And today, it's Q&A Tuesday and today's question comes from Sei and she writes:

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 they're upbeat and make a lot of sense.

「你好，Marie，我很喜歡你其中一部短片，因為它扣人心。

You touched on the topic of meditation. You referred to it as cleansing your vessel.

你談到了「冥想」，並說這像是潔淨血管的過程，

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

「冥想」讓我很感興趣，我想請你談談你每天冥想流程。非常感謝你！ Sei 留。」

Oh, Sei. Meditation is one of my most important power tools. It's kind of like a buzz saw and a power drill and a weed whacker all rolled into one, but for your mind.

Sei，冥想是我最重要的動力來源之一，像是電鋸、電鑽或者除草機會不斷轉動，但是，是轉動是你的內心。

Now, you've probably heard of all kinds of high-level people swearing by it like Jerry Seinfeld and Lena Dunham and Russell Simmons and Madonna and Oprah and Lady Gaga and Martin Scorsese, and so many more.

現在， 你可能聽過一些知名的人物像是傑里·賽恩菲爾德、莉娜·丹恩、羅素·西蒙斯、瑪丹娜、歐普拉、Lady gaga、馬丁·史柯西斯都常談起冥想。

Now, I've talked about meditation many times on the show, but I've never actually done a tutorial about my personal practice, which we will do today.

我也提過蠻多次的，但是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！

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

但首先， 我熱愛冥想的原因很簡單：它十分有效。

When I meditate I am a better listener, I have more patience, I am so much more creative, and I'm kinder to myself and other people.

我透過冥想，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，我善待自己並且對他人友善。

I have more energy and I feel less stress.

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 thanks to meditation, it's usually just like a quick dip instead of feeling like I'm drowning in anxiety.

正如同其他人，我有時仍會屈服於壓力，但冥想之後，它能將我帶離、並免於長時間 陷入焦慮之中。

Now, I first learned to meditate when I was 17, and in the past few years, I've been way more consistent than I've ever been before.

現在，我在 17 歲的時候第一次學會冥想，在過去的幾年裡，我比以前更堅持。

On the rare occasion that I don't meditate first thing in the morning, I feel like I am just chasing my day and I always know I'm not at my best, creatively, emotionally, mentally,or spiritually.

在極少數情況下，如果我早上第一件事沒有冥想，我覺得我只是在追逐我的一天，我在創造力、情緒、精神或精神上都沒有處於最佳狀態。

But you don't have to take my word for it.

但你也可以不相信我所說的。

Meditation is scientifically proven to help you become happier and healthier and more productive. And there's links to research below.

不過,，冥想在科學上已證明確實可以幫助你變得更加開心、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.

冥想決定你每日的能量及存在感。

It removes complications and limitations and helps you become the person you are meant to be.

它可以幫助你消除紛擾和對自我的限制，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, because whether you realize it or not, you have an inner teacher that is full of wisdom and guidance for you,

也許冥想對我來說最大的好處是清楚的了解自我，因為無論你是否意識到你有一位心靈老師，充滿著智慧並且引導著你，

and the more that you meditate and listen, you will be told everything you need to know to move your life in the right direction.

當你投入冥想及聆聽時，你便會了解人生。 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 closed, some with a mantra, some without a mantra.

冥想的方法五花八門， 有些人睜開眼睛，有些人則閉起眼睛，有些人會梵文冥想，有些人則不會。

There's TM, there's zen meditation, metta, Buddhist, Kundalini meditation, and a ton others.

有像是超覺冥想，禪冥想，慈經冥想，佛冥想，昆達里尼冥想等。

I practice what's known as a simple mantra meditation.

而我喜歡簡單且而熟能詳的梵文冥想。

So in Sanskrit, mantra means instrument or tool of the mind.

梵語中，mantra 指的是儀器或是內心深處的工具。

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

梵文冥想讓我可以在冥想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.

如果你想試試我的方法，以下有簡單的五個步驟：

And step one is spin my tunes.

步驟一 ：轉變自己的心情。

So once I've woken up and I've had some tea, I often put on music, and specifically Pandora's calm meditation radio, and we'll put a link to that below.

我起床時，我會泡杯茶，然後播音樂，特別是潘朵拉收音頻道，我在下方放了連結。

Now, why do I do that? Because I love music.

為什麼我要這麼做呢？因為我熱愛音樂。

A lot of people prefer silence, and sometimes I do too, but, again, this is completely up to you.

許多人喜歡輕音樂，我也不例外，不過一切完全取決於你自己。

Step number two, sit up straight.

步驟二： 坐直坐挺，我通常會盤腿坐。

So I prefer to sit in a cross-legged position and I do my very best to sit up and lift up and have a straight spine.

這個姿勢讓我可以坐直，並且可以拉直我的脊椎。

Now, if sitting cross-legged is uncomfortable to you, you can sit in a chair, whatever seated position really just allows you to have your shoulders relaxed and down and a tall lifted spine.

如果盤腿對你來說很不舒服，你可以坐在椅子上。無論什麼樣的坐姿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 days I set it for 10 minutes.

步驟三：設定時間。 我會在我 iPhone 手機設定時間，大部分我會設定十分鐘。

But sometimes I feel like I need, like, 15 or 20.

但有時會我會設定十五或二十分鐘。

Now, if you're one of those people who says, "Mm, I don't have time to meditate," to you, I would say this:

如果有人說：「我沒有時間可以冥想」。 我會回他/她說：

"If you have time to shower, you have time to meditate."

「如果你有時間可以洗澡，你就有時間可以冥想。」

Just start small, like, even with 3 minutes.

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

事實上，一天有 1440 分鐘，你如果不能花個三分鐘自在地做一件科學證明可以使你更加快樂、健康、聰明的一件事，

then, I've gotta tell you, you need to stop watching MarieTV right now because there ain't no hope for you.

那我要跟你說，你可以關掉收看 MarieTV 了，因為你一點希望都沒有。

Step number four, set my mudra.

步驟四：持 Mudra 手印。

So I put my hands like this, which is called a mudra.

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 your index finger helps open up your root chakra, and that supports greater focus and concentration, which is good for me.

長久以來的研究，這個手碰拇指及食指的姿勢可以幫助打開你的海底脈輪並且使我更加的專心致志及聚精會神。

But if you're not comfortable with that, you can simply lay your hands on your knees or hold them in another position like this.

如果這令你不自在，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.

步驟五：我會念祈禱文。

So I take a deep breath, I close my eyes, and I start silently saying my mantra.

先深呼吸，閉起眼睛，並輕輕地唸出自己的祈禱文。

Now, if you have a personal mantra, you can use that. And if not, you can use the one that I use, "So hum namah."

如果你有個人的祈禱文，你就念你自己的那套方式，如果沒有，你可以跟我一樣念出「So hum namah」。

And a loose interpretation of that means "turning back to my true self."

簡單的解釋是指「回歸真實的自我」。

Now, once my eyes are closed, my only job for the next 10 or 15 minutes is to be fully present, to notice my thoughts, my feelings, and my emotions.

當我閉上眼睛時，我接下來10~15分鐘我要做的就是完全專注我的思想、感覺以及我的情緒。

And as often as I can remember, I come back to silently repeating my mantra because it gives my monkey mind something to focus on.

我還記得當下我常常會不斷地反覆輕輕念出我的祈禱文，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 I have to do or coming up with ideas or conversations that I have, and the moment that I catch myself thinking, I just gently allow those thoughts to pass by, almost like watching clouds pass across the sky.

有時，我的思緒不斷地走神，開始列出我必須做的事情，或提出我的想法或對話，當我發現自己在思考的那一刻，我只是輕輕地讓這些想法過去幾乎就像看著雲彩劃過天空。

And then I come back to repeating my mantra.

然後我會不斷重複祈禱文。

And that's it. When 10 or 15 minutes is up, my timer goes off, I take a nice deep breath, and then I move on with my day.

就這樣！10~15 分鐘時間一到，將計時器關掉，我會充滿愉悅地深呼吸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 I leave the house, I can easily do this on the plane or in a taxi or even in the subway.

如果我趕很早的飛機，或者離家前無法冥想——無論什麼原因，我會在飛機上，或搭計程車或搭地鐵簡單的冥想一下。

Before we wrap up, there's one important thing I want to share.

結束影片前，有一件重要的事情我想要分享。

If you've already tried meditation and said, "Blah, I hate it," please do not give up on it too soon.

如果曾經嘗試冥想並說：『阿...我非常討厭冥想」的，請你不要那麼快就輕易放棄。

There are so many different methods and traditions out there.

因為冥想有許多不同的門派，各有獨特之處。

Please keep trying different techniques 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. They'll all go better if you take 10 of them to meditate."

「一天有1440分鐘，花個十分鐘時間冥想可以讓更加的美好。」

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

現在，我希望聽聽你的想法。你有每天冥想嗎？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 I've got a challenge for you.

如果有，帶給了你生活中什麼改變呢？如果你是冥想新手，你可以挑戰自己。

I want you to commit to some kind of meditation practice just for the next 7 days. See how it feels in your body and notice how it quiets your mind and see what difference it makes in your life.

請試著接下來連續七天都冥想——用什麼方式都可以——用心感受自己的改變及內心的平靜並看看生活上有什麼不一樣。

And to make this even easier, I created a guided meditation that you can download below. That way we can practice together.

為了讓你更輕而易舉地達成目標，我製作了冥想指導教學，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, so go there and leave a comment now.

現在，一如既往，最好的討論發生在 MarieForleo.com，所以現在就去那裡發表評論。

Did you like this video? If so, subscribe to our channel and, of course, I would be so grateful if you shared this with your friends.

你喜歡這部影片嗎？如果是，那就請訂閱我們的頻道，也請不吝於將這將頻道分享給朋友！

And if you want even more resources to create a business and life that you love, plus some personal insights from me that I only talk about in email, come on over to MarieForleo.com and sign up for email updates.

如果你想要更多資源來創造你熱愛的事業和生活，再加上我僅在電子郵件中談論的一些個人見解，請訪問 MarieForleo.com 並註冊電子郵件更新。

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.

謝謝收看，我們下次 MarieTV 見。