聽說冥想能提升專注力、改變大腦的結構、讓人變聰明，經過近三個月的實踐，我確實感受到了自身微微的變化：
第一，做事情確實更容易專注了，以前做事情特別容易分心，尤其是受手機的影響較大，現在可以集中精神做半小時以上的事情而不受外界影響，也許不完全是冥想的結果，但相信一定起作用了；
第二，醒來更容易了，比如每天起床后馬上進行10分鐘的冥想，剛開始盤腿坐不住，但經過十幾天后就能比較穩定的做關注呼吸了，尤其是冥想結束后眼睛會很滋潤，對于長期對著電腦眼睛變干澀的上班族很有好處；
第三，精神更好了，現在每天晚上十一點多睡，早上六點前起床，在沒有冥想前，每天上午會犯困，在冥想一個月后發現，上午犯困的情況很少發生了，每天精神比較足，但中午的午睡還在堅持，也許還有經常跑步的綜合作用；
其實我最希望通過冥想提高記憶力，雖然現在沒感到特別的變化，但是我相信時間長了，冥想的效果會更明顯。
下面推薦個我每天冥想用的一個叫“calm”的手機app，iso和android版本都有，但都是英文引導，里面有不同的場景音樂可以選擇，課程有免費有收費，我一直用的是一段免費的10分鐘掃描身體的引導（https://yunpan.cn/cMvrNue2EJPMd （提取碼：d818）），下面是這段引導的英文，由于水平有限，一些地方肯定存在錯誤，有興趣的朋友可以幫忙糾正。
welcome to this ten minutes guided body scan, start by sitting comfortably with the straight back（后背） and close your eyes.
Rest your hands gently on your knees or cap them softly in your lap（膝蓋）.
Take a few deep breaths in and out, feeling your breath as it enters into your body and as it leaves your body.
Taking long deep breaths to transition you from wherever you’re a few moments ago to where you are right now. Relaxing the body, breathing in and out.
Notice how your breath feels as drops in on the inhale and out on the exhale, as the breath flows in follow it in, then when the breath flows out follow it through to its completion. With each out breath let your body become heavy，sinking deeper into your chair.
Now bring your attention to the top of your head（頭部） and scalp（頭皮） feeling whatever has happening in this area. It might feel tingling（發麻） or heat（發熱）, throbbing（跳動） or fibrillation（肌纖維震顫）. There may be strong sensation or you might not feel much at all.
The specific suppose you know these are important, all the matters is your experience whatever there. Now lower your attention to your forehead(額)、face（臉）、ears（耳朵）and temples（太陽穴），notice any tingling(麻感) or tiredness(疲勞) ,heat or coolness（涼爽），and simply become aware of whatevers present.
Bring your awareness to the jaw(顎) and chin（下巴）, where we start your tension through the day. Breathing in softly with there, breathing out but in all tensions release. Now lower your focus to the neck（脖子）,let in the throat（喉嚨） and sites and back of the next offen, if you notice any tension,see if you can allow it to gently relax.
Now bring your attention to your shoulders（肩膀）,noticing if there is tension or string. Review don’t feel much in this range at all. Breath into your shoulders gently and if have any parts few tide,allow them to relax.
Now scan your arms（手臂） observing any sensations that are here, noting anything that arises on the surface of this scan were deeper within. On the next out breath,allow your arms to this offen. Extent your awareness down the arms,twist the wrists（手腕）、the palms（手掌） and fingers（手指）,observe any moisture or dryness,tingling or pausing, direct your breath into this areas,relaxing into stillness. Now come to the chest（胸部） and torso（軀干）, observing the arise and fall of each breath,feel into what’s here and allow it to be.
Moving your focus around to your abdomen（腹部）, notice its expending feeling up with there, but only exhale slowly emptying. The stomach area where we often hold emotions,this you can notice here，observe all sensations that arise and allow them to be.
Direct your attention to your back（后背） and experience whatever is there. There maybe some intensity within this area where we commonly hold stress,if there is any uncomfortable sensation,try to reacting the breath into the that area,don’t judge the sensations you feel, were not leaving them is good or bad,pleasant or unpleasant,if you notice any tension、warms or just comfort,just to preserve what’s there,see if you can like its offen，and bring your attention to your basin（骨盆）groin（腹股溝） and huckle（臀部）, observing the area where your body makes contact with the ground or your chair.
You not trying to change what’s going on or getting any where,just see if you can observe things exactly as they are. Now scan the top of your legs（腿）,observe your sites,and where they may contact with your chair.Notice any sensation in your knees（膝蓋）、eartions and caps，circle your attention gently around your legs,noticing if there any heat or coolness or tiredness or pressure. If so direct some deep breaths into this area,observe what’s here then let your legs offen and tensions release.
When you’re ready breath into your ankles（腳踝），your feet（腳） and your toes（腳趾）. Let them relax and become soft,observing all sensation with exorbitance（過度、不當）,breathing in and out,thinking into a state of relax the awareness.
Notice how paying attention to the entire link of your body feels,experiencing it exactly as it is in the present moment. And as the practice finishes,keeping your eyes closed gently wiggle（擺動） your finger（手指） and toes（腳趾）.
Notice how your mind and body feel,after spending a brief time and its nurturing practice,tuning in to the present moment. Then when you ready,bring your attention back to the room and slowly open your eyes,enjoy this relaxed peaceful state,and take it with you into your day.
