(单词翻译:单击)
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。”
