and a life that you love. And today it’s Q&A Tuesday and today’s question comes from Sei and she writes:

並且創造出你美好的生活。今天週二的Q&A 問題是由Sei發問並且寫下,

“Hi Marie. In one of your videos, which I really like because they’re upbeat and

「你好，莫里(Marie),我很喜歡你其中一部短片，因為它扣人心弦」

make a lot of sense, you touched on the topic of meditation. You referred to it as cleansing

你談到了「靜坐沉思」，並說這像是潔淨血管的過程

your vessel. That term triggered my interest and I would like to ask if you can talk us through your routine. Many thanks in advance, Sei.”

「潔淨血管」讓我很感興趣，我想請你談談你每天靜坐流程。非常感謝您！ Sei 留

Oh, Sei. Meditation is one of my most important power tools. It’s kind of like a buzz saw

Sei，靜坐是我最重要的動力來源之一,像是電鋸、

and a power drill and a weed whacker all rolled into one, but for your mind. Now, you’ve

電鑽或者除草機,會不斷轉動,但是,是轉動是你的內心。現在，

probably heard of all kinds of high level people swearing by it like Jerry Seinfeld

你可能聽過一些知名的人物像是傑里·賽恩菲爾德(Jerry Seinfeld)

and Lena Dunham and Russell Simmons and Madonna and Oprah and Lady Gaga and Martin Scorsese,

莉娜·丹恩(Lena Dunham) 羅素·西蒙斯(Russell Simmons) 瑪丹娜(Madonna)歐普拉(Oprah) Lady gaga 馬丁·史柯西斯(Martin Scorsese)

and so many more. Now, I’ve talked about meditation many times on the show, but I’ve

都常談起靜坐沉思。我也提過蠻多次的，但是

never actually done a tutorial about my personal practice, which we will do today. But first,

我從沒仔細分享我個人的練習方式，但是今天我就會分享給大家！但首先，

the reason I am such a huge fan of meditation is pretty simple: it works.

我熱愛靜坐的原因很簡單：它十分有效。

When I meditate I am a better listener, I have more patience, I am so much more creative,

我透由靜坐沉思,我變成一個很棒的傾聽者,變得更有耐心,甚至更加地有創造力

and I’m kinder to myself and other people. I have more energy and I feel less stress.

我善待自己並且對他人友善。我充滿著能量並且感到放鬆

Now, of course, I dive into that stress pool now and again just like everybody else, but

正如同其他人，我有時仍會屈服於壓力，

thanks to meditation it’s usually just like a quick dip instead of feeling like I’m

但靜坐之後，它能將我帶離、並免於長時間

drowning in anxiety. Now, I first learned to meditate when I was 17 and in the past

陷入焦慮之中。我十七歲時，就學習靜坐。過去幾年來，

few years I’ve been way more consistent than I’ve ever been before.

我始終如一地堅持這個方式

On the rare occasion that I don't meditate first thing in the morning, I feel like I

有時若起床後沒有靜坐，我那天似乎是疲於奔波

am just chasing my day and I always know I’m not at my best. Creatively, emotionally, mentally,or spiritually.

並且覺得我自己不是最佳狀態。由於靜坐, 我變得有創造力,有情感,有智慧,有精神。

But you don't have to take my word for it. Meditation is scientifically proven to help

但,你也可以不相信我所說的。不過, 靜坐在科學上已證明確實可以幫助

you become happier and healthier and more productive. And there’s links to research below.

你變得更加開心,健康,甚至有創造力。以下有研究結果的連結。

Bottom line, meditation determines your daily power and presence. It removes complications

靜坐決定你每日的能量及存在感.它可以幫助你消除紛擾

and limitations and helps you become the person you are meant to be.

和對自我的限制，同時幫助你追隨自我

Maybe one of the biggest things I get out of meditation is a clear connection to myself,

也許靜坐對我來說最大的好處是清楚的了解自我

because whether you realize it or not you have an inner teacher that is full of wisdom

因為無論你是否意識到你有一位心靈老師,充滿著智慧

and guidance for you, and the more that you meditate and listen, you will be told everything

並且引導著你，當你投入靜坐及聆聽時,你便會了解人生。

you need to know to move your life in the right direction.

你會被指引到人生的正途。

Now, there are so many different styles of meditation. Some have your eyes open, some

靜坐的方法五花八門， 有些人睜開眼睛，有些人則閉起眼睛

closed, some with a mantra, some without a mantra. There’s TM, there’s zen meditation,

有些人會梵文靜坐(mantra),有些人則不會。有像是超覺靜坐(transcendental meditation, TM) ,禪靜坐(Zen meditation)

metta, Buddhist, Kundalini meditation, and a ton others. I practice what’s known as

慈經靜坐(metta) , 佛靜坐(Buddhist) 昆達里尼靜坐(Kundalini)等. 而我喜歡簡單

a simple mantra meditation.

且而熟能詳的梵文靜坐 (mantra meditation)

So in Sanskrit, mantra means instrument or tool of the mind. And since I have a very

梵語中, mantra指的是儀器或是內心深處的工具。

active mind, having a mantra gives me a point of focus during meditation and something that I can come back to.

梵文靜坐(mantra)讓我可以在靜坐的時候集中注意力在一個地方,使我可以從雜念中回來,同時我也會變得非常的正面

So if you wanna give my version a try, here are 5 easy steps to follow. And step one is

如果你想試試我的方法,這裡有簡單的五個步驟:

spin my tunes. So once I’ve woken up and I’ve had some tea, I often put on music,

步驟一 :轉變自己的心情, 我起床時,我會泡杯茶,然後播音樂

and specifically Pandora’s calm meditation radio, and we’ll put a link to that below.

特別是潘朵拉(Pandora's calm meditation)收音頻道,我在下方放了連結

Now, why do I do that? Because I love music. A lot of people prefer silence, and sometimes

為什麼我要這麼做呢? 因為我熱愛音樂. 許多人喜歡輕音樂,我也不例外

I do too, but, again, this is completely up to you.

不過,一切完全取決於你自己

Step number two, sit up straight. So I prefer to sit in a cross legged position and I do

步驟二: 坐直坐挺,我通常會盤腿坐,

my very best to sit up and lift up and have a straight spine. Now, if sitting cross legged

這個姿勢讓我可以坐直並且可以拉直我的脊椎.如果盤腿對你來說

is uncomfortable to you, you can sit in a chair, whatever seated position really just

很不舒服,你可以坐在椅子上,無論什麼樣的坐姿

allows you to have your shoulders relaxed and down and a tall lifted spine.

你都必須讓你的肩膀放輕鬆,並且拉直你的脊椎

Step number three is I set my timer. So I just set the little timer on my iPhone, most

步驟三: 設定時間. 我會在我i phone手機設定時間,大部分

days I set it for 10 minutes. But sometimes I feel like I need, like, 15 or 20. Now, if

我會設定十分鐘.但有時會我會設定十五或二十分鐘

you’re one of those people who says, “Mm, I don't have time to meditate,” to you I

如果有人跟你說:『我沒有時間可以靜坐』 我會回他/她說:

would say this. If you have time to shower, you have time to meditate. Just start small, like, even with 3 minutes.

『 如果你有時間可以洗澡,你就有時間可以靜坐』一開始時間可以短一點,像是三分鐘

Because the truth is, there are 1440 minutes each and every day and if you can’t find

事實上,一天有1440分鐘, 你如果不能花個3分鐘自在地做一件事

3 minutes for something that is free and scientifically proven to make you happier and healthier and

科學證明可以使你更加快樂、健康、聰明的一件事

smarter, then, I’ve gotta tell you, you need to stop watching MarieTV right now because

那我要跟你說,你可以關掉收看莫里(Marie)頻道了

there ain’t no hope for you.

因為你一點希望都沒有

Step number four set my mudra. So I put my hands like this, which is called a mudra.

步驟四:持Mudra手印.我會做出這樣的手勢,這就稱為mudra手印

And after doing a little research I learned that the position of touching your thumb and

長久以來的研究,這個手碰拇指及食指的姿勢

your index finger helps open up your root chakra, and that supports greater focus and

可以幫助打開你的海底脈輪(root chakra)並且使我更加的專心致志

concentration, which is good for me. But if you’re not comfortable with that you can

及聚精會神.。如果這令你不自在

simply lay your hands on your knees or hold them in another position like this.

你可以簡單的將手放在膝蓋,並且擺放其他的姿勢,像這樣

Step number five, I say my mantra. So I take a deep breath, I close my eyes, and I start

步驟五:我會念祈禱文(mantra). 先深呼吸,閉起眼睛,

silently saying my mantra. Now, if you have a personal mantra, you can use that. And if

並輕輕地唸出自己的祈禱文(mantra) 如果你有個人的祈禱文,你就念你自己的那套方式

not, you can use the one that I use, “So hum namah.” And a loose interpretation of

如果沒有,你可以跟我一樣念出“So hum namah.” 簡單的解釋是指

that means “turning back to my true self.” Now, once my eyes are closed my only job for

"回歸真實的自我" 當我閉上眼睛時,我接下來10~15分鐘

the next 10 or 15 minutes is to be fully present, to notice my thoughts, my feelings, and my

我要做的就是,完全專注我的思想、感覺以及我的情緒

emotions. And as often as I can remember, I come back to silently repeating my mantra

我還記得當下我常常會不斷地反覆輕輕念出我的祈禱文

because it gives my monkey mind something to focus on.

因為唯有這樣做,我才能夠使我渾沌的腦袋更加專心

Some days my mind constantly just flitters off and it starts making to do lists of things

有時候，腦海裡會不斷閃過許多事物，

I have to do or coming up with ideas or conversations that I have, and the moment that I catch myself

像是我的待完成事項、 一些主意或對話。當,我會讓我這些想法

thinking I just gently allow those thoughts to pass by, almost like watching clouds pass across the sky.

我會讓這些想法慢慢流逝，就像是看著雲朵飄過天際.

And then I come back to repeating my mantra. And that’s it.

然後我會不斷重複祈禱文。就這樣！

When 10 or 15 minutes is up my timer goes off, I take a nice deep breath,

10~15分鐘時間一到,將計時器關掉,我會充滿愉悅地深呼吸

and then I move on with my day.

然後開始嶄新的一天

Now, if I have to catch a super early flight or for whatever reason I don't meditate before

如果我趕很早的飛機，或者離家前無法靜坐－無論什麼原因

I leave the house, I can easily do this on the plane or in a taxi or even in the subway.

我會在飛機上,或搭計程車或搭地鐵簡單的靜坐一下

Before we wrap up there’s one important thing I want to share. If you’ve already

結束短片前,有一件重要的事情我想要分享,

tried meditation and said, “Blah, I hate it,” please do not give up on it too soon.

如果曾經嘗試靜坐,並說:『阿...我非常討厭靜坐』請你不要那麼快就輕易放棄

There are so many different methods and traditions out there. Please keep trying different techniques

因為靜坐有許多不同的門派,各有獨特之處

and different approaches until you find one that’s right for you.

請你多方嘗試,直到找到最適合你的一套方式

That was my A to your Q, Sei, I really hope it helps. Let’s wrap up with this Tweetable.

Sei , 這是我的答覆，希望有回答到你的問題 ，也希望期這十分受用。那用一句話來總結

“There are 1,440 minutes in a day. They’ll all go better if you take 10 of them to meditate.”

『一天有1440分鐘,花個十分鐘時間靜坐可以讓更加的美好』

Now I would love to hear from you. Do you meditate on the regular? If not, why not?

現在,希望聽聽你的想法,你有每天靜坐嗎? 如果沒有,為何不試試呢 ?

And if so, what specific difference has it made in your life? Now, if you're new to meditation

如果有，帶給了你生活中什麼改變呢？如果你是靜坐新手，

I’ve got a challenge for you. I want you to commit to some kind of meditation practice just for the next 7 days.

你可以挑戰自己.。我可以試著接下來連續七天都靜坐 — 用什麼方式都可以 —

See how it feels in your body and notice how it quiets your

用心感受自己的改變及內心的平靜

mind and see what difference it makes in your life. And to make this even easier, I created

並看看生活上有什麼不一樣。為了讓你更輕而易舉地達成目標，

a guided meditation that you can download below. That way we can practice together.

我製作了靜坐指導教學,你可以在下方下載 讓我們一起試試這個方式吧!

Now, as always, the best discussions happen after the episode over at MarieForleo.com,

跟往常一樣,我會在這集結束後,開放討論,請點選MarieForleo.com網址

so go there and leave a comment now.

瀏覽官網並且留下您的意見想法

Did you like this video? If so, subscribe to our channel and, of course, I would be

你喜歡這部短片嗎?如果是,那就請訂閱我們的頻道，

so grateful if you shared this with your friends. And if you want even more resources to create

也請不吝於將這將頻道分享給朋友！

a business and life that you love, plus some personal insights from me that I only talk

商業模式或人生，並聽聽一些我在email中會提及的個人見解，

about in email, come on over to MarieForleo.com and sign up for email updates.

可以到MarieForleo.com 註冊我們的好康email

Stay on your game and keep going for your dreams because the world needs that special gift that only you have.

請你持續你的人生冒險,並且追尋你的夢想,因為世界需要擁有獨一無二且有天賦的你

Thank you so much for watching and I’ll catch you next time on MarieTV.

謝謝您收看,我們下次莫里(Marie)頻道見