從生活中尋找寧靜的5個技巧
Stressed out? Feeling stretched with too much to do? Want to just escape from your life for a bit to a far away island for some peace and serenity?
有壓力？太多事情要做而感覺精神過度繃緊？希望逃離現實生活一會去一個遙遠的島嶼尋找一些寧靜和安寧嗎？
I have learned from years of meditation that some simple techniques help anchor us through difficult times and make the good times more enriching.
我從多年的靜思中學到一些簡單的技巧，幫助我們在遇到困難時穩定我們的情緒，增加美好的時光。
Here are some tips I have used to find serenity in my life:
下面是我過去生活中經常獲得寧靜的一些技巧：
1. "I AM" Breathing Exercise. You can do this any time, any place (even when you are stuck in traffic). It’s a simple breathing exercise: every time you inhale, mentally say the word "I"; and every time you exhale, mentally say the word "AM." Pay attention to how the breath flows in and out of your body, and visualize the breath spreading from your lungs through your chest, down your arms and legs. The "I AM" breathing exercise is meant to remind you that your true self is empowered, in control and creative - you not bound by your job title, your income, your age, your appearance or anything else.
1. “I AM”呼吸運動。 你可以在任何時間任何地方（即使在堵車的時候）做這項運動。這是個簡單的呼吸運動：每次吸氣的時候，精神上說“I”，而呼氣的時候精神上說“AM”。注意氣流是如何流入和排出你身體的，想象氣從肺部通過心臟流向手臂和腿部。這個"I AM"呼吸運動是要提醒你，你的真實自我是有權力，可以控制，有創造性的——你不用受職位，收入，年齡，外貌或任何其他東西的約束。
2. Watch a video. Never underestimate the power of visual language to tap deeply into your subconscious to bring about a pure sense of happiness and inner peace. On Youtube and Vimeo, there are plenty of videos of ocean waves, falling rain, flower fields and other calming imagery that will be sure to bring an inner smile to your spirit. Create your own library of images that soothe your soul.
2. 看視頻。不要低估視覺語言的能力，它能進入你的潛意識激發快樂和內心平靜的純淨感覺。在Youtube和Vimeo上，有大量關於海浪，降雨，花海和其他寧靜意象的視頻，一定可以給你的精神帶來發自內心的微笑。創造出自己的圖書館形象，安撫你的心靈。
3. Practice the 3 C's. One of my favorite exercises growing up was practicing the 3 C's : no Criticizing, Condemning or Complaining. Sometimes consciously changing your inner dialogue can have drastic results on how you see the world and interact with others. See if you can practice this exercise for one hour, or even better, one day.
3. 實行3 C。我成長中喜歡的一種做法就是實行3C：沒有批評，沒有指責和沒有抱怨。有時候有意識地改變你內心的想法對你看待世界，與人交流有極大影響。看看你能否堅持一小時，甚至一天這樣做。
4. Learn how to meditate. Meditation is one of the best lifelong skills you can give yourself for your longterm happiness and health. People who meditate regularly tend to be happier, live longer and lead healthier lives because they are better equipped to handle life's speed bumps and detours.
4. 學習如何冥想。冥想是使自己保持長期健康快樂最好的終生技能。定期冥想的人會生活得更加快樂，更加長壽，更加健康，因爲他們做好準備對付生活中的障礙和遇到的曲折。
5. Anchor your thoughts with an intent. All action begins with an intention, whether consciously or subconsciously. So why not consciously make an intent that will pave the way for positive actions and greater happiness?
5. 有意識地保持你的心態。 無論有意或無意，所有的行動都從意圖開始。所以，爲什麼不下意識地定下目標，爲積極的行動和更大的快樂作好準備呢？
Whether your intent is abstract ("My intent is to be the change I wish to see in this world") or very specific ("My intent is to go to the gym today before dinnertime"), make a point to express it by writing it down or posting it on . By making a point every single day to make an intention, you are taking control of the happy and productive life you want to lead.
無論你的意圖是抽象（“我的目的是把世界改變成我所希望看到的樣子”）還是很具體（“我的目的是晚飯前去健身房”），特別強調要把它寫下來或張貼在上展現它。通過逐天積極定下目標，你就可以掌握你所想要的快樂和豐富的生活。
