attention to my breath and when my mind wandered to bring it back sounded simple

注意我的呼吸，當我的頭腦徘徊，把它帶回聽起來很簡單的

enough yet I'd sit on these silent retreats sweating through t-shirts in

夠了，但我'會坐在這些沉默的撤退汗水通過T恤在

the middle of winter I take naps every chance I got because it was really hard

冬天的時候，我一有機會就睡午覺，因為真的很辛苦

work actually it was exhausting the instruction was simple enough but I was

工作其實是很累的，教學很簡單，但我是。

missing something really important so why is it so hard to pay attention well

漏掉了很重要的東西，所以為什麼很難注意好

studies show that even when we're really trying to pay attention to something

研究表明，即使當我們'真的想注意的東西。

like maybe this talk at some point about half of us will drift off into a

就像也許這個談話在某些時候我們一半的人將會漂移到一個。

daydream or have this urge to check our Twitter feed so what's going on here it

白日夢或有這種衝動，以檢查我們的Twitter飼料，所以什麼'是怎麼回事在這裡它

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

原來，我們'戰鬥的一個最進化保存的學習。

processes currently known in science one that's conserved back to the most basic

目前科學界已知的過程中，有一個最基本的過程是保存下來的

nervous systems known to man there's forward based learning process is called

人類已知的神經系統有'的前向學習過程稱為

positive and negative reinforcement and basically goes like this we see some

正負強化，基本上是這樣的，我們看到一些。

food that looks good our brain says calories survival we eat the food we

食物，看起來不錯我們的大腦說卡路里生存我們吃的食物，我們。

tasted it tastes good and especially with sugar our body sent a signal to our

嚐到了它的味道，尤其是糖，我們的身體發出了一個信號，我們的

brain that says remember what you're eating and where you found it we lay

大腦說，記住你吃什麼'你發現它的地方，我們躺在那裡。

down this context-dependent memory and learn to repeat the process next time

記下這段與情境有關的記憶，並學會在下次重複這一過程。

see food eat food feel good repeat trigger behavior reward simple right

看到食物吃到食物感覺良好重複觸發行為獎勵簡單的權利。

well after while our creative brain say you know what you can use this for more

過了一會兒，我們的創造性的大腦說，你知道什麼 你可以用這個做更多。

than just remembering where food is you know next time you feel bad why don't

比只是記住食物在哪裡 你知道下一次你覺得不好為什麼不';。

you try eating something good so you'll feel better we think our brains for the

你試著吃點好東西，這樣你'會感覺更好，我們認為我們的大腦為。

great idea try this and quickly learn that if we eat chocolate or ice cream

偉大的想法嘗試這一點，並很快了解到，如果我們吃巧克力或冰激凌。

when we're mad or sad we feel better same process just a different trigger

當我們生氣或悲傷，我們感覺更好 同樣的過程，只是不同的觸發器。

instead of this hunger signal coming from our stomach this emotional signal

而不是來自我們胃部的飢餓信號 這個情緒信號。

feeling sad triggers that our to eat maybe in our teenage years we

感到悲傷的觸發器，我們的吃 也許在我們的十幾歲，我們

were a nerd at school and we see those rebel kids outside smoking we think hey

是一個書呆子在學校 我們看到那些叛逆的孩子 外面吸菸，我們認為嘿

I want to be cool so we start smoking the Marlboro Man wasn't a dork and that

我想成為一個很酷的人，所以我們開始吸菸 萬寶路人是不是一個白痴，這

was no accident see cool smoke to be cool

無獨有偶，見涼煙就涼

feel good repeat trigger behavior reward and each time we do this we learn to

感覺良好的重複觸發行為獎勵，每次這樣做，我們學會了

repeat the process and it becomes a habit

屢教不改

so later feeling stressed out triggers that urge to smoke a cigarette or to eat

所以後來覺得壓力大了，就會有抽菸或吃東西的衝動。

something sweet now with these same brain processes

現在的甜頭與這些相同的大腦過程

we've gone from learning to survive to literally killing ourselves with these

我們已經從學習生存到字面上殺死自己與這些

habits obesity and smoking are among the elite event about causes of morbidity

習慣肥胖和吸菸是關於發病原因的精英事件之一

and mortality in the world so back to my breath what if instead of fighting our

和死亡的世界，所以回到我的呼吸，如果而不是打我們的。

brains are trying to force ourselves to pay attention we instead tapped into

大腦正試圖強迫自己注意，我們反而挖掘到了

this natural reward based learning process but added a twist what if

這種基於自然獎勵的學習過程，但增加了一個轉折，如果

instead we just got really curious about what was happening in our momentary

相反，我們只是得到了真正的好奇 發生了什麼事在我們的瞬間

experience I'll give you an example in my lab we studied whether mindfulness

經驗我給你舉個例子，在我的實驗室裡，我們研究了心態是否是

training could help people quit smoking now just like trying to force myself to

訓練可以幫助人們戒菸，現在就像試圖強迫自己

pay attention on my breath they could try to force themselves to quit smoking

注意我的呼吸，他們可以嘗試強迫自己戒菸。

and the majority of them had tried this before and failed on average six times

他們中的大多數人以前都嘗試過，平均失敗了6次。

now with mindfulness training we dropped a bit about forcing and instead focused

現在，通過心態訓練，我們放棄了一些關於強迫的東西，而是專注於

on being curious in fact we even told them to smoke what yeah we said go ahead

在被好奇其實我們甚至叫他們抽菸什麼的是的我們說去吧。

and smoke just be really curious about what it's like when you do and what did

和吸菸只是真的很好奇什麼它&#39；的樣子，當你做，什麼做了

they notice well here's an example from one of our smokers she said mindful

他們注意到這裡'的例子，從我們的一個吸菸者，她說心靈的

smoking smells like stinky cheese and tastes like chemicals yuck

吸菸聞起來像臭奶酪，味道像化學品，呸

now she knew cognitively that smoking was bad for her that's why she joined

現在，她知道在認知上，吸菸對她是有害的 這就是為什麼她加入了

our program what she discovered just by being curiously aware when she smoked

我們的節目中，她發現了什麼，只是通過好奇地意識到，當她抽

was that smoking tastes like shit

是，吸菸的味道像狗屎

now she moved from knowledge to wisdom she moved from knowing in her head that

現在，她從知識走向了智慧 她從腦海中的知識走向了智慧

smoking was bad for her to knowing it in her bones and this spell of smoking was

吸菸對她來說是有害的，她從骨子裡就知道這一點，而這種吸菸的咒語是

broken she started to become disenchanted with her behavior now the

她開始對自己的行為感到不滿，現在的她，已經是破罐子破摔了。

prefrontal cortex that youngest part of our brain from an evolutionary

前額葉皮層

perspective it understands on an intellectual level that we shouldn't

角度來看，它在知識層面上明白，我們不應該'。

smoke and it tries its hardest to help us change our behavior to help us stop

煙，並努力幫助我們改變行為，幫助我們停止

smoking to help us stop eating that second that third that fourth cookie we

吸菸，以幫助我們停止吃 第二個，第三個，第四個餅乾，我們。

call this cognitive control we're using cognition to control our behavior

稱為認知控制 我們用認知來控制我們的行為

unfortunately this is also the first part of a brain that goes offline when

不幸的是，這也是大腦的第一個部分，去離線，當

we get stressed out which isn't that helpful now we can all relate to this in

我們得到壓力，這是不是'沒有幫助，現在我們都可以涉及到這一點在。

our own experience we're much more likely to do things like yell at our

我們自己的經驗，我們'更可能做的事情，如大喊大叫我們的。

spouse or kids when we're stressed out or tired even though we know it's not

配偶或孩子，當我們'壓力大或疲憊，即使我們知道它'不

going to be helpful we just can't help ourselves

我們只是不能幫助自己。

now when the prefrontal cortex goes offline we fall back into our hold

現在，當前額葉皮層脫機時，我們又回到了我們的控制之中

habits which is why this disenchantment is so important seeing what we get from

習慣，這也是為什麼這種不捨如此重要的原因，看到我們從。

our habits helps us understand them in a deeper level to know in our bones so we

我們的習慣有助於我們更深層次的瞭解它們，從骨子裡知道，所以我們的

don't have to force ourselves to hold back or restrain ourselves from behavior

不用強迫自己忍耐或約束自己的行為。

we're just less interested in doing it in the first place and this is what

我們'只是一開始就不太願意做，這就是所謂的

mindfulness is all about seeing really clearly what we get when we get caught

心靈是所有關於看到真的清楚 我們得到什麼時，我們得到了抓住。

up in our behaviors becoming disenchanted on a visceral level and

在我們的行為中，在內臟層面上變得不受歡迎，並在我們的行為中變得不受歡迎。

from this disenchanted stance naturally letting go this isn't to say that proof

從這種不甘心的立場自然而然地放手，這並不是說證據

magically we quit smoking but over time as we learn to see more and more clearly

神奇的是，我們戒菸了，但隨著時間的推移，我們學會了看得越來越清楚。

the results of our actions we let go of old habits and form new ones the paradox

棄舊圖新

here is that mindfulness is just about being really interested in getting close

這裡是，心態只是關於真正的興趣接近。

and personal with what's actually happening in our bodies and minds from

和個人的實際發生在我們的身體和頭腦中，從

moment to moment this willingness to turn toward our experience rather than

此時此刻，這種願意轉向我們的經驗，而不是。

trying to make unpleasant cravings go away as quickly as possible and this

試圖讓不愉快的慾望儘快消失，而這

willingness to turn toward our experience is supported by curiosity

願意轉向我們的經驗是由好奇心支持的。

which is naturally rewarding what does curiosity feel like it feels good

這是很自然的回報好奇心是什麼感覺，它感覺很好

and what happens when we get curious we start to notice that cravings are simply

當我們感到好奇的時候會發生什麼 我們開始注意到慾望只是

made up of body sensations oh there's tightness there's tension

由身體的感覺，哦，有緊繃感，有緊張感。

there's restlessness and that these body sensations come and go these are

有&39;的不安和這些身體的感覺來和去這些都是

bite-size pieces of experiences that we can manage from moment to moment rather

點點滴滴的經驗，我們可以管理的時刻，而不是時刻。

than getting clobbered by this huge scary craving that we choke on in other

而不是被這種巨大的可怕的渴望所吞噬，我們在其他地方被噎住了

words when we get curious we step out of our old fear-based reactive habit

當我們感到好奇的時候，我們就會從過去的恐懼的被動習慣中走出來。

patterns and we step into being we've become this inner scientist where we're

模式和我們步入存在 我們已經成為這個內在的科學家 我們在那裡

eagerly awaiting that next data point know this might sound too simplistic to

翹首以待下一個數據點，我知道這聽起來太簡單了。

affect behavior but in one study we found that mindfulness training was

影響行為，但在一項研究中我們發現，心態訓練是

twice as good as gold standard therapy at helping people quit smoking so it

在幫助人們戒菸方面是金標準療法的兩倍，所以它

actually works and when we studied the brains of experienced meditators we

實際上，當我們研究了有經驗的冥想者的大腦時，我們發現

found that parts of a neural network of deaf self-referential processing called

發現，聾人自我參照加工的神經網絡的部分稱為

the default mode network we're at play now one current hypothesis is that a

默認模式網絡，我們'在玩現在一個當前的假設是，一個。

region of this network called the posterior cingulate cortex is activated

這個網絡的後扣帶皮層區域被激活。

not necessarily by craving itself but when we get caught up in it when we get

不一定是渴望本身，但當我們陷入其中，當我們得到

sucked in and it takes us for a ride in contrast when we let go step out of the

被吸住了，它帶著我們去兜風，與此形成鮮明對比的是，當我們放開手腳踏出

process just by being curiously aware of what's happening this same brain region

進程，只是通過好奇地意識到發生了什麼'這個相同的大腦區域。

quiets down now we're testing app and online based mindfulness training

平靜下來，現在我們'正在測試應用程序和基於在線的心態訓練。

programs that target these core mechanisms and ironically use the same

瞄準這些核心機制的程序，並諷刺地使用相同的。

technology that's driving us to distraction to help us step out of our

的技術，讓我們分心，幫助我們走出我們的。

unhealthy habit patterns of smoking of stress eating and other addictive

吸菸、壓力飲食和其他成癮性的不健康習慣模式。

behaviors now remember that bit about context dependent memory we can deliver

行為，現在還記得我們可以提供的關於上下文依賴性記憶的那點東西嗎？

these tools to people's fingertips in the context that matter most so we can

在最重要的情況下，將這些工具送到人們的指尖，這樣我們就可以做到

help them tap into their inherent capacity to be curiously aware right

幫助他們開發他們與生俱來的好奇心，使他們能夠正確地認識到自己的能力。

when that urge to smoke or stress eat or whatever arises so if you don't smoke or

當衝動吸菸或壓力吃或任何東西出現，所以如果你不'吸菸或。

stress eat maybe the next time you feel this urge to check your email when

壓力吃也許下一次你覺得這種衝動檢查你的電子郵件時

you're bored or you're trying to distract yourself from work or maybe to

你'無聊或你'試圖分散自己的工作或也許

compulsively respond to that text message when you're driving

當你開車時，強迫性地回覆那條簡訊。

see if you can tap into this natural capacity just be curiously aware of

看看你是否能挖掘這種自然的能力，只是好奇地意識到。

what's happening in your body in mind in that moment it will just be another

在你的身體中發生了什麼，在那一刻，它將只是另一個在你的身體中發生了什麼。

chance to perpetuate one of our endless and exhaustive habit loops or step out

機會，使我們無休止的、疲憊不堪的習慣循環延續下去，或者跳出

of it instead of see text message compulsively text back feel a little bit

的，而不是看到簡訊就強迫性地回簡訊的感覺有點兒。

better notice the urge get curious feel the joy

好奇心更強，好奇心更強，樂在其中

of letting go and repeat thank you

放棄和重複的感謝