Today's topic：The War Inside 内心的争战 00:05 主播介绍 00:40 正文 We know that many of us don’t want to go home to ourselves. We’re afraid. There’s a lot of internal suffering and conflict that we want to avoid. We complain that we don’t have time to live, yet we try to kill our free time by not going back to ourselves. We escape by turning on the television or picking up a novel or a magazine; or we go out for a drive. We run away from ourselves and don’t attend to our body, feelings, or states of mind. We have to go home. If we’re at war with our parents, friends, society, or our church, it may be because there’s a war raging within us. An internal war facilitates other wars. We’re afraid of going home because we lack the tools or the means for self-protection. Equipped with mindfulness, we can go home safely and not be overwhelmed by our pain, sorrow, and depression. With some training, with the practice of mindful walking and mindful breathing, we’ll be able to go home and embrace our pain and sorrow. 02:19 结束语

Today's topic：Waking up to the moment 在此刻醒来 00:05 主播介绍 00:56 正文 Walking meditation is a way of waking up to the wonderful moment we are living in. If our mind is caught, preoccupied with our worries and our suffering, or if we distract ourselves with other things while walking, we can’t practice mindfulness; we can’t enjoy the present moment. We’re missing out on life. But if we’re awake, then we’ll see this is a wonderful moment that life has given us, the only moment in which life is available. We can value each step we take, and each step can bring us happiness because we’re in touch with life, with the source of happiness, and with our beloved planet. Mindfulness and a deep awareness of the Earth can help us to handle pain and difficult feelings. It can help us heal our own suffering and increase our capacity to be aware of the suffering of others. With awareness of the Earth’s generosity, we can generate a pleasant feeling. Knowing how to create moments of joy and happiness is crucial for our healing. It’s important to be able to see the wonders of life around us and to recognize all the conditions for happiness that already exist. Then, with the energy of mindfulness, we can recognize and embrace our feelings of anger, fear, and despair and transform them. We don’t need to become overwhelmed by these unpleasant emotions. 02:58 结束语

Today's topic：Are you imprisoned by our own thinking patterns? 00:05 主播介绍 00:39 正文 Each one of us lives in illusion. From concepts such as language, society, and family, we have learned a certain fixed pattern of thinking. This pattern of thinking is so powerful that it becomes second nature, even seeping into every aspect of our lives unconsciously. We dream without knowing it, perform without knowing we are performing, and pretend and deceive without knowing we are doing so. To be able to let go of all concepts and what we know — in other words, to stop habitual thinking — we must first see and perceive its influence on us. We must realize that we are dreaming, and that both the past and the future are merely imagination. It is we who store past experiences, events, and memories in our minds, allowing them to persist until now. They then become our guidelines: how to speak to different people, how to live, how to act — all come from past experiences and teachings. The future, in turn, is built upon these things from the past. We imagine what a possible future might look like; the future is nothing but a projection of the past. Do you see? We have always lived in imagination, in an illusory dream. And the author of this dream is none other than ourselves. Because we do not realize we are dreaming, similar scenarios keep unfolding in our lives, with the past and the future repeating themselves, driven by our recurring habitual thinking. Thus we are imprisoned by our own thought patterns, resulting in a lack of creativity, numbness, and suffering. See that you are dreaming. See that all this is nothing but a game of thoughts. See that you are not those thoughts. See that the past and the future do not actually exist — they are only imagination. All along, you have been awake; you simply did not know it. In truth, we have no past or future at all. All we have is the present moment. Step out of the continuity of thoughts, step out of the dream, step out of the past and future. You will then realize that even the so-called thought patterns do not truly exist. They are merely chains we have placed upon ourselves within the dream. Wake up. Freedom has always been here, in the present moment. 04:11 结束语

Today's topic：What Is the Nature of a People-Pleaser? 00:05 主播介绍 00:29 正文 Let’s explore what a people-pleaser really is. Looking back at our grownup background—whether it’s our family environment, society, or the lessons we learned in school—we’ve grown up fearing to let others down. We’re afraid of failing to meet others’ expectations and demands, and scared of being disliked. All because we want to be loved and accepted. So we learn to please others. We strive to be good, obedient, and sensible children in front of our parents; Good students before our teachers; Reliable friends; and dedicated employees at work. Even when things come up, we would rather sacrifice our own time, energy, and money than say no to others. We don’t want to disappoint anyone; we want to be likable, and we want to keep up the image of a "nice person." That’s probably how the term "people-pleaser" came about. Can you see it now? A people-pleaser is not truly kind. They are inauthentic, constantly performing, constantly seeking validation from outside, always living up to the image others have of them, and building a fake persona. Stopping the performance and be bold to express your true self in every moment is the beginning of freedom. We don’t have a persona from the very beginning, nor do we need to play a show for anyone. We don’t have to care about others’ judgments. Then we will naturally know how to act and live in each present moment. When we are our authentic selves at all times, there is no inner conflict, only peace and joy will flow naturally. 03:01 结束语

Today's topic：爱好也能疗愈吗？Prescription for happiness 00:05 主播介绍 00:27 正文 I have a number of crafty coworkers and we recently decided to get together once a month to craft. I plan to do a paint by number kit just for fun, but such activities are also remarkably good for our health said Daisy Fancourt, a professor of psychobiology and epidemiology at university college London. She has spent 15 years studying the profound effect of the arts on people's well being. This concept encompasses crafting, performing arts, visual arts, and literary arts, along with culinary endeavors like baking bread. Research suggests that experiencing creativity, even for a few minutes a day, has tangible effects on our mental and physical health. Doing so helps slow cognitive decline, reduces the risk of heart disease, and increases well being as we age. Dr Fancourt emphatically call engaging in the arts the forgotten fifth pillar of health, alongside diet, sleep, exercise and nature. Crucially, you do not have to be good at any of these things to reap the health of benefits. All you have to do is take part. Dr Fancourt advises looking for inexpensive events in your community as creative pastimes do not have to be costly. You can see if nearby museums offer free hours, utilize library passes, or support local artists by attending plays put on by local high schools and community theaters. Furthermore, you can effortlessly slip some arts into your social life if you tend to meet friends for drinks or dinners, try swapping that routine for something arts based, Dr Fancourt suggests collaborative activities like mindful coloring or starting an inform book club which provides an easy ritual and extra motivation to read. Setting a creative challenge for yourself is another effective strategy. This could involve establishing a fun rule for the year, such as making your own greeting cards instead of buying them or reading a daily poem. If you commute via public transportation, you could mandate reading a few pages of a novel before allowing yourself to doom scroll. Finally, you can easily bring your art home to maximize these health benefits without ever visiting a concert hall. You might stream live recordings, page through library art books or try finessing a new recipe in your kitchen. Ultimately, however your creative pursuit turns out, the essential reminder is that it doesn't need to be good, just that you showed up and did it. 03:42 今日词组 Doom Scroll 不停的刷手机，网络词汇。 原文：You could mandate reading a few pages of a novel before allowing yourself to doom scroll. 你可以在自己疯狂刷负面新闻前，强制自己读几页小说。 举例：I spent the whole day doom scrolling, now I feel exhausted. 我一整天都在刷屏，好疲惫哦。 04:27 结束语

Today's topic：与陌生人说话可以提升幸福感？ The benefits of small talk. 00:05 主播介绍 00:23 正文 A few months ago, my parents visited me at the New York times. As we rode the elevator to my floor, my father greeted almost everyone who stepped inside. For my dad, strangers in an elevator are merely friends he hasn't met. To a guy toting a large cup of coffee, he remarked that’ll get your brain going. To a woman with stylish footwear, he exclaimed, your sneakers are terrific. While I whispered in embarrassment, suddenly feeling16 again. I understand why my father does this, it makes your world friendlier. Gillian Sandstrom, an associate professor of psychology at the university of Sussex, has been studying the effects of talking to strangers for the last 16 years. She has found that these interactions can increase well-being, improve social skills, reduce anxiety, and make you feel more connected. A self described introvert, Dr Sandstrom said that plucking up the courage to talk to people she doesn't know had changed her life. Through these interactions, Dr Sandstrom has met fascinating individuals ranging from a volunteer who administers first aid to bats to a bank bank manager. These sorts of chance exchanges add novelty, different perspectives and learning opportunities into our lives, making them more psychologically rich. To start chatting, Dr Sandstrom suggests picking people whose interests are visible. An easy shortcut is to look for someone displaying a band t-shirt or reading a book. To minimize discomfort, choose a place that provides a limited time of interaction, such as a checkout line rather than a transatlantic flight. A good formula is to ask a question, find something in common, or extend a kindness. Furthermore, following your genuine curiosity is usually with the awkwardness. If someone is eating something delicious looking, ask what it is. If you are feeling nervous, Dr Sandstrom advises, pretending you are a regular. In her research, participants who acted like regulars, making eye contact and having genuine social interactions, felt greater happiness and a sense of belonging. Many people avoid small talk because they assume the other person won't like them, but rejection occurs far less often than anticipated. In the 2022 study, Dr Sandstrom found that 87% of the time strangers took the bait and had a conversation. Even If a person doesn't engage, the feeling passes quickly, whereas successful encounters are remembered longer. As I walked my parents back to the lobby after the visit and my dad pointed to a security guard. He said It’s that fellow’s birthday today. He said, I found out when I was talking to him this morning, so be sure and wish him a happy birthday. This time, I simply agreed. 04:06 结束语

Today's topic：为什么感觉时间变快了？ Why time feels faster as you get older 00:05 主播介绍 00:25 正文 When you were eight, a single year seemed to last an eternity. Now you blink and somehow it is January again, you are not out of touch with reality, your brain is simply playing tricks on you. The sensation of time accelerating with age is not a scheduling error, but an explainable feature of the human brain, rooted in how we process information and store memories. Researchers at the university of Michigan's psychology department suggests that as we age, time seems to pass more quickly, partly because of our brains process less new information. When we are young, every sight, sound and experience is unfamiliar, so our brains work over time to record it. That intense mental activity expands our perception of time. However, as we age, our brains become more efficient. They recognize patterns, automate routines, and skip over unnecessary details when that is great for productivity, it means that fewer new memories are being created. Basically, when your brain has less to record, time seems to speed by. Routine puts your brain on autopilot, whereas encountering new experiences helps bind our memories together, making time feel more substantial. This is exactly why a two-week vacation can feel longer than a 6 month stretch of your everyday life. Your brain remembers the vacation vividly because it is packed with unique moments, while days spent following your usual routine merge into a blur. To counteract this, you do not have to quit your job or chase constant adventure. Simple changes like driving down a different road, picking up a hobby can help slowdown your days. These small adjustments give your brain stimulating material, making time feel more memorable. Doctor David Hamilton explains another piece of the puzzle known as “log time”. When you are five, one year represents a massive portion of your life when you 50, it’s gone in a flash, because each year becomes a smaller fraction of your lived experience. Our brains judge time by comparison, rather than absolute measures. Ultimately, time feels faster because our brains process less new information and measure years against an expanding lifetime. The fix is not turning back the clock, it's creating new content, do unfamiliar things, break routines and make memories your brain will want to save. 03:52 今日词组：Pick up 捡起，接人 原文：Picking up a hobby can help slow down your days. 捡起一个爱好，能帮助让你的一天过得缓慢一点。 举例： Can you pick up the wallet for me? 你能帮我把钱包捡起来吗？ Can you pick me up at the train station tomorrow? 你明天能来火车站接我吗？ 04:33 结束语

Today's topic：让觉醒发生 Be awakening 00:05 主播介绍 00:23 正文 These days around the Chinese New Year, I’ve realized life is always filled with trivial family matters. Everyone is measuring, judging, comparing—as if this has become the standard for living. When we came into this world with nothing, and we leave the world with nothing. Yet while we’re alive, we always keep thinking that we can hold onto something: possessions, wealth, intimacy, family bonds. So we crave control, believing the story will unfold exactly as we want. Sometimes, we find that we cannot change how the plot goes. Many people refuse to accept the truth: they break down, lose control, rage, blame everything, and suffer in agony. The truth is, when life hands us its script, acceptance is our only choice. Let what comes, come. Let what goes, go. Let what must happen, happen. Do whatever the scene requires of us—no control, no resistance. Let everything flow naturally. In truth, nothing really matters. Everything is just part of the script. We are never the characters in the play, nor even mere observers. We are simply pure, natural awareness. We can only perceive each present moment—and only the present moment is real. Yet humans have played a grand drama with language. So many are trapped inside, acting frantically without realizing it. They desperately try to change the fate of their roles, only to sink into struggle and suffering. Only by stepping out of the drama can we see that we have nothing, and we are nothing. Then we will realize: except awakening, nothing else matters. 03:00 结束语

Today's topic：如何快乐的过好生活 Live a happy life 00:06 主播介绍 00:10 正文 Tom wants to make partner in his law firm. Allie wants to move out of her apartment and own a house. Setting goals is often equated with taking charge of your life. Good idea, right? Not always, while goals can create structure and give you something to strive for. Reaching the goal itself is merely a result. The actions you take to get there are the process, how you are actually filling the time is your life. Sometimes we you do is fulfilling, bringing out your talents and interests. But often that is not the case, many people feel compelled to pay their dues to move up the ladder. Tom might have to work a 100 hours a week for years, while Allie might accept a boring paper shuffling job rather than working in the field she loves just to afford a down payment. Consequently, goals can come with expectations that are often set by others. They can shape and lock you into a lifestyle you did not choose, but have merely learned to accept. Rather than starting with goals, you should begin with your vision of the life you want to live. Consider the ideal mix of family and individual time. And identify the activities that make you feel alive. By starting here, you priorities the process, what you do and want to do over that often elusive outcome. You genuinely control your life because you have a vision of it before the expectations of others influence you. Once you have that vision as your foundation, then set goals that help you live the way you truly desire. To take stock of your current situation, ask yourself if you could build your ideal life from scratch today. What would it look like? Determine how much your current goals are helping or hindering the creation of your vision. It is crucial to assess whether you enjoy what you do daily or if you are merely settling for what comes along. Furthermore, consider what needs to change to make your lifestyle the priority. This might involve changing careers, adjusting your goals, or making tweaks, such as stopping overtime. You can take action steps now, like exploring other jobs or consulting a financial advisor for a reality check. The bottom line is that this is your life. You're lucky simply because you are a human being with choices, even if they are hard sometimes. This is freedom. Is it time to take charge? If not now, then when? 03:31 今日词组 Taking charge of: 掌管，做主 原文：Setting goals is often equated with taking charge of your life. 设定目标往往意味着可以自主掌管自己的生活了。 举例： I am taking charge of here now. 这里我来做主了 She cannot even take charge of herself. 她连自己的主都做不了。 04:04 结束语

Today's topic：观鸟与喜乐 Bird Watching and Pure Bliss 00:06 主播介绍 00:10 正文 I’ve gone bird watching downstairs lately, and it’s been quite fun. I don’t have any professional gears—just a kids’ telescope, which actually works pretty well. It’s surprising how many kinds of birds there are in my community. There are magpies with long tails, some tinged teal, others bright blue. Then there are sparrows, tiny and fluffy, twisting their heads now and then to preen their feathers. And there are other birds I can’t even name, with multi-hued plumage: some perch on treetops, some flit off to seek new spots, and others peck at the dry, shriveled berries left on withered trees. In those moments, I finally get the joy of bird watching. When you watch a little bird, your full attention is attracted—on its colors, its movements, the texture of its feathers. For that exact second, you forget yourself; As if the whole world consists of just that bird, and the pure delight of watching it. Can we live like this every day—focusing fully on each moment? When eating an orange, notice its shape, the pattern of its peel, its texture and taste, the feel of it between your teeth: is it sweet or sour, the flesh tender or coarse? You’d realize an orange has so much to tell you. Yet we’re always doing one thing while thinking about another, missing the beauty and richness of the present moment. We can approach everything in life with the same full attention as bird watching. If we do, we might find that in each passing second, we can feel calm and joy that words can’t describe. Since ancient times, countless religions, esoteric teachings and metaphysical schools have tried to capture this state with elaborate language—calling it the divine, nirvana, pure bliss. But it’s really just a simple state: life as it is, we as we are, things as they already are. It’s the state of losing ourselves in the moment, of being fully immersed in life, and feeling that quiet joy in every second. 03:59 结束语

00:05 主播介绍 00:10 正文阅读 Today's topic：The perfect way to do nothing, how to embrace the art of idling. 停下脚步，享受无所事事的治愈力。 So let's begin. On a rainy afternoon last weekend, plans got canceled and I found myself at a loose end. Given that I'm someone who likes to have backup plans for my backup plans, my initial response was panic. I wandered aimlessly from room to room,grumpily tiding away random items. Until I noticed that most of my plants were critically ill，deciding to give them a SPA day, I moved the worst cases to a south facing windowsill and painstakingly removed the dead leaves. Somehow this botanical A&E session instilled a soothing sense of nesting. It is a funny thing how we often hurdle through life filled by business and adrenaline, secretly yearning for rest. Yet when the opportunity finally arises, it feels uncomfortable. However, feeling weirdly smug after my plant rescue, I turn the lights down low, snoozed on the sofa under an electric throw and spent the rest of the day in a dozy state. After dinner, I decided to have an early night and slept better than I had in ages. Despite the palpable benefits, my initial reluctance to slow down is not unusual. Research has shown that people often underestimate the extent to which they will enjoy inactivity. There is a tendency for human beings to prefer to do something, even something unpleasant than the alternative.This was proved to an extraordinary degree by Harvard university psychologists, who study reveal that given the choice between sitting along with their thoughts for as little as 6 to 15 minutes or giving themselves an electric shock. Participants preferred to be zapped. When we are bored, our brain is frantically searching for neural stimulation. If we cannot meet the level of stimulation we need externally, our brain search internally, leading to mind wandering and daydreaming.These states allow the brain to access the default mode network, unlike when we are alert and fully rational, where our critical judging mind rules the show. This semi-conscious state allows the brain to make connections and come up with ideas that it wouldn't have done when we are more awake. If you are daydreaming, you haven't got that inhibition saying don’t be silly, that's a ridiculous idea. Instead, our minds are free to roam outside the box. 03:25 今日词组 Outside the box 跳出框架 原文：Instead, our minds are free to roam outside the box. 取而代之的是，我们的大脑可以自由的跳出框架去思考。 举例： We need to think outside the box to get the solution. 我们需要跳出框架思考，来找到解决方案。 She never play the rules, she lives outside the box.她可不循规蹈矩，她天生不按常理出牌。 04:02 结束语

00:04 主播介绍 00:10 正文阅读 Today's topic：Why you may still not feel like a real adult. 为什么总觉得自己还没长大？ So let's find out together. As far back as I can remember my dad always struck me as the archetypal adult, strong, independent,authoritative, responsible. I still don't feel like as much of an adult at 48 years old as my dad seemed to me when he was 33. I've been married for 27 years, my oldest child is in high school. I have advanced degrees and I'm financially independent. And while I don't feel like a child, I don't really feel like a true adult either. I know I'm not alone. Many of my friends and therapy clients have described a similar experience of not truly feeling like a grownup.What accounts for this mismatch between external reality and the internal sense of one's life stage? Childhood impressions of adults perhaps the biggest reason you don't feel like a real grownup comes from the impressions you formed of adults when you were a child, which are largely unchanged. Greater size, knowledge and authority gave the grownups around you an aura of mythic adulthood.They probably seemed to have things together, to be in control, to know the answers of life's big questions. In contrast, you know you haven't figured out the whole life thing, and so you are still waiting till your inner experience matches your expectations of what adulthood would feel like. But in reality, those childhood impressions were an illusion. I know now that my dad struggled with self doubt, trauma, depression and the inherent stress and uncertainty that come with being alive. Your own parents, teachers, doctors, coaches, and every other adult you knew when you were a child, probably didn't feel the way you thought they did. They might have seemed to be in charge and at ease, but inside, they were just as unsure as you are now. So maybe we actually do feel like an adult, but feeling like an adult Isn't what we thought it would be. Perhaps you don't have to keep waiting for that moment when you magically feel grownup. If you are a grown person, the way you feel is what it feels like to be an adult. With all its confusion, insecurity and joy, this is it. The truth is that the adult You looked up to were fallible humans doing the best they could just like you. 03:50 今日词组 Look up to 尊敬，敬仰 原文：The truth is that the adult You looked up to were fallible humans doing the best they could just like you. 真相是你所敬仰的大人们其实也不过是脆弱的人，试着做他们能做到的最好，就像你我一样。 举例： We all look up to him. 我们都很崇拜他。 I look up to my teacher, she is my mentor. 我很崇拜我的老师，她是我的精神导师。 04:39 结束语 元旦了，祝大家happy new year！

00:05 主播介绍 00:10 正文阅读 Today's topic：Your gut could be affecting your mood. 心情不好也许是肠道在作祟。 So let's start. For years mental health was viewed as a condition that started and ended in the brain. However, an expanding field of research is revealing a key player in the story of our emotions, the gut. The trillions of bacteria living in our digestive tract do not just out break down food. They appear to communicate directly with the brain, influencing everything from stress resilience to symptoms of depression and anxiety. Scientists call this relationship the gut-brain axis, and it is rapidly reshaping how we understand mental well-being. This connection is not merely theoretical. Studies have found that people with depression often possess less microbial diversity and that dietary changes can alter mood-related brain chemistry within days.There is now more scientific proof than ever of a direct link between gut health and brain health, says doctor Carl Kwok, a gastroenterologist. Experts warn against viewing gut health as a magic bullet. Eating well and managing stress can boost your mood, but these strategies are not a cure for clinical depression or anxiety. For most people, gut-focused approaches should complement, not replace, proven treatments like therapy or medication. Nevertheless,the gut-brain axis is opening new doors for health. If you start taking steps to eat healthier, you'll notice gut microbiome changes quickly, says doctor Kwok. Nurturing your gut is no replacement for professional care, but it maybe one of the most powerful ways to support your overall mental wellness. 02:24 今日词组 Take steps：采取行动 原文：If you start taking steps to eat healthier, you'll notice gut microbiome changes quickly. 如果你开始采取行动，吃得更健康的话，你会注意你的肠道菌群很快就改变了。 举例： We must take steps to control the situation. 我们要采取行动，控制局面。 We can take steps to reach our goal. 我们可以采取行动，达到目标。 03:06 结束语 最后祝大家圣诞节快乐~ Merry Christmas！！！

00:05 主播介绍 00:10 正文阅读 Today's topic：To get happier, make yourself smaller 想快乐就别太拿自己当回事儿 So let's begin. As I have shown in the past, getting happier very often requires you to resist your natural tendencies, not give in to them. The world is constantly inviting you to try to make yourself appear bigger in others’ eyes and in your own.The fact underpins the entire social media business model. The trick to finding happiness is to get smaller. Here are two ways you can achieve that. First, Stand in awe. I have previously cited the work of the UC Berkeley psychologist Dacher Keltner about the importance for happiness of standing in awe. Which he defines as the feeling of being in the presence of something vast that transcends your understanding of the world. Keltner recommends spending time in nature, enjoying great music and art, and witnessing acts of moral beauty. Find what leaves you speechless and transfixed, and you will understand. Second, quietly serve others. Virtually all of the many experiments on charitable behavior show that giving raises well-being, especially when it is anonymous with no spotlight on your virtuous acts. This evidence for the happiness enhancing power of self-abnegation might seem like a repudiation of what we have heard for decades about the importance of self-esteem. At one level, this is true insofar as high self-esteem leads to pleasant feelings in the short term, but working the psychological lever is not especially helpful for a good and satisfying life over time. And indeed, it can lead to narcissism.The opposite approach, finding peace and perspective in smallness, is the lasting way to well being. 02:55 今日词组 Give in：屈服，让步，投降 原文：Getting happier very often requires you to resist your natural tendencies, not give in to them. 快乐通常是反天性的，不是顺从屈服于它。 举例： She refused to give in to their orders. 她拒绝屈服于他们的命令。 You can’t always give in to others, otherwise you will be depressed. 你不能总屈服于别人，否则会抑郁的。 03:42 结束语

00:10 正文阅读 Today's topic：How to stop being so hard on yourself? 如何停止内耗，善待自己。 So let's begin. If a friend is struggling with a big challenge or feels defeated, our first instinct is usually to offer words of comfort and understanding. However, it is often not so easy to extend the same kindness to ourselves. We tend to be our own harshest critics. 如果你的一个朋友遇到一个大挑战，或者觉得感到挫败，我们第一反应通常都是说些安慰和表示理解的话。但对自己也这么包容，往往就没那么容易了 。我们总是对自己最苛刻。 Research shows that practicing self-compassion can make a significant difference when people face stressful situations. Those who display more self-compassion are more resilient. According to Kristin Neff, an associate professor at the University of Texas at Austin, this mindset allows us to say I made a mistake rather than I am a mistake. It is a healthier alternative to self-esteem. Because it is not about judging yourself positively.It is simply about being helpful to yourself. 研究发现，遇到压力大的情况时，学会善待自己，能带来很大的改变。那些更懂得善待自己的人，韧性也更强。得克萨斯大学奥斯汀分校的副教授克里斯汀・内夫说，这种心态会让我们觉得 “我犯了个错”，而不是 “我就是个错误”。它比所谓的 “自尊” 更健康，因为它不是要强行给自己正面评价，只是单纯地，更好地帮助自己。 By giving yourself compassion, you become better able to offer care to others. This might involve establishing healthy boundaries in relationships or turning your compassion outward to fight for social change. In this sense, self compassion can be fierce and strong, like Mama bear energy. As Doctor Neff concludes, caring for ourselves is the first step toward ending harm on a larger societal level. 当你懂得体谅自己之后，也更有能力去关心别人。这可能意味着在人际关系里建立良好的边界，也可能是把这份善意延展出去，从而为社会变革发声。从这个角度来说，善待自己也可以很有力量、很 “刚”，就像熊妈妈护崽那样的劲儿。就像内夫博士总结的：照顾好自己，才是终结更深入伤害自己的第一步。 01:58 今日词组 Able to offer something：有能力提供什么，可以提供什么。 举例： I am able to offer service at last. 我终于可以提供服务了 I am able to offer love for my family 我可以为我的家人提供爱。 I am able to offer some supplements. 我可以提供一些物资。 02:48 结束语