I was a NASA astronaut for 18 years from 1996 until 2014.

從1996年到2014年，我當了18年的美國宇航局太空人。

I spent a grand total of about 30 days living on board the space shuttle in space over two missions.

在兩次任務中，我總共在航天飛機上生活了大約30天。

It wasn't always easy on the space shuttle.

在航天飛機上並不總是容易。

It was fairly small quarters, there were seven of us, so we had to really be respectful of each other.

那是相當小的宿舍，我們有七個人，所以我們必須真正地相互尊重。

Like many of you, I'm sheltering in place right now.

像你們中的許多人一樣，我現在正在原地躲避。

I'm inside my home and it's, it's kind of like being inside of a spaceship again self contained.

我在我的家裡，它，它有點像在一個宇宙飛船裡，又是自成一體的。

So based on my nearly 30 days of sheltering in space, I have some tips for you that hopefully will help you shelter in place, embrace the situation.

是以，根據我近30天的避難空間，我有一些提示給你，希望能幫助你在原地避難，擁抱現狀。

Remember learning this from john Blaha was an experienced astronaut when I was a brand new astronaut.

記得在我還是一個全新的太空人時，從約翰-布拉哈那裡學到了這些，他是一位經驗豐富的太空人。

He spent some time on space station mirror and he described his mission as almost like a first half.

他在空間站鏡面上呆了一段時間，他形容自己的任務幾乎就像上半場。

In the second half.

在下半場。

The first half, he was really missing home and really wasn't taking advantage of where he was and he realized that, hey, I'm here.

上半場，他真的很想家，真的沒有利用好自己的位置，他意識到，嘿，我在這裡。

There's nothing I can do about it.

我對此無能為力。

I'm inside of the spaceship for a while.

我在宇宙飛船裡面呆了一段時間。

He was up there for months and the second half it clicked and he said to himself, I'm going to embrace the situation and take advantage of where I am and make the most of it.

他在那裡呆了幾個月，下半場他就明白了，他對自己說，我要接受這種情況，利用我所在的地方，充分利用它。

And he said after he did that, he had a great time and the days just flew by while I'm sheltering in place.

他說在他做了這些之後，他過得很開心，日子就這樣飛快地過去了，而我卻在原地躲避。

I'm trying to take advantage of the situation, embrace the situation.

我正在努力利用這種情況，擁抱這種情況。

One is, I'm straightening out a little bit more going through things that I haven't thought I'd ever go through and I'm trying to do that.

一個是，我正在整頓一下，經歷一些我沒有想到的事情，我正在努力做到這一點。

But also I'm trying to take advantage of this new world we live and we're communicating with each other over distance.

但是，我也在努力利用我們生活的這個新世界，我們彼此之間通過距離進行交流。

My, my, I teach at Columbia diversity.

我的，我的，我在哥倫比亞大學的多樣性教學。

I've been teaching my course online, we've been having faculty meetings online and I'm getting to learn how to use devices like this right now using my phone and zoom and being, I hope it's working by the way, but I hope I'm recording, but I'm going to learn how to use these things now.

我一直在網上教授我的課程，我們一直在網上開教員會議，我正在學習如何使用像現在這樣的設備，使用我的手機和變焦和被，我希望它順便工作，但我希望我正在記錄，但我現在要學習如何使用這些東西。

And I've got young people, some of my students and my kids trying to show me how to do these things so I can continue to communicate and send out messages.

而且我有年輕人，我的一些學生和我的孩子試圖告訴我如何做這些事情，以便我能夠繼續溝通併發出資訊。

And I'm learning a lot.

而且我學到了很多。

I'm learning all about instagram and all about ways we can communicate over distance.

我正在學習所有關於Instagram的知識，以及所有關於我們可以遠距離溝通的方法。

And I think that um, a lot of these things that when this thing clears up and were able to be around each other again, I'm still going to be using these tools because they're wonderful.

我認為，嗯，很多這些事情，當這件事過去了，我們能夠再次在對方身邊，我仍然會使用這些工具，因為它們很好。

So um embrace the situation, talk to mission control and be somebody else's mission control.

是以，嗯，接受這種情況，與任務控制中心交談，成為別人的任務控制中心。

You know what I mean by that?

你知道我這麼說的意思嗎？

Is that when I was in space, even though I was isolated from the planet, I did have my crewmates there, but I did feel kind of on my own.

當我在太空中時，儘管我與地球隔絕，我確實有我的船員在那裡，但我確實感覺到我自己。

I really fell on my own when I went out to spacewalk, I did have my buddy, my space walking buddy mike good with me.

當我出去太空行走時，我真的是自己摔倒了，我確實有我的夥伴，我的太空行走夥伴麥克好陪我。

But each of us were in her own little space.

但我們每個人都在她自己的小空間裡。

So it's kind of like our own spaceship.

所以它有點像我們自己的宇宙飛船。

And during my last spacewalk I did four space walks on the fourth one, the most complicated spacewalk probably ever attempted.

而在我的最後一次太空行走中，我做了四次太空行走，這是可能有史以來最複雜的太空行走嘗試。

We were trying to take a piece of the Hubble space telescope apart and something we weren't really sure we could do.

我們正試圖將哈勃太空望遠鏡的一個部分拆開，而我們並不確定我們是否能夠做到。

Well.

好吧。

I made a really bad mistake.

我犯了一個非常糟糕的錯誤。

I stripped a bolt on one of the science instruments and I thought it was game over, felt like we're never going to solve this.

我剝掉了一個科學儀器上的螺栓，我以為遊戲結束了，感覺我們永遠無法解決這個問題。

Uh I have created this horrible problem and we're never going to find out if there's life anywhere else in the universe and everyone will blame me because it is silly mistake that I made.

呃，我創造了這個可怕的問題，我們永遠不會發現宇宙中其他地方是否有生命，每個人都會責怪我，因為這是我犯的愚蠢的錯誤。

Remember actually looking at the planet and thinking that everyone that could help me.

記得實際上是看著這個星球，認為每個人都可以幫助我。

Everyone that I loved.

我所愛的每個人。

Everything was down there and I couldn't, I couldn't even get through a hardware store to fix this problem.

一切都在下面，我不能，我甚至不能通過五金店來解決這個問題。

It was like I felt separate from from the Earth, but after about an hour or so of troubleshooting the ground.

我好像覺得自己與地球分開了，但在大約一個小時左右的時間裡，我為地面排除了故障。

Mission control came to come up with a solution used to be ready for this.

任務控制中心來想出了一個解決方案，用來為這個問題做準備。

Yeah, we're ready.

是的，我們已經準備好了。

Okay man, Yeah, go, go, go.

好了，夥計，是的，走，走，走。

Yeah.

是的。

The top half of that handrail was freed by the fasteners being released very easily.

該扶手的上半部分通過緊固件被釋放出來，非常容易。

The lower 11 of the fasteners did not come loose and Mike Massimino used essentially brute force to remove the handle at the lower portion.

下部的11個緊固件沒有鬆動，Mike Massimino基本上是用蠻力將下部的手柄卸下。

It is now free and a solution worked and were able to get the telescope fixed that day.

現在是免費的，一個解決方案起了作用，當天就能把望遠鏡修好。

I just want to get your closing the doors here.

我只是想讓你在這裡關門。

Tell you what a great job you guys did today and I'm forever grateful.

告訴你，你們今天做了多麼偉大的工作，我永遠感激。

But there was a time when I forgot that they were there to help me.

但是有一段時間，我忘記了他們是來幫助我的。

So don't forget that help is always there were in this thing together.

所以不要忘了，幫助總是存在的，我們在這件事上一起。

And if you're feeling down, if you're having an issue a problem you need help reach out and on the other end try to be someone else's mission control.

如果你感到沮喪，如果你有一個問題，你需要幫助，請伸出手來，在另一端嘗試成為別人的任務控制。

I also got a chance to work on the other end of it.

我也有機會在它的另一端工作。

One of my jobs was to talk to the restaurants in space, what we call the cap composition in the control center.

我的工作之一是與太空中的餐廳交談，也就是我們所說的控制中心中的上限構成。

And I always tried to do what I could to make my friends who are in space feel more at ease, particularly during a tough situation, reach out be the person that people can call for help be their mission control.

我總是試圖做我能做的，使我在太空中的朋友感到更安心，特別是在一個艱難的情況下，伸出手來，成為人們可以打電話尋求幫助的人，成為他們的任務控制。

And don't forget your mission control is there to help you as well?

別忘了你的任務控制中心也在那裡幫助你？

Exercise exercise is very important in space.

運動鍛鍊在太空中是非常重要的。

Even on the short missions that I was on longer missions, that's really critical because in zero gravity there's no load on your muscles.

即使在我執行較長時間的短途任務時，這也是非常關鍵的，因為在零重力下，你的肌肉沒有任何負荷。

You can lose bone mass as well.

你也會失去骨量。

Bone density can go down if you're not exercising because you're floating around on the space shuttle.

如果你因為在航天飛機上漂浮而不運動，骨密度會下降。

When I was flying, we did have an exercise pipe called the Oregon motor.

當我在飛行時，我們確實有一個叫做俄勒岡州馬達的練習管。

Were able to ride that thing to get a little bit of exercise.

我們能夠騎著那東西去做一點運動。

We also have some thorough bands that we could stretch out and get a little resistance exercise in upper body, even lower body.

我們也有一些徹底的帶子，我們可以伸展開來，在上半身甚至下半身進行一點阻力鍛鍊。

And I got the spacewalk.

而我得到了太空漫步的機會。

So we did a lot of space walking and that was complete exercise the whole time exercise.

所以我們做了很多太空行走，那是完全的鍛鍊，整個時間的鍛鍊。

I think for our missions was just as important for your mental well being as for your physical well being.

我認為對我們的任務來說，對你的精神健康和你的身體健康同樣重要。

And I think it's the same thing here on earth at these times.

我認為在這些時候，在地球上也是一樣的事情。

I think it's really important to try to get your exercise every day, whatever that means.

我認為嘗試每天鍛鍊身體真的很重要，無論這意味著什麼。

I've set up like this kind of wacky sort of gym in the basement with a few weights and I don't have a I like going to the gym.

我在地下室建立了這樣一種古怪的健身房，有一些重量，我沒有我喜歡去的健身房。

That's not happening actually to be truthful, I don't like exercising at all.

其實說實話，這並沒有發生，我根本不喜歡運動。

But getting outside, we can still run, we can enjoy the outdoors, take the dog for a walk, take yourself for a walk.

但是到外面去，我們仍然可以跑步，我們可以享受戶外活動，帶狗去散步，帶自己去散步。

It always made us feel great in space, Even just getting 20 minutes of exercise on an exercise bike.

它總是讓我們在太空中感覺很好，甚至只是在健身自行車上得到20分鐘的鍛鍊。

So get your exercise, enjoy the beauty around you.

所以要鍛鍊身體，享受你周圍的美景。

I think sometimes we get so wrapped up into what we're doing, what our chores are a task or whatever it is that's occupying our brain.

我認為有時我們會被我們正在做的事情所包圍，我們的家務是一項任務，或者是佔據我們大腦的任何東西。

We forget to take a second and look around.

我們忘了花點時間看看周圍。

And this happened to me on my last spacewalk, My fourth spacewalk.

而這發生在我的最後一次太空行走中，我的第四次太空行走。

I was done a little bit earlier than my space walking buddy.

我比我的太空漫步夥伴早一點完成。

Mike Good was still doing some work near the telescope.

邁克-古德仍然在望遠鏡附近做一些工作。

And I said, well, I said to myself, I'm gonna go to the airlock and start getting things ready for us to go inside.

我說，好吧，我對自己說，我要去氣閘，開始為我們進去準備東西。

And while I'm doing this, my good friend, one of my best friends scott all and our commander comes over the com loop and he says, hey, mass that's my nickname because hey, mass, what are you doing?

當我在做這個的時候，我的好朋友，我最好的朋友之一Scott All和我們的指揮官通過通訊迴路過來，他說，嘿，Mass那是我的綽號，因為嘿，Mass，你在做什麼？

And I said, well, I'm inside the airlock, getting ready to come in.

我說，好吧，我在氣閘裡面，正準備進來。

And he goes, is there anything you're doing now that can't be done later?

他就說，你現在做的事情有什麼是以後做不到的嗎？

I said to him, no, I'm just trying to get ahead.

我對他說，不，我只是想出人頭地。

He goes, well, why don't you stop what you're doing and go outside and enjoy the view.

他說，好吧，你為什麼不停止你正在做的事情，到外面去欣賞風景。

I want you to take a look around because your space walk with Hubble is about to come to an end.

我想讓你四處看看，因為你與哈勃的太空漫步即將結束。

We're bringing you in as soon as you close the doors.

你一關門，我們就把你帶進去。

Okay, thanks twitter.

好的，感謝微博。

It was magnificent.

它很宏偉。

And I thought that's a pretty good idea.

我認為這是個很好的主意。

Plus my commander was telling me to do this.

另外，我的指揮官也告訴我這樣做。

I probably was an order.

我可能是一個命令。

I had to do it, you know?

我必須這樣做，你知道嗎？

So I go outside of the airlock into the payload bay and I clipped my tether in so I'm not gonna float off into space.

所以我從氣閘外面進入有效載荷艙，把我的繫繩夾在裡面，這樣我就不會飄到太空中去了。

So I have a tether on a handrail and I let go with both hands and I just laid there in the payload bay of the space show and looked at the Earth.

所以我在一個扶手上有一個繫繩，我用雙手放開，我就躺在太空表演的有效載荷艙裡，看著地球。

I think it's really important to enjoy the beauty around us, Take the time to enjoy the beauty or if you really don't want to go outside, just stay inside, watch something, watch a couple wired video, something like that.

我認為享受我們周圍的美景真的很重要，花時間去享受美景，或者如果你真的不想出去，就呆在裡面，看一些東西，看幾個有線視頻，類似的東西。

Some of my friends had to have something to do and we got delayed on our landing by a couple of days and I thought this was the greatest thing at the end of our mission because we had nothing to do for two days.

我的一些朋友必須有事可做，我們的著陸被延後了幾天，我認為這是我們任務結束時最棒的事情，因為我們有兩天沒有事情可做。

We got waved off because the weather was bad, we couldn't land in florida.

因為天氣不好，我們被揮別了，我們無法在佛羅里達州降落。

So we were stuck in space.

所以我們被困在太空中。

I thought this was great and I just spent all my time looking out the window enjoying the beauty of planet earth.

我認為這很好，我只是把所有的時間都花在看窗外，享受地球的美麗。

But my crew mates, they needed something to do.

但我的船員夥伴們，他們需要做些什麼。

They were going crazy.

他們都快瘋了。

So they decided they were gonna watch movies.

所以他們決定要看電影。

There was just one point in the mission toward the end there when I'm looking out the window, we're coming, it's nighttime, we're coming over Australia.

在任務即將結束的時候，有一個點，我看著窗外，我們要來了，現在是晚上，我們要到澳洲上空。

I can see the city lights in Australia.

我可以看到澳洲的城市燈光。

There was a thunderstorm out over the ocean and I can see the lightning lighting up the clouds.

海面上有一場雷雨，我可以看到閃電照亮了雲層。

It was just magnificent.

這實在是太壯觀了。

And right then one of my crew mates drew voice so yells up from the mid deck because hey, Mass I go what?

就在這時，我的一個船員抽到了聲音，於是從中層甲板上大喊起來，因為嘿，馬薩諸塞州我去什麼？

He says, come on down and go why?

他說，下來吧，走吧，為什麼？

He says we're about to watch naturally break.

他說，我們要看的是自然斷裂。

You know, the movie about the wrestling were naturally bray?

你知道嗎，那部關於摔跤的電影是自然的bray？

And I thought, I thought to myself, there's no way that.

我想，我對自己說，這是不可能的。

And I said I'll watch it when we land.

我說等我們著陸後我再看。

I'm looking at something right now.

我現在正在看一些東西。

And uh they were off watching naturally bray and I was looking at the most magnificent sight that was just outside our window.

呃，他們在看自然的鳴叫，而我在看我們窗外最壯麗的景象。

So my recommendation to you is, yeah, you can stay inside and watch a movie if you want to do that.

所以我對你的建議是，是的，如果你想這麼做，你可以呆在裡面看電影。

But don't forget that there's a lot of beauty in our planet just outside the window.

但別忘了，窗外就是我們的地球，有很多美麗的東西。

Yeah, pursue meaningful distractions.

是的，追求有意義的分心。

So, and I want to stress meaningful if if at all possible.

所以，如果可能的話，我想強調有意義的。

Uh what we found when we were flying astronauts at the space station at the beginning, I was working in the control center as the cafe con talking to him and they were like, oh they have a lot of all they have some don't as much to do here or there and what are they gonna do?

呃，我們發現，當我們一開始在空間站飛行的太空人，我在控制中心工作的時候，作為咖啡館的CON與他交談，他們就像，哦，他們有很多的所有他們有一些不要像這裡或那裡做的那麼多，他們要做什麼？

They're up there for a long time.

他們在上面呆了很久。

And so there was different ideas like they could take inventory and count how many bags of ravioli they have left, stuff like that.

是以有不同的想法，比如他們可以進行盤點，計算他們還剩下多少袋餛飩，諸如此類。

That's not necessarily very meaningful.

這不一定很有意義。

What we found was a better activity to do is to come up with a hobby, something that you really enjoyed in your free time when you're up there for that long.

我們發現一個更好的活動是想出一個愛好，當你在上面呆了那麼久，你在空閒時間裡真正喜歡的東西。

So a lot of the astronauts on the space station got into photography and that's like the best thing you could do probably up there.

是以，空間站上的很多太空人都進入了攝影領域，這就像是你在上面可以做的最好的事情。

We have some great cameras.

我們有一些很棒的相機。

You have the most beautiful senior you've ever seen looking down on our planet.

你有你見過的最漂亮的前輩，俯視著我們的星球。

And so they got into photography and different techniques and how to do the time lapse stuff.

於是他們開始研究攝影和不同的技術，以及如何做延時攝影的事情。

So you can do orbits and fly into the aurora.

是以，你可以做軌道飛行，飛入極光。

Some got into doing artwork, some got into playing music.

有些人開始做藝術創作，有些人開始玩音樂。

But you, you want to have something that you find to be what I would say, a meaningful distraction.

但是你，你想有一些你認為是我要說的，有意義的分心的東西。

So find yourself a meaningful distraction.

所以給自己找一個有意義的分心。

Put the time to good use stay connected.

好好利用時間，保持聯繫。

I think we have lots of ways now that we didn't have years ago to help us stay connected to what's going on and to each other uh, in space.

我認為我們現在有很多多年前沒有的方法來幫助我們與發生的事情和彼此保持聯繫，呃，在太空中。

We were concerned about being far away and not connected with what's going on with the world and our families.

我們擔心自己離得太遠，與世界和家庭發生的事情沒有聯繫。

But we were able to do things like email, just like a computer at home.

但我們能夠做像電子郵件這樣的事情，就像家裡的電腦一樣。

We have computers in space, checking our flight plans that we need to do.

我們在太空中有計算機，檢查我們需要做的飛行計劃。

And I also can check my email.

而且我還可以查看我的電子郵件。

I've already got some email from my wife and my kids and it's great to be able to stay like this video conferences and social media.

我已經收到了一些來自我妻子和孩子們的電子郵件，能夠像這樣保持視頻會議和社交媒體是非常好的。

I was the first one to ever send a tweet from space and I was thrilled that they asked me to do that because it gave me a way to help with staying connected.

我是第一個從太空發送推文的人，我很高興他們要求我這樣做，因為這給了我一個幫助保持聯繫的方法。

I could share what I was doing.

我可以分享我正在做的事情。

So I think that's really important.

所以我認為這真的很重要。

Check in on people that you care about and also tell them what you're doing, share your, your day with people, let them know what's happening, stay connected being back on earth.

向你關心的人報到，也告訴他們你在做什麼，與人們分享你的，你的一天，讓他們知道發生了什麼，保持聯繫，回到地球上。

An interesting transition.

一個有趣的過渡。

I was so concerned about my mission for so long for years and then we flew the missions and after each one, I was happy that they went well and I was a little disappointed that they were over in some ways and you get back to Earth and you start realizing the things that you missed and what I thought about when I was away when I was in space, I thought a lot about my family.

幾年來，我一直非常關心我的任務，然後我們執行了任務，每次任務結束後，我很高興它們進展順利，我有點失望，因為它們在某些方面已經結束了，你回到地球后，你開始意識到你錯過的事情，當我在太空時，我想的是我離開時，我想了很多關於我的家人。

I missed things like the weather, there's no rain or wind or snow or anything like that in space is beautiful, but you missed some of those things.

我錯過了像天氣這樣的事情，在太空中沒有雨或風或雪之類的東西是很美的，但你錯過了一些這樣的事情。

And so what I found is after I got back to Earth, I just wanted to be around people and just was so grateful that I was back and I could be doing the things that I really enjoyed it around the people I really loved again.

所以我發現，在我回到地球后，我只是想和人們在一起，只是非常感激我回來了，我可以在我真正愛的人身邊做我真正喜歡的事情。

Uh I never complained about the weather anymore either.

呃，我也從來沒有抱怨過天氣。

I kind of like the rain, we don't have that in space, but we have it here and we kind of take it for granted.

我有點喜歡下雨，我們在太空中沒有，但我們在這裡有，我們有點把它當作理所當然。

I think.

我認為。

Um, I think this is kind of similar to that right now.

嗯，我想現在的情況和這個有點類似。

I'm supposed to be at opening day at Yankee Stadium as I'm talking to you.

在我和你說話的時候，我應該是在洋基體育場的開幕式上。

He's not even playing any baseball games and who knows when we're gonna get a chance to do that.

他甚至沒有參加任何棒球比賽，誰知道我們什麼時候才能有機會。

And I haven't been around a lot of my family members and I miss a lot of people and big public gatherings.

而且我沒有在很多家人身邊，我錯過了很多人和大型公眾集會。

I miss all that stuff and I'm sure you do too, but we're going to get over this and I hopefully what it will do is help us to appreciate what we have during our good times and remember what it's been like now, all those things you miss when you get back to doing them, make sure you really enjoy them and don't take them for granted any longer.