读者文摘:如何随时随地找到安宁(4)

I have been mediating¹ for eight years, and I am still plenty ambitious.

我已经做了八年冥想，我仍然雄心勃勃。

However, these days I'm not as sweaty, agitated², and unpleasant about it as I used to be.

但是，我现在不像以前那样想起冥想时会满头大汗、烦躁不安、不愉快。

Meditation³ has helped me sort out my useless rumination⁴ from what I call constructive⁵ anguish⁶.

冥想帮我从所谓的积极式痛苦中摆脱掉那些无用的沉思。

I have learned that the less enchanted⁷ you are by the voice in your head,

我明白了，你越是不被头脑中的声音所迷惑，

the more you can make room for entirely⁸ new thoughts and feelings to emerge.

就越能腾出空间让全新的想法和感觉浮现出来。

It has enabled me to take even more delight in my work, my wife, and our son, Alexander,

这使我对工作、妻子和儿子亚历山大都感到更加满意。

who suffuses⁹ me with warmth whether he's offering me a chicken nugget or wiping macerated muffin on my sleeve.

无论亚历山大给我一块鸡块，或是在我袖子上擦浸渍过的松饼，都让我感到温暖。

I am less in thrall¹⁰ to my desires and aversions, which has given me a wider perspective

我不那么受欲望和厌恶的束缚，这给了我更广阔的视野。

and, at times, a taste of a deep, ineffable¹¹ unclenching.

有时，也让我体会到一种深沉、不可言喻的解脱。

In sum, meditation empowers you to tap into what lies beneath or beyond the ego¹².

总之，冥想能让你发掘出隐藏在自我之下或超越自我的东西，

Call it creativity. Call it your innate¹³ wisdom. Some people call it your heart. Ew

这称为创造力，是你与生俱来的智慧。有人把它叫做心灵。呃......

WHEN YOU'RE READY TO TAKE IT FURTHER

当你准备更进一步时

Count your breaths from one to ten, and then start over.

从一数到十，然后再重数。

Breathe in, one, then out. Breathe in, two, then out, and so on.

吸气，一，然后呼气。吸气，二，呼气，依此类推。

Some people like to recite a short phrase to help them stay focused.

有些人喜欢背诵简短的短语来帮助他们保持专注。

"Just this breath" is a good one.

“呼吸”这个就很好。

It reminds us not to start anticipating the next breath, or to think about the last one,

它提醒我们不要开始预测下一次呼吸，也不要去想最后一次呼吸，

or to imagine in any of the innumerable ways the mind can cook up that anything else is supposed to be happening—"just this breath."

或者想象大脑可以用无数种方式制造出任何其他会发生的事——“而只是呼吸。”

Recruit an image. Sometimes I imagine the in breath as a gentle wave moving up the beach, pshhhh,

运用一个形象。有时我会把呼入想象成一股轻柔的波浪向海滩上移动，噗斯，

and on the out breath, the wave recedes¹⁴, sssssshh. Back and forth¹⁵. Find an image that works for you.

呼出则是波浪退去，丝......来回这样，找到一个适合你的形象。

Give guided audio meditations¹⁶ a shot.

试试引导性有声冥想。

Some people wrongly assume that guided meditations are a form of training wheels—or cheating. I disagree.

有些人错误地认为引导性冥想是一种训练轮或欺骗的形式，我不同意这种说法。

Instructions are quickly forgotten. Having someone in your ear can be really helpful.

人们很快就会忘掉那些指令，有人在你耳边说些什么很有帮助。

My advice is to experiment with both audio and solo meditations and see what works best.

我的建议是尝试有声冥想和单独的冥想，看看哪种方法最有效。

1 mediating   

调停，调解，斡旋( mediate的现在分词 )； 居间促成； 影响…的发生； 使…可能发生

参考例句：

• So many factors are mediating. 如此众多的因素在起作用。
• The contrast in mediating noted in the sitting room. 客厅中注重了调和中的对比。

2 agitated   

adj.被鼓动的，不安的

参考例句：

• His answers were all mixed up,so agitated was he.他是那样心神不定，回答全乱了。
• She was agitated because her train was an hour late.她乘坐的火车晚点一个小时，她十分焦虑。

3 meditation   

n.熟虑，（尤指宗教的）默想，沉思，（pl.）冥想录

参考例句：

• This peaceful garden lends itself to meditation.这个恬静的花园适于冥想。
• I'm sorry to interrupt your meditation.很抱歉，我打断了你的沉思。

4 rumination   

n.反刍，沉思

参考例句：

• EA is the theory of rumination about human EA conception. 生态美学是对人类生态审美观念反思的理论。 来自互联网
• The rumination and distress catalyze the growth process, Dr. 这种反复思考和哀伤反而促进了成长的过程。 来自互联网

5 constructive   

adj.建设的，建设性的

参考例句：

• We welcome constructive criticism.我们乐意接受有建设性的批评。
• He is beginning to deal with his anger in a constructive way.他开始用建设性的方法处理自己的怒气。

6 anguish   

n.(尤指心灵上的)极度痛苦，烦恼

参考例句：

• She cried out for anguish at parting.分手时，她由于痛苦而失声大哭。
• The unspeakable anguish wrung his heart.难言的痛苦折磨着他的心。

7 enchanted   

adj. 被施魔法的，陶醉的，入迷的 动词enchant的过去式和过去分词

参考例句：

• She was enchanted by the flowers you sent her. 她非常喜欢你送给她的花。
• He was enchanted by the idea. 他为这个主意而欣喜若狂。

8 entirely   

ad.全部地，完整地；完全地，彻底地

参考例句：

• The fire was entirely caused by their neglect of duty. 那场火灾完全是由于他们失职而引起的。
• His life was entirely given up to the educational work. 他的一生统统献给了教育工作。

9 suffuses   

v.（指颜色、水气等）弥漫于，布满( suffuse的第三人称单数 )

参考例句：

• A rosy glow that suffuses snow-covered mountain peaks at a clear day. 她困恼的最顶点出现在一个覆盖著冰雪的纽西兰山上一时的无力感。 来自互联网

10 thrall   

n.奴隶；奴隶制

参考例句：

• He treats his wife like a thrall.他把妻子当作奴隶看待。
• He is not in thrall to the media.他不受制于媒体。

11 ineffable   

adj.无法表达的，不可言喻的

参考例句：

• The beauty of a sunset is ineffable.日落的美是难以形容的。
• She sighed a sigh of ineffable satisfaction,as if her cup of happiness were now full.她发出了一声说不出多么满意的叹息，仿佛她的幸福之杯已经斟满了。

12 ego   

n.自我，自己，自尊

参考例句：

• He is absolute ego in all thing.在所有的事情上他都绝对自我。
• She has been on an ego trip since she sang on television.她上电视台唱过歌之后就一直自吹自擂。

13 innate   

adj.天生的，固有的，天赋的

参考例句：

• You obviously have an innate talent for music.你显然有天生的音乐才能。
• Correct ideas are not innate in the mind.人的正确思想不是自己头脑中固有的。

14 recedes   

v.逐渐远离( recede的第三人称单数 )；向后倾斜；自原处后退或避开别人的注视；尤指问题

参考例句：

• For this reason the near point gradually recedes as one grows older. 由于这个原因，随着人渐渐变老，近点便逐渐后退。 来自辞典例句
• Silent, mournful, abandoned, broken, Czechoslovakia recedes into the darkness. 缄默的、悲哀的、被抛弃的、支离破碎的捷克斯洛伐克，已在黑暗之中。 来自辞典例句

15 forth   

adv.向前；向外，往外

参考例句：

• The wind moved the trees gently back and forth.风吹得树轻轻地来回摇晃。
• He gave forth a series of works in rapid succession.他很快连续发表了一系列的作品。

16 meditations   

默想( meditation的名词复数 )； 默念； 沉思； 冥想

参考例句：

• Each sentence seems a quarry of rich meditations. 每一句话似乎都给人以许多冥思默想。
• I'm sorry to interrupt your meditations. 我很抱歉，打断你思考问题了。