TED演讲：只需专注10分钟(4)

 　　Now we're not here for that long anyway, 虽然不管怎样我们不会在此地待多长时间，

　　but to spend almost half of our life lost in thought and potentially quite unhappy, I don't know, 但耗费大半人生迷失在思考中并因此可能变得非常不幸福，我不知道，

　　it just kind of seems tragic¹, actually, especially when there's something we can do about it, 这真的听起来太可悲了尤其是当我们能有所为，改变这个现状的时候，

　　when there's a positive, practical, achievable, scientifically proven technique which allows our mind to be more healthy, 当有一种积极的、实际的、能做到、而且经过科学验证的技巧存在它可以让我们的大脑变得更加健康，

　　to be more mindful and less distracted. 更加专注并且更少分神。

　　And the beauty of it is that even though it need only take about 10 minutes a day, it impacts our entire life. 它的妙处在于这只需要每天10分钟，它可以对我们的整个人生造成巨大的影响。

　　But we need to know how to do it. We need an exercise. 但我们需要知道怎么做到。我们需要一些练习。

　　We need a framework to learn how to be more mindful. 我们需要一个架构来学习如何变得专注。

　　That's essentially² what meditation³ is. It's familiarizing ourselves with the present moment. 这就是冥想的本质。它使我们熟悉"现在"。

　　But we also need to know how to approach it in the right way to get the best from it. 但我们也需要知道如何做到用正确的方法来从中获得最多益处。

　　And that's what these are for, in case you've been wondering, 而这就是冥想的作用，以防你们可能有点迷惑，

　　because most people assume that meditation is all about stopping thoughts, getting rid of emotions,  因为大多数人觉得冥想是关于停止思考，摆脱感情，

　　somehow controlling the mind, but actually it's quite different from that. 以某种方式控制大脑（心灵），但实际上冥想不是这样的。

　　It's more about stepping back, sort of seeing the thought clearly, 它更多的是后退一步，看清自己的思绪，

　　witnessing it coming and going, emotions coming and going without judgment⁴, but with a relaxed, focused mind. 看见思绪来来去去，看见感情来来去去不加辨别，但以一种放松而专注的状态。

1 tragic   

adj.悲剧的，悲剧性的，悲惨的

参考例句：

• The effect of the pollution on the beaches is absolutely tragic.污染海滩后果可悲。
• Charles was a man doomed to tragic issues.查理是个注定不得善终的人。

2 essentially   

adv.本质上，实质上，基本上

参考例句：

• Really great men are essentially modest.真正的伟人大都很谦虚。
• She is an essentially selfish person.她本质上是个自私自利的人。

3 meditation   

n.熟虑，（尤指宗教的）默想，沉思，（pl.）冥想录

参考例句：

• This peaceful garden lends itself to meditation.这个恬静的花园适于冥想。
• I'm sorry to interrupt your meditation.很抱歉，我打断了你的沉思。

4 judgment   

n.审判；判断力，识别力，看法，意见

参考例句：

• The chairman flatters himself on his judgment of people.主席自认为他审视人比别人高明。
• He's a man of excellent judgment.他眼力过人。