My meditation practice has transformed several aspects of my own life.

我的冥想練習改變了自己生活的幾個方面。

In this video, we'll first go over why every student should meditate,

在這個視頻中，我們先來介紹一下為什麼每個學生都要打坐。

and then go into how you can implement meditation and mindfulness in your own busy schedule.

然後再去探討如何在自己繁忙的日程中實施冥想和心態。

What's going on guys?

怎麼了，夥計們？

Dr. Jubbal, MedSchoolInsiders.com.

朱波醫生，醫派內參網。

I'm joined here today by Dr. David Hindin, from the David Hindin, M.D Youtube channel.

我今天在這裡加入了大衛-興丁博士，從大衛-興丁，醫學博士Youtube頻道。

What's up guys?

怎麼了，夥計們？

Dr. Hindin and I teamed up today

我和Hindin博士今天合作了。

to share with you some of the best ways that mindfulness has helped us tap into more productivity.

與你分享一些心智幫助我們挖掘更多生產力的最佳方式。

We'll show you how you can implement these habits into your routine as well.

我們將告訴你如何將這些習慣也落實到你的日常工作中。

At the end of the video, be sure to check out the description to see a special video

在視頻的最後，一定要看一下說明，看一個特別的視頻。

Dr. Hindin made about his favorite productivity apps including one for meditation.

Hindin博士介紹了他最喜歡的生產力應用，包括一個用於冥想的應用。

More on that later.

稍後再談。

It's no secret that meditation has become increasingly mainstream,

冥想已經越來越成為主流，這不是什麼祕密。

and credited as a key part of achieving success.

並被譽為實現成功的關鍵一環。

And the benefits aren't limited to those who are uber spiritual yogi monks.

而且這種好處並不限於那些高深莫測的瑜伽修士。

From billionaires like Bill Gates to Sir Richard Branson,

從比爾-蓋茨這樣的億萬富翁到理查德-布蘭森爵士。

many of the world's most successful individuals cite daily meditation or mindfulness practices

許多世界上最成功的人都提到了每天的冥想或心靈的練習。

as a staple to their routines.

作為他們日常工作的主要內容。

So, for starters, let's talk about what meditation actually is.

那麼，首先，我們來談談到底什麼是冥想。

The English word meditation is derived from the Latin "meditatio", from a verb "meditari",

英語中的 "冥想 "一詞來源於拉丁語 "meditatio"，來自動詞 "meditari"。

meaning “to think, contemplate, devise, or ponder.”

意思是 "思考、思索、設計或思索"。

Over the years, the term has taken different meanings and there are multiple types of meditation.

多年來，這個詞有不同的含義，有多種類型的禪修。

For our discussion today,

對於我們今天的討論。

we will refer to meditation the way it is used in mainstream culture today,

我們將以今天主流文化中使用的方式來指稱禪修。

which is mindfulness meditation.

這就是心靈的冥想。

So, what is mindfulness?

那麼，什麼是心態？

Mindfulness is a type of meditation focused on being in the present,

心念是一種專注於當下的冥想。

such as focusing on your breath, or focusing completely on an experience

如專注於你的呼吸，或完全專注於一種體驗。

such as eating some bacon,

如吃一些培根。

and being fully present to the delicious scent, warmth, crunchy texture, and taste.

並全身心地投入到美味的香氣、溫暖、酥脆的口感和味道中。

As a vegan, I must admit that I do miss bacon.

作為一個素食主義者，我必須承認，我確實很想念培根。

Now, one generally sits or lays down in a comfortable position

現在，一個人一般以舒適的姿勢坐著或躺著。

and spends several minutes focusing on one object or experience.

並花幾分鐘時間專注於一個對象或體驗。

This can be the breath or body sensations, or the food that you're eating.

這可以是呼吸或身體的感覺，也可以是你所吃的食物。

As the mind wanders to other thoughts -

當腦海中游離於其他思想----------。

which will happen -

會發生

we non-judgementally, that's key,

我們非判斷，這是關鍵。

non-judgmentally catch ourselves and redirect our focus.

不判斷地抓住自己，調整我們的注意力。

Each of these moments of refocusing is like performing a rep for your mind muscle.

每一個重新集中注意力的時刻，都像是在為你的心肌進行一次重複。

In the gym,

在健身房裡。

we do sets and reps of bench press to make our pecs, anterior delts, and triceps stronger.

我們做臥推的組數和次數，使我們的胸肌、前三角肌和三頭肌更強。

In mindfulness practice, we do reps of refocusing to train our "Mind Muscle".

在心智練習中，我們做重複的重新聚焦，以訓練我們的 "心智肌肉"。

Which brings us to the benefits of meditation practice.

這就給我們帶來了冥想練習的好處。

To me, in a broad sense,

對我來說，從廣義上講。

meditation is about becoming less of a passenger to your own mind.

冥想是關於成為少的乘客自己的心靈。

I have found that meditation helps to decrease my emotional reactivity,

我發現，冥想有助於降低我的情緒反應性。

allowing me to expand the space between an event happening and me responding to it.

讓我能夠擴大事件發生和我對事件的反應之間的空間。

Over the years, it has empowered me to observe my own physical sensations and emotions

多年來，它使我有能力觀察自己的身體感覺和情緒。

from an almost third-person perspective,

從近乎第三人稱的角度。

which ultimately gives me much more control over my own actions.

這最終讓我對自己的行為有了更多的控制。

My pain tolerance has increased as has my patience and ability to deal with difficult emotions.

我對疼痛的耐受力增加了，處理困難情緒的耐心和能力也增加了。

The effects are far from immediate.

效果遠非立竿見影。

I have noticed subtle but powerful changes over weeks, months, and even years.

我注意到了幾周、幾個月、甚至幾年來的微妙但強大的變化。

The key is regular practice.

關鍵是經常練習。

Once you start meditating on a regular basis, one of the first things you'll start to notice is a clearer mind.

一旦你開始定期冥想，你會開始注意到的第一件事就是頭腦更清晰。

The more and more we flex our “meditation muscle,”

我們越是發揮我們的 "冥想肌肉"，。

the more it spills over in to the rest of the day when we're not meditating.

當我們不冥想的時候，它越是蔓延到一天中的其他時間。

Our thoughts are more organized, things feel less hectic, and it's easier to find mental clarity.

我們的思路更有條理了，事情感覺不那麼繁雜了，更容易找到心理上的清晰。

It's no surprise, then, that these benefits spill over into the world of studying, too.

那麼，這些好處也就不足為奇了，這些好處也會蔓延到學習的世界裡。

Incorporating a daily mindfulness practice allows us to focus more effectively while studying.

融入每天的心態練習，可以讓我們在學習時更有效地集中注意力。

This is huge.

這是巨大的。

I mean, let's be real - distractions are some of the biggest offenders to your productivity.

我的意思是，讓我們成為現實 - 分心是一些最大的罪犯，你的生產力。

The urges to check your Instagram, or refresh your inbox, or check for new texts,

檢查你的Instagram，或刷新你的收件箱，或檢查新簡訊的衝動。

will all become much easier to ignore.

都會變得更加容易被忽視。

And that new mental clarity also means that we do a better job of retaining what we are studying.

而這種新的頭腦清晰也意味著我們能更好地保留我們正在學習的內容。

Remember, effective studying isn't just about the time spent,

記住，有效的學習不僅僅是花時間。

but also the intensity of the studying.

但也是學習的強度。

And mindfulness practice helps on both fronts.

而心態的練習對這兩方面都有幫助。

Ok, so now you're convinced that a regular meditation practice

好了，現在你相信，一個有規律的冥想練習。

may be the silver bullet that your study routine was missing.

可能是你的學習常規所缺少的銀彈。

But.. you're way to busy to meditate every day, right?

但是... 你每天都忙著打坐，對嗎？

False.

假的。

Regardless of how busy you think you are,

不管你認為自己有多忙。

I guarantee that you can fit mindfulness practice into your daily routine.

我保證你可以將心態練習融入到你的日常工作中。

Trust us, we both have.

相信我們，我們都有。

First, it's essential to understand that you can practice mindfulness in short periods.

首先，必須明白，你可以在短時間內練習心法。

I have frequently done 5-minute or even 2-minute sessions when I am crunched for time.

在時間緊張的時候，我經常做5分鐘甚至2分鐘的課程。

You can practice while you're eating a meal,

你可以一邊吃飯一邊練習。

or taking a shower, or driving your car.

或洗澡，或駕駛你的車。

While I find that sitting with my eyes closed and focusing on my breath is most worthwhile for me,

而我卻發現，閉目而坐，專注於呼吸對我來說是最值得的。

I still find value in other forms of mindfulness practice.

我仍然能從其他形式的心態練習中找到價值。

Just being present.

只是在場。

Figure out what works best for you, and ask yourself how you can realistically fit it into your daily routine.

找出最適合自己的方法，並問自己如何能切實地將其融入日常工作中。

I personally tack on 10 minutes of meditation after my stretching routine each and every morning.

我個人每天早上在做完伸展運動後，都會加10分鐘的冥想。

Dr. Hindin also takes a few minutes before starting his day to sit quietly and meditate.

欣丁醫生在開始一天的工作前，也會花幾分鐘時間靜靜地坐著冥想。

Incorporating meditation practice into your morning routine is a great way to make it a habit that sticks.

將冥想練習融入到你的晨間例行工作中，是讓它成為一種堅持的習慣的好方法。

For more on getting yourself to stick to good habits or to break bad habits,

想了解更多關於讓自己堅持好習慣或打破壞習慣的內容。

check out my video on how to change your habits scientifically.

看看我的視頻，如何科學地改變你的習慣。

Even though you might like to sit in a quiet room and focus on your breath when you meditate,

即使你可能喜歡坐在一個安靜的房間裡，當你冥想時專注於你的呼吸。

remember that you can practice mindfulness throughout your day.

記住，你可以在一天中練習心態。

Got a few minutes during your commute to school?

上學的時候有幾分鐘的時間嗎？

Focus on a few slow deep breaths.

集中精力做幾個緩慢的深呼吸。

Sitting in your seat waiting for class to start?

坐在座位上等著上課？

Take a few moments to pay attention to how your feet feel on the ground,

花點時間注意一下你的腳在地上的感覺。

to the sensation of your seat, and to the feeling of your hands resting on your paper.

到座位的感覺，以及手放在紙上的感覺。

Next, don't judge yourself for meditating “incorrectly”.

其次，不要因為打坐 "不正確 "而責備自己。

Don't beat yourself up for being “bad” at meditating either.

也不要因為自己打坐 "不好 "而自責。

This very much misses the point.

這就很不符合題意了。

Again, your mind will wander – a lot.

同樣，你的心會走神--很多。

Remember, each time your mind wanders and you redirect your focus on your breath,

記住，每當你的心思遊離，你重新把注意力放在呼吸上。

that is one repetition that strengthens your focus muscle.

這是一個重複，加強你的焦點肌肉。

Each session will feel different too.

每個環節的感覺也會不同。

Let the experience unfold and don't judge it.

讓經歷展開，不要去評判它。

Some sessions may be easy, some sessions may be difficult, it doesn't really matter.

有的環節可能很容易，有的環節可能很困難，其實這並不重要。

While it may come more naturally over time, it won't necessarily be easier each and every time.

雖然隨著時間的推移可能會更自然，但不一定每次都會更容易。

And that's okay.

這也沒什麼。

Don't fret about regressing or getting worse.

不要為退步或惡化而煩惱。

This is a moment to just be present without labeling anything as good or bad.

這一刻，我們只需要做好自己，不給任何事情貼上好的或壞的標籤。

There are several apps and tools you can use to help implement a daily meditation practice of your own,

有幾個應用程序和工具，你可以用來幫助實施自己的日常冥想練習。

and to be more productive overall.

並全面提高工作效率。

Head on over to Dr. Hindin's channel for his overview of his favorite iPhone apps to be insanely productive,

前往Hindin博士的頻道查看他最喜歡的iPhone應用程序的概述，以瘋狂的生產力,

including a great one for meditation.

包括一個偉大的冥想。

Link in the description below.

鏈接在下面的描述中。

I have two questions for you.

我有兩個問題要問你。

First, have you tried meditating and what has your experience been like?

首先，你有沒有嘗試過打坐，你的經驗是怎樣的？

And second,

還有第二。

what are your favorite ways to implement it in your own life?

你最喜歡用什麼方式在自己的生活中實施？

Do you have a favorite app that you like to use?

你有喜歡用的應用嗎？

As always, thank you all so much for watching,

一如既往，非常感謝大家的觀看。

shoutout to my Patreon supporters that help make videos like these possible.

向我的Patreon支持者致敬，他們幫助我實現了這些視頻。

If you liked the video, make sure you press that like button.

如果你喜歡這段視頻，一定要按下那個喜歡的按鈕。

New videos every week so hit subscribe if you have not already and I will see you guys in that next one.

每週都有新的視頻，所以點擊訂閱，如果你還沒有，我會看到你們在下一個。