TE D
⼀切只需10分钟的专注
We live in an incredibly busy world. The pace of life is often frantic, our minds are always busy, and we're always doing something.
我们⽣活在⼀个异常纷杂的世界。 ⽣活的步调时常快得疯狂，我们的头脑(⼼灵)⼀直忙碌运转着， ⽽我们每时每刻都在做着事情。
So with that in mind, I'd like you just to take a moment to think, when did you last take any time to do nothing? Just 10 minutes, undisturbed? And when I say nothing, I do mean nothing. So that's no emailing, texting, no Internet, no TV, no chatting, no eating, no reading. Not even sitting there reminiscing about the past or planning for the future. Simply doing nothing. I see a lot of very blank faces. You probably have to go a long way back.
记住这点的同时，我希望你们能拿出⼀小会⼉时间， 来想
想，上⼀次自⼰什么都不做是什么时候？ 仅仅10分钟，毫⽆
⼲扰地？ 当我说什么都不做，就是什么都不做。 没有电⼦邮件、短信，没有互联⽹， 没有电视、聊天、食物、阅读， 甚
⾄不包括坐着回想过去 或者思考将来。 只是什么都不做。 我看到你们中很多茫然的脸。（笑声） 我的想法是，你们很可
能要往后退很⼤⼀步。
And this is an extraordinary thing, right? We're talking about our mind. The mind, our most valuable and precious resource, through which we experience every single moment of our life.
⽽这是⼀件很离奇的事情，对吧？ 我们说的是我们的⼤脑
（⼼灵）。 ⼤脑（⼼灵），对我们来说最珍贵的东西， 我们
通过它来体验⽣活中的每⼀个时刻， 全靠它（⼼灵） 我们作
为⼀个个体，能感到幸福、满⾜、情感稳定， 同时在我们与
他⼈的关系中 变得善良与体贴。incredibly adv.难以置信地
frantic
adj.疯狂的
take a moment 花点时间reminiscing n.想象；回忆
extraordinary adj.⾮凡的precious adj.宝贵的
题⽬：All it is 10 mindful minutes
The mind that we rely upon to be happy, content, emotionally stable as individuals, and at the same time, to be kind and thoughtful and considerate in our relationships with others. This is the same mind that we depend upon to be focused, creative, spontaneous, and to perform at our very best in everything that we do. And yet, we don't take any time out to look after it. In fact, we spend more time looking after our cars, our clothes and our hair than we -- okay, maybe not our hair, but you see where I'm going.
靠着这个⼤脑（⼼灵） 我们能够专注、有创意、自觉， 并在我们做的所有事情中发挥自⼰的才能。 然⽽，我们没有花哪怕⼀点时间来关⼼它。 事实上，相较⽽⾔，我们更关⼼自⼰的汽车 衣服和头发的时间都要更多 ---好吧，也许不包括我们的头发，但你们懂我想要说的。
The result, of course, is that we get stressed. You know, the mind whizzes away like a washing machine going round and round, lots of difficult, confusing emotions, and we don't really know how to deal with that. And the sad fact is that we are so distracted that we're no longer present in the world in which we live. We miss out on the things that are most important to us, and the crazy thing is that everybody just assumes, that's the way life is, so
we've just kind of got to get on with it. That's really not how it has to be.
⽽结果，当然是我们感到压⼒。 你们知道的，⼤脑（⼼灵）总是像⼀台洗衣机般飕飕运转 反反复复，许多复杂、令⼈困惑的感情， ⽽我们却不真的知道怎么来应对， 可悲的事实是我们如此分⼼ 以⾄于我们不再处在自⼰当下⽣活的这个世界。 我们错过了对我们⽽⾔最重要的事情， ⽽疯狂的是每个⼈都只是以为， 哦，这就是⽣活，我们不得不这么过。 但⽣活真的不必须成为这样⼦。
So I was about 11 when I went along to my first meditation class. And trust me, it had all the stereotypes that you can imagine, the cross-legged on the floor, the incense, the herbal tea, the vegetarians, the whole deal, but my mom was going and I was intrigued, so I went along with her.
当我去上我第⼀节冥想课的时候 我只有11岁。 相信我，课里有所有你能想到的关于冥想的成见， 盘腿坐在地板上， 焚香，药茶，素食主义者，全部东西， 但我妈妈当时参加了，⽽我也感兴趣，所以我跟
她⼀起去了。stable adj.稳定的；牢固的individuals n.个⼈
considerate adj.体贴的spontaneous adj.⾃发地
whizzes vt.飕飕作声distracted adj.注意⼒分散的
meditation n.冥想stereotypes n.刻板印象vegetarians n.素⻝者
intrigued adj.感兴趣
I'd also seen a few kung fu movies, and secretly I kind of
thought I might be able to learn how to fly, but I was very young at the time. Now as I was there, I guess, like a lot of people, I assumed that it was just an aspirin for the mind. You get stressed, you do some meditation. I hadn't really thought that it could be sort of preventative in nature, until I was about 20, when a number of things happened in my life in quite quick succession, really serious things which just flipped my life upside down and all of a sudden I was inundated with thoughts, inundated with difficult emotions that I didn't know how to cope with. Every time I sort of pushed one down, another one would pop back up again. It was a really very stressful time.
我还看了⼏部功夫电影，私下里 我想我或许能学会怎么飞起来， 但我那时实在非常年轻。 我想，当我在那里的时候，像很多⼈⼀样， 我假定那只是⼀颗给⼤脑（⼼灵）的阿司匹林。 当感到压⼒的时候，你就冥想。 我不曾真的考虑那本质上会是⼀种阻碍， 直到t我⼤约20岁，⼀些事情 在我的⼈⽣中接连地发⽣， 那是⼀些把我的⽣活整个颠倒的事情 ⽽突然之间我被各种思绪淹没了， 淹没在我不知道如何应付的复杂感情里。 每当我快要解决其中⼀个的时候， 另⼀个会又⼀次的冒出来。 那真的是⼀段非常难熬的时间。
I guess we all deal with stress in different ways. Some people will bury themselves in work, grateful for the distraction. Others will turn to their friends, their family, looking for support. Some people hit the bottle, start taking medication. My own way of dealing with it was to become a monk. So I quit my degree, I headed off to the Himalayas, I became a monk, and I started studying meditation.
我想我们应对压⼒都有不同的⽅式。 有些⼈会把自⼰埋头到⼯作中， 用以分⼼不去想。 另⼀些⼈则会从朋友和家庭中寻求帮助。 还有些⼈酗酒，或开始使用药品。 我自⼰当时的⽅式则是成为⼀名僧侣。 因此我退了学，去了喜马拉雅⼭， 我成为了⼀名僧侣，并开始学习冥想。secretly adv.秘密地aspirin
阿司匹林flipped v.翻转
deal with 处理distraction n.⼲扰
People often ask me what I learned from that time. Well, obviously it changed things. Let's face it, becoming a celibate monk is going to change a number of things. But it was more than that. It taught me -- it gave me a greater appreciation, an understanding for the present moment. By that I mean not being lost in thought, not being distracted, not being overwhelmed by difficult emotions, but instead learning how to be in the here and now, how to be mindful, how to be present.
⼈们常会问我从这段经历里学到了什么。 嗯，很显然它改变了很多事情。 面对这个事实，成为⼀名修⾏禁欲的僧侣 能够改变很多事情。 但不仅如此 这个经历还教会我---使得我更能感悟“现在”， 对于“现在”这个时刻的有了更深的理解。 我指的是不迷失于思绪中， 不被分⼼， 不被各种复杂的感情弄得不知所措， 相反地，我学会了如何感悟此地与此时， 如何变得专⼼，如何活在“现在”。
I think the present moment is so underrated. It sounds so ordinary, and yet we spend so little time in the present moment that it's anything but ordinary. There was a research paper that came out of Harvard, just recently, that said on average, our minds are lost in thought almost 47 percent of the time. 47 percent. At the same time, this sort of constant mind-wandering is also a direct cause of unhappiness. Now we're not here for that long anyway, but to spend almost half of our life lost in thought and potentially quite unhappy, I don't know, it just kind of seems tragic, actually, especially when there's something we can do about it, when there's a positive, practical, achievable, scientifically
proven technique which allows our mind to be more healthy, to be more mindful and less distracted.
我认为“现在”这个时刻是被严重低估了。 它听起来如此平常，所以我们只花那么少时间 来对待“现在”，但是这个词绝对不“平凡”。 就在最近，哈佛有⼀个调查的结果显示， 我们的⼤脑（⼼灵）平均 有将近47%的时间是迷失在各种思绪中。 百分之47。 同时，这种持续的“⼤脑（⼼灵）徘徊” 也是导致⼈类不幸福的直接原因。 虽然不管怎样我们不会在此地待多长时间， 但耗费⼤半⼈⽣迷失在思考中 并因此可能变得非常不幸福， 我不知道，这真的听起来太可悲了尤其是当我们能有所为，改变这个现状的时候， 当有⼀种积极的、实际的、能做到、 ⽽且经过科学验证的技巧存在 它可以让我们的⼤脑变得更加健康， 更加专注并且更少分神。celibate adj.独身的monk
n.和尚
overwhelmed adj.不知所措
underrated adj.低估的constant adj.持续不断的potentially adv.潜在的scientifically adv.系统地
And the beauty of it is that even though it need only take about
10 minutes a day, it impacts our entire life. But we need to know how to do it. We need an exercise. We need a framework to learn how to be more mindful. That's essentially what meditation is.
It's familiarizing ourselves with the present moment. But we also need to know how to approach it in the right way to get the best from it. And that's what these are for, in case you've been wondering, because most people assume that meditation is all about stopping thoughts, getting rid of emotions, somehow controlling the mind, but actually it's quite different from that. It's more about stepping back, sort of seeing the thought clearly, witnessing it coming and going, emotions coming and going without judgment, but with a relaxed, focused mind.
它的妙处在于 这只需要每天10分钟， 它可以对我们的整个⼈⽣造成巨⼤的影响。 但我们需要知道怎么做到。 我们需要⼀些
练习。我们需要⼀个架构 来学习如何变得专注。 这就是冥想
的本质。 它使我们熟悉"现在"。 但我们也需要知道如何做到
用正确的⽅法来从中获得最多益处。 ⽽这就是冥想的作用，以防你们可能有点迷惑， 因为⼤多数⼈觉得 冥想是关于停⽌思考， 摆脱感情，以某种⽅式控制⼤脑（⼼灵）， 但实际上冥
想不是这样的。 它更多的是后退⼀步， 看清自⼰的思绪， 看见思绪来来去去，看见感情来来去去 不加辨别，但以⼀种放松⽽专注的状态。
So for example, right now, if I focus too much on the balls, then there's no way I can relax and talk to you at the same time. Equally, if I relax too much talking to you, there's no way I can focus on the balls. I'm going to drop them. Now in life, and in meditation, there'll be times when the focus becomes a little bit too intense, and life starts to feel a bit like this. It's a very uncomfortable way to live life, when you get this tight and stressed.
打个比⽅，现在， 如果我太集中于这些球，那么我就⽆法 能
够放松并同时与你们说话。 同样地，如果我太过于放松地跟你们说话， 那我将⽆法专注在球上。我将会把球掉到地上。 ⽽
在⽣活里，在冥想中，有些时候 专注变得有点过于紧张， ⽽
⽣活开始变得有点像这样。 当你变得这样紧张， 你将活的非
常难受。 framework n.框架
familiarize v.使了解；使熟悉
judgment n.判断
right now 现在
a little bit
有点
sort of things什么意思
At other times, we might take our foot off the gas a little bit too much, and things just become a sort of little bit like this. Of course in meditation --we're going to end up falling asleep. So we're looking for a balance, a focused relaxation where we can allow thoughts to come and go without all the usual involvement.
在其他时候，我们或许会把脚放得离油门有点过远（过于放松）， ⽽这将变得像这样。 ⽽在冥想中——（鼾声）—— 我们最后就会睡着。 因此我们要寻⼀个平衡点，⼀种专注的放松 在这种状态下我们能让思绪自由来去 远离尘世的烦扰。Now, what usually happens when we're learning to be mindful
is that we get distracted by a thought. Let's say this is an anxious thought. Everything's going fine, and we see the anxious thought. "Oh, I didn't realize I was worried about that." You go back to it, repeat it. "Oh, I am worried. I really am worried. Wow, there's so much anxiety." And before we know it, right, we're anxious about feeling anxious.You know, this is crazy. We do this all the time, even on an everyd
ay level. If you think about the last time you had a wobbly tooth. You know it's wobbly, and you know that it hurts. But what do you do every 20, 30 seconds?
现在，当我们学会专注通常会发⽣就是 是我们被⼀个想法打扰。 比如说这是⼀个焦虑的思绪。 比如所以事情都⼀切顺利，然后我们发现了焦急的思绪， 它就像："哦，我居然没意识到我的烦恼"。 你关注它，并且重复它。“哦，我很担⼼。 哦，我真的很担⼼。哇，有这么多的焦虑。” 和之前我们意识到它相比，对吧， 我们为焦虑的感觉⽽焦虑。 你知道，这很不正常。我们总是在想这些， 甚⾄在日常⽣活的状态下。 如果你想想最后⼀次，我不知道， 你有⼀颗松动的牙。 你知道它是⼀颗松动的牙，并且你知道它很痛。 但你每20，30 秒就关注它⼀下吗？ anxious adj.焦虑的

版权声明：本站内容均来自互联网，仅供演示用，请勿用于商业和其他非法用途。如果侵犯了您的权益请与我们联系QQ:729038198，我们将在24小时内删除。