在纷繁复杂的世界中，我们如何提升生命质量？远离极致关系，简化日常琐事，放下过往，让心灵回归宁静。

In this complex and chaotic world, how can we improve the quality of life? Stay away from extreme relationships, simplify daily trivial matters, let go of the past, and let the mind return to tranquility.

1. 时间在往前走，人也应该跟着往前走。如果总是纠缠往事，被过去束缚手脚，封锁内心，人生其实已经定格。

1. Time moves forward, and so should people. If one always dwells on the past, being bound by the past, restricting oneself, and sealing one's inner self, then life has actually become static.

2. 宣泄情绪的方式方法有很多，你可以选择去看一部喜剧**，放肆大笑；你可以考虑去运动一场，出一出汗；你可以尝试做一次冥想，净化放空。选择一项你认为有用的方式即可，能及时将你从风暴深渊中拉回来。

2. There are many ways to vent emotions. You can choose to watch a comedy and laugh heartily; you can consider going for a workout to sweat it out; or you can try a meditation session to cleanse and empty your mind. Just pick a method that you find helpful, and it will be able to pull you back from the depths of the storm in a timely manner.

3. 懒惰意味着别人做不到你希望他们做的事，反之亦然。这未必是懒；这是你在控制（操纵别人去做事）却没有能力说清楚，直接说他们懒惰是一个好借口。

3. Indolence means that others cannot do what you wish them to do, and vice versa. This is not necessarily laziness; it is because you are in control (manipulating others to do things) but lack the ability to express it clearly. Accusing them of laziness is a convenient excuse.

4. 正确地专注是将心与脑统一起来。以这方式省察，促使你培养出善巧的前进。当然，省察将使你的禅修更上一层：它将使你清晰地了解你自己。

4. Proper focus is to unify the heart and the mind. With this kind of observation, it encourages you to cultivate skillful progress. Of course, the observation will elevate your meditation to a higher level: it will enable you to clearly understand yourself.

5. - 将你的注意力有次序地扫过你的身体。

5. - Direct your attention in an orderly manner to scan your body.

6. 行走的练习带来能量与流动，因此，保持步伐稳定，并且只让变化的现象流过内心。审察现象的流过，而不要期待内心将像坐着时那么宁静。很多次我们被妄念之流 所占据，走到路径的终端，再重新开始。但这是很自然的，一个未训练的心会卷入念头和情绪之中。因此，不要没有耐心，要学习如何放下并重新开始。安适感和宁 静就会生起，在自然而没有压力的情况下，允许内心变得开放与清明。

6. The practice of walking brings energy and flow, so maintain a steady pace and allow the phenomena of change to pass through your inner self. Observe the flow of phenomena without expecting your inner self to be as tranquil as when seated. Many times we are overwhelmed by the stream of delusion, reach the end of the path, and then start over. But this is natural; an untrained mind tends to get caught up in thoughts and emotions. Therefore, do not be impatient and learn how to let go and start anew. Comfort and tranquility will arise, and in a natural and pressure-free way, allow your inner self to become open and clear.

7. 另外，如果你不把事物落实到每一分钟，那么你可以接触到那些不期而遇的小确幸，这可以帮助你放松，并且让你有精力去应对任何事。

7. Additionally, if you don't plan everything down to the minute, you can encounter those unexpected little joys, which can help you relax and give you the energy to deal with anything.

8. 目录部分1：调整心态1、反思懒对你来说意味着什么。

8. Part 1 of the Directory: Adjusting Attitudes 1. Reflect on what being lazy means to you.

9. 即便事情已经过去很久，他仍然沉浸在痛苦的回忆里惶惶不安。他总是看见漫天蔓延的大火，面目全非的孩子，以及妻子绝望的哭喊。

9. Even though a long time has passed since the incident, he still lives in a state of unease, immersed in the painful memories. He constantly sees the widespread fires in the sky, children whose faces are unrecognizable, and his wife's desperate cries.

10. 找到生活压力的关键点，推动这些事并不是推倒砖墙。找到用什么能化解这些压力，而不是去逃避。

10. Identify the key points of life pressure, and pushing these things is not about knocking down brick walls. Find out what can relieve these pressures instead of avoiding them.

11. 当熟悉这些不断生灭的体验与情绪后，就变得很清楚了：在它们之内没有永恒的东西，因此，它们都不是真正属于你的。而且，当心内的成员安静下来，呈现出一颗 光明空阔的心，于此找不到纯粹的个人特性。这点不易了知，但实际并没有「我」、没有「我的」，这是「无我」的特性。

11. After becoming familiar with these ever-changing experiences and emotions, it becomes clear: there is nothing eternal within them, and therefore, none of them truly belong to you. Moreover, when the members of the mind settle down and present a heart that is bright and spacious, one cannot find pure personal characteristics within it. This is not easily realized, but in fact, there is no 'I', no 'mine', which is the characteristic of 'no self'.

12. 定期与一些朋友禅修非常有助于练习的持续与智慧的增长。

12. Regularly practicing meditation with some friends is very helpful for maintaining the continuity of the practice and for the growth of wisdom.

13. 比如我们担心期末考试成绩不好，那就在考试周好好准备，每天都有目的、有安排地进行下去，到考试的那一天也自然胸有成竹、胜券在握了。然而如果只是担心成绩不好，并没有行动、持续摆烂的话，考试周将会在无比焦虑又无比空虚的矛盾中煎熬地度过，最终的成绩也会一塌涂地。

13. For example, if we are worried about not doing well on the final exam, we should prepare well during the exam week, proceeding with purpose and arrangement every day, and by the day of the exam, we will naturally be confident and have a winning hand. However, if we only worry about poor performance without taking action or persistently slacking off, the exam week will be spent in a state of intense anxiety and emptiness, and the final results will be utterly disastrous.

14. 看看你是否也在百忙之中得到过好处。每次当你说着工作消耗了你的生命，时间都被工作表排满，你抱怨着没有机会去调节。总体来说，人们关于懒惰的审判都像譬如一事无成，二流子，混时间，同时把这些想法灌输给别人。我们不停地给别人贴这样的标签，哪怕我们自己超负荷工作。那些休息的人确实效率高而开心，讽刺地是，大多数人的工作时间更长，却还要一直把目光放在他们身上。

14. Consider whether you have also reaped benefits amidst your busy schedule. Every time you say that work has drained your life, and your time is filled with work schedules, you complain about not having the opportunity to unwind. Overall, people's judgments about laziness are like calling someone aimless, a slacker, or someone just killing time, while simultaneously instilling these ideas in others. We keep labeling others with such tags, even when we ourselves are overworking. The people who rest are indeed efficient and happy, and ironically, most people work longer hours yet their attention is constantly drawn to them.

15. 偷懒和一直以来的懒散是不同的，也应该跟这样的人保持些距离，不然你就会和蟑螂为伍。偶尔不洗碗不洗毛巾没关系。只是当你打开厨房门时迎面而来的一股恶臭会让你觉得这是个大工程，而不是你期许的少花点时间。

15. Procrastination and being lazy all the time are different, and one should also keep some distance from such people, otherwise you will be in the same company as cockroaches. It's fine to occasionally not wash the dishes or the towels. It's just that when you open the kitchen door and are greeted by a foul smell, it makes you feel it's a big task, not the time-saving one you were hoping for.

16. 在一个开阔的地方，量约25-30步的距离(或两棵树中间的明确路径)做为禅修的路径。站在路径的一端，并由身体的感受使心平静。首先，站直，上臂自然下垂，双手轻握于胸前或背后，将注意力置于身体的感受。

16. In an open area, measure a distance of about 25-30 steps (or a clear path between two trees) as the meditation path. Stand at one end of the path and let your body's sensations bring your mind to peace. First, stand up straight, with your upper arms naturally hanging down, and your hands gently clasped in front of or behind you, focusing your attention on the sensations of your body.

17. 如果你喜欢画画很多年，你也许能够到人们对专业期许的那个点。认真问问自己，你是否想以此为工作，从此改变她在你生活中的位置。如果你跟随了梦想的脚步把它变成了自己的职业，那么养成一个不用去在乎它好不好的习惯很重要。而且市场上足够多的工艺品和爱好只够支付成本费，只够维持你简单的生活。

17. If you have enjoyed painting for many years, you might have reached the point where people expect you to be professional. Seriously ask yourself if you want to make it your job and change its place in your life. If you have followed the path of your dream and turned it into a career, it is important to develop the habit of not caring whether it's good or not. Moreover, there are enough craft and hobby items in the market that only cover the cost, only enough to maintain a simple lifestyle.

18. 生命的能量是有限额的，把它浪费在一些不值得的人和事上，你就会消耗自己，痛苦不堪。把它用在值得的事情上，你就能滋养自己，成全自己，获得想要的幸福感和价值感。

18. The energy of life is limited. Wasting it on people and things that are not worth it will consume yourself, leading to immense suffering. Use it on things that are worth it, and you can nourish yourself, fulfill yourself, and obtain the desired sense of happiness and value.

19. 中年汉子虽然受到了法律的制裁，但小王也遭受横祸，身心受到严重伤害。

19. Although the middle-aged man was subjected to legal sanctions, Xiao Wang also suffered a misfortune, leading to severe physical and mental injuries.

20. 懒惰意味着你有一个应该去做和不想动的心理斗争。也有可能这会迁怒于外界压力。

20. Laziness means you have an internal struggle between what you should do and what you don't want to move. It's also possible that this may be a result of resentment towards external pressures.

21. 别人都像躲避瘟疫一样远离他，妻子也无法忍受，离他而去。

21. Everyone kept their distance from him as if he were a plague, and his wife could not bear it either, so she left him.

22. 如果你很浮躁、激动，只要放松。安详地练习，倾听内心的声音—不需要相信它。

22. If you are restless and excited, just relax. Practice calmly, listen to the voice within — do not believe it.

23. 享受自然。最后一次去户外看美景是什么时候？当你回答"还是孩子时"或"从不"，那么你去户外的时间严重逾期了。即使你不是户外爱好者，仅仅只是在田野，湖泊，森林，花园和山脉中呆上几个小时，就可以帮你平缓情绪，让身体和大脑重新得到活力。带上朋友，一些读物，小吃或者其他可以帮助你放松的东西。不要带上工作或一心二用。只是去适应那种事情并不多的状态。

23. Enjoy nature. When was the last time you went outside to enjoy the beautiful scenery? If you answer "when I was a child" or "never," then you have been overdue for going outdoors. Even if you are not an outdoor enthusiast, just spending a few hours in fields, lakes, forests, gardens, and mountains can help soothe your mood and rejuvenate your body and mind. Bring friends, some reading material, snacks, or anything else that can help you relax. Don't bring work or multi-task. Just go with the flow of a state where there are fewer things to do.

24. 不要责怪自己冷漠，这是允许的！这也可以称作是“灵魂的回归”，但是不要对自己没有做更多而抱歉。

24. Don't blame yourself for your indifference, it is allowed! This can also be called the "return of the soul," but don't apologize to yourself for not doing more.

25. 不缠小事，才能做大事，做成事。

25. Only by not getting entangled in trivial matters can one accomplish great things and achieve success.

26. 然而，经由内观禅修的练习，你发现了一个空间，使你从所期望的、所想要的自己后退一步。检查这些想法，将逐渐明显地看出你并没有拥有「我」或「我的东 西」，只有心中来来去去的简单体验而已。因此，例如你观察自己易怒的习性，你不因而沮丧，你不加强它，这习性就逐渐灭去。它可能会再回来，但这次会弱些， 你也知道如何去处理。经由培养安详的注意力，情绪静了下来，并且消逝，留下清明、鲜活的心。这就是内观往前的道路。

26. However, through the practice of Vipassana meditation, you discover a space that allows you to take a step back from the expected, desired version of yourself. By examining these thoughts, it gradually becomes apparent that you do not possess a 'self' or 'my things,' but only simple experiences that come and go in the mind. Therefore, for example, when you observe your tendency to be easily angry, you do not become discouraged by it; you do not reinforce it, and the habit gradually fades away. It may return, but this time it will be weaker, and you will also know how to handle it. By cultivating a tranquil attention, emotions settle down and disappear, leaving a clear, vivid mind. This is the path of Vipassana meditation.

27. - 使用一个小而稳的坐垫，置于臀部的后部以支撑臀部的角度。

27. - Use a small and stable cushion, placed at the back of the buttocks to support the angle of the buttocks.

28. - 试着张开眼晴来禅修。

28. - Try to meditate by opening your eyes.

29. 懒惰意味着你很放松松懈。就像留着一大堆没洗的盘子，却不想动遇到突发状况你觉得糟糕吗？而有新活力和幸福感的事对你而言又怎样呢？

29. Laziness means you are relaxed and lenient. Like having a pile of unwashed dishes but not feeling like doing anything about it; would you feel bad if an emergency came up? And how about new vitality and happiness?

30. 你可以听你最喜欢的音乐，抚摸你的猫，吃冰淇淋，或任何你想坐着干的事。

30. You can listen to your favorite music, pet your cat, eat ice cream, or do anything else you want to sit and do.

31. 简单生活。买更少的衣服，少开车，少点物质需求，那么你将会花费更少的时间和精力在保养上。花些时间将很久没穿过的衣服捐或丢掉，把厨房里的陈列柜整理干净，让社交生活少点忙碌，让你的生活变得尽可能简单。尽管眼下这会花费你很长的时间，但之后这会带给你更多的便利。问问你自己，是否有应承过多的活动，自愿去帮助很多朋友，烧很多复杂的大餐，或者延展开很多活动以至于自己没有时间放松。

31. Simple living. Buy fewer clothes, drive less, reduce material needs, and you will spend less time and energy on maintenance. Spend some time donating or discarding clothes that you haven't worn for a long time, clean up the cabinets in the kitchen, reduce the hustle of social life, and make your life as simple as possible. Although this may take a lot of time right now, it will bring you more convenience later. Ask yourself if you have over-committed to too many activities, volunteered to help many friends, prepared many complex meals, or extended too many activities to the point where you don't have time to relax.

32. 内耗之所以危害巨大，是因为它是纯粹的心累加耗脑。内耗只是停留在思考，而没有付诸于行动。

32. The reason why internal friction is so harmful is because it is purely a drain on the heart and mind. Internal friction only remains in the realm of thought and never translates into action.

33. 反思你的懒是不是你做的更少，想想是从什么时候开始用更少的时间完成任务成了一个陋习。你希望一直兢兢业业费劲地做事吗？如果是，又是为了什么呢？如果可以用更少的精力达到相同的结果，那为什么不试试？先不要去想现实，跳出拘束来思考：几乎所有的技术革新都是因为懒。我们开车是因为懒得走；用洗衣机是懒得洗；用电脑是因为懒得手写（除此之外，电脑打字更快，可以更快完成，更早休息）

33. Reflect on whether your laziness is due to doing less, and think about when it started to become a habit to accomplish tasks with less time. Do you hope to keep working diligently and energetically all the time? If so, then for what reason? If you can achieve the same results with less effort, why not give it a try? Don't dwell on reality for the moment; think beyond constraints: almost all technological innovations are due to laziness. We drive cars because we're lazy to walk; we use washing machines because we're lazy to wash by hand; we use computers because we're lazy to write by hand (besides, typing on a computer is faster, allows us to complete tasks more quickly, and take a rest earlier).

34. 用同样的方式，对自己以外的世界生起善意。散布慈心的一个简单方式是按阶段来进行。从自己开始，将慈心配合气息的运动：「愿我安好。」而后，想到这些你所 喜爱和尊敬的人，愿他们安好，一个个进行。接着移到好朋友们，而后是泛泛之交，「愿他们都安好」。最后，内心想到这些你害怕、不喜欢的人，对他们继续一直 散布你的慈心。

34. In the same way, cultivate benevolence towards the world beyond yourself. A simple way to spread compassion is to do it step by step. Starting with yourself, combine the compassion with the movement of your breath: "May I be well." Then, think of the people you love and respect, and wish them well, one by one. Next, move on to your good friends, and then to acquaintances, "May they all be well." Finally, within your heart, think of those you fear or dislike, and continue to spread your compassion towards them.

35. - 保持肌肉放松，想象有人轻轻在两肩胛骨之间前推。这使你有个观念，知道你是否无意地弯下双肩而封闭胸部。

35. - Keep the muscles relaxed and imagine someone gently pushing forward between your shoulder blades. This gives you an idea of whether you are unintentionally hunching your shoulders and closing your chest.

36. 警告一些人就是天生很勤快，还对别人的不够勤劳凭足论道。对于这种人，保持忙碌就是个习惯和道德准则。

36. Warning some people is that they are naturally very diligent, and they even justify others' insufficient diligence. For such people, staying busy is a habit and a moral principle.

37. 许多狩猎和采集部落有一种模式，做最坏的打算而不是至少维持基础需求。减少基础需求可以节省大量的时间去做自己想做的事。

37. Many hunting and gathering tribes have a pattern of planning for the worst rather than at least maintaining basic needs. Reducing basic needs can save a great deal of time to do what they want to do.

38. 少上网，少用社交媒体，少发一些看似"义务"的短信，除非是必要的即时信息。

38. Spend less time online, use social media less, and send fewer messages that seem like "duties," unless it is necessary for immediate information.

39. 想象你一整天都在为狂热的活动奔波，却只完成了一点，尤其是评估上一个成就是否持久时。

39. Imagine you spend the whole day running around for passionate activities, yet only achieve a little, especially when assessing whether the last achievement is enduring.

40. 当我们的内观加深后，我们更看清我们行为的结果：由于善意、诚实与正知的提升，就会得到安详；由于愚痴、疏忽的生起，就会惹来麻烦。以较高的敏感度，我们 观察出造成自己和别人的苦恼，由此常激励我们要更有智慧地生活。为了内心的真正安详，不可或缺的是要将形式的禅修结合到热心于职责，以照顾自己和别人。

40. As our insight deepens, we become more aware of the results of our actions: tranquility is gained through the cultivation of goodwill, honesty, and right understanding; trouble arises from ignorance and carelessness. With a higher sensitivity, we observe the causes of suffering in ourselves and others, which often motivates us to live more wisely. For the true tranquility of the mind, it is indispensable to integrate the practice of meditation into a passionate commitment to duty, to care for ourselves and others.

41. - 观想光遍布身体，这有助于舒缓疼痛。实际试着将慈悲的光聚集于痛苦的部位。

41. - Visualize light permeating your body, which can help alleviate pain. In fact, try to concentrate the compassionate light on the area of pain.

42. 采用使你背部挺直而没有压力的姿势。可用简单的直椅或用莲花坐姿的一种。这些最初看来笨拙，但久了会稳而平衡，使心喜悦且身体不累。

42. Assume a posture that keeps your back straight without any pressure. This can be a simple straight chair or a lotus sitting posture. These may initially seem awkward, but over time they become steady and balanced, bringing joy to the heart and not tiring the body.

43. 把心态放平。如果你曾有那么一整天，坐在那里自豪地看着，什么事都没有。或在门廊的电视机前，找一个最舒服的姿势坐着，双脚向后倾斜，什么事都不做，那么你绝对会很享受。不用去想之后你要做的事或要决定的事有多烦，就去想那些让你开心的事，要么什么都不去想。人人都希望偷懒的时候有个伴，如果你有个朋友想做点什么事情，那么叫他别做了，你们一起偷个小懒。

43. Keep a calm attitude. If you've ever had a whole day where you sit there proudly watching, nothing happens. Or sit in the most comfortable position in front of the TV on the porch, your feet leaning back, doing nothing, you'll definitely enjoy it. Don't worry about how烦 the things you have to do or decide after that are, just think about the things that make you happy, or do nothing at all. Everyone hopes to have a companion when they're loafing around, so if you have a friend who wants to do something, tell them not to, and you can both take a little break together.

44. 反思你的懒是不是你做的更少，想想是从什么时候开始用更少的时间完成任务成了一个陋习。

44. Reflect on whether your laziness is due to doing less, and think about when it started to become a bad habit to complete tasks with less time.

45. 余生，不理烂人，不缠小事，不扯过去，珍惜有限的生命能量，聚焦精力创造自己想要的生活。

45. For the rest of my life, I will not deal with fools, not be entangled in trivial matters, not drag up the past, cherish the limited energy of life, and focus my energy to create the life I want.

46. 一个安静的房间，其内没有很多东西使人分心，这样最为理想，要有光的设备并且具有足够空间，会有明亮清净的效果；凌乱而暗的房间就只有反效果。时间也很重 要，特别是大多数人的日子都安排固定的日常工作。当你正有一些事必须做，或者当你处在时间的压力时，禅修就没有用。腾出一段时间，例如一早或工作完后的晚 上，你能真正全心注意练习，这样最好。开始时，一次约十五分钟。在限定的时间及力气内认真练习，并避免机械性做法。禅修的练习，若以诚意来检查自己并使自 己安详，将自然而然地坐得久而好。

46. An ideal quiet room, free of many distractions, with proper lighting and sufficient space, will create a bright and serene effect; a chaotic and dark room will only have the opposite effect. Time is also very important, especially since most people have a fixed daily routine. Meditation is not helpful when you have something important to do or when you are under time pressure. Set aside some time, such as early in the morning or in the evening after work, when you can truly give your full attention to the practice, which is best. Start with about fifteen minutes at a time. Practice seriously within the limited time and effort, and avoid mechanical approaches. With sincerity, checking oneself and achieving tranquility through meditation practice will naturally allow you to sit longer and better.

47. - 注意并轻轻放松颈肩区域的压力。

47. - Pay attention and gently release the tension in the neck and shoulder area.

48. 在日常生活的变动中，能够走到一个宁静的觉醒中心，就是一个成熟练习的征兆，因为内观已经深化而能用到所有的经验中。不论你做什么：日常家事、开车、喝 茶，要将内观用上。提起觉知，将它稳定地摆在你所做的事上，并且在动作中探究内心的性质。集中练习于身体的感受、心理的状态，或眼、耳、鼻识，能培养出进 一步的审察，这将使世间的工作转成内观的基础。

48. In the fluctuations of daily life, being able to reach a serene center of awareness is a sign of mature practice, because mindfulness has deepened and can be applied to all experiences. Whatever you do: household chores, driving, drinking tea, incorporate mindfulness. Cultivate awareness, firmly place it in the activities you undertake, and explore the nature of the inner self in your actions. Focusing the practice on bodily sensations, mental states, or the sensory awareness of the eyes, ears, and nose, can cultivate further discernment, which will transform worldly work into the foundation of mindfulness.

49. 他变得暴躁，神经质，不可理喻，经常无缘无故对人吼叫，一言不合就大打出手。

49. He became irritable, nervous, and unreasonable, often shouting at people for no apparent reason and resorting to a fistfight at the slightest disagreement.

50. 小提示每隔一个礼拜偷个懒。或礼拜天，或一个下午晚上。就这一次，不回应任何信息，也不必感到愧疚。在这个时间里，你会慢慢形成生活的平衡感。

50. Little tip: Take a break every other week. It can be on Sundays or one afternoon/evening. Just this once, don't respond to any messages and don't feel guilty. During this time, you will gradually develop a sense of balance in your life.

51. 晚上卧下，侧卧一边，花几分钟来禅修。身体伸直，将一臂折起，用手支持头部。

51. Lie down at night, lying on one side, and spend a few minutes in meditation. Keep the body straight, fold one arm, and use the hand to support the head.

52. 提升生命能量最好的方式，是不理烂人，不缠小事，不扯过去。从容经营好自己的生活，不为一些无关紧要的事情耗费能量。

52. The best way to enhance life energy is to ignore the unpleasant people, not get entangled in trivial matters, and not dwell on the past. Take a relaxed approach to managing your own life and do not waste energy on things that are not important.

53. 变懒的另一个好处是用更好的方法做事，省时又省力。而且也得感谢这些对传统技术的挑战，让你相信变懒对于今后还有意义。

53. Another benefit of getting lazy is doing things in better ways, which saves time and effort. And we also have to thank these challenges to traditional techniques, which make you believe that getting lazy still holds meaning for the future.

54. 让沉默走进你的生活。让沉静扎根于你的大脑。

54. Let silence enter your life. Let serenity take root in your mind.

55. 暂时忽略住在心里的勤劳因子。勤劳是一种习惯（这是毋庸置疑的），但并不是成功的捷径。一直处在繁忙状态中会使你的明显下降，因为你一直把注意力放在忙上而不是成果上。放慢脚步，而不是跑来跑去做很多事。做得更少一些但要有一个冷静平和的生活状态。要学会享受一种静下来什么也不去做的状态。更放松一些，常微笑，生活得更快乐。看看你的任务清单，问问自己有多少是真正需要去做的。做少量的事，但不要让压力占据你所有的时间。

55. Temporarily ignore the diligent factor within you. Diligence is a habit (there is no doubt about that), but it is not a shortcut to success. Always being busy can significantly decrease your productivity, because you keep your attention on busyness rather than on results. Slow down, rather than rush around doing many things. Do less but maintain a calm and peaceful state of life. Learn to enjoy a state of stillness where nothing is being done. Be more relaxed, smile often, and live a happier life. Look at your to-do list and ask yourself how many of the tasks truly need to be done. Do fewer things, but do not let stress occupy all your time.

56. 董宇辉大学毕业后，到新东方当老师。参加集体备课的时候，大家都在错别字和标点符号上下功夫，不仅耽误时间，对提升教学质量毫无益处。

56. After graduation from university, Dong Yuhui became a teacher at New Oriental. During the collective lesson preparation, everyone was focusing on correcting misspellings and punctuation marks, which not only wasted time but also had no benefit in improving the quality of teaching.

57. 经由内观禅修的练习，你将更清楚看到自己的心态，知道那些是好的，那些会制造麻烦。一个开放的心态将洞察不愉快的体验，例如，了知内心对痛苦或疾病的反应 方式。当你以这方式接近这些体验，你经常可以解除对痛苦的压力与抗拒，并且大幅度地舒缓。相反的，不耐烦的心情将有完全不同的结果：如果别人干扰你的禅 修，你就对他们生气；如果你的练习不如预期进步，你就失望；对没意义的琐事生起不快的情绪。禅修教导我们内心的安详与否，主要是决定于是否能以省察与开放 的心，来审视生活的种种事件。

57. Through the practice of mindfulness meditation, you will become more aware of your own mindset, recognizing what is good and what can cause trouble. An open mindset will insight unpleasant experiences, such as, understanding the internal response to pain or illness. When you approach these experiences in this way, you often can alleviate the pressure and resistance towards pain, and significantly ease it. Conversely, impatience will lead to different outcomes: if others disturb your meditation, you get angry with them; if your practice does not progress as expected, you feel disappointed; and you develop unpleasant emotions over trivial, meaningless matters. Meditation teaches us that the tranquility of the mind largely depends on whether we can examine and be open to the various events of life with insight and an open heart.

58. 或者你可以每小时都做一些关键性的行为最终完成任务。按这一点，花点时间梳理工作，就能明了是看起来很忙还是确实很高效。

58. Or you can complete the task by performing some critical actions every hour. On this point, taking some time to organize your work will help you understand whether you are actually busy or just appearing to be efficient.

59. 当坐着时，可达成将心聚焦于身体。你须要找一段时间和一个地点使你宁静并且免于干扰。

59. When sitting, it is possible to achieve the focus of the mind on the body. You need to find a period of time and a place that allows you to be tranquil and free from disturbances.

60. 现在，集合你的注意力，开始慢慢地往下注意整个身体。注意感受。松弛任何紧张，特别是在脸、颈、手。眼可合着或半开。

60. Now, gather your attention and begin to slowly direct it down your entire body. Pay attention to the sensations. Relax any tension, especially in the face, neck, and hands. Your eyes can be closed or half-open.

61. 要相信你托付的人。合作使工作变得毫不费力。让每个人作为团队成员的其中一名早点回家，无论是工作，还是当地教会的聚会，或是一个维基百科的大型活动。

61. Trust the person you entrust. Collaboration makes work effortless. Let everyone, as one member of the team, go home early, whether it's work, a local church gathering, or a large Wikipedia event.

62. 最好让大家一起做清洁，烹饪，组织大扫除。大多数人会发现这着实很无聊，而一起做至少会让这个过程有趣很多。很有可能愤怒和懒惰源自于最开始的家务分配。

62. It's best to have everyone participate in cleaning, cooking, and organizing major cleaning sessions. Most people will find this to be quite boring, but doing it together can make the process much more enjoyable. It's very likely that anger and laziness stem from the initial distribution of household chores.

63. 学会顺其自然，寻找机会，找事物的自然规律，并且在需要的时候着手去做。你不能控制结果，但你可以学着如何更顺利地开展工作以及做一些自己面对突然发生事情时的建设性准备（比如把你的应急设备准备到位），然后你就可以减少事物的结果对你的影响了。

63. Learn to go with the flow, seek opportunities, find the natural laws of things, and take action when necessary. You cannot control the outcome, but you can learn how to work more smoothly and make constructive preparations for sudden events that may arise (such as having your emergency supplies ready), thereby reducing the impact of the outcome of things on you.