1.安静

This entails disengaging from technology as well as removing yourself from other sources of noises – like people. Enclose yourself in a safe place where you are comfortable. Shut your eyes, and then just exhale all the tension. In the silence, you will notice how your imagination comes alive. Let it run wild. Or let it be completely at ease. As you breathe, do nothing that does not feel organic. Even if your quiet time lasts a mere five minutes, use it to reconnect with you and the breath.

这需要摆脱科学技术，以及清除其他噪音来源——比如人的噪音。将自己关在一个安全的地方，而且能让自己感觉舒服。闭上你的眼睛，然后呼出所有的紧张感。在沉默中，你会发现你的想象力是如何变得栩栩如生的。让你的想象力狂奔吧。或者任凭你的想象力驰骋。当你呼吸的时候，不要做任何感觉有机的事情。即使你安静的时间只持续了仅仅5分钟，也可以用这么短的时间来将你和你的呼吸联系在一起。

2. Ask yourself questions

2.自问

Get in touch with the inner you by responding to emotions that rise up in your mind throughout the day. Even during quiet time, notice what you are feeling. Then, try to find out why. Ask yourself what happened, what emotions you are feeling, and what memories that feeling is connected to. Sure, you might not always like the answers you receive from yourself. But that tolerance and acceptance of who you are are the beginning to elevating your spirituality.

通过回应你在一天中产生的感情来与你的内心取得联系。即使在安静的时间，也要注意你的感觉。然后，努力找到原因。问问自己发生了什么，你的感觉是什么，以及你的这种感觉与什么记忆有关。当然，你或许并不总是喜欢这些你从自己身上获得的答案。但是，这种忍耐以及接受自我，是升华你的精神的开端。

3. Get back to nature

3.回归自然

Toss the phone aside. Shut the laptop. Turn off the lights. And then remove yourself from the indoors for a while. That’s right, I am asking you to go outside. Be one with nature, somehow. Regardless of the season, be amongst the green trees, the brittle grass, and sodden earth.

将电话扔在一旁。关掉电脑。 关灯。然后将自己从室内清空一段时间。这是对的，我就是要让你去外面。无论如何，与自然相处。无论什么原因，让自己身处绿树，青翠的草地和湿润的土地之上吧。

Breathe in the scents of soil and leaves. Feel the sun on your skin. Nature is the closest thing to paradise we have on this planet. Honor it by relishing every piece of it with your senses. When you open your mind to nature and disconnect from technology, true joy is tangible.

呼吸泥土和树叶的芳香。感受阳光洒在皮肤上的感觉。自然是这个星球上最接近天堂的地方。用你的感官来享受自然的一切，就是对自然最大的尊重。当你对自然敞开你的心扉，并且断绝与科技的联系之时，真正的快乐就触手可及了。