Maybe you've tried focusing on your breath, but your mind keeps wandering from one thought to another, making you feel even more distracted.

也許你已經試過把注意力集中在呼吸上，但你的思緒總是從一個念頭轉到另一個念頭，讓你感覺更加心煩意亂。

If that sounds familiar, you're not alone.

如果這聽起來很熟悉，那麼你並不孤單。

Many people struggle with traditional seated meditation, and the good news is you don't have to sit still to experience the benefits of mindfulness.

許多人在傳統的靜坐冥想中掙扎，但好消息是，您不必靜坐也能體驗到正念的益處。

Walking meditation offers a way to calm your mind while moving your body, and it some real mental and emotional benefits that you won't get from seated meditation alone.

步行冥想提供了一種在移動身體的同時平靜心靈的方法，它在精神和情感上的一些真正益處是單靠坐姿冥想無法獲得的。

I'm Dr. Tracey Marks, a psychiatrist, and I make mental health education videos to strengthen your mind, fortify your brain, and build resilience.

我是精神科醫生特蕾西-馬克斯（Tracey Marks）博士，我製作的心理健康教育視頻可以強化你的心智，強化你的大腦，增強你的抗壓能力。

In my last video, we explored how meditation physically changes your brain, shrinking the stress center, strengthening the thinking brain, and rewiring negative thought loops.

在我的上一個視頻中，我們探討了冥想如何從生理上改變你的大腦，縮小壓力中樞，強化大腦思維，並重新連接負面思維迴路。

But what if you could take those benefits and make them even more dynamic?

但是，如果您能將這些優勢發揮得更加淋漓盡致呢？

That's where walking meditation comes in.

這就是步行冥想的作用所在。

Today, I'm going to show you how this practice stimulates your brain, enhances emotional regulation, and even rewires your stress response system.

今天，我將向你展示這種練習如何刺激你的大腦，加強情緒調節，甚至重塑你的壓力反應系統。

And by the end of this video, you'll have a simple way to start walking meditation yourself, even if you've never tried it before.

視頻結束後，即使你從未嘗試過行走冥想，也會掌握一種簡單的方法來開始自己的行走冥想。

I'll start by explaining why walking meditation works differently than seated meditation.

首先，我要解釋一下為什麼行走冥想與坐姿冥想的效果不同。

When we think of meditation, we usually picture someone sitting in silence with their eyes closed.

一提到冥想，我們通常會想象一個人閉目靜坐的樣子。

But mindfulness isn't about stillness.

但正念並不是靜止不動。

It's about awareness.

這是關於意識。

And awareness can happen anywhere, even while moving.

意識可以發生在任何地方，即使是在移動過程中。

Walking meditation activates different parts of your brain compared to seated meditation because it engages your prefrontal cortex, the area responsible for focus, decision-making, and emotional regulation.

與坐姿冥想相比，步行冥想能激活大腦的不同部位，因為它能調動前額葉皮層，而前額葉皮層是負責集中注意力、決策和情緒調節的區域。

And when you combine movement with mindfulness, your brain stays engaged, making it easier to stay present and less likely to drift into autopilot thinking.

當你把運動和正念結合在一起時，你的大腦就會保持參與，從而更容易保持當下的狀態，更不容易陷入自動駕駛的思維模式。

There's also a connection between rhythmic movement and vagal tone, which refers to the health of your vagus nerve, the part of your nervous system that controls relaxation and recovery.

有節奏的運動與迷走神經張力之間也有聯繫，迷走神經張力指的是迷走神經的健康狀況，迷走神經是神經系統中控制放鬆和恢復的部分。

When your vagal tone is strong, your body is better at shifting out of stress mode and into a state of calm.

當你的迷走神經張力強時，你的身體就能更好地擺脫壓力模式，進入平靜狀態。

Walking meditation is a natural way to activate this relaxation response.

步行冥想是激活這種放鬆反應的一種自然方式。

So let's look at seven ways walking meditation can help regulate your emotions, lower stress, and sharpen your mind.

是以，讓我們來看看步行冥想可以幫助調節情緒、減輕壓力和磨練意志的七種方法。

Number one, it stops rumination in its tracks.

第一，它能讓人不再胡思亂想。

In the last video, we talked about how meditation quiets the default mode network, the part of your brain that generates self-referential thoughts, like replaying conversations or dwelling on past mistakes.

在上一段視頻中，我們談到了冥想是如何讓默認模式網絡安靜下來的，默認模式網絡是大腦中產生自我參照想法的部分，比如重放對話或糾結於過去的錯誤。

Walking meditation can have a similar effect, but with one key difference.

步行冥想也有類似的效果，但有一個關鍵區別。

Instead of sitting still and observing your thoughts, you're actively shifting your attention into your body.

你不是靜靜地坐著觀察自己的想法，而是積極地將注意力轉移到自己的身體上。

The rhythm of your footsteps, the feeling of movement, even the sensation of your breath while walking, these all serve as anchors that pull you out of overthinking and into the present moment.

腳步的節奏、運動的感覺，甚至行走時呼吸的感覺，這些都是錨，能將你從過度思考中拉回當下。

So if you've ever with racing thoughts while trying to meditate, walking meditation might actually make it easier for you to settle your mind.

是以，如果你曾在冥想時思緒萬千，那麼步行冥想可能會讓你更容易靜下心來。

Number two, it strengthens emotional regulation.

第二，它能加強情緒調節。

Have you ever reacted emotionally to something and later thought, why did I get so upset about that?

你是否曾經對某件事情產生過情緒反應，後來又想，我為什麼會為這件事這麼生氣？

That's because when we're stressed, the amygdala, our brain's alarm system, hijacks our thinking.

這是因為當我們感到壓力時，大腦的警報系統杏仁核就會劫持我們的思維。

Walking meditation strengthens the connection between the amygdala and prefrontal cortex, which is responsible for impulse control and rational decision-making.

步行冥想能加強杏仁核和前額葉皮層之間的聯繫，前額葉皮層負責控制衝動和理性決策。

What does this mean in everyday life?

這在日常生活中意味著什麼？

Have you ever been around people who can hear or experience negative things, but they never seem phased?

你身邊是否有這樣的人，他們能聽到或經歷負面的事情，但他們似乎從未被嚇倒？

They just take it in and process it.

他們只是接收和處理。

Why are they so chilled?

它們為什麼這麼冷？

It may be because they're partially checked out and not paying attention, or it's more likely that they have stronger connections between their prefrontal cortex and their amygdala, giving them better control over their responses.

這可能是因為他們有一部分被檢查出來了，注意力不集中，也更有可能是因為他們的前額葉皮層和杏仁核之間有更強的聯繫，使他們能更好地控制自己的反應。

Well, you can get that too.

你也可以得到它。

Over time, walking meditation can make you less reactive, and instead of immediately snapping at someone or feeling overwhelmed by stress, you can create space to pause, process, and respond thoughtfully.

隨著時間的推移，步行冥想可以讓你減少反應，你可以創造空間來暫停、處理和深思熟慮地做出反應，而不是立即對某人發火或感到壓力過大。

Number three, it engages cognitive flexibility.

第三，它能調動認知的靈活性。

Cognitive flexibility is your brain's ability to switch between different thoughts, perspectives, or tasks.

認知靈活性是大腦在不同思想、觀點或任務之間切換的能力。

And when you're stuck in stress or worry, your thinking can become rigid.

而當你陷入壓力或擔憂時，你的思維就會變得僵化。

You see fewer options, feel trapped, and you struggle to shift gears.

你看到的選擇越來越少，感覺自己被困住了，你很難換擋。

Walking meditation trains your brain to move between internal awareness and external surroundings, improving your adaptability.

步行冥想可以訓練大腦在內部意識和外部環境之間的轉換，提高適應能力。

And this makes it easier to embrace new perspectives and adjust to life's challenges.

這樣就更容易接受新的觀點，適應生活中的挑戰。

Number four, it strengthens the mind-body connection.

第四，加強身心聯繫。

Most of the time, we go through our day without much awareness of our bodies.

大多數時候，我們每天都在忙忙碌碌，卻對自己的身體沒有太多的意識。

We move automatically, rushing from one place to another, barely noticing how we feel physically.

我們自動地移動，從一個地方匆匆趕往另一個地方，幾乎沒有注意到自己身體的感受。

Walking meditation reconnects you with your body.

步行冥想能讓你重新認識自己的身體。

It helps develop interoception, which is your ability to sense internal body states like muscle tension, heart rate, or even hunger.

它有助於發展內感知能力，也就是你感知身體內部狀態的能力，如肌肉緊張、心率甚至飢餓感。

When you're more in tune with these signals, you're better at recognizing stress before it escalates.

當你更瞭解這些信號時，你就能在壓力升級之前更好地識別它。

Instead of suddenly feeling overwhelmed and not knowing why, you'll start noticing early signs like tight shoulders or a clenched jaw, giving you the chance to reset before it gets out of hand.

你不會突然感到不知所措，也不會不知道為什麼，而是會開始注意到一些早期跡象，比如肩膀發緊或下巴緊咬，這樣你就有機會在情況失控之前重新調整。

Number five, it boosts mood and reduces anxiety.

第五，它能提升情緒，減少焦慮。

You've probably heard of the runner's high, that euphoric feeling that people can get after long runs or heavy aerobic exercise.

您可能聽說過 "跑步興奮"，即人們在長跑或劇烈有氧運動後產生的興奮感。

Walking meditation provides a similar but more sustainable mood boost, and that's because rhythmic movement naturally increases serotonin and dopamine, which helps stabilize mood and promote a sense of well-being.

步行冥想能帶來類似但更持久的情緒提升，這是因為有節奏的運動能自然增加血清素和多巴胺，有助於穩定情緒和提升幸福感。

And if you practice walking meditation outdoors, you get an extra mental health boost from the natural light and nature exposure, both of which have been shown to reduce symptoms of anxiety and depression.

如果您在戶外練習步行冥想，自然光和大自然的照射會讓您的心理健康得到額外的提升，而這兩者都被證明可以減輕焦慮和抑鬱症狀。

Number six, it improves focus and mental clarity.

第六，它能提高注意力和頭腦清晰度。

We live in a world full of distractions, and our brains are constantly pulled in different directions.

我們生活在一個充滿干擾的世界裡，我們的大腦經常被牽引到不同的方向。

Walking meditation helps train your attention, making it easier to focus on tasks and reduce distractions.

步行冥想有助於訓練您的注意力，使您更容易專注於任務，減少分心。

Studies show that even short bouts of mindful walking can increase alpha brainwaves, which are associated with a relaxed yet alert state of mind.

研究表明，即使是短暫的意念行走也能增加阿爾法腦電波，而阿爾法腦電波與放鬆而又警覺的精神狀態有關。

And this makes it an excellent practice for sharpening concentration, especially if you struggle with mental fog or scattered thinking.

這也使它成為提高注意力的絕佳練習，尤其是當你為精神迷霧或思維混亂而苦惱時。

And then number seven, it's easy to integrate into daily life.

第七，易於融入日常生活。

Unlike seated meditation, which requires setting aside dedicated time, walking meditation can be into your existing routine.

坐著冥想需要留出專門的時間，而步行冥想則不同，它可以融入您現有的日常活動中。

You can practice mindful walking on your way to work, while running errands, during a break, during meetings, or even in your home, walking slowly from one end of the room to the other end of the room if you've got large rooms.

你可以在上班途中、跑腿時、休息時、開會時，甚至在家裡練習用心走路，如果房間很大，可以從房間的一端慢慢走到另一端。

The key is to walk with awareness, focusing on your breath, each step, and the sensations in your body.

關鍵是要有意識地行走，專注於呼吸、每一步和身體的感覺。

If you want to try walking meditation, start small.

如果您想嘗試步行冥想，請從小事做起。

For your first session, find a quiet path or just a space to walk.

在第一節課上，找一條安靜的小路或一塊空地散步。

Walk at a natural pace, but focus on each step.

以自然的步伐行走，但要專注於每一步。

How your foot lifts, moves, and touches the ground.

你的腳如何抬起、移動和接觸地面。

Can you feel your ankle when your foot touches the ground?

當你的腳接觸地面時，你能感覺到自己的腳踝嗎？

How hard is the surface?

表面硬度如何？

These are just example details of the things that you could notice.

這些只是您可以注意到的細節示例。

You want to breathe naturally, paying attention to the rhythm of your inhales and exhales.

要自然呼吸，注意吸氣和呼氣的節奏。

Most times when you walk, you don't notice you're breathing.

大多數時候，當你走路時，你不會注意到自己在呼吸。

And if you're walking with a fast pace, you're probably breathing very shallowly.

如果你走得很快，你的呼吸可能會很淺。

If your mind wanders, bring it back to the sensation of walking.

如果你的思緒飄忽不定，就把它拉回到行走的感覺上。

Start with five to ten minutes and gradually increase over time.

從五到十分鐘開始，隨著時間的推移逐漸增加。

You don't have to walk slowly to be mindful.

不一定要慢慢地走，也要用心。

What matters is that you're fully present while you're walking, no matter the pace.

重要的是，在行走過程中，無論速度如何，你都要全身心地投入。

In the next video, we're going to talk about how mindfulness changes social and emotional circuits in your brain, helping you develop deeper empathy, patience, and connection with others.

在下一個視頻中，我們將討論正念如何改變大腦中的社交和情感迴路，幫助你培養更深的同理心、耐心和與他人的聯繫。

So if you've ever wondered how meditation can actually make you a more compassionate person, make sure to check out the next video.

所以，如果你想知道冥想如何讓你變得更有同情心，一定要看看下一段視頻。

If you found this one helpful, let me know in the comments.

如果您覺得這篇文章對您有幫助，請在評論中告訴我。

Have you ever tried walking meditation?

您嘗試過步行冥想嗎？

What was your experience like?

您的經歷是怎樣的？

And if you're new here, don't forget to subscribe so that you don't miss the next video.

如果你是新來的，別忘了訂閱，以免錯過下一個視頻。

Thanks for watching today.

感謝您收看今天的節目。

See you next time.

下次再見