引导冥想：克服分心并提高专注力的有效技巧

Have you ever found yourself adrift during a guided meditation, only to realize you’ve missed some steps? You’re certainly not alone in your struggle for sustained mental acuity. In this insightful article, Sadhguru shares his wisdom on sharpening focus as your mind tends to drift. Explore a vital aspect of mastering your inner landscape with guidance from Sadhguru.

你是否曾在引导冥想时走神了，忽然意识到自己错过了一些步骤？你绝不是唯一一个为了保持头脑敏锐而努力的人。在这篇富有洞见的文章中，萨古鲁分享了关于如何在大脑要走神时提升专注力的智慧。在萨古鲁的指导下，来探索掌控自己内心世界的一个重要技巧吧。

Questioner: Namaskaram, Sadhguru. During guided meditations, I encounter this problem that after some time, I lose track of your voice and miss some instructions. I’m not sure why this happens and how to deal with this issue. Could you offer some guidance?

提问者：Namaskaram，萨古鲁。在引导冥想时，我遇到了这个问题，就是冥想一会儿后，我就跟丢了您的声音，错过一些指令。我不确定为什么会发生这种情况，也不知道如何解决这个问题。您能提供一些指导吗？

‍Sadhguru: When people start practicing Shakti Chalana Kriya, most of them cannot count seven cycles. It takes some time to come to a place where seven cycles happen. A child can count to seven, but most adults lose track of the count. This is a consequence of our education system and technology use, which have caused a decline in our mental faculties.

萨古鲁：当人们开始练习Shakti Chalana 克里亚时，他们大多数人都无法数清楚七个循环。顺利做到七个循环需要一些时间。一个孩子可以数到7，但大多数成年人数不清楚数。这是我们教育系统和技术使用的结果，导致我们智力的下降。

There was a time while we were building Isha Foundation when I used to drive all over the country in my little Maruti 800. We did not have cell phones back then, so I had a phone-call day. In India, there used to be a blue-colored tin box in every shop along the highway. I had over 800 phone numbers in my head, including STD (long distance) and ISD (international calls) codes. Now, I do not even know my daughter’s number; it is only on the phone.

在我们建立Isha基金会的时候，有段时间我经常开着我的小Maruti 800跑遍全国。那时我们还没有手机，所以我有一天专门打电话。在印度，高速公路旁的每家商店都有一个蓝色的铁皮电话亭。我脑子里有800多个电话号码，包括STD（长途）和ISD（国际电话）代码。现在，我连我女儿的号码都不知道，它只存在手机里。

One aspect of guided meditations is to see how to go through a meticulous process. It is not about what you visualize. The important thing is to meticulously apply your mind. Once you learn to apply your mind this way, keeping it aside is very simple. Right now, your mind is in a compulsive process – you are trying to do one thing, and it will do something else.

引导冥想的一个方面是学习如何经历一个精细的过程。而不在于你观想什么。重要的是精细地运用你的头脑。一旦你学会这样运用你的头脑，把它放在一边就变得非常简单。现在，你的头脑处于一个强迫性的状态——你试图做一件事，而它却做别的事。

When you want to sleep, you cannot sleep. When you want to be active, you fall asleep. When you want to follow the guided meditation, you get distracted because the meticulous application of your mind is lacking in the things you do on a daily basis. Today, many children are being labeled with various acronyms like ADHD or ASD. It is almost as if having attention deficit has become a qualification.

当你想睡觉时，你睡不着。当你想保持活跃时，你却打瞌睡。当你想跟着引导冥想时，你会分心，因为你在日常事务中缺乏对头脑的精细化运用。今天，许多孩子被贴上了各种缩写标签，如ADHD（注意缺陷与多动障碍）或ASD（自闭症谱系障碍）。注意力缺失似乎已经成为一种“资格”。

This happened when Andrew Carnegie was making money like no one else in those days. At one point, the US Congress, suspecting he might be doing something illegal, set up an investigation. They interrogated him, asking him all kinds of questions, but they found nothing unlawful. Then they asked him, “How do you make all this money?”  He said, “See, I can focus my mind on something for five minutes at a stretch.”  They said, “What is the problem? All of us can do that.”  Carnegie proposed an experiment, and it turned out most people could not focus their mind for more than ten seconds. Then he said, “If you can’t even keep your mind focused for ten seconds, what business do you have running the United States of America?”  

这事发生在安德鲁·卡内基赚钱无人能及的时候。美国国会一度怀疑他可能做了非法的事情，于是展开了一次调查。他们审问他，问了他各种问题，但没有发现任何违法之处。然后他们问他：“你是怎么赚到这么多钱的？“他说：”你看，我可以在某件事上连续专注五分钟。”他们说：“这有什么难的？我们每个人都能做到。”卡内基提议做个实验，结果发现大多数人连十秒钟都无法专注。于是他说：“如果你们连十秒钟都无法专注，那么你们有什么资格管理美利坚合众国呢？”

The guided meditations are designed to help you learn to go through the process of meticulously applying your mind. They are intentionally structured like that. You must go with the instructions. It is crucial that you learn to apply your mind. The application of your mind is more important than what you are visualizing. The activity you are visualizing is not important. What matters is that you are following the instructions and applying your mind accordingly.

引导冥想旨在帮助你学习如何精细地运用你的头脑。它们是有意设计成这样的。你必须跟着指示做。学会运用你的头脑是至关重要的。运用你的头脑比你所观想的更为重要。你所观想的活动并不重要。重要的是你跟随指示并相应地运用你的头脑。

isha.sadhguru.org/magazine/forest-flower/2024/6/guided-meditations--an-effective-technique-to-overcome-distractions-and-improve-focus.html