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冥想真的有用吗?

Does Meditation Really Work?

This video is made possible by Skill Share
本视频由Skill Shake赞助
an online community with over 22 thousand courses that
一个拥有两万多个教学视频的网络平台
that can teach you new skill
你可以从中学会新技能
Use the link in the description to get two months for free
点击视频中的链接可领取两个月免费课程
It’s said that the Buddha achieved enlightenment
相传 释迦牟尼在菩提树下冥想
during a deep meditation under the Bodhi tree.
获得顿悟
Seeking enlightenment through meditation is
事实上 早在佛祖之前
a deeply rooted practice in many Eastern cultures
通过冥想寻找思想启迪的做法
and it actually predates the Buddha.
就已出现并逐渐深植于东方文化中
Initially, the Silk Road helped the practice travel around Asia
起初 丝绸之路将其传遍整个亚洲
and eventually, it began its journey towards the West
后来传向西方
where, in recent decades, it has really taken off as a mainstream phenomenon.
并在近年来成为西方社会的主流
Improved focus, greater emotional control,
提高自身注意力 加强情绪控制力
improved immunity, reduced suffering,
增强身体免疫力 减少生活挫败感
weight loss, and improved sleep
减肥 助眠
Here are just some of the benefits that are often sold to Westerners.
都是冥想产品化后 对西方人的卖点
*In short, you can become a better you*.
总而言之 冥想能让你成为更好的自己
But is this true?
但这是真的吗
What does the science actually say about meditation?
科学又是怎样看待冥想呢
For starters, the science of meditation is very preliminary.
首先 冥想这门科学还处在初始阶段
Most of the studies we have are of low quality.
我们做的大多数研究并不达标
To rigorously examine the benefits of meditation,
要严格意义上测出冥想的好处
we need many more carefully controlled longitudinal studies
需要更多精心设计的纵向研究
that follow people over a long period of time before and after beginning meditation.
这要求对人们冥想前后的大段时间进行跟踪记录
Furthermore, a lot of the really impressive feats of meditation
此外 一些让人印象深刻的冥想成果
are found in yogis, monks
往往出现在瑜伽师 僧侣
and other experts who spend their lives meditating.
以及一生沉浸于冥想的专家们身上
Not only is this unrealistic for the average person,
这不仅对普通人来说不切实际
it’s difficult to understand how many of these amazing traits they have
而且也让人很难辨别清楚这些优秀特质中
are a product of meditation.
有多少是冥想的产物
Monks and yogis live in completely different cultures,
僧侣与瑜伽师文化背景不同
with likeminded people who support their practice.
有观念相似的支持者陪伴
On top of that,
除此之外
they often hold strong religious beliefs that undergird these practices.
坚定的宗教信仰加强了他们对冥想的实践
How do you separate the effects
我们如何辨别那些特质
of these deeply rooted cultural influences from the practice of meditation?
是传统文化的影响还是冥想实践的结果
Although the science so far isn’t all that great,
目前为止 这门科学还不够完善
there’s no reason to doubt that meditation has at least some utility.
但不能否认 冥想并非一无是处
For thousands of years,
千百年来
the idea has continued to be passed down and practiced for generations:
这种观念代代相传并在每代人中不断实践
there must be a reason.
是有它自身的道理的
That said, let’s take a look at what seems to be the primary benefit.
说到这 我们来看看
what seems to be the primary benefit.
冥想最主要的好处是什么
Specifically, let’s take a look at mindfulness meditation.
又或者说 什么是正念冥想
Mindfulness is the act of focusing on the present moment.
正念是指将注意力集中在当前这一刻
It’s all about *pure awareness*.
也就是 纯粹意识
Your brain has a Default Mode Network (DMN)
当你注意力不集中时
that comes online when you’re not concentrating on anything.
大脑就开启了默认模式网络(DMN)
It’s thought that the DMN helps us retrieve memories,
DMN可以帮我们回忆过去
think about the future, and understand the thought processes of others.
思考未来 以及理解他人的思维方式
It’s that narrator in your head: the one that always ruminates.
它是你大脑中的喜欢思考的解说员
It’s constantly constructing narratives about the past, other people,
不停地讲述发生过的事和见过的人
and generating potential solutions to future problems
以及未来潜在问题的解决方法
When you practice being mindful of the present,
当你尝试专注于当下
such as when you focus on your breath,
比如专注于你的呼吸时
the DMN quiets down.
DMN会受到抑制
Naturally, you become more focused and attentive
你自然而然就会对眼下发生的事
to what’s going on in the present moment.
更加专心致志
Studies show that with greater mindfulness practice,
研究表明 专注练习越多
an individual can gain greater control of the DMN
一个人就能更好控制DMN
and get better at keeping it quiet
以及抑制它的活动
and thus be more attentive in the present moment.
从而使自己更加专注于当下
I think it follows quite easily that
所以 如果你能掌控好你脑袋中的解说员
if you can gain greater control over that narrator in your head,
事情就会相对更轻松
you can ruminate less,
那样你就可以减少思考
think less about the past and the future,
不那么担心过去和将来
and be in the present in the moment.
真正做到活在当下
That might explain a lot of the other reported benefits
这也可以解释一些公认的好处
such as lowered stress, greater compassion, and more focus.
像缓解压力 增强同理心 提高注意力
But there seems to be a perverse love for constantly
但是 西方社会似乎对
being in the present growing in the West.
活在当下产生了一种畸形的狂热
There are times where being present is great.
有时活在当下是很好
But there are also times
但学会享受
where it’s more enjoyable to allow your mind to wander
思绪放空 神游天外的乐趣
and to be somewhere else.
也是必不可少的
In fact, some studies show that a wandering mind
事实上 研究表明喜欢神游的人
is important for creativity.
往往更具有创造力
Furthermore, one could argue
更有甚者认为
that it’s our ability to mentally time travel
正是我们这种不断思考
and retrieve important lessons from our past,
从过去汲取经验
and project ourselves into a multitude of potential futures
运用到未来种种潜在问题的能力
that makes us so powerful as a species.
让人类成为一个十分强大的物种
Consider two states:
试想以下两种状态
one where you’re attentive to what’s going on right now,
一种是专注于活在当下
and one where you’re preoccupied with the past and the future.
一种是专注于思考过去与未来
Let’s call these the *experiential-self* and the *narrative-self*, respectively.
我们分别称之为体验式自我和叙事式自我
Both states are useful and necessary.
这两种方式都是不可或缺的
But if mindfulness is pure awareness of the present moment,
如果正念只是纯粹对现在的感知
you can practice it at anytime.
那你就不需要什么正式的场合
You don’t need a special ritual but,
你可以随时随地进行练习
more importantly, this capacity for presence was always available to you.
重点是 你可以随时使用这种能力
My question to you is why aren’t you already present
但我想问 当你专注于寻找专注时
in the moments you may be seeking to be?
你不是已经处于专注状态了吗
Whether it’s your jobs, or your relationships,
不论是你的工作还是爱情
there may be more fundamental issues underlying your lack of presence
都可能有更深层次的原因导致你缺乏注意力
which a mindfulness practice is not going to fix.
这些问题仅靠专注练习是无法改变的
If you’re not already present,
如果你无法做到专注于当下
the only thing that’s going to change that
你只能去
is a change in belief or a change in environment.
改变自己的思想或改变周围的环境
In the West, mindfulness has been commodified and
在西方 为了将已被商品化的冥想
in order to sell it to the individual,
更好的贩卖给人们
we place the problem on them.
卖家将问题归结于买家自身
“*You’re distracted, and stressed because you’re not mindful.*”
你注意力涣散神经紧绷 是因为你心不在焉
But this statement is actually more true in the reverse:
但其实质往往相反
you’re not mindful because you’re stressed and distracted.
你是由于过大的压力焦虑 无法专注
If you change your environment to one that pulls you into the present
如果有一个能将你拉回现实的环境
and you’ll naturally be more mindful.
你自然而然就会变得专注
But if a change in environment isn’t possible or desirable,
但改变环境总是可遇不可求
you need a change in belief;
那你就要从自己的思想入手
you need a reason to be present.
为专注于当下找个理由
There are an infinite amount of beliefs that you could
你可以有成千上万的理由
adopt to make yourself believe that being more present is valuable,
来说服自己相信“活在当下”的珍贵
but I want to share one with you
我想跟你分享其中一个
and it brings me back to the origins of meditation.
它会把我们带回到冥想的源头
This idea of what mediation can do *for me*, is very Western.
就是冥想能“给我”带来什么 这种观念很西式
But in the East, meditation wasn’t developed to improve productivity,
在东方 冥想不是用来提高劳动效率
or to cure illness.
或治疗疾病的
Originally, it was meant to be used
最初 冥想被当作
as a pathway to selflessness, compassion, and enlightenment.
寻找无私 救赎与启迪的道路
What if you didn’t meditate for yourself?
假设你不是为了自己冥想
Instead, what if you did it so that you could be present
与其相反 如果说你是为了
for the people around you?
专注于身边的人才冥想呢
How much better could you make
如果说通过留心当下
that moment *for them* by being completely attentive, present,
给人们真诚的回应 来实现自身专注
and giving them your most honest reaction?
你能在专注于“他们”这件事上做到多好
Now, imagine if you did that for everyone around you?
那么 想象下你是为了身边的人而冥想
How much happier could they all be as a result of these repeated interactions?
如果每段交谈都真诚愉悦 大家是否会更加开心
How would this affect their interactions with others?
这会对他们与别人的交流产生怎样的影响
How big could this chain of events get and how much
又会影响到多少人?
of an impact could you have by simply being present?
仅仅是专注于当下能有多大影响?
Realize that these people make up your environment.
意识到这些人组成了你的生活环境
If that compassion radiates out from you to them,
如果你的同理心能影响到他们
and they’re all around you, how could
那么陪伴在你身边的他们
it not find its way back to you?
也会回馈给你同样的善意
Maybe meditation is something you do for others, and not for yourself.
所以 冥想也许是为他人存在 而非自己
So, mindfulness is just being in the present
正念教导我们活在当下
and yes, it does work.
这的确很有效果
Naturally, there are benefits to being attentive to the present moment,
不言而喻 活在当下能带来颇多好处
and as you practice being present more,
我们练得越多
you may find yourself having an easier time doing it.
就越游刃有余
But if you’re not already present
如果你无法专注于当下
you may need a change in environment or belief.
你需要改改生活的环境或自己的想法
but there are also benefits to being in the past,
但留心于过去和未来
the future, and just letting your mind wander in general.
放飞自我 神游天外也同样有益
It’s really up to you to decide,
你的生活方式是由自己决定的
in each moment which time you want living.
每时每刻 每念之间皆是如此
One thing that still get asked often is how I make the animated videos
经常有人问我怎样制作这些动画
and as the second part I use two different softwares
我一般使用两种软件
adobe illustrator to make the assets and after that fix the animated term
先制作模板 再进行修复
Thanks for the sponsors of Skill Shake the first 350 subscribers.
感谢Skill Shake的赞助以及350个读者
Use the link in description can get two months of learning for free
点击视频里的链接可获得两月的免费课程
If you are into designing animations
如果你对动画设计感兴趣
and perhaps even make your own YouTube videos
想制作自己的YouTube视频
I recommend two courses
我可以推荐两个学习课程
The first one is Motion Graphics with Kurzgesagt, also known as Internet Show
第一个是Kurzgesagt的网课Motion Graphics
they made beautifully animated educational videos here on YouTube
他们在YouTube上的动画教学视频非常有趣
and have over 6 millions subscribers
并且已经有600多万人订阅
The second course is How to Make an Animated YouTube Video Evan from Channel polly matter
第二个课程是Evan的如何制作YouTube动画
Like me, Evan has no formal training in designer animations
Evan和我一样没有接受过正规的动画设计师的培训
so he really understands what it’s like to be a beginner
他能理解从零学起的困难
If there is something that you’re interested in,
如果你对这些很感兴趣
you can the link in description to get two free months of learning
可以点击视频链接领取两月免费课程
and after that it shares 10 dollars a month.
之后是每月10美元
Thanks for watching. I’ll see you next time.
感谢您的收看 再见

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视频概述

冥想有用吗?我们又应该如何面对冥想呢?

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视频来源

https://www.youtube.com/watch?v=ijpmyVi-fb0

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