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So I wanna talk about, again, two aspects within emotion.
现在我要从两个方面谈情感
The first, gradual change. The Second, more acute change.
首先，是渐进式变化，之后，是突发式变化
The gradual change is mindful meditation.
渐进式变化是一种专注冥想
Mindful meditation is arguably the most powerful intervention for bringing about calm and equanimity.
专注冥想可以带来安宁沉静，被认为是最有效的疗法
A lot of research on it. We're gonna spend a whole week talking about it.
有很多与其相关的研究。我们之后会用一周的时间讲专注冥想
Today what I wanna do is just to introduce it, the basic, the foundation of the spiral of mindfulness.
今天我只想做一个简单的介绍，讲一下专注力的螺旋曲线
Jon Kabatt-Zin who in many ways, is responsible for bringing serious research into this realm. He along with people like
从许多方面来说乔恩·卡巴特·辛在这个学科领域做了很多重要的研究，他和另外一些科学家
Tara Bennett-Goleman, people like Herbert Benson from the medical school here,
包括贝塔拉·内特-戈尔曼和哈佛医学院的
brought serious research to this Herbert Benson what was considered a mystical field.
一起在这个被认为很神秘的学科领域里做了很多重要研究
Cultivating mindfulness can lead to the discovery of deep realms of relaxation, calmness and insight within yourself.
对专注力的培养可以引领我们发现身心纾缓，自身宁静和洞察力的最高深的境界
The path to it in any moment lies no farther than your own body and mind and your own breathing.
通向这个境界的路径就在你的体内，脑中，和你自己的呼吸里
This is the amazing thing about mindfulness. The result that you'll see that I'll talk about when we talk about research, quite literally mind-boggling.
这就是专注力的奇妙之处，当我们讲到这些研究的时候，你们会看到那些研究结果是多么令人难以置信
I mean they change the way our mind works, transform our brain just by focusing on the breath, by focusing on parts of our body, by being present.
它们仅仅通过专注于呼吸和身体的某个部位，通过亲临现场改变了我们的思维方式，改造了我们的大脑
"All of us have the capacity to be mindful. All it involves is cultivating our ability to pay attention in the present moment."
"所有人都有专注的能力，关键在于开发我们在此时此刻全神贯注的能力"
