拆书－Willpower Instinct中的Meditation

最近在读一本书，讲willpower的，简直是神奇。

为啥读这种书呢？

因为我们现在每天面临的诱惑实在是太大啦。

比如：分分钟都要刷一下票圈；分分钟都想上马云巴巴家扫一眼；分分钟都想打开爱奇艺看欧巴，哎，说来都是泪。满满地都是distraction啊。

那怎么办呢？只有增强自己的意志力，而我是个意志力薄弱的女娃儿，所以我觉着这本书还不错，今晚我来拆解该书第一章的一些做法－Meditation，供大家参考一二。

1为什么要冥想？（Why）
Breath focus is a simple but powerful meditation technique for training
your brain and increasing willpower. It reduces stress and teaches the
mind how to handle both inner distractions (cravings, worries, desires) and outer temptations (sounds, sights, and smells). N research shows that
regular meditation practice helps people quit smoking, lose weight, kick a drug habit, and stay sober. Whatever your “I will” and “I won't” challenges are, this five-minute meditation is a powerful brain-training exercise for
boosting your willpower.

冥想可以帮助我们减压，同时锻炼大脑对于内部干扰和外部诱惑的抵抗力，是个锻炼大脑、提升意志力的的好办法。

2 怎么冥想？（How）

1. Sit still and stay put.
   Sit in a chair with your feet flat on the ground, or sit cross-legged on a
   cushion. Sit up straight and rest your hands in your lap. It:s important not
   to fidget when you meditate-that’s the physical foundation of self-control. If you notice the instinct to scratch an itch, adjust your arms, or cross and uncross your legs, see if you can feel the urge but not follow it. This simple act of staying still is part of what makes meditation willpower training effective. You're learning not to automatically follow every single impulse that your brain and body produce.
   操作办法：坐椅子上，双脚平放或者交叉腿，随便那样都行，只要感到身体舒服即可，手放大腿上。
   关键点：stay still。别一会儿挠个痒痒，一会儿扣个鼻屎啥的。哈哈。这一步主要学习怎样拒绝身体或大脑产生的任何impulse。一句话总结：别跟着大脑摇摆。

2. Turn your attention to the breath.
   Close your eyes or, if you are worried about falling asleep, focus your gaze at a single spot (like a blank wall, not the Home Shopping Network). Begin to notice your breathing. Silently say in your mind “inhale” as you breathe in and “exhale” as you breathe out. When you notice your mind wandering (and it will), just bring it back to the breath. This practice of coming back to the breath, again and again, kicks the prefrontal cortex into high gear and quiets the stress and craving centers of your brain .
   操作办法：闭眼，如果你怕睡着了，你可以盯着某个点，但是你可别盯着淘宝页面或者股票嘛。慢慢注意你的呼吸，脑袋里静静想“吸气”，然后你慢慢吸一口，“呼气”慢慢呼一口。如果这个过程你发现你走神了，就把注意力集中到呼吸上来。
   关键点：这样一次次注意力转回呼吸上，有利于锻炼咱大脑的前额皮质层
   prefrontal cortex，平复咱们的焦虑等。

3. Notice how it feels to breathe, and notice how the mind wanders.
   After a few minutes, drop the labels “inhale/exhale.” Try focusing on just
   the feeling of breathing. You might notice the sensations of the breath flowing in and out of your nose and mouth. You might sense the belly or chest expanding as you breathe in, and deflating as you breathe out. Your mind might wander a bit more without the labeling. Just as before, when you notice yourself thinking about something else, bring your attention back to the breath. If you need help refocusing, bring yourself back to the breath by saying “inhale” and “exhale” for a few rounds. This part of the practice trains self-awareness along with self-control.

操作办法：几分钟后，别心里默念“吸气／呼气”了。注意力集中在呼吸上，注意呼吸时你鼻子、嘴巴、肚子、胸腔的起伏变化。这时候，可能你也会走神，但是像上一步一样，把自己拉回到呼吸这件事。
关键点：这一步主要锻炼我们的自我意识和自控。

这种冥想方式，可以从每天5分钟，再到10分钟、15分钟。你可以找一个固定的时间，或者你可以灵活地在任何时间、地点，反正你随意。主要是要坚持做，不要把它当成burden。

3 冥想的效果如何（Result）
对我来说，冥想是个可以帮我梳理思路的好办法，有时候想做的事情很多，而事情一多，就容易焦虑，这时候适时地冥想一会儿，可以帮助大脑放松。我一般都是瞎想，随意想，直到时间为止，整个人感觉又可以再战了。

有时候上班累了，我会在地铁上冥想，靠在边上，闭目养神，可以想想白天的工作，晚上回家怎么安排，又或者就是因为我今儿不想看kindle，就眯一会，发现下车和上车简直胖若两人，走路带风！哈哈！

冥想，简单的5分钟或者15分钟，在一天来讲，不算什么，但却益处多多。

你不妨也试试吧！