正文
讓自己的心境像禪僧一樣
Reaching a Zen-like state when working is not about being absolutely blissful. It’s a myth that monks walk around with fixed smiles on their faces.
Some probably do, but most are like you and me. They have their ups and downs while working.
But what they’ve learned to do is focus on the everyday routine and immerse themselves in every task they do.
No matter how they are feeling they are completely in the moment.
1. Stay aware of yourself and your surroundings
When Zen monks cook a meal they notice the smells of the rice and vegetables, the movements of their wrists as they chop the celery and their breath as they move from one task to another. They are aware of all these things because they understand that being lost in thought, whether it be about their friend or what they will read before they go to bed, doesn’t help them enjoy the work that they are doing.
They expand their awareness to soak up everything that they are experiencing. This happens naturally, especially when we are excited about a certain task. Think about something that you love to do. Maybe it’s hanging out with your kids, or a Saturday drive to your favorite store. Everything feels relaxed and wonderful because you’ve cultivated the Zen monk mindset. You don’t want any sensation to pass you by because it’s there to be enjoyed.
You should take your time no matter what you are doing. When you are walking around your favorite store, you probably do it deliberately, making sure you don’t miss a thing.
You have the ability to cultivate this attitude at work. When typing an email you don’t have to type slowly, but you should feel comfortable with the rhythm so you don’t feel rushed.
2. Work at a Comfortable Pace
If you are anything like me you probably don’t work well or happy when you feel hurried. You need to work at the speed with which you feel comfortable, so you can enjoy the process.
3. Take a Few Moments to Transition to a New Task
My father loves Cabella’s (the outdoor store) for hunting, fishing, hiking, and anything to do with fresh air. When he is walking from aisle to aisle he takes a moment to transition from hunting to hiking. He slows down to weigh his options then picks a section that catches his interest.
The brain needs time to adjust from an email to a report. Allow yourself a brief pause between tasks. It will lower your stress and help you work happier.
4. Do What is Necessary First
Zen monks understand that they must maximize their energy by tackling the most important work first. They don’t want to put it off because it only causes more worry. If they don’t get every single task done they are still satisfied because they know they used their time to work on the most important project, not procrastinating on little tasks.
You can learn to come into work and apply your efforts to what needs to be done, so the later part of the day is more relaxed as you do what is most enjoyable.
5. Develop Routines
Zen monks create routines to allow themselves to work more efficiently. They don’t start cleaning the bathroom and stop halfway through. They stay consistent by starting with the tub then moving on to the sink and finishing with the toilet.
You can create routines that help you work more efficiently. Maybe your thoughts are crisper in the morning, so you work on your reports first because it requires the most thinking. Then you move onto email then phone calls and so on. And the last thing you should do is create a list of things you need to do tomorrow so you are all set for the next work day.
6. Forget the Work Day and Enjoy Your Relaxation Time
A Zen monk never lets the work day affect his relaxation time. He releases all thoughts and worries about anything that he was involved in during his work. Through a little practice he encourages his mind to be an ally.
You can train yourself to enjoy the time away from work. So many of us think about projects and ideas when we are with our families and friends, but this is a terrible habit.
The mind needs a break from constant planning, so apply a relaxation technique on your commute home. It’s easy.
Allow yourself to stay with your breath as you head home and anytime a work thought pops into your head then bring your attention back to your breath. If you work at home, then take fifteen minutes before you leave your desk to lean back in your chair and breathe. By doing this over and over, you will strengthen your ability to relax before you spend time with your loved ones.
在工作中達到禪宗的境界不是說能讓你變得完全喜悅滿足。有傳說認為僧人無論在哪臉上都有固定的微笑。
有些也許是這樣的，但是大多數人就像我和你。他們在工作的時候也會高興和低落。
但是他們學會的是把注意力集中在每天的瑣事上，沉浸在自己做的每一件小事裏。
不管他們感受著什麽，在那一刻他們完全沉浸在其中了。
1.時刻注意你自己和你的周圍
當禪僧烹飪時他們注意飯盒菜蔬的氣味、切芹菜時手腕的動作和從一項工作轉到另一項工作時的呼吸。他們注意全部這些是因為他們明白不管你沉浸在什麽樣的想法中，無論在想朋友還是在想睡前該讀什麽書，對於自己享受眼下的工作沒有任何用處
他們展開自己的洞察力，感受自己正在經曆的所有事物。這是很自然的情況，尤其是在他們為了某一項工作而興奮的時候。因為你有意培養出的禪僧心態，所有的事情都讓你感覺放鬆和美好。你不想忽略任何感覺因為它們會給你帶來享受。
不管做什麽你都應該從容進行。當你在逛心愛的小店時，你大概心中有這樣的念頭，使你不會錯過任何一樣東西。
你可以在工作中培養這樣的心態。當你打一封電子郵件時你也不必慢慢來，但是你應該享受鍵盤敲擊的節奏，那樣你就不會覺得很倉促。
2.選擇舒服的工作速度
如果你有任何方麵和我相像的話你大概在你覺得很倉促的時候不會工作得很好或很開心。你應該以你覺得舒服的工作速度工作，那樣你可以享受這個過程。
3.花一小點時間來過渡到新任務中
我的父親喜歡到Cabella’s店 (一家戶外用品店)找些用來打獵、釣魚、登山的任何與呼吸新鮮空氣有關的東西。當他從一個過道走到另外一個過道的時候他總是花點時間從打獵過渡到登山。他總是慢慢的稱量下選中東西的重量然後選一個自己最感興趣的。
大腦需要時間把思維從一封郵件轉到一份報告上。在兩項任務之間給自己一個小小的暫停。這樣會減少你的壓力讓你工作更快樂。
4.先做最重要的事
禪僧明白通過先做最重要的事情能使他們的精力最大化。他們不想推遲這些事因為這樣會使他們煩惱。如果他們沒有完成所有的事情一樣會滿意因為他們知道自己把時間花在了最重要的項目上，而不是被小事耽擱。
你可以學著進入工作時先做最緊要的事情，那麽你一天剩下的部分會因為你做的事情很輕鬆而更加放鬆。
5.開發例行公事
禪僧建立例行公事使他們工作更有效率。他們清洗廁所時不會半路停下來。他們每次都是一樣的先從浴盆開始然後是水槽最後才以馬桶收尾。
你也可以建立例行公事來讓自己工作更有效率。也許你的思維在早上比較活躍，那麽你可以先從報告開始因為這最花精力。然後你可以轉到電子郵件然後是電話等等等等。最後一件你應該做的事是是為明天列一個例行公事表這樣能為第二天做好準備。
6.在放鬆時忘掉工作
禪僧從不讓工作影響自己的放鬆時間。他會拋開工作時的任何想法和煩惱。通過一點小小的鍛煉他們使自己的大腦也進入放鬆狀態。
你可以訓練自己來享受工作以外的時間。我們中的太多人在和家人朋友一起時考慮自己的項目和設計，這是很不好的習慣。
你的思維需要從不變的計劃中休息一下，所以應該在家裏安排一個放鬆的方法。這很簡單。
允許自己在回家時時刻注意自己的呼吸，任何時候出現的工作上的想法都應該把注意力拉回到自己的呼吸上麵來。如果你在家工作，在離開書桌前花十五分鍾靠在椅子上好好呼吸一下。通過一遍又一遍地做這些事情，你會在和愛人一起度過美好時光前先放鬆好。
Reaching a Zen-like state when working is not about being absolutely blissful. It’s a myth that monks walk around with fixed smiles on their faces.
Some probably do, but most are like you and me. They have their ups and downs while working.
But what they’ve learned to do is focus on the everyday routine and immerse themselves in every task they do.
No matter how they are feeling they are completely in the moment.
1. Stay aware of yourself and your surroundings
When Zen monks cook a meal they notice the smells of the rice and vegetables, the movements of their wrists as they chop the celery and their breath as they move from one task to another. They are aware of all these things because they understand that being lost in thought, whether it be about their friend or what they will read before they go to bed, doesn’t help them enjoy the work that they are doing.
They expand their awareness to soak up everything that they are experiencing. This happens naturally, especially when we are excited about a certain task. Think about something that you love to do. Maybe it’s hanging out with your kids, or a Saturday drive to your favorite store. Everything feels relaxed and wonderful because you’ve cultivated the Zen monk mindset. You don’t want any sensation to pass you by because it’s there to be enjoyed.
You should take your time no matter what you are doing. When you are walking around your favorite store, you probably do it deliberately, making sure you don’t miss a thing.
You have the ability to cultivate this attitude at work. When typing an email you don’t have to type slowly, but you should feel comfortable with the rhythm so you don’t feel rushed.
2. Work at a Comfortable Pace
If you are anything like me you probably don’t work well or happy when you feel hurried. You need to work at the speed with which you feel comfortable, so you can enjoy the process.
3. Take a Few Moments to Transition to a New Task
My father loves Cabella’s (the outdoor store) for hunting, fishing, hiking, and anything to do with fresh air. When he is walking from aisle to aisle he takes a moment to transition from hunting to hiking. He slows down to weigh his options then picks a section that catches his interest.
The brain needs time to adjust from an email to a report. Allow yourself a brief pause between tasks. It will lower your stress and help you work happier.
4. Do What is Necessary First
Zen monks understand that they must maximize their energy by tackling the most important work first. They don’t want to put it off because it only causes more worry. If they don’t get every single task done they are still satisfied because they know they used their time to work on the most important project, not procrastinating on little tasks.
You can learn to come into work and apply your efforts to what needs to be done, so the later part of the day is more relaxed as you do what is most enjoyable.
5. Develop Routines
Zen monks create routines to allow themselves to work more efficiently. They don’t start cleaning the bathroom and stop halfway through. They stay consistent by starting with the tub then moving on to the sink and finishing with the toilet.
You can create routines that help you work more efficiently. Maybe your thoughts are crisper in the morning, so you work on your reports first because it requires the most thinking. Then you move onto email then phone calls and so on. And the last thing you should do is create a list of things you need to do tomorrow so you are all set for the next work day.
6. Forget the Work Day and Enjoy Your Relaxation Time
A Zen monk never lets the work day affect his relaxation time. He releases all thoughts and worries about anything that he was involved in during his work. Through a little practice he encourages his mind to be an ally.
You can train yourself to enjoy the time away from work. So many of us think about projects and ideas when we are with our families and friends, but this is a terrible habit.
The mind needs a break from constant planning, so apply a relaxation technique on your commute home. It’s easy.
Allow yourself to stay with your breath as you head home and anytime a work thought pops into your head then bring your attention back to your breath. If you work at home, then take fifteen minutes before you leave your desk to lean back in your chair and breathe. By doing this over and over, you will strengthen your ability to relax before you spend time with your loved ones.
在工作中達到禪宗的境界不是說能讓你變得完全喜悅滿足。有傳說認為僧人無論在哪臉上都有固定的微笑。
有些也許是這樣的，但是大多數人就像我和你。他們在工作的時候也會高興和低落。
但是他們學會的是把注意力集中在每天的瑣事上，沉浸在自己做的每一件小事裏。
不管他們感受著什麽，在那一刻他們完全沉浸在其中了。
1.時刻注意你自己和你的周圍
當禪僧烹飪時他們注意飯盒菜蔬的氣味、切芹菜時手腕的動作和從一項工作轉到另一項工作時的呼吸。他們注意全部這些是因為他們明白不管你沉浸在什麽樣的想法中，無論在想朋友還是在想睡前該讀什麽書，對於自己享受眼下的工作沒有任何用處
他們展開自己的洞察力，感受自己正在經曆的所有事物。這是很自然的情況，尤其是在他們為了某一項工作而興奮的時候。因為你有意培養出的禪僧心態，所有的事情都讓你感覺放鬆和美好。你不想忽略任何感覺因為它們會給你帶來享受。
不管做什麽你都應該從容進行。當你在逛心愛的小店時，你大概心中有這樣的念頭，使你不會錯過任何一樣東西。
你可以在工作中培養這樣的心態。當你打一封電子郵件時你也不必慢慢來，但是你應該享受鍵盤敲擊的節奏，那樣你就不會覺得很倉促。
2.選擇舒服的工作速度
如果你有任何方麵和我相像的話你大概在你覺得很倉促的時候不會工作得很好或很開心。你應該以你覺得舒服的工作速度工作，那樣你可以享受這個過程。
3.花一小點時間來過渡到新任務中
我的父親喜歡到Cabella’s店 (一家戶外用品店)找些用來打獵、釣魚、登山的任何與呼吸新鮮空氣有關的東西。當他從一個過道走到另外一個過道的時候他總是花點時間從打獵過渡到登山。他總是慢慢的稱量下選中東西的重量然後選一個自己最感興趣的。
大腦需要時間把思維從一封郵件轉到一份報告上。在兩項任務之間給自己一個小小的暫停。這樣會減少你的壓力讓你工作更快樂。
4.先做最重要的事
禪僧明白通過先做最重要的事情能使他們的精力最大化。他們不想推遲這些事因為這樣會使他們煩惱。如果他們沒有完成所有的事情一樣會滿意因為他們知道自己把時間花在了最重要的項目上，而不是被小事耽擱。
你可以學著進入工作時先做最緊要的事情，那麽你一天剩下的部分會因為你做的事情很輕鬆而更加放鬆。
5.開發例行公事
禪僧建立例行公事使他們工作更有效率。他們清洗廁所時不會半路停下來。他們每次都是一樣的先從浴盆開始然後是水槽最後才以馬桶收尾。
你也可以建立例行公事來讓自己工作更有效率。也許你的思維在早上比較活躍，那麽你可以先從報告開始因為這最花精力。然後你可以轉到電子郵件然後是電話等等等等。最後一件你應該做的事是是為明天列一個例行公事表這樣能為第二天做好準備。
6.在放鬆時忘掉工作
禪僧從不讓工作影響自己的放鬆時間。他會拋開工作時的任何想法和煩惱。通過一點小小的鍛煉他們使自己的大腦也進入放鬆狀態。
你可以訓練自己來享受工作以外的時間。我們中的太多人在和家人朋友一起時考慮自己的項目和設計，這是很不好的習慣。
你的思維需要從不變的計劃中休息一下，所以應該在家裏安排一個放鬆的方法。這很簡單。
允許自己在回家時時刻注意自己的呼吸，任何時候出現的工作上的想法都應該把注意力拉回到自己的呼吸上麵來。如果你在家工作，在離開書桌前花十五分鍾靠在椅子上好好呼吸一下。通過一遍又一遍地做這些事情，你會在和愛人一起度過美好時光前先放鬆好。
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