最近在讀一本書，講willpower的，簡直是神奇。
為啥讀這種書呢？
因?yàn)槲覀儸F(xiàn)在每天面臨的誘惑實(shí)在是太大啦。
比如：分分鐘都要刷一下票圈；分分鐘都想上馬云巴巴家掃一眼；分分鐘都想打開愛奇藝看歐巴，哎，說來都是淚。滿滿地都是distraction啊。
那怎么辦呢？只有增強(qiáng)自己的意志力，而我是個(gè)意志力薄弱的女娃兒，所以我覺著這本書還不錯(cuò)，今晚我來拆解該書第一章的一些做法－Meditation，供大家參考一二。
1為什么要冥想？（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.
冥想可以幫助我們減壓，同時(shí)鍛煉大腦對于內(nèi)部干擾和外部誘惑的抵抗力，是個(gè)鍛煉大腦、提升意志力的的好辦法。
2 怎么冥想？（How）
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.
操作辦法：坐椅子上，雙腳平放或者交叉腿，隨便那樣都行，只要感到身體舒服即可，手放大腿上。
關(guān)鍵點(diǎn)：stay still。別一會(huì)兒撓個(gè)癢癢，一會(huì)兒扣個(gè)鼻屎啥的。哈哈。這一步主要學(xué)習(xí)怎樣拒絕身體或大腦產(chǎn)生的任何impulse。一句話總結(jié)：別跟著大腦搖擺。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 .
操作辦法：閉眼，如果你怕睡著了，你可以盯著某個(gè)點(diǎn)，但是你可別盯著淘寶頁面或者股票嘛。慢慢注意你的呼吸，腦袋里靜靜想“吸氣”，然后你慢慢吸一口，“呼氣”慢慢呼一口。如果這個(gè)過程你發(fā)現(xiàn)你走神了，就把注意力集中到呼吸上來。
關(guān)鍵點(diǎn)：這樣一次次注意力轉(zhuǎn)回呼吸上，有利于鍛煉咱大腦的前額皮質(zhì)層
prefrontal cortex，平復(fù)咱們的焦慮等。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.
操作辦法：幾分鐘后，別心里默念“吸氣／呼氣”了。注意力集中在呼吸上，注意呼吸時(shí)你鼻子、嘴巴、肚子、胸腔的起伏變化。這時(shí)候，可能你也會(huì)走神，但是像上一步一樣，把自己拉回到呼吸這件事。
關(guān)鍵點(diǎn)：這一步主要鍛煉我們的自我意識和自控。
這種冥想方式，可以從每天5分鐘，再到10分鐘、15分鐘。你可以找一個(gè)固定的時(shí)間，或者你可以靈活地在任何時(shí)間、地點(diǎn)，反正你隨意。主要是要堅(jiān)持做，不要把它當(dāng)成burden。
3 冥想的效果如何（Result）
對我來說，冥想是個(gè)可以幫我梳理思路的好辦法，有時(shí)候想做的事情很多，而事情一多，就容易焦慮，這時(shí)候適時(shí)地冥想一會(huì)兒，可以幫助大腦放松。我一般都是瞎想，隨意想，直到時(shí)間為止，整個(gè)人感覺又可以再戰(zhàn)了。
有時(shí)候上班累了，我會(huì)在地鐵上冥想，靠在邊上，閉目養(yǎng)神，可以想想白天的工作，晚上回家怎么安排，又或者就是因?yàn)槲医駜翰幌肟磌indle，就瞇一會(huì)，發(fā)現(xiàn)下車和上車簡直胖若兩人，走路帶風(fēng)！哈哈！
冥想，簡單的5分鐘或者15分鐘，在一天來講，不算什么，但卻益處多多。
你不妨也試試吧！
