双语有声阅读:I Think, Therefore I Am Here 冥想 ──

I Think, Therefore I Am Here 冥想 ── 迈向身心合一的空灵境界

Perhaps you have a big test coming up and you are feeling nervous. These days, it is pass or perish¹, so you know you have got to do well. The pressure is on, so you may be losing sleep and the ability to concentrate. How can you deal with the stress, study effectively, and take the test with confidence? Maybe you should try meditation².

When people think about meditation, many picture old men sitting cross-legged on remote mountaintops. People describing meditation frequently mention elements such as gurus, relaxation³, and "thinking about nothing".

It is not necessary to travel to a mountaintop to enjoy the benefits of meditation because it is actually more about awareness⁴ than just relaxation. The secret to meditation is breathing.

To start meditating⁵, find a place where you can sit or stand comfortably for a little while and concentrate. Close your eyes and start taking slow breaths. Focus on the air moving in and out of your body. If your mind starts to wander and you begin to think about something else, refocus your attention on your breathing.

Meditation has little to do with escaping problems or thinking about nothing. Instead, the breathing techniques help you calm down and think more clearly about your feelings. The issues on your mind unfold clearly, as if they were in slow motion.

This clarity⁶ is called "mindfulness”. Being mindful means that you are aware of what you are thinking without becoming caught up in your thoughts. It takes practice, but with time, that big test will not scare you anymore. You will realize through meditation that fear is just a product of not being mindful.

也许你正为了明天的大考感到紧张。现在，不是通过，就是完蛋，所以你知道你一定得考好。压力就在那里，你也许就会睡眠不足或无法集中精神。该怎样面对压力，有效地学习，以及信心十足地迎接考试呢？或许你该试试冥想。

人们一想到冥想，脑子里就会浮现出在深山顶上老人盘腿而坐的画面。许多人在描述冥想时，也总是要提到古鲁（宗师），放松，什么都不想等要素。

不一定登上山顶才能享受到冥想的好处。因为冥想时意识比放松更重要。冥想的秘诀是呼吸。

开始冥想前，找个你可以暂时站着或坐着舒服的地方然后集中精神。闭上你的眼睛并缓慢呼吸。集中注意空气进出你的身体。如果你开始胡思乱想了，就把注意力重新集中在你的呼吸上。

冥想并不是逃避问题或什么都不想。相反的，掌握呼吸的技巧能帮助你平静下来，让你更清楚地思考自己的感觉。你的心结就像是慢动作似的在你的面前清晰地展开。

这种清晰就叫领悟。领悟的意思是你知道你心里所想但不为杂念缠绕。冥想需要练习，不过随着时间的推移，你就不会再畏惧考试了。学会了冥想，你会了解恐惧只是没有集中精神的结果
 

1 perish   

vi.丧生，毁灭，消亡，失去弹性，老化

参考例句：

• Crowns and thrones may perish.王权不会永存。
• Steam will fill the atmosphere and all life will perish.水蒸汽将充满大气层，所有的生命都将毁灭。

2 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。

3 relaxation   

n.松弛，放松；休息；消遣；娱乐

参考例句：

• The minister has consistently opposed any relaxation in the law.部长一向反对法律上的任何放宽。
• She listens to classical music for relaxation.她听古典音乐放松。

4 awareness   

n.意识，觉悟，懂事，明智

参考例句：

• There is a general awareness that smoking is harmful.人们普遍认识到吸烟有害健康。
• Environmental awareness has increased over the years.这些年来人们的环境意识增强了。

5 meditating   

a.沉思的，冥想的

参考例句：

• They were meditating revenge. 他们在谋划进行报复。
• The congressman is meditating a reply to his critics. 这位国会议员正在考虑给他的批评者一个答复。

6 clarity   

n.清澈，透明，明晰

参考例句：

• His writing has great clarity of style.他的写作风格清晰易懂。
• Mozart's music is characterized by its naivety and clarity.莫扎特的音乐特色是纯朴兴清澈。