静默散步之美(上)

静默散步不需要让自己一心多用。除了一只脚迈在另一只脚前面，并且注意你身边的世界之外，你无需做任何事情。

双语精读

In a TikTok video that has now amassed nearly half a million views, the influencer Mady Maio describes taking a walk. But not just any walk: a silent one.

网红梅迪·梅尤在一个TikTok视频中讲述了她的一次散步经历，这段视频现在已经获得了近50万的浏览量。但她讲述的不是普通的散步，而是全程安静的散步。

For her, the 30-minute stroll was revelatory. She was resistant at first. "My anxiety could never," she said in the video. Ms. Maio described the first two minutes as mental "mayhem" that eventually gave way to a "flow state."

对她来说，这30分钟的漫步很有启发性。起初她很抗拒。“我会很焦虑，根本做不到。”她在视频中说。梅尤说最开始的两分钟她脑子里“一团乱麻”，但最终变成了“心流状态”。

Her brain fog lifted. Ideas started popping into her head because she was "giving them space to enter."

她的脑雾散去了。各种想法开始跃进她的脑海，因为她“留出了让想法进入脑海的空间”。

The silent walk does not involve multitasking. There is no agenda other than to set one foot in front of the other and take note of the world around you.

静默散步不需要让自己一心多用。除了一只脚迈在另一只脚前面，并且注意你身边的世界之外，你无需做任何事情。

Walking in silence is an ancient tradition rooted in mindfulness, a form of meditation that helps people focus on the physical sensations, thoughts and emotions of the present moment, without any judgment.

静默散步是一种古老传统，起源于正念，正念是一种冥想形式，可以帮助人们专注于当下的身体感觉、思想和情绪，不需要做任何评判。

The fact that the silent walk is nothing new has attracted a chorus of critics; "Gen Z thinks it just invented walking," they say.

静默散步并不是什么新鲜事，这一事实引发了一片批评之声，许多人说：“Z世代还以为他们刚刚发明了散步。”

To that, Arielle Lorre, 38, a content creator in Los Angeles, had to laugh. "Fifteen or 20 years ago, this would not have even been a conversation," said Ms. Lorre, who has often discussed the benefits of silent walks, most recently on her podcast and on TikTok.

来自洛杉矶的38岁的内容创作者阿里尔·洛利对此有些忍俊不禁。“15年或20年前，人们根本懒得谈论这个事情。”她说。洛利经常讨论静默散步的好处，最近是在她的播客和TikTok上讨论。

But silent walking feels relevant right now because many of us have become tethered to our devices, she added. The question then becomes: "How do we counteract that?" Ms. Lorre said.

她补充说，但静默散步现在变得很有意义，因为许多人都被自己的设备捆绑住了。她说，然后问题就变成了：“我们如何给自己解绑？”

Walking is a well-established balm for the mind and body. Research has shown that walking for as little as 10 extra minutes a day may lead to a longer life.

散步是一种广为人知的身心舒缓方法。研究表明，每天只需多走10分钟的路就可能会延长寿命。

And a 2020 study in The Journal of Environmental Psychology found that a 30-minute walk in an urban park reduced the amount of time that people dwelled on negative thoughts. Walking has also been shown to improve creativity and help fend off depression.

2020年发表在《环境心理学杂志》上的一项研究发现，在城市公园散步30分钟可以缩短人们沉浸在负面想法中的时间。散步也被证明可以提高创造力，帮助抵抗抑郁。

Ms. Lorre, who walks in silence for at least 45 minutes roughly four times a week, said that since she started this practice about a year ago, she now sleeps better, feels calmer and has more consistent energy throughout the day.

洛利大约每周静默散步四次，每次至少45分钟，她说，自从大约一年前开始这项练习以来，她现在睡得更香、内心更平静、一整天都有更稳定的能量。

But for some people, the idea of a silent walk might seem torturous. One 2014 study found that, if left with no other option, people would shock themselves rather than sit alone with their thoughts.

但对一些人来说，静默散步可能是一种折磨。2014年的一项研究发现，如果没有其他选择，人们宁愿给自己电击，也不愿独自坐着发呆。

"Most people seem to prefer to be doing something rather than nothing, even if that something is negative," the study authors wrote.

这项研究的作者写道：“大多数人似乎更喜欢做点事情，而不是闲着什么都不做，即使做的事情是负面的。”

词汇预习

• creator [高考]

  美[kriˈeɪtər] | 英[kriˈeɪtə(r)]

  n. 创造者；[计]创建者 n. 上帝

• roughly [高考]

  美[ˈrʌfli] | 英[ˈrʌfli]

  adv. 粗略地；大约；粗暴地；粗糙地；粗鲁地

• option [高考]

  美[ˈɑːpʃn] | 英[ˈɒpʃn]

  n. 选项；选择；选择权；可选择的事物 v. 购买（或出售）…的选择权

• depression [高考]

  美[dɪˈpreʃn] | 英[dɪˈpreʃn]

  n. 沮丧；萧条

• mindfulness [高考]

  美['maɪndfʊlnɪs] | 英['maɪndfʊlnɪs]

  n. 留神；警觉；注意

• resistant [高考]

  美[rɪˈzɪstənt] | 英[rɪˈzɪstənt]

  adj. 抵抗的，反抗的；顽固的 n. 抵抗者

• eventually [高考]

  美[ɪˈventʃuəli] | 英[ɪˈventʃuəli]

  adv. 最后；终于

• mental [高考]

  美[ˈmentl] | 英[ˈmentl]

  adj. 思想的；心理的；精神的；脑力的 n. 精神病患者

• anxiety [高考]

  美[æŋˈzaɪəti] | 英[æŋˈzaɪəti]

  n. 焦虑；担心；渴望

• Ms. [高考]

  美[mɪz] | 英[mɪz]

  n. 女士，小姐

• judgment [高考]

  美['dʒʌdʒmənt] | 英['dʒʌdʒmənt]

  n. 裁判；判断；判断力；意见；判决书

• urban [高考]

  美[ˈɜːrbən] | 英[ˈɜːbən]

  adj. 城市的；都市的

• relevant [高考]

  美[ˈreləvənt] | 英[ˈreləvənt]

  adj. 相关的；切题的；中肯的；有重大关系的；有意义的，目的明确的

• fog [高考]

  美[fɑːɡ] | 英[fɒɡ]

  n. 雾；朦胧；迷惑 v. 以雾笼罩；使模糊；迷惑

• chorus [高考]

  美[ˈkɔːrəs] | 英[ˈkɔːrəs]

  n. 合唱队；歌舞队；齐声说道；副歌部分 vt. 合唱

• consistent [高考]

  美[kənˈsɪstənt] | 英[kənˈsɪstənt]

  adj. 始终如一的；持续的；一致的

• agenda [高考]

  美[əˈdʒendə] | 英[əˈdʒendə]

  n. 议事日程

• other than [高考]

  美[ˈʌðər ðæn] | 英[ˈʌðə(r) ðæn]

  除了；不同于

• would [高考]

  美[wʊd , wəd] | 英[wʊd , wəd]

  aux. 将；可能；大概；总会；愿意；will的过去式

• meditation [四级]

  美[ˌmedɪˈteɪʃn] | 英[ˌmedɪˈteɪʃn]

  n. 沉思；冥想

• multitasking [四级]

  美[ˌmʌltiˈtæskɪŋ] | 英[ˌmʌltiˈtɑ:skɪŋ]

  n. 多任务处理

• stroll [六级]

  美[stroʊl] | 英[strəʊl]

  n. 闲逛；漫步 v. 闲逛；漫步

• balm [专八]

  美[bɑm] | 英[bɑ:m]

  n. 香油；药膏

• mayhem [专八]

  美[ˈmeˌhɛm] | 英[ˈmeɪhem]

  n. 骚乱，混乱；故意伤害罪，重伤罪；蓄意破坏

• counteract [专八]

  美[ˌkaʊntərˈækt] | 英[ˌkaʊntərˈækt]

  v. 抵制；清除；中和；对抗

• fend [专八]

  美[fɛnd] | 英[fend]

  v. 照料；挡开；[英口]供养

• well-established [考研]

  美[ˈwɛlɪsˈtæblɪʃt] | 英['welɪs'tæblɪʃt]

  adj. 得到确认的；固定下来的 v. 已确立起来；固定下来（well-establish的过去分词）

重点讲解

In a TikTok video that has now amassed nearly half a million views, the influencer Mady Maio describes taking a walk. But not just any walk: a silent one.

网红梅迪·梅尤在一个TikTok视频中讲述了她的一次散步经历，这段视频现在已经获得了近50万的浏览量。但她讲述的不是普通的散步，而是全程安静的散步。

amass   v. （大量）积累，积聚

【例】to amass a vast fortune  积累大量的财富

The dark clouds amassed in the sky. 天空乌云密布。

【拓展】a mass of sth  大量的某物

【近义词】accumulate  v. 积累；逐渐增加

revelatory  adj. 有启发性的；揭示性的

【例】a story revelatory of adult human nature 揭示成人天性的故事

【近义词】enlightening  adj. 有启迪的；让人获得教益的

【拓展】reveal  v. 揭示；透露

revelation  n. 揭露；揭示

give way to

1. 被……代替

【例】My excitement gave way to fear when I drove a car for the first time.

我第一次开车，先是兴奋，然后开始有些害怕。

2. 让步；屈服

【例】We are not going to give way to blackmail. 

我们不会屈服于敲诈勒索。

3. 情绪失控；深陷某种情绪

【例】She gave way to helpless misery.

她深陷痛苦之中。

For her, the 30-minute stroll was revelatory. She was resistant at first. “My anxiety could never,” she said in the video. Ms. Maio described the first two minutes as mental “mayhem” that eventually gave way to a “flow state.”

对她来说，这30分钟的漫步很有启发性。起初她很抗拒。“我会很焦虑，根本做不到。”她在视频中说。梅尤说最开始的两分钟她脑子里“一团乱麻”，但最终变成了“心流状态”。

amass   v. （大量）积累，积聚

【例】to amass a vast fortune  积累大量的财富

The dark clouds amassed in the sky. 天空乌云密布。

【拓展】a mass of sth  大量的某物

【近义词】accumulate  v. 积累；逐渐增加

revelatory  adj. 有启发性的；揭示性的

【例】a story revelatory of adult human nature 揭示成人天性的故事

【近义词】enlightening  adj. 有启迪的；让人获得教益的

【拓展】reveal  v. 揭示；透露

revelation  n. 揭露；揭示

give way to

1. 被……代替

【例】My excitement gave way to fear when I drove a car for the first time.

我第一次开车，先是兴奋，然后开始有些害怕。

2. 让步；屈服

【例】We are not going to give way to blackmail. 

我们不会屈服于敲诈勒索。

3. 情绪失控；深陷某种情绪

【例】She gave way to helpless misery.

她深陷痛苦之中。

Her brain fog lifted. Ideas started popping into her head because she was “giving them space to enter.”

她的脑雾散去了。各种想法开始跃进她的脑海，因为她“留出了让想法进入脑海的空间”。

lift  v.

1. 举起；抬起

【例】to lift up a table/weight lifting 抬桌子/举重

【近义词】raise  v. 举起；提起

2. 解除，撤销（限制）

【例】to lift a ban/restriction  撤销禁令/限制

3. 消散；消失

【例】Gradually my depression started to lift. 

我的沮丧情绪开始逐渐消失。

agenda  n.

1. 会议议程

【例】The next item on the agenda is... 

议程表上的下一项是......

In our company, quality is high on the agenda. 

我们公司高度重视质量。

2. 隐秘的意图

【例】There's no hidden agenda--I'm just trying to help.

我没有别的意思，只是想帮你。

take note of  注意；留意

【例】People were beginning to take note of her talents as a writer.

人们开始注意到她身上的写作才华。

【近义词】notice  v. 注意到

【辨析】take notes  记笔记

The silent walk does not involve multitasking. There is no agenda other than to set one foot in front of the other and take note of the world around you.

静默散步不需要让自己一心多用。除了一只脚迈在另一只脚前面，并且注意你身边的世界之外，你无需做任何事情。

lift  v.

1. 举起；抬起

【例】to lift up a table/weight lifting 抬桌子/举重

【近义词】raise  v. 举起；提起

2. 解除，撤销（限制）

【例】to lift a ban/restriction  撤销禁令/限制

3. 消散；消失

【例】Gradually my depression started to lift. 

我的沮丧情绪开始逐渐消失。

agenda  n.

1. 会议议程

【例】The next item on the agenda is... 

议程表上的下一项是......

In our company, quality is high on the agenda. 

我们公司高度重视质量。

2. 隐秘的意图

【例】There's no hidden agenda--I'm just trying to help.

我没有别的意思，只是想帮你。

take note of  注意；留意

【例】People were beginning to take note of her talents as a writer.

人们开始注意到她身上的写作才华。

【近义词】notice  v. 注意到

【辨析】take notes  记笔记

Walking in silence is an ancient tradition rooted in mindfulness, a form of meditation that helps people focus on the physical sensations, thoughts and emotions of the present moment, without any judgment.

静默散步是一种古老传统，起源于正念，正念是一种冥想形式，可以帮助人们专注于当下的身体感觉、思想和情绪，不需要做任何评判。

a chorus of  一片（某种声音）

【例】a chorus of praise/complaint/protest 一片赞扬声/抱怨声/抗议声

【拓展】in chorus  异口同声地

【例】“Thank you,” they said in chorus. 

“谢谢。”他们齐声说道。

The fact that the silent walk is nothing new has attracted a chorus of critics; “Gen Z thinks it just invented walking,” they say.

静默散步并不是什么新鲜事，这一事实引发了一片批评之声，许多人说：“Z世代还以为他们刚刚发明了散步。”

a chorus of  一片（某种声音）

【例】a chorus of praise/complaint/protest 一片赞扬声/抱怨声/抗议声

【拓展】in chorus  异口同声地

【例】“Thank you,” they said in chorus. 

“谢谢。”他们齐声说道。

To that, Arielle Lorre, 38, a content creator in Los Angeles, had to laugh. “Fifteen or 20 years ago, this would not have even been a conversation,” said Ms. Lorre, who has often discussed the benefits of silent walks, most recently on her podcast and on TikTok.

来自洛杉矶的38岁的内容创作者阿里尔·洛利对此有些忍俊不禁。“15年或20年前，人们根本懒得谈论这个事情。”她说。洛利经常讨论静默散步的好处，最近是在她的播客和TikTok上讨论。

relevant  adj. 

1. 切题的；相关的

【例】The point is highly relevant to this discussion.

这一点与讨论的话题密切相关。

2. 有价值的；有意义的

【例】Her novel is still relevant today. 

她的小说今天仍有现实意义。

【反义词】irrelevant  adj. 无关的；无意义的

be tethered to  被拴住；被限制住

【例】The horse was tethered to a tree.

马拴在一棵树旁。

【近义词】be tied/chained/leashed to 被拴住；被限制

But silent walking feels relevant right now because many of us have become tethered to our devices, she added. The question then becomes: “How do we counteract that?” Ms. Lorre said.

她补充说，但静默散步现在变得很有意义，因为许多人都被自己的设备捆绑住了。她说，然后问题就变成了：“我们如何给自己解绑？”

relevant  adj. 

1. 切题的；相关的

【例】The point is highly relevant to this discussion.

这一点与讨论的话题密切相关。

2. 有价值的；有意义的

【例】Her novel is still relevant today. 

她的小说今天仍有现实意义。

【反义词】irrelevant  adj. 无关的；无意义的

be tethered to  被拴住；被限制住

【例】The horse was tethered to a tree.

马拴在一棵树旁。

【近义词】be tied/chained/leashed to 被拴住；被限制

Walking is a well-established balm for the mind and body. Research has shown that walking for as little as 10 extra minutes a day may lead to a longer life.

散步是一种广为人知的身心舒缓方法。研究表明，每天只需多走10分钟的路就可能会延长寿命。

dwell on  一直想着/谈论（不好的事）

【例】So you made a mistake, but there's no need to dwell on it. 

你是犯了个错，不过不必老是想着这事儿。

fend off  抵挡；抵御

【例】She managed to fend off the awkward questions.

她设法避开了那些尴尬的提问。

【拓展】fence  n. 栅栏；篱笆

【近义词】defend against sth  抵御；防御

And a 2020 study in The Journal of Environmental Psychology found that a 30-minute walk in an urban park reduced the amount of time that people dwelled on negative thoughts. Walking has also been shown to improve creativity and help fend off depression.

2020年发表在《环境心理学杂志》上的一项研究发现，在城市公园散步30分钟可以缩短人们沉浸在负面想法中的时间。散步也被证明可以提高创造力，帮助抵抗抑郁。

dwell on  一直想着/谈论（不好的事）

【例】So you made a mistake, but there's no need to dwell on it. 

你是犯了个错，不过不必老是想着这事儿。

fend off  抵挡；抵御

【例】She managed to fend off the awkward questions.

她设法避开了那些尴尬的提问。

【拓展】fence  n. 栅栏；篱笆

【近义词】defend against sth  抵御；防御

Ms. Lorre, who walks in silence for at least 45 minutes roughly four times a week, said that since she started this practice about a year ago, she now sleeps better, feels calmer and has more consistent energy throughout the day.

洛利大约每周静默散步四次，每次至少45分钟，她说，自从大约一年前开始这项练习以来，她现在睡得更香、内心更平静、一整天都有更稳定的能量。

consistent  adj.

1. 前后一致的；始终如一的

【例】His story was consistent with the facts. 

他的报道与事实相符。

2. 连续的；持续的

【例】consistent growth/improvement 持续增长/进步

But for some people, the idea of a silent walk might seem torturous. One 2014 study found that, if left with no other option, people would shock themselves rather than sit alone with their thoughts.

但对一些人来说，静默散步可能是一种折磨。2014年的一项研究发现，如果没有其他选择，人们宁愿给自己电击，也不愿独自坐着发呆。

consistent  adj.

1. 前后一致的；始终如一的

【例】His story was consistent with the facts. 

他的报道与事实相符。

2. 连续的；持续的

【例】consistent growth/improvement 持续增长/进步

“Most people seem to prefer to be doing something rather than nothing, even if that something is negative,” the study authors wrote.

这项研究的作者写道：“大多数人似乎更喜欢做点事情，而不是闲着什么都不做，即使做的事情是负面的。”

consistent  adj.

1. 前后一致的；始终如一的

【例】His story was consistent with the facts. 

他的报道与事实相符。

2. 连续的；持续的

【例】consistent growth/improvement 持续增长/进步

课后练习

• How did Mady Maio feel when taking the walk?

  A. She was excited about it at first.

  B. She described it as boring.

  C. She felt anxious throughout the walk.

  D. She felt peaceful at the end.

• When taking a silent walk, people ____.

  A. aim to walk the longest distance possible

  B. see and feel the world without extra thinking

  C. reflect on their personal issues and concerns

  D. observe the world and look for something fun

• Silent walk has attracted much attention because ____.

  A. it has always been a popular exercise

  B. it has aroused a lot of criticism

  C. it allows people to disconnect from the Internet

  D. it is a new way to keep healthy

• The benefits of walking include ____.

  A. a better mood

  B. a shorter sleep time

  C. a wider social network

  D. a greater desire to take action