> 2021年08月12日信息消化 ### 5 Must-Know AI Concepts In 2021 origin: [5 Must-Know AI Concepts In 2021](https://towardsdatascience.com/5-must-know-ai-concepts-in-2021-75d8c1ff938) ◆Summary: Transformer, 读读这篇：[The Illustrated Transformer](https://jalammar.github.io/illustrated-transformer/) ##### The Transformer — Human attention It wasn’t long ago when recurrence-based architectures dominated natural language processing (NLP). If you faced an NLP problem — translation, speech to text, generative tasks — you either used gated recurrent units (GRU) or long short-term memory (LSTM). These two architectures were designed to handle sequential input data. For instance, the system could take an English sentence and process each successive word onto a Spanish translation. 不久前，基于递归的架构还主导着自然语言处理（NLP）。如果你面临一个NLP问题--翻译、语音转文本、生成任务--你要么使用门控递归单元（GRU），要么使用长短期记忆（LSTM）。这两种架构被设计用来处理连续的输入数据。例如，该系统可以接受一个英语句子，并将每个连续的单词处理成西班牙语翻译。 One of the main drawbacks of these models was the vanishing gradient problem. Because the information was processed sequentially, when the system was about to output the first French word, the first English word was merely remembered. To solve this defect, researchers introduced attention mechanisms in 2014. By mimicking cognitive attention, neural networks could weigh the influence of context. No more information loss. 这些模型的主要缺点之一是梯度消失问题。因为信息是按顺序处理的，当系统要输出第一个法语单词时，第一个英语单词只是被记住了。为了解决这一缺陷，研究人员在2014年引入了注意力机制。通过模仿认知的注意力，神经网络可以权衡上下文的影响。不再有信息损失。 In 2017, Google’s AI team published the seminal paper Attention Is All You Need. It said: Attention mechanisms are powerful enough to solve language tasks. We don’t need recurrence and we don’t need sequential processing. They had invented the famous transformer architecture. The way transformers have influenced the deep learning landscape is only comparable to the disruption of CNNs in computer vision (CV) in 2012 when Hinton’s team won the ImageNet challenge. 2017年，谷歌的人工智能团队发表了开创性的论文《Attention Is All You Need》。它说。注意机制强大到足以解决语言任务。我们不需要递归，我们也不需要顺序处理。他们曾发明了著名的变换器架构。变换器对深度学习领域的影响，只能与2012年Hinton团队赢得ImageNet挑战赛时，CNN在计算机视觉（CV）领域的颠覆相提并论。 Transformers work by processing in parallel all the words (tokens) of a sentence and learning the contextual relationships between them. In contrast to LSTM, transformers don’t process data sequentially. Training times are much shorter. Transformers are the go-to architecture for any NLP task nowadays. Even CV scientists have started to apply transformers to image and video problems. Not even convolution will survive attention. 变换器的工作方式是平行处理一个句子的所有单词（tokens）并学习它们之间的上下文关系。与LSTM相比，转化器不按顺序处理数据。训练时间要短得多。变换器是现在任何NLP任务的首选架构。甚至CV科学家也开始将变换器应用于图像和视频问题。甚至卷积也不会在关注中存活下来。 From 2017 to 2021 researchers have further developed the transformer, aiming at solving various shortcomings and improving performance. The transformer-XL is larger and allows the system to learn dependency in larger contexts. GPT-3 — which was built on the original transformer architecture — can’t look past its context window, which makes it memoryless. The Reformer tackles the prohibitive costs of training. It improves efficiency and reduces training times while achieving state-of-the-art performance. 从2017年到2021年，研究人员进一步开发了转化器，旨在解决各种缺陷并提高性能。变换器-XL更大，允许系统在更大的上下文中学习依赖性。GPT-3--建立在最初的转化器架构上--无法看透其上下文窗口，这使得它没有记忆。改革者解决了训练的高昂成本问题。它提高了效率，减少了训练时间，同时实现了最先进的性能。 Some of the most notable applications of the Transformer in recent years are multitasking AIs such as Google’s BERT, OpenAI’s GPT family — among which GPT-3 is the undisputed star —, or Wu Dao 2.0, which holds the record of largest neural network. The Transformer is also the core algorithm behind the new generation of chatbots — Meena, BlenderBot 2.0, or LaMDA. And it has even set foot in the world of biology. A few days ago DeepMind announced they had released the code and database of AlphaFold 2. A model that could help reach a deeper understanding of the workings of protein folding. 近年来，Transformer的一些最引人注目的应用是多任务人工智能，如谷歌的BERT、OpenAI的GPT系列--其中GPT-3是无可争议的明星--或保持最大神经网络记录的吴道2.0。Transformer也是新一代聊天机器人--Meena、BlenderBot 2.0或LaMDA--背后的核心算法。而且它甚至已经踏入了生物学的世界。几天前，DeepMind宣布他们已经发布了AlphaFold 2的代码和数据库。这个模型可以帮助人们更深入地了解蛋白质折叠的工作原理。 ##### Self-supervised training — Human learning Supervised deep learning systems have dominated the AI landscape since 2012. These systems learn from labeled data to classify new instances into the learned classes. We put a lot of resources into classifying the training examples to facilitate learning. However, these pattern-matching systems learn nothing like us. 自2012年以来，监督式深度学习系统一直主导着人工智能领域。这些系统从标记的数据中学习，将新的实例分类到学习的类别中。我们投入大量资源对训练实例进行分类，以促进学习。然而，这些模式匹配系统的学习方式与我们完全不同。 Reinforcement learning better resembles the way we learn. These systems live in a constrained virtual world in which they can do a limited set of actions to achieve a reward. DeepMind researchers published a few months ago a paper arguing that “reward is enough” to achieve general artificial intelligence. However, not everything people do is meant to optimize a reward in the same sense reinforced AI does. That’s not to mention the complexity of our world, the number of possible actions available each instant, or the complexity and nuance of what we want or need. 强化学习更类似于我们的学习方式。这些系统生活在一个受限的虚拟世界中，它们可以做有限的行动来实现奖励。DeepMind的研究人员几个月前发表了一篇论文，认为 "奖励就足够了"，以实现一般人工智能。然而，并不是人们所做的每一件事都是为了优化奖励，而强化了人工智能的意义。这就更不用说我们的世界的复杂性，每一个瞬间可能的行动的数量，或者我们想要或需要的东西的复杂性和细微差别。 For the above reasons, researchers have recently put more interest in the paradigm of unsupervised — or self-supervised, as Yann LeCun likes to call it — learning. He argues we learn similarly to these systems (at least in comparison with the other paradigms). Humans learn a lot by observing and perceiving the world. That’s what self-supervised learning is about. > “[Self-supervised learning] is the idea of learning to represent the world before learning a task. This is what babies and animals do. […] Once we have good representations of the world, learning a task requires few trials and few samples.” > > "[自我监督学习]是指在学习一项任务之前，先学会代表世界的想法。这就是婴儿和动物所做的。[......]一旦我们对世界有了良好的表征，学习一项任务就只需要很少的试验和很少的样本。" - Supervised learning systems learn to find patterns in data without caring about the world. 监督学习系统学习在数据中寻找模式而不关心世界。 - Reinforcement learning systems learn to optimize rewards without caring about the world. 强化学习系统在不关心世界的情况下学习优化奖励。 - Self-supervised learning systems need to represent the world to understand how things relate to one another. 自我监督学习系统需要代表世界来理解事物之间的关系。 These systems can learn hidden parts of inputs from the visible parts of those inputs. For instance, if you were to feed half a sentence to a self-supervised system, it could predict the missing words. To do that, they need a deeper knowledge of the relationships between things (that’s not to say they understand the world in the same sense we do, which isn’t the case). 这些系统可以从输入的可见部分学习输入的隐藏部分。例如，如果你把半个句子喂给一个自我监督的系统，它可以预测缺失的单词。要做到这一点，它们需要对事物之间的关系有更深入的了解（这并不是说它们在与我们相同的意义上理解世界，情况并非如此）。 The need for huge amounts of labeled data (supervised learning) and uncountable simulations (reinforcement learning) are a hindrance. Self-supervised learning aims at solving both problems. These systems learn without explicitly telling them what they have to learn. No classes. No tasks. 需要大量的标记数据（监督学习）和不可计数的模拟（强化学习）是一个障碍。自我监督学习的目的是解决这两个问题。这些系统的学习不需要明确告诉它们要学习什么。没有类别。没有任务。 Some important successes of self-supervised learning are related to the transformer architecture. For instance, BERT or GPT-3 have proved extremely successful in language generation tasks. Self-supervised systems are now state-of-the-art in many NLP domains. A notable drawback of these systems is their inability to handle continuous input such as images or audio. 自监督学习的一些重要成功与transformer结构有关。例如，BERT或GPT-3已被证明在语言生成任务中非常成功。自监督系统现在在许多NLP领域是最先进的。这些系统的一个明显的缺点是它们不能处理连续的输入，如图像或音频。 > “The next revolution in AI will not be supervised, nor purely reinforced.”— Yann LeCun ##### Prompt programming — Human communication 의사소통 At the intersection of no-code initiatives and the future of AI, we have prompt programming. GPT-3 is the best-known AI system that uses prompts. OpenAI released the API last year, and people soon recognized the uniqueness of prompting. It was something different; neither talking to a human nor programming in the formal sense. Prompt programming, as Gwern calls it, can be understood as a new form of programming. It isn’t as superficial as no-code, because we communicate with the system — we program it — in natural language. And it isn’t as highly technical as programming in C or Python. 在无代码倡议和人工智能的未来的交叉点上，我们有提示编程。GPT-3是最著名的使用提示的人工智能系统。OpenAI去年发布了API，人们很快就认识到了提示的独特性。这是一种不同的东西；既不是与人交谈，也不是正式意义上的编程。Gwern所说的提示性编程，可以理解为一种新的编程形式。它不像无代码那样肤浅，因为我们与系统交流--我们为它编程--用自然语言。它也不像用C或Python编程那样技术含量高。 > “[Prompting] is a rather different way of using a DL [deep learning] model, and it’s better to think of it as a new kind of programming, where the prompt is now a “program” which programs GPT-3 to do new things.” Prompt programming is the future of coding: We’ll be able to program most things in natural language. There will be intermediate systems tackling the translation between our inexact, nuanced, and context-filled thoughts and the formal set of instructions computers need to work. ##### Multimodality — Human perception We’ve evolved in a multimodal world. Events and objects around us produce different kinds of information: electromagnetic, mechanical, chemical… For instance, an apple has color, form, texture, taste, smell… That’s why our brain is multisensory. We have a set of perceptual systems that capture part of the multimodal nature of the world (other living forms have different perceptual systems that allow them to perceive modes we’re biologically unaware of). What’s more interesting is that the brain integrates info from the perceptual channels in a single representation of reality. 我们已经在一个多模态的世界中进化了。我们周围的事件和物体产生不同种类的信息：电磁、机械、化学......例如，一个苹果有颜色、形状、纹理、味道、气味......这就是为什么我们的大脑是多感官的。我们有一套感知系统，可以捕捉到世界的多模态性质的一部分（其他生物形式有不同的感知系统，使它们能够感知到我们在生物学上不知道的模式）。更有趣的是，大脑将来自感知渠道的信息整合到现实的单一表征中。 That’s where we can find utility from imbuing AI with this capability. If giving a pair text-image to a model allows it to represent the world more accurately, it could be more precise in its predictions or actions and adapt better to the environment. That’s today’s definition of intelligence: “The ability to understand and adapt to the environment by using inherited abilities and learned knowledge.” 这就是我们可以从赋予人工智能这种能力中找到效用的地方。如果给一个模型提供一对文本图像，使其能够更准确地表示世界，那么它的预测或行动就会更精确，并更好地适应环境。这就是今天对智能的定义。"通过使用继承的能力和学习的知识来理解和适应环境的能力。" A robot with the artificial equivalent of eyes, ears, and hands and GPT-3 as the brain would be much more powerful than any current AI. The brain is where all the processing occurs, but the data that’s processed matters as well. Future AI systems will have sensors, controllers, and actuators, interconnected in such a way that information processing is fast, accurate, and abundant. 一个拥有相当于眼睛、耳朵和手的人工智能和GPT-3作为大脑的机器人将比目前的任何人工智能强大得多。大脑是所有处理发生的地方，但处理的数据也很重要。未来的人工智能系统将有传感器、控制器和执行器，以一种信息处理快速、准确和丰富的方式相互连接。 ##### Multitasking and task transfer — Human versatility Supervised and reinforced AI systems are bad multitaskers. Even systems like AlphaZero, which are designed to learn different tasks, have to unlearn and relearn for each task. However, self-supervised systems are inherently better at this. The reason is they’re trained in a task-agnostic manner. Because these systems aren’t explicitly told what to learn from the input data, they can be applied to different tasks without the need to change the parameters. That’s the case with GPT-3. 有监督和强化的人工智能系统是糟糕的多任务者。即使像AlphaZero这样的系统，被设计为学习不同的任务，也必须为每个任务解除学习和重新学习。然而，自我监督的系统在这方面本来就比较好。原因是它们是以一种与任务无关的方式进行训练的。因为这些系统没有被明确告知要从输入数据中学习什么，它们可以应用于不同的任务，而不需要改变参数。这就是GPT-3的情况。 ### The Biology of Mindfulness and Mindlessness — A Neuroscientist’s Perspective origin: [The Biology of Mindfulness and Mindlessness — A Neuroscientist’s Perspective](https://betterhumans.pub/the-biology-of-mindfulness-and-mindlessness-a-neuroscientists-perspective-1f539fa258bf) ##### The reptilian brain The human brain can be loosely divided into three regions: the **reptilian brain,** the **limbic brain,** and the **cortex.** 人类的大脑可以松散地分为三个区域：爬虫脑、边缘脑和大脑皮层。 The reptilian brain, the oldest of the three brain regions from an evolutionary perspective, is responsible for the body’s vital functions, such as body temperature, heart rate, and breathing. This structure is also in control of our instinctual and self-preserving behaviours, which ensure the survival of the species. 从进化的角度来看，爬行脑是三个大脑区域中最古老的，负责身体的重要功能，如体温、心率和呼吸。这一结构也控制着我们的本能和自我保护行为，确保物种的生存。 This primitive part of the brain, which is also responsible for reckless and impulsive behaviour, can be highly problematic. Its need to survive is so powerful that it often fights with the logical part of the brain, the cortex. 大脑的这一原始部分也负责鲁莽和冲动的行为，可能会有很大问题。它对生存的需求是如此强大，以至于它经常与大脑的逻辑部分，即大脑皮层发生冲突。 It’s like two different people having an argument. *“Go on, have a drink*.” *“No, I better not.”* *“Ah, sure I deserve it.”* *“Yeah, but you’ll regret it later.”* If you’re an anxious person, as I was, the reptile brain sees feelings of anxiety as a threat, even when it doesn’t know what’s causing them. 这就像两个不同的人在吵架。*"来吧，喝杯酒*。" *"不，我最好不要。"*"啊，当然我应得的。"*"是的，但你以后会后悔的。"*如果你是一个焦虑的人，就像我一样，爬行动物的大脑将焦虑的感觉视为一种威胁，即使它不知道是什么造成的。 #### The limbic brain The [limbic brain](https://en.wikipedia.org/wiki/Limbic_system) is comprised of several structures, found above the reptilian brain. The main components include the **hippocampus**, the **amygdala**, and the **hypothalamus**. [边缘脑](https://en.wikipedia.org/wiki/Limbic_system)由几个结构组成，发现在爬行动物的大脑之上。其主要组成部分包括海马体、杏仁核和下丘脑。 The limbic brain supports a variety of functions. The hippocampus is essential for memory formation. The amygdala, located next to the hippocampus, plays a key role in emotions like fear, anxiety, and anger. The amygdala is also responsible for determining the strength of stored memories, whereby memories with strong emotional content tend to stick. 边缘大脑支持各种功能。海马体对记忆的形成至关重要。杏仁核位于海马体旁边，在恐惧、焦虑和愤怒等情绪中起着关键作用。杏仁核还负责决定储存记忆的强度，即具有强烈情感内容的记忆往往会坚持下去。 The hypothalamus, which links the brain to the [endocrine system](https://www.hopkinsmedicine.org/health/wellness-and-prevention/anatomy-of-the-endocrine-system), is a vital component of our stress response. It produces chemical messengers that can both stimulate or inhibit stress-releasing hormones. 下丘脑将大脑与[内分泌系统](https://www.hopkinsmedicine.org/health/wellness-and-prevention/anatomy-of-the-endocrine-system)联系起来，是我们压力反应的重要组成部分。它产生的化学信使既可以刺激也可以抑制释放压力的荷尔蒙。 ##### The cortex The cortex, the most recent addition of the three brain regions, consists of grey matter surrounding the deeper white matter of the cerebrum. Grey matter contains the bodies of neurons, and white matter consists of the connecting fibres between different grey matter cells. 皮质是三个大脑区域中最新增加的部分，由围绕大脑深层白质的灰质组成。灰质包含神经元体，而白质由不同灰质细胞之间的连接纤维组成。 The cortex is the part of the brain involved in higher-order functioning, such as abstract thought, problem-solving, appraisal of danger, and language. With unparalleled learning capacities, this highly flexible structure has enabled humans to do things no other species has done. 皮层是大脑中涉及高阶功能的部分，如抽象思维、解决问题、危险评估和语言。凭借无与伦比的学习能力，这种高度灵活的结构使人类能够做其他物种没有做过的事情。 ##### The stress response In times of stress, the three core structures of the limbic system — the hippocampus, the amygdala, and the hypothalamus **—** work together in tandem. Consider this example. You are walking through a field when you see what looks like a snake. Stored memories in the hippocampus remind you that you’re scared of snakes. This lights up your amygdala — the fear centre of your brain — which activates your hypothalamus. The hypothalamus then sends a signal to your pituitary glands, which in turn, sends a message to your adrenal glands releasing cortisol throughout your bloodstream. Cortisol is the primary stress hormone, which prepares your body for [fight or flight](https://kids.frontiersin.org/article/10.3389/frym.2017.00071). ##### The Neuroscience of Mindlessness The cortex, the reptilian brain, and the limbic brain collectively work together. They are interconnected by complex neural pathways (white matter) that have developed to influence one another. 大脑皮层、爬虫类大脑和边缘类大脑共同工作。它们通过复杂的神经通路（白质）相互连接，并发展成相互影响。 My anxiety, which resulted from childhood trauma, centred on bodily sensations. Ever since I can remember, I was terrified of my heartbeat, breath, and pulse. If someone asked me to feel my own heartbeat, or [if I even talked about it](https://medium.com/better-humans/a-complete-guide-to-the-science-of-self-talk-9da0c478fe62), my amygdala lit up like a Christmas tree. 我的焦虑是由童年创伤造成的，集中在身体感觉上。从我记事起，我就对自己的心跳、呼吸和脉搏感到恐惧。如果有人让我感受自己的心跳，或者甚至谈论它，我的杏仁核就会像圣诞树一样亮起来。 The reptilian brain, always thinking of self-preservation, said: *“Right, I’ll get you out of this shit, pal.”* So what did I do? Anything to get away from myself, anything to quieten my overactive mind — and for me, that was drugs. 始终想着自我保护的爬虫类大脑说。"对了，我会把你从这个狗屎中救出来的，伙计。" 所以我做了什么？任何可以摆脱自己的东西，任何可以让我过度活跃的头脑安静下来的东西--对我来说，那就是毒品。 I often wonder what my rational mind, the cortex, was doing during this time. My heartbeat wasn’t going to kill me. I was never in any real danger. Surely my logical mind knew this. Wasn’t it supposed to tell my limbic system that everything was OK? 我经常想知道我的理性思维，即大脑皮层，在这段时间里在做什么。我的心跳并不会杀死我。我从未处于任何真正的危险之中。当然，我的逻辑思维知道这一点。难道它不应该告诉我的边缘系统，一切都很好吗？ Neuroscience provides us with many potential theories to explain these questions. The cortex might be [worked too hard by an overactive limbic system](https://www.ncbi.nlm.nih.gov/pubmed/25280904), or simply unable to use logic to eliminate irrational fears. The truth is, we don’t know for sure, but understanding the basic mechanics of this system has provided me with a framework to realize that there is nothing to worry about — certainly not life or death stuff anyway. 神经科学为我们提供了许多潜在的理论来解释这些问题。大脑皮层可能[被过度活跃的边缘系统搞得太辛苦了](https://www.ncbi.nlm.nih.gov/pubmed/25280904)，或者只是无法使用逻辑来消除非理性的恐惧。事实是，我们并不确定，但了解这个系统的基本机制为我提供了一个框架，让我意识到没有什么可担心的--反正肯定不是生死攸关的事情。 ##### Emotional hijacking Have you ever felt completely shaken and overcome by fear? I have. I was easily overwhelmed before and during my addiction — it was my default. Daniel Goleman calls this an [emotional hijacking](https://www.healthline.com/health/stress/amygdala-hijack), where your amygdala screams like a siren. This happens when something in your environment triggers a stress response. It might be your partner raising their voice, a work colleague criticizing you, a close call on the road, or someone giving you a fright. ##### Neuroscience of Mindfulness If you're persistently anxious, angry, or self-loathing, your brain will eventually take that shape. At the same time, however, you can shape your brain in a much more positive direction. By harnessing the power of neuroplasticity via regular [mindfulness practice](https://medium.com/mind-cafe/mindfulness-without-the-fluff-b29582757a62), you can become more resilient, develop sharper focus, and manage your emotions more effectively. The images below are scans of my own brain. The one on the left was conducted as part of a study in 2013 — when I was only two days clean, after 15 years of addiction. The one on the right was taken in May 2018 as part of a TV documentary about stress.  Source: Unprocessed scans of my brain taken in 2013 and 2018. These scans contain the slice showing the anterior commissure, the standard anatomical structure used to compare brain scans. It was difficult to make exact slice comparisons as the images were scanned on different MRI machines using a different resolution. It is difficult to specifically account for what caused these changes. In the four and a half years between the scans, I radically overhauled many aspects of my life, including diet, exercise, and sleep. I also went back to college and, of course, I stopped taking heroin. But for me, present moment awareness provided the foundations for all of these changes. From the day I was introduced to mindfulness, everything changed. It gave me a tool to cope with my greatest adversary, anxiety, and everything just flowed from there. #### **Emotional regulation** [Research shows](https://www.ncbi.nlm.nih.gov/pubmed/19776221) that a regular mindfulness practice significantly weakens the amygdala’s ability to hijack your emotions. This happens in two ways. First, the amygdala decreases in physical size. Second, connections between the amygdala and the parts of the cortex associated with fear are weakened, while connections associated with higher-order brain functions (i.e. self-awareness) are strengthened. 研究表明，经常性的正念练习会大大削弱杏仁核劫持你情绪的能力。这发生在两个方面。首先，杏仁核的物理大小减少。第二，杏仁核与大脑皮层中与恐惧有关的部分之间的联系被削弱，而与高阶大脑功能（即自我意识）有关的联系得到加强。 ##### **Attention and focus** The area of the brain associated with attention is a structure called the anterior cingulate cortex. It has also been linked to self-regulation and flexible thinking — the opposite of compulsive and rigid thinking. 大脑中与注意力有关的区域是一个叫做前扣带皮层的结构。它还与自我调节和灵活思维有关--与强迫性和僵化的思维相反。 [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4712309/) has found increased volume in this area of the brain after mindfulness practice. What’s more, when the connections between the amygdala and the rest of the cortex get weaker (i.e. the areas associated emotional hi-jacking), attentional control becomes stronger. 研究发现，在正念练习后，大脑这一区域的体积增加。更重要的是，当杏仁核和大脑皮层其他部分之间的联系变弱时（即与情绪嗨皮有关的区域），注意力控制变得更强。 [One study showed](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3277272/) that practising mindfulness for only 20 minutes per day for five days can lead to improvements in attention, while a [more recent study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6088366/) showed that a brief mindfulness intervention improves attention in complete novices. 一项研究表明，每天只练习正念20分钟，持续5天，可以导致注意力的改善，而最近的一项研究表明，简短的正念干预可以改善完全新手的注意力。 ##### Self-awareness “Self” [means your self-concept](https://medium.com/mind-cafe/you-are-not-your-thoughts-c7ef6d4ec361?source=friends_link&sk=603c997ee8eb9130fefd9b79836652d1), your story — who you think you are. If you are suffering in some way, like I was with anxiety, disconnecting from “self” will give you the freedom to experience a greater sense of wellbeing. "自我"[指你的自我概念](https://medium.com/mind-cafe/you-are-not-your-thoughts-c7ef6d4ec361?source=friends_link&sk=603c997ee8eb9130fefd9b79836652d1)，你的故事--你认为你是谁。如果你在某种程度上受苦，就像我的焦虑症一样，与 "自我 "断开联系将给你带来自由，让你体验到更大的幸福感。 Through improved self-awareness, mindfulness can provide a detachment from the self. Instead of being controlled by your self-concept, an ability to observe or experience the old you will emerge. 通过提高自我意识，正念可以提供对自我的疏离。与其被你的自我概念所控制，一种观察或体验旧有的你的能力将出现。 Although [research in this area](https://www.frontiersin.org/articles/10.3389/fpsyg.2015.00776/full) is only just emerging, some promising studies have targeted an area known as the default mode network (DMN), also known as the wandering “Monkey Mind”. 虽然[这方面的研究](https://www.frontiersin.org/articles/10.3389/fpsyg.2015.00776/full)才刚刚出现，但一些有希望的研究已经瞄准了一个被称为默认模式网络（DMN）的区域，也被称为游荡的 "猴心"。 The DMN is active when our minds are directionless, aimlessly drifting from thought to thought. This has been linked to rumination and overthinking, which can be extremely counterproductive to our personal wellbeing. 当我们的思想没有方向，漫无目的地从一个想法漂移到另一个想法时，DMN就会活跃起来。这与反刍和过度思考有关，这可能对我们的个人健康产生极大的反作用。 Mindfulness has been found to decrease activation of the DMN, and in effect, to quieten our busy minds. [In one study](https://www.ncbi.nlm.nih.gov/pubmed/25904238), regions of the DMN showed reduced activation in meditators compared to non-meditators, which has been interpreted as a diminished reference to self. 已发现正念可以减少DMN的激活，实际上，可以使我们忙碌的头脑安静下来。[在一项研究中](https://www.ncbi.nlm.nih.gov/pubmed/25904238)，与非冥想者相比，冥想者的DMN区域显示出激活的减少，这被解释为对自我的参考减少了。 ##### Simple Steps to Get Real Results Psychological phenomena, such as stress, rumination, and anxiety, are often thought of as abstract concepts that you cannot touch, feel, or see. But the fact is, these experiences are firmly grounded in biology. 心理现象，如压力、反刍和焦虑，常常被认为是抽象的概念，你无法触摸、感觉或看到。但事实是，这些经历都牢牢地建立在生物学的基础上。 Fortunately, so is mindfulness, which appears to provide a potential solution for much of the suffering in today’s modern world. Having struggled with anxiety and addiction for most of my life, I have witnessed the power of mindfulness as it has helped me to thrive with a newfound lust for life. 幸运的是，正念也是如此，它似乎为当今现代世界的大部分痛苦提供了一个潜在的解决方案。我一生中大部分时间都在与焦虑和成瘾作斗争，我见证了正念的力量，因为它帮助我以一种新发现的生命欲望茁壮成长。 By [practising mindfulness](https://medium.com/mind-cafe/mindfulness-without-the-fluff-b29582757a62?source=friends_link&sk=19129a4003341dd0c9b41778afdb6690) on a regular basis, I not only feel better, but I have also physically altered the structure and function of my brain. I’m no longer anxious, I no longer worry, and I’m more focused and aware than ever before. 通过定期[练习正念](https://medium.com/mind-cafe/mindfulness-without-the-fluff-b29582757a62?source=friends_link&sk=19129a4003341dd0c9b41778afdb6690)，我不仅感觉更好，而且还从生理上改变了我的大脑结构和功能。我不再焦虑，不再担心，而且我比以前更专注，更有意识。 Bad habits are hard to break, but guess what: so are good ones. Anxiety has been replaced by a sense of calm — my new default — which is now entrenched in the physical fibres of my brain. 坏习惯很难打破，但你猜怎么着：好习惯也是如此。焦虑已经被一种平静的感觉所取代--我的新默认值--现在已经在我大脑的物理纤维中根深蒂固。 Changing the shape of your brain, and therefore how you think and feel, is there for anyone. All you have to do is introduce regular mindfulness practises into your life. Stick with it for just [10 minutes per day](https://www.psycom.net/10-minutes-that-can-change-your-life). 改变你的大脑形状，并因此改变你的思维和感觉，任何人都可以做到。你所要做的就是在你的生活中定期引入正念练习。坚持下去，只需[每天10分钟](https://www.psycom.net/10-minutes-that-can-change-your-life)。 My one ask is that you do it every single day. Building this habit is crucial if you want to change your brain, but for increased awareness, focus, and emotional control, I don’t think that’s too big of an ask. Mindfulness is often defined as *“the awareness that arises by paying attention, on purpose, in the present moment, and non-judgmentally.”* — Jon Kabat Zin #### Misc - vscode: `Cmd + i` | IntelliSense