【TED 演讲】如何阻止思想控制你的生活｜摆脱思维内耗
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:30 | How many of your thoughts today helped you get towards your goals in life? | 你们今天有多少想法 帮助你们实现人生的目标? |
| 0:36 | And how many of them hindered you? | 他们有多少人妨碍你? |
| 0:39 | Are you in control of what you think? | 你控制自己的想法吗? |
| 0:43 | As I first learned the answer to these questions, I was shocked. | 当我第一次得知这些问题的答案时,我感到震惊。 |
| 0:47 | I was staying at the Buddhist monastery, Suan Mok, | 我住在佛教寺院 苏安墨 |
| 0:50 | in the forests of southern Thailand four years ago. | 南部森林中 泰国四年前。 |
| 0:54 | As you can imagine, life at the monastery is quite spartan. | 你可以想象,修道院的生活 相当斯巴达人。 |
| 0:58 | You sleep on a wooden pillow and a straw mat. | 你睡在木枕头和草垫上 |
| 1:01 | You wake up at 4.30, meditate for ten hours every day, | 你四点半醒来 每天冥想十个小时 |
| 1:05 | eat nothing but rice and vegetables, and shower with a bucket. | 只吃米和蔬菜,用桶淋浴。 |
展开字幕全文（180 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | How many of your thoughts today helped you get towards your goals in life? | 你们今天有多少想法 帮助你们实现人生的目标? |
| 2 | And how many of them hindered you? | 他们有多少人妨碍你? |
| 3 | Are you in control of what you think? | 你控制自己的想法吗? |
| 4 | As I first learned the answer to these questions, I was shocked. | 当我第一次得知这些问题的答案时,我感到震惊。 |
| 5 | I was staying at the Buddhist monastery, Suan Mok, | 我住在佛教寺院 苏安墨 |
| 6 | in the forests of southern Thailand four years ago. | 南部森林中 泰国四年前。 |
| 7 | As you can imagine, life at the monastery is quite spartan. | 你可以想象,修道院的生活 相当斯巴达人。 |
| 8 | You sleep on a wooden pillow and a straw mat. | 你睡在木枕头和草垫上 |
| 9 | You wake up at 4.30, meditate for ten hours every day, | 你四点半醒来 每天冥想十个小时 |
| 10 | eat nothing but rice and vegetables, and shower with a bucket. | 只吃米和蔬菜,用桶淋浴。 |
| 11 | One specific morning meditation session, I had a breakthrough moment. | 一次具体的上午冥想,我有一个突破的时刻。 |
| 12 | It suddenly struck me just how little influence I had over the content of my mind. | 它突然让我印象深刻,我对心灵内容的影响很小。 |
| 13 | I looked back on my life ever since I was a child, | 我从小就回顾我的生活 |
| 14 | and I could clearly see that my mind had always been constantly wandering, | 我清楚地看到,我的思想 一直不断地徘徊, |
| 15 | distracted, unable to focus. | 分心,不能专注. |
| 16 | And the reason why? | 为什么? |
| 17 | Well, because I've lived the way I have, like any modern person, overstimulated. | 因为我和任何现代人一样 过得很兴奋 |
| 18 | It was my lifestyle that had produced this unsettled mind of mine, | 是因为我的生活方式 才产生了这种不安的心态 |
| 19 | which had now become nearly impossible to control. | 现在几乎无法控制 |
| 20 | For 20 years, I had been unable to recognize this phenomena within myself, | 20年来,我一直无法认识到 这种现象在我自己, |
| 21 | simply because my mind had never been provided enough space | 只是因为我的思想从未得到足够的空间 |
| 22 | to observe its own functioning. | 观察它自己的功能。 |
| 23 | There is a Swedish ex-monk named Björn Lindblad, | 有一个瑞典前僧人叫比约恩·林布拉德 |
| 24 | who lived as a Buddhist monk for 18 years | 作为佛教僧侣生活了18年 |
| 25 | before returning back home to ordinary life just a few years ago. | 在回到家之前 回到正常生活 仅仅几年前。 |
| 26 | Upon his return, a journalist interviewed him and asked, | 回国后,一名记者采访他,问: |
| 27 | Björn, from 18 years as a monk with hours of meditation every single day | 比约恩,从18岁起,作为修道士 每天有几个小时的冥想 |
| 28 | and no distractions, what's the one key insight that you took with you home? | 没有分心,你带回家的关键洞察力是什么? |
| 29 | His answer? | 他的回答吗? |
| 30 | I no longer believe in everything I think. | 我不再相信我想的一切 |
| 31 | Sounds so mundane, and yet it's not. | 听起来很平庸,但事实并非如此。 |
| 32 | And this, my friends, is why I'm here today, | 我的朋友,这就是我今天来这里的原因 |
| 33 | to introduce the radical concept that you are free to choose your own thoughts | 提出你自由选择自己思想的激进概念 |
| 34 | and thereby become an architect free to construct your own life by design. | 从而成为建筑师 自由地设计自己的生活 |
| 35 | For some of you, this idea might be familiar. | 对有些人来说,这个想法可能很熟悉. |
| 36 | It lies at the core of most meditation techniques. | 它是大多数冥想技巧的核心。 |
| 37 | Or perhaps it's a completely new one having yet to enter your mind. | 或者说,它是一个全新的 还没有进入你的大脑。 |
| 38 | Or maybe, just maybe, you are now feeling that this is becoming a bit unscientific, | 也许,只是也许,你现在觉得 这正在变得有点不科学, |
| 39 | and you're silently wondering how an overdressed hippie got to the TED stage. | 你默默地在想 一个穿得超衣的嬉皮士是如何进入TED舞台的。 |
| 40 | Well, regardless of your current standpoint, | 不管你现在的立场如何 |
| 41 | I humbly ask you to suspend any disbelief or belief. | 我谦卑地要求你停止任何怀疑或信念。 |
| 42 | Whether you are a corporate CEO or a surfer, | 不管你是公司首席执行官还是冲浪家 |
| 43 | I invite you to enter an open state of mind for the next 13 minutes. | 接下来的13分钟 我邀请你进入开放状态 |
| 44 | Now, we find ourselves in a world where for the first time in history, | 现在,我们发现自己 在一个世界上 历史上第一次, |
| 45 | more people die from eating too much than eating too little. | 更多的人死于吃太多 而不是吃少。 |
| 46 | More people commit suicide every year than are killed by war, criminals, and terrorists combined. | 每年自杀的人数比被战争、罪犯和恐怖分子杀害的人数还要多。 |
| 47 | I wish to show you some data on our current health profile as a species. | 我想向大家展示一下我们目前作为一个物种的健康状况。 |
| 48 | This graph shows that as for today, 75% of the US population are overweight. | 该图显示,截至今天,美国75%的人口超重. |
| 49 | For Sweden, that number is almost 60%. | 对瑞典来说,这个数字几乎是60%。 |
| 50 | This one shows the 10-year increase in amphetamine-based medication being prescribed to children under the age of 17 | 这表明向17岁以下儿童开处方的苯丙胺药物增加了10年。 |
| 51 | for being labeled with attention deficit disorders. | 被贴上"注意力不足症"的标签 |
| 52 | And this one shows that as for today, | 而这个显示,今天, |
| 53 | nearly one-tenth of the Swedish population are now being prescribed antidepressants. | 近十分之一的瑞典人口现在被定型为抗抑郁药。 |
| 54 | For the US, that number is even higher. | 对于美国来说,这个数字甚至更高。 |
| 55 | Now, these are some quite alarming data. | 现在,这些是相当惊人的数据。 |
| 56 | However, it could have been my personal data just a few years ago, | 然而,这可能是我的个人资料 就在几年前, |
| 57 | as I have experienced many of these states myself. | 我亲身经历过很多这样的州 |
| 58 | It started 10 years ago now, and in a horrific series of events, | 它开始于十年前 现在, 在一系列可怕的事件, |
| 59 | my mother hastily died in an accident, which was unforeseen and left me in chaos. | 我妈妈在意外中匆匆死亡 意外地让我陷入混乱 |
| 60 | I was 14 at the time. | 我当时才14岁 |
| 61 | A few years after that, I had developed addictions. | 几年后,我开始上瘾 |
| 62 | I had become addicted to cannabis, to sugar, to tobacco, to video games. | 我对大麻 糖 烟草 电子游戏都上瘾了 |
| 63 | For some years, I lived a life where I was constantly distracting myself | 几年来,我的生活 总是在分心 |
| 64 | from the pain of the fact that the woman of my life had left me forever. | 从我生命中的女人永远离开我的痛苦中 |
| 65 | In our culture, we are raised from the very beginning of our lives to crave stimulants. | 在我们的文化中,我们从生命之初就被培养为渴望兴奋剂。 |
| 66 | And the world we live in is an obvious reflection of this. | 而我们所生活的世界就是这的明显反映。 |
| 67 | And I'm not only talking about drugs, but think of anything we do. | 我不仅在谈论毒品 而且想我们做什么 |
| 68 | Watching movies, watching sport events, eating cream cheese, listening to music, | 看电影,看体育赛事,吃奶油奶酪,听音乐, |
| 69 | watching pornographic, going shopping. | 观看色情,去购物。 |
| 70 | The list is endless, and all of these are consumer commodities. | 清单是无穷无尽的,所有这些都是消费品。 |
| 71 | They are produced as a response to human need. | 这些产品是为了满足人类需要而生产的。 |
| 72 | We have lost control of how we use them, | 我们失去了对如何使用它们的控制, |
| 73 | and have ultimately let them gain control over us and how we think. | 最终让他们控制我们 控制我们的想法 |
| 74 | This was to the highest degree true for me and my past behavior. | 这对我和过去的行为来说都是最真实的 |
| 75 | And whether you are a tech billionaire, a Buddhist monk, a military officer, | 你是否是技术亿万富翁 佛教徒 军官 |
| 76 | or a high school teacher, you are to some degree being unwillingly dictated | 或高中老师,你在某种程度上 被不情愿的指令 |
| 77 | by your own thoughts, but also free to change that. | 也可以自由改变 |
| 78 | The American psychologist and philosopher William James said | 美国心理学家和哲学家威廉·詹姆斯说: |
| 79 | that thoughts become perception, perception becomes reality. | 思想变成认知 认知变成现实 |
| 80 | Alter your thoughts, alter your reality. | 改变你的想法,改变你的现实。 |
| 81 | The world in which we live in, its quality, its character, | 我们生活的世界,它的质量,它的特点, |
| 82 | is nothing but a reflection of our own minds. | 只不过是我们自己思想的反映 |
| 83 | And the only way to influence in which world you want to live in, | 唯一能影响你想生活的世界的方法 |
| 84 | or in which world you want your children to live in, | 或者你想让孩子们生活的世界 |
| 85 | is to learn how to influence your mind. | 学习如何影响你的思想 |
| 86 | I wish to share with you today what I have developed | 今天我想跟大家分享我的发展 |
| 87 | as the two most important methods on how to stop thoughts from controlling you, | 作为两个最重要的方法 如何阻止思想控制你, |
| 88 | and ultimately take charge of your mind and thereby reality. | 最终掌握你的思想 从而实现现实 |
| 89 | It's the realization that made me process the trauma of the death of my mother, | 正是这种意识让我 处理我母亲死亡的创伤 |
| 90 | Björn Lindblad作为僧侣的18年关键见解 | |
| 91 | and the core idea from William James' statement. | 还有威廉·詹姆斯陈述中的核心思想. |
| 92 | Method number one, practice meditation. | 方法一,进行冥想。 |
| 93 | Developing a habit of doing this for just 15 minutes at a time, | 养成一次只做15分钟的习惯 |
| 94 | four days a week, can change your life in many ways it did for me. | 每周四天,可以改变你的生活 在许多方面,它对我做了。 |
| 95 | By definition, it's the art of developing mindfulness. | 顾名思义,是培养意识的艺术. |
| 96 | It's practiced by consciously directing and maintaining your attention | 这是通过自觉引导和保持你的注意力来练习的 |
| 97 | on an unstimulating object such as the breathing, | 在呼吸等不刺激的物体上, |
| 98 | and doing this for lengths of time. | 并这样做的时间长度。 |
| 99 | This practice produces a more calm mind, less prone to overreaction, | 这种做法产生一个更平静的头脑, 更不会过度反应, |
| 100 | more rational, and higher performing. | 更理性,更高的表现。 |
| 101 | But the ultimate goal of meditation is to start objectively observe the mind. | 但冥想的最终目标是客观地开始观察心灵. |
| 102 | Let me give you a visual example of what I mean. | 让我给你一个我意思的视觉例子。 |
| 103 | Imagine yourself a web made up of thoughts, | 想象一下自己是一个由思想组成的网络, |
| 104 | every thread a possible thought path leading to different places. | 每条线都有通往不同地点的可能的思维途径。 |
| 105 | After some meditation training, one is able to identify thought patterns, | 经过一些冥想训练, 人们能够识别思想模式, |
| 106 | see where they will lead, and choose to take another one. | 看看他们往哪里走 然后选择再走一个 |
| 107 | And this is what happened to me at the monastery. | 这就是我在修道院发生的事 |
| 108 | As I started to see which one of my thought paths led me to anxiety, | 当我开始看到 我的思维路径之一 导致我焦虑, |
| 109 | and had done so for so many years, | 并且做了这么多年, |
| 110 | I was actually able to direct my thoughts towards something constructive instead. | 实际上,我能够把想法引向建设性的东西。 |
| 111 | And this means that as you gradually learn the structure of your own web of thoughts, | 这意味着随着你逐渐学会自己思想网络的结构 |
| 112 | you become able to actively predict which thought will lead to which emotional state, | 你能够积极预测 什么样的思想会导致什么样的情绪状态, |
| 113 | which will make you able to actively choose states such as calmness, | 能让你积极选择平静的状态 |
| 114 | serenity, and high focus over stress, anxiety, and anger. | 安静 高度关注压力 焦虑和愤怒 |
| 115 | In theory, quite clear. | 理论上说,非常清楚。 |
| 116 | But again, it can only happen as the mind is provided enough space and silence | 但同样,它只能随着 心灵得到足够的空间和沉默而发生 |
| 117 | without being constantly stimulated. | 不被不断的刺激。 |
| 118 | Method number two, restrain your mental and physical input. | 方法二,限制你的身心输入. |
| 119 | The saying that you are what you eat certainly applies to food. | 所谓你所吃的东西,当然适用于食物。 |
| 120 | But have you ever thought of the notion of bad information having the same effect, | 但是,你有没有想过 坏信息的概念 具有同样的效果, |
| 121 | making us mentally unhealthy, obese, addicted? | 使我们精神不健康、肥胖、上瘾? |
| 122 | In our age of information, an unprecedented junk data load enters our minds every single day. | 在我们的信息时代 前所未有的垃圾数据 每天都会进入我们的脑海 |
| 123 | And this junk data then influences our minds. | 这些垃圾数据会影响我们的思想。 |
| 124 | It affects our values, it creates our needs and desires, and even how we think. | 它影响我们的价值观,产生我们的需要和愿望,甚至我们的想法。 |
| 125 | It's our responsibility as individuals to carefully feed our minds with selected input. | 作为个人,我们有责任 谨慎地用某些投入来养活我们的思想。 |
| 126 | And that input then, if chosen wisely, will produce this desirable mental environment | 如果明智的选择 投入将产生理想的精神环境 |
| 127 | in which we can start to understand our minds properly enough to control them. | 在其中,我们可以开始 正确理解我们的思想 足够控制他们。 |
| 128 | I want you to ask yourself, is it constructive for me to be bombarded daily | 我要你问自己 每天被轰炸是不是很有建设性 |
| 129 | with newspaper tabloids of death, sex, fear, and terrorists? | 与报纸小报 死亡,性别,恐惧和恐怖分子? |
| 130 | In my mind, the majority of newspapers are more important for terrorists than terrorists themselves. | 我认为,大多数报纸对恐怖分子比恐怖分子本身更重要。 |
| 131 | Choose your media source wisely because they are seldom designed only to transmit information. | 明智地选择您的媒体来源, 因为它们很少被设计成仅用于传输信息 。 |
| 132 | More often than not, their primary objective is to spark your interest using catchy headlines | 更常见的是,他们的首要目的 就是利用头条新闻引起你的兴趣 |
| 133 | fueled with fear and sex, which happens on direct expense of fact. | 以恐惧和性为燃料,这种情况直接以事实为代价。 |
| 134 | Social media, such a brilliant tool when used right and so catastrophic when abused. | 社交媒体,在正确使用时如此辉煌的工具,在虐待时如此灾难性。 |
| 135 | No stimulant has ever gotten a society so addicted, so immersed in such a short time. | 没有兴奋剂让社会如此上瘾 如此短暂地浸泡 |
| 136 | Did you know that the term Facebook addiction disorder has emerged as a valid disorder | 你知道Facebook上瘾症这个术语 已经成为一种有效的障碍 |
| 137 | causing withdrawal, excessive use, and long-term anxiety? | 导致退缩、过度使用和长期焦虑? |
| 138 | There was a recent study from the University of Pittsburgh has now showed | 匹兹堡大学最近的一项研究表明 |
| 139 | that the more we use social media, the more socially isolated we feel. | 我们使用社交媒体的次数越多,我们就越感到社会孤立。 |
| 140 | And the more socially isolated we feel, the more we want to use social media. | 我们越感到社会孤立,我们就越想使用社交媒体。 |
| 141 | So just like a drug, we feel that by getting a newsfeed fix injected to our minds, | 所以就像一种药物,我们觉得 通过得到一个新闻 修复注入我们的思想, |
| 142 | it'll make us feel better, but it actually makes us feel worse. | 它会让我们感觉好点, 但实际上它会让我们感觉更糟。 |
| 143 | So friends, you have to take control over your use of social media, | 所以朋友们,你必须控制你对社交媒体的使用, |
| 144 | otherwise social media will start to take control over you. | 否则社交媒体会开始控制你 |
| 145 | Advertisements are also sources of often polluted information. | 广告也是经常被污染的信息的来源. |
| 146 | Think, for example, of sugary, unhealthy food products. | 比如,想想糖类,不健康的食品. |
| 147 | Quite a few commercials out there for them. | 外面有很多广告 |
| 148 | And now sugar, the substance sugar, is our global number one health threat as a species, | 而现在糖,物质糖, 是我们全球头号健康威胁 作为一个物种, |
| 149 | killing more people every year than heroin, cocaine, and amphetamine combined. | 每年死亡人数超过海洛因、可卡因和安非他明的总和。 |
| 150 | So what can we do? | 我们能怎么办? |
| 151 | Stop sugar and sugar-based products from being sold and marketed. | 停止食糖和糖类产品销售和销售. |
| 152 | Of course not, because they're not inherently bad. | 当然不是,因为它们不是天生的坏。 |
| 153 | Sugar is great for a lot of people, alright? | 糖对很多人都很好,好吗? |
| 154 | The problem does not lie in externality. | 问题不在于外部性。 |
| 155 | We need to take responsibility over our thoughts and impulses | 我们要对自己的思想和冲动负责 |
| 156 | when being exposed to and consuming these products and their commercials, | 在接触和消费这些产品及其广告时, |
| 157 | and realize that their incentive for your consumption is not to benefit you. | 并意识到他们刺激你的消费 不是为了让你受益。 |
| 158 | Now, think of this. | 现在想想这个 |
| 159 | The human operating system is designed through millions of years of evolution | 人类的操作系统是通过数百万年的进化而设计的 |
| 160 | to reward the behavior that promotes survival in an environment | 奖励在环境中促进生存的行为 |
| 161 | of constant territorial threats and scarce resources. | 不断面临领土威胁和资源匮乏。 |
| 162 | In that world, eating as much honey as possible meant survival. | 在那个世界上,尽可能多地吃蜂蜜意味着生存. |
| 163 | So did killing other tribes when intruding on your territory. | 当入侵你的领地时 杀了其他部落 |
| 164 | But man has come out of the jungle where there was not enough, | 人从丛林中出来,而那里还不够, |
| 165 | and we built a whole ethic around not having enough. | 我们建立了整个道德 围绕不够。 |
| 166 | As our environment has completely shifted, | 随着环境的彻底改变 |
| 167 | our mental operating system has gone dangerously obsolete. | 我们的精神操作系统已经过时了 |
| 168 | It's time for an upgrade. | 是时升座. |
| 169 | We need to transition from being smart monkeys and become conscious beings. | 我们需要从聪明的猴子 变成有意识的人。 |
| 170 | You are like me, a homo sapiens, wise human, | 你就像我,一个同性恋,聪明的人, |
| 171 | member of the first known life form to develop consciousness. | 是第一个已知的生命体的成员 来发展意识 |
| 172 | You are the pinnacle of evolution. | 你是进化的顶峰。 |
| 173 | Now please reflect upon the stories I've told, which are yours, | 现在请反思一下我讲过的故事 这些都是你的 |
| 174 | and decide what you want to do with them. | 并且决定你想对他们做什么 |
| 175 | Because friends, it's not the harsh, traumatic or horrible events themselves | 因为朋友,这不是 残酷,痛苦或可怕的事件本身 |
| 176 | you should fear the most in life, | 你应该最害怕的生活, |
| 177 | but your own unwillingness to control your reaction to those events. | 但你不愿意控制你对这些事件的反应 |
| 178 | Ultimately, it's your capacity to take full responsibility for your thoughts | 归根结底,这是你的能力 承担你的思想的全部责任 |
| 179 | that will dictate the course and growth of not just you, but our entire world. | 这不仅会决定你,而且会决定我们整个世界的发展方向 |
| 180 | Thank you so much for letting me be part of this. | 谢谢你让我参与其中 |
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