(音乐)
(music) Hi, my name is Adrian Rios - Martinez. I play travel baseball for the Philadelphia Athletics, one of our team goals is to focus only on baseball when it’s time for baseball.
大家好。 我是阿德里安·里奥斯·马丁斯 (Adrian Rios - Martinez)。 我在费城运动家队打棒球, 我们队的目标之一, 就是在打棒球的时候, 一定要做到全身心投入。
This allows us to be in the present moment when we play. My closest friend Key and I reminds me to be mindful every day. My high school nurse says baseball can be a nerve wrecking sport. My coach understands it, which is very helpful. I don’t think that I’m the only one who feels nervous during games. I'm assuming that my whole team does to. So my coach came up with an exercise to help us with our nerves. In this exercise, we close our eyes, take deep breaths and imagine ourselves succeeding. We imagine getting the game winning and everyone celebrating. My coach told us about a study that proved that this helps us succeed in baseball and life. This is an example of mindfulness, being in the present moment. My team and I were relaxing and imagining together on the field, you can do this kind of exercise in your everyday life. It can help you to be mindful, stay calm and focus and ultimately to succeed. Notice that word, mindful. Mindfulness is a state of mind, to ensure you’re in the present moment and ensure accepting and not judgmental It help to come back to the present moment. Some people believe that there can be no peace and happiness without mindfulness. But how can mindfulness help you? How can being mindful make a positive impact on your life every day? Well, it can be helpful in many ways. It can help us realize that everything around us is all that we look for. It can help us realize that when we are in the present moment, we can feel all the beautiful things around us and inside of us. It can help us live more happily and can help us see the beauty of things more deeply. Try it. Just take a deep breath. So where’s the science behind mindfulness? Research has shown that practicing mindfulness can improve our attention and help us regulate our emotions. It allows us to be more compassionate both to ourselves and others. Practicing mindfulness, decreases stress and anxiety. So just take a deep breath, and for the kids that are watching this, practicing mindfulness can be even more helpful for you. While our entire brain is constantly learning and making new connections, the part of the brain called the prefrontal cortex has started to develop fastest in childhood. The prefrontal cortex is the part of the brain that controls focus, developing these connections and the skills that go with it, like self regulation, patience and judgment, can help set kids up for success in life. By learning these skills now, you’ll have a toolbox that can be used in challenging situations in adulthood. You can start practicing now, just taking deep breaths. So how can you be mindful, like I mentioned before, I did mindfulness exercise for my baseball team, but there are many different ways for you to practice mindfulness too. Some people find it helpful to do mindful breathing when they're feeling stressed. When I feel stressed, I do square breath. While I breathe. I imagine myself doing is where I breathe. When I breathe in, I draw one side of the square I breathe out, I draw another side. It helped me to clear my mind. All I have to do to feel calm is just take a few deep breaths. Mindfulness is something that can really benefit your mental and physical health, but you have to practice being mindful on a daily basis. And frankly, being mindful can be pretty easy. There are many ways to do it and it can help you with your everyday life, like when you are feeling stressed while taking tests or playing sports. If you want to excel in those things, all you have to do is just take a deep breath. Thank you.
这样,我们在打球的时候 才能更好地享受当下。 我最好的朋友基(Key) 每天都会提醒我要保持正念。 我们中学的护士说 棒球选手很容易感到压力。 我的教练非常理解这一点, 因此对我非常有帮助。 我不觉得我是在比赛中 唯一会感到紧张的人。 我认为我的其他队友 也会有这种感觉。 我们的教练对此想了一个锻炼方式。 我们闭上了眼睛,做深呼吸, 并想象着我们成功的样子。 我们会想象我们队打赢了比赛, 然后大家都开始庆祝。 教练跟我们说, 有研究已经证明了 这种锻炼能帮助我们 在赛场上以及生活中取得成功。 这就是正念的一个例子, 一定要活在当下。 当时,我和我的队友一起在球场上, 一边休息,一边想象着。 你也可以在日常生活中 做这样的锻炼。 它能帮助你保持正念,保持冷静, 集中精力,最终取得成功。 注意这个词:“正念”。 正念是一种心态, 它能让你在当下积极地接受, 而不是动辄评头论足。 它能帮助你回到当下。 有些人相信, 没有正念就不会有和平和快乐。 但是正念怎么才能帮助你呢? 保持正念是怎么对你的日常生活 造成积极影响的呢? 其实,它能给我们带来很多种帮助。 正念能帮助我们意识到, 很多我们追求的东西 都已经在我们身边。 正念能帮助我们意识到 当我们存在在当下, 我们才能感受到 自身以及身边的各种美好。 正念能帮助我们生活得更快乐, 也能让我们看到万物更深层次的美。 试一试!做一个深呼吸。 正念有什么科学依据吗? 有研究证明 保持正念能提高我们的注意力 以及帮助我们调节自己的情绪。 其次,它能让我们 更和善地对待自己和他人。 保持正念还能减少压力和焦虑。 做一个深呼吸就行了。 对正在看这个视频的孩子们, 保持正念能给你们带来更多好处。 我们的大脑在不停地学习, 不断形成新的联系。 我们大脑中名为前额叶皮层的部位 在儿童期发育的最快。 前额叶皮层控制的 就是我们的专注力, 发展这些联系以及相关联的能力, 比如自控力,耐心和判断力, 能帮助孩子们在生活中取得成功。 它们能形成一个“工具箱”, 帮助你解决生活中的种种难题。 你现在就可以开始锻炼你的正念, 只要做一些深呼吸。 怎么才能保持正念呢? 我之前提到过, 我是和我们棒球队一起做的锻炼, 但是锻炼正念也有很多其他方式。 有些人会在感到压力的时候, 做一些正念呼吸的锻炼。 当我感到压力的时候 我会做“方形呼吸”。 我会边呼吸边想象 自己在画一个正方形。 吸气的时候我会画一边, 吐气的时候我会画另一边。 以此类推, 通过这个锻炼, 我的头脑能清醒很多。 我如果需要冷静下来的话, 做几个深呼吸就可以了。 正念对你的身心健康都十分有益, 但你需要每天坚持练习, 而且老实说, 保持正念也是非常简单的。 它有许多种锻炼方式, 并可以帮助你更好地生活, 比如,在你考试或在体育比赛中 感到紧张的时候。 如果你想在这些方面做到极致, 你只需要深呼吸一口。 谢谢大家!