哈佛大学幸福课第十八课中英文讲义

哈佛大学幸福课第十八课中英文讲义大家好我叫JennySpriaStudent:Hieveryone.MynameisJennySpria.我在这向你们介绍AndI'mheretointroduceyouguys一个我发起的团体toanorganizationthatI'mstartingup.这个团体叫做哈佛舞蹈实验TheorganizationiscalledtheHarvardDanceExperiment.我们的初衷是Andtheideais想把哈佛所有不同的舞蹈团体都聚在一起tobringtogetherallthedifferentdancegroupsatHarvardand让他们为零起点初学者提供完备场所havethemofferself-containedworkshopsforcompletebeginners.所以我们的想法是And,sotheideaisthat让那些不懂跳舞peoplewhoreallydon'tknowhowtodance却对学习舞蹈有兴趣的人butareinterestedatlearning,能够从别的同学那尝试各种couldtryoutavarietiesofstylesthat哈佛现有的舞蹈风格arealreadyhereatHarvardfromotherstudents,并且有一个非正式的空间让大家聚到一块andjusthaveareallyinformalspaceforpeopletogettogether一起练习享受乐趣andexerciseandjusthavefun.所以如果你觉得自己可能感兴趣的话Soifyouthinkyoumightbeinterested,我们想核算感兴趣的同学的人数wearetryingtogaugehowmanypeoplemightbeinterested看看我们能否把这件事做成andseeifwecanmakethisreality.请加入Facebook群PleasejointheFacebookgroup,哈佛舞蹈实验或者发邮件到[e-mail][e-mail].谢谢Thankyou.掌声[Applause]嗨早上好Dr.TalBen-Shahar:Hi.Goodmorning.下面我们开始今天的内容Sohereiswhatwearegoingtodotoday.今天我们将讲完身心疗法Today,wearegoingtofinishupwiththemindbody.我们将会讲到睡眠Wearegoingtotalkaboutsleep.讲到触摸Wearegoingtotalkabouttouch.然后我们将继续到一个Andthenwearegoingtomoveontoatopicthat本人绝对很喜欢的主题就是爱情I'mabsolutelyinlovewithwhichislove.我们会谈到人际关系Wearegoingtotalkaboutrelationships.这个是我们上次课讲完的Wherewewerefinishedoflasttime-我们讲了身心的联系wetalkedaboutmindbodyconnection,我们讲了运动的重要性wetalkedabouttheimportanceofexercise,我们讲了正念冥想的重要性wetalkedabouttheimportanceofmindfulnessmeditation-它是如何实实在在地转化改变我们大脑的形态howitquiteliterallytransforms,changestheformofourbrain,使得前额皮质的左半边makingtheleftsideofprefrontalcortexmoreactive相对于右半边要更为活跃relativetotherightside.接着我们讲了呼吸的重要性和如何呼吸Andthenwetalkedabouttheimportanceofbreathingand如果我们能在一天中有计划地进行深呼吸howbreathingifit'sintroducedstrategicallythroughouttheday就能真正的改变我们的生活canquiteliterallychangeourlives-不管是等红灯时whetherit'sstandinginfrontofaredlight,还是早上醒来的第一件事whetherit'sthefirstthingwhenwewakeupinthemorning,还是我们进入教室时或是就现在whetherit'sasweentertheclassorrightnow.深呼吸深深的腹式呼吸Deepbreathing,deepbellybreathing让我们从或战或逃反应改变为changes,shiftsusfromthefightorflightresponse放松反应totherelaxationresponse.记住我们在本课程一开始Rememberoneofthethingsthat就说过的一句话那就是wetalkedaboutattheverybeginningofthecourseisthat我不会教给你们很多新的东西Iwillnotbeteachingyoumanynewthingshere.这就是一个很明显的例子Andthisisaclearexampleofthat.你们都知道怎么深深地正确地呼吸Youallknowhowtobreathedeeply,properly.你们从出生那天Youknewitfromthedayyouwereborn或出生那刻起就知道了orthemomentyouwereborn.但多年以来Butovertheyears,随着压力的不断升级并缺乏恢复withincreasinglevelsofstressandthelackofrecovery,多年来承受着逐渐增加的压力overtheyearswiththemountingpressure逐渐加快的现代生活速度andthespeedofmodernlife,我们给自己施加了限制we'vehadlimitationsimposedonus.我们一直承受着压力We'vebeenputunderstress;却没人教过我们如何恢复wehaven'tbeentaughthowtorecover.我们现在需要做的是逐渐去除这些限制Andwhatweneedtodonowischipawaythoselimitations;回到我们生来就喜欢的深度呼吸gobacktoourinnateinclinationofbreathingdeeply.当我们这么做时我们扭转了或战或逃反应Andwhenwedothat,wereversethefightorflight并创造了一个andcreateagrowthspiral由平常的幸福和深呼吸组成的生长螺旋betweencommonwellbeinganddeepbreathing-它会带来更多平常的幸福和更多的深呼吸thatleadstomorecommonwellbeingandmoredeepbreathing.下一个我想谈论的主题ThenexttopicthatIwanttotalkabout大家不要在课堂上应用回去再应用这主题是睡眠butIdon'twantyoutoapplytorightnowbutlaterissleep.下面是一些关于睡眠的数据Herearesomestatisticsaboutsleep.在爱迪生发明电灯泡之前SobeforeEdisoninventedthelightbulb,人们每24小时就平均睡10小时peoplesleptonaverageabout10hoursevery,every24hours.每天10小时10hoursaday.大多是在夜里睡觉但有时也在白天睡觉Mostofitatnight,butsometimesduringthedayaswell.现今平均每人在工作日期间Todaytheaveragepersongetsabout6.9hourssleep有6.9小时的睡眠时间duringtheweek周末则是7个半小时and7andahalfhoursofsleepontheweekend.这是全国的平均数据That'sthenationalaverage.至于大学生数据则有些不同Forcollegestudents,it'salittlebitdifferent.有多少人…这样我们来举手表决Howmanypeople-justsoIgetashowofhands-你们除了我之外有多少人howmanyofyou一晚上能睡足8小时的?好的otherthanmegetafull8hoursofsleepanight?OK.肯定不止这些人没举手的可能睡着了I'msuretherearemanymore.Theyareprobablyasleepnow.全国平均数据是:18岁到29岁的人中Sohereisthenationalaverage:between18and29yearolds,大约有4分之一的人有8小时的睡眠时间aboutaquarterget8hoursofsleep.75%的人没有足够的睡眠75percentdon'tgetenoughsleep.有些人需要7小时的睡眠Nowforsomepeopletheyneed7hours;有些人需要9小时有些人16小时不somepeopleneed9;some16-no.平均需要睡眠时间是8小时Theaverageis8.我们的睡眠时间都就在这个数上下波动Weallvarysomewherearoundthere.很少有人需要很少的睡眠thereareveryfewpeoplethatneedverylittlesleep也很少有人真的需要很多的睡眠andthereareveryfewpeoplethatactuallyneedalotofsleep.那我们如何知道自己需要多长的睡眠呢?Andhowdoweknowhowmuchsleepweneed?你什么时候自然醒?Whendoyouwakeupnaturally?我们什么时候睡觉我们什么时候疲劳?Whenwegotosleep,whenwearetired?我们可以这样估计睡眠时间大约是8小时左右Andthat'showwecangaugeit.It'saround8hours.现在有些人会说好吧Nowmanypeoplearesaying,OK.对我来说要睡8小时的话我一天要有30小时才行Formetoget8hourssleep,I'llneed30-hourdays.没有足够的时间去…那是一天的三分之一啊It'snotenoughto...It'sathirdof24hours.太多了我腾不出那么多时间That'stoomuch.Ican'taffordit.你可以腾出那么多时间如果你把它视作一种投资的话Wellyoucanafforditifyoulookatitasaninvestment,如果你把它当做一件优先要做的事的话ifyoumakeitapriority.你知道Youknow就像是商人去谈生意说it'slikeabusinesspersongoingmakingadealandsaying,在这笔交易上我负担不起10万美元wellIcan'taffordspending100,000dollarsonthisdeal.你要是白送出去自然负担不起Wellyoucan'taffordgivingitaway.But但是你会收到每年20%投资的回报whatifyouwillgetreturnoninvestmentof20percen