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You know, this is crazy. We do this all the time, even on an everyday level.
你知道，這很不正常。我們總是在想這些，甚至在日常生活的狀態下。
If you think about the last time you had a wobbly tooth.
如果你想想最后一次，我不知道，你有一顆松動的牙。
You know it's wobbly, and you know that it hurts.
你知道它是一顆松動的牙，并且你知道它很痛。
But what do you do every 20, 30 seconds? It does hurt.
但你每20，30秒就關注它一下嗎？真的很痛。
And we reinforce the storyline, right? And we just keep telling ourselves, and we do it all the time.
我們加重了痛苦，對吧？我們只不斷告訴自己，我們總是這樣。
And it's only in learning to watch the mind in this way that we can start to let go of those storylines and patterns of mind.
只有學會以隨其自然方式處理思維（心靈）學習讓這些事情和思維模式來去自如。
But when you sit down and you watch the mind in this way, you might see many different patterns.
但當你坐下來，以這種方式看思維（心靈），你可能會看到許多不同的模式。
You might find a mind that's really restless and — the whole time.
你可能會發現是真的不安分的心--所有時刻。
Don't be surprised if you feel a bit agitated in your body when you sit down to do nothing and your mind feels like that.
不要感到驚訝，如果你覺得你有點焦慮當你坐下來什么也不做，感覺就像，你的頭腦焦慮。
You might find a mind that's very dull and boring, and it's just, almost mechanical,
你可能會發現是很枯燥和無聊的頭腦（心靈），它只是幾乎機械重復，
it just seems it's as if you're getting up, going to work, eat, sleep, get up, work.
這好像你起床，去工作、吃飯、睡覺、起床、工作。
Or it might just be that one little nagging thought that just goes round and round your mind.
或者它可能只是一個微小揮之不去的思緒不停的在你頭腦中轉。
Well, whatever it is, meditation offers the opportunity,
嗯，無論它是什么，冥想提供了一個機會，
the potential to step back and to get a different perspective, to see that things aren't always as they appear.
提供了退一步的潛力獲得看事物的不同角度，看到事情不總是它們外在表象的那樣。
We can't change every little thing that happens to us in life, but we can change the way that we experience it.
我們不能改變每一件生活中、發生在我們身上小事但我們可以改變我們感受它的方式。
That's the potential of meditation, of mindfulness.
這就是冥想、專注力的潛力。
You don't have to burn any incense, and you definitely don't have to sit on the floor.
你不需要燒香你不一定要坐在地板上。
All you need to do is to take 10 minutes out a day to step back, to familiarize yourself with the present moment
你需要做的一切就是每天花10分鐘思緒中退一步，熟悉自己所處的“現在”這樣，
so that you get to experience a greater sense of focus, calm and clarity in your life. Thank you very much.
你可以在生活里體驗更多的專注、平靜和清澈。非常感謝。
