ZT:《活下去的理由》

1.  快樂出現的時候，享受快樂。(Appreciate happiness when it is there）

2. 小口慢飲，別狼吞虎咽。（Sip, don』t gulp）

3. 對自己溫柔些。少工作，多休息。

（Be gentle with yourself. Work less. Sleep more）

4. 過去的一切你都無法改變。這是基本的物理原理。

There is absolutely nothing in the past that you can change. That』s basic physics）

5. 小心星期二和十月。（Beware of Tuesdays. And Octobers）

6. 庫爾特·馮內古特是正確的：「閱讀和寫作是迄今為止人類發現的最有營養的冥想形式」

（Kurt Vonnegut was right. 『Reading and writing are the most nourishing forms of meditation anyone has so far found）

7. 多傾聽，少說話。（ Listen more than you talk）

8. 無所事事的時候不要有罪惡感。也許工作比無所事事對世界的危害更大。但可以完善你的無所事事。讓它是覺知的。

（Don』t feel guilty about being idle. More harm is probably done to the world through work than idleness. But perfect your idleness. Make it mindful）

 9. 覺察到你正在呼吸。（Be aware that you are breathing）

 10. 不論在任何地點，任何時刻，都要試著去發現美。一張面孔，一句詩詞，窗外的雲，塗鴉畫，風力田。美可以凈化思想。

（Wherever you are at any moment, try and find something beautiful. A face, a line out of a poem, the clouds out of a window, some graffiti, a windfarm. Beauty cleans the mind）

 11. 恨是一種毫無意義的情緒。就像為了懲罰蜇你的蠍子而吃掉它一樣。

（Hate is a pointless emotion to have inside you. It is like eating a scorpion to punish it for stinging you）

 12. 出去跑步，再做點瑜伽。（ Go for a run. Then do some yoga）

 13. 中午之前沖個澡。（Shower before noon）

 14. 遙望天空。提醒自己宇宙是多麼浩瀚。抓住每一個感受遼闊悠遠的機會，這會讓你看見自己的渺小。

（Look at the sky. Remind yourself of the cosmos. Seek out vastness at every opportunity, in order to see the smallness of yourself）

 15. 善良。（Bekind）

 16. 要認識到想法只是想法。如果感覺想法不合理，就跟它理論，即使你已找不出道理。你是你頭腦的觀察者，而非受害者。

（Understand that thoughts are thoughts. If they are unreasonable, reason with them, even if you have no reason left. You are the observer of your mind, not its victim）

 17. 不要漫無目的地看電視。不要漫無目的地上社交網站。要清醒地意識到你正在做什麼，為什麼而做。別不重視電視，你要更重視它，這樣你才會少看。無節制的娛樂將使你注意力分散。

 （Do not watch TV aimlessly. Do not go on social media aimlessly. Always be aware of what you are doing, and why you are doing it. Don』t value TV less. Value it more. Then you will watch it less. Unchecked distractions will lead you to distraction）

 18. 坐下，躺下，不動，什麼都不做。觀察，傾聽你頭腦的聲音。不去評判頭腦里發生的事情，隨它吧，就像《冰雪奇緣》里的白雪女王一樣。

（Sit down. Lie down. Be still. Do nothing. Observe. Listen to your mind. Let it do what it does without judging it. Let it go, like the Snow Queen in Frozen）

 19. 不要杞人憂天。（Don』t worry about things that probably won』t happen）

 20. 看樹，靠近樹，種樹。因為樹很棒。

（ Look at trees. Be near trees. Plant trees. Trees are great.)

 21. 聽YouTube 上面那個瑜伽教練的話「走路，好像你在用腳親吻地球一樣。」

（Listen to that yoga instructor on YouTube, and 『walk as if you are kissing the Earth with your feet』）

 22. 生活，愛，放手。（Live， Love， Let go）

23. 酒的數學是乘方運算。你喝得越多，就越想多喝。如果你很難止於一杯，那麼更不可能止於三杯。加法就是乘法。

（Alcohol maths. Wine multiplies itself by itself. The more you have, the more you are likely to have. And if it』s hard to stop at one glass, it will be impossible at three. Addition is multiplication）

 24. 當心那個縫隙。你現在身處的地方和你想去的地方之間的縫隙。只是想一下它，那個縫隙就會擴大，你就有可能掉到裡面去。

（Beware of the gap.  The gap between where you are and where you want to be. Simply thinking of the gap widens it. And you end up falling through）

 25. 閱讀一本書，別去想著要讀完它。只是讀。享受每個字，句子，段落。別期待它結束，或永不結束。

（Read a book without thinking about finishing it. Just read it. Enjoy every word, sentence, and paragraph. Don』t wish for it to end, or for it to never end.）

 26. 在最深層次，宇宙中沒有哪種葯比善待他人令你感覺更好。

（No drug in the universe will make you feel better, at the deepest level, than being kind to other people.）

 27. 聽聽哈姆雷特——文學作品中最著名的抑鬱症患者——對羅森克蘭茨和吉爾登斯特恩說的話：「世上之事物本無善惡之分同，思想使然」

（Listen to what Hamlet – literature』s most famous depressive – told Rosencrantz and Guildenstern. 『There is nothing either good or bad, but thinking makes it so）

 28. 允許他人愛你。相信這份愛。為他們活下去，即使你覺得毫無意義。

（If someone loves you, let them. Believe in that love. Live for them, even when you feel there is no point.）

 29. 你不需要這個世界理解你。沒關係的。有的人永遠不會真的理解他們沒經歷過的事情，但有些人會理解，要對理解你的人心懷感激。

（You don』t need the world to understand you. It』s fine. Some people will never really understand things they haven』t experienced. Some will. Be grateful.）

 30. 儒勒·凡爾納寫過「無限的生命」。它是像海一樣浩瀚的愛與情感世界。如果我們沉浸其中，將找到無限，找到活下來所需的空間。

（Jules Verne wrote of the 『Living Infinite』. This is the world of love and emotion that is like a 『sea』. If we can submerge ourselves in it, we find infinity in ourselves, and the space we need to survive.）

 31. 凌晨三點不是試圖理清人生的時間。

（Three in the morning is never the time to try and sort out your life.）

 32. 記住：你一點兒也不怪異。你是人，你的一切行為，感覺都是符合自然的，因為你是自然界的動物。你就是大自然。你是類人猿。你生活在這個世界，這個世界活在你心中。一切都是聯結在一起的。

 （Remember that there is nothing weird about you. You are just a human, and everything you do and feel is a natural thing, because we are natural animals. You are nature. You are a hominid ape. You are in the world and the world is in you. Everything connects.）

 33. 不要相信什麼好壞，輸贏，勝負，高潮低谷。在你的最低處和最高處，無論你是快樂還是絕望，平靜還是憤怒，都有一個最核心的「你」是始終不變的。這個「你」才是最重要的。

（Don』t believe in good or bad, or winning and losing, or victory and defeat, or up and down. At your lowest and at your highest, whether you are happy or despairing or calm or angry, there is a kernel of you that stays the same. That is the you that matters.）

 34. 別擔心因絕望而失去的時間。熬過絕望之後，時間的價值將會翻倍。

（Don』t worry about the time you lose to despair. The time you will have afterwards has just doubled its value.）

 35. 對自己透明。給你的頭腦建一座玻璃房。觀察。

（Be transparent to yourself. Make a greenhouse for your mind. Observe.）

36. 讀艾米莉·狄金森。讀格雷厄姆·格林。讀伊塔洛·卡爾維諾。讀瑪雅·安吉羅。讀一切你想讀的。讀就好了。書是可能性。是逃跑路線。當你沒有選擇時，它們給你機會。對於流離失所的頭腦來說，每一本書都是一座家園。

（Read Emily Dickinson. Read Graham Greene. Read Italo Calvino. Read Maya Angelou. Read anything you want. Just read. Books are possibilities. They are escape routes. They give you options when you have none. Each one can be a home for an uprooted mind.）

37. 陽光燦爛的日子，能在戶外就在戶外。

（If the sun is shining, and you can be outside, be outside.）

 38. 記住：地球生活的關鍵是改變。汽車會生鏽。書頁會發黃。技術會過時。毛毛蟲會變蝴蝶。黑夜會變白晝。抑鬱也會消散。

（Remember that the key thing about life on earth is change. Cars rust. Paper yellows. Technology dates. Caterpillars become butterflies. Nights morph into days. Depression lifts.）

39. 當你感覺忙得沒時間休息，就是你最需要找時間休息的時候。

（Just when you feel you have no time to relax, know that this is the moment you most need to make time to relax.）

40. 勇敢，堅強，呼吸，活下去。你會感謝今天的自己。

（Be brave. be strong. Breathe, and keep going. You will thank yourself later.）

作者馬特·海格（Matt Haig），

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