How to tame your wandering mind | Amishi Jha

Prevoditelj: Mira Lenžer Newbould Recezent: Sanda L

Consider the following statement:

Razmislite o sljedećoj izjavi:

human beings only use 10 percent of their brain capacity.

ljudi koriste samo 10 posto kapaciteta mozga.

Well, as a neuroscientist, I can tell you

Kao neuroznanstvenica, mogu reći

that while Morgan Freeman delivered this line

da, koliko god uvjerljivo Morgan Freeman

with the gravitas that makes him a great actor,

zvučao izjavivši to, što ga i čini izvrsnim glumcem,

this statement is entirely false.

ova je izjava potpuno pogrešna.

(Laughter)

(Smijeh)

The truth is, human beings use 100 percent of their brain capacity.

Istina je da čovjek koristi 100 % kapaciteta mozga.

The brain is a highly efficient, energy-demanding organ

Mozak je visoko učinkovit organ koji treba energiju,

that gets fully utilized

koji se koristi u potpunosti

and even though it is at full capacity being used,

i koji, iako koristi sav svoj kapacitet,

it suffers from a problem of information overload.

pati od preopterećenosti informacijama.

There's far too much in the environment than it can fully process.

Previše je toga u okruženju da bi uspio sve obraditi.

So to solve this problem of overload,

Stoga, da riješi problem preopterećenja,

evolution devised a solution,

evolucija je osmislila rješenje,

which is the brain's attention system.

a to je sustav pažnje u mozgu.

Attention allows us

Pažnja nam omogućuje

to notice, select and direct the brain's computational resources

primjećivanje, odabir i usmjeravanje računalnih resursa mozga

to a subset of all that's available.

na podskup svega raspoloživog.

We can think of attention as the leader of the brain.

Pažnju možemo zamisliti kao vođu mozga.

Wherever attention goes, the rest of the brain follows.

Kamo se usmjerava pažnja, u tom smjeru ide i ostatak mozga.

In some sense, it's your brain's boss.

Ona je svojevrstan šef vašeg mozga.

And over the last 15 years,

Proteklih 15 godina

I've been studying the human brain's attention system.

proučavam sustav pažnje ljudskog mozga.

In all of our studies, I've been very interested in one question.

U svim našim studijama jako me zanimalo jedno pitanje.

If it is indeed the case that our attention is the brain's boss,

Ako je doista istina da je pažnja šef našeg mozga,

is it a good boss?

je li ona dobar šef?

Does it actually guide us well?

Vodi li nas ispravno?

And to dig in on this big question, I wanted to know three things.

Kako bih to dobro preispitala, željela sam saznati tri stvari.

First, how does attention control our perception?

Prvo, kako pažnja upravlja našom percepcijom?

Second, why does it fail us,

Drugo, zašto nas često iznevjeri

often leaving us feeling foggy and distracted?

i ostavi dezorijentiranima i rastresenima?

And third, can we do anything about this fogginess,

I treće, možemo li nešto učiniti po pitanju rastresenosti,

can we train our brain to pay better attention?

možemo li uvježbati mozak da posveti više pažnje?

To have more strong and stable attention in the work that we do in our lives.

Da ta pažnja bude čvršća i stabilnija u našem svakodnevnom radu.

So I wanted to give you a brief glimpse

Stoga sam željela dati kratki uvid

into how we're going to look at this.

u to kako ćemo sagledati stvari.

A very poignant example

Vrlo dirljiv primjer

of how our attention ends up getting utilized.

toga kako koristimo našu pažnju.

And I want to do it using the example of somebody that I know quite well.

Dat ću primjer osobe koju dobro poznajem.

He ends up being part of a very large group of people that we work with,

On je jedan od onih ljudi s kojima surađujemo

for whom attention is a matter of life and death.

i za koje je pažnja pitanje života i smrti.

Think of medical professionals

Pomislite na zdravstveno osoblje,

or firefighters

vatrogasce,

or soldiers or marines.

vojnike, marince.

This is the story of a marine captain, Captain Jeff Davis.

Ovo je priča jednog marinca, zapovjednika Jeffa Davisa.

And the scene that I'm going to share with you, as you can see,

Na slici, kao što vidite,

is not about his time in the battlefield.

nije prikaz bojišta.

He was actually on a bridge, in Florida.

Bio je u Floridi, na mostu.

But instead of looking at the scenery around him,

Umjesto da uživa u panorami,

seeing the beautiful vistas

prekrasnom pogledu

and noticing the cool ocean breezes,

i povjetarcu s oceana,

he was driving fast and contemplating driving off that bridge.

on je jurio i razmišljao o tome da sleti s tog mosta.

And he would later tell me that it took all of everything he had not to do so.

Kasnije mi je rekao da mu je bio potreban sav njegov napor da to ne učini.

You see, he'd just returned from Iraq.

Vidite, tek se vratio iz Iraka.

And while his body was on that bridge,

I dok je njegovo tijelo bilo na tom mostu,

his mind, his attention, was thousands of miles away.

njegov um i njegova pažnja bili su miljama daleko.

He was gripped with suffering.

Bio je obavijen patnjom.

His mind was worried and preoccupied

Njegov je um bio zabrinut i opterećen,

and had stressful memories and, really, dread for his future.

mučila su ga stresna sjećanja i bojao se za svoju budućnost.

And I'm really glad that he didn't take his life.

Jako sam sretna što si nije oduzeo život.

Because he, as a leader, knew that he wasn't the only one

Jer on, kao predvodnik, znao je da nije jedini

that was probably suffering;

koji pati,

many of his fellow marines probably were, too.

brojni kolege marinci vjerojatno su proživljavali isto.

And in the year 2008, he partnered with me in the first-of-its-kind project

2008. sa mnom je radio na jednom, tada jedinstvenom projektu,

that actually allowed us to test and offer something called mindfulness training

koji nam je omogućio da ponudimo tzv. obuku o osvještenosti

to active-duty military personnel.

vojnom osoblju na dužnosti.

But before I tell you about what mindfulness training is,

No, prije no što objasnim što je trening o osvještenosti,

or the results of that study,

ili iznesem rezultate studije,

I think it's important to understand how attention works in the brain.

mislim da je važno shvatiti kako pažnja funkcionira u mozgu.

So what we do in the laboratory

Dakle, brojne naše studije o pažnji

is that many of our studies of attention involve brain-wave recordings.

podrazumijevaju snimanje moždanih valova u laboratoriju.

In these brain wave recordings, people wear funny-looking caps

Kod takvih snimanja, ljudi nose smiješne kape

that are sort of like swimming caps, that have electrodes embedded in them.

poput onih za plivanje, s prikopčanim elektrodama.

These electrodes pick up the ongoing brain electrical activity.

Te elektrode snimaju električnu moždanu aktivnost.

And they do it with millisecond temporal precision.

I to izuzetno precizno, u milisekundama.

So we can see these small yet detectable voltage fluctuations over time.

Tako možemo vidjeti te male, ali primjetne promjene napona kroz vrijeme.

And doing this, we can very precisely plot the timing of the brain's activity.

Na taj način možemo precizno odrediti vrijeme moždane aktivnosti.

About 170 milliseconds

Oko 170 milisekundi

after we show our research participants a face on the screen,

nakon što ispitanicima pokažemo lice na ekranu,

we see a very reliable, detectable brain signature.

vidimo vrlo pouzdanu, zamjetnu reakciju mozga.

It happens right at the back of the scalp,

To se odvija na samom zatiljku,

above the regions of the brain that are involved in face processing.

iznad područja mozga nadležnih za prepoznavanje lica.

Now, this happens so reliably and so on cue,

To se događa toliko sigurno i toliko točno,

as the brain's face detector,

to moždano prepoznavanje lica,

that we've even given this brain-wave component a name.

da smo čak dali ime toj komponenti moždanog vala.

We call it the N170 component.

Zovemo je komponenta N170.

And we use this component in many of our studies.

I koristimo je u brojnim studijama.

It allows us to see the impact that attention may have on our perception.

Omogućuje nam da uočimo učinak koji pažnja ima na našu percepciju.

I'm going to give you a sense of the kind of experiments

Predočit ću vam kakvu vrsta eksperimenata

that we actually do in the lab.

provodimo u laboratoriju.

We would show participants images like this one.

Ispitanicima pokazujemo slike poput ove.

You should see a face and a scene overlaid on each other.

Na slici se preklapaju lice i okolina.

And what we do is we ask our participants

Od ispitanika zatim tražimo,

as they're viewing a series of these types of overlaid images,

dok pregledavaju niz ovakvih preklapajućih slika,

to do something with their attention.

da učine nešto sa svojom pažnjom.

On some trials, we'll ask them to pay attention to the face.

U nekim slučajevima, tražimo da pažnju obrate na lica.

And to make sure they're doing that,

I da budemo sigurni da to čine,

we ask them to tell us, by pressing a button,

tražimo od njih da pritiskom na gumb

if the face appeared to be male or female.

kažu je li lice bilo muško ili žensko.

On other trials,

U drugim eksperimentima

we ask them to tell what the scene was -- was it indoor or outdoor?

tražimo da nam kažu prikazuje li se unutarnji ili vanjski prostor.

And in this way, we can manipulate attention

Na taj način manipuliramo pažnjom

and confirm that the participants were actually doing what we said.

i potvrđujemo da ispitanici zaista čine ono što smo od njih tražili.

Our hypotheses about attention were as follows:

Naše pretpostavke o pažnji bile su sljedeće:

if attention is indeed doing its job and affecting perception,

ako pažnja obavlja svoju funkciju i utječe na percepciju,

maybe it works like an amplifier.

možda ima funkciju pojačala.

And what I mean by this

Želim reći,

is that when we direct attention to the face,

kada pažnju usmjerimo na lice,

it becomes clearer and more salient,

ono postaje jasnije i izražajnije,

it's easier to see.

uočljivije.

But when we direct it to the scene, the face becomes barely perceptible

No, kad pažnju preusmjerimo na okolinu, lice postaje jedva uočljivo

as we process the scene information.

dok obrađujemo podatke o okolini.

So what we wanted to do

Stoga smo željeli

is look at this brain-wave component of face detection, the N170,

proučiti tu komponentu moždanih valova za prepoznavanje lica, N170,

and see if it changed at all

i vidjeti je li se uopće promijenila,

as a function of where our participants were paying attention --

s obzirom na to je li pažnja ispitanika usmjerena

to the scene or the face.

na okolinu ili na lica.

And here's what we found.

Evo što smo otkrili.

We found that when they paid attention to the face,

Otkrili smo da je, kad je pažnja usmjerena na lice,

the N170 was larger.

N170 bila veća.

And when they paid attention to the scene, as you can see in red, it was smaller.

Kad je usmjerena na okolinu, kao što vidite u crvenom, ona je manja.

And that gap you see between the blue and red lines

A jaz između plavih i crvenih linija

is pretty powerful.

prilično je velik.

What it tells us is that attention,

To nam pokazuje da pažnja,

which is really the only thing that changed,

koja je jedina stavka koja se promijenila,

since the images they viewed were identical in both cases --

budući da su prikazane slike u oba slučaja bile identične -

attention changes perception.

pažnja mijenja percepciju.

And it does so very fast.

I to čini vrlo brzo.

Within 170 milliseconds of actually seeing a face.

U roku od 170 milisekundi otkad ugledamo lice.

In our follow-up studies, we wanted to see what would happen,

U follow-up studijama željeli smo vidjeti što bi se dogodilo,

how could we perturb or diminish this effect.

kako ovaj učinak možemo poremetiti ili smanjiti.

And our hunch was that if you put people in a very stressful environment,

I naslutili smo da, ako ljude stavite u vrlo stresnu sredinu,

if you distract them with disturbing, negative images,

ako im odvratite pozornost uznemirujućim, negativnim slikama

images of suffering and violence --

patnje i nasilja,

sort of like what you might see on the news, unfortunately --

poput onih na vijestima, nažalost,

that doing this might actually affect their attention.

time biste mogli utjecati na njihovu pažnju.

And that's indeed what we found.

I upravo smo to i otkrili.

If we present stressful images while they're doing this experiment,

Ako tijekom eksperimenta ispitanicima pokažemo stresne slike,

this gap of attention shrinks, its power diminishes.

smanjuje se ovaj jaz u pažnji, a njegova moć opada.

So in some of our other studies,

U nekim smo drugim studijama

we wanted to see, OK, great --

željeli vidjeti, dobro,

not great, actually, bad news that stress does this to the brain --

zapravo loše je da stres to čini našem mozgu,

but if it is the case that stress has this powerful influence on attention

ali ako stres ima doista tako snažan utjecaj na pažnju

through external distraction,

pomoću vanjskih poticaja,

what if we don't need external distraction,

što ako nam vanjski poticaji ne trebaju,

what if we distract ourselves?

što ako si sami odvratimo pažnju?

And to do this,

Da bismo to učinili,

we had to basically come up with an experiment

morali smo osmisliti eksperiment

in which we could have people generate their own mind-wandering.

u kojem bi ljudi sami odlutali mislima.

This is having off-task thoughts

To podrazumijeva da,

while we're engaged in an ongoing task of some sort.

dok obavljamo neki zadatak, mislimo na nešto sasvim drugo.

And the trick to mind-wandering is that essentially, you bore people.

Trik je u tome da ljudima, jednostavno, budete dosadni.

So hopefully there's not a lot of mind-wandering happening right now.

Nadam se da sada, među vama, nema puno onih koji su odlutali mislima.

When we bore people,

Kada ljudima dosađujemo,

people happily generate all kinds of internal content to occupy themselves.

oni rado u sebi stvaraju svakakve misli da im ne bude dosadno.

So we devised what might be considered

Stoga smo osmislili nešto što se može smatrati

one of the world's most boring experiments.

jednim od najdosadnijih eksperimenata na svijetu.

All the participants saw were a series of faces on the screen,

Sve što su ispitanici gledali bila su lica na ekranu,

one after another.

jedno za drugim.

They pressed the button every time they saw the face.

Svaki put kad bi ugledali lice, pritisnuli bi gumb.

That was pretty much it.

I to je bilo to.

Well, one trick was that sometimes, the face would be upside down,

Ponekad bi, zapravo, lice bilo postavljeno naopako,

and it would happen very infrequently.

i to prilično rijetko.

On those trials they were told just to withhold the response.

U tim slučajevima nisu trebali reagirati.

Pretty soon, we could tell that they were successfully mind-wandering,

Uskoro smo primjetili da su uspješno odlutali mislima,

because they pressed the button when that face was upside down.

jer bi pritisnuli gumb i kada bi lice bilo naopako.

Čak i ako bi to bilo prilično očito.

Even though it's quite plain to see that it was upside down.

So we wanted to know what happens when people have mind-wandering.

Htjeli smo vidjeti što se događa kad misli odlutaju.

And what we found was that,

Otkrili smo da,

very similar to external stress

kao i kod vanjskih utjecaja

and external distraction in the environment,

i vanjskih ometanja pažnje oko nas,

internal distraction, our own mind wandering,

i unutarnje ometanje pažnje, odnosno naše sanjarenje,

also shrinks the gap of attention.

također smanjuju vrijeme koncentracije.

It diminishes attention's power.

Smanjuju moć koncentracije.

So what do all of these studies tell us?

Što nam, dakle, poručuju sve ove studije?

They tell us that attention is very powerful

Kažu nam da naša koncentracija vrlo snažno

in terms of affecting our perception.

utječe na našu percepciju.

Even though it's so powerful, it's also fragile and vulnerable.

Iako vrlo snažna, ona je i krhka i ranjiva.

And things like stress and mind-wandering diminish its power.

A stvari poput stresa i sanjarenja smanjuju njezinu moć.

But that's all in the context of these very controlled laboratory settings.

No, sve se to odnosi na kontrolirano laboratorijsko okruženje.

What about in the real world?

A što je sa stvarnim svijetom?

What about in our actual day-to-day life?

Što je s našim svakodnevnim životom?

What about now?

Kao, naprimjer, sada?

Where is your attention right now?

Kamo ste upravo sada usmjerili pažnju?

To kind of bring it back,

Kako bismo je vratili,

I'd like to make a prediction about your attention

pokušat ću predvidjeti kretanje vaše pažnje

for the remainder of my talk.

za preostali dio mog govora.

Jeste li za?

Are you up for it?

Here's the prediction.

Evo što mislim da će se dogoditi.

You will be unaware of what I'm saying for four out of the next eight minutes.

Nećete znati što sam rekla tijekom četiri od narednih osam minuta.

(Laughter)

(Smijeh)

It's a challenge, so pay attention, please.

Ovo je izazov, stoga obratite pažnju, molim.

Now, why am I saying this?

Zašto ovo govorim?

I'm surely going to assume that you're going to remain seated

Pretpostavit ću da ćete i dalje ostati sjediti

and, you know, graciously keep your eyes on me as I speak.

i gledati me ljupko dok govorim.

But a growing body of literature suggests that we mind-wander,

No, sve je više dokaza u literaturi da sanjarimo,

we take our mind away from the task at hand,

odlutamo mislima od zadatka kojim se bavimo,

about 50 percent of our waking moments.

i to oko 50 posto vremena budnosti.

These might be small, little trips that we take away,

To su možda mali izleti, kratke odsutnosti umom,

private thoughts that we have.

naše privatne misli.

And when this mind-wandering happens,

I kad se to dogodi,

it can be problematic.

može biti problematično.

Now I don't think there will be any dire consequences

Mislim da neće biti nekih kobnih posljedica

za vas koji sjedite ovdje danas.

with you all sitting here today,

but imagine a military leader missing four minutes of a military briefing,

Ali, zamislite da neki vojni zapovjednik propusti 4 minute vojnih uputa.

or a judge missing four minutes of testimony.

Ili sudac četiri minute izjava svjedoka.

Or a surgeon or firefighter missing any time.

Ili kirurg i vatrogasac kojima odluta pažnja.

The consequences in those cases could be dire.

U tim slučajevima posljedice mogu biti kobne.

So we might ask why do we do this?

Možemo se pitati zašto to činimo?

Why do we mind-wander so much?

Zašto toliko sanjarimo?

Well, part of the answer is that our mind is an exquisite time-traveling master.

Djelomični odgovor je činjenica da naš um fenomenalno plovi kroz vrijeme.

It can actually time travel very easily.

I to izuzetnom lakoćom.

If we think of the mind as the metaphor of the music player, we see this.

Ako um zamislimo kao metaforu nositelja zvuka, vidimo sljedeće.

We can rewind the mind to the past

Misli možemo vratiti unatrag

to reflect on events that have already happened, right?

na događaje koji su se već zbili, nije li tako?

Or we can go and fast-future, to plan for the next thing that we want to do.

Ili možemo otići u budućnost i planirati sljedeću aktivnost.

And we land in this mental time-travel mode of the past or the future

I tako naš um luta kroz vrijeme,

very frequently.

vrlo često.

And we land there often without our awareness,

I često odlutamo potpuno nesvjesno,

most times without our awareness,

najčešće potpuno nesvjesno,

even if we want to be paying attention.

čak i kada želimo usredotočiti pažnju.

Think of just the last time you were trying to read a book,

Pomislite samo na zadnji put kada ste čitali knjigu,

got to the bottom of the page with no idea what the words were saying.

došli do kraja stranice, a da niste znali što ste pročitali.

This happens to us.

Događa se.

And when this happens, when we mind-wander without an awareness that we're doing it,

A kada se to dogodi, kad odlutamo, a da toga nismo svjesni,

there are consequences.

snosimo posljedice.

We make errors.

Griješimo.

We miss critical information, sometimes.

Ponekad propustimo ključne informacije.

And we have difficulty making decisions.

I teško nam je donijeti odluku.

What's worse is when we experience stress.

Još je gore kad smo pod stresom.

When we're in a moment of overwhelm.

Kad smo pod velikim pritiskom.

We don't just reflect on the past when we rewind,

Tada ne samo da razmišljamo o prošlosti,

we end up being in the past ruminating, reliving or regretting

već se i nađemo u toj prošlosti, razmišljamo, ponovno proživljavamo

ili žalimo zbog onog što se već zbilo.

events that have already happened.

Or under stress, we fast-forward the mind.

Ili, pak, pod stresom, razmišljamo unaprijed.

Not just to productively plan.

Ne samo radi produktivnog planiranja,

But we end up catastrophizing or worrying

već da unaprijed prognoziramo najgore,

about events that haven't happened yet

ili brinemo o onome što se nije dogodilo.

and frankly may never happen.

A možda se nikad i neće.

So at this point, you might be thinking to yourself, OK,

Stoga možda sada mislite u sebi, u redu,

mind-wandering's happening a lot.

često znamo odlutati mislima.

Often, it happens without our awareness.

Često, da toga nismo ni svjesni.

And under stress, it's even worse --

A pod stresom još je i gore.

we mind-wander more powerfully and more often.

Misli nam lutaju više i češće.

Is there anything we can possibly do about this?

Možemo li išta učiniti po tom pitanju?

And I'm happy to say the answer is yes.

Drago mi je reći da možemo.

From our work, we're learning

Iz našeg rada saznajemo

that the opposite of a stressed and wandering mind is a mindful one.

da je suprotnost lutajućem umu koji je pod stresom - svjestan um.

Mindfulness has to do with paying attention

"Mindfulness" (usredotočena svjesnost) znači da pažnju

to our present-moment experience with awareness.

usmjeravamo na sadašnja, trenutna iskustva, svjesno.

And without any kind of emotional reactivity of what's happening.

I to bez ikakve emotivne reakcije na ono što se zbiva.

It's about keeping that button right on play

Moramo držati prst na gumbu "play"

to experience the moment-to-moment unfolding of our lives.

i uživati u svakom trenutku našega života.

And mindfulness is not just a concept.

Ne radi se samo o konceptu.

It's more like practice,

To je više poput vježbe,

you have to embody this mindful mode of being to have any benefits.

morate utjeloviti tu usredotočenu svjesnost kako bi od nje imali koristi.

And a lot of the work that we're doing, we're offering people programs

Radimo puno i na ponudi programa

that give our participants a suite of exercises

koji sudionicima daju niz vježbi

that they should do daily

koje trebaju izvoditi svakodnevno,

in order to cultivate more moments of mindfulness in their life.

kako bi u životu uživali u većoj prisutnosti uma.

And for many of the groups that we work with, high-stress groups,

I za mnoge grupe s kojima radimo, izložene visokoj dozi stresa,

like I said -- soldiers, medical professionals --

poput vojnika, zdravstvenih radnika,

for them, as we know, mind-wandering can be really dire.

za njih odsutnost uma može doista biti kobna.

So we want to make sure we offer them very accessible,

Stoga im želimo ponuditi vrlo pristupačne, duže rokove,

low time constraints to optimize the training,

kako bi optimalno iskoristili obuku

so they can benefit from it.

i imali od nje koristi.

And when we do this, what we can do is track to see what happens,

Pritom možemo pratiti što se događa,

not just in their regular lives

ne samo općenito u njihovu životu,

but in the most demanding circumstances that they may have.

već u najzahtjevnijim uvjetima u kojima se nađu.

Why do we want to do this?

Zašto to želimo?

Well, we want to, for example, give it to students right around finals season.

Pa, primjerice, htjeli bismo ponuditi obuku studentima pred ispite.

Or we want to give the training to accountants during tax season.

Ili pak računovođama u doba poreznih prijava.

Or soldiers and marines while they're deploying.

Ili, kod raspoređivanja, vojnicima i marincima.

Why is that?

Zašto?

Because those are the moments

Jer su to trenuci

in which their attention is most likely to be vulnerable,

u kojima im je pažnja vjerojatno najlabilnija,

because of stress and mind-wandering.

zbog stresa i lutanja misli.

And those are also the moments

A to su isto tako trenuci

in which we want their attention to be in peak shape

u kojima želimo da im koncentracija bude optimalna,

so they can perform well.

kako bi dobro obavili posao.

So what we do in our research

Stoga ih u istraživanju

is we have them take a series of attention tests.

podvrgnemo nizu testova pažnje.

We track their attention at the beginning of some kind of high-stress interval,

Pratimo njihovu koncentraciju na početku stresnog vremenskog intervala,

and then two months later, we track them again,

a nakon dva mjeseca ponovno ih pratimo

and we want to see if there's a difference.

i želimo vidjeti je li došlo do promjena.

Is there any benefit of offering them mindfulness training?

Donosi li im obuka o prisutnosti uma ikakve koristi?

Možemo li se zaštititi od gubitka pažnje

Can we protect against the lapses in attention

that might arise over high stress?

koji je kod stresa veći?

So here's what we find.

Eto što smo otkrili.

Over a high-stress interval,

U intervalu visokog stresa,

unfortunately, the reality is if we don't do anything at all,

istina je da, nažalost, ako ništa ne učinimo,

attention declines,

pažnja opada

people are worse at the end of this high-stress interval than before.

i osjećamo se gore nego na početku vremenskog intervala.

But if we offer mindfulness training, we can protect against this.

No, ako ponudimo obuku, od toga se možemo zaštititi.

They stay stable, even though just like the other groups,

Ispitanici su ostali stabilni, iako su, kao i druge grupe,

they were experiencing high stress.

bili pod velikim stresom.

And perhaps even more impressive

A možda je još impresivnije

is that if people take our training programs

to što ljudi koji prođu naš program obuke

over, let's say, eight weeks,

u, recimo, osam tjedana,

and they fully commit to doing the daily mindfulness exercises

i potpuno se obvežu svakodnevno ponavljati vježbe

that allow them to learn how to be in the present moment,

koje ih uče kako biti prisutni u sadašnjem trenutku,

well, they actually get better over time, even though they're in high stress.

onda vidimo da im zapravo postaje sve bolje, čak i kada su pod stresom.

And this last point is actually important to realize,

A ova je posljednja točka vrlo važna,

because of what it suggests to us

jer nam govori

is that mindfulness exercises are very much like physical exercise:

da su vježbe usredotočenosti uma poput fizičkih vježbi:

if you don't do it, you don't benefit.

bez vježbe nema koristi.

But if you do engage in mindfulness practice,

Ali, ako počnete ozbiljno vježbati,

the more you do, the more you benefit.

što više vježbate, više će vam koristiti.

And I want to just bring it back to Captain Jeff Davis.

Željela bih se vratiti na zapovjednika Jeffa Davisa.

As I mentioned to you at the beginning,

Kao što sam rekla na početku,

his marines were involved in the very first project

njegovi marinci bili su uključeni u prvi projekt

that we ever did, offering mindfulness training.

kojeg smo ikad proveli, ponudivši obuku o osvještenosti.

And they showed this exact pattern, which was very heartening.

I potvrdili su upravo taj obrazac, što je vrlo utješno.

We had offered them the mindfulness training

Ponudili smo im obuku o osvještenosti

right before they were deployed to Iraq.

neposredno prije odlaska u Irak.

And upon their return, Captain Davis shared with us

Po njihovom povratku, zapovjednik Davis nam je rekao

what he was feeling was the benefit of this program.

što misli da je korisno u ovom programu.

He said that unlike last time,

Rekao je da su, za razliku od prošlog puta,

after this deployment, they were much more present.

ovoga puta bili puno prisutniji.

They were discerning.

Bili su razboritiji.

They were not as reactive.

Nisu bili reaktivni kao prije.

And in some cases, they were really more compassionate

I u nekim slučajevima, imali su više suosjećanja

with the people they were engaging with and each other.

za ljude s kojima su stupali u kontakt i međusobno.

He said in many ways,

Rekao je da je osjetio

he felt that the mindfulness training program we offered

da je program koji smo ponudili, na više načina

gave them a really important tool

osigurao vrlo važno sredstvo

to protect against developing post-traumatic stress disorder

za zaštitu od posttraumatskog stresnog poremećaja

and even allowing it to turn into post-traumatic growth.

te čak omogućio i učenje, rast nakon traumatskog događaja.

To us, this was very compelling.

Nama je to bio veliki poticaj.

And it ended up that Captain Davis and I --

I tako smo zapovjednik Davis i ja,

you know, this was about a decade ago, in 2008 --

to je bilo prije nekih desetak godina, 2008.,

we've kept in touch all these years.

ostali u kontaktu sve ovo vrijeme.

And he himself has gone on to continue practicing mindfulness

I on je nastavio vježbati usredotočenu osvještenost

in a daily way.

svakoga dana.

He was promoted to major,

Promaknut je u bojnika,

he actually then ended up retiring from the Marine Corps.

a zatim se i povukao iz mornarice odlaskom u mirovinu.

He went on to get a divorce, to get remarried,

Nakon toga se razveo, ponovno oženio,

to have a child, to get an MBA.

dobio dijete, diplomirao.

And through all of these challenges and transitions and joys of his life,

I kroz sve te izazove, promjene i sretne događaje u životu,

he kept up with his mindfulness practice.

nastavio je vježbati usredotočenu osvještenost.

And as fate would have it, just a few months ago,

I sudbina je htjela da, prije samo par mjeseci,

Captain Davis suffered a massive heart attack, at the age of 46.

zapovjednik Davis pretrpi teški srčani udar, u dobi od 46 godina.

And he ended up calling me a few weeks ago.

Nazvao me prije nekoliko tjedana.

And he said, "I want to tell you something.

Rekao je, "Želim ti nešto reći.

I know that the doctors who worked on me, they saved my heart,

Znam da su liječnici koji su me primili spasili moje srce,

but mindfulness saved my life.

ali prisutnost uma spasila mi je život.

The presence of mind I had to stop the ambulance

Prisutnost uma da zaustavim vozilo hitne pomoći

that ended up taking me to the hospital," -- himself,

koje me naposljetku odvelo u bolnicu".

the clarity of mind he had to notice when there was fear and anxiety happening

Bistrina uma kojom je djelovao usred straha i tjeskobe,

but not be gripped by it --

kojima nije dopustio da ga obuzmu --

he said, "For me, these were the gifts of mindfulness."

rekao je "Za mene, to su darovi prisutnosti uma".

And I was so relieved to hear that he was OK.

I laknulo mi je čuti da je dobro.

But really heartened to see that he had transformed his own attention.

Ali bila sam uistinu sretna da je transformirao svoju pažnju.

He went from having a really bad boss --

Od vrlo lošeg šefa --

an attention system that nearly drove him off a bridge --

sustava pažnje koji ga je skoro odveo s mosta --

to one that was an exquisite leader and guide,

prešao je na šefa koji je odličan vodič,

and saved his life.

spasivši si život.

So I want to actually end by sharing my call to action to all of you.

Željela bih stoga zaključiti pozvavši sve vas na djelovanje.

And here it is.

Ovo je moja poruka.

Pay attention to your attention.

Obratite pažnju na vašu pažnju.

Alright?

U redu?

Pay attention to your attention

Obratite pažnju na vašu pažnju

and incorporate mindfulness training as part of your daily wellness toolkit,

i neka trening o prisutnosti uma bude dio vaših svakodnevnih vježbi,

in order to tame your own wandering mind

kako biste smirili lutajući um

and to allow your attention to be a trusted guide in your own life.

i omogućili da vaša pažnja bude pouzdani vodič u vašem životu.

Thank you.

Hvala.

(Applause)

(Pljesak)