狮子王动画片中英字幕

第一篇：狮子王动画片中英字幕

片尾字幕中英文对照

co-production 联合拍摄production摄制Consultant 策划

projectsupervisor专案主管executive producer执行监制senior producer总监制

assiatantproducer助理监制

Post-Production Supervisor 后期制片监制人 Producer 制片人

Production Controller 制片总监 Production Director 监制人

Production Supervisor 制片监制 Co-Producer 联合制片人

Associate Producer 助理制片人 Executive Producer 执行制片

Produced by制作人production co-ordinator/continuity外联制片/场记 location manager 外联制片production administration 行政制作

administrationsupervisor行政主管marketing producer制片主任

productionmanager制片production secreary制作秘书

production accountant制作会计unit manager 项目经理 clapper 场记板

Chief Director 总导演Director 导演 Assistant Director 助理导演

Associate Director 副导演

Shooting Script 分镜头剧本 Original Story 原著 Adapted by 改编 Based on X’s Y (电影)根据X(作家)的Y(小说)改编 Writer编剧

Written by / Scripted by 编剧screenplay by 编剧script translation剧本翻译 english subtitles by英文字幕翻译

Conducted by 指挥

Director of Photography 总摄影 Cinematography摄影Cinematography by 摄影 Associate Director of Photography 副摄影师 Cutter 剪辑师 Montage 剪辑(蒙太奇

Film Editing剪辑firstcameta assistant 副摄影师camera assistant摄影助理 Fireworks 烟火 Lighting 灯光，照明 lighting assistant 灯光助理

Art Design 美术设计 Scenic Artist 美工师Art Director 美工师

Associate Art Director 副美工art directors美术指导Art Direction by美术设计

assistanteditor剪辑助理Editor 编辑 Animated by/ Animation 动画

animationdesign电脑动画制作Digital Effect 电脑数字特效

visual affect artist视觉特效师Visual Effect 视觉效果

Visual Effects Supervisor视觉特效

Sound Engineer 特效化妆 Special Effect Make-up 特技效果摄影 Special Effect Supervisor 特技监制 Visual Effects by 视觉特效film title designed by 片头设计

senior animator/artist高级动画师CG producer电脑特效监制

animators动画员digital intermediate post production数码后期

seniortelecinecolorist高级配光师assistant telecinecolorist助理配光师 digitaleditorial数码编辑assistant digital editorial助理数码编辑

digital output technical supervisors数码输出技术主管digital output

technicians数码输出技术员

filmmusic音乐制作

Mixer 调音师 Recording Engineer 录音工程师 Music by 配乐 original music 原创音乐

Music Composed by 作曲 Music Editor 音乐编辑 Music Supervised by 音乐监制 Orchestrated by / Orchestration 配器 Original Score 原创作曲改编 Lyrics by 作词 Song by 歌曲创作 Sound Design 拟音，音响效果 Sound Effect 音响工程师

Vocal by 演唱 Audio Coordinator 音响统筹人 Audio Supervisor 音响监制人 Production Designer艺术指导Military Advisor 军事顾问 legal consultant法律顾问

Best Boy 剧务 Scrip Holder 场记 Set Decorator 布景 Set Designer布景设计师 Prop Master 道具师 Property 道具

Wardrobe 服装 Costume Design 服装设计 Costume Designer 服装设计师 Wardrobe assistant 服装助理properties masters道具make-up artial化妆 Make-up 化妆Hairdresser 发型师assitanthairstylist发型助理

Starring / Co-Starring 主演/联合主演 Starring 演员表 Stunt 替身演员 The Crew 职员表 Casting by… 挑选角色 special appearance 特别演出

ADR&soundeffect录音及音效

Dubbing 配音/录音，电影译制setconstruction音量工程sound assistant 录音助理

unit managers()production sound mixers录音师ADR recording配音室 foleyartists动效foleyrecording效果录音

EFX editor动效编辑dialogue recording对白录音dialogue editor对白剪接 soundmixers混音sound design音响设计

titles subtitles by字幕制作

mandrin recording supervisor国语配音导演mandrinrecordist国语配音录制 cantonese dialogue coach粤语对白录制making-of制作花絮(拍摄)

camera and lighting equipment supplizedby器材提供film stock胶片提供 print洗印sponsored by/ the director wishes to thank鸣谢

television& entertainment licensing authority影视娱乐事物管理处

copies& laboratory copies &laboraory拷贝洗印加工单位

all events, characters and incidents portrayed in this photoplay are fictional any similarity to any persons, living or dead, or to any actual event

iscoincidental and unitentional本片纯属虚构,如有雷同纯属巧合

Film movie motion picture 电影

Cast 演职员表

Adapted by 改编

Animated by/ Animation 动画

Art Design 美术设计

Art Director 美工师

Assistant Director 助理导演

Associate Art Director 副美工

Associate Director 副导演

Associate Director of Photography 副摄影师

Associate Producer 助理制片人

Audio Coordinator 音响统筹人

Audio Supervisor 音响监制人

Based on X’s Y (电影)根据X(作家)的Y(小说)改编 Best Boy 剧务创思英语http://

Casting by… 挑选角色

Chief Director 总导演

Cinematography by 摄影

Conducted by 指挥

Consultant 策划

Co-Producer 联合制片人

Costume Design 服装设计

Costume Designer 服装设计师

Cutter 剪辑师

Digital Effect 电脑数字特效

Director 导演

Director of Photography 总摄影

Dubbing 配音/录音，电影译制

Editor 编辑

Executive Producer 执行制片

Fireworks 烟火

Hairdresser 发型师

Lighting 灯光，照明

Lyrics by 作词

Make-up 化妆

Military Advisor 军事顾问

Mixer 调音员

Montage 剪辑(蒙太奇)

Music by 配乐

Music Composed by 作曲

Music Editor 音乐编辑

Music Supervised by 音乐监制

Orchestrated by / Orchestration 配器 Original Score 原创作曲改编

Original Story 原著

Post-Production Supervisor 后期制片监制人 Producer 制片人

Production Controller 制片总监

Production Director 监制人

Production Supervisor 制片监制

Prop Master 道具师

Property 道具

Recording Engineer 录音工程师

Scenic Artist 美工师

Scrip Holder 场记

Set Decorator 布景

Set Designer布景设计师

Shooting Script 分镜头剧本 Song by 歌曲创作

Sound Design 拟音，音响效果 Sound Effect 音响工程师

Sound Engineer 特效化妆

Special Effect Make-up 特技效果摄影 Special Effect Supervisor 特技监制 Starring / Co-Starring 主演/联合主演 Starring 演员表

Stunt 替身演员

The Crew 职员表

Visual Effect 视觉效果

Vocal by 演唱

Wardrobe 服装

Written by / Scripted by 编剧

第二篇：《狮子王》动画赏析

《狮子王》被誉为动画界中的“哈姆雷特”，是美国华特迪士尼公司的第32部经典动画长片。《狮子王》于1994年6月15日在美国首次上映，利用了当时最先进的2D动画技术，并且配上宏伟的交响乐，融合非洲当地原始音乐，荣获1994年奥斯卡最佳原著音乐和最佳电影主题曲两项大奖，成为迪士尼动画的里程碑作品之一。

《狮子王》作为美国电影动画的代表作之一，可以很好的向我们传达出一些美国动漫特点的信息。从视听觉上来说，是一场丰华盛宴，美国动画片在画面处理、音乐配置等方面都达到了极高水平，声音与画面相结合，使得影片非常感染人;从技术层面来说，美国动画一直走在前列，美国动漫作品的技术主要表现为电脑技术和电影特技的全方位运用;从资本上来说，动画制作成本都偏高，动画片制作包括动画片的剧本、形象设计和分镜头以及具体制作，其工作非常繁复，工作量也非常大，一部电影可能常驻几十人就够了，但一部动画片需要大量的人工，没有几百人、几千人是做不下来的，而且制作周期非常长，《狮子王》耗时5年;在运作上，商业化模式非常成功，商业化的成功往往可以推进动画产业的良性循环发展，这是非常好的。基本上，美国的动画特点就是这几个方面了，这些特点既为美国动漫业带来巨大的商业回报，也为世界其他国家动漫业的发展走向提供了思路上的启迪和模式上的参考意义。

接下来便是浅谈下《狮子王》这部动画电影了，《狮子王》讲述的是这么一个故事： 辛巴是狮子王国的小王子，他的父亲穆法沙是一个威严的国王。然而叔叔刀疤却对穆法沙的王位觊觎已久。要想坐上王位宝座，刀疤必须除去小王子。于是，刀疤利用种种借口让辛巴外出，然后伺机大开杀戒，无奈被穆法沙即时来救。在反复的算计下，穆法沙惨死在刀疤手下，刀疤别有用心的劝辛巴离开，一方面派人将他赶尽杀绝。辛巴逃亡中遇到了机智的丁满

和善良的彭彭，他们抚养辛巴长成雄壮的大狮子，鼓励他回去森林复国。在接下来一场复国

救民的斗争中，辛巴真正长成一个坚强的男子汉，领会了责任的真谛。

因此，《狮子王》的主题可以说是“自我的觉醒和成长”。人的一生，就是不断认识自己、

发现自己、肯定自己价值的过程。人活着不仅要满足生存的需要，还存在另外一个不断提升

的精神需求，就是找回自我——自己之所以成为自己的理由和根底。回归《狮子王》，辛巴

从期待长大到讨厌成长，从逃避王位到争回王位，其核心在于一个孩子在成长的过程中真正

理解了什么是使命和责任，并从生生不息的自然中体验到了生命的真义，不仅完成了个人主

体的成长，更在成长中获得了自我价值的肯定。

看完《狮子王》，除去教条般的主题说教，我所感受到或者说学到的一个道理是：在我

们面对自身的错误的时候，只有通过面对才会有所解决，一味得逃避是解决不了问题的，生

活就是要迎难而上才有意义!

第三篇：动画赏析论文《狮子王》

动画赏析论文

《狮子王》动画赏析

《狮子王》是动物界中的“哈姆雷特”、历史上最受欢迎的多国语言动画片、华特迪士尼公司的巅峰之作。1994年6月15日在美国首次上映，是华特迪士尼公司的第32部经典动画长片。主角为一头名叫“辛巴”(Simba)的狮子。并且本片从莎士比亚的《哈姆雷特》获得灵感，成为迪士尼动画的里程碑作品之一。

《狮子王》利用了当时最先进的2D动画技术，并且配上宏伟的交响乐，融合非洲当地原始音乐，荣获1994年奥斯卡最佳原著音乐和最佳电影主题曲两项大奖。《狮子王》这股热浪随后席卷世界各地。此片配置了27种不同语言，在46个国家和地区都受到观众的热烈欢迎。成为历史上最受欢迎的英语影片。

《狮子王》时长89分钟，其类型属于喜剧、冒险、音乐、动画。当太阳从水平线上升起时，非洲大草原苏醒了，万兽群集，荣耀欢呼，共同庆贺狮王穆法沙和王后沙拉碧产下的小王子辛巴的诞生。由此，矛盾在这刻开始上演。辛巴作为主角，天性顽皮，然而在以后的成长历程里却给他带来了身心的巨大变化。儿时受到叔叔刀疤的欺骗与仇恨因单纯而丝毫没有察觉他复杂的野心，背负“杀父”的罪名而流浪漂泊;在身心疲惫的时候友情的来临给他以新生的希望与活力，在与丁满和彭彭的开解下体会了生命的快乐与友情的珍贵;而一次与儿时同伴娜娜的再遇，得知叔叔刀疤的恶行后变得勇敢而成熟;最后与刀疤的决战里更体现出那份王者风范„„这一切的经历中我仿佛也看到了自己，从单纯幼稚向成熟自信转变，所经历的事情都有着相同之处。如果人不受欺骗，根本无法了解被骗的愤怒;如果不经历流浪的艰辛，又何以知道友情所带的温情的珍贵;如果不经历命运的挣扎，谁能够证明自己潜在的能力?我能自然地与他的生命产生共鸣，也许人生需要的就是那么一点成长的挫折与颠簸，只有这样我们才懂得成长的重要性与生命的特别意义。

《狮子王》以初生的红日开场，地平线上升起的红日唤醒了整个大草原，场景中仅有的一颗树更是和空旷的草原形成了对比，12秒的镜头把观众带到了广阔的非洲大草原上。影片开场，几个画面切换后，镜头跟随一只飞翔的鹦鹉，引出了故事的开端。在影片中，大量的垂直俯视镜头把视觉主体和视觉对象的位置关系交代清楚。狒狒巫师把辛巴举起示众前的一个90°俯视镜头，将场景空间中的纵度感表达了出来，同时也象征着权利的居高临下，将动画的场景空间展现

的淋漓尽致，达到了使观众身临其境的视觉效果。通过镜头移动表现场景的空间位置变化、各场景之间的切换是影片表现空间效果的手法之一。《狮子王》中用到了很多推拉镜头表现场景深度，通过摇移镜头展现草原广袤。移动镜头展现空间区域：纵向引领观众体会空间的深度，横向展现空间景物变化;场景造型的比例、光影展现出空间的内容层次，镜头放大或缩小，从全景至细节，表现场景造型、角色形象的视觉范围外扩和内缩，整个过程把视觉主体融入到场景，借用画面语言拓展影片情节。

在影片中，老狒狒拉飞奇看到刀疤登上王位时感到无奈的镜头，用了大全景到局部全景的镜头组接，在这7秒钟的画面中，巫师动作神情没有很变化，所在画面中的位置也没有变化，通过转场将背景更换，从外部开旷的空间换到小的局部空间，表现角色环境和时间的改变。这种表现方法在影片中多次用到：小狮子辛巴和猫鼬丁满、疣猪彭彭一起生活时，在森林中、瀑布前、小桥上也是用了同样的表现方法，通过它们所处背景变化来表现空间环境和时间变化，推动剧情发展。

这些镜头中包含主体动作一致的联系，使得场景转换变化自如，通过场景变换推进剧情发展，不至于使观众产生时空紊乱的感觉，同时将场景的时代背景和剧情进展一笔带过。在二维动画中，不管用哪种方式表达空间，都要体现空间层次的丰富和画面的内容。

影片《狮子王》中的音乐，在人物的塑造和情绪的表达上也充分地运用了多种音乐表现手段的结合。辛巴发现父亲的尸体时，误认为是自己害死了父亲。此时，由主题曲《荣耀大地》变奏而成的葬礼进行曲，在弦乐队与合唱队的轻声演绎下，表现了辛巴的无助、自责与痛苦。

通过《狮子王》的动画赏析，我们看到了非洲草原上一只小狮子的成长故事，将人类对爱、生命和责任的思考，诠释得淋漓尽致。背景则搬到了非洲草原。这是一部充满冒险和传奇色彩的故事，拟人化地描述了动物间悲欢离合，诠释了爱情、责任和生命的真谛。美轮美奂的故事情节，深深地打动了在场的所有观众。其中，活泼可爱的卡通形象、震撼人心的舞台场景让人眼界大开，纯正的英语原声、悠扬的主题音乐配合107种非洲打击乐器更犹如天籁之音动人心弦。

《威风凛凛进行曲》本是著名作曲家艾尔加为庄严场合而创作，伴随着这首交响乐，动画片讲述起一个古老的诺亚方舟的故事。但故事的主人公并非诺亚，而是唐老鸭：音乐一开始，号角声打破了动物们平静的生活，随着音乐的缓缓行

进出现紧张、急切的主题，画面中一名老者清楚森林即将面临一场洪水，并将拯救重任降到了唐老鸭的身上，此时交响乐逐渐变得声势浩大，华丽而威风凛凛的_毛部主题强有力地呈现出来，动画作者也赋予了它英雄般的气度和领导使命，唐老鸭担负起了挽救动物们的重任，音乐的紧张进促，将唐老鸭烘托成一个救世主形象。它苦口婆心将众人唤醒，说通了众人需要紧急避险，在避险中，伴随着庄严的进行曲，动物们都有节奏的，成功地被组织上了船，这种将拯救动物世界的重担独揽一身大使形象，一改以往唐老鸭慢、啄、笨的形象，成为一个大英雄和一个领导者形象。这使一个十分正式、严谨的交响曲，成为充满了乐趣与遐想空间视觉盛宴。时而紧急，时而舒缓，时而高亢，时而低沉，把世界末日的那种撼天动地还有万物生灵的飘渺感抒发的淋漓尽致!

第四篇：动画电影《狮子王》观后感

时间已过去九点，按理说像我这么大的孩子应该睡了。虽然我已经很想睡，但是我更想看动画电影《狮子王》，那是妈妈几天前就答应给我看的电影，因为我做完作业时，已经睁不开眼睛了，所以爸爸妈妈不同意我看电影。我躺在床上翻来覆去很难入睡，很生气——觉得妈妈一直在骗我。等妈妈上床休息时，我向她提出了要求——一定要看《狮子王》!后来经过我的软磨硬泡，妈妈终于答应给我看。我顿时觉得妈妈其实是讲信用的，对妈妈的尊敬之情油然而生。

这部电影的情节大致是这样的：太阳从地平线升起，夜晚变成白天，非洲大草原苏醒了，万兽群集，荣耀欢呼，共同庆贺小狮子王辛巴的诞生，辛巴在众多热情忠心的朋友的陪伴下，不但经历了生命中最光荣的时刻，页遭遇了最艰难的挑战，经历生、死、爱、责任等生命中种种考验，最后登上了森林之王的宝座。

影片中个亲情友情、责任心给我的感觉十分强烈。辛巴因为受到刀疤的暗算险些丧命。第一次因为有管家沙祖的帮助，辛巴的父亲木法沙成功的救回了辛巴;第二次虽然也成功的救回了辛巴，但是木法沙因遭受到刀疤的暗算而丧命。这种父子间的亲情令我和妈妈十分感动。当辛巴想要夺回本来就属于自己的王位时，摆在自己面前的是重重的困难。这时候，他的两个朋友猫鼬丁满和野猪彭彭发话：“辛巴，如果这件事对你很重要，我们会永远支持你!”这种朋友间的友情极大地感动了我和妈妈。当娜娜告诉辛巴自己的国家被刀疤糟蹋得不成样子的时候;最后经过狒狒长老的点化和对已过世的父亲的怀念，终于换新了他内心深处的那份责任心，最后登上了荣耀石。只有心中充满了对国家和人民的关爱之情，才能担当起责任。这种责任心值得我们好好学习。

第五篇：哈佛大学幸福课22课中英文双语字幕笔记

NO.23 So need your help, I’m so very nervous. What can I do? Meditate? Thank you .exercise? Now? You mean dance? Ok.tell a joke. You tell a joke. What else? Any suggestions? Hug someone! Good idea. At least 12 hug, right? Yeah.anything else? Deep breath!ok,good.so it’s ok to be nervous? Thank you. feel better already. So this is for me the last cl

Wow your last class. what I’d like to do today is summarize what we’ve gone through some of the journey as much as possible, and what I’d like to share that the responsibility of summarizing to share it with you. So I’d like to start with you thinking and reflecting about the course. In the other words, we are going to run the class today, like a small intimacy section. And afterwards I’ll go through what I think of some of the highlights main points from the semester. So I want to start with a time-in, an opportunity for you to reflect and specifically I would like you to reflect on the following things and write them down. So go over your notes or go over your mental notes. And write down at least two things that were particularly meaningful or interesting for you from this semester whether it’s something that you heard in lecture something you discussed in section and somehow was connected to your experience here. Anything or at least two things those were personally meaningful and interesting to you. This is the firs thing, the second thing that I’d like you to write down and you may have done it before and may have written before. At least two commitments that you are making, two behavioral changes or attitudinal changes, two commitments that you are taking upon yourself. Now that the semester is almost over. So again, two meaningful or interesting ideas at least and at least two commitments whether it’s in the form of rituals, attitudinal change or behavioral change. So take a few minutes to do that in a time-in. Know what I’d like you to do and this is completely voluntary of course is share some of the things that you’ve learned at least one thing that you learned that was personally meaningful or interesting to you from this semester. and if you feel comfortable the one of the two commitments or both two commitments that you’ve taken upon yourselves with the person next to you or with two people next to you. So just take 5 minutes to share with one another one interesting or meaningful thing and one commitment or two. 我今天想做的是尽可能的总结一下我们一路来所得的收获，我想和你们分享这个总结的责任，你们也要一起分享，所以我想从你们思考和回忆课程内容开始。换言之，我们今天这节课就像个亲密的互动环节，之后我会讲一遍我认为的这学期的一些重点知识，我想先从你们开始，给你们机会回顾一下，我尤其希望你们能够回顾以下主题并把它们写下来，翻阅一下你们的笔记、搜索一下脑海，写下至少两件你觉得这学期最有意义或你觉得最有趣的东西。不管是课上听到的内容、小组讨论的话题，你阅读时读到的东西，课后你和朋友讨论过的和这门课有所联系的问题，什么都可以，至少两样对你来说最有意义的或是最有趣的东西。我想让你们写下的第二个内容是你们可能以前试过、可能以前写过，至少两样你所决心做的转变、;两种行为转变或态度转变，两样你要付诸实施的改变。既然学期都快结束了。再说一遍，至少两样有意义或者有趣的事情以及至少两个转变。不管是建立例行公事、态度转变或行为转变，花一点时间把他们写下来。

O.k. hope you continue the rest of your day for the rest of your life sharing what you’ve learned what you are learning how are you growing .now what I would like to do is hear some of you just talk about you know one thing perhaps you found interesting or meaningful that could be directly from the class or something tangential but what was meaningful or interesting for you this semester .and we have some microphones spread around the room .so if anyone would like to be the first one, to volunteer .remember courage is not about not having fear ,it’s about having fear and going ahead anyway. If courage was about not having fear, I would not be teaching this class.

好吧。我希望你们在今天或人生中余下的时间还能继续分享学过的知识和正在学的知识，你如何成长。我现在想做的是听听你们讲讲一样你认为它有趣或有意义的事，可以是课堂内容也可以来自其他涉猎但却是这学期对你来说有趣或有意义的东西，我们把话筒在整个教室传递，有没有人愿意做第一个自愿讲讲的。还记的吗，勇气并不是没有畏惧而是有了畏惧还坚持向前，如果勇气是没有畏惧，我就不会来教这门课了。

“I think for me what the most important thing was the idea of self-concordant goal not being frivolous or selfish but actually being some one should actively pursue and can help the person around you more than by pursuing that what you are told to pursue”

“我觉得对我来说最重要的东西就是自我和谐的目标，不是浮躁或自私的而是一种每个人都应该积极追求的，可以帮你身边的人而非别人让你追求什么，你就追求什么”

Greer’s essentially dissolving this divide between self and the other .and remember the dalai lama how surprised he was when he came to the west and heard our world for compassion means essentially compassion toward others whereas sway in Tibetan means compassion towards others and compassion toward oneself. they go hand in hand; they are interwined.so identifying our self-concordant goals is very much about helping ourselves and ultimately making the world a better place ,wonderful. “很好，消除自我和他人之间的分歧，还记得吗?**喇嘛，当他到了西方国家后有很多惊讶，他听说我们的同情这个词指的是对他人的同情而藏语中的sawai既指对他人的同情也包括对自我的同情，它们是彼此交融的，所以要找到自我和谐的目标，很大程度就是要帮助自我并最终使世界变得更美好，非常好，谢谢你。”

“I found Roger Bannister story really meaningful to me especially because I know nothing is impossible even there are scientists telling you things are impossible, you can still achieve them”

“我觉得Roger Banister对我来说很有意义，尤其因为我现在明白了一切皆有可能，即使科学家说有些事是不可能的，你也还是可以做到。”

Right, you know so often people tell us that it’s impossible, you can’t do it. And we have that voice at the back of our mind, those limiting beliefs, whether it’s limiting beliefs about how we can feel: and what we can achieve. And what roger banister’s story dose what it helps us do is chip away some of these limitations and understand of our potential.

“对，人们经常会跟你说这个是不可能的，你做不到，我们的脑海中总是回响着这样的声音，这些狭隘的想法，既包括对我们的感觉，也包括我们所能做的事，而Roger Bannister的故事能帮我们打破一些这样的束缚，挖掘自身的潜能。谢谢你。”

“The day when you told the story about your grandmother and how she was able to still see so much beauty in the world after everything she has been through was very, very moving for me. And that was a very unique experience to be so emotionally moved in this academic setting. So that was really powerful. And that really made me reevaluate the way I look at my life and the way that I appreciate the things that I have”

“那天你提到了关于你祖母的故事，她是如何经历坎坷后终于看到世间种种美景的，这深深的打动了我。在这样的学术氛围中能如此感动实在是一种特殊而难得的体验，真的很有力量，也使我重新审视自己看待人生的方式以及珍惜我所有的东西的方式”

“I really like the idea that we can get over bad things a lot quicker than we would anticipate. I just think that you know so often”we cheat ourselves of so much success, so much potential, and pleasure. But I think, you know just the idea of going forward and that we will ultimately get over it if it doesn’t work out. That’s the most important.” 我很喜欢那个“我们忘记坏事情比我们想象的快得多”的观点，我经常思考这一点，我们总是骗自己说有多成功，多么有潜能，多么快乐，但我想朝着目标向前冲就算没能达到也会最终释怀的想法是非常重要的。“

Right, yes, you know just like when we achieve something good we go back to base level and feel like as we did before also when we fail. And it’s a real liberating feeling to know that we will recover. “没错，我们有所成就时能回复平和，感觉就像从前一样，而当我们失败时，要知道我们是能重新振作的，是会很快恢复的，是很能让人解脱的，谢谢。”

“For me, it was important to realize balance between the rat racer and the hedonist finding the balance between short term benefit and long term benefit”

“在我看来，找到竞争主义者和享乐主义者之间的平衡点很重要遗迹短期益处和长期益处之间的平衡。”

Right. So much of our lives is about “either or”. Either I’m a successful rat racer or I’m a hedonist who has given up essentially on success. Whereas what we can very often do is reconcile the two. You know, eat the cake and leave it whole so it seems. Future benefit and present benefit in one. “人生经常会遇到非此则彼的情况”要么我是个成功的竞争主义者，要么就是放弃成功的享乐主义者，而我们其实通常能将两者融合，就像咬一口蛋糕还保持其基本完整，长期益处和短期益处的结合，谢谢。” “To seek to be known and not validated and the way you taught the class opening up, let’s say each individual failure you had in your life, I found my own failures they are different but they are the same, I feel less lonely”

“被人所知而非被证明，以及你教课的方式，比如上课前会讲你人生中经历的许多失败，我就觉得我自己的失败，它们是不同的，但又是统一的，我觉得没那么孤单了”

Thank you, you know when I shared at I think the very first class here was what Carl Rogers said which is what is most personal is most general, because deep down humanity, is humanity, is humanity. And when we live in the world with the desire to be known, expressing ourselves that’s I think when we can reach out most to others whether it’s in a romantic relationship whether it’s in friendship whether it’s in a classroom, thank you. “谢谢，你知道吗，我在第一节课就讲过的Carl Rogers说过‘最个人的也是最大众的’因为从本质来说，这些都是人性，当我们活在这世上，有被了解的欲望，表达自我，这是我们最能和他人触碰的时候，不管是爱情、友情或是同学之间，谢谢。”

“One thing I would take away from this class is conscious about being grateful because sometimes I feel that you take for granted the people you love the most”

“我从这门课学到的一点就是要学会感恩，因为有时我感觉人们总是把最爱的人当做理所当然”

To be grateful, there are so many treasures of happiness of well being all around us and within us. And the challenge is just to open our eyes to appreciate them. “感恩，我们的周围和内心都有那么多快乐和幸福，最重要的是我们睁开我们的双眼去感受它们”。

“What was really amazing to me was how open others not in the class such as family and other friends not in the class to also take on this change in their life. They didn’t see it as cookie self-help thing but really as. Oh yeah maybe I should take note of all the things I’m grateful for in my life and other exercises”

“对我来说这门课对其他不是学生的人很开放，比如家人以及其他不学这门课的同学，同样也能这样改变他们的人生，他们并不会刻意感觉到这对他们有好处，而是“哦对，我该记下我生活中该感恩的东西”以及其他的”

This is paying it forward, sometimes we are so afraid to talk about things that matter to us and when we do and when we are genuine, when we express ourselves, this things are contagious. And then they pay it forward. “对，这就是传递，有时我们很害怕说出自己看重的东西，而当我们说出它时，当我们是真实的、当我们是真挚的、当我们表达自我时，这些东西是会被传染的，我们会将其传递出去，它们再继续不断传递” “Before taking this class I blame my mood and my happiness a lot on those going around me like my circumstances. So taking this class really helps me aware the circumstances really don’t control your happiness level that I have more than an active role like how I feel”

“在学这门课之前，我将自己的悲喜都归咎于周围的事物，比如我的环境，学这门课真的帮到我很多，意识到周围环境其实并不会掌控你的快乐，我应该更积极地了解自己的感受。”

Right, remember one of the things we talked about is that at least I don’t think that things necessarily happen for the best. You know there are some times where there are bad circumstances poor circumstances hard circumstances, the challenge through is how can we make the best of that which have happened. And we do have much more control over it than we think. “是的，还记得我们讲过，至少我不认为什么事都能一帆风顺，有时我们会遇到坏情况、糟糕的情况、艰难的情况，最大的挑战其实是我们如何能更好的利用发生的一切，我们确实比自己想象的更有力量来掌控。”

“The class allowed me so many times during almost every day to understand something is part of me being human as part my permission to be human rather than conceive it as my feelings or something that I wasn’t doing well enough”

“这门课让我几乎每天都能很多次地感受我是个普通人，我允许自己为人而不是臆想出来的或者总想着我没做好的事”。

So the permission you know I have repeated it for so many times and I’ll continue to repeat it until use every minute that I have to do it because it’s really on so many levels the foundation of well being. Unfortunately too much in our culture today what is going on what I call the great deception? Where we think well everyone is doing great except for me. So I’m going to pretend I’m doing great too. And then we become part of that great deception reinforcing it. The permission to be human. “允许为人，我反复多次提到它，并将继续提到，即使到了生命的最后几分钟也会继续，因为从很多方面来说它确实是幸福的基础，不幸的是我们如今的文化过于强调我所说的‘巨大骗局’，我们认为每个人都很棒，就我不行，所以我要假装我也很棒，然后我们就成了巨大骗局的一部分，一定要反复强调‘允许为人’。”

“The whole piece about perfectionism, I have never seen myself as a perfectionist and I just think it’s just kind of self denial. So through the exercises in the course as well as you know in the book different readings that we’ve done have really allowed me to explore that, and accept that and make proactive changes in my life to grow away from that” “关于完美主义的那些内容，我从没觉得自己是个完美主义者，我觉得那是种自我否定，通过课堂上的练习以及课本的内容、我们做的各种阅读真的使我去探索去接受它，并主动地做出改变来远离它。”

Great. You know perfectionism is again another thing that so many people hide because perfectionist almost by definition doesn’t want to show the weakness. And as I mentioned in the class unpertionism for me has been the most important in terms of my progression toward becoming happier. Accepting failure as an inevitable accepting that life is not a straight line but rather a spiral with ups and downs along with the general trajectory as improvement, growth and permission. “很好，完美主义同样是人们经常隐藏的，因为完美主义者从定义上说就是不愿意显露出弱点，而正如我在课上所说的我认为不完美主义是在向着幸福前进道路上最重要的一点，接受不可避免的失败，接受人生不会是一条直线，而是有起伏的螺旋，但主轴仍然在，也就是进步、成长和允许为人。” “So for me that one of the things that really resonated was the idea of reframing the question. At the beginning of the term you spoke about the fact there was the 21 to ratio of negative to positive research. And as someone who will be going into research in neurobiology. It was really interesting just reframing of a world view just start thinking of, well perhaps starting looking at what is working in terms of research. And, so I will take that with me into my academics”

“我觉得最有共鸣的一点就是重新构建问题。在学期刚开始你讲到消极和积极的研究所得到的21：:1的比例，对于我这样马上要进行神经生物学研究的人来说能够重建世界观是很有趣的，开始思考对于研究来说什么是最重要的，我会在自己的学术领域中用到它。”

The importance of questions, questions create our reality. Remember the question of the children on the bus which most people completely missed; remember years and years of research that was done in the inner cities with at risk population where they missed the answer to how can we improve their lives. They missed it because they did not also ask the positive question. And it applies into every area of our lives as I’ll talk about soon “问题的重要性，问题能创造我们的现实。还记得公交车上的孩子们的问题吗。很多人都忽视了，年复一年我们在城市中对高危人群进行研究，却总是找不到改善他们生活的方法，因为他们没有问出积极的问题， 我很快会讲，这也适用于我们生活的各个方面。”

“Before I always procrastinate, that is my big problem for my academic. Now I improved a lot. So thank you very much”

“此前，我一直是个拖延的人，这是我学习中的大问题，现在我进步了很多，非常感谢你”。

Procrastination, you know 70 percent of students in universities complain about procrastination. It’s a huge issue. And one of the ways to overcome it, the best way to overcome it is to just do it. Just start remembers the five-minute take-off. That’s so important. Thank you. “拖延症，70%的大学生抱怨说有拖延症，这是个大问题，客服它的最好方式就是去做。还记得五分钟休息吗， 那非常重要。谢谢。” “I was just really impressed with the reading that we read by Gilbert that was talking about how the good luck in your life and the wonderful circumstances you find yourself in are really your own making. And by changing your outlook and your patterns you can really make a difference in your happiness day to day”.

“我对我们阅读Gibert的作品印象非常深刻，讲的是关于生活中的好运以及你觉得自己置身的美好状态，其实都是你自己创造的，通过改变你的外表和衣着，你可以每日逐渐改变自己的幸福感。”

Yeah, you know so many people live lives and think only I didn’t meet that person, if only this hasn’t happen to me. I would have been happy. And understanding that so much of it is determined by our perception is very empowering. “很多人或者会想‘要是我没遇到这个人就好了，要试着在事情没发生在我身上，我就会很幸福的。’要明白这其中很大一部分都是由我们的理解决定的很重要的。”

“What has been most meaningful for me has been in fact that this class exists and there are so many people interested in happiness cause you know the culture here at Harvard we don’t always get the chance to really think about it. And as you said, you know it’s you are just reminding us what we already know but it’s also letting us know that we are not crazy for knowing it”

“对我来说最有意义的其实就是这门课的存在，有这么多人关心幸福，因为在哈佛这样的氛围中我们不一定总有机会来思考这个，正如你所说，你只是提醒我们一些已经知道的事，也让我们知道，我们了解它是正常的”

Yahweh is not. We are not alone. And we need that reminder and other people need that reminder. By reminding other people we also reminder ourselves. Thank you. “是的，我们并不孤单，我们需要有人提醒，其他人也需要通过提醒其他人我们也提醒了自己，谢谢。”

“For me it’s the concept of integrity because I think we are all honest people but it’s the little things at times each day when we compromise our beliefs or act in a way that doesn’t align with how we think we should and that really takes toll on you esteem. So the idea of being constantly aware of and maintaining our integrity I think really stands to help us feel better about ourselves”

“我觉得是正直的概念，因为我认为我们都是诚实的人，但就是每天的各种小事情让我们的信仰屈服或者让我们言行不一，这会对我们的自尊造成影响，所以时刻意识到并保持我们的正直能让我们对自我感觉更良好。”

Because you know when we tell the truth, we are communicating a certain message to ourselves, when we express ourselves we are communicating a certain message to ourselves. And the message is my words count; I count. When we express we are good enough don’t need to put on a façade or impresse,then the message the self perception theory actually enhances how we feel about ourselves not to mention that it helps interpersonal communication. And the world would be a better place if more and more people acted with integrity. And again, self and others divide dissolves. “当我们说真话时，其实正给自己传递某种信息。当我们表达自我时，我们在给自己传递某种信息，这个信息就是我的话有分量，我有分量，当我们表达“我很棒”无需过分想给他人留下印象，而这个信息这个自我知觉理论能提升我们的对自身的看法，更不用说对人际关系的提升了，也能使世界变得更美好。如果越来越多人能够正直，那么同样自我和他人之间的分歧就会消除。”

“one of the phrases that you shared with us in your lectures that really impacted me and I’ve actually embraced it as a kind of personal mantra is learn to fail or fail to learn, there’s no other way. And I kind of realized throughout the course, this class what a perfectionist I have been and how much time throughout my life my earliest memories have stuck really torturing myself, the anxiety and fear of making a mistake and to reframe that and really look at those inevitable moments where I messed up as you know fuel for moving forward, as opportunities has been wildly liberating. So thank you for that ”

“你在课堂和我们分享的一句话深深震撼了我，我事实上已将其作为了座右铭，‘学会失败、或从失败中学习，没有别的法子’经过这门课的学习我意识到我曾经是怎样的完美主义者以及我人生中我的早期回忆一直在这折磨自己，焦虑以及对放错的恐惧，重构这些真正回头看那些不可避免的失败时刻能成为我前进的动力，我面前突然一片开阔，非常感谢你”

The notion of learn to fail and fail to learn as you know is my personal mantra as well. It’s very liberating within the context of relationship within the context of our academic performance within the context of an organization on every level. And it’s important to understand that there is no other way to learn whether it’s to draw a circle or to walk. It’s just part of life. And if we accept it, we are much happier for it. Thank you. “学会失败，从失败中学习的概念其实也是我个人的座右铭，它能让人解脱在人际关系中、在学业成绩中、在一个组织的各个层面中，重要的是要知道没有其他更好的学习方法，不管是画圈圈或是学走路，这只是人生的一部分，我们就能更快乐，谢谢。”

“What’s really been meaningful to me in deciding what concentration to pursue is the idea of happiness is ultimate currency and trying to kind of eliminate outside influences and really think about what is meaningful to me and what will make me happy in what I study. So thank you” “对我来说特别有意义的就是真正要专心追求的东西，快乐是最终目的，要试图消除外界的影响，认真思考在我所学的东西中什么能让我快乐”

The ultimate currency you know many people say about Americans that one of the reasons why the level of depression are on the rise, one of reason why there are so many unhappy people is because Americans have too high expectations. And that’s not right. I disagree with it; and the research disagrees with it. It’s not about having high versus low expectations; it’s about having right versus wrong expectations. And it applies to, to many areas but one of the things to understand is that where do we look to again gratification from our life. Is it from, again getting the next accolade, the next promotion or the people tell us how wonderful our concentration is? Or is it from doing what we want to do, in other words, being determined by the ultimate currency and understanding that happiness is the ultimate currency? Thank you. “最终目的，和很多人说美国人之所以抑郁水平不断攀升，之所以有那么多不快乐的人，其中一个原因就是美国人有过高的期望，这是错的，我不同意，研究也不能证明这一点。这不是过高期望或是低期望的问题而是正确或错误期望的问题，这适用于很多领域，但我们要明白的一点是我们在人生中何处获得满足，是来自下一句的赞美、下一次升职、或是人们说我们又多棒吗，还是来自我们想做的事。换言之，我们最终的目的所决定的事，而最终的目的就是快乐，谢谢。”

“I feel that all this semester and all this year in fact I have been trying to, I have been either going to class or running to lab or just finding some way to fill up every hour of my day. And it seems like I’m constantly running from one place to another and it seems all my life I have been just essentially trying to fill up every hour of my day. And I think what’s really important and what I really got from this is what you said about doing less is more. And that’s something I’m definitely going to take like keep in mind the next three years when I’m here”

“我觉得这整个学期，这整一年我一直都在要么上课要么跑向实验室，寻找方法来填满我的每一天，似乎我永远在从一处跑向另一处，似乎我的整个人生都在试图填满每一分钟，我觉得特别重要的我真正学到的就是你所说的做得少其实是更多，我会认真的在我接下来在哈佛的三年中将这一点铭记于心”

Yeah, less is more. Quantity affects quality. And we so often wonder you know “how can I am unhappy?” I have so many things in my life that are wonderful and amazing. And that could be part of the problem. Because more is not always better. Not easy to simplify that’s so very important. “对，做得少其实是更多，数量会影响质量，我们经常好奇‘我为什么不快乐，我人生中有这么多美好的东西’这可能就是问题的一部分，因为更多不一定意味着更好。把事情简化很难，这是很重要的。”

“The concept of simplicity on the other side of complexity is so awful for me, because you know when you grow up in life you add all these variables and it becomes more and more complicated. And as a is certain about not being able to simplify. But when you say at the top of the complexity is when you realize the beauty, realizing that the simplify comes after complexity not before complexity. And the knowledge of complexity that’s an amazing concept”

“复杂性另一面的简单性的概念，我觉得非常奇妙。当一个人成长时就会加入各种各样的变量，变得越来越复杂。不能把问题简化是让人沮丧的，但你说道了复杂的顶点后，你会发现那种美，发现简单是出现在复杂之后的而非在复杂之前。而对复杂性的理解，那是个非常棒的概念”

So Oliver Wendell Holmes talks about the simplicity on the other side of complexity. And that applies whether it’s to ideas and again this class most of it is very simple. And there were no very complicated concept here. But many of them are the simplicity on the other side of complexity. Same on the individual level. Very often we go through hardships and our life is so difficult. We go through a crisis, through a crucible. And what we need to do is to understand when we are going through that complexity and hardship and the crucible and the difficulties is that there is simplicity on the other side. Very often all we need to do is hanging on. Just wait a little bit longer. There will be more clarity more growth more development more joy at the end of it.

“Oliver Wendell Holmes 讲到了复杂性另一面的简单性这适用于，不管是这门课的大部分内容都是很简单的，没有特别复杂的概念，但他们很多都是复杂性另一面的简单，对个人来说也是一样。我们经常会遇到困难，生活很艰难。我们会经历危机，残酷的考验。我们要做的就是当我们经历了这些复杂艰难严峻的考验和坎坷起伏后另一面就是简单。通常我们要做到的往往就是坚持。再等一会儿，就会更清楚明了，更能成长，更能进步，最终更快乐。”

“On your passing on the mice I was like ‘oh my god, I don’t really have anything to say, there are so many people, I will never do that’. And you said courage is not about fearless but about having fear and doing it anyway. So I just threw my pack over the wall. I was like ‘give me those mice! I’m going to do it!’ And it’s in my hand and I’m speaking. So thank you for that”

“在传递话筒时，我在想‘天啊，我不知该说什么，太多人了，我没法做到的’然后你说勇气不是没有畏惧，而是有了畏惧还坚持向前，所以我一下就把顾虑都抛弃了，就像要说给我话筒，我要说，而他现在在我手上。所以非常感谢”

That’s what it is about. It’s about behavioral change. Not in theory. Good “这就是行为转变而不是理论，很好。”

“You’ve spoken in the past few lectures about in an anonymous world and about how we would live if our action is anonymous. And I think that knowing what we want and actually pursuing what we want is or be really challenging even frightening. It’s just seems like you really know what you want and pursued and pursue what you want. And I think that is something to be really proud of. And you definitely seem to practice what you preach and teach. And I have enormous amount of respect foe you because of that”

“你前几节讲了关于匿名的世界，如果一切行为是匿名的，我们会如何生活，我认为知道我们真正想要的并勇敢追求我们想要的东西是很有挑战性的，甚至让人畏惧的，能够真正了解自己想要的并一心追求它，我觉得这是非常值得自豪的，而你确实时间了你所教给我们的东西，因为我对你有着崇高的敬意”

“There are many things but one thing I’m really learned from this class is it is important to focus on what we really like to do. You said many times in the class teaching is your calling. And I can see how much you enjoy teaching. And it was really inspiring to me. So I think I will remember that and I will keep looking for my calling and what I really like to do. Thank you”

“你讲过很多东西，但有一样我确实学到的就是专注于我们真正想做的事情，你在课堂上说过很多次教书就是你的使命，我能看出来你有多热爱教学，这让我很有感触，我会记住这一点并不断寻找我的使命，我真正想做的到底是什么，谢谢” Let’s take someone with the microphone. And we’ll give it to you. Anyone has microphone? “找到拿着话筒的人，把话筒给你，有人有话筒么”

“I used to be the kind of person who like run away from my problems and I used to try to ignore them until they went away. And I don’t do that anymore because I know that if I’m unhappy the only person who can do something about it is me. And I need to make a change. And this class has given me all sorts of tools to do that. So thank you”

“我以前是个总喜欢逃避问题的人，总是试图忽视问题直到他们消失而现在我不这样了，因为我知道如果我不开心，唯一能够解决的就是我自己，我要做出改变，这门课给了我很多这样做的帮助，谢谢”

“I just wanted to thank you for the idea of the power of commitment because it helps me get my job. You know and something that I want to do which is journalism versus something that I wasn’t excited about doing which is likes PR. So I wanted to thank you for that because you know I decided to jump into it and throw my pack over the wall. And that’s why I got it. So thank you”

“我想谢谢你告诉我们承诺的力量，他帮助我找到了工作，一边是我想做的事情，也就是记者，一边是我不太感兴趣的公共关系，我想为此感谢你，因为你使我决定投身其中抛弃一切顾虑，所以我找到了自己想要的工作，谢谢”

You know. Hi Newman fellows. “事实上，粉丝们好”

“I remember that you talked about when you stretch a muscle, its get stronger and brought up the idea of stretch zone. And I didn’t realize how much stronger I would become when I stretch myself and do things that weren’t in things in me stretch zone and my panic zone. I just thank you, because I think this class has really been the road map a lot of us have needed to change and becomes happier. Thank you”

“我记得你说过当拉伸肌肉时，它会变强，由此引出拉伸区的概念，我以前没有意识到当我拉伸自己，去尝试做一些在我的拉伸区和恐慌区里的事时，我有多强大，谢谢你，我觉得这门课对我们很多人来说就像地图一样指引我们改变，变得快乐，谢谢”

“Good afternoon everyone. I’d like to say you are great. Yeah. And also I’m a proud educator in the Milwaukee public school system. Are there any educators in the room? And what you speak of as Albert bandore and the theory of self efficacy is so very important. And anyone who is interested in youth empowerment or education is very important. No.1 to have high expectations for our children especially children of color ,cause as an educator I see what bandore talks about what deck talks about this diminished sense of reality for these kids that produces whole other world for them. So you know I just want to really focus and kind of stress that. And thank you for sharing that. That’s important to have expectations for children and for yourself of course ”

“各位下午好，我首先想说你太棒了，我是Milwaukee 公立学校体系的一名老师，在座有将来想要当老师的么?你之前讲过的Albert Bandera 和自我效能理论是非常重要的，任何对帮助青年成长或教育有兴趣的人对孩子们有高期望是非常重要的，尤其是有色人种的孩子。作为教育工作者，我明白Bandera 和deck想表达的意思，对这些孩子来说弱化了的现实，为他们创建一个完全不同的世界。我想强调并着重突出这一点，很感谢你讲了这个，对孩子们有高期望是很重要的，当然对自己也是很重要的。”

Right. Beliefs in self-fulfilling prophecies so often create the world our world and the world of those around us based on our beliefs. Let’s take a couple of more. And I will do my quick summary. “没错，自我实现预言经常改变世界，我们的以及我们周围的世界基于我们的信仰。我们再听几位，然后我再快速总结一下”

“I know this has been mentioned a couple times already but it’s so easy to blame others for our unhappiness or others’ actions or even our own actions for our unhappiness. But you’ve talked so many times about what’s going on in our own subconscious and how what subconscious may be doing is might actually preventing our unhappiness or preventing our happiness rather. And it just brought me back to marvel Collins and how if a student did something wrong, she made them go through the alphabet and say these are all good things about me. And it’s really been enlightening to try to think about how I’m thinking what I am not doing to others or what others are doing to me but what am I thinking that’s preventing me from being a happier person”

“我知道这已经被提到好几次了，但真的很容易将我们的不快乐归咎与其他人，其他人的行为甚至是我们自己的行为。但你说过很多次我们潜意识中发生的事以及潜意识的影响可能才是使得我们不快乐。这让我回想起marvel Collins，如果学生做错了什么事情，她回让她的学生们看一遍字母表说这些都是我好的方面。我们真的应该尝试去想，我想的是什么，对他们不做什么或他人对我做什么，但是要思考是什么阻止我变成一个更幸福的人”

That’s wonderful. Thank you. Let’s take two more. So up there. “很好谢谢。再听两位同学”

“I guess two things that really stuck with me from the class is the little clip you showed of the baby learning to walk. And just like what you conveyed the idea like this baby has no reason to like have a sense of why he’s falling down and it should be anything that he should be ashamed of. And that was just like a very effective way to kind of convey like we always saying kind of learn to fail and fail to learn. That’s really stuck with me. And also your own willingness to describe your own kind of rises and falls as you went through your studies of psychology and your experiences at Cambridge and’ Harvard and just you willingness to be very open about it. It’s kind of empowerment like ,for me is I’m about graduate and I go forward kind of maybe don’t know what exactly you want to do and you consider different options and obviously that fear of failures especially when you come from a place like Harvard is maybe especially xx. You just are willing to share these experiences and empowering. I feel as I kind of question the choices I am going to make. So I really appreciate that”

“这门课上我印象最深的两样东西就是你放小宝宝学走路的录像， 你想表达的是这个宝宝并不知道他为何会摔倒也不知道他该为此感到羞耻，这是种很有效的方法让我们知道我们要学会失败，从失败中学习，这让我感触良多。以及你愿意说出你自己在做心理学研究时经历的起起伏伏以及你在剑桥哈佛的经历，你很愿意开诚布公的和我们分享，这让我感受到我要毕业了要继续发展并不清楚自己想做什么，会考虑各种选择，会感受到对失败的恐惧尤其是来自像哈佛这样的地方，更是让人倍感压力。而你愿意和我们分享这些经历，我就会重新考虑我要做的决定，对此我非常感谢”

“Everyday is a beautiful day. And to be grateful for that somehow makes it easier to go out and try to do things that maybe even we didn’t like. And common sense is not that common. And these are all a lot of things that I’ve learned I already knew. But now I learned it at Harvard” “每一天都是美好的对此感恩能让我们在做自己不喜欢的事情时能更轻松以及常识其实并不那么人尽皆知。这些都是，学的很多东西都是我已经知道的，但我现在是在哈佛学到的”

Let’ take one more. 让我们再听一个

“So I’m senior and I’m leaving. So this is my last lecture class at Harvard. So I apologize if this message seems a little more geared towards the undergrads in the class. One of the things that I’m very impressed with is a large lecture class that is so far reaching as far as the number of people who want to take it and the diversity of students in the class. But I guess this experience that I like to share is that I came into this class admittedly because I value honesty I will say I took it because I thought it would be a nice complement to an otherwise a difficult senior spring. And I thought, well it’ll be nice class to have. And my sophomore year I had gone through kind of self discovery. Post depression that made me kind of value things in a different way. So I’ve been using these lessons that I learned sophomore year. And I thought well maybe this class will just be redundant. Turns out I went through other really difficult times during my senior spring. And sorry. I guess what I’d like to relate to especially the undergrads here is that very important if you are a freshmen if you are a sophomore. It’s not even too late as juniors. It’s very important to prioritize what’s really important to you at this school. And let me tell you it’s not the paper, it’s not the problem set. It’s not getting a full 8 hours sleep when your friends need your attention for an hour because the people here matter the most. And you will miss them. If you don’t spend time with them now you won’t have time to spend with them later on. So it’s very important prioritize what’s meaningful for you and what you really want to do at school because before you know it will be over. So thank you for helping me remember that and making it meaningful semester”

“我的大四的，马上要毕业了，这可能是我在哈佛的最后一堂课。如果我说的东西对于班里的低年级同学太过难以接受，我将为此道歉。我印象非常深的一点是这样一门涉及面广泛的大课，有如此多人想上这门课，班里的同学各种各样。但我想和大家分享的经历就是我来到这个课堂，我很诚实，必须承认，我认为这会是对艰难的大四春季学期的一个很好补充，我就在想这应该是门挺好玩的课。在我大二时，我有点开始自我探索，压抑的生活让我用不同方式来看待事物。我当是有了大二的这些想法，我就想也许这门课是多余的了，结果后来我又在大四的春季学期经历了艰难时期。抱歉，我最想和在座低年级同学分享的是就是如果你是大一的大二的甚至大三都不算晚。最重要的是搞清楚在学校里什么对你最重要。我告诉你们不是论文，不是讨论的问题，不是当你的朋友需要你空出一小时时你却说要保证八小时睡眠。因为这里的人是最重要的。你以后会想念他们，如果你不珍惜现在和他们一起的时光，以后很难有时间和他们共度，这非常重要，搞清楚真正对你有意义的是什么和你在学校真正想做的事情。因为在你不经意间，它就要结束了。谢谢你然后我铭记这一点，使得我这一个学期变得有意义”

Thank you. Let me summarize. All of the things that you already mentioned before these are not necessarily the most important. These are the ones that for me without looking back on my notes came up. First, the questions that you ask will very often determine the quest that you take. If we only asked the negative questions such as ‘why do so many of these individuals fail’. Then we won’t see the potential for greatness that exists in each individual if we only ask ‘how can my relationship be improved?’ And we will not see all the wonders and the treasures and the miracle that exist in the person best to us. We also need to ask the positive question, what is good about my relationship? What is great about my partner? What is wonderful about me? What is meaningful to me? What I am good at? Questions start a quest. And the kind of the quest they start depends on the quality of the question that we ask. The four minute mile beliefs create reality. Not only beliefs, but to be a great extent how we perceive reality is what actually comes true. Marvel Collins believed in her students and’ miracles happen. Those unreachable ones become extraordinary because of beliefs. “谢谢，谢谢你们，现在我来总结一下。你们刚刚讲到的这些所有东西，这些不一定是最重要的。这些东西我无需翻阅笔记就能想到。首先，你所问的问题经常会决定你所做的探索。如果我们只问消极的问题，比如为什么这么多人失败，我们就无法看到潜在在每个人心中的伟大，如果我们只问我的人际关系该怎么改善，我们就无法看见身边的人所拥有的宝贵财富和奇迹。我们同样要问积极的问题，我的人际关系中又什么好的方面，我的同伴有哪些优点，我自己有哪些优点，什么对我最有意义，什么能使我愉快，我擅长什么，问题会带来探索，探索的内容取决于我们所问的问题。我们常说信念创造现实，不仅是信念，更宽泛的说，我们如何理解现实才是最后所得的结果。Marvel Collins 相信她的学生，然后奇迹发生了，那些朽木难雕的学生因为信念而成就卓越。

Remember john Carlton’s study once again about business school graduates. Two things distinguish the extraordinary from the rest. One was that they always asking question always wanting to learn more having that humbleness that’s so important for growth and well being and self esteem. And second, they believe in themselves. They have confidence. They had the self efficacy to succeed and to thrive. How do we improve the belief? By putting ourselves on the line, by coping, by taking risks by showing ourselves that we can do it through visualization. There are no short cuts to success. Learn to fail or fail to learn. It’s no coincident that the most successful extraordinary people in history were also the ones who failed the most. Whether it was in sports, bade Ruth, who stuck out more than any other players of his time but also hit the most home runs. Whether it was Michael Jordan who described his failures time and time again whether it’s taking the game winning short where he didn’t make it or practicing over and over again. It’s no coincident that Thomas Edison the person who had more patents than any other scientist in history is also the scientist who had failed the most times.

还记得john carton 关于商学院学生的研究么，将卓越和平庸分开的有两样东西，一个是他总在问问题，总想学习到更多，心怀谦逊，对成长，幸福和自尊尤为重要，其次他们相信自我，他们有自信，他们有自我效能通往成功和进步。我们如何提升信念?通过拉伸自我去尝试，挑战自我，通过具象化使我们明白自己可以做到。成功没有捷径，学会失败，从失败中学习。历史上很多成功的杰出人士，同样也是那些失败最惨重的人，这并非巧合。无论在体育界babe Ruth比同时代任何球员三振出局次数都多，但也是打出过最多的全垒打，还有Michael Jordan一次次的表现出失败，赛点时最后一个绝杀没有投进或不断重复的机械训练。Thomas Edison比任何科学家获得专利都多的人同样也是失败过最多的人，这也并非巧合。

Remember dean Simonton’ work on scientists as well as the artists. The most successful ones were also the ones who failed the most. There is no other way to learn. Moreover if we accept this, if we accept this growth mindset as opposed to fixed mindset that carols deck talks about it. Not only we will be, improved more, we will also be happier, because then not every experience is a threat to our ego, to our self, to our self esteem. If we accept the failure is inevitable whether in a relationship there are disappointments and arguments or individual life or on a national level. No perfect country, no perfect person, no perfect organization. And if we understand that life is about this as opposed about this, we’ll be so much happier, so much calmer and paradoxically so much successful. The permission to be human, there are two kinds of people who don’t experience painful emotions. Who are they again? The psychopath and dead people. I’m so glad none of you are psychopath and that you are all alive. It makes the class so much better, so much safer.

还记得dean Simonton 对科学家和艺术家的研究么，最成功的往往是失败的最多的。没有别的方法可以学习，如果我们接受这一点，如果我们接受这种成长的心态而不是carol deck所说的固定心态，我们不仅会更有进步，也会更加幸福快乐，因为这样就不会每次经历都是对自我自尊的一种威胁，如果我们接受失败是不可避免的，不管是在人际关系中存在失望和争吵还是在个人生活中或从国家来说，没有完美的国家，没有完美的人。没有完美的组织，如果我们明白生命是个上升的螺旋而非一条直线，我们会幸福得很多，冷静得多并且也更加成功。允许为人，世界上有两种人不会经历感情创伤，哪两种人，精神病患者和死人，我很高兴你们都不是精神病患者也都还活着，这让这门课好上很多，安全很多。

You are not going to come out of this class experience a constant high. No one can experience a constant high. You are going to continue to have those ups and downs. The only difference I hope that you will experience now is that when you experience a painful emotion you will look at it and sailor I’m human. It hurts. I wish it weren’t that way, but I accept it just like you accept the law of gravity, because the law of gravity is as much part of physical nature as painful emotion is a part of human nature. Permission to be human. We talked about many interventions that work in this class. Most interventions don’t work as we’ve seen whether it’s with the Somerville study or others. Journaling works. When we write, when we open up, whether it’s writing or sharing with a person we care about. And it can be a therapist; it can be our best friend, our partner. When we share, when we open up, we are able to make a sense, creat a sense of coherence in the words of Antonovsky about the experience of our lives and enjoy higher levels of happiness. It works. There are so many treasures of happiness all around us and within us. And the question is do we notice them? Or do we take them for granted. 你不可能学完这门课后就能一直保持人生平顺，没人能一直保持人生平顺，你还会经历坎坷起伏，我希望你们唯一能感受到的区别就是当经历感情创伤的时候，你会看着它说，我只是普通人，我很难过，真希望事情不是这样的，但我接受它就像接受重力定律一样，因为重力定律是一种物质本质就像感情创伤是一种人性本质，允许为人，在课堂上我们讲了很多种干预，大多数干预并不起作用，正如Somerville的研究和其他研究显示的而日记可以。在写东西时，我们在打开内心，不管是写还是和我们关心的人倾述可以是心理咨询师，可以是好朋友，爱人，当我们分享，开放内心时，我们就能建立一种感觉，用antonovsky的话来说就是关联性的感觉来看待我们生命中的经历得到更高层次的快乐，这是有用的，我们周围和内心有那么多快乐而问题在于我们注意到它们了嘛，还是把它们想成了理所当然。

Remember the word, appreciate. It has two meanings. One is to say thank you for something which is a nice thing to do again, sister called the gratitude is the highest of virtues. It’s nice thing to be grateful. The second meaning is Noels important. Appreciate means to grow. And when we appreciate the good in our lives, when we appreciate the good in our relationship, when we appreciate our partner, our friends, our classmates, when we appreciate our country, the good grows. Unfortunately the opposite is also the case. When we don’t appreciate, the good depreciate. There is no perfect relationship, no perfect person, and no perfect country. The important thing through is to focus on what is working. Appreciate it so that it appreciates. So many people wonder why they are not happy even though they have all the things that they want in their lives. Why? Because there can be too much of a good thing. Remember my favorite piece of music? 回忆一下appreciate这个词有两种意思，一种是表示感谢，这是很好的，人们常说感恩是最高尚的美德，感激是一件很好的事，第二种意思也同样重要，意思是增值，当我们感激生活中好的方面，感激人际关系中好的方面，感激我们的伴侣、同学、朋友，感激我们的国家，这些好处就会增值，不幸的是相反的事也会发生，但我们不予以感恩时，好的方面就会贬值，世上没有完美的人际关系，没有玩美的人，没有完美的国家，最重要的是要关注什么是有效的，感激它，它才能增值，很多人疑惑自己为什么总是不快乐，即使他们已经得到了想要的一切，为什么，因为好东西太多有时也不是好事，还记得玩么最喜欢的歌么

Whitney Houston and I will always love you, straight 10. Second favourite, Beethoven’s 9th, 9.5. Play together is noise. Not 19.5, not10, not5. Noise. There can be too much of a good thing. Easier said that done to simplify. But remember that a much better predictor of well being than material affluence is time affluence. Simplify. Assert yourself. Say no at times when it’s appropriate. Find out what you really, really want to do with your life and do it. The no.1 predictor of well being an intimate relationship that you cultivate and in the future matters more than anything else in the world. Yes, even more than a problem set, even more than an exam, even more than how widely successful we are and how admired we are. Yeah, that will lead to a spike in our well being very quickly will go back to base level just like the tenure professors went back to the base level. Just like the lottery winners. And the highly successful individuals who thought they had made it and went to base level and below because they didn’t know what would make them happier. Well this is what can one of the things can make us happier. And to cultivate relationship means to invest in them, to put time into them. To share, to open up. Just like we would invest if we find our ideal job, ideal workplace, we would start to invest then same with relationship. Remember movies end where love begins. It’s about cultivating the relationship after the screen comes down after the sunset that’s where the investment that’s where the return of investment comes.

whiney Houston我将永远爱你，十分满分，第二首喜欢的贝多芬第九交响乐9.5分，在一起播放就是噪音，不是19.5,10分或5分，只是噪音，好东西太多也不是好事，要将一切简化说起来容易，做起来难，但记住玩么说过的比物质充裕更能带来幸福的是时间充裕，简化，果断坚决，在适当的时候学会说不，弄清楚你究竟，真正想做的东西，然后去做。最能预示幸福的是人际关系，你先找和未来经营的一段，亲密关系比世界任何事都重要，甚至比问问题更重要，比考试更重要，比我们有多成功，多被人敬仰更重要的多。对，成功会使我们的幸福感陡升而很快就降到基础水平，就像获得长期聘用的大学教授，就像彩票中了大奖的人，那些以为自己非常成功的人，很快又会回到基准水平甚至更低。因为他们不知道什么会让他们更快乐。这就是一种，其中一种让我们更快乐的方法，经营一段感情就意味着为之投入，向其中投入时间，彼此分享和交流，就像我们会投入，如果我们找到了理想的工作，我们会将自己投入其中，人际关系也是这样。电影总在结尾时爱情才开始。在大屏幕暗下来后继续经营感情，在日落之后，此时我们的投入才有了回报。

Our mind can only take us only so far. You know I know positive psychology pretty well; I apply everything that I talk about here. However, I really think that if I was not cognizant of the body mind connection and applying the body mind connection to my life. I would be far less happy than I am today. Why? Because I would be compromising on my base level god’s given, gene’s given level of well being. Because when we don’t exercise, it’s like taking a depressant. And we have to fight our nature. And it’s very hard to fight our nature. It’s very difficult to enhance our levels of well being as is to have also fight against nature is incredibly difficult. So remember the wonder drug. Exercise at least four times a week for 30 minutes. If you can ,if you are interested do some formal yoga or mindful meditation, sitting ,,meditation. If not, at very least, breathe deeply a few times a day. Three deep breaths can make a big difference. Now is not a bad time to do it. Sleep when possible 8 hours or somewhere around 8 hours a night of sleep. And touch. Hug, embrace an underused sense is so important. Be known rather than be validated. And again all of us need to be validated. Its note about getting rid of our dependent self esteem but it is very much about first and foremost being known expressing rather than impressing. Life becomes so much lighter, so much easier, so much more exciting when we are expressing ourselves. Being known rather than being validated whether it’s with our romantic partner, our family, our friends, our colleagues, our class, the foundation of the growth of intimacy and passion in long term relationships. Easier said than done. It’s so important. Now I tried to have top10 but I couldn’t. I had to have one more, so you’ll have to excuse me. The last one and the one brings together all the others on so many levels are the one about change.

思想带给我们的前进是有限的。我很了解积极心理学，我实践了我所有我教的知识，然而我真的觉得如果我不知道精神肉体的联系并将精神肉体联系应用于我们的生活，我一定没有今天这么快乐，为什么，因为我会屈服于上帝所决定的基准水平，基因决定的基准幸福水平。因为当我们不锻炼时，就像打了镇静剂，我们必须和本性抗争，和本性抗争是很难的，提升我们幸福水平是很难的，而同时要和本性抗争则是难以想象的困难。还记得灵药么，每周锻炼四次，每次半小时，如果你可以，如果你有兴趣，去做做瑜伽或冥想，打坐冥想，如果不行，那么至少每天深呼吸几次，三次深呼吸就有显著效果”，现在就可以试试。睡眠，可能的话八小时或者接近八小时，以及触摸。抱，拥抱，这个总被忽视的感官却非常重要。被了解而非被证明，我们所有人都需要被证明，并不是说要完全去除我们依赖别人的自尊，但更重要的是被了解，去表达而非给他人留下印象，人生会变得更轻松，更简单，更让人兴奋。如果我们能表达自我，被了解而非被证明，无论是和我们的伴侣，家人，朋友，同事，同学，这都是在长期人际关系中亲密和激情增加的基础。说起来容易做起来难，这非常重要，我想列出前十，但我做不到，有一个不得不提，所以你们要谅解。最后能将所有东西整合在一起的一点就是关于转变的内容。

Finally. You’ve been waiting the entire semester just for this well was worth the wait I hope. There’re two types. I mean there are many types but there’re two types of graduates from 1504 or any other class or workshop that is about attaining higher levels of happiness. One that at best enjoys a temperate high or a nice memory and goes back down to a base level. And the second that enjoys maybe the same temperate high which cannot last our entire lives but still enjoy continuous growth throughout their lives. And the difference, the primary difference is whether or not you introduce behavioral changes. Remember peter ducker what he said whenever people came to him for a weekend seminar intensive. He said on Monday, don’t call me to tell how wonderful it was, call me and tell me what you are doing differently. Because in his 65 years of experience working with the most successful the most inspiring the best and the brightest people in the world, what he’s found that this is what extinguishes real lasting change from a temperate high. Don’t tell me how wonderful it was. Tell me what you doing differently on Monday. Introduce behavioral changes now. This is the core of change. What you learned in the class hopefully is only the beginning. Because remember once again carton’s study. The people who succeed, the most who are the happiest, succeed the most in the ultimate currency in a long term ones who are lifelong learners always asking questions, always finding out more. But there are many people with good intentions, but good intentions are not enough. What we also need is the foundation, the empirical, rigorous scientific foundation of things that work. And when we know these things then we pay them forward then we share them. In psychology among other in humanities, what you got here at Harvard? What are you getting here at Harvard? Is that foundation that can make the world a better place? I don’t teach this class only because it is fun for me. It’ fun. Yes, it is pleasurable to me. I told you I can’t wait for Tuesdays and Thursdays to share what I care about the most with you. Yes it’s fun. But I don’t do it just because of that. I do it because I think the ideas of some of the greatest psychologists that I have quoted and cited and cited and discussed their ideas can change the world for the better. Mallow back in 1954 wrote: I am not only the disinterested and impersonal seeker for pure cold truth for its own sake. I am also very definitely interested and concerned with man’s fate with his ends and goals and with his future. I would like to help improve him and better his prospects. I hope to help teach him how to be brotherly,cooperative,peaceful,courageous and just, I think science is the best hope for achieving this and of all the sciences. I consider psychology most important to this end. Indeed, I sometimes think that the world will either be saved by psychologists in very broadest sense or else it will not be saved at all. In the broadest sense of psychologists. It doesn’t mean that you now have to go on and get a PHD in psychology or to concentrate in psychology. But it means to be constant cognizant to be self aware of what is going on in here the most wondrous and amazing entity in the universe, to understand what’s going on here and there, and here and how they connected and to share it by being practical idealists. And you can make a difference. Because the one has incredible power. Remember if you make three people smile, and they make three other people smile. After 20 interactions you’ll touch every single human being on the planet. Happiness is contagious. Let me show you one last video of how happiness and joy is contagious.

终于讲到了，你们一整个学期就等着它了，希望不会辜负你们的期待。有两种，事实上有很多种类型，但有两种类型的学生上过这门课或其他关于更高层次的幸福的课。一种是会感觉很愉快或美好的回忆，然后回到基准水平。第二种同样感觉很愉快，虽然不可能持续整个人生，但仍然在未来持续增长，其区别最基本的区别就在于你是否发生了行为转变。还记得peter drucker说过每当人们去参加他的周末研讨班，他周一时都会说“别打电话告诉我说这课有多棒，告诉我你开始变得不一样了”在他和世界上最成功最出色最聪明的人一起合作的五六十年间，他发现这才是能让人一直保持愉悦和平和的原因，不要告诉我这课有多棒，告诉我你周一做了什么改变，从现在开始进行行为转变。这就是改变的核心。回忆下在Carlton的研究中成功的人最快乐的人就最成功地实现了终极目标。从长远来看，他一生都在学习，永远在问问题，永远探索有很多人都有很好的意图，但很好的意图还不够，我们需要的还有基础，实用的，严格的，科学的基础来起作用。当我们了解这些东西后再将它们传递出去和他人分享。在很多人文及社会的科学中包括心理学“你在哈佛收获了什么，得到了什么”就是这种基础来使世界变得更美好。我教这门课不仅因为觉得它有趣，它确实很有趣，我觉得很愉快，我说过我总是等不及到周二和周四来和你们分享我最关系的东西。但我教这门课不仅仅因为这个更因为我认为一些伟大心理学家的想法，我引用过也讨论过的他们的想法能使世界变得更好。1954年时mallow写道：我不仅是对纯粹的冷漠真理，公正客观的探索者，我也很有兴趣关注人类的命运其结局、目标以及未来，我想帮助人类进步，改善其前景，我希望教会他如何友爱他人、和平互助、勇敢坚毅、正直公平，我认为科学是达到这个目标最大的希望而在所有学科中我认为心理学是最有潜力的，事实上我有时觉得世界要么被广义的心理学家拯救要么就无法被拯救，广义的心理学家，这并不意味着你现在就应该去读个心理学的博士或潜心研究心理学而是要时刻意识到了解你大脑中发生的一切，这宇宙中最令人惊异的实体，了解它所发生的一切周围环境以及你的心，它们如何联系在一起的，并作为现实理想主义者来分享它，你们可以有影响，每个人都有不可思议的力量，还记得吗，如果你让三个人微笑，他们会让另外三个人微笑，如此20次以后，就能传到地球上每一个人，快乐会传染的，让我再展示最后一段关于幸福快乐如何传染的录像。

What kind of world that they will grow into depends on you. And it depends on whether or not you first and foremost take care of yourself. In the words of Gandhi, Be the change you want to see in the world. If you want a happier world, be that change. All the places you will go. I would like to remind you that every time you go to a place and very often you will fly to a place that every time you go. You will hear something that hopefully will trigger hopefully will remind you how important it is to take care of yourself, because to take care of others, you first and foremost need to take care of yourself. You know when you fly and the flight attendant says in case of any emergency and the oxygen mask comes down, first help yourself before you help others who need your help. Because that is the source the foundation of the golden rule. It is the foundation of a better world. The ultimate currency. So each time you go of those wonderful places exotic or otherwise, remember to simplify, remember to take care of yourself, remember to exercise, remember to assert yourself and say no when appropriate. Remember to cultivate your relationships. Remember what it is that is really important for you in your life. This experience thins semester for me has been extraordinary. And it was made extraordinary first by the amazing teaching staff that we have. Won’t you come up?

他们会在怎样的世界中成长取决于你，取决于你是否首先关注了自身，引用甘地的话‘欲变世界，先变起身’如果你想要更快乐的世界，你自己先快乐起来。所有你们去的地方，我想提醒你们，每次你们去一个地方，通常情况下，你都会坐飞机去，这样你每次去时都会听到一些引起你反思，照顾自己有多重要的东西，要照顾别人，你首先要照顾好自己。当你坐飞机时，乘务员会说，以防紧急情况，氧气面罩会脱落。首先自己戴上，在去帮助需要帮助的人。因为这就是黄金法则的基础，是更美好的世界的基础，终极目标。每次你去一个美丽的地方，国外或国内。记住要简化问题。记住照顾自己，记住要锻炼，记住要果断坚决在适当的时候说不，记住要经营你的感情，记住你生命中什么才是真正最最重要的东西。这个经历，这个学期对我来说非常特别，它之所以这么特别首先是因为这些出色的教职员工。上台来吧。

And finally I would like to thank you. Each and every one of you is an entire world, a world in the making of this world your world. our world a better place. So thank you. And take care. 最后，我想感谢在座的各位，你们每一个人都是一整个世界。这世界正在使你我所处的这个世界变的愈发美好。谢谢。保重。