正念Mindfulness

OK, I want you to close your eyes. Focus… on your breathing.
好了，我想让你闭上眼睛，把注意力集中在你的呼吸上。
Er, Neil? Can we do this later? We’ve only got six minutes.
呃，尼尔，我们晚点在试行吗？我们只有六分钟时间。
Ok, Catherine. Welcome to a mindful edition of 6 Minute English, where we’re exploring the rise of mindfulness – particularly in schools.
好的，凯瑟琳。欢迎来到正念版六分钟英语，今天我们将探讨正念的发展，尤其是在各学校里。
And we’ll be teaching six items of vocabulary along the way. So I think we should start with mindfulness itself.
同时我们也会教大家6个新单词。我觉得我们应该从正念这个词开始。
Being mindful, as an adjective, means ’being calmly aware of everything in your body and mind’. You only focus on ’now’.
Mindful作为一个形容词，有“留心的你身体和大脑中所有东西”的意思，只专注于“现在”。
People practise mindfulness, the noun, by focusing only on their breath, and not allowing themselves to be distracted by passing thoughts.
人们练习正念，通常是将注意力集中在呼吸上，不允许自己被其他事物分神。
Indeed. It’s traditionally associated with Buddhism, and has become incredibly popular in the secular world – in workplaces, in private classes and even in schools.
的确是，传统上这个词与佛教有关。如今已经在世俗世界各地变得非常流行，在办公室、辅导班甚至在学校里面。
Secular means ’non-religious’ by the way.
顺便说一下，Secular的意思是“非宗教的、世俗的”。
OK, I just mentioned schools: how many teachers in the UK are trained to teach mindfulness? Is it…a) 500,b) 5,000 orc) 50,000?
对，我刚刚提到学校，英国有多少老师在接受培训以便教授正念？a) 500，b) 5000，还是c) 50000？
Let me focus really hard – I think it’s 5,000.
让我好好想想——我觉得是5000。
A very mindful answer, Catherine. But I’ll reveal the real answer later.Now let’s hear from one teacher who’s been practising mindfulness with students for many years.Alison Mayo, Head of Early Years at Dharma Primary School, thinks it’s particularly suited to young children. Why?
非常谨慎的答案，凯瑟琳。但我稍后再揭晓真正的答案。现在，我们来听听一位老师的看法。多年来她和学生一起练习正念。早期教育在佛法小学的负责人艾莉森?梅奥认为，正念非常适合幼儿学习。为什么呢？
That’s very natural for children - to be in the present.And we really kind of celebrate that because that is a place where they are learning.So, if they feel grounded, then they can really develop their concentration and their focus, and relax.Learning happens so much more easily if you’re relaxed and happy.
正念对儿童来说是非常自然的行为——活在当下。我们有时甚至会去庆祝它。因为它是孩子们学习的地方。因此，如果孩子们觉得基础打好了，他们就能真正开发注意力，然后放松。当你处于一种放松和开心的状态，学习就变成一件很容易的事情。
Alison said it was natural for children to be in the present.
艾莉森表示，活在当下对儿童来说非常自然。
The present – means ’now’. You’ll know it from the ’present tense’ in grammar.And people who practise mindfulness use this phrase a lot – to be in the present, or in the present moment.
“present”相当于“现在”。你应该知道它来自语法中的“现在时”。练习正念的人经常会使用这个词，“活在当下”。
It sounds simple, but actually it’s very hard to achieve.
听起来简单，实际上很难做到。
Well, Neil, it might be for an old chap like you, but for young people, Miss Mayo thinks it’s very natural.
好吧，尼尔。对你这样的老家伙可能比较难，但梅奥女士认为，对幼儿来说，这是一件非常自然的事情。
Fair enough. Being grounded, as she says, helps students concentrate and learn in a relaxed way.
有道理。 正如她所说，清楚地认识自己可以帮助孩子们用一种轻松的方式集中精力学习。
Grounded is another good adjective there – it means ’rational, sensible, clear thinking’.
Grounded也是一个形容词。意思是“理性的，明智的、思路清晰的”
So, she’s a fan of mindfulness. And there’s growing evidence behind its benefits.
所以，她是一个正念迷。越来越多证据可以证明它的益处。
Yes. The UK’s national health advisory body has recommended it to help treat conditions like depression and anxiety.
是的。英国国家卫生咨询机构推荐用正念法来治疗抑郁症和焦虑症。
Studies have shown it reduces levels of the stress hormone, cortisol.
研究证明它减少了压力荷尔蒙皮质醇。
And a new study has claimed that eating mindfully can actually help people to lose weight.
还有一项新研究表明饮食专心可以帮助人们减肥。
You mean eating slowly?
你的意思是吃得很慢？
Yeah, slowly and really experiencing and tasting the food. Not being distracted and not eating too much too fast!Anyway, Neil, is mindfulness taking over the world?
是的，细嚼慢咽，用心品尝食物。不要分心，也不要吃得太多或太快。总之，尼尔，是不是正念要统治世界了？
Well, not quite yet. There still aren’t many detailed studies on it – and some critics say the studies we have show a publication bias.In other words, only the positive results are published.
这倒没有。关于它的许多研究还有待深入，有些评论家称这些研究存在“发表偏见”。换句话说就是，只有积极的结果被发表出来了。
A bias is when you support something or someone in an unfair way, because of your preferences or beliefs.
Bias是指你支持某件事或某个人，完全按照自己的喜好或想法。
What seems certain is that mindfulness has entered into many aspects of modern life, at least here in the UK.Now, let’s look back at our question. I asked how many teachers in the UK have been trained in mindfulness.
可以确定的是正念已经进入现代生活的多个领域，至少在英国是这样。现在，回顾一下之前的问题。我问你英国有多少名教师接受了正念培训。
And I said 5,000.
然后我说5000。
Well, it was actually 5,000. Well done! According to the Mindfulness Initiative. And it keeps on growing.
对的，的确是5000。非常好！这个数据是由英国Mindfulness Initiative提供的，它还在不断增长。
So before we finish up, here’s another question that might be useful for our listeners – what’s the difference between mindfulness and meditation?
所以，在结束之前，有一个问题或许对我们的听众有点用处——正念和冥想之间有什么区别呢？
Aha – that’s not so easy to define.Meditation is the broader term. When you meditate you spend time quietly – focusing your mind - often for relaxation or spiritual purposes.Mindfulness is a particular a kind of meditation – when you try to empty your mind of thought. Does that make sense?
哈！这可不好说。冥想的含义更广泛一些。当你冥想的时候，你的时间流逝非常安静——集中注意力，目的是为了放松精神。而正念是一种特殊形式的冥想——你要尽力清空所有思绪。理解了吗？
Yeah, more or less. So we’ll let our listeners meditate on that answer.And before we empty our minds, let’s look back at today’s words.We had mindfulness, mindful and mindfully – they all relate to the particular practice of being only focused of what’s happening now.
嗯。多少有点懂了。所以我们要请听众们深入思考一下那个答案。在清空思绪之前，我们来回顾一下今天的单词。正念，留心的，谨慎地——他们都有“集中注意力在目前发生的事情上”的含义。
What’s happening now, or we could say – what’s happening in the present. People often focus on the past – thinking back about mistakes or happy memories…
现在所发生的事情，或许我们可以说当下所发生的事。人们总喜欢把执着于过去，回想过去犯下的错误或者快乐的记忆。
Or on the future – which can be full of worries.But by being in the present – you overcome these thoughts and fears.Next we had secular. It contrasts with ’religious’. So, while a church is a religious building, we also have secular buildings – like factories and shops and hospitals…
或者总想象着未来，可能会充满烦恼。但是活在当下，你会克服这些思绪以及恐惧。下一个是secular世俗的，它与religious“宗教的”正相反。那么，教堂是一种宗教建筑，我们也有世俗建筑，比如说工厂、商店和医院……
ll non-religious buildings, in other words!
换个词就是所有非宗教建筑。
Exactly. Now, tell me Neil, are you feeling grounded right now?
对！现在告诉我吧尼尔，你现在感觉清醒吗？
You’re asking if I’m thinking clearly and feeling connected to the world?Do you even have to ask, Catherine – I’m a very grounded person.
你是在问我是否思路清晰，能否感觉到与世界的联系吗？这还用问嘛？凯瑟琳，我是一个非常理智清醒的人。
You are, most of the time. Most of the time you’re naturally grounded, every now and again you get a bit panicked,but … some of us need to remember to slow down, chill out and meditate once in a while.
大多数时间你的确是。通常情况下你是非常自然地清醒着，偶尔会有点慌乱，但是……我们之中有人需要记住，慢下脚步，冷静一点，时不时冥想一下。
Yes, that would be meditate meaning to take quiet time to focus deeply on something.
是的，这就是冥想的含义，花点时间安静地想点东西。
Exactly. Now for more ways to improve your English I suggest you mindfully visit our Facebook, Twitter, Instagram and YouTube pages.
就是这样。现在为了更好地提高英语我建议大家谨慎地访问我们的facebook、twitter、instagram以及YouTube账号。
Yes, focus only on our pages. Don’t be distracted by anything else!
是的，专注于我们的网页， 不要被任何事情分心！
Bye!
再见！
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