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“Everyone should be brushing their teeth twice a day, bookending the day,” says Dr. Fern White, a dentist in Australia who practices mindful dentistry. “If you do so mindfully, you can also be ‘brushing your brain.’”
“每个人每天应该刷两次牙，标记一天的开始和结束，”澳大利亚执业的正念牙科牙医弗恩•怀特博士(Fern White)说，“如果你用心去做，还可以同时‘清洗你的头脑’”。
Apply the toothpaste to your toothbrush.
把牙膏挤到牙刷上。
Begin to brush. Breathe through your nose, slowly and deliberately.
开始刷牙。缓慢、从容地用鼻子呼吸。
Relax your neck and jaw.
放松脖子和下巴。
Loosen your grip on the toothbrush. Feel the bristles moving over your teeth and the gums.
握牙刷的手放松。感受刷毛在你的牙齿和牙龈上移动。
Taste the toothpaste.
品尝牙膏的味道。
As you rinse, breathe deeply through your nose. Notice your clean teeth.
漱口时，用鼻子深呼吸。留意你干净的牙齿。
Feel gratitude for your teeth and all that they allow you to do — chewing, smiling, speaking.
感激牙齿以及它们能让你做的事——咀嚼、微笑和讲话。
Mindful brushing, says Dr. White, gives your brain a chance to rest and “sets a peaceful tone for the day ahead or the night ahead.”
怀特博士说，正念刷牙让你的大脑有机会休息，“为即将开始的一天或一晚奠定平静的基调。”
