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【TED】如何驯服你走神的大脑

 

Consider the following statement: [AI] 考虑下面的陈述: human beings only use 10 percent of their brain capacity. [AI] 人类只使用大脑容量的10%。 Well. as a neuroscientist. I can tell you [AI] 好作为一名神经科学家。我可以告诉你 that while Morgan Freeman delivered this line [AI] 摩根·弗里曼说这句话的时候 with the gravitas that makes him a great actor. [AI] 他的严肃使他成为一个伟大的演员。 this statement is entirely false. [AI] 这句话完全是假的。 (Laughter) [AI] (众笑) The truth is. human beings use 100 percent of their brain capacity. [AI] 事实是。人类使用100%的大脑容量。 The brain is a highly efficient. energy-demanding organ [AI] 大脑是一个高效的系统。耗能器官 that gets fully utilized [AI] 这得到了充分利用 and even though it is at full capacity being used. [AI] 即使它已满负荷使用。 it suffers from a problem of information overload. [AI] 它面临着信息过载的问题。 There's far too much in the environment than it can fully process. [AI] 环境中的内容太多,无法完全处理。 So to solve this problem of overload. [AI] 所以要解决这个过载的问题。 evolution devised a solution. [AI] 进化设计了一个解决方案。 which is the brain's attention system. [AI] 这是大脑的注意力系统。 Attention allows us [AI] 注意力允许我们 to notice. select and direct the brain's computational resources [AI] 注意到。选择并指导大脑的计算资源 to a subset of all that's available. [AI] 所有可用数据的子集。 We can think of attention as the leader of the brain. [AI] 我们可以把注意力看作是大脑的领导者。 Wherever attention goes. the rest of the brain follows. [AI] 无论注意力去哪里。大脑的其他部分也会这样做。 In some sense. it's your brain's boss. [AI] 从某种意义上说。这是你大脑的老板。 And over the last 15 years. [AI] 在过去的15年里。 I've been studying the human brain's attention system. [AI] 我一直在研究人脑的注意力系统。 In all of our studies. I've been very interested in one question. [AI] 在我们所有的研究中。我一直对一个问题很感兴趣。 If it is indeed the case that our attention is the brain's boss. [AI] 如果我们的注意力确实是大脑的老板。 is it a good boss? [AI] 是个好老板吗? Does it actually guide us well? [AI] 它真的能很好地指导我们吗? And to dig in on this big question. I wanted to know three things. [AI] 深入研究这个大问题。我想知道三件事。 First. how does attention control our perception? [AI] 第一注意力如何控制我们的感知? Second. why does it fail us. [AI] 第二为什么它让我们失望。 often leaving us feeling foggy and distracted? [AI] 经常让我们感到迷茫和心烦意乱? And third. can we do anything about this fogginess. [AI] 第三。我们能为这雾气做些什么吗。 can we train our brain to pay better attention? [AI] 我们能训练我们的大脑更好地集中注意力吗? To have more strong and stable attention in the work that we do in our lives. [AI] 在我们生活中所做的工作中有更强烈和稳定的注意力。 So I wanted to give you a brief glimpse [AI] 所以我想给你一个简短的一瞥 into how we're going to look at this. [AI] 我们将如何看待这个问题。 A very poignant example [AI] 一个非常令人痛心的例子 of how our attention ends up getting utilized. [AI] 我们的注意力是如何被利用的。 And I want to do it using the example of somebody that I know quite well. [AI] 我想用一个我很熟悉的人做例子。 He ends up being part of a very large group of people that we work with. [AI] 他最终成为我们一起工作的一大群人中的一员。 for whom attention is a matter of life and death. [AI] 对他们来说,关注是生死攸关的事情。 Think of medical professionals or firefighters [AI] 想想医疗专业人员或消防员 or soldiers or marines. [AI] 或士兵或海军陆战队。 This is the story of a marine captain. Captain Jeff Davis. [AI] 这是一个海军上校的故事。杰夫·戴维斯上尉。 And the scene that I'm going to share with you. as you can see. [AI] 我要和大家分享的场景。如你所见。 is not about his time in the battlefield. [AI] 不是关于他在战场上的时间。 He was actually on a bridge. in Florida. [AI] 他实际上是在桥上。在佛罗里达。 But instead of looking at the scenery around him. [AI] 而不是看着周围的风景。 seeing the beautiful vistas [AI] 看到美丽的景色 and noticing the cool ocean breezes. [AI] 注意到凉爽的海风。 he was driving fast and contemplating driving off that bridge. [AI] 他开得很快,正打算开车离开那座桥。 And he would later tell me that it took all of everything he had not to do so. [AI] 他后来会告诉我,他做了所有不该做的事。 You see. he'd just returned from Iraq. [AI] 你看。他刚从伊拉克回来。 And while his body was on that bridge. [AI] 当他的尸体在桥上的时候。 his mind. his attention. was thousands of miles away. [AI] 他的思想。他的注意力。在几千英里之外。 He was gripped with suffering. [AI] 他饱受痛苦。 His mind was worried and preoccupied [AI] 他心事重重,心事重重 and had stressful memories and. really. dread for his future. [AI] 有着紧张的记忆和记忆。真正地对未来的恐惧。 And I'm really glad that he didn't take his life. [AI] 我真的很高兴他没有自杀。 Because he. as a leader. knew that he wasn't the only one [AI] 因为他。作为一个领导者。知道他不是唯一一个 that was probably suffering; [AI] 那可能是痛苦; many of his fellow marines probably were. too. [AI] 他的许多海军战友可能都是。也 And in the year 2008. he partnered with me in the first-of-its-kind project [AI] 2008年。他与我合作进行了第一个同类项目 that actually allowed us to test and offer something called mindfulness training to active-duty military personnel. [AI] 这实际上让我们能够测试并为现役军人提供所谓的正念训练。 But before I tell you about what mindfulness training is. [AI] 但在我告诉你们什么是正念训练之前。 or the results of that study. [AI] 或者那项研究的结果。 I think it's important to understand how attention works in the brain. [AI] 我认为理解注意力在大脑中的作用很重要。 So what we do in the laboratory [AI] 那么我们在实验室里做什么呢 is that many of our studies of attention involve brain-wave recordings. [AI] 我们的许多注意力研究都涉及脑电波记录。 In these brain wave recordings. people wear funny-looking caps [AI] 在这些脑电波记录中。人们戴着滑稽的帽子 that are sort of like swimming caps. that have electrodes embedded in them. [AI] 那有点像游泳帽。有电极嵌入其中的。 These electrodes pick up the ongoing brain electrical activity. [AI] 这些电极接收正在进行的大脑电活动。 And they do it with millisecond temporal precision. [AI] 他们以毫秒级的时间精度来做。 So we can see these small yet detectable voltage fluctuations over time. [AI] 所以我们可以看到这些微小但可检测的电压随时间的波动。 And doing this. we can very precisely plot the timing of the brain's activity. [AI] 这样做。我们可以非常精确地描绘出大脑活动的时间。 About 170 milliseconds [AI] 大约170毫秒 after we show our research participants a face on the screen. [AI] 在我们向研究参与者展示屏幕上的一张脸之后。 we see a very reliable. detectable brain signature. [AI] 我们看到了一个非常可靠的方法。可检测的大脑信号。 It happens right at the back of the scalp. [AI] 它发生在头皮的后面。 above the regions of the brain that are involved in face processing. [AI] 大脑中参与面部处理的区域。 Now. this happens so reliably and so on cue. [AI] 现在这是如此可靠,如此这般暗示。 as the brain's face detector. [AI] 作为大脑的面部检测器。 that we've even given this brain-wave component a name. [AI] 我们甚至给这个脑波成分起了个名字。 We call it the N170 component. [AI] 我们称之为N170组件。 And we use this component in many of our studies. [AI] 我们在很多研究中都用到了这个成分。 It allows us to see the impact that attention may have on our perception. [AI] 它让我们看到注意力对我们感知的影响。 I'm going to give you a sense of the kind of experiments [AI] 我将给你们一种实验的感觉 that we actually do in the lab. [AI] 我们在实验室里做的。 We would show participants images like this one. [AI] 我们会向参与者展示像这样的图片。 You should see a face and a scene overlaid on each other. [AI] 您应该看到一张脸和一个场景相互重叠。 And what we do is we ask our participants [AI] 我们要做的是询问参与者 as they're viewing a series of these types of overlaid images. [AI] 当他们看到一系列这些类型的叠加图像时。 to do something with their attention. [AI] 用他们的注意力做某事。 On some trials. we'll ask them to pay attention to the face. [AI] 在一些试验中。我们会让他们注意面部。 And to make sure they're doing that. [AI] 为了确保他们这样做。 we ask them to tell us. by pressing a button. [AI] 我们要求他们告诉我们。按一个按钮。 if the face appeared to be male or female. [AI] 如果脸看起来是男性或女性。 On other trials. [AI] 在其他审判中。 we ask them to tell what the scene was -- was it indoor or outdoor? [AI] 我们让他们说出场景是什么——是室内还是室外? And in this way. we can manipulate attention [AI] 就这样。我们可以控制注意力 and confirm that the participants were actually doing what we said. [AI] 并确认参与者确实在做我们所说的。 Our hypotheses about attention were as follows: [AI] 我们关于注意力的假设如下: if attention is indeed doing its job and affecting perception. [AI] 如果注意力确实在发挥作用并影响感知。 maybe it works like an amplifier. [AI] 也许它的工作原理像一个放大器。 And what I mean by this [AI] 我这是什么意思 is that when we direct attention to the face. [AI] 就是当我们把注意力放在脸上的时候。 it becomes clearer and more salient. [AI] 它变得更加清晰和突出。 it's easier to see. [AI] 这更容易看。 But when we direct it to the scene. [AI] 但当我们把它指向现场时。 the face becomes barely perceptible [AI] 那张脸几乎看不见了 as we process the scene information. [AI] 当我们处理场景信息时。 So what we wanted to do [AI] 那么我们想做什么呢 is look at this brain-wave component of face detection. the N170. [AI] 看看这个人脸检测的脑电波成分。N170。 and see if it changed at all [AI] 看看有没有变化 as a function of where our participants were paying attention -- [AI] 作为参与者关注的功能-- to the scene or the face. [AI] 到现场或脸上。 And here's what we found. [AI] 这是我们发现的。 We found that when they paid attention to the face. [AI] 我们发现当他们注意到脸的时候。 the N170 was larger. [AI] N170更大。 And when they paid attention to the scene. as you can see in red. it was smaller. [AI] 当他们注意到现场时。正如你看到的红色。它更小。 And that gap you see between the blue and red lines [AI] 你看到的蓝线和红线之间的空隙 is pretty powerful. [AI] 它相当强大。 What it tells us is that attention. [AI] 它告诉我们的是注意力。 which is really the only thing that changed. [AI] 这是唯一改变的事情。 since the images they viewed were identical in both cases -- [AI] 因为他们看到的图像在两种情况下是相同的-- attention changes perception. [AI] 注意力改变感知。 And it does so very fast. [AI] 而且速度非常快。 Within 170 milliseconds of actually seeing a face. [AI] 在实际看到人脸的170毫秒内。 In our follow-up studies. we wanted to see what would happen. [AI] 在我们的后续研究中。我们想看看会发生什么。 how could we perturb or diminish this effect. [AI] 我们怎样才能干扰或减少这种影响呢。 And our hunch was that if you put people in a very stressful environment. [AI] 我们的直觉是,如果你把人们置于一个非常有压力的环境中。 if you distract them with disturbing. negative images. [AI] 如果你用骚扰来分散他们的注意力。负面图像。 images of suffering and violence -- [AI] 痛苦和暴力的图像-- sort of like what you might see on the news. unfortunately -- [AI] 有点像你在新闻上看到的。不幸的是-- that doing this might actually affect their attention. [AI] 这样做可能会影响他们的注意力。 And that's indeed what we found. [AI] 这确实是我们发现的。 If we present stressful images while they're doing this experiment. [AI] 如果我们在他们做这个实验的时候展示有压力的图片。 this gap of attention shrinks. its power diminishes. [AI] 这种注意力差距缩小了。它的力量减弱了。 So in some of our other studies. we wanted to see. OK. great -- [AI] 所以在我们的其他一些研究中。我们想看看。好啊伟大的-- not great. actually. bad news that stress does this to the brain -- [AI] 不太好。事实上坏消息是压力会对大脑产生影响-- but if it is the case that stress has this powerful influence on attention [AI] 但是如果压力对注意力有如此强大的影响 through external distraction. [AI] 通过外部干扰。 what if we don't need external distraction. [AI] 如果我们不需要外界的干扰呢。 what if we distract ourselves? [AI] 如果我们分散注意力怎么办? And to do this. [AI] 这样做。 we had to basically come up with an experiment [AI] 我们必须基本上想出一个实验 in which we could have people generate their own mind-wandering. [AI] 我们可以让人们产生他们自己的思维。 This is having off-task thoughts [AI] 这是有任务外的想法 while we're engaged in an ongoing task of some sort. [AI] 当我们正在进行某种持续的任务时。 And the trick to mind-wandering is that essentially. you bore people. [AI] 从本质上讲,让人走神的诀窍就是这样。你让人厌烦。 So hopefully there's not a lot of [AI] 所以希望没有太多的问题 mind-wandering happening right now. [AI] 心不在焉的事情正在发生。 When we bore people. [AI] 当我们让人厌烦的时候。 people happily generate all kinds of internal content to occupy themselves. [AI] 人们快乐地生成各种内部内容来占据自己。 So we devised what might be considered [AI] 所以我们设计了可以考虑的方案 one of the world's most boring experiments. [AI] 世界上最无聊的实验之一。 All the participants saw were a series of faces on the screen. [AI] 所有参与者看到的都是屏幕上的一系列面孔。 one after another. [AI] 一个接一个 They pressed the button every time they saw the face. [AI] 他们每次看到那张脸就按下按钮。 That was pretty much it. [AI] 差不多就是这样。 Well. one trick was that sometimes. the face would be upside down. [AI] 好其中一个诀窍就是有时候。脸会倒过来的。 and it would happen very infrequently. [AI] 而且这种情况很少发生。 On those trials they were told just to withhold the response. [AI] 在这些试验中,他们被告知不要做出反应。 Pretty soon. we could tell that they were successfully mind-wandering. [AI] 很快。我们可以看出,他们成功地实现了心灵漫游。 because they pressed the button when that face was upside down. [AI] 因为当那张脸倒过来的时候他们按下了按钮。 Even though it's quite plain to see that it was upside down. [AI] 尽管很明显它是颠倒的。 So we wanted to know what happens when people have mind-wandering. [AI] 所以我们想知道当人们走神时会发生什么。 And what we found was that. [AI] 我们发现的是。 very similar to external stress [AI] 非常类似于外部压力 and external distraction in the environment. [AI] 以及环境中的外部干扰。 internal distraction. our own mind wandering. [AI] 内部分心。我们自己的思想在游荡。 also shrinks the gap of attention. [AI] 也缩小了注意力的差距。 It diminishes attention's power. [AI] 它削弱了注意力的力量。 So what do all of these studies tell us? [AI] 那么所有这些研究告诉我们什么呢? They tell us that attention is very powerful [AI] 他们告诉我们注意力是非常强大的 in terms of affecting our perception. [AI] 在影响我们的感知方面。 Even though it's so powerful. it's also fragile and vulnerable. [AI] 即使它是如此强大。它也很脆弱。 And things like stress and mind-wandering diminish its power. [AI] 而像压力和心不在焉这样的事情会削弱它的力量。 But that's all in the context of these very controlled laboratory settings. [AI] 但这一切都是在这些非常受控的实验室环境中进行的。 What about in the real world? [AI] 在现实世界里呢? What about in our actual day-to-day life? [AI] 在我们的日常生活中呢? What about now? [AI] 现在呢? Where is your attention right now? [AI] 你现在的注意力在哪里? To kind of bring it back. [AI] 把它带回来。 I'd like to make a prediction about your attention for the remainder of my talk. [AI] 我想在接下来的演讲中预测一下你的注意力。 Are you up for it? [AI] 你准备好了吗? Here's the prediction. [AI] 这是预测。 You will be unaware of what I'm saying for four out of the next eight minutes. [AI] 在接下来的八分钟里,有四分钟你都不知道我在说什么。 (Laughter) [AI] (众笑) It's a challenge. so pay attention. please. [AI] 这是一个挑战。所以请注意。请 Now. why am I saying this? [AI] 现在我为什么这么说? I'm surely going to assume that you're going to remain seated [AI] 我肯定会认为你会继续坐着 and. you know. graciously keep your eyes on me as I speak. [AI] 和你知道的。我说话的时候请你看着我。 But a growing body of literature suggests that we mind-wander. [AI] 但越来越多的文献表明,我们的思想在游荡。 we take our mind away from the task at hand. [AI] 我们把注意力从手头的工作上移开。 about 50 percent of our waking moments. [AI] 大约50%的清醒时刻。 These might be small. little trips that we take away. [AI] 这些可能很小。我们带走的小旅行。 private thoughts that we have. [AI] 我们的私人想法。 And when this mind-wandering happens. [AI] 当这种心不在焉的时候。 it can be problematic. [AI] 这可能有问题。 Now I don't think there will be any dire consequences [AI] 现在我不认为会有任何可怕的后果 with you all sitting here today. [AI] 今天大家都坐在这里。 but imagine a military leader missing four minutes of a military briefing. [AI] 但想象一下,一位军事领导人错过了四分钟的军事简报。 or a judge missing four minutes of testimony. [AI] 或者法官缺席了四分钟的证词。 Or a surgeon or firefighter missing any time. [AI] 或是外科医生或消防员随时失踪。 The consequences in those cases could be dire. [AI] 这些案件的后果可能是可怕的。 So we might ask why do we do this? [AI] 所以我们可能会问为什么要这样做? Why do we mind-wander so much? [AI] 我们为什么如此心不在焉? Well. part of the answer is that our mind is an exquisite time-traveling master. [AI] 好部分原因是我们的大脑是一位精致的时间旅行大师。 It can actually time travel very easily. [AI] 它实际上可以很容易地进行时间旅行。 If we think of the mind as the metaphor of the music player. we see this. [AI] 如果我们把心灵想象成音乐播放器的隐喻。我们看到了这一点。 We can rewind the mind to the past [AI] 我们可以回到过去 to reflect on events that have already happened. right? [AI] 反思已经发生的事件。正当 Or we can go and fast-future. to plan for the next thing that we want to do. [AI] 或者我们可以去和快未来。为我们想做的下一件事做计划。 And we land in this mental time-travel mode of the past or the future [AI] 我们在过去或未来的精神时间旅行模式中着陆 very frequently. [AI] 非常频繁。 And we land there often without our awareness. [AI] 我们经常在没有意识的情况下降落在那里。 most times without our awareness. even if we want to be paying attention. [AI] 大多数时候我们都没有意识到。即使我们想集中注意力。 Think of just the last time you were trying to read a book. [AI] 回想一下你上一次试着读书的情景。 got to the bottom of the page with no idea what the words were saying. [AI] 到了页面的底部,却不知道这些词在说什么。 This happens to us. [AI] 这发生在我们身上。 And when this happens. when we mind-wander without an awareness that we're doing it. [AI] 当这种情况发生时。当我们心不在焉时,却没有意识到自己在做这件事。 there are consequences. [AI] 这是有后果的。 We make errors. [AI] 我们犯错误。 We miss critical information. sometimes. [AI] 我们错过了关键信息。有时 And we have difficulty making decisions. [AI] 我们很难做出决定。 What's worse is when we experience stress. [AI] 更糟糕的是,当我们经历压力时。 When we're in a moment of overwhelm. [AI] 当我们处于被压倒的时刻。 We don't just reflect on the past when we rewind. [AI] 当我们倒回往事时,我们不只是回顾过去。 we end up being in the past ruminating. reliving or regretting events that have already happened. [AI] 我们最终陷入了过去的沉思。重温或后悔已经发生的事情。 Or under stress. we fast-forward the mind. [AI] 或者在压力下。我们加快了思维。 Not just to productively plan. [AI] 不仅仅是为了富有成效的计划。 But we end up catastrophizing or worrying about events that haven't happened yet [AI] 但我们最终会陷入灾难或担心尚未发生的事件 and frankly may never happen. [AI] 坦率地说,这可能永远不会发生。 So at this point. you might be thinking to yourself. OK. [AI] 所以在这一点上。你可能在想自己。好啊 mind-wandering's happening a lot. Often. it happens without our awareness. [AI] 心不在焉的事经常发生。经常它发生在我们没有意识到的情况下。 And under stress. it's even worse -- [AI] 在压力下。更糟-- we mind-wander more powerfully and more often. [AI] 我们的思维能力更强,更频繁。 Is there anything we can possibly do about this? [AI] 我们能做些什么吗? And I'm happy to say the answer is yes. [AI] 我很高兴地说答案是肯定的。 From our work. we're learning [AI] 从我们的工作中。我们正在学习 that the opposite of a stressed and wandering mind is a mindful one. [AI] 压力和游荡的心灵的对立面是正念。 Mindfulness has to do with paying attention [AI] 正念与注意力有关 to our present-moment experience with awareness. [AI] 到目前为止,我们都有意识的体验。 And without any kind of emotional reactivity of what's happening. [AI] 对发生的事情没有任何情感反应。 It's about keeping that button right on play [AI] 这是关于让按钮保持在正确的位置 to experience the moment-to-moment unfolding of our lives. [AI] 去体验我们生命中每时每刻的展开。 And mindfulness is not just a concept. [AI] 正念不仅仅是一个概念。 It's more like practice. [AI] 这更像是练习。 you have to embody this mindful mode of being to have any benefits. [AI] 你必须体现这种专注的存在模式才能获得任何好处。 And a lot of the work that we're doing. we're offering people programs [AI] 还有我们正在做的很多工作。我们正在为人们提供节目 that give our participants a suite of exercises [AI] 这给我们的参与者提供了一套练习 that they should do daily [AI] 他们应该每天这样做 in order to cultivate more moments of mindfulness in their life. [AI] 为了在他们的生活中培养更多的正念时刻。 And for many of the groups that we work with. high-stress groups. [AI] 对于我们合作的许多团体来说。高压力群体。 like I said -- soldiers. medical professionals -- [AI] 就像我说的,士兵。医务人员-- for them. as we know. mind-wandering can be really dire. [AI] 为了他们。正如我们所知。心不在焉真的很可怕。 So we want to make sure we offer them very accessible. [AI] 因此,我们希望确保我们提供的服务非常方便。 low time constraints to optimize the training. [AI] 优化培训的时间限制较低。 so they can benefit from it. [AI] 所以他们可以从中受益。 And when we do this. what we can do is track to see what happens. [AI] 当我们这样做的时候。我们能做的就是跟踪观察发生了什么。 not just in their regular lives [AI] 不仅仅是在他们的日常生活中 but in the most demanding circumstances that they may have. [AI] 但在他们可能遇到的最苛刻的情况下。 Why do we want to do this? [AI] 我们为什么要这样做? Well. we want to. for example. give it to students right around finals season. [AI] 好我们想。例如在期末考试季节前后给学生们。 Or we want to give the training to accountants during tax season. [AI] 或者我们想在纳税季节对会计人员进行培训。 Or soldiers and marines while they're deploying. [AI] 或者士兵和海军陆战队在部署的时候。 Why is that? [AI] 为什么呢? Because those are the moments [AI] 因为这就是时刻 in which their attention is most likely to be vulnerable. [AI] 他们的注意力最容易受到伤害。 because of stress and mind-wandering. [AI] 因为压力和心不在焉。 And those are also the moments [AI] 这些都是时刻 in which we want their attention to be in peak shape [AI] 我们希望他们的注意力处于巅峰状态 so they can perform well. [AI] 所以他们可以表现得很好。 So what we do in our research [AI] 那么我们在研究中做了什么呢 is we have them take a series of attention tests. [AI] 我们让他们做了一系列注意力测试。 We track their attention at the beginning of some kind of high-stress interval. [AI] 我们在某种高应力间隔的开始跟踪他们的注意力。 and then two months later. we track them again. [AI] 两个月后。我们再次跟踪他们。 and we want to see if there's a difference. [AI] 我们想看看是否有区别。 Is there any benefit of offering them mindfulness training? [AI] 为他们提供正念训练有什么好处吗? Can we protect against the lapses in attention [AI] 我们能防止注意力的疏忽吗 that might arise over high stress? [AI] 这可能是由于高压力引起的? So here's what we find. [AI] 下面是我们的发现。 Over a high-stress interval. [AI] 在高应力区间。 unfortunately. the reality is if we don't do anything at all. [AI] 不幸地现实是如果我们什么都不做。 attention declines. [AI] 注意力下降。 people are worse at the end of this high-stress interval than before. [AI] 人们在这段高压力期结束时比以前更糟糕。 But if we offer mindfulness training. we can protect against this. [AI] 但是如果我们提供正念训练。我们可以防范这种情况。 They stay stable. even though just like the other groups. [AI] 他们保持稳定。尽管和其他团体一样。 they were experiencing high stress. [AI] 他们承受着巨大的压力。 And perhaps even more impressive [AI] 也许更令人印象深刻 is that if people take our training programs [AI] 如果人们参加我们的培训计划 over. let's say. eight weeks. [AI] 结束比如说。八周。 and they fully commit to doing the daily mindfulness exercises [AI] 他们完全致力于每天的正念练习 that allow them to learn how to be in the present moment. [AI] 这让他们学会如何在当下。 well. they actually get better over time. even though they're in high stress. [AI] 好随着时间的推移,他们实际上变得更好了。即使他们压力很大。 And this last point is actually important to realize. [AI] 最后一点其实很重要。 because of what it suggests to us [AI] 因为它给我们的启示 is that mindfulness exercises are very much like physical exercise: [AI] 正念练习与体育锻炼非常相似: if you don't do it. you don't benefit. [AI] 如果你不这样做。你没有好处。 But if you do engage in mindfulness practice. [AI] 但是如果你真的进行正念练习。 the more you do. the more you benefit. [AI] 你做的越多。你受益越多。 And I want to just bring it back to Captain Jeff Davis. [AI] 我想把它带回给杰夫·戴维斯船长。 As I mentioned to you at the beginning. [AI] 正如我在开头提到的。 his marines were involved in the very first project [AI] 他的海军陆战队参与了第一个项目 that we ever did. offering mindfulness training. [AI] 我们曾经做过的。提供正念训练。 And they showed this exact pattern. which was very heartening. [AI] 他们展示了这个精确的模式。这非常令人鼓舞。 We had offered them the mindfulness training [AI] 我们为他们提供了正念训练 right before they were deployed to Iraq. [AI] 就在他们被部署到伊拉克之前。 And upon their return. Captain Davis shared with us [AI] 当他们回来的时候。戴维斯上尉和我们分享了 what he was feeling was the benefit of this program. [AI] 他所感受到的是这个项目的好处。 He said that unlike last time. [AI] 他说那不像上次。 after this deployment. they were much more present. [AI] 在此部署之后。他们在场的人多得多。 They were discerning. [AI] 他们很有洞察力。 They were not as reactive. [AI] 他们没有那么被动。 And in some cases. they were really more compassionate [AI] 在某些情况下。他们真的更富有同情心 with the people they were engaging with and each other. [AI] 与他们交往的人以及彼此。 He said in many ways. [AI] 他说了很多话。 he felt that the mindfulness training program we offered [AI] 他觉得我们提供的正念训练计划 gave them a really important tool [AI] 给了他们一个非常重要的工具 to protect against developing post-traumatic stress disorder [AI] 防止发展成创伤后应激障碍 and even allowing it to turn into post-traumatic growth. [AI] 甚至让它变成创伤后的成长。 To us. this was very compelling. [AI] 对我们来说。这是非常令人信服的。 And it ended up that Captain Davis and I -- [AI] 结果戴维斯上尉和我-- you know. this was about a decade ago. in 2008 -- [AI] 你知道的。这是大约十年前的事了。2008年-- we've kept in touch all these years. [AI] 这些年来我们一直保持联系。 And he himself has gone on to continue practicing mindfulness [AI] 他自己也继续练习正念 in a daily way. [AI] 以日常的方式。 He was promoted to major. [AI] 他被提升为少校。 he actually then ended up retiring from the Marine Corps. [AI] 事实上,他后来从海军陆战队退休了。 He went on to get a divorce. to get remarried. [AI] 他接着离婚了。再婚。 to have a child. to get an MBA. [AI] 生孩子。获得工商管理硕士学位。 And through all of these challenges and transitions and joys of his life. [AI] 通过所有这些挑战、转变和他生活中的欢乐。 he kept up with his mindfulness practice. [AI] 他坚持他的正念练习。 And as fate would have it. just a few months ago. [AI] 正如命运所赐。就在几个月前。 Captain Davis suffered a massive heart attack. at the age of 46. [AI] 戴维斯上尉患了严重的心脏病。在46岁的时候。 And he ended up calling me a few weeks ago. [AI] 几周前他打电话给我。 And he said. "I want to tell you something. [AI] 他说。“我想告诉你一件事。 I know that the doctors who worked on me. they saved my heart. [AI] 我知道为我工作的医生。他们救了我的心。 but mindfulness saved my life. [AI] 但是正念救了我的命。 The presence of mind I had to stop the ambulance [AI] 头脑清醒时,我不得不停下救护车 that ended up taking me to the hospital." -- himself. [AI] 最后把我送到了医院。”“他自己。 the clarity of mind he had to notice when there was fear and anxiety happening [AI] 当恐惧和焦虑发生时,他必须注意头脑的清醒 but not be gripped by it -- [AI] 但不要被它抓住-- he said. "For me. these were the gifts of mindfulness." [AI] 他说。“对我来说,这些都是正念的天赋。” And I was so relieved to hear that he was OK. [AI] 听到他没事,我很欣慰。 But really heartened to see that he had transformed his own attention. [AI] 但看到他改变了自己的注意力,他真的很振奋。 He went from having a really bad boss -- [AI] 他失去了一个非常糟糕的老板-- an attention system that nearly drove him off a bridge -- [AI] 差点把他从桥上赶下来的注意力系统-- to one that was an exquisite leader and guide. [AI] 给一位杰出的领袖和向导。 and saved his life. [AI] 救了他的命。 So I want to actually end by sharing my call to action to all of you. [AI] 所以我想在结束时向大家分享我的行动呼吁。 And here it is. [AI] 就在这里。 Pay attention to your attention. [AI] 注意你的注意力。 Alright? [AI] 好吧 Pay attention to your attention [AI] 注意你的注意力 and incorporate mindfulness training as part of your daily wellness toolkit. [AI] 并将正念训练作为日常健康工具包的一部分。 in order to tame your own wandering mind [AI] 为了驯服你自己游荡的心灵 and to allow your attention to be a trusted guide in your own life. [AI] 让你的注意力成为你生活中值得信赖的向导。 Thank you. [AI] 非常感谢。 (Applause) [AI] (掌声)

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