正念意味着什么？本质上，正念意味着活在当下，感受此时此刻。我们必须时刻谨记这个简单的道理。我们常常会因为把事情复杂化，或者只关注冥想本身，而忽略了正念的真谛。正念并非只能在椅子上练习，而是可以融入我们日常生活的方方面面。既然我们可以在椅子上练习正念，那么为什么不能在刷牙、与老朋友叙旧，甚至在等早班火车的时候练习呢？所有这些时刻都为我们提供了练习正念的机会，让我们能够更充分地活在当下。
根据最新研究，我们高达50%的时间都沉浸在自己的思绪中；这已被证实是导致我们不快乐的一个重要因素。与其浑浑噩噩地度日，沉溺于对过往的遗憾或对那些我们根本无法掌控之事的计划，不如练习正念，让我们专注于当下，以更清晰的思路和更平和的心态面对生活。
我们常常会在重复性的日常活动中不知不觉地进入“自动驾驶”模式。那么，何不拥抱这些时刻，将它们视为提升正念的机会呢？本文中，Headspace 的正念专家将分享一些将正念融入日常生活的技巧。记住，不要试图清空脑海中的任何想法或感受。相反，试着让自己退居幕后，观察那些来来去去的想法和情绪。如果你发现自己走神了，只需将注意力重新集中到身体感官上，再次专注于手头的活动即可。
1. 淋浴时保持专注
漫不经心：走进淋浴间时，对水流的感觉只有模糊的感知。每天都要跟温度控制较劲，琢磨着为什么水温总是差那么一点点。几秒钟后，你的思绪就飘回到了昨晚的《美国偶像》节目。西蒙·考威尔戴的是假发吗？他的头发真的那么亮泽吗？真想知道他那条高腰裤是从哪儿弄来的……？
正念：你会意识到温水冲刷肌肤时的舒适感。觉察沐浴露的香味，感受双手拂过肌肤的触感；觉察在淋浴前调节好水温；觉察思绪的涌现；觉察用水量；觉察水流停止时的声音。
2. 刷牙时要专注
漫不经心：一边疯狂地刷牙，一边注意到镜子里的自己，抱怨着那块不知从哪儿冒出来的斑点。嘴里叼着牙刷在屋里到处乱跑，一边准备早餐，一边打包今天的午餐，一边还要到处寻找那永远也找不到的车钥匙。
用心感受：用心感受牙膏的味道和质地；用心感受双脚踩在浴室地板上的感觉；用心感受手臂移动，引导牙刷刷过牙齿的方式；用心感受每一颗牙齿。
3. 通勤途中保持专注
浑然不觉：你被挤进火车或巴士，那种感觉简直难以置信。随着旅程的推进，怨气与日俱增，人们像世界末日来临前唯一的避难所一样，争先恐后地挤进车厢。你屏住呼吸，因为无法忍受那令人窒息的体臭和廉价香水的混合气味，恨不得能瞬间移动到报纸上你正凝视的加勒比海泳池酒吧……“热带风情饮料免费……”
正念：关注你周围的人，并意识到他们也可能感到同样的不适；关注整个环境以及你对它的抵触情绪；关注不要试图快进到梦想中的情境，逃避当下；关注旅程以及它的感受——旅程是颠簸的还是舒适平稳的？
4. 洗碗时要专注
心不在焉：你心情沉重地走到水槽边，开始手忙脚乱地洗碗，想尽快把活儿干完。你挑出那些你知道最省事的餐具（筛子和油腻腻的锅当然是最后洗！）。你发现自己正神游天外，望着窗外，半梦半醒间才意识到水槽底潜伏着一把锋利的刀。你瞥见你的猫正舒服地窝在沙发上，得意地呼噜呼噜地叫着。要是能做那只猫该多好啊……
正念：双手接触到温暖的肥皂水时，立刻觉察到这种感觉；正念地清洗碗碟，花时间确保每个碗碟都彻底清洗干净；正念地关注周围发生的事情，而不被故事情节所牵绊；正念地感受把事情做好的满足感。
5. 排队时要保持专注
心不在焉：你焦躁地站在队伍里，焦躁不安。你低头看着手机，漫无目的地翻阅着旧邮件和短信，试图找到些什么，任何能让你摆脱等待无聊时光的东西。当你注意到收银台有人在手忙脚乱地掏钱包时，你忍不住叹了口气。这些人就不能准备得更充分一些吗？你摸索着包里的东西，把它们都拿出来，这才意识到，付完演唱会门票的钱后，你把信用卡落在了桌子上……
专注：你带着专注和平静的心态出发，准备好所需的一切；当你第一眼看到银行排队的人群时，你会注意到自己的情绪变化；当你环顾全身时，你会注意到自己的站姿、呼吸以及任何紧张之处；你会注意到自己容易分心，无法专注于当下；你会注意到自己如何与周围的人互动。
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Really very nicely articulated article about mindfullness in daily life. Random thoughts really don't help us , but they create most of our problems.These little practices help us to make our mind quite and connect us to our true being.Thanks alot.
This is not exactly what I think of when I practice mindfulness. Yes, it can be applied towards it, but I feel as though sometimes it is not what a particular individual needs. When I practice mindfulness, it is certainly about being as aware as possible of the present moment. However, that has more to do with not dwelling on the past and/or worrying about the future. All we have for certain is the present moment. And also, dwelling on the past will not do anything for the present moment aside from added distress. In the same regard, worrying about the future will do nothing to change whatever may come of the future. All it will do is take away from the moment you have in your current possession.
Realize that we don't know when our last moment is so live life to your fullest. Work towards the goals that are most important to you. Treat others with dignity and respect. Everyone is fighting their own battle, regardless of how large or small. Leave this life knowing you did your utmost to refrain from causing intentional pain or discomfort to others. But also, don't beat yourself up if you have a moment you don't follow through with this. Instead, let go of ego and genuinely apologize and take it as a learning experience to help avoid a repeat in the future.
[Hide Full Comment]I am not much for trying to change what nature created. Sometimes allowing unmindfulness IS good, relaxing, rejuvenating. It is a natural phenomenon which I would guess is part of our design to deal with stress and maintain emotional/spiritual/mental homeostasis. Just don't daydream when you're operating machinery!
So true. Being mindful is also just good fun. It reminds you of the sensation of being alive.
really helping. :)
Great article! I like that it shows the difference between being mindful and being unmindful. For some more ideas, there is book published by Adams Media titled "5-Minute Mindfulness". The bottom of the cover page says "Simple Daily Shortcuts to Transform Your Life".
awesome
This is a state, one can't manipulate oneself into it, otherwise it is just fake. It only can be the result of ones *growing* process, when one finally could go beyond being trapped in ones identification with ones mindset and then just is *being*...
Liked your ideas on how to start your day with mindfulness. I suggest being mindful while your walking. Notice the natural beauty that is available. A neighbor's garden. A butterfly fluttering by you. This will bring you to recognize the small joys available.
Linda Davidson
http://www.sharingthanks.bl...
Mindfulness is more than sensuality to showers and dish washing. This article makes this hard to distinguish.
It is simple really..... be present . :))
This id's a great article. Exactly what I always try to do. I find one if the most important things I'd bring mindful of the body and its sensations. Feel it. Everything.
lovely reminders - the illustrations particularly I think will stay with me. or where to buy high waisted-trousers? heh heh. thank you, may this add to the web of mindfulness already in the world, one strand at a time.