当保持一个平静的思维是不恰当的

当保持一个完美静心是不合适的

有一个从容的人是可爱的,而且有一些简单的手动任务,你可以用一个从容的人做的事:洗碗,扫树叶,扫地。 但也有那些稍微复杂一些,其中保持完美从容的人可能是不合适,甚至不安全的其他任务。

For instance, imagine you are driv­ing a car, and a ball rolls out into the street. If you have a perfectly quiet mind, you may be very aware of the ball — its color, its shape, and everything else about it in the present moment. But because you are anchored in the present moment, you might not think ahead to what is likely to occur in the very next moment — which is, of course, that a child might run out into the street after the ball.

It’s still possible to quiet our thinking while paying attention and responding to important signals in our environment. Mental noting allows a bit of inner speech while we remain focused on the present moment.

Mental notes anchor you in the present moment and monop­olize your inner speech. You come up with a word or phrase that describes what you’re doing. It’s like a mantra, except that the words change as you change what you’re doing.

An advantage of this practice is that it can fill in the gaps be­tween the thoughts that let you keep track of what you’re doing, so that distracting thoughts don’t creep in. Our minds operate faster than our limbs. You can have five different thoughts while walking to the closet to find your rain jacket. By the time you get to the closet, you may have forgotten why you were going there. Mental noting keeps the focus on the present.

Exercise: Mental Noting of Actions

The first time, try this for just 30 秒。

Make a mental note of every action you do. Let’s say you just arrived at your front door and are about to enter the house. Your noting might run along these lines: reaching into pocket, pulling out key, slipping key into lock, turning knob, opening door, entering, closing door, placing keys on counter.

These are things you might do automatically, but when you note them, there is a greater intensity about them.

It’s hard to do this noting for an extended period, but even a thirty-second practice will have an impact. After a while, you won’t necessarily have to note your actions in words. You’ll just be paying more attention to movements you otherwise do without thinking.

Next, try mental noting while you’re doing something more complex, such as cooking. Assembling ingredients and preparing them in the right order takes a bit of thinking. You can’t necessar­ily cook with a quiet mind, but you can focus on the task at hand by inserting mental notes. They could be chopping, slicing, rinsing, turning on burner, covering pot, 等等。

Notice the moments when you feel bored. What can you no­tice about the aroma, color, or temperature of the food that makes the experience more interesting? At what points are things too hectic for you to note your actions?

The Dos and Don'ts of Mental Noting

You may find that mental noting interferes with some activ­ities, such as reading. Most people, including me, subvocalize as they read — pronouncing the words in their head. For me, adding the word 阅读 into that inner stream of thought interferes with comprehension of the text.

While driving a car, a meditation on the breath would be un­safe, because it would take your attention away from the road. But mental noting of your driving can help focus your attention on the road. Your noting might include checking mirror, driving, signaling lane change, checking for merging traffic, 等等。

When you’re doing this, interpret the “present moment” more broadly than you might do in a breath or sound meditation. You often need to think at least a few seconds ahead when you’re driv­ing. Think of the present as the task at hand, rather than what is happening at this exact second.

Whatever you do, remember to bring an attitude of kindness to your notes.

©由瑞克·海勒2015。 版权所有。
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世俗冥想:32实践里克·海勒培养内心的平静,善,和喜悦。世俗冥想:32实践培养内心的平静,善,喜悦
由瑞克·海勒。

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作者简介

里克·海勒里克海勒是一个自由撰稿人和冥想教练。 他的主持人 以人为本正念集团 并导致2009以来在哈佛的人文社区主办的沉思。 里克拥有学士学位的麻省理工学院,硕士学位的哈佛大学公共政策学位电机工程学士学位和硕士学位,从波士顿大学新闻学学位。 访问他的网站: www.rickheller.com

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