欢迎回到呼吸之旅“专注力提升”系列！在本期节目中，我们将继续你的专注力之旅。本期节目旨在帮助你提升对分心的觉察能力，并学习有效的情绪管理策略，以更好地维持专注。本期将包含3个番茄钟循环。

Welcome back to the Journey of Breath "Focus Enhancement" series! In this episode, we continue your journey towards enhanced focus. This session aims to help you improve your awareness of distractions and learn effective emotional regulation strategies to better maintain concentration. This episode will include 3 Pomodoro cycles.

时间戳：

00:23 英文引导开始

04:10 第1次番茄钟专注

29:14 第1次番茄钟休息

36:31 第2次番茄钟专注

01:01:36 第2次番茄钟休息

1:08:49 第3次番茄钟专注

01:34:04 第3次番茄钟休息

Timestamps:

00:23 English guidance begins

04:10 First Pomodoro focus session

29:14 First Pomodoro break

36:31 Second Pomodoro focus session

01:01:36 Second Pomodoro break

1:08:49 Third Pomodoro focus session

01:34:04 Third Pomodoro break

本期亮点：

• 提升分心觉察： 了解分心的来源及如何识别它们。
• 情绪管理策略： 学习如何在情绪波动时保持专注。
• 番茄工作法实践： 深入体验更多番茄钟循环。

Episode Highlights:

• Enhance Distraction Awareness: Understand the sources of distractions and how to identify them.
• Emotional Regulation Strategies: Learn how to maintain focus amidst emotional fluctuations.
• Pomodoro Technique Practice: Experience more in-depth Pomodoro cycles.

本期知识点：

• 分心的种类与影响： 区分内部和外部干扰，并理解它们如何影响专注力。
• 正念与情绪识别： 如何通过正念练习觉察情绪，并认识到情绪本身不是敌人，而是可以被观察和管理的。
• 情绪对专注力的影响机制： 科学解析情绪波动如何影响认知资源分配。

Key Concepts in This Episode:

• Types and Impact of Distractions: Differentiating between internal and external distractions and understanding their effect on focus.
• Mindfulness and Emotional Recognition: How to use mindfulness to become aware of emotions, and recognize that emotions are not the enemy but can be observed and managed.
• Mechanism of Emotions on Focus: A scientific explanation of how emotional fluctuations impact cognitive resource allocation.

推荐场合与时间：

• 场合： 当你感到容易被思绪或情绪打扰，希望提升抗干扰能力时。
• 时间： 任何需要长时间集中注意力，或希望更好地管理情绪的时刻。

Recommended Occasions & Times:

• Occasion: When you find yourself easily disturbed by thoughts or emotions, and wish to improve your distraction resistance.
• Time: Any time you need to concentrate for extended periods, or desire to better manage your emotions.