【TED演讲】只需专注10分钟(7/7)
上一次您10分钟什么都不做是什么时候？处于在一个没有短信、交谈、或思考的状况下？心灵专注专家安迪普迪科姆（Andy Puddicombe）描述的变革能力，只需这么做：每天清爽大脑（心灵）十分钟,只需专注和感悟“现在。Hints:
wobbly
agitated
nagging
incense
clarity
sort of 和 you know 不用写出
http://t1.g.hjfile.cn/listen/201309/201309141050073308979.mp3You know it's wobbly, and you know that it hurts. But what do you do every 20, 30 seconds? It does hurt. And we reinforce the storyline, right? And we just keep telling ourselves, and we do it all the time. 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. But when you sit down and you watch the mind in this way, you might see many different patterns. You might find a mind that's really restless and the whole time. 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. You might find a mind that's very dull and boring, and it's just, almost mechanical, it's just seems it's as if you're getting up, going to work, eat, sleep, get up, work. Or it might just be that one little nagging thought that just goes round and round and rounds your mind. Well, whatever it is, meditation offers the opportunity, the potential to step back and to get a different perspective, to see that things aren't always as they appear. We can't change every little things that happens to us in life, but we can change the way that we experience it. That's the potential of meditation, of mindfulness. You don't have to burn any incense, and you definitely don't have to sit on the floor. All you need to do is to take 10 minutes out a day to step back, to familiarize yourself with the present moment so that you get to experience a greater sense of focus, calm and clarity in your life.你知道它是松动的牙，并且你知道它很痛。但你每20，30秒就关注它一下吗？真的很痛，我们加重了痛苦，对吧？我们只不断告诉自己，我们总是这样。只有学会随其自然方式处理思维，学习让这些事情和思维来去自如。但当你坐下来，以这种方式看思维，可能会看到不同的模式。你可能会发现思维是真的不安分并且一直这样。当你坐下来什么也不做，如果你觉得焦虑不要感到惊讶，这感觉就是头脑焦虑。你可能觉得很枯燥很无聊，它几乎是机械重复，就好像你起床，工作，吃饭，睡觉，起床，工作。或者它可能只是一个小小的，挥之不去的思绪不停在你脑中旋转。无论它是什么，冥想提供了一个机会，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那样。我们不能改变每件生活中发生在我们身上的小事，但我们可以改变我们感受它的方式。这就是冥想、专注力的潜力。你不需要烧香，也不一定坐在地板上。你需要做的就是每天花10分钟思绪中后退一步，熟悉自己所处的现在，这样，你可以在生活里体验更多的专注、平静和清澈。
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