and it's something that doesn't involve a lot of energy,

它沒有牽涉到太多的力量

it involves a kind of the cultivating attention in a particular way,

它是以某種方式培養注意力

the way I define it, is paying attention

我定義它為：注意(paying attention)

on purpose in the present moment, non-judgmentally

此時此刻 刻意的注意；不加批判

and then I like to add sometimes, as if your life depended on it

有時我會加上這句：「就像你的生活得依靠它一樣」

because it does,

因為真的是如此

attention is the faculty that allows us to navigate our lives

注意力是一種能夠導航我們人生的能力

in one way or another to actually know what's happening

不管怎麼樣，知道現在正在發生什麼事

or know that we don't know what's happening and find ways to

或者不知道正在發生什麼事

be in a wiser relationship to things that are going on in our lives

而能明智的面對事情

than being at the mercy, say,

對於一些情緒反應、瘋狂的想法，或者恐懼等等 能同理、包容它

of our own emotional reactions and crazy thoughts and

所以，正念是指：對現在刻意的注意，不加以批判

fears and so forth

如同你的生活需要依賴它一樣

so it's paying attention, on purpose, in the present moment, non-judgmentally

你也許會問：所謂的「注意」，是要去注意什麼呢？

as if your life depended on it

那其實並不重要，重要的是「注意力」本身

so paying attention to what? you might ask, well

注意力本身比你注意什麼，更為重要

it doesn't actually matter, it's the attending itself that's important

當你開始注意：我們的心注意了哪些事情時，

more important than what it is that you're paying attention to

你會發現　心無處不去（每個地方都去）

but that said, if you start to pay attention to how much attention we pay to anything

它從不靜止下來　這個想法、那個看法、這個反應

you begin to notice that the mind is all over the place

我們花了很多時間去計畫，或者擔心未來

it never sit still, this idea and that opinion and this reaction, and

花了很多時間追憶過去

we spend a huge amount of time planning and worrying about the future

誰對誰做了什麼事，或者它這樣為何行得通，或者行不通

and a huge amount of time reminiscing about the past and

現在這個時刻，是我們所活在的唯一時刻

who did what to whom or why it worked out this way or why it didn't work out this way

是我們能學習任何事情的唯一時刻

and the present moment, which is the only time that we're ever alive in

去表達任何愛或者情緒感受

the only time we could learn anything

是我們與身體相處的唯一時刻

express any kind of love or emotion

能看、聽、嗅、嚐、觸，或者溝通的唯一時刻

the only time we could be in our own body

就是現在

the only time we can see or hear or smell or taste or touch or communicate,

但是它完全被過去給排擠掉了

is now

被未來及過去的想法占據了

and yet the present moment gets completely squeezed out

當我們開始注意身體及內心

by all of our preoccupation with the future and the past

就像重新改造你的人生一樣

when we start to pay attention to our own mind and our own body

正念不是一種技術

it's like reclaiming your life,

雖然培養正念有很多不同的方法

mindfulness is not a technique

但是它其實就是一種同在 being,

although there are many, many different ways to cultivate mindfulness

與身體同在 being embodied,

it's actually a way of being, being embodied

與外在世界來來去去的平衡狀態同在 being in some sense equilibrium in with the comings and goings of the outer world

being in some sense, in equilibrium

即使對身體（呼吸等的）的進出、上下，也是如此

with the comings and goings of the outer world

身體當然有它的奧妙,有時也有嚴重的問題，是我們需要去面對處理的

and even the comings and goings and the ups and downs

身體有可能會產生健康等各方面的問題

of having a body, which, of course, has its wonders and is also

但只要我們有覺察的能力 , 為何不去發展它呢?

at sometimes, seriously problematic when we're dealing with

回想我們的教育體系及成長過程，大部分的時間我們接受了很多思考的訓練

health problems of one kind or another or things can happen to the body

思考是一件很棒的事,力量非常強大

and as long as we have this capacity for awareness

人類某些最偉大的成就是來自於思考

why not develop it? much of the time

來自於想像力,以及創造力

if you think about our educational system and how we grow up

但是另外有一個 與思考一樣強有力的

we are trained more and more and more to get into thinking

就是正念力 覺察力

and thinking is wonderful stuff, very powerful,

但是卻沒有做覺察及注意力的訓練

some of the greatest the achievements of humanity

而是對思考做了很多的訓練

come out of thought, and out of imagination and out of creativity

結果當漫長的一天結束, 我們準備上床睡覺

but the other piece o f it, thats equally as powerful

往往因為無法處理內心的想法而睡不著

as the capacity for thought, is the capacity for awareness

同樣的想法不斷重覆的出現

but we get no training in awareness and attention

我們想把它關掉

huge amount of training in thought

但你愈想關掉 它們就愈會回來 然後你很快的就失眠了

so a lot of the time when we need getting to bed at the end of a long day

或者由於這種慢性焦慮 讓你身心緊繃

we can't deal with our thoughts that we can't sleep

或者反覆出現的沮喪想法 把你拖向絕望的深淵

they just cant perseverate over and over and over again, the same thoughts

讓人感到很難過

we want to shut them out

然後不斷重覆生起諸如此類的想法：我是怎麼了?

the more you try to shut them out, the more they come in ,and pretty soon you don't get to sleep

為什麼大家不喜歡我 ? 為什麼她不看我.....

or you wind up with that basic chronic anxiety or some kinda condition or other

這些都只是想法 : 我不好、我太老了

depressive rumination can spiral you into depression

我的人生愈來愈糟了

a little bit of sadness and then

這些想法 都只是想法而已,但是我們大部分的時間都把它們認為是事實

that triggers this kinda perseverating constantly, what's wrong with me?

所以正念是一種與身心及外在關係 同在的方法

why don't people like me? why didn't she look at me? whatever it is

它賜給我們全新角度的自由 穿過上下及內外

these are all thoughts, I'm no good, I'm too old

對生命、人們、欲望及恐懼 有全新角度的自由

my life is all downhill from here

最重要的是 對身體 (有全新角度的自由)

all of those things, they're only thoughts, but most of the time we think of them as the truth,

我們大多不想接近自己的身體

so a mindfulness does, in a way, it embraces the actuality of

除非是在特殊狀況或時間

the mind, the heart, the body and our relationality with the outer world

有這些身體的經驗是很棒的

and gives us new degrees of freedom

但是 我們大多的時間是用在脖子以上

to navigate the ups and the downs and the ins and outs of our relationships,

思考、思考、思考、思考

with life, with other people, with our own aspirations and our own fears

然後真的相信 這麼多的想法就是事實

and also and most fundamentally with our own body,

用狹窄的帶子把自己給綑綁起來了　它本來可能是很寬廣的人生經驗

now most of us don't want to go anywhere near our own body

英文字幕 :大西啟介；中譯：牧行者

except under very specialized circumstances particular times,

it seems like, wow, it's wonderful to have these bodily experiences

but a lot of the time we're just pretty much up here

thinking, thinking, thinking, thinking

and really believing so many of these thoughts as the truth

that we wind up in a very narrow band of what's actually possible for us in terms of our human experience

英文字幕：大西啟介