Remembering this helps us judge less, and have more empathy and compassion for others.

記住這一點有助於我們少做評判，並對他人更加富有同情心和慈悲心。

One of my favorite concepts is: "your problems are your gifts."

我最喜歡的概念之一是：「你的問題就是你的禮物。」

Instead of seeing problems as negative and something to avoid, accept your challenges and problems as your gifts.

不要將問題視為負面的事情，也不要試圖迴避它們，接受你的挑戰和問題，將它們視為你的禮物。

They're here to teach you a lesson, help you grow stronger, and help you evolve into the person you're meant to be.

它們存在是為了教導你一堂課，幫助你變得更加堅強，並協助你成為你命中注定要成為的人。

Without them, we wouldn't be able to grow into our best selves.

如果沒有這些挑戰，我們就無法成長為最好的自己。

Think of how a diamond is formed under high pressure, or a knife sharpened by grinding against a rough, hard stone.

想象一下，一顆鑽石是在高壓下形成的，或者一把刀是通過對抗粗糙、堅硬的石頭來磨削而成的。

Our challenges shape us and sharpen us, more than easy times ever will.

我們的挑戰塑造了我們，磨鍊了我們，遠比容易的時光更能做到這一點

The point of life isn't to avoid struggle or pain, but to experience all of it.

生活的意義不在於避免掙扎或痛苦，而在於經歷它的一切。

The good and the bad, the highs and the lows.

無論是好還是壞，高潮還是低谷。

We actually need that duality and polarity.

實際上，我們需要那種雙重性和極性。

Without the lows, there wouldn't be highs, and vice versa.

如果沒有低谷，就不會有高峰，反之亦然。

If there was only day without night, summer without winter, or happy without sad, life would be one dimensional.

如果只有白天而沒有夜晚，只有夏季而沒有冬季，或只有快樂而沒有悲傷，生活將變得單一維度。

Having duality and polarity creates a spectrum, a range of possible experiences, allowing us to experience a greater range of life.

擁有雙重性和極性創造了一個光譜，一個可能經歷的範圍，使我們能夠體驗到更廣泛的生活體驗。

In short, it's because you've experienced the lows that you can deeply appreciate the highs.

簡而言之，正是因為你經歷了低谷，才能深切地欣賞高峰。

Still, we want to overcome challenges with grace and not make it any more difficult than it has to be,

儘管如此，我們仍然希望以優雅的方式克服挑戰，不要讓情況變得更加困難。

so it's important to make a distinction between external challenges and internal challenges.

因此，重要的是要區分外部挑戰和內在挑戰。

External challenges are challenges that come from sources outside of our control.

外部挑戰是來自我們無法控制的外部來源的挑戰。

It's the challenges that life throws at us, whether we were born into it or encounter it along our journey.

這是生活向我們拋出的挑戰，無論我們是生來如此還是在旅途中遇到它。

These are challenges to take with gratitude and grace, and remember that there's a larger purpose for them.

這些挑戰應該帶著感激和優雅來面對，並記住它們背後有更大的目的。

If we overcome them, we become a stronger, more refined version of ourselves as a result.

如果我們克服了這些挑戰，我們將成為一個更強大、更精煉的自己。

And remember: although we can't control what happens to us, we can always choose how we respond.

記住，儘管我們無法控制發生在我們身上的事情，但我們始終可以選擇如何應對。

We can respond by being frustrated and angry at our problem, or we can choose to see it as an opportunity to learn and grow.

我們可以選擇對問題感到沮喪和生氣，或者我們可以選擇將其視為一個學習和成長的機會。

It is that choice that makes all the difference.

正是這個選擇使一切變得不同。

In a way, we also have a choice whether to let that external challenge become an internal one as well.

在某種程度上，我們也可以選擇是否讓外部挑戰成為內部挑戰。

Internal challenges come from our own selves,

內部挑戰來自於我們自己，

these are the struggles that are self imposed, consciously or unconsciously, like self criticism, self doubt, or self sabotage.

這些是自己強加於自己的挑戰，無論是有意識還是無意識的，比如自我批評、自我懷疑或自我破壞。

These are the struggles with the mind, and sometimes have the power to affect us more deeply than external challenges do, because they are never ending.

這些是與心靈的鬥爭，有時候它們的影響力可能比外部挑戰更深刻，因為它們永遠不會結束。

Events will pass, but the thoughts and feelings we have about them could linger if we allow them to.

事件將會過去，但如果我們允許的話，我們對它們的思想和感覺可能會持續存在。

These are the challenges that we must become aware of, because they cause us more suffering than necessary.

這些是我們必須意識到的挑戰，因為它們給我們帶來了比必要更多的痛苦。

We want to minimize these internal challenges, so let's talk about what we can do.

我們希望最小化這些內部挑戰，因此讓我們討論一下我們可以做些什麼。

The first step is to recognize when you're making life more difficult because of the negative thoughts going on in your head,

第一步是識別當你因為頭腦中的負面思想而讓生活變得更加困難時。

what does your self talk sound like?

你的自我對話聽起來是什麼樣子的呢？

Everytime you catch yourself thinking something negative or hurtful to yourself, write it down.

每次你發現自己對自己想到負面或傷害自己的事情，都寫下來。

After a week, you'll have a list of your typical negative thoughts.

過了一個星期，你將擁有一份你典型的負面思想清單。

Sit with that list, and ask yourself: do I want to carry these thoughts with me, everyday, for the rest of my life?

坐下來看著那份清單，問問自己：我是否想每天都攜帶著這些思想，度過餘生呢？

Then, for each negative thought, write a positive, supportive thought to replace the negative one.

然後，針對每一個負面思想，寫一個積極、支持性的思想來替代負面思想。

Eventually, you'll have a list of positive affirmations that you can repeat to yourself everyday, to rewire your mind for positive thinking.

最終，你將擁有一份積極的肯定語句清單，你可以每天對自己重複，以重塑你的思維方式為積極思考。

Another life-changing mindset is to release your expectations and practice radical acceptance.

另一種改變生活的思維方式是放下期望，並實踐激進的接受。

Expectations cause frustration, disappointment and suffering when they aren't realized.

期望在未實現時會引起挫折、失望和痛苦。

When we're tied to a certain outcome and it doesn't happen, we suffer.

當我們對特定結果感到執著，而它未能實現時，我們會感到痛苦。

Being attached to a desired outcome creates a resistance to reality.

對期望的結果感到執著會產生對現實的抗拒。

What is happening is we're refusing to accept reality because it doesn't meet the version of reality we hoped for.

我們拒絕接受現實，因為它不符合我們所期望的現實版本。

Instead of having expectations, practice radical acceptance for whatever happens.

與其擁有期望，不如對發生的一切實踐激進的接受。

You can still do your best, but then let go of the outcome.

你仍然可以盡力而為，但之後就要放下結果。

Accept the mistakes and mishaps, accept the imperfection of life, accept yourself as you are, and reality as it is.

接受錯誤和意外事件，接受生活的不完美，接受自己的本來面目，以及現實的本來面目。

We can't expect ourselves to be perfect.

我們不能期望自己是完美的。

And we can't expect life to be perfect either.

我們也不能期望生活是完美的。

It's the imperfections that make life more interesting anyway.

實際上，正是那些不完美使生活變得更加有趣。

And it's the fact that we've overcome so much, that makes life more meaningful.

而且正是我們克服了這麼多困難，使生活變得更有意義。