超级好听标准的英音 ep.4 | 剑桥心理学学霸分享：改变生
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | Meditation has always struck me as the final boss of self-improvement activities. | 冥想总是让我印象深刻,成为自我改进活动的最后老大. |
| 0:04 | What better thing to work on than the mind itself? | 还有什么比精神本身更好的工作? |
| 0:07 | After all, the mind is the vehicle | 毕竟,心灵是载体 |
| 0:09 | through which we interact with the world, and just like we're encouraged to stay physically healthy | 我们通过它与世界互动 就像鼓励我们保持身体健康 |
| 0:13 | by doing physical exercise, meditation is our chance to keep mentally healthy by doing mental | 通过身体锻炼,冥想 是我们通过精神保持精神健康的机会 |
| 0:19 | exercise. | 运动。 |
| 0:20 | There are countless articles out there about the benefits of meditation and I'm sure I | 有很多关于冥想的好处的文章 我相信 |
| 0:24 | don't need to mention them to you today, but what happens when you take your mind to the extreme | 今天不用跟你提,但当你把心想到极端时会怎样 |
| 0:29 | say 100 hours of meditation in 10 days? | 说在10天内进行100小时的冥想? |
| 0:33 | Well, this video is about exactly when I tried that | 这段视频正是我尝试的时候 |
展开字幕全文（297 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Meditation has always struck me as the final boss of self-improvement activities. | 冥想总是让我印象深刻,成为自我改进活动的最后老大. |
| 2 | What better thing to work on than the mind itself? | 还有什么比精神本身更好的工作? |
| 3 | After all, the mind is the vehicle | 毕竟,心灵是载体 |
| 4 | through which we interact with the world, and just like we're encouraged to stay physically healthy | 我们通过它与世界互动 就像鼓励我们保持身体健康 |
| 5 | by doing physical exercise, meditation is our chance to keep mentally healthy by doing mental | 通过身体锻炼,冥想 是我们通过精神保持精神健康的机会 |
| 6 | exercise. | 运动。 |
| 7 | There are countless articles out there about the benefits of meditation and I'm sure I | 有很多关于冥想的好处的文章 我相信 |
| 8 | don't need to mention them to you today, but what happens when you take your mind to the extreme | 今天不用跟你提,但当你把心想到极端时会怎样 |
| 9 | say 100 hours of meditation in 10 days? | 说在10天内进行100小时的冥想? |
| 10 | Well, this video is about exactly when I tried that | 这段视频正是我尝试的时候 |
| 11 | on a meditation retreat known as Vipassana a few years ago. | 几年前在一次名为维帕萨纳的冥想会中 |
| 12 | Basically, I hope to make this video | 基本上,我希望制作这个视频 |
| 13 | the video I wish I'd watched before I did it. | 我希望我之前看过的录像 |
| 14 | We're going to cover what is Vipassana, | 我们要查维帕萨纳是什么 |
| 15 | should you do Vipassana retreat, and my experience of it, the good and the bad, | 如果你去维帕萨纳撤退 而我的经历 无论是好还是坏 |
| 16 | so feel free to skip around if any of those sections particularly appeal to you. | 如果这些部分中的任何部分特别吸引你,你可以随意跳过。 |
| 17 | By the way, | 对了 |
| 18 | I know there are a million types of meditation out there, I'm not here to tell you that Vipassana | 我知道外面有无数种冥想 我不是来告诉你维帕萨娜 |
| 19 | is better than any other technique. | 胜过其他技术 |
| 20 | To be honest, I don't know enough about other techniques to be | 老实说,我对其它技术了解不够 |
| 21 | able to say, this is just my experience of doing this retreat for 10 days. | 可以说,这是我10天的务虚会经验。 |
| 22 | If you're new here, | 如果你是新来的 |
| 23 | my name's Francis, I'm a Cambridge psychology graduate, and on this channel I upload videos | 我的名字是弗朗西斯,我是剑桥心理学毕业生 在这个频道上,我上传视频 |
| 24 | every week or so about various things to do with self-improvement and psychology. | 每周左右,关于各种与自我改进和心理学有关的事情. |
| 25 | The word Vipassana is a Buddhist term which basically translates to insight, so following | 维帕萨纳一词是一个佛教术语, 基本上译为洞察力,所以如下 |
| 26 | this, Vipassana meditation is a meditation technique where you gain insight on yourself | 维帕萨纳冥想是一种冥想技巧 让你对自己有洞察力 |
| 27 | through self-observation, which leads to greater equanimity, as in calmness under adversity, | 通过自我观察, 导致更大的平衡, 像在逆境中的平静, |
| 28 | and eventually, many many years down the line, liberation from suffering. | 最终,许多年过去了 从痛苦中解放出来 |
| 29 | Still waiting on that | 还等着呢 |
| 30 | last bit, but I'll explain more about the exact meditation techniques used on this retreat when I | 最后一点,但我会更解释 准确的冥想技巧 在这个撤退时,我 |
| 31 | talk about my experience. | 谈谈我的经历 |
| 32 | Also, Vipassana is going to be one of the few bits of Buddhist lingo that | 另外,维帕萨纳语将成为佛教语言中的少数一种 |
| 33 | I use in this video, but this doesn't mean to do this retreat and use this technique, you have to | 我用这个视频,但这并不意味着 做这个退缩 使用这个技术,你必须 |
| 34 | be a Buddhist or religious, they're both entirely non-religious practices. | 无论是佛教徒还是宗教, 他们都是完全非宗教的习俗。 |
| 35 | A retreat is possibly | 可能要退场了 |
| 36 | the purest way to practice meditation of any kind. | 最纯洁的冥想方法 |
| 37 | You go to a meditation center situated in some | 你去一个冥想中心 位于一些 |
| 38 | idyllic country setting, you spend a few days there meditating, and you emerge the second coming | 你在那里沉思了几天 你就会出现第二次 |
| 39 | of Christ, enlightened and liberated from all suffering. | 基督,开明和解放 从所有的痛苦。 |
| 40 | Okay, I may have been exaggerating | 好吧 我可能夸张了 |
| 41 | the last bit, but the first bit is exactly what Vipassana has to offer you. | 最后一点,但第一点正是维帕萨纳给你的。 |
| 42 | You're cut off from | 你被切断了 |
| 43 | the outside world completely for 10 days, and pretty much the only thing on the agenda is | 外面的世界整整10天了 议程上唯一的问题就是 |
| 44 | Don't think of it as a free holiday, I would describe it more as a mind gym where you go and | 不要把它看作是一个免费的节日, 我会更描述它是一个精神体育 你去那里和 |
| 45 | work out really intensely for 10 days. | 工作非常激烈 10天。 |
| 46 | Nine days of the retreat take place in noble silence, which | 撤退的九天是在崇高的沉默中进行的, |
| 47 | means no talking, but also no eye contact, no physical touch, no gestures with others. | 意思是不要说话,但也不要眼睛接触,不要身体接触,不要和别人做手势. |
| 48 | The only | 唯一一个 |
| 49 | exception is if you want to ask a question to the meditation teacher who always sits at the front | 例外的是 如果你想问一个问题 冥想老师总是坐在前面 |
| 50 | of the hall, you can either book a 10 minute slot to see them at lunch, or you can ask them a question | 在大厅,你可以订一个10分钟的空档 在午餐时见他们, 或者你可以问他们一个问题 |
| 51 | in the sort of Q&A section at the end of the day, but this leaves you with at best 23 hours | 不过你最多还有23小时 |
| 52 | 50 minutes silence a day, which is still quite insane. | 一天50分钟的沉默, 这仍然相当疯狂。 |
| 53 | The teachers don't even run the sessions | 老师甚至不主持讲座 |
| 54 | directly, they basically play them off an audio recording of the original teacher called Goenka, | 直接从原老师Goenka的录音中播放 |
| 55 | who it's claimed has received this technique passed down in an unbroken chain since the Buddha | 听说他从佛祖时代起 就一直接受这种技术 |
| 56 | himself 2500 years ago. | 他自己在2500年前。 |
| 57 | Vipassana的日程安排是怎样的? | |
| 58 | Well at 4am you get | 4点,你得到 |
| 59 | woken up by a gong and you have 30 minutes to get ready for the day, which starts at 4.30 with | 你还有30分钟准备今天 从4点30分开始 |
| 60 | meditation for two hours, then at 6.30 to 8 it's breakfast. | 冥想两个小时,然后在6: 30到8是早餐。 |
| 61 | All the food on the retreat is vegetarian, | 撤退时的食物都是素食 |
| 62 | for breakfast you get a selection of bread for toasting, some oatmeal, fruit, tea and coffee, | 早餐吃点面包烤面包 吃点燕麦、水果、茶和咖啡 |
| 63 | pretty standard. | 相当标准。 |
| 64 | Then from 8 to 11 it's more meditation. | 然后从8到11 它更是冥想。 |
| 65 | At 11 it's lunch, you get another | 11点是午餐,你再来一杯 |
| 66 | vegetarian meal. | 素食饮食. |
| 67 | I can't remember exactly what I had on my retreat, but they were all very nice meals | 我记不得我撤退时吃过什么了 但他们都很好吃 |
| 68 | and prepared by the volunteer servers who work there, and until 1 you essentially have free time | 并且由在那里工作的志愿者服务机准备, 在1之前你基本上有闲暇时间 |
| 69 | to walk around, or if you booked an appointment to ask a question to the teacher go and see the | 或者如果你订了约 向老师提问的话 去看看 |
| 70 | teacher, but at 1pm you're back on it meditating until 5pm. | 老师,但下午1点你又在冥想到下午5点 |
| 71 | 5 to 6 is tea, which is another meal. | 5到6是茶,这是另一顿饭. |
| 72 | For new students doing it for the first time you get a piece of fruit, but for old students coming | 给新生做,你第一次得到水果 但老学生来了 |
| 73 | back you are only allowed to have tea. | 你只允许喝茶 |
| 74 | Then between 6 and 7 you get another meditation, | 6点到7点再冥想一次 |
| 75 | and from 7 to 8.15 is a discourse, which is basically a lecture by Goenka. | 而从7年到8月15日则是一种讨论,基本上就是Goenka的演讲. |
| 76 | He introduces | 他介绍 |
| 77 | another element to the technique you're using and talks about obstacles you're probably encountering | 技术的另一要素 你正在使用 谈论你可能遇到的障碍 |
| 78 | this point on the retreat, so that's always very interesting. | 这点在撤退, 所以这总是非常有趣。 |
| 79 | And then from 8.30 till 9 we have one | 然后从8: 30到9,我们有一个 |
| 80 | last meditation before you go to bed between 9.30 and 10 and do it all again tomorrow. | 最后一次冥想 在你睡觉前 9点30分至10点 明天再来一次 |
| 81 | So that's the | 所以这是 |
| 82 | schedule, if you add it up it comes to 10.5 hours meditation a day, which means after 10 days you'll | 计划,如果你加起来,它会是 每天10.5小时的冥想, 这意味着10天后你会 |
| 83 | have done 100 hours of meditation. | 已经做了100小时的冥想。 |
| 84 | Also on the Passener the entire meditation centre is divided | 整个冥想中心都分开了 |
| 85 | in two, so men and women have their own separate accommodation, dining, walking grounds and separate | 所以男人和女人有各自分开的住所 餐厅 步行场地 分开 |
| 86 | halves of the meditation hall with their own teacher. | 一半的冥想厅 与自己的老师。 |
| 87 | The entire Vipassana retreat is free, | 整个维帕萨纳撤退是自由的, |
| 88 | so all accommodation, food, teaching, all of it is free of charge. | 所以所有的住宿,食物,教学,都免费. |
| 89 | Now I can understand on | 现在我明白了 |
| 90 | first impressions how this sounds a little sketchy and certainly before I went I was mildly worried | 第一印象这听起来有点草率 当然在我走之前 我有点担心 |
| 91 | I was joining a cult, but Vipassana is funded completely by people who've previously completed | 我本来是加入邪教的 但维帕萨纳完全由以前完成的人资助 |
| 92 | a course and then decided to donate. | 一个课程,然后决定捐赠。 |
| 93 | Now I love this philosophy because it means that Vipassana | 现在我喜欢这个哲学 因为它意味着维帕萨纳 |
| 94 | can't be funded just by flashy marketing and the creating of hype around it which could get unsuspecting | 不能仅仅靠闪闪发光的市场营销 和周围的胡言乱语来资助 这会让人不怀疑 |
| 95 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}新顾客要付几千美元 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}但人们只能捐完钱 | |
| 96 | finished a course they must feel it was worth doing and therefore decide that it will be worth | 完成一个他们必须感到值得做的课程, 因此决定这将是值得的 |
| 97 | funding as she didn't to do it in the future. | 资助,因为她没有这样做 在将来。 |
| 98 | So should you do a retreat? | 所以,你应该做一个撤退? |
| 99 | As you might imagine from | 正如你可能想象的那样 |
| 100 | it is definitely not for the faint-hearted, but as challenging as it may sound I think anyone is | 这绝对不是对弱小的心, 而是挑战性,尽管听起来可能很强 我想任何人都是 |
| 101 | capable of doing the retreat and I say this because when I went on the retreat some people on it | 我这么说是因为当我去撤退时 有一些人在撤退 |
| 102 | hadn't meditated at all before, but if you are considering doing it I would say it makes it less | 之前根本没冥想过 但如果你考虑这么做 我会说这样会减少 |
| 103 | of a jump into the deep end to at least try meditation beforehand. | 跳进深渊,至少先冥想一下 |
| 104 | I used a bunch of different | 我用了很多不同的东西 |
| 105 | 在我退场前的应用,我用了Headspace, Stop, Breathe and Thought 这现在叫做我的 | |
| 106 | Life Meditation and Insight Timer. | 生活冥想与透视计时器. |
| 107 | So for a few months before the retreat I was doing about an | 所以在撤退前的几个月里 我在做一个 |
| 108 | hour of meditation a day. | 一天静一静 |
| 109 | The longest that any individual sit lasts on the retreat is two hours | 任何一个人在撤退中坐得最长的是两个小时 |
| 110 | so I tried to be able to sit for two hours at home before doing the retreat without taking a break. | 所以我试图在进行撤退前 在家里坐了两个小时 却没有休息 |
| 111 | In reality nothing really prepares you for how intense the retreat is doing 10 hours a day. | 实际上,没有什么能让你真正 准备好如何激烈的撤退 每天10小时。 |
| 112 | Finally if you are on the fence about it remember that it's not a prison, you can go home at any | 最终如果你在栅栏上 记得这不是监狱 你可以回家 |
| 113 | time you wish. | 是时候了 |
| 114 | A fair few people always do on these retreats for a whole number of reasons and | 少数人总是做这些 务虚会的全部原因和 |
| 115 | there is absolutely zero shame in that. | 这绝对是无耻的。 |
| 116 | So what was my experience of the retreat? | 那我的退伍经历是什么? |
| 117 | Well firstly | 先说 |
| 118 | because Vipassana is free and it's very popular, places get booked up pretty quickly. | 因为Vipassana是免费的 而且很受欢迎, 地方被订得很快。 |
| 119 | If you go | 如果你走的话 |
| 120 | onto their website on any given day it's likely that all the places for all the retreats that | 任何特定日子里都有可能是所有撤退地点 |
| 121 | you can book have been booked. | 你可以预订。 |
| 122 | So what I did and what I recommend doing is to note down the day | 所以,我做了什么,我建议做什么 是记下来的一天 |
| 123 | booking opens for the retreat you want and then set a reminder to book it on that day. | 预定开始为您想要的撤退,然后设置一个提醒 预订在当天。 |
| 124 | For me I | 对我来说 |
| 125 | think it was booking in April for a retreat in August so you do have to plan ahead quite a bit | 以为四月定了八月的退路 所以你得提前计划 |
| 126 | but it is worth it. | 但这是值得的。 |
| 127 | I booked the nearest centre to me in the UK which was in Herefordshire but there | 我订了离我最近的中心 在英国,在赫勒福德郡,但在那里 |
| 128 | are so many all over the world and you can find them all in the website which I've linked in the | 全世界有这么多人 你可以在网站上找到他们 我链接到的 |
| 129 | description. | 说明。 |
| 130 | So I got there on day zero and the first thing I had to do after signing in was to | 所以我在零天赶到 签完合同后我要做的第一件事就是 |
| 131 | put my phone and other electronics away in the locker which I wouldn't see until the end and that | 把我的手机和其他电子设备放进柜子里 直到最后才看到 |
| 132 | was a very difficult goodbye. | 是一个非常困难的再见。 |
| 133 | But more interestingly you also have to butt away any reading or writing | 但更有趣的是,你还必须把任何读或写 |
| 134 | materials. | 材料。 |
| 135 | So at first this seemed a bit counter-intuitive to me because the environment | 一开始我觉得这有点反感 因为环境 |
| 136 | of a meditation retreat sounds like the perfect place to read a book or take a journal about how | 沉思后退听起来是读书或读日记的最好地方 |
| 137 | retreat's going but I do understand the philosophy behind it which is that you're there to meditate, | 撤退要开始了 但我明白你在那里冥想 |
| 138 | meditate only so reading and writing would distract you from the present moment. | 思考一下 读写会分散你对现在的注意力 |
| 139 | They don't even want | 他们甚至不想 |
| 140 | you to do any exercise like running or yoga which I thought was a step too far. | 你做任何运动,比如跑步或瑜伽 我认为这太远了。 |
| 141 | The philosophy behind | 背后的哲学 |
| 142 | this is slightly different and it's that it would be distracting to others to go outside and then | 这有点不一样, 那样会分散别人的注意力 然后出去 |
| 143 | see loads of people like running around or doing yoga. | 看见很多人喜欢到处跑或者瑜伽 |
| 144 | The only exercise you can do is walking around | 你唯一能做的就是到处走走 |
| 145 | the grounds of the meditation center. | 冥想中心的基础。 |
| 146 | All right I've switched to the nighttime setup since the sun | 好吧,我改用 晚上设置自太阳 |
| 147 | has set while I've been filming this. | 我拍这个的时候 已经准备好了 |
| 148 | Anyway my room was a shared dorm. | 总之我的房间是共用宿舍 |
| 149 | It was shared I think with | 我想是和别人分享的 |
| 150 | like nine other people. | 像其他九个人。 |
| 151 | It was good because each bed and bedside table had like a curtain around | 这很好,因为每张床和床边的桌子 周围都有一个窗帘 |
| 152 | it so you had your own private space even though it was a big dorm and also on day zero you could | 所以,你有自己的私人空间 虽然这是一个大的宿舍, 和一天零你可以 |
| 153 | still talk to people. | 还跟人说话呢 |
| 154 | I talked to people who were like me doing it for the first time and I think we | 我第一次和像我这样的人谈过 我觉得我们 |
| 155 | all had a collective sense of like anticipation of nervousness and excitement about what was | 都有一种集体的感觉 像期待 紧张和兴奋是什么 |
| 156 | to come. | 来 |
| 157 | On the other hand I also talked to people who had done the retreat before. | 另一方面,我还与以前做过撤退的人交谈。 |
| 158 | Some people had | 有些人曾经 |
| 159 | done it like over 10 times. | 干过十多次 |
| 160 | From them I got a real aura of like calmness and serenity. | 从他们那里我得到了真正的气息 像平静和平静。 |
| 161 | Also good advice | 还有好建议 |
| 162 | which was that obviously everyone has a different experience and it's a good idea to not put too | 很明显,每个人都有不同的经历 而且这是一个好主意 不把太 |
| 163 | many expectations on what you'll get out of it. | 对于你会得到什么 有很多期望 |
| 164 | So it was helpful talking to them as well and I was | 因此,它有帮助 与他们交谈,我也 |
| 165 | also glad to see they weren't insane. | 很高兴他们没疯 |
| 166 | And then the retreat actually began so we entered noble silence. | 然后,撤退开始了 所以我们进入了崇高的沉默。 |
| 167 | Now until day 10 there would be no interacting with anyone. | 现在,直到第10天, 不会有与任何人的互动。 |
| 168 | On the first day you get assigned | 在你被指派的第一天 |
| 169 | your seat in the meditation hall and you make your little meditation set up out of the pillows and | 你坐在冥想厅里 让你的小冥想从枕头里摆出来 |
| 170 | blankets they provide. | 他们提供的毯子 |
| 171 | I think sitting on two cushions or maybe just one if they're this thick | 我想坐在两个垫子上,也许只有一个 如果它们这么厚 |
| 172 | is the meditation cushion I use at home. | 我在家用的冥想垫 |
| 173 | Two cushions and a blanket and you're sorted. | 两个垫子和一个毯子,你被排序。 |
| 174 | So the first | 所以第一个 |
| 175 | time hearing Goenka's voice on the speakers when he introduced the retreat was wild. | 听到Goenka在演讲者上的声音时 他介绍退场是疯狂的。 |
| 176 | It was a very | 这是一个非常 |
| 177 | kind and reassuring voice but equally a little bit weird and croaky. | 温柔和令人安心的声音 但同样有点怪怪的 |
| 178 | This caught me completely off guard and I was this close to bursting out laughing but thankfully | 这让我完全失去警惕 我差点大笑,但感激不尽 |
| 179 | I didn't and I did not ruin the retreat for 127 other people. | 我没有,我没有破坏 撤退127其他人。 |
| 180 | Anyway the first three days | 总之,头三天 |
| 181 | of the retreat are based around a simpler meditation technique called Anapanas because | 务虚会是围绕一种叫阿纳帕纳斯的 更简单的冥想技巧进行的 |
| 182 | coming in from the outside world apparently we weren't ready for the full Vipassana technique | 很明显我们还没有准备好 完全的维帕萨纳技术 |
| 183 | yet. | 还没有。 |
| 184 | Anapanas is basically mindfulness. | 阿纳帕纳斯基本上很小心 |
| 185 | We're concentrating on our breath as it runs over | 我们正在集中我们的呼吸 当它冲过 |
| 186 | this area. | 这个区域。 |
| 187 | I don't know what this area is called underneath your nostrils, mustache area. | 我不知道你鼻孔下面的这个区域叫什么 胡子区域 |
| 188 | So it's | 所以这是 |
| 189 | all about just maintaining focus on the sensations of your breath in this area and doing that for | 所有关于保持 关注的感觉 在你的呼吸在这个区域 为 |
| 190 | 10 hours a day. | 每天10小时。 |
| 191 | When you get distracted by your thoughts by your monkey mind as they call it in | 当你被你的思想所分心 被猴子的心灵所分心时 当他们召唤它时 |
| 192 | Buddhism you gently and non-judgmentally return your awareness to the breath as it runs over | 佛教,你轻轻的和没有判断力的 让你的觉悟恢复呼吸,当它飞过 |
| 193 | this area. | 这个区域。 |
| 194 | It's funny because they're such simple instructions but because you're doing it for so | 这很有趣,因为他们是这么简单的指示 但因为你这样做 |
| 195 | long and there's such a big gap between hearing anything on the audio every time I heard Goenka | 每次我听到Goenka的声音 都会有这么大的空隙 |
| 196 | to do the technique again I was like oh yeah that is what I should be doing and not thinking about | 重蹈覆辙的覆辙,我就像 哦,是啊,这就是我应该做的 而不是想 |
| 197 | literally anything else. | 实在是任何东西。 |
| 198 | Most of the meditations either let you meditate in the big hall with | 大部分的冥想 要么让你在大大厅里沉思 |
| 199 | everyone or in your room. | 所有人或你的房间。 |
| 200 | I mostly chose to meditate in the big hall because in your room | 我大多选择在大厅里冥想 因为在你的房间 |
| 201 | you can very easily lean back in your bed as you meditate and fall asleep. | 你可以轻而易举地躺回床上去 一边冥想一边睡着 |
| 202 | So being in the big hall | 在大大厅里 |
| 203 | helped me feel held accountable. | 帮助我感到有责任。 |
| 204 | I think after a while I realized I had this idea in my head that | 我想过了一段时间,我意识到 我有这个想法在我的脑海里, |
| 205 | at the start of the retreat I could achieve the most comfortable setup with my pillows and blanket | 在撤退开始时,我可以用枕头和毯子 做最舒适的布置 |
| 206 | but when you're sitting in that position for 10 hours a day that is I feel an impossible ideal | 但当你每天坐在那个位置上10小时 我觉得这不可能是理想 |
| 207 | unless you've done a bunch of yoga which I have not. | 除非你已经做了一堆瑜伽,我没有。 |
| 208 | After each set I was in quite a bit of pain | 每集都让我很痛苦 |
| 209 | aside from that the main challenge was to find the mental strength to keep going. | 除此之外,主要的挑战是找到精神力量继续前进。 |
| 210 | The most meditation | 最深处的冥想 |
| 211 | I'd done in a day was two hours so to do that and then know you'd have to do another eight hours | 一天之内我做了两个小时 所以,这样做,然后你知道 你会不得不再做八个小时 |
| 212 | and then another 90 hours after day one you have to summon a lot of strength go back into | 日复一日,90小时后,你必须唤起许多力量 |
| 213 | the meditation hall after a break and keep going. | 休息后继续去冥想厅 |
| 214 | At the end of a sit at home I'd like really look | 在家里坐到最后 我真的很想看看 |
| 215 | forward to just going back on my computer or back on my phone whereas on this retreat you can even | 回到我的电脑上或手机上 而这次退伍时你甚至可以 |
| 216 | go back to your room to read a book it was literally just you and your mind for 10 days. | 回到你的房间去读一本书 10天来,只有你和你的思想 |
| 217 | I think this is exactly why the retreat is so good because you literally have nothing to distract | 我认为这正是为什么 撤退是如此好 因为你从字面上没有什么可以分散注意力的 |
| 218 | yourself for the entire time and you consistently just have to keep facing your own mind. | 你总是要面对自己的想法 |
| 219 | One thing | 还有一件事 |
| 220 | I found really interesting was the contrast when I opened my eyes midway through a sit when I'd | 我发现真正有趣的是对比 当我在中途打开眼睛 通过一个坐,当我会 |
| 221 | feel like distracted or downbeat and I just see everyone around me in the meditation hall there | 感觉像分心或低调 我看见周围的人都在冥想厅里 |
| 222 | were a hundred people just meditating and looking like statues so still and calm even though I'm | 一百多人在冥想 像雕像一样静静平静 |
| 223 | sure they were all going through the same thing of being distracted by their monkey mind it was | 肯定他们都经历了同样的事情 被他们的猴心所分散 |
| 224 | something to see that many people just in silence meditating. | 看到很多人默默沉思 |
| 225 | Another contrast was how sitting in | 另一个反差是 如何坐在那里 |
| 226 | the dining hall felt during the retreat compared to day zero when we were allowed to talk there. | 退场期间的餐厅 和被允许在那里交谈的零天相比 |
| 227 | For breakfast and lunch we all formed a massive queue outside the dining hall got our food and | 在早餐和午餐时 我们都在餐厅外面排了一大队 得到了食物 |
| 228 | then ate it in silence at our tables even if we were four of us sat at one table together who | 然后在餐桌上静静地吃了它 即使我们四个人坐在一起 |
| 229 | wanted to just eat in silence. | 想静静地吃饭 |
| 230 | I think at this point on one of the first few days I just started | 我想此刻,我刚开始的最初几天 |
| 231 | to think about like funny memes from 2013 just because I was on a meditation retreat like any | 想想2013年的滑稽迷因 只是因为我在冥想后退 像任何 |
| 232 | thought like that became like so much funnier in my head to me I was again this close to bursting | 感觉就像我脑海中 更有趣一样... ...我又快崩溃了 |
| 233 | out laughing so I had to strain every sinew on my body to not laugh and on food they said that | 出来笑,所以我不得不 压在我的身体的每个节点 不笑和食物 他们说 |
| 234 | keeping your stomach like three quarters full was the best for meditation it's harder to meditate | 让你的胃像满了四分之三的 是最好的冥想 它很难冥想 |
| 235 | when you're just absolutely stuffed which I can understand but also it's quite difficult because | 当你完全被塞满了,我可以理解, 但也很难,因为 |
| 236 | there were only two meals a day I would eat lunch every day knowing that my next meal would be the | 每天只有两顿饭 我每天都会吃午饭 知道我的下一顿饭是 |
| 237 | following breakfast which was like 18 hours away every lunch I deliberately tried to eat as much | 早餐之后,就像18小时的路程 每一次午餐,我故意尝试吃一样多 |
| 238 | as I can so that I wouldn't go too hungry in late afternoon evening and I think what would be best | 因为我可以 这样我就不会太饿 晚上很晚,我想什么是最好的 |
| 239 | is to maintain your stomach feeling like half full three quarters full would be to have meals like | 就是保持你的胃 感觉像一半的满四分之三的 吃像 |
| 240 | four or five times a day but smaller ones but this is how they did it there so the first few days | 一天四五次,但规模较小 但是他们在那里就是这样做的 所以头几天 |
| 241 | literally just this anapana technique and nothing about this or the entire retreat is like a magical | 其实只是这种阿纳帕纳的技法 和没有关于这个或整个撤退 就像一个神奇的 |
| 242 | experience I would say it was literally just constantly thinking about something getting | 经历,我会说 它只是字面上 只是不断思考 得到的东西 |
| 243 | distracted bringing your focus back to the breath the body just finding the mental strength to keep | 分散你的注意力 回到呼吸 身体只是找到 精神力量保持 |
| 244 | going hour after hour one thing I tended to do each day was to have a nap between 12 and one | 每天我经常做的一件事是 12到1个小睡 |
| 245 | which is when people had booked appointments to see the teacher and it was kind of free time | 那时人们预约见老师 时间有点闲 |
| 246 | because you couldn't actually get eight hours sleep in the schedule that they'd given on day | 因为你实际上不能得到8小时 睡眠的时间 他们给出的日程,一天 |
| 247 | four we got introduced to the vipassana meditation technique itself which is essentially just | 四,我们被介绍 维帕萨纳冥想技术本身 这基本上是 |
| 248 | scanning your body you're just taking the focus that you've built up over three days on one place | 扫描你的身体,你只是把 焦点,你已经积累了 三天在一个地方 |
| 249 | in this area and applying it to each part of your body just scanning up and down from your feet | 把它应用到你身体的每一部分 从你的脚上下扫描 |
| 250 | all the way to the top of your head the same process applies as anapana because you'll still | 一直到你的头顶 同样的过程应用为阿纳帕纳 因为你仍然会 |
| 251 | get distracted by thoughts maybe a little less having meditated for three days when you do get | 被思想分散注意力 也许少一点 冥想三天 当你得到 |
| 252 | distracted by thoughts again just bringing your focus back to the body and scanning up and down | 让你的注意力重新回到身体 上下扫描 |
| 253 | any sensations the leg pain of sitting cross-legged for so long I think was a notable one for me | 任何感觉的腿痛 坐在交叉的腿 这么久,我认为是一个显著的我 |
| 254 | essentially is exercising a mental muscle that you can use in the face of suffering in day-to-day life | 基本上在锻炼一种精神肌肉 在日常生活中面对痛苦时可以使用 |
| 255 | like to acknowledge that it's there but also that it's impermanent it's mad approaching day five | 喜欢承认它的存在, 但也承认它是永恒的 它的疯狂接近第五天 |
| 256 | feeling like you've gone through so much would you have because you've been meditating for like | 感觉你经历了这么多 因为你一直在冥想 |
| 257 | 50 hours but you're also only halfway through so I think at that point in the middle it feels like | 50小时 但你也只过了一半 所以我觉得中间那点感觉 |
| 258 | literally never going to end obviously it does and just for 10 days we're living I guess the | 绝对不会结束 很明显它会结束 只要10天我们的生活 |
| 259 | life of a monk I think day six was kind of the start of the true monastic life as it introduced | 我觉得第六天是真正的修道院生活的开始 |
| 260 | this thing called aditana I'm not sure if I pronounced that right translated it means | 这个叫aditana的东西 我不知道我是否宣布了正确的翻译 |
| 261 | strong determination so strong determination sitting while you're doing vipassana and this | 坚定的决心如此坚定 坐在一边做维帕萨纳和这个 |
| 262 | means for three of the hours during the day you do your vipassana meditation but you're not allowed | 意思是白天的三小时 做你的维帕萨纳冥想 但你不允许 |
| 263 | to move at all when I'm meditating normally I think after a while I like itch my nose or | 当我在冥想时,我总是想, 过了一段时间,我喜欢痒我的鼻子或 |
| 264 | something or maybe shuffle around where I'm sat but in a strong determination sit the idea is | 某事或者也许在坐着的地方乱晃... ...但有坚定的决心... |
| 265 | you just plow through the hour with pure determination like if you have an itch | 你只要一心一意地坚持下去 就像你痒一样 |
| 266 | you just let it go which obviously is really hard I think it took me like a couple of days to be | 你只是让它去,这显然 真的很难 我想我花了好几天的时间 |
| 267 | able to even do it once successfully to draw an analogy with a physical gym these strong | 连做一次都比不上健身房 |
| 268 | determination sits are like doing a one rep max like testing yourself at the highest level just | 就像在最高层测试自己一样 |
| 269 | the amount of effort that you have to put in is a lot more than in a normal set by like day eight | 需要付出多少努力 比正常的设定要多得多 |
| 270 | or day nine I think I started to feel a genuine difference in my demeanor not even during the | 或第9天 我觉得我开始觉得 真正的不同 我的品行 即使在期间 |
| 271 | meditations themselves but between sits and my sort of approach to thoughts that would come up | 冥想自己,但在坐与我那种 思考方法之间, |
| 272 | in my head I think I felt like the most at peace within myself that I ever have it was weird | 在我的脑海中,我觉得我内心最平静的感觉 曾经有过这感觉很奇怪 |
| 273 | because on the last few days of the retreat Goenka in his discourses started talking about | 因为在撤退的最后几天 Goenka的谈话中 开始谈论 |
| 274 | kind of wishy-washy stuff for example feel the awareness dump on your head and fall to your feet | 比如说,那种挥舞着希望的东西 感觉意识在你的头上倾斜 跌倒在你的脚上 |
| 275 | like a bucket of water I experienced nothing like that even so the aim of the retreat and I think | 像一桶水一样,我体验不到任何类似的东西, 即使这样,撤退的目标,我想 |
| 276 | what you should take away from the retreat is how much you've worked on your equanimity | 你应该从撤退中取走的是 你为自己的平淡而努力 |
| 277 | muscle which obviously doesn't require you to experience any particular sensations at all so | 肌肉显然不需要你体验任何特定的感觉 |
| 278 | since I felt very fulfilled and accomplished about doing this for 10 days straight at this | 因为我感到非常 满足和成就 做这个10天直在这 |
| 279 | point in the retreat on day 10 you're actually allowed to talk to people again so it had been | 在10日的撤退中 你实际上被允许 与人们再次交谈,所以它是 |
| 280 | nine days of complete silence and the general atmosphere on this last day with everyone being | 9天的完全沉默 以及最后一天的气氛 |
| 281 | able to talk again was like super positive and chill I found it really interesting to be able | 能再说话就像超级阳性 和寒冷,我发现它真的很有趣 |
| 282 | to discuss with the people how they found the retreat ever past the retreat is an utterly | 与人民讨论他们如何找到 撤退过后,是一个完全 |
| 283 | profound experience like I can't really describe it here in words that well what it's like to do | 像我这样的深层经验 无法用言语来形容 |
| 284 | but did it change my life obviously got that nice clickbait title and the idyllic thumbnail I think | 但它是否改变了我的生活 很明显得到了那漂亮的点击标题 以及我认为的戏剧缩略图 |
| 285 | the changing your life comes in when for a very long time like years you've decided to prioritize | 改变你的生活 是在很长一段时间里 就像你决定优先 |
| 286 | meditation and even if it's not the Vipassana technique just basic mindfulness and just committed | 冥想,即使这不是维帕萨纳技术 只是基本的警惕和刚刚的承诺 |
| 287 | to making that a habit they recommend you meditate for two hours a day using this technique and do a | 他们建议你每天沉思两小时 使用这个技术 |
| 288 | retreat once a year but in the end I think just life happens starting at Cambridge was essentially | 一年撤退一次 但最后我觉得从剑桥开始的生活 基本上是 |
| 289 | the nail in the coffin for my meditation habit perhaps I could have fit it in but I kind of just | 棺材中的钉子,因为我的冥想习惯 也许我可以适应它 但我有点 |
| 290 | got swept away by university life and then never really got back into it I think that kind of | 被大学生活扫荡了 然后就再也没有真正回到它,我想那种 |
| 291 | illustrates that no one retreat even one as intense as this will conclusively change your | 说明没有人会退缩 哪怕是这么激烈的人 都会彻底改变你 |
| 292 | life forever for me making this video has been about telling you the viewer what it's like to | 对我来说,这段视频的制作 一直是为了告诉你观众的感受 |
| 293 | do a 10-day meditation retreat but also to remind myself of the benefits of meditation and why I | 做一个为期10天的冥想务虚会,但也是为了提醒自己,冥想的好处和为什么我 |
| 294 | should also go back to making it a daily habit that is what I have to say about Vipassana I feel | 也应该回去 让它成为日常的习惯 这就是我要说的 关于Vipassana,我觉得 |
| 295 | like I have so many thoughts about it because it was such a long experience that I haven't even | 就像我有这么多的想法 因为它是如此漫长的经验 我甚至没有 |
| 296 | covered them all in this video hopefully some of it has been helpful do drop a like if you've | 这段录像里都覆盖了他们 希望其中的一些人能像你们一样 |
| 297 | enjoyed the video and I'll see you next week with another one | 喜欢这段视频,下周再跟你见面 |
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