Is this you?

你像這樣嗎？

Maybe this?

或可能是這樣？

This is all of us.

我們每個人都這樣。

Sometimes stress and work feel synonymous.

有時候壓力和工作好像是同一個東西。

But there is a better way.

但是有更好的方法。

That's Deepak Chopra.

這是 Deepak Chopra。

He's here to help.

他是來幫助你的。

Okay, stop.

好，停。

How did he do that?

他怎麼做到的？

I'm going to show you how to meditate at your desk.

我要來教你如何在書桌旁冥想。

Just S.T.O.P.

就只要停下來 (STOP)。

Remember the acronym.

記得這個縮寫口訣。

S, stands for stop.

S 的意思是停下來。

T, take three deep breaths and smile.

T 是深呼吸三次並微笑。

O, observe the sensations in your body.

O 是觀察身體的感覺。

P, proceed with compassion and awareness.

P 帶著憐憫與自覺繼續。

So, Step one is stop.

所以，第一步是停下來。

You get bad news and you want to react, stop.

你收到壞消息，你想做出反應，但停下來。

Okay, he didn't say freeze.

好啦，他沒有說靜止不動。

Slow down.

慢慢來。

Step two, take three deep breaths.

第二步，深呼吸三次。

You can keep your eyes open.

可以讓雙眼保持張開。

Count slowly, so inhale, one, two, three, four.

慢慢數，吸氣，一，二，三，四。

Stop, one, two, exhale.

停，一，二，吐氣。

One, two, three, four, five, six.

一，二，三，四，五，六。

This is called the four two six breath.

這叫做四二六呼吸法。

You immediately decrease your breathing rate, and everything in your body relaxes.

馬上降低呼吸率，身體的每個部位就會放鬆。

Step three, observe the sensations in your body.

第三步，觀察身體的感覺。

To begin the process of mindful awareness, keep your feet firmly on the ground.

將雙腳穩穩踩在地上來開始啟動心靈自覺。

And your legs uncrossed.

不要讓雙腳交叉。

Hands open, fingers pointing upwards, back relatively erect.

雙手打開並手指向上，背部相較之下打直。

Keep your eyes open and just look around you.

張開眼睛並看看四周。

Notice shapes, colors, forms.

注意到形狀、顏色和不同形態。

But don't label them.

不要貼它們標籤。

Don't call that a phone or a desk, just notice the colors, shapes, forms.

不要稱它們為電話或書桌，只要好好注意它們的顏色、形狀和形態。

Be aware of seeing.

清楚意識到「看」這個動作。

Now close your eyes.

現在閉上眼。

Just be aware of breath.

專注在自己的呼吸上。

And now shift your awareness, with your eyes closed to sound.

現在閉著眼睛，把注意力轉向聲音。

Be aware of any sound, including......any sound that arises and subsides in awareness.

清楚感受所有聲音，包含...任何在意識中起起落落的聲音。

And you can do the same thing with any sensation in your body, sensation of your hand on your lap, sensation of your skin touching your clothes, sensation of your feet in your shoes.

你可以對身體上任何感覺都這麼做，包含大腿上雙手的感覺、肌膚接觸衣服的感覺、腳穿鞋子的感覺。

Bringing awareness to any experience in the present moment allows you to be independent of the experience because the awareness of an experience is intrinsically free from the experience.

清楚體悟任何當下的經歷能讓你從中獨立出來，因為對經歷的體悟能本質上將你從中釋放。

You could stop the meditation there but if you have more time then you could use the experience of being still and asking questions of yourself.

你可以在這時候就停止冥想，但如果還有時間的話，可以好好利用靜止的狀態捫心自問。

So bring your awareness to your heart and mentally ask the question.

把注意力轉向心中，並在心靈中發問。

Who am I?

我是誰？

What do I want?

我想要什麼？

What is my purpose?

我的目的是什麼？

What am I grateful for?

我為什麼而感激？

Step four, proceed with compassion and awareness.

第四步，帶著憐憫與自覺繼續。

Before you finish meditation however short or long it is, just take a few seconds to relax into your body and then slowly open your eyes to the world of experience again.

不管冥想了多久，結束前花幾秒放鬆身體，然後再打開眼睛開始接收世界。

Step five, establish a regular routine.

第五步，建立規律的慣例。

The benefits of meditation accrue if you have a regular practice everyday.

若是每日實行，冥想的好處將會加倍。

And in the office, you can set yourself reminders, maybe a calendar invite but make it a regular practice and you'll reap the benefits, whether it's lowering of blood pressure, or fine tuning your immune system, or better sleep.

在辦公室裡替自己設個提醒，可能新增在行事曆上，規律實行就能開始有所收穫，無論是血壓降低、免疫系統增強或睡眠品質變佳。

Everything comes when you get in touch with yourself.

當你聯繫到自我時，一切好處會到來。

Maybe I'll skip my next meeting to stop and meditate instead.

可能我下次就蹺掉開會，停下來冥想好了。

You don't need to skip the meeting, just go to it restfully alert and with awareness and at peace.

你不用蹺掉開會，只要寧靜機敏地去開會，並保持平靜的自覺。