Imagine a young student named Anya. Last week she learned to be wise. This week her teacher asks a new question: not only what is wise, but how do you act? Anya thinks for a moment and says, “I will act wisely.” The teacher smiles — Anya has turned an adjective into an adverb of manner, a word that shows how we do things.
想像一位名叫安雅（Anya）的小學生。上週她學會了要有智慧。這週老師問了一個新問題：不只是什麼才是有智慧的，而是你要怎麼去做？安雅想了一下，說：「我會有智慧地（wisely）行動。」老師笑了──安雅把一個形容詞變成了情狀副詞（adverb of manner），一個用來表示我們怎麼做事的字。
One day Anya felt angry and wanted to shout. But she remembered Right Effort (Viriya): stop the unkind thing before it grows, and grow the kind thing instead （阻止惡、生起善）. So she breathed calmly and answered gently. “Last week I shouted,” she said. “Today I am speaking kindly, and tomorrow I will try again.” One sentence held the past, the present, and the future — and a steady, joyful effort.
有一天安雅覺得很生氣，想要大吼。但她想起了「正精進」（Right Effort，Viriya）：在不善的東西長大之前先把它停下來，並且改去培養善的東西（阻止惡、生起善）。於是她平靜地（calmly）呼吸，溫和地（gently）回答。「上週我大吼了，」她說，「今天我正親切地（kindly）說話，明天我會再試一次。」一個句子同時包含了過去、現在和未來──還有一份穩定而喜悅的精進。
Then her teacher asked her to sit quietly. Anya noticed her breath, the sounds in the room, the warm light. She was not thinking about yesterday or tomorrow. She was simply here. That is Mindfulness (Sati) （正念）: full, gentle awareness of the present moment. Effort and mindfulness work as one — we cultivate good habits steadily, and we abandon harmful ones, one mindful moment at a time.
接著老師請她安靜地坐著。安雅注意到自己的呼吸、房間裡的聲音、溫暖的光。她沒有在想昨天或明天。她就只是在這裡（here）。這就是「正念」（Mindfulness，Sati）：對當下完整而溫柔的覺察。精進和正念合而為一──我們穩定地培養（cultivate）好習慣，並捨棄（abandon）有害的習慣，一次一個正念的當下。