20 Mind Work

Mind Work written by Samantha Montgomerie

萨曼莎·蒙哥马利写的《心灵工作》

busy minds Our minds are very busy. They think about things all day long. We are always thinking about what we see, what people have said and about what has happened. We think about what we have learned. We make our minds work hard to solve problems, we use our imagination. Thinking is a great thing for our minds to do.

我们的头脑非常忙碌。 他们整天都在想事情。 我们总是在想我们所看到的，人们所说的和发生的事情。 我们思考我们学到了什么。 我们使我们的头脑努力工作来解决问题，我们运用我们的想象力。 思考对我们的头脑来说是一件伟大的事情。

getting stuck We can also get stuck in our thinking. Often we can not stop thinking about things that worry or upset us. Often our minds make us think about the same thing over and over. When we get stuck in our thinking, we can start to feel bad. We might start to feel sad, angry or worried. These thoughts are unhelpful.

我们的思维也会陷入困境。 我们常常无法停止思考那些让我们担心或烦恼的事情。 我们的大脑常常让我们反复思考同一件事。 当我们陷入思考时，我们会开始感觉不好。 我们可能会开始感到悲伤、愤怒或担心。 这些想法是无益的。

our feelings Sometimes when we get stuck in our thinking, we can also get stuck in the way we are feeling. When we focus on our breathing, we can help our minds and our bodies to move away from feeling stuck. Taking deep breaths can help us to relax. It can help us to stop and to slow our bodies down and calm our thoughts. It gives us a moment to pause our thinking and notice how we are feeling.

有时候，当我们陷入思考时，我们也会被自己的感受所困。 当我们把注意力集中在呼吸上时，我们可以帮助我们的思想和身体摆脱那种被困住的感觉。 深呼吸可以帮助我们放松。 它可以帮助我们停下来，让我们的身体慢下来，让我们的思想平静下来。 它给了我们暂停思考的时间，让我们注意到自己的感受。

balloon breathing To do this, we can imagine that we have a balloon inside our bellies. If we put our hands on our belly, we can think of it as a balloon. We need to take a deep breath to fill up the empty balloon of our belly. We take a deep breath in through our nose. We can feel our chest grow big with air. We can feel the air making our belly big like a balloon. We can feel our fingers rising on our belly balloon.

为了做到这一点，我们可以想象我们的肚子里有一个气球。 如果我们把手放在肚子上，我们可以把它想象成一个气球。 我们需要深吸一口气，把肚子里的空气球填满。 我们用鼻子深吸一口气。 我们可以感觉到我们的胸部因空气而变大。 我们可以感觉到空气使我们的肚子像气球一样大。 我们可以感觉到我们的手指在腹部气球上上升。

breathing to relax Once our belly is big, we can then relax and gently let the air out of our mouths. We can feel our belly go small again. We can make this breath long and slow. We can feel our bodies starting to relax as we let the air out. We can feel our thoughts slow down. We are now thinking about how our breath feels as it moves out of our body. This is called mindful breathing.

一旦我们的肚子变大了，我们就可以放松，轻轻地把空气从嘴里呼出来。 我们可以感觉到我们的肚子又变小了。 我们可以让呼吸变得又长又慢。 当我们呼出空气时，我们可以感觉到身体开始放松。 我们可以感觉到我们的思维慢了下来。 我们现在正在思考当我们的呼吸离开我们的身体时是什么感觉。 这被称为正念呼吸。