一起坚持100天

day 1 15分钟冥想提高睡眠质量

117'

Neurologist Dr. Daniel Barone says that daily mindfulness meditation is the key to a good night's sleep.
神经学家丹尼尔·巴罗博士说每天的正念冥想可以帮助睡个好觉。

He says that incorporating15 minutes of meditation into your daily routine is all it takes.
他认为，把冥想融入到日常生活中去，每天15分钟就可以了。

To start, Barone suggests finding a dark, quiet room where you can sit and focus on your breath.
首先，巴罗建议找一个可以坐下来专注于呼吸的，昏暗安静的房间。

He sets an alarm on his phone for 11 to 15 minutes and then he closes his eyes and starts focusing his attention on his breath,imagining moving air into his nose and out through his mouth.
他在手机上设置了11到15分钟的闹钟，然后闭上眼睛，开始把注意力集中在呼吸上，想象着空气从鼻子进去，又从嘴巴流出来。

黄色背景单词为重点讲解词汇
蓝色字体为名词 -名词可以让你把句子图片化
红色色自己为动词 -动词可以让你看到句子的灵魂

笔记讲解

1 neurologist n.神经学家[,njʊə'rɒlədʒɪst]
-ist是一个名词后缀 可以构成很多职业单词
tourist n.旅行者
dentist n.牙医
artist n.艺术家

2 mindfulness meditation 正念冥想['maindfulnis] [medɪ'teɪʃ(ə)n]

mindfulness meditation is the key to a goodnight’s sleep 冥想是好睡眠的关键
mindfulness n.留神，注意
meditation n.沉思，冥想
eg: A study of yoga leads naturally to meditation
学习瑜伽自然会发展到进行冥想

3 incorporate into 并入[ɪn'kɔːpəreɪt]
incorportate 15minutes of meditation into your daily routine 把15分钟冥想加入到你的每日生活中去
incorporate v.包含，吸收
eg：This meal incorporates many different types of food.
这餐包括很多不同类型的食物

4 suggest v.建议[sə'dʒest]
这个词比较重要的三个用法
suggest doing 建议做某事
suggest sb to do 建议某人去做某事
suggest that 建议后面加句子 大家可以尝试造句
eg;The doctor suggested finding a dark, quiet room
博士建议找到一个阴暗安静的房间

5 focus v是聚焦，注意['fəʊkəs]
focus on sth 集中在，注意
eg: Their talks are expected to focus on armscontrol
他们的会谈预计会集中讨论军备控制问题

大家可以根据自己的词汇量把自己生僻的单词记下来，遇到不确定发音的单词先来认真查字典，这段文字也可以作为今后很好的一段晨读材料。

今天的课程主要内容为

每日新闻单词也是一个练习听写很好的材料，大家可以多加利用