3.Insight
3.洞察

welcome back tobreaking habits. Part three insight in this part, Amy will help us understandwhat insight is and how it can help, including some illustrations of how thisworks.
歡迎回到打破習慣。第三部分洞察在這一部分中，艾米將幫助我們理解什麼是洞察，以及它是如何幫助我們的，包括一些如何工作的插圖。

What is insightas it relates to behavioral change? I think the definition of insight issomething around a sight from within or the derivation of the word, I guess, asa site from within. So insight to me is just seeing something new, like havinga brand new thought. Seeing something that we didn't see a minute ago, like,Oh, that's right.
什麼是與行為改變相關的洞察力？我認為洞察的定義是圍繞著一個從內部觀察到的東西，或者是這個詞的派生詞，我想，作為一個來自內部的站點。所以對我來說，洞察力就是看到一些新的東西，比如有一個全新的想法。看到一些我們一分鐘前没看到的東西，比如，哦，對了。

You know, thissubstance or this habit can't make me feel any certain way. Like that's aninsight or, Oh, Oh yeah. My thoughts and feelings as much as I hate them. And Iidentify with them at times, they're moving right through me. They're not mine.Things like that are just brand new thoughts. That just something we haven'tthought of a minute prior, you know, but when it shows up within us as a newthought, it has the ability to change everything.
你知道，這種物質或習慣不能讓我有任何感覺。就像是一個洞察或者，哦，哦，是的。我的思想和感情，就像我恨它們一樣。我有時會認同他們，他們會直接穿過我。它們不是我的。品牌思維就像是新事物。這只是我們一分鐘前没有想到的東西，你知道，但是當它作為一種新的思想出現在我們的內心時，它有能力改變一切。

How can insighthelp me break a bad habit if we make the assumption as I
如果我們像我這樣假設，洞察力如何幫助我改掉壞習慣

would, as Ithink we're looking at here that. Our habits we're caught up in our habits outof misunderstanding. So out of misunderstanding about how our experience works,meaning when we feel discomfort, when we feel badly, we try to do something tomake that feeling go away.
我想我們現在看到的是。我們的習慣我們陷入習慣是出於誤解。所以，出於對我們的經驗如何運作的誤解，也就是說，當我們感到不適、感覺不好時，我們試圖做些事情來消除這種感覺。

It is just howwe're conditioned. It's how our mind works. It's, you know, we don't like afeeling and we will add something or do something to try to distract ourselvesfrom that feeling because we don't like it. We're afraid of it, our feelingsabout it feelings. So our, our fear and our dislike of our own emotionalexperience, really, it comes down to a fundamental misunderstanding about
這就是我們的條件。這就是我們的思維方式。就是，你知道，我們不喜歡一種感覺，我們會添加一些東西或做一些事情來分散我們對這種感覺的注意力，因為我們不喜歡這種感覺。我們害怕它，我們對它的感覺。所以我們，我們對自己的情感體驗的恐懼和厭惡，實際上，歸根結底是對

what a feeling is.
什麼感覺啊。

When we feelsomething instantly our mind comes in and tells a story about it. So a feelingis just energy. Moving through us. It's a fluctuation of energy moving throughus, but it's paired with a story it's paired with. Oh, you feel so sad. You'reprobably depressed now or yes. You feel angry and that person wronged you inthat shouldn't have happened or what if it happens again or what, what is it aboutyou that made it happen or whatever, you know, and we, aren't always aware ofthat story.
當我們感覺到什麼東西的時候，我們的大腦就會進入並講述一個關於它的故事。所以感覺就是能量。穿過我們。這是一種能量在我們體內的波動，但它與一個故事相伴。哦，你真傷心。你現在可能很沮喪或者是的。不管發生了什麼，如果你不知道發生了什麼，或者你不應該再生氣。

At all, butthere is a story there that's making it meaningful. Otherwise we're justfeeling energy fluctuate through us. So I'm going to just pick this apart alittle bit more because I think it's really important. So just thinking abouthow we experience feelings and thoughts and our everything. If we look atchildren, Look at little children, I'm like one and under two and under theyhave all kinds of emotion.
是的，但是有一個故事讓它變得有意義。否則我們只會感覺到能量在我們體內波動。所以我要把這個稍微分開一點，因為我覺得這很重要。所以，想想我們是如何感受和思考的，以及我們的一切。如果我們看看孩子，看看小孩子，我就像一個，兩歲以下的孩子，他們有各種各樣的情感。

I mean, they'reemotional little creatures, right? They will throw a temper tantrum in themiddle of target and they don't care. Who's looking, they will hate theirbrother or sister and slam the door and take their toys and walk away. And thenwhat happens though? Two minutes later. They're looking for their brother andsister to play again, like two minutes after the temper tantrum on the targetfloor.
我是說，他們是情緒化的小動物，對吧？他們會在目標中間發脾氣，他們根本不在乎。誰在看，他們會恨他們的兄弟姐妹，砰的一聲關上門，拿走玩具，然后走開。然后呢？兩分鐘后。他們在找他們的兄弟姐妹再打球，就像在目標樓層發脾氣兩分鐘后。

They're happy ascan be. Right. So they are such an example for us, adults who have forgottenthis, how, of how, how feeling and how experience wants to just move rightthrough us. But what happens is like these little kids, their mind, isn'ttelling all the story about it. They're not thinking, Oh, I'm so
他們很高興。正確的。這樣的經驗，他們是如何讓我們忘記的，所以他們是如何通過這種感覺的。他們的想法並不是在講述他們的故事。他們不會想，哦，我是

depressed.
沮喪的。

What's wrongwith me? They're just thinking, I hate you to their brother or sister. They'renot thinking, Oh no, who's looking, you know, what does this mean about mymom's parenting? You know, because I'm on the floor of
我怎麼了？他們只是想，我恨你對他們的兄弟姐妹。他們不會想，哦，不，誰在看，你知道，這對我媽媽的養育意味著什麼？你知道，因為我在

target. Theydon't care. They're just feeling how they feel. And it's beautiful because thenthat what that shows us is all the resilience that's there.
目標。他們不在乎。他們只是在感受他們的感受。它之所以美麗，是因為它向我們展示了那里所有的韌性。

That's why wesay kids are so resilient because they feel the same stuff we feel, but theydon't have such a meaningful story attached to it. That's all about them andtheir future and all of that stuff. Now, as we grow up, we start to live in ourheads more than in life. We have a lot of story. Remind us connecting dots andgiving meaning and backstory and future telling and all of
這就是為什麼我們說孩子們如此有彈性，是因為他們感覺到了和我們一樣的東西，但他們没有一個如此有意義的故事。這是關於他們和他們的未來和所有的東西。現在，隨著我們的成長，我們開始活在腦子里而不是生活中。我們有很多故事。提醒我們連接點，給予意義，背景和未來的講述等等

that.
那個。

So when weadults feel something, it doesn't just tend to move through us within 90 seconds,the way that it's supposed to biologically. The way it does for a little kid,we sit in it and we fight it and we resist it and we think it means somethingabout us. And when we do that enough, we're going to feel really
所以，當我們成年人感覺到某種東西時，它不僅僅是在90秒內通過我們，就像生理學上所說的那樣。就像對小孩子一樣，我們坐在里面，反抗它，抵制它，我們認為它對我們有意義。當我們做得夠多的時候，我們會感覺到

horrible.
好可怕。

And because ournature is such that we're not designed to feel horrible. Our default state is afree, open, bouncy place. Just like kids. Default state is where emotion movesthrough, but it doesn't stick. It's like the blue sky where the weather movesthrough, but it doesn't stick. It's just weather. So as we start to kind ofwake up to this a little bit and see, Oh, wow, my experience moves through mejust like weather.
因為我們的天性是這樣的，我們不是被設計來感到恐怖的。我們的默認狀態是一個自由、開放、有彈性的地方。就像孩子一樣。默認狀態是指情緒在其中移動，但它不會堅持。它就像藍天，天氣在這里移動，但它不堅持。只是天氣原因。所以當我們開始意識到這一點，然后看到，哦，哇，我的經歷就像天氣一樣在我身上移動。

And I don't haveto worry about it and tell all these stories so much. We tend to find our ownresilience. But before that happens, when we're really caught up in what wefeel, we push it away and we don't want to feel it. And we add more stories andthat leads us to do anything we can to feel closer to home.
我不必擔心，把這些故事講得那麼多。我們傾向於找到自己的恢復力。但在那之前，當我們真的沉浸在我們的感覺中，我們把它推開，我們不想去感受它。我們會增加更多的故事，這會讓我們做任何我們能做的事情，讓我們感覺更接近家。

That's one ofthe fundamental misunderstandings that lead us into habits all the time is we justmisunderstand discomfort and it leads us to, you know, need to find things tocope with. So insightfully seeing this and waking up to what's really going onis what allows habits to fall away because when you're not suffering andneeding to numb and distract there's what, why would you have a habit youwould,
這是導致我們一直養成習慣的一個基本誤解，就是我們誤解了不適，它導致我們，你知道，需要找到應對的方法。所以，深刻地認識到這一點並清醒地意識到真正發生的事情是讓習慣消失的原因，因為當你不痛苦，不需要麻木和分散注意力的時候，你為什麼會有一個習慣呢，

what are someexamples of this happening? I've worked with so many people who. Lived inchronic anxiety, chronic, you know, something happened in the past. People havegone through trauma and, and their mind in order to help them in order to tryto protect them, their mind has created a story. You know, this thing happenedand it could happen again.
發生這種情況的例子有哪些？我和很多人一起工作過。生活在慢性焦慮中，慢性的，你知道，過去發生過一些事情。人們經歷了創傷，為了幫助他們，為了保護他們，他們的心靈創造了一個故事。你知道，這件事發生了，而且可能還會發生。

And here's how you need to be in order tobe safe. That's just what a brain will do because it loves us and it wants toprotect us. So our mind, our brain like creates this story or in the case ofanxiety, you know, the world isn't safe, the world isn't safe, always look outfor what might happen now.
為了安全起見，你需要怎樣做。這正是大腦會做的，因為它愛我們，想保護我們。所以我們的頭腦，我們的大腦創造了這個故事，或者在焦慮的情況下，你知道，這個世界是不安全的，這個世界是不安全的，要時刻注意現在可能發生的事情。

Anyone living ina, in a state of that is just going to not feel horrible. It's going to feelhorrible. And, and the horrible feelings are there to wake us up to show us,Hey, you're not seeing the whole picture here. Like we're caught up in a, in astory that a mind created in order to protect you, but you don't need that typeof protection right now.
生活在這樣一種狀態下的任何人都不會感到恐怖。會覺得很恐怖。然后，可怕的感覺會喚醒我們，告訴我們，嘿，你没有看到整個畫面。就像我們被困在一個故事里，一個大腦為了保護你而創造的故事，但你現在不需要這種保護。

So, so, so oftenas people just start to get curious about that and see, yes, your mind. Carriesaround this anxiety. It's almost like cloud cover. It's like a blue sky withjust a little bit of cloud cover. And the cloud cover brings a certain feelingwith it, anxiety, PTSD, depression, whatever it might be.
所以，所以，很多時候人們開始對此感到好奇，然后看到，是的，你的大腦。帶著這種焦慮。就像雲層一樣。就像一片藍天，只有一點點雲彩。雲層的覆蓋帶來了某種感覺，焦慮，創傷后應激障礙，抑鬱，不管是什麼。

But when, as westart to see, Oh, that's, that's just psychology. Like that's just a cloud.That's just experience there. There's a whole me beyond this. Then we tend totake the experience far less seriously. We don't get as caught up in everythought and feeling we have, we just let them move through us more
不過，當心理學開始的時候。就像那只是一片雲彩。那只是那里的經驗。除此之外還有一個完整的我。那麼我們就不那麼認真地對待這段經歷了。我們不會被我們的每一個想法和感覺所吸引，我們只是讓它們在我們身上移動

easily.
很容易。

And then again,we, we get to see the blue sky. So when we're not staring at the cloud, we seeso much more in a. Human life that looks like, you know, I'm not in my headbeating the drum of what happened years ago or how broken I am. All of a suddenI get to see, wow, I laughed. I smiled. I can do my job. Well, I'm still, youknow, I'm still a good friend and a good citizen, like literally stuff that wasalways there, but we were blind to it because we've been so conditioned to kindof look at a problem and hone in on discomfort and pain as if it's a thing wehave to fix and solve.
然后，我們，我們可以看到藍天。所以，當我們不盯著雲看的時候，我們看到的更多的是人類生活，你知道的，我没有在腦海里敲響多年前發生的事情，也没有意識到我有多崩潰。突然間我看到了，哇，我笑了。我笑了。我能做好我的工作。好吧，我仍然是，你知道，我仍然是一個好朋友和一個好公民，就像那些一直存在的東西一樣，但是我們對它視而不見，因為我們已經習慣於看問題，並且磨練不適和痛苦，好像這是一件我們必須解決和解決的事情。

So again, as. Wewake up to who we really are. People just start to feel better. They start torelax. And when we feel good, we, our habits do not look the same. Now yourbrain might still say just like in Linda's story that I shared. Your brainmight still say, okay, it's time for the wine, or it's time to go work or getonline or buy a thing or whatever.
再說一遍，就像。我們會意識到我們是誰。人們開始感覺好多了。他們開始放鬆。當我們感覺良好時，我們的習慣看起來就不一樣了。現在你的大腦可能還是會像我分享的琳達的故事那樣說。你的大腦可能還是會說，好吧，是時候喝酒了，或者是該去工作、上網、買東西了什麼的。

But even that wejust, we have a bit of space between who we are and our experience. And so weget to notice those urges and cravings and poles toward things. With a littlebit more distance. And that's where people start to finally, for the first timesometimes feel like, Oh, my mind is telling me to go gamble or shop or whateverit is, but I don't have to listen to that, but it takes an inner softening anda bit of space to, you know, to give us that ability to
但即使我們只是，在我們是誰和我們的經歷之間還是有一點空間的。所以我們會注意到這些欲望，欲望和對事物的態度。再遠一點。這就是人們最終開始的地方，第一次有時會覺得，哦，我的大腦在告訴我去賭博或購物或其他什麼的，但我不必聽這些，但它需要一個內在的軟化和一點空間，你知道，給我們這種能力

feel like.
感覺就像。

Okay. I have achoice in this rather than just feeling completely hijacked by a habit.
可以。我有選擇的余地，而不是完全被一種習慣所劫持。