Name: 試過冥想放鬆嗎？靜坐其實好處多多 (Meditation and your brain: 6 Minute English)
Uploaded: 2020-03-20T10:39:27.000Z
Duration: 6 min 36 s

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。

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

我們今天要講的主題。我們會看到

the US into the Buddhist practice of meditation.

We’ll find out how Tibetan monks use meditation

我們也會知道藏族僧侣如何運用

冥想的方式，來提升自己的專注力，並且能

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

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

– 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

what many people think of when you mention

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。

Neil : What is the meaning of the Tibetan word for

有什麼樣的意思？是有關．．．

ａ） 放鬆 ｂ） 感到幸福的，或是

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」。

冥想好像比較像是一門哲學或是

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

scientific experiment which proved for the

first time that meditation can actually change

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 you’ve been using tools

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?’

Neil: Neuroscience is the scientific study of the

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

states like depression, in contrast to positive

attitudes such as compassion – that’s

the wish for everyone to be free from suffering.

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 equally – to

friends, enemies and strangers as well as

Neil: Compassionate thoughts such as ‘May 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」。

Neil: Very high levels of gamma oscillations – now

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

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

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

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，

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

science that has been conducted over the last

10 years, that meditation can change the brain

in enduring ways; and the circuits that are

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

Neil: So, this was proof of neuroplasticity – our

Neil: 所以，這就是神經可塑性的證明－我們

brain’s ability to change in response to

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

for different functions – start talking

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

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

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?

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

increased feelings of loving kindness in new

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

anxiety

conscious

meditation

depression