A day of mindfulness
正念日，做自己的主人
一行禅师Thich Nhat Hanh
之前幸运的下载到了英文原版正念的奇迹（4月在越南静修林也有读到过），2015年读过中文，后面也多次阅读，都特别受益。再看英文觉得更有连接，所以对照着英文把中文做了些翻译调整。
Set aside one day of the week that accords with your own situation.
从一周之中抽出一天来，哪一天都好，根据自己的情况调整即可。
Forget the work you do during the other days. Do not organize meetings or have friends over.
忘掉其他天要做的工作，不要安排任何聚会，或接待朋友。
Do only such simple work as house cleaning, cooking, washing clothes, and dusting.
只做简单的工作，如打扫房子、做饭、洗衣服和清扫灰尘。
Once the house is neat and clean, and all your things are in order, take a slow motion bath.
一旦房子整洁干净，东西也都各归其位，就慢动作洗个澡。
Afterwards, prepare and drink tea.
之后，准备泡茶、喝茶。
You might read scripture or write letters to close friends.
你可能会阅读经典或写信给好朋友。
Afterwards take a walk to practice breathing.
然后，散散步来练习呼吸。
While reading scripture or writing letters, maintain your mindfulness, don't let the text or letter pull you away to somewhere else.
在你读经或写信时，都要保持正念，不要让经典或信将你的心给牵引到其他地方去。
While reading follow what you are reading, while writing follow what you are writing.
阅读时，要了知自己正在读什么，写信时，了知自己正在写什么。
Follow the same procedure for listening to music or talking to a friend.
在听音乐或和朋友聊天时，遵循同样的步骤。
In the evening prepare yourself a light meal， perhaps only alittle fruit or a glass of fruit juice.
傍晚时给自己准备清淡的一餐，也许只要一点水果，或一杯果汁就好。
Sit in meditation for an hour before you go to bed.
晚上睡前再静坐一个小时。（静坐一小时对于没有练习基础的朋友来说，还是有些难的。建议循序渐进，可以从每日5-10分钟开始冥想静坐。）
During the day ,take two walks of a half hour to 45mins.
在这一天，要散步两次，每次半小时到四十五分钟。
Instead of reading before you go to bed, practice total relaxation for 5-10 minutes.
睡前别再读任何书，而是练习彻底放松5-10分钟。
Be the master of your breathing.
做你的呼吸的主人。
Breathe gently(the breath should not be too long), following the rising, the lowering of your stomach and chest, your eyes closed.
闭上眼睛，轻柔地呼吸（但别呼吸得太长），并跟随你的腹部以及胸腔的起伏上下起伏。
Every moment during this day should be at least two times slower than usual.
在一天的每个动作，都该比平常至少慢两倍。
来源：《正念的奇迹》by一行禅师
From:The Miracle of Mindfulnessby Thich Nhat Hanh
碎碎念：上次发这篇文章是在6月4日，后面过了两周一位学生私信给我反馈，说他真正实践了，感觉特别好，希望大家看完也可以尝试在休息日，花一天/半天让自己全然地享受与自己在一起的时光！
分享几张今日拍到的图 2020.10.27 晚安✨
