It's so simple and yet can be so difficult at the same time.

它做起來很簡單，但也很難。

But I keep on trying because I strongly believe in the power of meditation to enhance our quality of life.

但我持續不懈，因為我堅信冥想能夠提升我們的生活品質。

The purpose of meditation is to clear your mind, practice being aware of the present moment.

冥想的目的是清除思緒，練習對當下抱持意識。

There are so many benefits to meditation, whether it's physical, mental, emotional or spiritual.

冥想有非常多好處，無論是生理的、心裡的，情緒上的還是精神上的。

I don't think I can name them all.

遍數不完。

But to start, meditation can help you calm your mind, destress, and find inner peace and balance.

但起頭來說，冥想能夠幫助你靜心、紓壓、找尋內在祥和以及平衡自我。

It can help Improve your focus, your metabolism, and your sleep.

它也能幫助你提升專注力、生理機能以及睡眠品質。

It can also increase your productivity, creativity, intuition, and happiness, and reduce aging, boost your immune system, and add incredible value to your overall well-being.

同時改善你的生產力、創造力、直覺以及幸福，並且減少老化、提升免疫力，給你的整體帶來驚人的效果。

First, find a quiet space where you'll be undisturbed for a period of time.

首先找好一個安靜、不會被打擾的地方。

Then, sit cross legged on a cushion or in a chair with your feet flat on the floor.

然後盤腿坐在一個坐墊上，或是坐在椅子上、雙腳平放於地面。

Whatever your sitting position, make sure your back is straight but not too tense.

無論你的坐姿如何，記得背部挺直，但也不要過度緊繃。

Imagine a string from your tailbone pulling all the way up your spine to the highest point of your head.

想像有一根線從你的尾椎將你的整個脊椎拉直到你的頭頂最高處。

Softly close your eyes and begin to breathe slowly and deeply.

輕輕閉上眼，開始緩慢深沉地呼吸。

(breathe)

(呼吸)

Your mind should follow the path of the breath going in and out of your nose.

你的思緒應該追隨你的每一次呼氣與吸氣。

If you notice yourself drifting off into your thoughts, simply bring your focus back to your breath.

如果你發現自己思緒飄走了，將專注帶回到呼吸上。

Be the observer of your thoughts, but don't engage in them.

觀察你的思緒，但不要被思緒牽引。

The goal here is to enter the "gap" -- the space where you're aware of yourself and what's around you, but your mind is actually not thinking anything.

目的是進入一個「界域」——在這個空間裡，你對於自身以及周圍的一切皆有所認知，但其實心無旁騖。

This awareness is your consciousness.

這個認知就是你的意識。

It's your soul.

就是你魂的所在。

Start small.

從小目標開始。

Try meditating for 5 minutes a day, and you can build from there.

試著每天冥想五分鐘，可以從這裡開始。

I recommend using a meditation timer: my favorite is Zenfriend.

我推薦一個冥想計時器，我最愛的叫做 Zenfriend。

Find a time that works for you that you can incorporate into your daily routine.

在日常生活中找到一個空檔。

I like to meditate for 20 minutes in the morning after I journal.

我喜歡在每天早上寫完札記後冥想 20 分鐘。

Creating a daily meditation routine won't always be an easy journey.

養成每日冥想的習慣並非易事。

So keep in mind: patience, perseverance, and non-judgment.

所以要記得有耐心、堅持下去，還有別自我否決。

Be patient with yourself, for the time will pass anyway.

要對自己有耐心，時間終究會過去。

Persevere, even at times you want to give up.

堅持不懈，即便你有時會想放棄。

And don't judge yourself when your mind wanders.

當你的思緒飄走，也別批評自己。

Just do your best.

盡力而為就好。

You can try putting on some relaxing music or sounds of nature while you meditate.

你可以試著在冥想時放一些令人放鬆的音樂，或是大自然的聲音。

Or try following a guided meditation.

或試著跟隨冥想引導。

I highly recommend Headspace - I think it's so beautifully designed and so user-friendly.

我非常推薦 Headspace，我認為它的設計非常美而且容易上手。

If you want to get more advanced, you can incorporate a mudra or hand pose for your meditation.

如果你想更進一步，你可以搭配手勢冥想。

Here are just a few examples.

以下是一些範例。

Palms up to receive.

掌心朝上是接收。

Palms down for grounding.

掌心朝下是接地。

This mudra provides calming energy for deep contemplation and reflection.

這個手勢為高度專注及自省提供鎮靜的能量。

It's useful for increasing self awareness.

有助於提升自我察覺。

This mudra generates knowledge, wisdom, creativity and calmness.

這個手勢產生知識、智慧、創造力以及祥和。

You can face your palms up to receive or down to feel more grounded.

你可以掌心朝上接收，或是掌心朝下感受接地。

This mudra symbolizes patience and discipline, and helps generate a feeling of stability.

這個手勢象徵耐心和紀律，幫助生成安穩感。

This mudra represents energy and health, and provides a feeling of self confidence and balance.

這個手勢代表了能量以及健康，提供自信和平衡的感受。

And this mudra symbolizes communication and openness.

這個手勢象徵溝通及開放。

It can help strengthen your intuition and feeling.

幫助你加強直覺及感受。

If you liked this video, please give it a thumbs up and comment below if you've ever tried meditation.

如果你喜歡這支影片，請按讚然後在底下留言分享你的冥想經驗。

Let me know how it makes you feel.

讓我知道你冥想的感受。

Thanks so for watching, guys! Love you all and namaste.

感謝觀看，各位！愛你們，感謝！