because we've got ideas and opinions about everything

因為我們對任何事都有看法及意見

likes and dislikes

喜歡、討厭

but what awareness does is, it doesn't say, okay, no judging

但是正念並不是說 不准批判

that's not what mindfullness is about

這不是正念所說的方法

it's about welcoming the judging and holding that in awareness and

而是接納批判　然後用正念去把持它

seeing how caught up we are, in our own likes and dislikes

看到我們是如何被自己的喜歡及厭惡所纏住

how driven we are, by that kind of

如何被執取的衝動

impulse to clinging and to grasp and to self-identify, or

以及自我識別self-identify所操縱

if you don't like it, if it's aversive, push it away, I hate this, I don't want this

或者相反的，如果不喜歡的話，就想把它推開

this is frightening

我討厭它，我不想要它　這太可怕了

and then who suffers? who suffers from that?

然後是誰在受苦呢？誰為此感到痛苦？

We suffer, we suffer if we cling, we suffer if we recoil

我們受苦, 因執取而受苦　因退縮而受苦

so, if this is about liberation from suffering

所以，若想要脫離痛苦

the only thing that can actually liberate us from our own delusion and our own craziness

唯一能讓我們真正脫離迷惑、瘋狂

and our own fear ,and our own lack of comfort in our own skin,

脫離恐懼、無法放鬆與自在、

is this essence of being, that is already okay

最重要的就是「同在」　一切都沒有關係

it's not like the people who come to our clinic with cancer and heart disease and chronic pain and everything

這並不像是到我們診所的病人,他們患有癌症、心臟病或者慢性病

they have all these major diseases and disorders

他們有較嚴重的疾病或失調

but we're not trying to take it away from them or fix it,

但我們並不是試圖要把它們除掉或者修復

we're inviting them to put out the welcome mat for the full dimensionality of their experience,

而是對於所有這些經驗　放一張迎賓毯，歡迎他們

befriend how it is in the body

善待它們是如何在身體裡面

even if that's the last place you wanna go

縱使你根本不想這麼做

to turn towards the intensity of the pain in the body or in the heart

也要去面對劇烈的身心痛苦

and to embrace it.

去擁抱它

and when you do that, things shift

當你這麼做時　事情會轉變

and very often the very body as well as the brain, and as well as the bones, as well as the skin

通常身體、大腦、骨骼、皮膚

has its ear to the rail and

它們有自己的耳朵 會接收到這個訊息

it starts to shift because we're one unified biological whole

於是事情開始轉變 因為我們成為一個統整的生物體

we're an organism

我們是有機體organism

and so when we align in a certain way with mindfulness

當我們以正念方式去排列時

there's a way in which the physiology follows

就有生物學方面的結果產生there's a way in which the physiology follows

now studies are coming out now that are showing that in eight weeks of training with MBSR

現在有研究顯示 八週的正念減壓訓練

we have morphological changes

會有形態學 morphology的改變

in all sort of brain regions

在所有的大腦區域

not just activity changes in the prefrontal cortex,

不是只有大腦額前葉皮質(prefrontal cortex)的活動改變

but actually morphological thickening in regions of the hippocampus

海馬體（Hippocampus）區域也變厚了

which is involved in learning and memory and also various other regions of the brain

它與學習、記憶及大腦各方面(功能)有關

that altogether actually collaborate

它們共同合作

in allowing us to navigate our life and make wise, discerning decisions

讓我們能夠駕馭生活 做出有智慧而敏銳的決策

about what's valuable, what's not valuable

對於什麼是有價值的、什麼是沒有價值的

what's gonna cause more pain, what's gonna cause more suffering, what's gonna cause greater happiness

什麼會引起痛苦、什麼會引起更多的痛苦、什麼會帶來更多的快樂

and then to navigate that kind of way

然後找出方法

so the research is pointing very much in that direction

這是研究所顯示的方向

英文字幕：大西啟介

英文字幕:大西啟介；中譯:牧行者