So one of the really interesting things, if you sit and meditate on a regular basis, you start to see thoughts coming and going.

有趣的事情是，如果你經常坐下冥想，你開始發現你的想法變來變去。

Intellectually, we know that thoughts come and go.

我們理智上知道，想法會變來變去。

But the experience of actually seeing it is very different because it starts to play into the rest of our life.

但是親眼見識並體驗是非常不一樣的，因為這會開始對你之後的人生產生影響。

We start to see that it's not just thoughts that come and go, it's emotions that come and go.

我們會開始知道，變化不斷的不只有想法，還有情緒。

We start to see that sensations, physical sensations come and go.

我們開始理解感覺，身體上的感覺變化無常。

We start to see the situations around us in the world come and go.

我們開始理解在世界上，我們周遭的情況不斷改變。

In short, we see that everything is changing all of the time.

簡而言之，一切事物無時無刻都在改變。

Some of the changes are small, some of the changes are really big.

有些是細微的改變，有些卻是巨大的改變。

And right now, you might be experiencing the feeling of change at a massive, global scale.

而現在，你可能感受到自己處在全球性規模的大改變中。

It can be frightening.

這會讓你感到害怕。

It can induce a sense of anxiety very easily.

這很容易會導致焦慮感。

The real skill here is being able to sort of hold our seat.

真正的技巧就是——保持原樣。

Seeing the change happening, but not getting too swept away by it.

就算看見改變正在發生，也不要太隨波逐流。

That means not getting too caught up in all of the information that's flying around.

這表示，不要太受周遭四處傳播的資訊所影響。

Not getting too caught up in our internal thoughts, but instead, being able to step back.

不要過度捲入自己內在的想法，反而要往後退一步。

It doesn't negate the difficulty.

這並沒有否定這樣的困難度。

It doesn't negate the seriousness, and that may well be something that we're having to sort of deal with in a very direct way in our lives and in the lives of the people that we love and care about.

也沒有否定嚴重性，這可能是在我們自己或是我們所愛與在乎的人們的人生中，必須以直接的方式處理的事情。

So it's kind of finding this careful balance where we're able to be present for ourselves and for the people around us, but also to have a sense of ease.

我們可以找到小心翼翼的平衡點，在為了自己和周遭的人而活的同時，也擁有自在的感覺。

Knowing that everything changes all of the time.

要知道，一切事物無時無刻都在改變。

Everything that arises in time, disappears.

發生的事情也都會消失。