸向前，拱起背部向上看。
Exhale as you round the spine and tuck the chin to the chest, stretching the back.
呼气时绕着脊柱，将下巴收至胸部，拉伸背部。
Repeat this five times. Focus on breathing slowly and moving through these poses mindfully.
重复这个动作五次。慢慢地呼吸，用心地做这些动作。
While seated, inhale as you shrug your shoulders up to your ears. Then exhale as you release the shoulders. While doing this movement, keep your spine elongated and your naval pulled into your spine to engage your core.
坐好后，一边耸肩一边吸气。然后呼气，放松肩膀。在做这个动作的同时，保持你的脊椎被拉长，你的腹部被拉进脊椎来参与你的核心肌群。
In your seated position, reach the arms out to the sides and up above you. Relax the shoulders even though you're reaching the arms up as high as you can.
保持你的坐姿，将手臂伸向身体两侧，向上伸展。放松肩膀，即使你的手臂尽可能的高。
This mindful breathing exercise can be done seated, standing or even lying down. Place one hand on your stomach and the other hand on your heart. Breathe in as you feel your stomach press against your hand and then feel your chest expand into your other hand. Exhale and feel your chest release and then your stomach release.
这种正念呼吸练习可以坐着、站着甚至躺着进行。一只手放在肚子上，另一只手放在心脏上。当你感觉你的胃压在你的手上时吸气，然后感觉你的胸部向另一只手扩张。呼气，感受胸部放松，然后胃部放松。
Repeat this deep breath 10 times. If it becomes challenging to focus on your breathing while sitting still, you can add a count to your breath.
重复这个深呼吸10次。如果在坐着不动的时候很难集中注意力在呼吸上，你可以对呼吸进行计数。
