| 时间 | 英文 | 中文 |
|---|---|---|
| [00:06] | [soft music playing] | |
| [00:09] | [Andy] Have you ever felt so much discomfort | 你有没有曾经不舒服到 |
| [00:12] | that you just don’t know what to do with yourself? | 你不知该如何是好？ |
| [00:14] | A physical pain that you can’t stop thinking about? | 或是有过让你一直想的身体疼痛？ |
| [00:18] | It gets to the point where it seems to occupy the mind all of the time. | 严重到痛楚时时刻刻占据我们的思绪 |
| [00:23] | In today’s episode, we’re gonna explore | 我们本集将探讨 |
| [00:25] | how meditation can be used to help manage pain | 冥想如何有助于应对伤痛 |
| [00:28] | and how the approach of meditation can be used to change | 以及冥想的方法能够如何 |
| [00:32] | our relationship with pain and discomfort. [soft music continues] | 改变我们与伤痛和不适的关系 |
| [00:44] | Hi, I’m Andy, and welcome to Headspace Guide to Meditation. | 嗨，我是安迪 欢迎来到《冥想正念指南》 |
| [00:52] | So over the years, I’ve had the… the good fortune | 多年下来，我很幸运 |
| [00:54] | to lead a number of different retreats, | 我在修行时和修行完后 |
| [00:56] | both back when I was a monk and afterwards as well. | 带领了一些静修营 |
| [01:00] | On one particular retreat, we were way out in the countryside. | 其中一个静修中心在偏远的乡下 |
| [01:03] | It was a beautiful location, | 地点非常美丽 |
| [01:05] | and, at least externally, the environment was incredibly peaceful. | 至少外在环境非常平静 |
| [01:10] | And for one individual, for one guy on this retreat, | 当时有一名男子 |
| [01:12] | he was really having a tough time. | 日子过得很艰难 |
| [01:15] | He had experienced chronic back pain for so many years. | 他多年来受慢性背痛所苦 |
| [01:18] | He’d tried medication. | 他试过冥想 |
| [01:20] | He tried lots of different approaches, | 他尝试了很多不同的方法 |
| [01:22] | and he really believed that meditation could help him. | 他真的相信冥想能够帮助他 |
| [01:26] | The challenge had been that he felt completely unable | 但他遇到的困难是 |
| [01:29] | to sit still and upright. | 他完全无法好好地坐直 |
| [01:32] | So we set up a place for him where he could actually lie down. | 所以我们帮他安排了 能让他躺下来的地方 |
| [01:38] | And over the course of the week, | 那一周的时间 |
| [01:40] | it was so interesting to watch how | 发生了很有趣的事情 |
| [01:43] | things changed for him, | 他不只有生理上的改变 |
| [01:45] | not just physically but also mentally. | 心理上也产生了改变 |
| [01:48] | He acknowledged that so much of the… the pain sort of cycle | 他承认很多疼痛循环 |
| [01:53] | was both in his mind and also in his body. | 是他脑海里的想像 也是身体上的想像 |
| [01:57] | And as he became more comfortable in his mind, | 他的心智越来越自在时 |
| [02:01] | he felt less tension in his body | 他感觉到身体没那么紧绷了 |
| [02:03] | to the point where, midweek, he even felt brave enough | 到了周三，他甚至鼓起勇气 |
| [02:06] | to sort of prop himself up a little bit. | 努力撑著坐起来 |
| [02:08] | He still wasn’t sitting upright, | 他还是没坐直 |
| [02:10] | but he was getting closer. | 但很接近了 |
| [02:13] | And by the end of the week, he was sat fully upright on the floor. | 到了周末 他已经可以在地上完全坐直 |
| [02:20] | It’s not that this always happens, | 这不是每次都会发生 |
| [02:22] | and it’s not that the pain always goes away. | 疼痛也不总是会消失 |
| [02:24] | In fact, even for this guy, the pain hadn’t disappeared. | 事实上，他的疼痛还没消失 |
| [02:28] | But over the course of a week, he’d found a way to relate to the pain | 但这一周内，他找到用不同方式 |
| [02:33] | in a different way. | 来面对疼痛 |
| [02:35] | He was no longer | 他不再… |
| [02:36] | lost in the cycle of thought around the pain. | 被困在疼痛的思绪循环里 |
| [02:39] | Instead, he was able to sit and observe it from a distance. | 而是能隔著距离观察疼痛 |
| [02:47] | So when we experience pain in our life, | 当我们遭遇伤痛时 |
| [02:52] | it’s very easy to feel isolated, | 很容易感到被孤立 |
| [02:55] | to feel like, in that moment, | 感觉在那一刻… |
| [02:59] | the whole world is carrying on without us | 世界抛下我们，继续运转著 |
| [03:02] | or as though we’re the only person | 或感觉自己在那一刻 |
| [03:03] | that really feels like that in that moment. | 是唯一有这种感觉的人 |
| [03:07] | Of course, this doesn’t negate the pain that we feel, | 这当然无法消除痛苦 |
| [03:09] | but it’s actually really helpful in those moments | 但在那种时候，很有帮助的是 |
| [03:12] | to just reflect on the fact that in that moment, | 去想那一刻 |
| [03:17] | there will be tens of millions | 世界上有上亿人 |
| [03:19] | if not hundreds of millions of people around the world | 甚至有数十亿人… |
| [03:22] | perhaps feeling something similar. | 也许和你有类似的感觉 |
| [03:25] | And in recognizing that and acknowledging that, | 意识到并承认这点时 |
| [03:28] | we feel less isolated. | 我们会感到没那么孤单 |
| [03:30] | There is a sense that it’s not my pain and your pain. | 会感觉到那不是… 我的痛苦或你的痛苦 |
| [03:34] | It’s our pain. | 这是我们共同的痛苦 |
| [03:35] | In the same way that it’s not my happiness and your happiness, | 就好像不是我的快乐 或你的快乐 |
| [03:38] | it’s our happiness. | 而是我们共有的快乐 |
| [03:42] | Now, look, it’s really important to say | 听著，我必须先声明 |
| [03:44] | if you’ve been experiencing pain and discomfort | 如果你真的感到疼痛和不适 |
| [03:46] | and you’re concerned about it, it’s really important | 而且觉得担心 |
| [03:49] | that you see your physician or your healthcare professional. | 那你务必要去看医生 或找专业保健人士 |
| [03:53] | But through the lens of meditation, | 但透过冥想的镜头 |
| [03:55] | we can begin to change our approach to pain. | 我们可以开始改变应对伤痛的态度 |
| [03:59] | We can change our relationship to it, | 我们可以改变与它的关系 |
| [04:03] | no longer applying a lot of resistance to it | 不再大力去反抗伤痛 |
| [04:05] | so we just build up more stress in the mind. | 因为那只会在心里产生更多压力 |
| [04:11] | And at times, we may even observe a complete shift | 有时候我们甚至会观察到 |
| [04:14] | in the nature of pain itself. | 伤痛的本质彻底改变了 |
| [04:18] | So how do we experience pain? | 那我们是怎么感受痛苦的？ |
| [04:20] | What’s actually happening in the brain? | 大脑中到底发生了什么事？ |
| [04:23] | Dr. Sara Lazar of Harvard University | 哈佛大学的莎拉拉扎医生说 |
| [04:25] | says there’s actually two parts to pain. | 疼痛其实有两个部分 |
| [04:29] | So there’s the physical sensation. | 一个是肉体的感觉 |
| [04:31] | That’s the tingling, the burning feeling perhaps. | 也许是刺痛、灼烧的感觉 |
| [04:34] | And then there’s the other, | 另一个是 |
| [04:35] | “Oh, I don’t like this. Make it stop. Why me?” response. | “我不喜欢这种感觉 |
| [04:41] | [crying] | 拜托让它停止 为何偏偏是我？”的反应 |
| [04:42] | And these are located in different parts of the brain, | 它们位在大脑的不同区域 |
| [04:44] | and they’re actually independent from each other, which is why | 而且彼此独立，所以… |
| [04:47] | two people can experience the exact same physical sensation | 两个人可能经历同样的身体感觉 |
| [04:51] | and yet have a very different reaction in terms of their suffering. | 却对疼痛有不同的反应 |
| [04:56] | So mindfulness lets us pay attention to the present-tense sensory experience | 所以正念可以让我们 专注在当下的感官体验 |
| [05:01] | and in a nonjudgmental way. | 而且不带批判 |
| [05:04] | So when you do a brain scan on two people that are experiencing pain, | 当你扫描两位经历疼痛的人 |
| [05:07] | one who’s been practicing mindfulness and one who hasn’t, | 其中一位有练习正念，另一位没有 |
| [05:10] | we literally see two completely different responses. | 我们真的能看到全然不同的反应 |
| [05:15] | So with a non-meditator, the judging, controlling part of the brain | 没有冥想的人脑中 那个批判、控制的区域 |
| [05:19] | becomes active, whereas the sensory part shuts down. | 会变得比较活跃 而感官的区域则无反应 |
| [05:24] | But with a mindful subject, the sensory part of the brain | 但练习正念的人 |
| [05:27] | becomes active, whereas the judging part turns off. | 反而是感官的区域变得活跃 批判的区域则无反应 |
| [05:31] | So these scans show us that with mindfulness, | 这些扫描显示练习正念 |
| [05:33] | it’s possible to be present with our pain | 或许可以让我们承受伤痛 |
| [05:36] | but without the suffering that makes it feel unbearable. | 但不会有难以忍受的痛苦 |
| [05:43] | So in today’s episode, I’d like to introduce you | 本集中 |
| [05:45] | to a meditation technique called the “body scan.” | 我要介绍的冥想技巧是身体扫描 |
| [05:48] | Now, the body scan is a great technique to use at any time in life, | 身体扫描是随时随地 都能使用的绝佳技巧 |
| [05:52] | but it’s particularly helpful when you’re experiencing | 但如果你的身体有疼痛或不适 |
| [05:55] | some kind of pain or discomfort in the body. | 这个技巧会对你更有帮助 |
| [05:59] | The body scan | 身体扫描 |
| [06:00] | essentially helps us to bring the body and mind back together again. | 基本上能帮助我们的身心 再次合而为一 |
| [06:05] | As you scan downward, starting at the top of the head | 你从头顶开始往下扫描 |
| [06:08] | and finishing down at the toes, | 然后在脚趾停止 |
| [06:09] | we’re simply moving down, becoming more aware | 我们往下时，更加留意 |
| [06:13] | about how the body feels | 身体的感受 |
| [06:15] | and essentially building up a picture. | 并且建立出一个画面 |
| [06:18] | And we’re gonna notice areas of comfort, areas of discomfort, | 我们会觉察舒服和不舒服 |
| [06:23] | areas of pain, and areas of real kind of ease and relaxation. | 疼痛和自在、放松的地方 |
| [06:29] | It’s not about trying to change the feeling | 重点不是要改变感觉 |
| [06:31] | or to resist the discomfort | 或反抗不舒服 |
| [06:34] | but instead just to get comfortable with it, | 而是要与之自在共处 |
| [06:37] | and as much as possible, try to remain | 尽量保持 |
| [06:40] | curious and interested. | 好奇又感兴趣 |
| [06:42] | I know that sounds difficult when you have pain and discomfort. | 我知道在疼痛和不舒服时 这么做听起来很困难 |
| [06:44] | The last thing you want to apply… [laughs] …is curiosity to it. | 这时最不想做的就是对它感到好奇 |
| [06:48] | But the more we do that, the lighter the technique feels. | 但我们越是这么做 这个技巧就会让我们感觉更轻盈 |
| [06:52] | The more we create space in the mind | 也越能在心智中创造出 |
| [06:54] | between witnessing the discomfort and the discomfort itself. | 疼痛以及从远处看著疼痛的空间 |
| [06:59] | So this is a very, very gentle focus. | 所以是很温和的专注 |
| [07:03] | Doesn’t require a lot of work. | 不需要太过刻意 |
| [07:05] | This is the one time in the day where you can truly let go of any effort. | 这是一天当中 |
| [07:11] | [soft music playing] | 你真能放下努力的时候 |
| [07:12] | So take a moment to make yourself comfortable. | 花点时间找到舒适的姿势 |
| [07:16] | You can do this sitting up, lying down. | 你可以坐下或躺著 |
| [07:18] | If you are experiencing some kind of pain that makes it difficult to sit upright, | 如果你的身体感到疼痛，难以坐直 |
| [07:22] | then please feel free to lie down. | 躺下来也完全没关系 |
| [07:29] | The temptation is to then get caught up in thinking about that. | 如果不舒服，就会一直想著这件事 |
| [07:33] | As much as possible, maintaining a steady even scan as you go down from head to toe. | 从头到脚扫描时，要尽量保持稳定 |
| [07:41] | But I’ll guide you every step of the way. | 我会一步步引导你 |
| [07:51] | [music ends] | |
| [07:52] | So we’re gonna begin with our eyes open, | 先将眼睛张开 |
| [07:54] | a nice, soft focus. | 眼神要徐缓但专注 |
| [07:57] | Not staring at one thing, | 不用盯著一样东西看 |
| [07:58] | just taking in the entire space around you. | 而是广纳四周的整个空间 |
| [08:02] | And just maintaining that focus, | 继续保持专注 |
| [08:05] | just beginning with some big deep breaths, breathing in through the nose… | 先做几次深长的呼吸，用鼻子吸气 |
| [08:12] | and out through the mouth. | 用嘴巴吐气 |
| [08:17] | So as you breathe in, | 吸气时 |
| [08:19] | aware of the body taking in that fresh air. | 感受身体吸入新鲜空气 |
| [08:24] | As you breathe out, | 吐气时 |
| [08:26] | just noticing | 感受… |
| [08:28] | how the body sinks down into the seat | 身体往下沉到座位 |
| [08:32] | or the floor beneath you. | 或身体下方的地板上 |
| [08:35] | And just taking a moment to pause, to enjoy that feeling. | 停留一下，享受那种感觉 |
| [08:43] | And gently close your eyes whenever you’re ready. | 等你准备好，再轻轻地闭上眼睛 |
| [08:46] | Allow the breath | 让呼吸… |
| [08:48] | to return to its natural rhythm. | 回到自然频率 |
| [08:53] | And just enjoy that feeling of being still. | 享受静止的感觉 |
| [09:04] | Perhaps taking just a moment as well to notice any sounds around you, | 或许花点时间注意到周遭的声音 |
| [09:08] | notice any resistance in your mind | 留意心智对声音 |
| [09:11] | towards the sounds around you. | 是否有任何反抗 |
| [09:14] | As much as possible, | 尽量… |
| [09:16] | allowing sounds to come and go, | 让声音来来去去 |
| [09:18] | allowing thoughts to come and go. | 让思绪来来去去 |
| [09:33] | And as you | 当你… |
| [09:34] | become more aware | 更加留意 |
| [09:36] | of how the body feels, before we get into the body scan itself, | 身体的感受，在开始做身体扫描之前 |
| [09:41] | just noticing overall the feeling in the body today. | 观察身体今天整体的感受 |
| [09:46] | So does the body feel very still, very quiet, | 身体是平静、安静的 |
| [09:50] | or is there a feeling of… of restlessness, | 还是有躁动不安 |
| [09:53] | of agitation in the body? | 或是焦虑的感觉？ |
| [10:03] | Is there a feeling of heaviness, | 身体会不会… 觉得沉重… |
| [10:07] | maybe lethargy in the body today? | 或许昏昏沉沉 |
| [10:10] | Or does the body feel very light? | 还是感觉很轻盈？ |
| [10:21] | As you become more aware… | 当你将更多的意识 |
| [10:25] | of that feeling, at the same time, | 带到那种感觉时 |
| [10:27] | just beginning to notice | 开始观察 |
| [10:30] | the movement, the sensation of the breath. | 呼吸的起伏和感受 |
| [10:37] | So very soft focus, | 这是很徐缓的专注 |
| [10:40] | just noticing where in the body | 注意身体的哪一个部分 |
| [10:43] | you feel that rising | 感觉到上升 |
| [10:45] | and falling sensation. | 和下降 |
| [10:50] | And if you can’t feel it, | 如果你感觉不到 |
| [10:52] | just gently placing your hand on your stomach. | 轻轻地把手放在肚子上 |
| [10:58] | You can feel that rising and falling movement. | 感受上升 和下降的感觉 |
| [11:14] | Now just settling | 就这样… |
| [11:17] | body and mind in that way. | 让身心慢慢沉淀下来 |
| [11:22] | So we’re gonna shift our attention now to the top of the head, | 我们要将注意力转到头顶 |
| [11:27] | and we’re gonna slowly begin to scan down through the body. | 我们会开始慢慢地 往下扫描全身 |
| [11:33] | And we’re gonna do this a number of times. | 我们会做个几次 |
| [11:37] | The first time | 第一次 |
| [11:39] | we’re gonna move a little bit more quickly. | 会用较快的速度扫描 |
| [11:43] | So take about 10, 20 seconds to scan down through the body. | 大约… 用10到20秒的时间扫描全身 |
| [11:48] | So we’re just getting an overview, really, at this stage. | 这时候只要了解大致的状况就好 |
| [11:52] | Noticing any areas that feel | 观察有哪些地方 |
| [11:55] | particularly uncomfortable, | 特别不舒服 |
| [11:56] | any areas that feel particularly relaxed. | 有哪些地方特别放松 |
| [12:01] | Not getting stuck in any one place | 不用特别停留在某个地方 |
| [12:04] | and scanning all the way down to the toes. | 一路从头顶扫描到脚趾 |
| [12:28] | We then come back | 之后再回到… |
| [12:30] | to the top of the head again. | 头顶 |
| [12:32] | This time | 这一次 |
| [12:33] | we go at about half that speed. | 我们要放慢一倍 |
| [12:36] | So taking about 40 seconds. | 花大约40秒的时间 |
| [12:39] | I’ll guide you through on time. | 我会帮你注意时间 |
| [12:42] | But just scanning down, and this time | 这一次的扫描 |
| [12:46] | in a bit more detail | 要更仔细一点 |
| [12:48] | but still with a very light focus. | 但还是用很柔和的专注来观察 |
| [12:52] | Just beginning to notice… | 开始留意… |
| [12:57] | those areas of the body. | 身体的部位 |
| [13:30] | And there’s perhaps a little bit of tension. | 或许有点紧绷 |
| [13:38] | Just as importantly, | 但同样重要的是 |
| [13:41] | those areas of the body that feel relaxed… | 也要注意身体放松… |
| [13:48] | and at ease. | 和舒适的部分 |
| [13:53] | Just continuing down into the lower half of the body. | 继续扫描到下半身 |
| [14:03] | We’re not thinking about the sensations. | 我们并没有在想身体的知觉 |
| [14:07] | We’re just becoming more aware of them. | 就只是更加… 留意那些地方 |
| [14:11] | Get all the way down to the feet | 继续往下… 到双脚 |
| [14:15] | and the toes. | 和脚趾 |
| [14:20] | And then we’re gonna return to the top of the head for one last time, | 接著最后一次回到头顶 |
| [14:24] | and we’re gonna scan down. | 我们要往下扫描 |
| [14:26] | Now, this time, we’re really gonna slow it down, | 这次要真的慢下来 |
| [14:29] | taking about twice as long again. | 再放慢一倍的速度 |
| [14:33] | And remember at this time, | 这次记得 |
| [14:35] | noticing the parts of the body that | 要特别留意 |
| [14:38] | maybe were neglected on previous scans. | 之前可能疏忽的部分 |
| [14:41] | The smaller parts of the body, the ears, | 较小的部位、耳朵 |
| [14:44] | the fingers, the toes, | 手指、脚趾 |
| [14:47] | perhaps parts of the arms or the legs. | 或许是手臂或双腿的某些地方 |
| [14:54] | And not just zoning in | 但是不必放大… |
| [14:57] | on one particular feeling, | 其中一种特定的感觉 |
| [15:00] | one particular place… | 或特定的位置 |
| [15:03] | but taking the time | 只要慢慢地 |
| [15:06] | to notice the entire body. | 观察整个身体的状况 |
| [15:19] | Again, we’re not thinking about the feeling, the sensation, | 再说一次，我们不用思考感觉、知觉 |
| [15:25] | just observing it. | 只要观察就好 |
| [16:06] | And then continuing down through the body | 继续往下… |
| [16:10] | and that scan | 扫描… |
| [16:13] | into the lower half of the body. | 下半身 |
| [16:29] | Slow, steady scan down towards | 缓慢稳定地往下扫描到… |
| [16:34] | the feet… | 双脚 |
| [16:38] | and the toes. | 和脚趾 |
| [16:46] | And then just gently bringing the attention back to the body, | 现在慢慢将注意力带回到身体 |
| [16:49] | that feeling of contact | 以及身体… |
| [16:52] | against the seat or the floor beneath you… | 和座位或与地板接触的感觉 |
| [16:58] | the sounds around you. | 以及留意周围的声音 |
| [17:03] | And whenever you’re ready, you can just gently open the eyes. | 等你准备好，再轻轻地 张开眼睛 |
| [17:12] | Take a moment to notice how you feel in your body | 停留一下，观察自己身体的感受 |
| [17:16] | and in your mind. | 和心理的感受 |
| [17:21] | And take a moment as well to see | 也停留一下，观察… |
| [17:26] | how that feels to have a little more space | 在你和不舒服之处的中间 多创造一点空间 |
| [17:30] | in yourself and the discomfort. | 是什么感觉 |
| [17:32] | Over time, with a little bit of practice, | 多做点练习，假以时日 |
| [17:34] | you can even pause on different areas of the body | 你甚至能在身体不同的部位停留 |
| [17:37] | and begin to notice the shape, | 开始注意到形状 |
| [17:40] | the temperature, the type of pain. | 温度，以及疼痛的类型 |
| [17:43] | We can begin to really create some room in the mind | 我们真的能开始在心智中创造出空间 |
| [17:47] | so that the pain, the discomfort can almost do what it needs to do, | 任由疼痛和不舒服的地方 去做它想做的事 |
| [17:52] | but we don’t get caught up in it. | 但我们却不受其干扰 |
| [17:54] | [soft music playing] | |
| [17:58] | So I hope you found that exercise useful today. | 我希望你觉得今天的练习很有用 |
| [18:00] | Know that it’s something that if practiced on a regular basis, | 要知道，只要定期练习 |
| [18:04] | might just begin to not only help to alleviate tension when it’s building up in the body and in the mind | 不只有助于缓解身理和心理上的紧绷 |
| [18:10] | but also perhaps to change our relationship with pain. | 或许也能改变我们与伤痛的关系 |
| [18:15] | And I hope you’ll join me in the next episode, | 希望你可以继续收看下一集 |
| [18:18] | where we’ll be exploring compassion, | 我们将探索慈悲 |
| [18:20] | how we can use it to manage and even transform | 以及如何运用慈悲 |
| [18:23] | feelings of anger into something a little more positive. | 来应对，甚至将怒气 |
| [18:28] | [electronic music playing] | 转变成更正面一点的东西 |