Imagine a little monkey living inside your head （心猿意馬）. It never sits still. It jumps from branch to branch — one moment thinking about lunch, the next about a test, the next about a game. This restless, jumping mind is what we call the “Monkey Brain.”
想像你的腦袋裡住著一隻小猴子（心猿意馬）。牠從來坐不住，總是從一根樹枝跳到另一根樹枝——這一刻想著午餐，下一刻想著考試，再下一刻又想著遊戲。這顆靜不下來、跳來跳去的心，就是我們所說的「猴子腦」。
When the monkey jumps too much, we feel stress. Our chest gets tight and our thoughts race. But we do not need to fight the monkey or chase it. We only need to do one quiet thing: notice it. “Oh — my mind is jumping right now.” That noticing, without judging, is Mindfulness (Sati).
當猴子跳得太厲害，我們就會感到壓力。胸口變得緊緊的，思緒也跑個不停。但我們不需要跟猴子打架，也不需要追著牠跑。我們只要做一件安靜的事：注意到牠。「喔——我的心現在正在跳來跳去呢。」這種不帶評判的覺察，就是「正念（Mindfulness，Sati）」。
Then we take a slow deep breath. We place one hand on our mind, one on our body, one on our heart, and we feel them come together in the present moment. Little by little, the monkey grows quiet, sits down, and rests. We are calm — not because nothing is happening, but because we are fully here, right now.
然後我們慢慢地做一個深呼吸。我們把一隻手放在頭上、一隻手放在身體上、一隻手放在心上，感受它們在當下合而為一。一點一點地，猴子安靜下來，坐了下來，休息了。我們變得平靜——不是因為沒有事情發生，而是因為我們完完全全地待在這裡、就在此刻。