كيف سيغير التأمل حياتك؟ | How Will Mindfulness Change Your Life how|will change|mindfulness|your life|||||| ||||كيف|سي|اليقظة|يغير|حياتك|حياتك Wie wird Meditation Ihr Leben verändern? | Wie wird Achtsamkeit Ihr Leben verändern? ¿Cómo cambiará tu vida la meditación? | ¿Cómo cambiará la atención plena tu vida? Comment la méditation va-t-elle changer votre vie ? | Comment la pleine conscience changera-t-elle votre vie Hoe zal meditatie je leven veranderen? | Hoe zal mindfulness je leven veranderen Hur kommer meditation att förändra ditt liv? | Hur kommer Mindfulness att förändra ditt liv Meditasyon hayatınızı nasıl değiştirecek? | Farkındalık Hayatınızı Nasıl Değiştirecek? How Will Mindfulness Change Your Life?

اسمعي افتحي افتحي تويتر افتحي تويتر اسمعي|افتحي|||افتحي|تويتر listen|open|open|Twitter|open|Twitter Listen, open Twitter, open Twitter.

طبعا ما تنسي ترني ع تبع المي ما أثقل دمه بحسسني بشحد منه |||bel me||||||||| of course|not|forget|call me|to|belonging to|water|not|I bother|his|he makes me feel|I beg|from him ||تنسى||||الماء||أثقل|دمه|يُشعرني|بشحد|منه Of course, don't forget to call me about the water, I can't stand his annoying behavior.

حبيبي هدول فلوسي my dear|these|my money My love, this is my money.

بفلوسي انت جاي تجيب لي مي بتحملني جميلة؟ with my money|you|coming|you bring|to me|water|you carry me|beautiful With my money, are you coming to bring me a beautiful girl?

ما أثقل دمه not|heavy|his blood vad|är tung|blod How heavy his blood is.

(أصوات تتحدث بشكل عشوائي) voices|they talk|in a|random (Voices talking randomly)

(سلام تأخذ نفس عميق) peace|you take|breath|deep (Peace takes a deep breath)

ليش أكبر أعداءك.. هو انت؟ why|biggest|your enemies|he|you Why is your biggest enemy.. you?

مرحبا hello Hello

في الحلقة الماضية تعرفنا على القرد اللي عايش في راسك in|episode|last|we got to know|about|monkey|that|living|in|your head In the last episode, we got to know the monkey that lives in your head

واللي اسمه القرد الداخلي and that|his name|monkey|inner and its name is the inner monkey

هذا القرد الداخلي منكد عليك عيشتك this|monkey|internal|making miserable|on you|your life This inner monkey is making your life miserable.

بتنطط لك 24 ع 24 it jumps|for you|on It jumps around 24/7.

ف هلأ ضروري توقف وتروح تشوف حلقة القرد الداخلي أول so|now|necessary|you stop|and you go|you watch|episode|monkey|internal|first So now it's essential to stop and go watch the inner monkey episode first.

بعدين ترجع لهذه الحلقة then|you return|to this|episode Then come back to this episode.

عشان تفهم الموضوع منيح in order to|you understand|the topic|well So you can understand the topic well.

تمام؟ تمام okay|okay Okay? Okay.

اهلا وسهلا مرة تانية welcome|and easy|time|second Welcome again.

توكلنا على الله we relied|on|God We rely on God.

وسيطر القرد ع حياتك and controlled|the monkey|on|your life And the monkey took control of your life.

وكيف بمسكك القرد الداخلي من ايدك اللي بتوجعك؟ and how|I hold you|the monkey|inner|from|your hand|that|hurts you Wie kann der innere Affe dich von der Hand fernhalten, die dir wehtut? And how do you hold your inner monkey by the hand that hurts you?

عن طريق شيء اسمه through|way|something|called Through something called

فخ السعادة trap|happiness The Happiness Trap.

ما بعرف من متى بدأ الترويج لمبدأ الحياة السعيدة not|I know|from|when|it started|the promotion|for the principle|life|happy I don't know when the promotion of the principle of a happy life started.

لكن شخصيا بحس انه زاد كتير التركيز عليه but|personally|I feel|that|it increased|a lot|the focus|on it But personally, I feel that the focus on it has increased a lot.

بعد الحركة الرومنطيقية المهببة في أوروبا after|the movement|romantic|the horrible|in|Europe After the romantic movement that swept through Europe.

لفترة طويلة كانت أوروبا عبارة عن تنكة زبالة كبيرة for a period|long|it was|Europe|it was|about|can|garbage|big For a long time, Europe was like a big garbage can.

فقر ووسخ poverty|and filth Poverty and filth

وأوبئة and epidemics And epidemics

وطبقية and classism And classism

وحرق ساحرات and burning|witches And witch burning

والكنيسة كابسة على نفس العالم وبتتحكم في كل شي and the church|pressing|on|same|world|and controlling|in|all|thing And the church was oppressing the world and controlling everything.

لحد ما اجا فرانسيس بيكون في ال1600 until|that|he came|Francis|he was|in|the 1600s Until Francis came in the 1600s.

قالهم يا جماعة الخير لمتى بدنا نضل بقر؟ he said to them|O|group|good|until when|we want|we remain|cows He said, 'Oh good people, how long are we going to remain ignorant?'

لازم نعتمد في سعينا وراء الحقيقة على العقل والمنطق must|we rely|in|our pursuit|behind|truth|on|reason|and logic We must rely on reason and logic in our pursuit of truth.

وولعت it ignited It ignited

خش علي بالتنوير enter|on|with the enlightenment Come to me with enlightenment

جاليليو وخمسة آخرون عملوله ريتويت Galileo|and five|others|they did for him|retweet Galileo and five others retweeted him

وزادت اللايكات and it increased|likes And the likes increased

وبلشت أوروبا تصحى من سباتها and started|Europe|to wake up|from|its slumber And Europe started to wake up from its slumber.

بس فيه ناس ما عجبهم هذا الكلام بالمرة but|there are|people|not|they liked|this|talk|at all But there are people who did not like this talk at all.

بالقرن التاسع عشر in the century|ninth|tenth In the nineteenth century.

اجو خشو ع الساحة شلة عميقين they came|they entered|to|the arena|group|deep thinkers Kommen Sie und betreten Sie die Arena mit einer großen Gruppe A group of deep thinkers came onto the scene.

تنوير؟ enlightenment Enlightenment?

بدكم تروحوا عالقمر؟ you want|you go|to the moon Do you want to go to the moon?

طيب أنا؟ okay|I What about me?

طيب مشاعري؟ okay|my feelings What about my feelings?

أحاسيسي؟ my feelings My feelings?

حبي اللي معذبني؟ my love|that|torturing me The love that torments me?

بدي اسافر وألف الدنيا واكتشف حالي I want|to travel|and to travel around|the world|and to discover|myself I want to travel and explore the world and discover myself.

ييييي yyyyy Yay!

جيبولي اللوحة والألوان bring me|the painting|and the colors Bring me the board and the colors.

الحركة الرومنطيقية بلش معها حركة من التركيز على التفردية the movement|Romantic|started|with it|a movement|of|the focus|on|individuality The Romantic movement started with a focus on individuality.

والمشاعر والأحاسيس and the feelings|and the sensations And emotions and feelings.

واتخاذها كمرجعية and taking it|as a reference And taking them as a reference.

بدل التفكير المنطقي العلمي instead of|thinking|logical|scientific Instead of logical scientific thinking

ومن هنا and from|here And from here

ظهرت كمان مبادىء زي ربط الحب بالزواج appeared|also|principles|like|linking|love|to marriage Principles also emerged like linking love to marriage

والتركيز على مشاعرك ورغباتك شو بدها and focusing|on|your feelings|and your desires|what|she wants And focusing on your feelings and desires, what do they want?

وطز بالعالم.. كون شخص فرداني and screw|the world|be|person|individual And to hell with the world.. be an individual.

سافر ولف الدنيا travel|and roam|the world Travel and explore the world.

واكتشف حالك and discover|yourself And discover yourself.

وتجوز حبيبتك and marry|your girlfriend And marry your beloved.

عشان تلاقي السعادة in order to|you find|happiness To find happiness

انت ما رح تلاقيها بس ابحث you|not|will|you find it|just|search You won't find it, just search

ضلك ابحث keep|search Keep searching

حلو.. حلو nice|nice Nice.. nice

معلش خلينا نعطي السعادة فرصة sorry|let's|give|happiness|chance Let's give happiness a chance.

تعالوا نشوف شو هي السعادة come|let's see|what|is|happiness Come on, let's see what happiness is.

شو يعني سعادة؟ what|means|happiness What does happiness mean?

السعادة هي طيف happiness|is|spectrum Happiness is a spectrum.

من مركبات عضوية كربونية from|compounds|organic|carbon From organic carbon compounds

اسمها موصلات عصبية its name|transmitters|neural Its name is neurotransmitters

إفرازات هرمونية مهمة secretions|hormonal|important Important hormonal secretions

عشان تساعد مخك so that|help|your brain To help your brain

إنه يشتغل بطريقة سليمة he|works|in a way|correct It works in a proper way.

السعادة بتيجي على عدة أنواع happiness|comes|in|several|types Happiness comes in several types.

ممكن تكون serotonin possible|it is|serotonin It could be serotonin.

ممكن تكون dopamine possible|it is|dopamine It could be dopamine.

ممكن تكون oxytocin it is possible|it is|oxytocin It could be oxytocin

أو غيرهم or|others or others

هاي المركبات الكيميائية عاد بتعطيك الشعور بالسعادة these|compounds|chemical|usually|they give you|feeling|of happiness These chemical compounds usually give you a feeling of happiness

الترابط bonding connection

التعاطف Empathy

الحب Love

الحاجات الجميلة دي These beautiful needs

شو كمان؟ شو كمان؟ السعادة السعادة؟ what|else|what|else|happiness|happiness What else? What else? Happiness, happiness?

بس but But

هاي هي السعادة this|is|happiness This is happiness

السعادة عبارة عن شعور happiness|is|about|feeling Happiness is a feeling

تماما زيها زي الشعور بالخوف exactly|like it|like|feeling|with fear Just like the feeling of fear

أو الجوع or|hunger or hunger

أو الحزن or|sadness or sadness

هاي الماكينة اللي اسمها جسمك this|machine|that|its name|your body This machine called your body

بتتعرض ل طيف كبير من المشاعر المختلفة you are exposed to|to|spectrum|large|of|emotions|different is exposed to a wide range of different emotions

بناء على الأحداث اللي حواليك based|on|events|that|around you Based on the events around you

نيجي للأحداث اللي حواليك we come|to the events|that|around you Let's talk about the events around you

بما انه نحنا عبارة عن رفرفة جناح فراشة في بحر هذا الكون الكبير since|that|we|are|about|flutter|wing|butterfly|in|sea|this|universe|large Since we are like the flutter of a butterfly's wing in this vast ocean of the universe

من الاحتمالات.. والعوامل المؤثرة of|probabilities|and factors|influencing Of possibilities.. and influencing factors

ما فيه أي قانون علمي أو إحصائي بيقولك إنه الحياة لازم تحسسك not|there is|any|law|scientific|or|statistical|it tells you|that|life|must|it makes you feel There is no scientific or statistical law that tells you that life must always make you feel

بالسعادة دائما with happiness|always happy.

بالتالي therefore Therefore,

المنطقي انك تستنتج انه كتير فيه أحداث في حياتك رح تصير logical|that you|you conclude|that|many|there are|events|in|your life|will|happen it is logical to conclude that many events in your life will happen.

بدون إرادتك without|your will Without your will

سواء سلبية whether|negative Whether negative

أو إيجابية or|positive Or positive

فيه كتير أشياء ما بتقدر تغيرها ولا تتحكم فيها there are|many|things|not|you can|change them|nor|you control|in them There are many things you cannot change or control

نحنا أكبر مشاكلنا we|biggest|our problems Our biggest problem

انه القرد الداخلي that|monkey|internal is that the inner monkey

بيفكر انه السعادة مكان بدنا نوصل له he thinks|that|happiness|place|we want|we reach|to it thinks that happiness is a place we need to reach

وهو من كتر ما زهق وهو بستنى يوصل عليه and he|from|too much|not|he got bored|and he|he waits|he reaches|to it and it is so bored waiting to get there.

بتوتر وبقرر ينكد عليك with anxiety|and I decide|to annoy|you He gets anxious and decides to annoy you.

ويزعجك and annoys you And disturb you.

لبين ما تنجح وتوصله لأرض السعادة until|that|you succeed|and you reach it|to the land|happiness Until you succeed and reach the land of happiness.

وأرض السعادة and the land|happiness And the land of happiness.

مكان وهمي place|imaginary A fictional place

هون here Here

بتيجي أهمية التأمل والتأريض comes|importance|meditation|grounding The importance of meditation and grounding comes

لأنه التأمل because it|meditation Because meditation

بيقولك راقب الواقع he says to you|watch|reality He tells you to observe reality

الواقع المتغير reality|changing The changing reality

التغيير change Change

هو أهم صفات الكون it is|most important|qualities|universe Is one of the most important characteristics of the universe

وعشان ترتاح.. لازم تفهم القرد الداخلي إنه مش رايح لمكان.. ما حدا فينا رح يتحرك من هون and to|you relax|must|you understand|the monkey|internal|that|not|going|to a place|not|anyone|among us|will|he moves|from|here And to feel at ease.. you need to understand that the inner monkey is not going anywhere.. none of us will move from here.

هذا المكان اللي نحنا فيه this|place|that|we|in This is the place we are in.

والمكان اللي رح نضل فيه and the place|that|will|we stay|in And the place we will stay in.

طلعت نزلت تشعبطت تفعفلت I went out|I went down|I climbed|I struggled I went up, went down, clung, and fumbled.

برضو مش رايحين مكان also|not|going|place We're also not going anywhere.

التأمل بخليك تفهم انه مشاعر متناقضة تماما meditation|makes you|understand|that|feelings|contradictory|completely Meditation makes you understand that feelings are completely contradictory.

زي السعادة والترابط like|happiness|and connection Like happiness and connection.

أو الخوف والألم or|fear|and pain Or fear and pain.

هاي المشاعر كلها بتظهر تقريبا these|feelings|all|appear|almost These feelings all appear almost

من نفس المراكز في دماغنا from|same|centers|in|our brain from the same centers in our brain.

حتى لما جسمك يحس بألم مثلا.. بيفرز مواد مسكنة وممتعة عشان يخفف عنك even|when|your body|feels|pain|for example|it releases|substances|pain-relieving|and pleasurable|to|it alleviates|for you Even when your body feels pain, for example, it releases soothing and pleasurable substances to ease your discomfort.

اذا حاولت تركز في أحداث حياتك if|you tried|to focus|on|events|your life If you try to focus on the events of your life.

بتلاقي انك you find|that you You find that you

لما بتكون مبسوط بتكون خايف شوي when|you are|happy|you are|afraid|a little When you are happy, you are a little afraid

خايف هذا الانبساط يروح afraid|this|happiness|goes away Afraid that this happiness will go away

بتفكر.. كيف رح ترجع تحزن بالمستقبل وكيف رح تخلص هذه السعادة اللي انت فيها you think|how|will|you return|you become sad|in the future|and how|will|you finish|this|happiness|that|you|in it You think.. how will you get sad again in the future and how will this happiness you are in come to an end

أما لما تكون موجوع أو زعلان but|when|you are|in pain|or|upset But when you are in pain or upset

ف برضو بتكون طول الوقت عم تفكر so|also|you are|all|the time|currently|you think You are also constantly thinking

طيب متى بده يخلص هذا الوجع؟ okay|when|it will|it ends|this|pain So when will this pain end?

متى بدي أرجع أكون مبسوط؟ when|I want|I return|I am|happy When will I be happy again?

بتصير تتذكر you start|to remember You start to remember

كل الاوقات اللي كنت قاعد فيها وسنك ما بوجعك مثلا all|times|that|I was|sitting|in them|and your tooth|not|it hurts you|for example All the times you were sitting and your tooth didn't hurt, for example.

وبتصير تقول للدنيا والله العظيم انا اسف.. انتوا بس شيلو لي وجع سني وبعمل لكم اللي بدكم ياه and you start|to say|to the world|by God|the great|I|sorry|you all|just|remove|for me|pain|my tooth|and I do|for you|what|you want|it And you start to tell the world, I swear to God, I'm sorry.. just take away my toothache and I'll do whatever you want.

مع انه الحدثين with|that|the two events Even though the events

هدول مختلفين these|different These are different.

لكن تعاملك معاهم فيه نمط متشابه but|your dealing|with them|in it|pattern|similar But your interaction with them has a similar pattern.

خلال الأحداث during|events During the events.

انت يا عم تفكر في ماضي ما فيه ألم you|oh|uncle|you think|in|past|not|in it|pain You, my friend, think of a past that has no pain.

أو عم بتفكر في مستقبل or|I am|you think|in|future Or are you thinking about the future?

خايف تروح السعادة منه afraid|you go|happiness|from it Afraid that happiness will leave you?

بمعنى آخر.. انت ما عشت الحدثين أصلا in other|words|you|not|you lived|the events|at all In other words.. you didn't actually live the events.

انت كنت عم بتسافر عبر الزمن خلالهم you|you were|I am|you travel|through|time|during them You were traveling through time during them.

التأمل عاد بيريحك من بعد الزمن تماما meditation|it returns|it relaxes you|from|after|time|completely Meditation helps you relax completely after a long time.

بيحل لك مشكلة أنه فيه ماضي وحاضر ومستقبل وحاضر it solves|for you|problem|that|there is|past|present|future|and present It solves the problem of having a past, present, and future.

لانه بيمرنك كيف تعيش الأحداث because|it trains you|how|you live|events Because it trains you on how to live through events.

بحضور تام with presence|full With full presence.

بغض النظر عن ماهية هذه الأحداث regardless|of|about|nature|these|events Regardless of what these events are

وهذا الشيء له نتائج مدهشة and this|thing|has|results|amazing This thing has amazing results

نوع التأمل المقصود هنا هو التأمل الواعي type|meditation|intended|here|is|meditation|conscious The type of meditation intended here is conscious meditation

وحدة من الترجمات المناسبة لهذه الكلمة هي.. التأريض one|of|translations|appropriate|for this|word|is|grounding One of the appropriate translations for this word is.. grounding

يعني التركيز على تجربتك الحسية المادية الملموسة means|focusing|on|your experience|sensory|physical|tangible It means focusing on your tangible physical sensory experience.

ومراقبة الواقع.. بما فيهم مراقبة الأفكار and observing|reality|including|them|observing|thoughts And observing reality.. including observing thoughts.

هذه المهارة بتبدأ من خلال تدريبك على التركيز على النفس this|skill|starts|from|through|your training|on|focusing|on|self This skill starts by training yourself to focus on the self.

اه.. النفس ah|self Yeah.. the self.

النفس طلع له فوائد سحرية the self|it has|for him|benefits|magical The soul has magical benefits.

شو تعمل؟ what|you do What to do?

اقعد بمكان مريح sit|in a place|comfortable Sit in a comfortable place.

يفضل تكون قاعد it is preferable|you are|sitting It's better to be seated.

مو متمدد not|stretched Not stretched

اقعد على كرسي قعدة مستقيمة sit|on|chair|sitting|straight Sit on a chair in an upright position

فيه ناس بفضلوا يغمضوا عيونهم there are|people|they prefer|they close|their eyes Some people prefer to close their eyes

بعدين.. دور في وعيك على إحساس جسمك بالنفس then|search|in|your awareness|for|feeling|your body|with yourself Then.. search in your awareness for the feeling of your body itself

ممكن تحسه بتمك possible|you feel it|in your mouth You can feel it in your mouth.

بحلقك in your throat In your eyes.

ببطنك in your stomach In your stomach.

وانت عم تعمل شهيق وزفير while you|am|you do|inhalation|exhalation While you are inhaling and exhaling.

وجه تركيزك على هذا الشعور الحسي direct|your focus|on|this|feeling|sensory Focus your attention on this sensory feeling.

اللي عم بيصير في جسمك.. خلال النفس that|present continuous marker|is happening|in|your body|during|breath What is happening in your body... during the breath.

خلال أقل من 10 ثواني رح يرجع القرد الذاتي يحكي ومخك رح يسرح بالأفكار during|less|than|seconds|will|return|monkey|self|talks|and your mind|will|wander|in thoughts In less than 10 seconds, the self-monkey will start talking and your mind will wander with thoughts.

بس معلش but|no problem But it's okay.

هذا شي طبيعي جدا this|thing|natural|very This is very natural.

ومتوقع جدا and expected|very And very expected.

وبيصير مع أزعم راهب بوذي and it happens|with|I claim|monk|Buddhist And it happens with, I assume, a Buddhist monk.

كل ما تنتبه انك شردت بالأفكار.. ارجع وجه انتباهك وتركيزك للشعور الجسدي بالنفس every|that|you notice|that you|you drifted|in thoughts|return|direct|your attention|and your focus|to the feeling|physical|to the self Wann immer Sie merken, dass Sie von Gedanken abgelenkt werden, richten Sie Ihre Aufmerksamkeit wieder auf das körperliche Gefühl der Seele Whenever you notice that you have drifted into thoughts.. return your attention and focus to the physical feeling of the self.

فيه ناس بتعد الأنفاس.. 1.. 2.. و3 there are|people|counting|breaths|and Some people count their breaths.. 1.. 2.. and 3.

أو فيه ناس بتقول.. شهيق.. زفير or|there are|people|saying|inhalation|exhalation Or some people say.. inhale.. exhale.

بس أهم تذكر إنه النفس لازم يكون من بطنك مو من صدرك but|most important|remember|that|breath|must|be|from|your belly|not|from|your chest But the most important thing to remember is that the breath should come from your belly, not from your chest.

مع كل مرة بترجع فيها حالك للتركيز ع النفس اعتبره انتصار with|every|time|you return|to it|your state|to focus|on|breath|consider it|victory Every time you bring yourself back to focus on your breath, consider it a victory.

عضلة الملاحظة عندك عم تكبر مع كل مرة بتعمل فيها هيك muscle|observation|you have|present continuous|grows|with|every|time|you do|in it|like this Your observation muscle is growing every time you do this.

اذا فجأه طلع لك صوت حواليك.. ما تدايق if|suddenly|a sound appeared|to you|sound|around you|not|you get annoyed If suddenly a sound appears around you.. don't get annoyed.

لاحظ الصوت.. لاحظ كيف بظهر في حيز وعيك notice|the sound|notice|how|it appears|in|space|your awareness Notice the sound.. notice how it appears in your awareness.

وما بطلع منه من إرادته.. بدون إرادتك بيطلع and not|it comes out|from it|from|his will|without|your will|it comes out And it doesn't come out of its own will.. it comes out without your will.

خلص من ملاحظة الصوت وارجع لاحظ النفس finish|from|noticing|the sound|and return|notice|the breath Finish observing the sound and go back to observing the breath.

بعد خمس ثواني.. بتطلع لك فكرة after|five|seconds|it comes out|to you|idea After five seconds.. an idea will come to you.

لاحظها notice it Notice it.

شو هي هاي الفكرة؟ what|is|this|idea What is this idea?

أول ما تلاحظ وتركز فيها.. عالأغلب تروح وتختفي first|that|you notice|and focus|in it|mostly|you go|and disappear The first thing you notice and focus on.. most likely it goes away and disappears.

تذكر إنه دائما ما تقاوم أي أفكار بتطلع لك remember|that|always|that|you resist|any|thoughts|that come up|to you Remember that you should always resist any thoughts that come to you.

فقط.. لاحظها just|notice it Just.. notice them.

خلي تركيزك على الفكرة كمبدأ فكرة keep|your focus|on|the thought|as a principle|thought Keep your focus on the idea as a principle idea.

مش على ماهية الفكرة وتفاصيلها not|on|essence|idea|and its details Not about the essence of the idea and its details.

خلص ملاحظة وارجع لاحظ إحساسك بالنفس finish|observation|and return|observe|your feeling|with self Finish the observation and return to notice your feeling of self.

شهيق inhalation Inhale.

زفير exhalation Exhale.

وهكذا and thus And so

الهدف من التأريض هو إنك تبطل تقاوم.. تبطل تحاول تحارب هاي الأفكار the goal|of|grounding|is|that you|you stop|resisting|you stop|trying|fighting|these|thoughts The goal of grounding is to stop resisting.. to stop trying to fight these thoughts

بس تلاحظ وجودها but|you notice|their presence But to notice their presence

بدون إطلاق أي أحكام without|issuing|any|judgments Without making any judgments

وبدون ما يكون عندك and without|what|it is|with you And without having any

أي نية لتغييرها any|intention|to change it intention to change it

أو التخلص منها or|getting rid|of it or get rid of it

لاحظ.. لاحظ كل شيء وبس notice|notice|every|thing|and that's it Notice.. notice everything and that's it

لاحظ Note

ابدأ ب 10 دقائق يوميا start|with|minutes|daily Start with 10 minutes daily

وزيدهم كل أسبوع خمس دقائق and increase them|every|week|five|minutes And increase them by five minutes every week

أو حسب المناسب الك.. المهم or|according to|suitable|you|important Or as suitable for you... the important thing

التزم بالتمرين stick to|the exercise Stick to the exercise

ولاحظ كل شيء and notice|everything|thing And notice everything

فيه شغلة مهم جدا إنك تتذكرها كمان there is|thing|important|very|that you|remember it|also There is something very important that you should remember as well

انه عادي تسرح في خيالك وأفكارك that|normal|you drift|in|your imagination|and your thoughts That it's normal to drift off in your imagination and thoughts

وعادي ما تكون قادر إنك تلاحظ شيء واحد and normal|not|you are|able|that you|you notice|thing|one And it's normal that you may not be able to notice one thing.

أكثر من 10 ثواني more|than|seconds More than 10 seconds.

لكن لا تنسى انه مخك عبارة عن شبكة عصبية معقدة من العادات but|not|you forget|that|your brain|is|about|network|neural|complex|of|habits But don't forget that your brain is a complex neural network of habits.

كل عادة لها مسارات every|habit|it has|pathways Each habit has its pathways.

وكل ما عملت العادة أكثر.. مسارها بتعزز وبنحفر في دماغك أكثر and all|what|I did|the habit|more|its pathway|it strengthens|and I dig|in|your brain|more And the more you practice the habit.. its path strengthens and digs deeper into your brain.

وبتصير أشطر فيها.. يا محاسن المرونة الدماغية and you become|smarter|in it|oh|virtues|flexibility|brain And you become better at it.. oh the benefits of brain flexibility.

مع التمرين والوقت رح تلاحظ إنه قدرتك على الملاحظة والتركيز خلال التمرين زادت with|practice|and time|will|you notice|that|your ability|to|observation|and focus|during|practice|increased With practice and time, you will notice that your ability to observe and focus during the exercise has increased.

ومش بس هيك and not|only|this And not just that.

رح تنهال عليك مع الممارسة will|pour|on you|with|practice Mit etwas Übung wird es Ihnen gelingen A storm of benefits and positive changes will pour over you with practice.

عاصفة من الفوائد والتغييرات الإيجابية storm|of|benefits|and changes|positive In many aspects of your life.

في كتير نواحي من حياتك in|many|aspects|of|your life And here... the role of knowledge comes in.

وهون.. بيجي دور العلم and here|comes|role|knowledge now we can talk about science

شو بقول العلم عن التأمل الواعي؟ what|says|science|about|meditation|mindful What does science say about mindfulness meditation?

لحسن الحظ التأمل الواعي بالتحديد انعمل عليه تجارب كتير fortunately|luck|meditation|mindful|specifically|was done|on it|experiments|many Fortunately, mindfulness meditation has been the subject of many experiments.

أثناء التأمل during|meditation During meditation.

الأماكن المسؤولة عن تنظيم المشاعر أو ال thalamus areas|responsible|for|regulating|emotions|or|the|thalamus The areas responsible for regulating emotions or the thalamus. بتصير نشطة جدا you become|active|very You become very active.

الشي اللي بيزيد التعاطف عندك بشكل ملحوظ the thing|that|increases|empathy|in you|in a way|noticeable The thing that noticeably increases your empathy.

شيء ثاني كمان بصير معك.. هو إنه مخك بيطلع من الوضع اللي مسيطر عليه القرد الداخلي something|second|also|it happens|with you|it is|that|your brain|it gets out|from|the state|that|controlled|over|the monkey|internal Another thing that happens to you is that your brain gets out of the state controlled by the inner monkey.

هلأ وهو مخك سارح بأفكاره وعم بفكر now|and|your brain|wandering|in its thoughts|and|thinking Now, while your brain is wandering with its thoughts and thinking.

بكون الجزء تبع الفص الصدغي الأمامي I am|the part|belonging to|lobe|temporal|frontal This is the part of the anterior temporal lobe.

نشيط جدا جدا active|very|very It is very, very active.

هذا الجزء هو المسؤول عن التفكير المنطقي العقلاني this|part|it is|responsible|for|thinking|logical|rational This part is responsible for logical and rational thinking.

ويعتبر هذا الجزء جديد في مسيرة تطورنا and it is considered|this|part|new|in|journey|our evolution This part is considered new in our evolutionary journey.

هذا هو عاد مقر this|is|returned|headquarters This is the headquarters of Ad.

القرد الداخلي the monkey|internal The inner monkey.

أثناء التأمل during|meditation During meditation.

نشاط هذا النظام بيقل كتير activity|this|system|decreases|a lot The activity of this system decreases a lot.

الشي اللي بيهديك the thing|that|will calm you The thing that calms you down

وبيقلل التوتر والقلق and reduces|stress|and anxiety and reduces stress and anxiety

وبيقلل الألم عندك and reduces|pain|you have and decreases your pain

وبزيد قدرة الجسم ع التحمل and increases|ability|body|to|endure and increases the body's endurance

الناس اللي بيمارسوا التأمل لما يعرضوهم لوجع ألم مثلا the people|who|they practice|meditation|when|they expose them|to pain|pain|for example People who practice meditation, when exposed to pain, for example,

بيقيموا التجربة انها مش كتير كانت سلبية they evaluate|the experience|that it|not|very|it was|negative evaluate the experience as not being very negative.

مقارنة بالناس اللي ما بعملوا تأمل compared|to the people|who|not|they do|meditation Compared to people who do not meditate,

يعني مش بس قدرتهم على تحمل الألم بتزيد that means|not|only|their ability|to|endure|pain|it increases it means their ability to tolerate pain increases.

بل كمان.. بتبطل ردة فعلهم تجاه الألم سلبية مثل قبل but|also|they stop|reaction|their|towards|pain|negative|like|before But also.. their reaction to pain stops being negative like before.

بصير فيه عندهم مرونة أكثر للتعامل مع أحداث الحياة it becomes|there is|with them|flexibility|more|to deal|with|events|life They become more flexible in dealing with life's events.

الأبحاث عم تلاقي انه التأمل الواعي كمان بزيد عندك النشاط في موجات ألفا في دماغك research|present continuous marker|it finds|that|meditation|mindful|also|it increases|in you|activity|in|waves|alpha|in|your brain Research is finding that mindfulness meditation also increases your activity in alpha waves in your brain.

الشي اللي مرتبط بانخفاض المشاعر السلبية والشعور بإنك the thing|that|related|to decrease|emotions|negative|and the feeling|that you This is related to a decrease in negative emotions and the feeling of being.

مش مرتاح ومش راضي not|comfortable|and not|satisfied Not comfortable and not satisfied

كمان لاحظوا تحسن كبير بالأجزاء المسؤولة عن التعلم والذاكرة وتنظيم المشاعر also|they noticed|improvement|big|in the parts|responsible|for|learning|and memory|and organizing|emotions They also noticed a significant improvement in the areas responsible for learning, memory, and emotional regulation

كلام جميل talk|beautiful Nice words

لكن المسوق الأكبر للتأمل مو العلم but|marketer|biggest|for meditation|not|science But the biggest marketer for meditation is not science

هم الناس اللي بمارسوه they|people|who|they practice it They are the people who practice it.

وبقولوا إنه غير حياتهم and they say|that|changed|their lives And they say it has changed their lives.

شخص زي يوفال هراري مثلا person|like|Yuval|Harari|for example A person like Yuval Harari, for example.

عبقري بأفكاره genius|with his ideas A genius with his ideas.

بقول لولا التأمل I say|if not for|meditation I say if it weren't for meditation

ما كنت رح أعرف أكتب ولا نصف كتاب not|I was|I will|I know|I write|nor|half|book I wouldn't have been able to write even half a book

انا الي شهرين بعمل تأمل بشكل يومي تقريبا I|for me|two months|I do|meditation|in a way|daily|almost I have been meditating almost daily for two months

وملاحظة فرق كبير and noticing|difference|big and I notice a big difference

في كتير من مناحي حياتي in|a lot|of|aspects|my life In many aspects of my life

تركيزي صار أفضل my focus|became|better My focus has become better

أفكاري مرتبة أكثر وواضحة my thoughts|organized|more|and clear My thoughts are more organized and clear

حتى إنه كتابتي للنصوص صارت أحسن even|that|my writing|for texts|became|better Even my writing of texts has improved

أو على الأقل or|on|least Or at least

ممتعة وسلسة علي أكثر من قبل enjoyable|smooth|for me|more|than|before more enjoyable and smoother than before

لكن التغيير الأكبر كان عاطفي but|the change|biggest|was|emotional But the biggest change was emotional

شعور الرضا العام عن نوعية حياتي زاد feeling|satisfaction|general|about|quality|my life|increased The overall feeling of satisfaction with my quality of life increased

صار عندي قدرة أكبر على التحكم بغضبي became|I have|ability|greater|to|control|my anger I have gained a greater ability to control my anger.

مو إني ما بعصب not|I|not|I get angry It's not that I don't get angry.

بس بنتبه بسرعة ليش عصبت وبصير أشوف السبب تافه but|I notice|quickly|why|I got angry|and I become|I see|the reason|trivial But I quickly notice why I got angry and I start to see the reason as trivial.

ببطل أقدر أضل معصبة I stop|I can|I stay|angry Ich kann nicht länger mit verbundenen Augen bleiben I can no longer stay angry.

مو بس هيك not|only|like this Not just that

بشكل عام بتصير خلال يومك تمر عليك لحظات تأملية لا إرادية in a way|general|you become|during|your day|you pass|on you|moments|contemplative|not|involuntary In general, throughout your day, you experience involuntary moments of contemplation

فجأة وانت بتتطبخ مثلا.. بتصير تحس براحة وهدوء suddenly|while you|you are cooking|for example|you become|you feel|with comfort|and calmness Suddenly, while you are cooking, for example.. you start to feel a sense of peace and calm

تجربتك الحسية your experience|sensory Your sensory experience

بتطغى على كل وعيك it overwhelms|on|all|your awareness It overwhelms all your awareness.

الشيء اللي كتير بذكرني بالطفولة the thing|that|a lot|it reminds me|of childhood The thing that reminds me a lot of childhood.

عشان هيك شعور التأمل كتير مريح because|this|feeling|meditation|very|relaxing That's why the feeling of meditation is very comforting.

لإنه بذكرنا لما كنا أطفال كيف كان مخنا رايق because it|it reminds us|when|we were|children|how|it was|our mind|calm Because it reminds us of when we were kids and how our minds were calm.

مخي هادي ورايق my mind|calm|relaxed My mind is calm and relaxed.

وقاعدة عم بلاحظ الواقع.. فقط and I am sitting|currently|I notice|reality|just And I am just observing reality.. only. أعتقد بكفي روجت للموضوع زيادة عن اللزوم I think|enough|I promoted|for the topic|more|than|necessary I think I've promoted the topic more than necessary.

لكن إذا حد فيكم but|if|someone|among you But if any of you

أخدها جد وقرر يجربها he took it|seriously|and he decided|to try it He took it seriously and decided to try it.

بنصح بتطبيق مفيد جدا I recommend|an app|useful|very I recommend a very useful app.

اسمه waking up لسام هاريس its name|waking|up|for Sam|Harris It's called Waking Up by Sam Harris.

هذا التطبيق بياخدك بجلسات موجهة this|app|it takes you|in sessions|guided This app takes you through guided sessions.

كل يوم بيومه every|day|in its day Every day is a day of its own.

وبعلمك كيف تطور هذا التأمل and I will teach you|how|to develop|this|meditation And I'll teach you how to develop this meditation.

فيه عليه كمان جلسات صوتية عن النظرية وراء المهارة in it|on it|also|sessions|audio|about|theory|behind|skill There are also audio sessions about the theory behind the skill.

وكل شيء محتاج تتعلمه عن الموضوع and everything|thing|needed|to learn it|about|topic And everything you need to learn about the subject.

بالنسبة الي التطبيق ساعدني جدا as for|to me|the app|it helped me|very For me, the app helped me a lot.

هلأ هو بتشتريه ب 30 دولار now|it|you buy it|for|dollars Now you buy it for 30 dollars.

بس مرة وحدة just|time|one But just once.

لكن الحلو بفلسفة سام هاريس انه بيقول but|the nice thing|in the philosophy of|Sam|Harris|that|he says But the nice thing about Sam Harris's philosophy is that he says.

ما بدي سبب عدم اشتراكك بالتطبيق يكون المصاري not|I want|reason|not|your subscription|to the app|to be|the money I don't want the reason for your non-subscription to the app to be money.

إنه اذا اشتريته رح تنزنق بمصاريف ثانية مثلا that|if|I buy it|I will|you get stuck|with expenses|other|for example Wenn Sie es kaufen, werden Sie beispielsweise mit weiteren Ausgaben belastet It's just that if you buy it, you'll get stuck with other expenses, for example.

عشان هيك because|like this That's why.

أي حد فيكم بحس انه ما بقدر على هذا المبلغ any|person|among you|I feel|that|not|I can|on|this|amount Anyone of you who feels that they can't afford this amount?

يبعتلهم ايميل he sends them|email He sends them an email

وهم بيعملولك اشتراك ببلاش بدون أي مقابل.. وبدون أي سؤال and they|they make for you|subscription|for free|without|any|compensation|and without|any|question And they will create a subscription for you for free without any compensation.. and without any questions

الرابط موجود في صندوق الوصف the link|is available|in|box|description The link is in the description box

بس تتطلع على رهبان فلسفات شرق آسيا بتحسهم مجانين just|you look|at|monks|philosophies|East|Asia|you feel them|crazy But when you look at the monks of East Asian philosophies, you feel they are crazy

بس يمكن هم اللي فهموا انه بدال ما تتهرب من المشاعر السلبية but|maybe|they|who|they understood|that|instead of|not|you escape|from|feelings|negative But maybe they understood that instead of escaping from negative emotions

واجهها face it you should face them.

فكر فيها.. لما كنا صغار.. لا تخاف think|about it|when|we were|young|not|you fear Think about it.. when we were young.. don't be afraid.

لا تزعل not|you get upset Don't be upset.

لا تعيط not|you cry Don't scream.

ابلعيها.. يعني ابلعي الشهقة تبعت العياط swallow it|it means|swallow|the gasp|that comes with|crying Swallow it... I mean swallow the gasp that comes with the scream.

علمونا انه نكتم ونقاوم ونحارب هذه المشاعر بدل ما نواجهها they taught us|that|we suppress|and we resist|and we fight|these|feelings|instead of|that|we face them They taught us to suppress, resist, and fight these feelings instead of facing them.

ونفهمها ونغير طريقة تعاملنا معاها and we understand them|and we change|way|our dealing|with them And to understand them and change the way we deal with them.

بطريقة in a way In a better cohabitative way

تعايشية أفضل coexistence|better Not that our parents were bad, no

مو إنه أهلنا كانوا سيئين لا not|that|our parents|they were|bad|no But they were raised this way too

بس هم هيك تربوا كمان but|they|like this|they were raised|also but they were raised..

إنه المشاعر السلبية هاي it is|feelings|negative|these These are negative feelings.

ممنوع تكون موجودة عنا forbidden|to be|present|with us They are not allowed to exist with us.

عشان هيك حفر العادات براسك وراس أولادك بالمستقبل مهم جدا because|like this|digging|habits|in your head|and head|your children|in the future|important|very Deshalb ist es sehr wichtig, Gewohnheiten in Ihrem Kopf und in den Köpfen Ihrer Kinder für die Zukunft zu etablieren That's why instilling habits in your mind and in your children's minds in the future is very important.

لانه حفر هذه العادات هو اللي بيقوي هذه المهارات because|digging|these|habits|it is|that|strengthens|these|skills Because instilling these habits is what strengthens these skills.

بالآخر in the end In the end

حتى لو ما اقتنعتوا بكلامي عالأقل تعرفتوا على مهارة تستحق الاكتساب even|if|not|you (plural) were convinced|by my words|at least|you (plural) got to know|on|skill|worth|acquiring Even if you don't agree with what I'm saying, at least you got to know a skill worth acquiring

اتنورتوا you (plural) enlightened You have been enlightened

اذا بتحبو المحتوى اللي بعمله وحابين تساعدوني if|you (plural) like|content|that|I create|and you (plural) want|you (plural) help me If you like the content I create and want to help me

بتقدرو تدعموني على باتريون you can|support me|on|Patreon You can support me on Patreon.

كمان على باتريون كل شهر also|on|Patreon|every|month Also on Patreon every month.

رح نعمل جلسة أونلاين مباشرة I will|we will do|session|online|live We will have a live online session.

نتناقش فيها نحنا الباترونز we will discuss|in it|we|patrons We will discuss it among us patrons.

بأشياء الها علاقة بالعلم.. بالحياة with things|they have|relation|to science|to life About things related to science.. to life

يعني ندردش it means|we chat I mean, let's chat

اذا مهتمين بالموضوع if|interested|in the topic If you are interested in the topic

رابط الباتريون بتلاقوه بصندوق الوصف link|Patreon|you will find it|in the box|description You will find the Patreon link in the description box

سلام hello Hello

طيب.. ما فيه داعي نحكي بموضوع القناة وإنك لازم تشترك وتخلي الجرس يرن.. إلى آخره okay|not|there is|need|we talk|about the topic|the channel|and that you|must|you subscribe|and you let|the bell|it rings|to|etc Okay.. there's no need to talk about the channel and that you have to subscribe and ring the bell.. and so on

بس صراحة لازم أذكرك أو أذكرِك but|honestly|I must|I remind you|or|I remind you (feminine) But honestly, I need to remind you

إنك تشوف أو تشوفي الفيديوهات التانية that you|you watch|or|you watch (feminine)|the videos|the other To watch the other videos

يا اخي اسرح بخيالك O|my brother|let loose|in your imagination Oh brother, let your imagination run wild.