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. We’ll 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。

We’ll 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 you’ve 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 compassion – that’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 equally – to

－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 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」。

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 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

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 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

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 functions – start 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」

‘meditation’ meant.

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 circuits – different

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。

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