"我想說，有一種方法可以保持理智。我想說的是，你可以擺脫過去在你身上發生的瘋狂行為。只是簡單地回憶你的思維過程。它只是靜靜地坐著，回憶過去，就像真的回到當初，歷歷在目。只是回憶，不干涉，甚至不評判，因為當你判斷你失去了純粹的客觀目擊者。當你說“這很好，這很糟糕”的時候，你就已經跳到思考的過程了。
It takes a little time to create a gap between the witness and the mind. Once the gap is there, you are in for a great surprise, that you are not the mind, that you are the witness, a watcher.And this process of watching is the very alchemy of real religion. Because as you become more and more deeply rooted in witnessing, thoughts start disappearing. You are, but the mind is utterly empty.That’s the moment of enlightenment. That is the moment that you become for the first time an unconditioned, sane, really free human being.” — Osho
這需要花一點時間在單純的回憶和思考間創造一點區隔。一旦有區隔，你就會大吃一驚，你不是聰明者，你是目擊者，一個觀看者。這個觀看的過程是真正宗教的煉金術。因為隨著你越來越深地紮根於觀看，思想開始逐漸消失。你還是你，但頭腦是完全空的。這就是啟蒙的時刻。這是你第一次成為一個無條件的，理智的，真正自由的人。— Osho
When people consciously practice gratitude, they are likely getting higher flows of reward-related neurotransmitters, like dopamine. Research suggests that when people practice gratitude, they experience a general alerting and brightening of the mind, and that’s probably correlated with more of the neurotransmitter norepinephrine.
當人們有意識地練習感恩時，他們可能會得到更多的與獎勵相關的神經遞質，比如多巴胺。研究表明，當人們練習感恩時，他們會經歷一種普遍的頓悟和正向精神，這可能與較多的 neurotransmitter norepinephrine(神經傳遞去甲腎上腺素)相關。
What’s more, research has also shown that it’s possible to slow the loss of our brain cells. Normally, we lose about 10,000 brain cells a day. That may sound horrible, but we were born with 1.1 trillion. We also have several thousand born each day, mainly in the hippocampus, in what’s called neurogenesis. So losing 10,000 a day isn’t that big a deal, but the net bottom line is that a typical 80 year old will have lost about 4 percent of his or her brain mass — it’s called “cortical thinning with aging.” It’s a normal process.
更重要的是，研究還表明，我們有可能減緩腦細胞的流失。正常情況下，我們每天會損失大約1萬個腦細胞。這聽起來很可怕，但我們出生的時候有1.1萬億。我們每天也有幾千細胞長出，主要是在海馬體中，也就是所謂的neurogenesis(神經元的成長)。所以每天損失1萬細胞並不是什麼大不了的事情，但總的來說，80歲的人會失去大約4%的大腦細胞——這被稱為“隨著年齡的增長，皮質變薄”。這是一個正常的過程。
But in one study, researchers compared meditators and non-meditators. In the graph to the left, the meditators are the blue circles and the non-meditators are the red squares, comparing people of the same age. The non-meditators experienced normal cortical thinning in those two brain regions I mentioned above, along with a third, the somatosensory cortex.
但在一項研究中，研究人員比較了冥想者和非冥想者。在左邊的圖中，冥想者是藍色的圓圈，而非冥想者是紅色的方塊，比較相同年齡的人。非冥想者在我上面提到的那兩個腦區經歷了正常的皮質變薄，還有第三個軀體感覺皮層。
However, the people who routinely meditated and “worked” their brain did not experience cortical thinning in those regions.
然而，那些經常冥想和“工作”的人在這些區域沒有大腦皮層變薄。
Kristin Neff, from Texas University, tried to introduce a new concept, called self-compassion — queting one’s inner critic and replace it with a voice of support, understanding and care. This time I will say few more words about each of the components of self-compassion.
來自Texas 大學的Kristin Neff試圖引入一種新的概念，叫做“自我同情”，這是一種對內心的質問，取而代之的是支援、理解和關心的聲音。這一次，我將對自我同情的每一個組成部分再多說明幾句。
There are three main components of self-compassion:
自我同情有三個主要組成部分:
1.Self kindness (vs. self judgement). This is an active component. It is more than an attitude. It is actively seeking what is helping and soothing us, what is helping us to heal, repair and regenerate faster.
1.自我仁慈(vs.自我判斷)。這是一個活躍的部分。這不僅僅是一種態度。它正在積極地尋找幫助和撫慰我們的東西，幫助我們更快地治癒、修復和再生。
2.Common humanity (vs. isolation). Very often, when something inconvenient happen to us, we ask: Why me?. We need to understand than nothing is perfect. Sometimes life goes wrong. We do not need to isolate ourselves, to suffer in silence, as this happen to us, Us as the big Ego, the most important being on Earth. Even if this is the trend, the mistake that everyone consider it as a normal fact. It is better to be connected. To not be cut off from others. We are not the only one suffering, There are others like us, and all of us are part of a bigger sphere, called humanity.
2。大多數的人(vs.孤獨的人)。很多時候，當我們遇到不如意的事情時，我們會問:為什麼是我?我們需要瞭解，沒有任何事情都能一直順遂的。有時候生活過的不好。我們不需要孤立自己，也不需要默默承受，因為這每個人都會發生，是存在地球上的事情。甚至是一種趨勢，還讓每個人都認為這是很正常的事。和他人有所連結事比較好的事情，不要與人隔絕。我們不是唯一一個受苦受難的人，也有像我們這樣的人，我們所有人都是一個更大的領域的一分子，叫做人。
3.Mindfulness (vs. over-identification). Notice your suffering. Try to be with is as it is. Do not avoid it. In doing this, you will become more powerful, more courageous. Emotionally, many of us are in constant pain, due to our self-critic component of our personality. This is not needed. This can and must be changed. We need to be supportive and confident with ourselves. If a problem appear, we do not need to go straight in problem solving mode, and then struggle to solve it right away. Some problems take time, some are never meant to be solved. This is not the optimal attitude. Try to observe first, to estimate and to realize that this could be difficult. Not to use all our resources to solve what we consider to be a problem. Most of the problems are somewhere in the future. If we are in the present, many of the problems are not here. Like Mark Twain used to say: “In my life i have a big number of problems and difficulties, and most of them never happen.”
3.心感(vs.過度在意)。你感覺到痛苦時，嘗試和它相處，不要逃避。這樣做，你會變得更強大，更勇敢。在情感上，我們中的許多人都處於持續的痛苦之中，這是由於我們性格中自我批評的部分造成。這不是必要的，而這是可以且必須改變的。我們需要對自己鼓勵和對自己有自信。如果出現問題，我們不需要直接在解決問題的狀態，然後努力解決它。有些問題需要時間，有些問題永遠也解決不了。這不是最佳的態度，應該先試著觀察，估計和認識到這可能是困難的。不要用我們所有的資源來解決我們認為的問題，大部分的問題都在未來的某個地方。如果我們一直處在現在，許多問題不在這裡。就像馬克吐溫曾經說過的:“在我的生活中，我有很多的問題和困難，而且大多數都不會發生。”
Consider all these thoughts for a moment, and do your gram of practical action.
花點時間思考所有這些想法，和嘗試付諸實踐。
原英文網址: https://medium.com/@mihalachecatalin/self-compassion-meditation-and-happiness-fe05792bfd80
ps.練習英文翻譯，不可盡信中文
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