冥想是一種用心體驗之後，一旦察覺到它的好處，便很難再放下的東西。如果想借助冥想平靜身心、重新發現自己，第一個目標便是建立每日冥想的習慣。
這並不容易。一種可行的辦法是把它當做你一天當中，第一件、最重要的事情來做。起床，洗漱，拉伸，徹底清醒之後，冥想10分鐘。一旦把它置於一天紛雜的安排中，它便很難爭取到時間。
Today we'll be exploring the topic of how to begin a mindfulness practice. Start by taking a moment to find a comfortable position to sit, in a posture that you feel relaxed and get alert. You can sit on a chair, or sit cross-legged on a cushion if that’s more comfortable. Let hands rest on your knees or laps.
今天，我們來了解一下如何開始正念練習。找到一個舒適的位置坐下來，以一種既放鬆又警覺的姿勢。你可以坐在椅子上，也可以盤腿坐在墊子上。把雙手自然地放在膝蓋或大腿上。
Let the eyes close gently, soften your forehead, act a soft smile in the corner of your lips. As you smile, you might notice yourself letting go and relaxing even deeper.
輕輕地閉上眼睛，放鬆額頭，在嘴角露出一絲微笑。當你微笑的時候，你會留意到自己更加釋然、更加放鬆。
(10 seconds pause) (10秒停頓)
Then allow the breath to soften, just take a natural breath, allowing the breath to take effortlessly. As you breathe in, be aware of breathing in, feel the coolness of the air flowing into your nostrils; as you breathe out, be aware of breathing out, feel the warmth of the air flowing out of your nostrils.
然後放鬆呼吸，儘量自然地呼吸，毫不費力地呼吸。當你吸氣的時候，意識到你在吸氣，感受空氣進入鼻孔的涼爽；當你呼氣的時候，意識到你在呼氣，感受空氣流出鼻孔的溫熱。
Now sustain your attention on that single breath as it flows through you.
現在，當呼吸流經你的時候，把注意力維持在每一次呼吸上。
(1 min pause) (1分鐘停頓)
Just notice where your awareness is; if it wasn’t in the here and now, come back to this moment. Awareness is noticing, is waking up and being here fully. Via meditation, we cultivate this awareness.
留意你的意識在哪裡；如果它不在此時此刻，就回到這一刻。意識在觀察、在醒覺、在當下，全心全意。我們通過冥想來培養這種意識。
(10 seconds) (10秒停頓)
Rest your attention on the breath, feeling it into the natural flow, silently recognize this is the in-breath, this is the out-breath; feel the air coming into and out of your nostrils.
把注意力放在呼吸上，感受自然的呼吸節奏，靜靜地察覺這是吸氣、這是呼氣；感受空氣正在流入和流出鼻孔。
(Ring the bell) (響罄一次)
Every time you hear the bell, notice where your attention is; if it wasn’t on the breath, gently invite your attention back to your breath, then sustain your attention on the breath.
每次你聽到鈴聲，留意注意力在哪裡；如果它不在呼吸上，輕輕地把它放回到呼吸上來，然後保持在呼吸上。
(1 min pause) (1分鐘停頓)
(Ring the bell once) (響罄一次)
(1.5 min pause)(1.5分鐘停頓)
(Ring the bell once )(響罄一次)
(1.5 min pause)(1.5分鐘停頓)
Slowly bring your awareness back to the room, feel into your body, wiggle your fingers and toes, when you are ready, open your eyes.
慢慢地把意識帶回到這個房間，感受一下你的身體，動動手指和腳趾。當準備好的時候，緩緩地睜開眼睛吧。
今日想說：
想要養成每日冥想的習慣，並不是一件容易的事。通常，有旁人的支持，更容易加強信念，說服自己坐下來安靜一會。
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