The May holiday season is coming! While that means lots of good things like family gatherings, tasty meals and shopping, it can also mean stress! From dealing with family members who challenge your nerves, to trying to plan the perfect trip, to getting stuck in a traffic jam on the highway, holidays aren’t always as relaxing as we’d like them to be.

五一假期很快就要来了。虽然它意味着即将发生很多美好的事情，比如家庭团聚、美食大餐和逛街购物，但同时也意味着压力。有时候家人会选择刺激你的神经，试图安排一场完美的旅行，最终却只是在高速路上堵的水泄不通，假期并不总像我们期待的那样放松和惬意。

Although you might not be able to eliminate family dysfunction or holiday blues here’a a few soothing ways to give your brain a short vacay!

你可能无法消除来自家人的障碍和假期抑郁症，那么接下来有几种腾空大脑简单又快捷的方法！

1. Meditation

Who knew that holiday zen took just a few quiet breaths? Meditation is a powerful de-stressing tool any time of year, but when you’re rushed during the holidays it can be the perfect way to center and relax. And the best part? You can do it anywhere. All you have to do is take a few deep, slow breaths, focusing completely on your inhale and exhale. Yep, that’s meditation!

1.冥想

你知道假期禅宗只需要几次安静的呼吸吗？冥想在任何时候都是消除压力的最强大的方法，而且当你在假期期间匆忙赶路时，它也是聚焦和放松最完美的方法。冥想最吸引人的是什么呢？那就是你可以在任何地方冥想。你只需要慢慢地深吸几口气，把全部注意力聚焦在呼和吸上。没错，这就是冥想！

Meditation reduces stress & fosters clear thinking + increases our capacity for empathy and compassion.It improves concentration. Most become more centered and focused in everything they do.It encourages a healthy lifestyleThe practice increases self-awareness. …It increases happiness.Meditation increases acceptance. …It slows aging.The practice benefits cardiovascular and immune health.冥想可以减少压力，促进清晰思考+增强我们的同情心和怜悯心冥想可以改善注意力。“我更加专注于自己做的每件事…”冥想引起健康的生活方式冥想可以增强自我意识冥想使人更开心冥想可以增强接纳性冥想减缓衰老冥想有利于心血管和身体免疫健康

2.Send Out Good Vibes

2.散发良好氛围

Before you roll into your family gathering or office party, take five minutes in a quiet space. Close your eyes and visualize the people that will be in the room celebrating. Imagine everyone having a good time, sharing, and laughing. Keep this image of the group in your mind (including yourself!) while silently reciting the following loving-kindness phrases for everyone.

参加家人聚会和办公室派对前，在安静的角落里待五分钟。闭上眼睛想象聚会中将会出现的人。想象所有人都玩的很开心，互相分享，谈笑人生。把这个温馨的画面（包括自己在内！）留在脑海中，同时默念充满爱意的话语。

Find the silence among the noise. Find the silence in the noise. The background in which the noise is taking place is silence. Be present with that silence. Focus on the silence, be attentive, and be present with it.

噪中取静。在噪音中寻求安静。噪声出现的条件就是安静。找到那份安静。注意力集中在安静上，专心，和它待在一起。

3. Listen to your favorite music

3.听最爱的音乐

There’s an impressive amount of scientific research on how effective music is for changing our brain state and reducing the experience of stress.

关于音乐改变大脑状态、减少压力的科学研究不胜枚举。

It used to be thought that classical music held a monopoly on this, but more recent research suggests any music you find pleasurable will create positive brain changes — improved memory, improved mood, and improved immunity, to name just a few benefits.

人们曾经以为古典乐在这方面独占鳌头，但是近来更多研究表明你喜欢的任何音乐都能让大脑产生积极的变化——比如，改善记忆力、改善心情、改善免疫力。

Visit TEKTONIK website to download the song.

浏览TEKTONIK网站下载歌曲。

浏览TEKTONIK官网下载Dana Leong新创作的乐曲。

http://www.TEKTONIKmusic.org

4. Enjoy

4. 享受

Lastly, take time out of each day for yourself to enjoy some of the wonderful sensory aspects of the holidays, from the smell and warmth of a mug of hot chocolate or cider pressed into your palm to the sounds of a holiday standard on the radio on your drive home, or just the crackle of wrapping paper as you fold it around a gift. Feel the entire moment, Salzberg says, without multi-tasking. These tiny acts “break the momentum” of holiday stress so we “feel fulfilled and don’t feel so restless or agitated.”

最后，每天抽点时间享受假期的美妙感受，从一杯热巧克力的香味和温暖或手掌中的苹果榨汁机到回家路上广播中标准的假期播报，或者只是包装礼物时包装纸上的裂纹。扎尔茨贝格说过，感受那一刻，只专注于一件事。这些小小的行为会“打破”假期压力，让我们“感觉非常愉悦满足而不是焦躁不安或异常躁动。”