TED学院 | 无法专注、总是走神的你该怎么办?
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学生时代在课堂上总是会支着脑袋神游于课堂之外，回过神来发现老师已经离开教室；刚开始工作五分钟，突然看着电脑晃了神，反应过来才知道时间已悄悄溜走了半小时。其实走神是大脑的一种自然状态，它会大大削弱了我们的专注力，让我们无法集中精力在重要的事情上。
走神是大脑的一种自然状态，它大大削弱了我们的专注力，让我们无法集中精力在重要的事情上。专注力低下已经成了信息时代的普遍问题，那么怎么才能提高我们的注意力，把自己从一次次的神游中拉回来呢？
专注力低下已经成当今社会的普遍问题，那么怎么才能提高我们的注意力，或许这篇演讲会提供你想要的答案。
Consider the following statement: human beings only use 10 percent of their brain capacity. Well, as a neuroscientist, I can tell you that while Morgan Freeman delivered this line with the gravitas that makes him a great actor, this statement is entirely false.
想想这段陈述：人类的大脑只开发了 10%。身为神经科学家，我可以告诉各位， 虽然摩根费里曼在说这句台词时， 是带著让他成为伟大 演员的那份认真严肃， 但这句陈述完全是错的。
The truth is, human beings use 100 percent of their brain capacity. The brain is a highly efficient, energy-demanding organ that gets fully utilized and even though it is at full capacity being used, it suffers from a problem of information overload. There's far too much in the environment than it can fully process. So to solve this problem of overload, evolution devised a solution, which is the brain's attention system.
事实是，人类用了 100% 的大脑。大脑是个效率很高 且非常需要能量的器官， 它被充分利用， 而且虽然大脑已经被充分利用了， 仍然要面对资讯过载的问题。环境中有太多资讯， 大脑无法全部处理。为了要解决过载的问题， 进化就想出了一个解决方案， 那就是大脑的注意力系统。
Attention allows us to notice, select and direct the brain's computational resources to a subset of all that's available. We can think of attention as the leader of the brain. Wherever attention goes, the rest of the brain follows. In some sense, it's your brain's boss. And over the last 15 years, I've been studying the human brain's attention system. In all of our studies, I've been very interested in one question. If it is indeed the case that our attention is the brain's boss, is it a good boss? Does it actually guide us well? And to dig in on this big question, I wanted to know three things. First, how does attention control our perception? Second, why does it fail us, often leaving us feeling foggy and distracted? And third, can we do anything about this fogginess, can we train our brain to pay better attention? To have more strong and stable attention in the work that we do in our lives.
注意力让我们 能够注意、选择， 并引导大脑的运算资源， 成为所有可得资源的一个子集。我们可以把注意力 想成是大脑的领导人。注意力到哪裡， 大脑的其他部分就会跟随。在某种意义上，它是你大脑的老板。在过去十五年间， 我一直在研究大脑的注意力系统。在我们所有的研究中， 我一直对一个问题非常感兴趣， 如果我们的注意力 的确是大脑的老板， 它是个好老板吗？它有好好引导我们吗？为了探究这个大哉问， 我想要知道三件事。第一，注意力如何控制我们的感知？第二，为什么它会让我们失望， 常常会让我们困惑和分心？第三，我们能否处理这种困惑， 我们能否训练大脑有更佳的注意力？在我们生活中做事情时 能有更强、更稳的注意力。
So I wanted to give you a brief glimpse into how we're going to look at this. A very poignant example of how our attention ends up getting utilized. And I want to do it using the example of somebody that I know quite well. He ends up being part of a very large group of people that we work with, for whom attention is a matter of life and death. Think of medical professionals or firefighters or soldiers or marines.
我想给大家一个简短概念， 了解我们要如何来看待这件事。一个非常切中要害的例子， 说明我们如何使用注意力。我想用一个熟人的例子来解释。他后来成为我们合作的 一个大团体中的一员， 对他来说，注意力攸关生死。想想医疗专业人士， 或消防队员， 或士兵，或海军陆战队。
This is the story of a marine captain, Captain Jeff Davis. And the scene that I'm going to share with you, as you can see, is not about his time in the battlefield. He was actually on a bridge, in Florida. But instead of looking at the scenery around him, seeing the beautiful vistas and noticing the cool ocean breezes, he was driving fast and contemplating driving off that bridge. And he would later tell me that it took all of everything he had not to do so. You see, he'd just returned from Iraq. And while his body was on that bridge, his mind, his attention, was thousands of miles away. He was gripped with suffering. His mind was worried and preoccupied and had stressful memories and, really, dread for his future. And I'm really glad that he didn't take his life. Because he, as a leader, knew that he wasn't the only one that was probably suffering; many of his fellow marines probably were, too.
这是海军陆战队队长 杰夫戴维斯的故事。各位从这个景可以看出 我要谈的不是他在战场上的事。他是在一座桥上，位在佛罗里达。但他没有看他周围的景色， 没有看这漂亮的远景， 没有注意到清凉的海风， 他以非常快的速度， 蓄意开车衝下那座桥。后来他告诉我， 他得使尽全力才能不这么做， 他刚从伊拉克回来。虽然他的身体在桥上， 他的心、他的注意力 都还在数千英哩外。他因为痛苦而紧握著手。他满脑子担心，所以很出神， 他的记忆让他很有压力， 对未来感到恐惧。我很高兴他没有夺走自己的生命。因为，身为领导人， 他知道他并不是唯一 在受苦的人；他的海军陆战队 伙伴们可能也是如此。
And in the year 2008, he partnered with me in the first-of-its-kind project that actually allowed us to test and offer something called mindfulness training to active-duty military personnel. But before I tell you about what mindfulness training is, or the results of that study, I think it's important to understand how attention works in the brain.
2008 年，他和我搭挡 进行一个前所未有的计画， 让我们测试并提供一种正念训练， 对象是现役军事人员。但在我告诉各位正念训练是什么， 或该研究的结果之前， 我认为很重要的是要了解 在大脑中的注意力是怎么运作的。
So what we do in the laboratory is that many of our studies of attention involve brain-wave recordings. In these brain wave recordings, people wear funny-looking caps that are sort of like swimming caps, that have electrodes embedded in them. These electrodes pick up the ongoing brain electrical activity. And they do it with millisecond temporal precision. So we can see these small yet detectable voltage fluctuations over time. And doing this, we can very precisely plot the timing of the brain's activity. About 170 milliseconds after we show our research participants a face on the screen, we see a very reliable, detectable brain signature. It happens right at the back of the scalp, above the regions of the brain that are involved in face processing. Now, this happens so reliably and so on cue, as the brain's face detector, that we've even given this brain-wave component a name. We call it the N170 component. And we use this component in many of our studies. It allows us to see the impact that attention may have on our perception.
我们在实验室中， 许多关于注意力的研究 都有用到脑波记录。在这些脑波记录过程， 受试者要戴很可笑的头罩， 有点像泳帽，有内建电极。这些电极会取得 正在发生中的脑电活动。时间上的精淮度可以到毫秒。我们就能看到很小，但能侦测到的 电压波动随著时间变化。这么做，我们就能非常精确地 画出脑活动的时间图。在我们给研究受试者在萤幕上 看到一张面孔之后大约 170 毫秒， 我们发现有一个极可靠 且可侦测到的大脑特徵。它就发生在头皮后面。就在脑中处理面孔的区域上方。这个现象的发生非常可靠且淮时， 可以当作大脑的面孔侦测器， 我们甚至帮这个脑波要素 取了一个名字， 我们叫它 N170 要素。我们在许多研究中都用到这个要素。它让我们能看见注意力可能 对我们的感知造成什么影响。
I'm going to give you a sense of the kind of experiments that we actually do in the lab. We would show participants images like this one. You should see a face and a scene overlaid on each other. And what we do is we ask our participants as they're viewing a series of these types of overlaid images, to do something with their attention. On some trials, we'll ask them to pay attention to the face. And to make sure they're doing that, we ask them to tell us, by pressing a button, if the face appeared to be male or female. On other trials, we ask them to tell what the scene was -- was it indoor or outdoor? And in this way, we can manipulate attention and confirm that the participants were actually doing what we said. Our hypotheses about attention were as follows: if attention is indeed doing its job and affecting perception, maybe it works like an amplifier. And what I mean by this is that when we direct attention to the face, it becomes clearer and more salient, it's easier to see. But when we direct it to the scene, the face becomes barely perceptible as we process the scene information.
我想让各位了解一下我们在实验室中 做的是什么实验。我们会给受试者看类似这样的影像。你们应该可以看到一张脸 以及一个景重迭在一起。我们的做法是要求受试者 在观看一系列这类重迭影像时， 控制他们的注意力。在一些试验中，我们请他们 把注意力放在脸孔上。为了确保他们有做到， 我们请他们透过按钮来告诉我们 这张脸是男性，还是女性。在其他试验中， 我们问他们，这个景 是在室内，还是室外？这样，我们就能操控注意力， 并确认受试者是否有 真的照我们说的去做。我们对注意力的假设是：如果注意力真的有尽到 它的本分并影响到感知， 也许它的作用会类似扩大机。这样说的意思是， 当我们把注意力引导到脸孔时， 脸孔就会变得更清楚且更突出。比较容易看到它。但当我们把注意力引导到景时， 面孔就几乎不会被感知到了， 因为我们正在处理景的资讯。
So what we wanted to do is look at this brain-wave component of face detection, the N170, and see if it changed at all as a function of where our participants were paying attention -- to the scene or the face. And here's what we found. We found that when they paid attention to the face, the N170 was larger. And when they paid attention to the scene, as you can see in red, it was smaller. And that gap you see between the blue and red lines is pretty powerful. What it tells us is that attention, which is really the only thing that changed, since the images they viewed were identical in both cases -- attention changes perception. And it does so very fast. Within 170 milliseconds of actually seeing a face. In our follow-up studies, we wanted to see what would happen, how could we perturb or diminish this effect. And our hunch was that if you put people in a very stressful environment, if you distract them with disturbing, negative images, images of suffering and violence -- sort of like what you might see on the news, unfortunately -- that doing this might actually affect their attention. And that's indeed what we found.
我们想要做的 是去研究面部侦测的 脑波要素，N170， 看看它会不会改变， 是否是受试者注意力目标── 景或脸──的影响。我们的发现如下。我们发现，当他们注意脸孔时， N170 会变大。当他们注意景时， 是图上红色的部分，比较小。在蓝线和红线之间的落差， 是很强大的。它告诉我们注意力── 注意力是实验中唯一有改变的， 因为他们在两种情况下 看的影像都是同一张── 因此是注意力改变了感知。且它作用的速度很快。看到脸的 170 毫秒内就有反应。在我们的后续研究中， 我们想探究会发生什么状况、 我们要如何扰乱或减少那效应。我们的预感是，如果把人 放到一个很有压力的环境中， 如果用很让人不舒服、 负面的影像来让他们分心， 比如受苦或暴力的影像── 很不幸，就像在新闻上 会看到的那些── 这么做可能会影响他们的注意力。而我们发现结果的确如此。
If we present stressful images while they're doing this experiment, this gap of attention shrinks, its power diminishes. So in some of our other studies, we wanted to see, OK, great -- not great, actually, bad news that stress does this to the brain -- but if it is the case that stress has this powerful influence on attention through external distraction, what if we don't need external distraction, what if we distract ourselves? And to do this, we had to basically come up with an experiment in which we could have people generate their own mind-wandering. This is having off-task thoughts while we're engaged in an ongoing task of some sort. And the trick to mind-wandering is that essentially, you bore people. So hopefully there's not a lot of mind-wandering happening right now. When we bore people, people happily generate all kinds of internal content to occupy themselves. So we devised what might be considered one of the world's most boring experiments. All the participants saw were a series of faces on the screen, one after another. They pressed the button every time they saw the face. That was pretty much it. Well, one trick was that sometimes, the face would be upside down, and it would happen very infrequently. On those trials they were told just to withhold the response. Pretty soon, we could tell that they were successfully mind-wandering, because they pressed the button when that face was upside down. Even though it's quite plain to see that it was upside down. So we wanted to know what happens when people have mind-wandering. And what we found was that, very similar to external stress and external distraction in the environment, internal distraction, our own mind wandering, also shrinks the gap of attention. It diminishes attention's power.
如果受试者在进行实验时， 我们展示很有压力的影像， 这个注意力落差会缩小， 它的力量会减少。在我们的一些其他研究中， 我们想要探究的是，很好── 其实不好，压力对大脑会有 这种影响，不是好消息── 但如果压力真的能透过 外在的分心来对注意力 产生这么强大的影响， 那要是我们不需要外在的分心， 而是让自己分心呢？要做到这一点， 基本上，我们得要想出一种实验， 在实验中受试者要能 产生出他们自己的神游。也就是当我们正在进行某种任务时， 产生和任务无关的想法。而要让人神游的诀窍， 其实就是要让他们很无聊。所以，希望现在这裡 没有很多人正在神游。当人感到无聊时， 他们就会很乐意产生出 各种内容来让自己忙著想。所以我们发明出一种可能是 世界上最无聊的实验之一。所有的受试者要在 萤幕上看一系列的脸孔， 一张接著一张。他们看到脸的时候就要按钮。大致上就这样。诡计在于，有时脸孔会上下颠倒， 发生的频率非常低。他们被告知在这种情况下不要回应。很快我们就能辨别出 他们是否成功在神游了， 因为连脸孔颠倒时 他们也会按下按钮。即使脸孔颠倒是很容易看出来的。所以我们想要知道 人在神游时会发生什么事。我们的发现是， 和环境中的外在压力 以及外在分心很相似， 内在分心，也就是我们的神游， 也会让注意力的落差缩小。它会减少注意力的力量。
So what do all of these studies tell us? They tell us that attention is very powerful in terms of affecting our perception. Even though it's so powerful, it's also fragile and vulnerable. And things like stress and mind-wandering diminish its power. But that's all in the context of these very controlled laboratory settings. What about in the real world? What about in our actual day-to-day life? What about now? Where is your attention right now? To kind of bring it back, I'd like to make a prediction about your attention for the remainder of my talk. Are you up for it? Here's the prediction. You will be unaware of what I'm saying for four out of the next eight minutes.
所有这些研究，告诉了我们什么？它们告诉我们，注意力在影响 我们的感知上是很强大的， 虽然它很强大，它也很脆弱。像压力以及神游， 都能减少它的力量。但那些都是在非常 受控制的实验室环境中。在真实世界呢？在我们的日常生活中呢？现在呢？现在你的注意力在哪裡？为了要把它带回来， 我想做个预测，预测你们在这场演说 剩下时间中的注意力。你们淮备好了吗？预测如下。接下来的八分钟，会有四分钟 你都不会意识到我在说什么。
(Laughter)
（笑声）
It's a challenge, so pay attention, please. Now, why am I saying this? I'm surely going to assume that you're going to remain seated and, you know, graciously keep your eyes on me as I speak. But a growing body of literature suggests that we mind-wander, we take our mind away from the task at hand, about 50 percent of our waking moments. These might be small, little trips that we take away, private thoughts that we have. And when this mind-wandering happens, it can be problematic. Now I don't think there will be any dire consequences with you all sitting here today, but imagine a military leader missing four minutes of a military briefing, or a judge missing four minutes of testimony. Or a surgeon or firefighter missing any time. The consequences in those cases could be dire. So we might ask why do we do this? Why do we mind-wander so much?
这是个挑战，请保持注意力。为什么我会这么说？我肯定会假设你们 接下来都会一直坐著， 在我说话时，很亲切地注视著我。但越来越多研究指出，我们会神游， 我们不会把心留在手边的工作上， 我们清醒的时候， 有 50% 的时间都是如此。有可能只是小小地神游一下， 有些私人的想法。当神游发生时， 可能会造成问题。各位今天坐在这裡，神游可能不会 有任何可怕的后果， 但想像一下，军事领导人 在军事简报时错过了四分钟， 或法官在证词时错过了四分钟。或外科医生或消防队员 错过任何时间。这些情况的后果可能很可怕。我们可能会问，为何我们要这样做？我们为什么这么常神游？
Well, part of the answer is that our mind is an exquisite time-traveling master. It can actually time travel very easily. If we think of the mind as the metaphor of the music player, we see this. We can rewind the mind to the past to reflect on events that have already happened, right? Or we can go and fast-future, to plan for the next thing that we want to do. And we land in this mental time-travel mode of the past or the future very frequently. And we land there often without our awareness, most times without our awareness, even if we want to be paying attention. Think of just the last time you were trying to read a book, got to the bottom of the page with no idea what the words were saying. This happens to us. And when this happens, when we mind-wander without an awareness that we're doing it, there are consequences. We make errors. We miss critical information, sometimes. And we have difficulty making decisions. What's worse is when we experience stress. When we're in a moment of overwhelm. We don't just reflect on the past when we rewind, we end up being in the past ruminating, reliving or regretting events that have already happened.
部分答案是，我们的大脑 是个灵敏的时间旅行大师。它很容易就能做时间旅行。如果把大脑比喻成音乐 播放器，我们会看到这个。我们可以把大脑倒带回到过去， 去回想已经发生过的事件，对吧？我们也可以快转到未来， 去计画我们接下来要做什么。我们经常会进入这种过去或未来的 心理旅行模式。我们常常进入了也不自觉。多数时候都不自觉， 即使在想保持注意力时也一样。想想看上回你想要读一本书的时候， 看完了一页却不知道 那些字在说什么。我们会碰到这种情况。碰到我们无意识地神游时， 就会产生后果。我们会犯错。有时我们会错失关键资讯。且我们会很难做决策。更糟的是在我们碰到压力的时候， 当我们无法招架的时候。在我们倒带时， 我们不仅是在想著过去， 我们会陷入过去中， 反覆思考、重新经历，或后悔 已经发生的事件。
Or under stress, we fast-forward the mind. Not just to productively plan. But we end up catastrophizing or worrying about events that haven't happened yet and frankly may never happen. So at this point, you might be thinking to yourself, OK, mind-wandering's happening a lot. Often, it happens without our awareness. And under stress, it's even worse -- we mind-wander more powerfully and more often.
或是在压力之下， 我们会让大脑快转。不只是很有生产力地在做计画。我们甚至会担心还没有发生的事件， 或是将它们给灾难化， 而且它们可能根本不会发生。所以这个时候，你可能会想，好， 神游经常发生。通常，它发生时，我们没有意识。在压力下，它会更糟── 我们会更常以更强大的方式神游。
Is there anything we can possibly do about this? And I'm happy to say the answer is yes. From our work, we're learning that the opposite of a stressed and wandering mind is a mindful one. Mindfulness has to do with paying attention to our present-moment experience with awareness. And without any kind of emotional reactivity of what's happening. It's about keeping that button right on play to experience the moment-to-moment unfolding of our lives. And mindfulness is not just a concept. It's more like practice, you have to embody this mindful mode of being to have any benefits. And a lot of the work that we're doing, we're offering people programs that give our participants a suite of exercises that they should do daily in order to cultivate more moments of mindfulness in their life. And for many of the groups that we work with, high-stress groups, like I said -- soldiers, medical professionals -- for them, as we know, mind-wandering can be really dire. So we want to make sure we offer them very accessible, low time constraints to optimize the training, so they can benefit from it. And when we do this, what we can do is track to see what happens, not just in their regular lives but in the most demanding circumstances that they may have.
我们能不能做点什么来改善？我很高兴能告诉各位，答案是：能。从我们的研究中，我们学到， 和受压力且在神游的大脑 相反的，就是正念的大脑。正念是要有意识地把注意力 保持在我们当下的经验上。且对于发生的事没有任何情绪反应。正念就是要一直按著播放键， 经历我们人生中的每一个时刻。正念并不是一个概念。它比较像是个练习， 你必须要体现正念模式 才能得到益处。我们的工作，有很大一部分 是在提供方案给大家， 给予我们的受试者一组练习， 他们要每天做， 才能在人生中培养更多的正念时刻。对于许多我们合作过的团体， 受到高度压力的团体， 就像前面说的士兵、医疗专业人士， 对这些人，我们知道神游 可能会有可怕的后果。我们要确保能提供 给他们非常容易取得、 很少时间限制、训练效果最好的， 让他们能够从中受益。当我们做这些事时，我们会做追踪， 不只追踪他们的日常生活， 还有在他们所遇到最吃力的 情况下会发生什么事。
Why do we want to do this? Well, we want to, for example, give it to students right around finals season. Or we want to give the training to accountants during tax season. Or soldiers and marines while they're deploying. Why is that? Because those are the moments in which their attention is most likely to be vulnerable, because of stress and mind-wandering. And those are also the moments in which we want their attention to be in peak shape so they can perform well. So what we do in our research is we have them take a series of attention tests. We track their attention at the beginning of some kind of high-stress interval, and then two months later, we track them again, and we want to see if there's a difference. Is there any benefit of offering them mindfulness training? Can we protect against the lapses in attention that might arise over high stress? So here's what we find.
为什么要这样做？比如，我们想要在期末考季 提供这类的训练给学生。或是在纳税季提供训练给会计师。或是正在被部署出去的 士兵或海军陆战队。为什么？因为在那些时刻， 他们的注意力最有可能是脆弱的， 因为他们有压力、会神游。同时，在这些时刻中， 我们希望他们的注意力 是在最佳状态， 他们的表现才会好。在我们的研究中， 我们会让他们做 一系列的注意力测验。我们会在他们开始有高压力的时候 追踪他们的注意力， 两个月后，再次追踪他们， 我们想知道是否有差异。提供他们正念训练是否有益处？我们能否保护他们在高压力下 也不失去注意力？我们的发现如下。
Over a high-stress interval, unfortunately, the reality is if we don't do anything at all, attention declines, people are worse at the end of this high-stress interval than before. But if we offer mindfulness training, we can protect against this. They stay stable, even though just like the other groups, they were experiencing high stress. And perhaps even more impressive is that if people take our training programs over, let's say, eight weeks, and they fully commit to doing the daily mindfulness exercises that allow them to learn how to be in the present moment, well, they actually get better over time, even though they're in high stress. And this last point is actually important to realize, because of what it suggests to us is that mindfulness exercises are very much like physical exercise: if you don't do it, you don't benefit. But if you do engage in mindfulness practice, the more you do, the more you benefit.
在高压力时间区间中， 很不幸现实就是， 若我们袖手旁观， 注意力会下降， 在这段高压力时间区间结束时， 状况比以前更糟。但如果我们提供正念训练， 我们能改善这点。即使和其他团体一样 在经历高度压力， 他们仍会保持稳定。更让人印象深刻的是， 如果大家採用我们的训练方案， 做了比如八週的时间， 且他们每天都很投入去做正念练习， 去学习如何处在当下， 结果，他们会变得越来越好， 即使在高度压力下也一样。了解最后的这一点很重要， 因为它给我们的暗示是， 正念练习很像是做运动：如果你不做，就不会受益。但如果你能进行正念练习， 你做得越多，受益就越多。
And I want to just bring it back to Captain Jeff Davis. As I mentioned to you at the beginning, his marines were involved in the very first project that we ever did, offering mindfulness training. And they showed this exact pattern, which was very heartening. We had offered them the mindfulness training right before they were deployed to Iraq. And upon their return, Captain Davis shared with us what he was feeling was the benefit of this program. He said that unlike last time, after this deployment, they were much more present. They were discerning. They were not as reactive. And in some cases, they were really more compassionate with the people they were engaging with and each other. He said in many ways, he felt that the mindfulness training program we offered gave them a really important tool to protect against developing post-traumatic stress disorder and even allowing it to turn into post-traumatic growth. To us, this was very compelling.
我想再回来谈杰夫戴维斯队长。我在一开始提到， 他的海军陆战队员参与了 我们最早的正念训练方案。他们所展现出来的 模式，很振奋人心。我们在他们被部署到伊拉克之前 提供正念训练给他们。在他们返回时， 戴维斯队长和我们分享了 他对于这个方案的益处有什么感受。他说，不像上次， 在这次部署之后， 他们更能处在当下。他们能分辨出来， 他们不会那么有反应。在一些个案中，他们更能同理 他们互动的对象和彼此。他说，在许多意义上， 他觉得我们提供的正念训练方案 给了他们很重要的工具， 能保护他们， 不会罹患创伤后压力症， 甚至能转变成创伤后成长。对我们而言，这非常棒。
And it ended up that Captain Davis and I -- you know, this was about a decade ago, in 2008 -- we've kept in touch all these years. And he himself has gone on to continue practicing mindfulness in a daily way. He was promoted to major, he actually then ended up retiring from the Marine Corps. He went on to get a divorce, to get remarried, to have a child, to get an MBA. And through all of these challenges and transitions and joys of his life, he kept up with his mindfulness practice. And as fate would have it, just a few months ago, Captain Davis suffered a massive heart attack, at the age of 46. And he ended up calling me a few weeks ago. And he said, "I want to tell you something. I know that the doctors who worked on me, they saved my heart, but mindfulness saved my life. The presence of mind I had to stop the ambulance that ended up taking me to the hospital," -- himself, the clarity of mind he had to notice when there was fear and anxiety happening but not be gripped by it -- he said, "For me, these were the gifts of mindfulness." And I was so relieved to hear that he was OK. But really heartened to see that he had transformed his own attention. He went from having a really bad boss -- an attention system that nearly drove him off a bridge -- to one that was an exquisite leader and guide, and saved his life.
最后，戴维斯队长和我── 这约是十年前的事，2008 年， 我们这些年来一直保持联络。他自己持续做正念练习， 每天都做。他获得升迁成为少校， 最后从海军陆战队退休。他接著办了离婚，然后再婚， 生了个孩子，取得企管硕士。在他人生中所有这些 挑战、转变，以及喜悦中， 他都持续做正念练习。命运的安排，几个月前， 戴维斯队长严重 心脏病发作，他 46 岁。几週前他打电话给我。他说：「我想告诉你一件事。我知道治疗我的医生们 救了我的心脏， 但正念却救了我的命。我因为当下的注意力， 拦下了救护车， 最后是这台救护车送我 到医院。」──他自己， 当恐惧和焦虑发生时，他有 清楚的大脑能保持注意力， 没被它们控制住── 他说：「对我而言， 这些是正念带来的礼物。」 知道他没事，我松了一口气。但看到他能转变他自己的 注意力，让我感到很振奋。他从有一个很糟的老板── 几乎让他开车衝下桥的 注意力系统── 变成有个灵敏的领导人和指导者， 救了他一命。
So I want to actually end by sharing my call to action to all of you. And here it is. Pay attention to your attention. Alright? Pay attention to your attention and incorporate mindfulness training as part of your daily wellness toolkit, in order to tame your own wandering mind and to allow your attention to be a trusted guide in your own life.
所以最后我想要分享 我对各位的行动呼吁。如下。对你的注意力保持注意力。好吗？对你的注意力保持注意力， 把正念训练纳入你每日的 健康工具包当中， 才能驯服你自己的神游大脑， 让你的注意力成为你人生中 值得信任的指导者。
Thank you.
谢谢。
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