Mark: Hey, Haruka. I have a question for you. Do you ever meditate? 

马克：嘿，Haruka。我有一个问题问你。你有冥想过吗？ 

Haruka: Only occasionally. I know it's very good for your mental health, but I forget all the time. Do you? 

Haruka：只是偶尔。我知道这对你的心理健康非常有好处，但我总是忘记。你呢？ 

Mark: I do, but not in the most traditional or usual way. I don't sit in silence very often. I do that too sometimes, but I'll meditate either by going through a guided meditation, like a voice, someone telling me to relax your shoulders and focus on your breathing, et cetera. Or I meditate at other times like when I'm doing the dishes. I just focus on just the act of the water going over my hands or cleaning the dishes. And that's a form of meditation to me. 

马克：我愿意，但不是以最传统或通常的方式。我不经常安静地坐着。有时我也会这样做，但我会通过引导冥想来冥想，比如一个声音，有人告诉我放松你的肩膀并专注于你的呼吸，等等。或者我在其他时间冥想，比如洗碗的时候。我只关注水流过我的手或清洗盘子的动作。这对我来说是一种冥想形式。 

Haruka: Do you feel much better after that? 

Haruka：那之后你感觉好多了吗？ 

Mark: I feel calmer. I certainly feel more relaxed. Yeah. I feel like when I do that, my mind usually is going very fast and it's a good way to slow it down and bring it back to a more tolerable way of thinking. 

马克：我感觉平静多了。我当然感觉更放松了。是的。我觉得当我这样做时，我的思维通常会转得很快，这是一个放慢速度并使其恢复到更容易忍受的思维方式的好方法。 

Haruka: Is meditation similar to zoning out? 

Haruka：冥想和走神很相似吗？ 

Mark: I guess, but to me, zoning out is letting your mind wander. Whereas meditation, you're bringing it to a single focal point. 

马克：我想，但对我来说，走神就是让你的思绪走神。而冥想，你将它带到一个单一的焦点。 

Haruka: I see. Actually, I remember that I have used this app called Undo. It's a very simple three minutes or whatever minutes you choose. And it start with a bamboo sound. And I like it and I feel, yeah, much calmer after that meditation. 

Haruka：原来如此。其实我记得我用过一个叫Undo的应用程序。这是非常简单的三分钟或您选择的任何分钟。它以竹声开始。我喜欢它，是的，冥想之后我感觉平静多了。 

Mark: Yeah. I have the same app. That is the one time I will do a silent meditation. I'll use that app because, like you said, there's this bamboo sound at the beginning and a gong at the end, but it's just silent in between. Other than meditation, what else do you do when you get stressed out? 

马克：是的。我有同样的应用程序。那是我第一次进行静默冥想。我会使用那个应用程序，因为就像你说的，开头有竹子的声音，结尾有锣声，但中间很安静。压力大的时候，除了冥想，你还会做什么？ 

Haruka: Recently, I do try to do deeper breathing, inhale and exhale. And also looking at the window, mountains, skies, feeling the breeze. They are all very calming to me. How about you? 

Haruka：最近我确实尝试做更深的呼吸，吸气和呼气。还望着窗外，山峦，天空，感受着微风。他们都让我非常平静。你呢？ 

Mark: If I get stressed out or if I'm unhappy, I try to think about other people. What could I do for someone else to make them happy? How could I surprise someone, something like that. 

马克：如果我感到压力很大或不开心，我会尝试考虑其他人。我能为别人做些什么才能让他们快乐？我怎么能让别人感到惊讶，这样的事情。 

Haruka: That's very nice of you. 

Haruka：你真是太好了。

Mark: Yeah, I guess. It just, it helps me. Because if I don't do that, I will probably focus too much on whatever's making me unhappy or stressed out. But if I put my attention on someone else, that makes me happy. 

马克：是的，我想。只是，它对我有帮助。因为如果我不这样做，我可能会过于关注那些让我不开心或压力很大的事情。但如果我把注意力放在别人身上，那会让我很高兴。 

Haruka: I love that way of thinking. I will try that. 

Haruka：我喜欢这种思维方式。我会尝试一下。