孙老师点评:

  我们的头脑就像我们的肌体，需要休息。大脑的休息—— meditation沉思。每当夜深人静时，我喜欢独坐阳台。大脑如喧闹了一天的大海,变得一平如镜。股市的沉浮、人世的烦脑、宠辱皆忘。一切都渐渐远去，只有纯净与美好犹如一轮明月缓缓升起。Medidation沉思让我永不迷失人生的真谛！

     Meditation cleanses the mind

静坐净化心灵

              The mind has been described as a mighty有力的；强大的 tree filled with energetic精力旺盛的；有力的 monkeys顽皮的小孩, all swinging from悬挂 branch to branch and all contributing to an incessant不断的；不停的 riot骚动；骚乱 of chatter and move ment¹.

          Indeed, there is a constant不变的；固定的 whirl使迅速回转回旋，纷乱² going on in out minds because of work and personal demands, so much (so ) that many of us end up highly stressed or mentally exhausted each day³.

            This is where meditation沉思，冥想：沉思的行动或过程 comes in. Meditation is like medication药物治疗, 药物处理, 药物 for the mind, except that there is no medicine to take. It is also a form of relaxation for the mind, refreshing提神的, 凉爽的, 使人喜欢的 it after a tiring day.

            The objective of meditation is to bring all the distraction娱乐, 分心, 分心的事物 in the mind to a standstill停止, 停顿, creating 20 to 40 minutes of silence each day. After meditation, the mind feels rejuvenated使变年轻⁴. In the long term, meditation makes one feel more relaxed and more alert机灵的；活跃的.

         Some believers in meditation say that it relaxes and refreshes the mind daily, helping us to be more creative. A tense紧张的；绷紧的；拉紧的 mind stifles窒息；闷死⁵ the free flow of ideas.

             Through meditation, we bring our mind and out heart into a harmony和睦；和谐；和平相处 that clarifies解释；澄清；阐明 our vision.

               To bring the mind to stillness静止, 沉静 each day, a phrase called a “mantra” 咒语 is repeated in tune with deep breating⁶. You can choose a phrase such as “shalom,” 希伯来语 a砿 [和平]  which means peace.

                   Many meditators prefer a phrase whose sound has no visual associations and which helps us slide into a meditation that will be quite free of all images影像.

               If you join a meditation group, a phrase is given to you and you are expected to keep it a secret.

                 When I started transcendental超越思想和经验的；超凡的 meditation⁷ in the 70s, I was given a two-syllable音节 phrase and have not told anyone what it is, not even my wife.

              Once you have chosen your phrase, or it has been given to you, it is important not to change it. If you stick to the same phrase, it gradually becomes part of your subconscious下意识的⁸.

            If you change from one phrase to another when you begin to meditate, it is like shopping around for something better, thus occupying your mind with your whims一时的兴致； 突然的念头 and moods⁹ that you are supposed to leave behind when you meditate.

               It is recommended that you meditate twice a day, once in the morning and once in the late afternoon or early evening.

              Morning meditation is to refresh your mind for the day, as not every night’s sleep is restful. Evening meditation relaxes your tired mind and rejuvenates it for the next few hours.

          Some people don’t like to meditate in the evening because it makes them feel so rejuvenated that they can’t sleep at night (some people have found that they sleep less after meditating regularly).

            Meditate for about 20 to 30 minutes each time. If you can’t meditate twice daily, meditate in the early evening as a kind of shower for the mind so that you feel refreshed for the family, for any personal or office work that you may want to catch up on¹ and for a more restful sleep.

            When you meditate, find a place where you won’t be disturbed by anyone or anything. Sit down still, relaxed and upright笔直的；直立的. Close your eyes lightly. Breathe calmly and regularly. Silently say your chosen phrase in your mind gently. Say it continuously, as often as you breathe!

            Listen to your phrase. Do not think or imagine any thing. If thoughts and distractions come, keep returning your thoughts to saying your chosen phrase. Even if you stop saying the phrase at some stage during your meditation because of distractions, nothing is lost as long as you repeat the phrase gently again.

           Meditate regularly, just like you shower daily. It relaxes your mind and your heart.

by Peter Ling

1.     …all swinging from branch to branch and all contributing to an incessant riot of chatter and movement. (这些猴子)在树干上跳来跳去，引起一阵不停的喧闹和骚动。

2.     whirl 回旋，纷乱

3.     many of us end up highly stressed or mentally exhausted each day 一天下来，我们中许多人都感到高度紧张、精神疲惫

4.     rejuvenated 重又焕发

5.     stifle 窒息，阻碍

6.     in tune with deep breathing 与深呼吸协调

7.     transcendental meditation 超脱静坐

8.     subconscious 潜意识

9.     occupying your mind with your whims and moods 头脑里杂念重重、思绪超伏

10.  catch up on 赶完