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你的正念指南



我们翻译这篇文章的理由


以正念内观外察,享受更丰富的人生体验,拥抱更细腻的万事万物。

——田阳光


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正念指南


作者:GILL JOHNSON & WILLEM KUYKEN

译者:田阳光 & 徐炜

校对:何翔宇

策划:田阳光 & 郭嘉宁


How to find your mindfulness

如何寻得正念 

With so many approaches to mindfulness, it can be difficult to know where to start. Explore these methods to find what suits you 
获得正念的方法有很多,判断如何入门比较困难。探索以下方法,找到哪种最适合自己。

Need to know 
须知晓

The familiar smell of antiseptic filled her nostrils. The hard plastic seat dug into her legs. Time moved slowly in the hushed room. Charlotte, a young mother with a recent cancer diagnosis, was waiting for the results of her latest scan, and she feared the worst. She then deliberately moved her attention to the sensation of her feet on the floor, and made a careful effort to feel her toes and heels directly. Charlotte was putting into practice the mindfulness skills that she had learnt on a recent eight-week course to cope with her challenging situation. 
鼻腔充斥着熟悉的防腐剂味,双腿感知到塑料椅的坚硬,在安静的房间里,时间悄然流逝。夏洛特,一位最近被确诊为癌症的年轻母亲,正在等待最新扫描结果。她担心最坏的情况会发生。接着,她有意感知双脚与地板的接触,小心努力地感受脚趾和脚跟的知觉。夏洛特正在实践正念技巧,她在最近为期八周的课程中学习了如何应对她所面临的挑战。

In its simplest form, mindfulness is our innate capacity to be aware of our experience as it happens. In any moment, what we attend to is processed by our minds to create our reality: where we place our attention shapes our perception of our world. When we are mindful, we guide that attention to the present moment. 
简单来说,正念是我们与生俱来的能力,能让我们觉知到正在经历的一切。在任何时刻,我们所关注的东西都会被大脑处理并创造出自我的现实。我们所关注的东西塑造着我们对世界的认知。当我们拥有正念,我们就能把注意力引导到当下。

But there’s more to it than that. Mindfulness is not just about what we are aware of, but also how we’re aware of it. True mindfulness involves attending to the present moment with kindness, warmth and interest. By paying a kindly interest to where our attention is focused, we get a better understanding of our actual experience, rather than what we think it should or could be. This open interest in the present moment is described as ‘simple knowing’. 
但它的意义不止如此。正念不仅仅跟我们觉察到的有关,也跟我们如何觉察有关。真正的正念包括以善意、温暖和兴趣关注当下。通过善意地关注我们的注意力集中在哪里,可以更好地了解我们的实际经验,而不是我们认为应该或可能是什么。这种对当下开放的兴趣被描述为“简单的觉知”。

As mindfulness teachers, we know that people are drawn to mindfulness practice for many different reasons. Like Charlotte, some of our participants start mindfulness to manage a period of anxiety, pain, stress or low mood. Another participant, George, wanted a more fulfilling way to live with his hectic and antisocial working hours as a chef. Others simply want to feel better: to move towards improved wellbeing and flourishing. Others have learnt about mindfulness through friends or something that they have read, and have no additional agenda other than curiosity. 
作为正念老师,我们知道人们被吸引并进行正念练习的原因有很多。像夏洛特一样,我们的一些参与者开始正念之旅,是为了应对充满焦虑、痛苦、压力或低落情绪的人生阶段。另一位参与者名叫乔治,他是一名厨师,想要以一种更充实的方式来面对繁忙而与朋友们不同的工作时间。其他人只是想感觉更好:努力改善福祉和增进繁荣。还有一些人则是通过朋友或阅读了解到正念,除了好奇心之外,并没有其他目的。

Many mindfulness teachers, ourselves included, have seen participants experience profound and lasting changes following mindfulness training. This is supported by research studies: mindfulness can reduce suffering or distress caused by, for example, pain, cancer and depression. This is because, in the face of difficulties, mindfulness opens a space in which to respond thoughtfully rather than react on impulse. We can detect our ‘autopilot’ setting – our ‘driven-doing mind’ – before it triggers an impulsive reaction or feeds an unhelpful cycle of thoughts.
包括我们自己在内的许多正念教师,都看到过学员在接受正念训练后发生了深刻而持久的变化。这一点得到了研究的支持:正念能减轻如疼痛、癌症以及抑郁所引起的痛苦或困扰。这是因为,在面对困难时,正念打开了一个空间,在这个空间内,人们可以深思熟虑,而不是冲动地做出反应。我们可以在它引发冲动反应或滋生无益的思想循环之前检测到我们的 “自动驾驶仪 “设置–我们的 “被驱使的头脑”。

As Charlotte waited for her scan results, it would have been easy for her to ruminate or catastrophise about what the future might hold. She could have let her thoughts feed her anxiety. But with mindful awareness, there was space to discover that her actual experience, while doubtless challenging, was not as unmanageable as she thought. 
当夏洛特等待扫描结果时,她很容易会反复思考未来可能发生的事情,加重对病情的预期。她的想法可能会助长她的焦虑。但有了正念,就存在空间可以探索她的实际经历,虽然这无疑充满挑战,但并不像她所想的那样不可收拾。

It’s not just about negative emotions: when you experience moments of happiness or joy, mindfulness can help you savour that experience rather than passing over it lightly. If you can loosen the compulsive power of thought, you don’t need to get lost in thinking about how to hold on to happiness or make it last longer. You can just enjoy the moment as it happens. 
这不仅仅是关于负面情绪:当你经历幸福或快乐的时刻,正念可以帮助你品味这种体验,而不是轻描淡写地一带而过。如果你能摆脱思想的强压,你就不需要迷失在如何抓住幸福或让它更持久的想法中。你可以尽情享受它。

As with many other people, this mindful awareness could benefit you – but it can be difficult to know where to start. There are many options available: mindfulness skills can be self-taught with books, online resources or apps, or learnt in a group with the support of a mindfulness teacher. As with any practice, whether physical training, learning a musical instrument or painting, there are different ways to learn – and it takes time. 
和其他很多人一样,正念意识对你有益,但可能很难知道从哪里开始。有许多选项可供参考:正念技巧可以通过书籍、线上资源或应用程序自学,或者在正念老师的支持下,在小组中学习。与任何练习一样,无论是体能训练、学习乐器还是绘画,都有不同的学习方法,也都需要时间。

Mindfulness practice is more than just sitting still or slowing down our actions. It doesn’t have to be a choice between meditating for an hour every day or not being mindful at all; one size does not fit all. Knowing your reasons for engaging with a mindfulness practice will steer you towards something that works for you. 
正念练习不仅仅是静坐或放慢我们的行动。我们不需要在每天冥想一小时或不冥想之间做出选择。一刀切不适合所有人。知道你进行冥想练习的原因将会引导你走向对你有用的东西。

We describe some ways to try mindfulness below. Some of them are informal – embedded into everyday life – and some of them are formal, requiring a set time and place, and often recorded audio guidance. They all train the key awareness skills of steadying attention, recognising experience through sensing and being, and responding skilfully. 
我们随后将描述一些尝试正念的方法。其中一些是非正式的——嵌入到日常生活中——还有一些是正式的,需要有固定的时间和地点,并通常需要录制好的音频指导。它们都在训练稳定的注意力、通过感知和存在来认识经验以及巧妙地做出反应等关键的意识技能。

What to do 
做什么

Informal practices 
非正式练习

Start the day mindfully. Before you fall asleep at night, set the intention to be aware of your experience as soon as you open your eyes in the morning, before you even leave the cosiness of your bed. You might feel the bedclothes in contact with your skin, or notice smells or sounds. Check how your body feels (is it refreshed or tired?) and what’s going on in your mind (do you feel alert or leaden?) 
有意识地开启新的一天。在晚上入睡之前,告诉自己第二天一睁眼,在离开舒适的床榻之前,就要察觉内心。你可能会感觉到床单与你的皮肤接触,或者注意到气味或声音。感受一下你的身体感觉如何(是焕然一新还是疲惫不堪?)体会你正在思考什么(你感到警觉还是疲惫?)

You might notice your mind catapulting itself straight into thinking about and planning the day ahead. Experiment with pausing and tuning into the rise and fall of your chest or belly as you breathe. Simply feel the direct sensations of your body: the expanding and contracting, the movement of the air. You might discover something new about your breath, body or mind as you do this. You might find your day unfolds differently if you start off your day in this way – treat it like an experiment, and see what you find out. 
你可能注意到你的大脑会直接开始思考并计划一天的生活。试着在呼吸时暂停并调整你胸部或腹部的起伏。只需感受你身体的直接感觉:扩张和收缩,空气的动态变化。当你这样做的时候,你可能会发现一些关于你的呼吸、身体或心灵的新东西。如果你以这种方式开启一天,你可能会发现这一天焕然一新——把它当作一个实验,看看你会发现什么。

Pay attention to daily tasks. You can be curious about all the things you do during the day, paying attention with gentle interest. You can feel the softness of your clothing against your skin as you get dressed, or the froth of toothpaste as you brush your teeth. You can pause to take in how your breakfast looks and savour the aroma before you eat it. As you eat, experiment with really smelling, tasting and savouring your food. You can get a sense of your bodily sensations, thoughts and moods as they change throughout the day. 
注意日常的任务。你可以对一天中会做的所有事情感到好奇,带着温和的兴趣去关注它们。在穿衣服的时候,你能感受到衣服柔软地贴在皮肤上,或者刷牙的时候,你能感受到牙膏的泡沫。你可以在吃早餐之前,暂停一下,看看早餐的样子,品尝它的香味。当你吃东西的时候,尝试着真正闻一闻、尝一尝、品一品你的食物。你可以感受到一天中身体感觉、大脑思维和心中情绪的变化。

Use cues as reminders. Often, the hardest part of being mindful is remembering to experience things with fresh eyes. It can be helpful to renew your intention often, perhaps ‘piggybacking’ your reminders on to ordinary activities, for example, every time a notification arrives on your phone, or every time you wash your hands. Or you can simply pause occasionally during the day. With careful intention, notice the sun on your skin, feel the way your shoulders have tensed up, or savour the taste of your coffee – these can all be moments of mindfulness. 
使用提示来自我提醒。通常情况下,正念实践中最困难部分是记住用新的眼光体验事物。不断唤起你的意念会很有帮助,也许可以在日常活动中设置提醒,例如每次手机接到通知时,或者每次洗手时。或者一天中,你可以偶尔停下来休息一下。只要细心观察,留意皮肤上的太阳光,感受肩膀的绷紧度,或者品尝咖啡的味道——这些都可以成为练习正念的时刻。

Be prepared for some difficulty. Sometimes, you might not like what you observe. This is not a mistake but the reality of our lives. Mindfulness doesn’t increase challenging thoughts, moods or physical pain, but you might notice some distress as you become more attentive to your experience. If this happens, it’s helpful to bring a little lightness and humour when you try again. If it is overwhelming, you can always choose to move away or to stop the practice, perhaps returning when you feel more resilient. In time, you can come to understand these experiences are quite normal and nothing to be afraid of. You can start intentionally choosing what you do and don’t attend to. These informal practices give you the chance to practise paying attention in a particular way without the extra burden of ‘finding time to be mindful’. 
做好面对困难的准备。有时,你可能不喜欢你观察到的事物。这不是个错误,而是我们的现实生活。正念不会增加具有挑战性的想法、情绪或身体上的痛苦,但当你更专注于你的经验之时,你可能注意到一些苦恼。如果发生这种情况,你可以带点轻松和幽默感再次尝试,就会对你有所帮助。如果体验超出负荷,你可以选择离开或停止练习,也许当你恢复常态时再回来。随着时间的推移,你可以理解这些经验是很正常的,没有什么可怕的。你可以开始有意识地选择你做什么和不做什么。这些非正式的练习给了你一个机会,让你以一种特殊的方式去练习关注,而不必有 “抽空练习正念”的额外负担。

Mindfulness is not onerous or mystical. Going for a walk, being with friends or family, eating a meal or showering can all become mindfulness practices if you remember to do it, which in this case stands for: 
正念并不繁琐也不神秘。只要你记得去实践,散步、和朋友或家人一起、吃饭或洗澡的时候都能练习正念,在这里它是指:
• Direct your intention to pay attention; 
• 决心注意
• Observe your experience; 
• 观察体验
• Investigate your responses and reactions; and 
• 调查反应
• Try again (repeat often). 
• 再次尝试(经常重复)

Formal sitting practice 
正式的坐姿练习

Formal practices require a commitment to set aside some time to develop mindfulness through meditation. Meditation helps you to stabilise your attention, find a different mode to operate in, and respond skilfully to your experience. You can meditate in silence or follow an audio guide (see the Links and books section below for resources).We find that practising for 10 minutes can be a useful place to start, but this period can be as short as one minute or as long as several hours. Ultimately, the best length of time for a practice will be the one that you can actually do. 
正式的练习需要承诺留出一些时间来发展通过冥想来发展正念能力。冥想可以帮助你稳定你的注意力,找到不同的操作模式,并巧妙地应对你的经验。你可以静静地冥想,也可以跟着音频指南冥想(见链接)。我们发现,从10分钟的练习开始可以很有用,但这个时间可以短到一分钟或长至几个小时。最终,最好的练习时长将是你能真正实践正念的时长。

Bring your attention to your experience. Set a timer for 10 minutes (or whatever works for you). It might be helpful to shift into a more alert, upright position; or you might choose to shift to a more alert mental gear. Close your eyes or lower your gaze, if that helps you concentrate. Approach the next few moments with even-handed kindness, and sense what’s there. What can you experience through touch, hearing, sight, smell and taste? Take a few minutes to recognise the physical sensations in the body, and how they shift and change. There might be hardness or softness, coolness or warmth, nothing at all – or something completely different. 
集中注意力到你的体验上。设一个10分钟的闹钟(或任何适合你的时间)。把自己转变到更警觉、更中正的状态可能会有帮助;或者你可以选择转换到一个更警觉的心理档位。如果有助于你集中精力,请闭上眼睛或垂下目光。怀着公正的善意进入接下来的时刻,感受那里有什么。你能通过触摸、听觉、视觉、嗅觉和味觉体验到什么?花几分钟时间来认识到身体的感觉,以及它们是如何变化的。它们坚硬或柔软,凉或暖,空无一物——或完全不同的东西。

Don’t fight your thoughts. You might find your mind is distracted or racing with thoughts about the past or the future; they might be regrets, worries or dreams. If this happens, try to simply observe thoughts as thoughts, without adding anything extra to them. Despite common misconceptions, there is no need to resist distractions. Rather, try to rest your attention on your moment-to-moment experience, letting thoughts come and go without chasing after them or pushing them away. 
不要与你的思想缠斗。你可能会发现自己心不在焉,或者陷入与过去或未来的想法的竞争中,它们可能是遗憾,烦恼或梦想。如果发生这种情况,试着把思想仅仅当作思想来观察,而不要给它们画蛇添足。尽管人们普遍存在误解,但没有必要抵制杂念。更确切地说,尽量把注意力放在你的当下体验,让思想跟着体验走,不要追赶他们或推开他们。

Observe what else is happening. You might notice that thoughts are only part of your experience. Maybe you’re also aware of your mood – it might be anxious, sad, happy or something else. Observe those feelings, then move attention back to the whole body and become aware of any physical sensations. Perhaps you can feel tense shoulders, a tight jaw or a smile playing on the lips? These sensations are also part of your immediate experience. Take a few minutes to really explore them. 
观察其他在发生的事。你可能会注意到,思想只是你经验的一部分。也许你同样意识到了自己的情绪–可能是焦虑、悲伤、快乐或别的。观察这些感觉,然后将注意力移回整个身体,并意识到任何身体感觉。也许你能感觉到紧张的肩膀、紧绷的下巴或嘴唇上的微笑?这些感觉也是你即时经验的一部分。花一些时间来真正探索它们。

Become aware of your breath. Let go of all these bodily sensations, moods and thoughts, and become aware of the natural movement of the breath in the body. Notice the flow of air at the tip of your nose or throat, or the rise and fall of your chest or belly. Pay attention to the breath in this way for three to five minutes. If observing your breath exacerbates your anxiety or low mood, you could try focusing on sensations in your feet or hands. 
觉察你的呼吸。放弃所有这些身体的感觉,情绪和思想,并意识到体内的呼吸在自然地运动。注意鼻尖或喉头的气流,或者是胸部或腹部的起伏。以这种方式注意保持呼吸三到五分钟。如果观察呼吸加剧了你的焦虑或情绪低落,你可以尝试把注意力集中在脚或手的感觉上。

Practise often. Try to meditate regularly if you can – as often as feels right for you – as the benefits increase with regular practice. 
经常练习。如果可以的话,试着定期冥想——你可以按照自己觉得合适的频率进行——因为定期练习更能受益。

Try different meditations. There are many formal mindfulness practices that you can explore – some of which we suggest in the Links and books section below. They each have their own unique purpose (for example, training attentional focus on the body, or self-compassion and kindness). You might find it helpful to experiment with different practices to discern which is right for you at any given moment. 
尝试不同的冥想。有许多正式的正念练习您都可以探索——我们在下面的链接和书籍中包含了一些建议内容。它们都有自己独特的目的(例如,训练将注意力集中在身体,或自我同情和善良上)。你可能会发现尝试不同做法并辨别哪种做法对你来说最合适是有益的。

Key points
核心要点

Mindfulness is the innate human capacity to pay attention to the present moment with warmth, kindness and gentle interest. 
正念是人类与生俱来的能力,它使得人可以温暖、善良和温和的兴趣关注当下。

Mindfulness practice involves being interested in your experience, no matter what shows up. Breath, bodily sensations, sounds, thoughts and distractions are all important. 
正念练习包括对你的经验中的任何出现的东西感兴趣。呼吸、身体感觉、声音、思想和神游都很重要。

Informal mindfulness practice involves approaching everyday activities in a particular way. No matter what you are doing, you can choose to pay attention; observe your direct experience and bodily sensations; and investigate your thoughts, moods and reactions. 
非正式的正念练习包括以特定的方式接近日常活动。无论你在做什么,你都可以选择关注,观察你的直接经验和身体感觉,并研究自己的思想、情绪和反应。

Formal practice, such as a sitting meditation with a focus on the breath, involves setting aside time to pay attention to experience in a more structured way. Spend time anchoring your attention on bodily sensations, and notice thoughts and moods. Then deliberately move your attention to the physical sensations of breathing for a few moments. Finally, widen awareness to notice body sensations, thoughts and moods present now before responding to whatever comes next in your day. 
正规的练习,例如专注于呼吸的静坐冥想,包括留出时间来以更系统的方式关注经验。花时间把你的注意力固定在身体的感觉上,并注意到思想和情绪。然后刻意将你的注意力转移到呼吸的身体感觉上片刻。最后,在应对今天接下来的任何事情之前,将注意力延展到当下的身体感觉,想法和情绪。

Remember to do a formal or informal mindfulness practice regularly – several times a week, or even every day, if possible. 
记得定期进行正式或非正式的正念练习——每周几次;如果可能的话,最好每天都要进行。

Learn more 
了解更多

Whatever your reasons for engaging in a mindfulness practice, there is some evidence that more regular practice for longer periods of time means hat you will see more benefits. But keeping a mindfulness practice going can be hard. Sometimes you might be too tired or busy to bother, or feel too fearful to pay attention to your immediate experience, or too distracted with thoughts to notice what else is going on. If you started a mindfulness practice to meet one of life’s challenges, maintaining it might seem less important once the difficulty has passed. 
无论你出于什么原因进行正念练习,有一些证据表明,保持更长时间的规律练习意味着你会获得更多的好处。但是,保持正念练习可能很难。有时你可能太累或太忙而不想被打扰,或者太害怕关注你当下的体验,或者过于分心而无法注意到其他事情的发生。如果你是为了应对生活中的某个挑战而开始练习正念,那么一旦困难过去,维持心态可能就显得不那么重要了。

When our course participant George started mindfulness, he found that scheduling a regular time to practise helped him commit to doing it every day. The novelty of learning something new meant it was easy to stick to the routine. However, as the months passed, his schedule became part of his ‘to do list’ and slowly compounded a sense of obligation to ‘be more mindful’. His guilt increased when the time slot passed without practice… again. If this happens to you, you could find it useful to remind yourself why you started mindfulness in the first place, and reflect on the benefits that you experienced. Try writing it down if that’s helpful. You might remember how mindfulness helped you feel stable and capable. Recall the sense of wellbeing that you experienced when you were actively being mindful. 
当我们的课程参与者George开始练习正念时,他发现安排一个固定的时间来练习更容易坚持。学习新事物的新奇感意味着很容易坚持每天练习。然而,随着时间的流逝,他的日程安排成了他 “必做事项 “的一部分,并慢慢加重了 “更加正念”的义务感。当设定的时间段没有练习时,他的负罪感又增加了……如果这种情况发生在你身上,你可以提醒自己开始正念的原因,并反思你所经历的好处。如果有帮助的话,可以试着写下来。你可能还记得正念如何帮助你感到平稳和能干。回想一下,当你积极地进行心态调整时,你所体验到的幸福感。

Charlotte – the course participant we introduced at the start – was sometimes fearful of what she might find if she paid attention to her experience. She was wary of the pain in her body, as well as the inevitable explosion of thoughts and ‘what-ifs’ when she stopped distracting herself. If this happens, it’s important to recognise the fear or resistance to your experience, which can help to steady you a little. In time, you should find that you can hold more of your experience with compassion and less reactivity. Charlotte was surprised by her increased capacity to hold both the emotions and the physical pain in her awareness as ‘just experience’. 
夏洛特——我们开头介绍的课程参与者——有时很害怕如果她关注自己的经历会发现什么。她对身体的疼痛,以及当她停止分散注意力时不可避免地爆发的想法和 “万一 “感到恐惧。如果发生这种情况,重要的是要认识到你对体验的恐惧或抗拒,这可以帮助你稳定情绪。随着时间的推移,你应该会发现,你可以用同理心和细小的反应来应对更多的经验。夏洛特对自己的能力的提高感到惊讶,现在她能同时容纳情绪和身体上的痛苦,她意识到它们 “只是经验”。

The key to persisting with mindfulness is to pay attention to your experience over and over, in whatever way suits you. Repetition is required to build new neural pathways. This means that mindfulness can actively influence your wellbeing and perhaps even change your brain architecture: for example, the brain regions associated with emotion regulation, memory and learning and perspective-taking. You aren’t stuck with your ‘factory settings’; you can train a more mindful awareness. 
坚持正念的关键是以任何适合自己的方式,一次又一次地关注自己的体验。建立新的神经通路需要重复。这意味着,正念可以积极地影响你的幸福感,甚至可能改变你的大脑架构:例如与情绪调节、记忆和学习以及视角把握相关的大脑区域。你并不拘泥于你的 “出厂设置”,你可以训练更多的心智意识。

As science starts to understand how mindfulness affects the brain, you can become a scientist in the laboratory of your own mind. You can become your own researcher – not to ‘navel-gaze’, but to understand the workings of your own mind and the way you interact with the world. 
随着科学开始了解正念如何影响大脑,你可以成为自己心灵实验室里的科学家。你可以成为自己的研究者–不是为了 “观望”,而是为了了解自己心灵的运作和与世界互动的方式。

Links & books 
链接与书籍

The Oxford Mindfulness Centre offers online courses, including free introductory sessions and podcasts. The Centre for Mindfulness Research and Practice at Bangor University in Wales offers free guided meditations to listen to, including those focusing on the breath, the body, walking and movement. The Mindfulness Centre at Brown University in Rhode Island offers online mindfulness sessions as well as a range of other courses and resources. The Mindful Directory website has an international Find a Mindfulness Professional directory where you can find mindfulness teachers; these guidelines might be helpful if you are looking to learn via this method. The US-based nonprofit behind the Mindful Directory also provides a list of free mindfulness apps, for example Plum Village, which is a free app from the monastic community in France founded by the Zen Master Thich Nhat Hanh (Thay). Meanwhile, the Headspace app is a good paid option; a free trial is available before subscription charges begin.
牛津正念中心提供在线课程,包括免费的入门课程和播客。威尔士班戈大学的正念研究和实践中心提供免费的引导式冥想,包括专注于呼吸、身体、行走和运动的冥想。罗德岛布朗大学的正念中心提供在线正念课程以及一系列其他课程和资源。正念目录网站有一个国际性的“寻找正念专业人员”的目录,你可以在这里找到正念老师;如果你想通过这种方法学习,这些指南可能会有帮助。正念目录网站背后的美国非营利组织还提供了免费的正念应用列表,例如Plum Village,这是一款来自法国禅师Thich Nhat Hanh(Thay)创立的僧侣社区免费应用。同时,Headspace应用也是一个不错的付费选择;在开始订阅收费之前,可以进行免费试用。





  • 本文原载于 Psyche

  • 原文链接:https://psyche.co/guides/how-to-find-the-mindfulness-practice-that-works-for-you



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