? ? ? ? When I was first learning to?meditate['med?te?t], the instruction was to simply pay attention to my breath, and when my mind wandered, to bring it back.

? ? ? ? 當(dāng)我第一次學(xué)習(xí)冥想的時候掷酗，得到的指示就是兵钮，簡單地注意自己的呼吸，而當(dāng)我的心思開始游走了，就把它拉回來然痊。

　　Sounded simple enough. Yet I'd sit on these silent retreats, sweating through T-shirts in the middle of winter. I'd take naps every chance I got because it was really hard work. Actually, it was exhausting. The instruction was simple enough but I was missing something really important.

　　聽起來很簡單金顿。但當(dāng)我在靜坐冥想時醒颖，即使在冬天也會讓我汗流浹背区匠。我抓到機會就會小睡片刻，因為真的很辛苦蛙埂。實際上倦畅，是精疲力竭了。指示是很簡單绣的，但我錯過了很多重要的地方叠赐。

　　So why is it so hard to pay attention? Well, studies show that even when we're really trying to pay attention to something -- like maybe this talk -- at some point, about half of us will?drift?/dr?ft/ off into a daydream, or have this urge to check our Twitter feed.

　　那為什么專注會這么困難呢?根據(jù)研究指出，就算是我們嘗試著專注于一些事情——就好像這個演講——到某個時間點屡江，我們當(dāng)中會有一半的人芭概，會恍惚進(jìn)入神游狀態(tài)，或是會有一股沖動惩嘉，想去查看一下推特的內(nèi)容罢洲。

　　So what's going on here? It turns out that we're fighting one of the most?evolutionarily?/,i?v?,lu???n'?r?l?/-conserved?learning processes currently known in science, one that's conserved back to the most?basic nervous systems?known to man.

　　這到底是怎么回事呢?原來我們與之抗?fàn)幍模且环N最近被科學(xué)界發(fā)現(xiàn)的——「演化保守的學(xué)習(xí)過程」文黎，它會被保存在人類所知的最基本神經(jīng)系統(tǒng)里面惹苗。

　　This?reward-based?learning process is called?positive and negative reinforcement,?and basically goes like this. We see some food that looks good, our brain says, "Calories! ... Survival!" We eat the food, we taste it -- it tastes good. And especially with sugar, our bodies send a signal to our brain that says, "Remember what you're eating and where you found it." We lay down this?context-dependent?memory and learn to repeat the process next time. See food, eat food, feel good, repeat.?Trigger /'tr?g?/, behavior, reward.

以這類獎勵為本的學(xué)習(xí)過程，稱之為正強化和負(fù)強化耸峭，基本上是這樣運行的桩蓉。我們看到了看起來好吃的食物，我們的大腦會說：「卡路里!...生存!」然后我們把食物吃下去劳闹，我們嘗了味道--?嘗起來不錯院究。尤其是有加糖的，我們的身體就會向大腦發(fā)出訊息說本涕，「要記住你吃的是什么和在哪里找到的业汰。」我們種下了這「情境關(guān)連」的記憶菩颖，且學(xué)懂了下次再重復(fù)這個過程样漆。?看到食物、?吃下食物位他、感覺很好氛濒。重復(fù)(這個過程)产场。觸發(fā)鹅髓、行為舞竿、獎勵。

　　Simple, right? Well, after a while, our creative brains say, "You know what? You can use this for more than just remembering where food is. You know, next time you feel bad, why don't you try eating something good so you'll feel better?" We thank our brains for the great idea, try this and quickly learn that if we eat chocolate or ice cream when we're mad or sad, we feel better.

　　很簡單窿冯，對不對?然后過一陣子后骗奖，我們富有創(chuàng)意的腦袋就會說：「?你知道嗎?你不只可以利用這個過程來記住食物在哪里，而且還可以在下一次你感覺糟糕時醒串，嘗試吃一些好吃的食物执桌，來讓你感覺好一點??」我們要感謝自己的腦袋里有這么好的點子，試著做且學(xué)得快芜赌，就是當(dāng)我們生氣或是傷心的時候仰挣，如果我們吃下巧克力或雪糕，我們的感覺就會好一點缠沈。

　　Same process, just a different trigger. Instead of this hunger signal coming from our stomach, this emotional signal -- feeling sad -- triggers that urge to eat.

　　同樣的過程膘壶，只是用不一樣的觸發(fā)方式來代替原本我們胃里的饑餓訊息，這種情感上的訊息——感到傷心——觸發(fā)了想吃的沖動洲愤。

　　Maybe in our teenage years, we were a?nerd /n??d/?at school, and we see those?rebel /'reb(?)l/?kids outside smoking and we think, "Hey, I want to be cool." So we start smoking. The Marlboro Man wasn't a?dork /d??k/, and that was no accident. See cool, smoke to be cool, feel good. Repeat. Trigger, behavior, reward. And each time we do this, we learn to repeat the process and it becomes a habit. So later, feeling stressed out triggers that urge to smoke a cigarette or to eat something sweet.

也許在我們年輕的時候颓芭，曾經(jīng)也是個書呆子，我們看到這些叛逆的小子在外面抽煙柬赐，我們就在想亡问，?"?嘿!我也想要耍酷?"?于是我們開始抽煙肛宋。所以萬寶路的男人看起來不呆州藕，這并不意外≡统拢看到別人松骺颍酷，抽煙撕筇恚酷笨枯，感覺良好，重復(fù)遇西。觸發(fā)馅精、行為、獎勵粱檀。每一次我們這樣做洲敢，我們學(xué)會了去重復(fù)這個過程，并養(yǎng)成了習(xí)慣茄蚯。所以之后压彭，感覺有壓力的時候睦优，就會觸發(fā)欲望去抽煙或是去吃一些甜的東西。

　　Now, with these same brain processes, we've gone from learning to survive to literally killing ourselves with these habits.?Obesity /?(?)'bi?s?t?/and smoking are among the leading preventable?causes of?morbidity?/m??'b?d?t?/?and?mortality?/m??'t?l?t?/?in the world.

? ? ? ?這些相同的大腦過程壮不，讓我們經(jīng)歷了從學(xué)習(xí)到生存汗盘，到簡直是用這些習(xí)慣在殘害我們自己的過程。肥胖和抽煙是全世界數(shù)一數(shù)二會引發(fā)疾病及死亡的可預(yù)防疾病询一。

　　So back to my breath. What if instead of fighting our brains, or trying to force ourselves to pay attention, we instead?tapped into?this natural, reward-based learning process ... but?added a twist? What if instead we just got really curious about what was happening in our?momentary experience?

所以隐孽，回到我的呼吸。假設(shè)我們不要再跟腦袋去抗?fàn)幗∪铮膊灰購姳谱约喝Ｗ⒘庹螅墙柚@個天然的、以獎勵為本的學(xué)習(xí)過程......?然后稍微改變扭轉(zhuǎn)一下?假如我們變得很好奇缩功，想了解自己的瞬間體驗到底是怎樣一回事?

　　I'll give you an example. In my lab, we studied whether mindfulness training could help people quit smoking. Now, just like trying to force myself to pay attention to my breath, they could try to force themselves to quit smoking. And the majority of them had tried this before and failed -- on average, six times.

　　我給各位舉一個例子晴及。在我的實驗室，我們研究冥想的訓(xùn)練是不是可以幫助人們戒煙嫡锌。其實虑稼，就像嘗試著強迫自己去專注于呼吸一樣，他們也可以嘗試著去強迫自己戒煙世舰。他們大部份人之前都嘗試過了动雹，但都失敗——平均來說，嘗試過六次跟压。

　　Now, with mindfulness training, we dropped the bit about forcing and instead focused on being curious. In fact, we even told them to smoke. What? Yeah, we said, "Go ahead and smoke, just be really curious about what it's like when you do."

　　現(xiàn)在胰蝠，用冥想的訓(xùn)練方法，我們把強迫的那部份去掉震蒋，取而代之的是專注于好奇茸塞。事實上，我們甚至告訴他們?nèi)コ闊煵槠省Ｊ裁?是呀钾虐，我們說，"去抽煙就對了笋庄，?只是在抽煙的時候效扫，真心的去好奇一下抽煙到底是怎么回事。?"

　　And what did they notice? Well here's an example from one of our smokers. She said, "Mindful smoking: smells like?stinky?/'st??k?/?cheese and tastes like chemicals,?YUCK?/j?k/!" Now, she knew,?cognitively?/'kɑ?ɡn?t?vli/?that smoking was bad for her, that's why she joined our program. What she discovered just by being curiously aware when she smoked was that smoking tastes like shit.

　　結(jié)果他們覺察到了什么?讓我們來看看其中的一位抽煙者怎么說直砂。她說菌仁，「專注地抽煙：?煙的味道聞起來就像發(fā)臭的奶酪，嘗起來則像化學(xué)制品静暂，超惡心!」其實在認(rèn)知上济丘，她知道，抽煙會危害她，正因如此摹迷，她參加我們的計劃疟赊。她發(fā)現(xiàn)，在抽煙的時候峡碉，只要好奇地去體會近哟，就會察覺到煙的味道像大便。

　　Now,?she moved from knowledge to wisdom. She moved from knowing in her head that smoking was bad for her to knowing it in her bones, and the spell of smoking was broken. She started to become?disenchanted?/,d?s?n't??nt?d/?with her behavior.

現(xiàn)在异赫，她從知識升華到智慧椅挣。她從腦袋里開始了解到骨子里去头岔，明白了抽煙對她有害塔拳，這時抽煙的魔咒就會被破解。她開始對她的行為覺悟峡竣。

　　Now, the?prefrontal?/pri?'fr?nt(?)l/ cortex?/'k??teks/, that youngest part of our brain from an?evolutionary?/?ev?'lu???n?r?/ perspective/p?'spekt?v/, it understands on an?intellectual?/,int?'lektju?l/?level that we shouldn't smoke. And it tries it's hardest to help us change our behavior, to help us stop smoking, to help us stop eating that second, that third, that fourth cookie. We call this?cognitive?/'k?gnitiv/ control. We're using cognition to control our behavior. Unfortunately, this is also the first part of our brain that goes offline when we get stressed out, which isn't that helpful.

其實靠抑，前額葉皮質(zhì)，從進(jìn)化的角度來看适掰，那是我們大腦最年輕的部份颂碧，它明白，理智上我們不應(yīng)該抽煙类浪。然后它嘗試盡最大的努力载城，去幫助我們改變自己的行為、幫助我們戒煙费就、幫助我們戒掉吃第二塊诉瓦、第三塊、第四塊曲奇餅力细。我們稱之為「認(rèn)知控制」睬澡。我們用認(rèn)知去控制自己的行為。很不幸的是眠蚂，當(dāng)我們過度勞累時煞聪，這也是我們腦袋里，率先離線的部份逝慧，所以不太能夠幫得上忙昔脯。

　　Now, we can all relate to this in our own experience. We're much more likely to do things like yell at our spouse or kids when we're stressed out or tired, even though we know it's not going to be helpful. We just can't help ourselves.

　　其實我們大家都可以找到?自己類似的經(jīng)驗。當(dāng)我們壓力過大或是很勞累時笛臣，我們有很大的可能云稚，會向自己的伴侶或小孩吼叫，雖然我們知道捐祠，這樣的吼叫并沒有幫助碱鳞。只是我們控制不了自己。

　　When the prefrontal cortex?goes offline, we fall back into our old habits, which is why this?disenchantment?/,d?s(?)n't?ɑ?ntm(?)nt/?is so important. Seeing what we get from our habits helps us understand them at a deeper level -- to know it in our bones so we don't have to force ourselves to hold back or restrain ourselves from behavior. We're just less interested in doing it in the first place.

在前額葉皮質(zhì)處于離線狀態(tài)時踱蛀，我們墜落回老習(xí)慣窿给，這是為什么覺悟是這么的重要贵白。明白我們?nèi)绾勿B(yǎng)成習(xí)慣?可以幫助我們從更深的層次去了解它們——讓我們從骨子里去明白，那我們就不需要再強逼自己去憋住或是去遏止自己的行為崩泡。我們只是在一開始的時候沒興趣去做這件事禁荒。

　　And this is what mindfulness is all about: Seeing really clearly what we get when we get caught up in our behaviors, becoming disenchanted on a visceral level and from this disenchanted stance, naturally letting go.

　　這就是冥想：當(dāng)我們被自己的行為絆住的時候，要看清楚我們得到的是什么角撞，發(fā)自內(nèi)心層次的覺悟呛伴，在覺悟的狀態(tài)下，自然地停止這種行為谒所。

　　This isn't to say that, poof, magically we quit smoking. But over time, as we learn to see more and more clearly the results of our actions, we let go of old habits and form new ones.

　　并不是神奇的?"?噗?"的一聲热康，我們就戒煙了。而是日積月累劣领，當(dāng)我們學(xué)會姐军，看得越來越清楚我們行為所導(dǎo)致的結(jié)果，我們就會摒除掉老習(xí)慣尖淘，而養(yǎng)成了新的習(xí)慣奕锌。

　　The paradox here is that mindfulness is just about being really interested in getting close and personal with what's actually happening in our bodies and minds from moment to moment. This willingness to turn toward our experience rather than trying to make unpleasant cravings go away as quickly as possible. And this willingness to turn toward our experience is supported by curiosity, which is naturally rewarding.

　　吊詭的是，冥想是打從內(nèi)心感到有興趣村生，每時每刻地去仔細(xì)體會到底我們的身體和心智惊暴，發(fā)生了什么事。將這種意愿轉(zhuǎn)換成我們的體驗而不是嘗試盡快地把不好的癮念去除趁桃。而將我們的意愿轉(zhuǎn)換成體驗是源自好奇辽话，那是先天性的獎勵。

　　What does curiosity feel like? It feels good. And what happens when we get curious? We start to notice that cravings are simply made up of body sensations -- oh, there's?tightness, there's tension, there's restlessness -- and that these body sensations come and go. These are bite-size pieces of experiences that we can manage from moment to moment rather than getting clobbered by this huge, scary craving that we choke on.

　　好奇的感覺是怎樣的呢?感覺很好镇辉。我們感到好奇的時候會發(fā)生什么事情呢?我們會開始察覺到屡穗，癮念其實單就是從身體的感官所造成?——噢，那里很緊張忽肛，那邊有壓力那邊煩躁不安——這些身體的感覺來來去去村砂。這些都是我們時時刻刻都可以處理好的小體驗，而不是被這巨大可怕的癮念所擊倒屹逛。

　　In other words, when we get curious, we step out of our old, fear-based, reactive habit patterns, and we step into being. We become this inner scientist where we're eagerly awaiting that next data point.

　　換句話說础废，當(dāng)我們感到好奇時，我們就走出舊有的罕模、以恐懼為本的评腺、回應(yīng)式的習(xí)慣模式，我們從而踏進(jìn)了當(dāng)下淑掌。我們成為了熱切期待著下一個數(shù)據(jù)點的內(nèi)心科學(xué)家蒿讥。

　　Now, this might sound too simplistic to affect behavior. But in one study, we found that mindfulness training was twice as good as gold standard therapy at helping people quit smoking. So it actually works.

　　這聽起來，好像沒那容易可以影響行為。但在一份研究報告里面芋绸，我們發(fā)現(xiàn)冥想的訓(xùn)練媒殉，在幫助人們戒煙的這事情上，比黃金標(biāo)準(zhǔn)治療法好兩倍摔敛，所以冥想真的有效廷蓉。

　　And when we studied the brains of experienced meditators, we found that parts of a neural network of self-referential processing called the default mode network were at play. Now, one current hypothesis is that a region of this network, called the posterior cingulate cortex, is activated not necessarily by craving itself but when we get caught up in it, when we get sucked in, and it takes us for a ride.

　　當(dāng)我們研究資深冥想者的大腦時，我們發(fā)現(xiàn)了神經(jīng)網(wǎng)絡(luò)里面「自我指認(rèn)流程」的部分被稱為「預(yù)設(shè)模式的網(wǎng)絡(luò)」正在產(chǎn)生引響马昙。目前有一個關(guān)于這個網(wǎng)絡(luò)所在區(qū)域的假設(shè)桃犬，稱為「后扣帶回皮質(zhì)」，會因為癮念本身而引發(fā)不必要的啟動行楞，但當(dāng)我們被它牽絆住攒暇，當(dāng)我們被吸進(jìn)去的時候，它就會欺騙我們敢伸。

　　In contrast, when we let go -- step out of the process just by being curiously aware of what's happening -- this same brain region quiets down.

　　相反來說扯饶，如果我們不去有意識地——?從里面走出來恒削，?只是單純的好奇到底發(fā)生什么事情——同一區(qū)域的大腦就會安靜下來池颈。

　　Now we're testing app and online-based mindfulness training programs that target these core mechanisms and, ironically, use the same technology that's driving us to distraction to help us step out of our unhealthy habit patterns of smoking, of stress eating and other addictive behaviors.

　　現(xiàn)在我們在測試手機應(yīng)用程式和以網(wǎng)路為基礎(chǔ)的冥想訓(xùn)練課程，目標(biāo)就是這些核心機制钓丰，而諷刺的是躯砰，竟是使用同一種也會讓我們分心的科技來幫助我們脫離自己不健康的習(xí)慣模式，像是吸煙携丁、因壓力而狂吃還有其他上癮的行為琢歇。

　　Now, remember that bit about context-dependent memory? We can deliver these tools to peoples' fingertips in the contexts that matter most. So we can help them tap into their inherent capacity to be curiously aware right when that urge to smoke or stress eat or whatever arises.

　　現(xiàn)在，還記得剛才提過的情境記憶嗎?我們可以把這些最重要的內(nèi)容工具傳遞到人們的指尖梦鉴。所以我們可以幫助他們?在渴望抽煙李茫、遇到壓力亂吃或任何不好的欲望浮現(xiàn)的時候，利用他們的內(nèi)心能力去好奇地意識到正確的行為肥橙。

　　So if you don't smoke or stress eat, maybe the next time you feel this urge to check your email when you're bored, or you're trying to distract yourself from work, or maybe to compulsively respond to that text message when you're driving, see if you can tap into this natural capacity, just be curiously aware of what's happening in your body and mind in that moment. It will just be another chance to perpetuate one of our endless and exhaustive habit loops ... or step out of it.

　　所以如果你不抽煙魄宏、也沒有因為壓力而狂吃，也許在下一次你無聊的時候有股沖動想去檢查郵件存筏，或是你想在工作時間透一下氣宠互，又或在開車時，有不得不回復(fù)訊息的義務(wù)椭坚，看看你是不是可以借助這先天的能力予跌，就單純的好奇，到底那一刻你的身體和心智在發(fā)生什么事善茎。這可能提供了一個機會讓你持續(xù)保有這個永無止境和消耗性的惡性循環(huán)......?或是擺脫掉它券册。

　　Instead of see text message, compulsively?/k?m'p?lsiv/ text back, feel a little bit better -- notice the urge, get curious, feel the joy of letting go and repeat.

　　看見訊息時，不要再——不得不的回復(fù)反而應(yīng)該是有蠻好的感覺——?察覺到?jīng)_動，感到好奇烁焙，感受一下不去做它的快感略吨，然后重復(fù)。