location, as you can see; and I don't have Mister E with me, which is

正如你所看到的，我沒有帶著E先生，這是

unfortunate. What was that? See that? That's cool. That you can't get with a

不幸的是。那是什麼？看到那個了嗎？這很好。這是你不能用一個

whiteboard. Anyway, this is a... another video — I call them learning processes —

白板。總之，這是一個......另一個視頻--我稱它們為學習過程--。

where I may not be teaching you English directly, but this could be applied to

在這裡，我可能不會直接教你英語，但這可以適用於

any subject, but specifically English and I'm trying to make it that way. And

任何科目，但特別是英語，我正在努力使它成為這樣。還有

this lesson is called: "Two Sides of the Same Coin". What I'm going to teach you

本課名為"一個硬幣的兩面"。我要教你的是

is about how embarrassment... learning to let go of embarrassment or

是關於尷尬......學習如何放下尷尬或

learning... allowing yourself to be embarrassed and learning how to relax —

學習......允許自己感到尷尬，並學習如何放鬆 --

how they're kind of joined together; and how if you learn to master these two,

它們是如何結合在一起的；以及如果你學會掌握這兩個。

you can learn to master English. Okay? Now, before I do that, I'm going to do

你可以學習掌握英語。好嗎？現在，在我這麼做之前，我要做的是

what's called a "test retest". And when I do with these test retests, we're

這就是所謂的 "測試複試"。而當我做這些測試複試時，我們正在

going to see where you are; and at the end of the class, we'll do the same

看看你在哪裡；在課程結束時，我們會做同樣的事情。

thing to see if something has changed by the end of the class. So, that means you

事情，看看到下課時是否有什麼變化。是以，這意味著你

actually learn something. I kind of like this concept; and I think you will, too.

實際上是學到了一些東西。我有點喜歡這個概念；我想你也會喜歡。

So, what we're going to do, I'm going to take one minute... and this is a

所以，我們要做的是，我將花一分鐘時間......這是一個

one-minute test retest. We're gonna do some breathing. We're gonna do this

一分鐘測試複試。我們要做一些呼吸。我們要做這個

three times. I'm gonna explain how you do it, and I want you to pay attention.

三次。我將解釋你如何做，我希望你注意。

So, I'm going to count. We're going to breathe in for seven seconds, and you're

所以，我要數數。我們要吸氣7秒，你要

going to breathe out for eleven seconds. So, that'll be inhalation for seven;

要呼出11秒的氣。是以，這將是吸氣七次。

exhal-... exhalation for eleven. We'll do it three times, and then we're going

呼--......呼氣為11次。我們將做三次，然後我們將

to see how you feel. So, take ten seconds right now, close your eyes, and

來看看你的感受。所以，現在花10秒鐘，閉上眼睛，然後

just see how you feel. Do you feel stressed? Relaxed? Whatever's going on,

只是看看你的感覺。你覺得有壓力嗎？放鬆了嗎？無論發生了什麼事。

just take ten seconds. I'm gonna look at the pretty flowers. Okay. So, you have

只要花十秒鐘。我要去看看那些漂亮的花。好的，那麼，你有

an idea you feel? Let's do this now. We'll wait a couple more seconds. For

一個你覺得的想法？我們現在來做這個。我們再等幾秒鐘。對於

that happy dog. Happy thoughts. All right. So, inhale. One, two, three,

那隻快樂的狗。快樂的想法。好了。所以，吸氣。一，二，三。

four, five, six, seven. Exhale. Eleven, ten, nine, eight, seven, six, five,

四，五，六，七。呼氣。十一，十，九，八，七，六，五。

four, three, two, one. Say to yourself: "Relax". Got it? And, again, inhale.

四、三、二、一。對自己說"放鬆"。明白了嗎？然後，再次吸氣。

One, two, three, four, five, six, seven. Excuse me. Exhale. Eleven, ten, nine,

一，二，三，四，五，六，七。請原諒我。呼氣。十一，十，九。

eight, seven, six, five, four, three, two, one. Say the word: "Relax". Last

八，七，六，五，四，三，二，一。說這個詞："放鬆"。最後一次

time. Inhale. One, two, three, four, five, six, seven. Exhale. Eleven, ten,

時間。吸氣。一，二，三，四，五，六，七。呼氣。十一，十。

nine, eight, seven, six, five, four, three, two, one. Okay? I forgot to tell

九，八，七，六，五，四，三，二，一。好嗎？我忘了告訴

you to close your eyes, so you can redo that again, if you wish — but make sure

你閉上眼睛，如果你願意，你可以再重做一次--但要確保

your eyes closed. You should be opening your eyes. How do you feel? Feel the

你的眼睛閉著。你應該睜開你的眼睛。你有什麼感覺？感覺到

same? Feel less stressed? From one to ten: How did you feel at the beginning.

一樣嗎？感覺壓力更小？從一到十。你在開始時的感覺如何。

One to ten: How do you feel now? You should notice a difference. That's...

一到十。你現在感覺如何？你應該注意到有什麼不同。那是...

takes one minute. Okay? And we've changed how you are actually feeling.

需要1分鐘。好嗎？而且我們已經改變了你的實際感受。

That's all it takes — a little bit of breathing; a little bit of time. Okay?

這就是它所需要的--一點點的呼吸；一點點的時間。好嗎？

Once again, if that was, you know... want to try that again? Take... remember

再一次，如果那是，你知道......想再試試嗎？以......記住

how we took a couple seconds to see how we felt? Usually give yourself between

我們如何花幾秒鐘時間來看看自己的感覺？通常情況下，給自己在

the number one to ten — stress/not stressed. Right? Then what you do is: Do

數字一到十--壓力/沒有壓力。對嗎？那麼你要做的是。做

that breathing. You can just... I gave it to you, so you can follow it right

那個呼吸。你可以直接...我把它給了你，所以你可以跟著它走，對嗎？

along. Then afterwards, open your eyes, see how you feel. That's our test

沿著。然後之後，睜開你的眼睛，看看你的感覺如何。這就是我們的測試

retest, which we'll be coming back to at the end of the class.

複試，我們將在課程結束時再來討論這個問題。

Now, let's get to: "Two Sides of the Same Coin". Why is this lesson

現在，讓我們開始吧。"一個硬幣的兩面"。為什麼本課

important? When students don't embrace the idea of a little bit of

重要嗎？當學生不接受一點兒

embarrassment in order to learn or don't learn how to relax — and you probably

為了學習或不學習如何放鬆而感到尷尬--而你可能

notice what I did with you at the beginning of this class — it makes it

注意到我在這門課開始時對你做了什麼--它使它

difficult for them to learn. So, I'm going to give you some strategies or

對他們來說很難學習。是以，我將給你一些策略或

tips to eliminate these two problems, or to help you access relaxation so that

消除這兩個問題的技巧，或幫助你獲得放鬆，以便

you can learn faster; and maybe actually make this whole thing fun. So, let's

你可以學得更快；也許還能讓這整個事情變得有趣。是以，讓我們

take a look at the ideas of the two sides of the same coin. I'm going to

來看看這枚硬幣的兩面的想法吧。我將會

start off with the embarrassment. Master the art of being embarrassed. That's a

從尷尬開始。掌握尷尬的藝術。那是一種

tough one. No one likes being embarrassed. And in case you don't know

棘手的問題。沒有人喜歡出醜。而在你不知道的情況下

what that means, it's being put in the position where you feel uncomfortable;

這意味著什麼，就是被放在你感到不舒服的位置上。

you don't feel confident. Right? Most of us avoid this at all... at times. But we

你不覺得有信心。對嗎？我們中的大多數人根本就避免了這一點......有時。但我們

don't realize that that's a place of growth. Embarrassment can be good

沒有意識到這是一個成長的地方。尷尬可能是好事

because you're in a place that you're not comfortable, and you can learn to be

因為你在一個你不舒服的地方，你可以學習成為

comfortable and learn something from that situation. Now, this happens,

舒適，並從這種情況下學到一些東西。現在，這種情況發生了。

usually for two reasons. One we call: "ego", and "ego" is yourself; how you

通常有兩個原因。一個我們稱之為"自我"，而 "自我 "就是你自己；你如何

feel about yourself like that. "Who I'm... who I am and everything I am".

對自己有這樣的感覺。"我是誰......我是誰和我的一切"。

And that ego likes to be right and correct.

而這種自我喜歡正確和正確。

The other I call, like: "tribe", or I call it: "the group". So, it's like

另一個我稱之為，比如。"部落"，或者我叫它。"群體"。所以，這就像

yourself versus the group. Ego works... well, let's start with the tribe. The

你自己與群體的關係。自我的作用......好吧，讓我們從部落開始。群體

tribe is a scary one. When you're embarrassed in front of the tribe, it

部落是一個可怕的地方。當你在部落面前感到尷尬的時候，它

means you've done something wrong. Now you might go: "Well, why does this have

意味著你已經做錯了什麼。現在你可能會去。"嗯，為什麼這有

to do with tribe or...?" and "tribe" means group of people. And usually our

與部落或......有關？"而 "部落 "是指一群人。而通常我們的

tribe, now, it's... we live in cities, so the tribes aren't the same. But long

部落，現在是......我們生活在城市，所以部落不一樣了。但長期以來

time ago, we used to live in tribes of 20 or 30 people; and if you did

前，我們曾經生活在20或30人的部落中；如果你做了

something wrong, something horrible would happen. It was called: "being

錯了，就會發生一些可怕的事情。這被稱為。"被

ostracized". And it meant they would take you and kick you out of the tribe.

被排斥"。這意味著他們會把你帶走，把你趕出部落。

Now, today, you don't think about this; because back then, you had to hunt with

今天，你不會想到這一點；因為在那時，你必須用

the tribe — the tribe kept you alive. They made the fire; you made the

部落--部落讓你活著。他們製造了火；你製造了

buildings; you stayed together. If you were ostracized and on your own, you had

建築物；你們呆在一起。如果你被排斥，獨自一人，你有

to do everything by yourself. No, ladies and gentlemen, there was no Amazon at

要自己做所有的事情。不，女士們，先生們，沒有亞馬遜在

the time. You couldn't... "I... I'm good. I'm just gonna... I'm gonna Am-...

的時候。你不能..."我...我很好。我只是要...我要去Am-...

Amazon", bring them up. No. You had to kill something by yourself, and hope you

亞馬遜"，把它們提出來。不，你不得不自己去殺一些東西，並希望你

didn't get killed. The numbers meant something. So, keeping that in mind,

沒有被殺。這些數字是有意義的。是以，要記住這一點。

being embarrassed meant you've done something wrong that might get you

感到尷尬意味著你做錯了什麼，可能會讓你

kicked out of the tribe. That's a very scary thing. That's why with a lot of

被踢出部落。這是一個非常可怕的事情。這就是為什麼與很多

people, going up to see somebody new, like meeting a new person or someone

人，上去看一個新的人，就像遇到一個新的人或一個人

that they like and talking to them, they get... they get all nervous because our

他們喜歡並與他們交談，他們會......他們會很緊張，因為我們的

ancestors would get nervous; if they made a mistake, that could be the end of

祖先們會感到緊張；如果他們犯了一個錯誤，這可能是他們的結局。

them. That's what happens.

他們。這就是所發生的事情。

So, we got to look at it this way and think it's not a silly fear that you

是以，我們必須這樣看待它，認為這不是一個愚蠢的恐懼，你

don't want to be embarrassed by asking a question in class. It's not a silly fear

不想因為在課堂上提出問題而感到尷尬。這並不是一種愚蠢的恐懼

that you don't want to talk to people, and you know... strangers and try and

你不想與人交談，你知道......陌生人，並嘗試和

use your English. That's your ancestral roots, or, you know... "ancestors" —

使用你的英語。那是你的祖先的根，或者，你知道..."祖先" -

people before you; family before; generation, saying: "This could be a

在你面前的人；在你面前的家庭；在你面前的一代，說。"這可能是一個

dangerous situation; you got to be careful." But let's look at that. This

危險的情況；你必須要小心。"但是讓我們看看這個。這

is the 20th century; this isn't 5,000, 10,000 years ago. So, this fear of being

是20世紀；這不是5000年、10000年前。是以，這種對被

ostracized is kind of a 20-... in the 20th century, it's a phantom. And a

被排斥是一種20世紀的......在20世紀，它是一個幻影。而一個

"phantom" is like a ghost. Because I was joking, but I wasn't. Right now, if half

"幽靈 "就像一個鬼魂。因為我是在開玩笑，但我不是。此刻，如果半

of Toronto didn't like me, I would just stay home. Actually, you know... even

如果多倫多不喜歡我，我就會呆在家裡。實際上，你知道......甚至

better, if we had something called a disease, a major disease that shut down

更好的是，如果我們有一種叫做疾病的東西，一種關閉的主要疾病

the world — I could stay at home, call Amazon — hopefully they'll still be

我可以呆在家裡，給亞馬遜打電話--希望他們還在。

around when this video comes out — and I could order my food, order my books,

當這個視頻出來的時候，我可以訂購我的食物，訂購我的書。

order anything I need to be brought to me. I don't need a tribe. I don't need a

命令把我需要的任何東西都帶到我這裡來。我不需要一個部落。我不需要一個

tribe; I have a car. I don't need a tribe; I have a cell phone. I don't need

部落；我有一輛車。我不需要一個部落；我有一個手機。我不需要

a tribe. So, this fear that we have is from something in the past that would

一個部落。是以，我們的這種恐懼是來自於過去的一些東西，會

have killed us to be alone. Most of us now live in states where we're alone, so

已經殺死了我們的孤獨。我們大多數人現在都生活在孤獨的狀態中，所以

we can start letting go of that fear. Okay? That's one thing to keep in mind.

我們可以開始釋放這種恐懼。好嗎？這是要記住的一件事。

You won't be alone; you won't be ostracized.

你不會孤獨；你不會被排斥。

The other thing about, you know... as I said, the first thing is your fear of

另一件事是，你知道......正如我所說，第一件事是你對

being ostracized. The second thing we talked about, when we talk about

被排斥。我們談到的第二件事是，當我們談到

embarrassment, is ego. Okay, so what's the "ego"? That's the individual thing.

尷尬，是自我。好吧，那麼 "自我 "是什麼？那是個人的事情。

And the problem with the ego is this: Your ego makes you want to always be

而自我的問題是這樣的。你的自我使你想永遠成為

right, and that's a good thing. No, not really. It wants... if it's helping you

對，這是件好事。不，不是真的。它想......如果它在幫助你

be right, that's good. If you always want you to be right, that's not such a

是正確的，這很好。如果你總是希望自己是對的，那就不是這樣了。

good thing. When we talk about the ego in this case, the problem with the ego

好事。當我們在這種情況下談論自我時，自我的問題是

is it keeps you blind. And two things happen from that. You don't know if you

是它使你保持盲目。這樣就會發生兩件事。你不知道你是否

are actually getting better, because if you're always right, you don't know if

實際上是越來越好，因為如果你總是對的，你不知道是否

you're wrong. And how can you improve? There's a difference between the gap

你錯了。那你怎麼才能改進呢？差距之間是有區別的

between what you don't know and what you do know. So, sometimes, your ego says:

在你不知道的東西和你知道的東西之間。所以，有時，你的自我會說

"Yeah, yeah. I'm right. I'm right. I don't have to study. I don't have to

"是的，是的。我是對的。我是對的。我不需要學習。我不需要

look at it." Right? That's the embarrassment thing. You say: "I know

看看吧。"對嗎？這就是尷尬的事情。你說。"我知道

everything. I don't need to know more. You don't need to talk to me", because

一切。我不需要知道更多。你不需要和我說話"，因為

you don't want to be embarrassed in that you don't know — that's your ego. And it

你不想因為你不知道而感到尷尬--那是你的自負。而它

gets in the way of two things: Your progress; how you can improve, if you're

妨礙了兩件事。你的進步；你如何能改進，如果你是

improving. Are you improving? Are you getting better? Because if you know

改善。你有進步嗎？你是否變得更好了？因為如果你知道

everything, you don't need to improve. Right? And where you really are. Are you

一切，你不需要改進。對嗎？還有你真正的位置。你是否

advanced or are you a beginner? You don't know. And your ego doesn't allow

你是高級的還是初學者？你不知道。而且你的自尊心不允許

you to really get a good hold of that, because you might be embarrassed and

你要真正掌握好這一點，因為你可能會感到尷尬，並且

find out you're not as good as you thought you were, or you're not as far

發現你並不像你認為的那樣好，或者你並不像你認為的那麼遠

ahead. But you can't track it. So, what we want to do is we want to look at that

在前面。但你不能跟蹤它。是以，我們要做的是，我們要看一下

thing about being embarrassed, and we want to embrace it. "Embrace it" means,

關於感到尷尬的事情，我們想擁抱它。"擁抱它 "意味著：

like, hold it and hold onto it. There is one thing I did forget, and I'm sorry

喜歡，拿著它，抓著它。有一件事我確實忘記了，我很抱歉

about that. When I was talking about being... being kicked out of the tribe —

關於這一點。當我談到被......被踢出部落的時候--

risk and reward, which is very important. Once we get past... when

風險和回報，這是非常重要的。一旦我們過了......當

we're talking about being embarrassed and being kicked out of the tribe or

我們在談論的是，被人恥笑並被踢出部落或

ostracized — right? — you got to remember: If you want to get anything in

被排斥 - 對嗎？- 你一定要記住：如果你想得到任何東西

life, it's a risk. You got to put yourself out there. And when you put

生活，這是一種風險。你必須把自己放在那裡。而當你把

yourself out there, you could fall or you could fly. It's a risk, but there's

你自己在那裡，你可能跌倒，也可能飛起來。這是一個風險，但也有

reward. Okay? So, let's back that back up to the ego. I'm sorry; I just wanted

獎勵。好嗎？所以，讓我們把這句話退回到自我的位置上。我很抱歉；我只是想

to make sure I put that in there, because sometimes when we forget things

以確保我把它放在那裡，因為有時當我們忘記事情時

like that, we don't strive... "strive" means to work towards something; we

像這樣，我們不努力......"努力 "是指為某事而努力；我們

don't try as hard as we should. Anyway.

沒有像我們應該做的那樣努力。無論如何。

So, the second part of the coin, what we were talking about is relaxation, and

是以，硬幣的第二部分，我們正在談論的是放鬆，而

the importance of relaxation. And I'll tie it to... too, at the end, and you'll

放鬆的重要性。最後我還會把它和......聯繫在一起，你會發現

see why I'm doing this. Learning to relax. Because embarrass... okay, I'll

看看我為什麼要這樣做。學會放鬆。因為尷尬......好吧，我就

get to that. It's, like, when you learn to relax, a few things happen that make

到這一點。這就像，當你學會放鬆時，一些事情的發生使

learning much easier. Number one: You get more energy. What happens is when

學習要容易得多。第一點。你得到更多的能量。發生的情況是，當

you're tense and you're stressed out, your muscles are all tight — that

你很緊張，你很有壓力，你的肌肉都很緊--那是什麼？

restricts or stops the movement of blood through your body. When you relax, the

限制或阻止血液在你體內的流動。當你放鬆時，

blood can move better. When the blood moves better, it actually brings more

血液可以更好地流動。當血液更好地流動時，它實際上會帶來更多的

energy to your body and more oxygen, so your brain works better and you feel

為你的身體提供能量和更多的氧氣，所以你的大腦工作得更好，你會感覺到

better. That's gonna make studying easier. That's why we want to get into a

更好。這將使學習更容易。這就是為什麼我們要進入一個

relaxation mode. Once again, you're going to go back to the first minute of

放鬆模式。再一次，你要回到第一分鐘的

class. Yeah. Test retest, right? Tried to teach you some relaxation.

類。是的。考試複試，對嗎？試圖教你一些放鬆的方法。

So, you get more energy — that's one of the things. What's the second thing that

是以，你得到更多的能量--這是其中一件事。第二件事是什麼？

happens? Well, your focus increases. "How does my focus increase when I'm

會發生什麼？嗯，你的注意力會增加。"我的注意力怎麼會增加，當我在

relaxed? That makes no sense." Well, let me explain. When we use a trick... not

放鬆了？這沒有意義。"好吧，讓我解釋一下。當我們使用一招......不是

the trick, but we use the method or skill of meditation — what that does is

訣竅，但我們使用冥想的方法或技能--它的作用是

it helps us create a more efficient and effective brain. A bit of science, here.

它幫助我們創造一個更高效和有效的大腦。一點科學知識，在這裡。

Neural pathways — these are the things... how the brains connect. So,

神經通路--這些是東西......大腦如何連接。所以。

this is your brain. So, this is the cell, and it has little fingers come

這是你的大腦。所以，這就是細胞，它有小手指來

out. Neural pathways start connecting, and they get stronger and better, and

了。神經通路開始連接，它們變得更加強大和完善，並且

they can communicate better so your brain works more effectively and

他們可以更好地溝通，所以你的大腦可以更有效地工作，並且

efficiently. By working on meditation, like mindfulness meditation, the brain

高效。通過在冥想方面的努力，如正念冥想，大腦

actually gets better at thinking. So, it's easier to learn because you have

實際上，在思考方面變得更好。是以，學習起來更容易，因為你有

more connections, so you can process more information. Pretty cool, huh? And

更多的連接，所以你可以處理更多的資訊。很酷，是吧？還有

you thought you were taking a nap in school; not doing anything right. Shame

你以為你在學校裡打盹；沒有做對任何事情。恥辱

on that teacher for saying that to you. All right? So, we get more energy;

那位老師對你說了這些話。好嗎？所以，我們得到更多的能量。

better connections. The third thing that happens when you are relaxed and it

更好的連接。第三件事是在你放鬆的時候發生的，它是

comes to learning is that we let go of fear. Okay? You cannot be fearful and

談到學習，就是我們要放下恐懼。好嗎？你不可能既害怕又

relaxed at the same time.

同時也很放鬆。

Do you remember I said I was gonna tie embarrassment with relaxation? Well,

你還記得我說過我要把尷尬與放鬆聯繫起來嗎？好吧。

embarrassment you're kind of fearful, right? But when you're relaxed, it's the

尷尬的時候你會有點害怕，對嗎？但當你放鬆的時候，它就是

opposite. You can't be both. So, if you're relaxed, you can't really feel...

相反。你不可能兩者兼得。是以，如果你很放鬆，你就不能真正感覺到...

feel that fear or embarrassment, which will allow you to go through the process

感受到這種恐懼或尷尬，這將使你能夠經歷這一過程。

of learning. Not bad, right? So, by being relaxed, we get more energy to

的學習。不錯，對嗎？是以，通過放鬆，我們獲得更多的能量來

study, we're much more efficient. Ah, and I forgot one more that's really

研究，我們的效率要高得多。啊，我還忘了一個非常重要的問題。

important. Less stress. Notice I didn't say: "no stress". I said: "less stress".

重要的是。減少壓力。注意我沒有說。"沒有壓力"。我說。"更少的壓力"。

When we're embarrassed — that's a high level of stress, and that's a problem

當我們感到尷尬時--那是一種高水平的壓力，那是一個問題。

because it stops us from learning. And why does that happen? When you have a

因為它阻止了我們的學習。而為什麼會發生這種情況呢？當你有一個

high level of stress, the brain has too much information going on, so you can't

高水平的壓力，大腦有太多的資訊要處理，所以你不能