If you think about the last time you had a wobbly tooth. 如果你想想最后一次，我不知道，你有一颗松动的牙。

　　You know it's wobbly, and you know that it hurts. 你知道它是一颗松动的牙，并且你知道它很痛。

　　But what do you do every 20, 30 seconds? It does hurt. 但你每20，30秒就关注它一下吗？真的很痛。

　　And we reinforce the storyline, right? And we just keep telling ourselves, and we do it all the time. 我们加重了痛苦，对吧？我们只不断告诉自己，我们总是这样。

　　And it's only in learning to watch the mind in this way that we can start to let go of those storylines and patterns of mind. 只有学会以随其自然方式处理思维（心灵）学习让这些事情和思维模式来去自如。

　　But when you sit down and you watch the mind in this way, you might see many different patterns. 但当你坐下来，以这种方式看思维（心灵），你可能会看到许多不同的模式。

　　You might find a mind that's really restless and — the whole time. 你可能会发现是真的不安分的心--所有时刻。

　　Don't be surprised if you feel a bit agitated in your body when you sit down to do nothing and your mind feels like that. 不要感到惊讶，如果你觉得你有点焦虑当你坐下来什么也不做，感觉就像，你的头脑焦虑。

　　You might find a mind that's very dull and boring, and it's just, almost mechanical, 你可能会发现是很枯燥和无聊的头脑（心灵），它只是几乎机械重复，

　　it just seems it's as if you're getting up, going to work, eat, sleep, get up, work. 这好像你起床，去工作、吃饭、睡觉、起床、工作。

　　Or it might just be that one little nagging thought that just goes round and round your mind. 或者它可能只是一个微小挥之不去的思绪不停的在你头脑中转。

　　Well, whatever it is, meditation offers the opportunity, 嗯，无论它是什么，冥想提供了一个机会，

　　the potential to step back and to get a different perspective, to see that things aren't always as they appear. 提供了退一步的潜力获得看事物的不同角度，看到事情不总是它们外在表象的那样。

　　We can't change every little thing that happens to us in life, but we can change the way that we experience it. 我们不能改变每一件生活中、发生在我们身上小事但我们可以改变我们感受它的方式。

　　That's the potential of meditation, of mindfulness. 这就是冥想、专注力的潜力。

　　You don't have to burn any incense, and you definitely don't have to sit on the floor. 你不需要烧香你不一定要坐在地板上。

　　All you need to do is to take 10 minutes out a day to step back, to familiarize yourself with the present moment 你需要做的一切就是每天花10分钟思绪中退一步，熟悉自己所处的“现在”这样，

　　so that you get to experience a greater sense of focus, calm and clarity in your life. Thank you very much. 你可以在生活里体验更多的专注、平静和清澈。非常感谢。