Lifestyle Medicine: Tools for
Promoting Healthy Change
June 26, 2009 Boston, MA
10
simple ways you can practice mindfulness each day
Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital
1.
As you awaken in the morning, bring your attention to your breathing.
Instead of letting your mind spin off into yesterday or today, take mindful
breaths. Focus on your breathing, and sense the effects of breathing throughout
your body.
2.
Instead of hurrying to your usual routine, slow down and enjoy something
special about the morning: a flower that bloomed, the sound of birds, the wind
in the trees.
3. On your way to work or school, pay attention
to how you walk or drive or ride the transit. Take some deep breaths, relaxing
throughout your body.
4.
When stopped at a red light, pay attention to your breathing and enjoy
the landscape around you.
5.
When you arrive at your destination, take a few moments to orient
yourself; breathe consciously and calmly, relax your body, then begin.
6.
When sitting at your desk or keyboard, become aware of the subtle signs
of physical tension and take a break to stretch or walk around.
7.
Use the repetitive events of the day - the ringing telephone, a knock on
the door, walking down the hall - as cues for a mini-relaxation.
8.
Walk mindfully to your car or bus. Can you see and appreciate something
new in the environment? Can you enjoy walking without rushing?
9.
As you return home, consciously make the transition into your home environment.
If possible, after greeting your family or housemates, give yourself a few
minutes alone to ease the transition.
10. As you go to sleep, let go of today and tomorrow, and take some slow, mindful breaths.
By following the main elements of mindfulness - combining awareness of your breath with focusing on the activity at hand - you will be able to experience every moment as fully as possible.
本文转自：Benson-Henry
Institute for Mind Body Medicine at Massachusetts General Hospital
(http://www.mbmi.org/basics/mstress_M.asp)
译文：生活方式医学: 促进健康改变的工具
June 26, 2009 Boston, MA
每天练习正念的10种简单方法
马萨诸塞州总医院benson - henry精神医学研究所
1．当你在早晨醒来时，请注意你的呼吸。不要让你的思想从昨天或今天开始，要注意呼吸。专注于你的呼吸，感受呼吸对你全身的影响。
2．不要匆忙的去做你平常的事情，放慢脚步，享受早晨的特别之处：:绽放的花朵，鸟儿的声音，树间的风。
3．在上班或上学的路上，要注意如何走路、开车或乘坐交通工具。深呼吸，放松全身。
4．当红灯停的时候，关注呼吸，享受周围的风景。
5．当你到达目的地时，花一些时间来调整自己；有意识地、冷静地呼吸，放松你的身体，然后再开始。
6．当你坐在桌子或键盘上时，意识到身体紧张的微妙迹象，然后休息一下，伸展一下或四处走走。
7．把每天当中重复性的事情当做给自己一个小小放松的信号——响起的电话铃声、敲门声、穿行在大厅里。
8．留心地走到你的汽车或公共汽车上。你能在环境中看到并欣赏一些新的东西吗?你喜欢不匆忙的散步吗?
9．当你回家时，有意识地向你的家庭环境过渡。如果可能的话，在问候你的家人或室友后，给自己几分钟的时间来放松一下。
10．当你睡觉的时候，放下今天和明天，慢慢地、用心地呼吸。
通过关注正念的主要元素——将你呼吸的意识与专注于手头的活动结合起来——你将能够尽可能充分地体验每一刻。
马萨诸塞州总医院benson - henry精神医学研究所 (http://www.mbmi.org/basics/mstress_M.asp)
