taiwan frantic world talk中英對照版(演講播放用)
TRANSCRIPT
威廉斯教授課程 ppt
引用此 PPT,請註明此 PPT 為 Prof.
Mark Williams 2012 年 4 月來台授課,於公開演講及工作坊的簡報檔,使用 ppt中英文版請先經南華正念中心(NMC)許可,以免有盜用之誤。
南華正念中心 版權說明
What is mindfulness? What is mindfulness? 什麼是正念?什麼是正念?– Definition Definition 定義定義– TheThe frantic world frantic world 狂亂的世界狂亂的世界
Why emotions do not switch off Why emotions do not switch off 為何情緒為何情緒關不掉關不掉– Evolutionary perspective Evolutionary perspective 演化的觀點演化的觀點– Problem solving our emotions Problem solving our emotions
用解決問題的方式處理我們的情緒用解決問題的方式處理我們的情緒– The ‘driven-doing’ mode The ‘driven-doing’ mode 行動驅策的模式行動驅策的模式
Consequences Consequences 結果結果 // 後果後果 Changing modes: from doing to beingChanging modes: from doing to being
改變模式:從行動模式到同在模式改變模式:從行動模式到同在模式
What is mindfulness? What is mindfulness? 什麼是正念?什麼是正念?– Definition Definition 定義定義– The frantic world The frantic world 狂亂的世界狂亂的世界
Why emotions do not switch offWhy emotions do not switch off– Evolutionary perspectiveEvolutionary perspective– Problem solving our emotionsProblem solving our emotions– The The ‘‘driven-doingdriven-doing’’ mode mode
ConsequencesConsequences Changing modes: from doing to Changing modes: from doing to
beingbeing
Translation of ancient Pali word “sati” - Translation of ancient Pali word “sati” -
“ “awareness” / non-forgetfulnessawareness” / non-forgetfulness
古巴利語「娑提」的譯字古巴利語「娑提」的譯字 -- 「覺察」「覺察」 // 毋忘毋忘– direct, open-hearted “knowing” direct, open-hearted “knowing” 直接、敞開心胸的直接、敞開心胸的「知」「知」
Traditionally cultivated by Traditionally cultivated by 傳統上,用下列方式培傳統上,用下列方式培養養– meditation practices meditation practices 禪修禪修
Learning to pay attention Learning to pay attention 學習專注學習專注– Moment by moment Moment by moment 一刻接著一刻一刻接著一刻– Intentionally Intentionally 有意的有意的 – With curiosity and compassion With curiosity and compassion 帶著好奇與慈悲帶著好奇與慈悲
– living in a way that living in a way that 以下列方式活著以下列方式活著– fosters compassion fosters compassion 培養慈悲培養慈悲– deepens wisdom deepens wisdom 深化智慧深化智慧
Why is it needed? Why is it needed? 為什麼需要正念?為什麼需要正念?
I tend to walk quickly to get where II tend to walk quickly to get where I’’m going without paying m going without paying attention to what I experience along the way. attention to what I experience along the way.
我常快速地到達我要去的地方,卻未注意沿途的風景。我常快速地到達我要去的地方,卻未注意沿途的風景。 I tend not to notice feelings of physical tension or discomfort until I tend not to notice feelings of physical tension or discomfort until
they really grab my attention. they really grab my attention. 我常未注意身體緊張或不適的感覺,直到它們真的擷取我的注意。我常未注意身體緊張或不適的感覺,直到它們真的擷取我的注意。 It seems I am It seems I am ““running on automaticrunning on automatic”” without much awareness of without much awareness of
what Iwhat I’’m doing.m doing. 我似乎常不自覺地「自動導航」,未能覺察自己正在做些什麼。我似乎常不自覺地「自動導航」,未能覺察自己正在做些什麼。 I rush through activities without being really attentive to them.I rush through activities without being really attentive to them. 我趕過一個活動接著一個活動,未付出太多注意。我趕過一個活動接著一個活動,未付出太多注意。 I get so focused on the goal I want to achieve that I lose touch I get so focused on the goal I want to achieve that I lose touch
with what I am doing right now to get there.with what I am doing right now to get there. 我太過專注在我想要達成的目標,而疏忽為達成目標的過程中所做的事我太過專注在我想要達成的目標,而疏忽為達成目標的過程中所做的事 I find myself listening to someone with one ear, doing something I find myself listening to someone with one ear, doing something
else at the same time.else at the same time. 我發現自己常一邊聽著別人,另一邊卻同時做著其他事情。我發現自己常一邊聽著別人,另一邊卻同時做著其他事情。 I find myself preoccupied with the future or the past. I find myself preoccupied with the future or the past. 我發現自己為未來或過去所佔據。我發現自己為未來或過去所佔據。
What is mindfulness?What is mindfulness?– DefinitionDefinition– TheThe frantic world frantic world
Why emotions do not switch off Why emotions do not switch off
為什麼情緒關不掉為什麼情緒關不掉– Evolutionary perspective Evolutionary perspective 演化的觀點演化的觀點– Problem solving our emotionsProblem solving our emotions– The The ‘‘driven-doingdriven-doing’’ mode mode
ConsequencesConsequences Changing modes: from doing to beingChanging modes: from doing to being
Darwin (1872) Darwin (1872) 達爾文(達爾文( 18721872 ))– Anger Anger 憤怒憤怒– Sadness Sadness 悲傷悲傷– Disgust Disgust 憎惡憎惡– Happiness Happiness 快樂快樂– Fear Fear 害怕害怕
Need to switch off or lose signal Need to switch off or lose signal function function 需關掉或丟棄信號功能需關掉或丟棄信號功能
Critical process Critical process 批判的歷程批判的歷程 the inability to switch off something the inability to switch off something
that evolved to be temporarythat evolved to be temporary
無法關掉那些演化上只是暫時的事物無法關掉那些演化上只是暫時的事物
What we seen in humans is a What we seen in humans is a combination of combination of
我們在人身上所看到的是下列的組合我們在人身上所看到的是下列的組合– evolutionary old, automatic reactionsevolutionary old, automatic reactions 演化上古老的、自動的反應演化上古老的、自動的反應
Switch on AND OFF depending on Switch on AND OFF depending on contingencies contingencies 開與關是出於偶然,仰賴隨機開與關是出於偶然,仰賴隨機
– evolutionary newer, strategic, representational evolutionary newer, strategic, representational and symbolic reactions (working and symbolic reactions (working ““off-lineoff-line””) )
演化上較新的、策略性的、表徵性的與符號性的反應演化上較新的、策略性的、表徵性的與符號性的反應 (「離線」作業)(「離線」作業)
This ability to work This ability to work ‘‘off-lineoff-line’’ helps helps solve problesolve problemm
這種「離線」能力有助於解決問題這種「離線」能力有助於解決問題
What is mindfulness?What is mindfulness?– DefinitionDefinition– The frantic worldThe frantic world
Why emotions do not switch offWhy emotions do not switch off– Evolutionary perspectiveEvolutionary perspective– Problem solving our emotions Problem solving our emotions
用解決問題的方式處理情緒用解決問題的方式處理情緒– The The ‘‘driven-doingdriven-doing’’ mode mode
ConsequencesConsequences Changing modes: from doing to Changing modes: from doing to
beingbeing
Discrepancy-based processingDiscrepancy-based processing
以差異(相差)為主的處理方式以差異(相差)為主的處理方式– I had to compare I had to compare 我必須比較我必須比較
where I am now (current state) where I am now (current state)
我現在在哪裡(目前狀態)我現在在哪裡(目前狀態) with with 和和 where I wanted to be (my destination or desired where I wanted to be (my destination or desired
outcome) outcome) 我原本要到哪裡(目標或想要的結果)我原本要到哪裡(目標或想要的結果) andand 和和 where I did not want to be (my non-destination or where I did not want to be (my non-destination or
outcome to be avoided) outcome to be avoided) 我原本不想要去的地方(非目標或我原本不想要去的地方(非目標或必須避免的結果)必須避免的結果)
What is mindfulness?What is mindfulness?– DefinitionDefinition– TheThe frantic world frantic world
Why emotions do not switch offWhy emotions do not switch off– Evolutionary perspectiveEvolutionary perspective– Problem solving our emotionsProblem solving our emotions– The The ‘‘driven-doingdriven-doing’’ mode mode 行動驅策的模式行動驅策的模式
ConsequencesConsequences Changing modes: from doing to beingChanging modes: from doing to being
Judging discrepancies Judging discrepancies 判斷相差之處判斷相差之處
Uses thoughts (conceptualUses thoughts (conceptual) ) 運用想法(概念式)運用想法(概念式)
Takes thoughts as real Takes thoughts as real 把想法當成真的把想法當成真的
Uses past and future Uses past and future 運用過去與未來運用過去與未來
Keeps in mind what to avoidKeeps in mind what to avoid 記住要避開些什麼記住要避開些什麼
Automatic Automatic 自動性自動性
Judging discrepancies Uses thought Thoughts as realPast and future Avoidant Automatic
A.A. Where am I? Where am I? 我現在在哪裡?我現在在哪裡?- over-stressed/ useless- over-stressed/ useless壓力過度壓力過度 // 無用感無用感
B.B. What do I want to be?What do I want to be? 我要到哪裡?我要到哪裡?- - to be respected, to do well to be respected, to do well 受尊重、做得好受尊重、做得好
C.C. What do I want to avoid?What do I want to avoid? 我要避免什我要避免什麼?麼?- feeling low, weak, unvalued - feeling low, weak, unvalued
低潮、虛弱、無價值感低潮、虛弱、無價值感
What is mindfulness?What is mindfulness?– DefinitionDefinition– The frantic worldThe frantic world
Why emotions do not switch offWhy emotions do not switch off– Evolutionary perspectiveEvolutionary perspective– Problem solving our emotionsProblem solving our emotions– The The ‘‘driven-doingdriven-doing’’ mode mode
Consequences Consequences 結果結果 Changing modes: from doing to beingChanging modes: from doing to being
Living in your head Living in your head 住在大腦裡住在大腦裡
““Over-writingOver-writing”” of experience by language- of experience by language-
based planning based planning 運用語言去計畫,過度書寫了經驗運用語言去計畫,過度書寫了經驗
– Seeing the external world? Seeing the external world? 看見外在世界了?看見外在世界了?
– Feeling the internal world? Feeling the internal world? 感受到內在世界了?感受到內在世界了?
– Nourishing mind or body? Nourishing mind or body? 滋養了心智還是身體?滋養了心智還是身體?
Missing important informationMissing important information
錯失重要的訊息錯失重要的訊息– Tunnel vision Tunnel vision 以管窺天以管窺天
– Attentional blindness Attentional blindness 注意的盲點注意的盲點
Missing important informationMissing important information
錯失重要的訊息錯失重要的訊息– Tunnel vision Tunnel vision 以管窺天以管窺天
– Attentional blindness Attentional blindness 注意的盲點注意的盲點
………….incidental effects of .incidental effects of ‘‘over-over-writingwriting’…………………’…………………....
………… 過度書寫的連帶作用過度書寫的連帶作用…………
Mindfulness trains us to Mindfulness trains us to ‘‘come to come to
our sensesour senses’’
正念訓練我們「回到我們的感官」正念訓練我們「回到我們的感官」– Seeing as if for the first timeSeeing as if for the first time
如同是第一次見面般如同是第一次見面般
When does When does ‘‘living in headliving in head’’ create create
problems? problems?
何時「住在腦海裡」是個問題?何時「住在腦海裡」是個問題?
Eating disorders Eating disorders 飲食失衡飲食失衡– Over-focus on body, weight, shape.Over-focus on body, weight, shape.
過度重視身體、體重、身材過度重視身體、體重、身材
Sample item: Sample item: 樣本樣本how awake or tired you are how awake or tired you are 你有多清醒或多疲倦你有多清醒或多疲倦
Mode induction Mode induction 模式入門模式入門 – Conceptual: Conceptual: 概念式概念式
Think about the causes, meanings and Think about the causes, meanings and consequences ofconsequences of…………
想一想想一想…………的成因、意義和結果的成因、意義和結果– Experiential: Experiential: 經驗式經驗式
Focus your attention on the experience of Focus your attention on the experience of …………將你的注意放在將你的注意放在…………的經驗上的經驗上
8 minutes 8 minutes 八分鐘八分鐘
Imaginary meal procedure (Shafran et Imaginary meal procedure (Shafran et al.,1999) al.,1999)
想像式的進餐程序想像式的進餐程序
– Participants asked to imagine eating a Participants asked to imagine eating a fattening food for a period of 2 minutes.fattening food for a period of 2 minutes.
請參與者想像吃一種會變胖的食物兩分鐘請參與者想像吃一種會變胖的食物兩分鐘
Estimate of actual weight Estimate of actual weight ““How much How much
do you think you weigh right now?do you think you weigh right now?””
實際體重的估計:「你認為你現在多重?」實際體重的估計:「你認為你現在多重?」
-0.3
-0.2
-0.1
0
0.1
0.2
0.3
Conceptual Experiential
Mean
Weig
ht
ch
an
ge
Condition, p < .05
概念性 經驗性
Mindfulness trains us to Mindfulness trains us to ‘‘re-inhabitre-inhabit’’
the body the body 正念訓練我們重新住在身體裡正念訓練我們重新住在身體裡
Exhaustion funnel 耗竭漏斗
Aches & pains疼痛
Sleep problems睡眠問題 Lack of energy
沒有朝氣Guilt 罪惡感
Joylessness沒有喜悅
Depressed mood憂鬱的心情
Exhaustion耗竭
Mindfulness invites us Mindfulness invites us 正念邀請我們正念邀請我們– to see clearly what is nourishing and what is to see clearly what is nourishing and what is
depleting depleting
看清什麼是滋養的,什麼是耗能的看清什麼是滋養的,什麼是耗能的
to take skilful actionto take skilful action 以採取技巧性的行動以採取技巧性的行動
What is mindfulness?What is mindfulness?– DefinitionDefinition– The frantic worldThe frantic world
Why emotions do not switch offWhy emotions do not switch off– Evolutionary perspectiveEvolutionary perspective– Problem solving our emotionsProblem solving our emotions– The The ‘‘driven-doingdriven-doing’’ mode mode
ConsequencesConsequences Changing modes: from doing to beingChanging modes: from doing to being
改變模式:從行動模式到同在模式改變模式:從行動模式到同在模式
““the patterns of mind that keep the patterns of mind that keep people trapped in emotional people trapped in emotional suffering are, fundamentally, suffering are, fundamentally, the same patterns of mind that the same patterns of mind that stand between all of us and the stand between all of us and the flowering of our potential for a flowering of our potential for a more deeply satisfying way of more deeply satisfying way of being”.being”.
「「讓人困於情緒折磨的心智模式,與讓人困於情緒折磨的心智模式,與阻礙我們的潛能開花結果(以能用阻礙我們的潛能開花結果(以能用一種深度滿足的方式存在)的心智一種深度滿足的方式存在)的心智模式,根本上是一樣的。模式,根本上是一樣的。」」
Automatic Automatic 自動的自動的 vs vs intentional intentional 有意的有意的 Conceptual Conceptual 概念式概念式 vs vs direct experiencedirect experience 直接直接
經驗經驗 Comparing Comparing 比較比較 vs vs letting be letting be 接納接納 Thoughts as realThoughts as real vs vs thoughts as mental thoughts as mental
events events
想法就是真的想法就是真的 想法是心智的事件想法是心智的事件 Avoidant Avoidant 抗拒抗拒 vs vs approach (open)approach (open) 靠近靠近 // 開開
放放 Past and futurePast and future vs vs present moment present moment 當下當下 過去與未來過去與未來 Depleting Depleting 消耗消耗 vs vs nourishing nourishing 滋養滋養