Every day, we have thousands of thoughts, emotions, urges, memories, and feelings.

我們每天都有成千上萬個想法、情緒、慾望、記憶和感受。

From the time we wake up in the morning, all throughout the day, to when we lay down to sleep at night.

從早上醒來，一整天，直到晚上躺下睡覺都有。

No matter who we are, we all have thoughts swirling around in our heads.

不論是誰，我們都會有很多想法在腦海中盤旋。

We even think and feel in our dreams.

我們甚至會在夢中思考和感受。

Often, we don't realize how many thoughts we are having, and we get lost in them.

我們通常不會意識到自己有這麼多想法，而迷失在其中。

Sometimes, we're not even aware that we're thinking.

我們有時候甚至不知道自己在思考。

We seem to be swimming in a sea of our own thoughts.

我們感覺像是在自己思想海洋中游泳。

When we are surrounded by our thoughts, it's easy to get caught up in them and react automatically, sometimes in ways we don't even mean to react.

當我們被自己的想法包圍，就會很容易陷入其中並不自覺地反抗，有時我們甚至不是故意去反抗的。

We might hold onto some thoughts, even when we don't want to, and it can feel like our thoughts are overwhelming.

即使我們不想這樣做，但還是會堅持一些想法，並覺得這些想法快讓你喘不過氣。

But thoughts are not facts, and they are not always true, even if they seem to be.

但是想法並不是事實，即使他們看似真實，但其實並不。

Next time you feel caught up in your thoughts, try paying attention to them with curiosity, and not judgment.

下次當你被自己的想法困住時，試著用好奇心去注意它們，而不是批評。

It doesn't matter if they are true or false, right or wrong; just notice them.

不論想法是真是假，對還是錯，都只要注意它們。

How fast or slow are they?

它們是快還是慢？

Are they are all very different from each other?

它們彼此都不同嗎？

Or perhaps you‘re having the same ones over and over again.

或者只是你重複不斷思考相同的東西。

Maybe they're even focused on one theme.

也許它們特別集中於一個主題。

Some of these thoughts may be unwanted.

有些想法可能是沒用的。

But instead of reacting to them, notice what happens to your body sensations and your emotions when you have these thoughts.

不要抵抗它們，反而要注意當你有這些想法時，對你的身體感知和情緒會有什麼作用。

Perhaps you will notice if they are bringing you closer to or further away from what is important to you or the goals you have for yourself.

也許你能注意到想法是否使你更接近或更遠離對你重要的事情或你為自己立下的目標。

Observing your thoughts is a skill that takes practice, like playing an instrument.

觀察自己想法是一項需要練習的技能，就像演奏樂器一樣。

Sometimes it'll be easy for you to be able to notice and respond to your thoughts.

你有時候會很容易就注意並對自己的想法作出反應。

Other times, you might have to work really hard to get some distance from them.

其他時候，你可能就必須盡力遠離它們。

You might even have to keep letting go of the same unwanted thought over and over again.

你甚至不得不一遍又一遍地放下同樣沒用的想法。

But don't give up; keep trying.

但不要放棄，繼續試。

Like waves in the ocean, thoughts are always passing through our minds, and can affect how we feel and what we do.

就像大海中的波浪一樣，想法會一直從我們腦海中通過，並影響我們的感受和行為。

But they are not us, and we are not our thoughts.

但想法不是我們，我們也不是我們的想法。

Learning to be aware of our thoughts can allow us to respond with more choice instead of reacting in ways we may regret.

學會了解我們的想法，可以讓我們用更多選擇作出反應，而不是用可能會後悔的方式作出反應。

Observing our thoughts gives us some distance to see how our thoughts make us feel.

觀察想法讓我們能夠有一些距離，了解想法帶給我們的感受。

We can then choose to act in ways that bring us closer to the things and the people that are important to us.

然後，我們可以選擇用更接近重要的事物和人的方式行事。

Remember: You are not your thoughts.

記住：你不是你的想法。

Try observing your thoughts with curiosity.

試著用好奇心觀察你的想法。

Try it right now.

現在就試看看。