1
00:00:00,424 --> 00:00:02,274
成瘾性人格根本不存在

2
00:00:02,423 --> 00:00:04,594
你上瘾的真相比你想的更深

3
00:00:05,104 --> 00:00:06,714
你身边一定有这样的人

4
00:00:07,064 --> 00:00:08,015
戒烟戒了八次

5
00:00:08,423 --> 00:00:09,794
每次都信誓旦旦

6
00:00:09,823 --> 00:00:11,515
每次都在第三天破功

7
00:00:11,823 --> 00:00:13,195
或者你自己就是

8
00:00:13,343 --> 00:00:15,515
明明知道刷短视频浪费时间

9
00:00:15,544 --> 00:00:17,394
但手指就是停不下来

10
00:00:17,864 --> 00:00:19,675
然后有人给你贴了一个标签

11
00:00:19,824 --> 00:00:21,035
成瘾性人格

12
00:00:21,463 --> 00:00:23,875
好像你天生就是一个意志力薄弱的人

13
00:00:23,984 --> 00:00:26,554
好像上瘾是写在你骨头里的缺陷

14
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但是

15
00:00:27,783 --> 00:00:30,375
神经科学在过去三十年积累的证

16
00:00:30,423 --> 00:00:32,875
据告诉我们一件让人意外的事

17
00:00:33,223 --> 00:00:34,515
成瘾性人格

18
00:00:34,543 --> 00:00:35,174
这个概念

19
00:00:35,503 --> 00:00:37,594
在科学上根本不成立

20
00:00:37,984 --> 00:00:42,554
没有任何一组固定的人格特质能预测一个人会不会上瘾

21
00:00:42,984 --> 00:00:44,414
高冲动的人会上瘾

22
00:00:44,863 --> 00:00:46,554
低冲动的人也会

23
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外向的人会上瘾

24
00:00:48,664 --> 00:00:50,115
内向的人也会

25
00:00:50,503 --> 00:00:52,143
所谓的成瘾性人格

26
00:00:52,143 --> 00:00:55,075
是一个流行了几十年的民间神话

27
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哈喽

28
00:00:55,984 --> 00:00:56,454
大家好

29
00:00:56,743 --> 00:00:57,795
我是王利杰

30
00:00:58,143 --> 00:00:59,335
那真相是什么

31
00:00:59,944 --> 00:01:01,274
如果不是人格问题

32
00:01:01,384 --> 00:01:03,935
为什么有人就是比别人更容易上瘾

33
00:01:04,504 --> 00:01:07,114
今天我们从两条线来拆解这个问题

34
00:01:07,463 --> 00:01:09,355
一条是现代神经科学

35
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一条是两千五百年前佛陀的诊断

36
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你会发现

37
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这两条线在最深处交汇了

38
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先说科学

39
00:01:17,584 --> 00:01:18,715
1993年

40
00:01:18,743 --> 00:01:21,974
密歇根大学两位神经科学家罗宾逊和伯里奇

41
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发表了一篇改变整个成瘾研究领域的论文

42
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这篇论文到今天被引用超过七千次

43
00:01:28,983 --> 00:01:31,715
它提出的理论叫激励敏化理论

44
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核心观点只有一句话

45
00:01:33,944 --> 00:01:37,234
但这句话颠覆了大多数人对上瘾的理解

46
00:01:37,384 --> 00:01:37,855
他们说

47
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上瘾的本质

48
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不是你太喜欢某样东西

49
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而是你太想要它

50
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喜欢和想要

51
00:01:45,424 --> 00:01:48,355
这两个词在日常生活中几乎可以互换

52
00:01:48,623 --> 00:01:50,275
你说我想要一杯咖啡

53
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意思差不多就是我喜欢喝咖啡

54
00:01:53,024 --> 00:01:54,194
但在大脑里

55
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喜欢和想要是由两套完全不同的神经系统驱动的

56
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喜欢

57
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是你真正体验到快乐的那个瞬间

58
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咖啡入口的香气

59
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第一口冰淇淋的甜

60
00:02:06,384 --> 00:02:09,134
这种快感由大脑中一些非常小的

61
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非常脆弱的神经核团产生

62
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主要涉及内啡肽系统

63
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伯里奇称之为快乐热点

64
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它们分布在伏隔核和脑干的特定子区域

65
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加起来只有几立方毫米

66
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想要

67
00:02:24,063 --> 00:02:28,034
是你被某样东西吸引、驱动、牵着走的那股力量

68
00:02:28,264 --> 00:02:30,582
这套系统比快乐系统大得多

69
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也强健得多

70
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它的核心驱动力是多巴胺

71
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这里要纠正一个流传极广的误解

72
00:02:37,503 --> 00:02:39,514
多巴胺不是快乐分子

73
00:02:39,623 --> 00:02:41,634
多巴胺是欲望分子

74
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它不负责让你爽

75
00:02:43,343 --> 00:02:44,955
它负责让你想要

76
00:02:45,223 --> 00:02:47,354
当你的大脑释放多巴胺的时候

77
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你体验到的不是满足

78
00:02:49,183 --> 00:02:51,474
而是一种朝向目标的驱动力

79
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一种还没得到但迫切想得到的紧迫感

80
00:02:55,943 --> 00:02:57,074
正常情况下

81
00:02:57,144 --> 00:02:59,555
想要和喜欢是绑定在一起的

82
00:02:59,984 --> 00:03:02,194
你想要的东西确实让你开心

83
00:03:02,264 --> 00:03:04,715
你开心的东西你也确实想要

84
00:03:05,343 --> 00:03:07,314
但成瘾的可怕之处在于

85
00:03:07,424 --> 00:03:10,254
反复接触成瘾物质会让想要系统

86
00:03:10,503 --> 00:03:13,155
发生一种叫做敏化的神经适应

87
00:03:13,663 --> 00:03:15,955
想要的回路变得越来越敏感

88
00:03:16,024 --> 00:03:17,594
越来越容易被激发

89
00:03:18,063 --> 00:03:19,294
而喜欢的回路呢

90
00:03:19,943 --> 00:03:20,294
不变

91
00:03:20,704 --> 00:03:21,914
甚至在萎缩

92
00:03:22,503 --> 00:03:23,335
这意味着什么

93
00:03:24,183 --> 00:03:26,435
一个成瘾者的大脑状态是这样的

94
00:03:26,584 --> 00:03:28,194
他疯狂地想要那样东西

95
00:03:28,383 --> 00:03:30,715
但得到之后并没有那么快乐

96
00:03:30,984 --> 00:03:33,935
你有没有见过一个老烟民点上烟之后的表情

97
00:03:34,503 --> 00:03:36,754
很少有那种享受的满足感

98
00:03:36,943 --> 00:03:40,194
更多是一种焦躁被暂时压下去的释然

99
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他不是在追求快乐

100
00:03:42,183 --> 00:03:43,914
他是在被欲望追赶

101
00:03:44,183 --> 00:03:46,840
2019年美国国立药物滥用研究

102
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所所长沃尔科夫在一篇综述中指出

103
00:03:50,223 --> 00:03:53,675
成瘾者大脑中由药物引发的多巴胺释放量

104
00:03:53,704 --> 00:03:55,754
反而显著低于正常人

105
00:03:55,829 --> 00:03:56,623
但是

106
00:03:56,623 --> 00:04:00,955
由成瘾线索触发的多巴胺释放量却远高于正常人

107
00:04:01,704 --> 00:04:03,235
翻译成大白话就是

108
00:04:03,304 --> 00:04:05,235
真正用的时候没那么爽了

109
00:04:05,304 --> 00:04:07,995
但想用的时候欲望比谁都强烈

110
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这就是为什么成瘾者会说

111
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我知道它不好

112
00:04:11,343 --> 00:04:13,062
我也不是真的享受它了

113
00:04:13,063 --> 00:04:14,514
但我就是停不下来

114
00:04:14,704 --> 00:04:16,355
这不是意志力的问题

115
00:04:16,624 --> 00:04:20,995
这是大脑的想要系统和喜欢系统被硬生生撕开了

116
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更让人不安的是

117
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这种敏化是长期甚至可能是永久的

118
00:04:26,504 --> 00:04:29,459
罗宾逊和伯里奇在2024年发表

119
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了这个理论三十周年的回顾论文

120
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确认了一个关键结论

121
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敏化一旦形成

122
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即使戒断多年

123
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想要系统依然保持高度敏感

124
00:04:39,463 --> 00:04:40,495
一个视觉线索

125
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一个特定的场景

126
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一种气味

127
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就能在毫秒之间重新点燃那股想要的冲动

128
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这就是为什么戒毒者在戒断十年后依然可能复发

129
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而且这个机制不只适用于毒品和酒精

130
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2022年的一项研究发现

131
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同样的想要和喜欢的分离模式

132
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出现在赌博、暴食、游戏成瘾

133
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社交媒体依赖甚至购物成瘾中

134
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你刷短视频停不下来

135
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不是因为每一条视频都很好看

136
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是因为你的想要系统被算法不断点燃

137
00:05:14,264 --> 00:05:16,435
而喜欢早就跟不上了

138
00:05:16,463 --> 00:05:18,995
你在追一个永远追不上的影子

139
00:05:19,264 --> 00:05:21,615
那有没有人天生更容易被敏化

140
00:05:21,988 --> 00:05:22,788
有

141
00:05:23,064 --> 00:05:25,115
这就是成瘾的遗传学

142
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科学家发现

143
00:05:26,543 --> 00:05:31,355
大约百分之四十到六十的成瘾易感性可以被遗传因素解释

144
00:05:31,624 --> 00:05:36,435
其中最被研究的一个基因变异是多巴胺D2受体基因

145
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携带某些变体的人

146
00:05:38,463 --> 00:05:41,435
天生大脑中D2受体数量就偏少

147
00:05:41,903 --> 00:05:43,334
D2受体少意味着什么

148
00:05:43,704 --> 00:05:45,454
意味着正常的生活奖赏

149
00:05:45,744 --> 00:05:46,795
一顿好饭

150
00:05:46,824 --> 00:05:48,475
一次运动后的舒畅

151
00:05:48,504 --> 00:05:50,235
一次朋友间的欢笑

152
00:05:50,343 --> 00:05:53,502
这些东西在你的大脑中产生的满足感

153
00:05:53,504 --> 00:05:55,074
先天就比别人弱

154
00:05:55,264 --> 00:05:57,754
你的奖赏基线天生就低

155
00:05:58,144 --> 00:06:01,194
科学家布卢姆给这种状态起了个名字

156
00:06:01,303 --> 00:06:03,595
叫奖赏缺陷综合征

157
00:06:04,024 --> 00:06:04,375
注意

158
00:06:04,663 --> 00:06:06,394
这不是成瘾性人格

159
00:06:06,663 --> 00:06:09,475
这是一个生物化学层面的先天差异

160
00:06:09,744 --> 00:06:11,795
它不决定你会不会上瘾

161
00:06:11,863 --> 00:06:15,795
但它让你在遇到强效刺激的时候更容易被抓住

162
00:06:16,463 --> 00:06:18,514
就像有人天生皮肤更薄

163
00:06:18,584 --> 00:06:20,314
不代表一定会被晒伤

164
00:06:20,463 --> 00:06:23,035
但站在烈日下更容易受伤

165
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好

166
00:06:23,944 --> 00:06:25,115
科学讲到这里

167
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我想请你暂停一下

168
00:06:26,744 --> 00:06:29,754
回想一下我们之前讲阿含经那一期的内容

169
00:06:30,144 --> 00:06:33,954
佛陀在两千五百年前给人类的苦下了一个诊断

170
00:06:34,384 --> 00:06:35,894
他说苦的燃料是什么

171
00:06:36,384 --> 00:06:37,435
是渴爱

172
00:06:37,944 --> 00:06:39,055
巴利文叫tanha

173
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直译就是渴

174
00:06:41,064 --> 00:06:42,214
不是一般的想要

175
00:06:42,624 --> 00:06:44,343
是嗓子着火一样的

176
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不达目的不罢休的渴

177
00:06:46,744 --> 00:06:48,423
你有没有觉得这个描述

178
00:06:48,423 --> 00:06:50,314
和伯里奇说的想要

179
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惊人地相似

180
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伯里奇说

181
00:06:52,983 --> 00:06:55,995
想要是一种不依赖于快乐的驱动力

182
00:06:56,103 --> 00:06:57,754
你可以不喜欢一样东西

183
00:06:57,783 --> 00:06:59,714
但依然疯狂地想要它

184
00:07:00,024 --> 00:07:00,834
佛陀说

185
00:07:00,903 --> 00:07:03,875
渴爱的特征就是永远无法被满足

186
00:07:03,944 --> 00:07:07,023
因为渴爱的本质不是指向对象的

187
00:07:07,024 --> 00:07:08,754
是指向渴本身的

188
00:07:08,903 --> 00:07:10,502
你以为你渴的是水

189
00:07:10,504 --> 00:07:12,795
但喝了水之后渴还在

190
00:07:12,824 --> 00:07:14,214
因为渴不在水里

191
00:07:14,504 --> 00:07:16,274
渴在你的系统里

192
00:07:16,704 --> 00:07:18,714
佛陀还把渴爱分了三种

193
00:07:19,024 --> 00:07:19,415
欲爱

194
00:07:20,024 --> 00:07:21,754
对感官快乐的追逐

195
00:07:21,944 --> 00:07:24,754
这对应的就是物质成瘾和行为成瘾

196
00:07:25,024 --> 00:07:25,454
有爱

197
00:07:25,824 --> 00:07:27,634
对存在状态的执着

198
00:07:27,744 --> 00:07:28,894
我要成为某种人

199
00:07:29,184 --> 00:07:30,634
我的人设不能崩

200
00:07:30,983 --> 00:07:35,115
这对应的是身份成瘾、地位成瘾、社交认同成瘾

201
00:07:35,504 --> 00:07:36,014
无有爱

202
00:07:36,423 --> 00:07:37,875
对不存在的渴望

203
00:07:37,944 --> 00:07:39,435
恨不得一切消失

204
00:07:39,584 --> 00:07:41,502
这对应的是逃避型成瘾

205
00:07:41,504 --> 00:07:45,235
用酒精、用药物、用无限的娱乐来麻痹自己

206
00:07:45,744 --> 00:07:46,822
三种渴爱

207
00:07:46,824 --> 00:07:50,035
覆盖了现代成瘾科学分类的全部谱系

208
00:07:50,423 --> 00:07:52,875
两千五百年前没有核磁共振

209
00:07:53,024 --> 00:07:54,475
没有多巴胺这个词

210
00:07:54,624 --> 00:07:56,675
但佛陀靠纯粹的内观

211
00:07:56,704 --> 00:07:58,795
准确地描述了同一个机制

212
00:07:59,184 --> 00:08:01,754
更精确的对标在十二因缘里

213
00:08:01,903 --> 00:08:03,834
十二因缘的核心链条是

214
00:08:03,903 --> 00:08:08,175
无明到行到识到名色到六入到触

215
00:08:08,384 --> 00:08:12,435
到受到爱到取到有到生到老死

216
00:08:12,624 --> 00:08:14,235
我不展开每个环节

217
00:08:14,303 --> 00:08:17,235
我只想请你盯住中间最关键的三个

218
00:08:17,384 --> 00:08:18,915
受、爱、取

219
00:08:19,303 --> 00:08:19,495
受

220
00:08:19,863 --> 00:08:20,875
就是感受

221
00:08:21,064 --> 00:08:22,702
你接触到了一个刺激

222
00:08:22,704 --> 00:08:25,035
产生了愉悦或不悦的感受

223
00:08:25,264 --> 00:08:26,583
在神经科学里

224
00:08:26,584 --> 00:08:29,514
这对应的是奖赏信号的初始编码

225
00:08:29,543 --> 00:08:31,435
多巴胺的第一波释放

226
00:08:31,704 --> 00:08:31,894
爱

227
00:08:32,303 --> 00:08:33,315
就是渴爱

228
00:08:33,624 --> 00:08:35,062
感受产生之后

229
00:08:35,063 --> 00:08:38,154
你的系统自动生成一个想要的冲动

230
00:08:38,344 --> 00:08:40,434
这正是激励敏化的核心

231
00:08:40,543 --> 00:08:42,914
线索触发的想要反应

232
00:08:43,303 --> 00:08:43,495
取

233
00:08:43,943 --> 00:08:45,075
就是执取

234
00:08:45,303 --> 00:08:46,863
想要升级为行动

235
00:08:46,864 --> 00:08:49,914
你开始追逐、抓取、不肯放手

236
00:08:50,104 --> 00:08:53,595
这对应的是库布所说的成瘾第三阶段

237
00:08:53,783 --> 00:08:55,554
强迫性药物寻求

238
00:08:55,583 --> 00:08:57,715
受、爱、取

239
00:08:58,224 --> 00:09:00,754
感受、渴望、抓取

240
00:09:01,104 --> 00:09:05,034
佛陀的因缘链和现代成瘾的三阶段模型

241
00:09:05,144 --> 00:09:07,394
结构上几乎完全同构

242
00:09:07,744 --> 00:09:11,355
但佛陀看到了一个比神经科学更深的层次

243
00:09:11,663 --> 00:09:12,054
他说

244
00:09:12,384 --> 00:09:14,595
这条链的真正断点不在受

245
00:09:14,823 --> 00:09:16,475
因为你不可能没有感受

246
00:09:16,783 --> 00:09:17,754
也不在取

247
00:09:17,943 --> 00:09:20,222
因为到了取的阶段已经太晚了

248
00:09:20,224 --> 00:09:21,794
行为冲动已经启动

249
00:09:22,183 --> 00:09:25,115
真正的断点在受和爱之间

250
00:09:25,543 --> 00:09:29,794
在感受升起之后、渴爱还没启动的那个间隙

251
00:09:30,264 --> 00:09:31,335
那个间隙有多短

252
00:09:32,024 --> 00:09:33,634
可能只有几百毫秒

253
00:09:33,864 --> 00:09:34,914
但佛陀说

254
00:09:35,063 --> 00:09:37,995
如果你能在那个间隙里安住正念

255
00:09:38,104 --> 00:09:39,634
看见感受升起

256
00:09:39,703 --> 00:09:41,855
但不被它牵着走进渴爱

257
00:09:42,423 --> 00:09:43,754
链条就断了

258
00:09:44,024 --> 00:09:47,434
整个十二因缘的循环就在那个点停转

259
00:09:47,864 --> 00:09:50,914
这听起来像是一个纯粹的哲学主张

260
00:09:51,344 --> 00:09:53,942
但2024年的神经科学研究

261
00:09:53,943 --> 00:09:55,154
正在验证它

262
00:09:55,504 --> 00:09:58,634
杭州师范大学的一项随机对照实验发现

263
00:09:58,943 --> 00:10:02,894
八周正念冥想训练让网络游戏成瘾者的成瘾

264
00:10:02,903 --> 00:10:06,154
严重度从7 . 0分降到3 . 6分

265
00:10:06,543 --> 00:10:08,554
更重要的是脑成像数据

266
00:10:08,663 --> 00:10:11,414
正念训练降低了双侧豆状核

267
00:10:11,783 --> 00:10:14,595
脑岛和内侧前额叶的激活水平

268
00:10:14,943 --> 00:10:18,475
这些区域恰好是渴望回路的核心节点

269
00:10:18,783 --> 00:10:23,154
而内侧前额叶和豆状核之间的功能连接增强了

270
00:10:23,384 --> 00:10:28,315
这意味着大脑对渴望信号的自上而下控制能力提高了

271
00:10:28,744 --> 00:10:30,355
用佛学的语言翻译

272
00:10:30,464 --> 00:10:35,475
正念就是在受和爱之间插入了一个觉知的楔子

273
00:10:36,224 --> 00:10:38,355
你依然能感受到那个刺激

274
00:10:38,384 --> 00:10:40,434
但你不再自动被它带走

275
00:10:41,024 --> 00:10:44,200
加兰德在2022年的一项针对阿片类药

276
00:10:44,200 --> 00:10:47,514
物滥用者的研究中发现了更惊人的结果

277
00:10:47,864 --> 00:10:52,274
正念冥想显著增强了前额中线区域的西塔脑波

278
00:10:52,583 --> 00:10:57,794
这种脑波的增强与一种叫做自我超越体验的状态显著相关

279
00:10:58,024 --> 00:11:02,554
特征包括自我消融、非二元觉知和深度宁静

280
00:11:02,943 --> 00:11:04,075
加兰德发现

281
00:11:04,104 --> 00:11:09,274
正是这种自我超越体验介导了正念对成瘾行为的抑制效果

282
00:11:09,624 --> 00:11:13,394
这个发现让我想到佛学中一个极其重要的概念

283
00:11:13,663 --> 00:11:14,595
末那识

284
00:11:14,903 --> 00:11:17,434
末那识是唯识学里的第七识

285
00:11:17,663 --> 00:11:21,235
它的唯一工作就是把一切体验贴上"我的"标签

286
00:11:21,504 --> 00:11:22,375
你抽了一口烟

287
00:11:22,703 --> 00:11:24,595
末那识说"我"在享受

288
00:11:24,703 --> 00:11:25,615
你戒烟三天

289
00:11:25,903 --> 00:11:27,754
末那识说"我"在受苦

290
00:11:27,864 --> 00:11:29,743
你看到一个戒烟成功的案例

291
00:11:29,744 --> 00:11:31,595
末那识说"我"要做到

292
00:11:31,703 --> 00:11:32,054
注意

293
00:11:32,344 --> 00:11:33,754
不管内容怎么变

294
00:11:33,783 --> 00:11:36,674
末那识制造的那个"我"始终在场

295
00:11:37,104 --> 00:11:38,663
加兰德的研究暗示

296
00:11:38,663 --> 00:11:41,462
正念冥想之所以能打断成瘾回路

297
00:11:41,464 --> 00:11:43,835
可能不只是增强了认知控制

298
00:11:43,903 --> 00:11:46,875
而是暂时松动了自我这个结构本身

299
00:11:47,543 --> 00:11:51,394
当那个不断说"我想要"的末那识安静下来的时候

300
00:11:51,744 --> 00:11:54,034
想要就失去了它的主语

301
00:11:54,384 --> 00:11:55,715
没有我在想要

302
00:11:55,783 --> 00:11:58,475
想要本身就像没有燃料的火

303
00:11:58,504 --> 00:11:59,634
自然熄灭

304
00:11:59,943 --> 00:12:01,075
我们前面提到

305
00:12:01,183 --> 00:12:04,835
伯里奇说成瘾的本质是想要和喜欢的分离

306
00:12:05,183 --> 00:12:07,235
佛陀的诊断比这更极端

307
00:12:07,423 --> 00:12:07,774
他说

308
00:12:08,264 --> 00:12:10,914
问题不只是想要和喜欢分离了

309
00:12:11,024 --> 00:12:15,394
问题是你从来就不该把满足感建立在想要这个系统之上

310
00:12:15,744 --> 00:12:19,394
因为想要的出厂设置就不是用来让你满足的

311
00:12:19,823 --> 00:12:22,554
它是进化装在你大脑里的永动机

312
00:12:22,744 --> 00:12:24,702
目的是让你永远在追逐

313
00:12:24,703 --> 00:12:26,075
永远不停下来

314
00:12:26,264 --> 00:12:28,423
停下来的原始人被淘汰了

315
00:12:28,423 --> 00:12:30,394
不停追逐的基因活了下来

316
00:12:30,984 --> 00:12:33,495
所以我们今天面对的困境是什么

317
00:12:34,024 --> 00:12:37,595
进化给了你一台永不停歇的欲望引擎

318
00:12:37,783 --> 00:12:41,634
而现代文明给这台引擎接上了无限的燃料

319
00:12:41,864 --> 00:12:46,394
短视频、社交媒体、外卖、在线赌博、即时通讯

320
00:12:46,423 --> 00:12:49,835
每一个产品都在精准地激活你的想要系统

321
00:12:50,024 --> 00:12:52,115
你不是一个意志力薄弱的人

322
00:12:52,224 --> 00:12:56,434
你是一个用石器时代的大脑在面对太空时代的诱惑

323
00:12:56,903 --> 00:12:57,455
那怎么办

324
00:12:58,024 --> 00:13:00,982
科学给出的方案和佛陀给出的方案

325
00:13:00,984 --> 00:13:03,115
在底层逻辑上是同一个

326
00:13:03,543 --> 00:13:04,615
不是对抗欲望

327
00:13:04,984 --> 00:13:06,355
是看见欲望

328
00:13:06,864 --> 00:13:09,715
传统的成瘾治疗强调认知控制

329
00:13:09,823 --> 00:13:11,702
告诉你要抵抗冲动

330
00:13:11,703 --> 00:13:13,634
要用意志力压住欲望

331
00:13:14,063 --> 00:13:15,595
但神经科学发现

332
00:13:15,624 --> 00:13:17,394
这种方法的效果有限

333
00:13:17,663 --> 00:13:20,475
因为认知控制依赖前额叶皮层

334
00:13:20,543 --> 00:13:23,315
而成瘾的想要回路在皮层下

335
00:13:23,423 --> 00:13:25,434
速度更快、力量更大

336
00:13:25,783 --> 00:13:28,554
用前额叶去压制多巴胺系统

337
00:13:28,583 --> 00:13:31,315
就像用一根筷子去拦一辆卡车

338
00:13:31,663 --> 00:13:33,674
正念的策略完全不同

339
00:13:34,024 --> 00:13:35,835
它不是让你对抗欲望

340
00:13:35,943 --> 00:13:38,315
而是让你改变和欲望的关系

341
00:13:38,663 --> 00:13:41,475
你不再试图消灭那个想要的冲动

342
00:13:41,663 --> 00:13:43,514
你只是看着它升起

343
00:13:43,663 --> 00:13:44,495
看着它存在

344
00:13:44,903 --> 00:13:46,075
看着它消退

345
00:13:46,344 --> 00:13:47,054
你不喂它

346
00:13:47,344 --> 00:13:48,554
它就饿死了

347
00:13:48,903 --> 00:13:52,434
布鲁尔在2019年的论文中提出了一个精彩的观点

348
00:13:52,744 --> 00:13:57,794
他说正念可能代表了一种比认知控制更底层的干预方式

349
00:13:58,183 --> 00:14:01,914
认知控制是在前额叶和皮层下打一场拉锯战

350
00:14:02,264 --> 00:14:06,235
但正念是直接改变了奖赏学习的价值编码

351
00:14:06,504 --> 00:14:09,754
当你带着觉知去观察渴望本身的时候

352
00:14:10,024 --> 00:14:14,754
大脑的眶额皮层会重新评估这个渴望的实际回报价值

353
00:14:14,943 --> 00:14:15,875
你会发现

354
00:14:15,903 --> 00:14:18,982
这个想要的冲动给你带来的不是快乐

355
00:14:18,984 --> 00:14:20,355
而是更多的不安

356
00:14:20,744 --> 00:14:24,754
这个发现本身就在更新你大脑的奖赏预测模型

357
00:14:25,504 --> 00:14:27,274
你的大脑开始学到

358
00:14:27,303 --> 00:14:29,514
追逐这个冲动并不值得

359
00:14:30,063 --> 00:14:33,034
佛陀把这个过程叫做如实观照

360
00:14:33,423 --> 00:14:35,174
看到渴爱只是渴爱

361
00:14:35,543 --> 00:14:36,423
不是你

362
00:14:36,423 --> 00:14:37,174
不属于你

363
00:14:37,504 --> 00:14:38,554
不代表你

364
00:14:38,823 --> 00:14:40,634
当你不再认同它的时候

365
00:14:40,783 --> 00:14:42,835
它就失去了驱动你的权力

366
00:14:43,183 --> 00:14:47,355
这让我想到我们之前讲达摩和梁武帝时提到的一个概念

367
00:14:47,543 --> 00:14:48,674
禅悦之贪

368
00:14:49,224 --> 00:14:53,595
修行者从贪恋物质升级到贪恋禅定的美妙体验

369
00:14:53,703 --> 00:14:55,143
瘾的品种换了

370
00:14:55,144 --> 00:14:57,154
成瘾的机制一模一样

371
00:14:57,504 --> 00:14:58,215
这说明什么

372
00:14:58,703 --> 00:15:01,914
说明成瘾不是某一类物质或行为的专利

373
00:15:02,024 --> 00:15:04,634
它是意识系统本身的出厂设置

374
00:15:05,144 --> 00:15:07,475
只要有一个"我"在追求满足

375
00:15:07,583 --> 00:15:09,674
成瘾的种子就一直在

376
00:15:10,183 --> 00:15:10,815
戒掉了烟

377
00:15:11,144 --> 00:15:12,514
可能迷上了健身

378
00:15:12,943 --> 00:15:13,774
戒掉了健身

379
00:15:14,144 --> 00:15:15,554
可能迷上了修行

380
00:15:15,903 --> 00:15:17,075
戒掉了修行

381
00:15:17,104 --> 00:15:20,754
可能迷上了"我已经戒掉了一切"这个念头本身

382
00:15:21,224 --> 00:15:23,934
所以最终的答案不是找到一个"健

383
00:15:23,943 --> 00:15:26,095
康的瘾"来替代"不健康的瘾"

384
00:15:26,663 --> 00:15:30,355
最终的答案是看穿成瘾机制本身的结构

385
00:15:30,783 --> 00:15:33,315
那个不断制造"我想要"的系统

386
00:15:33,464 --> 00:15:37,154
那个不断把体验贴上"我的"标签的末那识

387
00:15:37,423 --> 00:15:41,315
那个让你以为满足在下一次获得里的幻觉

388
00:15:41,783 --> 00:15:42,414
看穿它

389
00:15:42,744 --> 00:15:44,434
不是为了消灭欲望

390
00:15:44,464 --> 00:15:46,475
而是为了不再被它绑架

391
00:15:47,024 --> 00:15:48,835
伯里奇用了三十年证明

392
00:15:48,864 --> 00:15:52,034
你可以疯狂地想要一样你并不喜欢的东西

393
00:15:52,423 --> 00:15:54,955
佛陀两千五百年前就说了同一句话

394
00:15:55,063 --> 00:15:56,514
只是用了不同的词

395
00:15:56,708 --> 00:15:57,464
他说

396
00:15:57,464 --> 00:16:00,154
渴爱的火不是外面的世界点燃的

397
00:16:00,224 --> 00:16:02,315
是你自己的无明在添柴

398
00:16:02,744 --> 00:16:03,995
灭的不是火

399
00:16:04,464 --> 00:16:06,115
灭的是添柴的手

400
00:16:06,543 --> 00:16:09,014
你觉得你现在最大的瘾是什么

401
00:16:09,464 --> 00:16:11,863
那个瘾给你带来的是真实的快乐

402
00:16:11,864 --> 00:16:13,815
还是只是一股停不下来的惯性

403
00:16:14,464 --> 00:16:16,914
欢迎在评论区聊聊你的体验

404
00:16:17,144 --> 00:16:17,735
我是王利杰

405
00:16:18,104 --> 00:16:18,817
我们下期见