原作者：
来源How to Be Mindful and Have More Positivity | Adventures in Positive Psychology
译者非粪青
Most of the time we lack awareness of the assumptions and evaluations we constantly make about ourselves, others, and the world at large. We go through life being mindless and unaware of our thinking patterns, feelings, and motivations.
很多时候，我们察觉不到我们经常对自己，他人和这个普通世界的假定和评价。我们不经意地走过了一生，没有留意我们的思维方式，感受和动机。
In mindless states our emotions are driven by our unconscious beliefs and interpretations of the world, which in turn impacts our behavior. We encounter a new situation or new person and immediately begin to evaluate in terms of “good” and “bad” or “right” and “wrong.”在不专注的状态下，我们对世界无意识的信仰和诠释驱动着我们的情绪，而各种情绪反过来又影响我们的行为。我们遇到一个新的情景或者一个陌生人时，我们会用“好”“坏”或者”对“”错“这类词，迅速的开始对其进行评估。
This dichotomous thinking provides a critical and judgmental view of ourselves and the world around us, and ultimately leads to destructive emotions, such as envy, resentment, shame, and greed.
这种极端的思维对于思考我们自己及身边的世界是具有批判性和审判性的，而且最终会导致破坏性的情绪，比如嫉妒，愤恨，害羞和贪婪。
Learning to be mindful or our assumptions, beliefs, and evaluations can lead to a more positive state of mind by disciplining the mind and gaining awareness.学着保持专注，通过训练大脑，增加感悟，我们的假设，信仰和评价就会使大脑进入一个更加积极的状态。
How, specifically does mindfulness lead to more positivity?专注怎么就能特别地提高积极性呢？
Mindfulness leads to less worry. When we are mindful we are able to be in the present moment, and are more focused on what we’re doing, instead of being incessantly worrying about future plans and desires. Mindfulness is a process of developing the cognitive capacity to regulate what we’re attending to, which can help to cope with stress and manage turbulent situations where there is significant change and uncertainty.
专注可以减少焦虑。当我们留意时，我们就能够意识到活在当下，并且更多的关注我们正在做的，而不是越发地担忧对未来的计划与欲望。专注力是一个提高认知能力的过程，用来管理我们处理的事情。当有重要的变化及不确定因素时，它有助于处理压力并对付混乱的情况。
Mindfulness helps us be more open-minded and less critical. Understanding that our interpretations of events are what drive our emotions, and that our interpretations may not always be rational is a major part of learning to be more open-minded and accepting. We no longer need to constantly make social-judgments and comparisons, and can instead learn to simply experience what comes without always critically evaluating.专注力使我们更加虚心，少些批判。我们对事件的解释在驱动着我们的情绪，并且我们的解释可能并不是一直合理的，认识到这些是学习虚心和采纳的一个主要部分。我们不再需要不断的去做社会性判断和比较，取而代之，我们可以去学学去简单的尝试那些不是批判性的评论所带来的东西。
Mindfulness offers a sense of control. When we are able to experience the moment and not have to be focused on what is to come or how our current experience will impact our future, it provides great emotional relief. A sense of control leads to greater faith and peace of mind, where we can accept our experience without resigning to it, and be more optimistic by not worrying about all the possibilities for loss and pain that could happen.专注力提供一种控制感。当我们可以体验这个瞬间，并且不必去管将会发生什么或者我们现在的经历会对我们的未来有何影响，这时，它使我们情绪极大的轻松。控制感会使信念更加坚定，内心更加平和，我们可以接受我们的经历而不是顺从它。不再担心可能发生的损失和痛苦，这也使我们变得更加的积极。
How to be more mindful
怎么才能更加专注
Mindfulness Meditation – Mindfulness meditation is a specific practice that helps us to be immersed non-judgmentally in the present moment. It offers a chance to calmly and peaceful experience the present without constant evaluation and comparison. Here’s how to being meditating.注意力冥想——注意力冥想是一个具体的方法，帮助我们没有批判性地沉思在当下。它提供了一个镇定并平静地经历现在的机会，不必不停地区评价和比较。下面是如何冥想。
1. Assume a comfortable position sitting down or lying on your back.
1. 假象一个舒适的位置，坐下或者靠着。
2. Start by focusing on the breath and giving full attention to the breath as it flows in and out.
2. 从专注呼吸开始，并且全神贯注于一呼一吸。
3. You can also bring attention to your belly and notice your abdomen rising and falling with each breath.
3. 你也可以注意你的腹部，观察它随着呼吸的升降。
4. When your mind begins to wander, simply notice this is so and bring your attention back to the breath.
4. 当你走神儿时，简单的注意到确实走神儿了，然后将注意力重新转移到呼吸上来。
5. Work to practice this exercise for 15 minutes each day for one week.
5. 每天做这个练习15分钟，坚持一周。
Begin to focus on your breath during different times in the day. These principles can then be applied to everyday activities, such as driving your car, washing dishes, and eating.在白天不同的时间开始注意自己的呼吸。这些原理可以应用到其他活动中，比如开车，洗碗和吃饭。
As you start to feel more comfortable maintaining mindfulness move toward focusing on your thoughts and feelings. Recognize how you’re feeling and what you’re thinking about during these times. Gradually, you will begin to experience emotions consciously, and little by little you’re perceptions will begin to change and you will experience less moments of agitation and more moments of serenity.当你开始感觉越来越舒适时，保持专注力开始向专注于你的想法和感觉移动。认识到你的感觉如何，还有这段时间你在想些什么。慢慢的，你就会学会有意识的体验情感，你的观念会开始一点点改变，并且，你所感受到的时刻，会少些焦虑，多些宁静。
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