欢迎回到“呼吸之旅”全新系列——“专注力提升”！本期是为期12期陪伴式旅程的第四站，我们将学习如何克服分心，并培养专注力的“韧性”。本期将包含1个番茄钟循环。

Welcome back to the "Journey of Breath 'Focus Enhancement'" series! This episode marks the fourth step in our 12-episode accompanying practice journey, where we'll learn to defeat distraction and cultivate focus resilience. This episode will include 1 Pomodoro cycle.

时间戳：

• 00:58 英文引导开始
• 03:12 第1次番茄钟专注
• 28:12 第1次番茄钟休息

Timestamps:

• 00:58 English guidance begins
• 03:12 First Pomodoro focus session
• 28:12 First Pomodoro break

本期亮点：

• 理解分心： 将分心视为一种正常现象而非失败，学会以温和的态度面对。
• 实用技巧： 掌握“标记、放下、回归”的简单三步法，有效管理分心念头。
• 专注力韧性： 通过实践，增强将注意力拉回到任务上的能力。

Episode Highlights:

• Understanding Distraction: Learn to see distraction as a normal occurrence, not a failure, and to face it with a gentle attitude.
• Practical Techniques: Master the simple three-step method of "labeling, letting go, and returning" to effectively manage distracting thoughts.
• Focus Resilience: Through practice, strengthen your ability to bring your attention back to the task at hand.

本期知识点：

• 专注力与分心： 探讨专注力与分心之间的动态关系，理解为何分心是不可避免的。
• 元认知（Metacognition）： 学习如何观察自己的思维过程，这是识别分心念头的基础。
• 意图性（Intentionality）： 强调主动选择将注意力导向何处的重要性，而非被动地被分心所控制。

Key Concepts in This Episode:

• Focus and Distraction: Exploring the dynamic relationship between focus and distraction, and understanding why distraction is inevitable.
• Metacognition: Learning to observe your own thought processes, which is the foundation for identifying distracting thoughts.
• Intentionality: Emphasizing the importance of actively choosing where to direct your attention, rather than being passively controlled by distractions.

推荐场合与时间：

• 场合： 当你发现自己容易分心，或在重要任务前感到难以集中注意力时。
• 时间： 任何你希望提升专注力，并减少日常干扰影响的时刻。

Recommended Occasions & Times:

• Occasion: When you find yourself easily distracted or struggling to focus on an important task.
• Time: Any time you wish to improve your focus and reduce the impact of daily interruptions.