Now, the prefrontal cortex, that youngest part of our brain from an evolutionary perspective, it understands on an intellectual level that we shouldn"t smoke. And it tries its hardest to help us change our behavior, to help us stop smoking, to help us stop eating that second, that third, that fourth cookie. We call this cognitivecontrol. We"re using cognition to control our behavior. Unfortunately, this is also the first part of our brain that goes offline when we get stressed out, which isn"t that helpful.
perspective[pr"spektv]：n. 远景；看法；透视；adj. 透视的
cognitive["kɑɡntv]：adj. 认识的；认知的；有认识力的
其实，前额叶皮质，从进化的角度来看，那是我们大脑最年轻的部份，它明白，理智上我们不应该抽烟。然后它尝试尽最大的努力，去帮助我们改变自己的行为、帮助我们戒烟、帮助我们戒掉吃第二块、第三块、第四块曲奇饼。我们称之为「认知控制」。我们用认知去控制自己的行为。很不幸的是，当我们过度劳累时，这也是我们脑袋里，率先离线的部份，所以不太能够帮得上忙。
Now, we can all relate to this in our own experience. We"re much more likely to do things like yell at our spouseor kids when we"re stressed out or tired, even though we know it"s not going to be helpful. We just can"t help ourselves.
spouse[spas]：n. 配偶
其实我们大家都可以找到自己类似的经验。当我们压力过大或是很劳累时，我们有很大的可能，会向自己的伴侣或小孩吼叫，虽然我们知道，这样的吼叫并没有帮助。只是我们控制不了自己。
When the prefrontal cortex goes offline, we fall back into our old habits, which is why this disenchantmentis so important. Seeing what we get from our habits helps us understand them at a deeper level--to know it in our bones so we don"t have to force ourselves to hold back or restrain ourselves from behavior. We"re just less interested in doing it in the first place.
disenchantment[dsn"tɑntmnt]：n. 失望；不抱幻想
在前额叶皮质处于离线状态时，我们会坠落回老习惯，这是为什么觉悟是这么的重要。明白我们如何养成习惯可以帮助我们从更深的层次去了解它们--让我们从骨子里去明白，那我们就不需要再强逼自己去憋住或是去遏止自己的行为。我们只是在一开始的时候没兴趣去做这件事。
And this is what mindfulness is all about: Seeing really clearly what we get when we get caught up in our behaviors, becoming disenchanted on a viscerallevel and from this disenchanted stance, naturally letting go.
visceral["vsrl]：adj. 发自肺腑的；内脏的
这就是冥想：当我们被自己的行为绊住的时候，要看清楚我们得到的是什么，发自内心层次的觉悟，在觉悟的状态下，自然地停止这种行为。
This isn"t to say that, poof, magically we quit smoking. But over time, as we learn to see more and more clearly the results of our actions, we let go of old habits and form new ones.
這並不是，神奇的 " 噗 "的一声，我们就戒烟了。而是日积月累，当我们学会看得愈来愈清楚 我们行为所导致的结果，我们就会摒除掉老习惯，而养成了新的习惯。
The paradoxhere is that mindfulness is just about being really interested in getting close and personal with what"s actually happening in our bodies and minds from moment to moment. This willingness to turn toward our experience rather than trying to make unpleasant cravings go away as quickly as possible. And this willingness to turn toward our experience is supported by curiosity, which is naturally rewarding.
paradox["prdɑks]：n. 悖论；似非而是的论点；自相矛盾的话
willingness["wlns]：n. 乐意；愿意
craving["krev]：n. 渴望；热望；动词crave的现在分词.
吊诡的是，冥想是，打从内心的感到有兴趣，每时每刻地去仔细体会到底我们的身体和心智，发生了什么事。将这种意愿转换成我们的体验而不是尝试尽快地把不好的瘾念去除。而将我们的意愿转换成体验是源自好奇，那是先天性的奖励。
What does curiosity feel like? It feels good. And what happens when we get curious? We start to notice that cravings are simply made up of body sensations--oh, there"s tightness, there"s tension, there"s restlessness--and that these body sensations come and go. These are bite-size pieces of experiences that we can manage from moment to moment rather than getting clobberedby this huge, scary craving that we choke on.
clobber["klɑbr]：v. 狠揍；不断地打击；彻底打垮；使受到严重的经济损失
choke[tok]：vi. 窒息；阻塞；说不出话；vt. 使窒息；阻塞；抑制；使说不出话；n. 窒息；阻塞；阻风门
好奇的感觉是怎样的呢？感觉很好。我们感到好奇的时候会发生什么事情呢？我们会开始察觉到，瘾念其实单就是从身体的感官所造成 -- 噢，那里很紧张，那边有压力，那边烦躁不安-- 这些身体的感觉来来去去。这些都是我们时时刻刻都可以处理好的小体验，而不是被这巨大可怕的瘾念所击倒。
In other words, when we get curious, we step out of our old, fear-based, reactive habit patterns, and we step into being. We become this inner scientist where we"re eagerly awaiting that next data point.
换句话说，当我们感到好奇時，我们就走出旧有的、恐惧为本的、回应式的习惯模式，我们从而踏进了当下。我们成为了热切地期待着下一个数据点的内心科学家。
Now, this might sound too simplistic to affect behavior. But in one study, we found that mindfulness training was twice as good as gold standard therapy at helping people quit smoking. So it actually works.
这听起来，好像沒那容易可以影响行为。但在一份研究报告里面，我们发现冥想的训练，在帮助人们戒烟的这事情上，比黄金标准治疗法好 2 倍，所以冥想真的有效。
And when we studied the brains of experienced meditators, we found that parts of a neural net work of self-referential processing called the default mode network were at play. Now, one current hypothesisis that a region of this network, called the posteriorcingulate cortex, is activated not necessarily by craving itself but when we get caught up in it, when we get sucked in, and it takes us for a ride.
meditator["medtet]：n. 沉思者；冥想者；策划者
hypothesis[ha"pɑθss]：n. 假说；假设；前提；猜测
posterior[pɑ"strir]：adj. (在时间；次序上)较后的；n. 臀部
cingulate["sgjlet]：adj. (昆虫腹部)有色带环绕的
当我们研究资深冥想者的大脑时，我们发现了神经网络里面 「自我指认流程」的部分被称为「预设模式的网络」正在产生引响。目前有一个关于这个网络所在区域的假设，称为「后扣带回皮质」，会因为瘾念本身而引发不必要的启动，但当我们被它牵绊住，当我们被吸进去的时候，它就会欺骗我们。
In contrast, when we let go--step out of the process just by being curiously aware of what"s happening--this same brain region quiets down.
相反来说，如果我们不去有意识地--从里走出来，只是单纯的好奇到底发生什么事情--同一区域的大脑就会安静下来。
Now we"re testing app and online-based mindfulness training programs that target these core mechanisms and, ironically, use the same technology that"s driving us to distractionto help us step out of our unhealthy habit patterns of smoking, of stress eating and other addictive behaviors.
distraction[d"strkn]：n. 分心；分心的事物；注意力分散；娱乐；消遣；发狂
现在我们在测试手机应用程式和以网路为基础的冥想训练课程，目标就是这些核心机制，而讽刺的是，竟是使用同一种也会让我们分心的科技来帮助我们脱离自己不健康的习惯模式，像是吸烟、因压力而狂吃和其他上瘾的行为。
Now, remember that bit about context-dependent memory? We can deliver these tools to peoples" fingertips in the contexts that matter most. So we can help them tap into their inherent capacity to be curiously aware right when that urge to smoke or stress eat or whatever arises.
现在，还记得刚才提过的情境记忆吗？我们可以把这些最重要的内容工具传递到人们的指尖。 所以我们可以帮助他们在渴望抽烟、遇压力乱吃或任何不好的欲望浮现的时候，利用他们的内心能力去好奇地意识正确。
So if you don"t smoke or stress eat, maybe the next time you feel this urge to check your email when you"re bored, or you"re trying to distract yourself from work, or maybe to compulsivelyrespond to that text message when you"re driving, see if you can tap into this natural capacity, just be curiously aware of what"s happening in your body and mind in that moment. It will just be another chance to perpetuate one of our endless and exhaustive habit loops... or step out of it.
compulsively[km"plsvli]：adv. 强迫地
perpetuate[pr"petuet]：vt. 使永存；使不朽
exhaustive[ɡ"zstv]：adj. 彻底的；详尽的；消耗的
所以如果你不抽烟、也没有因为压力而狂吃，也許在下一次你无聊的时候，有股衝動想去检查电邮，或是你想在工作时间透一下气，又或在开车时，有不得不回覆讯息的义务，看看你是不是可以借助这先天的能力，就单纯的好奇到底那一刻，你的身体和心智在发生什么事。这可能提供了一个机会让你持续保有这个永无止境和消耗性的恶性循环...... 或是摆脱掉它。
Instead of see text message, compulsively text back, feel a little bit better--notice the urge, get curious, feel the joy of letting go and repeat.
看见讯息时，不要再--不得不的回覆反而应该是有蛮好的感觉-- 察觉到冲动，感到好奇，感受一下不去做它的快感，然后重覆。
---完结；
注：文章来源于TED：A simple way to break a bad habit, 作者：Judson Brewer。
