Name: 何時與如何練習有效的靜觀冥想 | Richard Davidson 博士與 Andrew Huberman 博士 (When & How to Practice Effective Meditation | Dr. Richard Davidson & Dr. Andrew Huberman)
Uploaded: 2026-03-22T21:40:53.000Z
Duration: 12 min 30 s

第二類條件句型

If one were going to choose to meditate and have the option to do it at a sort of liminal state between, let's say, being awake and going to sleep at night, or between sleep and shortly after one wakes up and starting the day versus in the middle of the day or in the middle of the morning, is there any advantage to placing meditation in one of these, what I'm calling liminal states or transition states between sleeping and awake in either direction?

如果我們想選擇禪修，並且可以在剛睡醒或睡前這類閾限狀態之間進行，或者是在一天中的其他時間，例如中午或上午，將禪修安排在這兩種睡與醒之間的閾限狀態或轉變狀態，會有什麼好處嗎？

情態副詞

I would say probably for most people, yes is the answer.

我會說，對大多數人來說，答案是肯定的。

But I think there's a lot of individual variability.

但我認為這當中有很多個人差異。

In general, I would say it's useful to meditate when you're feeling most awake and less sleepy.

一般來說，我會建議在感覺最清醒、睡意最少的時候禪修。

Sleepiness is an important obstacle in meditation, and there's a lot to say about that.

睡意是禪修時一個重要的障礙，這方面有很多可以討論的。

I expected you to say that one should meditate at a time when the brain is closest to sleep because you want to be in a state of mind that's less about controlling your thoughts.

我原本以為你會說，應該在腦袋最接近睡眠的時候禪修，因為你想要進入一種不太需要控制思緒的狀態。

But then again, I could also see an argument for how meditation involves a redirect of attention.

但話又說回來，我也能理解禪修涉及注意力轉移的說法。

所以，我們就來深入探討一下這個問題吧。

What is the meditative state that one is seeking for, quote, unquote, effective meditation?

所謂「有效禪修」，我們正在尋求的是什麼樣的禪修狀態呢？

So first let me say that just like there are hundreds of different kinds of sports, there are hundreds of different kinds of meditation.

所以，首先我想說的是，就像有數百種不同的運動一樣，也有數百種不同的禪修。

They have different effects on the brain and the body.

它們對大腦和身體有不同的影響。

And so I think it's really important that we not lump all of meditation together.

所以我認為，我們不應該將所有禪修一概而論，這一點非常重要。

So, for instance, if we were going to draw the parallel with exercise, maybe we'll do that several times today.

所以，舉例來說，如果我們要畫出與運動的平行線，今天可能會做幾次。

We can broadly lump exercise into cardiovascular and resistance training.

我們可以將運動廣泛地分為心血管運動和肌力訓練。

There's also mobility work, and then there's a bunch of other stuff with meditation.

還有活動度訓練，然後禪修也有很多其他種類。

我們可以建立一些廣泛類別嗎？

And then we can go into specific practices.

然後我們就可以深入探討特定練習。

所以，是的，我們可以建立一些廣泛類別。

So, and we've done that, we've published some papers that offer typologies for classifying different meditation states.

所以，我們也這樣做了，我們發表了一些論文，提出了用於分類不同禪修狀態的分類法。

So one kind of meditation we call focused attention meditation, and

其中一種禪修我們稱之為專注注意力禪修，而

focused attention meditation is where you are narrowing your aperture of awareness to a specific object.

專注注意力禪修就是你將覺察的範圍縮小到一個特定的對象。

It could be an external object, it could also be an internal.

這可以是外在的對象，也可以是內在的。

It could be, for example, your respiration, it could be a sound, and

它可以是你的呼吸，也可以是某種聲音，

And this is all broadly within the category of practices that we would say are cultivating aspects of awareness.

這一切都廣泛地屬於我們稱之為培養覺察面向的練習類別。

So another Awareness practice is what we call open monitoring meditation, and

另一種覺察練習是我們稱之為開放監控禪修，

open monitoring is where there is no specific focus, but

而開放監控就是沒有特定的焦點，

rather the aperture is broadened and there is no specific intention to focus on any one thing or another.

相反地，覺察的範圍會擴大，也沒有特定要專注於某件事或另一件事的意圖。

The invitation is to simply be aware of whatever is arising as it arises.

邀請你只是單純地覺察任何正在發生的事物。

One of the aspirations there, or the invitations is not to try to get rid of thoughts, because our minds and our brains are built to generate thoughts.

其中一個目標，或者說邀請，是不要試圖擺脫想法，因為我們的心智和大腦天生就會產生想法。

So there's no goal, if you will, to get rid of thoughts, but

所以，如果你願意的話，並沒有要擺脫想法的目標，

rather to if thoughts arise, that's another object that you can be aware of.

相反地，如果想法出現了，那也是你可以覺察的另一個對象。

You know, we talked about sleep and sleepiness and that earlier.

你知道，我們之前有聊到睡眠和睡意。

The goal, if you will, is not to change or to fix anything, if you will.

目標，如果你願意這麼說的話，並不是要改變或修正任何事情。

The invitation is to shift from a mode of doing to a mode of simply being.

邀請你從「做」的模式轉變到「是」的模式。

I want to talk about this thing about doing to being, because the language can sound a bit mystical and vague to people, but

我想談談這個從「做」到「是」的轉變，因為這個說法聽起來可能有點神祕和模糊，

as a longtime practitioner of Yoga Nidra, I've talked a lot about on this podcast.

但身為瑜珈睡眠法的長期練習者，我在這個 Podcast 上已經講了很多。

There's this instruction inside of Yoga Nidra to shift from thinking and doing to being and feeling.

在瑜珈睡眠法裡，有一個訓示是要從思考和做，轉變到是和感受。

Which is beautiful language, poetic, et cetera.

這聽起來很美，很有詩意等等。

But also, as neuroscientists and for the general public, I think it might be useful for us to just maybe just double click on that for one second.

但同時，身為神經科學家，也為了大眾，我覺得我們可以稍微深入探討一下。

As a neuroscientist, I think of thinking and doing as okay.

身為神經科學家，我認為思考和做是可以的。

So the opposite of that would be stop moving the body, thinking.

所以它的反面就是停止身體活動、思考。

Well, there's a whole discussion to be had about what is thinking in neuroscience, but

嗯，關於神經科學中的「思考」其實有很多討論空間，但

You wouldn't want to be ruminating on the past.

Presumably you would want to be more in a state of sensation and perceiving what's happening right now.

假設你希望處在一個感受和感知當下發生的一切的狀態。

So is that an appropriate breakdown or is it wrong?

那麼，這樣的劃分是恰當的，還是錯的呢？

I'm not trying to score an A with the professor here.

I'm trying to figure out when we hear move from thinking and doing to being and feeling, what does that mean in terms of actionable steps that people can take?

我想弄清楚，當我們從思考和行動轉向存在和感受時，這對人們可以採取的具體步驟有什麼意義？

Yeah, so I think that the way you describe it is basically accurate with a little bit of perhaps tweak.

是的，所以我覺得你描述的方式基本上是準確的，或許可以稍微調整一下。

So if one is invited to do this and one finds oneself ruminating or planning, for example, which is supposedly an activity you're, quote, not supposed to be doing, rather than trying to stop it, it's simply to be aware of it.

所以，如果有人被邀請做這件事，結果發現自己正在反芻或計畫，例如，這是一個你「不應該」做的事情，與其試圖阻止它，不如只是去覺察它。

Wow, I'm now planning or I'm now ruminating about something that happened in the past, what really is most important is the invitation not to change it, not to actively try to shift it, but

哇，我現在正在計畫，或者我正在反芻過去發生的某件事，最重要的是邀請自己不要去改變它，不要主動試圖轉移它，而是

And one of the, I think conjectures in all of this is that there's so much going on under the hood that we're typically not aware of.

我認為這一切中的一個猜測是，我們通常沒有意識到的事情實在太多了。

You know, our lives are moving at such a pace that the information that is transpiring is occurring at such a rapid rate that we are typically aware of only a small fraction of that.

你知道，我們的生活步調太快了，正在發生的資訊是以如此快的速度進行的，以至於我們通常只意識到其中一小部分。

And this is a practice that's inviting you to simply be aware of that.

而這就是一個邀請你單純覺察這一切的練習。

you know, not doing is a helpful kind of thing because if we're, if we're acting in the world, we obviously need to navigate and there are things we obviously need to do to be safe and to protect ourselves and so forth.

你知道，不作為其實是一種很有幫助的狀態，因為如果我們在世界上行動，我們當然需要應對，而且有些事情我們當然需要去做，來保護自己等等。

And so that will engage other mechanisms.

I'm interested in the possibility, or maybe you've seen this in the data that there are at least two different types of people, people who for instance, go through life feeling, doing, being, thinking and projecting things out into the world.

我對一種可能性感到好奇，或者你可能在數據中看過，至少有兩種不同類型的人，例如，有些人過著一種感覺、行動、存在、思考並將事物投射到世界上的生活。

Or maybe they're quiet people and they don't project much out into the world, but

或者他們是比較安靜的人，不太向外投射，但是

they're just doing their thing and they're not thinking about, they're thinking, they're not thinking about their doing, they're just doing.

他們只是在做自己的事，他們沒有去想，他們在思考，他們沒有去想他們的行動，他們只是在行動。

Then there are people who are always multi tracking like, you know, they're self conscious, they're very self aware.

然後有些人總是同時處理很多事情，你知道，他們很有自我意識，他們非常清楚自己。

And I'm wondering whether or not a form of meditation where somebody arrives at the meditation very self aware, like oh, there's my thought about that again.

我正在想，是不是有一種禪修方式，當一個人帶著非常強的自我意識進入禪修，就像「喔，我的那個想法又出現了」。

And working perhaps on not judging it could be beneficial, but

然後或許練習不去評判它會很有幫助，但是

perhaps what that person needs or would benefit from was just being in a state of freedom from their self monitoring.

也許那個人需要或會受益的是，能夠從自我監控中解脫出來。

Whereas the other person perhaps could clinician here could afford to be a little more self aware and realize, oh, you know, I'm in this mode where, and

相反地，另一個人也許可以，臨床醫生在這裡可以稍微多一點自我意識，然後意識到，「喔，你知道，我現在處於這種模式，然後

And you're naming something super important.

And you know, I think that the way you characterize the, the second person who is more self aware, it's, there's more than just self awareness in your description.

而且你知道，我認為你對第二種比較有自我意識的人的描述，你的描述中，不只是自我意識。

It's not just monitoring, but there's a kind of suppression almost.

這不只是監控，而是一種壓制。

It's a lot of work and it could be stifling for their creativity.

這真的很費力，而且可能會壓抑他們的創造力。

We had my friend David Cho on the podcast.

我們邀請了我的朋友 David Cho 來上我們的 Podcast。

That was actually the first time we had met, but

那其實是我們第一次見面，但是

we've become a good friends and he's a brilliant artist.

我們變成了好朋友，他是一位才華洋溢的藝術家。

And he talks about how the best art comes from just forgetting what anyone thinks or wants.

他談到最棒的藝術來自於全然忘記別人怎麼想或想要什麼。

You know, Rick Rubin talks about this just getting the audience out of your mind and just letting it flow through you.

你知道，Rick Rubin 也談到這點，就是把觀眾從你的腦袋裡請出去，讓靈感自然流淌。

我認為偉大的藝術家都是這樣做的。

字幕列表影片播放

何時與如何練習有效的靜觀冥想 | Richard Davidson 博士與 Andrew Huberman 博士 (When & How to Practice Effective Meditation | Dr. Richard Davidson & Dr. Andrew Huberman)

stuff

specific

perceive

meditation