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.
想想這段陳述： 人類的大腦只開發了 10%。 身為神經科學家，我可以告訴各位， 雖然摩根費裡曼在說這句臺詞時， 是帶著讓他成為偉大 演員的那份認真嚴肅， 但這句陳述完全是錯的。
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.
事實是，人類用了 100% 的大腦。 大腦是個效率很高 且非常需要能量的器官， 它被充分利用， 而且雖然大腦已經被充分利用了， 仍然要面對資訊過載的問題。 環境中有太多資訊， 大腦無法全部處理。 為了要解決過載的問題， 進化就想出了一個解決方案， 那就是大腦的注意力系統。
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.
注意力讓我們 能夠注意、選擇， 並引導大腦的運算資源， 成為所有可得資源的一個子集。 我們可以把注意力 想成是大腦的領導人。 注意力到哪裡， 大腦的其他部分就會跟隨。 在某種意義上，它是你大腦的老闆。 在過去十五年間， 我一直在研究大腦的注意力系統。 在我們所有的研究中， 我一直對一個問題非常感興趣， 如果我們的注意力 的確是大腦的老闆， 它是個好老闆嗎？ 它有好好引導我們嗎？ 為了探究這個大哉問， 我想要知道三件事。 第一，注意力如何控制我們的感知？ 第二，為什麼它會讓我們失望， 常常會讓我們困惑和分心？ 第三，我們能否處理這種困惑， 我們能否訓練大腦有更佳的注意力？ 在我們生活中做事情時 能有更強、更穩的注意力。
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.
我想給大家一個簡短概念， 了解我們要如何來看待這件事。 一個非常切中要害的例子， 說明我們如何使用注意力。 我想用一個熟人的例子來解釋。 他後來成為我們合作的 一個大團體中的一員， 對他來說，注意力攸關生死。 想想醫療專業人士， 或消防隊員， 或士兵，或海軍陸戰隊。
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.
這是海軍陸戰隊隊長 傑夫戴維斯的故事。 各位從這個景可以看出 我要談的不是他在戰場上的事。 他是在一座橋上，位在佛羅裡達。 但他沒有看他周圍的景色， 沒有看這漂亮的遠景， 沒有注意到清涼的海風， 他以非常快的速度， 蓄意開車衝下那座橋。 後來他告訴我， 他得使盡全力才能不這麼做， 他剛從伊拉克回來。 雖然他的身體在橋上， 他的心、他的注意力 都還在數千英哩外。 他因為痛苦而緊握著手。 他滿腦子擔心，所以很出神， 他的記憶讓他很有壓力， 對未來感到恐懼。 我很高興他沒有奪走自己的生命。 因為，身為領導人， 他知道他並不是唯一 在受苦的人； 他的海軍陸戰隊 夥伴們可能也是如此。
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，他和我搭擋 進行一個前所未有的計畫， 讓我們測試並提供一種正念訓練， 對象是現役軍事人員。 但在我告訴各位正念訓練是什麼， 或該研究的結果之前， 我認為很重要的是要了解 在大腦中的注意力是怎麼運作的。
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.
我們在實驗室中， 許多關於注意力的研究 都有用到腦波記錄。 在這些腦波記錄過程， 受試者要戴很可笑的頭罩， 有點像泳帽，有內建電極。 這些電極會取得 正在發生中的腦電活動。 時間上的精淮度可以到毫秒。 我們就能看到很小，但能偵測到的 電壓波動隨著時間變化。 這麼做，我們就能非常精確地 畫出腦活動的時間圖。 在我們給研究受試者在螢幕上 看到一張面孔之後大約 170 毫秒， 我們發現有一個極可靠 且可偵測到的大腦特徵。 它就發生在頭皮後面。 就在腦中處理面孔的區域上方。 這個現象的發生非常可靠且淮時， 可以當作大腦的面孔偵測器， 我們甚至幫這個腦波要素 取了一個名字， 我們叫它 N170 要素。 我們在許多研究中都用到這個要素。 它讓我們能看見注意力可能 對我們的感知造成什麼影響。
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.
我想讓各位了解一下我們在實驗室中 做的是什麼實驗。 我們會給受試者看類似這樣的影像。 你們應該可以看到一張臉 以及一個景重迭在一起。 我們的做法是要求受試者 在觀看一系列這類重迭影像時， 控制他們的注意力。 在一些試驗中，我們請他們 把注意力放在臉孔上。 為了確保他們有做到， 我們請他們透過按鈕來告訴我們 這張臉是男性，還是女性。 在其他試驗中， 我們問他們，這個景 是在室內，還是室外？ 這樣，我們就能操控注意力， 並確認受試者是否有 真的照我們說的去做。 我們對注意力的假設是： 如果注意力真的有盡到 它的本分並影響到感知， 也許它的作用會類似擴大機。 這樣說的意思是， 當我們把注意力引導到臉孔時， 臉孔就會變得更清楚且更突出。 比較容易看到它。 但當我們把注意力引導到景時， 面孔就幾乎不會被感知到了， 因為我們正在處理景的資訊。
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.
我們想要做的 是去研究面部偵測的 腦波要素，N170， 看看它會不會改變， 是否是受試者注意力目標── 景或臉──的影響。 我們的發現如下。 我們發現，當他們注意臉孔時， N170 會變大。 當他們注意景時， 是圖上紅色的部分，比較小。 在藍線和紅線之間的落差， 是很強大的。 它告訴我們注意力── 注意力是實驗中唯一有改變的， 因為他們在兩種情況下 看的影像都是同一張── 因此是注意力改變了感知。 且它作用的速度很快。 看到臉的 170 毫秒內就有反應。 在我們的後續研究中， 我們想探究會發生什麼狀況、 我們要如何擾亂或減少那效應。 我們的預感是，如果把人 放到一個很有壓力的環境中， 如果用很讓人不舒服、 負面的影像來讓他們分心， 比如受苦或暴力的影像── 很不幸，就像在新聞上 會看到的那些── 這麼做可能會影響他們的注意力。 而我們發現結果的確如此。
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.
如果受試者在進行實驗時， 我們展示很有壓力的影像， 這個注意力落差會縮小， 它的力量會減少。 在我們的一些其他研究中， 我們想要探究的是，很好── 其實不好，壓力對大腦會有 這種影響，不是好消息── 但如果壓力真的能透過 外在的分心來對注意力 產生這麼強大的影響， 那要是我們不需要外在的分心， 而是讓自己分心呢？ 要做到這一點， 基本上，我們得要想出一種實驗， 在實驗中受試者要能 產生出他們自己的神遊。 也就是當我們正在進行某種任務時， 產生和任務無關的想法。 而要讓人神遊的訣竅， 其實就是要讓他們很無聊。 所以，希望現在這裡 沒有很多人正在神遊。 當人感到無聊時， 他們就會很樂意產生出 各種內容來讓自己忙著想。 所以我們發明出一種可能是 世界上最無聊的實驗之一。 所有的受試者要在 螢幕上看一系列的臉孔， 一張接著一張。 他們看到臉的時候就要按鈕。 大致上就這樣。 詭計在於，有時臉孔會上下顛倒， 發生的頻率非常低。 他們被告知在這種情況下不要回應。 很快我們就能辨別出 他們是否成功在神遊了， 因為連臉孔顛倒時 他們也會按下按鈕。 即使臉孔顛倒是很容易看出來的。 所以我們想要知道 人在神遊時會發生什麼事。 我們的發現是， 和環境中的外在壓力 以及外在分心很相似， 內在分心，也就是我們的神遊， 也會讓注意力的落差縮小。 它會減少注意力的力量。
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.
所有這些研究，告訴了我們什麼？ 它們告訴我們，注意力在影響 我們的感知上是很強大的， 雖然它很強大，它也很脆弱。 像壓力以及神遊， 都能減少它的力量。 但那些都是在非常 受控制的實驗室環境中。 在真實世界呢？ 在我們的日常生活中呢？ 現在呢？ 現在你的注意力在哪裡？ 為了要把它帶回來， 我想做個預測，預測你們在這場演說 剩下時間中的注意力。 你們淮備好了嗎？ 預測如下。 接下來的八分鐘，會有四分鐘 你都不會意識到我在說什麼。
(Laughter)
（笑聲）
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?
這是個挑戰，請保持注意力。 為什麼我會這麼說？ 我肯定會假設你們 接下來都會一直坐著， 在我說話時，很親切地注視著我。 但越來越多研究指出，我們會神遊， 我們不會把心留在手邊的工作上， 我們清醒的時候， 有 50% 的時間都是如此。 有可能只是小小地神遊一下， 有些私人的想法。 當神遊發生時， 可能會造成問題。 各位今天坐在這裡，神遊可能不會 有任何可怕的後果， 但想像一下，軍事領導人 在軍事簡報時錯過了四分鐘， 或法官在證詞時錯過了四分鐘。 或外科醫生或消防隊員 錯過任何時間。 這些情況的後果可能很可怕。 我們可能會問，為何我們要這樣做？ 我們為什麼這麼常神遊？
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，我們的大腦 是個靈敏的時間旅行大師。 它很容易就能做時間旅行。 如果把大腦比喻成音樂 播放器，我們會看到這個。 我們可以把大腦倒帶回到過去， 去回想已經發生過的事件，對吧？ 我們也可以快轉到未來， 去計畫我們接下來要做什麼。 我們經常會進入這種過去或未來的 心理旅行模式。 我們常常進入了也不自覺。 多數時候都不自覺， 即使在想保持注意力時也一樣。 想想看上回你想要讀一本書的時候， 看完了一頁卻不知道 那些字在說什麼。 我們會碰到這種情況。 碰到我們無意識地神遊時， 就會產生後果。 我們會犯錯。 有時我們會錯失關鍵資訊。 且我們會很難做決策。 更糟的是在我們碰到壓力的時候， 當我們無法招架的時候。 在我們倒帶時， 我們不僅是在想著過去， 我們會陷入過去中， 反覆思考、重新經歷，或後悔 已經發生的事件。
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.
或是在壓力之下， 我們會讓大腦快轉。 不只是很有生產力地在做計畫。 我們甚至會擔心還沒有發生的事件， 或是將它們給災難化， 而且它們可能根本不會發生。 所以這個時候，你可能會想，好， 神遊經常發生。 通常，它發生時，我們沒有意識。 在壓力下，它會更糟── 我們會更常以更強大的方式神遊。
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.
我們能不能做點什麼來改善？ 我很高興能告訴各位，答案是：能。 從我們的研究中，我們學到， 和受壓力且在神遊的大腦 相反的，就是正念的大腦。 正念是要有意識地把注意力 保持在我們當下的經驗上。 且對於發生的事沒有任何情緒反應。 正念就是要一直按著播放鍵， 經歷我們人生中的每一個時刻。 正念並不是一個概念。 它比較像是個練習， 你必須要體現正念模式 才能得到益處。 我們的工作，有很大一部分 是在提供方案給大家， 給予我們的受試者一組練習， 他們要每天做， 才能在人生中培養更多的正念時刻。 對於許多我們合作過的團體， 受到高度壓力的團體， 就像前面說的士兵、醫療專業人士， 對這些人，我們知道神遊 可能會有可怕的後果。 我們要確保能提供 給他們非常容易取得、 很少時間限制、訓練效果最好的， 讓他們能夠從中受益。 當我們做這些事時，我們會做追蹤， 不只追蹤他們的日常生活， 還有在他們所遇到最吃力的 情況下會發生什麼事。
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.
為什麼要這樣做？ 比如，我們想要在期末考季 提供這類的訓練給學生。 或是在納稅季提供訓練給會計師。 或是正在被部署出去的 士兵或海軍陸戰隊。 為什麼？ 因為在那些時刻， 他們的注意力最有可能是脆弱的， 因為他們有壓力、會神遊。 同時，在這些時刻中， 我們希望他們的注意力 是在最佳狀態， 他們的表現才會好。 在我們的研究中， 我們會讓他們做 一系列的注意力測驗。 我們會在他們開始有高壓力的時候 追蹤他們的注意力， 兩個月後，再次追蹤他們， 我們想知道是否有差異。 提供他們正念訓練是否有益處？ 我們能否保護他們在高壓力下 也不失去注意力？ 我們的發現如下。
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.
在高壓力時間區間中， 很不幸現實就是， 若我們袖手旁觀， 注意力會下降， 在這段高壓力時間區間結束時， 狀況比以前更糟。 但如果我們提供正念訓練， 我們能改善這點。 即使和其他團體一樣 在經歷高度壓力， 他們仍會保持穩定。 更讓人印象深刻的是， 如果大家採用我們的訓練方案， 做了比如八週的時間， 且他們每天都很投入去做正念練習， 去學習如何處在當下， 結果，他們會變得越來越好， 即使在高度壓力下也一樣。 了解最後的這一點很重要， 因為它給我們的暗示是， 正念練習很像是做運動： 如果你不做，就不會受益。 但如果你能進行正念練習， 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.
我想再回來談傑夫戴維斯隊長。 我在一開始提到， 他的海軍陸戰隊員參與了 我們最早的正念訓練方案。 他們所展現出來的 模式，很振奮人心。 我們在他們被部署到伊拉克之前 提供正念訓練給他們。 在他們返回時， 戴維斯隊長和我們分享了 他對於這個方案的益處有什麼感受。 他說，不像上次， 在這次部署之後， 他們更能處在當下。 他們能分辨出來， 他們不會那麼有反應。 在一些個案中，他們更能同理 他們互動的對象和彼此。 他說，在許多意義上， 他覺得我們提供的正念訓練方案 給了他們很重要的工具， 能保護他們， 不會罹患創傷後壓力症， 甚至能轉變成創傷後成長。 對我們而言，這非常棒。
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.
最後，戴維斯隊長和我── 這約是十年前的事，2008 年， 我們這些年來一直保持聯絡。 他自己持續做正念練習， 每天都做。 他獲得升遷成為少校， 最後從海軍陸戰隊退休。 他接著辦了離婚，然後再婚， 生了個孩子，取得企管碩士。 在他人生中所有這些 挑戰、轉變，以及喜悅中， 他都持續做正念練習。 命運的安排，幾個月前， 戴維斯隊長嚴重 心臟病發作，他 46 歲。 幾週前他打電話給我。 他說：「我想告訴你一件事。 我知道治療我的醫生們 救了我的心臟， 但正念卻救了我的命。 我因為當下的注意力， 攔下了救護車， 最後是這臺救護車送我 到醫院。」──他自己， 當恐懼和焦慮發生時，他有 清楚的大腦能保持注意力， 沒被它們控制住── 他說：「對我而言， 這些是正念帶來的禮物。」 知道他沒事，我鬆了一口氣。 但看到他能轉變他自己的 注意力，讓我感到很振奮。 他從有一個很糟的老闆── 幾乎讓他開車衝下橋的 注意力系統── 變成有個靈敏的領導人和指導者， 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.
所以最後我想要分享 我對各位的行動呼籲。 如下。 對你的注意力保持注意力。 好嗎？ 對你的注意力保持注意力， 把正念訓練納入你每日的 健康工具包當中， 才能馴服你自己的神遊大腦， 讓你的注意力成為你人生中 值得信任的指導者。
Thank you.
謝謝。
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