5.Breaking Free
5.掙脫

Welcome back tobreaking habits. Part five, breaking free in this final part, we'll learn aboutinnate human resilience and what we can do or try in order to end bad habitsforever.
歡迎回到打破習慣。第五部分，掙脫在最后一部分，我們將學習人類天生的韌性，以及我們可以做些什麼或嘗試來永遠終結壞習慣。

How can I takeadvantage of my own resilience? There is a human design that we don't outgrow.It doesn't have an expiration date. It doesn't go away when you start payingbills or, you know, whatever parents and society has told us, like our humandesign is our human design and it does not change.
我如何利用自己的韌性？有一種人類的設計是我們無法擺脫的。它没有有效期。當你開始付賬單，或者，你知道，無論父母和社會告訴我們什麼，它都不會消失，就像我們的人性設計就是我們的人性設計，它不會改變。

And what it shows us isthat we are full of health all the time.
它告訴我們，我們一直都很健康。

We just don'tfeel it because we're caught up in our thinking. And even though we're getcaught up in our thinking, that thinking is always, always, always changing. Itcannot not change. If I told anyone listening, I will give you $10 million. Ifyou can think about the Eiffel tower all day long, don't let it leave yourmind.
我們只是感覺不到，因為我們在思考。即使我們被我們的思維所吸引，這種思維總是，總是，總是在變化。它不能改變。如果我告訴任何人聽，我會給你1000萬美元。如果你能整天想著埃菲爾鐵塔，别讓它離開你的腦海。

You can't haveany other thoughts. You have to just think about the Eiffel tower and just feelthe feeling of that image all day long. No one could do it. It's not evenpossible. We could do it for a little while with a lot of willpower, but it'snot possible because our experience is designed to change it as always emotion.
你不能有其他想法。你只需想想埃菲爾鐵塔，就可以整天感受那種形象的感覺。没人能做到。這根本不可能。我們可以用很大的意志力做一段時間，但這是不可能的，因為我們的經驗是設計來改變它的，一如既往的情緒。

And we just lose sight ofthat. So as soon as people start to explore, Oh wow.
我們就唿略了這一點。所以一旦人們開始探索，哇哦。

What if I amsuper resilient? I've just been in the way of my resilience by the leavingeverything. I think. You know, by holding on every thought and feeling thatmoves through as if it's the truth. As soon as we stopped doing that so much,we, our resilience is just bouncing right back.
如果我有超強的韌性呢？我把一切都拋在腦后，妨礙了我的恢復力。我想。你知道的，把每一個想法和感覺都像是真實的一樣。一旦我們停止這麼做，我們，我們的恢復力就恢復了。

It's just been therewaiting for us all along.
它一直在那里等著我們。

What are thefirst steps I should take or the basic tools I can use and my bad habit. Everysingle thing a human being does is the best we can see to do from the thinkingwe're in. So when we're caught up feeling horrible way, don't make greatchoices, but the best choices we can make from the reality that
我應該采取的第一步是什麼？我可以使用的基本工具是什麼？我的壞習慣是什麼。一個人所做的每一件事都是我們從自己的想法中所能看到的最好的。所以，當我們陷入可怕的境地時，不要做出偉大的選擇，但我們可以從現實中做出最好的選擇

we're living in,you know, so I think that's a huge first step is to see that it's, it's justsomething that we're using to try to feel better.
我們生活在，你知道的，所以我認為這是一個巨大的第一步，就是要看到它，它只是我們用來讓自己感覺更好的東西。

And what thatleads us to then is to kind of see that, okay. I only have a habit because I'mcaught up in experience. I'm in my head, we might say, I'm feeling bad and I'mtaking that really seriously and really personally, so that's kind of, youknow, the next branch of insight is like, Oh, I'm not my experience.
這讓我們看到了，好吧。我之所以有一個習慣，是因為我沉浸在經驗中。我在腦子里，我們可能會說，我感覺不好，我真的很認真，很私人，所以，你知道，下一個洞察力分支是，哦，我不是我的經驗。

Um, thought andfeeling are going to move through me forever and I'm going to like some, andI'm not going to like others, but none of that means anything about me. Youknow what I think, and what I feel. These are not stable, meaningful statementsabout who I am as a person. And you know, that's one amazing thing about kindof the work I do, the work a lot of people do when you get to talk with.
嗯，思想和感覺會永遠在我身上移動，我會喜歡一些，而我不會喜歡其他的，但這些都不是關於我的任何東西。你知道我的想法和感受。這些都不是關於我作為一個人的穩定、有意義的陳述。你知道，這是我從事的工作中一件令人驚奇的事情，當你和很多人交談時，很多人都會這樣做。

So manythousands of people all the time, you just start to see in a really deep waythat we're not all that unique. And I don't mean that in a bad way, but we allshare the same thoughts. We all share the same worries. We all share the sameinsecurities. Yes. Yours show up slightly different for you than mine do for me,but Oh my gosh, we all have so much in common.
成千上萬的人一直以來，你只是開始在一個真正深刻的方式，我們不是所有獨特的。我的意思不是壞的，但我們都有相同的想法。我們都有同樣的憂慮。我們都有同樣的不安全感。對。你的表現和我的有點不同，但是天啊，我們都有很多共同點。

And when we seethat it helps so much because it's, we're all in our own little heads thinking it'sjust me. You know, no one else feels this way. No one else has these problemsand Oh my gosh, everyone does in their own way. And they're not personal.They're not so real. You know, they're just thoughts that human beings havethat move through us.
在我們的頭腦里，它幫助了我們所有的人，因為我們都在思考。你知道，没有人會這樣想。没有人有這些問題，天哪，每個人都有自己的問題。他們不是私人的。它們不是那麼真實。你知道，它們只是人類通過我們的思想。

So seeing thosetwo things I think are an excellent start. Our habits are just our best attemptto feel better from the thinking we're in and the thinking we're in, which isleading us to grabs for something to feel better. It's not the truth and itcannot stay still. It is emotion.
所以看到這兩件事我認為是一個很好的開始。我們的習慣只是我們最好的嘗試，從我們所處的想法和我們所處的想法中獲得更好的感覺，這會導致我們去尋找一些讓我們感覺更好的東西。這不是事實，它不能靜止不動。這是情感。

Are there anypractices or exercises you would specifically likely recommend to help me getstarted? Like meditation or journaling? I would never say go meditate becausefor some people they would go meditate and hate every second of it and beatthemselves up the whole time they're sitting there.
你有没有特别推薦的練習或練習來幫助我開始？比如冥想或者寫日記？我永遠不會說去冥想，因為對有些人來說，他們會去冥想，討厭每一秒，並在坐著的時候痛打自己。

That's not goingto help, you know, so, so there is no universal thing that I think is going towork for everyone. And really it's important to see that, you know, we can dothings and we will, as humans do things like breathing and yoga and meditationand journaling and all of that, that help us things. We stumble upon that, thathelp us personally, that won't.
你知道，這没什麼用的，所以，我認為没有一種通用的東西能為每個人都起作用。你知道，我們可以做一些事情，我們也會做的，就像人類做呼吸、瑜伽、冥想、寫日記之類的事情一樣，這一點很重要。我們偶然發現，這對我們個人有幫助，但不會。

Work for someoneelse, but do for us, but that it's never those things. I think it's so huge tojust remember that, you know, w use all the tools you want, but the tool is notthe thing. Breathing, never freed anyone from a habit like meditating, neverfreed anyone from a habit. What freed them from their habit was that they wereable to get quiet and see who they are beyond all their thinking.
為别人工作，但為我們做事，但這絕不是那些事。我覺得記住，你知道，我們可以使用所有你想要的工具，但工具不是關鍵。呼吸，從來没有把任何人從冥想之類的習慣中解放出來，也從來没有讓任何人擺脫一種習慣。使他們從習慣中解脫出來的是，他們能夠安靜下來，在他們的思維之外看清自己是誰。

And that happensspontaneously. It happens when you're playing with your kids. It happens whenyou're journaling and meditating. So. Does that make sense? Like what, like wejust get to, we just get to be in the world and do what occurs to us and knowthat it's never from that, that tool it's so much bigger than that.
這是自發的。當你和你的孩子玩的時候會發生這種事。它發生在你寫日記和冥想的時候。所以。有道理嗎？就像我們所能達到的，我們只是進入這個世界，去做發生在我們身上的事情，並知道它絕不來自於那個工具，它比那個大得多。

We, we are habitfree by nature. We're just caught up in a ton of thinking that's habitual andwe're confusing who we are with that thinking. So anything that allows us tokeep having that space and feeling who we are beyond our thinking is going tohelp. So, what I do when I work with people is it's a conversation.
我們，我們天生就没有習慣。我們只是陷入了一大堆習慣性的思維中，我們把自己和這種思維混淆了。所以，任何能讓我們保持這種空間，讓我們感覺到自己超乎想象的東西都會有所幫助。所以，當我和别人一起工作時，我所做的就是和别人交談。

You know, it'san exploration, like we're just being curious. And that's what people do whenthey're listening to this. Like for everyone listening, like, just, just becurious, think about this. Like there's a, you, you might call it, you know,you might think of this as the, you that has never changed. Even as you'vegrown up as your body has changed, as your beliefs have changed, as yourcircumstances in life have dramatically changed throughout your life.
你知道，這是一種探索，就像我們只是好奇。這就是人們聽這個的時候會做的。就像每個人都在聽，就像，只是，只是好奇，想想這個。就像有一個，你，你可以稱之為，你知道，你可能認為這是，你從未改變過。即使你在成長的過程中，你的身體發生了變化，你的信仰也發生了變化，你的生活環境也發生了巨大的變化。

There's anessence. There's something there that we can all sort of sort of sense. And wedon't have to have a deep familiarity with it, but even just a sense thatthere's something there that is never changed through all the other change.What's that. And looking more toward that and less toward all the busy thoughtsand feelings and life out there.
有一個本質。有些東西我們都能感覺到。我們不必對它有深刻的熟悉，但即使只是感覺到在那里有一些東西是從來没有改變過的。那是什麼。把目光更多地投向那些，而不是那些忙碌的思想、情感和生活。

That's whattends to do this for people. Is it grounds us in something that's solid andstable and doesn't change all the time. And that's like our home base thatbecomes our home base. And when we have that home base, even just when we knowthat it's there. I can't even say enough about what it does for people.
這就是為什麼人們會這樣做。是它讓我們置身於一個堅實而穩定，不會一直改變的東西。就像我們的基地變成了我們的基地。當我們有了那個基地，即使我們知道它就在那里。我甚至不能說它對人們有什麼好處。

It takes us outof this frantic searching and needing to grab and add and do and everythingthat becomes our habits. It just, it gives us a solid foundation to kind offall back.
它把我們從瘋狂的搜索中帶出來，讓我們不再需要去抓，去做，去做一切成為我們習慣的事情。它只是為我們提供了一個堅實的基礎。

That'sinteresting. I find myself grasping for actionables. Is there one thing I cango do right now? There is not, you know, that's exactly what a mind and a braindoes want. It's like, let me go to a behavior because that's where I'm incharge. And I get to pull the strings and pretend like I'm controllingeverything,
很有趣。我發現自己對可操作性很敏感。我現在能去做什麼嗎？你知道，這不是頭腦和大腦想要的。就像，讓我去參加一個行為，因為那是我負責的地方。然后我就可以牽線假裝我控制了一切，

you know?
你知道的？

And, but it,it's not about behavior. It's the opposite of that. So the willpower approachis all about controlling behavior, but. Seeing the no willpower approach isabout seeing who we are beyond, what, what never changes what's there beyondour behavior and thoughts and feelings, but there's so, I mean, there, it isendless what we can explore in that endless, you know, and people do spendlifetimes in a most amazing exploration of just being curious about.
而且，但這與行為無關。恰恰相反。所以意志力的方法就是控制行為，但是。看到没有意志力的方法就是要看到我們超越了誰，什麼，什麼永遠不會改變我們的行為、思想和感受之外的東西，但是，我是說，在那里，我們可以在無儘的探索中探索無限的東西，你知道的，而且人們會花一生的時間在一個最令人驚奇的探索中，只是好奇而已。

How is it thatI'm thinking this stuff and when I have a thought and I feel it, and then Iwant to act on it, like what's going on with all that, and can I observe it?Can I just watch it and notice it happening rather than it being like me beingcompletely collapsed with it, that space grows. And, and so we get to, to be awitness in a sense of life, moving through us.
我是怎麼想這些東西的，當我有了一個想法，我感覺到了，然后我想付諸行動，就像發生了什麼，我能觀察到嗎？我能不能看著它，注意到它的發生，而不是像我一樣被它完全壓垮，空間在增長。然后，我們就可以成為生命的見證者，穿越我們。

And that is so,so huge and so powerful. And it is the exact app opposite of what's happeningwhen we're in habit. When we're in a habit, just, just a little dictator in ourheads, bossing us around and we're in there saying, no, I know this is not thething to do. I don't want to do this, but we're just, we have no
這是如此，如此巨大，如此強大。它與我們養成習慣時的情況正好相反。當我們有一個習慣，只是，在我們的頭腦中，只是一個小獨裁者，指揮我們，我們在那里說，不，我知道這不是該做的事。我不想這麼做，但我們只是，我們没有

power.
權力。

We're justcontrolled by the dictator in our heads, our brain. But. Where we're looking aslike, you know, this space of being curious about all of that and saying, Hey,if, if I'm not my brain, what am I, and can I watch my brain? Can I see whatit's doing without letting it boss me around? So how much.
我們只是被我們頭腦里的獨裁者控制，我們的大腦。但是。我們看起來就像，你知道的，這個充滿好奇的空間，然后說，嘿，如果，如果我不是我的大腦，我是什麼，我可以觀察我的大腦嗎？我能在不讓它支配我的情況下看到它在做什麼嗎？多少錢。