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  • Hello. This is 6 Minute English from BBC Learning English. I’m Neil.

    哈囉!這是 BBC 的 6 分鐘學英語。我是 Neil。

  • And I’m Sam.

    而我是 Sam 。

  • Neil: How do you relax, Sam?

    Neil : Sam 你怎麼放鬆自己?

  • Sam: Well, I love watching movies and I go swimming.

    Sam : 嗯,我個人是喜歡看電影和游泳來放鬆自己。

  • Neil : One thing that millions of people around the

    Neil : 世界上幾百萬的人都會做一件事情

  • world do is meditate to relax and that’s

    來放鬆自己,就是「冥想」,而這就是

  • the subject of our programme. Well be

    我們今天要講的主題。我們會看到

  • looking at experiments by scientists in

    幾個美國科學家對於

  • the US into the Buddhist practice of meditation.

    佛教冥想的研究。

  • Well find out how Tibetan monks use meditation

    我們也會知道藏族僧侣如何運用

  • techniques to focus better and manage

    冥想的方式,來提升自己的專注力,並且能

  • their emotions.

    管控自己的情緒。

  • Sam: But what exactly is meditation? People just

    Sam : 但冥想到底是什麼呢?人們就只是

  • sitting cross-legged on the floor, thinking

    盤腿坐在地上,然後什麼

  • of nothing?!

    都不想嘛!?

  • Neil: Well, I think there’s a bit more to it than that. After

    Neil : 不過我想冥想不只是這樣而已。畢竟,

  • all, Buddhist meditation is an ancient practice

    從科學或是其他的觀點來看,

  • even science, according to some. Tibetan

    佛教的冥想是一件古老的方式。達賴喇嘛

  • Buddhism, as embodied by the Dalai Lama, is

    體現出藏族的佛教,也就是

  • what many people think of when you mention

    當大家聽到你說冥想的時候,

  • meditation. Which brings me to my quiz question.

    第一個想到的人。才會讓我想到一個小問題。

  • Sam: Which is..?

    Sam : 是有關什麼呢?

  • Neil : What is the meaning of the Tibetan word for

    Neil : 西藏裡「冥想」這個字

  • meditation’? Is it

    有什麼樣的意思?是有關...

  • a) to relax, b) to feel blissful, or

    a) 放鬆 b) 感到幸福的,或是

  • c) to become familiar.

    c) 熟識自己。

  • Sam: I think it must be either a) to relax, or

    Sam : 我覺得不是 a) 放鬆 就是

  • b) to feel blissful because they sound like

    b) 感到幸福的,因為這兩個答案聽起來

  • positive states of mind. But I’m not sure

    是比較正面的心境。 Neil ,但我不確定

  • about calling meditation a ‘science’, Neil.

    是不是要稱冥想為一門「科學」。

  • Isn’t it more like a philosophy or

    冥想好像比較像是一門哲學或是

  • a lifestyle?

    一種生活習慣呢?

  • Neil: Not according to Professor Richard Davidson

    Neil : 而在健康心智中心的 Richard Davidson 教授

  • of the Center for Healthy Minds. He spoke

    並不這麼認為。他在英國廣播公司國際頻道的

  • to Alejandra Martins of BBC World Service

    「見證歷史」節目上,和 Alejandra Martins

  • programme 'Witness History' about his remarkable

    談到他的科學大發現,

  • scientific experiment which proved for the

    他是首位指出

  • first time that meditation can actually change

    冥想真的可以改變

  • the brain.

    大腦。

  • Richard Davidson: When I first met His Holiness the Dalai Lama

    Richard Davidson:我是在 1972 年,第一次

  • it was 1972. He challenged me, he said, ‘I

    見到達賴喇嘛。他問了我一個艱深的問題:「我

  • understand that youve been using tools

    知道你一直試圖要用現代

  • of modern neuroscience to study anxiety

    神經科學來探討焦慮

  • and depression. Why can’t you use those same

    和憂慮。為什麼你不用這些相同的方式,

  • tools to study kindness and to study compassion?’

    來探索善良和熱愛呢?

  • Neil: Neuroscience is the scientific study of the

    Neil : 神經科學是科學領域,

  • workings of the human brain and nervous system.

    有關人類腦袋和神經系統的研究。

  • Professor Davidson measured negative mental

    Davidson 教授指出負面的心理

  • states like depression, in contrast to positive

    狀態像是憂慮,相對於正面的

  • attitudes such as compassionthat’s

    態度像是熱愛-這是

  • the wish for everyone to be free from suffering.

    希望大家都能不受到傷害。

  • Sam: Right. In his test, Buddhist monks sent out

    Sam:對,在他的實驗中,和尚對眾人

  • loving thoughts to everyone equallyto

    -像是朋友、敵人、陌生人

  • friends, enemies and strangers as well as

    、和自己傳遞著

  • to themselves.

    同等的愛。

  • Neil: Compassionate thoughts such asMay you

    Neil: 抱持著感同身受的想法,像是「願你

  • be happy and peaceful’, ‘May you not suffer’.

    能夠快快樂樂又平安」、「願你不會受到傷害」。

  • And the results were astonishing!

    而這樣的結果非常的驚人!

  • Sam: What did they show, Neil?

    Sam : Neil 實驗結果是什麼呢?

  • Neil: Very high levels of gamma oscillationsnow

    Neil : 伽馬頻段的震盪非常的大-現在

  • that’s brain waves showing increased connections

    這腦波和其他部分的腦結構有了

  • between different parts of the brain. This

    更好的連接。這

  • is what you or I might experience as a flash

    可能是你或是我經驗的一種靈感

  • of insight – a moment of sudden understanding

    乍現-一個突然領悟明朗

  • and clarity. For us, it might last less than

    的時刻。對我們而言,這可能只是維持不到

  • a second.

    一秒。

  • But for these experienced Buddhist

    但對於這些有經驗的和尚們

  • monks, the gamma waves lasted minutes!

    而言,伽馬頻段的震盪會持續幾分之久!

  • Furthermore, as Richard Davidson explains,

    除此之外, Richard Davidson 也解釋,

  • brain changes as a result of meditation

    大腦因為冥想而有所改變,而

  • can be long lasting.

    這樣的改變會持續一段時間。

  • Richard Davidson: There is no question at this point in time

    Richard Davidson:毫無疑問的是,

  • based upon the current

    依據 10 年以來的

  • science that has been conducted over the last

    現代科學研究,

  • 10 years, that meditation can change the brain

    冥想是可以持續地

  • in enduring ways; and the circuits that are

    改變大腦;而這樣的腦迴路

  • involved are multiple, but they include circuits

    牽涉到很多的東西,但這樣的迴路

  • that are important for regulating attention

    對於注意力和情感的管控是

  • and regulating emotion.

    非常重要的。

  • Neil: So, this was proof of neuroplasticityour

    Neil: 所以,這就是神經可塑性的證明-我們

  • brain’s ability to change in response to

    大腦的能力是可以因

  • conscious effort. In other words, the meditating

    意識而改變。換句話說,也就是和尚們

  • monks were intentionally reshaping their minds.

    試圖用冥想來重新設定自己的心態。

  • Sam: And this was possible because the brain circuits

    Sam: 這也是有可能的,因為大腦的迴路

  • different parts of the brain responsible

    -腦袋裡的各個區域則有著

  • for different functionsstart talking

    不同的功能-會開始用

  • to each other in new ways that created enduring

    新的連結方式來相互對話進而產生一個永久性的

  • meaning long-lasting - changes.

    -也就是持續性的-變化。

  • Neil: The meditators gained insight into how their

    Neil: 冥想的人都能知道他們自己的內心

  • minds work. They were more focused and emotionally

    是怎麼想的。他們會更加有專注力並且能控管

  • balanced and less likely to get upset. How

    好情緒,也會較顯少生氣。這聽

  • cool is that?

    起來多麼酷阿?

  • Sam: Pretty cool! But these Tibetan monks sound

    Sam : 蠻猛的!但這些藏族和尚聽起來

  • like Buddhas! They spend thousands of hours

    很想佛陀!他們能花幾千個小時

  • sitting in meditation. I’ve got to go to

    坐著冥想。但是 Neil !我必須要出門

  • work, Neil! What good is meditation to me?

    工作,冥想對我有什麼好處?

  • Neil : Well, Sam, in fact the experiment showed that

    Neil : 恩, Sam ,事實上,這項研究指出,

  • 30 minutes of meditation a day significantly

    一天冥想 30 分鐘,可以

  • increased feelings of loving kindness in new

    大大地增加內心裡的

  • meditators too!

    大愛的思想。

  • Sam: OK, maybe I’ll give meditation a go after

    Sam: 好吧,不管怎樣,或許我也該試

  • all. But not before I find out the answer

    看看冥想。但你得先告訴我

  • to today’s quiz please.

    今天小測驗的答案。

  • Neil: Yes, I asked you what the Tibetan word for

    Neil: 對,我問你藏族的「冥想」

  • meditationmeant.

    是什麼意思呢?

  • Sam: And I said either a) to relax, or b) to feel

    Sam: 我說 a)放鬆,或 b)感到

  • blissful. And I’m feeling pretty confident

    幸福的。而 Neil 這次我覺得我

  • of getting it right this time, Neil.

    信心滿滿絕對不會錯。

  • Neil: Well, Sam, if the answer came to you in a

    Neil : 恩, Sam ,如果這答案對你只是一個靈感

  • flash of insight then I’m afraid you need

    乍現的話,那我想你還需要

  • more practice because the correct answer is

    多多練習,因為正確答案是

  • c) to become familiar, in this case with more

    c) 熟識自己,在這情況下,就是要擁有比較多

  • positive thoughts and emotions.

    正面的想法和感受。

  • Sam: You mean emotions like kindness and compassion

    Sam : 你指的是善良和熱愛的情感-

  • the thought wishing everyone to be free

    就是希望大家都可以

  • from their problems. What other

    遠離煩惱。 Neil ,我們今天

  • vocabulary did we learn today, Neil?

    還有學到哪些單字呢?

  • Neil: Well, it turns out meditation is actually

    Neil : 恩,結果冥想實際上就像是一門

  • a science. Neuroscience in fact, which is

    科學。就是神經科學,學習

  • the study of the human brain and nervous system.

    人類的大腦和神經系統。

  • Meditation experiments proved neuroplasticity

    冥想的實驗證實了神經的可塑性-

  • - the brain’s ability to restructure.

    也就是大腦能夠重新組織。

  • Sam: By generating and sending out the compassionate

    Sam: 藉由產生傳遞出更多的友愛

  • wish, ‘May all beings be happy’, Buddhist

    訊息:「願眾生都能快快樂樂」,佛教

  • meditators change their brain circuitsdifferent

    冥想者改變了他們腦袋的迴路-各個不同

  • parts of the brain responsible for different

    部分的腦袋負責不同的

  • functions. And this is an enduring change,

    功能。而這會是一個持續性的改變,

  • meaning it lasts and increases over a long

    也就是他會一直一直持續地

  • period of time.

    改變。

  • Neil: I must say, Sam, you took it pretty well when

    Neil: 我必須要跟你說一件事 Sam ,你倒是沒因為答錯

  • you guessed the wrong answer just then.

    而耿耿於懷,

  • Sam: Thanks, Neil. I don’t like getting upset,

    Sam: 謝謝你 Neil ,我不喜歡生氣。

  • so I’m trying out some breathing meditation!

    所以我正在嘗試一些呼吸式的冥想!

  • Breathing in the positive, breathing out the negative

    吸氣時想著正面信念,而吐氣時吐出負面思考...

  • Neil: Join us again soon for another interesting

    Neil: 期待下次能再與你們相聚,一起在

  • discussion on 6 Minute English from BBC Learning English. Bye for now! Bye Bye. 6 Minute English from BBC Learning English.

    BBC 的 6 分鐘學英語討論另一個有趣的主題。現在先說再見囉!拜拜。BBC 的 6 分鐘學英語。

  • Hi everyone. We hope you enjoy that video and thank you very much for watching. We have so much more just like it.

    嗨,大家好,我們希望你們都喜歡這部影片,非常謝謝你們的收看。我們還有很多像是這類的影片。

  • So if you don't want to miss a single one. Make sure you subscribe. And we will see you regularly. Hope to see you soon, bye guys.

    如果你們不想要錯過我們的任何一個影片的話,就記得訂閱唷。這樣我們就可以固定見到你們了。希望很快地能再與你們相見,各位再見。

Hello. This is 6 Minute English from BBC Learning English. I’m Neil.

哈囉!這是 BBC 的 6 分鐘學英語。我是 Neil。

字幕與單字

B2 中高級 中文 英國腔 藏族 科學 神經 和尚 大腦 佛教

試過冥想放鬆嗎?靜坐其實好處多多 (Meditation and your brain: 6 Minute English)

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    Annie Huang   發佈於 2020 年 03 月 20 日
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