Er, Neil? Can we do this later? We’ve only got six minutes.
Ok, Catherine. Welcome to a mindful edition of 6 Minute English, where we’re exploring the rise of mindfulness – particularly in schools.
And we’ll be teaching six items of vocabulary along the way. So I think we should start with mindfulness itself.
Being mindful, as an adjective, means ’being calmly aware of everything in your body and mind’. You only focus on ’now’.
People practise mindfulness, the noun, by focusing only on their breath, and not allowing themselves to be distracted by passing thoughts.
Indeed. It’s traditionally associated with Buddhism, and has become incredibly popular in the secular world – in workplaces, in private classes and even in schools.
Secular means ’non-religious’ by the way.
OK, I just mentioned schools: how many teachers in the UK are trained to teach mindfulness? Is it…
a) 500,b) 5,000 orc) 50,000?
Let me focus really hard – I think it’s 5,000.
A very mindful answer, Catherine. But I’ll reveal the real answer later.
Now let’s hear from one teacher who’s been practising mindfulness with students for many years.
Alison Mayo, Head of Early Years at Dharma Primary School, thinks it’s particularly suited to young children. Why?
That’s very natural for children - to be in the present.
And we really kind of celebrate that because that is a place where they are learning.
So, if they feel grounded, then they can really develop their concentration and their focus, and relax.
Learning happens so much more easily if you’re relaxed and happy.
Alison said it was natural for children to be in the present.
The present – means ’now’. You’ll know it from the ’present tense’ in grammar.
And people who practise mindfulness use this phrase a lot – to be in the present, or in the present moment.
It sounds simple, but actually it’s very hard to achieve.
Well, Neil, it might be for an old chap like you, but for young people, Miss Mayo thinks it’s very natural.
Fair enough. Being grounded, as she says, helps students concentrate and learn in a relaxed way.
Grounded is another good adjective there – it means ’rational, sensible, clear thinking’.
So, she’s a fan of mindfulness. And there’s growing evidence behind its benefits.
Yes. The UK’s national health advisory body has recommended it to help treat conditions like depression and anxiety.
Studies have shown it reduces levels of the stress hormone, cortisol.
And a new study has claimed that eating mindfully can actually help people to lose weight.
You mean eating slowly?
Yeah, slowly and really experiencing and tasting the food. Not being distracted and not eating too much too fast!
Anyway, Neil, is mindfulness taking over the world?
Well, not quite yet. There still aren’t many detailed studies on it – and some critics say the studies we have show a publication bias.
In other words, only the positive results are published.
A bias is when you support something or someone in an unfair way, because of your preferences or beliefs.
What seems certain is that mindfulness has entered into many aspects of modern life, at least here in the UK.
Now, let’s look back at our question. I asked how many teachers in the UK have been trained in mindfulness.
And I said 5,000.
Well, it was actually 5,000. Well done! According to the Mindfulness Initiative. And it keeps on growing.
So before we finish up, here’s another question that might be useful for our listeners – what’s the difference between mindfulness and meditation?
Aha – that’s not so easy to define.
Meditation is the broader term. When you meditate you spend time quietly – focusing your mind - often for relaxation or spiritual purposes.
Mindfulness is a particular a kind of meditation – when you try to empty your mind of thought. Does that make sense?
Yeah, more or less. So we’ll let our listeners meditate on that answer.
And before we empty our minds, let’s look back at today’s words.
We had mindfulness, mindful and mindfully – they all relate to the particular practice of being only focused of what’s happening now.
What’s happening now, or we could say – what’s happening in the present.
People often focus on the past – thinking back about mistakes or happy memories…
Or on the future – which can be full of worries.
But by being in the present – you overcome these thoughts and fears.
Next we had secular. It contrasts with ’religious’. So, while a church is a religious building, we also have secular buildings – like factories and shops and hospitals…
ll non-religious buildings, in other words!
Exactly. Now, tell me Neil, are you feeling grounded right now?
You’re asking if I’m thinking clearly and feeling connected to the world?
Do you even have to ask, Catherine – I’m a very grounded person.
You are, most of the time. Most of the time you’re naturally grounded, every now and again you get a bit panicked,
but … some of us need to remember to slow down, chill out and meditate once in a while.
Yes, that would be meditate meaning to take quiet time to focus deeply on something.
Exactly. Now for more ways to improve your English I suggest you mindfully visit our Facebook, Twitter, Instagram and YouTube pages.
Yes, focus only on our pages. Don’t be distracted by anything else!
更多英语一手资讯，请关注BBC官方微信公众号：
Mindfulness
中英文对照
双击原文单词看解释
原文跟读文本阅读
OK, I want you to close your eyes. Focus… on your breathing.
好了，我想让你闭上眼睛，把注意力集中在你的呼吸上。
Er, Neil? Can we do this later? We’ve only got six minutes.
呃，尼尔，我们晚点在试行吗？我们只有六分钟时间。
Ok, Catherine. Welcome to a mindful edition of 6 Minute English, where we’re exploring the rise of mindfulness – particularly in schools.
好的，凯瑟琳。欢迎来到正念版六分钟英语，今天我们将探讨正念的发展，尤其是在各学校里。
And we’ll be teaching six items of vocabulary along the way. So I think we should start with mindfulness itself.
同时我们也会教大家6个新单词。我觉得我们应该从正念这个词开始。
Being mindful, as an adjective, means ’being calmly aware of everything in your body and mind’. You only focus on ’now’.
Mindful作为一个形容词，有“留心的你身体和大脑中所有东西”的意思，只专注于“现在”。
People practise mindfulness, the noun, by focusing only on their breath, and not allowing themselves to be distracted by passing thoughts.
人们练习正念，通常是将注意力集中在呼吸上，不允许自己被其他事物分神。
Indeed. It’s traditionally associated with Buddhism, and has become incredibly popular in the secular world – in workplaces, in private classes and even in schools.
的确是，传统上这个词与佛教有关。如今已经在世俗世界各地变得非常流行，在办公室、辅导班甚至在学校里面。
Secular means ’non-religious’ by the way.
顺便说一下，Secular的意思是“非宗教的、世俗的”。
OK, I just mentioned schools: how many teachers in the UK are trained to teach mindfulness? Is it…a) 500,b) 5,000 orc) 50,000?
对，我刚刚提到学校，英国有多少老师在接受培训以便教授正念？a) 500，b) 5000，还是c) 50000？
Let me focus really hard – I think it’s 5,000.
让我好好想想——我觉得是5000。
A very mindful answer, Catherine. But I’ll reveal the real answer later.Now let’s hear from one teacher who’s been practising mindfulness with students for many years.Alison Mayo, Head of Early Years at Dharma Primary School, thinks it’s particularly suited to young children. Why?
非常谨慎的答案，凯瑟琳。但我稍后再揭晓真正的答案。现在，我们来听听一位老师的看法。多年来她和学生一起练习正念。早期教育在佛法小学的负责人艾莉森o梅奥认为，正念非常适合幼儿学习。为什么呢？
That’s very natural for children - to be in the present.And we really kind of celebrate that because that is a place where they are learning.So, if they feel grounded, then they can really develop their concentration and their focus, and relax.Learning happens so much more easily if you’re relaxed and happy.
正念对儿童来说是非常自然的行为——活在当下。我们有时甚至会去庆祝它。因为它是孩子们学习的地方。因此，如果孩子们觉得基础打好了，他们就能真正开发注意力，然后放松。当你处于一种放松和开心的状态，学习就变成一件很容易的事情。
Alison said it was natural for children to be in the present.
艾莉森表示，活在当下对儿童来说非常自然。
The present – means ’now’. You’ll know it from the ’present tense’ in grammar.And people who practise mindfulness use this phrase a lot – to be in the present, or in the present moment.
“present”相当于“现在”。你应该知道它来自语法中的“现在时”。练习正念的人经常会使用这个词，“活在当下”。
It sounds simple, but actually it’s very hard to achieve.
听起来简单，实际上很难做到。
Well, Neil, it might be for an old chap like you, but for young people, Miss Mayo thinks it’s very natural.
好吧，尼尔。对你这样的老家伙可能比较难，但梅奥女士认为，对幼儿来说，这是一件非常自然的事情。
Fair enough. Being grounded, as she says, helps students concentrate and learn in a relaxed way.
有道理。 正如她所说，清楚地认识自己可以帮助孩子们用一种轻松的方式集中精力学习。
Grounded is another good adjective there – it means ’rational, sensible, clear thinking’.
Grounded也是一个形容词。意思是“理性的，明智的、思路清晰的”
So, she’s a fan of mindfulness. And there’s growing evidence behind its benefits.
所以，她是一个正念迷。越来越多证据可以证明它的益处。
Yes. The UK’s national health advisory body has recommended it to help treat conditions like depression and anxiety.
是的。英国国家卫生咨询机构推荐用正念法来治疗抑郁症和焦虑症。
Studies have shown it reduces levels of the stress hormone, cortisol.
研究证明它减少了压力荷尔蒙皮质醇。
And a new study has claimed that eating mindfully can actually help people to lose weight.
还有一项新研究表明饮食专心可以帮助人们减肥。
You mean eating slowly?
你的意思是吃得很慢？
Yeah, slowly and really experiencing and tasting the food. Not being distracted and not eating too much too fast!Anyway, Neil, is mindfulness taking over the world?
是的，细嚼慢咽，用心品尝食物。不要分心，也不要吃得太多或太快。总之，尼尔，是不是正念要统治世界了？
Well, not quite yet. There still aren’t many detailed studies on it – and some critics say the studies we have show a publication bias.In other words, only the positive results are published.
这倒没有。关于它的许多研究还有待深入，有些评论家称这些研究存在“发表偏见”。换句话说就是，只有积极的结果被发表出来了。
A bias is when you support something or someone in an unfair way, because of your preferences or beliefs.
Bias是指你支持某件事或某个人，完全按照自己的喜好或想法。
What seems certain is that mindfulness has entered into many aspects of modern life, at least here in the UK.Now, let’s look back at our question. I asked how many teachers in the UK have been trained in mindfulness.
可以确定的是正念已经进入现代生活的多个领域，至少在英国是这样。现在，回顾一下之前的问题。我问你英国有多少名教师接受了正念培训。
And I said 5,000.
然后我说5000。
Well, it was actually 5,000. Well done! According to the Mindfulness Initiative. And it keeps on growing.
对的，的确是5000。非常好！这个数据是由英国Mindfulness Initiative提供的，它还在不断增长。
So before we finish up, here’s another question that might be useful for our listeners – what’s the difference between mindfulness and meditation?
所以，在结束之前，有一个问题或许对我们的听众有点用处——正念和冥想之间有什么区别呢？
Aha – that’s not so easy to define.Meditation is the broader term. When you meditate you spend time quietly – focusing your mind - often for relaxation or spiritual purposes.Mindfulness is a particular a kind of meditation – when you try to empty your mind of thought. Does that make sense?
哈！这可不好说。冥想的含义更广泛一些。当你冥想的时候，你的时间流逝非常安静——集中注意力，目的是为了放松精神。而正念是一种特殊形式的冥想——你要尽力清空所有思绪。理解了吗？
Yeah, more or less. So we’ll let our listeners meditate on that answer.And before we empty our minds, let’s look back at today’s words.We had mindfulness, mindful and mindfully – they all relate to the particular practice of being only focused of what’s happening now.
嗯。多少有点懂了。所以我们要请听众们深入思考一下那个答案。在清空思绪之前，我们来回顾一下今天的单词。正念，留心的，谨慎地——他们都有“集中注意力在目前发生的事情上”的含义。
What’s happening now, or we could say – what’s happening in the present. People often focus on the past – thinking back about mistakes or happy memories…
现在所发生的事情，或许我们可以说当下所发生的事。人们总喜欢把执着于过去，回想过去犯下的错误或者快乐的记忆。
Or on the future – which can be full of worries.But by being in the present – you overcome these thoughts and fears.Next we had secular. It contrasts with ’religious’. So, while a church is a religious building, we also have secular buildings – like factories and shops and hospitals…
或者总想象着未来，可能会充满烦恼。但是活在当下，你会克服这些思绪以及恐惧。下一个是secular世俗的，它与religious“宗教的”正相反。那么，教堂是一种宗教建筑，我们也有世俗建筑，比如说工厂、商店和医院……
ll non-religious buildings, in other words!
换个词就是所有非宗教建筑。
Exactly. Now, tell me Neil, are you feeling grounded right now?
对！现在告诉我吧尼尔，你现在感觉清醒吗？
You’re asking if I’m thinking clearly and feeling connected to the world?Do you even have to ask, Catherine – I’m a very grounded person.
你是在问我是否思路清晰，能否感觉到与世界的联系吗？这还用问嘛？凯瑟琳，我是一个非常理智清醒的人。
You are, most of the time. Most of the time you’re naturally grounded, every now and again you get a bit panicked,but … some of us need to remember to slow down, chill out and meditate once in a while.
大多数时间你的确是。通常情况下你是非常自然地清醒着，偶尔会有点慌乱，但是……我们之中有人需要记住，慢下脚步，冷静一点，时不时冥想一下。
Yes, that would be meditate meaning to take quiet time to focus deeply on something.
是的，这就是冥想的含义，花点时间安静地想点东西。
Exactly. Now for more ways to improve your English I suggest you mindfully visit our Facebook, Twitter, Instagram and YouTube pages.
就是这样。现在为了更好地提高英语我建议大家谨慎地访问我们的facebook、twitter、instagram以及YouTube账号。
Yes, focus only on our pages. Don’t be distracted by anything else!
是的，专注于我们的网页， 不要被任何事情分心！
更多英语一手资讯，请关注BBC官方微信公众号：
BBC英语（iyubabbc）
每周更新，涵盖了英语学习的方方面面
<,All rights reserved &&&
我的生词本
How many teachers in the UK are now trained to teach mindfulness?违法和不良信息举报电话：183-
举报邮箱：
Copyright(C)2017 大不六文章网6.6【上海】顾歌“正念与生命的情绪节奏”复旦讲座 - 滚动_【北京联盟】
6.6【上海】顾歌“正念与生命的情绪节奏”复旦讲座
/ 作者：小易
北京联盟摘要：
6.6【上海】顾歌“正念与生命的情绪节奏”复旦讲座，上一篇：
下一篇： 。（点击图片可看高清大图） ◆ ◆ ◆ 沙龙信息 时 间：日（周一） 14：30-16：00 地 点：复旦大学邯郸校区理科图书馆报告厅 主办方：复旦大学图书馆 两江读书沙龙 ◆ ◆ ◆ 沙龙内容 何为正念？作为一种被追求的理想状态，正念是达到身心最佳平衡的
（点击图片可看高清大图）◆ ◆ ◆沙龙信息时
间：日（周一） 14：30-16：00地
点：复旦大学邯郸校区理科图书馆报告厅主办方：复旦大学图书馆 两江读书沙龙◆ ◆ ◆沙龙内容何为正念？作为一种被追求的理想状态，正念是达到身心最佳平衡的表现。当代著名的禅宗僧侣一行禅师认为，真正幸福和知足的人对于像“吃一个橘子”这样简单的事情也能完全享受其中。珍视当下、不轻下判断、管理负面情绪、善于反思……做到了这些，便可在日常的小事中保持一颗平常心，从而体会到生命的快乐，而这也是禅修中“正念”的核心内容。在这个夏日午后，咨询师顾歌和你分享他的正念之旅。◆ ◆ ◆嘉宾介绍顾 歌（著名心理咨询师，中国心理治疗与催眠学会副会长）顾歌是《正念治疗法》（漓江出版社，2016年）的译者，著名心理咨询师，现任中国心理治疗与催眠学会副会长、上海外服心理援助中心主任，任上海交通大学、复旦大学、华东师范大学特约、客座教授等。著有《一个抑郁男孩的30小时》等心理学作品。◆ ◆ ◆相关图书《正念治疗法》作者：[澳]派德玛西里·德·席尔瓦译者：顾歌定价：35.00元出版时间：2016.3当代著名的禅宗僧侣一行禅师认为，真正幸福和知足的人对于像“吃一个橘子”这样简单的事情也能完全享受其中。珍视当下、不轻下判断、管理负面情绪、善于反思……做到了这些，便可在日常的小事中保持一颗平常心，从而体会到生命的快乐，而这也是禅修中“正念”的核心内容。在这部系统性地介绍“正念”概念的心理学作品中，派德玛西里·德·席尔瓦从一名心理咨询师的角度，以清晰的架构分析了古往今来与“正念”相关的心理学流派及思想，并将其出色地应用于针对现代人的心理治疗之中。通过深刻体察“生命的情绪节奏”，挖掘并发展人心中本就具有的“正念之心”，人对自我及世界的理解会发生良性的改变，从而能够更好地接纳中的悲伤与快乐、不幸与挫折。《一个抑郁男孩的30小时》作者： 顾歌定价：36.00元出版时间：2014.7如果长期抑郁，甚至有自杀倾向，该怎么办？抑郁症患者的内心世界究竟是怎样的？导致抑郁的根源是什么？心理咨询确实能治愈抑郁吗？心理咨询师都有哪些“神通”？ ……著名心理咨询师顾歌，全程记录抑郁症男孩G的治愈过程。G优越的生活条件，无法消除因为不良的家庭关系带来的痛苦。而咨询师循循善诱的对谈技术，深刻理解了抑郁症患者，以及其他因心理问题而寻求咨询的来访者，他们各自带着问题成长的合理之处。抑郁症来访者的敏感和脆弱之中，其实饱含了智慧和善良。他们对这个世界充满了沟通的渴望，只是一时没有找到好的途径。心理咨询可以为他们指明前方的道路，让他们更合理地看待世界，看待自己，于是对自己的接纳便救赎了自己，对他人的接纳便救赎了世界。“百分百心理学”系列出版时间：2015年11月《百分百荣格》（法）魏维安·蒂鲍迪著；严和来译《百分百温尼科特》（法）安妮·拉弗尔著；王剑译《百分百多尔多》（法）劳伦斯·达科特著；姜余译本套丛书均由法国著名心理学家攥写，用精辟而富于逻辑性的语言和生动而多元的案例分析，向读者介绍了荣格、温尼科特和多尔多这三位西方20世纪的著名心理学大师，深度剖析了其含义丰富又极具现实意义的理论。《百分百荣格》这本由荣格思想研究专家撰写的作品，介绍了心理学大师思想的精华之处，展现了当代荣格研究的成果。结合深入的案例分析和富于逻辑性的分析，荣格派精神分析的核心和操作要点都在本书中得到了完整的展现。《百分百温尼科特》温尼科特的理论在发展心理学史中代表着一个转折。本书通过精彩的理论分析和生动的案例，准确介绍了温尼科特心理学思想的关键性内容，而其中大量的有关幼儿及青少年案例的剖析，也为相关年龄段孩子的照料和提供了极具现实意义的方案。《百分百多尔多》弗朗索瓦兹·多尔多——把弗洛伊德理论全面推向儿童的法国精神分析之母，儿童权利彻底捍卫者，预防性教育模式的首创者，用全新的视角来看待儿童行为，用无意识形象等理论来解开他们并不为我们所知的痛苦背后的原因。本书对多尔多的经典理论作出了精当的提炼和概括，配以丰富的心理学研究案例，带领读者轻松打开多尔多的儿童心理学的奥秘之门。沪杭宁长三角讲座和活动(hnhjzhd)
6.6【上海】顾歌“正念与生命的情绪节奏”复旦讲座
免责声明：本站文章除注明来源“北京联盟”外的文章均来自网络和网友投稿，著作权归原作者所有。北京联盟不承担任何连带责任！佛法讲座专区
　　　　　　
佛教导航子网站
您现在的位置：>>
>>正文内容
一行禅师：修习正念的二十个练习 一 正念观身 练习6 对身体的动作了了分明
　　　　　　　
发布时间：日
来源：&& 作者：一行禅师人关注&&&&&&
一行禅师：修习正念的二十个练习 一 正念观身 练习6 对身体的动作了了分明
　　复次，诸比丘，比丘于进退之际，对其进退，施以圆满的觉照，心中了了分明。彼于前瞻后顾、弯腰站起之际，对其所做之事，亦施以圆满觉照，心中了了分明。彼于穿衣持钵之际，对其所做之事，施以圆满觉照，心中了了分明。彼于饮食嚼尝之际，对所有这一切，施以圆满觉照，心中了了分明。彼于大小便利之际，对所做之事，施以圆满觉照，心中了了分明。彼于行、住、坐、卧、睡、醒、语、默之际，对所有这一切，施以圆满觉照，心中了了分明。
　　这个练习是观照身体的动作。这是出家人的基本修行。四十八年以前，当我刚刚剃度作沙弥的时候，我师父让我背诵的第一本书就是一本诗偈集子，你可以在洗手、刷牙、洗脸、穿衣服、扫院子、上厕所、洗澡等等时候练习。当听到钟声的时候，我们就有意识地呼吸，并且默诵这首偈子：
　　闻钟声，烦恼轻。
　　智慧长，菩提生。
　　把呼吸与诗偈结合起来修行，可以帮助我们更容易地安住于正念中。正念会使我们身体的每一个动作变得更安祥，并使我们成为自己身心的主宰。正念滋养着我们心中的定力。《毗尼日用切要》(Gathas for Everyday Use)是中国法师&&读体的著作，这本书中的很多诗偈都取自《华严经》。作者(一行禅师)以同样的精神也写了一本书，其中包括将近五十个偈子，书名叫《当下一刻，美妙一刻》。这些偈子运用起来都很容易，并且也可以与有意识的呼吸配合起来。
　　没有正念，我们的动作通常是慌张鲁莽的。修习第六个练习的时候，我们会发现，我们的动作慢下来了。如果一位沙弥修习第六个练习，他会发现，在日常生活中，他的行为变得更柔和、更优雅，更有分寸。正念在他的言行举止中流露出来了。当任何一种动作被置于正念之光中的时候，身心就会变得轻松、安祥和喜悦。一个人可以终其一生昼夜不断地去做第六个练习。
----------------------------------------------------------------------------------------------------------------
----------------------------------------------------------------------------------------------------------------
欢迎投稿：
QQ：　& 　&&&&&&&
------------------------------ 权 益 申 明 -----------------------------
1.所有在转载的第三方来源稿件，均符合国家相关法律/政策、各级主管部门规定以及和谐社会公序良俗，除了注明其来源和原始作者外，佛教导航会高度重视和尊重其原始来源的知识产权和著作权诉求。但是，佛教导航不对其关键事实的真实性负责，读者如有疑问请自行核实。另外，佛教导航对其观点的正确性持有审慎和保留态度，同时欢迎读者对第三方来源稿件的观点正确性提出批评；
2.佛教导航欢迎广大读者踊跃投稿，佛教导航将优先发布高质量的稿件，如果有必要，在不破坏关键事实和中心思想的前提下，佛教导航将会对原始稿件做适当润色和修饰，并主动联系作者确认修改稿后，才会正式发布。如果作者希望披露自己的联系方式和个人简单背景资料，佛教导航会尽量满足您的需求；3.文章来源注明“佛教导航”的文章，为本站编辑组原创文章，其版权归佛教导航所有。欢迎非营利性电子刊物、网站转载，但须清楚注明来源“佛教导航”或作者“佛教导航”。
上一篇：下一篇：
还没有任何项目！
佛教导航@1999-}