从生活中寻找宁静的5个技巧

Stressed out?  Feeling stretched with too much to do?  Want to just escape from your life for a bit to a far away island for some peace and serenity? 
有压力？太多事情要做而感觉精神过度绷紧？希望逃离现实生活一会去一个遥远的岛屿寻找一些宁静和安宁吗？

I have learned from years of meditation that some simple techniques help anchor us through difficult times and make the good times more enriching.
我从多年的静思中学到一些简单的技巧，帮助我们在遇到困难时稳定我们的情绪，增加美好的时光。

Here are some tips I have used to find serenity in my life:
下面是我过去生活中经常获得宁静的一些技巧：

1. "I AM" Breathing Exercise. You can do this any time, any place (even when you are stuck in traffic). It’s a simple breathing exercise: every time you inhale, mentally say the word "I"; and every time you exhale, mentally say the word "AM." Pay attention to how the breath flows in and out of your body, and visualize the breath spreading from your lungs through your chest, down your arms and legs.  The "I AM" breathing exercise is meant to remind you that your true self is empowered, in control and creative - you not bound by your job title, your income, your age, your appearance or anything else.
1. “I AM”呼吸运动。 你可以在任何时间任何地方（即使在堵车的时候）做这项运动。这是个简单的呼吸运动：每次吸气的时候，精神上说“I”，而呼气的时候精神上说“AM”。注意气流是如何流入和排出你身体的，想象气从肺部通过心脏流向手臂和腿部。这个"I AM"呼吸运动是要提醒你，你的真实自我是有权力，可以控制，有创造性的——你不用受职位，收入，年龄，外貌或任何其他东西的约束。

2. Watch a video. Never underestimate the power of visual language to tap deeply into your subconscious to bring about a pure sense of happiness and inner peace. On Youtube and Vimeo, there are plenty of videos of ocean waves, falling rain, flower fields and other calming imagery that will be sure to bring an inner smile to your spirit.  Create your own library of images that soothe your soul. 
 2. 看视频。不要低估视觉语言的能力，它能进入你的潜意识激发快乐和内心平静的纯净感觉。在Youtube和Vimeo上，有大量关于海浪，降雨，花海和其他宁静意象的视频，一定可以给你的精神带来发自内心的微笑。创造出自己的图书馆形象，安抚你的心灵。

3. Practice the 3 C's. One of my favorite exercises growing up was practicing the 3 C's : no Criticizing, Condemning or Complaining.  Sometimes consciously changing your inner dialogue can have drastic results on how you see the world and interact with others. See if you can practice this exercise for one hour, or even better, one day.
3. 实行3 C。我成长中喜欢的一种做法就是实行3C：没有批评，没有指责和没有抱怨。有时候有意识地改变你内心的想法对你看待世界，与人交流有极大影响。看看你能否坚持一小时，甚至一天这样做。

4. Learn how to meditate. Meditation is one of the best lifelong skills you can give yourself for your longterm happiness and health. People who meditate regularly tend to be happier, live longer and lead healthier lives because they are better equipped to handle life's speed bumps and detours.
4. 学习如何冥想。冥想是使自己保持长期健康快乐最好的终生技能。定期冥想的人会生活得更加快乐，更加长寿，更加健康，因为他们做好准备对付生活中的障碍和遇到的曲折。

5. Anchor your thoughts with an intent. All action begins with an intention, whether consciously or subconsciously. So why not consciously make an intent that will pave the way for positive actions and greater happiness?
5. 有意识地保持你的心态。 无论有意或无意，所有的行动都从意图开始。所以，为什么不下意识地定下目标，为积极的行动和更大的快乐作好准备呢？

Whether your intent is abstract ("My intent is to be the change I wish to see in this world") or very specific ("My intent is to go to the gym today before dinnertime"), make a point to express it by writing it down or posting it on www.intent.com. By making a point every single day to make an intention, you are taking control of the happy and productive life you want to lead.
无论你的意图是抽象（“我的目的是把世界改变成我所希望看到的样子”）还是很具体（“我的目的是晚饭前去健身房”），特别强调要把它写下来或张贴在www.intent.com上展现它。通过逐天积极定下目标，你就可以掌握你所想要的快乐和丰富的生活。