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冥想正念指南(Headspace Guide to Meditation)第1季第8集台词本阅读、下载和单词统计

Posted on 2024年7月12日 By jubentaici_movie_user 冥想正念指南(Headspace Guide to Meditation)第1季第8集台词本阅读、下载和单词统计无评论
目录
S01E01
S01E02
S01E03
S01E04
S01E05
S01E06
S01E07
S01E08
时间 英文 中文
[00:05] [soft music playing]
[00:09] [Andy] What’s preventing you from experiencing peace of mind 你现在的生活中
[00:12] in your life right now? 有什么阻挠著你追求内心的平静?
[00:14] And what’s standing in your way of achieving your limitless potential? 还有什么阻碍你发挥无限潜能?
[00:19] I think when we hear these questions, we might immediately go 我们听到这些问题时 可能会立刻想到
[00:23] to our environment, our circumstances, our situation, 我们的周遭环境、处境和情况
[00:27] maybe our job or our relationship. 也许想到工作或人际关系
[00:30] It could be our physical health or our mental health. 可能是生理或心理的健康问题
[00:33] And we may assume that to have peace of mind 我们或许会假设拥有平静的内心
[00:36] to achieve what we’d like to achieve in our life 以达到我们想追求的目标
[00:39] is dependent on those things all being in the right place. 取决于那些阻碍全都迎刃而解
[00:44] But there’s a possibility that we can experience inner peace, 但我们有可能体验到内在的平静
[00:48] even in the most challenging of situations in life. 就算是遇到人生最大的挑战时 也能心如止水
[00:53] In this episode, we’re gonna explore one of the oldest meditation techniques 我们本集要探讨 史上最悠久的一种冥想技巧
[00:57] called resting awareness. 称为放松意识
[00:59] So all of the previous techniques in this series have been preparing us 本系列之前的技巧都在帮我们准备好
[01:03] to get to this point, 做最后这个练习
[01:04] getting us ready where we can meditate 让我们准备好
[01:06] without focusing on anything at all. 在不专注于任何目标时冥想
[01:10] And in doing so, 如此一来
[01:12] we can then take that quality, bring it into our life 我们就能将那样的觉察带到生活中
[01:15] so that we truly are able to achieve our limitless potential. 好让我们真的能够发挥无限潜能
[01:20] [soft music continues]
[01:30] 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》
[01:35] So back in my meditation clinic in London, 在我位於伦敦的冥想诊所里
[01:37] I had the good fortune to meet with some incredible people 我有幸遇到了一些厉害的人
[01:40] from all different walks of life, 他们来自各行各业
[01:42] and there was this one guy in particular who came along. He had a job as a banker. He was very successful. 其中一位是事业有成的银行家
[01:48] I think most people would look and say, 我想大多数的人会说
[01:49] “Hey, from a career perspective, he’s done really well.” “以事业发展来看,他真的很成功”
[01:53] But he’d fallen into a certain pattern in life where he became really stressed 但他陷入一成不变的生活 总是备感压力
[01:58] and he was very disconnected from what he was doing. 做什么都提不起劲
[02:01] And he assumed that his stress was coming from the pressure of his work environment. 他以为压力来自于工作环境
[02:06] But as his meditation practice deepened, he started to realize 但随著他的冥想练习更加深入
[02:09] that he simply didn’t want to be doing what he was doing. 他意识到他纯粹只是 不想继续做这份工作而已
[02:13] It never even occurred to him. It sounds so obvious, right, 看似明显,对吧?但他从来没想过
[02:15] but he’d been doing it for so long, he identified with it so strongly 因为他都做这么多年了 工作占据了他人生很大一部分
[02:20] that he couldn’t have imagined doing something different. 他无法想像转职做别的工作
[02:23] It didn’t fit the story in his mind. 这与他原本想像的不一样
[02:27] So we got talking about this over time, 我们对此探索了一段时间
[02:30] and he looked at me with a completely straight face and said, 然后他一脸严肃地看著说
[02:33] “I’d like to be a gardener.” “我想当园丁
[02:34] [birds chirping softly]
[02:36] “I’ve always dreamed of just being kind of closer to the earth, 我一直梦想要更接近大地之母
[02:39] being in nature.” 接近大自然”
[02:40] He said, “That’s the thing that moves me.” 他说:“那是会让我感动的事”
[02:43] And this was a big, big step to let go of that story, 这是放下原本想像的一大步
[02:46] to venture beyond it, to trust that inner choir. 探索更多的可能性 信任内在那个安静的声音
[02:51] His family thought he was crazy. His colleagues thought he was crazy. 他的家人和同事都认为他疯了
[02:55] At times he said he wondered himself if he might be crazy, but he did it. 有时他也觉得自己应该疯了吧 但他还是办到了
[02:59] He gave up a hugely successful career of 20 years overnight, 他在一夕之间放弃了 20年来做得有声有色的工作
[03:03] changed his job, and when I last saw him, he said he’d never been so happy 并转职了,我上次见到他时 他说他这辈子没有那么快乐过
[03:07] and that that happiness was less about giving up a life 而那种幸福感主要不是源自于
[03:10] that didn’t feel fulfilling 放弃了没有成就感的生活
[03:12] and more about getting in tune with that which felt right. 而是去做感觉对了的事情
[03:17] It’s so easy to feel trapped or even imprisoned by our own thoughts, 我们很容易受困或囚禁于自己的想法
[03:21] our self-imposed boundaries, 自己的设限
[03:23] limitations, 和限制中
[03:25] but meditation offers us the possibility to let it all go, 但冥想给我们放下一切的机会
[03:29] to find the courage to step out with a free and spacious mind 找到用自由、开阔的心胸 踏出去的勇气
[03:32] in every area of life. Not just work, but to dare to go beyond 去面对生活的各方各面,不只是工作
[03:36] outside of our comfort zone 而是能放胆踏出舒适圈
[03:38] and to consider our potential in the world. 并去思考我们在世上
[03:41] [soft music continues] 能发挥什么样的潜能
[03:45] So in order to explore this idea of limitless potential, 为了探索这个无限潜能的想法
[03:49] whether we think about it as 不管我们认为这是…
[03:52] peace of mind within ourselves, 内心的平静
[03:54] or whether we think about it as something we apply in the world, 或是可以应用到世界上的事
[03:58] we need to do this with an open mind, a curious mind, and a vulnerable mind too. 我们都要保持一颗 开放、好奇和脆弱的心才做得到
[04:04] And to do that, we need a bit of courage. We need a bit of confidence, 要做到这一点,我们就需要一点勇气
[04:07] but confidence is a… a funny thing. 我们需要一点自信,不过呢 自信这东西很有意思
[04:10] I think often we assume it’s about 我想我们常认为
[04:13] repeating a story 自信就是重复
[04:15] or strengthening a story in the mind over and over again. 或一次次强化我们 在脑中告诉自己的故事
[04:18] And one that, you know, maybe makes us look good or feel really good. 一个让我们很有面子 或感觉良好的故事
[04:23] But the problem here is when we have an artificial confidence like this, 但这么想的问题是 这种刻意营造的自信背后
[04:28] it’s always tinged with fear. 总还是隐约带著恐惧
[04:31] But what happens if it lets us down? What happens if we lose the story line? 如果那让我们失望了呢? 如果我们失去了那个故事呢?
[04:36] What happens if a bit of self-doubt creeps in? 万一升起一丝自我怀疑又怎么办?
[04:40] But there’s another kind of confidence. 但还有另外一种自信
[04:42] I guess you could call it a quiet confidence. 可以称之为本然的自信
[04:46] It means letting go of all that stuff, the old story lines, 意思是要放下以前的那些故事
[04:51] and when we let go of that, 一旦放下了
[04:53] we experience something else. We experience vulnerability, 就能体验到其他感受,例如脆弱感
[04:57] a sense of uncertainty, of openness. 不确定感、开放感
[05:00] And within that somewhere, we discover this quiet confidence. 在那些感受中 我们就能找到本然自信的存在
[05:05] Maybe it’s just a byproduct of being willing to exist 或许这只是我们愿意放下
[05:09] without those stories in our mind. 脑中那些故事的副产品
[05:13] So in order to explore this idea of limitless potential, 为了探索这个无限潜能的概念
[05:17] whether it’s in our mind or outside in the world, 不管是在我们的心中还是外在的世界
[05:21] it’s really important that we approach it with an open mind, 我们都必须抱持开放的心态
[05:25] a curious mind, and also a little bit of courage. 充满好奇心和一点勇气去探索
[05:30] And the incredible thing is, because it’s not separate from ourselves, 最不可思议的是 因为这与我们密不可分
[05:34] we can’t lose it. 所以不可能会失去它
[05:36] It’s indestructible, and that’s the beauty of it. 那是坚不可摧的 这就是它美妙的地方
[05:39] To rest with that sense of vulnerability, 与脆弱感安然共处
[05:42] not necessarily knowing, 带著未知的不确定感
[05:43] but at the same time being comfortable in not knowing, 同时又能在面对未知时还怡然自得
[05:47] that’s quiet confidence. 那就是本然的自信
[05:51] If we can go into our meditation with that frame of mind, 如果我们能用那种心态进入冥想
[05:54] if we can carry that quality of mind into our everyday life, 如果我们能把这种觉察 带入日常生活中
[05:59] then all of a sudden, 那么突然间
[06:01] everything and anything is possible. 一切都将成为可能
[06:06] The mind is as big as we can imagine it to be. 我们想像心智有多大,它就能有多大
[06:10] And our imagination is the only thing that prevents us from experiencing that mind. 想像力是体验那种心智的唯一阻碍
[06:17] And the same is true in life. 人生也是如此
[06:19] Very often, it’s only the limits that we put on ourselves 往往都是我们加诸在自己身上的限制
[06:23] that prevent us from moving forward in the direction we’d like to go. 阻止我们往想要的方向前进
[06:28] [soft music continues]
[06:31] I’d like to introduce you to a meditation technique 我想介绍一种冥想技巧
[06:33] called “resting awareness.” 称为放松意识
[06:36] Now, up until this point, all of our meditation techniques 我们之前学到所有的冥想技巧
[06:38] have had a point of focus, whether it’s the breath, 都有专注点,无论是呼吸
[06:42] a question for reflection, 反思问题
[06:45] a visualization. 或是想像
[06:46] There’s always been a place to come back to. 分心时总有能够回来的专注点
[06:49] Resting awareness is a little bit different in that way. 放松意识不太一样
[06:52] There is no point of focus. 这个技巧并没有专注点
[06:54] We are simply resting the mind in awareness, 我们就只是在觉察中让意识放松
[06:56] allowing everything, 允许一切…
[06:59] thoughts, feelings, sensations, 想法、感觉、知觉
[07:02] external sounds, and everything else to just come and go. 外在声音和其他东西来来去去
[07:08] Now, in some ways, this really sums up that feeling 这项技巧可以说是总结了
[07:11] of limitless potential, 无限潜能的感觉
[07:12] that sense of space in our mind 我们心智中的空间
[07:15] and our ability to then apply that in our life. 以及将其运用在生活中的能力
[07:21] Now, resting awareness 放松意识大概是
[07:22] is probably one of the oldest kinds of meditation. 最古老的冥想方式之一
[07:25] In fact, there are probably people who experienced resting awareness 大概早在它变成正式的技巧之前
[07:28] long before it became a formal technique. 就有人体验过放松意识了
[07:31] Though, in some ways, it should be the easiest one. 就某些方面来说,这应该是最简单的
[07:34] There’s nothing to do because there’s nothing to focus on, 因为没有专注点,所以什么都不用做
[07:37] but it’s actually one of the more difficult techniques because of that fact. 但正因此,这其实是比较困难的技巧
[07:41] There’s nothing to focus on. 因为没有专注点
[07:44] Now, in the monastery where I trained, this was a point to work towards. 在我受训的僧院中 这是我们必须努力达成的目标
[07:48] All of the other techniques that we’ve learned throughout this series 我们在本系列学到的所有技巧
[07:51] have been preparing us to get to this point, 都是在帮我们准备做这个练习
[07:54] getting you to the point where you can meditate 让你达到不需要任何专注点
[07:56] without the need to focus on anything. 就可以冥想的境界
[07:58] [soft music continues]
[08:02] So allowing space in our mind for creative thinking 让心智有发挥创意思考的空间
[08:06] is often a prerequisite to achieving our limitless potential, 这常是我们发挥无限潜能的先决条件
[08:09] and creativity is having the capacity 创意就是能够创造出
[08:13] to produce work that’s both original and useful. 既原创又实用的成果的能力
[08:18] So what’s the effect of practicing mindfulness on our creative thinking? 练习创意思考的正念有什么益处呢?
[08:22] [whooshing]
[08:23] There was a research study out of Bar-Ilan and Haifa Universities in Israel 以色列的巴伊兰和海法大学 做的一项研究发现
[08:28] that actually showed that the fluency and flexibility scores, 流畅性和变通性分数
[08:30] which are both markers of creativity, 这两项评估创造力的指标
[08:33] are higher in long-term mindfulness practitioners. 在长期练习正念的人身上比较高
[08:36] [soft music continues]
[08:37] And these results, they’re consistent with the idea 这些研究结果
[08:40] that the practice of meditation supports creativity 与“冥想能增进创意”的概念一致
[08:43] and that creative thinking can form new neural pathways 创意思考可以形成新的神经传导路径
[08:47] to actually become happier and more productive. 让人变得更快乐、更有生产力
[08:52] So throughout this series, we’ve explored the science of meditation 本系列中,我们探索了冥想的科学
[08:56] and seen how, 看到了…
[08:57] thanks to modern technology, 多亏现代科技
[08:59] we can now better understand what’s happening to the brain, 我们现在更加了解大脑
[09:02] to the mind before, during, and after these different meditation techniques. 在练习各种冥想前 冥想时和冥想后发生什么事
[09:08] We’ve seen how meditation can help reduce stress and anxiety, 我们看到冥想 能如何减轻生活中压力和焦虑
[09:13] how it can help decrease our sense of irritability 如何减少烦躁感
[09:16] and even aggression in our life. 甚至是攻击性
[09:19] At the same time, we’ve seen how it can increase 同时也看到冥想
[09:21] and help cultivate the qualities of kindness and compassion in our life. 能如何帮助我们增进并培养 仁慈和同情心
[09:27] But beyond all the science, the most important thing is how you feel 但除了科学研究,最重要的是
[09:31] when you sit to do these meditation techniques, 你留时间给自己 去练习这些冥想技巧时的感受
[09:34] how you can find 你如何找到
[09:36] that sense, that quality of quiet confidence 那种感觉、那种本然的自信
[09:39] that allows you to sit with a spacious mind, 让你能保持宽阔的胸怀和平静的内心
[09:41] a peaceful mind, and how you can then carry that 以及如何将这种感受带到日常生活中
[09:44] into your life to experience that limitless potential. [music fades out] 去体验无限的潜能
[09:50] But I’m gonna guide you as I always do and show you how, 一如往常,我会引导你并带你了解
[09:53] by training resting awareness in short durations of time, 在短时间内训练放松意识
[09:57] you can actually begin to build out this skill. 你就可以开始建立这项技巧
[10:01] It’s not only a skill which is helpful in your meditation, 这不只是对冥想有益的技巧
[10:03] but it’s also a skill which is arguably closest to everyday life. 这也可以说是 与日常生活最息息相关的技巧
[10:08] And keep in mind, resting awareness is only one of many meditation techniques 要记住
[10:12] that we’ve covered in this series, and each and every one of them 放松意识只是本系列
[10:15] can be used in different situations, in different times in our life. 众多冥想技巧的其中一项
[10:19] [water rippling] 在生活中不同时刻遇到的不同状况 都有技巧可以对应
[10:20] So before we begin the resting awareness exercise, 在我们开始做放松意识的练习前
[10:23] just take a moment to get comfortable. 花点时间找到舒适的姿势
[10:26] As always, you can do this exercise 一如往常,练习时
[10:29] sitting up or lying down. 要坐著或躺下都可以
[10:31] As long as your back’s reasonably straight, that’s okay. 只要背部尽量自然挺直就好
[10:33] You can do it with your eyes open or eyes closed, 睁眼或闭眼都行
[10:35] whichever you prefer. 可以自己选择
[10:37] The most important thing is to make sure you’re not gonna be physically disturbed. 最重要的是在接下来这几分钟
[10:41] for the next few minutes or so. 你不会有肢体上的干扰
[10:43] So just as you’re getting comfortable, 调整舒适的姿势时
[10:46] just a reminder, 我要提醒一下
[10:48] especially with this technique, 练习这个技巧尤其重要的是
[10:50] to just allow thoughts to come and go. 只要让思绪来来去去就好
[10:52] We’re not trying to stop thoughts. We’re not trying to change the mind. 我们不是要停止思考 也不是想改变心智
[10:56] We’re just witnessing the coming and going of thoughts. 只是要看著思绪的来来去去
[11:01] Remember that in this exercise in particular, 记住,特别是这个练习
[11:04] it doesn’t require any effort. 完全不需要刻意做什么
[11:06] In fact, perhaps more than any other technique, 事实上,与其他技巧相比
[11:09] we are simply letting go of everything. 现在只要全然放下就好
[11:12] So there’s no need to try and achieve anything. 所以没必要努力达成任何目标
[11:17] And finally, with this particular technique, know that 最后,要知道做这个技巧时
[11:20] it’s really common 很容易…
[11:22] to get lost, for the mind to wander, 分心迷失、思绪乱飘
[11:25] that it takes a little bit of practice. 这是需要多一点练习的
[11:28] We’re gonna start with the eyes open… 先将眼睛张开
[11:33] just aware of the space around you. 只要留心周遭环境就好
[11:36] So not looking at one thing, but just a soft focus 不用盯著一样东西看,而是柔和地
[11:40] of everything around you. 看著眼前的一切
[11:43] And just maintaining that soft focus, 继续保持徐缓但专注的眼神
[11:46] taking a couple of big, deep breaths, breathing in through the nose… 做几次深长的呼吸,用鼻子吸气
[11:53] and out through the mouth. 用嘴巴吐气
[11:58] And each time as you breathe in, 每次吸气时
[12:01] just noticing how the lungs fill with air each time. 感受肺部充满空气
[12:07] And breathing out, 吐气时
[12:09] noticing how the muscles in the body soften 观察身体肌肉如何在你吐气时
[12:13] as the body exhales. 放松
[12:18] And just one more time. 最后一次
[12:19] This next time as you breathe out, if you’d like to, 这次吐气时,要的话
[12:23] just gently closing the eyes. 也能轻轻地 闭上双眼
[12:31] And first thing, just take a moment, 首先,花点时间
[12:34] knowing you have nothing to do, nowhere to go 告诉自己接下来的几分钟 你不用做其他事情
[12:38] for the next few minutes. 也不用去别的地方
[12:40] Just enjoying that feeling of having stopped, of being still. 只要享受这种停下来的感觉 静止的感觉
[12:53] You’re starting to notice 你开始注意到
[12:55] that feeling of weight. 重量
[12:58] The body pressing down into the seat 身体往下沉到座位上
[13:01] on the surface beneath you. 或身体下方的表面上
[13:10] Starting to notice the sounds around you. 开始注意到周围有声音
[13:13] Noticing any resistance to those sounds. 注意到你对那些声音的反抗
[13:16] And just reminding yourself to allow any sounds to come and go 只要提醒自己 在练习过程中都要让那些声音
[13:21] throughout the exercise. 来来去去
[13:29] And as you bring the attention 你将注意力…
[13:33] back to the body, 带回身体时
[13:35] just starting to get a sense 开始留意
[13:38] of how the body feels today. 身体今天的感觉
[13:40] So not thinking about it, 不必思考
[13:43] we’re just noticing whether there’s a sense of 只要观察身体
[13:46] stillness in the body… 是感到平静
[13:50] or a sense of agitation. 或是躁动不安
[13:56] Whether there’s a sense of heaviness in the body… 身体感觉到沉重
[14:02] or a sense of lightness. 还是轻盈
[14:08] And in the same way, just starting to notice the breath, 用同样的方式开始注意呼吸
[14:12] the movement of the breath, 呼吸的起伏
[14:15] and how the breath feels today. 以及今天呼吸的感受
[14:17] Where in the body you feel that rising and falling sensation. 注意身体的哪一个部分 感觉到呼吸的起伏
[14:26] And remember, as always, if you can’t feel 老话一句,如果你感觉不到
[14:29] that rising and falling movement, 任何的起伏
[14:32] just gently placing your hand on your stomach, 轻轻地把手放在肚子上
[14:41] And just staying 跟著起伏…
[14:44] with that movement. 停留
[14:47] So just settling the body, settling the mind, 让身体和心智慢慢沉淀下来
[14:50] allowing thoughts to come and go, 让思绪来来去去
[14:53] and just staying with the breath 只要保持呼吸
[14:56] just for a few moments longer. 再停留一下
[15:06] So throughout this exercise, we’re going to alternate. 在整个练习中,我们会轮流
[15:11] Every now and again, we’ll come back to the breath, 偶尔会回到呼吸上
[15:13] but mostly we’re just gonna rest 但主要会放松…
[15:16] in awareness. 意识
[15:18] Again, I’ll guide you through as we go. 我这次也会引导你
[15:22] So letting go of any focus on the breath now, 放掉任何对呼吸的专注
[15:26] just allowing the mind to do whatever it wants to do. 让心智去做它想做的事
[15:31] So if the mind wants to think, let it think. 所以如果它一直想思考,就让它思考
[15:36] If the mind wants to be busy, let it be busy. 如果想要很忙碌,就任它去忙
[15:40] Just allow the mind to be completely free. 只要让心智完全自由
[15:45] Remember, the only thing 记住
[15:47] you need to remember 你唯一要留意的
[15:49] is to realize when the mind has wandered, 就只是思绪飘走的时候
[15:53] and in that moment, in realizing it, 一发现思绪飘走时
[15:56] the mind is no longer wandering, 心智就不再漫游
[15:58] and we’re already back where we need to be. 我们已回到该有的状态
[16:02] So just allowing the mind to do whatever it wants to do. 让心智去做它想做的事
[16:49] So allowing thoughts to come and go, 让思绪来来去去
[16:51] even if they’re thoughts about the exercise, 就算是在想这次练习也没关系
[16:54] just allowing them 就让它们
[16:56] to come and then go again. 再次来来去去
[17:04] So we’re aware of the activity of the mind 我们注意到心智的活动
[17:07] without getting involved 但不参与
[17:09] in the activity of the mind. 心智的活动
[17:24] And then just gently picking up 接著再次慢慢地
[17:27] that movement of the breath again. 注意呼吸的起伏
[17:29] Just gonna stay here for a few seconds. 在此停留片刻
[17:34] So just pausing, again, becoming aware of that rising and falling movement. 再停留一下,感受呼吸的起伏
[17:48] And then once again, letting go of that, 现在再次放掉专注
[17:52] and for a few moments longer, just letting the mind be free again. 再任由心智漫游一会儿
[17:59] Letting it do whatever 不管它想做什么
[18:01] it wants to do. 都让它去做
[18:39] So remember, in this exercise, truly nothing to do. 记住,这个练习 真的不需要刻意做什么
[18:47] No need to focus on anything, 不必有专注点
[18:49] no need to think about anything. 不必思考任何事情
[18:52] Just allowing everything to come and go… 只要让一切来来去去
[18:58] seeing it clearly 清楚地看著
[19:00] as it does. 一切的来去
[19:18] And then just gently bringing the attention back once again to the body. 现在慢慢将注意力带回到身体
[19:27] Coming back to that feeling of contact and of weight between 回来感受身体和座位
[19:32] the body and the seat or the surface beneath you. 或与身体下方的表面接触的感觉
[19:40] Starting maybe to become more aware of the sounds around you. 你或许会开始更注意到周遭的声音
[19:46] And whenever you feel ready, you can just gently 等你准备好,再轻轻地
[19:50] open the eyes again. 张开眼睛
[19:54] As always, just take a moment to notice how it feels in the body, 同样地,停留一下 观察自己身体的感受
[19:59] how it feels in the mind. 和心理的感受
[20:02] [soft music playing]
[20:03] And from this meditation, 希望这次的练习
[20:05] hopefully, we’ll find a sense of limitless potential 能帮助你找到充满无限潜能的感觉
[20:08] with the intention to carry a more spacious, 带著意念将更开阔
[20:11] more peaceful quality of mind into everyday life. 更平静的觉察带入日常生活中
[20:19] So I hope you enjoyed that technique of resting awareness today. 我希望你喜欢今天的放松意识技巧
[20:22] As I said at the start, 就像我在一开始说的
[20:24] it really is supported by all of the previous techniques in this series. 本系列之前的所有练习 都是为这个技巧做准备
[20:29] And whether it’s visualizing a relaxing environment, 不管是想像放松的环境
[20:32] reflecting on a topic of appreciation, 反思感激之情
[20:34] or exercising skillful compassion, 或是练习慈悲之心
[20:36] you can always go back to each episode 你都能根据生活中遇到的情况
[20:39] as a resource for situations that you encounter in your life. 回去参考相关的集数
[20:44] Whatever the case, do remember 无论如何都要记住
[20:46] that meditation is a journey of a lifetime 冥想是一辈子的旅程
[20:49] and that in order to get the benefits from it, 为了获得冥想益处
[20:51] we really need to show up and practice it on a regular basis. 我们真的必须定期实践、练习
[20:57] But my hope is that meditation will become part of your life. 我希望冥想能成为你生活的一部分
[21:02] That you’ll see the benefits not only in those times when you close your eyes 希望你能看到其益处,不只在闭眼时
[21:06] but also when you open them again and you go back into your life. 而是在你再次张开双眼 回到日常生活时也能感受到
[21:10] Most importantly, 最重要的是
[21:11] that it will bring a greater sense of peace 希望冥想能为你带来更大的平静感
[21:14] not only to your own life 不只是你自己
[21:15] but to those around you. 也为身边的人带来平静
[21:17] [soft music continues]
[21:23] [electronic music playing]
冥想正念指南

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冥想正念指南(Headspace Guide to Meditation)剧集台词目录:

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S01E01
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S01E05
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S01E08

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