We worry about our workload, if money will last until payday, what our friends, colleagues and even strangers think of us.

我們擔心我們的工作量；存款是否夠用到下個發薪日；我們的朋友、同事甚至陌生人如何看待我們。

Our minds endlessly circle around everything that could possibly go wrong.

我們的心思在每件可能會出錯的事物上無止盡地打轉。

Even when we achieve something, or solve a problem, we just start to worry about the next thing.

甚至當我們達成某個目標或是解決某個問題之後，又會開始擔心下一件事。

Problems are real: we can lose our job, illness can strike, relationships fall apart.

這些問題都是真實存在的：我們可能會失去工作、會生病，情感關係亦會瓦解。

It feels like our worries will never change and we're all alone.

這讓我們感到擔憂不可能消失，而我們得獨自面對。

We tend to blindly follow this way of thinking, even if it's unhelpful and makes us miserable.

我們總是盲目遵循這種思維方式，即使它是無益的，且讓我們覺得悲慘。

But ultimately, tranquility and anxiety, both come from our own minds.

但是最終，寧靜和焦慮兩者都來自於我們自己的心靈。

To overcome anxiety, we need to build up good habits based on a realistic and much more farsighted outlook.

想要克服焦慮，我們需要在考量現實和未來的情況下，建立良好的習慣。

Simply put, if we want peace of mind, we need to think differently.

簡單來說：如果我們想追求心靈平靜，就需要改變思考方式。

"Guard your mind", the Buddha advised.

佛陀建議：「守護你的心靈」。

We shouldn't believe everything we think, but take responsibility for ourselves, and actively deal with our problems.

我們不應該相信我們想的每件事，但必須為自己負任，並積極地處理問題。

Just as we've all got the ability to learn new skills or languages, we can also train our minds to cultivate happiness and peace through meditation.

正如我們都有能力去學習新的技術或語言，我們也可以訓練心靈，通過靜坐冥想來得到愉悅與平靜。

If we spend a moment every morning to set ourselves up for the day ahead, guarding our minds becomes second nature, something that naturally arises whenever we're frustrated or low.

如果我們每天早晨花點時間做好準備，守護我們的心靈，並逐漸成為習慣的話，那麼有些感受會在沮喪或是低潮狀態時自然地出現。

To start your meditation, take three deep breaths.

在開始你的靜坐冥想之前，先深呼吸三次。

Imagine your anxieties as a black balloon: all the fears, hopes, disappointments and jealousy.

想像你的焦慮是一顆黑色氣球：裡頭充滿著恐懼、期待、失望和忌妒。

We can burst this balloon by thinking more realistically and using compassion as a tool.

接著更加實際地思考，並以慈悲為輔，來打破這個氣球。

Consider the following facts for a few minutes.

並花個幾分鐘來思考下幾件事。

1. Interdependence.

第一：緣起。

It's not all about "me".

不是每件事都是關於“我"，

Everything arises from countless causes and conditions.

萬物源自於無數的因果和情況。

We can't blame just one person or situation for our unhappiness, not even ourselves.

我們不能將我們的不幸責怪於某人或某種情況，當然也不能算在自己頭上。

2. Impermanence.

第二：無常。

Sooner or later, everything has to change.

不論時候早晚，萬物總有一天會改變。

Life goes up and down, and we will never be able to control everything.

生命起伏不定，我們永遠不能掌控所有事物。

3. Compassion.

第三：慈悲。

We are not alone: every other human on earth has problems, too.

我們並不孤單，地球上的每個人也都有其問題存在。

Realising these truths destroys this balloon of anxiety. Imagine a bright light taking its place and rest a little in this peaceful feeling.

體認到這些真理，便可摧毀這顆焦慮氣球，想像它被一道明亮光芒取代了，並沉浸在這片平靜之中稍作休息。

This short meditation helps turn our mind from self-centered thinking towards a more compassionate view.

這種簡短的靜坐冥想有助於將自我中心的想法，轉變成更富同情心的觀點。

Caring for other people, however, is scientifically proven to reduce anxiety.

然而科學證明，關照他人能夠減少焦慮。

We all feel the natural urge to change the people and the world around us, but the key lies within our own hands.

我們天生就有想改變周遭的人們和世界的衝動，但關鍵掌握於我們自己的手中，

It's when we change ourselves that we find true peace of mind.

那就是當我們改變自己，就能找回心靈的真實平靜。