When l was first learning to meditate, the instruction was to simply pay attention to my breath, and when my mind wandered, to bring it back.当我第一次学习打坐时，指导是简单地注意我的呼吸，当我的思绪走神时，把它带回来，

Sounded simple enough. Yet I'd sit on these silent retreats, sweating through T-shirts in the middle of winter. I'd take naps every chance l got because it was really hard work. Actually, it was exhausting. The instruction was simple enough but I was missing something really important.听起来很简单，但我会坐在这些寂静的静修处，在冬天的中间汗流浃背，我一有机会就会小睡，因为这真的很辛苦。实际上，这很累，指导是很简单，但我错过了一些非常重要的东西。

So why is it so hard to pay attention? Well,studies show that even when we're really trying to pay attention to something -- like maybe this talk--at some point, about half of us will drift off into a daydream, or have this urge to check our Twitter feed.那么为什么要注意这么难呢?嗯，研究表明，即使我们真的很想注意某件事--比如这次谈话--在某些时候，大约一半的人会陷入白日梦，或者有这种检查我们的 Twitter 提要的冲动。

So what's going on here? It turns out that we' re fighting one of the most evolutionarily-conserved learning processes currently known in science. one that's conserved back to the most basic nervous systems known to man.那么这里发生了什么?事实证明，我们正在与科学中目前已知的最进化保守的学习过程之一作斗争，这个过程可以追潮到人类已知的最基本的神经系统。

This reward-based learning process is called positive and negative reinforcement, and basically goes like this. We see some food that looks good. our brain says. "Calories!... Survival! " We eat the food, we taste it -- it tastes good. And especially with suear, our bodies send a signal to our brain that says, "Remember what you're eating and where you found it. " We lay down this context-dependent memory and learn to repeat the process next time. See food, eat food, feel good, repeat. Trigger, behavior. reward.这种基于奖励的学习过程被称为正强化和负强化，基本上是这样的，我们看到一些看起来不错的食物，我们的大脑会说，“卡路里!…...生存!”我们吃食物，我们品尝它-它味道很好，尤其是糖，我们的身体会向我们的大脑发送一个信号，说“记住你在吃什么以及你在那里找到的。”我们放下这种依赖于上下文的记忆，并学会下次重复这个过程，看食物，吃食物，感觉良好，重复，触发，行为，奖励。

Simple, right? Well, after a while, our creative brains say. "You know what? You can use this for more than just remembering where food is. You know, next time you feel bad, why don't you try eating something good so you'll feel better? " We thank our brains for the great idea, try this and quickly learn that if we eat chocolate or ice cream when we're mad or sad, we feel better.简单吧好，所以你会感觉更好?”我们感谢我们的大脑提出了这个好主意，试试这个，很快就会知道，如果我们在生气或患伤时吃巧克力或冰淇淋，我们会感觉更好。

Same process, just a different trigger.instead of this hunger signal coming from our stomach, this emotional signal -- feeling sad -- triggers that urge to eat.相同的过程，只是不同的触发因素，不是来自我们胃部的饥饿信号，而是这种情绪信号--感到志伤--触发了吃东西的冲动。

Maybe in our teenage years, we were a nerd at school, and we see those rebel kids outside smoking and we think, "Hey, I want to be cool. ' So we start smoking. The Marlboro Man wasn't a dork, and that was no accident. See cool, smoke to be cool,feel good.Repeat.Trigger,behavior, reward. And each time we do this, we learn to repeat the process and it becomes a habit Solater, feeling stressed out triggers that urge to smoke a cigarette or to eat something sweet.也许在我们十几岁的时候，我们在学校是个书呆子，我们看到外面那些叛逆的孩子吸烟，我们想，“嘿，我想变得很酷。”所以我们开始吸烟，万宝路人不是傻子而且这不是偶然的。看酷，抽烟酷，感觉很好。重复，触发，行为，奖励。每次我们这样做时，我们都会学会重复这个过程，这会成为一种习惯。所以后来，感到压力过大会触发吸烟或吃甜食的冲动。

Now, with these same brain processes, we' ve gone from learning to survive to literally killing ourselves with these habits. Obesity and smoking are among the leading preventable causes of morbidity and mortality in the world.现在，有了这些相同的大脑过程，我们已经从学习生存变成了用这些习惯杀死自己，肥胖和吸烟是世界上发病率和死亡率的主要可预防原因之一，

So back to my breath. What if instead of fighting our brains, or trying to force ourselves to pay attention, we instead tapped into this natural reward-based learning process ... but added a twist? What if instead we just got really curious about what was happening in our momentary experience?所以回到我的呼吸。如果我们不是与我们的大脑抗争或者试图强迫自己集中注意力，而是利用这种自然的基于奖励的学习过程……但增加了一个转折点?如果我们真的得到了好奇我们的舞间体验中发生了什么?

I'll give you an example. in my lab, we studied whether mindfulness training could help p*ople quit smoking. Now. just like trying to force myself to pay attention to my breath, they could try to force themselves to quit smoking. And the maority of them had tried this before and failed -- on average, six times.我给你举个例子。在我的实验室里，我们研究了正念训练是否可以帮助人们戒烟。现在，就像试图强迫自己注意呼吸一样，他们可以尝试强迫自己戒烟。他们中的大多数人以前曾尝试过这种方法，但都失败了--平均而言，失败了六次。

Now, with mindfulness training, we dropped the bit about forcing and instead focused on being curious. in fact. we even told them to smoke.What? Yeah, we said, "Go ahead and smoke. just be really curious about what it's like when you do.现在，通过正念训练，我们放弃了强迫，而是专注于好奇，事实上，我们甚至告诉他们吸烟，什么?是的，我们说，“去抽烟吧，只是对你抽烟时的感觉很好奇。

And what did they notice? Well here's an example from one of our smokers. She said."Mindful smoking: smells like stinky cheese and tastes like chemicals, YUCK! " Now. she knew. cognitively that smoking was bad for her, that's why she joined our program. What she discovered just by being curiously aware when she smoked was that smoking tastes like shit.他们注意到了什么?嗯，这是我们的一个吸烟者的例子。她说，“注意吸烟;闻起来像臭奶酪，尝起来绿化学物质，哎呀!”现在，她知道，从认知上看，吸烟对她有害，这就是她为什么加人了我们的计划。她在抽烟时好奇地意识到，抽烟的味道就像屎一样。

Now, she moved from knowledge to wisdom. She moved from knowing in her head that smoking was bad for her to knowing it in her bones, and the spell of smoking was broken. She started to become disenchanted with her behavior.现在，她从知识走向智慧，她从头脑中知道吸烟对她有害，转变为骨子里知道，吸烟的魔咒被打破了。她开始对自己的行为不再抱有幻想。

Now, the prefrontal cortex, that youngest part of our brain from an evolutionary perspective, it understands on an intellectual level that we shouldn't smoke. And it tries its hardest to help us change our behavior, to help us stop smoking, to help us stop eating that second, that third. that fourth cookie. We call this cognitive control We're using cognition to control our behavior. Unfortunately, this is also the first part of our brain that goes offline when we get stressed out. which isn't that helpful.现在，前额叶皮层，从进化的角度来看，我们大脑中最年轻的部分，它在智力层面上理解我们不应该吸烟。它尽最大努力帮助我们改变我们的行为，帮助我们戒烟，帮助我们我们停止吃第二个，第三个，第四个饼干，我们称之为认知控制，我们正在使用认知来控制我们的行为。不幸的是，这也是我们大脑在压力过大时会离线的第一部分，这是没那么有帮助。

Now, we can all relate to this in our own experience. We're much more likely to do things like yell at our spouse or kids when we're stressed out or tired, even though we know it's not going to be helpful. We just can't help ourselves.现在，我们都可以根据自己的经验来理解这一点。当我们压力过大或疲倦时，我们更有可能做一些事情，比如对我们的配偶或孩子大喊大叫，即使我们知道这不会有帮助。我们只是不能帮助自己。

When the prefrontal cortex goes offline, we fall back into our old habits, which is why this disenchantment is so important. Seeing what we get from our habits helps us understand them at a deeper level -- to know it in our bones so we dan' t have to force ourselves to hold back or restrain ourselves from behavior. We're just less interested in doing it in the first place.当前额叶皮层脱机时，我们会回到我们的旧习惯，这就是为什么这种祛魅如此重要，看到我们从习惯中得到的东西有助于我们更深层次地理解它们--在我们的骨头里知道它，所以我们不会不得不强迫自己阻止或限制自己的行为，我们只是一开始就对这样做不太感兴趣。

And this is what mindfulness is all about: Seeine really clearly what we get when we get caught up in our behaviors, becoming disenchanted on a visceral level and from this disenchanted stance. naturally letting go.这就是正念的全部意义:非常清楚地看到当我们陷入自己的行为时会得到什么，在内心的层面上变得不执着，从这种不执着的立场中解脱出来，自然地放手。

This isn't to say that, poof, magically we quit smoking. But over time, as we learn to see more and more clearly the results of our actions, we let go of old habits and form new ones.这并不是说，噗，我们神奇地戒烟了，但是随着时间的推移，随着我们学会越来越清楚地看到我们行为的结果，我们放弃旧习惯并形成新习惯。

The paradox here is that mindfulness is just about being really interested in getting close and personal with what's actually happening in our bodies and minds from moment to moment. This willingness to turn toward our experience rather than trying to make unpleasant cravings go away as quickly as possible, And this willineness to turn toward our experience is supported by curiosity. which is naturally rewarding.这里的悖论是，正念只是真正有兴趣近距离接触我们的身体和思想中实际发生的事情。这种愿意转向我们的经验，而不是试因让不愉快的渴望尽快消失，而且这种意愿转向我们的经验是由好奇心支持的，这自然是有益的。

What does curiosity feel like? It feels good. And what happens when we get curious? We start to notice that cravings are simply made up of body sensations -- oh. there's tightness, there 's tension, there's restlessness -- and that these body sensations come and go. These are bite-size pieces of experiences that we can manage from moment to moment rather than getting clobbered by this huge, scary craving that we choke on.好奇是什么感觉?感觉很好，当我们好奇时会发生什么?我们开始注意到渴望只是由身体感觉组成--哦，有紧绷感，有紧张感，有不安--而且这些身体感觉来来去去。这些都是一口大小的体验，我们可以随时管理，而不是被我们窒息的巨大、可怕的渴望所困扰。

In other words, when we get curious, we step out of our old. fear-based, reactive habit patterns, and we step into being. We become this inner scientist where we're eagerly awaiting that next data point.换句话说，当我们变得好奇时，我们就会摆脱旧的、基于恐惧的、反应性的习惯模式，我们会进入存在状态。我们成为内心的科学家，我们热切地等待下一个数据点。

Now, this might sound too simplistic to affect behavior. But in one study. we found that mindfulness training was twice as good as gold standard therapy at helping people quit smoking. So it actually works.现在，这听起来可能过于简单而无法影响行为。但在一项研究中，我们发现正念训练在帮助人们戒烟方面是黄金标准疗法的两倍，所以它确实有效。

And when we studied the brains of experienced meditators, we found that parts of a neural network of self-referential processing called the default mode network were at play. Now, one current hypothesis is that a region of this network, called the posterior cingulate cortex, is activated not necessarily by craving itself but when we get caught up in it, when we get sucked in, and it takes us for a ride.当我们研究有经验的冥想者的大脑时，我们发现被称为默认模式网络的自我参照处理神经网络的一部分在起作用。现在，一个当前的假设是这个网络的一个区域，称为后扣带皮层，是不一定是由渴望本身激活的，而是当我们陷入其中时，当我们被吸进去时，它会带我们兜风。

In contrast, when we let go -- step out of the process just by being curiously aware of what's happening -- this same brain region quiets down.相反，当我们放手--仅仅通过好奇地意识到正在发生的事情而退出这个过程--这个相同的大脑区域就会安静下来。

Now we're testing app and online-based mindfulness training programs that target these core mechanisms and, ironically. use the same technology that's drivine us to distraction to help us step out of our unhealthy habit patterns of smoking, of stress eating and other addictive behaviors.现在，我们正在测试针对这些核心机制的应用程序和基于在线的正念训练计划，具有讽刺意味的是，使用使我们分心的相同技术来帮助我们摆脱吸烟、压力饮食和其他成癌行为等不健康的习惯模式。

Now, remember that bit about context-dependent memory? We can deliver these tools to peoples ' fingertips in the contexts that matter most. So we can help them tap into their inherent capacity to be curiously aware rieht when that urge to smoke or stress eat or whatever arises.现在，还记得关于上下文相关记忆的那一点吗?我们可以在最重要的上下文中将这些工具传递给人们的指尖。因此，我们可以帮助他们利用他们内在的能力，在吸烟或压力吃东西的冲动或其他任何事情出现时正确地保持好奇。

So if you don't smoke or stress eat, maybe the next time you feel this urge to check your email when you're bored, or you're trying to distract vourself from work, or maybe to compulsively respand to that text message when you're driving. see if you can tap into this natural capacitv, just be curlously aware of what's happening in your body and mind in that moment. It will just be another chance to perpetuate one of our endless and exhaustive habit loops ... or step out of it.因此，如果你不吸烟或不吃压力，也许下次你感到无职时有这种冲动要查看电子邮件，或者你正试图分散自己的工作注意力，或者可能是在你在开车，看看你是否能利用这种自然的能力，只是好奇地意识到在那一刻你的身心发生了什么。这将是另一个机会，使我们永无止境和详尽的习惯循环中的一个永久化......或步骤出它。

Instead of see text message, compulsively text back, feel a lttle bit better -- notice the urge. get curious. feel the joy of letting go and repeat.与其看短信，不如强迫性地回短信，感觉好一点--注意冲动，好奇，感受放手和重复的快乐。

Thank you.谢谢你。