如何开始冥想
How to start meditating

How to start meditating

如何开始冥想

从外表上看,冥想可能是被动的。你静 坐着,闭上眼睛,深呼吸。但任何花时间冥想的人都知道冥想有多积极,有多有意。

在寂静中,你的心率会减慢,皮质醇(一种与压力有关的荷尔蒙)的水平会下降。定期锻炼可以帮助缓解抑郁、慢性疼痛、焦虑和睡眠问题。这有点像伸展,但是是针对你的大脑。

如何开始并不清楚:你应该坐在地板上吗?使用一个应用程序吗?吟诵,甚至想出一个咒语?多长时间才够长?如果你再往下读,从冥想老师和心理学家那里得到的主要启示就是,如果它对你有效,它就有效。

没有正确的冥想方式

当你想到冥想的样子,你会想到什么?莲花位、瑜伽垫、漂亮的木质房间?如果那是你觉得最舒服的练习方式,那很好。但有些人喜欢平躺在背上,而有些人则选择坐在椅子上。关键是要找到一个能让你的身体感到强壮而又中性的位置。

托尼-布莱克曼女士是一位艺术家,她通过混合嘻哈音乐来转移自己的思想和精力。最初,她不太愿意考虑以音乐为基础的冥想练习。“那是耻辱,”她说。“使用‘冥想’这个词而不使用‘祈祷’这个词让人感觉像空灵仙子。”

住在布鲁克林的布莱克曼女士和朋友们进行了长时间的交谈后,决定录制自己的音乐,并用它来引导冥想课程。

“在嘻哈音乐中,这叫做‘打开’,”她说。“打开意味着你处于恍惚状态,你在出神,你在某一个区域。你的身体开始接管一切,你屈服于通过你的任何东西。”现在,她把任何活动都视为冥想的机会,从跑步到做饭。

冥想是一种练习,而不是短跑

“对每个开始练习的人来说,都很难,”纽约市冥想工作室MNDFL的首席执行官埃莉·巴罗斯·格鲁克在一封电子邮件中写道。“就像去健身房或学习演奏乐器,你不可能在一节课后减掉10磅,也不可能演奏莫扎特。”

为自己建立一个框架,首先选择一个时间和地方来冥想。你也应该慢慢开始:如果你正在训练马拉松,你不会从10英里开始。

“十分钟也好,五分钟也好,”马萨诸塞州总医院耶戈冥想研究实验室主任萨拉·耶戈博士说。“没有‘应该’是多少。”

如果你有精神病史,或者你现在正经历一段困难时期,小心点。拉扎尔博士说,患有创伤后应激障碍、精神分裂症和双相情感障碍的人应该接受冥想指导或老师的指导。

创建你的空间

在你家里的一个角落,设立一个专门用于冥想的区域。有些人称之为祭坛,并在上面放上植物、石头或蜡烛。如果那是你的强项,那就全力以赴吧。如果没有,就在家里找一个安静的地方,让你感到平静。

加州大学洛杉矶分校正念意识研究中心正念教育主任、《存在的小书》的作者戴安娜•温斯顿表示:“我不认为人们必须做任何花哨的事情。”

但一个独立的空间很重要,35岁的瑜伽和冥想老师托尼•卢皮纳奇表示。他领导着世界各地的静修和训练。“这不是你的床,甚至可能不是你的沙发,”他说。

尝试应用

这听起来可能有点违反直觉,手机通常是平静的敌人。但是在一些指导下进行最初的几次冥想会帮助你找到最佳状态。(这篇几十年前写的文章会建议你买一些好的冥想磁带。)

这是因为冥想不仅仅是静 坐几分钟。它是一种更广泛的哲学的一部分,有着几千年的历史和训练。

卢皮纳奇先生很长一段时间都反对应用程序,但他仍然喜欢直接与他的学生(和他自己的老师)合作。但他真的很喜欢Calm,它有七天的免费试用期,然后每年收取69.99美元的订阅费。

还有一款免费的、也很流行的Insight Timer。或者咨询一下《纽约时报》旗下的产品推荐网站Wirecutter,该网站最近更新了冥想应用指南。Headspace(一年69.99美元,免费试用两周后)排名第一。

让它去吧

这样做是为了你自己,这样你就会在自己和这个世界中感到更加安定。所以,让自己沉浸在那天的练习中吧。

如果你不想使用应用程序,你可以尝试想象,比如想象自己在一个平静美丽的地方。或者,吸气六次,呼气六次。注意你的身体,你的腿触地的位置,脊椎的感觉,倾听你自己。

35岁的冥想专家克里斯·图尔森(Chris Toulson)经营着Instagram账号@meditation_and_mindfulness。他警告说,不要对任何一次冥想有过高的期望。“每一天都会不一样,因为那一天你经历了不同的事情,”他说。

“这并不是在清空思维,因为那是不可能的,”他继续说。“我们的大脑不可能是空的。我们无法控制进入我们大脑的东西。我们能控制的是我们如何处理它们。”

住在伦敦郊外的Toulson先生建议把你的思想和情绪当成云:当你冥想时,想象你正在仰望天空。有时,云是明亮的,蓬松的。有时,他们黑暗。不管怎样,你就在下面,观察着它们,感受着手指下的草,看着世界从你身边流过。《纽约时报》

CALIFORNIA From the outside, meditation can look passive. You're sitting still with your eyes closed, taking deep breaths. But anyone who has spent time meditating knows how active, and how intentional, it can be.

In the stillness, your heart rate slows and your levels of cortisol the hormone associated with stress drop. A regular practice can help with depression, chronic pain, anxiety and sleep issues. It's sort of like stretching, but for your mind.

How to get started can be unclear: Should you sit on the floor? Use an app? Chant or even come up with a mantra? And how long is long enough? If you don't read any further than this, the main takeaway from meditation teachers and psychologists is if it works for you, it works.

THERE IS NO RIGHT WAY TO MEDITATE

When you think of what meditating looks like, what comes to mind? A lotus position, a yoga mat, a beautiful wood-lined room? If that's how you feel most comfortable practicing, that's great. But some people prefer to lie flat on their backs, while others choose to sit on a chair. The key is to find a position where your body can feel strong yet neutral.

Ms Toni Blackman, an artist who puts together hip-hop mixes to shift her mind and energy, was initially hesitant to consider her music-based practice meditation. "There's that stigma," she said. "To use the word 'meditation' without using the word 'prayer' can feel airy-fairy."

After long conversations with friends, Ms Blackman, who is based in Brooklyn, decided to record her own music and lead meditation classes with it.

"In hip-hop, it's called 'getting open,'" she said. "To get open means that you are in a trance, you are in a zone, you are in the zone. Your body starts to take over, and you surrender to whatever is going through you." Now, she sees any activity as an opportunity for meditation, from running to cooking.

MEDITATION IS A PRACTICE, NOT A SPRINT

"It's tough for everyone when they begin a practice," Ms Ellie Burrows Gluck, the chief executive of MNDFL, a New York City meditation studio, wrote in an email. "Like going to the gym or learning to play an instrument, you can't lose 10 pounds or play Mozart after a single session."

Set up a framework for yourself by first picking a time of day and a place to meditate. You should also start off slowly: If you were training for a marathon, you wouldn't begin with a 10-mile run.

"Ten minutes is great; five minutes is great," said Dr Sara Lazar, director of the Lazar Lab for Meditation Research at Massachusetts General Hospital. "There's no 'should.'"

If you have a history of mental illness, or if you're going through a difficult time right now, be cautious. People with post-traumatic stress disorder, schizophrenia and bipolar disorder should work with a meditation guide or teacher, Dr Lazar said.

CREATE YOUR SPACE

In a corner of your home, set up an area dedicated to meditation. Some people call this an altar and add plants, rocks or candles. If that's your thing, full steam ahead. But if not, just pick a place in your home that is quiet and makes you feel calm.

"I don't think that people have to do anything fancy," said Ms Diana Winston, director of Mindfulness Education at UCLA's Mindful Awareness Research Center and the author of "The Little Book of Being".

But a separate space is important, said Mr Tony Lupinacci, a 35-year-old yoga and meditation teacher who leads retreats and trainings around the world. "This is not your bed, maybe not even your couch," he said.

TRY AN APP

This might seem counterintuitive phones are often enemies of calm. But working through your first few meditation sessions with some guidance will help you find your groove. (This same article written a few decades ago would have suggested that you get some good meditation cassette tapes.)

That's because meditation is not just sitting still for a few minutes. It's part of a broader philosophy, with thousands of years of history and training.

Mr Lupinacci was against apps for a long time, and still prefers to work directly with his students (and his own teacher). But he really enjoys Calm, which has a seven-day free trial and then a yearly subscription fee of US$69.99.

There's also Insight Timer, which is free and also popular. Or consult Wirecutter, a product recommendation site that's owned by The New York Times, which recently updated its guide to meditation apps. Headspace (which costs $69.99 a year, after a free two-week trial) is ranked first.

AND JUST LET GO

You're doing this for you, so that you feel more settled in yourself and in the world. So, just let yourself sink into whatever your practice is for that day.

If you don't want to use an app, you could try visualization, like picturing yourself somewhere calming and beautiful. Or, just breathe in for six counts and out for six counts. Pay attention to your body where your legs touch the floor, how your spine feels and listen to yourself.

Mr Chris Toulson, a 35-year-old meditation specialist who runs the @meditation_and_mindfulness Instagram account, cautioned not to expect too much from any one session. "Every day is just going to be different, because you've gone through different things in that day," he said.

"It's not so much emptying the mind, because that is impossible," he continued. "Our brain is not wired to be empty. We can't control what comes into our heads. What we can control is how we deal with them."

Mr Toulson, who lives outside London, suggests treating your thoughts and emotions as clouds: When you're meditating, imagine you're looking up at the sky. Sometimes, clouds are bright, fluffy. Sometimes, they're dark. Either way, you're below, observing them, feeling the grass beneath your fingers and watching the world go by. THE NEW YORK TIMES

CALIFORNIA From the outside, meditation can look passive. You're sitting still with your eyes closed, taking deep breaths. But anyone who has spent time meditating knows how active, and how intentional, it can be.

从外表上看,冥想可能是被动的。你静 坐着,闭上眼睛,深呼吸。但任何花时间冥想的人都知道冥想有多积极,有多有意。

In the stillness, your heart rate slows and your levels of cortisol the hormone associated with stress drop. A regular practice can help with depression, chronic pain, anxiety and sleep issues. It's sort of like stretching, but for your mind.

在寂静中,你的心率会减慢,皮质醇(一种与压力有关的荷尔蒙)的水平会下降。定期锻炼可以帮助缓解抑郁、慢性疼痛、焦虑和睡眠问题。这有点像伸展,但是是针对你的大脑。

How to get started can be unclear: Should you sit on the floor? Use an app? Chant or even come up with a mantra? And how long is long enough? If you don't read any further than this, the main takeaway from meditation teachers and psychologists is if it works for you, it works.

如何开始并不清楚:你应该坐在地板上吗?使用一个应用程序吗?吟诵,甚至想出一个咒语?多长时间才够长?如果你再往下读,从冥想老师和心理学家那里得到的主要启示就是,如果它对你有效,它就有效。

THERE IS NO RIGHT WAY TO MEDITATE

没有正确的冥想方式

When you think of what meditating looks like, what comes to mind? A lotus position, a yoga mat, a beautiful wood-lined room? If that's how you feel most comfortable practicing, that's great. But some people prefer to lie flat on their backs, while others choose to sit on a chair. The key is to find a position where your body can feel strong yet neutral.

当你想到冥想的样子,你会想到什么?莲花位、瑜伽垫、漂亮的木质房间?如果那是你觉得最舒服的练习方式,那很好。但有些人喜欢平躺在背上,而有些人则选择坐在椅子上。关键是要找到一个能让你的身体感到强壮而又中性的位置。

Ms Toni Blackman, an artist who puts together hip-hop mixes to shift her mind and energy, was initially hesitant to consider her music-based practice meditation. "There's that stigma," she said. "To use the word 'meditation' without using the word 'prayer' can feel airy-fairy."

托尼-布莱克曼女士是一位艺术家,她通过混合嘻哈音乐来转移自己的思想和精力。最初,她不太愿意考虑以音乐为基础的冥想练习。“那是耻辱,”她说。“使用‘冥想’这个词而不使用‘祈祷’这个词让人感觉像空灵仙子。”

After long conversations with friends, Ms Blackman, who is based in Brooklyn, decided to record her own music and lead meditation classes with it.

住在布鲁克林的布莱克曼女士和朋友们进行了长时间的交谈后,决定录制自己的音乐,并用它来引导冥想课程。

"In hip-hop, it's called 'getting open,'" she said. "To get open means that you are in a trance, you are in a zone, you are in the zone. Your body starts to take over, and you surrender to whatever is going through you." Now, she sees any activity as an opportunity for meditation, from running to cooking.

“在嘻哈音乐中,这叫做‘打开’,”她说。“打开意味着你处于恍惚状态,你在出神,你在某一个区域。你的身体开始接管一切,你屈服于通过你的任何东西。”现在,她把任何活动都视为冥想的机会,从跑步到做饭。

MEDITATION IS A PRACTICE, NOT A SPRINT

冥想是一种练习,而不是短跑

"It's tough for everyone when they begin a practice," Ms Ellie Burrows Gluck, the chief executive of MNDFL, a New York City meditation studio, wrote in an email. "Like going to the gym or learning to play an instrument, you can't lose 10 pounds or play Mozart after a single session."

“对每个开始练习的人来说,都很难,”纽约市冥想工作室MNDFL的首席执行官埃莉·巴罗斯·格鲁克在一封电子邮件中写道。“就像去健身房或学习演奏乐器,你不可能在一节课后减掉10磅,也不可能演奏莫扎特。”

Set up a framework for yourself by first picking a time of day and a place to meditate. You should also start off slowly: If you were training for a marathon, you wouldn't begin with a 10-mile run.

为自己建立一个框架,首先选择一个时间和地方来冥想。你也应该慢慢开始:如果你正在训练马拉松,你不会从10英里开始。

"Ten minutes is great; five minutes is great," said Dr Sara Lazar, director of the Lazar Lab for Meditation Research at Massachusetts General Hospital. "There's no 'should.'"

“十分钟也好,五分钟也好,”马萨诸塞州总医院耶戈冥想研究实验室主任萨拉·耶戈博士说。“没有‘应该’是多少。”

If you have a history of mental illness, or if you're going through a difficult time right now, be cautious. People with post-traumatic stress disorder, schizophrenia and bipolar disorder should work with a meditation guide or teacher, Dr Lazar said.

如果你有精神病史,或者你现在正经历一段困难时期,小心点。拉扎尔博士说,患有创伤后应激障碍、精神分裂症和双相情感障碍的人应该接受冥想指导或老师的指导。

CREATE YOUR SPACE

创建你的空间

In a corner of your home, set up an area dedicated to meditation. Some people call this an altar and add plants, rocks or candles. If that's your thing, full steam ahead. But if not, just pick a place in your home that is quiet and makes you feel calm.

在你家里的一个角落,设立一个专门用于冥想的区域。有些人称之为祭坛,并在上面放上植物、石头或蜡烛。如果那是你的强项,那就全力以赴吧。如果没有,就在家里找一个安静的地方,让你感到平静。

"I don't think that people have to do anything fancy," said Ms Diana Winston, director of Mindfulness Education at UCLA's Mindful Awareness Research Center and the author of "The Little Book of Being".

加州大学洛杉矶分校正念意识研究中心正念教育主任、《存在的小书》的作者戴安娜•温斯顿表示:“我不认为人们必须做任何花哨的事情。”

But a separate space is important, said Mr Tony Lupinacci, a 35-year-old yoga and meditation teacher who leads retreats and trainings around the world. "This is not your bed, maybe not even your couch," he said.

但一个独立的空间很重要,35岁的瑜伽和冥想老师托尼•卢皮纳奇表示。他领导着世界各地的静修和训练。“这不是你的床,甚至可能不是你的沙发,”他说。

TRY AN APP

尝试应用

This might seem counterintuitive phones are often enemies of calm. But working through your first few meditation sessions with some guidance will help you find your groove. (This same article written a few decades ago would have suggested that you get some good meditation cassette tapes.)

这听起来可能有点违反直觉,手机通常是平静的敌人。但是在一些指导下进行最初的几次冥想会帮助你找到最佳状态。(这篇几十年前写的文章会建议你买一些好的冥想磁带。)

That's because meditation is not just sitting still for a few minutes. It's part of a broader philosophy, with thousands of years of history and training.

这是因为冥想不仅仅是静 坐几分钟。它是一种更广泛的哲学的一部分,有着几千年的历史和训练。

Mr Lupinacci was against apps for a long time, and still prefers to work directly with his students (and his own teacher). But he really enjoys Calm, which has a seven-day free trial and then a yearly subscription fee of US$69.99.

卢皮纳奇先生很长一段时间都反对应用程序,但他仍然喜欢直接与他的学生(和他自己的老师)合作。但他真的很喜欢Calm,它有七天的免费试用期,然后每年收取69.99美元的订阅费。

There's also Insight Timer, which is free and also popular. Or consult Wirecutter, a product recommendation site that's owned by The New York Times, which recently updated its guide to meditation apps. Headspace (which costs $69.99 a year, after a free two-week trial) is ranked first.

还有一款免费的、也很流行的Insight Timer。或者咨询一下《纽约时报》旗下的产品推荐网站Wirecutter,该网站最近更新了冥想应用指南。Headspace(一年69.99美元,免费试用两周后)排名第一。

AND JUST LET GO

让它去吧

You're doing this for you, so that you feel more settled in yourself and in the world. So, just let yourself sink into whatever your practice is for that day.

这样做是为了你自己,这样你就会在自己和这个世界中感到更加安定。所以,让自己沉浸在那天的练习中吧。

If you don't want to use an app, you could try visualization, like picturing yourself somewhere calming and beautiful. Or, just breathe in for six counts and out for six counts. Pay attention to your body where your legs touch the floor, how your spine feels and listen to yourself.

如果你不想使用应用程序,你可以尝试想象,比如想象自己在一个平静美丽的地方。或者,吸气六次,呼气六次。注意你的身体,你的腿触地的位置,脊椎的感觉,倾听你自己。

Mr Chris Toulson, a 35-year-old meditation specialist who runs the @meditation_and_mindfulness Instagram account, cautioned not to expect too much from any one session. "Every day is just going to be different, because you've gone through different things in that day," he said.

35岁的冥想专家克里斯·图尔森(Chris Toulson)经营着Instagram账号@meditation_and_mindfulness。他警告说,不要对任何一次冥想有过高的期望。“每一天都会不一样,因为那一天你经历了不同的事情,”他说。

"It's not so much emptying the mind, because that is impossible," he continued. "Our brain is not wired to be empty. We can't control what comes into our heads. What we can control is how we deal with them."

“这并不是在清空思维,因为那是不可能的,”他继续说。“我们的大脑不可能是空的。我们无法控制进入我们大脑的东西。我们能控制的是我们如何处理它们。”

Mr Toulson, who lives outside London, suggests treating your thoughts and emotions as clouds: When you're meditating, imagine you're looking up at the sky. Sometimes, clouds are bright, fluffy. Sometimes, they're dark. Either way, you're below, observing them, feeling the grass beneath your fingers and watching the world go by. THE NEW YORK TIMES

住在伦敦郊外的Toulson先生建议把你的思想和情绪当成云:当你冥想时,想象你正在仰望天空。有时,云是明亮的,蓬松的。有时,他们黑暗。不管怎样,你就在下面,观察着它们,感受着手指下的草,看着世界从你身边流过。《纽约时报》