听说冥想能提升专注力、改变大脑的结构、让人变聪明，经过近三个月的实践，我确实感受到了自身微微的变化：
第一，做事情确实更容易专注了，以前做事情特别容易分心，尤其是受手机的影响较大，现在可以集中精神做半小时以上的事情而不受外界影响，也许不完全是冥想的结果，但相信一定起作用了；
第二，醒来更容易了，比如每天起床后马上进行10分钟的冥想，刚开始盘腿坐不住，但经过十几天后就能比较稳定的做关注呼吸了，尤其是冥想结束后眼睛会很滋润，对于长期对着电脑眼睛变干涩的上班族很有好处；
第三，精神更好了，现在每天晚上十一点多睡，早上六点前起床，在没有冥想前，每天上午会犯困，在冥想一个月后发现，上午犯困的情况很少发生了，每天精神比较足，但中午的午睡还在坚持，也许还有经常跑步的综合作用；
其实我最希望通过冥想提高记忆力，虽然现在没感到特别的变化，但是我相信时间长了，冥想的效果会更明显。
下面推荐个我每天冥想用的一个叫“calm”的手机app，iso和android版本都有，但都是英文引导，里面有不同的场景音乐可以选择，课程有免费有收费，我一直用的是一段免费的10分钟扫描身体的引导（https://yunpan.cn/cMvrNue2EJPMd （提取码：d818）），下面是这段引导的英文，由于水平有限，一些地方肯定存在错误，有兴趣的朋友可以帮忙纠正。
welcome to this ten minutes guided body scan, start by sitting comfortably with the straight back（后背） and close your eyes.
Rest your hands gently on your knees or cap them softly in your lap（膝盖）.
Take a few deep breaths in and out, feeling your breath as it enters into your body and as it leaves your body.
Taking long deep breaths to transition you from wherever you’re a few moments ago to where you are right now. Relaxing the body, breathing in and out.
Notice how your breath feels as drops in on the inhale and out on the exhale, as the breath flows in follow it in, then when the breath flows out follow it through to its completion. With each out breath let your body become heavy，sinking deeper into your chair.
Now bring your attention to the top of your head（头部） and scalp（头皮） feeling whatever has happening in this area. It might feel tingling（发麻） or heat（发热）, throbbing（跳动） or fibrillation（肌纤维震颤）. There may be strong sensation or you might not feel much at all.
The specific suppose you know these are important, all the matters is your experience whatever there. Now lower your attention to your forehead(额)、face（脸）、ears（耳朵）and temples（太阳穴），notice any tingling(麻感) or tiredness(疲劳) ,heat or coolness（凉爽），and simply become aware of whatevers present.
Bring your awareness to the jaw(颚) and chin（下巴）, where we start your tension through the day. Breathing in softly with there, breathing out but in all tensions release. Now lower your focus to the neck（脖子）,let in the throat（喉咙） and sites and back of the next offen, if you notice any tension,see if you can allow it to gently relax.
Now bring your attention to your shoulders（肩膀）,noticing if there is tension or string. Review don’t feel much in this range at all. Breath into your shoulders gently and if have any parts few tide,allow them to relax.
Now scan your arms（手臂） observing any sensations that are here, noting anything that arises on the surface of this scan were deeper within. On the next out breath,allow your arms to this offen. Extent your awareness down the arms,twist the wrists（手腕）、the palms（手掌） and fingers（手指）,observe any moisture or dryness,tingling or pausing, direct your breath into this areas,relaxing into stillness. Now come to the chest（胸部） and torso（躯干）, observing the arise and fall of each breath,feel into what’s here and allow it to be.
Moving your focus around to your abdomen（腹部）, notice its expending feeling up with there, but only exhale slowly emptying. The stomach area where we often hold emotions,this you can notice here，observe all sensations that arise and allow them to be.
Direct your attention to your back（后背） and experience whatever is there. There maybe some intensity within this area where we commonly hold stress,if there is any uncomfortable sensation,try to reacting the breath into the that area,don’t judge the sensations you feel, were not leaving them is good or bad,pleasant or unpleasant,if you notice any tension、warms or just comfort,just to preserve what’s there,see if you can like its offen，and bring your attention to your basin（骨盆）groin（腹股沟） and huckle（臀部）, observing the area where your body makes contact with the ground or your chair.
You not trying to change what’s going on or getting any where,just see if you can observe things exactly as they are. Now scan the top of your legs（腿）,observe your sites,and where they may contact with your chair.Notice any sensation in your knees（膝盖）、eartions and caps，circle your attention gently around your legs,noticing if there any heat or coolness or tiredness or pressure. If so direct some deep breaths into this area,observe what’s here then let your legs offen and tensions release.
When you’re ready breath into your ankles（脚踝），your feet（脚） and your toes（脚趾）. Let them relax and become soft,observing all sensation with exorbitance（过度、不当）,breathing in and out,thinking into a state of relax the awareness.
Notice how paying attention to the entire link of your body feels,experiencing it exactly as it is in the present moment. And as the practice finishes,keeping your eyes closed gently wiggle（摆动） your finger（手指） and toes（脚趾）.
Notice how your mind and body feel,after spending a brief time and its nurturing practice,tuning in to the present moment. Then when you ready,bring your attention back to the room and slowly open your eyes,enjoy this relaxed peaceful state,and take it with you into your day.
