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      "label": "不愉快，我的反应就是“厌恶”；某种感觉愉快，我的反应就是“想要更",
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      "label": "多”。即使我们以为自己的反应针对的是别人做的某件事(例如特朗普的",
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    {
      "label": "最新推文)或是遥远的童年记忆，事实上我们做出的反应也是自己最直",
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    {
      "label": "接的身体感觉。如果有人侮辱我们的国家或神，真正让我们难受的是胃",
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    {
      "label": "部灼热、心头就像被捏住的感觉。我们的国家并没有任何感觉，但我们",
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      "label": "的身体真的能够感觉到痛苦。",
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      "label": "想知道“愤怒”究竟是什么吗?只要在自己生气的时候，观察自己",
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    {
      "label": "身体上出现而最后消失的那些感觉。我第一次参加禅修是在24岁，在那",
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      "label": "之前大概已经生过一万次气，但从来没想到要观察自己愤怒时的真实感",
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    {
      "label": "觉。每次生气，我的注意力只集中在愤怒的对象身上(某人的行为或言",
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    {
      "label": "辞)，而不是愤怒的真实感觉。",
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    {
      "label": "我认为，经过观察各种感觉的10天，我对自己和整个人类的了解可",
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    {
      "label": "能要超过我先前所学。而且做到这点，无须接受任何故事、理论或神话，",
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      "label": "只要观察真正的现实就行了。我学到的最重要的一件事是，各种痛苦最",
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    {
      "label": "深层的来源，就在于自己的心智。如果有什么是我想得却不可得的，心",
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    {
      "label": "智的反应就是产生痛苦。痛苦并非外部世界的客观情形，而是自己心智",
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      "label": "产生的心理反应。了解这一点就是跨出了第一步，让人不再产生痛苦。",
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      "label": "自2000年第一次参加禅修之后，我每天都会冥想两个小时，每年也",
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      "label": "会参加一两个月的禅修课程。这不是逃离现实，而是接触现实。因为这",
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      "label": "样一来，我每天至少有两个小时能真正观察现实，另外22个小时则是被",
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    {
      "label": "电子邮件、推文和可爱的小狗短片淹没。如果不是凭借禅修带给我的专",
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    {
      "label": "注力和清晰的眼界，我不可能写出《人类简史》和《未来简史》。至少对",
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    {
      "label": "我而言，冥想与科学研究并不冲突。特别是要了解人类心智的时候，冥",
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    {
      "label": "想就是另外一种重要的科学工具。",
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