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Taiwan frantic world talk中英對照版(演講播放用)
- 1. 威廉斯教授課程 ppt 引用此 PPT ，請註明此 PPT 為 Pro f. Mark William s 201 2 年 4 月來台授課， 於公開演講及工作坊的簡報檔，使用 p p t 中英文版請先經南華正念中心 (N MC ) 許可，以免有盜用之誤。 南華正念中心 版權說明
- 3. Greetings from the University of Oxford 來自牛津大學的問候
- 4. Famous for its ancient libraries.......... 著名的古式圖書館 ……
- 5. The Warneford Hospital, Oxford 牛津渥福特醫院
- 6. The Oxford Mindfulness Centre (OMC) 牛津正念中心（ OMC ）
- 7. What is mindfulness? 什麼是正念？ – Definition 定義 – The frantic world 狂亂的世界 Why emotions do not switch off 為何情緒關 不掉 – Evolutionary perspective 演化的觀點 – Problem solving our emotions 用解決問題的方式處理我們的情緒 – The ‘driven-doing’ mode 行動驅策的模式 Consequences 結果 / 後果 Changing modes: from doing to being 改變模式：從行動模式到同在模式
- 8. What is mindfulness? 什麼是正念？ – Definition 定義 Why Why emotions do not switch off emotions do not switch off – The frantic world 狂亂的世界 – Evolutionary perspective – Problem solving our emotions – The ‘driven-doing’ mode Consequences Changing modes: from doing to being
- 9. Translation of ancient Pali word “sati” - “ awareness” / non-forgetfulness 古巴利語「娑提」的譯字 - 「覺察」 / 毋忘 – direct, open-hearted “knowing” 直接、敞開心胸的「知 」 Traditionally cultivated by 傳統上，用下列方式 培養 – meditation practices 禪修 Learning to pay attention 學習專注 – Moment by moment 一刻接著一刻 – Intentionally 有意的 – With curiosity and compassion 帶著好奇與慈悲 – living in a way that 以下列方式活著 – fosters compassion 培養慈悲 – deepens wisdom 深化智慧
- 10. I tend to walk quickly to get where I’m going without paying 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。 I tend not to notice feelings of physical tension or discomfort until 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。 It seems I am “running on automatic” without much awareness of what I’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。 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。 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. 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 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。 I find myself preoccupied with the future or the past. 我發現自己為未來或過去所佔據。
- 12. What is mindfulness? – Definition – The frantic world Why emotions do not switch off 為什麼情緒關不掉 – Evolutionary perspective 演化的觀點 – Problem solving our emotions – The ‘driven-doing’ mode Consequences Changing modes: from doing to being
- 13. Darwin (1872) 達爾文（ 1872 ） – Anger 憤怒 – Sadness 悲傷 – Disgust 憎惡 – Happiness 快樂 – Fear 害怕 Need to switch off or lose signal function 需關掉或丟棄信號功能
- 14. Critical process 批判的歷程 the inability to switch off something that evolved to be temporary 無法關掉那些演化上只是暫時的事物
- 15. What we seen in humans is a combination of 我們在人身上所看到的是下列的組合 – evolutionary old, automatic reactions 演化上古老的、自動的反應 Switch on AND OFF depending on contingencies 開與關是出於偶然，仰賴隨機 – evolutionary newer, strategic, representational and symbolic reactions (working “off-line”) 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） This ability to work ‘off-line’ helps solve problem 這種「離線」能力有助於解決問題
- 16. What is mindfulness? – Definition – The frantic world Why emotions do not switch off – Evolutionary perspective – Problem solving our emotions 用解決問題的方式處理情緒 – The ‘driven-doing’ mode Consequences Changing modes: from doing to being
- 21. Discrepancy-based processing 以差異（相差）為主的處理方式 – I had to compare 我必須比較 where I am now (current state) 我現在在哪裡（目前狀態） with 和 where I wanted to be (my destination or desired outcome) 我原本要到哪裡（目標或想要的結果） and 和 whereI did not want to be (my non-destination or outcome to be avoided) 我原本不想要去的地方（非目標或 必須避免的結果）
- 22. What is mindfulness? – Definition – The frantic world Why emotions do not switch off – Evolutionary perspective – Problem solving our emotions – The ‘driven-doing’ mode 行動驅策的模式 Consequences Changing modes: from doing to being
- 23. Judging discrepancies 判斷相差之處 Uses thoughts (conceptual) 運用想法（概念 式） Takes thoughts as real 把想法當成真的 Uses past and future 運用過去與未來 Keeps in mind what to avoid 記住要避開些什
- 24. u Where am I? 我現在在哪裡？ - over-stressed/ useless 壓力過度 / 無用感 u What do I want to be? 我要到哪裡 ？ - to be respected, to do well 受尊重、做得好 u What do I want to avoid? 我要避免 什麼？ - feeling low, weak, unvalued 低潮、虛弱、無價值感 Judging discrepancies Uses thought Thoughts as real Past and future Avoidant Automatic
- 25. E.g. Tiredness 例如：疲倦
- 26. What is mindfulness? – Definition – The frantic world Why emotions do not switch off – Evolutionary perspective – Problem solving our emotions – The ‘driven-doing’ mode Consequences 結果 Changing modes: from doing to being
- 27. Living in your head 住在大腦裡 “Over-writing” of experience by language- based planning 運用語言去計畫，過度書寫了經驗 – Seeing the external world? 看見外在世界了？ – Feeling the internal world? 感受到內在世界了？ – Nourishing mind or body? 滋養了心智還是身體 ？
- 28. Missing important information 錯失重要的訊息 – Tunnel vision 以管窺天 – Attentional blindness 注意的盲點
- 29. 2. Attentional blindness 注意的 盲點
- 30. Missing important information 錯失重要的訊息 – Tunnel vision 以管窺天 – Attentional blindness 注意的盲點 …….incidental effects of ‘over- writing’………………….. …… 過度書寫的連帶作用 ……
- 31. 用右腦畫畫
- 36. Mindfulness trains us to ‘come to our senses’ 正念訓練我們「回到我們的感官」 – Seeing as if for the first time 如同是第一次見面般
- 38. When does ‘living in head’ create problems? 何時「住在腦海裡」是個問題？ Eating disorders 飲食失衡 – Over-focus on body, weight, shape. 過度重視身體、體重、身材
- 39. Sample item: 樣本 how awake or tired you are 你有多清醒或多疲倦 Mode induction 模式入門 – Conceptual: 概念式 Think about the causes, meanings and consequences of…… 想一想… … 的成因、意義和結果 – Experiential: 經驗式 Focus your attention on the experience of …… 將你的注意放在… … 的經驗上 8 minutes 八分鐘
- 40. Imaginary meal procedure (Shafran et al.,1999) 想像式的進餐程序 – Participants asked to imagine eating a 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
- 41. Estimate of actual weight “How much do you think you weigh right now?” 實際體重的估計：「你認為你現在多重？」
- 42. Condition, p < .05 0.3 0.2 0.1 Mean Weight 0 change -0.1 -0.2 -0.3 Conceptual Experiential 概念性 經驗性
- 44. 1.4 1.2 1 0.8 Anorexic 厭食症 0.6 Controls 控制組 0.4 0.2 0 Conceptual Experiential 概念性 經驗性
- 45. Mindfulness trains us to ‘re-inhabit’ the body 正念訓練我們重新住在身體裡
- 46. Activities in a typical day? 典型一天的活動？
- 47. Exhaustion funnel 耗竭漏 斗 Sleep problems 睡眠問題 Lack of energy 沒有朝氣 Aches & pains 疼痛 Guilt 罪惡感 Joylessness Depressed mood 沒有喜悅 憂鬱的心情 Exhaustion 耗竭
- 48. Mindfulness invites us 正念邀請我們 – to see clearly what is nourishing and what is depleting 看清什麼是滋養的，什麼是耗能的 to take skilful action 以採取技巧性的行 動
- 49. What is mindfulness? – Definition – The frantic world Why emotions do not switch off – Evolutionary perspective – Problem solving our emotions – The ‘driven-doing’ mode Consequences Changing modes: from doing to being 改變模式：從行動模式到同在模式
- 50. “the patterns of mind that keep people trapped in emotional suffering are, fundamentally, the same patterns of mind that stand between all of us and the flowering of our potential for a more deeply satisfying way of being”. 「 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 一種深度滿足的方式存在）的心智 模式，根本上是一樣的。」
- 51. Automatic 自動的 vs intentional 有意的 Conceptual 概念式 vs direct experience 直 接經驗 Comparing 比較 vs letting be 接納 Thoughts as real vs thoughts as mental events 想法就是真的 想法是心智的事件 Avoidant 抗拒 vs approach (open) 靠近 / 開放 Past and future vs present moment 當下 過去與未來 Depleting 消耗 vs nourishing 滋養
- 52. 書：《正念：狂亂世界中的靜心 法》
Editor's Notes
- Enough Enough. These few words are enough. If not these words, this breath. If not this breath, this sitting here. This opening to the life we have refused again and again until now. Until now David Whyte Where Many Rivers Meet
- Have in mind a goal Also…..places to avoid Keep them in mind, and check in fomr time to time to assess progress
- Retrieve memory ..travelling back in time is an integral part of analysing where I went wrong ..
- travelling forward in time and looking for matching ROADSIGNS is an integral part of getting me back on track Comparing current state against wants and needs - automatically activated by perceived discrepancy Often concerned with avoidance of negative more than achievement of positive (wants vs needs) Uses ideas (thoughts and images) as proxies for reality Involves mental time travel
- Mental time travel I could mentally travel back to the past (where did I go wrong?) and forward to the future (which road must I take to avoid Portsmouth and get to Poole) I used the ability to hold in mind ideas , thoughts , and images Assuming them to be TRUE This process is used often, is necessary for everyday tasks, and works well so often
- Effects: “ Where I am now” is only seen as important for comparison to my goals (destination) and my fears [judgement] 2. (a) Uses ideas (thoughts and images) [empirical] and (b) As proxies for reality [induced] 3. Involve mental time travel [not stay in present for long] 4.Such comparisons/judgement is done regularly and automatically in response to perceived discrepancy If no current discrepancy (action proceeds smoothly) - mind wanders back to resolve past discrepancies/incompletion or forward to anticipate future discrepancies (when goal not reached or feared outcome ? And might have been avoided - implies »Smooth Problem-solving Results «
- Doing mode tries valiantly to help Hold in mind as ideas (thoughts and images) – sadness wish for peace of mind fear of failure & another episode of depression Take these ideas to be true (especially if consistent with mood) Compare regularly Use mental time travel to “help” “ Where did I go wrong” “ What is wrong with me?” “ Where will I end up if this carries on?”
- Stravinsky by Pablo Picasso
- Analogue study (N = 36) AN patient study (N =13) Conceptual processing in anorexic patients Analysing, judging, remembering “ I find it is kind of automatic, it’s almost like I’m torturing myself with little things that I perceive I have done wrong, I mean I still sometimes think back at things that I did when I was 10 or 11 and think why did I do that? And I can’t help it at all. It happens all the time, not just for important event or something particularly stressful but with anything. Just having a chat with somebody in the student corridor can be enough.” Controlling emotions and internal events, reduced focus on inner sensations and emotions “ Basically, so when things started to get worse, when my mood started to get worse, then I would just stop eating completely until it went away because I can’t handle my feelings. It’s like going to a dark place hiding until it goes away. I just don’t want them to come back. ”
- In both groups, mode of self-focus effects weight estimates after stressor. Positive figure represents feeling heavier, negative figure represents feeling lighter.
- The narrowing area of the circles illustrates the narrowing of one's life as we give up the things in life that we enjoy but seem ‘optional’. The result is that we stop doing activities things that would nourish us, leaving only work or other stressors that often deplete our resources. Professor Marie Asberg suggests that those of us who continue downwards are likely to be those who are the most conscientious workers, those whose level of self-confidence is closely dependent on their performance at work, i.e. those who are often seen as the best workers, not the lazy ones. The diagram also shows the sequence of accumulating ‘symptoms’ experienced by Andrew as the funnel narrowed and he became more and more exhausted.
- Note the use of ‘versus’…..need to guard against a new form of dualism, and goal oriented striving Change from a military metaphor to an ecological one: How to map the terrain: we use the body. Mindfulness - as a Mode of Mind Mindfulness can take any aspect of experience as its object - modes of mind are general processing styles that cut across specific contents Mindfulness is a cluster of INTERDEPENDENT features: intentionality present moment time focus lack of goal-striving radical acceptance/letting be - not judging as “good” or “bad” non-conceptual, direct, intuitive knowing of things as they are - knowing what is happening as it is happening a decentred/non-embedded relationship to thoughts and feelings - thoughts experienced as thoughts - meta-awareness approach rather than avoidance/escape motivation sensitivity to context of the moment