欢迎来到阿尔杰县关爱社区播客系列节目。我是维姬·巴拉斯，密歇根州立大学推广阿尔杰和马凯特县社区营养讲师。BOB体育MSU扩展与阿尔杰县社区(简称AC3)合作，提供来自我们社区的信息和真实的对话。AC3是一个社区成员的联盟，通过提供项目和资源，为阿尔杰县的所有青年和成年人提供一个安全、健康和繁荣的环境，共同努力保持阿尔杰县的团结和繁荣。欢迎来到阿尔杰县关怀社区。第六集播客。今天我们请来了Janel Crooks，她是一位认证的瑜伽和冥想教练。她还指导Munising Bay正念冥想圈，这是一个非正式的团体，每周聚集在一起冥想。欢迎Janel。
谢谢你，薇姬。我很高兴来到这里。谢谢你邀请我。
chen li:很高兴见到你。Janel，什么是正念正念和冥想是一样的吗?
珍:薇姬，这些都是好问题。关于正念，有很多描述它的方法。但我非常喜欢Jon Kabat-Zinn博士使用的定义之一，他是一个僧侣。他实际上是在亚洲行医，然后回到美国。作为一名执业医生，认识到正念可以为他的病人带来一些好处。他将正念定义为以特定方式集中注意力而产生的意识。这种特殊方式有四个部分，有意识地，在当下，不加判断地。第四点是，所有这些都是为了自我理解和智慧。这是一个很大的包装，一口也很长。但归根结底是以一种特别的方式来关注，这种方式是真正富有同情心的，自我同情的，以及对他人的同情。
Vicki:听起来不错!(两人都笑了)你是怎么开始练习正念或冥想的?
贾内尔:对我来说，正念练习是多年练习瑜伽的一个分支。我发现“正念”这个词其实是因为我在寻找简化生活的方法。我读过一本书叫《自愿简单》在互联网的早期，我在谷歌上寻找更多关于这方面的阅读材料，我遇到了“正念”这个词。当我在谷歌上搜索正念时，结果堆在最上面的是一个冥想中心。所以，当我读到更多关于正念的书时，我开始意识到，它和我的冥想或瑜伽练习有多大的联系，瑜伽练习在很大程度上是一种体现意识的练习。当你做动作的时候，你是有意识的。于是我开始探索正念和冥想。从那时起，我的业务就发展起来了。
Vicki:我可以和你一起练习。这太神奇了。(两人都笑了)正念和冥想有什么区别，还是说它们是一样的?
吉娜:另一个非常好的问题，正念是集中注意力。作为人类，我们倾向于迷失在我们的思想中，大部分时间都在分心，而不是在此时此刻。例如，想想你花了多少时间思考。你花多少时间听。也许这是一盘在大脑中反复播放的磁带，讲述着过去的故事。也许是关于自我或他人的判断。也许是对未来的担忧。你知道，我们每个人都会有一点不同的倾向。大脑被所有这些想法分散注意力是非常非常常见的。所以正念，这种集中注意力的方式，邀请我们进入当下，进入正在发生的事情。 Not to think about it, but just to observe, just to be a witness to what's happening in this moment. Letting go of the stories that proliferate in the mind and just coming back into the body where the present moment is always alive, right? You think about breathing, the present moment is always in the breath. It's always here and now. So meditation. If you're practicing mindfulness meditation, it's a deliberate training, then we can be mindful in our daily lives. We might pause for a moment and notice, oh yes, I'm sitting here in this chair right now talking with Vicki. And then I'm going to move through the conversation hopefully mindfully. But I'm interacting, I'm in daily life. Meditation, on the other hand, is more about deliberate training of the attention. Often includes stillness in the body. So maybe you're sitting or standing, or possibly even lying down, although it tends to be harder because we tend to want to fall asleep. But meditation then that deliberate sitting down or settling down anyway, coming into awareness of the body. And then practice. And you'll often hear the word practice, my meditation practice, right? When you talk to someone who does meditate. And that's because it is about practice. There is, I like to think there's not a, not a way of failing as a meditator. Because as long as you're practicing, you are succeeding. And that practice is anytime I notice as I sit down on my cushion and I decide I'm going to meditate for 20 minutes or whatever. I set my alarm, you know, maybe it's two seconds later or maybe it's two minutes later. I notice, Oh my gosh, my mind has wandered. I'm going to bring it back here. I'm going to settle it on my breath and I would watch myself breathing in and breathing out and resting and that's still place. So that practice, that very deliberate training, coming back again and again and again. That's where we find ourselves in meditation practice. So how's that for a start?
chen li:好极了。是的。这就是冥想的修行。这都是练习。
吉娜:是啊。
chen li:就是这个意思。
吉娜:没错!是的。也许我可以花点时间谈谈冥想和正念作为一种练习的起源。据我们所知，冥想练习的发展，最早的记录，几千年前在亚洲，有很多，大部分是精神探索者，他们在寻找一种减少人类痛苦的方法。他们注意到这种思维的扩散通常会加剧人类的痛苦。所以有些痛苦是我们无法避免的，对吧?有人不小心绊倒了我，我摔倒了。这里有一种痛苦可能是我绊了一跤，擦伤了膝盖之类的，可以把它想象成第一支箭，对吧?这很伤我的心。但这是第二，第三，第四支箭，我们经常给自己。 And that's what they noticed. That's like saying now maybe, maybe the first arrow happens and then the second arrow is, I get all upset and I am mad at myself for me so clumsy and I should have seen that person's foot tonight. Just and I really feel bad about myself or maybe I just get really bad at the other person. Am I blame them for doing it? And, and I get all angry and I make a fool of myself yelling at this person. So I'm just, there are so many ways and examples where we inflict these multiple extra sufferings upon ourselves. And so that awareness that this is what happens in human beings was an impetus for this training. Because it helps us to notice. The more we practice it, right, the more we start every time we notice ourselves wandering into one of these unhelpful trains of thought. We can notice if we're mindful, the more we practice being mindful that better we'll be at it, right? And we can notice ourselves and catch ourselves and not inflict that second or third arrow. And that was the idea behind the origins of this practice. And then it came really. You may have noticed too. I mean, I would say about 10 years ago, it began to be more in the news. In Western countries. Researchers began to do more and more scientific research on meditators and what was happening in their minds and how it called their minds and their bodies. We began to hear about it more and now you can find thousands of books on Amazon or at your book store in town. To learn more about mindfulness,
Vicki:我不禁想起了你教我们的一些关于思考的东西，当你刚刚描述我们如何不是我们所想的那样时。这对我来说意义深远，我们不是我们所想的那样。我们可以控制我们的思想，即使我们不认为我们可以。但这就是冥想和正念对我个人的影响。它让我可以完全控制自己的思想。真的。(她轻笑)我可以练习控制我的思想?
贾内尔:对，对!我们不必相信自己的想法。是的，它们是思想，我们可以承认哦，是的，我刚想到那个东西。也许也许这是真的，也许不是。还有什么是真的，对吧?有很多你可以说的，权力。我们有机会更多地意识到自己的思维，并把它变成一种熟练的工具。
Vicki:我读过一篇关于冥想的文章，以及冥想对你的好处。令我惊讶的是，研究表明，随着我们的DNA年龄增长，DNA的末端会散开。但是冥想的人，他们要么放松得更少，保持流畅。但冥想可以影响我们的DNA，帮助我们更好地衰老。
吉娜:对，对，对。bob体育登录这项研究已经进行了很多年了。这真的很吸引人，他们.....你知道你已经指出了一个很好的好处，想想在一个开放的注意力状态下休息的好处是什么，你正念，观察你的想法和感受，不被它们包裹，不评判它们，不评判自己，不评判别人。(深呼吸)只要能让我放松的声音就行了。研究人员注意到的其他好处包括更专注于当前时刻的能力。bob体育登录能够真实地面对你正在经历的一切。身边的人，你知道，要真正为你爱的人在那里，如果你有脾气或类似的事情，少一些反应性的思考。当我们学会意识到机会越多，我们就必须做出不同的选择，对吧?它有助于人们少做评判，对自己和他人更有同情心。 And just to feel less maybe driven by some of the forces of society, I'm thinking about non-attachment to material things. Just because you have that capacity to pause before you actually actively chose Rather than just say, Oh yeah, the new shiny object, that's what I need. Put it in your shopping basket without really thinking. And so in general, this biggest benefit being the opportunity for more peace and stability. I love that word equanimity . It's just more ability to feel grounded and not tossed around. So there are a lot of potential benefits. One of the things that makes me think about though, is also that it's really important to be aware that if you are someone who's interested in meditation and you think that mindfulness and meditation practice might offer some benefits that you're looking for. Do pause and think about whether you might also need because meditation is not, it's not counseling, right? It's not going to be an analysis of your problems or challenges that you're facing. And so it can be really, really helpful to think about. Would it also be helpful for me to talk to a counselor who could help me and then you also have that practice alongside of it so that the two things are moving forward at the same time. The other thing to think about maybe is to say you know, if you feel like you have a trauma background. It's possible that the practice of meditation will bring you in touch with that trauma again. And so that's another reason it's a sign where you you know, if you notice, ooh sitting with my breath. It started to make me really remember something that happened in the past. It's another sign That's really a good idea to have a councilor also that you're working with. I just like to put that out there because they think it's important. It's easy to think of. To be tempted to think of meditation us being perfect for everyone. And it's okay if I'm at a moment, it's, it's not perfect for you and you need something else. In addition or instead,
是的，我想我们在生活中都很忙，很忙，很忙，试图避免和推迟我们生活中的创伤。所以当我们坐下来保持专注和安静的时候，它就会向前冲。这可能会让一些人感到惊讶和害怕，我想在没有某种支持的情况下经历这种情况。是的。是的。非常困难的。
吉娜:是啊。说得很好薇姬是的。我还要指出，有很多不同种类的冥想，也有很多不同的冥想导师。所以我鼓励人们去冥想。你知道，如果你知道这对你来说也是真的，你可能有一些被压抑的创伤，和你的咨询师一起工作，你也想前进，一个冥想练习的社区。寻找冥想老师，在你和他们坐下来之前和他们谈谈，看看他们是否理解创伤敏感或创伤相关的冥想技巧，让他们知道你在哪里，看看他们是否能接受。一个好的冥想老师会，会诚实地告诉你他们的背景。如果他们觉得有什么事帮不了你。我认为这是一个很好的练习。
chen li:我真的认为，就我自己在冥想和正念方面的经验来看，这可能是处理生活创伤的一个很好的工具。
吉娜:对，没错。绝对可以。我同意。许多人来冥想是因为他们正在经历某种不满，处于痛苦的较低一端，甚至可能是生活中一些真正重要的事情，处于痛苦的较高一端。是的，这是真的。
我知道就我自己而言，冥想真的帮助我活在当下。这本身就给我的生活带来了高质量的生活，带来了一种平静，我知道你提到了基础。很多时候，我们在生活中会问，我在这里是为了什么，生活到底是为了什么。我的生活似乎有点空虚或自私。我不知道。(笑)但我认为冥想对我来说真的很有帮助。在我的生活中，我觉得冥想让我的生活变得更充实、更有意义、更有基础、更平静。我想要的是，
贾内尔:当然会有积极的影响。你提到了一种寻找的感觉。这是人类寻找平静的自然愿望。我之前没有提到，但我确实认为，有时人们可能会认为，嗯，可能会对冥想犹豫不决，认为你必须有某种宗教信仰。或者它自动与宗教有关，也许不是你的宗教之类的。我要说的是，它有很多种形式。我确实说过，但对你来说，你可以发现基于世俗正念的减压是一个世俗正念练习的例子。你可以找到像我们这样的练习小组，它是一个正念小组。我们确实参考了很多来自亚洲的古老教义。但是，你不必是一个特定的宗教参与。 It's good wisdom that really blends well with either a secular or other religious ideas. And then on the other end of the spectrum, there are some types of meditation that are very much interwoven with, with a, with a religion. Can just put that out there too. That there are options and you can find one that's comfortable for you, just like you can find a teacher that resonate with your ideas about life.
chen li:还有很多其他的冥想导师。
吉娜:哦，有的
曾经是，
珍内尔:对，我真的很开心。是的。如果你能找到能和你产生共鸣的，那就太棒了。如果你听过的第一首曲子，没有给你留下印象，那就不要放弃。
chen li:你知道吗?
吉娜:对，对。
chen li:你喜欢什么?所以现在是个好时机。我们尝一点好吗?
吉娜:是啊。是的。
chen li:大家好，我是杨莉。他们很欢迎。或者他们可以只是倾听和吸收，或者做任何他们觉得舒服的事情。
贾内尔:嗯，谢谢。薇姬，之前提到过正念是一种将我们带入当下的练习。我认为这是一种具体的实践。如果你把你的身体想象成一个房子，对吧?也许这是你的家。它是，它是我们生活中移动的家。我们经常被困在一个房间里——大脑。我们认为我们的思想就藏在那间屋子里。我们在那个房间里待了很长时间。这是一种让我们和身体的其他部分结合在一起的练习。 So with that metaphor, you kind of set us up here and invite you to take a couple deep breaths, just breathing in nice and deep through the nose, maybe. Breathing out through the mouth. (loud sigh) Maybe even letting out a little sigh. Science has found that sighing helps to reset the mind. A little more relaxation into the body. Couple sighs. Maybe softening your gaze downward. If you're, or if you're comfortable closing your eyes, you might close your eyes. Let the breath settle back into its natural rhythm. And notice your body sitting or standing or lying down wherever you are. As you're aware of your body, might notice the weight resting in your seat. You might notice your spine extending up from your seat. And you might notice your head resting on top of the spine. Starting to scan down from the top of the head. Notice that crown of your head to see if you can imagine relaxing your scalp. Bringing your awareness down into your eyes, softening around the eyes, relaxing the forehead, relaxing the cheeks. Notice if your jaw is clenched, that's pretty common. Soften the jaw just gently parting the teeth a little bit, softening the lips and the tongue. Relax your neck. Often people hold tension in their neck and shoulders. Maybe take a couple breaths and imagine the breath can sweep in, gather up the tightness and the stress. gently release it the exhale. And envisioning the breath as a tool for letting go a little bit of tension. Relaxing the arms and the hands. Notice if your hands could be softened, relaxed un-clenched. Might pause for a moment and notice the hands resting. In bringing awareness to the chest. See if you can soften the front of the chest, relaxing chest muscles. And the back of the chest relaxing those muscles in between the shoulder blades along the spine. let your awareness, glide down the spine to lower back. You can soften the muscles there. A couple breaths and then bring your awareness to the belly. notice if you can soften their, maybe, you'll notice the movement of the belly with the breath. gentle And soft. you might bring your awareness to the weight resting in the seat. Softening, relaxing the thighs. The knees. letting the upper legs be relaxed. letting go of any tension. Any holding that isn't necessary to keep you sitting tall, can let go off and then glide where it is down to the calves. Relax any muscles there and that might be unnecessarily flexing. Feel that softness in the calves, the shins, even the ankles. Nice and relaxing at that joint. And then bringing awareness into the feet. Soften the arches, imagine relaxing the heels and the toes. Big toe. The second toe. Bringing awareness to the third toe. The fourth, finally to the pinkie. Breathing in, breathing out, noticing, resting awareness into feet for just a moment. And then gently, slowly gliding awareness back up through the calves. Through the thighs, through the hips, up through the belly. Resting awareness there for just a few breaths. Noticing the movement of breath without doing anything to control it and letting that breath, breath you. Rather than. Doing something. Let the breath be. You might see if you can notice. Inhale, exhale. And then often there's a little space between. you just rest, notice the stillness in your belly. Another option or awareness of the sensation of breathing is to notice the breath as it moves through your nostrils. You might feel the cool air coming in. The warm air flow out. And then again some stillness. Just a couple breaths there. And then taking a couple slow deep breaths in through the nose, out through the mouth. (exhales) Couple more like that. (exhales again) aware again of your whole body sitting or standing or lying. Bring a little bit of movement. maybe to your toes or to your fingers. And then when you're ready, lifting the gaze, opening the eyes, if they were closed, coming back into the room. That's the experience of Bringing our awareness into our bodies with the present moment is always alive. Shifting from hanging out in one rooms to embodying the whole body.
Vicki:感觉太好了。我现在真的很需要，对于那些从未尝试过冥想的人来说，我认为理解这一点很重要。你可以在很短的时间内从中获益。你不必一坐就是几个小时。你知道，我们从这些短间隔开始，然后我们慢慢积累，我们坐得更多，因为我们想，坐的感觉很好，所以你想坐就得坐得更多。你能从中得到很多。好处是很好的。所以你会越来越多，你会探索得越来越多。是的，这是惯例。我想那是一遍又一遍的练习。
吉娜:是啊。说得好说得好这不需要一场战斗，一场跋涉。只要几分钟，有时即使是真的很有帮助，就一分钟。如果你在一天的中间停下来，吸气，呼气，专注于你的身体，只关注你的身体。那些感觉，只是身体的那团感觉，或者可能只专注于呼吸一分钟，然后放手。精力充沛地开始新的一天。
chen li:大家好，我是杨莉。我认为人们有一些恐惧，他们不想进入其中。我知道这完全取决于你。这是你的实践。
贾内尔:我认为人们通常是带着恐惧来的，部分原因可能是他们误解了这种做法。他们认为他们必须去一些遥远的地方寻求精神寄托之类的。如果不尽快实现，他们就失败了。当然，这是一种非常非常重要的实践，它可以改变你生活的方式，改变你看待生活的方式。就像我之前说的，培养出同情心、善良和智慧等品质。但它不需要很复杂。事实上，如果它很复杂，你可能把你的压力压得太大了。它应该像深呼吸一样，注意你的身体。我的意思是，这很简单。
Vicki:谢谢你带我们进行这个简短的练习。感觉好极了。我希望有人加入我们。在我们结束之前，还有什么我们错过的，你想说的吗?
嘉内尔:有兴趣进一步探索正念冥想的人吗?在阿尔杰县，有一个每周聚会的静坐小组，我们现在在网上聚会，穆宁湾正念冥想圈。在附近的马凯特县，也有一些定期聚会的冥想团体，可以查一下《马凯特月刊》的日期和时间。我知道MSU分机。麦基诺县办公室的教育家特蕾西·艾布拉姆斯提供了关于正念的信息，我认为人们可以在网上找到。
Vicki:是的，她上课，如果她现在有任何传单，我会在AC3的Facebook页面上发布。
吉娜:太好了。是啊，太棒了。我还认为，重申一下治疗师和咨询师的观点可能会有所帮助。那些正在处理创伤和其他问题的人可能真的会从咨询师那里受益，从一些特定的方式，咨询策略中受益，这些方法和正念紧密地结合在一起，比如辩证行为疗法，躯体体验等等。这可能会引起一些人的兴趣。最后一点，如果你有手机的话，你会发现网上有很多资源、播客和应用程序，你可以用手机收听。图书馆，包括以正念为指导的减压冥想，一系列不同的播客和应用程序，有些是免费的，有些是收费的。所以我会给你们这个名单和薇姬，还有一些链接，你们可以分享其中的一些，让大家有一个起点。
Vicki:那太好了。YouTube,
吉娜:哦，对。是的。我在这里列出的一些是在YouTube上对齐的，是的。(含糊不清的同意)我会在线的。
chen li:大家好，我是杨莉。现在，如果你想尝试一下。现在是时候了，因为很容易尝试。
贾内尔:对，没错。
Vicki:还有一件事我们没有提到，那就是我们在谈论福利的时候。关于抑郁，焦虑，冥想可以帮助缓解。对吗?
贾内尔:对，当然可以。我们谈论了一些好处，只是冥想练习可以有一个真正的镇静身体的效果。这部分本身就是它对经历焦虑或抑郁的人如此有帮助的原因之一。
chen li:大家好，我是杨莉。这是真正的时刻，流行病和所有的分裂。
贾内尔:这也是我鼓励对药物感兴趣的人也去寻找社区的另一个原因。我的意思是，你当然可以在你的客厅里看到它，自己听播客。这是一件好事，有一个伙伴在培养正念练习方面真的很有帮助。这么说吧。至少，至少有一个朋友，或者成为一个团体的一部分。它可以在网上，也可以在你当地的社区。但那真的会有很大不同。我认为这也支持了那些正在经历焦虑或抑郁的人。
chen li:大家好，我是杨莉。我们也很感激我们所有人，尽管我们是在Zoom上见面的。是的，这是和人们一起练习的时间，这是强大而有意义的，真的很享受和一群人一起冥想的这一方面。
珍内尔:有意思的是，大流行的经历让我们陷入了练习台词的境地。我想也许我们是，我有点犹豫要怎么做。但它真的可以很棒。我们发现这很好。是的。是的。减少一定程度的压力，需要去某个地方或什么让它只是简单地坐在你的客厅或其他地方?
chen li:大家好，我是杨莉。chen li:大家好，我是杨莉。这真是太好了。
谢谢你提出这个话题。维姬。非常感谢你邀请我。
chen li:好吧。谢谢你，吉娜。谢谢你抽出时间。
吉娜:是啊。是的。谢谢你！
感谢您收看本期的阿尔杰县社区关怀节目，为所有年轻人和成年人促进安全、健康和繁荣的环境。希望你能收看我们的下期节目。有关AC3的更多信息，请访问Alger CTC.org。本期播客的资金来自美国农业部补充营养援助计划(简称SNAP)。bob体育合法吗密歇根州立大学是一个平权行动，平等机会的雇主，致力于通过多元化的劳动力和包容性的文化，鼓励所有人充分发挥他们的潜力，实现卓越。BOB体育密歇根州立大学推广项目材料对所有人开放，不分种族、肤色、国籍、性别、性别认同、宗教、年龄、身高、体重、残疾、政治信仰、性取向、婚姻状况、家庭状况或退伍军人身份，这些材料是为促进密歇根州立大学推广工作法案而发布的，该法案于1914年5月8日和6月30日与美国农业部合作。bob体育合法吗此信息仅用于教育目的。提及商业产品或商品名称并不意味着MSU扩展的认可或对未提及的产品有偏见。
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