英文原文
When the Ego Hijacks Mindfulness
It’s easy to find yourself thinking about being mindful rather than being mindful. Simply refocus, return to the present, and smile.
By Ricky Derisz, March 26, 2021, Well-Being
Practice mindfulness for any period of time, and you’ll know its wide-reaching benefits. But what happens when the practice is hijacked by the ego? When “being mindful” becomes a concept, another form of mental commentary that distracts from the present?
Mindfulness is the ability to be fully present, aware of where we are and what we’re doing, without being overly reactive or overwhelmed by what’s going on around us. An area of focus is often used to reach this state of presence.
For example, in mindfulness meditation, you might focus on the breath or another “anchor,” such as a pleasant sensation or the feeling of the weight of your body on the chair. During day-to-day activity, the focus is the task immediately in front of you—washing the dishes, talking with a friend, exercising.
Anyone who has attempted meditation understands how difficult it is to avoid being carried away by currents of thought. This constant stream of mental activity has a strong grip, and it takes time and patience to tame the wandering mind. Plus, not all thoughts are equal, and some catch our attention more than others.
If a particular pattern of thought or belief occurs regularly, the ego might “hijack” those storylines, forming part of your identity. For example, if you see yourself as a thoughtful person, you might develop an ego around this belief, and I am a thoughtful person becomes part of your identity.
Although it doesn’t sound so bad, this can cause us to act in ways that aren’t authentic or helpful, especially if there are conflicting beliefs. For example, a belief of being thoughtful means I should always put others first might cause you to neglect your own needs.
How the Ego Hijacks Mindfulness
In a similar way, mindfulness is hijacked by the ego under the disguise of “being mindful.” This happens when an “I” identity replaces the direct application or experience of practice, often accompanied by beliefs such as I’m more mindful than you or I’m always aware of my thoughts and never distracted. A narrative forms in the mind, and the practice of mindfulness is replaced by a storyline or a running commentary.
These are still beliefs, they’re still thoughts. But because they’re under the disguise of mindfulness, the ego’s hijacking is difficult to detect, because on the surface these concepts and thoughts appear to be part of the practice. I occasionally find myself caught in this trap, and always smile at myself when I realize how I’ve been tricked.
I’ve experienced ego-hijacking in multiple forms. One particularly interesting manifestation occurs almost immediately after a moment of intense presence—I might be taken aback by the beauty of nature, or notice how tuned in I am to the textures, tastes, and smells as I enjoy a meal.
I’ve gone extended periods of time thinking about how mindful I am, before realizing I wasn’t being mindful.
This experience is then hijacked by a storyline that enters my mind. “Wow, aren’t you super present right now!” The irony is, if I get carried away by thoughts about how present I am, I lose my connection to the present! I’ve gone extended periods of time thinking about how mindful I am, before realizing I wasn’t being mindful.
Equally, the intention to be mindful can become a form of self-criticism. Let’s say I’m practicing eating mindfully. I start my meal, and then a narrative forms in my mind: “Make sure you eat mindfully,” or “Appreciate the food you’re eating.” Any time I slip up, I punish myself.
Mental reminders to be mindful are useful. But the difference with an ego-hijacking is, rather than conveying open curiosity and acceptance, the narrative is judgmental. It lacks compassion. Such “mindful perfectionism” adds to stress and doesn’t ease it.
How to Let Go of Ego
So what’s the solution? Blind spots are often overcome simply by being aware of them. Hopefully, this article helps with that. In addition, a “beginner’s mindset” of curiosity, openness, and nonjudgment keeps you vigilant and helps you avoid getting carried away by the ego’s attempts to hijack mindfulness.
Learn to treat all mental activity equally, no matter what the topic is or how supportive certain thoughts appear in the moment.
Always assume the ego will be lurking in the background. Remember that mindfulness is a practice, an experience, not an intellectual exercise. Learn to treat all mental activity equally, no matter what the topic is or how supportive certain thoughts appear in the moment.
By identifying this quirk, we don’t want to vilify or condemn the process. Know that it comes from a good place, and having an inner commentary around mindfulness is certainly an upgrade on self-criticism or ruminating on problems or daily concerns.
Plus, mindfulness isn’t silencing the mind. Thoughts will always be there. In fact, trying to force the mind to be silent can make the ego’s chatter even louder!
Spotting nuances and subtle ways the mind gets in the way is all part of the journey. So although occasionally the ego might hijack your practice, always remember you’re in the driver’s seat.
And next time you find yourself thinking about being mindful rather than being mindful, simply refocus, return to the present, and smile.
中文翻译
当自我劫持正念
你很容易发现自己只是在思考正念，而不是真正处于正念状态。只需重新聚焦，回到当下，然后微笑。
作者：Ricky Derisz，2021年3月26日，健康
练习正念一段时间后，你就会知道它的广泛益处。但当练习被自我劫持时会发生什么？当“保持正念”变成一个概念，另一种分散注意力的内心评论时？
正念是能够完全处于当下，意识到我们在哪里、在做什么，而不过度反应或被周围发生的事情所淹没。通常通过一个关注点来达到这种临在状态。
例如，在正念冥想中，你可能会专注于呼吸或另一个“锚点”，比如愉悦的感觉或身体在椅子上的重量感。在日常活动中，关注点是你面前的任务——洗碗、与朋友交谈、锻炼。
任何尝试过冥想的人都明白，避免被思绪带走是多么困难。这种持续的心理活动有很强的控制力，驯服游荡的头脑需要时间和耐心。而且，并非所有想法都是平等的，有些想法比其他想法更能吸引我们的注意力。
如果某种思维模式或信念经常出现，自我可能会“劫持”这些故事情节，成为你身份的一部分。例如，如果你认为自己是一个体贴的人，你可能会围绕这个信念发展出一个自我，“我是一个体贴的人”成为你身份的一部分。
虽然这听起来并不那么糟糕，但这可能导致我们以不真实或无益的方式行事，尤其是在存在冲突信念的情况下。例如，“体贴意味着我应该总是把别人放在第一位”的信念可能导致你忽视自己的需求。
自我如何劫持正念
类似地，正念被自我以“保持正念”为伪装劫持。当“我”的身份取代了练习的直接应用或体验时，就会发生这种情况，通常伴随着诸如“我比你更正念”或“我总是意识到自己的想法，从不分心”的信念。脑海中形成一个叙事，正念练习被故事情节或持续评论所取代。
这些仍然是信念，仍然是想法。但由于它们以正念为伪装，自我的劫持很难被察觉，因为表面上这些概念和想法似乎是练习的一部分。我偶尔发现自己陷入这个陷阱，当我意识到自己被欺骗时，总是对自己微笑。
我经历过多种形式的自我劫持。一种特别有趣的表现几乎在强烈临在时刻之后立即发生——我可能被大自然的美丽所震撼，或者注意到我在享受一餐时对质地、味道和气味的专注程度。
我曾长时间思考自己有多么正念，然后才意识到自己并没有处于正念状态。
然后，这种体验被进入我脑海的故事情节劫持。“哇，你现在不是超级临在吗！”讽刺的是，如果我被关于自己多么临在的想法带走，我就失去了与当下的联系！我曾长时间思考自己有多么正念，然后才意识到自己并没有处于正念状态。
同样，保持正念的意图可能变成一种自我批评。假设我正在练习正念饮食。我开始用餐，然后脑海中形成一个叙事：“确保你正念饮食，”或“欣赏你正在吃的食物。”每当我失误时，我就惩罚自己。
保持正念的心理提醒是有用的。但与自我劫持的区别在于，叙事不是传达开放的好奇心和接纳，而是评判性的。它缺乏同情心。这种“正念完美主义”增加了压力，而不是缓解它。
如何放下自我
那么解决方案是什么？盲点通常只需意识到它们就能克服。希望这篇文章对此有所帮助。此外，保持好奇心、开放性和非评判的“初学者心态”能让你保持警惕，帮助你避免被自我劫持正念的企图带走。
学会平等对待所有心理活动，无论主题是什么，或者某些想法在当下看起来多么支持性。
总是假设自我会潜伏在背景中。记住，正念是一种练习，一种体验，不是智力练习。学会平等对待所有心理活动，无论主题是什么，或者某些想法在当下看起来多么支持性。
通过识别这个怪癖，我们不想诋毁或谴责这个过程。要知道它来自一个好的地方，围绕正念有内心评论肯定比自我批评或反复思考问题或日常担忧要好。
而且，正念不是让头脑沉默。想法总会存在。事实上，试图强迫头脑沉默可能让自我的喋喋不休更响亮！
发现头脑干扰的细微差别和微妙方式是旅程的一部分。所以，虽然偶尔自我可能劫持你的练习，但总是记住你在驾驶座上。
下次当你发现自己只是在思考正念而不是真正处于正念时，只需重新聚焦，回到当下，然后微笑。
文章概要
本文探讨了在正念练习中，自我（ego）如何劫持正念过程，将其从直接的体验转变为一种概念化的内心叙事。文章指出，当人们开始思考“我正在正念”或“我比别人更正念”时，自我就介入了，这实际上分散了注意力，导致失去与当下的连接。作者分享了个人经历，如正念饮食时自我批评的叙事，并强调这种“正念完美主义”会增加压力。解决方案包括培养初学者心态、平等对待所有想法，并意识到自我可能潜伏，从而保持练习的真实性。文章最终鼓励读者在发现自我劫持时，只需微笑并回到当下。
高德明老师的评价
用12岁初中生可以听懂的语音来重复翻译的内容
这篇文章就像在说，有时候我们练习正念，比如专心吃饭或呼吸，但脑子里会想“哇，我好专心啊”，这样一想，反而就不专心了！就像玩游戏时，你一直想“我玩得真好”，结果就分心输了。作者说，这其实是自我在捣乱，它让我们觉得自己很厉害，但让我们忘了真正要专注的事情。所以，下次你发现自己在想“我好正念”，就笑一笑，赶紧回到正在做的事情上，比如感受呼吸或食物的味道，这样就能真正专心了。
TA沟通分析心理学理论评价
从TA沟通分析心理学理论来看，这篇文章深刻揭示了在正念练习中，成人自我状态（Adult ego state）如何被污染或劫持，导致功能失调。正念本应是一种基于成人自我状态的理性、客观的体验，但自我（这里可视为父母自我状态或儿童自我状态的侵入）将其转化为一种叙事或评判，例如“我比你更正念”或“我必须完美正念”，这反映了父母自我状态的批评性或儿童自我状态的寻求认可。这种劫持破坏了成人自我状态的自主性，使练习从体验转向概念化，增加了内在冲突。文章强调的“初学者心态”和“平等对待想法”正是TA理论中强化成人自我状态、减少污染的策略，有助于恢复自我状态的平衡和整合。
在实践上可以应用的领域和可以解决人们的十个问题
在实践上，这篇文章的内容可以应用于多个领域，基于TA沟通分析心理学理论，帮助人们解决以下十个问题：1. 在职场中，减少因自我批评导致的压力，提升工作效率和专注力。2. 在教育中，帮助学生避免学习时的分心，培养更好的注意力。3. 在心理咨询中，协助来访者识别自我劫持模式，增强自我觉察。4. 在家庭关系中，改善沟通，减少因自我叙事引发的冲突。5. 在个人成长中，克服完美主义倾向，促进自我接纳。6. 在冥想练习中，深化正念体验，避免概念化干扰。7. 在情绪管理中，降低焦虑和抑郁症状，通过平等对待想法来调节情绪。8. 在团队合作中，减少比较和评判，增强协作精神。9. 在健康生活方式中，支持正念饮食和运动，避免自我惩罚。10. 在社交互动中，提升当下连接能力，减少自我中心思维。