第381期:收获幸福人生的秘诀(2)

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　　New Words:

　　meditate¹ vi. 冥想；沉思

　　settle in v. 迁入

　　inject vt. 注入；注射

　　negative 消极的；

　　automatically² adv.无意识地

　　possess vt. 拥有；持有；

　　non-judgmental adj. 非主观的；无偏见的

　　mindfulness n. 留心，警觉

　　permission n. 允许，许可

　　6. Meditate regularly

　　Self-realization has been shown to have many benefits and this can be achieved by regularly practicing mindfulness meditation³.

　　What you can do right now:

　　Download the no-nonsense Headspace meditation app. All you need is 10 minutes and a comfortable chair. If you find yourself thinking you don't have 10 minutes, then let the truth of Tony Robbins' words settle in: "If you don't have 10 minutes, you don't have a life."

　　6. 经常冥想

　　自我反思已被证明有许多好处，这可以通过定期练习心灵冥想来实现。

　　你现在能做什么？：

　　下载有意义的冥想应用。你只需要10分钟和一张舒适的椅子。如果你发现自己没有10分钟的时间，那就记住托尼.罗宾斯的的话：“如果你连10分钟都没有，你就没有真正的人生。”

　　7. Chang your attitude to gratitude⁴

　　Practicing gratitude can help you shift your focus from being sad about the things you don't have in your life to being glad for the things you do have.

　　What you can do right now:

　　a)Start a habit of writing down three things you are grateful for each day.

　　b)Regularly write a thank you card to someone you appreciate or to someone who has done something recently for you.

　　c)Inject things you are thankful for in your daily conversations instead of focusing on negative topics.

　　7. 改变你对感恩的态度

　　感恩可以帮助你把注意力从因为你没有拥有而感到悲伤转移到你----对所拥有的感到幸福。

　　你现在能做什么？：

　　a)养成每天记下你每天感激的三件事的习惯。

　　b)定期向你欣赏的人或是最近为你做过某事的人写一张感谢卡。

　　c)在日常对话中加入你所感激的事情，而不是专注于消极话题。

　　8. Create better habits

　　If your habits are not making you healthier and happier, that means you may be automatically spending almost half your day doing things that make you more unhappy.

　　8. 养成更好的习惯

　　如果你的习惯并没有使你更健康、更快乐，那就意味着你一天可能会自动花掉你一半的时间去做一些让你更不快乐的事情。

　　9. Learn how to predict happiness more accurately⁵

　　What you can do right now:

　　Reach out to people that are living the lifestyle you want or possess something you want to have; get on a call with them, or take them out for coffee. Ask about their experiences, both good and bad, and observe if what they have makes them happier, and then decide if it is something you want as well.

　　9. 学习如何更准确地预测幸福

　　你现在能做什么？：

　　接触那些生活有你想要生活或拥有你想要的东西的人；和他们打个电话，喝个咖啡。询问他们的经历，包括好的和坏的，观察他们拥有的是否，然后再决定这是不是你也想要的。

　　10. Treat yourself with compassion⁶ to boost⁷ your self-esteem

　　What you can do right now:

　　a)Treat yourself as you would be your own child.

　　b)Practice non-judgmental mindfulness (i.e. meditation, yoga) to quiet your inner-critic.

　　c)Remind yourself of the fact that you are not alone.

　　d)Give yourself permission to be imperfect.

　　10. 用同情心来提升你的自尊心

　　你现在能做什么？

　　a)对待自己就像对待自己的孩子一样。

　　b)练习非评判性的正念（即冥想、瑜伽）来平息内心的批评。

　　c)提醒自己其实你并不孤单。

　　d)允许自己不完美。

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