一个简单的方式戒掉坏习惯（英语精读笔记）｜DAY 4

I’Il give you an example. In my lab, we studied whether mindfulness training could help people quit smoking. Now, just like trying to force myself to pay attention to my breath, they could try to force themselves to quit smoking. And the majority of them had tried this before and failed — on average, six times.

我给各位一个例子。在我的实验室，我们研究冥想的训练是不是可以帮助人们戒掉抽烟。其实，就像尝试着强迫自己去专注于呼吸一样，他们也可以尝试着去强迫自己戒烟。他们大部份人之前都尝试过了，但都失败一-平均来说，尝试过六次。

Now, with mindfulness training, we dropped the bit about forcing and instead focused on being curious. In fact, we even told them to smoke. What? Yeah, we said, “Go ahead and smoke, just be really curious about what it’s like when you do.”

现在，用冥想的训练方法，我们把强迫的那部份去掉，取而代之的是专注于好奇。事实上，我们甚至告诉他们去抽烟。什么？是呀，我们说，”去抽烟就对了，只是在抽烟的时候，真心的去好奇一下抽烟到底是怎么回事。”

And what did they notice? Well here’s an example from one of our smokers. She said,”Mindful smoking: smells like stinky cheese and tastes like chemicals, YUCK!” Now, she knew, cognitively that smoking was bad for her, that’s why she joined our program. What she discovered just by being curiously aware when she smoked was that smoking tastes like shit.

结果他们觉察到了什么？让我们来看看其中的一位抽烟者怎么说。她说，「专注地抽烟：烟的味道闻起来就像发臭的奶酪，尝起来则像化学制品，超恶心！其实在认知上，她知道,抽烟会危害她，正因如此，她参加我们的计划。她发现，在抽烟的时候，只要好奇地去体会，就会察学列烟的味道像大便。