Perhaps you have a big test coming up and you are feeling nervous. These days， it is pass or perish， so you know you have got to do well. The pressure is on， so you may be losing sleep and the ability to concentrate. How can you deal with the stress， study effectively， and take the test with confidence？ Maybe you should try meditation①.
When people think about meditation， picture about an old men sitting cross-legged on remote mountaintops will appear. People describing meditation frequently mention elements such as gurus②， relaxation， and “thinking about nothing”.
It is not necessary to travel to a mountaintop to enjoy the benefits of meditation because it is actually more about awareness than just relaxation. The secret to meditation is breathing.
To start meditating， find a place where you can sit or stand comfortably for a little while and concentrate③. Close your eyes and start taking slow breaths. Focus on the air moving in and out of your body. If your mind starts to wander and you begin to think about something else， refocus your attention on your breathing.
Meditation has little to do with escaping problems or thinking about nothing. Instead， the breathing techniques help you calm down and think more clearly about your feelings. The issues on your mind unfold clearly， as if they were in slow motion.
This clarity is called “mindfulness”. Being mindful④ means that you are aware of what you are thinking without becoming caught up in your thoughts. It takes practice， but with time， that big test will not scare you anymore. You will realize through meditation that fear is just a product of not being mindful.
① meditationn. 沉思，默想；冥想；【宗】默念，默想
② gurun. 古鲁(印度教的导师)
③ concentratevt. 集中；聚集，集结；浓缩 vi. 集中；聚集，集结
④ mindfuladj. 记住的；留心的；警觉的；小心的
冥想
也许你正为了明天的大考感到紧张。现在，不是通过，就是完蛋，所以你知道你一定得考好。压力就在那里，你也许就会睡眠不足或无法集中精神。该怎样面对压力，有效地学习，以及信心十足地迎接考试呢？或许你该试试冥想。
人们一想到冥想，脑子里就会浮现出在深山顶上老人盘腿而坐的画面。许多人在描述冥想时，也总是要提到古鲁（宗师），放松，什么都不想等要素。
不一定登上山顶才能享受到冥想的好处。因为冥想时意识比放松更重要。冥想的秘诀是呼吸。
开始冥想前，找个你可以暂时站着或坐着舒服的地方然后集中精神。闭上你的眼睛并缓慢呼吸。集中注意空气进出你的身体。如果你开始胡思乱想了，就把注意力重新集中在你的呼吸上。
冥想并不是逃避问题或什么都不想。相反的，掌握呼吸的技巧能帮助你平静下来，让你更清楚地思考自己的感觉。你的心结就像是慢动作似的在你的面前清晰地展开。
这种清晰就叫领悟。领悟的意思是你知道你心里所想但不为杂念缠绕。冥想需要练习，不过随着时间的推移，你就不会再畏惧考试了。学会了冥想，你会了解恐惧只是没有集中精神的结果。
