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So many people believe they're failing/ˈfeɪlɪŋ/ 在失败，做不好meditation/meˈdɪteɪʃən/ 冥想 because their mind wanders/ˈwʌndərz/ 走神，漫游, they can't focus/ˈfoʊkəs/ 集中注意力 the whole time.
很多人觉得自己冥想失败了，因为心思会走神，没法全程专注。
▸📖 难词速查4个
failingv./ˈfeɪlɪŋ/
在失败，做不好
Not succeeding; feeling like you are not doing it right.
meditationn./meˈdɪteɪʃən/
冥想
A practice of focusing the mind, often for calm and awareness.
wandersv./ˈwʌndərz/
走神，漫游
To move away from the intended focus; to drift in thought.
focusv./ˈfoʊkəs/
集中注意力
To concentrate attention on one thing.
▸🔗 固定搭配2个
failing meditation
冥想失败
Many beginners feel they're failing meditation.
the whole time
全程，整个期间
I couldn't pay attention the whole time.
▸✏️ 句式练习1个
① 自我否定句式
[Many] people believe they're failing [X] because [reason]
📝 试一试：It's actually a shared human experience of ________.
Example:
It's actually a shared human experience of grief.
6
Our minds were designed/dɪˈzaɪnd/ 被设计，天生注定 to wander.
我们的心思天生就是会漫游的。
▸📖 难词速查2个
designedv./dɪˈzaɪnd/
被设计，天生注定
Created or intended for a purpose. Here: nature made minds this way.
wanderv./ˈwʌndər/
漫游，走神
To move without a fixed destination; to drift in thought.
▸🔗 固定搭配2个
designed to wander
天生就会走神
Our eyes were designed to seek movement.
were designed to
天生注定
We were designed to adapt.
▸✏️ 句式练习1个
⑥ 天性肯定句式
Our [X] were designed to [natural behavior]
用were designed to把行为归因为"天生的设计"，暗示这不是缺点而是本能。
原句：Our minds were designed to wander.
📝 试一试：Our ________ were designed to ________.
Example:
Our bodies were designed to rest.
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So when the mind starts wandering/ˈwʌndərɪŋ/ 漫游，走神during/ˈdjʊrɪŋ/ 在……期间 meditation, it's not that we're doing something wrong/rɒŋ/ 错误的.
所以冥想时心思开始走神，并不是我们做错了什么。
▸📖 难词速查3个
wanderingv./ˈwʌndərɪŋ/
漫游，走神
The act of thoughts drifting away from the present moment.
duringprep./ˈdjʊrɪŋ/
在……期间
Throughout the course of; while something is happening.
wrongadj./rɒŋ/
错误的
Not correct; incorrect; morally or factually off.
▸🔗 固定搭配2个
starts wandering
开始走神
My mind always starts wandering after ten minutes.
it's not that
并不是说
It's not that I don't care — I just can't right now.
▸✏️ 句式练习1个
⑦ 否定自责句式
it's not that we're doing something wrong
用it's not that...直接否定自责心态，明确告诉你"这不算做错"。
原句：it's not that we're doing something wrong.
📝 试一试：it's not that we're doing something ________.
Example:
it's not that we're doing something wrong — it's just new.
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The mind is doing exactly/ɪɡˈzæktli/ 恰恰，完全 what minds are supposed to/səˈpoʊzd tu/ 应该，注定 do.
心思正在做着它理应做的事。
▸📖 难词速查2个
exactlyadv./ɪɡˈzæktli/
恰恰，完全
Precisely; without any deviation. Emphasizes correctness.
supposed tophr./səˈpoʊzd tu/
应该，注定
Expected or intended to; meant by design.
▸🔗 固定搭配2个
exactly what
恰恰是……
This is exactly what I needed.
are supposed to do
理应做的事
Parents are supposed to protect their children.
▸✏️ 句式练习1个
⑧ 本能肯定句式
[X] is doing exactly what [X] are supposed to do
用is doing exactly what... supposed to do，用"恰好做该做的事"来消除自责，语感温暖。
原句：The mind is doing exactly what minds are supposed to do.
📝 试一试：The ________ is doing exactly what ________ are supposed to do.
Example:
The body is doing exactly what bodies are supposed to do.
9
And this is what I often remind/rɪˈmaɪnd/ 提醒，叮嘱 my students.
这也是我经常提醒学生们的。
▸📖 难词速查2个
remindv./rɪˈmaɪnd/
提醒，叮嘱
To cause someone to remember something important.
studentsn./ˈstjuːdənts/
学生
People who are learning, especially meditation students here.
▸🔗 固定搭配2个
remind my students
提醒我的学生
I always remind my students to be patient.
this is what I
这就是我
This is what I always tell people.
▸✏️ 句式练习1个
⑨ 经常提醒句式
And this is what I often remind my [audience]
用And this is what I often remind...将前面的观点落地为实际教学经验，增强可信度。
原句：And this is what I often remind my students.
📝 试一试：And this is what I often remind my ________.
Example:
And this is what I often remind my clients.
10
The moment/ˈmoʊmənt/ 时刻，瞬间 that you notice/ˈnoʊtɪs/ 注意到，觉察到 that your mind has wandered, that moment is the practice/ˈpræktɪs/ 练习，修行.
你注意到自己走神的那个瞬间，那个瞬间本身就是练习。
▸📖 难词速查3个
momentn./ˈmoʊmənt/
时刻，瞬间
A very brief point in time; an instant.
noticev./ˈnoʊtɪs/
注意到，觉察到
To become aware of something; to observe consciously.
practicen./ˈpræktɪs/
练习，修行
The actual discipline or training — here, awareness itself is the practice.
▸🔗 固定搭配2个
the moment that you notice
你注意到的那一刻
The moment that you notice the tension, let it go.
that moment is the practice
那个瞬间本身就是练习
In meditation, that moment of awareness is the practice.
▸✏️ 句式练习1个
⑩ 觉知即练习句式
The moment that you notice [X], that moment is the [Y]
用The moment that you notice... that moment is...揭示一个深刻道理：觉察本身就是修行，不需要额外的"做对"。
原句：The moment that you notice that your mind has wandered, that moment is the practice.
📝 试一试：The moment that you notice ________, that moment is the ________.
Example:
The moment that you notice your fear, that moment is the courage.
🎧 全文影子跟读（句1-10）
逐句学完后，跟着完整音频不暂停地进行影子跟读练习
So many people believe they're failing meditation because their mind wanders, they can't focus the whole time. Or they're simply too many thoughts. But here's something important to remember. Mind wandering is not a mistake. It's actually a shared human experience. Our minds were designed to wander. So when the mind starts wandering during meditation, it's not that we're doing something wrong. The mind is doing exactly what minds are supposed to do. And this is what I often remind my students. The moment that you notice that your mind has wandered, that moment is the practice.