the same parts of your brain as taking psilocybin mushrooms.

都會激發大腦中某些區塊

On top of this, meditating has been shown

除此之外，研究結果也顯示冥想

to lower depression, anxiety and stress,

有助降低憂鬱情緒、焦慮以及壓力

and it increases confidence, your immune system,

有助於增加自信心、免疫系統

and it also raises your levels of empathy.

還可以加強同理心

Instead of me just telling you about successful people

我不告訴你有哪幾位成功人士有冥想的習慣

who meditate, I'm going to just show you four clips

而是直接給你看四位有冥想習慣

of four incredibly successful people in their chosen fields

而且在各自領域表現傑出者的短片

who practice something called transcendental meditation,

他們使用的是超覺冥想

which is just a form of meditating.

這是一種冥想方式

- I meditate every day.

- 我每天都會冥想

I meditate every day, and it helps me,

我每天冥想，這對我有益

it's like having an anchor.

冥想就像是我心中的船錨

If I don't do it,

如果我沒冥想的話

I feel like I'm constantly chasing the day.

會感覺自己不斷被時間追著跑

- I've been a TMer for about five years now

- 我已經超覺冥想了五年

and it is one of the important tools

這是我生命中養成且最重要的

I've adopted in my own life.

習慣之一

- So everyone in my life meditates.

- 我認識的人都會冥想

I am a big proponent of meditation

我大力推廣冥想運動

and for radio, I feel it added tremendous creativity

以我的廣播節目來說，早上和下午冥想

and having that morning and afternoon.

幫助我啟發大量的創意

In fact, to this day, after I do the radio show,

事實上，到至今也是如此，我下節目後

my head is pounding so bad from the headphones

我的頭被耳機搞得頭痛欲裂

and the loud noise and five hours of headphones and talking.

每天戴著耳機五小時說話，還有忍受那種音量

I mean, it's exhausting.

我的意思是，這樣真的很累

I go and I meditate and I walk out

冥想後、走出公司

and I have the whole rest of my day.

再次感覺精力充沛

- And you gave a great definition of what meditation was.

- 你給了冥想一個很好的定義

- Yeah, I said that it's like you have a cell phone

- 對，我說冥想就像你有一支手機

and then somebody gives you the charger

之後，有人給了你充電器一樣

and you go, oh, now this thing,

你會說：「哦！有了這個

I can get this thing up to a hundred any time I want.

我隨時都可以把電充滿。」

- Yeah, fully juiced.

- 對啊，電力滿格

- Yeah, fully.

- 對，滿格

- The power of fully juiced.

- 電力滿格的精力

- Yeah, yeah.

- 對啊

- [Narrator] So after watching that,

- [旁白] 看了這四部影片後

I think we can all agree

我相信大家都同意

that meditating is at least a little bit helpful.

冥想至少有點好處

But what exactly does it do for us?

但冥想對我們到底有什麼好處呢？

Because there are so many benefits to meditation,

因為冥想的好處有太多了

I don't have time to go through all of them,

我不會一一在影片中說明

but I am going to go over my top five

而是說明五種我個人

personal favorite reasons to meditate.

最喜歡的冥想好處

The first main point is that meditation improves

第一個好處是，冥想有助於

learning, memory and self-awareness.

學習、記憶力，以及自我察覺

Long term practice of meditation increases

長期冥想可以增加

grey matter density in the areas of the brain

大腦內掌控自我察覺能力

associated with self-awareness,

同理心以及自省能力

compassion and introspection.

區塊的灰質密度

Grey matter is made up of the cell bodies

灰質由體內的神經細胞

of nerve cells.

組成

So basically, the more grey matter you have

基本上，腦內那塊區塊的灰質越多

in a certain area of your brain,

你在該領域的表現

the smarter you'll become in that certain area.

就會越好

And in my opinion, self-awareness

我認為，自我察覺能力

is the number one most important trait

是在成功的事業

when it comes to being successful in business,

感情關係、學校，以及日常所有活動

relationships, school, or really anything at all in life.

最重要的能力

The second reason is that mindfulness meditation

第二個好處是，心感冥想

decreases feelings of loneliness.

這種冥想有助於降低寂寞感

A study from the Carnegie Mellon University

卡內基美隆大學 一項研究報告

indicates that mindfulness meditation training

指出心感冥想訓練

is useful in decreasing feelings of loneliness

有助於降低寂寞程度

which in turn decreases the risk

這可以進一步降低

of morbidity and mortality.

生病以及死亡的機率

As I've said in the past, I believe a big reason

就像我在之前提到的，我認為大多人

why people don't get into the right relationships

之所以找不到理想伴侶

is because they're often looking for another person

是因為他們常常找人

to complete them.

填補不安定感

But when you practice meditating and you decrease

但如果你冥想的話，就可以降低

that feeling of loneliness and you decrease

寂寞感，也可以降低那種

that incomplete feeling,

不安定感

you're much more likely to find the right person

這樣一來，你就比較可能找到對的人

who will make you truly happy.

能讓你真正感到開心的人

The third benefit of meditation is that it lengthens

第三個好處是，冥想有助於增加

your attention span, and I think today,

專注時間，我認為現今生活中

with all the distractions in our lives,

有太多讓我我們分心的事物

this is more important than ever.

專注這一點變得尤其重要

To put it simply, if you do something called

簡而言之，如果你做的是

focused-attention meditation,

專注力冥想

you're basically training your attention span,

基本上這就是在訓練你的專注時間

similar to how you would train your biceps in the gym.

和你在健身房訓練二頭肌類似

If you do this on a regular basis,

如果在日常生活中練習專注力冥想

you will be able to focus on a certain task

能有助你專注在特定事情上

for much longer without getting distracted.

更久，而不會被其他事物分心

It does not have to be a lot of meditating.

不用冥想很多天就可以得到好處

In fact, a study has shown that if you practice

事實上，研究顯示，只要

meditation for only four days,

冥想四天

this actually could be enough

就可以有效

to increase your attention span.

加長你的專注時間

The fourth reason is that meditation helps fight addictions.

第四個好處是，冥想有助於擊退成癮事物

Now when I say the word addictions,

我這邊提到成癮事物

I don't necessarily mean big addictions

不一定是嚴重成癮

like being addicted to drugs or alcohol

像是吸毒以及酗酒之類的

but I'm also talking about small addictions

我指的成癮也代表的是，輕微的成癮事物

like constantly checking your Instagram,

像是經常性查看 IG

constantly checking your Facebook messages

經常性查看 FB 私訊

or even your emails

或是電子郵件

or simply just being addicted to your phone in general.

或單純是手機成癮這種情況

The mental discipline you can develop through meditation

你可以藉由冥想來加強你的精神紀律

may help you break dependencies

讓你破除對這些事物的依賴

by increasing your self-control and awareness

加強做出成癮習慣前的

of the triggers for addictive behaviors.

自制以及自我察覺能力

One study that taught 19 recovering alcoholics

一項研究中，研究人員教導 19 位戒酒的酒精成癮者

how to meditate, found that participants

冥想，發現接受冥想訓練

who received the training

的受試者

got much better at controlling their cravings

控制喝酒渴望的意志力變強了

and it lowered the stress associated with the cravings.

也降低了渴望喝酒相關事物的壓力

And again, this is linked to building

再次，冥想是幫助建立腦內

that grey matter density in the self-awareness

自我察覺區塊灰質

part of the brain.

的一種連結

The fifth main benefit of meditation

第五個好處是，冥想能夠

is that it reduces stress and anxiety in general.

普遍降低壓力以及焦慮

A study from the University of Wisconsin-Madison

威斯康辛大學麥迪遜分校一項研究

indicates that the practice of open monitoring meditation,

指出開放式冥想

which again, is just a very basic form of meditation

同時一種非常基本的冥想方式

reduces the grey matter density

能夠減少腦內和焦慮與壓力相關

in the areas of the brain related with anxiety and stress.

區塊灰質的密度

Meditators were much more able to attend

有冥想習慣的人較能

moment to moment focus.

專注於片刻記憶

So all that means is if there was a problem

這表示，如果冥想者

that entered the meditator's life,

遇到了問題

it is much easier for them to move on

他們比較能把注意力

to the next thing and it's much easier for them

轉移到別的事，也較容易

to address the problem.

解決問題

While someone who doesn't practice meditation,

而沒有冥想習慣的人

oftentimes, they get so hung up

經常會因為某個問題或議題

on that one problem or issue,

而糾結在那

it could ruin their whole day

這可能會毀了一整天的時間

and even ruin their week sometimes.

有時甚至影響整個星期

I can honestly say that meditation has changed my life

講真的，冥想真的改變了我的人生

and I'm not trying to sell you anything.

但我沒有要向你推銷商品

I'm not trying to get you to download some app.

也不會叫你去下載什麼 app

I am just sharing with you how much of a positive impact

我純粹想要分享冥想帶給我生活的

meditation had on my life

正面影響而已

and I really would encourage you to at least try it out.

我真的希望大家可以至少試一次

And in the future, I'm going to make a video

之後，我會推出一部關於

on how exactly I meditate.

我如何冥想的影片

If you're interested in meditation after watching this,

如果你看了這部影片後，開始想嘗試冥想的話

I really would appreciate it if you shared the video

我會很感謝你，也幫我分享這部影片

with a friend or even left the video a like.

給你的朋友，或是幫我點個喜歡

And as always, thank you so much for watching this video

最後，一如往常，謝謝大家觀看這部影片

and I'll see you in the next one.

下部影片再見

(mellow music)

(溫和的音樂)