衣锦夜行导演德卡组:9种提升你生活质量的小仪式

Are you simply moving through your day, without fully living?

你是否庸庸碌碌地过着每一天，却感觉从未真正地活过？

I did this for many years. It was as if life were just passing by, and I was waiting for something to happen. I always felt like I was preparing for something later.

我也曾经这样活着。仿佛生命只是不停地流逝，而我永远在等待着发生些什么。我总感觉，我是在为将来的某一刻而活着。

But today isn’t preparation for tomorrow. Today’s the main event.

然而，我们的今天并不是为着明天而活。今天才是最重要的一天。1

Fully live today by being mindful. I realize this is easier said than done — mindfulness is a habit that’s not easily picked up. And so I’ve decided to share with you some of my favorite mindfulness rituals to help you appreciate every moment.

保持觉知可以帮助你充实地度过今天。这话说起来要比做容易得多-------觉知并不是一个轻易可以养成的习惯。因此，我想要与你们分享一些我最喜欢的保持觉知的小仪式，帮助你们享受人生中的每一刻。

You don’t need to do all of these, but give a few of them a try to see if they make your day better.

你不必要做到以下所有的事情。只须尝试其中的几件事，看看它们是否真的能改变你的生活。1

Mindfulness Rituals

保持觉知的仪式：

Ritual isn’t about doing a routine mindlessly. It’s a way of building something good into your life, so that you don’t forget what’s important. Done mindfully, a ritual can remind you to be conscious. Done mindlessly, a ritual is meaningless.

这些仪式不是漫不经心地例行公事，而是将好的事物植入你的生命。你会随时觉察什么对你而言才是重要的。带着觉知去做，这些仪式能让你保持深醒。而漫不经心地做，这些仪式则毫无意义。

Here are a few of my favorites:

以下就是我最喜欢的仪式：

1. Sit in the morning. When you wake up, in the quiet of the morning, perhaps as your coffee is brewing, get a small cushion and sit on the floor. I will often use this opportunity to stretch, as I am very inflexible. I feel every muscle in my body, and it is like I am slowly awakening to the day. I’ll also just sit, and focus on my breathing going in and out. I’m an absolute beginner when it comes to meditation, but this always starts my day right.

1.清晨静坐。当你醒来之后，在清晨的静谧里（可能你正煮着咖啡），拿一个软垫坐在地上。因为感到肢体非常僵硬，我会通常利用此机会伸展身体。在伸展的过程中，我感知体内每一寸肌肉的活动，仿佛这种方式能让我逐渐在一天开始之际完全清醒过来。我依然静坐，将意念集中于我一呼一吸的活动。我才刚刚开始学习如何冥想，但这是我展开新的一天非常好的方式。

2. Brush your teeth. I assume we all brush our teeth, but often we do it while thinking of other things. Try fully concentrating on the action of brushing, on each stroke of each tooth, going from one side of the mouth to the other. You end up doing a better job, and it helps you realize how much we do on autopilot.

2.刷牙。我估计大家都知道起床后要刷牙，但我们往往一边刷着牙一边想着别的事情。尝试着完全将注意力集中在刷牙的动作上，关注牙刷每一次清刷牙齿的过程，感觉牙刷从牙齿的一段移动到另一端。你会感觉良好，这一过程能够帮助你感受到我们生命的自主性。

3. Eat mindfully. Turn off the TV, put away the computer and mobile devices, even put away the book or newspaper. If you eat with any of these things (most people do), eating without them will seem boring. And yet, unless you do this, you are not truly appreciating your food. I like eating my oats (with nuts and berries — see my diet) mindfully, paying attention to each bite. It makes the food taste better, and I eat slowly and with gratefulness.

3.专注于饮食。关掉电视，挪开电脑和通讯设备，甚至把书和报纸都收起来。如果你边吃边把注意力放在这些东西上面（大部分人都是这样），把它们拿走会让你感觉很无聊。但是，只有这样做，你才能真正享受你的食物。我喜欢专心致志地吃着燕麦（跟坚果和浆果一起吃），完全关注于我每一口的品尝。这样做能让味道尝起来更加鲜美，我带着感恩的心一口一口地品味我每日的食品。

4. Wash your bowl. When you’re done eating, wash your dish immediately. Do it while paying full attention to your washing, to the water and suds. Read more.

4.洗碗。吃完之后，立即将碗洗干净。洗完时集中注意力在洗碗的过程上，关注自来水和泡沫。

5. Drink tea. There’s something ancient about the tea ceremony — and when you drink tea as a mindfulness ritual, you’re connecting with millions of others who have done so over the centuries. Make your own tea ceremony — prepare the tea carefully and mindfully, pour it slowly, sip it with thoughtfulness. See if you can set aside one time each day to do this, and it will transform your day.

5.饮茶。茶道是一种古老的文化。当你以一种觉知的仪式饮茶时，你是跟世世代代成千上万专注于品茶的人联系在一起的。创造你自己的茶道-----专心致志、小心翼翼地备茶，徐徐地倒茶，用心地品茶。看看是否可以每天都腾出一些时间来品茶，你的生活也将因此而改变。

6. Walk slowly. I like to take breaks from work, and go outside for a little walk. Walk slowly, each step a practice in awareness. Pay attention to your breathing, to everything around you, to the sounds and light and texture of objects.

6.步行缓慢。我喜欢从工作之中抽出时间来休息，走出房门散一小会步。把脚步放慢，每一步都是觉知的练习。专注于你的呼吸，你周围所有的事物，光影以及事物的质地。1

7. Read in silence. Find a quiet time (mornings or evenings are great for me), and a quiet spot, and read a good novel. Have no television or computers on nearby, and just immerse yourself in the world of the novel. It might seem contradictory to let your mind move from the present into the time of the novel, but it’s a great practice in focus. Also, I love a good novel more than almost anything else.

7.默读。找一段安静的时间（我喜欢早晨和夜晚的时间），一个安静的地方，读一本精彩的小说。周围没有电视或电脑，完全将自己沉浸在小说的世界里。或许你很难将意识从现实世界投入小说的世界里，但这是练习注意力的好方法。同样，我对一本精彩小说的喜爱远超其他一切消遣。

8. Look at someone gratefully. Each day, find someone you care about. Instead of just seeing what you always see, really look at the person. Try not to do it creepily. See this person for the miracle that she is, and be grateful for her existence. If you’re feeling generous, tell that person how thankful you are for her.

8.充满感激地看着某人。每天都去发现一位你在意的人。不要以平常的眼光看待他，而是真正地关注着他。不要直勾勾地盯着别人看。而去觉察他身上的奇迹，并感恩他在你生命中的存在。如果你内心充满了感恩，请告诉他你多么感谢他。

9. Work with focus. Start your workday by choosing one task that will make a big difference in your work, and clearing everything else away. Just do that one task, and don’t switch to other tasks. Single-tasking is a great way to find focus. Increase your Monk Mind.

9.专注地工作。从一件会让你的工作与众不同的任务开始，然后再开始一件一件做下去。当你做一件事时就专心去做，不要半途换到其他的任务。专心完成单项任务是学习专注的好方法。

These rituals aren’t the only time you should be mindful, but they’re great reminders. Today, try a few of them to fully live and fully appreciate this wonderful day.

你并不仅仅只是在做这些仪式的时候才需要保持觉知，但是它们是对觉知很好的提醒。今天，不妨尝试其中的几个仪式度过充实的生命，充分享受这美好的一日吧。

undefined