快乐大脑：如何克服人类与生俱来的痛苦倾向【TED演讲】
共 3 集
剧集目录
| 集 | 标题 | 时长 |
|---|---|---|
| P1 | 快乐大脑：如何克服人类与生俱来的痛苦倾向【TED演讲】 中英 | 18:00 |
| P2 | 快乐大脑：如何克服人类与生俱来的痛苦倾向【TED演讲】 英文 | 18:00 |
| P3 | 快乐大脑：如何克服人类与生俱来的痛苦倾向【TED演讲】 无字 | 18:00 |
P1 · 快乐大脑：如何克服人类与生俱来的痛苦倾向【TED演讲】 p01 中英双语 (P1)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:01 | How are you doing this evening? | 今晚过得怎么样? |
| 0:03 | Good motivated inspired wonderful speakers. | 良好的动力激励了精彩的演讲者。 |
| 0:07 | Well, I bet you've not heard slumdog millionaire extent so far | 嗯,我敢打赌,你还没有听到 贫民窟的百万富翁的程度到目前为止 |
| 0:10 | So here I bring that right in the middle of Midwest | 所以我把那个带到中西部中部 |
| 0:15 | So I came to US in 1995 I had | 我于1995年来到美国 |
| 0:21 | Been in medical training for 10 years before I came in my first year of medical school in 1984. | 在1984年医学院第一年入学之前,已经接受过10年的医学培训。 |
| 0:25 | I | 一、导 言 |
| 0:30 | Tragedy where we lost | 我们失去的悲剧 |
| 0:33 | Maybe tens of thousands of people overnight. | 也许数万人过夜。 |
| 0:35 | I was a first-year medical student at that time | 当时我是医学一年级学生 |
展开字幕全文（279 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | How are you doing this evening? | 今晚过得怎么样? |
| 2 | Good motivated inspired wonderful speakers. | 良好的动力激励了精彩的演讲者。 |
| 3 | Well, I bet you've not heard slumdog millionaire extent so far | 嗯,我敢打赌,你还没有听到 贫民窟的百万富翁的程度到目前为止 |
| 4 | So here I bring that right in the middle of Midwest | 所以我把那个带到中西部中部 |
| 5 | So I came to US in 1995 I had | 我于1995年来到美国 |
| 6 | Been in medical training for 10 years before I came in my first year of medical school in 1984. | 在1984年医学院第一年入学之前,已经接受过10年的医学培训。 |
| 7 | I | 一、导 言 |
| 8 | Tragedy where we lost | 我们失去的悲剧 |
| 9 | Maybe tens of thousands of people overnight. | 也许数万人过夜。 |
| 10 | I was a first-year medical student at that time | 当时我是医学一年级学生 |
| 11 | So over the next eight to ten years, I saw a lot of disasters a lot of challenges because of malnutrition | 所以在接下来的八到十年里, 我目睹了很多灾难, 很多挑战 因为营养不良 |
| 12 | And infections and so on so by the time I was preparing to come to the US in 1995 | 和感染等等, 当我准备1995年来美国的时候 |
| 13 | I thought I was going to come to Disneyland. | 我以为我会来迪士尼乐园 |
| 14 | I thought everybody here is going to be very happy | 我以为大家会很开心的 |
| 15 | I thought as a child here you grow up in Disneyland when you're adult you play slots in Las Vegas | 我以为你小时候在迪士尼乐园长大 成年后在拉斯维加斯打牌 |
| 16 | And you retired in Florida playing bingo. | 而你在佛罗里达退休 玩宾果。 |
| 17 | I thought that's what pretty much | 我想这是 差不多 |
| 18 | American life is I was seeing too many movies | 美国生活就是我看太多电影了 |
| 19 | So when I came here and I saw that there was almost as much stress and suffering here as I was seeing | 所以当我来到这里,我看到 有几乎一样多的压力和痛苦 在这里,我看到 |
| 20 | Overseas that sort of shocked me. | 海外那种让我震惊。 |
| 21 | I had come here to become a cancer specialist | 我是来当癌症专家的 |
| 22 | But changed my direction and I said I'm going to understand why does human brain not know how to be happy? | 但我改变了方向,我说我要理解 为什么人类大脑不知道如何快乐? |
| 23 | Why do we struggle with that? | 我们为什么要挣扎呢? |
| 24 | And and so I'll share with you a few pearls | 我和你们分享几颗珍珠 |
| 25 | I have learned on that journey and we've sort of put together a program that we offer to over | 我在那趟旅程中学到了 我们整理了一个节目 我们提议结束 |
| 26 | 50,000 people every year at this time. | 此时每年有5万人. |
| 27 | So there's some neural predispositions that predispose us to suffering | 所以有些神经倾向 使我们容易受苦 |
| 28 | There's the external situations, of course, but there are some neural predispositions. | 当然还有外在情况,但有一些神经倾向. |
| 29 | For example, we spend a lot of time | 例如,我们花了很多时间 |
| 30 | Mind wandering when you are doing dishes | 洗碗时要小心闲逛 |
| 31 | You know right at that time your brain is not doing dishes | 那时候你的脑子没洗碗 |
| 32 | Your brain is going through all of that and you're not saying I have the most wonderful partner in the world | 你的大脑正在经历这一切 而你不是说我有世界上最棒的伙伴 |
| 33 | I have the best children. | 我有一个最好的孩子。 |
| 34 | How come I have so much more money than I ever needed | 为什么我的钱比我需要的还多 |
| 35 | We're focusing on all the imperfections all the challenges | 我们专注于所有不完美 挑战 |
| 36 | We our mind is wandering an average person has about 150 undone tasks at any time | 我们的心灵在徘徊 一个普通人随时有150个未完成的任务 |
| 37 | So we spend a lot of time with wandering attention | 所以我们花了很多时间 与流浪的注意力 |
| 38 | So this is one big challenge of human brain | 所以这是人类大脑的一大挑战 |
| 39 | Do you want to guess what proportion of the time we are like that about 50 to 80 percent of the time during the day? | 你想猜猜我们这样的时间比例 大约50%到80%的时间在白天? |
| 40 | So our colleagues at Mayo actually took a few patients and tried to scan them | 所以我们在梅奥的同事 带了几个病人 试图扫描 |
| 41 | How and see how their brain looks at rest at rest when they were doing nothing and this is the scan of brain at rest | 看他们的大脑如何在无所事事的时候 静静地看着休息 这是大脑的扫描 |
| 42 | So I know many of you don't have a degree in radiology, but perhaps you can see that it seems like a pretty busy place | 我知道你们很多人都没有放射学学位 但也许你们可以看到 这似乎是一个很繁忙的地方 |
| 43 | It seems a bit like fish market | 看起来有点像鱼市 |
| 44 | What you're seeing is blobs of blue and red forming and dissolving those are actually networks in the brain | 你所看到的是 蓝色和红色的块块 形成和溶解 这些实际上是大脑中的网络 |
| 45 | So the way of a brain operates our brain is designed as a giant network of about 86 to 90 billion neurons | 所以大脑的运作方式 我们的大脑被设计成 一个巨大的网络 大约8600亿到900亿神经元 |
| 46 | So these networks collaborate to create two modes of the brain | 所以这些网络合作创建了两种大脑模式 |
| 47 | The first mode of the brain is the focused mode focused mode is engaged when you're processing something very interesting | 大脑的第一模式是焦点模式 当你处理一些非常有趣的事情时 |
| 48 | Very novel very meaningful. | 非常新颖,非常有意义。 |
| 49 | For example, if you step out and you see a baby elephant jaywalking in the parking lot | 举个例子,如果你走出停车场看到一只小象在行走 |
| 50 | They'll get your brain in the focused mode | 他们会让你的大脑进入焦点模式 |
| 51 | Right or or even your bungee jumping right at that time in the middle of the air. | 右或甚至你的驴跳 右在当时的空气中间。 |
| 52 | You don't say what was that email? | 你不说是什么邮件? |
| 53 | I had to answer boom. | 我必须回答问题 |
| 54 | It's too late, you know | 已经太晚了,你知道 |
| 55 | Playing with a little baby gets you in the focused mode | 玩小宝贝 让你进入焦点模式 |
| 56 | You know assuming the baby is happy with all the attention that she is getting | 你知道,假设婴儿是幸福的 她得到的所有关注 |
| 57 | So so that is the first mode of the of the brain the focused mode of a brain loves to be in this mode | 所以这是大脑的第一个模式 一个大脑的焦点模式 喜欢在这个模式 |
| 58 | But we don't give ourselves enough dose of that | 但我们没有给自己足够的剂量 |
| 59 | The second mode of the brain I really realized was is the default mode | 我意识到大脑的第二种模式是默认模式 |
| 60 | Have you ever experienced you're reading a book you read half a page you say what was I reading? | 你看过你读过半页的书吗? |
| 61 | Where were you at that time? | 你当时在哪? |
| 62 | You were mind wandering you were with all your open files and an average person has about hundred fifty | 你脑子里在乱晃 你所有的公开文件 一个人平均有一百五十个 |
| 63 | Undone tasks at any time. | 随时解除任务 。 |
| 64 | So we spend do you want to guess what proportion of the day? | 所以,我们花的时间,你想 猜猜每天的比例? |
| 65 | We are like that with a wandering attention | 我们就像那样,有游荡的注意力 |
| 66 | Fifty to eighty percent of the time | 50%至80%的时间 |
| 67 | So right now as we speak two to three billion people are walking around the planet with no idea where they are | 所以,现在,当我们说话 20到30亿人 正在环游地球 不知他们在哪里 |
| 68 | Experiencing wandering attention. | 游荡的注意力。 |
| 69 | That's the reality. | 这就是现实 |
| 70 | It's kind of scary, isn't it? | 有点吓人,不是吗? |
| 71 | So so I'm sure you've experienced this or not experience this you tell three things to your partner | 所以,我敢肯定,你经历过这个或不经历 这个你告诉你的伙伴三件事 |
| 72 | And this is how they look totally blank as if your sounds are like clicking sounds your words | 这就是他们看起来完全空白 就像你的声音 就像点击你的话 |
| 73 | Yeah, I can see some of you resonating with that right. | 是的,我可以看到你们中的一些人 与这个权利共鸣。 |
| 74 | Have you ever read a book to a child? | 你读过书吗? |
| 75 | And and sort of no idea what you read and maybe try to skip pages and then you get caught skipping pages | 而且有点不知道 你读了什么,也许试图跳过页面 然后被抓住跳过页面 |
| 76 | Yes, yes. | 对,对。 |
| 77 | Yes. | 对 |
| 78 | So so those are the two modes | 所以这两个模式 |
| 79 | So this is the default mode where we spend a lot of time what research is showing is that the more time we spend in | 因此,这是默认模式 我们花了很多时间 研究显示,我们花的时间越多 |
| 80 | default mode greater of a risk of anxiety | 焦虑风险较大的默认模式 |
| 81 | Depression attention deficit, perhaps even dementia and the way the brain operates when you use a particular network | 抑郁症 注意力不足 甚至痴呆症 和大脑操作的方式 当你使用特定的网络 |
| 82 | It becomes stronger. | 变强了 |
| 83 | So we get stuck here | 我们被困在这里了 |
| 84 | So we see so between these two modes all day long | 所以我们整天看这两个模式 |
| 85 | But what happens is when we have too many open files, which everybody does is there anybody here who has less than 20 user IDs? | 但是,当我们有太多的公开文件时, 每个人都有这样的文件。 这里有人有不到20个用户身份证吗? |
| 86 | We all our brain didn't evolve around our need to process 20 user IDs, right? | 我们的大脑并没有进化 围绕我们的需求 处理20个用户ID,对不对? |
| 87 | So we were focused on safety and survival. | 所以我们专注于安全和生存。 |
| 88 | So that is a challenge where brain evolved around safety and survival | 因此,这是一个挑战 大脑进化 围绕安全和生存 |
| 89 | We wanted to deliver peace and happiness and that is why we get stuck | 我们想要带来和平和幸福 这就是为什么我们陷入困境 |
| 90 | So this was the first challenge I realized the neural predispositions | 所以这是第一个挑战 我意识到神经倾向 |
| 91 | The the our tendency of four of our mind to wander the second challenge is our focus on threat and imperfection | 我们四个头脑中 徘徊在第二个挑战的倾向 就是我们专注于威胁和不完美 |
| 92 | So I have personally had multiple medical problems. | 所以,我个人有 多个医疗问题。 |
| 93 | I've had several heart attacks. | 我几次心脏病发作 |
| 94 | I've had multiple strokes | 我受了多次伤 |
| 95 | Several cancers nearly died many times all in my head. | 我脑子里有几处癌症几乎死了很多次 |
| 96 | None of this actually happened. | 这一切都没有发生。 |
| 97 | I'm imagining all these illnesses | 我想象这些疾病 |
| 98 | So so I have yeah look pretty preserved for all of that | ┮и癬ㄓ |
| 99 | One of my oncologists said that so so so I spent a lot of time | 我的一位肿瘤学家这么说 所以我花了很多时间 |
| 100 | Living with imaginary fears. | 生活在想象中的恐惧之中 |
| 101 | And so when you're looking at this picture, I'm sure your attention is going to that spider, right? | 所以当你看这张照片时 我相信你会注意蜘蛛 对吧? |
| 102 | Because spider has immediate threat focus, but let me ask you this. | 因为蜘蛛有 眼前的威胁焦点, 但让我问你这一点。 |
| 103 | What is more threatening in 2015? | 2015年还有什么威胁? |
| 104 | Is it spiders or doughnuts? | 是蜘蛛还是甜甜圈? |
| 105 | What do you think how many of you think it's doughnuts? | 你觉得你们有多少人认为是甜甜圈? |
| 106 | So so let the record show everybody's saying doughnuts | 所以,让唱片显示 每个人都说甜甜圈 |
| 107 | So so when you go to a party and they're serving a box of doughnuts | 所以,当你去一个聚会 他们正在提供一盒甜甜圈 |
| 108 | You've got 20 doughnuts staring at you. | 你有20个甜甜圈盯着你 |
| 109 | Shouldn't you run away shouting out if you're oh my god, they're serving doughnuts | 你不应该跑出去大喊大叫 如果你是哦,我的上帝, 他们正在服务甜甜圈 |
| 110 | They're out to kill me will never go to Smith's again because they tried to kill me by feeding doughnuts, right? | 他们要杀我就再也不会去史密斯家了 因为他们想吃甜甜圈来杀我 对吧? |
| 111 | No, but we get attracted to them because our ancestors got attracted to calorie dense food | 没有 但我们被它们吸引了 因为我们的祖先被卡路里稠密的食物吸引了 |
| 112 | So we've got some evolutionary predispositions that are not very adaptive | 所以,我们有一些进化的倾向性 不太适应性 |
| 113 | So this is the second challenge negativity bias. | 所以这是第二个挑战 消极倾向。 |
| 114 | Another challenge is hedonic adaptation. | 另一项挑战是过度适应。 |
| 115 | I'm sure you've realized this honey | 我敢肯定,你已经意识到这个蜂蜜 |
| 116 | I love you, but now please change has it ever happened to you? | 我爱你,但现在请改变 它曾经发生在你身上? |
| 117 | First year of marriage. | 结婚第一年 |
| 118 | It's all wonderful 20th year of marriage and we have been married 21 years | 结婚20年了 我们结婚21年了 |
| 119 | I've said this in front of my wife partners become borderline boring after 20 years. | 我在我妻子的伴侣面前说过 20年后就变得无聊了 |
| 120 | So 30 years even worse | 30年更惨 |
| 121 | So so so we get used to good one of my patients said I divorced the wife | 所以,所以我们习惯了好 我的病人之一说,我离婚的妻子 |
| 122 | I loved which is a very sad thing to hear because what happens is we get used to the goodness and start focusing on imperfections | 我很喜欢听这很悲哀的事情 因为我们习惯了善良 开始专注于不完美 |
| 123 | And there are several other neural predisposition. | 还有其他几种神经倾向. |
| 124 | I've just shared a few of them | 我刚刚分享了一些 |
| 125 | So what happens is these neural predispositions take away from enjoying life and that is what I realized | 因此,会发生的是 这些神经倾向 远离享受生活, 这就是我意识到 |
| 126 | So happiness is very little to do with with having too much resources or not having on malnutrition or infections | 因此,幸福与资源过多或没有营养不良或感染无关 |
| 127 | Happiness is really that inner state | 幸福真的是内在的状态 |
| 128 | So how do we cultivate that and I'll give you a little sample of that | 那么,我们如何培育它 我会给你一个小样本 |
| 129 | So what I will do is share with you a few sprinkles a few | 所以我要和你们分享几杯 |
| 130 | Practices that you can apply in your life right now | 你可以在你的生活中应用的做法 |
| 131 | We'll do a couple of practices right here so that you can bring those to your life and I'll do what is what we call | 我们在这里做一些练习 这样你就可以把那些东西带到你的生命里 我会做我们所说的 |
| 132 | Five three two program. | 五三二计划. |
| 133 | The first skill is with five people | 第一个技能是五个人 |
| 134 | So let's say when you wake up in the morning, how long does it take for your mind to wander after you wake up? | 所以,让我们假设当你早上醒来的时候, 多久你的思想 徘徊在你醒来之后? |
| 135 | Is it less than a few seconds or is this minus five seconds? | 是短于几秒还是短于5秒? |
| 136 | Minus five seconds, right? | 减5秒,对不对? |
| 137 | What should I do? | 我该怎么办? |
| 138 | What should I dread? | 我该害怕什么? |
| 139 | So here is my suggestion when you wake up tomorrow morning | 明天早上你醒来,我建议你 |
| 140 | Think about five people in your life you're grateful for before you step on the carpet | 想想你生命中的五个人 在你踏上地毯之前你感激不尽 |
| 141 | Let us practice this together. | 让我们一起练习。 |
| 142 | So so I can explain what I mean by this | 这样我才能解释我意思 |
| 143 | Let us all sit with eyes closed for the next two minutes and I'll guide you through this practice | 让我们都闭着眼睛坐着 接下来的两分钟,我会引导你 通过这个练习 |
| 144 | And if you're watching it on video if you're in a safe place, you can please do that | 如果你正在视频上看 如果你在安全的地方,你可以这样做 |
| 145 | So I'll take you through this practice | 我带你去练练 |
| 146 | Imagine you're waking up this morning | 想象一下你今早醒来 |
| 147 | Notice the color of the floor where you woke up | 注意你醒来的地板颜色 |
| 148 | Think about the first person in your life you want to be grateful for | 想想你生命中第一个想感激的人 |
| 149 | think of the many ways this person has touched your life and | 想想这人的很多方式 触动你的生活, |
| 150 | Send your silent gratitude to this person | 向这个人致谢 |
| 151 | second person | 第二人称 |
| 152 | look into the eyes of this person and notice the color of the eyes and | 看着这个人的眼睛,注意到眼睛的颜色, |
| 153 | Then send silent gratitude | 那就默默感谢 |
| 154 | third person | 第三人称 |
| 155 | Go back to the first memory of this person | 回到这个人的第一个记忆 |
| 156 | Then send your silent gratitude | 那就给你默默的感谢 |
| 157 | fourth person | 第四个人 |
| 158 | And imagine this person is very happy wherever he or she is right now | 想象这个人现在无论身在何处 都很开心 |
| 159 | Then send your silent gratitude | 那就给你默默的感谢 |
| 160 | Go back in time and look at yourself when you were 8 year old | 回到你8岁时的样子 |
| 161 | notice your hairstyle at that time and | 注意你当时的发型 |
| 162 | Send silent gratitude to your 8 year old self | 默哀地感谢你8岁那年的自己 |
| 163 | Think about someone who has passed away who you loved | 想想你所爱的人 |
| 164 | Give that person a virtual hug | 给他一个虚拟拥抱 |
| 165 | Send silent gratitude to that person | 默默地感谢那个人 |
| 166 | When you're ready you can open your eyes I | 等你准备好了 睁开眼睛 |
| 167 | Didn't even know where I had reached because my eyes were closed to so I'm glad I was on the red carpet | 我甚至不知道我到哪里了 因为我眼睛闭着 所以我很高兴我在红地毯上 |
| 168 | So so this is the first practice it will help you focus on what is most important in your life | 因此,这是第一次练习,它会帮助你 专注于什么是最重要的在你的生活中 |
| 169 | How many of you have someone who is worth several trillion dollars to you? | 你们中有多少人 价值几万亿的人? |
| 170 | Everybody right so I invite you to focus on your maximum net worth | 大家听好,所以我邀请你们 集中关注你们最大的净值 |
| 171 | What is most valuable to you do not wake up thinking what should I do? | 什么对你最有价值 醒来时不会想我该怎么办? |
| 172 | What should I dread or chasing deadlines and when in an afternoon at three o'clock you you feel like you're being judged anyone here struggles with | 我该害怕什么 追逐最后期限 当下午三点的时候 你会觉得自己在被审判 |
| 173 | Being appreciated too much in life like you're appreciated too much. | 生活中太受宠若惊 就像太受宠若惊 |
| 174 | Nobody judges you negatively | 没人会评价你 |
| 175 | That's not the challenge right so when when your self-esteem is lower when you are on the rumble strip | 这不是挑战,所以当你的自尊 降低,当你在隆布尔条 |
| 176 | Think about three people who care about you and will bring you back to the highway | 想想三个关心你的人 会把你带回高速公路 |
| 177 | The idea is not to not end on the rumble strip because we will all be there how quickly we recover | 想法是不要结束 在隆布尔条,因为我们都会在那里 有多快恢复 |
| 178 | That's the key so we don't end in a ditch | 那是关键,所以我们不会死在沟里 |
| 179 | So this is the first practice one suggestion take a post-it note and write the word gratitude on it and stick it to your | 所以,这是第一个实践 一个建议 采取一个后它注意 写一个词 感谢在上面,并把它粘到你 |
| 180 | Bathroom mirror when you wake up tomorrow morning if you forget this exercise find yourself in the bathroom see that note | 明天早上你醒来的时候 浴室镜子 如果你忘了这个运动 发现自己在浴室里 |
| 181 | Go back to bed and start over | 回去睡觉,重新开始 |
| 182 | That's how it will become a habit | 就会变成一种习惯 |
| 183 | So this is the first first practice the second moment of intentionality is when you get back home | 所以这是第一次练习 第二刻的故意是 当你回家 |
| 184 | Let's say you were sitting with your spouse and your high school buddy shows up who will be more interesting for the next five minutes | 假设你和你的配偶坐在一起 你的高中朋友出现 5分钟后会更有趣 |
| 185 | High school buddy right absolutely why because there's novelty | 高中兄弟,绝对正确 为什么因为有新颖之处 |
| 186 | Between you and your high school buddies novelty between you and your spouse. | 在你和你高中同学之间 你和你配偶之间很新奇 |
| 187 | I assume is love so see how | 我想是爱情,你看 |
| 188 | novelty beats love | 新颖的爱胜过爱 |
| 189 | 100% of the time if you want to enjoy your personal life the key is to find novelty where love is | 100%的时间 如果你想享受你的个人生活 关键是找到新奇的爱在哪里 |
| 190 | So let's say you have not met your partner for 30 days. | 假设你30天没见搭档了 |
| 191 | Are you going to find them a little more novel after that gap? | 在那段空隙之后 你会再给他们找点小说吗? |
| 192 | Yes, so the idea is to meet your family at the end of each day | 是的,所以这个想法是 和你的家人在每一天结束时 |
| 193 | Intentionally as if you're meeting them after 30 days | 好像你30天后要见他们一样 |
| 194 | So what I do is I don't have my cell phone with me right now assume this to be a cell phone the first thing | 所以我现在没有手机 假设这是手机 |
| 195 | I do when I'm in the garage is I look at my cell phone | 当我在车库里的时候,我就会看我的手机 |
| 196 | I check all my emails once I'm done so that I don't want to be you know | 我一完成就检查所有邮件 这样我就不会想成为你所知道的 |
| 197 | There was a recent picture on the internet | 网上最近有张照片 |
| 198 | Your husband and wife are hugging each other and behind the shoulder. | 夫妻相抱,肩后 and. |
| 199 | They're both checking their emails | 他们都在查邮件 |
| 200 | You know I don't want to be I don't want to be doing that at home | 你知道我不想做,我不想在家里做那个 |
| 201 | So I get that out of the way | 所以我就让开 |
| 202 | I tell myself I'm going to meet a bunch of very special people who haven't met for quite some time | 我告诉自己,我要去见一群非常特别的人 他们已经很久没见面了 |
| 203 | And and for three minutes. | 还有三分钟 |
| 204 | I meet them as if as if I haven't seen them for a long time | 我遇见他们好像很久没见了 |
| 205 | Remembering transients because our ten-year-old daughter will be off to college in 2000 evenings. | 记得瞬间,因为我们十岁的女儿 将在2000年晚上去上大学。 |
| 206 | I have finite time | 我有时间 |
| 207 | We have finite time with everything and third and very important and very difficult thing to do will be | 我们的时间有限,一切, 第三,非常重要和非常困难的事情是 |
| 208 | For the first three minutes when you're with your family don't try to improve anybody that's going to be very difficult | 在你和家人在一起的头三分钟里 不要试图改善任何人 那将是非常困难的 |
| 209 | Because we have this fault-finding machine right? | 因为我们有这个故障调查机 对吗? |
| 210 | Your smile is is an admission of guilt | 你的笑容就是认罪 |
| 211 | To supporting ideas here is one is be genuinely interested in what is of interest to them and second is creatively praise | 支持这些想法是真正关心的,其次是创造性的赞扬。 |
| 212 | Probably this is going to be my most useful line of this evening whenever you're not getting your spouse's attention or partner's attention | 这可能是我今晚最有用的台词 当你没有得到你的配偶或伴侣的注意 |
| 213 | Remember these words they will work 100% of the time. | 记住这些话 他们将100%的时间工作。 |
| 214 | They start with something like this, honey | 他们从这样开始,亲爱的 |
| 215 | You were really right when you and then fill anything after that | 你是对的,当你 然后填满任何之后 |
| 216 | It worked everybody loves to hear how they were right. | 所有人都喜欢听到他们是对的 |
| 217 | You've got five minutes of undivided attention | 你有五分钟的注意力 |
| 218 | Yes, just tell me how was I right? | 是的,只是告诉我,我怎么是正确的? |
| 219 | Right, we don't do that enough. | 对,我们做得还不够 |
| 220 | The third practice is two seconds | 第三个练习是两秒钟 |
| 221 | And that is how we look at each other how we engage with each other | 这就是我们如何看待彼此 如何相互接触 |
| 222 | So so let's say you were doing barbecue in your backyard and this gentleman shows up | 因此,让我们假设 你在你的后院做烧烤 和这位先生出现 |
| 223 | Are you going to invite him to join you come? | 你要邀请他来吗? |
| 224 | Please have my dinner or please have me for dinner or something like that | 请你吃晚饭,或者请我吃晚饭之类的 |
| 225 | You'll probably call 9-1-1 right, but our ancestors didn't have 9-1-1 | 你可能打给911,但是我们的祖先没有911 |
| 226 | So they had to make a quick judgment is this person trustworthy can I trust him with my cattle my house my family, right? | 所以他们必须迅速做出判断 这个人值得信赖 我可以信任他 我的牛 我的家,我的家人,对不对? |
| 227 | So we developed a judgmental attention | 所以我们开始注意判断 |
| 228 | So when you look at this gentleman looks perfectly fit, but that is how long it took for you to make those five judgments | 所以,当你看着这位绅士看起来很合适, 但这就是你花了多长时间 做出这五个判断 |
| 229 | You know it takes 30 milliseconds for us to decide if someone is trustworthy or not | 你知道我们得花30毫秒 才能决定一个人是否值得信赖 |
| 230 | 30 milliseconds before we even know who that person is | 30毫秒后我们才知道那个人是谁 |
| 231 | But when you look at him, you know, he has the same neural predispositions | 但当你看着他,你知道, 他有同样的神经倾向 |
| 232 | He spends a lot of time mind-wandering. | 他花了很多时间去思考 |
| 233 | He focuses on threats and imperfections. | 他专注于威胁和不完善. |
| 234 | He carries negativity bias | 他带着消极倾向 |
| 235 | He adapts to the good he compares doesn't feel good about himself | 他适应他比较的好 对自己不觉得好 |
| 236 | So kind attention is very simple when you see people | 当你看到人时,那么好心的注意非常简单 |
| 237 | Before your mind starts judging others for the first two seconds instead of seeing negatively or neutrally | 在你开始判断别人前两秒钟 而不是消极或中立的观察 |
| 238 | Align your heart and send them a silent. | 调和你的心 并让他们沉默。 |
| 239 | I wish you well. | 祝你们好运 |
| 240 | I wish you hope I wish you healing | 我希望你希望我希望你能痊愈 |
| 241 | This is how we need to create our world where we keep silently wishing each other well now | 这就是我们如何创造我们的世界 在那里,我们一直 默默地祝愿彼此好 |
| 242 | You don't have to say it. | 你不必说 |
| 243 | It's just a private intention | 这只是个私事 |
| 244 | You can consider a two-second prayer for the other person if you have a faith-based practice | 你可以考虑为他人祈祷两秒钟 如果你有一个基于信仰的实践 |
| 245 | So so what happens is that your your whole engagement with the world changes your threat perception goes on | 因此,发生的事情是, 你的整个参与 与世界改变 你的威胁感继续 |
| 246 | Now I don't want you to start this at in downtown at 2 a.m | 现在我不想你凌晨2点在市中心开始 |
| 247 | In the morning when two big shadows are coming towards you want to start it | 早上,当两个大阴影降临的时候,你要开始它 |
| 248 | You know the place where it is it feels safe, etc | 你知道它在哪里 感觉安全,等等 |
| 249 | So so looking at the world the way you want the world to look at the two kids | 所以看这个世界 就像你想让世界看两个孩子一样 |
| 250 | So these are all intentional sprinkle practices. | 所以这些都是有意的喷洒。 |
| 251 | We are not meditating on | 我们不是在冥想 |
| 252 | Emptiness or breath we are meditating on wisdom and love and relationships, and that is what we need and we're sprinkling it | 我们沉思智慧、爱和感情, 这就是我们需要的,我们正在沉溺 |
| 253 | So we are not adding more milk to your glass of milk | 所以我们不会在你的牛奶杯上加牛奶 |
| 254 | We are adding chocolate powder to your milk | 我们在你的牛奶里加巧克力粉 |
| 255 | So the whole whole life becomes better because they lift to they together join to lift your entire day | 因此,整个生活变得更美好 因为他们升起 他们一起升起你的整个一天 |
| 256 | The next group of practices once your attention is in your control is to reframe life challenges using higher-order | 一旦你的注意力被控制 接下来的一组做法 就是用更高的顺序 重新定义生命挑战 |
| 257 | Principles and these are the five principles in our life gratitude compassion | 原则与这些是我们一生的五项原则 感恩同情 |
| 258 | acceptance meaning and forgiveness | 接受的含义和宽恕 |
| 259 | The way we have structured our program is Mondays are our days of gratitude on the Monday be a little bit like Matthew Henry | 我们组织节目的方式是周一 是周一的感恩节 有点像马修·亨利 |
| 260 | He was once robbed in the street of London. | 他一度在伦敦街上被抢劫. |
| 261 | He said I'm so grateful | 他说我很感谢 |
| 262 | This is the first time I'm being robbed never been robbed before in life | 这是我第一次被抢劫 从来没有被抢劫过 |
| 263 | How nice it is and I was the one robbed not the one doing the robbing | 多么美好 而我是抢劫者 不是抢劫者 |
| 264 | Tuesday's compassion be kind to others | 周二的同情心对别人好 |
| 265 | Wednesday's acceptance be creatively working with what is think about will it matter five years from now Thursday's is higher meaning and Friday's | 周三的接受是创造性的 与什么是思考 它的重要性 五年以后 周四是更高的意义和周五 |
| 266 | Forgiveness note that in our program. | 恕我直言 在我们的节目里 |
| 267 | You only have to forgive on Friday. | 你只要在星期五原谅就行了 |
| 268 | You don't have to forgive the entire week | 你整个星期都不用原谅 |
| 269 | Now this doesn't mean that you're very nerdy that on on Friday | 这不代表你周五的书呆子 |
| 270 | You don't say I can't be compassionate today because compassion is only on Tuesday's and it means to be flowing and easy | 你不说我今天不能有同情心 因为同情心只在周二 意思是流动和轻松 |
| 271 | So the idea is by applying these principles when science has met spirituality | 因此,这个想法是当科学遇到精神时应用这些原则 |
| 272 | It creates a milieu for transformation. | 它为转变创造了环境。 |
| 273 | This is wisdom | 这是智慧 |
| 274 | This is timeless wisdom that sages have told us that scientists are finding science is nothing but systematic study of spirituality | 这是永恒的智慧, 贤者告诉我们, 科学家们正在发现科学 只是系统研究精神 |
| 275 | That's what I believe science doesn't know it science will know it at some point | 我相信科学不知道科学会知道 |
| 276 | I believe this is what our the children of our world need | 我相信这就是我们世界的孩子需要的 |
| 277 | They want us adults to be grateful to be compassionate to be accepting to live our life with meaning and have forgiveness | 他们希望我们成年人能感激 仁慈地接受我们的生活 |
| 278 | And if we do that, we will create a wonderful world for them. | 如果我们这样做,我们将为他们创造一个美好的世界。 |
| 279 | Thank you | 谢谢 |
该视频共有字幕 280 条。解锁更多字幕为会员功能，请移动到 价格
P2 · 快乐大脑：如何克服人类与生俱来的痛苦倾向【TED演讲】 p02 英文字幕(中文外挂) (P2)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:01 | How are you doing this evening? | 今晚过得怎么样? |
| 0:03 | Good motivated inspired wonderful speakers. | 良好的动力激励了精彩的演讲者。 |
| 0:07 | Well, I bet you've not heard slumdog millionaire extent so far | 嗯,我敢打赌,你还没有听到 贫民窟的百万富翁的程度到目前为止 |
| 0:10 | So here I bring that right in the middle of Midwest | 所以我把那个带到中西部中部 |
| 0:15 | So I came to US in 1995 I had | 我于1995年来到美国 |
| 0:21 | Been in medical training for 10 years before I came in my first year of medical school in 1984. | 在1984年医学院第一年入学之前,已经接受过10年的医学培训。 |
| 0:25 | I | 一、导 言 |
| 0:30 | Tragedy where we lost | 我们失去的悲剧 |
| 0:33 | Maybe tens of thousands of people overnight. | 也许数万人过夜。 |
| 0:35 | I was a first-year medical student at that time | 当时我是医学一年级学生 |
展开字幕全文（279 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | How are you doing this evening? | 今晚过得怎么样? |
| 2 | Good motivated inspired wonderful speakers. | 良好的动力激励了精彩的演讲者。 |
| 3 | Well, I bet you've not heard slumdog millionaire extent so far | 嗯,我敢打赌,你还没有听到 贫民窟的百万富翁的程度到目前为止 |
| 4 | So here I bring that right in the middle of Midwest | 所以我把那个带到中西部中部 |
| 5 | So I came to US in 1995 I had | 我于1995年来到美国 |
| 6 | Been in medical training for 10 years before I came in my first year of medical school in 1984. | 在1984年医学院第一年入学之前,已经接受过10年的医学培训。 |
| 7 | I | 一、导 言 |
| 8 | Tragedy where we lost | 我们失去的悲剧 |
| 9 | Maybe tens of thousands of people overnight. | 也许数万人过夜。 |
| 10 | I was a first-year medical student at that time | 当时我是医学一年级学生 |
| 11 | So over the next eight to ten years, I saw a lot of disasters a lot of challenges because of malnutrition | 所以在接下来的八到十年里, 我目睹了很多灾难, 很多挑战 因为营养不良 |
| 12 | And infections and so on so by the time I was preparing to come to the US in 1995 | 和感染等等, 当我准备1995年来美国的时候 |
| 13 | I thought I was going to come to Disneyland. | 我以为我会来迪士尼乐园 |
| 14 | I thought everybody here is going to be very happy | 我以为大家会很开心的 |
| 15 | I thought as a child here you grow up in Disneyland when you're adult you play slots in Las Vegas | 我以为你小时候在迪士尼乐园长大 成年后在拉斯维加斯打牌 |
| 16 | And you retired in Florida playing bingo. | 而你在佛罗里达退休 玩宾果。 |
| 17 | I thought that's what pretty much | 我想这是 差不多 |
| 18 | American life is I was seeing too many movies | 美国生活就是我看太多电影了 |
| 19 | So when I came here and I saw that there was almost as much stress and suffering here as I was seeing | 所以当我来到这里,我看到 有几乎一样多的压力和痛苦 在这里,我看到 |
| 20 | Overseas that sort of shocked me. | 海外那种让我震惊。 |
| 21 | I had come here to become a cancer specialist | 我是来当癌症专家的 |
| 22 | But changed my direction and I said I'm going to understand why does human brain not know how to be happy? | 但我改变了方向,我说我要理解 为什么人类大脑不知道如何快乐? |
| 23 | Why do we struggle with that? | 我们为什么要挣扎呢? |
| 24 | And and so I'll share with you a few pearls | 我和你们分享几颗珍珠 |
| 25 | I have learned on that journey and we've sort of put together a program that we offer to over | 我在那趟旅程中学到了 我们整理了一个节目 我们提议结束 |
| 26 | 50,000 people every year at this time. | 此时每年有5万人. |
| 27 | So there's some neural predispositions that predispose us to suffering | 所以有些神经倾向 使我们容易受苦 |
| 28 | There's the external situations, of course, but there are some neural predispositions. | 当然还有外在情况,但有一些神经倾向. |
| 29 | For example, we spend a lot of time | 例如,我们花了很多时间 |
| 30 | Mind wandering when you are doing dishes | 洗碗时要小心闲逛 |
| 31 | You know right at that time your brain is not doing dishes | 那时候你的脑子没洗碗 |
| 32 | Your brain is going through all of that and you're not saying I have the most wonderful partner in the world | 你的大脑正在经历这一切 而你不是说我有世界上最棒的伙伴 |
| 33 | I have the best children. | 我有一个最好的孩子。 |
| 34 | How come I have so much more money than I ever needed | 为什么我的钱比我需要的还多 |
| 35 | We're focusing on all the imperfections all the challenges | 我们专注于所有不完美 挑战 |
| 36 | We our mind is wandering an average person has about 150 undone tasks at any time | 我们的心灵在徘徊 一个普通人随时有150个未完成的任务 |
| 37 | So we spend a lot of time with wandering attention | 所以我们花了很多时间 与流浪的注意力 |
| 38 | So this is one big challenge of human brain | 所以这是人类大脑的一大挑战 |
| 39 | Do you want to guess what proportion of the time we are like that about 50 to 80 percent of the time during the day? | 你想猜猜我们这样的时间比例 大约50%到80%的时间在白天? |
| 40 | So our colleagues at Mayo actually took a few patients and tried to scan them | 所以我们在梅奥的同事 带了几个病人 试图扫描 |
| 41 | How and see how their brain looks at rest at rest when they were doing nothing and this is the scan of brain at rest | 看他们的大脑如何在无所事事的时候 静静地看着休息 这是大脑的扫描 |
| 42 | So I know many of you don't have a degree in radiology, but perhaps you can see that it seems like a pretty busy place | 我知道你们很多人都没有放射学学位 但也许你们可以看到 这似乎是一个很繁忙的地方 |
| 43 | It seems a bit like fish market | 看起来有点像鱼市 |
| 44 | What you're seeing is blobs of blue and red forming and dissolving those are actually networks in the brain | 你所看到的是 蓝色和红色的块块 形成和溶解 这些实际上是大脑中的网络 |
| 45 | So the way of a brain operates our brain is designed as a giant network of about 86 to 90 billion neurons | 所以大脑的运作方式 我们的大脑被设计成 一个巨大的网络 大约8600亿到900亿神经元 |
| 46 | So these networks collaborate to create two modes of the brain | 所以这些网络合作创建了两种大脑模式 |
| 47 | The first mode of the brain is the focused mode focused mode is engaged when you're processing something very interesting | 大脑的第一模式是焦点模式 当你处理一些非常有趣的事情时 |
| 48 | Very novel very meaningful. | 非常新颖,非常有意义。 |
| 49 | For example, if you step out and you see a baby elephant jaywalking in the parking lot | 举个例子,如果你走出停车场看到一只小象在行走 |
| 50 | They'll get your brain in the focused mode | 他们会让你的大脑进入焦点模式 |
| 51 | Right or or even your bungee jumping right at that time in the middle of the air. | 右或甚至你的驴跳 右在当时的空气中间。 |
| 52 | You don't say what was that email? | 你不说是什么邮件? |
| 53 | I had to answer boom. | 我必须回答问题 |
| 54 | It's too late, you know | 已经太晚了,你知道 |
| 55 | Playing with a little baby gets you in the focused mode | 玩小宝贝 让你进入焦点模式 |
| 56 | You know assuming the baby is happy with all the attention that she is getting | 你知道,假设婴儿是幸福的 她得到的所有关注 |
| 57 | So so that is the first mode of the of the brain the focused mode of a brain loves to be in this mode | 所以这是大脑的第一个模式 一个大脑的焦点模式 喜欢在这个模式 |
| 58 | But we don't give ourselves enough dose of that | 但我们没有给自己足够的剂量 |
| 59 | The second mode of the brain I really realized was is the default mode | 我意识到大脑的第二种模式是默认模式 |
| 60 | Have you ever experienced you're reading a book you read half a page you say what was I reading? | 你看过你读过半页的书吗? |
| 61 | Where were you at that time? | 你当时在哪? |
| 62 | You were mind wandering you were with all your open files and an average person has about hundred fifty | 你脑子里在乱晃 你所有的公开文件 一个人平均有一百五十个 |
| 63 | Undone tasks at any time. | 随时解除任务 。 |
| 64 | So we spend do you want to guess what proportion of the day? | 所以,我们花的时间,你想 猜猜每天的比例? |
| 65 | We are like that with a wandering attention | 我们就像那样,有游荡的注意力 |
| 66 | Fifty to eighty percent of the time | 50%至80%的时间 |
| 67 | So right now as we speak two to three billion people are walking around the planet with no idea where they are | 所以,现在,当我们说话 20到30亿人 正在环游地球 不知他们在哪里 |
| 68 | Experiencing wandering attention. | 游荡的注意力。 |
| 69 | That's the reality. | 这就是现实 |
| 70 | It's kind of scary, isn't it? | 有点吓人,不是吗? |
| 71 | So so I'm sure you've experienced this or not experience this you tell three things to your partner | 所以,我敢肯定,你经历过这个或不经历 这个你告诉你的伙伴三件事 |
| 72 | And this is how they look totally blank as if your sounds are like clicking sounds your words | 这就是他们看起来完全空白 就像你的声音 就像点击你的话 |
| 73 | Yeah, I can see some of you resonating with that right. | 是的,我可以看到你们中的一些人 与这个权利共鸣。 |
| 74 | Have you ever read a book to a child? | 你读过书吗? |
| 75 | And and sort of no idea what you read and maybe try to skip pages and then you get caught skipping pages | 而且有点不知道 你读了什么,也许试图跳过页面 然后被抓住跳过页面 |
| 76 | Yes, yes. | 对,对。 |
| 77 | Yes. | 对 |
| 78 | So so those are the two modes | 所以这两个模式 |
| 79 | So this is the default mode where we spend a lot of time what research is showing is that the more time we spend in | 因此,这是默认模式 我们花了很多时间 研究显示,我们花的时间越多 |
| 80 | default mode greater of a risk of anxiety | 焦虑风险较大的默认模式 |
| 81 | Depression attention deficit, perhaps even dementia and the way the brain operates when you use a particular network | 抑郁症 注意力不足 甚至痴呆症 和大脑操作的方式 当你使用特定的网络 |
| 82 | It becomes stronger. | 变强了 |
| 83 | So we get stuck here | 我们被困在这里了 |
| 84 | So we see so between these two modes all day long | 所以我们整天看这两个模式 |
| 85 | But what happens is when we have too many open files, which everybody does is there anybody here who has less than 20 user IDs? | 但是,当我们有太多的公开文件时, 每个人都有这样的文件。 这里有人有不到20个用户身份证吗? |
| 86 | We all our brain didn't evolve around our need to process 20 user IDs, right? | 我们的大脑并没有进化 围绕我们的需求 处理20个用户ID,对不对? |
| 87 | So we were focused on safety and survival. | 所以我们专注于安全和生存。 |
| 88 | So that is a challenge where brain evolved around safety and survival | 因此,这是一个挑战 大脑进化 围绕安全和生存 |
| 89 | We wanted to deliver peace and happiness and that is why we get stuck | 我们想要带来和平和幸福 这就是为什么我们陷入困境 |
| 90 | So this was the first challenge I realized the neural predispositions | 所以这是第一个挑战 我意识到神经倾向 |
| 91 | The the our tendency of four of our mind to wander the second challenge is our focus on threat and imperfection | 我们四个头脑中 徘徊在第二个挑战的倾向 就是我们专注于威胁和不完美 |
| 92 | So I have personally had multiple medical problems. | 所以,我个人有 多个医疗问题。 |
| 93 | I've had several heart attacks. | 我几次心脏病发作 |
| 94 | I've had multiple strokes | 我受了多次伤 |
| 95 | Several cancers nearly died many times all in my head. | 我脑子里有几处癌症几乎死了很多次 |
| 96 | None of this actually happened. | 这一切都没有发生。 |
| 97 | I'm imagining all these illnesses | 我想象这些疾病 |
| 98 | So so I have yeah look pretty preserved for all of that | ┮и癬ㄓ |
| 99 | One of my oncologists said that so so so I spent a lot of time | 我的一位肿瘤学家这么说 所以我花了很多时间 |
| 100 | Living with imaginary fears. | 生活在想象中的恐惧之中 |
| 101 | And so when you're looking at this picture, I'm sure your attention is going to that spider, right? | 所以当你看这张照片时 我相信你会注意蜘蛛 对吧? |
| 102 | Because spider has immediate threat focus, but let me ask you this. | 因为蜘蛛有 眼前的威胁焦点, 但让我问你这一点。 |
| 103 | What is more threatening in 2015? | 2015年还有什么威胁? |
| 104 | Is it spiders or doughnuts? | 是蜘蛛还是甜甜圈? |
| 105 | What do you think how many of you think it's doughnuts? | 你觉得你们有多少人认为是甜甜圈? |
| 106 | So so let the record show everybody's saying doughnuts | 所以,让唱片显示 每个人都说甜甜圈 |
| 107 | So so when you go to a party and they're serving a box of doughnuts | 所以,当你去一个聚会 他们正在提供一盒甜甜圈 |
| 108 | You've got 20 doughnuts staring at you. | 你有20个甜甜圈盯着你 |
| 109 | Shouldn't you run away shouting out if you're oh my god, they're serving doughnuts | 你不应该跑出去大喊大叫 如果你是哦,我的上帝, 他们正在服务甜甜圈 |
| 110 | They're out to kill me will never go to Smith's again because they tried to kill me by feeding doughnuts, right? | 他们要杀我就再也不会去史密斯家了 因为他们想吃甜甜圈来杀我 对吧? |
| 111 | No, but we get attracted to them because our ancestors got attracted to calorie dense food | 没有 但我们被它们吸引了 因为我们的祖先被卡路里稠密的食物吸引了 |
| 112 | So we've got some evolutionary predispositions that are not very adaptive | 所以,我们有一些进化的倾向性 不太适应性 |
| 113 | So this is the second challenge negativity bias. | 所以这是第二个挑战 消极倾向。 |
| 114 | Another challenge is hedonic adaptation. | 另一项挑战是过度适应。 |
| 115 | I'm sure you've realized this honey | 我敢肯定,你已经意识到这个蜂蜜 |
| 116 | I love you, but now please change has it ever happened to you? | 我爱你,但现在请改变 它曾经发生在你身上? |
| 117 | First year of marriage. | 结婚第一年 |
| 118 | It's all wonderful 20th year of marriage and we have been married 21 years | 结婚20年了 我们结婚21年了 |
| 119 | I've said this in front of my wife partners become borderline boring after 20 years. | 我在我妻子的伴侣面前说过 20年后就变得无聊了 |
| 120 | So 30 years even worse | 30年更惨 |
| 121 | So so so we get used to good one of my patients said I divorced the wife | 所以,所以我们习惯了好 我的病人之一说,我离婚的妻子 |
| 122 | I loved which is a very sad thing to hear because what happens is we get used to the goodness and start focusing on imperfections | 我很喜欢听这很悲哀的事情 因为我们习惯了善良 开始专注于不完美 |
| 123 | And there are several other neural predisposition. | 还有其他几种神经倾向. |
| 124 | I've just shared a few of them | 我刚刚分享了一些 |
| 125 | So what happens is these neural predispositions take away from enjoying life and that is what I realized | 因此,会发生的是 这些神经倾向 远离享受生活, 这就是我意识到 |
| 126 | So happiness is very little to do with with having too much resources or not having on malnutrition or infections | 因此,幸福与资源过多或没有营养不良或感染无关 |
| 127 | Happiness is really that inner state | 幸福真的是内在的状态 |
| 128 | So how do we cultivate that and I'll give you a little sample of that | 那么,我们如何培育它 我会给你一个小样本 |
| 129 | So what I will do is share with you a few sprinkles a few | 所以我要和你们分享几杯 |
| 130 | Practices that you can apply in your life right now | 你可以在你的生活中应用的做法 |
| 131 | We'll do a couple of practices right here so that you can bring those to your life and I'll do what is what we call | 我们在这里做一些练习 这样你就可以把那些东西带到你的生命里 我会做我们所说的 |
| 132 | Five three two program. | 五三二计划. |
| 133 | The first skill is with five people | 第一个技能是五个人 |
| 134 | So let's say when you wake up in the morning, how long does it take for your mind to wander after you wake up? | 所以,让我们假设当你早上醒来的时候, 多久你的思想 徘徊在你醒来之后? |
| 135 | Is it less than a few seconds or is this minus five seconds? | 是短于几秒还是短于5秒? |
| 136 | Minus five seconds, right? | 减5秒,对不对? |
| 137 | What should I do? | 我该怎么办? |
| 138 | What should I dread? | 我该害怕什么? |
| 139 | So here is my suggestion when you wake up tomorrow morning | 明天早上你醒来,我建议你 |
| 140 | Think about five people in your life you're grateful for before you step on the carpet | 想想你生命中的五个人 在你踏上地毯之前你感激不尽 |
| 141 | Let us practice this together. | 让我们一起练习。 |
| 142 | So so I can explain what I mean by this | 这样我才能解释我意思 |
| 143 | Let us all sit with eyes closed for the next two minutes and I'll guide you through this practice | 让我们都闭着眼睛坐着 接下来的两分钟,我会引导你 通过这个练习 |
| 144 | And if you're watching it on video if you're in a safe place, you can please do that | 如果你正在视频上看 如果你在安全的地方,你可以这样做 |
| 145 | So I'll take you through this practice | 我带你去练练 |
| 146 | Imagine you're waking up this morning | 想象一下你今早醒来 |
| 147 | Notice the color of the floor where you woke up | 注意你醒来的地板颜色 |
| 148 | Think about the first person in your life you want to be grateful for | 想想你生命中第一个想感激的人 |
| 149 | think of the many ways this person has touched your life and | 想想这人的很多方式 触动你的生活, |
| 150 | Send your silent gratitude to this person | 向这个人致谢 |
| 151 | second person | 第二人称 |
| 152 | look into the eyes of this person and notice the color of the eyes and | 看着这个人的眼睛,注意到眼睛的颜色, |
| 153 | Then send silent gratitude | 那就默默感谢 |
| 154 | third person | 第三人称 |
| 155 | Go back to the first memory of this person | 回到这个人的第一个记忆 |
| 156 | Then send your silent gratitude | 那就给你默默的感谢 |
| 157 | fourth person | 第四个人 |
| 158 | And imagine this person is very happy wherever he or she is right now | 想象这个人现在无论身在何处 都很开心 |
| 159 | Then send your silent gratitude | 那就给你默默的感谢 |
| 160 | Go back in time and look at yourself when you were 8 year old | 回到你8岁时的样子 |
| 161 | notice your hairstyle at that time and | 注意你当时的发型 |
| 162 | Send silent gratitude to your 8 year old self | 默哀地感谢你8岁那年的自己 |
| 163 | Think about someone who has passed away who you loved | 想想你所爱的人 |
| 164 | Give that person a virtual hug | 给他一个虚拟拥抱 |
| 165 | Send silent gratitude to that person | 默默地感谢那个人 |
| 166 | When you're ready you can open your eyes I | 等你准备好了 睁开眼睛 |
| 167 | Didn't even know where I had reached because my eyes were closed to so I'm glad I was on the red carpet | 我甚至不知道我到哪里了 因为我眼睛闭着 所以我很高兴我在红地毯上 |
| 168 | So so this is the first practice it will help you focus on what is most important in your life | 因此,这是第一次练习,它会帮助你 专注于什么是最重要的在你的生活中 |
| 169 | How many of you have someone who is worth several trillion dollars to you? | 你们中有多少人 价值几万亿的人? |
| 170 | Everybody right so I invite you to focus on your maximum net worth | 大家听好,所以我邀请你们 集中关注你们最大的净值 |
| 171 | What is most valuable to you do not wake up thinking what should I do? | 什么对你最有价值 醒来时不会想我该怎么办? |
| 172 | What should I dread or chasing deadlines and when in an afternoon at three o'clock you you feel like you're being judged anyone here struggles with | 我该害怕什么 追逐最后期限 当下午三点的时候 你会觉得自己在被审判 |
| 173 | Being appreciated too much in life like you're appreciated too much. | 生活中太受宠若惊 就像太受宠若惊 |
| 174 | Nobody judges you negatively | 没人会评价你 |
| 175 | That's not the challenge right so when when your self-esteem is lower when you are on the rumble strip | 这不是挑战,所以当你的自尊 降低,当你在隆布尔条 |
| 176 | Think about three people who care about you and will bring you back to the highway | 想想三个关心你的人 会把你带回高速公路 |
| 177 | The idea is not to not end on the rumble strip because we will all be there how quickly we recover | 想法是不要结束 在隆布尔条,因为我们都会在那里 有多快恢复 |
| 178 | That's the key so we don't end in a ditch | 那是关键,所以我们不会死在沟里 |
| 179 | So this is the first practice one suggestion take a post-it note and write the word gratitude on it and stick it to your | 所以,这是第一个实践 一个建议 采取一个后它注意 写一个词 感谢在上面,并把它粘到你 |
| 180 | Bathroom mirror when you wake up tomorrow morning if you forget this exercise find yourself in the bathroom see that note | 明天早上你醒来的时候 浴室镜子 如果你忘了这个运动 发现自己在浴室里 |
| 181 | Go back to bed and start over | 回去睡觉,重新开始 |
| 182 | That's how it will become a habit | 就会变成一种习惯 |
| 183 | So this is the first first practice the second moment of intentionality is when you get back home | 所以这是第一次练习 第二刻的故意是 当你回家 |
| 184 | Let's say you were sitting with your spouse and your high school buddy shows up who will be more interesting for the next five minutes | 假设你和你的配偶坐在一起 你的高中朋友出现 5分钟后会更有趣 |
| 185 | High school buddy right absolutely why because there's novelty | 高中兄弟,绝对正确 为什么因为有新颖之处 |
| 186 | Between you and your high school buddies novelty between you and your spouse. | 在你和你高中同学之间 你和你配偶之间很新奇 |
| 187 | I assume is love so see how | 我想是爱情,你看 |
| 188 | novelty beats love | 新颖的爱胜过爱 |
| 189 | 100% of the time if you want to enjoy your personal life the key is to find novelty where love is | 100%的时间 如果你想享受你的个人生活 关键是找到新奇的爱在哪里 |
| 190 | So let's say you have not met your partner for 30 days. | 假设你30天没见搭档了 |
| 191 | Are you going to find them a little more novel after that gap? | 在那段空隙之后 你会再给他们找点小说吗? |
| 192 | Yes, so the idea is to meet your family at the end of each day | 是的,所以这个想法是 和你的家人在每一天结束时 |
| 193 | Intentionally as if you're meeting them after 30 days | 好像你30天后要见他们一样 |
| 194 | So what I do is I don't have my cell phone with me right now assume this to be a cell phone the first thing | 所以我现在没有手机 假设这是手机 |
| 195 | I do when I'm in the garage is I look at my cell phone | 当我在车库里的时候,我就会看我的手机 |
| 196 | I check all my emails once I'm done so that I don't want to be you know | 我一完成就检查所有邮件 这样我就不会想成为你所知道的 |
| 197 | There was a recent picture on the internet | 网上最近有张照片 |
| 198 | Your husband and wife are hugging each other and behind the shoulder. | 夫妻相抱,肩后 and. |
| 199 | They're both checking their emails | 他们都在查邮件 |
| 200 | You know I don't want to be I don't want to be doing that at home | 你知道我不想做,我不想在家里做那个 |
| 201 | So I get that out of the way | 所以我就让开 |
| 202 | I tell myself I'm going to meet a bunch of very special people who haven't met for quite some time | 我告诉自己,我要去见一群非常特别的人 他们已经很久没见面了 |
| 203 | And and for three minutes. | 还有三分钟 |
| 204 | I meet them as if as if I haven't seen them for a long time | 我遇见他们好像很久没见了 |
| 205 | Remembering transients because our ten-year-old daughter will be off to college in 2000 evenings. | 记得瞬间,因为我们十岁的女儿 将在2000年晚上去上大学。 |
| 206 | I have finite time | 我有时间 |
| 207 | We have finite time with everything and third and very important and very difficult thing to do will be | 我们的时间有限,一切, 第三,非常重要和非常困难的事情是 |
| 208 | For the first three minutes when you're with your family don't try to improve anybody that's going to be very difficult | 在你和家人在一起的头三分钟里 不要试图改善任何人 那将是非常困难的 |
| 209 | Because we have this fault-finding machine right? | 因为我们有这个故障调查机 对吗? |
| 210 | Your smile is is an admission of guilt | 你的笑容就是认罪 |
| 211 | To supporting ideas here is one is be genuinely interested in what is of interest to them and second is creatively praise | 支持这些想法是真正关心的,其次是创造性的赞扬。 |
| 212 | Probably this is going to be my most useful line of this evening whenever you're not getting your spouse's attention or partner's attention | 这可能是我今晚最有用的台词 当你没有得到你的配偶或伴侣的注意 |
| 213 | Remember these words they will work 100% of the time. | 记住这些话 他们将100%的时间工作。 |
| 214 | They start with something like this, honey | 他们从这样开始,亲爱的 |
| 215 | You were really right when you and then fill anything after that | 你是对的,当你 然后填满任何之后 |
| 216 | It worked everybody loves to hear how they were right. | 所有人都喜欢听到他们是对的 |
| 217 | You've got five minutes of undivided attention | 你有五分钟的注意力 |
| 218 | Yes, just tell me how was I right? | 是的,只是告诉我,我怎么是正确的? |
| 219 | Right, we don't do that enough. | 对,我们做得还不够 |
| 220 | The third practice is two seconds | 第三个练习是两秒钟 |
| 221 | And that is how we look at each other how we engage with each other | 这就是我们如何看待彼此 如何相互接触 |
| 222 | So so let's say you were doing barbecue in your backyard and this gentleman shows up | 因此,让我们假设 你在你的后院做烧烤 和这位先生出现 |
| 223 | Are you going to invite him to join you come? | 你要邀请他来吗? |
| 224 | Please have my dinner or please have me for dinner or something like that | 请你吃晚饭,或者请我吃晚饭之类的 |
| 225 | You'll probably call 9-1-1 right, but our ancestors didn't have 9-1-1 | 你可能打给911,但是我们的祖先没有911 |
| 226 | So they had to make a quick judgment is this person trustworthy can I trust him with my cattle my house my family, right? | 所以他们必须迅速做出判断 这个人值得信赖 我可以信任他 我的牛 我的家,我的家人,对不对? |
| 227 | So we developed a judgmental attention | 所以我们开始注意判断 |
| 228 | So when you look at this gentleman looks perfectly fit, but that is how long it took for you to make those five judgments | 所以,当你看着这位绅士看起来很合适, 但这就是你花了多长时间 做出这五个判断 |
| 229 | You know it takes 30 milliseconds for us to decide if someone is trustworthy or not | 你知道我们得花30毫秒 才能决定一个人是否值得信赖 |
| 230 | 30 milliseconds before we even know who that person is | 30毫秒后我们才知道那个人是谁 |
| 231 | But when you look at him, you know, he has the same neural predispositions | 但当你看着他,你知道, 他有同样的神经倾向 |
| 232 | He spends a lot of time mind-wandering. | 他花了很多时间去思考 |
| 233 | He focuses on threats and imperfections. | 他专注于威胁和不完善. |
| 234 | He carries negativity bias | 他带着消极倾向 |
| 235 | He adapts to the good he compares doesn't feel good about himself | 他适应他比较的好 对自己不觉得好 |
| 236 | So kind attention is very simple when you see people | 当你看到人时,那么好心的注意非常简单 |
| 237 | Before your mind starts judging others for the first two seconds instead of seeing negatively or neutrally | 在你开始判断别人前两秒钟 而不是消极或中立的观察 |
| 238 | Align your heart and send them a silent. | 调和你的心 并让他们沉默。 |
| 239 | I wish you well. | 祝你们好运 |
| 240 | I wish you hope I wish you healing | 我希望你希望我希望你能痊愈 |
| 241 | This is how we need to create our world where we keep silently wishing each other well now | 这就是我们如何创造我们的世界 在那里,我们一直 默默地祝愿彼此好 |
| 242 | You don't have to say it. | 你不必说 |
| 243 | It's just a private intention | 这只是个私事 |
| 244 | You can consider a two-second prayer for the other person if you have a faith-based practice | 你可以考虑为他人祈祷两秒钟 如果你有一个基于信仰的实践 |
| 245 | So so what happens is that your your whole engagement with the world changes your threat perception goes on | 因此,发生的事情是, 你的整个参与 与世界改变 你的威胁感继续 |
| 246 | Now I don't want you to start this at in downtown at 2 a.m | 现在我不想你凌晨2点在市中心开始 |
| 247 | In the morning when two big shadows are coming towards you want to start it | 早上,当两个大阴影降临的时候,你要开始它 |
| 248 | You know the place where it is it feels safe, etc | 你知道它在哪里 感觉安全,等等 |
| 249 | So so looking at the world the way you want the world to look at the two kids | 所以看这个世界 就像你想让世界看两个孩子一样 |
| 250 | So these are all intentional sprinkle practices. | 所以这些都是有意的喷洒。 |
| 251 | We are not meditating on | 我们不是在冥想 |
| 252 | Emptiness or breath we are meditating on wisdom and love and relationships, and that is what we need and we're sprinkling it | 我们沉思智慧、爱和感情, 这就是我们需要的,我们正在沉溺 |
| 253 | So we are not adding more milk to your glass of milk | 所以我们不会在你的牛奶杯上加牛奶 |
| 254 | We are adding chocolate powder to your milk | 我们在你的牛奶里加巧克力粉 |
| 255 | So the whole whole life becomes better because they lift to they together join to lift your entire day | 因此,整个生活变得更美好 因为他们升起 他们一起升起你的整个一天 |
| 256 | The next group of practices once your attention is in your control is to reframe life challenges using higher-order | 一旦你的注意力被控制 接下来的一组做法 就是用更高的顺序 重新定义生命挑战 |
| 257 | Principles and these are the five principles in our life gratitude compassion | 原则与这些是我们一生的五项原则 感恩同情 |
| 258 | acceptance meaning and forgiveness | 接受的含义和宽恕 |
| 259 | The way we have structured our program is Mondays are our days of gratitude on the Monday be a little bit like Matthew Henry | 我们组织节目的方式是周一 是周一的感恩节 有点像马修·亨利 |
| 260 | He was once robbed in the street of London. | 他一度在伦敦街上被抢劫. |
| 261 | He said I'm so grateful | 他说我很感谢 |
| 262 | This is the first time I'm being robbed never been robbed before in life | 这是我第一次被抢劫 从来没有被抢劫过 |
| 263 | How nice it is and I was the one robbed not the one doing the robbing | 多么美好 而我是抢劫者 不是抢劫者 |
| 264 | Tuesday's compassion be kind to others | 周二的同情心对别人好 |
| 265 | Wednesday's acceptance be creatively working with what is think about will it matter five years from now Thursday's is higher meaning and Friday's | 周三的接受是创造性的 与什么是思考 它的重要性 五年以后 周四是更高的意义和周五 |
| 266 | Forgiveness note that in our program. | 恕我直言 在我们的节目里 |
| 267 | You only have to forgive on Friday. | 你只要在星期五原谅就行了 |
| 268 | You don't have to forgive the entire week | 你整个星期都不用原谅 |
| 269 | Now this doesn't mean that you're very nerdy that on on Friday | 这不代表你周五的书呆子 |
| 270 | You don't say I can't be compassionate today because compassion is only on Tuesday's and it means to be flowing and easy | 你不说我今天不能有同情心 因为同情心只在周二 意思是流动和轻松 |
| 271 | So the idea is by applying these principles when science has met spirituality | 因此,这个想法是当科学遇到精神时应用这些原则 |
| 272 | It creates a milieu for transformation. | 它为转变创造了环境。 |
| 273 | This is wisdom | 这是智慧 |
| 274 | This is timeless wisdom that sages have told us that scientists are finding science is nothing but systematic study of spirituality | 这是永恒的智慧, 贤者告诉我们, 科学家们正在发现科学 只是系统研究精神 |
| 275 | That's what I believe science doesn't know it science will know it at some point | 我相信科学不知道科学会知道 |
| 276 | I believe this is what our the children of our world need | 我相信这就是我们世界的孩子需要的 |
| 277 | They want us adults to be grateful to be compassionate to be accepting to live our life with meaning and have forgiveness | 他们希望我们成年人能感激 仁慈地接受我们的生活 |
| 278 | And if we do that, we will create a wonderful world for them. | 如果我们这样做,我们将为他们创造一个美好的世界。 |
| 279 | Thank you | 谢谢 |
该视频共有字幕 280 条。解锁更多字幕为会员功能，请移动到 价格
P3 · 快乐大脑：如何克服人类与生俱来的痛苦倾向【TED演讲】 p03 无字幕(中英外挂) (P3)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:01 | How are you doing this evening? | 今晚过得怎么样? |
| 0:03 | Good motivated inspired wonderful speakers. | 良好的动力激励了精彩的演讲者。 |
| 0:07 | Well, I bet you've not heard slumdog millionaire extent so far | 嗯,我敢打赌,你还没有听到 贫民窟的百万富翁的程度到目前为止 |
| 0:10 | So here I bring that right in the middle of Midwest | 所以我把那个带到中西部中部 |
| 0:15 | So I came to US in 1995 I had | 我于1995年来到美国 |
| 0:21 | Been in medical training for 10 years before I came in my first year of medical school in 1984. | 在1984年医学院第一年入学之前,已经接受过10年的医学培训。 |
| 0:25 | I | 一、导 言 |
| 0:30 | Tragedy where we lost | 我们失去的悲剧 |
| 0:33 | Maybe tens of thousands of people overnight. | 也许数万人过夜。 |
| 0:35 | I was a first-year medical student at that time | 当时我是医学一年级学生 |
展开字幕全文（279 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | How are you doing this evening? | 今晚过得怎么样? |
| 2 | Good motivated inspired wonderful speakers. | 良好的动力激励了精彩的演讲者。 |
| 3 | Well, I bet you've not heard slumdog millionaire extent so far | 嗯,我敢打赌,你还没有听到 贫民窟的百万富翁的程度到目前为止 |
| 4 | So here I bring that right in the middle of Midwest | 所以我把那个带到中西部中部 |
| 5 | So I came to US in 1995 I had | 我于1995年来到美国 |
| 6 | Been in medical training for 10 years before I came in my first year of medical school in 1984. | 在1984年医学院第一年入学之前,已经接受过10年的医学培训。 |
| 7 | I | 一、导 言 |
| 8 | Tragedy where we lost | 我们失去的悲剧 |
| 9 | Maybe tens of thousands of people overnight. | 也许数万人过夜。 |
| 10 | I was a first-year medical student at that time | 当时我是医学一年级学生 |
| 11 | So over the next eight to ten years, I saw a lot of disasters a lot of challenges because of malnutrition | 所以在接下来的八到十年里, 我目睹了很多灾难, 很多挑战 因为营养不良 |
| 12 | And infections and so on so by the time I was preparing to come to the US in 1995 | 和感染等等, 当我准备1995年来美国的时候 |
| 13 | I thought I was going to come to Disneyland. | 我以为我会来迪士尼乐园 |
| 14 | I thought everybody here is going to be very happy | 我以为大家会很开心的 |
| 15 | I thought as a child here you grow up in Disneyland when you're adult you play slots in Las Vegas | 我以为你小时候在迪士尼乐园长大 成年后在拉斯维加斯打牌 |
| 16 | And you retired in Florida playing bingo. | 而你在佛罗里达退休 玩宾果。 |
| 17 | I thought that's what pretty much | 我想这是 差不多 |
| 18 | American life is I was seeing too many movies | 美国生活就是我看太多电影了 |
| 19 | So when I came here and I saw that there was almost as much stress and suffering here as I was seeing | 所以当我来到这里,我看到 有几乎一样多的压力和痛苦 在这里,我看到 |
| 20 | Overseas that sort of shocked me. | 海外那种让我震惊。 |
| 21 | I had come here to become a cancer specialist | 我是来当癌症专家的 |
| 22 | But changed my direction and I said I'm going to understand why does human brain not know how to be happy? | 但我改变了方向,我说我要理解 为什么人类大脑不知道如何快乐? |
| 23 | Why do we struggle with that? | 我们为什么要挣扎呢? |
| 24 | And and so I'll share with you a few pearls | 我和你们分享几颗珍珠 |
| 25 | I have learned on that journey and we've sort of put together a program that we offer to over | 我在那趟旅程中学到了 我们整理了一个节目 我们提议结束 |
| 26 | 50,000 people every year at this time. | 此时每年有5万人. |
| 27 | So there's some neural predispositions that predispose us to suffering | 所以有些神经倾向 使我们容易受苦 |
| 28 | There's the external situations, of course, but there are some neural predispositions. | 当然还有外在情况,但有一些神经倾向. |
| 29 | For example, we spend a lot of time | 例如,我们花了很多时间 |
| 30 | Mind wandering when you are doing dishes | 洗碗时要小心闲逛 |
| 31 | You know right at that time your brain is not doing dishes | 那时候你的脑子没洗碗 |
| 32 | Your brain is going through all of that and you're not saying I have the most wonderful partner in the world | 你的大脑正在经历这一切 而你不是说我有世界上最棒的伙伴 |
| 33 | I have the best children. | 我有一个最好的孩子。 |
| 34 | How come I have so much more money than I ever needed | 为什么我的钱比我需要的还多 |
| 35 | We're focusing on all the imperfections all the challenges | 我们专注于所有不完美 挑战 |
| 36 | We our mind is wandering an average person has about 150 undone tasks at any time | 我们的心灵在徘徊 一个普通人随时有150个未完成的任务 |
| 37 | So we spend a lot of time with wandering attention | 所以我们花了很多时间 与流浪的注意力 |
| 38 | So this is one big challenge of human brain | 所以这是人类大脑的一大挑战 |
| 39 | Do you want to guess what proportion of the time we are like that about 50 to 80 percent of the time during the day? | 你想猜猜我们这样的时间比例 大约50%到80%的时间在白天? |
| 40 | So our colleagues at Mayo actually took a few patients and tried to scan them | 所以我们在梅奥的同事 带了几个病人 试图扫描 |
| 41 | How and see how their brain looks at rest at rest when they were doing nothing and this is the scan of brain at rest | 看他们的大脑如何在无所事事的时候 静静地看着休息 这是大脑的扫描 |
| 42 | So I know many of you don't have a degree in radiology, but perhaps you can see that it seems like a pretty busy place | 我知道你们很多人都没有放射学学位 但也许你们可以看到 这似乎是一个很繁忙的地方 |
| 43 | It seems a bit like fish market | 看起来有点像鱼市 |
| 44 | What you're seeing is blobs of blue and red forming and dissolving those are actually networks in the brain | 你所看到的是 蓝色和红色的块块 形成和溶解 这些实际上是大脑中的网络 |
| 45 | So the way of a brain operates our brain is designed as a giant network of about 86 to 90 billion neurons | 所以大脑的运作方式 我们的大脑被设计成 一个巨大的网络 大约8600亿到900亿神经元 |
| 46 | So these networks collaborate to create two modes of the brain | 所以这些网络合作创建了两种大脑模式 |
| 47 | The first mode of the brain is the focused mode focused mode is engaged when you're processing something very interesting | 大脑的第一模式是焦点模式 当你处理一些非常有趣的事情时 |
| 48 | Very novel very meaningful. | 非常新颖,非常有意义。 |
| 49 | For example, if you step out and you see a baby elephant jaywalking in the parking lot | 举个例子,如果你走出停车场看到一只小象在行走 |
| 50 | They'll get your brain in the focused mode | 他们会让你的大脑进入焦点模式 |
| 51 | Right or or even your bungee jumping right at that time in the middle of the air. | 右或甚至你的驴跳 右在当时的空气中间。 |
| 52 | You don't say what was that email? | 你不说是什么邮件? |
| 53 | I had to answer boom. | 我必须回答问题 |
| 54 | It's too late, you know | 已经太晚了,你知道 |
| 55 | Playing with a little baby gets you in the focused mode | 玩小宝贝 让你进入焦点模式 |
| 56 | You know assuming the baby is happy with all the attention that she is getting | 你知道,假设婴儿是幸福的 她得到的所有关注 |
| 57 | So so that is the first mode of the of the brain the focused mode of a brain loves to be in this mode | 所以这是大脑的第一个模式 一个大脑的焦点模式 喜欢在这个模式 |
| 58 | But we don't give ourselves enough dose of that | 但我们没有给自己足够的剂量 |
| 59 | The second mode of the brain I really realized was is the default mode | 我意识到大脑的第二种模式是默认模式 |
| 60 | Have you ever experienced you're reading a book you read half a page you say what was I reading? | 你看过你读过半页的书吗? |
| 61 | Where were you at that time? | 你当时在哪? |
| 62 | You were mind wandering you were with all your open files and an average person has about hundred fifty | 你脑子里在乱晃 你所有的公开文件 一个人平均有一百五十个 |
| 63 | Undone tasks at any time. | 随时解除任务 。 |
| 64 | So we spend do you want to guess what proportion of the day? | 所以,我们花的时间,你想 猜猜每天的比例? |
| 65 | We are like that with a wandering attention | 我们就像那样,有游荡的注意力 |
| 66 | Fifty to eighty percent of the time | 50%至80%的时间 |
| 67 | So right now as we speak two to three billion people are walking around the planet with no idea where they are | 所以,现在,当我们说话 20到30亿人 正在环游地球 不知他们在哪里 |
| 68 | Experiencing wandering attention. | 游荡的注意力。 |
| 69 | That's the reality. | 这就是现实 |
| 70 | It's kind of scary, isn't it? | 有点吓人,不是吗? |
| 71 | So so I'm sure you've experienced this or not experience this you tell three things to your partner | 所以,我敢肯定,你经历过这个或不经历 这个你告诉你的伙伴三件事 |
| 72 | And this is how they look totally blank as if your sounds are like clicking sounds your words | 这就是他们看起来完全空白 就像你的声音 就像点击你的话 |
| 73 | Yeah, I can see some of you resonating with that right. | 是的,我可以看到你们中的一些人 与这个权利共鸣。 |
| 74 | Have you ever read a book to a child? | 你读过书吗? |
| 75 | And and sort of no idea what you read and maybe try to skip pages and then you get caught skipping pages | 而且有点不知道 你读了什么,也许试图跳过页面 然后被抓住跳过页面 |
| 76 | Yes, yes. | 对,对。 |
| 77 | Yes. | 对 |
| 78 | So so those are the two modes | 所以这两个模式 |
| 79 | So this is the default mode where we spend a lot of time what research is showing is that the more time we spend in | 因此,这是默认模式 我们花了很多时间 研究显示,我们花的时间越多 |
| 80 | default mode greater of a risk of anxiety | 焦虑风险较大的默认模式 |
| 81 | Depression attention deficit, perhaps even dementia and the way the brain operates when you use a particular network | 抑郁症 注意力不足 甚至痴呆症 和大脑操作的方式 当你使用特定的网络 |
| 82 | It becomes stronger. | 变强了 |
| 83 | So we get stuck here | 我们被困在这里了 |
| 84 | So we see so between these two modes all day long | 所以我们整天看这两个模式 |
| 85 | But what happens is when we have too many open files, which everybody does is there anybody here who has less than 20 user IDs? | 但是,当我们有太多的公开文件时, 每个人都有这样的文件。 这里有人有不到20个用户身份证吗? |
| 86 | We all our brain didn't evolve around our need to process 20 user IDs, right? | 我们的大脑并没有进化 围绕我们的需求 处理20个用户ID,对不对? |
| 87 | So we were focused on safety and survival. | 所以我们专注于安全和生存。 |
| 88 | So that is a challenge where brain evolved around safety and survival | 因此,这是一个挑战 大脑进化 围绕安全和生存 |
| 89 | We wanted to deliver peace and happiness and that is why we get stuck | 我们想要带来和平和幸福 这就是为什么我们陷入困境 |
| 90 | So this was the first challenge I realized the neural predispositions | 所以这是第一个挑战 我意识到神经倾向 |
| 91 | The the our tendency of four of our mind to wander the second challenge is our focus on threat and imperfection | 我们四个头脑中 徘徊在第二个挑战的倾向 就是我们专注于威胁和不完美 |
| 92 | So I have personally had multiple medical problems. | 所以,我个人有 多个医疗问题。 |
| 93 | I've had several heart attacks. | 我几次心脏病发作 |
| 94 | I've had multiple strokes | 我受了多次伤 |
| 95 | Several cancers nearly died many times all in my head. | 我脑子里有几处癌症几乎死了很多次 |
| 96 | None of this actually happened. | 这一切都没有发生。 |
| 97 | I'm imagining all these illnesses | 我想象这些疾病 |
| 98 | So so I have yeah look pretty preserved for all of that | ┮и癬ㄓ |
| 99 | One of my oncologists said that so so so I spent a lot of time | 我的一位肿瘤学家这么说 所以我花了很多时间 |
| 100 | Living with imaginary fears. | 生活在想象中的恐惧之中 |
| 101 | And so when you're looking at this picture, I'm sure your attention is going to that spider, right? | 所以当你看这张照片时 我相信你会注意蜘蛛 对吧? |
| 102 | Because spider has immediate threat focus, but let me ask you this. | 因为蜘蛛有 眼前的威胁焦点, 但让我问你这一点。 |
| 103 | What is more threatening in 2015? | 2015年还有什么威胁? |
| 104 | Is it spiders or doughnuts? | 是蜘蛛还是甜甜圈? |
| 105 | What do you think how many of you think it's doughnuts? | 你觉得你们有多少人认为是甜甜圈? |
| 106 | So so let the record show everybody's saying doughnuts | 所以,让唱片显示 每个人都说甜甜圈 |
| 107 | So so when you go to a party and they're serving a box of doughnuts | 所以,当你去一个聚会 他们正在提供一盒甜甜圈 |
| 108 | You've got 20 doughnuts staring at you. | 你有20个甜甜圈盯着你 |
| 109 | Shouldn't you run away shouting out if you're oh my god, they're serving doughnuts | 你不应该跑出去大喊大叫 如果你是哦,我的上帝, 他们正在服务甜甜圈 |
| 110 | They're out to kill me will never go to Smith's again because they tried to kill me by feeding doughnuts, right? | 他们要杀我就再也不会去史密斯家了 因为他们想吃甜甜圈来杀我 对吧? |
| 111 | No, but we get attracted to them because our ancestors got attracted to calorie dense food | 没有 但我们被它们吸引了 因为我们的祖先被卡路里稠密的食物吸引了 |
| 112 | So we've got some evolutionary predispositions that are not very adaptive | 所以,我们有一些进化的倾向性 不太适应性 |
| 113 | So this is the second challenge negativity bias. | 所以这是第二个挑战 消极倾向。 |
| 114 | Another challenge is hedonic adaptation. | 另一项挑战是过度适应。 |
| 115 | I'm sure you've realized this honey | 我敢肯定,你已经意识到这个蜂蜜 |
| 116 | I love you, but now please change has it ever happened to you? | 我爱你,但现在请改变 它曾经发生在你身上? |
| 117 | First year of marriage. | 结婚第一年 |
| 118 | It's all wonderful 20th year of marriage and we have been married 21 years | 结婚20年了 我们结婚21年了 |
| 119 | I've said this in front of my wife partners become borderline boring after 20 years. | 我在我妻子的伴侣面前说过 20年后就变得无聊了 |
| 120 | So 30 years even worse | 30年更惨 |
| 121 | So so so we get used to good one of my patients said I divorced the wife | 所以,所以我们习惯了好 我的病人之一说,我离婚的妻子 |
| 122 | I loved which is a very sad thing to hear because what happens is we get used to the goodness and start focusing on imperfections | 我很喜欢听这很悲哀的事情 因为我们习惯了善良 开始专注于不完美 |
| 123 | And there are several other neural predisposition. | 还有其他几种神经倾向. |
| 124 | I've just shared a few of them | 我刚刚分享了一些 |
| 125 | So what happens is these neural predispositions take away from enjoying life and that is what I realized | 因此,会发生的是 这些神经倾向 远离享受生活, 这就是我意识到 |
| 126 | So happiness is very little to do with with having too much resources or not having on malnutrition or infections | 因此,幸福与资源过多或没有营养不良或感染无关 |
| 127 | Happiness is really that inner state | 幸福真的是内在的状态 |
| 128 | So how do we cultivate that and I'll give you a little sample of that | 那么,我们如何培育它 我会给你一个小样本 |
| 129 | So what I will do is share with you a few sprinkles a few | 所以我要和你们分享几杯 |
| 130 | Practices that you can apply in your life right now | 你可以在你的生活中应用的做法 |
| 131 | We'll do a couple of practices right here so that you can bring those to your life and I'll do what is what we call | 我们在这里做一些练习 这样你就可以把那些东西带到你的生命里 我会做我们所说的 |
| 132 | Five three two program. | 五三二计划. |
| 133 | The first skill is with five people | 第一个技能是五个人 |
| 134 | So let's say when you wake up in the morning, how long does it take for your mind to wander after you wake up? | 所以,让我们假设当你早上醒来的时候, 多久你的思想 徘徊在你醒来之后? |
| 135 | Is it less than a few seconds or is this minus five seconds? | 是短于几秒还是短于5秒? |
| 136 | Minus five seconds, right? | 减5秒,对不对? |
| 137 | What should I do? | 我该怎么办? |
| 138 | What should I dread? | 我该害怕什么? |
| 139 | So here is my suggestion when you wake up tomorrow morning | 明天早上你醒来,我建议你 |
| 140 | Think about five people in your life you're grateful for before you step on the carpet | 想想你生命中的五个人 在你踏上地毯之前你感激不尽 |
| 141 | Let us practice this together. | 让我们一起练习。 |
| 142 | So so I can explain what I mean by this | 这样我才能解释我意思 |
| 143 | Let us all sit with eyes closed for the next two minutes and I'll guide you through this practice | 让我们都闭着眼睛坐着 接下来的两分钟,我会引导你 通过这个练习 |
| 144 | And if you're watching it on video if you're in a safe place, you can please do that | 如果你正在视频上看 如果你在安全的地方,你可以这样做 |
| 145 | So I'll take you through this practice | 我带你去练练 |
| 146 | Imagine you're waking up this morning | 想象一下你今早醒来 |
| 147 | Notice the color of the floor where you woke up | 注意你醒来的地板颜色 |
| 148 | Think about the first person in your life you want to be grateful for | 想想你生命中第一个想感激的人 |
| 149 | think of the many ways this person has touched your life and | 想想这人的很多方式 触动你的生活, |
| 150 | Send your silent gratitude to this person | 向这个人致谢 |
| 151 | second person | 第二人称 |
| 152 | look into the eyes of this person and notice the color of the eyes and | 看着这个人的眼睛,注意到眼睛的颜色, |
| 153 | Then send silent gratitude | 那就默默感谢 |
| 154 | third person | 第三人称 |
| 155 | Go back to the first memory of this person | 回到这个人的第一个记忆 |
| 156 | Then send your silent gratitude | 那就给你默默的感谢 |
| 157 | fourth person | 第四个人 |
| 158 | And imagine this person is very happy wherever he or she is right now | 想象这个人现在无论身在何处 都很开心 |
| 159 | Then send your silent gratitude | 那就给你默默的感谢 |
| 160 | Go back in time and look at yourself when you were 8 year old | 回到你8岁时的样子 |
| 161 | notice your hairstyle at that time and | 注意你当时的发型 |
| 162 | Send silent gratitude to your 8 year old self | 默哀地感谢你8岁那年的自己 |
| 163 | Think about someone who has passed away who you loved | 想想你所爱的人 |
| 164 | Give that person a virtual hug | 给他一个虚拟拥抱 |
| 165 | Send silent gratitude to that person | 默默地感谢那个人 |
| 166 | When you're ready you can open your eyes I | 等你准备好了 睁开眼睛 |
| 167 | Didn't even know where I had reached because my eyes were closed to so I'm glad I was on the red carpet | 我甚至不知道我到哪里了 因为我眼睛闭着 所以我很高兴我在红地毯上 |
| 168 | So so this is the first practice it will help you focus on what is most important in your life | 因此,这是第一次练习,它会帮助你 专注于什么是最重要的在你的生活中 |
| 169 | How many of you have someone who is worth several trillion dollars to you? | 你们中有多少人 价值几万亿的人? |
| 170 | Everybody right so I invite you to focus on your maximum net worth | 大家听好,所以我邀请你们 集中关注你们最大的净值 |
| 171 | What is most valuable to you do not wake up thinking what should I do? | 什么对你最有价值 醒来时不会想我该怎么办? |
| 172 | What should I dread or chasing deadlines and when in an afternoon at three o'clock you you feel like you're being judged anyone here struggles with | 我该害怕什么 追逐最后期限 当下午三点的时候 你会觉得自己在被审判 |
| 173 | Being appreciated too much in life like you're appreciated too much. | 生活中太受宠若惊 就像太受宠若惊 |
| 174 | Nobody judges you negatively | 没人会评价你 |
| 175 | That's not the challenge right so when when your self-esteem is lower when you are on the rumble strip | 这不是挑战,所以当你的自尊 降低,当你在隆布尔条 |
| 176 | Think about three people who care about you and will bring you back to the highway | 想想三个关心你的人 会把你带回高速公路 |
| 177 | The idea is not to not end on the rumble strip because we will all be there how quickly we recover | 想法是不要结束 在隆布尔条,因为我们都会在那里 有多快恢复 |
| 178 | That's the key so we don't end in a ditch | 那是关键,所以我们不会死在沟里 |
| 179 | So this is the first practice one suggestion take a post-it note and write the word gratitude on it and stick it to your | 所以,这是第一个实践 一个建议 采取一个后它注意 写一个词 感谢在上面,并把它粘到你 |
| 180 | Bathroom mirror when you wake up tomorrow morning if you forget this exercise find yourself in the bathroom see that note | 明天早上你醒来的时候 浴室镜子 如果你忘了这个运动 发现自己在浴室里 |
| 181 | Go back to bed and start over | 回去睡觉,重新开始 |
| 182 | That's how it will become a habit | 就会变成一种习惯 |
| 183 | So this is the first first practice the second moment of intentionality is when you get back home | 所以这是第一次练习 第二刻的故意是 当你回家 |
| 184 | Let's say you were sitting with your spouse and your high school buddy shows up who will be more interesting for the next five minutes | 假设你和你的配偶坐在一起 你的高中朋友出现 5分钟后会更有趣 |
| 185 | High school buddy right absolutely why because there's novelty | 高中兄弟,绝对正确 为什么因为有新颖之处 |
| 186 | Between you and your high school buddies novelty between you and your spouse. | 在你和你高中同学之间 你和你配偶之间很新奇 |
| 187 | I assume is love so see how | 我想是爱情,你看 |
| 188 | novelty beats love | 新颖的爱胜过爱 |
| 189 | 100% of the time if you want to enjoy your personal life the key is to find novelty where love is | 100%的时间 如果你想享受你的个人生活 关键是找到新奇的爱在哪里 |
| 190 | So let's say you have not met your partner for 30 days. | 假设你30天没见搭档了 |
| 191 | Are you going to find them a little more novel after that gap? | 在那段空隙之后 你会再给他们找点小说吗? |
| 192 | Yes, so the idea is to meet your family at the end of each day | 是的,所以这个想法是 和你的家人在每一天结束时 |
| 193 | Intentionally as if you're meeting them after 30 days | 好像你30天后要见他们一样 |
| 194 | So what I do is I don't have my cell phone with me right now assume this to be a cell phone the first thing | 所以我现在没有手机 假设这是手机 |
| 195 | I do when I'm in the garage is I look at my cell phone | 当我在车库里的时候,我就会看我的手机 |
| 196 | I check all my emails once I'm done so that I don't want to be you know | 我一完成就检查所有邮件 这样我就不会想成为你所知道的 |
| 197 | There was a recent picture on the internet | 网上最近有张照片 |
| 198 | Your husband and wife are hugging each other and behind the shoulder. | 夫妻相抱,肩后 and. |
| 199 | They're both checking their emails | 他们都在查邮件 |
| 200 | You know I don't want to be I don't want to be doing that at home | 你知道我不想做,我不想在家里做那个 |
| 201 | So I get that out of the way | 所以我就让开 |
| 202 | I tell myself I'm going to meet a bunch of very special people who haven't met for quite some time | 我告诉自己,我要去见一群非常特别的人 他们已经很久没见面了 |
| 203 | And and for three minutes. | 还有三分钟 |
| 204 | I meet them as if as if I haven't seen them for a long time | 我遇见他们好像很久没见了 |
| 205 | Remembering transients because our ten-year-old daughter will be off to college in 2000 evenings. | 记得瞬间,因为我们十岁的女儿 将在2000年晚上去上大学。 |
| 206 | I have finite time | 我有时间 |
| 207 | We have finite time with everything and third and very important and very difficult thing to do will be | 我们的时间有限,一切, 第三,非常重要和非常困难的事情是 |
| 208 | For the first three minutes when you're with your family don't try to improve anybody that's going to be very difficult | 在你和家人在一起的头三分钟里 不要试图改善任何人 那将是非常困难的 |
| 209 | Because we have this fault-finding machine right? | 因为我们有这个故障调查机 对吗? |
| 210 | Your smile is is an admission of guilt | 你的笑容就是认罪 |
| 211 | To supporting ideas here is one is be genuinely interested in what is of interest to them and second is creatively praise | 支持这些想法是真正关心的,其次是创造性的赞扬。 |
| 212 | Probably this is going to be my most useful line of this evening whenever you're not getting your spouse's attention or partner's attention | 这可能是我今晚最有用的台词 当你没有得到你的配偶或伴侣的注意 |
| 213 | Remember these words they will work 100% of the time. | 记住这些话 他们将100%的时间工作。 |
| 214 | They start with something like this, honey | 他们从这样开始,亲爱的 |
| 215 | You were really right when you and then fill anything after that | 你是对的,当你 然后填满任何之后 |
| 216 | It worked everybody loves to hear how they were right. | 所有人都喜欢听到他们是对的 |
| 217 | You've got five minutes of undivided attention | 你有五分钟的注意力 |
| 218 | Yes, just tell me how was I right? | 是的,只是告诉我,我怎么是正确的? |
| 219 | Right, we don't do that enough. | 对,我们做得还不够 |
| 220 | The third practice is two seconds | 第三个练习是两秒钟 |
| 221 | And that is how we look at each other how we engage with each other | 这就是我们如何看待彼此 如何相互接触 |
| 222 | So so let's say you were doing barbecue in your backyard and this gentleman shows up | 因此,让我们假设 你在你的后院做烧烤 和这位先生出现 |
| 223 | Are you going to invite him to join you come? | 你要邀请他来吗? |
| 224 | Please have my dinner or please have me for dinner or something like that | 请你吃晚饭,或者请我吃晚饭之类的 |
| 225 | You'll probably call 9-1-1 right, but our ancestors didn't have 9-1-1 | 你可能打给911,但是我们的祖先没有911 |
| 226 | So they had to make a quick judgment is this person trustworthy can I trust him with my cattle my house my family, right? | 所以他们必须迅速做出判断 这个人值得信赖 我可以信任他 我的牛 我的家,我的家人,对不对? |
| 227 | So we developed a judgmental attention | 所以我们开始注意判断 |
| 228 | So when you look at this gentleman looks perfectly fit, but that is how long it took for you to make those five judgments | 所以,当你看着这位绅士看起来很合适, 但这就是你花了多长时间 做出这五个判断 |
| 229 | You know it takes 30 milliseconds for us to decide if someone is trustworthy or not | 你知道我们得花30毫秒 才能决定一个人是否值得信赖 |
| 230 | 30 milliseconds before we even know who that person is | 30毫秒后我们才知道那个人是谁 |
| 231 | But when you look at him, you know, he has the same neural predispositions | 但当你看着他,你知道, 他有同样的神经倾向 |
| 232 | He spends a lot of time mind-wandering. | 他花了很多时间去思考 |
| 233 | He focuses on threats and imperfections. | 他专注于威胁和不完善. |
| 234 | He carries negativity bias | 他带着消极倾向 |
| 235 | He adapts to the good he compares doesn't feel good about himself | 他适应他比较的好 对自己不觉得好 |
| 236 | So kind attention is very simple when you see people | 当你看到人时,那么好心的注意非常简单 |
| 237 | Before your mind starts judging others for the first two seconds instead of seeing negatively or neutrally | 在你开始判断别人前两秒钟 而不是消极或中立的观察 |
| 238 | Align your heart and send them a silent. | 调和你的心 并让他们沉默。 |
| 239 | I wish you well. | 祝你们好运 |
| 240 | I wish you hope I wish you healing | 我希望你希望我希望你能痊愈 |
| 241 | This is how we need to create our world where we keep silently wishing each other well now | 这就是我们如何创造我们的世界 在那里,我们一直 默默地祝愿彼此好 |
| 242 | You don't have to say it. | 你不必说 |
| 243 | It's just a private intention | 这只是个私事 |
| 244 | You can consider a two-second prayer for the other person if you have a faith-based practice | 你可以考虑为他人祈祷两秒钟 如果你有一个基于信仰的实践 |
| 245 | So so what happens is that your your whole engagement with the world changes your threat perception goes on | 因此,发生的事情是, 你的整个参与 与世界改变 你的威胁感继续 |
| 246 | Now I don't want you to start this at in downtown at 2 a.m | 现在我不想你凌晨2点在市中心开始 |
| 247 | In the morning when two big shadows are coming towards you want to start it | 早上,当两个大阴影降临的时候,你要开始它 |
| 248 | You know the place where it is it feels safe, etc | 你知道它在哪里 感觉安全,等等 |
| 249 | So so looking at the world the way you want the world to look at the two kids | 所以看这个世界 就像你想让世界看两个孩子一样 |
| 250 | So these are all intentional sprinkle practices. | 所以这些都是有意的喷洒。 |
| 251 | We are not meditating on | 我们不是在冥想 |
| 252 | Emptiness or breath we are meditating on wisdom and love and relationships, and that is what we need and we're sprinkling it | 我们沉思智慧、爱和感情, 这就是我们需要的,我们正在沉溺 |
| 253 | So we are not adding more milk to your glass of milk | 所以我们不会在你的牛奶杯上加牛奶 |
| 254 | We are adding chocolate powder to your milk | 我们在你的牛奶里加巧克力粉 |
| 255 | So the whole whole life becomes better because they lift to they together join to lift your entire day | 因此,整个生活变得更美好 因为他们升起 他们一起升起你的整个一天 |
| 256 | The next group of practices once your attention is in your control is to reframe life challenges using higher-order | 一旦你的注意力被控制 接下来的一组做法 就是用更高的顺序 重新定义生命挑战 |
| 257 | Principles and these are the five principles in our life gratitude compassion | 原则与这些是我们一生的五项原则 感恩同情 |
| 258 | acceptance meaning and forgiveness | 接受的含义和宽恕 |
| 259 | The way we have structured our program is Mondays are our days of gratitude on the Monday be a little bit like Matthew Henry | 我们组织节目的方式是周一 是周一的感恩节 有点像马修·亨利 |
| 260 | He was once robbed in the street of London. | 他一度在伦敦街上被抢劫. |
| 261 | He said I'm so grateful | 他说我很感谢 |
| 262 | This is the first time I'm being robbed never been robbed before in life | 这是我第一次被抢劫 从来没有被抢劫过 |
| 263 | How nice it is and I was the one robbed not the one doing the robbing | 多么美好 而我是抢劫者 不是抢劫者 |
| 264 | Tuesday's compassion be kind to others | 周二的同情心对别人好 |
| 265 | Wednesday's acceptance be creatively working with what is think about will it matter five years from now Thursday's is higher meaning and Friday's | 周三的接受是创造性的 与什么是思考 它的重要性 五年以后 周四是更高的意义和周五 |
| 266 | Forgiveness note that in our program. | 恕我直言 在我们的节目里 |
| 267 | You only have to forgive on Friday. | 你只要在星期五原谅就行了 |
| 268 | You don't have to forgive the entire week | 你整个星期都不用原谅 |
| 269 | Now this doesn't mean that you're very nerdy that on on Friday | 这不代表你周五的书呆子 |
| 270 | You don't say I can't be compassionate today because compassion is only on Tuesday's and it means to be flowing and easy | 你不说我今天不能有同情心 因为同情心只在周二 意思是流动和轻松 |
| 271 | So the idea is by applying these principles when science has met spirituality | 因此,这个想法是当科学遇到精神时应用这些原则 |
| 272 | It creates a milieu for transformation. | 它为转变创造了环境。 |
| 273 | This is wisdom | 这是智慧 |
| 274 | This is timeless wisdom that sages have told us that scientists are finding science is nothing but systematic study of spirituality | 这是永恒的智慧, 贤者告诉我们, 科学家们正在发现科学 只是系统研究精神 |
| 275 | That's what I believe science doesn't know it science will know it at some point | 我相信科学不知道科学会知道 |
| 276 | I believe this is what our the children of our world need | 我相信这就是我们世界的孩子需要的 |
| 277 | They want us adults to be grateful to be compassionate to be accepting to live our life with meaning and have forgiveness | 他们希望我们成年人能感激 仁慈地接受我们的生活 |
| 278 | And if we do that, we will create a wonderful world for them. | 如果我们这样做,我们将为他们创造一个美好的世界。 |
| 279 | Thank you | 谢谢 |
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