Name: 輕盈生活 ✦ 在這個分心無比的世界 (Living lightly » in a distracted world)
Uploaded: 2026-03-09T21:43:28.000Z
Duration: 10 min 13 s
Description: 【看影片學英語】數萬部 YouTube 影片，搭配英漢字典即點即查，輕鬆掌握單字發音與用法，長久累積看電影不必再看字幕。

to 不定詞

So I want to start today's video with a little bit of an analogy.

那今天影片一開始，我們就用一個小小的比喻來開始。

過去簡單式

It's a story that a friend shared with me, and it really stuck.

這是一個朋友跟我分享的故事，而且它真的讓我印象深刻。

祈使句型

This cup has a weight, could be something like 16 ounces or half a kilo.

這個杯子有重量，可能是 16 盎司或半公斤。

But the weight of the cup actually doesn't really matter too much, because how heavy it's going to feel to me depends on how long I hold it up for.

但杯子的重量其實不是那麼重要，因為它對我來說有多重，取決於我拿著它的時間有多長。

For the first few seconds, holding it up might be really easy.

在最初的幾秒鐘，拿著它可能會很輕鬆。

But then as we kind of move into me holding it up for a couple of minutes maybe, my arm might start to ache and shake and the cup is going to start to feel heavier in my hand.

但接著，當我們進入到我可能拿著它幾分鐘的時候，我的手臂可能會開始痠痛、發抖，杯子在我手裡也會感覺越來越重。

If somehow I manage to push through and hold it on for longer still, my arm is going to start to feel paralyzed.

如果我設法撐過去，再拿更久一點，我的手臂就會開始感覺麻痺。

And eventually I am going to probably succumb to the weight of the cup.

最後，我可能就會屈服於杯子的重量。

And so a similar thing can be said as well for any difficulties and fears, worries that we experience in life.

同樣的事情也可以用在我們生活中經歷的任何困難、恐懼和擔憂上。

Just like the cup, if we hold on to these thoughts and feelings for a moment, it might not do too much.

就像杯子一樣，如果我們暫時抓住這些想法和感受，可能不會有太大影響。

But if you hold on to them for longer still, they might start to weigh on us and overwhelm us.

但如果你們再持續抓住更久，它們可能會開始壓垮我們，讓我們不知所措。

So what we need to remember to do is to put the cup down.

所以我們要記得做的是，放下那個杯子。

So I thought that was a really beautiful story when she shared it with me, but

當她跟我分享這個故事時，我覺得非常動人，但是

then kind of immediately my thought went to, yeah, okay, but how do you put the cup down?

緊接著我的想法就立刻轉向，嗯，好吧，但要怎麼放下杯子呢？

Because it's a lot easier said than done.

因為說起來很容易，做起來卻很難。

And I think a lot of us tend to distract ourselves in all sorts of ways from the fact that we're even holding on to a cup to begin with.

我想我們很多人都會想辦法分散自己的注意力，不去想我們其實一開始就抓著杯子這件事。

But if we do want to put the cup down, one of the first things that we want to hopefully do is to become aware of when and how we distract.

但如果我們真的想放下杯子，我們希望做到的第一件事，就是意識到我們是什麼時候、又是怎麼分散注意力的。

So recently I was listening to this audiobook.

所以最近我正在聽一本有聲書。

書名是《The Places that Scare youe》。

And that's exactly one of the things that she discusses is the ways that we try to escape our fears and our worries by distracting ourselves.

她討論的正是我們試圖透過分散注意力來逃避恐懼和擔憂的方法。

And we do that by attaching ourselves to something she calls the Three Lords of Materialism.

我們透過依附於她稱為「物質主義三尊」的事物來做到這一點。

So the first Lord of Materialism is the Lord of Form.

所以，第一個「物質主義」之主是「物質的形相之主」。

And this is where we tend to attach ourselves to some physical thing that is outside of us in order to distract from what's really going on inside.

這就是我們傾向於依附於某個外在的物質事物，以分散對內心真正發生事情的注意力。

So if we're feeling like we're stressed or anxious, insecure, we might start to turn to watching tv.

所以，如果我們感到壓力大、焦慮、沒安全感，我們可能會開始轉向看電視。

We might pick up our Phones, smoke, drink, eat, shop, we read a book, we go into nature.

我們可能會拿起手機、抽菸、喝酒、吃東西、購物、看書、親近大自然。

And some of these methods are seemingly harmless.

I mean, it might not seem like it's a big deal, but

我的意思是，這可能看起來不是什麼大不了的事，但是

what we are doing ultimately is we're distracting.

我們最終所做的，就是分散注意力。

We're still holding the cup up, but we're distracting from the fact that we are.

我們仍然端著杯子，但我們卻忽略了自己正在這樣做的事實。

The second Lord of Materialism is the Lord of Speech.

第二位物質主義三尊是物質的言談之主。

And this is when we attach ourselves to certain beliefs.

這時候我們就會執著於某些信念。

This could be in the form of labels or groups, certain ideologies.

這可能是以標籤、團體或某些意識形態的形式出現。

And we do this to kind of create a sense of security.

我們這樣做是為了創造一種安全感。

And while there's nothing wrong with a belief in itself, it's when we take refuge in Lord of Speech that we tend to create this feeling, this sense of self and other.

雖然信念本身沒有錯，但當我們轉向物質的言談之主時，我們往往會創造出這種感覺，這種「我」與「他」的區別。

And with that what usually follows is also a feeling of right and wrong, good and bad.

隨之而來的通常還有對與錯、好與壞的感覺。

And so we might not address certain insecurities that we feel, jealousy, maybe anger or frustration, or with ourself and this other person or these other groups, because instead of reflecting inward, we tend to project outward.

是以，我們可能不會處理自己感到的一些不安全感，像是嫉妒、憤怒或沮喪，或是與自己、與他人或這些團體的關係，因為與其向內反思，我們傾向於向外投射。

We might judge people who see the world differently than we do, and

我們可能會評判那些看待世界方式與我們不同的人，

we take some comfort in believing that they're wrong.

並在相信他們是錯的時候感到一些安慰。

The third Lord of Materialism is the Lord of Mind.

物質主義的第三尊是物質的言談之主。

And this one kind of comes about anytime we try to achieve a heightened state of mind in order to overcome the uneasiness of life.

當我們試圖達到一種更高層次的思維狀態，來克服生活的煩惱時，這種情況就可能出現了。

And we can do this through a few different ways.

我們可以透過幾種不同的方式來達成。

It could be through drugs, through lust, sports, intense spiritual practices, and

這可能是透過藥物、縱慾、運動、極端的靈修練習，以及

just like before, the heightened mental states in themselves, they might not really be the issue.

就像之前說的，這種更高層次的思維狀態本身，可能不是真正的問題。

What's more potentially harmful is their addictive quality.

更具潛在危害的是它們的成癮性。

And these states of mind are really alluring because they, they seemingly give us this escape from the mundane experiences of day to day life.

這些思維狀態之所以如此吸引人，是因為它們看似能讓我們逃離日常生活的平凡體驗。

And there was a quote from Pema that I really liked where she says that since it's inevitable that what goes up must come down, when we take refuge in the Lord of Mind, we're doomed to experience disappointment.

Pema 有句我非常喜歡的話，她說既然上必有下，當我們尋求物質的言談之主的庇護時，我們註定會經歷失望。

So now we know that there's these three different ways that we tend to distract ourselves.

所以現在我們知道，有這三種不同的方式，讓我們傾向於分散自己的注意力。

And we create this illusion of security because it's things that we feel like we are in control of, but.

我們創造了這種安全感的幻覺，因為這些是我們覺得自己能掌控的事物，但是。

But all the while we're distracting from what's really going on inside.

但同時，我們卻在逃避內心真正發生的事。

And with each passing moment, the cup is getting heavier and heavier.

隨著每一刻的過去，杯子變得越來越重。

And so if we want to put the cup down again, we need to realize, and

所以，如果我們想再次放下杯子，我們需要意識到，而且

this is something I'm still practicing a lot and I think we always will.

這是我還在努力練習的，我想我們也會一直練習下去。

I don't think it's Something that we master at any particular point.

我不認為這是我們能在任何特定時刻就學會掌握的事。

我確實認為這是一輩子的練習，但是

what we want to try to do is to become aware of when and how we distract.

我們想要努力做的，是覺察到我們何時以及如何分散注意力。

分散我的注意力，分散我的注意力，跟我說話。

No, seriously, what are you doing this weekend?

說真的，你這週末有什麼計畫嗎？

And I feel like since having learned about these three lords of materialism, I'm starting to recognize and label sometimes even out loud to Robin.

感覺自從學了物質主義三尊之後，我開始辨識並標籤出來，有時候甚至會大聲跟 Robin 說。

Anytime I'm seeking refuge in one of them.

任何時候我尋求其中一位的庇護。

Like if I'm going to reach for my phone when I'm clearly trying to distract from something, I'm like, yeah, okay, that's just me giving in to the Lord of form.

像是當我明顯想轉移注意力時，我會伸手去拿手機，我會說，嗯，好的，這只是我屈服於物質的形相之主。

Or if I'm a little bit frustrated at the way someone is describing something because they clearly see the world very differently than I do.

或者當我對某人描述事情的方式有點不滿，因為他們看世界的方式明顯跟我很不一樣。

And I'm starting to feel like I'm getting angry because I'm not agreeing with them.

而且我開始覺得我有點生氣，因為我沒辦法跟他們意見一致。

I'm like, oh, okay, that's actually me just seeking refuge in the Lord of Speech.

我就想，喔，好的，這其實是我在尋求物質的言談之主庇護。

而這個覺察本身就已經很棒了。

I mean, it might not be something that we can do all the time and it's something, like I said, it's a lifelong practice, but

我是說，這可能不是我們能一直做到的事，而且就像我說的，這是一輩子的練習，但是

it's already a step in recognizing the when and the how of our distractions.

這已經是辨識出我們分心的時機和方式的一步了。

When we become aware that we're distracting, then we can start to explore the why are we even distracting in the first place?

當我們意識到我們在分心時，我們就可以開始探索，我們一開始為什麼要分心？

How we really do that is to learn to stay and sit with those feelings and those emotions, as difficult as that might seem.

我們真的要這麼做，就是要學會去感受並安坐於那些感覺和情緒中，即使這看起來很困難。

And when we sit with those feelings, we have the opportunity to decrease how much it weighs on us.

當我們安坐於那些感覺中時，我們就有機會減輕它們對我們的影響。

And we do that by looking for middle ground.

我們透過尋找中間地帶來做到這一點。

Like when we tune into those feelings, those emotions, we try to avoid labeling them as good or bad or right or wrong.

當我們專注於那些感覺、那些情緒時，我們試著不去標籤它們是好是壞、是對是錯。

Like if we take the rain for instance, for one person, the rain might bring about a feeling of stress because they were planning a picnic.

就像舉個例子，下雨對一個人來說，可能會帶來壓力感，因為他們原本計畫了野餐。

But for another person, it might bring about a sense of relief because they forgot to water their garden and now it's taken care of.

但對另一個人來說，可能會帶來一種解脫感，因為他們忘了澆花，現在花有人照顧了。

These are two polar opposite feelings that are brought about by the exact same cause the rain, it just is.

這兩種截然不同的感覺，卻是由完全相同的因素——下雨——所引發，它就只是存在。

But we're the ones that assign meaning to it.

And so the same is true for our thoughts and our feelings and emotions as they arise.

所以，對我們的想法、感覺和情緒也是一樣，當它們出現時。

When we sit with them, we can look for the middle path and try not to get carried away by the extremes.

當我們安坐於它們時，我們可以尋找中間的道路，試著不要被極端所牽著走。

The extremes being attraction and aversion.

But this is obviously a lot easier said than done.

但這顯然是說起來容易做起來難。

And I think especially so when we're dealing with really painful emotions.

而且我覺得，尤其當我們在處理非常痛苦的情緒時，更是如此。

And it's only natural that when we feel those things that we erect these walls to protect ourselves.

所以，當我們感受到這些時，築起高牆來保護自己，這也很自然。

But what we want to try to do, instead of letting those experiences harden us, we want to try to let them soften us.

但我們想要試著做的是，與其讓這些經驗讓我們變得堅硬，不如讓它們軟化我們。

And this is kind of the main message that Pema shares in her audiobook.

這也是 Pema 在她的有聲書裡分享的主要訊息。

Instead of being harsh or judgmental, we can look at these feelings with a loving kindness and with compassion, with light heartedness, maybe even a sense of humor because it helps us in recognizing that these hardships, it's just part of the human experience and it helps us become more connected with ourselves and with others, knowing that these struggles, they're not ours alone.

與其嚴厲或帶有批判，我們可以帶著愛與慈悲、輕鬆的心情，甚至幽默感來看待這些感受，因為這有助於我們認識到這些艱辛只是人類經驗的一部分，也能幫助我們與自己和他人連結更深，知道這些掙扎並非我們獨有。

This is just a little snippet, a little chapter out of PEMA's audiobook and it's really worth listening to.

這只是 PEMA 有聲書裡的一小段、一個小章節，真的非常值得聽。

I personally thought it was incredibly refreshing.

我個人覺得它非常令人耳目一新。

它有一種非常療癒、溫柔的，但是

also like a no nonsense approach to confronting the things that scare us.

同時也是一種務實、不囉嗦的方式來面對那些讓我們害怕的事情。

And the audiobook teaches us how we can see these problems as opportunities and how we can learn to be present with them in difficult times.

這本有聲書教我們如何將這些問題視為機會，以及如何在困難時期學會活在當下。