注意力的革命
The attention revolution
B. Alan Wallace、Daniel Goleman · 初版 2006 年
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Shamatha 禅修是一种获得前所未有高水平专注力的方法。作者 B. Alan Wallace 曾深入参与备受瞩目的佛教徒与学者对话，在该修持法门中拥有 20 多年的实修经验，其中部分是在 Dalai Lama 的指导下完成。本书权威地呈现了他关于 shamatha 的全部学识。它面向那些被现代生活的眩晕节奏分散注意力、失去焦点的当代探求者，以及遭受抑郁症和其他心理疾病困扰的人群。从剖析内在问题开始
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……在任何时刻如果你的注意力飘到了别的感觉上——比如视觉、听觉等，或者是思考、画面想象等，那就为自己察觉到了这一点而高兴一下，然后从“1”重新开始。我推荐艾伦·B·华莱士（Alan B. Wallace）的《注意力革命》（The Attention Revolution）。
…at any point your attention has drifted to a different sensation - seeing, hearing etc, or thinking, visual imagery etc, then congratulate yourself for noticing, and restart from «1». I recommend «The attention revolution» by Alan B. Wallace
……冥想。包含呼吸正念的奢摩他（śamatha）练习被认为非常适合现代人。就我所知，关于奢摩他最好的入门书是 B. 艾伦·华莱士的《注意力革命：释放专注心念的力量》（The Attention Revolution: Unlocking the Power of the Focused Mind）。
…meditation. The śamatha practices that entail mindfulness of breathing are thought to be ideal for those living in modernity. The best introduction to śamatha that I’m aware of is B. Alan Wallace’s “The Attention Revolution: Unlocking the Power of the Focused Mind.”
……身体很难放松下来。我建议深呼吸（呼气时间要比吸气时间长）。每次呼气时试着放松身体就行。如果可以的话，去读读 B. 艾伦·华莱士的《注意力革命》（Attention revolution）前两章，照着练几天。要是都没用，就去寻求医生或冥想老师的专业帮助。
…difficult for your body to relax. I'll suggest take deep breaths, (exhale time should be greater than inhale). Just try to relax body with each exhale. If possible, read first two chapters from the book `Attention revolution - by B. Alan Wallace`, and practice it for few days. If nothing works, seek professional help either from doctor or meditation teachers.
我强烈推荐用“奢摩他”（shamata）冥想来提升注意力——https://www.amazon.com/Attention-Revolution-Unlocking-Power-...
I highly recommend "shamata" meditation for improving attention - https://www.amazon.com/Attention-Revolution-Unlocking-Power-...
……非有神论/宗教/灵修视角。它涵盖了你想知道的关于冥想的一切，而且不需要去看那些通常神神叨叨、晦涩难懂的佛教或冥想书。《注意力革命》（The Attention Revolution）——一本干货满满、教你如何冥想的深度指南。它基本上直奔主题，把冥想练习当作一项具体要做的事，讲透了所有细节和实操方法。内容也非常全面，直接切入……
…non-theistic/religious/spiritual perspective. Everything you ever wanted to know about meditation without having to go through books about Buddhism or meditation which are generally very spiritual and can be difficult to read. The Attention Revolution - In-depth guide to how to meditate without too much fluff. It basically directly goes into all the details of meditation practice as a thing you do and how to do it. Also very comprehensive and jumps…