解锁点滴快乐的3把钥匙【TED演讲】

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P1 · 解锁点滴快乐的3把钥匙【TED演讲】 p01 中英双语 (P1)

解锁点滴快乐的3把钥匙【TED演讲】 p01 中英双语 (P1)

发布于 2026-10-12 · 时长 11:19

字幕摘录

时间	英文	中文
0:01	Imagine being all alone, running in an endless pitch black tunnel.	想象着独自一人 在无尽的黑洞中奔跑
0:08	Your way down	你下来
0:09	by this overwhelming sense of impending doom and despair and your energy is	以这种即将来临的末日 和绝望的感觉 你的能量是
0:14	draining fast.	排水速度太快了
0:16	No one can hear your cries for help.	没有人能听到你的呼救声
0:19	You can't see any light at the	你看不到灯光
0:21	end of the tunnel.	隧道尽头
0:23	This is how my corporate working life felt for me much	这是我公司的工作生活对我的感觉
0:26	of the time.	时间。
0:27	I was running at pace through my corporate career, addicted to	我在公司事业中步履维新 沉迷于

展开字幕全文（192 条）

序号	英文	中文
1	Imagine being all alone, running in an endless pitch black tunnel.	想象着独自一人 在无尽的黑洞中奔跑
2	Your way down	你下来
3	by this overwhelming sense of impending doom and despair and your energy is	以这种即将来临的末日 和绝望的感觉 你的能量是
4	draining fast.	排水速度太快了
5	No one can hear your cries for help.	没有人能听到你的呼救声
6	You can't see any light at the	你看不到灯光
7	end of the tunnel.	隧道尽头
8	This is how my corporate working life felt for me much	这是我公司的工作生活对我的感觉
9	of the time.	时间。
10	I was running at pace through my corporate career, addicted to	我在公司事业中步履维新 沉迷于
11	gathering achievements, accolades and accumulating material things in an	收集成就、成就和积累物质
12	endless pursuit to show people I was good enough, smart enough and a success.	无休止的追求 向人们展示我足够好 足够聪明 也足够成功
13	I was a hard-working, driven perfectionist and I did gather a lot of	我是一个勤奋,驱动的完美主义者 我收集了很多
14	achievements, accolades and successes but they were not bringing me any sense of	成就、成就和成功,但并没有给我带来任何
15	fulfillment and joy.	成就与欢喜.
16	Everything changed in December 2013 when in the midst of	2013年12月,一切都变了
17	the most sad and painful event in my life I am awakened by a dash of joy.	我一生中最悲伤和痛苦的事件 被一丝欢乐唤醒
18	It's	这是
19	December 2013.	2013年12月 (中文(简体) ).
20	I've just completed an energizing sunrise run through a	我刚刚完成了一次振奋日出
21	beautiful remote village in northern India and my mobile phone buzzes.	印度北部美丽偏远的村庄,
22	The	那个
23	someone who always had my back no matter what and someone who could always make	总是支持我的人,不管怎样, 和总是可以做
24	me smile in an instant.	我马上就会笑了
25	I excitedly answered the call, hey dad how's your	我激动地接了电话 爸爸,你好吗?
26	holiday going?	节日去?
27	But it was not my father.	但不是我父亲
28	It was my aunt calling from my father's	是我姑妈打来的
29	mobile phone to share some news I did not expect to hear.	手机分享一些我没想到听到的消息。
30	My father had died of a	我父亲死于
31	heart attack in the middle of his sleep at the age of 67 while on a remote	心脏病发作 在睡眠的中间 在67岁 在远程
32	holiday retreat with my mother in his birth home of Kenya.	与母亲一起在出生地肯尼亚度假。
33	When hearing the	当听到
34	news I felt crushed with intense sadness, pain and disbelief like it was smashing	我感到悲伤 痛苦 难以置信 就像在粉碎
35	down on me with unimaginable force.	以难以想象的力量压在我身上
36	I was heartbroken but needed to be strong to	我很伤心,但需要坚强
37	function for the sake of my family.	为了我家人 发挥功能
38	Now anybody listening to this that has	现在,任何人听这个 有
39	grief from the sudden loss of a loved one will know how quickly it can sweep	突然失去亲人的悲伤 将会知道它能迅速扫荡
40	you into its darkness.	进入黑暗中
41	On the flight to Kenya I had my sons sleeping on me on	在飞往肯尼亚的飞机上,我让我的儿子睡在我身上
42	either side.	无论哪一方
43	In my head I'm asking my father why did you leave us?	在我的脑海里,我问我父亲 你为什么离开我们?
44	Why did you	你为什么
45	give up and not fight?	放弃而不是战斗?
46	I'm overwhelmed with a flow of emotions from sadness to	我充满了悲伤的情绪
47	anger to worry and in the throes of the grief there comes a sudden calmness.	愤怒的担心, 在悲痛的苦痛中 突然出现了一种平静。
48	As if my father was putting his arms around me holding me while whispering to	好像我父亲抱着我 一边悄悄地对我说
49	me it will all make sense and everything will work out.	我一切都会合情合理 一切都会好的
50	His funeral ceremony was	他的葬礼是
51	in a hall filled with what looked like a sea of people who had turned up to pay	在大厅里 满是一群人 来付钱
52	their respects.	他们的敬意。
53	There was a growing queue of people waiting to come up to us to	排队的人越来越多 等着我们来
54	offer their condolences.	表示哀悼。
55	Literally every person who came up to me shared a moving	从字面上说,每个来到我身边的人 都有一个感动
56	story that I'd never heard before about times my father had inspired such joy	我从来没有听说过的故事 关于我的父亲曾激发 这样的快乐
57	laughter and optimism in them that it had made a lasting impact on their own	欢笑和乐观地说,它给自己带来了持久的影响
58	outlook on life.	人生观.
59	I discovered that my father had been the humble source of	我发现我父亲是
60	empowerment for so many people enabling them to cause breakthroughs in studies	* 赋予这么多人权力,使他们能够在研究中取得突破
61	business marriage and relationships.	商业婚姻和关系。
62	Some joked and called him their joy guru.	有人开玩笑,叫他欢乐大师
63	Now	现在
64	the word guru in Sanskrit one of the oldest languages in the world and the	梵语中的古鲁语是世界上最古老的语言之一
65	primary sacred language of Hinduism means the dispeller of darkness and this	印度教的主要神圣语言 意味着黑暗的驱散者
66	is exactly what followed as more and more people shared their stories about	正是随着越来越多的人分享他们的故事
67	my father.	我的父亲。
68	The energy and mood in the hall visibly shifted from somber and	大厅的精力和心情明显地从苏姆和
69	dark to an alive and vibrant energy.	对生机勃勃的能量来说是黑暗的
70	Even my mother who up until then had been	即使是我的母亲,在那之前
71	quiet numbed by the loss of her soulmate the love of her life a man she had been	静静地麻木了 失去灵魂 失去一生的爱
72	with since her 20s they did everything together they were inseparable and now	从她20多岁开始 他们一起做了一切 他们都是不可分割的 现在
73	her face was lit up with a smile.	她的脸被点亮了微笑。
74	The darkness in the hall was dispelled by a	大厅的黑暗被一个
75	dash of joy in the moment.	欢乐的瞬间
76	While delivering my eulogy I looked at a	在致悼词时,我看着
77	picture of my father that was projected behind me with 1946-2013 written	1946年-2013年写给我父亲的照片
78	below.	见下文。
79	See the whole of my father's life was reduced to his birth year and the	看我父亲的整个生活 被缩短到他的出生年份
80	year he died with a dash in between.	一年中,他死了,中间有一个突破。
81	Something started to open up for me.	有东西开始为我打开。
82	I	一、导 言
83	had this elevated feeling of positivity and a surge of blissful energy.	有了这种强烈的肯定感 和充满快乐的能量。
84	I'd only	我只会
85	previously experienced the same on occasions when you'd normally expect	以前也经历过同样的情况 当你通常期望
86	such feelings like the birth of my two sons and marrying my teenage sweetheart	就像我两个儿子的诞生 还有嫁给我十几岁的甜心
87	but this was my father's funeral.	但这是我父亲的葬礼
88	So the next stage of the funeral ceremony was	所以下一阶段的葬礼是
89	the Hindu cremation ritual which I had not previously experienced in its	之前我从未经历过的印度教火化仪式
90	traditional form.	传统形式。
91	My younger brother and I were guided by a Hindu priest to walk	我弟弟和我被一个印度教神父引导走路
92	three times around the pyre.	三次围绕大火.
93	On the completion of the third round the priest	第三轮完成时,神父
94	hands me a flaming wooden torch and he gestures to me to light the pyre on fire.	帮我拿把火烧的木炬 他向我举手点燃火炉
95	There was a stop in me.	我心有余动
96	A moment of hesitation and resistance to do this and in that pause I	犹豫不决 抵制我这样做 暂停我
97	once again became present to who my father showed up as in his dash of life	父亲再次出现在他生命中
98	and how up until then I had not been living my dash of joy.	在那之前,我一直没有享受我的欢乐
99	I realized that I	我意识到
100	had stopped noticing joy and I wasn't taking any daily actions to be joyful.	我不再注意到欢乐了 我没有每天采取什么行动
101	In	内
102	that moment I made a promise to my father.	那一刻,我向我的父亲许诺。
103	I promised to live my life in the	我答应过在
104	possibility of joy and inspiring joy in others.	欢乐和鼓舞他人欢乐的可能性
105	A feeling of lightness and peace	轻而易举 和平的感觉
106	came over me.	我过来了
107	I took a deep breath and I lit the pyre on fire.	我深呼吸 点燃了烟火
108	Isn't it ironic	岂不讽刺
109	that we learn our biggest lessons in adversity?	我们在逆境中学到了最大的教训?
110	Following my father's funeral	跟随我父亲的葬礼
111	I embarked on a personal adventure, a journey of exploration, discovery and	我开始了个人的冒险 探索和发现的旅程
112	learning about my capacity to generate joy in the moment regardless of the	学习我的能力 产生欢乐的瞬间,无论
113	circumstances.	环境。
114	My focus shifted to unlocking the joy potential I was born	我的注意力转移到了释放我生下来的快乐潜力
115	with but somehow disconnected with and deprioritized during my adult working	和成人工作时失去联系和优先秩序
116	life.	活着
117	I started noticing areas in my life where joy was just not present.	我开始注意到我生命中那些没有快乐的地方。
118	Areas	领域
119	{\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}我并没有允许自己去体验欢乐 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}甚至那些我
120	was actually the disruptor of other people's joy.	其实是干扰别人的欢乐
121	I want to share with you	我想和你们分享
122	the three keys I discovered in my life that have unlocked my dash of joy.	我生命中发现的三把钥匙 解开了我的欢乐
123	Number one is to listen.	第一是倾听。
124	I never actively listened to my mother most of my life	我一辈子从不听妈妈的话
125	and so we never properly experienced joy in each other's company.	所以我们从未在彼此的陪伴中 感受到快乐
126	In fact any	实际上,任何
127	listening was always filtered through my perception of her as being negative and	倾听总是被过滤 通过我的看法 她是消极的,
128	someone who could never be pleased.	一个永远不会高兴的人
129	I decided to take my mum out for lunch and	我决定带我妈妈出去吃午饭
130	for over an hour I granted her my undivided attention and actively listened	一个多小时以来,我一直关注她 并积极聆听
131	to her share about her experience of life growing up, getting married, having	她分享了她成长、结婚、
132	kids and in that one conversation I started to see and listen to my mother as	孩子们,在那一次谈话中,我开始看到 和倾听我的母亲作为
133	this hard-working, resilient, loving woman who had dedicated her life to the	这个辛勤工作,有弹性,有爱心的女人 她毕生致力于
134	service of people she cared for and loved.	服务于她关心和爱的人。
135	She felt heard, valued and	她感到听到、重视和
136	appreciated.	谢谢
137	She was lit up.	她被点燃了。
138	She told me how proud she was of me and I had never	她告诉我她有多骄傲 我从来没有
139	heard my mother say this to me before.	我母亲以前跟我说过
140	Granting her my unfiltered listening	给她我的未过滤听
141	unlocked a dash of joy in our relationship that continues to expand	解开了我们关系中不断扩张的欢乐
142	to this day.	到今天为止
143	So who will you grant your unfiltered listening to today and spark	那么,你将给谁 让你的未过滤 听今天和火花
144	some joy?	快乐吗?
145	Number two of the three keys that have unlocked my dash of joy is to	解开我欢乐的三把钥匙中的第二把就是
146	laugh.	笑一个
147	Have you been the disruptor of someone else's joy?	你是别人的快乐的破坏者吗?
148	I'm embarrassed to	我很尴尬
149	tell you that I almost chastised my two sons for laughing loudly in their room	告诉你我几乎惩罚了我的两个儿子 在他们房间里大笑
150	one day and I realized when I marched into their room they were having fun and	有一天,我意识到 当我走进他们的房间 他们正在玩乐,
151	I killed their joy vibe in an instant.	我一瞬间就杀了他们的快乐气氛
152	No more.	没有了。
153	I set an intention to laugh	我打算笑一个
154	heartily more each day for no reason.	毫无理由地一天比一天多
155	Do you laugh every day?	你每天都笑吗?
156	Learn from kids.	向孩子们学习。
157	Seek out humor.	寻找幽默。
158	Laugh more each day.	每日更欢笑.
159	Number three is to love.	第三是爱.
160	Now if I asked	现在如果我问
161	you to list all the things you love in your life where on that list would you	你列出你生活中所爱的一切
162	put yourself?	自己装?
163	I didn't appear on my list.	我没有出现在我的名单上。
164	I'm talking about the love and kindness	我说的是爱和善良
165	you bring to the closest and most important relationship you have, the one	你带来了最亲密和最重要的关系 你拥有的,一个
166	with yourself.	与你自己。 (笑声)
167	Sometimes we love ourselves a little bit less and we're	有时候,我们爱自己 少一点,我们
168	generally unkind to ourselves based on these perceived self-limiting beliefs	基于这些自我限制的观念, 通常对我们不友善
169	from the past.	从过去。
170	Now as a child did you ever fail an exam or a test and you let	小时候 你曾经考试或考试失败过
171	that affect the rest of your life because you made it mean that you	影响你余生 因为你做了意味着你
172	weren't good enough, worthy enough, smart enough?	不够好,够配,够聪明吗?
173	That was me going through life	那是我经历的生活
174	avoiding failure, seeking external validation as a way to compensate for and	避免失败,寻求外部验证作为补偿和
175	fix my experience of myself as I'm not good enough which was decided by a	修补我的经验,因为我不够好 由一个决定
176	ten-year-old version of myself.	10岁版本的我。
177	This left me unfulfilled and dissatisfied with	这使我无法完成和不满
178	where I was in life until I gave myself permission to accept, appreciate and	直到我允许自己接受、欣赏和
179	acknowledge who I am.	承认我是谁。
180	I started practicing gratitude by keeping my own	我开始练习感谢 通过保持我自己
181	daily journal noticing all the things I'm joyful for and love including myself.	每天的日记都注意我所喜欢的事物 包括我自己
182	If we practice loving ourselves more each day, being kinder to ourselves, we	如果我们每天更爱自己 更亲近自己
183	will naturally spread that love and kindness out into the world.	自然会把爱和善良传播到世界
184	That's a	这是
185	future worth living into now.	未来值得现在生活
186	So I want to leave you with this inquiry.	所以我想留你调查一下
187	Are you	是你吗?
188	listening enough?	听够了吗?
189	Are you laughing enough?	你笑够了吗?
190	Are you loving enough?	你够爱吗?
191	Are you living	你还活着吗?
192	your dash of joy, your dash of joy, your dash of joy, your dash of joy, your dash of joy, your dash of joy, your dash of joy, your dash of joy, your dash of joy, your dash of joy, your dash of joy, your dash of joy, your dash of joy, your dash of joy, you	欢喜破碎 欢喜破碎 欢喜破碎 欢喜破碎 欢喜破碎 欢喜破碎 欢喜破碎 欢喜破碎 欢喜破碎 欢喜破碎 欢喜破碎 欢喜破碎 欢喜破碎 欢喜破碎 欢喜破碎 欢喜破碎.

该视频共有字幕 192 条。解锁更多字幕为会员功能，请移动到 价格

P2 · 解锁点滴快乐的3把钥匙【TED演讲】 p02 英文字幕(注释+中文外挂) (P2)

解锁点滴快乐的3把钥匙【TED演讲】 p02 英文字幕(注释+中文外挂) (P2)

发布于 2026-10-12 · 时长 11:19

字幕摘录

时间	英文	中文
0:01	Imagine being all alone, running in an endless pitch-black tunnel.	想象着独自一人 在无尽的黑洞中奔跑
0:08	Your way down	你下来
0:09	by this overwhelming sense of impending doom and despair and your energy is	以这种即将来临的末日 和绝望的感觉 你的能量是
0:14	draining fast.	排水速度太快了
0:16	No one can hear your cries for help.	没有人能听到你的呼救声
0:19	You can't see any light at the	你看不到灯光
0:21	end of the tunnel.	隧道尽头
0:23	This is how my corporate working life felt for me much	这是我公司的工作生活对我的感觉
0:26	of the time.	时间。
0:27	I was running at pace through my corporate career, addicted to	我在公司事业中步履维新 沉迷于

展开字幕全文（196 条）

序号	英文	中文
1	Imagine being all alone, running in an endless pitch-black tunnel.	想象着独自一人 在无尽的黑洞中奔跑
2	Your way down	你下来
3	by this overwhelming sense of impending doom and despair and your energy is	以这种即将来临的末日 和绝望的感觉 你的能量是
4	draining fast.	排水速度太快了
5	No one can hear your cries for help.	没有人能听到你的呼救声
6	You can't see any light at the	你看不到灯光
7	end of the tunnel.	隧道尽头
8	This is how my corporate working life felt for me much	这是我公司的工作生活对我的感觉
9	of the time.	时间。
10	I was running at pace through my corporate career, addicted to	我在公司事业中步履维新 沉迷于
11	gathering achievements, accolades and accumulating material things in an	收集成就、成就和积累物质
12	endless pursuit to show people I was good enough, smart enough and a success.	无休止的追求 向人们展示我足够好 足够聪明 也足够成功
13	I was a hard-working, driven perfectionist and I did gather a lot of	我是一个勤奋,驱动的完美主义者 我收集了很多
14	achievements, accolades and successes but they were not bringing me any sense of	成就、成就和成功,但并没有给我带来任何
15	fulfillment and joy.	成就与欢喜.
16	Everything changed in December 2013 when in the midst of	2013年12月,一切都变了
17	the most sad and painful event in my life I am awakened by a dash of joy.	我一生中最悲伤和痛苦的事件 被一丝欢乐唤醒
18	It's	这是
19	December 2013.	2013年12月 (中文(简体) ).
20	I've just completed an energizing sunrise run through a	我刚刚完成了一次振奋日出
21	beautiful remote village in northern India and my mobile phone buzzes.	印度北部美丽偏远的村庄,
22	The	那个
23	someone who always had my back no matter what and someone who could always make	总是支持我的人,不管怎样, 和总是可以做
24	me smile in an instant.	我马上就会笑了
25	I excitedly answered the call, hey dad how's your	我激动地接了电话 爸爸,你好吗?
26	holiday going?	节日去?
27	But it was not my father.	但不是我父亲
28	It was my aunt calling from my father's	是我姑妈打来的
29	mobile phone to share some news I did not expect to hear.	手机分享一些我没想到听到的消息。
30	My father had died of a	我父亲死于
31	heart attack in the middle of his sleep at the age of 67 while on a remote	心脏病发作 在睡眠的中间 在67岁 在远程
32	holiday retreat with my mother in his birth home of Kenya.	与母亲一起在出生地肯尼亚度假。
33	When hearing the	当听到
34	news I felt crushed with intense sadness, pain and disbelief like it was smashing	我感到悲伤 痛苦 难以置信 就像在粉碎
35	down on me with unimaginable force.	以难以想象的力量压在我身上
36	I was heartbroken but needed to be strong to	我很伤心,但需要坚强
37	function for the sake of my family.	为了我家人 发挥功能
38	Now anybody listening to this that has	现在,任何人听这个 有
39	experienced grief from the sudden loss of a loved one will know how quickly it	突然失去亲人的悲伤会很快知道
40	can sweep you into its darkness.	让你进入黑暗
41	On the flight to Kenya I had my sons sleeping	在飞往肯尼亚的飞机上,我让我的儿子们睡觉
42	on me on either side.	在我的两边。
43	In my head I'm asking my father why did you leave us?	在我的脑海里,我问我父亲 你为什么离开我们?
44	Why did you give up and not fight?	你为什么放弃而不战斗?
45	I'm overwhelmed with a flow of emotions from	我满怀感情
46	sadness to anger to worry and in the throes of the grief there comes a	悲伤和愤怒 担心和在悲痛的苦痛中
47	sudden calmness as if my father was putting his arms around me holding me	突然的平静 就像我父亲抱着我一样
48	while whispering to me it will all make sense and everything will work out.	悄悄地对我说 一切都会合情合理 一切都会好的
49	His	其语
50	funeral ceremony was in a hall filled with what looked like a sea of people	葬礼在大厅里 里面装满了一堆人
51	who had turned up to pay their respects.	他们前来拜拜。
52	There was a growing queue of people	排队的人越来越多
53	waiting to come up to us to offer their condolences.	等待上前来向我们表示哀悼。
54	Literally every person who	从字面上讲,每个人谁
55	shared a moving story that I'd never heard before about times my father had	分享了一个感人的故事 我从来没有听说过 关于我父亲曾经
56	inspired such joy, laughter and optimism in them that it had made a lasting	激发了人们的欢乐、欢笑和乐观
57	impact on their own outlook on life.	影响他们自己的人生观。
58	I discovered that my father had been the	我发现我父亲是
59	humble source of empowerment for so many people enabling them to cause	如此之多的人获得权力的微弱来源,使他们得以实现
60	breakthroughs in studies, business, marriage and relationships.	研究、商业、婚姻和关系方面的突破。
61	Some joked	有人开玩笑
62	and called him their joy guru.	并称他为他们的喜悦的师傅。
63	Now the word guru in Sanskrit one of the oldest	现在梵语中的古鲁一词是古老的
64	languages in the world and the primary sacred language of Hinduism means the	世界语言和印度教的主要神圣语言意味着
65	dispeller of darkness and this is exactly what followed as more and more	黑暗的驱散者 接下来的就是越来越多的
66	people shared their stories about my father.	人们分享他们关于我父亲的故事。
67	The energy and mood in the hall	大厅的能量和心情
68	visibly shifted from somber and dark to an alive and vibrant energy.	明显地从沉闷和黑暗转变为生机勃勃的能量。
69	Even my	连我的
70	mother who up until then had been quiet, numbed by the loss of her soulmate, the	母亲一直保持安静, 麻木 失去了灵魂伴侣,
71	love of her life, a man she had been with since her 20s, they did everything	爱她的一生,一个20多岁就和她在一起的男人 他们什么都做了
72	together, they were inseparable and now her face was lit up with a smile.	他们在一起,是不可分割的 现在她的脸被点亮 微笑。
73	The	那个
74	darkness in the hall was dispelled by a dash of joy in the moment.	大厅的黑暗被此刻的欢乐所驱散.
75	While	虽然
76	delivering my eulogy I looked at a picture of my father that was projected	致悼词,我看了一张照片 我父亲被预测。
77	behind me with 1946-2013 written below.	后面写着1946 -2013年
78	See the whole of my father's life was	看我父亲的整个生活
79	reduced to his birth year and the year he died with a dash in between.	他的出生年份和死亡年份 之间有短暂的间隔
80	Something	东西
81	started to open up for me.	开始为我开放。
82	I had this elevated feeling of positivity and a	我有一种升华的感觉 绝对和一种
83	surge of blissful energy.	充满快乐的能量
84	I'd only previously experienced the same on	我之前也经历过同样的经历
85	occasions when you'd normally expect such feelings like the birth of my two	你通常会期待我俩的诞生
86	sons and marrying my teenage sweetheart.	儿子们 嫁给我的十几岁的甜心
87	But this was my father's funeral.	但这是我父亲的葬礼
88	So the	所以说
89	next stage of the funeral ceremony was the Hindu cremation ritual which I had	下阶段的葬礼是印度教火化仪式,我曾经参加过
90	not previously experienced in its traditional form.	以往没有以传统形式经历。
91	My younger brother and	我的弟弟,还有...
92	I were guided by a Hindu priest to walk three times around the pyre.	在一位印度教牧师的引导下,我绕着大火走过三次.
93	On the	打开
94	completion of the third round the priest hands me a flaming wooden torch and he	第三轮完成 牧师递给我一个燃烧的木炬 他
95	to light the pyre on fire.	点燃火炉
96	There was a stop in me.	我心有余动
97	A moment of hesitation and	有点犹豫
98	resistance to do this.	抵制这样做。
99	And in that pause I once again became present to who my	在那个暂停中,我再次成为... ...
100	father showed up as in his dash of life.	父亲出现在他的生命中
101	And how up until then I had not been	那时我还没有
102	living my dash of joy.	活在我的欢乐中
103	I realized that I had stopped noticing joy and I wasn't	我意识到,我已经停止 注意喜悦,我没有
104	taking any daily actions to be joyful.	做任何日常的动作都是为了快乐
105	In that moment I made a promise to my	那一刻,我答应过我
106	father.	父亲
107	I promised to live my life in the possibility of joy and inspiring joy in	我答应过要过上幸福和鼓舞人心的生活
108	others.	别人。
109	A feeling of lightness and peace came over me.	一种轻轻和安宁的感觉从我身上传来.
110	I took a deep breath and I	我深呼吸了下来
111	lit the pyre on fire.	点燃火炉。
112	Isn't it ironic that we learn our biggest lessons in	我们学到最大的教训 是不是讽刺?
113	Following my father's funeral I embarked on a personal adventure.	在我父亲的葬礼之后 我开始了个人冒险
114	A journey of	一个旅程,
115	exploration, discovery and learning about my capacity to generate joy in the	探索、发现和学习我的能力
116	moment regardless of the circumstances.	无论情况如何,
117	My focus shifted to unlocking the joy	我的注意力转移到解开欢乐
118	potential I was born with but somehow disconnected with and de-prioritized	我天生就有潜力,但不知怎的与人断绝关系,不再优先
119	during my adult working life.	在我成年工作期间
120	I started noticing areas in my life where joy was	我开始注意到我生命中快乐的地方
121	just not present.	只是不在场。
122	Areas where I didn't give myself permission to experience joy	没有允许自己体验快乐的地方
123	and even areas where I was actually the disruptor of other people's joy.	甚至是我真正扰乱别人欢乐的地方
124	I want	и稱
125	to share with you the three keys I discovered in my life that have unlocked	跟你分享我生命中发现的三把钥匙
126	my dash of joy.	我的欢乐
127	Number one is to listen.	第一是倾听。
128	I never actively listened to my mother	我从来没有积极听我妈的话
129	most of my life and so we never properly experienced joy in each other's company.	大部分时间,所以我们从来没有 正确体验欢乐 在对方的陪伴。
130	In fact any listening was always filtered through my perception of her as	事实上,任何倾听都是通过我对她的看法过滤出来的
131	being negative and someone who could never be pleased.	和永远不能高兴的人
132	I decided to take my	我决定拿我的
133	mum out for lunch and for over an hour I granted her my undivided attention and	妈妈出去吃午饭 和超过一个小时 我给了她我全心全意的注意
134	actively listened to her share about her experience of life growing up, getting	积极听她分享 她的生活经历 成长,获得
135	married, having kids.	结婚了,有孩子。
136	In that one conversation I started to see and listen	在那次谈话中 我开始看到和聆听
137	to my mother as this hard-working resilient loving woman who had dedicated	对我母亲来说是一位勤奋的、坚韧的、充满爱心的女人
138	her life to the service of people she cared for and loved.	她的一生为她所爱的人服务
139	She felt heard	她觉得听到
140	valued and appreciated.	重视和赞赏。
141	She was lit up.	她被点燃了。
142	She told me how proud she was of me and	她告诉我,她有多骄傲 我和
143	I had never heard my mother say this to me before.	我从来没有听到我的母亲 对我这样说。
144	Granting her my unfiltered	给她我的未过滤器
145	listening unlocked a dash of joy in our relationship that continues to expand to	听着,我们关系中的一丝欢乐 继续扩张到
146	day.	日报.
147	So who will you grant your unfiltered listening to today and spark	那么,你将给谁 让你的未过滤 听今天和火花
148	some joy?	快乐吗?
149	Number two of the three keys that have unlocked my dash of joy is to	解开我欢乐的三把钥匙中的第二把就是
150	laugh.	笑一个
151	Have you been the disruptor of someone else's joy?	你是别人的快乐的破坏者吗?
152	I'm embarrassed to	我很尴尬
153	tell you that I almost chastised my two sons for laughing loudly in their room	告诉你我几乎惩罚了我的两个儿子 在他们房间里大笑
154	one day and I realized when I marched into their room they were having fun and	有一天,我意识到 当我走进他们的房间 他们正在玩乐,
155	I killed their joy vibe in an instant.	我一瞬间就杀了他们的快乐气氛
156	No more.	没有了。
157	I set an intention to laugh	我打算笑一个
158	heartily more each day for no reason.	毫无理由地一天比一天多
159	Do you laugh every day?	你每天都笑吗?
160	Learn from kids.	向孩子们学习。
161	Seek	查找
162	out humor.	出来幽默。
163	Laugh more each day.	每日更欢笑.
164	Number three is to love.	第三是爱.
165	Now if I asked you to	现在,如果我让你
166	list all the things you love in your life where on that list would you put	列出你一生中所爱的一切 你将放在哪里
167	I didn't appear on my list.	我没有出现在我的名单上。
168	I'm talking about the love and kindness you bring to	我说的是你带来的爱和善良
169	the closest and most important relationship you have, the one with	你最亲密和最重要的关系
170	yourself.	你自己来
171	Sometimes we love ourselves a little bit less and we're generally	有时我们爱自己少一点 我们一般
172	unkind to ourselves based on these perceived self-limiting beliefs from the	基于这些自我限制的信念,
173	past.	过去
174	Now as a child did you ever fail an exam or a test and you let that affect	你从小没考过考试 也没有考过
175	the rest of your life because you made it mean that you weren't good enough,	你的余生都因为你表现得不够好
176	worthy enough, smart enough?	够值钱,够聪明吗?
177	That was me.	刚才是我
178	Going through life, avoiding failure,	经历生命 避免失败
179	seeking external validation as a way to compensate for and fix my experience of	寻求外部验证 以补偿和修复我的经验
180	myself as I'm not good enough, which was decided by a ten-year-old version of	因为我不够好,这是由 一个十年制版本
181	myself.	我个人
182	This left me unfulfilled and dissatisfied with where I was in life	这让我无法完成,对生活感到不满
183	until I gave myself permission to accept, appreciate and acknowledge who I am.	直到我允许自己接受 欣赏和承认我是谁
184	I started practicing gratitude by keeping my own daily journal noticing all	我开始练习感谢 通过保持自己的日记 注意所有
185	the things I'm joyful for and love, including myself.	包括我自己
186	If we practice loving	如果我们练习爱
187	ourselves more each day, being kinder to ourselves, we will naturally spread that	我们每天都更亲近自己 我们自然会传播
188	out into the world.	进入世界。
189	That's a future worth living into now.	这是一个值得生活的未来 现在。
190	So I want to leave you	所以我想离开你
191	with this inquiry.	与这次调查。
192	Are you listening enough?	你听够了吗?
193	Are you laughing enough?	你笑够了吗?
194	Are you	是你吗?
195	loving enough?	够爱吗?
196	Are you living your dash of joy?	你活在欢乐中吗?

该视频共有字幕 196 条。解锁更多字幕为会员功能，请移动到 价格

P3 · 解锁点滴快乐的3把钥匙【TED演讲】 p03 无字幕(中英外挂) (P3)

解锁点滴快乐的3把钥匙【TED演讲】 p03 无字幕(中英外挂) (P3)

发布于 2026-10-12 · 时长 11:19

字幕摘录

时间	英文	中文
0:01	Imagine being all alone, running in an endless pitch-black tunnel.	想象着独自一人 在无尽的黑洞中奔跑
0:08	Your way down	你下来
0:09	by this overwhelming sense of impending doom and despair and your energy is	以这种即将来临的末日 和绝望的感觉 你的能量是
0:14	draining fast.	排水速度太快了
0:16	No one can hear your cries for help.	没有人能听到你的呼救声
0:19	You can't see any light at the	你看不到灯光
0:21	end of the tunnel.	隧道尽头
0:23	This is how my corporate working life felt for me much	这是我公司的工作生活对我的感觉
0:26	of the time.	时间。
0:27	I was running at pace through my corporate career, addicted to	我在公司事业中步履维新 沉迷于

展开字幕全文（195 条）

序号	英文	中文
1	Imagine being all alone, running in an endless pitch-black tunnel.	想象着独自一人 在无尽的黑洞中奔跑
2	Your way down	你下来
3	by this overwhelming sense of impending doom and despair and your energy is	以这种即将来临的末日 和绝望的感觉 你的能量是
4	draining fast.	排水速度太快了
5	No one can hear your cries for help.	没有人能听到你的呼救声
6	You can't see any light at the	你看不到灯光
7	end of the tunnel.	隧道尽头
8	This is how my corporate working life felt for me much	这是我公司的工作生活对我的感觉
9	of the time.	时间。
10	I was running at pace through my corporate career, addicted to	我在公司事业中步履维新 沉迷于
11	gathering achievements, accolades and accumulating material things in an	收集成就、成就和积累物质
12	endless pursuit to show people I was good enough, smart enough and a success.	无休止的追求 向人们展示我足够好 足够聪明 也足够成功
13	I was a hard-working, driven perfectionist and I did gather a lot of	我是一个勤奋,驱动的完美主义者 我收集了很多
14	achievements, accolades and successes but they were not bringing me any sense of	成就、成就和成功,但并没有给我带来任何
15	fulfillment and joy.	成就与欢喜.
16	Everything changed in December 2013 when in the midst of	2013年12月,一切都变了
17	the most sad and painful event in my life I am awakened by a dash of joy.	我一生中最悲伤和痛苦的事件 被一丝欢乐唤醒
18	It's	这是
19	December 2013.	2013年12月 (中文(简体) ).
20	I've just completed an energizing sunrise run through a	我刚刚完成了一次振奋日出
21	beautiful remote village in northern India and my mobile phone buzzes.	印度北部美丽偏远的村庄,
22	The	那个
23	someone who always had my back no matter what and someone who could always make	总是支持我的人,不管怎样, 和总是可以做
24	me smile in an instant.	我马上就会笑了
25	I excitedly answered the call, hey dad how's your	我激动地接了电话 爸爸,你好吗?
26	holiday going?	节日去?
27	But it was not my father.	但不是我父亲
28	It was my aunt calling from my father's	是我姑妈打来的
29	mobile phone to share some news I did not expect to hear.	手机分享一些我没想到听到的消息。
30	My father had died of a	我父亲死于
31	heart attack in the middle of his sleep at the age of 67 while on a remote	心脏病发作 在睡眠的中间 在67岁 在远程
32	holiday retreat with my mother in his birth home of Kenya.	与母亲一起在出生地肯尼亚度假。
33	When hearing the	当听到
34	news I felt crushed with intense sadness, pain and disbelief like it was smashing	我感到悲伤 痛苦 难以置信 就像在粉碎
35	down on me with unimaginable force.	以难以想象的力量压在我身上
36	I was heartbroken but needed to be strong to	我很伤心,但需要坚强
37	function for the sake of my family.	为了我家人 发挥功能
38	Now anybody listening to this that has	现在,任何人听这个 有
39	experienced grief from the sudden loss of a loved one will know how quickly it	突然失去亲人的悲伤会很快知道
40	can sweep you into its darkness.	让你进入黑暗
41	On the flight to Kenya I had my sons sleeping	在飞往肯尼亚的飞机上,我让我的儿子们睡觉
42	on me on either side.	在我的两边。
43	In my head I'm asking my father why did you leave us?	在我的脑海里,我问我父亲 你为什么离开我们?
44	Why did you give up and not fight?	你为什么放弃而不战斗?
45	I'm overwhelmed with a flow of emotions from	我满怀感情
46	sadness to anger to worry and in the throes of the grief there comes a	悲伤和愤怒 担心和在悲痛的苦痛中
47	sudden calmness as if my father was putting his arms around me holding me	突然的平静 就像我父亲抱着我一样
48	while whispering to me it will all make sense and everything will work out.	悄悄地对我说 一切都会合情合理 一切都会好的
49	His	其语
50	funeral ceremony was in a hall filled with what looked like a sea of people	葬礼在大厅里 里面装满了一堆人
51	who had turned up to pay their respects.	他们前来拜拜。
52	There was a growing queue of people	排队的人越来越多
53	waiting to come up to us to offer their condolences.	等待上前来向我们表示哀悼。
54	Literally every person who	从字面上讲,每个人谁
55	shared a moving story that I'd never heard before about times my father had	分享了一个感人的故事 我从来没有听说过 关于我父亲曾经
56	inspired such joy, laughter and optimism in them that it had made a lasting	激发了人们的欢乐、欢笑和乐观
57	impact on their own outlook on life.	影响他们自己的人生观。
58	I discovered that my father had been the	我发现我父亲是
59	humble source of empowerment for so many people enabling them to cause	如此之多的人获得权力的微弱来源,使他们得以实现
60	breakthroughs in studies, business, marriage and relationships.	研究、商业、婚姻和关系方面的突破。
61	Some joked	有人开玩笑
62	and called him their joy guru.	并称他为他们的喜悦的师傅。
63	Now the word guru in Sanskrit one of the oldest	现在梵语中的古鲁一词是古老的
64	languages in the world and the primary sacred language of Hinduism means the	世界语言和印度教的主要神圣语言意味着
65	dispeller of darkness and this is exactly what followed as more and more	黑暗的驱散者 接下来的就是越来越多的
66	people shared their stories about my father.	人们分享他们关于我父亲的故事。
67	The energy and mood in the hall	大厅的能量和心情
68	visibly shifted from somber and dark to an alive and vibrant energy.	明显地从沉闷和黑暗转变为生机勃勃的能量。
69	Even my	连我的
70	mother who up until then had been quiet, numbed by the loss of her soulmate, the	母亲一直保持安静, 麻木 失去了灵魂伴侣,
71	love of her life, a man she had been with since her 20s, they did everything	爱她的一生,一个20多岁就和她在一起的男人 他们什么都做了
72	together, they were inseparable and now her face was lit up with a smile.	他们在一起,是不可分割的 现在她的脸被点亮 微笑。
73	The	那个
74	darkness in the hall was dispelled by a dash of joy in the moment.	大厅的黑暗被此刻的欢乐所驱散.
75	While	虽然
76	delivering my eulogy I looked at a picture of my father that was projected	致悼词,我看了一张照片 我父亲被预测。
77	behind me with 1946-2013 written below.	后面写着1946 -2013年
78	See the whole of my father's life was	看我父亲的整个生活
79	reduced to his birth year and the year he died with a dash in between.	他的出生年份和死亡年份 之间有短暂的间隔
80	Something	东西
81	started to open up for me.	开始为我开放。
82	I had this elevated feeling of positivity and a	我有一种升华的感觉 绝对和一种
83	surge of blissful energy.	充满快乐的能量
84	I'd only previously experienced the same on	我之前也经历过同样的经历
85	occasions when you'd normally expect such feelings like the birth of my two	你通常会期待我俩的诞生
86	sons and marrying my teenage sweetheart.	儿子们 嫁给我的十几岁的甜心
87	But this was my father's funeral.	但这是我父亲的葬礼
88	So the	所以说
89	next stage of the funeral ceremony was the Hindu cremation ritual which I had	下阶段的葬礼是印度教火化仪式,我曾经参加过
90	not previously experienced in its traditional form.	以往没有以传统形式经历。
91	My younger brother and	我的弟弟,还有...
92	I were guided by a Hindu priest to walk three times around the pyre.	在一位印度教牧师的引导下,我绕着大火走过三次.
93	On the	打开
94	completion of the third round the priest hands me a flaming wooden torch and he	第三轮完成 牧师递给我一个燃烧的木炬 他
95	to light the pyre on fire.	点燃火炉
96	There was a stop in me.	我心有余动
97	A moment of hesitation and	有点犹豫
98	resistance to do this.	抵制这样做。
99	And in that pause I once again became present to who my	在那个暂停中,我再次成为... ...
100	father showed up as in his dash of life.	父亲出现在他的生命中
101	And how up until then I had not been	那时我还没有
102	living my dash of joy.	活在我的欢乐中
103	I realized that I had stopped noticing joy and I wasn't	我意识到,我已经停止 注意喜悦,我没有
104	taking any daily actions to be joyful.	做任何日常的动作都是为了快乐
105	In that moment I made a promise to my	那一刻,我答应过我
106	father.	父亲
107	I promised to live my life in the possibility of joy and inspiring joy in	我答应过要过上幸福和鼓舞人心的生活
108	others.	别人。
109	A feeling of lightness and peace came over me.	一种轻轻和安宁的感觉从我身上传来.
110	I took a deep breath and I	我深呼吸了下来
111	lit the pyre on fire.	点燃火炉。
112	Isn't it ironic that we learn our biggest lessons in	我们学到最大的教训 是不是讽刺?
113	Following my father's funeral I embarked on a personal adventure.	在我父亲的葬礼之后 我开始了个人冒险
114	A journey of	一个旅程,
115	exploration, discovery and learning about my capacity to generate joy in the	探索、发现和学习我的能力
116	moment regardless of the circumstances.	无论情况如何,
117	My focus shifted to unlocking the joy	我的注意力转移到解开欢乐
118	potential I was born with but somehow disconnected with and de-prioritized	我天生就有潜力,但不知怎的与人断绝关系,不再优先
119	during my adult working life.	在我成年工作期间
120	I started noticing areas in my life where joy was	我开始注意到我生命中快乐的地方
121	just not present.	只是不在场。
122	Areas where I didn't give myself permission to experience joy	没有允许自己体验快乐的地方
123	and even areas where I was actually the disruptor of other people's joy.	甚至是我真正扰乱别人欢乐的地方
124	I want	и稱
125	to share with you the three keys I discovered in my life that have unlocked	跟你分享我生命中发现的三把钥匙
126	my dash of joy.	我的欢乐
127	Number one is to listen.	第一是倾听。
128	I never actively listened to my mother	我从来没有积极听我妈的话
129	most of my life and so we never properly experienced joy in each other's company.	大部分时间,所以我们从来没有 正确体验欢乐 在对方的陪伴。
130	In fact any listening was always filtered through my perception of her as	事实上,任何倾听都是通过我对她的看法过滤出来的
131	being negative and someone who could never be pleased.	和永远不能高兴的人
132	I decided to take my	我决定拿我的
133	mum out for lunch and for over an hour I granted her my undivided attention and	妈妈出去吃午饭 和超过一个小时 我给了她我全心全意的注意
134	actively listened to her share about her experience of life growing up, getting	积极听她分享 她的生活经历 成长,获得
135	married, having kids.	结婚了,有孩子。
136	In that one conversation I started to see and listen	在那次谈话中 我开始看到和聆听
137	to my mother as this hard-working resilient loving woman who had dedicated	对我母亲来说是一位勤奋的、坚韧的、充满爱心的女人
138	her life to the service of people she cared for and loved.	她的一生为她所爱的人服务
139	She felt heard	她觉得听到
140	valued and appreciated.	重视和赞赏。
141	She was lit up.	她被点燃了。
142	She told me how proud she was of me and	她告诉我,她有多骄傲 我和
143	I had never heard my mother say this to me before.	我从来没有听到我的母亲 对我这样说。
144	Granting her my unfiltered	给她我的未过滤器
145	listening unlocked a dash of joy in our relationship that continues to expand to	听着,我们关系中的一丝欢乐 继续扩张到
146	day.	日报.
147	So who will you grant your unfiltered listening to today and spark	那么,你将给谁 让你的未过滤 听今天和火花
148	some joy?	快乐吗?
149	Number two of the three keys that have unlocked my dash of joy is to	解开我欢乐的三把钥匙中的第二把就是
150	laugh.	笑一个
151	Have you been the disruptor of someone else's joy?	你是别人的快乐的破坏者吗?
152	I'm embarrassed to	我很尴尬
153	tell you that I almost chastised my two sons for laughing loudly in their room	告诉你我几乎惩罚了我的两个儿子 在他们房间里大笑
154	one day and I realized when I marched into their room they were having fun and	有一天,我意识到 当我走进他们的房间 他们正在玩乐,
155	I killed their joy vibe in an instant.	我一瞬间就杀了他们的快乐气氛
156	No more.	没有了。
157	I set an intention to laugh	我打算笑一个
158	heartily more each day for no reason.	毫无理由地一天比一天多
159	Do you laugh every day?	你每天都笑吗?
160	Learn from kids.	向孩子们学习。
161	Seek	查找
162	out humor.	出来幽默。
163	Laugh more each day.	每日更欢笑.
164	Number three is to love.	第三是爱.
165	Now if I asked you to	现在,如果我让你
166	list all the things you love in your life where on that list would you put	列出你一生中所爱的一切 你将放在哪里
167	I didn't appear on my list.	我没有出现在我的名单上。
168	I'm talking about the love and kindness you bring to	我说的是你带来的爱和善良
169	the closest and most important relationship you have, the one with	你最亲密和最重要的关系
170	yourself.	你自己来
171	Sometimes we love ourselves a little bit less and we're generally	有时我们爱自己少一点 我们一般
172	unkind to ourselves based on these perceived self-limiting beliefs from the	基于这些自我限制的信念,
173	past.	过去
174	Now as a child did you ever fail an exam or a test and you let that affect	你从小没考过考试 也没有考过
175	the rest of your life because you made it mean that you weren't good enough,	你的余生都因为你表现得不够好
176	worthy enough, smart enough?	够值钱,够聪明吗?
177	That was me.	刚才是我
178	Going through life, avoiding failure,	经历生命 避免失败
179	seeking external validation as a way to compensate for and fix my experience of	寻求外部验证 以补偿和修复我的经验
180	myself as I'm not good enough, which was decided by a ten-year-old version of	因为我不够好,这是由 一个十年制版本
181	myself.	我个人
182	This left me unfulfilled and dissatisfied with where I was in life	这让我无法完成,对生活感到不满
183	until I gave myself permission to accept, appreciate and acknowledge who I am.	直到我允许自己接受 欣赏和承认我是谁
184	I started practicing gratitude by keeping my own daily journal noticing all	我开始练习感谢 通过保持自己的日记 注意所有
185	the things I'm joyful for and love, including myself.	包括我自己
186	If we practice loving	如果我们练习爱
187	ourselves more each day, being kinder to ourselves, we will naturally spread that	我们每天都更亲近自己 我们自然会传播
188	out into the world.	进入世界。
189	That's a future worth living into now.	这是一个值得生活的未来 现在。
190	So I want to leave you	所以我想离开你
191	with this inquiry.	与这次调查。
192	Are you listening enough?	你听够了吗?
193	Are you laughing enough?	你笑够了吗?
194	Are you	是你吗?
195	loving enough? Are you living your dash of joy, loving enough? Are you living your dash of joy, loving enough? Are you living your dash of joy, loving enough? Are you living your dash of joy, loving enough? Are you living your dash of joy, loving enough?	够爱吗? 你活得开心吗? 你活得开心吗? 你活得开心吗? 你活得开心吗? 你活得开心吗? 你活得开心吗? 你活得开心吗? 你活得开心吗? 你活得开心吗? 你活得开心吗? 你活得开心吗? 你活得开心吗? 你活得开心吗? 你活得开心吗? 你活得开心吗? 你活得开心吗? 你活得开心吗? 你活得开心吗? 你活得开心吗? 你活在你的快乐和爱中

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