Feeling stressed?

有壓力嗎？

Who isn't?

誰沒有呢？

Take a deep breath and count to eight, why eight?

深呼吸並且數到八，為什麼是八？

Well, sometimes 10 just takes too long.

嗯，因為有時候數到十好像太久了。

Of course, if you can find the time to take some deep breaths and focus on your breathing every day for longer than an eight count, all the better -- but sometimes the schedule just doesn't allow for it.

當然，如果你每天能找到時間做些深呼吸，且全神貫注在呼吸，並數到超過八，一定會感覺更好，但有時候時間真的不夠。

The key is to take a moment or two --or eight-- every day to breathe, relax and get focused.

關鍵在於休息一下，或者數到八，每天深呼吸、放鬆，再專注。

It's meditation at its simplest, and it really works.

冥想的最簡單模式，而且真的有效。

Researchers have found that a simple meditation program did more than just help participants manage stress.

研究人員發現，簡單的冥想程序就能幫助參與者管理壓力。

It actually changed their brain so that they became less reactive to stress.

並且它真的改變他們的腦，讓他們減少對壓力的反應。

The U.S. Army has even included basic mindfulness meditations in its resiliency training.

美國軍方已將基礎正念冥想納入復原力訓練課程。

If it helps prepare soldiers for combat, think of what it can do for the typically non-life-threatening dilemmas we civilians face every day.

如果它都有助於士兵準備戰鬥，想想對我們這些不必面對生命威脅困境的平民百姓，每天會有多大幫助呀。

If you're prone to forget to do things like this, get in the habit of associating it with a specific activity that you do every day.

如果容易忘記做這類的事，就把它連結到你每天必須做的特定活動裡養成習慣。

Maybe try breathing and counting while your morning coffee brews or for a few minutes before lunch.

試著在你每天煮咖啡時或午餐前，空出幾分鐘一邊深呼吸一邊計數。

So remember: count to eight to help keep stress from controlling you.

記得喔，數到八可以幫助你不受壓力控制。

And you'll feel just a little bit better!

那麼，你就會覺得生活品質變得更好了呢！