掌握当下，轻松生活：专注于当下，让每一次把握成为生活的享受。

Master the Present, Live Easy: Focus on the present moment, making every moment a joy in life.

1. 刻意去找的东西，往往是找不到的。天下万物的来和去，都有他的时间。

1. Things that are deliberately sought after are often not found. The coming and going of all things in the world have their own time.

2. 遇到喜欢吃的东西可以吃到撑得难受，遇到喜欢的**可以通宵看到眼睛酸痛。可即使这样，下次见到喜欢的食物好看的**还是不能自控。喜欢的人也是这样，没有节制地喜欢一次之后也还是想要再冲动一次。

2. When encountering something delicious, one can eat until discomfort, and when encountering something one likes, one can stay up all night until the eyes ache. Yet, even so, when next encountering something delicious or beautiful, one still cannot control oneself. The same is true for people one likes; after an uncontrolled bout of liking, one still wants to act impulsively again.

3. 练习正念前：忙忙碌碌却总感觉什么都没做，瞎忙，越忙越空虚。

3. Before practicing mindfulness: busy and bustling, yet always feeling like nothing has been accomplished, aimlessly busy, the busier I get, the more empty I feel.

4. 真正的爱情是一种精神的爱，它不怕时间的考验，两个追求思想及心灵的沟通，即使在逆境中，仍能令人积极向上，并由心底感受到幸福。

4. True love is a spiritual love that fears no test of time. It seeks communication of thoughts and souls between two individuals, and even in adverse circumstances, it can inspire positivity and bring happiness from the bottom of one's heart.

5. 当你超过别人一点点，别人就会嫉妒你；当你超过别人一大截，别人就会羡慕你。所以，想要摆脱别人的妒忌，请选择更努力。

5. When you surpass others by a little bit, others will be envious of you; when you surpass others by a big margin, others will be envious of you. Therefore, to get rid of others' envy, choose to work harder.

6. 非常有力量的一段话：“人这一生，真正疼惜你，爱你的人并不多，要懂得好好善待自己。不要放大自己的情绪，不要为难自己，永远不要反复咀嚼痛苦，也不要提前焦虑未来。

6. A very powerful statement: "In one's life, there are not many people who truly cherish and love you. You should learn to take good care of yourself. Do not amplify your emotions, do not put yourself in a difficult position, never ruminate over pain, and never worry about the future prematurely."

7. 对生命而言，接纳才是最好的温柔，不论是接纳一个人的出现，还是，接纳一个人的从此不见。

7. For life, acceptance is the best gentleness, whether it is the acceptance of someone's arrival or the acceptance of someone's permanent departure.

8. 正念更多讲的是培养内观能力 （从放松的意义来说，是如此，关注自身会激活副交感神经，从而让人放松）。但我觉得， 在社会当中，也需要很多的外观 （对外部环境的观察感受，这也是温老师说的五感的一部分）。也就是说，我们不能仅关注自身，这让我们显得过于出世， 我们来到这个世界，就是要与世界产生连接的 ，是这个世界带给我们种种经历、感受和情绪，我们观察、学习、警醒、欣赏、感恩，获得更丰富多彩的生活。 最佳状态是，内观外观同时存在，无缝切换，这样，既能从外获取信息，也能向内关照自己。不论内观外观，始终保持允许和不评判的态度，“知道就好，允许就好”，我觉得这才是正念最最重要的理念。 我们需要避免的是成为一个机器人，以自动模式麻木的生活着，看似观，实则未观。当然，做大多数的正念练习时需要的是内观，当觉知到自己在外观时，温柔的把觉知带回来。

8. Mindfulness is more about cultivating the ability to introspect (this is true in the sense of relaxation, as focusing on oneself activates the parasympathetic nervous system, leading to relaxation). However, I believe that in society, one also needs to observe the external environment (this is part of what Teacher Wen refers to as the five senses). That is to say, we cannot only focus on ourselves, as this makes us seem too detached from the world. We come to this world to connect with it; it is this world that brings us all kinds of experiences, feelings, and emotions. We observe, learn, stay alert, appreciate, and be grateful, thereby obtaining a more colorful and rich life. The best state is when introspection and observation coexist seamlessly, allowing us to gather information from the outside while also attending to ourselves internally. Regardless of whether it is introspection or observation, always maintain an attitude of allowance and non-judgment, "knowing is enough, allowing is enough." I think this is the most important concept of mindfulness. What we need to avoid is becoming a robot, living a numb life in automatic mode, seemingly observing but actually not observing. Of course, most mindfulness practices require introspection, but when you become aware of being in observation, gently bring your awareness back.

9. 人生不是由过去的事情组成，也不是由未来的事情组成，而是由当下的每一个瞬间组成。只要可以把握住当下的每一个瞬间，就把握住了整个人生，只要可以在当下取悦自己，一生都会幸福快乐。

9. Life is not composed of past events, nor is it made up of future events, but rather of every single moment in the present. As long as one can grasp every moment in the present, one has grasped the entire life. And as long as one can please oneself in the present, one will live a happy and joyful life throughout one's lifetime.

10. 决定放弃了的事，就请放弃得干干净净。那些决定再也不见面的人，就真的不要见面了。请不要让我再做背叛自己的事了。如果要爱别人，就请先好好爱自己。

10. Once a decision has been made to give up something, please give it up thoroughly. For those who have decided never to see someone again, truly do not see them. Please do not let me do anything that betrays myself again. If you want to love others, please first love yourself well.

11. 这颗心 只容的下一个﹏ 朝思暮想的 你

11. This heart can only contain one... the one you think of day and night.

12. 当有人开始怠慢你，有心欺骗你，决定离弃你，不管借口有多好听，不要信，不管那人有多熟悉，不要留，不管回忆有多难忘，不要哭。那人要走，你留不住的。Work hard And keep drinking——安东尼

12. When someone starts to neglect you, has the intention to deceive you, and decides to leave you, no matter how sweet the excuse may sound, do not believe it; no matter how familiar the person is, do not keep them; no matter how unforgettable the memories are, do not cry. That person is leaving, and you cannot hold them back. Work hard and keep drinking —— Anthony

13. 距离之所以可怕，因为根本不知道对方是把你想念，还是把你忘记。

13. The fear of distance lies in the fact that you have no idea whether the other person is missing you or has forgotten you.

14. 我们都是没有安全感的人，患得患失，但是这种感觉又无法消除，纵使自己知道有些无理取闹，但就是想要证明自己的重要性。这样的我们，该如何是好？

14. We are all insecure people, prone to anxiety and worry, but this feeling cannot be eliminated. Even though we know that some of our actions are unreasonable, we still want to prove our importance. What should we do in such a situation?

15. 世界上最幸福的一件事，就是当你拥抱一个你爱的人时，他竟然把你抱得更紧。

15. One of the happiest things in the world is when you hug someone you love, and they hug you back even tighter.

16. 我们的一生，其实是由每个当下所组成的，因此，试着在每个当下，保持喜悦的心！

16. In fact, our entire life is composed of each moment, so try to maintain a joyful heart in every moment!

17. 说实话，你对每个人都好脾气，其实是因为孤独吧。

17. To be honest, you're always patient with everyone because it's actually due to loneliness.

18. 生命不可轮回，如果有真心爱你的人，请无条件地对他好，但切记，不要把他对你的好当成一种习惯，并且理所应当地接受。

18. Life does not revolve in cycles. If there is someone who truly loves you, please be good to them without any conditions. However, remember not to take their kindness towards you as a habit and accept it as something you are entitled to.

19. 靠谱的人生特征大抵六个字：言寡、体勤、心静。

19. Reliable life characteristics can be summarized in six words: speak less, be physically diligent, and keep the mind calm.

20. 一次，王阳明和一群弟子爬山。山很高，路很陡，遥遥无期，举步维艰。爬到半山腰的时候，有一半以上的弟子都气喘吁吁，浑身无力，他们向老师告饶，放弃了继续爬山的想法。剩下的几个弟子和王阳明一直爬到山顶，看着四周雄奇壮丽的景色，王阳明提出每人作诗三首，以壮胸怀。几个弟子都在抱怨：我们能够坚持着爬上来已经不容易了，现在每人只有半口气吊着，哪还有能量吟诗啊！

20. Once, Wang Yangming and a group of disciples climbed a mountain. The mountain was very high and the path was steep, making the journey seem endless and arduous. Halfway up the mountain, more than half of the disciples were breathless and exhausted, and they pleaded with their teacher to give up the idea of continuing the climb. The remaining few disciples and Wang Yangming kept climbing to the summit, where they were surrounded by the magnificent and spectacular scenery. Wang Yangming suggested that each of them write three poems to expand their horizons. The disciples all complained: It's not easy for us to have climbed up here, and now we each only have half a breath left, where can we find the energy to recite poems!

21. 未来不迎，过往不恋，当下的每一个瞬间，就是生命的唯一瞬间。活好了当下，就活好了一生。

21. Do not anticipate the future, do not yearn for the past; every moment of the present is the only moment of life. Live well in the present, and you have lived a good life.

22. 正念，尝试着给它一个形象的描述， 似乎相当于给自己的大脑安装的一项监测程序，它可以随时随刻监测当下的感受、情绪、念头、行为，并且从不分三六九等 ，只要你告诉它你的选择，那么选择之外的就会自然离开，并且不在过往和将来的事情上做无谓的停留，所有的能量都只用于，过好当下的生活。而我们的正念训练，就是在努力提高这个监测程序的敏感性，让我们愈发有能力做自己生活的主人！

22. Mindfulness, if we attempt to give it a vivid description, seems to be akin to a monitoring program installed in our brains, which can constantly and at any moment monitor our present feelings, emotions, thoughts, and behaviors. It treats all things equally, and as long as you inform it of your choices, the rest will naturally fade away, and it will not unnecessarily linger on past or future events. All the energy is then focused on living the present well. And our mindfulness training is an effort to enhance the sensitivity of this monitoring program, enabling us to become increasingly capable of being the master of our own lives!

23. 我没必要委屈自己去讨好任何人。 况且我也没这么伟大。 喜欢也罢，讨厌也罢，我不在乎。

23. I don't need to put myself down to please anyone. Besides, I'm not that noble. Whether I'm liked or disliked, I don't care.

24. 通常，每一个内心强大的女人背后都有一个让她成长的男人，一段让她大彻大悟的感情经历，一个把自己逼到绝境最后又重生的蜕变过程。一个拥有强大内心的女人，平时并非是强势的咄咄逼人的，相反她可能是温柔的，微笑地，韧性的，不紧不慢的，沉着而淡定的。

24. Usually, behind every strong-willed woman is a man who has helped her grow, a love story that has profoundly enlightened her, and a transformational process that pushed her to the brink of despair and then to a rebirth. A woman with a strong inner self is not usually domineering or aggressive; on the contrary, she may be gentle, smiling, resilient, unhurried, calm, and composed.

25. 练习正念前：经常一心多用，结果每一件事都做不好或者做了却留不下心里的痕迹，记忆力严重下降，乃至丢三落四。

25. Before practicing mindfulness: often multi-tasking, resulting in not doing anything well or leaving no mark on the mind after completing tasks, with a severe decline in memory, and even being forgetful of things.

26. 一个女人成熟的标志，是学会狠心，学会独立，学会微笑，学会丢弃不值得的感情。

26. A mature woman's sign is to learn to be ruthless, to learn to be independent, to learn to smile, and to learn to discard feelings that are not worth it.

27. 因温老师的带领，因各位同学的分享，结合我个人的经历，产生以上个人感悟，有一些仅代表个人观点，于我意义极大，于您而言恰当与否有益与否请自行评判。感谢关注~

27. Thanks to Teacher Wen's guidance and the sharing of all the classmates, combined with my own experiences, I have formed the above personal insights. Some of these insights only represent my own opinions, and they hold great significance for me. Whether they are appropriate or beneficial for you is something for you to judge on your own. Thank you for your attention!

28. 生命中最好的事情，就是找到那个知道你所有的缺点、错误和弱点，却依然认为你非常棒的人。

28. The best thing in life is to find someone who knows all your flaws, mistakes, and weaknesses, yet still thinks you're amazing.

29. 我想和你一起生活，在某个小镇，共享无尽的黄昏，和绵绵不绝的钟声。在这个小镇的旅店里的古老时钟敲出的，微弱响声，像时间轻轻滴落。

29. I want to live with you in some small town, sharing endless evenings and the continuous chimes of the clock. The faint sounds of the ancient clock ticking in the inn of this small town, like the gentle滴答 of time.

30. 要知道一个男人爱不爱你，那还不容易吗？爱你的那个人会给你尊严。什么样的尊严？他让你觉得自己高贵。

30. Isn't it easy to know whether a man loves you or not? The one who loves you will give you dignity. What kind of dignity? He makes you feel noble.

31. 生活本来很不易，不必事事渴求别人的理解和认同，静静的过自己的生活。心若不动，风又奈何。你若不伤，岁月无恙。人生四然：来是偶然，去是必然，尽其当然，顺其自然。

31. Life is inherently difficult; there is no need to seek others' understanding and approval for everything. Just quietly live your own life. If your heart does not move, what can the wind do to you? If you do not hurt yourself, time will pass without harm. The four inevitabilities of life: coming is accidental, going is inevitable, do what should be done, and follow nature.

32. 以下关于我自己 ：

32. The following is about myself:

33. 到头来，你活了多少岁不算什么，重要的是你是怎么走过这些岁月的

33. In the end, it doesn't matter how many years you have lived; what matters is how you have lived through these years.

34. 爱情，不是得到，就是学到。接受人性会有卑劣面这一点，然后，爱到不爱时转身。

34. Love is either about gaining or learning. Acknowledge that humanity has a dark side, and then, turn away when the love fades.

35. 我喜欢现在的自己，褪尽曾经的幼稚；我更喜欢明天的自己，会比今天更美丽。

35. I like myself now, having shed my former naivety; I even more like the me of tomorrow, who will be even more beautiful than today.

36. 你想一直让她笑又如何？女人总是会去找让她哭的那个人。

36. What if you want to keep her laughing all the time? Women will always go to the person who makes her cry.

37. 大器不必晚成，趁着年轻，努力让自己的才能创造最大的价值。我们不能选择命运，但是我们能改变命运。给自己一片没有退路的悬崖，就是给自己一个向生命高地冲锋的机会。

37. Great talents do not necessarily have to wait until late to achieve success. Take advantage of your youth and strive to maximize the value of your talents. We cannot choose our destiny, but we can change it. Give yourself a cliff without a retreat, and it is a chance to charge towards the high ground of life.