第一課Hi,goodmorning.It’swonderfultobebackhere.各位，早上好。很高興能回到這里。Wonderfultoseeyouhere.高興見到你們。IamteachingthisclassbecauseIwishaclasslikethishadbeentaughtwhenIwassittinginyourseatasanundergraduatehere.我教授這門課是因?yàn)樵谖易x本科階段時(shí)非常希望能學(xué)習(xí)這樣一門課程。Thisdoesnotmeanitisaclassyouwishtobetaughtnordoesitmeanthatitistherightclassforyou.可能這門課并不是你希望的那樣也可能并不適合你。ButIhopetodoingthenextcoupleoflecturesisgivingyouanideawhatthisclassisaboutsothatyoucandecidewhetherornotitisforyou.但希望幾堂課后，你能有個(gè)大概印象讓你決定這門課程是否適合你。Icameherein1992andstudiedthecomputerscienceandconcentrator.我1992年來到哈佛求學(xué)，一開始主修計(jì)算機(jī)科學(xué)。AndwhenIhadIminiepiphanyhalfwaythroughmysophomoreyear.大二期間，突然頓悟了。IrealizedthatIwasinawonderfulplacewithwonderfulstudentsaroundme,wonderfulteachers.我意識到我身處讓人神往大學(xué)校園周圍都是出色的同學(xué)，優(yōu)秀的導(dǎo)師。Iwasdoingwellacademically.Iwasdoingwellinathletics.Iwasplayingsquashatthattime.Iwasdoingwellsocially.我成績優(yōu)異。擅長體育運(yùn)動(dòng)。那時(shí)壁壘打的不錯(cuò)。社交也游刃有余。EverythingwasgoingwellexceptforthefactthatIwasunhappy.AndIdidn’tunderstandwhy.一切都很順利除了一點(diǎn)我不快樂。而且我不明白為什么。ItwastheninamatterofmomentsthatIdecidedthatIhadtofindoutwhyandbecomehappier.也就是在那時(shí)我決定要找出原因變得快樂。AndthatwaswhenIswitchedmyconcentrationfromcomputersciencetophilosophyandpsychology.于是我將研究方向從計(jì)算機(jī)科學(xué)轉(zhuǎn)向了哲學(xué)及心理學(xué)。Withasinglequestion:HowcanIbecomehappier.目標(biāo)只有一個(gè):怎么讓自己開心起來。OvertimeIdidbecomehappierwhatcontributedmosttomyhappinesswaswhenIencounteredanewemergingfieldthattimedidn’thavethenamethatithastoday.漸漸的，我的確變得更快樂了主要是因?yàn)槲医佑|了一個(gè)新的領(lǐng)域，那時(shí)并未正式命名。Butessentiallyresearchthatfallsunderorwithinthefieldofpositivepsychology.但本質(zhì)上屬于積極心理學(xué)范疇。Positivepsychology,studyingitandapplyingtheideastomylifehasmademesignificantlyhappier.研究積極心理學(xué)把其理念應(yīng)用到生活中讓我無比快樂。Itcontinuestomakemehappier.而且這種快樂繼續(xù)著。AnditwaswhenIrealizedtheimpactthatithadonmethatIdecidedtoshareitwithothers.于是我決定將其與更多的人分享。That’swhenIdecidedthatIwantedtobeateacherandteachinthisfield.選擇教授這門學(xué)科。Sothisispositivepsychology,psychology1504.這就是積極心理學(xué)，1504號心理學(xué)課程。Andwe’llbeexploringthisnew,relativelynewandfascinatingfield.我們將一起探索這一全新相對新興令人傾倒的領(lǐng)域。Andhopefully,wewillbeexploringmorethanthefieldourselves.希望同時(shí)還能探索我們自己。WhenIfirsttaughtthisclassthatwasbackin2002.我第一次開設(shè)這門課程是在2002年。Itaughtitataseminarandhadeightstudents.Twodroppedoutthatleftmewithsix.Theyearafter,theclassbecameslightlylarger.Ihadoverthreehundredstudents.是以討論會(huì)的形式，只有8名學(xué)生。兩名退出了只剩我和其他六個(gè)人。一年后學(xué)生稍微多了點(diǎn)。有300多人參加。AndthenthirdyearwhenItaughtitwhichwasthelasttime.到了第三年，也就是上一次開課。Ihad850studentsintheclass,makingitatthatpointthelargestcourseatHarvard.有850名參加是當(dāng)時(shí)哈佛大學(xué)人數(shù)最多的課程。Andthat’swhenthemediabecameinterested.Becausetheywantedtounderstandwhy.這引起了媒體的注意。因?yàn)樗麄兿胫罏槭裁?。Theywantedtounderstandthisphenomenonthathereyouhaveaclassthat’slargerthanIntroductiontoEconomics.Howcouldthatbe？他們對這一奇特現(xiàn)象非常好奇竟然有比經(jīng)濟(jì)學(xué)導(dǎo)論更熱門的課程。怎么可能呢？SoIwasinvitedbythemediaforinterviewswhetheritwasnewspapers,radio,television.于是我被請去參加各類媒體采訪，報(bào)紙，廣播，電視。AndIstartedtonoticeapatternduringthoseinterviews.在這些采訪中，我發(fā)現(xiàn)了一種有趣的模式。SoIwouldwalkintotheinterview.Wewouldhavetheinterview.我前去參加采訪。進(jìn)行采訪。Andafterwards,theproducerortheinterviewerwouldwalkmeout.Andsaysomethingtotheeffectsofwell,thankyouTalfortheinterview.結(jié)束后，制片人或主持人會(huì)送我出來。說些諸如Tal多謝你抽空參加采訪。ButyouknowIexpectedyoutobedifferent.不過你跟我想象的不太一樣的話。AndIwouldask,asnonchalantasIcouldofcourse.我漫不經(jīng)心的問。Ididn’treallycarebuthadtoaskanyway“Howdifferent”.我無所謂，不過總得回應(yīng)“有何不同？”Andtheywouldsay:Well,youknow,weexpectedyoutobemoreoutgoing”.他們會(huì)說“這個(gè)嘛，我們會(huì)以為你很外向”。Nextinterview,theendoftheinterview,samething:Thankyoufordoingtheinterview”.下一次采訪結(jié)束時(shí)仍是如此“多謝接受采訪”?！癇utyouknowTal,Iexpectedyoutobedifferent”.不過Tal，你跟我想象得不太一樣。Andonceagain,nonchalantofcoursesohowdifferent.又一次，我漫不經(jīng)心地問有何不同。Andshewouldsay:“Wellyouknow,weexpectedyoutobeless,lessintroversit”.“這個(gè)嘛，我們沒想到你會(huì)這么內(nèi)向”。Nextinterview,samething“Howdifferent?”下一次采訪，仍是如此“有何不同？”。“Well,youknow,moreextroverted,moreoutgoing.”“這個(gè)嘛，更開朗，更外向”。Nextinterview,“Well,youknow,lessshy”.下一次采訪，“這個(gè)嘛，太害羞了”。CozIgetverynervousininterviews.因?yàn)椴稍L中我容易緊張。lInterviewafterinterview,literallydozens.差不多有幾十個(gè)采訪。Moreoutgoing,morecheerful,lessintroverted,moreextroverted.Andonandon.每次都是好交際，更開朗，不含蓄，更外向諸如此類。Butherethebestone.最絕的一次。SothisisoneofthelocalchannelsherearoundBoston.Iwasgoingtotheinterview.是波士頓一家地方臺。我去參加采訪。WehadaquitelonginterviewwhichIthoughtwasactuallyprettygood.Andattheendoftheinterview.聊了很多，我覺得進(jìn)行得很不錯(cuò)。采訪結(jié)束。Theinterviewerisaveryjollyguy.Hewalksmeoutandputshishandsonmyshoulder.主持人是個(gè)開朗熱情的男生。他送我出門，拍著我的肩說。Andsays,”Thankyouverymuchfordoingtheinterview.”Andthentheusualcomes.“多謝接受我們采訪?！比缓笥质悄蔷??！癇utyouknowTal,Iexpectedyoutobedifferent.”“不過Tal，你跟我想象不太一樣”。AndIsaid,”Howdifferent”.Justsoyouunderstandbythistime,myself-esteemisshort.我問，“有何不同”你要知道那時(shí)候，我已經(jīng)完全被打擊了。ButstillwithsomeresemblanceofnonchalanceIasked“Howdifferent”.不過我還是漫不經(jīng)心地問有何不同。Andhelooksatmeandsays:”WellIdon’tknowTal,Iexpectedyoutobetaller.”.Taller?What?他看著我說：“我也說不上，Tal，我以為你會(huì)更高些”。更高些？什么？Fiveseven,wellokfivesixandahalfisnotenoughtoteachhappiness?1米70……是1米69就不夠格傳授快樂嗎？AndIthoughtaboutit,Ithoughtaboutitalot.Thewholepatternfromthebeginning.我考慮了很久，仔細(xì)思量了。整件事從頭到尾。AndIthinkIunderstandwhytheyexpectedsomeonedifferent.我似乎明白為什么他們期望不同了。Youseetheyhadtoexplaintothemselvesaswellastheaudience.因?yàn)樗麄円f服自己說服觀眾。HowcomethislectureislargerthantheIntroductiontoEconomics?這門課怎么會(huì)比經(jīng)濟(jì)學(xué)導(dǎo)論更熱門？Andthewaytoexplainitmustbethattheteacherisveryoutgoing,extremelycharismatic,verycheerfulandextrovertedandofcourse,tall.唯一的解釋就是導(dǎo)師非常外向、充滿領(lǐng)袖氣質(zhì)、樂觀開朗，當(dāng)然了，還很高。Well,thereisoneLmissingthere,But…….Yeah,ifonly.可惜我的名字少了一個(gè)L，但是……。嗯……真可惜。Sotheproblemthoughisthattheywerelookinginthewrongplacefortheexplanation.所以問題是他們找答案找錯(cuò)了地方。Inotherwords,theywerelookingatthemessenger,whattheyneededtolookatwasthemessage.NowhowdoIknowthat?也就是說，他們不該關(guān)注信息傳達(dá)者而應(yīng)該關(guān)注信息本身。我怎么知道的呢？YouseebecauseIseeotherpositivepsychologyclassesonothercampusesaroundthecountryandaroundtheworld.因?yàn)槲覅⑴c過其他大學(xué)積極心理學(xué)課遍及全國乃至全球。Thereareover200campuseshereinUnitedStatesthatteachpositivepsychology.美國有超過200所大學(xué)開設(shè)了本課程。Andalmosteverycampuswherethisclassistaughtit’seitheroneoftheorthelargestclass.It’saboutthemessage.而且?guī)缀跗渲兴性盒?，這門課都是參與人數(shù)最多的或者最多的之一。信息是關(guān)鍵。Iseemoreandmoreorganizationstakinguppositivepsychologyintheirasconsultantcompanies.越來越多的機(jī)構(gòu)組織開設(shè)這門課，還有咨詢公司。Someofthemtheleadingbigconsultantcompaniesaretakingiton.其中一些甚至是全球知名咨詢公司。Moreandmorehighschoolsareintroducingpositivepsychologyclass.……Elementaryschoolsareintroducingit.越來越多的中學(xué)開始引入積極心理學(xué)……。小學(xué)也是。Thegovernmentsaroundtheworldareexpressinginterestinthisnewemergingfield.Why?Becauseitworks,becauseitreallyworks.各國政府都對這一新領(lǐng)域表現(xiàn)出興趣。為什么？因?yàn)樗行?，因?yàn)樗嬲行?。Youseethiswholerealmoflifeflourishingonhappiness,onwell-beinghasbeenuntilrecentlydominatedbytheself-healthmovements.殷盛人生，快樂，幸福感這一整個(gè)領(lǐng)域在此之前一直被心理自助運(yùn)動(dòng)統(tǒng)治。Whatdowehaveintheself-healthmovement?Wehavebooksthatareveryinterestingthatareveryaccessible.心理自助運(yùn)動(dòng)帶來了什么？生動(dòng)有趣通俗易懂的書。Wehavespeakerswhoareveryoutgoingverycharismaticandtallattractingthemassesintotheseworkshops,seminarsandlectures.But,thereisaverybig“but”here.熱情外向的宣講者頗具領(lǐng)袖氣質(zhì)且身材高大吸引大眾參與他們的專題討論講座。但是，有一個(gè)大大的轉(zhuǎn)折。Manyofthesebooks,manyoftheseworkshopsandseminarslacksubstance.Veryoften,overpromisingandunder-delivering.其中很多書籍討論都缺少實(shí)質(zhì)內(nèi)容。通常都言過其實(shí)無法兌現(xiàn)。Sotherearefivethingsyouneedtoknowtobehappy.Thethreethingstobethegreatleader.比如，快樂的五個(gè)關(guān)鍵。成功領(lǐng)袖的三個(gè)要素。Theonesecretofsuccess,happinessandaperfectlovelife.Overpromising,under-delivering.成功快樂完美愛情的唯一秘訣?？浯笃湓~，效果甚微。Ontheotherhand,wehaveacademia.Whatdowehaveintheacademia?Wehavealotofrigor,alotofsubstance.再來說說學(xué)術(shù)界。學(xué)術(shù)界給我們帶來了什么？大量精確的實(shí)質(zhì)內(nèi)容。Wehavedatasanalyzed,reanalyzedandmeta-analyzed.Thingsthatactuallywork,goodstuff.數(shù)據(jù)被一而再再而三得反復(fù)分析。行之有效的好方法。But,thereisalsoaverybigbuthere.Veryfewpeoplereadrefereedacademicjournals.但是又有一個(gè)大大的轉(zhuǎn)折。很少有人會(huì)閱讀專業(yè)學(xué)術(shù)期刊。Imeanthinkaboutit:howmanypeopleoutsidethisroomofcoursehavereadthelasttwelveissuesoftheJournalofPersonalityandSocialPsychology?想想看，這間教室之外有多少人讀過最近12期《個(gè)性與社會(huì)心理學(xué)》雜志？Mostpeopledon’tevenknowwhatthatmeans.大多數(shù)人甚至不知道那是什么東西。TheheadofmyPHDprogramsactuallyestimatedtheaverageacademicjournalarticleisreadbysevenpeople.我博士班的主任估算過學(xué)術(shù)期刊上的一篇論文平均只有7人閱讀。Youknow……Andthatincludestheauthor’smother.SoyouknowIsayhalfinjestbutit’sactuallyreallysad.這話……其中還包括作者的母親。這話雖然是半開玩笑但其實(shí)很可悲。Because…Certainlysadforme,asanacademic.Becausethesethingsaregood.因?yàn)椤鳛閷W(xué)者我覺得很可悲。因?yàn)檫@些論文都非常精彩。Theyareimportant,thesethingsmakeadifference,canevenmakemoreofadifference.Butnotaccessibletomostpeople.非常重要，能大有作為甚至不僅僅是作為。但是對大眾來說晦澀難懂。Andthisiswherepositivepsychologycomesin.Andthisisalsowherethisclasscomesin.所以我們需要積極心理學(xué)。需要這門課程。TheexplicitmandateofpositivepsychologyaswellasofthisclassistocreateabridgebetweenIvorytowerandMainStreet.積極心理學(xué)及本課程的宗旨非常明確就是在象牙塔及大眾間構(gòu)建橋梁。Inotherwords,itistobringtherigor,thesubstance,theempiricalfoundation,thesciencefromacademiaandmergeitwithaccessibilityoftheself-helporNewAgemovement.Inawaythebestofbothworlds.換句話說就是要把嚴(yán)謹(jǐn)、實(shí)質(zhì)、經(jīng)驗(yàn)基礎(chǔ)學(xué)術(shù)科學(xué)與自助或者新紀(jì)元運(yùn)動(dòng)的通俗易懂相結(jié)合。充分發(fā)揮兩者所長。Andthisexplainsthepopularityofthefieldofpositivepsychology:Sciencethatworks.這也是積極心理學(xué)大受歡迎的原因：有用的科學(xué)。Thisclasswillbetaughtintwolevels.Thefirstlevelitwillbetaughtasanyotherclassinpsychologyoranyoftheclassesyou’vetakenhere.本課程將分為兩個(gè)部分。第一部分會(huì)和其他心理學(xué)或者其他任何課程一樣。You’llbeintroducedheretostudies,toresearch,torigorousacademicwork.You’llbewritingpaper,academicpaper.You’llbetakingexamsjustlikeeveryotherclass.我將向你們介紹相關(guān)知識，調(diào)查研究，嚴(yán)謹(jǐn)?shù)膶W(xué)術(shù)作品。需要你們撰寫報(bào)告，學(xué)術(shù)論文。跟其他課程一樣參加考試。Butthenitwillalsobetaughtatthesecondlevelwhichisforeverypaperthatyou’llreadeverypaperthatyou’llwrite,you’llalwaysbethinking.而教學(xué)內(nèi)容的另一部分，你們讀每一篇論文，寫每一篇論文時(shí)都需要思考。OK,sohowcanItaketheseideasandapplythemtomylife?HowcanIapplythemtomyrelationship?HowcanIapplythemtomycommunity?Twolevels:Theacademic,Applied如何把這些理念運(yùn)用到生活中去？運(yùn)用到戀愛中去？運(yùn)用到社交圈里去？就是這兩個(gè)部分：學(xué)術(shù)與應(yīng)用。Ididnotjustintroducewhetherit’sinthereadingsorinthelecturesideasjustbecausetheyareinterestingforthesakeoftheidea.無聊是論文還是講座我不會(huì)因?yàn)槟硞€(gè)理論有趣而去介紹它。Itisalwaysanideathatisbothrigorousandcanbeapplied.Justafewwordsabouthousekeeping.而是因?yàn)檫@個(gè)理論嚴(yán)謹(jǐn)且能被應(yīng)用。再嘮叨幾句題外話。SomeofthequestionsthatIhavealreadyreceivedfromyoubeforetheclassstarted.有幾個(gè)問題課前就有人問我了。SothisunfortunatelyisthelasttimethatIamteachingpositivepsychologyoranyotherclassforthatmatteratHarvard.不幸的是這學(xué)期將是我最后一次在哈佛開設(shè)積極心理學(xué)或其他課程。Hopefullywithintwoyears,probablynotnextyearbutwithintwoyearstherewillbepositivepsychologyclassofferedbutIcertainlycannotguaranteeit.Aboutfeedbackandquestions.但愿兩年內(nèi)，明年可能性不大，但是兩年內(nèi)學(xué)校會(huì)再次開設(shè)積極心理學(xué)課程，但我無法保證。關(guān)于反饋與提問。Ifyouhaveanyquestions,anythingthat’snotclear,ifyouagreeordisagreewithsomething.EmailmeorEmailyourTF(TeachingFellowatHarvard,justlikeTAatotherschools.)andwe’llalwaysrespond.如果你有任何問題或者不明白的地方，如果你同意或者反對什么觀點(diǎn)，請給我或助教寫郵件，我們一定會(huì)回復(fù)的。Sometimesifthequestionisaskedbyenoughpeople,we’llrespondtoitpublicly,alwaysanonymouslyunlessyouspecifiedspecificallythatyournamecanbementioned.如果某個(gè)問題問的人數(shù)較多，我們會(huì)公開回答，當(dāng)然一定是匿名的除非你特別注明可以提及你的名字。Butsometimesyoumaybelisteningtoalectureandthenhalfwaythroughitthereisanemergency,thereissomethingthatyoureallyhavetoask,somethingthatcannotwait.有時(shí)候講座過程中突然有緊急情況，有什么非問不可的問題，無法等待。Inthatcase,pleasejustputyourhandupbecauseit’sjustlikewhenyouhavetogotothebathroom,justcan’tstop,andcan’twait.Andwhenyougottago,yougottago.如果那樣的話，請直接舉手，因?yàn)榫透阋粯?，無法忍耐，無法等待，要去就去。Sowe’lltakeapositivepsychologybreakforthat.AndjuststopmehalfwaythroughandI’llansweranyquestion.我們會(huì)為此進(jìn)行積極心理休息。所以大可以打斷我，我會(huì)回答任何問題。Allthepowerpoints,aswellasthevideosoftheclasseswillbeonline;willbeavailablewithincoupleofdays.所有幻燈片以及課程視頻都會(huì)放在網(wǎng)上，課后幾天就能下載。Well,thepowerpointswillbeavailablebeforesayforthelectureitwillbebeforesothatyoucanusetheminclass.幻燈片其實(shí)課前就能下載，這樣你們上課時(shí)就能用到。Thevideos,unfortunately,cannotbemadeavailablebefore,wetried,couldnotfigureitout.Soitwillbeavailablewithinadayortwoafter.Andthereasonwhytheyareupthere.可惜視頻不能提前提供，我們試過了但效果不好。所以會(huì)在課后一兩天內(nèi)放到網(wǎng)上。這樣做的原因。Firstofall,Idopreferthatyouattendlecture,Idopreferthatyouarephysicallyhere.Yougetthingsintheenergyoftheroomwithsomanystudentssoyouwouldn’tjustgetfromyourcomputer.首先，我當(dāng)然更希望你們出席課程，能出現(xiàn)在課堂上。和大家一起，在課堂的氣氛中學(xué)習(xí)而不僅僅是對著電腦。ThereasonwhyIdoputthemupissothatyouhavetheopportunityifyouwanttoseeitagainorifyouhavetomissaclass.That’sperfectlyfine.我之所以把資料放在網(wǎng)上是為了讓你們可以重溫或者學(xué)習(xí)錯(cuò)過的課程，這很正常。Andalsobecauseandthisisalsothereasonwhythepowerpointsarealwaysavailable,Iwantyoutobeengagedinthematerial.另一個(gè)原因之所以提前提供幻燈片是因?yàn)槲蚁Ｍ銈兡艹浞掷斫獠牧稀wantyoutobeengagedinwhateveritisthatwearediscussinginclass,notnecessarilythinkingaboutgettingdowneverywordthatIsayonpaper,rememberingeverything,memorizingeverything.充分參與課堂討論而不是忙于記錄我說的每一個(gè)字，記住每一個(gè)詞，背誦每一句話。Iwantyoutotakeratherthanpassivenotesofwritingdownwhat’sonthepowerpointoreverywordthatIsay,I’dlikeyoutotakeactivenotes.Andthatmeansbeingengagedwiththematerial.我不希望你們被動(dòng)地記錄幻燈片上的內(nèi)容或者我說的話而是要主動(dòng)記錄。也就是要充分理解材料。Forexample,ifyouheardsomethingandideaandyousay:”O(jiān)h,that’sinteresting”.Starit,writeitdown.Or“OK,IthinkI’llstartapplyingthis”.Writeitdown.OrIwanttotellmymomaboutthislater.OrIwanttotalktomyroommatesormyteamaboutthisidea.Writeitdown.比如如果你們聽到某個(gè)理論覺得“挺有趣的”，標(biāo)上星號，寫下來，或者覺得“也許我可以應(yīng)用這點(diǎn)”，那就寫下來?；蛘吒覌寢屩v講?；蛘吒沂矣殃?duì)友講講。那就寫下來。lActivenotetakingisopposedtopassivenotetakingfortworeasons.主動(dòng)筆記與被動(dòng)筆記有兩方面不同。Firstofall,asIsaid,thisclassisaclassaboutmakingadifferenceinpeople’lives.首先，正如我剛才說的這門課是關(guān)于如何改變生活。Iwouldnotbeteachingtheclassjustforitsacademicbeautyalthoughthereisalotofacademicbeautyinthisfield.我不會(huì)僅為了學(xué)術(shù)之美而教授此課雖然這一領(lǐng)域的確有許多美術(shù)之美。Sowritedownifyouhaveanideathatyouthinkyoucanapply.所以發(fā)現(xiàn)可以實(shí)際運(yùn)用的就寫下來。Thesecondreasonwhyweshouldthatisbecauseyou’llremembermore.Betterattention,betterunderstandingofthematerialifyouareactivelyengagedasopposedtojusttakingdownpassivenotes.第二個(gè)原因是你會(huì)記住的更多。主動(dòng)參與，集中注意，更好的理解材料而不是被動(dòng)做筆記。Throughouttheclassstartingnextweekwe’lltakewhatIcalled“time-ins”asopposedto“time-outs”.It’slikeatime-out在這整個(gè)課程中從下周開始我們將進(jìn)行我所說的“練習(xí)時(shí)間”而不是“休息時(shí)間”。其實(shí)類似休息時(shí)間。It’sthetimewherewestoptheclassandyoulookinward.這段時(shí)間我們會(huì)停止課程進(jìn)行內(nèi)省。Andthisisliterallyatimeofsilenceinaclass.Iwillstopforaminuteortwo.也就是在課堂上的安靜片刻。我會(huì)停一兩分鐘。Andyouwillhaveachanceeithertojuststareatmeoranyoneelseorthinkaboutwhatwe’vejustdiscussedorhaveaguidingquestionthatIwillprovideyouthatyou’lladdressduringtheclass.你們可以盯著我或者周圍人發(fā)呆或者思考一下之前討論的內(nèi)容或者解答我提出的提示問題。ThereasonwhyIhavetime-ins,thisissomethingthatIamintroducingthisyearforthefirsttime;wedidn’thaveitlasttime.之所以進(jìn)行練習(xí)時(shí)間，這是我今年新提出的，上學(xué)期沒有。It’sbecauseoverthelasttwoyearssinceIlasttaughtit,I’vedonealotworkintheareaofsilence.因?yàn)樯洗握n程結(jié)束后到現(xiàn)在的兩年我做了大量關(guān)于安靜的研究。I’vereadalotofresearchinthisareaabouttheimportanceofquiettimeswhetherit’sinaclass,inalecture,whetheritisathome,whetheritisforaleaderinthebusiness,forrelationship,forchildrenstartingfrompre-schools.關(guān)于安靜時(shí)刻的重要性，無論是課堂里，講座里，還是家中，無論是公司領(lǐng)導(dǎo)，愛情關(guān)系甚至學(xué)齡前的兒童。Nowmanyofyou,asyouaregoingthroughthesetime-insifyoudecidetotakethisclassmaythink:”Well,isthiswhatI’mpaying40000dollarsayearfor?””Tositaclassandbequiet?”.你們中很多人在經(jīng)歷練習(xí)時(shí)間時(shí)可能會(huì)疑惑：“我一年付四萬美金就是為了這個(gè)？“”坐在教室里發(fā)呆？“。Firstofall,itwillonlybeaminuteortwoatatimemaybeonceortwicealecture.Butsecond,itismaybethemostimportantthingyou’lltakefromthisclass.Thenotionofembracingstillness.首先，每個(gè)人只有一兩分鐘，一堂課最多不超次兩次。第二，這可能是你從本課程中學(xué)到的最重要的東西。即享受安靜這一理念。LetmereadtoyouanexcerptfromastudythatwasrunbytwoMITprofessors.我來讀一段麻省理工兩位教授的研究。Youdon’tneedtorememberorwritedown;thisisjustforyouredification.SoDavidFosterandMatthewWilson,bothofthemfromMIT.DavidFoster和MatthewWilson不必背誦或記錄，只是為了啟發(fā)你們。教授都來自麻省理工大學(xué)。IndeedthefollowingstudythatIthinkconfirmstheimportanceoftime-in,timetolookinside.他們研究證實(shí)了練習(xí)時(shí)間的重要性，開始內(nèi)省的時(shí)間。Whattheydidistheyscannedthebrainsofratswhiletheywereinamazeandaftertheywentthroughthemaze.Andhere’swhattheyfound.他們在老鼠處在迷宮中及脫離迷宮后分別對它們進(jìn)行了腦掃描。以下是他們的發(fā)現(xiàn)。Whattheresultssuggestisthatwhiletherecertainlyissomerecordofyourexperienceasitisoccurringinotherwordswhentheydoingthemaze.實(shí)驗(yàn)結(jié)果表明，當(dāng)某種經(jīng)歷正在進(jìn)行時(shí)，即老鼠進(jìn)行迷宮時(shí)。Theactuallearningwhenyoutrytofigureout:”whatwasimportant?”,”whatshouldIkeepandthrowaway?”.Thathappensafterthefactduringperiodsofquietwakefulintrospection.真正的學(xué)習(xí)階段是當(dāng)你嘗試分辨：“什么才是重要的？“，”什么舍棄什么保留?！?。這些發(fā)生在經(jīng)歷之后進(jìn)行安靜的自省時(shí)。Whattheyshowwasratswhowentthroughthemazeandwentthroughthemazeagainandagainlearnedfarlessthanratswhotooktimeasidechilledoutalittlebitafteramazehadmoremargarita.他們的實(shí)驗(yàn)表明接連不斷反復(fù)進(jìn)入迷宮的老鼠比進(jìn)行一次迷宮后稍事放松，來點(diǎn)小酒的老鼠學(xué)到的少得多。Experience,embracestillness.Thishasimplicationsandtheyshowedimplicationstohumanbeingsaswell.Notonlythoseoftheratrace,allhumanbeings.經(jīng)歷，享受安靜。這很能說明問題，對人類也一樣。不僅僅是實(shí)驗(yàn)小白鼠，所有人類都是。Sowhattheysayisthat”Replaymightconstituteageneralmechanismoflearningandmemory”.Bothlearning,understandingaswellasmemory,retention.他們認(rèn)為：“重現(xiàn)可能形成一種學(xué)習(xí)記憶機(jī)制“。包括學(xué)習(xí)，理解，記憶，保留。Whenwereflect,whenwereplaythematerial,wearemuchmorelikelytoretain,torememberwhatwehavejustbeenthrough.當(dāng)我們思考時(shí)，我們重放素材時(shí)更容易保留，記住之前的經(jīng)歷。Sotheimportanceoftimeasidecannotbeover-emphasized.所以休息時(shí)間的重要性不能被忽視。Inhiswonderfulbookofteaching,ParkerPalmer—it’scalledTheCouragetoTeachsaysthefollowing.ParkerPalmer在他的教學(xué)著作《教學(xué)的勇氣》一書中提到了以下一段話。Wordsarenotthesolemediumofexchangeinteachingandlearning,weeducatewithsilenceaswell.語言不是教學(xué)的唯一媒介，安靜同樣可以進(jìn)行教育。Silencegivesusachancetoreflectonwhatwehavesaidandheard.安靜讓我們有機(jī)會(huì)反省我們所說所聞。Inauthenticeducation,silenceistreatedasatrustworthymatrixfortheinnerworkstudentsmustdo,amediumforlearningofthedeepestsort.Silenceissomethingthatismissingfromourculture.在真正的教育中，安靜為學(xué)生進(jìn)行內(nèi)省提供可靠環(huán)境，是一種最深層次的學(xué)習(xí)媒介。而安靜恰恰是我們文化所缺失的。IknowthatmanyofyouhaveprobablyreadZenandtheArtofMotorcycleMaintenance,RobertMPirsig.Hehadasecondbookout,lesswell-known,calledLila(Lila:anInquiryintoMorals).很多人可能讀過《萬里任禪游》，作者RobertMPirsig。還寫過另一本書，沒那么知名，叫《尋找萊拉》。AndLilaisananthropologicalstudyofNativeAmericans.這本書是對印第安人的人類學(xué)研究。WhathedoesthereiscomparetheirculturetoAmericans’fromEuropeanancestry.將他們的文化與美國傳承的歐洲文化進(jìn)行對比。Andoneofthedistinguishingcharacteristicsbetweenthesetwoculturesistheirapproachweresilence.WhathefoundwaswhenhewentandsataroundwithNativeAmericans.Theywouldsitaroundthefireandhangoutfortwothreehourswithoutsayingaword.兩種文化最突出的特點(diǎn)之一是印第安人崇尚安靜。他發(fā)現(xiàn)與印第安人坐在一起。他們圍坐在篝火邊兩三個(gè)小時(shí)一句話也沒說。ustsitaround,lookatanother,smile,haveagoodtime,introspect,justbethereforhours.只是坐在那兒，互相看著，微笑，享受美好時(shí)光，內(nèi)省，就這樣幾個(gè)小時(shí)。Whilehepointsoutthatinourculturewefeelveryuncomfortablewiththeabsenceofwordswiththeabsenceofsoundornoise.他指出，在我們文化中沉默讓人不適。Wehavetofillupallthegaps.Thisisanimportantculturaldifference.Andwepayapriceforthislackofstillness.我們試圖打破沉默。這是一項(xiàng)重要的文化差異。我們?yōu)槿狈Π察o付出了代價(jià)。Apricethatwe’lltalkaboutalot,whenItalkaboutrelationships,whenItalkaboutvirtueandmorality,andwhenwetalkabouthappinessandwellbeingingeneral.我們會(huì)重點(diǎn)討論這一代價(jià)，涉及到戀愛，美德與道德以及快樂與幸福感。Letmegivealittlebitbackgroundonpositivepsychology.下面介紹一下積極心理學(xué)的背景。Howwecameaboutandhowthisclasscameabout.它是如何誕生的，這門課是如何誕生的。Inmanyways,positivepsychologyisthebrainchild,theproductandthegrandchildofhumanisticpsychology.從很多方面說，積極心理學(xué)是人本主義心理學(xué)的產(chǎn)物和衍生。Whatwehaveinhumanisticpsychologyisessentiallyareactiontobeexistingpsychologyofthetime.人本主義心理學(xué)本質(zhì)上是對當(dāng)時(shí)各種心理學(xué)派系的不同見解。Thefounders,consideredthefoundersofhumanisticpsychologyinfactcalledit“thethirdforce”.Whythethirdforce?人本主義心理學(xué)的創(chuàng)始人稱之為心理學(xué)上的“第三勢力“。為什么是第三勢力呢？Becausethefirstforcewasbehaviorism,theworkofSkinner(B.F.Skinner),theworkofWaston(JohnB.Waston),theworkofThorndik(EdwardThorndik).Thiswasthefirstforce.因?yàn)榈谝粍萘κ切袨橹髁x，代表人物有斯金納、華生、桑代克。這是第一勢力。hesecondforcewaspsychoanalysis.TheworkofFrued(SigmundFrued),Jung(CarlJung),Adler(AlfredAdler)tosomeextent.Thiswasthesecondforce.第二勢力是精神分析學(xué)。創(chuàng)建者包括弗洛伊德，榮格以及阿德勒。這是第二勢力。Andthethirdforce,humanisticpsychologycameasareactiontoit.FirstItisareactiontobehaviorism.第三勢力人本主義心理學(xué)作為對其的異議出現(xiàn)。首先是對行為主義的異議。Behaviorismlooksatthehumanentityatthepersonasbasicallyacollectionofbehaviorsasabox,likeabilliardballknockedaroundbyreinforcements,bypunishment,byreward.行為主義認(rèn)為人的主體性，認(rèn)為人是一個(gè)行為集體就像一只被擊打而四處滾動(dòng)的臺球，被增強(qiáng)，被懲罰驅(qū)動(dòng)。Andwhathumanisticpsychologysaidwasthatwearemuchmorethanabilliardballbeingknockedaround.但是人本主義心理學(xué)說我們不只是被擊打的臺球。Wehavespirit,wehaveasoul,wehavecognitionsandthoughtsthatmatter.我們有精神，有靈魂，我們有重要的認(rèn)知與思想。It’snotjustbehaviorthatisimportantforunderstandingaswellasimprovinglife.不能只靠行為觀察，改善人生。Andthenpsychoanalysis,thesecondforce.然后是第二勢力精神分析學(xué)。Thepsychoanalysisisaboutbasicallyunderstandingmostlythroughthesubconsciousthat’showyouunderstandit,that’showyouimprovethequalityoflife.Therearedefensemechanisms.精神分析學(xué)主要通過潛意識分析，它決定你的理解，決定如何改善生活。還有防衛(wèi)機(jī)制。Therearebiologicalinstincts,neurosis,andifyouunderstandtheseveryoftendarkforces,werebetterabletodealwithlife,understandaswellasimprovethequalityoflife.人類本能論，神經(jīng)癥，如果你理解這些黑暗勢力就能更好地處理生活，了解并改善生活。Humanisticpsychologysayshumanbeingsaremuchmorethanthat.人本主義心理學(xué)認(rèn)為人類不止如此。Muchmorethanbiologicalinstincts,muchmorethanneurosis.不僅僅是生理本能，不僅是神經(jīng)癥。MuchmorethanthepersonwhoexistsinaNewtonianrealitylikeabilliardball.不僅僅是牛頓學(xué)說世界里的臺球。Weneedtovaluemuchmorethehumanbeing.Weneedtogivemuchmoredignityandfreedomtotheperson.Therewasaproblem.我們要重視人的本質(zhì)。給予更多的自尊和自由。但有一個(gè)問題。Theproblemwashumanisticpsychologyissaidlackedtherigorousmethodology.人本主義心理學(xué)缺少嚴(yán)謹(jǐn)?shù)姆椒ㄕ?。Whileitbroughtinmanywonderfulideas,talkedaboutthestudyofwell-being,talkedaboutthestudyofoptimism,ofkindness,ofmorality,ofvirtue,oflove,ofrelationships,ofpeakexperiences,ofself-actualization,ofempathy.但它引入了許多精彩的理念，對于幸福感的研究，樂觀主義的研究，善良，道德，美德，愛，兩性關(guān)系，巔峰體驗(yàn)，自我實(shí)現(xiàn)，移情。Allthesewonderfulconceptsthatwe’lltalkaboutthroughoutthesemester.這些精彩的概念都會(huì)在本學(xué)期討論。Itwasn’tasrigorousaboutitsepistemology,abouthowweformideasandhowwelearn.它的認(rèn)識論并不嚴(yán)謹(jǐn)，如何形成理念，如何學(xué)習(xí)。Andthat’swhy,inmanyways,largelynotcompletelybutlargelymoreofintotheself-healthmovements.所以在很多方面，大部分成為了自助運(yùn)動(dòng)。Interestingideas,goodideas,importantideas,certainlygoodintentions.Buttosomeextentwithouttheacademicrigor.有趣，有益，重要的理念，意圖當(dāng)然是好的。但就某種程度上缺乏學(xué)術(shù)嚴(yán)謹(jǐn)性。Andthat’swhyitlackedtheimpactonacademic.That’swhywedon’thavepartlyanyhumanisticpsychologyclassesofferedinuniversitiestoday.Thereareveryfewstillaround.所以它在學(xué)術(shù)上影響很小。所以很少有大學(xué)開設(shè)人本主義心理學(xué)。幾乎沒有。AndthisiswhyalsoalotofitbecametheNewAgeessentially.所以本質(zhì)上成為了新紀(jì)元運(yùn)動(dòng)。Butstill,it’shumanisticpsychologythathasinmanywaysfatheredandmotheredaswe’llseepositivepsychology.但是我們很快就會(huì)了解到，人本主義心理學(xué)孕育了積極心理學(xué)。Solet’smeetthegrandparents.PeoplelikeRolloMay,PeoplelikeCarlRogers.我們先見見祖父祖母。比如RolloMay和CarlRogers。Andmorethananyone,AbrahamMaslow,wastheAmericansPsychologicalAssociationPresident,wasprofessorjustdowntheroadhereatBrandeis(BrandeisUniversity).還有最著名的AbrahamMaslow，曾是美國心理學(xué)會(huì)主席，布蘭迪斯大學(xué)教授。Andheintroducedthishumanisticpsychologyin1954.他于1954年提出了人本主義心理學(xué)。Hewroteachapter,calledTowardthePositivePsychology.他寫了一章，《為了積極心理學(xué)》。1954,Inithesaidweneedtoalsoresearchkindness,goodness,andhappinessandoptimism.Inmanywaysitwaswayaheadofhistime.1954年，他在其中寫到，我們需要研究善良，美德，快樂與樂觀。可以說這是超前于他時(shí)代的。ThenifMaslowisthegrandfather,thenKarenHorneyisthegrandmother.Initiallyapsychoanalyst,trainedthroughtheworksofFrued.如果說Maslow是祖父，那KarenHorney就是祖母了。她最初是精神分析學(xué)者學(xué)習(xí)弗洛伊德的理論。Sherealizedthefocuseshadbeentoomuchonthenegative,onneurosis,onpsychosisandsaidwealsonotonlybutalsohavetofocusonwhatisworkingonhumanorganism.意識到其過于注重消極面，神經(jīng)癥，精神病，她認(rèn)為還必須關(guān)注影響人類生命體的東西。Wehavetoworkandlookatthefinequalitiesandcultivatethose.Becausepartofbeinghumanisbeingthosethingsaswell.我們需要研究培養(yǎng)那些好的品質(zhì)。因?yàn)樗鼈円彩俏覀兊囊徊糠帧nmanyways,broughtaboutthemovementtowardhumanisticpsychologyandthroughthat—positivepsychology.反而向人本主義靠近了，并由此產(chǎn)生了積極心理學(xué)。AaronAntonovsky,thethirdpersonIwouldconsiderthegrandfather,broughtintheideaoffocusingonhealth.還有AaronAntonovsky，第三位祖父級人物提出了關(guān)注健康的理念。Hehasanewconcept.Orheintroducedanewconcept.I’amstillhere,don’tworry.他提出了一個(gè)新概念。或者說他引進(jìn)了一個(gè)新概念。我還在，別擔(dān)心。Heintroducedanewconcept,whichhecalled,hisownneologism:salutogenesis.他引進(jìn)了一個(gè)新概念，他稱之為，他個(gè)人創(chuàng)造的新詞：健康本源學(xué)。Salutogenesis:salutewhichishealth;genesiswhichisorigin.健康本源學(xué)由兩部分組成，saluto健康，genesis起源。Theoriginofhealth,andthiswasanalternativemodel,tobeconventionalwaysmodelofpathologies.健康的起源這是病理學(xué)常規(guī)模型的替代模型。Soinsteadofjuststudyingpathologieswhetherit’sinphysicalhealthorpsychologicalhealth,weshouldalsostudytheoriginofhealth.也就是說除了研究病理學(xué)無論是生理健康還是心理健康還需要研究健康的起源。Inmanywaysthatiswhatpreventedmedicineisabout.這也是預(yù)防醫(yī)學(xué)所關(guān)注的。Sothiswasnotanovelideabackin1970swhenheintroducedit.這在1970年是一個(gè)全新的理念。AndwewilltalkalotaboutAaronAntonovsy.我們會(huì)仔細(xì)討論AaronAntonovsy。Nowtheparents.現(xiàn)在轉(zhuǎn)