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William James in 1890, said that it takes about 21 days to change a habit.
威廉·詹姆斯在1890年说过需要21天改变一个习惯
It's probably a little bit optimistic. May take a little bit longer.
可能有点过于乐观。可能需要更长时间
But try for 21 days. See what happens. You know there are some people. I know some of you have already started this after last class.
但不妨尝试21天，看会怎样，有些人，我知道有些人已经在上次课后开始尝试
Some people see the benefits immediatly and then you know the benefits may go away. And then they see the benefits again six months later.
有些人立即见到益处，当然益处可能会消失，然后又在六个月后出现
But try. Try it for at least 21 days. At least a month. Next week is going to be your task as part of your weekly assignment.
但尝试一下，起码尝试21天或一个月。这也是你们下周的任务，作为每周任务的一部分
But start today. Don't wait. No other way to change.
从今天开始，不要等，实现改变没有他法
Because what you are doing is gradually chipping away the excess stone.
因为你所做的是一点点凿掉多余的石头
That excess stone, that limitation that has been put on us by the schema all around us,
那多余的石头，那些强加给我们的限制，例如通过周围的观念
by the news that you read this morning, by most of the conversations, internal conversations that go on as well as the external conversations.
通过今早读到的新闻，大多数的交谈，还有内心的审视以及外在的交谈等等
And what you are doing, when you are doing this simple exercise, the reason why it works so well,
你所做的事，当你做这个简单的修习时，它如此有效的原因
remember people who do it regularly and mindfully are happier, healthier, or more generous and benevolent, more successful.
记往经常用心修习的人更快乐，更健康，更宽容，更和蔼，更成功
The reason why it works is because what you are doing is chisel by chisel, chipping away the excess stone.
修习行之有效的原因是因为你所做的事是一凿一凿地削走多余的石头
In my book, I talked about O'Hart Cummin, my teacher and I've spoken to him... about him a few times in the class.
在我的书中，我谈到奥哈特·康明，我的导师，在课堂上也谈到过他几次
He told me a story once when he was not much older than most of you, he was in his mid-20s,
他曾经给我讲过一个故事，在他不比你们大多少的时候，在他20来岁时
left Israel to... He was living in Europe for a few years and ended up in Holland.
离开以色列，他在欧洲生活了几年，最后住在荷兰
