2.Mindfulness Is a Force Multiplier
2.正念是力量的倍增器

Welcome back topuff mental health tools. Part two mindfulness is a force multiplier in thispart. We'll learn what mindfulness really is and how it can be leveraged tohelp us in every other aspect of our lives.
歡迎回到puff心理健康工具。第二部分正念是這一部分的力量倍增器。我們將了解正念到底是什麼，以及如何利用它來幫助我們生活的其他方面。

What ismindfulness? I heard the term, it doesn't mean pay more attention to things. Bemore careful. You know, a lot of people don't know exactly what it means, butit is a popular term comes from, you know, Buddhist philosophy, uh, Easterntraditions, but it's been integrated into like the newer ways of psychology aswell.
什麼是正念？我聽說過這個詞，它並不意味著要多注意一些事情。小心點。你知道，很多人不知道它到底是什麼意思，但它是一個很流行的術語，來自佛教哲學，呃，東方傳統，但它也被融入了新的心理學方法中。

Essentially whatmindfulness is, is a way of being. So it's a way of being that is more presentfocused because a lot of times what happens is we have sort of regrets aboutthe past things that were wishing that we hadn't done things that we wish wedid missed opportunities. And then we also have fears for the future anxietiesabout the future.
本質上，正念是一種存在的方式。所以這是一種更注重當下的生活方式，因為很多時候我們對過去的事情有點后悔，希望我們没有做我們希望錯過的機會的事情。然后我們對未來也有恐懼對未來的焦慮。

I'm worried thatthis might happen. What if this happens, what's going to happen when I have todo XYZ. The president gets sort of totally shoved out of the way we don't livein the moment because we're so stuck between those regrets and those worriesthat there's no space for the present. And so what mindfulness does is it encouragedyou to be present in the moment and it's basically a state of beingnon-judgmentally present, right?
我擔心這會發生。如果發生這種情況，我必須做XYZ時會發生什麼。總統被完全推到了我們無法活在當下的境地，因為我們被困在那些遺憾和憂慮之間，以至於現在没有空間。所以正念的作用是鼓勵你現在就在當下，它基本上是一種不帶偏見的在場狀態，對吧？

So you'rerecognizing what's happening around you. You're recognizing, you know, yourinternal sensations, external, all of that, but you're not judging it. Right.You're not judging the show heart. So harshly for people who have like mentalhealth difficulties sitting alone with your thoughts is sometimes one of thescariest things in the world.
所以你意識到你週圍發生了什麼。你意識到，你知道，你的內在感覺，外在的，所有這些，但你並不是在評判它。正確的。你不是在評判秀心。對那些有類似心理健康問題的人來說，獨處思考有時是世界上最可怕的事情之一。

You don't wantto just sit in to allow your thoughts to sort of be there. A lot of peopleexpect for their thoughts to spiral into a negative direction that workthemselves up. A lot of different things can happen, but mindfulness is a wayto get on better terms with your thoughts. Because one thing that we know isthat forcing a thought out of your head doesn't really work.
你不想只是坐在那里讓你的想法在那里。很多人都希望自己的想法螺旋式上升到一個消極的方向，從而使自己振作起來。可能會發生很多不同的事情，但正念是一種更好地與你的想法相處的方式。因為我們知道的一件事是，強迫自己的想法不起作用。

And this is aproblem. A lot of people have with like meditation, you know, if, if you askthem to, do you ever tried meditating? They go, Oh God, no, I can never clearmy mind. My mind just doesn't work that way. There's always stuff going on. So,you know, I try to say, okay, focus, go clear. Don't think about things.
這是個問題。很多人都喜歡冥想，你知道，如果，如果你要求他們，你有試過冥想嗎？他們走了，哦，天哪，不，我永遠也不能清醒。我的大腦就是不這樣工作。總有事情發生。所以，你知道，我試著說，好吧，集中精神，離開。别想事情。

And then, youknow, something pops up and they go, Oh God, I'm worried about work. Okay.Don't think about that. Don't think about that. Don't think about that. Or I'mworried about this date I have coming up. Okay. Don't think about that. Don'tthink about that, but that doesn't work, you know, if you, if you close youreyes and I tell you, okay, whatever you do, don't think of a purple monkey.
然后，你知道，突然有什麼事發生了，天哪，我擔心工作。可以。别想那個。别想那個。别想那個。或者我擔心我即將到來的約會。可以。别想那個。别想這些，但那是行不通的，你知道，如果你閉上眼睛，我告訴你，好吧，不管你做什麼，别想一只紫色的猴子。

Like, you'regoing to think about a purple monkey, like stop thinking about a
比如，你會想到一只紫色的猴子，比如停止思考

purple monkey.Do not think about a purple monkey and the more you try to force it out, thebigger that purple monkey is getting, you know, and suddenly that's all you canthink about. That's the way it works with, with our thoughts, you know, in ageneral sense, the more we really, really forced them to get out of our heads.
紫色猴子。不要去想一只紫猴，你越想逼它出來，紫猴就越大，你知道，突然間，你能想到的就只有這些了。這就是我們的思維方式，你知道，在一般意義上，我們越是真的，真的強迫他們離開我們的大腦。

The more theytake over control. And if you think about it, thoughts are just thoughts. Youknow, they don't necessarily have to dictate what's going on, what we're doingwith our actions. They're just thoughts. Well, a good way to describe it islike clouds. You know, if you look up in the sky on a cloudy day, you can seeall sorts of things.
他們越能控制局面。如果你仔細想想，思想就是思想。你知道，他們不一定非得指手畫腳，指手畫腳。它們只是思想。好吧，一個很好的方式來形容它就像雲。如果你能在多雲的天氣里看到所有的東西。

Uh, you're goingto see, you know, nice fluffy clouds. You're going to see dark storm clouds.You're going to see clouds that look like a dog or a dragon or whatever. Butwhen you think about it, it's just all water vapor in the air. It's all
呃，你會看到，你知道，漂亮的蓬鬆雲。你會看到烏雲密布。你會看到像狗或龍之類的雲。但當你仔細想想，空氣中只有水蒸氣。就這樣

made at the samestuff. And so. The thoughts are the same way. You can have a good thought, abad thought.
用同樣的東西做的。等等。想法是一樣的。你可以有一個好的想法，一個壞的想法。

You can have ascary thought and anxious thought, but if you stop labeling all of those asscary, anxious, good, bad. What have you? They are just thoughts and that'sokay.
你可以有一個可怕的想法和焦慮的想法，但如果你停止把所有這些標記為可怕，焦慮，好，壞。你有什麼？它們只是思想，没關系。

What is thepurpose of being mindful and how can mindfulness help me? It's really importantbecause a lot of times, especially with people who are maybe a little bit moreanxious, you have sort of this, the second level anxiety where you have somesense of anxiety, some sense of stress, what have you. And then you have thisworry and stress about the fact that you're stressing, right?
保持正念的目的是什麼？正念對我有什麼幫助？這很重要，因為很多時候，尤其是那些有點焦慮的人，你會有這種，第二層次的焦慮，你有一些焦慮感，一些壓力感，你所擁有的。然后你就有了這種擔心和壓力，對吧？

So you're go tothe store and you're worried that, okay, it's going to be too crowded. I'mgoing to start getting worried. I'm going to start getting anxious and, and allthese different things that happened before when I was at the grocery store.And so you go in the moment you start getting any of that tightness, you go, OhGod, Oh God, it's happening.
所以你去商店，你擔心，好吧，那里會太擠了。我要開始擔心了。我開始變得焦慮，而且，所有這些不同的事情發生在我以前在雜貨店。所以當你開始感到緊張的時候，你就會去，哦，天哪，哦，天哪，事情發生了。

I'm gettingscared of this. And then you work yourself into a panic attack or some negativeexperience because you're so worried about it happening. So the purpose ofbeing mindful to me is about recognizing what's going on with you and becomingmore efficient at allowing distractions to sort of just pass through yourawareness.
我開始害怕了。然后你就陷入了恐慌或者一些消極的經歷，因為你非常擔心它的發生。所以，對我保持警覺的目的是要認識到你在做什麼，並變得更有效率地讓分心的事情通過你的意識。

And when I saydistractions, I mean things other than what you're trying to focus on. Right.So in the middle of this talk, for instance, I might have a thought that, okay,did I make sure the front door is locked? Or what if I take too long to answerthis question? A lot of different things that can pop up or I can have physicalsensations, like, Oh my God, it's getting hot in this room.
當我說分心的時候，我指的不是你想集中精力的東西。正確的。例如，在這個演講的中間，我可能會想，好吧，我確定前門是鎖著的嗎？或者如果我花太長時間來回答這個問題呢？很多不同的東西會突然出現，或者我會有身體上的感覺，比如，天哪，這房間越來越熱了。

Whatever any ofthese things could sort of crash into my awareness. And, and pull me from thesituation and what I'm trying to focus on, which is speaking with you rightnow. And so mindfulness allows you to not get as derailed by those things.You're going to have that thought, you're going to have that feeling.
不管這些事情中的任何一個都會讓我意識到。然后，把我從困境中拉出來，把我的注意力放在現在和你說話的地方。所以正念讓你不會因為這些事情而出軌。你會有這種想法，你會有那種感覺。

You're going tohave that intruding experience. So is there a way for you to say, okay, That'sthere that's happening. Fine. Let me focus back on what I'm trying to focus on.And to me, that's really what mindfulness is all about and helps you a wholelot with things like productivity, multitasking. We don't really multitask ashumans.
你會有那種不速之客的經歷。有没有辦法讓你說，好吧，就這樣發生了。好的。讓我把注意力集中在我想集中的東西上。對我來說，這才是正念的真正意義所在，在提高效率、多任務處理等方面對你有很大幫助。作為人類，我們並不是真的一心多用。

Like we don'treally, truly do two things at once, but we can get better and better at beingable to switch back and forth intimately without losing our place in what we'redoing. You know, you're, you're trying to type something up and you get a phonecall. Can you notice that phone call and then go back to what you're doing?
就像我們並不是真的同時做兩件事，但我們可以越來越好地在不失去我們在所做事情中的位置的同時，親密地來回切換。你知道，你，你在試著輸入一些東西，卻接到了一個電話。你能注意到那個電話然后再回去做你正在做的事嗎？

You know, samesort of muscle that you're flexing here. So mindfulness is really just thatstate of being present focused, focused on whatever it is that you have, youknow, in your attentional sort of beam. If we're thinking of it like aflashlight, you know, you shine your flashlight on something, a distraction
你知道，和你在這里伸展的肌肉是一樣的。所以正念其實就是一種專注於當下的狀態，專注於你所擁有的一切，你知道，在你的注意力光束中。如果我們把它想象成手電筒，你知道，你把手電筒照在什麼東西上，一個分散注意力的東西

comes.
來。

You shine thatflashlight on the distraction very, very quickly say, okay, that's there. Let'snot judge it. Let's not make it bigger than it needs to be, but trying to forceit out. But let's also redirect back to what we're trying to focus on.
你把手電筒照在分心的地方，很快地說，好的，就在那里。我們不要評判它。我們不要把它弄得比它需要的要大，而是試著把它弄出來。但我們也要回到我們要關注的問題上。

what are some effectivemindfulness practices and resources? There's a
有哪些有效的正念練習和資源？有一個

really greatexercise for this. And it's, it's very simple and there's a lot of differentways you can do this, but the sort of main structure is the same. So the waythat I like to do it is with a breathing exercise, a little bit different thana breathing exercise.
很好的鍛煉。它非常簡單，有很多不同的方法可以做到，但主要結構是一樣的。所以我喜歡做呼吸練習，和呼吸練習有點不同。

That's particularly for relaxation. It's not necessarily designedfor relaxation.
那是用來放鬆的。它不一定是為放鬆而設計的。

You might getrelaxed in the process and that's a cool, happy side effect, but it's not forthat. What you do is you just breathe. Good job. You're breathing. That's thefirst part. And you don't have to change anything in any particular way, butwhat you want to do is change your attention.
你可能會在這個過程中放鬆下來，這是一個很酷、很快樂的副作用，但這不是為了這個。你所做的就是呼吸。干得好。你在呼吸。這是第一部分。你不必以任何特定的方式改變任何事情，但你要做的是改變你的注意力。

So you draw yourattention to your breath and really the physical sensation of your breath. Andit's going to be different for everybody. And maybe you focus on the rise andfall of your chest. Maybe it's the cool air coming in the sensation like inyour throat or your nose, wherever it is, you focus intensely on that onesensation having to do with your breath.
所以你把你的注意力吸引到你的呼吸和你呼吸的物理感覺上。每個人都會有所不同。也許你會關注你胸部的起伏。也許是涼爽的空氣進入你的感覺，比如你的喉嚨或鼻子，無論它在哪里，你都會把注意力集中在與呼吸有關的那一種感覺上。

Being humanafter a few seconds or a minute, whatever, you're going to get distracted bysomething. You're going to think about something else. There's going to be anintrusion from your environment. You're going to feel something physical, andthat's going to pull your attention away from that focus.
作為一個人，幾秒鐘或一分鐘后，不管怎樣，你會被一些事情分心。你要考慮别的事情。會有來自你週圍環境的入侵。你的注意力會從身體上轉移。

This is whereyou get to practice, that sort of efficiency that I was talking about. So, uh,imagine sort of like a, you know, you're, you're pulling a box off a shelf, soyou have a distraction and it's like rattling at you. Okay. Let me pull thatbox off of the shelf. Open it up. See what's inside. Okay. It's a physical painor it's a worry, or it's a sound that I heard.
這就是你練習的地方，我剛才說的那種效率。所以，呃，想象一下，你，你，你從架子上拿了一個盒子，你分心了，就像是在對著你格格作響。可以。讓我把那個箱子從架子上拿下來。打開它。看看里面有什麼。可以。是身體上的疼痛或是擔心，或者是我聽到的聲音。

Okay. That's what you say to yourself. Yousay, okay, that's what it is. You label it. You, you allow it to be there. Thenyou put it back up on the shelf and then the trick is direct your attentionback to that breath. What was it that I was focusing on? You get yourself backto that. Couple of seconds later, you're going to get another distraction.
可以。這就是你對自己說的。你說，好吧，就是這樣。你給它貼上標簽。你，你允許它在那里。然后你把它放回架子上，然后訣竅是把你的注意力放回那口氣上。我關注的是什麼？你自己回去吧。幾秒鐘后，你又會分心。

Okay. Pull itoff the shelf. Look at it. Don't call it good. Don't call it bad. Don't labelit. Just say what it is, right. Don't give it some sort of negative name orsomething. Just say, okay, I'm feeling this way. Then put it back on the shelf,redirect your attention back to the breath. And you do that over and over, youknow, do that for 15 minutes at a time.
可以。把它從架子上拿下來。你看。别叫它好。别叫它壞。别給它貼標簽。就說它是什麼，對吧。别給它起個負面的名字什麼的。就說，好吧，我有這種感覺。然后把它放回架子上，把注意力轉移到呼吸上。你一次又一次，你知道，每次做15分鐘。

Something like that.And the weird thing is that it actually works, you know, after a while youpractice this, you know, maybe every day or several times per week, and yourealize suddenly as you're going through life, Those stray thoughts or thestraight distractions aren't pulling you. So harshly away from what you'retrying to focus on, it's actually a strategy that a lot of, uh, athletes use,you know, um, if you're in a game of basketball game or like an e-sports game,I actually used to do this with e-sports athletes.
差不多吧。奇怪的是，它真的起作用了，你知道的，你知道，你知道，也許每天或每週幾次，你會突然意識到，當你經歷人生的時候，那些雜念或直接的分心並没有吸引你。如此嚴厲地偏離了你所要關注的，這實際上是一個策略，很多，呃，運動員使用的，你知道，嗯，如果你是在一個籃球比賽或類似電子競技的遊戲，我實際上是這樣做的電子競技運動員。

If you want tocall them that and competitive gamers, because if you're in the middle of thegame and you feel like you're starting to play bad, or you're worried about howyour team's performing, you get distracted by something that can really pullyou out of it. And so you start performing more.
如果你想稱他們為競爭玩家，因為如果你在遊戲中，你覺得自己開始玩得不好，或者你擔心你的團隊表現如何，你會被一些真正能把你拉出來的東西分散注意力。所以你開始表現得更好。

Poorly too. Andso, uh, if you can find a way to notice what those concerns are, but redirectyour attention back to the game without getting totally pulled out of it orworked up or whatever the case may be, then there's a better chance that you'regoing to be able to stick with it and do better in that
也很糟糕。所以，呃，如果你能找到一種方法來注意這些擔憂是什麼，但是把你的注意力重新集中到遊戲上，而不是完全被抽離或者被搞得焦頭爛額，或者不管是什麼情況，那麼你就有更好的機會堅持下去，在這方面做得更好

manner.
態度。

So it's reallyall about that efficiency. Yeah. And so you can use it with your breath. Youcan do it with anything. You can do it with a. You watching the flame of acandle and using that as your focal point and then Reno redirecting back to it.Any time you get distracted, uh, you could, you know, get on the basketballcourt and start shooting.
所以這一切都是為了提高效率。是 啊。所以你可以用它來呼吸。你什麼都可以做。你可以用a來做。你觀察一根蠟燭的火焰，然后把它作為你的焦點，然后雷諾重定向回它。任何時候你分心了，呃，你可以，你知道，到籃球場上開始投籃。

Free-throws itfocused very intensely on everything happening, the sensation of the ball, thefeeling of the wind, the sounds, all of that, your emotions. And anytime youget distracted from that, you can pull your attention back to it, whatever youwant to do, you just pick a focal point and practice that attentional shift,and you will get better at it.
罰球集中在所有發生的事情上，球的感覺，風的感覺，聲音，所有這些，你的情緒。當你分心的時候，你可以把你的注意力拉回到它身上，不管你想做什麼，你只要選一個焦點，練習一下注意力轉移，你就會做得更好。

What makesmindfulness a force multiplier? So I do think of mindfulness as a forcemultiplier because it sort of enhances everything else that you do. Right. Ialready talked a little bit about how productivity is involved. You know, ifyou're trying to be more productive in work or personal projects, mindfulness helpswith that because you're able to better withstand distractions, better, bebetter able to stay in the zone.
是什麼讓正念成為力量倍增器？所以我確實認為正念是一種力量倍增器，因為它可以增強你所做的一切。正確的。我已經談了一點生產力是如何參與的。你知道，如果你想在工作或個人項目中更有效率，正念有助於提高效率，因為你能更好地承受分心，更好，更好地呆在這個區域。

I also think whenyou're trying to work on your mental health, It's very, very helpful. Um,imagine somebody who is doing what we call exposure, work for anxiety, they'retrying to get themselves, uh, to be more tolerant of anxiety, to not letanxiety rattle them so much. And so they're sort of standing up to the thingsthat make them anxious.
我也認為當你在努力改善你的心理健康時，這是非常非常有幫助的。想象一下，有人在做我們稱之為“暴露”的事情，為焦慮而工作，他們試圖讓自己，呃，對焦慮有更大的容忍度，不要讓焦慮讓他們如此焦慮。所以他們對那些讓他們焦慮的事情很有抵抗力。

Uh, the, themost extreme example would be people who have like a Gora phobia and can'tleave the house. So they're trying to get better and better at being outside ofthe house for more extended periods of time in places that are more threateningfor them. Mindfulness really, really helps. Enhance that experience because youknow, as you're walking down the street to your mailbox for your exposureexercise, your mind's going to start going through all these catastrophicscenarios.
呃，最極端的例子應該是那些像哥拉恐懼症一樣不能出門的人。因此，他們正試圖越來越善於在對他們威脅更大的地方長時間呆在屋外。正念真的很有幫助。增強這種體驗，因為你知道，當你走在大街上去郵箱進行曝光練習時，你的大腦會開始經歷所有這些災難性的場景。

What if a meteorcomes and hits me? What if a dog comes in, you know, tries to attack me? Whatif my neighbor sees me and thinks I'm weird, whatever you can invent any sortof scenario, but mindfulness allows you to instead try to focus on thatexperience. Just focus on each step one step at a time, focus on trying to getto.
如果流星撞到我怎麼辦？如果一條狗進來，你知道，想攻擊我怎麼辦？如果我的鄰居看到我，覺得我很奇怪，不管你能想出什麼樣的場景，但正念讓你試著集中精力在那種經歷上。只需一步一步地專注於每一步，專注於努力達到。

That mailbox or,you know, whatever your situation is. And then when those different thingscrash into your awareness, you can recognize them, but you don't need to workyourself up about them. You don't need to make them such a monster. You'd say,okay, they're there, let's put that back on the shelf and continue trying to dowhat we're trying to do.
或者，你知道的，不管你的情況如何。當這些不同的東西突然進入你的意識，你可以認出它們，但你不需要為此而努力。你不需要把他們變成這樣的怪物。你會說，好吧，他們在那里，讓我們把它放回架子上，繼續做我們想做的事情。

So it just kindof expands the effect of whatever else you're doing. And so I'm a really,really huge fan of this for anybody. But especially if you're trying to makesome sort of progress in your mental health life,
所以它只是擴大了你正在做的其他事情的影響。所以我真的非常非常喜歡這個。但特别是如果你想在你的精神健康生活中有所進步，