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All right. One, sit comfortably.
好了，第一步，舒服地坐好。
It's best to have your spine reasonably straight, which may help prevent an involuntary nap.
脊柱最好保持挺直，這有助于防止不自覺的睡著。
If you want to sit cross-legged on the floor, go for it.
如果你想盤腿坐在地板上，那就試試吧。
If not, just sit in a chair, as I do.
如果不想這么做，就和我一樣坐在椅子上。
You can close your eyes or, if you prefer, leave them open and adjust your gaze to a neutral point on the ground.
你可以閉上眼睛，或者如果你愿意的話，可以睜著眼睛，然后把目光調(diào)整到地面的一個空點(diǎn)上。
Number Two: Bring your full attention to the feeling of your breath coming in and out.
第二步：把全部注意力集中到吸氣和呼氣上。
Pick a spot where it's most prominent: your chest, your belly, or your nostrils.
選一個最突出的部位：你的胸部、腹部或者鼻孔。
You're not thinking about your breath; you're just feeling the physical sensations.
你不是去想呼吸，只是在感覺身體的感受。
To help maintain focus, make a quiet mental note on each in breath and out breath, like "in" and "out."
為了幫助保持注意力集中，每次吸入和呼出時靜想一下，比如“吸入”、“呼出”。
Every time you catch yourself wandering, escort your attention back to the breath.
每次你發(fā)現(xiàn)自己走神了，就把注意力聚集到呼吸上。
This third step is the key.
第三步是關(guān)鍵。
As soon as you try to focus on your breath, you'll start having all sorts of random thoughts,
一旦你試著把精力集中于呼吸，就會開始有各種各樣的想法，
such as: What's for lunch? Do I need a haircut? What was Casper the Friendly Ghost before he died?
比如：午餐吃什么？我需要理發(fā)嗎？鬼馬小精靈卡斯珀死前是什么？
Who was the Susan after whom they named the lazy Susan, and how did she feel about it?
自從有了餐桌轉(zhuǎn)盤（lazy Susan）這種叫法后，蘇珊是誰？她對此有何感想？
This is totally normal. The whole game is to notice when you're distracted and begin again.
這完全正常。整件事就是注意到你什么時候分心，然后再重新開始。
And again. And again. It is like a biceps curl for the brain.
一次又一次、一次又一次，就像給大腦做胸前彎舉。
It is also a radical act: You're breaking a lifetime's habit of walking around in a fog of rumination and projection,
這也是一種全新的行為：你打破了一輩子在沉思和投射的迷霧中徘徊的習(xí)慣，
and focusing on what's happening right now.
專注于現(xiàn)在發(fā)生的事情。
People assume they can never meditate because they can't stop thinking.
人們認(rèn)為他們永遠(yuǎn)不會冥想，因?yàn)樗麄儫o法停止思考。
I cannot say this enough: The goal is not to clear your mind but to focus your mind—for a few nanoseconds at a time—
我得多說幾句：我們的目標(biāo)不是讓你頭腦清醒，而是讓你的思想集中在幾毫微秒的時間里，
and whenever you become distracted, just start again.
每當(dāng)你分心時，就重新開始。
Getting lost and starting over is not failing at meditation. It is succeeding.
走神后重新開始并不是說冥想失敗了，而是成功了。
