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To some of you, this may seem forced and treacly, but it's worth noting that the research shows that this practice has physiological, psychological and even behavioral benefits.
对你们中的一些人来说，这可能看起来是不得已的，有点虚情假意，但值得注意的是，研究表明，这种做法对人的生理、心理甚至行为都有好处。
The other practice I'm going to recommend is to start consciously counterprogramming against your inner critic.
我要推荐的另一种做法是，有意识地抑制你对自己的吐槽。
Next time you notice yourself going down the toilet, if nobody's looking, put your hand on your heart and talk to yourself the way you would talk to a good friend.
下次你要陷入马桶旋涡的时候，如果没有人在，就把你的手放在心口，像对好朋友说话一样自言自语。
For ambitious people, this may be a little scary.
对“硬汉”性格的人来说，这可能有点可怕。
You might fear it's going to erode your edge.
你可能担心这太羞耻了。
But research shows that this process of replacing your sadistic inner tyrant with a supportive inner coach, who has high standards but is not a jerk about it, makes you more likely to reach your goals.
但研究表明，用一位支持你的，高标准的教练取代你心中头脑简单，虐待狂一样的暴君，能让你更容易实现目标。
Now, I will cop to the fact that even though I've now retired from my job as a news man and am a full-time meditation evangelist, I still go down the toilet on the regular.
现在，我要承认这样一个事实，虽然我现在已经不干新闻记者的工作，成为了一名全职的冥想推广人，我还是会时不时陷入马桶旋涡。
But I'm much more likely to access the upward spiral these days.
但这些天来，我进入上升漩涡的频率增加了。
In fact, three years after my 360, I got another one, because I never learn.
事实上，在我参加360度评估的三年后，我又参加了一次，因为我不长记性。
And this one was way different.
而这一次则大不相同。
People gushed about how much I had changed as a friend and a mentor and a colleague.
我的朋友、导师和同事对我的改变大加赞赏。
They talked about specific meetings where I used to be a prosecutor and was now delightful.
他们谈到了以前的一些会议上，我好像是咄咄逼人的检察官，而现在的回忆很令人愉快。
One person said, "His ego is shrinking," which I think was a compliment.
一个人说：“他没那么自负了。”我认为是在夸我。
And another person said, "He's finding his heart," which the new me let pass.
另一个人说，“他找到了心之所向”，洗心革面的我就不追究这句了。
After she finished reading, my wife turned to me and said, "Congratulations, now you're boring."
读完后，我妻子转过身来对我说：“恭喜你，你成为了一个无聊的人。”
I'm hoping that was a joke because in my opinion, upping your love game is anything but boring.
我希望这是个玩笑，因为在我看来，提高爱的能力一点也不无聊。
It's countercultural because it cuts against the never-enoughness and always-behindness that society seems to want us to feel.
它与我们当今的文化相悖，因为它与社会希望我们学会的贪得无厌和畏畏缩缩背道而驰。
It's courageous because it's hard to look at your demons.
这需要很大的勇气，因为直视恶魔并非易事。
And it's happiness-producing because when you high-five your demons, they don't own you as much.
这会让你感到快乐，因为当你接受恶魔时，他们就会少占据一点你的身体。
And all of that makes you more generous and more available.
所有这些都让你变得更慷慨，更有亲和力。
If that sounds grandiose or touchy-feely to you, let me put it to you another way.
如果你觉得这听起来太夸张，或者矫揉造作，那我换个方式来说。
The view is so much better when you pull your head out of your ass.
如果你带上脑子，睁开眼看看世界，风景会好很多。
Thank you very much.
非常感谢。
