All it takes is 10 mindful minutes | Andy Puddicombe | TED

Translator: Joseph Geni Reviewer: Morton Bast

Prevoditelj: Sanda L Recezent: Dunja Knežević

Živimo u nevjerojatno užurbanom svijetu.

Ritam života je često sulud, naši umovi su stalno zaokupljeni

We live in an incredibly busy world.

The pace of life is often frantic, our minds are always busy,

i stalno nešto radimo.

Imajući to u vidu, želim da samo na trenutak razmislite

and we're always doing something.

So with that in mind, I'd like you just to take a moment

kada ste si zadnji puta uzeli vremena da ne radite ništa?

to think, when did you last take any time to do nothing?

Samo 10 minuta, neometano?

A kada kažem ništa, zaista i mislim ništa.

Just 10 minutes, undisturbed?

Znači, bez e-pošte, slanja poruka, interneta,

And when I say nothing, I do mean nothing.

So that's no emailing, texting, no Internet,

televizije, chata, hrane, čitanja,

no TV, no chatting, no eating, no reading.

čak niti prisjećanja na prošlost,

ili planiranja budućnosti.

Not even sitting there reminiscing about the past

Jednostavno, ništa.

or planning for the future.

Simply doing nothing.

Vidim mnogo bezizražajnih lica.

(Smijeh)

Vjerojatno trebate otići dosta unatrag.

I see a lot of very blank faces.

I to je zaista nešto izvanredno, zar ne?

(Laughter)

You probably have to go a long way back.

Govorimo o našem umu.

And this is an extraordinary thing, right?

Um, nešto najvrjednije i najdragocjenije što imamo,

We're talking about our mind.

The mind, our most valuable and precious resource,

čime doživljavamo svaki pojedini trenutak svog života.

through which we experience every single moment of our life.

Na njega se oslanjamo

kako bismo bili sretni, zadovoljni, emocionalno stabilni kao pojedinci,

The mind that we rely upon

to be happy, content, emotionally stable as individuals,

a u isto vrijeme ljubazni, promišljeni

i obzirni u svojim odnosima s drugima.

and at the same time, to be kind and thoughtful

and considerate in our relationships with others.

To je isti onaj um o kojem ovisimo

kako bismo bili usredotočeni, kreativni, spontani

This is the same mind that we depend upon

to be focused, creative, spontaneous,

i izrazili ono najbolje od sebe u svemu što radimo.

and to perform at our very best in everything that we do.

A ipak, ne posvećujemo vrijeme njegovanju uma.

And yet, we don't take any time out to look after it.

U stvari, više vremena posvećujemo brizi o svojim automobilima,

odjeći i frizuri, nego ...

In fact, we spend more time looking after our cars,

ok, možda ne o frizuri,

our clothes and our hair than we --

(Smijeh)

ali razumijete što želim reći.

okay, maybe not our hair,

I, naravno, to rezultira stresom.

(Laughter)

but you see where I'm going.

Umom jure misli kao u perilici rublja,

The result, of course, is that we get stressed.

vrte se u krug, mnogo teških, konfuznih emocija

You know, the mind whizzes away like a washing machine

going round and round, lots of difficult, confusing emotions,

i zaista ne znamo kako se nositi s tim.

and we don't really know how to deal with that.

I tužna činjenica je da smo toliko rastrojeni,

And the sad fact is that we are so distracted

da više nismo svjesni sadašnjeg svijeta u kojem živimo.

that we're no longer present in the world in which we live.

Propuštamo stvari koje su nam najvažnije,

We miss out on the things that are most important to us,

a najluđe u tome je što svatko samo pretpostavlja

da je to život i da samo treba tako nastaviti.

and the crazy thing is that everybody just assumes,

A tako, zapravo, ne treba biti.

that's the way life is, so we've just kind of got to get on with it.

Imao sam 11 godina kada sam otišao na svoj prvi sat meditacije.

That's really not how it has to be.

So I was about 11 when I went along to my first meditation class.

Vjerujte mi, bilo je tu svih stereotipa koje možete zamisliti,

And trust me, it had all the stereotypes that you can imagine,

sjedenja na podu prekriženih nogu,

tamjana, biljnih čajeva, vegetarijanaca, sve što ide,

the sitting cross-legged on the floor,

ali moja mama je išla i mene je zanimalo pa sam pošao s njom.

the incense, the herbal tea, the vegetarians, the whole deal,

but my mom was going and I was intrigued, so I went along with her.

Gledao sam i par kung fu filmova

i potajno se nadao da ću možda naučiti letjeti,

I'd also seen a few kung fu movies,

no bio sam tada vrlo mlad.

and secretly I kind of thought I might be able to learn how to fly,

Kao i ostali ljudi tamo, pretpostavljao sam

but I was very young at the time.

da je to samo aspirin za um.

Now as I was there, I guess, like a lot of people,

I assumed that it was just an aspirin for the mind.

Pod stresom si, pa malo meditiraš.

Nisam mislio da bi to mogla biti neka vrsta preventive,

You get stressed, you do some meditation.

I hadn't really thought that it could be sort of preventative in nature,

sve dok nisam navršio 20 godina i kada su mi se dogodile brojne stvari

until I was about 20, when a number of things happened in my life

u vrlo kratkom razdoblju,

zaista ozbiljne stvari koje su izokrenule moj život

in quite quick succession,

really serious things which just flipped my life upside down

i iznenada sam bio preplavljen mislima

i teškim emocijama s kojima se nisam znao nositi.

and all of a sudden I was inundated with thoughts,

inundated with difficult emotions that I didn't know how to cope with.

Svaki put kada bih gurnuo jednu dolje,

druga bi se ponovo pojavila.

Every time I sort of pushed one down,

Bilo je to zaista stresno razdoblje.

another one would pop back up again.

Svi se borimo sa stresom na razne načine.

It was a really very stressful time.

I guess we all deal with stress in different ways.

Neki ljudi se zatrpaju poslom, zahvalni za odvlačenje pažnje.

Some people will bury themselves in work, grateful for the distraction.

Drugi se okreću prijateljima, obitelji, tražeći podršku.

Neki dohvate piće, neki lijekove.

Others will turn to their friends, their family, looking for support.

Some people hit the bottle, start taking medication.

Moj način borbe s tim je bio da sam postao svećenik.

Ostavio sam studij, otišao na Himalaju,

My own way of dealing with it was to become a monk.

So I quit my degree, I headed off to the Himalayas,

postao svećenik i počeo proučavati meditaciju.

I became a monk, and I started studying meditation.

Često me pitaju što sam naučio u tom razdoblju.

People often ask me what I learned from that time.

Očigledno, to je promijenilo stvari.

Iskreno, postati svećenik u celibatu znači i promijeniti mnogo toga.

Well, obviously it changed things.

Let's face it, becoming a celibate monk is going to change a number of things.

Ali, bilo je i više od toga.

Naučilo me, dalo mi je veću zahvalnost

But it was more than that.

It taught me -- it gave me a greater appreciation,

i razumijevanje sadašnjeg trenutka.

an understanding for the present moment.

Pod time mislim ne izgubiti se u mislima,

By that I mean not being lost in thought,

ne biti smeten,

ne biti preplavljen teškim emocijama,

not being distracted,

not being overwhelmed by difficult emotions,

već, umjesto toga, naučiti kako biti ovdje i sada,

but instead learning how to be in the here and now,

kako biti svjestan, prisutan.

Mislim da je sadašnji trenutak jako potcijenjen.

how to be mindful, how to be present.

I think the present moment is so underrated.

Zvuči tako obično,

a provodimo tako malo vremena u sadašnjem trenutku,

It sounds so ordinary,

and yet we spend so little time in the present moment

koji je sve samo ne običan.

Nedavno istraživanje s Harvarda

that it's anything but ordinary.

There was a research paper that came out of Harvard, just recently,

pokazuje da je naš um izgubljen u mislima

u prosjeku oko 47 posto ukupnog vremena.

that said on average, our minds are lost in thought

47 posto.

almost 47 percent of the time.

Istovremeno, ovo stalno vrludanje uma

47 percent.

izravan je uzrok nezadovoljstva.

At the same time, this sort of constant mind-wandering

Nismo dugo na ovome svijetu,

is also a direct cause of unhappiness.

Now we're not here for that long anyway,

i provesti skoro pola svog života izgubljen u mislima

but to spend almost half of our life lost in thought

te u potencijalnom nezadovoljstvu,

ne znam, zapravo se čini tragično,

and potentially quite unhappy,

naročito ako postoji nešto što možemo učiniti,

I don't know, it just kind of seems tragic, actually,

especially when there's something we can do about it,

kada postoji pozitivna, praktična, dostižna

when there's a positive, practical, achievable,

znanstveno dokazana tehnika,

scientifically proven technique

koja dozvoljava našem umu da bude zdraviji,

svjesniji i manje smeten.

which allows our mind to be more healthy,

to be more mindful and less distracted.

Ljepota toga je da iako

je potrebno samo oko 10 minuta dnevno,

And the beauty of it is that even though

to utječe na naš cjelokupni život.

it need only take about 10 minutes a day,

it impacts our entire life.

Ali treba znati kako to učiniti.

Potrebna nam je vježba,

okvir, kako bismo naučili biti svjesniji.

But we need to know how to do it.

We need an exercise.

We need a framework to learn how to be more mindful.

To je bit meditacije.

Ona nas zbližava sa sadašnjim trenutkom.

That's essentially what meditation is.

Također treba znati kako joj pravilno pristupiti

It's familiarizing ourselves with the present moment.

kako bismo dobili najviše.

But we also need to know how to approach it in the right way

Za to mi služi ovo, ako ste se pitali,

to get the best from it.

And that's what these are for, in case you've been wondering,

jer mnogi ljudi pretpostavljaju

da je meditacija, zapravo, zaustavljanje misli,

because most people assume

riješiti se emocija, nekako držati um pod kontrolom,

that meditation is all about stopping thoughts,

getting rid of emotions, somehow controlling the mind,

a u stvari, ona je nešto sasvim drugo.

but actually it's quite different from that.

Više se radi o jednom odmaku,

vidjeti jasno svoju misao,

It's more about stepping back,

osvjestiti da ona dolazi i odlazi, emocije dolaze i odlaze

sort of seeing the thought clearly,

bez prosuđivanja, već opuštenim, fokusiranim umom.

witnessing it coming and going, emotions coming and going

without judgment, but with a relaxed, focused mind.

Na primjer, sada

ako se previše fokusiram na lopte,

So for example, right now,

onda mi je nemoguće opustiti se i istovremeno pričati s vama.

if I focus too much on the balls,

then there's no way I can relax and talk to you at the same time.

Isto tako, ako se previše opustim dok pričam,

neću se moći fokusirati na lopte.

Equally, if I relax too much talking to you,

Ispustit ću ih.

there's no way I can focus on the balls.

U životu i u meditaciji,

I'm going to drop them.

bit će razdoblja kada fokus postane preintenzivan

Now in life, and in meditation,

there'll be times when the focus becomes a little bit too intense,

i počinjemo osjećati život pomalo ovako.

and life starts to feel a bit like this.

Vrlo je neugodno tako živjeti,

kada ste tako stisnuti i pod stresom.

It's a very uncomfortable way to live life,

U drugim periodima, možemo se malo previše opustiti

when you get this tight and stressed.

At other times, we might take our foot off the gas a little bit too much,

i stvari pomalo postanu ovakve.

Naravno, u meditaciji ...

and things just become a sort of little bit like this.

(Hrče)

na kraju ćemo zaspati.

Of course in meditation --

(Snores)

Dakle, tražimo ravnotežu, fokusirano opuštanje,

we're going to end up falling asleep.

gdje možemo svojim mislima dopustiti da dođu i odu,

So we're looking for a balance, a focused relaxation

where we can allow thoughts to come and go

bez uobičajenog uplitanja.

Obično kada učimo postići svjesnost,

without all the usual involvement.

Now, what usually happens when we're learning to be mindful

događa se da nas misli ometaju.

Recimo da je ovo neka tjeskobna misao.

is that we get distracted by a thought.

Sve ide kako treba i kada uočimo tjeskobnu misao,

Let's say this is an anxious thought.

krene, "Oh, nisam znao da se brinem oko toga."

Everything's going fine, and we see the anxious thought.

Vratiš se, ponoviš to.

"Oh, I didn't realize I was worried about that."

"Oh, zabrinut sam.

Zaista sam zabrinut. Koliko samo tjeskobe."

You go back to it, repeat it.

"Oh, I am worried.

I prije nego što osvijestimo,

I really am worried. Wow, there's so much anxiety."

tjeskobni smo jer se osjećamo tjeskobno.

And before we know it, right,

(Smijeh)

we're anxious about feeling anxious.

Znate, to je stvarno ludo.

Stalno to radimo, čak svakoga dana.

(Laughter)

You know, this is crazy.

We do this all the time, even on an everyday level.

Sjetite se zadnjeg puta kada ste imali klimav zub.

If you think about the last time you had a wobbly tooth.

Znate da se klima, znate da boli.

You know it's wobbly, and you know that it hurts.

I što radite svakih 20, 30 sekundi?

But what do you do every 20, 30 seconds?

(Mrmljajući)

Zaista boli.

(Mumbling)

I još pojačavamo cijelu priču, zar ne?

It does hurt.

Nastavljamo si to govoriti i to radimo cijelo vrijeme.

And we reinforce the storyline, right?

And we just keep telling ourselves, and we do it all the time.

Samo putem učenja možemo promatrati um tako

da otpustimo takve priče i mentalne obrasce.

And it's only in learning to watch the mind in this way

that we can start to let go of those storylines and patterns of mind.

Kada sjednete i ovako promatrate um,

But when you sit down and you watch the mind in this way,

možete uvidjeti mnoge različite obrasce.

Možete otkriti da je um zaista nemiran i ...

you might see many different patterns.

cijelo vrijeme.

You might find a mind that's really restless and --

Nemojte se iznenaditi ako se osjećate pomalo uznemireno u svom tijelu,

the whole time.

Don't be surprised if you feel a bit agitated in your body

kada sjednete da ne radite ništa i vaš um se tako osjeća.

when you sit down to do nothing and your mind feels like that.

Možete otkriti um koji je vrlo tup

i dosadan, gotovo mehanički,

You might find a mind that's very dull

izgleda kao da se samo probudite, odete na posao, jedete,

and boring, and it's just, almost mechanical,

it just seems it's as if you're getting up, going to work,

spavate, ustajete, radite.

Ili može biti ona jedna naporna, dosadna misao

eat, sleep, get up, work.

koja vam se samo vrti po glavi.

Or it might just be that one little nagging thought

that just goes round and round your mind.

Bez obzira što je,

meditacija nudi mogućnost, potencijal da napravimo odmak

Well, whatever it is,

meditation offers the opportunity, the potential to step back

i sagledamo stvari iz drugačijeg kuta,

and to get a different perspective,

kako bismo vidjeli da stvari nisu uvijek onakve kao što se čine.

to see that things aren't always as they appear.

Ne možemo promijeniti svaku sitnicu koja nam se dogodi u životu,

We can't change every little thing that happens to us in life,

ali možemo promijeniti način na koji je doživljavamo.

but we can change the way that we experience it.

To je moć meditacije, svjesnosti.

That's the potential of meditation, of mindfulness.

Ne morate zapaliti nikakav tamjan

i definitivno ne morate sjediti na podu.

You don't have to burn any incense,

Sve što trebate je odvojiti 10 minuta svakog dana

and you definitely don't have to sit on the floor.

All you need to do is to take 10 minutes out a day

kako biste se odmakli, zbližili se sa sadašnjim trenutkom,

to step back, to familiarize yourself with the present moment

kako biste osjetili

jači fokus, mir i jasnoću u svom životu.

so that you get to experience a greater sense

of focus, calm and clarity in your life.

Velika vam hvala.

(Pljesak)

Thank you very much.

(Applause)