【TED演讲】正念的力量：你所练习的会变得更强大
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:08 | If, in rush hour traffic, you can remain perfectly calm, if you can see your neighbors travel | 如果在交通高峰时段,你可以保持完全平静 如果你能看到你的邻居旅行 |
| 0:15 | to fantastic places without a twinge of jealousy, if you can love everyone around you unconditionally, | 如果你能无条件爱着你身边的每一个人 |
| 0:24 | and if you can always find contentment just where you are, then you're probably a dog. | 如果你总能找到满足感,你可能就是条狗 |
| 0:33 | Right? | 对吧? |
| 0:34 | We hold ourselves to these unrealistic standards of perfection, and then we judge ourselves | 我们坚持这些不切实际的完美标准 然后我们评判自己 |
| 0:39 | when we don't live up to them. | 当我们不满足他们。 |
| 0:41 | The thing is, we're not supposed to be perfect. | 问题是 我们不应该完美无缺 |
| 0:44 | Perfection isn't possible, but transformation is. | 完美是不可能的,但转变是。 |
| 0:50 | All of us have the capacity to change, to learn, and to grow, no matter what our circumstances. | 无论我们的情况如何,我们都有能力改变、学习和成长。 |
| 0:57 | As a professor and scientist, I study how people change, how people transform, and one | 作为一个教授和科学家,我研究 人如何改变,人如何改变,以及一个 |
展开字幕全文（208 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | If, in rush hour traffic, you can remain perfectly calm, if you can see your neighbors travel | 如果在交通高峰时段,你可以保持完全平静 如果你能看到你的邻居旅行 |
| 2 | to fantastic places without a twinge of jealousy, if you can love everyone around you unconditionally, | 如果你能无条件爱着你身边的每一个人 |
| 3 | and if you can always find contentment just where you are, then you're probably a dog. | 如果你总能找到满足感,你可能就是条狗 |
| 4 | Right? | 对吧? |
| 5 | We hold ourselves to these unrealistic standards of perfection, and then we judge ourselves | 我们坚持这些不切实际的完美标准 然后我们评判自己 |
| 6 | when we don't live up to them. | 当我们不满足他们。 |
| 7 | The thing is, we're not supposed to be perfect. | 问题是 我们不应该完美无缺 |
| 8 | Perfection isn't possible, but transformation is. | 完美是不可能的,但转变是。 |
| 9 | All of us have the capacity to change, to learn, and to grow, no matter what our circumstances. | 无论我们的情况如何,我们都有能力改变、学习和成长。 |
| 10 | As a professor and scientist, I study how people change, how people transform, and one | 作为一个教授和科学家,我研究 人如何改变,人如何改变,以及一个 |
| 11 | of the most effective vehicles I've found is mindfulness. | 我找到的最有效的车辆是注意 |
| 12 | My own journey into mindfulness was unexpected. | 我踏入清醒的旅程是出乎意料的 |
| 13 | When I was 17, I had spinal fusion surgery, a metal rod put in my spine. | 17岁的时候,我做了脊椎核聚变手术 一根金属棒插在我的脊椎里 |
| 14 | I went from a healthy, active teenager to lying in a hospital bed unable to walk. | 我从一个健康、活跃的少年 躺在一个不能走路的病床上 |
| 15 | And during the many months of rehabilitation, I tried to figure out how to live in this | 在很多月的康复期间, 我试图想出 如何生活在这个 |
| 16 | body that could no longer do what it used to. | 身体已经无法像以前那样 |
| 17 | The physical pain was difficult, but worse was the fear and the loneliness, and I simply | 身体痛苦是困难的,但更糟的是恐惧和孤独,我只是 |
| 18 | didn't have the tools to cope. | 没有工具可以应付。 |
| 19 | So I began searching for something that could help, and eventually this search led me to | 于是我开始寻找一些能有所帮助的东西 最终这次搜索导致我找到了 |
| 20 | a monastery in Thailand for my first meditation retreat. | 在泰国的一个修道院 我的第一次冥想务虚会。 |
| 21 | At the monastery, the monks didn't speak much English, and I didn't speak any Thai, but | 在修道院,僧侣们讲英语不多,我也不说泰语,但是 |
| 22 | I understood mindfulness had something to do with paying attention in the present moment. | 我理解,在目前时刻,注意与注意有关。 |
| 23 | My only instruction was to feel the breath going in and out of my nose. | 我唯一的指示是 感觉呼吸进出我的鼻子。 |
| 24 | So I began, one breath, two breaths, my mind wandered off, I brought it back, one breath, | 于是我开始,一口气,两口气, 我的思想徘徊了, 我带回来,一口气, |
| 25 | two breaths, it wandered again, sucked into the past or lost in the future, and no matter | 两口气,它又徘徊,吸进过去 或在未来失去,不管怎样 |
| 26 | how hard I tried, I just couldn't stay present. | 我费了那么大劲,我无法留在现场。 |
| 27 | Now this was frustrating because I thought meditation was supposed to feel like this, | 现在这令人沮丧 因为我觉得冥想应该是这样的 |
| 28 | and instead it felt more like this. | 反而更像是这样 |
| 29 | Being present isn't so easy. | 在场可不容易 |
| 30 | In fact, check it out for yourself. | 事实上,你自己看看 |
| 31 | I've been speaking for about three minutes. | 我讲了三分钟 |
| 32 | Have you noticed your mind has wandered? | 你有没有注意到你的思想在徘徊? |
| 33 | All of our minds wander. | 我们所有的头脑都在徘徊 |
| 34 | Research from Harvard shows the mind wanders on average 47% of the time, 47%. | 哈佛的研究表明,心灵游荡的时间平均为47%,为47%. |
| 35 | That's almost half of our lives that we're missing, that we're not here. | 这几乎是半条命 我们错过, 我们不在这里。 |
| 36 | So part of mindfulness is simply learning to train the mind in how to be here, where | 所以,意识的一部分 就是学习如何训练心灵 如何在这里,在哪里 |
| 37 | we already are. | 我们已经是了。 |
| 38 | Like right now, let's practice together. | 就像现在,让我们一起练习。 |
| 39 | Allow your eyes to close and just feel your feet on the floor, wiggle your toes, and sense | 让你的双眼闭上, 感觉你的脚在地板上, |
| 40 | your whole body sitting here, softening the face, softening the jaw. | 你的全身坐在这里 软化脸部 软化下巴 |
| 41 | And notice that you're breathing, feeling the breath as it naturally flows in and out | 注意你的呼吸, 感受呼吸的自然流动和流出 |
| 42 | of the body, just being here. | 身体,只是在这里。 |
| 43 | And as you're ready, taking a deeper breath in and out, allowing your eyes to open. | 当你准备好了, 呼吸更深 进出, 让你的眼睛打开。 |
| 44 | So back at the monastery, I was trying hard to do just this, to just be present. | 所以回到修道院,我正努力做这个, 只是在场。 |
| 45 | But no matter how hard I tried, my mind kept wandering off. | 但无论我多么努力,我的思想一直在徘徊。 |
| 46 | And at this point, I really started to judge myself. | 此时此刻,我开始自我判断。 |
| 47 | What is wrong with you? | 你这是怎么了? |
| 48 | You're terrible at this. | 你这样做太糟糕了 |
| 49 | Why are you even here? | 你怎么会在这里? |
| 50 | You're a fake. | 你是一个假的。 |
| 51 | And then not only was I judging myself, I started judging everyone, even the monks. | 我不仅在评判自己 我开始评判每个人 甚至是僧侣 |
| 52 | Why are they just sitting here? | 为什么他们只是坐在这里? |
| 53 | Shouldn't they be doing something? | 他们不该做点什么吗? |
| 54 | Thankfully, a monk from London arrived who spoke English. | 谢天谢地,伦敦的和尚来了,讲英语. |
| 55 | And as I shared with him my struggles, he looked at me and said, | 当我和他分享我的斗争时 他看着我说 |
| 56 | Oh dear, you're not practicing mindfulness. | 哦,亲爱的,你没有练习 警惕。 |
| 57 | You're practicing judgment, impatience, frustration. | 你正在练习判断力,不耐烦,沮丧 |
| 58 | And then he said five words that have never left me. | 后说五句不离我. |
| 59 | What you practice grows stronger. | 你所练习的越来越强大 |
| 60 | We know this now with neuroplasticity. | 我们现在知道这一点 神经塑料。 |
| 61 | Our repeated experiences shape our brain. | 我们反复的经历塑造了我们的大脑。 |
| 62 | We can actually sculpt and strengthen our synaptic connections based on repeated practice. | 实际上,我们可以根据反复的做法,雕刻和加强我们的突触联系。 |
| 63 | For example, in the famous study of London taxi drivers, | 例如,在伦敦出租车司机的著名研究中, |
| 64 | the visual spatial mapping part of the brain is bigger, stronger. | 大脑的视觉空间映射部分更大,更强壮. |
| 65 | They've been practicing navigating the 25,000 streets of London all day long. | 他们整天在伦敦的25,000条街道上练习航行. |
| 66 | When you look at the brains of meditators, | 当你看着冥想者的大脑, |
| 67 | the areas related to attention, learning, compassion grow bigger and stronger. | 与关注、学习和同情有关的领域日益扩大和壮大。 |
| 68 | It's called cortical thickening, the growth of new neurons in response to repeated practice. | 它被称为皮质增厚,新神经元的生长,以响应反复的练习. |
| 69 | What we practice grows stronger. | 我们的实践越来越强大。 |
| 70 | The monk explained to me that if I was meditating with judgment, | 和尚向我解释,如果我用判断来冥想 |
| 71 | I was just growing judgment. | 我只是越来越有判断力 |
| 72 | Meditating with frustration, I'm growing frustration. | 沉思着沮丧 我越来越沮丧 |
| 73 | He helped me understand that mindfulness isn't just about paying attention. | 他帮助我理解, 注意不只是注意。 |
| 74 | It's about how we pay attention, with kindness. | 这是关于我们如何关注, 用善意。 |
| 75 | He said it's like these loving arms that welcome everything, | 他说这就像这些爱的手臂 欢迎一切, |
| 76 | even the messy and perfect parts of ourselves. | 甚至是我们这些乱七八糟的完美部分 |
| 77 | He also pointed out that we're practicing all the time. | 他还指出,我们一直在练习. |
| 78 | Moment by moment, not just when we're meditating, but in every moment. | 时时刻刻,不只是在冥想的时候,而是在每一刻。 |
| 79 | We're growing something in every moment. | 我们每时每刻都在成长 |
| 80 | So the question really becomes, what do you want to grow? | 所以问题真的变成了,你想种什么? |
| 81 | What do you want to practice? | 你想练什么? |
| 82 | When I left Thailand, I wanted to keep practicing mindfulness, | 当我离开泰国时,我想继续练习, |
| 83 | and I wanted to understand it scientifically. | 我想从科学角度去理解 |
| 84 | So I began a PhD program, eventually became a professor, | 所以我开始了博士课程 最终成为一名教授 |
| 85 | and I've spent the past 20 years investigating the effects of mindfulness | 我花了20年时间来调查 心智的影响 |
| 86 | across a wide range of populations, including veterans with PTSD, | 包括患有创伤后精神紧张症的退伍军人, |
| 87 | patients with insomnia, women with breast cancer, | 失眠患者、乳腺癌患者、 |
| 88 | stressed-out college students, high-level business executives. | 压力很大的大学生,高级企业高管。 |
| 89 | And over and over, the data showed two key things. | 数据反复地显示了两个关键因素。 |
| 90 | First, mindfulness works. | 首先,注意是可行的。 |
| 91 | It's good for you. | 益众生. |
| 92 | It strengthens our immune functioning. | 它加强了我们的免疫功能。 |
| 93 | It decreases stress, decreases cortisol, helps us sleep better. | 它能减轻压力 降低皮质醇 帮助我们更好地睡觉 |
| 94 | When we published our first research back in 98, | 98年我们第一次发表研究报告时 |
| 95 | there were only a handful of studies. | 那时只有几门研究 |
| 96 | Now there are thousands of studies showing the beneficial effects of mindfulness. | 现在有上千种研究显示 注意的有益效果。 |
| 97 | It's good for us. | 对我们有好处 |
| 98 | The second thing we learned was quite unexpected. | 我们学到的第二件事很意外 |
| 99 | Almost all the people we were working with, regardless of their age, | 几乎所有我们工作的人, 不管他们的年龄, |
| 100 | their gender, their background, were talking about the same thing. | 他们的性别,他们的背景, 谈论同样的事情。 |
| 101 | This underlying sense of, I'm not good enough. | 这种根本的感觉,我还不够好。 |
| 102 | I'm not okay. | 我没事 |
| 103 | I'm not living this life right. | 我活不对 |
| 104 | This tremendous self-judgment and shame. | 这巨大的自我判断和耻辱。 |
| 105 | And we all know what they were talking about. | 我们都知道他们在说什么。 |
| 106 | Because shame is universal. | 因为羞耻是普遍的。 |
| 107 | All of us feel it. | 我们都感觉到了。 |
| 108 | And worse, we have this mistaken belief that if we shame ourselves, | 更糟糕的是,我们有一个错误的信念 如果我们羞辱自己, |
| 109 | if we beat ourselves up, we'll somehow improve. | 如果我们打自己, 我们会有所改进。 |
| 110 | And yet, shame doesn't work. | 然而,羞耻是行不通的。 |
| 111 | Shame never works. | 羞耻永远行不通。 |
| 112 | It can't work. | 无法行. |
| 113 | Literally, physiologically, it can't work because when we feel shame, | 从字面上讲,从生理上讲,它不能起作用,因为当我们感到羞耻的时候, |
| 114 | the centers of the brain that have to do with growth and learning shut down. | 大脑中心 与成长和学习有关 关闭。 |
| 115 | This fMRI shows the brain on shame. | 这个fMRI让大脑感到羞耻 |
| 116 | What happens is the amygdala triggers a cascade of norepinephrine and cortisol | 发生的情况是,阿米格达拉引发了 诺雷松和皮质醇的级联 |
| 117 | to flood our system, shutting down the learning centers | 淹没我们的系统 关闭学习中心 |
| 118 | and shuttling our resources to survival pathways. | 把我们的资源投入生存之路 |
| 119 | Shame literally robs the brain of the energy it needs to do the work of changing. | 羞耻从字面上抢走了大脑的能量,它需要做改变的工作. |
| 120 | And worse, when we feel shame, we want to avoid it. | 更糟的是,当我们感到羞耻的时候,我们想避免它。 |
| 121 | So we hide from those parts of ourselves we're ashamed of. | 因此,我们躲开那些我们感到羞耻的部分。 |
| 122 | The parts that most need our attention. | 最需要我们注意的部分。 |
| 123 | It's just too painful to look at them. | 看着他们太痛苦了 |
| 124 | So what's the alternative? | 那么,还有什么选择? |
| 125 | Kind attention. | 请注意 |
| 126 | First, kindness gives us the courage to look at those parts of ourselves | 首先,善心让我们有勇气看自己的部分 |
| 127 | we don't want to see. | 我们不想看到。 |
| 128 | And second, kindness bathes us with dopamine, | 其次,善良的沐浴我们 多巴胺, |
| 129 | turning on the learning centers of the brain | 打开大脑的学习中心 |
| 130 | and giving us the resources we need to change. | 并给我们必要的资源来改变。 |
| 131 | True and lasting transformation requires kind attention. | 真正和持久的转变需要认真关注。 |
| 132 | And the monk's words echoed in my ears. | 且道和尚语我耳中回响. |
| 133 | Mindfulness isn't just about attention. | 心智不光是专注 |
| 134 | It's about kind attention. | 这是关于善意的注意。 |
| 135 | This attitude of kindness wasn't just a footnote or something nice to have. | 这种善意的态度不仅仅是一个脚注或者什么好东西。 |
| 136 | It was an essential part of the practice. | 这是这一惯例的一个重要部分。 |
| 137 | A part of mindfulness that's so often overlooked. | 常被忽略的记忆的一部分 |
| 138 | So my colleagues and I developed a model of mindfulness | 所以我和我的同事们 开发了一个注意模式 |
| 139 | that explicitly includes our attitude and our intention as well as our attention. | 这明确包括我们的态度和意图以及我们的注意力。 |
| 140 | All three parts working together synergistically. | 所有三个部分协同工作。 |
| 141 | Put simply, mindfulness is intentionally paying attention with kindness. | 简言之,注意是有意的 以善良的注意。 |
| 142 | We use this model while working at the Veterans Hospital | 我们在退伍军人医院工作的时候用这个模型 |
| 143 | for a group of men with PTSD. | 给一群有创伤后精神紧张症的人 |
| 144 | I was shocked to learn that we lose more veterans | 我很震惊地得知我们失去了更多的老兵 |
| 145 | to suicide each year than to combat. | 每年自杀 而不是战斗 |
| 146 | Our soldiers carry so much pain and shame. | 我们的士兵带着这么多的痛苦和羞耻。 |
| 147 | So the intention of the mindfulness group was to cultivate this kind attention | 所以心智小组的意图是培养这种关注 |
| 148 | even for the seemingly unforgivable parts of ourselves. | 甚至对我们这些看似不可原谅的部分来说 |
| 149 | There was one man in the group who never said a word, | 组里有一个人从未说过一句话, |
| 150 | never looked up. | 从不抬头看 |
| 151 | Two months passed, he seemed unreachable. | 两个月过去了,他似乎无法接触。 |
| 152 | And then one day he raised his hand and he said, | 有一天他举起手说 |
| 153 | I don't want to get better. | 我不想好起来 |
| 154 | What I saw in the war, what I did, I don't deserve to get better. | 我在战争中看到的, 我做了什么, 我不应该变得更好。 |
| 155 | He then looked down at the floor and proceeded to tell us in great detail | 然后他俯视着地板 继续详细告诉我们 |
| 156 | what he had seen and what he had done. | 他所见所闻和所行之事。 |
| 157 | And I can still feel the horror of what he shared and how his shame filled the room. | 我仍然能感觉到他分享的恐怖 和他羞耻的感受 |
| 158 | I looked up to see how the other men were responding. | 我抬头看看其他人的反应 |
| 159 | And there was no judgment, only compassion on their faces. | 没有判断力,只有同情心 |
| 160 | I invited him to look up and to witness this compassion and this kindness. | 我邀请他抬头看 亲眼目睹这种同情和善意 |
| 161 | And as he slowly looked around the room, his face began to soften. | 而当他慢慢地看着房间周围时,他的脸开始软化. |
| 162 | And in his eyes, there was hope. | 在他的眼中,有希望。 |
| 163 | The possibility that he wasn't just his past actions, | 他可能不只是他过去的行为 |
| 164 | that he could choose differently now, that he could change. | 他现在可以选择不同的, 他可以改变。 |
| 165 | And this may be one of the most important things I've learned. | 这也许是我学到的最重要的东西之一。 |
| 166 | It's that transformation is possible for all of us, no matter what. | 是一切众生悉皆能转变. |
| 167 | And it requires kind attention, not shame. | 它需要善意的关注,而不是羞愧。 |
| 168 | And this kind attention takes practice. | 这种关注需要实践。 |
| 169 | It takes lots of practice. | 这需要很多练习。 |
| 170 | I want to share with you a simple practice that continues to help me. | 我想和你们分享一个简单的练习 继续帮助我 |
| 171 | Some years ago, I was going through a difficult divorce. | 几年前,我经历了一段艰难的离婚 |
| 172 | And I'd wake up every morning with this pit of shame in my stomach. | 我每天早上醒来时都会感到羞愧 |
| 173 | My meditation teacher suggested an explicit practice of kind attention. | 我的冥想老师建议大家注意一点 |
| 174 | She said, how about saying, I love you, Shawna, every day? | 她说,怎么样,我爱你,肖娜,每天? |
| 175 | I thought to myself, no way. | 我自己想,没有办法。 |
| 176 | It felt so contrived. | 感觉好巧妙 |
| 177 | She saw my hesitation and suggested, how about just saying, good morning, Shawna? | 她看到我犹豫不决,建议说,早上好,肖娜? |
| 178 | Oh, and try putting your hand on your heart when you say it. | 哦,试着把你的手 在你的心脏,当你说出来。 |
| 179 | It releases oxytocin. | 它释放出催产素。 |
| 180 | It's good for you, you know. | 这对你有好处,你知道。 |
| 181 | She knew the science would win me over. | 她知道科学会说服我 |
| 182 | So the next day, I put my hand on my heart, took a breath, and said, | 于是第二天,我把手放在心上,喘口气说: |
| 183 | good morning, Shawna. | 早上好,肖纳。 |
| 184 | And it was kind of nice. | 感觉不错 |
| 185 | I continued to practice. | 我继续练习。 |
| 186 | And a month later, when I saw her, I admitted how helpful it had been. | 一个月后,当我见到她时,我承认这有多有帮助。 |
| 187 | Wonderful. | 真不错 |
| 188 | You've graduated, she said. | 她说你毕业了 |
| 189 | Now, the advanced practice. | 现在,高级练习。 |
| 190 | 早上好 我爱你 Shawna | |
| 191 | So the next day, I put my hand on my heart, anchored myself, and said, | 于是第二天,我把手放在心上,扎住自己,然后说: |
| 192 | 早上好 我爱你 Shawna | |
| 193 | I felt nothing, except maybe a little ridiculous, but definitely not love. | 我什么感觉也没有,除了也许有点可笑, 但绝对不是爱。 |
| 194 | But I kept practicing, because as we know, what we practice grows stronger. | 但我继续练习,因为我们知道,我们所练习的东西越来越强大。 |
| 195 | And then one day, I put my hand on my heart, took a breath. | 然后有一天,我把手放在心上,喘了口气。 |
| 196 | 早上好 我爱你 Shawna | |
| 197 | And I felt it. | 我感觉到了 |
| 198 | I felt my grandmother's love. | 我感觉祖母的爱 |
| 199 | I felt my mother's love. | 我感觉到我母亲的爱 |
| 200 | I felt my own self-love. | 我感觉到我自己的爱 |
| 201 | And I wish I could tell you that every day since then has been this bubble of self-love, | 我希望我能告诉你,从那以后的每一天 都有一个自我爱的泡沫, |
| 202 | and I've never felt shame or judgment again. | 我从此不再感到羞耻和判断 |
| 203 | And that's not true. | 然则不然. |
| 204 | But what is true is this pathway of kind attention has been established. | 但事实上,这种善意的关注途径已经确立。 |
| 205 | And it's growing stronger every day. | 并且越来越强大 |
| 206 | So I want to invite you tomorrow to put your hand on your heart and say good morning. | 所以我想邀请你明天 把你的手放在心上 说早安 |
| 207 | And if you're really brave, good morning, I love you. | 如果你真的勇敢,早上好,我爱你 |
| 208 | Thank you. | 谢谢 |
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