1. Whatis Mindfulness
1.什麼是正念

Welcome to the mindfulness for everyday life workshop. This workshop is split into approximately 20 episodes that are about 15 minutes each. So this firstepisode, Is about the word mindfulness. When we talk about mindfulness for
歡迎來到正念日常生活工作坊。本研討會分為約20集，每集約15分鐘。所以這第一集，是關於正念這個詞。當我們談論正念的時候

everyday life, I thinkit's important to, first of all, define what is mindfulness?
日常生活中，我認為首先要定義什麼是正念是很重要的？

Why would we want to be more mindful? So let's jump into that first. I want to share someconcepts and ideas that will help do you to wrap your head around the overallidea of mindfulness. So mindfulness is a set of practices that were inspiredmainly by teachings from the East, uh, particularly from
為什麼我們要更加留心？所以我們先來討論一下。我想和大家分享一些概念和想法，這些概念和想法將有助於你圍繞正念的整體概念來思考。所以正念是一套主要受東方教義啟發的實踐，呃，尤其是

Buddhist traditions.
佛教傳統。

But it's a formof understanding the nature of our own minds. Uh, you could say it's almost aphilosophy, a way of life and mindfulness enhances everything we do in ourlives. So I want to jump into that for a moment. Uh, let's start out bydefining what mindfulness is. Mindfulness. I'm sure you've heard of the word.
但這是一種理解我們自己思想本質的方式。呃，你可以說這幾乎是一種哲學，一種生活方式，而正念能增強我們生活中的一切。所以我想談一下。呃，讓我們從定義什麼是正念開始。注意。我相信你聽說過這個詞。

That's why youwere probably interested in this workshop in the first place, but when we hearthe word mindfulness, it will probably make us think of some kind of a conceptto be mindful is, and you fill in the blank. What does that mean for you? Whenwe're talking about mindfulness, the way it was understood in the Easterntraditions, from which this practice comes from mindfulness is thenonjudgmental observation of the present moment.
這就是為什麼你一開始可能對這個講習班感興趣，但是當我們聽到“正念”這個詞時，它可能會讓我們想到一種值得注意的概念，然后你就填空了。這對你意味著什麼？當我們談論正念時，東方傳統對正念的理解方式，這種實踐來自正念，是對當下時刻的非判斷性觀察。

It's a way ofbeing imagined. Being able to sit with an experience that you're having. Let'stake, for example, a strong emotion. As you go about your day to dayactivities, something happens and let's say you're driving and a car cuts youoff. The first thing you experiences some form of an emotion. Now, this may befrustration.
這是一種被想象的方式。能夠坐在你所擁有的體驗中。比如說，強烈的情感。當你進行你的日常活動時，一些事情發生了，比如說你在開車，一輛車擋住了你。你第一次體驗到某種形式的情感。現在，這可能是挫折感。

It may bedownright anger, but the emotion that we're experiencing is typically strongmindfulness practice is the ability to observe the present moment in anon-judgemental way, which is not to say if I'm mindful. When the car cuts meoff, I'm not going to be upset. That's not exactly how it works. The way itworks is when I'm driving in a car, cuts me off and I suddenly realize I'mangry.
這可能是徹頭徹尾的憤怒，但我們所經歷的情緒是典型的強烈的正念練習是以非評判的方式觀察當下時刻的能力，這並不是說我是否有意識。當車停下來的時候，我不會難過的。這不完全是怎麼工作的。它的工作原理是當我開車時，切斷我的車，我突然意識到我很生氣。

I can observe ina nonjudgmental way, the emotion I'm experiencing without. Being angry at thefact that I'm angry. Typically what happens when we encounter a strong emotionthroughout the day, we have a feeling about that emotion, anger, as an example,is something that we typically feel aversion to.
我可以用一種不帶偏見的方式來觀察我所感受到的情感。因為我生氣而生氣。典型的情況是，當我們一整天都遇到強烈的情緒時，我們會對這種情緒有一種感覺，例如憤怒，是我們通常感到厭惡的東西。

We don't like that.
我們不喜歡那樣。

We feel angry.It's an unpleasant feeling. So when, uh, when the feeling arises, we have anaversion to it, which immediately sets us up for a secondary layer ofexperience. There's the initial experience of. Anger. That's what I'mexperiencing. And now, because I'm experiencing the unpleasantness of theanger, I'm also experiencing an aversion to my anger.
我們感到憤怒。這是一種不愉快的感覺。所以，當這種感覺出現的時候，我們就會對它產生厭惡，這會立即讓我們進入第二層次的體驗。有初步的經驗。憤怒。這就是我所經歷的。現在，因為我經歷了憤怒的不愉快，我也體驗到了對憤怒的厭惡。

In other words, I'meither mad that I'm mad or something along those lines.
換言之，我要麼因為我生氣而生氣，要麼就是因為這條線而生氣。

Mindfulness isessentially the practice that allows us to remain with the first layer ofexperience that we're having. It's a really powerful thing. Viktor Frankl, theAustrian psychologist and Holocaust survivor said between stimulus andresponse.
正念本質上是一種實踐，它允許我們保持我們所擁有的第一層經驗。這是一個非常強大的東西。奧地利心理學家、大屠殺幸存者維克多·弗蘭克爾在刺激和反應之間說。

There is a spacein that space is our power to choose our response in our response lies ourgrowth and our freedom close quote. Now, I really like this quote because ithelps me to. Understand what's going on in terms of practicing mindfulness. ButI like to think of my day-to-day life as a series of stimulus and response andall of us experience this as we go throughout our day, let's just say you go towork and your coworker says something to you or your boss says something toyou, and there you go.
在這個空間里有一個空間，是我們選擇回應的力量，我們的回應在於我們的成長和我們的自由。現在，我真的很喜歡這句話，因為它能幫助我。了解在練習正念方面發生了什麼。但我喜歡把我的日常生活看作是一系列的刺激和反應，我們所有人都會在一天中經歷這些，比如說你去上班，你的同事對你說了什麼，或者你的老板對你說了什麼，然后你就走了。

That's thestimulus. Next is the response I may respond. Uh, and I'm not talking aboutnecessarily responding with words. It may be I'm responding immediately withthoughts. Like I'm angry that, uh, my boss said this or did this. Andimmediately when I experienced that anger, that's another stimulus and anotherresponse I'm experiencing anger.
這就是刺激。接下來是我可能會回答的問題。呃，我不是說一定要用語言來回應。可能是我馬上就想起來了。呃，我的老板是這麼說的。當我感受到憤怒的時候，那是另一種刺激和另一種反應。

That's thestimulus. What's my response to experiencing anger. For most of us, it's anaversion to the anger that we're feeling. And this cycle goes on and onthroughout our days, stimulus, response, stimulus, response, stimulus response,and all day long on and on and on for our entire lives. So mindfulness has apractice.
這就是刺激。我對憤怒的反應是什麼。對我們大多數人來說，這是對憤怒的厭惡。這個循環在我們的生活中持續不斷，刺激，反應，刺激，反應，刺激，反應，刺激反應，一直持續到我們的一生。所以正念是有練習的。

You can thinkabout it as a tool that teaches us to be able to, even if for only a moment.But these little gaps between stimulus and response gaps, where we're suddenlyable to observe in a nonjudgmental way, whatever is occurring in the presentmoment. This has beneficial when we're experiencing difficult things, but it'salso beneficial when we're experiencing pleasant things, to be able tomindfully observe the awe and wonder that I'm experiencing when I'm looking ata sunset or when I'm observing the shooting star in the sky or anything alongthose lines or holding your child, that was just born.
你可以把它看作是一種工具，教我們學會如何去做，哪怕只是一瞬間。但是這些刺激和反應之間的小間隙，我們突然能夠以一種非判斷的方式觀察，無論當下發生了什麼。當我們經歷困難時，這是有益的，但當我們經歷愉快的事情時，它也有好處，當我看著日落，觀察天空中的流星，或是抱著你的孩子的時候，能夠用心觀察到我所感受到的敬畏和驚奇，剛剛出生。

Or you canimagine all the, all the pleasant and positive things, as well as all of thedifficult and what we would call negative things. So that's essentially whatmindfulness is. I want you to keep that in mind, and now I want to explain acouple of ideas and concepts to help explain why we would even want to practicemindfulness.
或者你可以想象所有的，所有愉快和積極的事情，以及所有困難和我們稱之為消極的事情。所以這就是正念的本質。我要你們記住這一點，現在我要解釋幾個想法和概念，來幫助解釋為什麼我們要練習正念。

So the first oneis the concept of the muddy jar. And this comes from Alan Watts who says thatthe mind is a lot like a jar of muddy water, the best way to clear it is toleave it alone. And I like this specific story or analogy because oftentimeswhen it comes to mindfulness, we think of it as. Uh, something that we'redoing.
所以第一個是泥壇子的概念。這來自艾倫·瓦茨，他說心靈就像一罐渾水，清除它的最好方法就是不要去管它。我喜歡這個具體的故事或類比，因為當涉及到正念時，我們通常認為它是。呃，我們正在做的事情。

In other words,here's normal me, but the mindful me is different. Right? The mindful me isgonna not be angry. The mindful me is going to be okay with whatever lifethrows my way. So we almost approach mindfulness as if it's something that weneed to do. When in reality, it's more like the jar of muddy water.
換言之，這是正常的我，但有意識的我是不同的。對嗎？細心的我不會生氣的。不管生活給我帶來什麼，細心的我都會没事的。所以我們幾乎接近正念，好像這是我們需要做的事情。實際上，它更像是一罐渾水。

If you leave italone. With time, the sediment drops and then you kind of have more clarity.You can see in the water and see what's actually there when it's agitated,murky water. It's just all around murky it's with time and leaving it alonethat, uh, you can start to see a separation between the water and whatever wasfloating in the water.
如果你不去管它。隨著時間的推移，沉澱物會減少，然后你會變得更清晰。你可以在水里看到，當水攪動，渾濁的時候，你可以看到里面到底有什麼。一切都是模糊的，隨著時間的推移，你可以看到水和漂浮在水中的東西之間的分離。

Our mind issimilar from the mindfulness perspective. It's not so much that we're trying todo something we'll ourselves to be mindful. It's not that it's that we'retrying to learn to sit and observe. And what is it that we're observinganything that's taking place in the present moment, whether that be externalthings or more importantly, the internal things, the thoughts, the feelings,and the emotions that arise in me.
從正念的角度來看，我們的心是相似的。這並不是說我們在努力做一些我們自己會留心的事情。並不是說我們要學著坐著觀察。我們在觀察當下發生的任何事情，不管是外在的，還是更重要的，內在的東西，思想，感覺，和我內心產生的情感。

I can observethose things in a nonjudgmental way. And through practicing this with enoughobservation, it's like that murky water. It's not agitated anymore. It becomesmore clear. And when, when things settle a bit, then there's clarity and I cansee, and I can gain insight into the nature of my own mind.
我可以不帶偏見地觀察這些事情。經過足夠的觀察練習，它就像那渾濁的水。它不再激動了。事情變得更清楚了。當事情有了一點平靜，我就能看清，我也能洞察自己心靈的本質。

So that's wheremindfulness becomes a really powerful tool. That's not going to make me, it'snot about making me better at the things that I do. It's it's about giving megreater insight into the nature of my own mind. The why do I say the thingsthat I say and do the things that I do and, uh, feel the things that I feel andso on.
所以這就是正念成為一個真正強大的工具的地方。這不會讓我進步，也不會讓我在我所做的事情上做得更好。這是為了讓我更深入地了解自己的思想。為什麼我要說我說的話，做我做的事，呃，感受我的感受等等。

And if you thinkabout it, that is infinitely more powerful than gaining any kind of externalinsight. I think sometimes we approach mindfulness. Because we want something.If I could be more mindful than I'll be a better employee and I'll be getting araise, or if I could be more mindful, then things won't bug me and I'll finallybe happy or something to that effect.
如果你仔細想想，這比獲得任何外在的洞察力要強大得多。我想有時候我們會接近正念。因為我們想要一些東西。如果我能比我更用心的話，我會成為一個更好的員工，我會得到加薪，或者如果我能更用心的話，事情就不會困擾我，我最終會感到快樂或是類似的事情。

And it's notthat those things are things we shouldn't wish for or aspire to. It's just thatwe're kind of missing the point of the tool. The point of the tool, ifmindfulness were a tool, is that you're peeking into the nature of your ownmind and gaining insight and understanding into the inner workings of your ownmind.
並不是說這些事情是我們不應該希望或渴望的。只是我們有點唿略了工具的要點。如果正念是一種工具，那麼這個工具的意義在於，你可以窺視自己心靈的本質，並獲得對自己心靈內部運作的洞察和理解。

And that to meis more important and more powerful than the other things. So another analogythat I think is helpful here when we're talking about mindfulness is theanalogy of visualizing the clouds in the sky. So if mindfulness practice is theart of the nonjudgmental observation of the present moment, we all know whatthis is like, because we've all sat and looked at the clouds.
這對我來說比其他東西更重要更強大。所以，我認為另一個在這里討論正念的比喻是，想象天空中的雲彩。所以，如果正念練習是對當下時刻不加判斷的觀察的藝術，我們都知道這是什麼樣子，因為我們都坐在那里看著雲。

Now, when welook at clouds, We typically don't look at the cloud and say, well, that one'stoo puffy. I don't like that cloud that one's too tall. That one's too. Um,whatever. Right. We don't do that with clouds because, and this is where the,the important distinction comes in. It's the nonjudgmental observation.
現在，當我們看雲的時候，我們通常不會看著雲說，嗯，那雲太膨脹了。我不喜歡那朵雲，那朵太高了。那個也是。嗯，隨便吧。正確的。我們不會用雲來做這件事，因為這就是重要的區别所在。這是非判斷性的觀察。

Of how thingsare, we don't have judgments with clouds because we don't have expectations ofwhat a cloud should be. We just observe how a cloud is, and this one may bepuffy. This one other one may look like a rabbit. This one may be whatever thepoint is that I'm just observing. And in, in the art of observing, there is nojudgment.
關於事情是怎樣的，我們没有對雲的判斷，因為我們没有對雲應該是什麼的期望。我們只是觀察雲的形狀，而這個可能是浮腫的。另一只看起來像只兔子。這可能是我觀察到的任何一點。在觀察的藝術中，没有判斷。

So if I were tosit outside and observe the clouds for a moment, I would be practicingmindfulness. It's the nonjudgmental observation of the present moment. So takethat way of thinking and apply that to the observation of what's taking placein your own mind, thoughts, feelings, emotions, opinions, beliefs, all thesethings float in our mind, similar to the way clouds do.
所以，如果我坐在外面觀察雲，我會練習正念。這是對當下時刻的無偏見的觀察。所以采取這種思維方式，並將其應用於觀察你自己頭腦中正在發生的事情，思想、感情、情緒、意見、信仰，所有這些東西都漂浮在我們的腦海中，就像雲彩一樣。

Uh, thoughts,for example, they arise, they linger and then they go away or they get replacedby other thoughts, very much the same way that clouds arise and they linger andthey transition on and move. So visualize this as an example, that if I'msitting there and I'm observing the clouds in the sky, I'm practicingmindfulness, but then you apply that inward to the thoughts, feelings, andemotions that you're experiencing.
呃，思想，例如，它們出現，它們逗留，然后消失，或者被其他的思想所取代，這和雲的出現、它們的逗留、它們的轉移和移動非常相似。所以把這個想象成一個例子，如果我坐在那里觀察天空中的雲朵，我在練習正念，但是你要把它內在地應用到你正在經歷的思想、感覺和情緒上。

The next helpfulconcept here with mindfulness as a practice is that, uh, the example of lookingthrough tinted the last, so bring to mind a pair of glasses, whether it's sunglasses,sunglasses are actually a good example because
下一個有用的概念是，呃，最后一個是通過著色的方式來觀察，所以讓我想起一副眼鏡，不管是太陽鏡，太陽鏡都是一個很好的例子，因為

they, they havea tint and the tint can be helpful. Uh, if you're out in the bright sunlight,the sunglasses will alter the tint so that you can see.
他們，他們有一個色調，色調可以幫助。呃，如果你在明亮的陽光下，太陽鏡會改變顏色以便你能看到。

Um, but any formof tint is, uh, affecting what actually is versus how I perceive what actuallyis. So let's take a strong tint, for example, yellow glasses or, uh, red tintedglasses. If I'm looking through a pair of glasses that have a colored tint,let's say red, for example, everything that I look at, everything that I see.
嗯，但是任何形式的色彩都會，呃，影響我對真實事物的感知。所以讓我們用一種強烈的色調，例如，黃色的眼鏡，或者，呃，紅色的眼鏡。如果我用一副有顏色的眼鏡看，比如說紅色，我看到的一切，我看到的一切。

Is tinted inwith red and it's not because of how things are it's because of how I'm seeingthings. The final analogy that I want to share with regards to mindfulness andwhat it is, is the analogy of a painting or a picture. Do you recall in youryouth, for example, there used to be. The picture that you would look at, lookat that was made up of a bunch of little dots or strange patterns, and itlooked like you weren't looking at anything, but if you learned to focus youreyes behind the painting, in other words, beyond the painting, then you couldsuddenly see an image that would pop out.
被染成紅色，這不是因為事情是怎樣的，而是因為我如何看待事物。關於正念的最后一個類比，我想分享的是，一幅畫或一幅畫的類比。你還記得在你年輕的時候，曾經有過。你看到的圖片，是由一堆小點或奇怪的圖案組成的，看起來你什麼都没看，但是如果你學會了把眼睛集中在畫后面，換句話說，在畫外，那麼你會突然看到一個會彈出的圖像。

Usually it wasthe outline of something. So you would look at this random picture that lookedone way, but then if you looked at it long enough and you focused your eyes alittle bit differently, suddenly you could see something appear and thatsomething was there all along, but we couldn't see it until we shifted ourfocus or we shifted the way that we see things.
通常是一些東西的輪廓。如果你看不到我們的視線，我們會很快看到你的視線，但如果你看不到的話，我們的視線會突然改變。

That to me isthe final analogy that works well with what we're trying to accomplish withmindfulness as a practice. So the way that we perceive life right now, it'slike looking at that painting, it looks a certain way, and there may besomething there that we don't see, but mindfulness, as a tool will help us to developour sense of perception to the point where before we know it, we may seesomething that we hadn't seen before.
對我來說，這是最后一個類比，它與我們試圖通過正念作為一種實踐來實現的東西很好地吻合。所以，我們現在看待生活的方式，就像看那幅畫，它看起來是某種方式，那里可能有一些我們看不到的東西，但是正念作為一種工具將幫助我們發展我們的感知能力，在我們知道它之前，我們可能會看到一些我們以前從未見過的東西。

We may noticesomething that we hadn't noticed before. And this is where mindfulness becomesa really valuable skill and a really valuable tool, because at any givenmoment, there are incredible things going on in each of our lives. And a lot oftimes we simply don't notice them. We simply don't see them.
我們可能會注意到一些我們以前没有注意到的東西。這就是正念成為一種非常有價值的技能和工具的地方，因為在任何特定的時刻，我們每個人的生活中都會發生不可思議的事情。很多時候我們根本没有注意到他們。我們根本看不到他們。

And this isbecause of. Our inability to focus or see beyond the superficial level of whatwe're looking at. Just like with that painting. If I only look at the surfaceof the painting, I don't see it. But when I learned to look a little bit deeperand I focus my eyes on, on a point behind the painting, suddenly a new pictureemerges.
這是因為。我們無法集中注意力或看到我們所看到的事物的表面。就像那幅畫一樣。我看不見畫的表面。但當我學會看得更深一點，我把目光集中在畫背后的一點上，突然出現了一幅新畫。

And once you cando that, once you can see it. You can never unsee it every time. You'll look atone of those paintings, you'll be able to see what's there because you know howto see differently. So I want to share a quote that goes like this. This isfrom . And he says, when we take the time to look at the way we see things, theway we see things changes, that's what we're going to do in this workshop.
一旦你能做到，一旦你能看到它。你不可能每次都看到它。你會看到其中一幅畫，你會看到那里有什麼，因為你知道如何以不同的方式看。所以我想分享一個這樣的引語。這是從。他說，當我們花時間去看待事物的方式時，我們看待事物的方式會發生變化，這就是我們在這個研討會上要做的。

Uh, mindfulnessas a practice is the nonjudgmental observation of the present moment. And whatwill happen is that we're going to take the time to look at the way we seethings. And the way we see things will change. That doesn't mean the thingswill change, but the way that we see things we'll change.
作為一種練習，正念是對當下時刻的非判斷性觀察。接下來我們要花點時間看看我們看待事物的方式。我們看待事物的方式也會改變。這並不意味著事情會改變，而是我們看待事物的方式會改變。

So these are theconcepts and ideas of this first episode. And in part two, I'm going to sharesome exercises and guided meditations for how to start practicing mindfulnessin your day-to-day life.
這就是第一集的概念和思想。在第二部分，我將分享一些練習和指導性的冥想，如何開始在你的日常生活中練習正念。