译文BY刘安娜20161030
原文：6 Practical Ways to Practice Being Present（链接点此）
原文作者：里奥•巴伯塔（Leo Babauta）
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里奥•巴伯塔是成功的作家、积极生活方式践行者，他在博客“禅习惯”上专门说明，博客全部文章版权公开，无需联系他取得翻译版权许可。因我喜欢里奥文章风格，且对生活和翻译练习有益，因此，我不定期翻译他博客文章并分享。
活在当下不仅是近年流行的一个概念，也是一种生活的修行。在吃饭时吃饭，喝水时喝水，睡觉时睡觉，运动时运动，将全身心集中在当下正在进行的动作或正在完成的事项上。
译文版权归属本人，转载请联系，如未经许可转载，必究责任。
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There are a lot of amazing benefits to being more present and mindful, but one of my favorites is this: you’re not missing the beauty and joy of the present moment.
更关注此时此刻有很多奇妙的益处，但我最喜欢的好处之一是：这样你就不会错过此刻的美与快乐。
Being present also helps you to see when you are feeling fear or resistance, uncertainty or the urge to procrastinate, anger or resentment … and then to work with those difficulties mindfully.
活在当下还有助于你留意到你所感受到的恐惧和抵抗，不确定性或想要拖延的冲动，气愤或怨恨……然后可以谨慎的对抗这些困难。
That’s all great, but how do you remember to practice being present? It’s so easy to get caught up in our thoughts and distractions, and forget to practice.
这看上去很美，但你如何记住和实践活在当下呢？我们的思路很容易就分散了，忘记练习。
The honest truth is that no one is perfect at this. Me least of all. It’s a continual learning process, not something you figure out and then you’re good. It’s messy and beautiful.
讲真，谁也不会特别完美。我更是糟糕。这是种持续学习过程，并非你明白了就够了。整个过程既乱套又很美。
So with that in mind, here are some practical ways to practice:
所以鉴于以上想法，这有一些可以用作练习的实用方法：
1. A Small Regular Practice. Form the simple habit of meditating for just two minutes a day (to start with). After you wake up, simply sit comfortably and try to focus on your breath for two minutes. When (not if) your mind wanders, just notice it and label it “thinking.” And gently return to the breath, without harshness. Set a timer, and when the timer goes off, you’re done! If you feel like expanding it by a minute every week or so, feel free to do so, but you don’t have to expand. The benefit of this regular practice is that you learn skills you can take and practice in other parts of your day.
日常微习惯。养成每天2分钟做冥想的简单习惯（作为一个开始）。你醒了以后，只需要舒服地坐着，试着集中注意力在你的呼吸上2分钟。你注意力分散的时候（不是如果），注意到这种走神，记录上“思考”。再缓缓地回到呼吸上，不必自责。设个闹钟，闹钟一响，任务完成！如果你想每周再加一分钟，完全可以，但你也可以不加。这种定期练习的好处是你能将学到的技巧应用在其他日常活动中。
——我的想法——
我现在养成了每天早上称体重的习惯，在称体重之前会做50 – 100个卷腹来刺激肠胃蠕动，这样保证排空肠胃再称，就能更轻一些（心机~~），而且卷腹对于消耗腹部软脂肪特别有效。当然，我也需要练习心平气和，不因体重（万一）不降而暴躁。卷腹和称体重，就是我每天早上的固定日常习惯。除此以外，我正努力培养其他日常习惯，例如每天第一件事翻译一篇文章（清早吃掉最大最丑的青蛙理论）。
2. Work with Others. Having a regular group or partner to meditate with is helpful. You support each other continuing to practice, and can talk about struggles and things you’re learning. If you don’t have a practice group in your area, you could find people online to talk to regularly about practicing.
互助合作。参加常规小组或者有个伙伴一起冥想很有帮助。你们相互支持，持续练习，可以聊聊遇到的困难和学到的经验。如果你在当地找不到实践小组，你可以在线上定期和别人谈谈练习的事情。
——我的想法——
就像我在学英语的过程当中遇到瓶颈，以往的学习方法已经无法激起我的学习热情，于是我就学习其他英语届各位大神的文章，从而开始采用一些新的方法，比如阅读原著同时英语朗读（纠正发音，调整语调，收听我的荔枝FM电台点这里，已读完《谁动了我的奶酪？》和《小王子》，正在朗读《傲慢与偏见》中，欢迎收听并提出宝贵意见），并开始尝试纽约时报文章翻译（译文不公开，欢迎翻译纽约时报的小伙伴悄咪咪的和我讨论）。
3. Have Mindfulness Bells. You could have a chime regularly sound off on your phone or computer (numerous apps do this) to remind you to pause and be mindful of what’s going on right now. I’ve also found it useful to see other things as mindfulness bells: seeing my child’s face, a traffic light, hearing an alert from an appliance or the computer. Each of these can be a reminder to be present when I notice them.
设定正念提醒。你可以在手机或电脑上设定定期闹钟（很多app可以实现），提醒你暂停，对于当下发生的事情进行正念思考。我发现有些别的事情也可以当做正念提醒：看看孩子的小脸，交通灯，听到机器或电脑的提醒警报。我留心着，每一项都可以是关注当下的提醒。
4. Set an Intention Before an Activity. If you’re about to do a work task, process email, read a book, cook dinner … you can pause just before starting, and think for a second about what your intention for that activity might be. What are you hoping to do with this activity? For me, I might cook dinner out of love for my family or myself. I might write a blog post (like this one) out of love for my readers. I might do a workout out of love for myself (and to set a good example for my kids). I process email out of responsibility and consideration for those trying to communicate with me. By setting an intention, it reminds you to be mindful of that intention as you do any activity.
行动之前先定目标。如果你准备做一项工作，处理邮件，读一本书，做晚饭……在开始之前你可以先暂停，想一想你做这件事的目的。你对这件事的期盼是什么？对我来说，我做晚饭是出于对家人或自己的爱。我写博客（比如这篇）可能是出于对读者的爱。我锻炼身体多半是为了爱自己（也给孩子们树立一个好榜样）。我处理邮件，是基于责任心和考虑到那些试图联系我的人。设定了目的，就能提醒你做任何事都能牢记这目的。
——我的想法——
行动前设定目的很重要。例如我锻炼的目的是减肥，那么就要针对性的选择运动方式，例如蹬椭圆机属于有效有氧运动，爬山的效率就没那么高，因为耗时长，准备工作多，同时山的地点是固定的，因此到达山脚下也需要花费往返的交通时间，相对比在家里（或附近健身房）可以完成的蹬椭圆机，性价比较低。同样的，线上马拉松看上去逼格高，但对我来说也是耗时长、单位消耗低（胖子跑不起来）的低性价比有氧运动，因此在体验了4个月之后我就果断的放弃了继续报名。
5. Reflect Daily. At the end of each day, or at the beginning, take a minute to journal or just reflect on how your day has gone. How have you done with practicing being present? What have you struggled with? Have you been using your mindfulness bells and setting intentions? What resistance has come up for you, what stories are you telling yourself about all of this? Daily reflection is one of the most useful habits for continuing to practice and getting better at practicing.
每日复盘。每天结束时，或开始时，花一分钟记日记，或在脑子里想想这一天如何度过。活在当下的实践进行的如何？遇到了什么困难？是否使用了正念提醒或设定了目的？有什么阻力，你又如何向自己诠释？每日复盘是持续实践、并在实践中保持进步的最有效习惯之一。
——我的想法——
里奥专门撰文讲述过我们如何诠释这个世界非常重要（译文链接 ），因为我们所见到的世界本就是经过我们的主观意识筛选过的世界，因此，我们诠释世界的方式决定了我们将如何对待以及如何被对待。很多误解就源于我们错误或偏颇的诠释。
6. See Everything as a Teacher. This method admittedly sounds a bit corny, but it’s actually amazing. When you’re feeling frustrated with someone, feeling stressed out by work, feeling upset or grieving about the health of a loved one, feeling anxious about a national election … pause and see this person or situation as a teacher. What can you learn from them about being present? What attachments can you see in yourself that are causing this difficulty? What stories are you forming that are causing you to feel this way? What can you practice letting go of? What can you appreciate about this moment that you are taking for granted? In this way, every difficulty, every person, everything that arises in the present moment can be a loving teacher that is helping us along the path to being present.
万物皆我师。这方法看上去诚然简单粗暴，但确实很厉害。当你对某人感到失望，觉得工作压力大，为爱人的健康担心难过，为全国大选感到焦虑……暂停一下，把这个人或这种境况当作一位老师。以活在当下的心态你能从中学到什么？你身上的什么关联导致了这种困难？你诠释的是一个什么故事，给你这种感觉？你可以做些什么来释放？什么是你此刻应该感激你却司空见惯的？用这种方式，此刻出现的每一个困难，每一个人，每一件事都可以成为可敬的老师，帮助我们更好的活在当下。
小问题：这次把感想直接加在了正文里，这种方式如何？
——本文来自公共领域，版权由原作者开放，译文联系本人获许可后可转载。——
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