How many times have you regretted what you said? How many times have you regretted what you did? I mean, we're humans—it happens. But there is a very special trick that I wanna share with you today, and it really is amazing. It's called "the magic pause."
你有多少次對所說的話感到後悔？你有多少次對所做的事感到後悔？我的意思是，我們都是凡人－－這是會發生的。但今天我有一個很特別的訣竅想與你分享，而且它真的很棒。它叫做「神奇的停頓」。
Imagine in life if you had this giant "pause" button. So that when the emotions were getting heated and the words were flying around, and you wanted to have this, like, huge reaction, this giant "pause" button appeared in front of you, and you could just be like...so you could stop and think, really think about what you wanted to say or do. Because in that pause, there are choices. There's space to, sort of, get clear to take a breath, to get out of the frenzy of emotion that's going on, so that you can get deeper and see maybe some consequences of your actions.
想像在人生中你有這個巨大的「停頓」按鈕。所以當情緒高漲且發生口角衝突時，你想要做出，譬如，劇烈的反應，這巨大的「停頓」按鈕就出現在你面前，而你就可以像這樣...好讓你可以停下來並思考，好好地思考你想說的話或做的事。因為在那停頓間，是有選擇的。是有空間可以釐清思緒來稍作喘息，脫離當下情緒的狂怒，好讓你能夠深思並或許預見一些你的行為將導致的後果。
Now, this is not easy to implement right away. You have to practice it. But I'll tell you when you do practice it, it's amazing this...the breadth of information that comes to you, the choices that suddenly appear, and the less energy you will waste repairing the damage of what you said or what you did.
那麼，要馬上履行並不容易。你必須練習它。但我會告訴你當你真的去練習它，你會驚訝於這...迎向你的廣泛資訊、乍現的選擇，以及你將會比較少浪費精力在修補你的言行所造成的傷害。
So here's how you begin. One, you need to really get honest with yourself. Are you somebody who, sort of, starts speaking without really thinking? Are you someone who in the past has to really go back and kind of clean up, kind of, the mess that you said or did? All of that takes a lot of energy. And if you are someone who does that, then acknowledge that you do have a growth period where you need to practice this new technique of the magic pause. Bring your awareness to it. And in the beginning it will feel a little bit awkward. But next, try it out!
所以是這樣開始的。第一，你必須真的對自己誠實。你是那種不經過好好思考就脫口而出的人嗎？你在過去是那種必須回頭為你的過往言行擦屁股的人嗎？那全部都消耗很多精力。而如果你是會這麼做的人，那就承認你的確有段成長期，在這期間你需要練習這神奇停頓新技巧。把你的體悟力帶進來。而在一開始會覺得有點尷尬。但接著，試驗看看!
So when you feel that sensation of energy, things are getting a little bit heated, you've got...you're kind of on—breathe. Breathe...even while it's coming at you, breathe and calm yourself down. And even though your impulse is going to be to react—stop yourself. This is where you're gonna really need to use the brakes. In the beginning, it is effort! But by giving yourself a little bit of effort and the option to just say, "You know what? I need to get back to you." "Hmm, let me think about that for a minute." "I have to take care of something. I'll be right back." Those options, giving yourself some excuse to pause it, gives you the opportunity to tap into some other information that is literally blocked if the emotions are too high.
所以當你感受到那力量的騷動，事態變得有些激烈，你有...你像是被觸發了－－就呼吸。呼吸...即使當它正朝你而來，呼吸並讓自己冷靜下來。且即使你的衝動即將要作出反應－－克制自己。這是你真的得踩剎車的時候。一開始，這是要投入努力的!但藉由給予自己一點動力去努力，並給予自己選擇說出，「你知道嗎？我得再回覆你。」「嗯，讓我想一會兒。」「我必須處理一些事。我很快就會回來。」那些選擇，給了你自己一些藉口停頓下來，給予你機會去深入了解一些其他資訊，而那些資訊在情緒高漲時實際上是被阻隔的。
So try the magic pause. See for yourself how it shifts things around, how it gets you out of this circle of habitual emotional intensity, so that you can be calm and cool and collected. You'll have a lot more energy for more interesting solutions—trust me. Try it! See for yourself.
所以試試看神奇的停頓。親眼見證它會怎麼轉變事情，怎麼帶你脫離慣性的激動情緒循環，好讓你可以保持冷靜、沉著且鎮定。你會有更多的精力想出更有趣的解決方法－－相信我。試試看!親眼見證吧。
