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  • Hey, it’s Marie Forleo and you are watching MarieTV, the place to be to create a business

    嗨,我是莫里法麗歐(Marie Forle),您現在正收看莫里(Marie)頻道。這個頻道能夠為你營造事業

  • and a life that you love. And today it’s Q&A Tuesday and today’s question comes from Sei and she writes:

    並且創造出你美好的生活。今天週二的Q&A 問題是由Sei發問並且寫下,

  • Hi Marie. In one of your videos, which I really like because theyre upbeat and

    「你好,莫里(Marie),我很喜歡你其中一部短片,因為它扣人心弦」

  • make a lot of sense, you touched on the topic of meditation. You referred to it as cleansing

    你談到了「靜坐沉思」,並說這像是潔淨血管的過程

  • your vessel. That term triggered my interest and I would like to ask if you can talk us through your routine. Many thanks in advance, Sei.”

    「潔淨血管」讓我很感興趣,我想請你談談你每天靜坐流程。非常感謝您! Sei 留

  • Oh, Sei. Meditation is one of my most important power tools. It’s kind of like a buzz saw

    Sei,靜坐是我最重要的動力來源之一,像是電鋸、

  • and a power drill and a weed whacker all rolled into one, but for your mind. Now, youve

    電鑽或者除草機,會不斷轉動,但是,是轉動是你的內心。現在,

  • probably heard of all kinds of high level people swearing by it like Jerry Seinfeld

    你可能聽過一些知名的人物像是傑里·賽恩菲爾德(Jerry Seinfeld)

  • and Lena Dunham and Russell Simmons and Madonna and Oprah and Lady Gaga and Martin Scorsese,

    莉娜·丹恩(Lena Dunham) 羅素·西蒙斯(Russell Simmons) 瑪丹娜(Madonna)歐普拉(Oprah) Lady gaga 馬丁·史柯西斯(Martin Scorsese)

  • and so many more. Now, I’ve talked about meditation many times on the show, but I’ve

    都常談起靜坐沉思。我也提過蠻多次的,但是

  • never actually done a tutorial about my personal practice, which we will do today. But first,

    我從沒仔細分享我個人的練習方式,但是今天我就會分享給大家!但首先,

  • the reason I am such a huge fan of meditation is pretty simple: it works.

    我熱愛靜坐的原因很簡單:它十分有效。

  • When I meditate I am a better listener, I have more patience, I am so much more creative,

    我透由靜坐沉思,我變成一個很棒的傾聽者,變得更有耐心,甚至更加地有創造力

  • and I’m kinder to myself and other people. I have more energy and I feel less stress.

    我善待自己並且對他人友善。我充滿著能量並且感到放鬆

  • Now, of course, I dive into that stress pool now and again just like everybody else, but

    正如同其他人,我有時仍會屈服於壓力,

  • thanks to meditation it’s usually just like a quick dip instead of feeling like I’m

    但靜坐之後,它能將我帶離、並免於長時間

  • drowning in anxiety. Now, I first learned to meditate when I was 17 and in the past

    陷入焦慮之中。我十七歲時,就學習靜坐。過去幾年來,

  • few years I’ve been way more consistent than I’ve ever been before.

    我始終如一地堅持這個方式

  • On the rare occasion that I don't meditate first thing in the morning, I feel like I

    有時若起床後沒有靜坐,我那天似乎是疲於奔波

  • am just chasing my day and I always know I’m not at my best. Creatively, emotionally, mentally,or spiritually.

    並且覺得我自己不是最佳狀態。由於靜坐, 我變得有創造力,有情感,有智慧,有精神。

  • But you don't have to take my word for it. Meditation is scientifically proven to help

    但,你也可以不相信我所說的。不過, 靜坐在科學上已證明確實可以幫助

  • you become happier and healthier and more productive. And there’s links to research below.

    你變得更加開心,健康,甚至有創造力。以下有研究結果的連結。

  • Bottom line, meditation determines your daily power and presence. It removes complications

    靜坐決定你每日的能量及存在感.它可以幫助你消除紛擾

  • and limitations and helps you become the person you are meant to be.

    和對自我的限制,同時幫助你追隨自我

  • Maybe one of the biggest things I get out of meditation is a clear connection to myself,

    也許靜坐對我來說最大的好處是清楚的了解自我

  • because whether you realize it or not you have an inner teacher that is full of wisdom

    因為無論你是否意識到你有一位心靈老師,充滿著智慧

  • and guidance for you, and the more that you meditate and listen, you will be told everything

    並且引導著你,當你投入靜坐及聆聽時,你便會了解人生。

  • you need to know to move your life in the right direction.

    你會被指引到人生的正途。

  • Now, there are so many different styles of meditation. Some have your eyes open, some

    靜坐的方法五花八門, 有些人睜開眼睛,有些人則閉起眼睛

  • closed, some with a mantra, some without a mantra. There’s TM, there’s zen meditation,

    有些人會梵文靜坐(mantra),有些人則不會。有像是超覺靜坐(transcendental meditation, TM) ,禪靜坐(Zen meditation)

  • metta, Buddhist, Kundalini meditation, and a ton others. I practice what’s known as

    慈經靜坐(metta) , 佛靜坐(Buddhist) 昆達里尼靜坐(Kundalini)等. 而我喜歡簡單

  • a simple mantra meditation.

    且而熟能詳的梵文靜坐 (mantra meditation)

  • So in Sanskrit, mantra means instrument or tool of the mind. And since I have a very

    梵語中, mantra指的是儀器或是內心深處的工具。

  • active mind, having a mantra gives me a point of focus during meditation and something that I can come back to.

    梵文靜坐(mantra)讓我可以在靜坐的時候集中注意力在一個地方,使我可以從雜念中回來,同時我也會變得非常的正面

  • So if you wanna give my version a try, here are 5 easy steps to follow. And step one is

    如果你想試試我的方法,這裡有簡單的五個步驟:

  • spin my tunes. So once I’ve woken up and I’ve had some tea, I often put on music,

    步驟一 :轉變自己的心情, 我起床時,我會泡杯茶,然後播音樂

  • and specifically Pandora’s calm meditation radio, and well put a link to that below.

    特別是潘朵拉(Pandora's calm meditation)收音頻道,我在下方放了連結

  • Now, why do I do that? Because I love music. A lot of people prefer silence, and sometimes

    為什麼我要這麼做呢? 因為我熱愛音樂. 許多人喜歡輕音樂,我也不例外

  • I do too, but, again, this is completely up to you.

    不過,一切完全取決於你自己

  • Step number two, sit up straight. So I prefer to sit in a cross legged position and I do

    步驟二: 坐直坐挺,我通常會盤腿坐,

  • my very best to sit up and lift up and have a straight spine. Now, if sitting cross legged

    這個姿勢讓我可以坐直並且可以拉直我的脊椎.如果盤腿對你來說

  • is uncomfortable to you, you can sit in a chair, whatever seated position really just

    很不舒服,你可以坐在椅子上,無論什麼樣的坐姿

  • allows you to have your shoulders relaxed and down and a tall lifted spine.

    你都必須讓你的肩膀放輕鬆,並且拉直你的脊椎

  • Step number three is I set my timer. So I just set the little timer on my iPhone, most

    步驟三: 設定時間. 我會在我i phone手機設定時間,大部分

  • days I set it for 10 minutes. But sometimes I feel like I need, like, 15 or 20. Now, if

    我會設定十分鐘.但有時會我會設定十五或二十分鐘

  • youre one of those people who says, “Mm, I don't have time to meditate,” to you I

    如果有人跟你說:『我沒有時間可以靜坐』 我會回他/她說:

  • would say this. If you have time to shower, you have time to meditate. Just start small, like, even with 3 minutes.

    『 如果你有時間可以洗澡,你就有時間可以靜坐』一開始時間可以短一點,像是三分鐘

  • Because the truth is, there are 1440 minutes each and every day and if you can’t find

    事實上,一天有1440分鐘, 你如果不能花個3分鐘自在地做一件事

  • 3 minutes for something that is free and scientifically proven to make you happier and healthier and

    科學證明可以使你更加快樂、健康、聰明的一件事

  • smarter, then, I’ve gotta tell you, you need to stop watching MarieTV right now because

    那我要跟你說,你可以關掉收看莫里(Marie)頻道了

  • there ain’t no hope for you.

    因為你一點希望都沒有

  • Step number four set my mudra. So I put my hands like this, which is called a mudra.

    步驟四:持Mudra手印.我會做出這樣的手勢,這就稱為mudra手印

  • And after doing a little research I learned that the position of touching your thumb and

    長久以來的研究,這個手碰拇指及食指的姿勢

  • your index finger helps open up your root chakra, and that supports greater focus and

    可以幫助打開你的海底脈輪(root chakra)並且使我更加的專心致志

  • concentration, which is good for me. But if youre not comfortable with that you can

    及聚精會神.。如果這令你不自在

  • simply lay your hands on your knees or hold them in another position like this.

    你可以簡單的將手放在膝蓋,並且擺放其他的姿勢,像這樣

  • Step number five, I say my mantra. So I take a deep breath, I close my eyes, and I start

    步驟五:我會念祈禱文(mantra). 先深呼吸,閉起眼睛,

  • silently saying my mantra. Now, if you have a personal mantra, you can use that. And if

    並輕輕地唸出自己的祈禱文(mantra) 如果你有個人的祈禱文,你就念你自己的那套方式

  • not, you can use the one that I use, “So hum namah.” And a loose interpretation of

    如果沒有,你可以跟我一樣念出“So hum namah.” 簡單的解釋是指

  • that meansturning back to my true self.” Now, once my eyes are closed my only job for

    "回歸真實的自我" 當我閉上眼睛時,我接下來10~15分鐘

  • the next 10 or 15 minutes is to be fully present, to notice my thoughts, my feelings, and my

    我要做的就是,完全專注我的思想、感覺以及我的情緒

  • emotions. And as often as I can remember, I come back to silently repeating my mantra

    我還記得當下我常常會不斷地反覆輕輕念出我的祈禱文

  • because it gives my monkey mind something to focus on.

    因為唯有這樣做,我才能夠使我渾沌的腦袋更加專心

  • Some days my mind constantly just flitters off and it starts making to do lists of things

    有時候,腦海裡會不斷閃過許多事物,

  • I have to do or coming up with ideas or conversations that I have, and the moment that I catch myself

    像是我的待完成事項、 一些主意或對話。當,我會讓我這些想法

  • thinking I just gently allow those thoughts to pass by, almost like watching clouds pass across the sky.

    我會讓這些想法慢慢流逝,就像是看著雲朵飄過天際.

  • And then I come back to repeating my mantra. And that’s it.

    然後我會不斷重複祈禱文。就這樣!

  • When 10 or 15 minutes is up my timer goes off, I take a nice deep breath,

    10~15分鐘時間一到,將計時器關掉,我會充滿愉悅地深呼吸

  • and then I move on with my day.

    然後開始嶄新的一天

  • Now, if I have to catch a super early flight or for whatever reason I don't meditate before

    如果我趕很早的飛機,或者離家前無法靜坐-無論什麼原因

  • I leave the house, I can easily do this on the plane or in a taxi or even in the subway.

    我會在飛機上,或搭計程車或搭地鐵簡單的靜坐一下

  • Before we wrap up there’s one important thing I want to share. If youve already

    結束短片前,有一件重要的事情我想要分享,

  • tried meditation and said, “Blah, I hate it,” please do not give up on it too soon.

    如果曾經嘗試靜坐,並說:『阿...我非常討厭靜坐』請你不要那麼快就輕易放棄

  • There are so many different methods and traditions out there. Please keep trying different techniques

    因為靜坐有許多不同的門派,各有獨特之處

  • and different approaches until you find one that’s right for you.

    請你多方嘗試,直到找到最適合你的一套方式

  • That was my A to your Q, Sei, I really hope it helps. Let’s wrap up with this Tweetable.

    Sei , 這是我的答覆,希望有回答到你的問題 ,也希望期這十分受用。那用一句話來總結

  • There are 1,440 minutes in a day. Theyll all go better if you take 10 of them to meditate.”

    『一天有1440分鐘,花個十分鐘時間靜坐可以讓更加的美好』

  • Now I would love to hear from you. Do you meditate on the regular? If not, why not?

    現在,希望聽聽你的想法,你有每天靜坐嗎? 如果沒有,為何不試試呢 ?

  • And if so, what specific difference has it made in your life? Now, if you're new to meditation

    如果有,帶給了你生活中什麼改變呢?如果你是靜坐新手,

  • I’ve got a challenge for you. I want you to commit to some kind of meditation practice just for the next 7 days.

    你可以挑戰自己.。我可以試著接下來連續七天都靜坐 — 用什麼方式都可以 —

  • See how it feels in your body and notice how it quiets your

    用心感受自己的改變及內心的平靜

  • mind and see what difference it makes in your life. And to make this even easier, I created

    並看看生活上有什麼不一樣。為了讓你更輕而易舉地達成目標,

  • a guided meditation that you can download below. That way we can practice together.

    我製作了靜坐指導教學,你可以在下方下載 讓我們一起試試這個方式吧!

  • Now, as always, the best discussions happen after the episode over at MarieForleo.com,

    跟往常一樣,我會在這集結束後,開放討論,請點選MarieForleo.com網址

  • so go there and leave a comment now.

    瀏覽官網並且留下您的意見想法

  • Did you like this video? If so, subscribe to our channel and, of course, I would be

    你喜歡這部短片嗎?如果是,那就請訂閱我們的頻道,

  • so grateful if you shared this with your friends. And if you want even more resources to create

    也請不吝於將這將頻道分享給朋友!

  • a business and life that you love, plus some personal insights from me that I only talk

    商業模式或人生,並聽聽一些我在email中會提及的個人見解,

  • about in email, come on over to MarieForleo.com and sign up for email updates.

    可以到MarieForleo.com 註冊我們的好康email

  • Stay on your game and keep going for your dreams because the world needs that special gift that only you have.

    請你持續你的人生冒險,並且追尋你的夢想,因為世界需要擁有獨一無二且有天賦的你

  • Thank you so much for watching and I’ll catch you next time on MarieTV.

    謝謝您收看,我們下次莫里(Marie)頻道見

Hey, it’s Marie Forleo and you are watching MarieTV, the place to be to create a business

嗨,我是莫里法麗歐(Marie Forle),您現在正收看莫里(Marie)頻道。這個頻道能夠為你營造事業

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【職場英文】靜坐沉思:讓自己放鬆的強力工具! (Meditation: Marie's personal meditation practice)

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    Adam Huang 發佈於 2016 年 01 月 13 日
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