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如何让自己更加专注

How to tame your wandering mind | Amishi Jha

思考下这句话
Consider the following statement:
人类只用了他们大脑10%的容量
human beings only use 10 percentof their brain capacity. Well,
作为一个神经系统科学家我可以告诉大家
as a neuroscientist, I can tell you
在摩根·弗里曼严肃地说出这句话的时候
that while Morgan Freemandelivered this line
他成为了一个著名的演员
with the gravitasthat makes him a great actor,
但这句话是完全错误的
this statement is entirely false.
(微笑)
(Laughter)
事实是 人们用了大脑100%的容量
The truth is, human beings use 100 percent of their brain capacity.
大脑是一个高效耗能的器官
The brain is a highly efficient,energy-demanding organ
它的能量需求组织被得到了充分的利用
that gets fully utilized
不仅它的存储量得到了充分利用
and even though it isat full capacity being used,
它还面临着信息量超负荷的问题
it suffers from a problemof information overload.
环境中有太多东西超出了它的加工能力
There’s far too much in the environment than it can fully process.
所以为了解决超负荷的问题
So to solve this problem of overload,
进化出的大脑注意力系统解决了这个问题
evolution devised a solution, which is the brain’s attention system.
注意力允许我们
Attention allows us
去注意 选择 指导大脑的计算资源中
to notice, select and directthe brain’s computational resources
所有可以利用的资源
to a subset of all that’s available.
我们可以把注意力想象成大脑的领导
We can think of attentionas the leader of the brain.
无论注意力在哪 大脑其余部分就跟在哪
Wherever attention goes,the rest of the brain follows.
从某种意义上来讲 它是大脑的老板
In some sense, it’s your brain’s boss.
过去的15年以来
And over the last 15 years,
我一直在研究人类大脑的注意力系统
I’ve been studying the human brain’s attention system.
在我们所有的研究中 我一直对一个问题非常感兴趣
In all of our studies, I’ve been very interested in one question.
如果事实的确是
If it is indeed the case
我们的注意力是大脑的老板
that our attention is the brain’s boss,
那么它是一个好老板吗?
is it a good boss?
它能指导好我们吗?
Does it actually guide us well?
为了弄清楚这个大问题
And to dig in on this big question,
我想知道三件事情
I wanted to know three things.
第一 注意力是如何控制我们的知觉的?
First, how does attentioncontrol our perception?
第二 为什么注意力有时会无法达到我们的目的?
Second, why does it fail us,
而经常令我们感到困惑不解?
often leaving us feeling foggy and distracted?
第三 对这种困惑我们可以做些什么
And third, can we do anythingabout this fogginess,
我们能训练大脑而更好的集中注意力吗?
can we train our brainto pay better attention?
为了更加稳定的关注
To have more strong and stable attention in the work
我们生活中所做的工作
that we do in our lives.
因此 我想让大家简单地了解一下
So I wanted to give you a brief glimpse
我们将如何看待这个问题
into how we’re going to look at this.
一个深刻的关于我们如何使用注意力的例子
A very poignant example of how our attention ends up getting utilized.
我想用我非常熟悉的一个人
And I want to do it using the example
做例子给大家展示下
of somebody that I know quite well.
他最终了成为
He ends up being part of a very large group
我们这个工作大家庭的一部分
of people that we work with,
对他们来说注意力是生死攸关的大事
for whom attentionis a matter of life and death.
想象下医疗人员
Think of medical professionals
或者消防员或者士兵或者海军
or firefighters or soldiers or marines.
这是个海军上尉 杰夫·戴维斯上尉的故事
This is the story of a marine captain,Captain Jeff Davis.
我要跟大家分享的画面
And the scene that I’m going to share with you,
正如大家看到的
as you can see,
并不是他在战争中的时光
is not about his time in the battlefield.
其实是他在佛罗里达的一座桥上
He was actually on a bridge, in Florida.
他不去看看他周围的风景
But instead of lookingat the scenery around him,
也不看美丽的远景以及酷酷的海洋微风
seeing the beautiful vistas and noticing the cool ocean breezes,
他开得很快 想要开车离开那座桥
he was driving fast and contemplatingdriving off that bridge.
后来他告诉我
And he would later tell me that it took all
他为了不这么做付出了一切的代价
of everything he had not to do so.
你看 他刚刚从伊拉克回来
You see, he’d just returned from Iraq.
他的身处于那座桥上时
And while his body was on that bridge,
他的思想 他的注意力 早在千里之外了
his mind, his attention,was thousands of miles away.
他被痛苦折磨着
He was gripped with suffering.
他的思想焦虑 心事重重
His mind was worried and preoccupied
他带着沉重的记忆 以及对未来的恐惧
and had stressful memoriesand, really, dread for his future.
我真的很高兴他没有选择自杀
And I’m really gladthat he didn’t take his life.
因为他 作为一个领导
Because he, as a leader,
知道他不是唯一一个经历痛苦的人
knew that he wasn’t the only one
他的很多海员可能也经历了苦痛
that was probably suffering; many of his fellow marines probably were, too.
在2008年
And in the year 2008,
在第一个项目中我和他成为搭档
he partnered with me in the first-of-its-kind project
那个项目允许我们测试
that actually allowed us to test
并对现役军人
and offer something called mindfulness training
提供所谓正念训练
to active-duty military personnel.
但是 在我告诉你什么是正念训练
But before I tell you aboutwhat mindfulness training is,
或者这个研究结果之前
or the results of that study,
我认为理解注意力如何在大脑中工作是重要的
I think it’s important to understand how attention works in the brain.
因此 我们在实验室做了
So what we do in the laboratory is
许多注意力关于脑电波记录的研究
that many of our studies of attention involve brain-wave recordings.
这些脑电波记录中 人们戴着看起来
In these brain wave recordings,people wear funny-looking caps
有几分像泳帽并且内置电极的滑稽帽子
that are sort of like swimming caps, that have electrodes embedded in them.
这些电极记载着正在进行的脑电活动
These electrodes pick upthe ongoing brain electrical activity.
并且是以毫秒时间精度来记载
And they do it with millisecondtemporal precision.
因此我们可以看到这些小但可检测的电压波动
So we can see these small yet detectable voltage fluctuations over time.
这样做我们可以非常精确地
And doing this, we can very precisely
绘制出大脑活动的时间图
plot the timing of the brain’s activity.
大约170毫秒时
About 170 milliseconds
我们在屏幕上展现了研究参与者的脸部
after we show our research participantsa face on the screen,
我们看到一个非常可靠的可检测的大脑信号
we see a very reliable,detectable brain signature.
它发生在头皮背面
It happens right at the back of the scalp,
在大脑涉及处理面部的区域
above the regions of the brain that are involved in face processing. Now,
这个现象是非常可靠的
this happens so reliablyand so on cue,
作为大脑的面部检测器
as the brain’s face detector,
我们已经给了这些大脑波动成分一个名字
that we’ve even given this brain-wave component a name.
我们把它叫做N170分量
We call it the N170 component.
在我们的很多研究中都使用了这个成分
And we use this componentin many of our studies.
它让我们看到注意力与知觉有很大的关系
It allows us to see the impact that attention may have on our perception.
接下来让你们感受一下
I’m going to give you a sense
实验室的一种
of the kind of experiments
做实验的真正体验
that we actually do in the lab.
我们将展示像这个一样的参与者的信息
We would show participantsimages like this one.
你会看到一张脸和一个场景重叠在一起
You should see a face and a scene overlaid on each other.
我们要求我们的参与者
And what we do is we ask our participants
当他们观看一组叠加图像时
as they’re viewing a seriesof these types of overlaid images,
用他们的注意力做一些事情
to do something with their attention.
在这些试验中 我们要求他们把注意力放在那张脸上
On some trials, we’ll ask them to pay attention to the face.
并且确保他们正在这样做做
And to make sure they’re doing that,
我们让他们通过按下一个按钮来告诉我们
we ask them to tell us, by pressing a button,
他们看到的这张脸是男性还是女性
if the face appeared to be male or female.
在另一个试验中
On other trials,
我们要求他们告诉我们这个场景
we ask them to tell what the scene was —
是户内还是户外?
was it indoor or outdoor?
用这种方法 我们可以操纵注意力
And in this way,we can manipulate attention
证实参与者确实是按我们说的来做
and confirm that the participantswere actually doing what we said.
我们对于注意力的假说是如下的:
Our hypotheses about attentionwere as follows:
如果注意力确实发挥作用并影响感知
if attention is indeed doing its joband affecting perception,
可能这就像一个放大器
maybe it works like an amplifier.
我的意思是
And what I mean
当我们把注意力集中在面部时
by this is that when we direct attention to the face,
此时面部就变得更清晰更突出
it becomes clearer and more salient,
也就更容易看到
it’s easier to see.
但当我们把注意力集中在场景时
But when we direct it to the scene,
这个脸部就几乎不能被察觉
the face becomes barely perceptible
因为我们处理的是场景信息
as we process the scene information.
因此我们想做的是
So what we wanted to do is look
观察关于面部检测的脑电波部分 N170
at this brain-wave component of face detection, the N170,
看当我们的参与者分别集中
and see if it changed at all
注意力与面部或者场景时
as a function of where our participantswere paying attention —
函数值是否有所变化
to the scene or the face.
并且我们发现
And here’s what we found.
我们发现 当他们集中注意力于面部时
We found that when they paidattention to the face,
N170处于最大值
the N170 was larger.
当他们集中注意力于场景时
And when they paid attention to the scene,
你可以看到这个红线 数值更小一些
as you can see in red, it was smaller.
你可以看这个蓝线与红线之间的差距
And that gap you seebetween the blue and red lines
是有很大差距的
is pretty powerful.
这就告诉我们
What it tells us is that attention,
注意力确实是可以改变的
which is really the only thing that changed,
因为在这两种情况下他们观察到的图像是完全相同的
since the images they viewedwere identical in both cases —
注意力可以改变感知
attention changes perception.
并且是那么的快
And it does so very fast.
在170毫秒内看清了一张脸
Within 170 millisecondsof actually seeing a face.
在接下来的研究中我们想知道将会发生什么
In our follow-up studies,we wanted to see what would happen,
我们如何扰乱或者减小这种影响
how could we perturbor diminish this effect.
我们的预感是
And our hunch was
如果你把人们放在一个紧张的环境中
that if you put people in a very stressful environment,
如果你使他们分心 用一些消极图片
if you distract them with disturbing,negative images,
一些暴力 苦难的图片
images of suffering and violence —
就像你在新闻上看到的那样
sort of like what you might see
很不幸
on the news, unfortunately —
你这样做 实际上影响了他们的注意力
that doing this mightactually affect their attention.
这确实是我们所发现的
And that’s indeed what we found.
当他们在做这个试验时 我们呈现出这样有压力的图片
If we present stressful imageswhile they’re doing this experiment,
注意力造成的差距会缩小 影响就会减弱
this gap of attention shrinks,its power diminishes.
在我们的其他研究中
So in some of our other studies,
我们想要去看 实际上 好的
we wanted to see, OK, great–
不好的 糟糕的新闻 这些都压迫着大脑
not great, actually, bad news that stress does this to the brain —
如果是那样的话
but if it is the case
通过外部干扰压力对注意力有很大影响
that stress has this powerful influence on attention
那么如果没有外部干扰会怎么样呢?
through external distraction, what if we don’t needexternal distraction,
我们自己使自己分心会怎么样呢?
what if we distract ourselves?
对于这个
And to do this,
我们大致想出了一个实验
we had to basically come up with an experiment
让人们走神
in which we could have peoplegenerate their own mind-wandering.
当我们做一些正在进行的任务时
This is having off-task thoughts while we’re engaged
我们会有开小差的想法
in an ongoing task of some sort.
让人走神的一个小妙招就是最本质的让他感到无聊
And the trick to mind-wanderingis that essentially, you bore people.
所以希望现在听讲座的人里没有很多走神的
So hopefully there’s not a lotof mind-wandering happening right now.
当我们让人无聊的时候
When we bore people,
人们就会愉快地产生各种内在的满足来占据自己
people happily generate all kinds of internal content to occupy themselves.
因此我们设计了可能被认为世界上最无聊的实验
So we devised what might be considered one of the world’s most boring experiments.
所有的参与者看到的是
All the participants saw were a series
屏幕上一系列的脸
of faces on the screen,
接连不断的
one after another.
他们每次看到这个脸都会按下按钮
They pressed the buttonevery time they saw the face.
差不多就是这样了 嗯
That was pretty much it. Well,
此时的一个小把戏是
one trick was that sometimes,
这张脸会是颠倒的
the face would be upside down,
这种情况很少发生
and it would happen very infrequently.
在这些试验中 他们被告知不要做出反应
On those trials they were toldjust to withhold the response.
不久 我们可以说他们已经成功的走神了
Pretty soon, we could tell thatthey were successfully mind-wandering,
因为当脸部颠倒时他们按下了开关
because they pressed the buttonwhen that face was upside down.
尽管可以很清楚的看到那是颠倒的
Even though it’s quite plain to see that it was upside down.
因此我们想知道当人们走神的时候发生了什么
So we wanted to know what happenswhen people have mind-wandering.
我们所发现的是
And what we found was that,
在外部的压力和外物分心的条件下是很相似的
very similar to external stress and external distractionin the environment,
外物分心 我们自己走神
internal distraction,our own mind wandering,
都会缩小注意力线的间距
also shrinks the gap of attention.
它减弱了注意力的强度
It diminishes attention’s power.
所有的这些研究可以说明什么呢?
So what do all of these studies tell us?
这说明从影响我们的感知这个角度来说
They tell us that attentionis very powerful
注意力是非常有力的
in terms of affecting our perception.
尽管他是很有力的 但也是脆弱容易受伤害的
Even though it’s so powerful,it’s also fragile and vulnerable.
像压力 走神这样的事情会减弱他的强度
And things like stressand mind-wandering diminish its power.
但这些都是在可受控制的实验环境中进行的
But that’s all in the context of these very controlled laboratory settings.
那在真实的社会环境中呢?
What about in the real world?
在我们实际的日复一日的生活中呢?
What about in our actual day-to-day life?
现在呢?
What about now?
现在你的注意力在哪儿?
Where is your attention right now?
把他带回来
To kind of bring it back,
在我接下来的演讲中 我想要关于你的
I’d like to make a prediction about your attention
注意力做一个预测
for the remainder of my talk.
你准备好了吗?
Are you up for it?
这是预测
Here’s the prediction.
在接下来的八分钟里 你将有四分钟
You will be unaware of what I’m saying
没有意识到我所说的话
for four out of the next eight minutes.
(微笑)
(Laughter)
这是一个挑战 因此请集中你的注意力
It’s a challenge,so pay attention, please. Now,
我为什么说这个?
why am I saying this?
我肯定会假设你会继续坐着
I’m surely going to assumethat you’re going to remain seated and,
你知道 在我说话的时候 你要优雅地看着我的眼睛
you know, graciously keep your eyes on me as I speak.
但是越来越多的文献表明 我们走神
But a growing body of literature suggeststhat we mind-wander,
在我们清醒的时间段里
we take our mind awayfrom the task at hand,
有一半的时间我们是走神的
about 50 percent of our waking moments.
这些可能是很小的 我们带思绪去了小旅行
These might be small,little trips that we take away,
我们拥有个人的想法
private thoughts that we have.
当我们走神时
And when this mind-wandering happens,
这可能是有问题的
it can be problematic.
现在我认为今天你们坐在这里
Now I don’t think there will beany dire consequences
不会产生任何可怕的后果
with you all sitting here today,
但是你想象一下一个军队领导错过了
but imagine a military leader missing four minutes
四分钟的军事简报
of a military briefing,
或者一个法官错过了四分钟的证词
or a judge missingfour minutes of testimony.
又或者一名外科医生或者一个消防员走神
Or a surgeon or firefightermissing any time.
这些事例的后果都是很可怕的
The consequencesin those cases could be dire.
因此我们可能会问为什么会这样呢?
So we might ask why do we do this?
为什么我们走神会如此频繁?
Why do we mind-wander so much? Well,
答案的一方面是
part of the answer is
我们的思绪是一位高雅的时间旅行大师
that our mind is an exquisite time-traveling master.
他可以很容易的穿越时空
It can actually time travel very easily.
如果我们把思绪比做
If we think of the mind as the metaphor
一个音乐播放器 我们看这个
of the music player, we see this.
我们可以将思绪带回过去 去反思
We can rewind the mind to the past to reflect
过去已经发生过的事情 对吗?
on events that have already happened, right?
或者我们可以去遥远的未来
Or we can go and fast-future,
去计划我们想要做的下一件事情
to plan for the next thing that we want to do.
我们很频繁地进入过去或者未来
And we land in this mental time-travel mode
思维时间旅行
of the past or the future
的模式
very frequently.
我们经常会没有意识地进入那里
And we land there oftenwithout our awareness,
大部分时间没有意识 即使我们想要集中注意力
most times without our awareness, even if we want to be paying attention.
想想最后一次
Think of just the last time
你试着去读一本书
you were trying to read a book,
马上就要到末尾了
got to the bottom
而你不知道书里讲什么
of the page with no idea what the words were saying.
这经常发生在我们身上
This happens to us.
当这个事情发生时
And when this happens,
当我们走神了而没有意识到我们正在做的事情时
when we mind-wander without an awareness that we’re doing it,
这就会产生一些后果
there are consequences.
我们会犯错
We make errors.
我们会漏掉关键信息 有时
We miss critical information, sometimes.
我们很难做决定
And we have difficulty making decisions.
更糟糕的是我们会感到压力
What’s worse is when we experience stress.
我们处于一种被压倒的情况下
When we’re in a moment of overwhelm.
我们倒回去的时候不只是反思过去
We don’t just reflecton the past when we rewind,
最终我们会沉思 再体验或者惋惜过去
we end up being in the pastruminating, reliving or regretting
已经发生的事情
events that have already happened.
在压力之下 我们快进我们的思绪
Or under stress, we fast-forward the mind.
不仅仅是为了有成效的计划
Not just to productively plan.
而是我们最终小题大做或者担心的事情
But we end up catastrophizing or worrying
还没有发生 坦白说可能永远不会发生
about events that haven’t happened yet and frankly may never happen.
因此此时此刻 你可能在想你自己 好
So at this point, you might bethinking to yourself, OK,
走神的发生也有很多
mind-wandering’s happening a lot. Often,
通常是在我们没有意识的情况下发生的
it happens without our awareness.
在压力之下 这甚至会更糟糕
And under stress, it’s even worse —
我们走神会很严重很频繁
we mind-wander more powerfullyand more often.
关于这个我们有什么可以做吗?
Is there anythingwe can possibly do about this?
我可以很开心的说这个答案是有的
And I’m happy to say the answer is yes.
从我们的工作中 我们正在学习的是
From our work, we’re learning
一个有压力 容易走神的人的对立面是一个有意识的人
that the opposite of a stressed and wandering mind is a mindful one.
正念与我们集中注意的
Mindfulness has to dowith paying attention
有意识的当下经历有关系
to our present-moment experiencewith awareness.
并且没有任何情绪反应的发生
And without any kind of emotionalreactivity of what’s happening.
这是保持这个按钮开着
It’s about keepingthat button right on play
体验我们生活中得每时每刻
to experience the moment-to-momentunfolding of our lives.
正念不仅仅是一个概念
And mindfulness is not just a concept.
更多的像是实践
It’s more like practice,
你不得不将这些有益的注意模式具体化
you have to embody this mindful mode of being to have any benefits.
我们正在做的很多工作
And a lot of the work that we’re doing,
我们提供给人们的项目
we’re offering people programs
为了培养他们在生活中的正念意识
that give our participantsa suite of exercises
给参与者一套他们应当每天
that they should do daily in order to cultivate more moments
去做的锻炼
of mindfulness in their life.
对于很多我们一起
And for many of the groups
工作的小组 高压小组
that we work with, high-stress groups,
就像我说的 士兵 医护人员
like I said — soldiers,medical professionals —
众所周知 对于他们走神可能是很可怕的
for them, as we know,mind-wandering can be really dire.
因此我们想确保我们给她们提供的是可接受的
So we want to make surewe offer them very accessible,
在低时间限制内优化训练
low time constraintsto optimize the training,
他们可以从中受益
so they can benefit from it.
当我们这样做时
And when we do this,
我们可以跟踪观察发生了什么
what we can do is track to see what happens,
不仅仅是他们的日常生活
not just in their regular lives but
还有在一些苛求环境下的情况
in the most demanding circumstances that they may have.
我们为什么想要这样做?嗯
Why do we want to do this? Well,
我们想要做 例如
we want to, for example,
在学生期末的时候
give it to students right around finals season.
或者会计师在税务季节给他们这个训练
Or we want to give the training to accountants during tax season.
或者士兵 海军正在部署的时候
Or soldiers and marineswhile they’re deploying.
为什么呢?
Why is that?
因为这些时候是
Because those are the moments
他们的注意力最容易受影响的时候
in which their attention is most likely to be vulnerable,
因为压力 走神
because of stress and mind-wandering.
这也是他们想要注意力
And those are also the moments
全神贯注的时候
in which we want their attention to be in peak shape
因此他们可以出色完成任务
so they can perform well.
我们在研究中
So what we do
所做的是让他们做一系列注意力测试
in our research is we have them take a series of attention tests.
在高压情况开始时
We track their attention at the beginning
我们追踪他们的注意力
of some kind of high-stress interval,
两个月之后 我们再次追踪
and then two months later,we track them again,
我们想看看这两次是否有不同?
and we want to seeif there’s a difference.
提供给他们正念训练是否有益?
Is there any benefit of offering themmindfulness training?
我们可以阻止过高压力
Can we protect againstthe lapses in attention
而产生的注意力失误吗?
that might arise over high stress?
这是我们所发现的
So here’s what we find.
在过高的压力下 很不幸
Over a high-stress interval, unfortunately,
如果我们不去理会 事实是
the reality is if we don’t do anything at all,
注意力就会下降
attention declines,
人们在高压结束的时间间隔上比之前更糟糕
people are worse at the end of this high-stress interval than before.
但是如果我们提供正念训练 我们可以阻止这样的情况
But if we offer mindfulness training,we can protect against this.
他们保持稳定 尽管和其他组一样
They stay stable, even thoughjust like the other groups,
他们也经历了高压
they were experiencing high stress.
如果人们接受过这个训练
And perhaps even more impressive is
那么他们可能就是引人瞩目的
that if people take our training programs over,
比方说 八周
let’s say, eight weeks,
他们完全致力于每日正念训练
and they fully commit to doing the daily mindfulness exercises
尽管处于高压状态下 他们也会
that allow them to learn how to be
学习如何处在当下
in the present moment, well,
实际上 这会让他们
they actually get better over time,
越来越好
even though they’re in high stress.
最后一点 你要意识到实际上是很重要的一点
And this last pointis actually important to realize,
因为它暗示我们
because of what it suggests to us is
正念训练就像身体锻炼一样
that mindfulness exercises are very much like physical exercise:
如果你不训练 你就不会受益
if you don’t do it, you don’t benefit.
但是如果你保证做正念训练
But if you do engagein mindfulness practice,
你训练越多 受益也就越多
the more you do, the more you benefit.
我们再回到杰夫•戴维斯那里
And I want to just bring it back to Captain Jeff Davis.
正如我刚开始提到的一样
As I mentioned to you at the beginning,
他的海军队员正好参与了第一个项目
his marines were involvedin the very first project
提供了正念训练
that we ever did,offering mindfulness training.
他们表示这种精准模式是非常鼓舞人心的
And they showed this exact pattern,which was very heartening.
我们正好给他们提供了正念训练
We had offered themthe mindfulness training
在他们被派往伊拉克之前
right before they were deployed to Iraq.
在他们返回之前 船长戴维斯给我们分享
And upon their return,Captain Davis shared with us
他的感觉 他在这个项目中的受益之处
what he was feelingwas the benefit of this program.
他说 不像上次
He said that unlike last time,
这次部署之后 他们表现要好的多
after this deployment,they were much more present.
他们是独具慧眼的
They were discerning.
他们不再被动
They were not as reactive.
在某种情况下 他们对与他们交往的
And in some cases,they were really more compassionate
人们是慈悲的
with the people they wereengaging with and each other.
他说在很多方面
He said in many ways,
他感到我们提供的正念训练项目
he felt that the mindfulness training program we offered
给了他们一个很重要的工具
gave them a really important tool to protect
防止创伤后压力失调
against developing post-traumatic stress disorder
甚至创伤增大
and even allowing it to turninto post-traumatic growth.
对我们来说 这是很有意思的
To us, this was very compelling.
最后 戴维斯和我
And it ended upthat Captain Davis and I —
你知道 这是十年前 2008年
you know, this was abouta decade ago, in 2008 —
这些年我们一直保持着联系
we’ve kept in touch all these years.
他自己一直用一种日常的方式继续着
And he himself has gone onto continue practicing mindfulness
正念训练
in a daily way.
他被晋升为少校
He was promoted to major,
最终他从海军陆战队退役
he actually then ended up retiringfrom the Marine Corps.
他离婚 然后再婚
He went on to get a divorce,to get remarried,
有一个孩子 得到了MBA学位
to have a child, to get an MBA.
经过
And through all
他生命中挑战 过渡 欢乐
of these challenges and transitions and joys of his life,
他坚持自己的正念训练
he kept up with his mindfulness practice.
听天由命 就在几个月之前
And as fate would have it,just a few months ago,
戴维斯突发心脏病 享年46岁
Captain Davis suffered a massive heart attack, at the age of 46.
在他去世前的几周给我打电话
And he ended up calling mea few weeks ago.
他说 我想告诉你一些事情
And he said,”I wantto tell you something.
我知道为我看病的医生
I know that the doctors who worked
他们救了我的心脏
on me, they saved my heart,
但是正念训练拯救了我的生命
but mindfulness saved my life.
我现在的想法是 我必须阻止救护车
The presence of mind I hadto stop the ambulance
把我送到医院去
that ended up taking meto the hospital,” — himself,
他清晰的思想
the clarity of mind he had
注意到会有一些恐惧和焦虑将会发生
to notice when there was fear and anxiety happening
但不会被困扰住
but not be gripped by it —
他说 这是正念训练给我的礼物
he said,”For me, thesewere the gifts of mindfulness.”
听到他一切都好 我是如此的放心
And I was so relievedto hear that he was OK.
但是他确实很高兴看到他改变了自己的注意力
But really heartened to see that he had transformed his own attention.
他从一个几乎把他从一座通往高雅领袖和向导
He went from having a really bad boss —
的桥上赶下来的坏老板-注意力系统
an attention systemthat nearly drove him off a bridge —
那里走了出来
to one that was an exquisiteleader and guide,
并且救了他的命
and saved his life.
因此实际上我想
So I want to actually end
通过分享我的行动来结束我的演讲
by sharing my call to action to all of you.
这就是
And here it is.
集中你的注意力
Pay attention to your attention.
好吧
Alright?
集中你的注意力
Pay attention to your attention
将正念训练作为你日常健康工具箱的一部分
and incorporate mindfulness trainingas part of your daily wellness toolkit,
为了驯服你自己游离的思想
in order to tame your own wandering mind
容许你注意力成为你生活中可信任的向导
and to allow your attention to be a trusted guide in your own life.
谢谢
Thank you.
(鼓掌)
(Applause)

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视频概述

让自己在专注中成长、进步,一起来学习如何更加专注

听录译者

收集自网络

翻译译者

春风十里不如你

审核员

审核员YX

视频来源

https://www.youtube.com/watch?v=UQzvNIIMayo

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