让自己的心境像禅僧一样

让自己的心境像禅僧一样



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.




在工作中达到禅宗的境界不是说能让你变得完全喜悦满足。有传说认为僧人无论在哪脸上都有固定的微笑。

有些也许是这样的，但是大多数人就像我和你。他们在工作的时候也会高兴和低落。

但是他们学会的是把注意力集中在每天的琐事上，沉浸在自己做的每一件小事里。

不管他们感受着什么，在那一刻他们完全沉浸在其中了。

1.时刻注意你自己和你的周围

当禅僧烹饪时他们注意饭盒菜蔬的气味、切芹菜时手腕的动作和从一项工作转到另一项工作时的呼吸。他们注意全部这些是因为他们明白不管你沉浸在什么样的想法中，无论在想朋友还是在想睡前该读什么书，对于自己享受眼下的工作没有任何用处

他们展开自己的洞察力，感受自己正在经历的所有事物。这是很自然的情况，尤其是在他们为了某一项工作而兴奋的时候。因为你有意培养出的禅僧心态，所有的事情都让你感觉放松和美好。你不想忽略任何感觉因为它们会给你带来享受。

不管做什么你都应该从容进行。当你在逛心爱的小店时，你大概心中有这样的念头，使你不会错过任何一样东西。

你可以在工作中培养这样的心态。当你打一封电子邮件时你也不必慢慢来，但是你应该享受键盘敲击的节奏，那样你就不会觉得很仓促。

2.选择舒服的工作速度

如果你有任何方面和我相像的话你大概在你觉得很仓促的时候不会工作得很好或很开心。你应该以你觉得舒服的工作速度工作，那样你可以享受这个过程。

3.花一小点时间来过渡到新任务中

我的父亲喜欢到Cabella’s店 (一家户外用品店)找些用来打猎、钓鱼、登山的任何与呼吸新鲜空气有关的东西。当他从一个过道走到另外一个过道的时候他总是花点时间从打猎过渡到登山。他总是慢慢的称量下选中东西的重量然后选一个自己最感兴趣的。

大脑需要时间把思维从一封邮件转到一份报告上。在两项任务之间给自己一个小小的暂停。这样会减少你的压力让你工作更快乐。

4.先做最重要的事

禅僧明白通过先做最重要的事情能使他们的精力最大化。他们不想推迟这些事因为这样会使他们烦恼。如果他们没有完成所有的事情一样会满意因为他们知道自己把时间花在了最重要的项目上，而不是被小事耽搁。

你可以学着进入工作时先做最紧要的事情，那么你一天剩下的部分会因为你做的事情很轻松而更加放松。

5.开发例行公事

禅僧建立例行公事使他们工作更有效率。他们清洗厕所时不会半路停下来。他们每次都是一样的先从浴盆开始然后是水槽最后才以马桶收尾。

你也可以建立例行公事来让自己工作更有效率。也许你的思维在早上比较活跃，那么你可以先从报告开始因为这最花精力。然后你可以转到电子邮件然后是电话等等等等。最后一件你应该做的事是是为明天列一个例行公事表这样能为第二天做好准备。

6.在放松时忘掉工作

禅僧从不让工作影响自己的放松时间。他会抛开工作时的任何想法和烦恼。通过一点小小的锻炼他们使自己的大脑也进入放松状态。

你可以训练自己来享受工作以外的时间。我们中的太多人在和家人朋友一起时考虑自己的项目和设计，这是很不好的习惯。

你的思维需要从不变的计划中休息一下，所以应该在家里安排一个放松的方法。这很简单。

允许自己在回家时时刻注意自己的呼吸，任何时候出现的工作上的想法都应该把注意力拉回到自己的呼吸上面来。如果你在家工作，在离开书桌前花十五分钟靠在椅子上好好呼吸一下。通过一遍又一遍地做这些事情，你会在和爱人一起度过美好时光前先放松好。