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  • When I was first learning to meditate, the instruction was to simply

    當我開始學習靜坐時,它的方法很簡單,

  • pay attention to my breath and when my mind wandered, to bring it back. The instruction was simple enough

    專注在呼吸而且當心思已經放空時,盡快回神過來。方法很簡單又明確

  • but I was missing something really important. So why is it so hard to pay attention?

    但是我錯過了一些重要的事情。為什麼很難去專心靜坐呢?

  • It turns out that we're fighting one of the most evolutionarily conserved learning processes

    原來我們面對的是近年來已經在科學上被證實過,最先進的「保守的學習過程」

  • currently known in science. This reward-based learning process is called positive and negative

    之一。這個獎勵的學習過程在正面以及負面

  • reinforcement, and basically goes like this: we see some food that looks good. Calories! Survival!

    都會被放大的,但是基本上是這樣:我們看到食物就想到卡路里,要吃才能活下去啦!

  • We eat the food, we taste it, it tastes good. Our bodies send a signal to our brain that

    我們吃食物,品嚐它,嚐起來還真不錯。我們的身體像大腦傳遞一個訊號

  • says remember what you're eating and where you found it. See food, eat food, feel good, repeat.

    說:記得你吃的東西還有它是在哪得到的嗎?找食物,吃食物,感覺很棒,重複再來。

  • Trigger, behaviour, reward. Well after a while our creative brains say: "You know, next time

    觸發,行為,獎勵。過一陣子後我們聰明的大腦說:你知道嗎?下一次

  • you feel bad, why don't you try eating something good... So you'll feel better?"

    你感覺很差的話,吃一點東西吧。 有感覺好一點了嗎?

  • Same process, just a different trigger. Maybe in our teenage years, and we see those rebel kids outside

    一樣的過程,只是不一樣的觸發點。或許在我們的青少年時期我們看到那些叛逆的孩子在外面

  • smoking, we think, "Hey! I wanna be cool!" So we start smoking. See cool, smoke to be cool,

    抽菸。Hey! 我想要變酷! 然後我們就開始抽菸。 看到別人很酷,抽煙變得很酷,

  • feel good. Now with these same brain processes we have gone from learning to survive to literally

    感覺超棒。這些一樣的流程在大腦裡從學習到生存甚至到

  • killing ourselves with these habits. In the lab we studied whether mindfulness training

    因為那些壞習慣扼殺我們自己。在實驗室裡,我們研究是否謹慎的訓練

  • could help people quit smoking. Now with mindfulness training, we focused on being curious. What?

    可以幫助人們戒菸。有了謹慎的訓練,我們花功夫保持好奇,什麼?

  • Yeah we said, "go ahead and smoke, just be really curious about what it's like when you do."

    是的,我們告訴他們,去吧盡量抽。只要對「當你抽的時候是什麼感覺」這件事保持好奇

  • and what did they notice? Well here's an example from one of our smokers. She said "Mindful

    還有什麼是他們注意到的呢?好,這裡有個我們其中一個抽煙者的例子,她說用想像的抽煙:

  • smoking: smells like stinky cheese, and tastes like chemicals." What she discovered just by

    聞起來很像臭掉的起士,還有嚐起來像化學藥品,她藉由對抽煙的警覺及好奇發現:

  • being curiously aware when she smoked was that smoking tastes like shit. She started

    當她抽煙的時候菸抽起來就像大便一樣。她開始

  • to become disenchanted with her behaviour. The prefrontal cortex understands that we

    對他的行為感到心灰意冷。前額葉表層瞭解我們

  • shouldn't smoke. And it tries its hardest to help us change our behaviour. Unfortunately

    不應該抽煙。並且盡最大努力試著幫助我們改變我們的行為。不幸的

  • this is also the first part of our brain that goes offline when we get stressed out. Now,

    當我們壓力大的時候,它也是我們大腦第一個關閉的部分。現在

  • when the prefrontal cortex goes offline, we fall back into our old habits. Which is why

    當我們的前額葉關閉時,我們又開始了我們的壞習慣。也就是為什麼

  • this disenchantment is so important. Seeing what we get from our habits helps us understand

    這個清醒的狀態這麼重要。看看我們從這些壞習慣裡得到什麼可以幫助我們了解

  • them in a deeper level. But over time as we learn to see more and more clearly the results

    它們更深的境界。但是當隨著時間的過去,我們學到了看到更多且更清楚的我們行為所產生

  • of our actions, we let go of old habits and form new ones. Mindfulness is just about being

    的結果。我們拋棄舊的習性並培養新的。「正念」就是

  • really interested and getting close and personal with what's actually happening in our bodies

    非常的投入、試著去接近並且親自去體驗真實發生在我們

  • and minds from moment to moment. And this willingness to turn toward our experience

    身體還有心理的每一個時刻。這種意願變成我們的經歷,

  • is supported by curiosity which is naturally rewarding. It feels good. We start to notice

    並被好奇心支持,也就是天生的獎勵。這感覺真的很棒。我們開始去注意

  • the cravings are simply made up of body sensations. There's tightness, there's tension, there's

    渴望是非常簡單被身體的感動所製造出來的,緊張、不安、

  • restlessness, and that these body sensations come and go. This might sound too simplistic

    煩亂,還有這些身體變化的感覺。這可能聽起來太簡單

  • to affect behaviour but in one study we found that mindfulness training was twice as good as gold standard

    不至於影響到我們的行為。但是在一個研究中顯示:「正念」的訓練的效果是高標準的兩倍,

  • therapy at helping people quit smoking. So It actually works. So if you don't smoke or

    在幫助人們戒菸的治療的比例上。 這的確很有用。如果你不抽煙

  • stress eat, maybe the next time you feel this urge to check your email when you're bored

    或是吃東西舒壓的現象,也許下次你感覺這個驅使你檢查信箱,當你無聊的時候

  • or you're trying to distract yourself from work, see if you can just be curiously aware

    或者你正在試著把自己的從工作裡抽離。如果你可以保持好奇的意識到

  • of what's happening in your body and mind in that moment. Notice the urge, get curious,

    你的身體和心理在那個時刻所發生的事。驅策自己、保持求知

  • feel the joy of letting go, and repeat. Thank you.

    享受如釋重負的感覺,然後重複著做,謝謝。

When I was first learning to meditate, the instruction was to simply

當我開始學習靜坐時,它的方法很簡單,

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