周一早上，建議你進行身體掃描，這樣我們會知道我們的身體已經為新的一周做好準備！泡一杯茶，喝下肚，隨著關注身體的每個部位，關心它們是否舒適、康健。
I think it’s great to take a body scan on Monday morning, so that you know your body is ready for the new, promising week. So make a brew, and as you swallow down your drink, bring your focus to different body parts and give them some care.
周二，我們來正念地聽茶。在衝泡和品飲第一泡茶時，認真聆聽各種聲音。去聽水燒沸「咕嘟嘟」的聲音，倒茶時」譁啦啦」的聲音。閉眼聆聽也很好。
On Tuesday, we』ll practice mindful hearing. You pay attention to all the sounds that reach your ears when you prepare and have the first cup. Listen to the grumbling of the water, and the glugging, splashing stream when you pour. Close your eyes if you want.
周三，一起來看茶吧。茶壺、茶杯、小物件、幹茶、茶湯，你都可以去觀察。
On Wednesday, use your eyes. There are plenty of things to see! The tea pot, cup and paraphernalia, the dry tea leaves, the infusion, etc.
周四，練習觸感。感覺你的雙腳與地面的接觸，你的手與茶壺的接觸。如果你用銀壺和瓷杯，茶壺的表面應該可能會比茶杯更粗糙。注意不要燙傷。
On Thursday, we』ll focus on the feels. Feel your feet on the ground, your hand holding the teapot. Your silver teapot may have a rougher surface than the porcelain cup. Be aware not to be burned.
終於到了周五！讓我們來聞茶~一杯小青柑或是伯爵茶或許能讓你的聞香之旅有更多樂趣。
It’s Friday! Let’s smell! A cup of ripe pu-erh in dry mandarin or Earl Grey could probably give you more fun.
周六，正念品茶。好好花點時間，享受你的一杯茶，這杯茶到底是什麼滋味，怎樣回甘和生津？
On Saturday, really taste your tea. Take your time and explore the tea’s tastes and texture, the sweet aftertaste and the salivation.
周日的練習，可以選擇對飲對話的方式。和家人或摯友一起小坐，喝一杯悠悠然的正念茶。一邊喝茶，一邊聊天。仔細傾聽，認真回應。（在正念對飲對話的過程中，你關注自己的思緒和感受，和對方的想法和情緒。）
On Sunday, invite your family or friend for a cosy cuppa. Pay attention when you talk over the drinking time, and respond attentively.（During the mindful talk, you will notice your thoughts and feelings, and those of the one(s) you love.）
記得每次練習開始前先做腹式呼吸~ 祝你每一杯正念茶都能感受到幸福✽-(ˆ▽ˆ)/✽ ✽\(ˆ▽ˆ)-✽
Remember to belly breathe before you start the mindful cuppa practice. And enjoy your tea!