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At the end of a long day, you probably want nothing more than to relax. But here’s the thing. Most of what we call “relaxation” isn’t actually all that relaxing. Surfing the web is a leisure time trap. The more you get lost in email, Facebook, and Twitter, the more your brain and nervous system must remain “on.”

當(dāng)漫長的一天終于結(jié)束，你最想要的莫過于好好放松一下。但是，問題在于，很多我們稱之為“放松”的事實(shí)際上一點(diǎn)都不輕松，比如上網(wǎng)。你越是沉迷于電郵、社交網(wǎng)站和微博，你的大腦其實(shí)會越緊張。

The big idea here is that it’s not just work that drains us. It’s also the way we “relax.”What does actual relaxation look like? Consider three key practices of radicalrelaxation: movement, stillness, and breath.

其實(shí)并不只有工作才讓我們精疲力盡，不恰當(dāng)?shù)姆潘煞绞揭矔绱?。真正的放松是怎樣的？運(yùn)動，靜止，呼吸。

Movement

If you’re like me, you spend 98% of the workday sitting. All of this sitting leaves the body tired and tense. The muscles of the hips lock up, the legs get stiff, and the shoulder and neck muscles strain. If you want to dissolve this tension and relax, sitting is about the last thing you should do. You need to move. As long as you are moving, it doesn’t matter what you do. You might walk, run, ride your bike, dance, or do yoga.

運(yùn)動

如果你和我一樣，白天98%的時間都坐著，那么你的身體會緊張而疲憊，臀部、腿部、肩膀和脖子上的肌肉都會緊繃和僵硬。如果你想消除這些癥狀，一定不要再坐下了。你需要運(yùn)動。只要能動起來，什么運(yùn)動并不重要。你可以走路、跑步、騎車、跳舞或者做瑜伽。

Stillness

Once you move the body, practice experiencing stillness. To be still is to experience a pause in the constant stream of thoughts. To be still is to give your nervous system a rare chance to let go. There’s no single way to experience stillness. You might find it in a 15-minute meditationpractice. You might find it while lying on the ground outside, looking up at the stars. Or literally stopping to smell the flowers.

靜止

做完運(yùn)動，你需要練習(xí)靜止。靜止是體驗(yàn)思維流的暫停，是讓神經(jīng)系統(tǒng)難得的放空一下。體驗(yàn)靜止并沒有一成不變的方式。你可以做15分鐘的冥想，躺在室外的地上看星星，或者停下腳步聞聞花香。

Beathing

Move, get still, then breathe. The most powerful way to relax is to bring your attention to the breath. Ask yourself throughout the day: what is the quality of my breath right now? Is it short and constricted? Or is it long, deep, and effortless? Extend each inhaleand exhale, inhale deep into your belly, and allow yourself to relax.

呼吸

運(yùn)動，靜止，然后呼吸。最有效的放松就是集中注意力在自己的呼吸上。問問自己：我現(xiàn)在呼吸的怎么樣？是又短又淺，還是又長又深，毫不費(fèi)力？延長每一次吸氣和呼氣，允許自己放松下來。