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

Translator: Joseph Geni Reviewer: Morton Bast

Translator: Lea Peternel Reviewer: Lenka Tušar

We live in an incredibly busy world.

Živimo v zelo aktivnem svetu.

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

Življenjski tempo je pogosto zelo hiter, naš um je vedno aktiven

and we're always doing something.

in ves čas nekaj počnemo.

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

Torej, s tem v mislih bi želel, da si vzamete trenutek

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

in pomislite kdaj ste si nazadnje vzeli čas, da bi počeli nič?

Samo 10 minut v miru.

Just 10 minutes, undisturbed?

And when I say nothing, I do mean nothing.

In ko pravim nič, tudi mislim nič.

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

Nič pošiljanja elektronske pošte, SMS-sov, nič interneta,

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

nič TV, nič klepetanja, nič branja,

Not even sitting there reminiscing about the past

prav tako nič razmišljanja o preteklosti

or planning for the future.

ali načrtovanja prihodnosti.

Preprosto početi nič.

Simply doing nothing.

I see a lot of very blank faces.

Vidim precej breizraznih obrazov. (Smeh)

(Laughter)

You probably have to go a long way back.

Predvidevam, da se boste morali vrniti daleč nazaj.

And this is an extraordinary thing, right?

In to je zelo nenavadno, kajne?

Govorimo o našem umu.

We're talking about our mind.

Um, naše najbolj vredno in dragoceno sredstvo,

The mind, our most valuable and precious resource,

through which we experience every single moment of our life.

skozi katerega doživimo prav vsak trenutek našega življenja.

The mind that we rely upon

Um, na katerega se zanesemo, da bomo kot posamezniki

to be happy, content, emotionally stable as individuals,

srečni, zadovoljni, čustveno trdni

and at the same time, to be kind and thoughtful

in istočasno prijazni, uvidevni

and considerate in our relationships with others.

in pozorni v naših odnosih z drugimi.

This is the same mind that we depend upon

To je tisti um, na katerega se zanašamo,

to be focused, creative, spontaneous,

da bomo osredotočeni, kreativni, spontani

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

in da bomo, v vsem kar počnemo, delovali najbolje.

In vendar si ne vzamemo nič časa, da bi poskrbeli zanj.

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

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

Pravzaprav porabimo več časa za skrb za naše avtomobile,

our clothes and our hair than we --

naša oblačila in naše lase, kot ga

okay, maybe not our hair,

-- no ja, mogoče ne za naše lase, toda saj veste kaj mislim.

(Laughter)

but you see where I'm going.

Rezultat je seveda, da smo pod pritiskom.

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

Veste, um se vrti kot pralni stroj,

You know, the mind whizzes away like a washing machine

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

okrog in okrog, veliko težav, zapletenih čustev,

in ne vemo natančno, kako naj se s tem spoprimemo.

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

In žalostno dejstvo je, da smo tako raztreseni,

And the sad fact is that we are so distracted

da nismo več navzoči v svetu, v katerem živimo.

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

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

Zamujamo stvari, ki so za nas najpomembnejše

and the crazy thing is that everybody just assumes,

in najbolj noro je, da vsi kar domnevamo,

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

ah, takšno je pač življenje, moramo ga pač tako sprejeti.

That's really not how it has to be.

Pa v resnici ni potrebno, da je tako.

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

Torej, bil sem star kakšnih 11 let, ko sem šel zraven

na moj prvi tečaj meditacije.

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

In verjemite mi, imel je vse stereotipe, ki si jih lahko predstavljate -

the sitting cross-legged on the floor,

sedenje s prekrižanimi nogami na tleh,

kadilo, zeliščni čaj, vegetarijanci, cel paket.

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

Toda moja mama je hodila tja in zanimalo me je, zato sem šel z njo.

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

I'd also seen a few kung fu movies,

Videl sem tudi nekaj kung fu filmov in na skrivaj

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

sem nekako mislil, da se bom lahko naučil leteti.

but I was very young at the time.

Ampak, takrat sem bil zelo mlad.

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

Ko sem bil tam, sem kot najbrž veliko ljudi,

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

domneval, da je to kot aspirin za um.

You get stressed, you do some meditation.

Ko si pod pritiskom, malo meditiraš.

Nisem razmišljal, da bi bilo to lahko po naravi preventivno,

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

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

dokler nisem bil star okoli 20 let. Takrat se je

v mojem življenju, v kratkem času, zgodilo kar precej stvari,

in quite quick succession,

zares resnih stvari, ki so moje življenje obrnile na glavo.

really serious things which just flipped my life upside down

and all of a sudden I was inundated with thoughts,

In naenkrat sem bil preplavljen z mislimi,

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

preplavljen s težkimi čustvi, s katerimi se nisem znal soočiti.

Every time I sort of pushed one down,

Vsakič ko sem eno nekako potisni,

another one would pop back up again.

se je nekako spet pojavila druga.

It was a really very stressful time.

Res je bil zelo stresno obdobje.

Verjetno se vsak od nas drugače sooča s stresom.

I guess we all deal with stress in different ways.

Nekateri ljudje se zakopljejo v delo,

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

hvaležni, da jim odvrne pozornost.

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

Drugi se obrnejo na svoje prijatelje, svojo družino in v tem poiščejo podporo.

Some people hit the bottle, start taking medication.

Nekateri začnejo piti, jemati zdravila.

Jaz pa sem se soočil tako, da sem postal menih.

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

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

Torej, prekinil sem študij in se odpravil proti Himalaji.

I became a monk, and I started studying meditation.

Postal sem menih in začel proučevati meditacijo.

People often ask me what I learned from that time.

Ljudje me pogosto sprašujejo kaj sem se takrat naučil.

Well, obviously it changed things.

No, očitno so se stvari precej spremenile.

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

Postati spolno vzdržen menih, gotovo

spremeni veliko stvari.

But it was more than that.

Toda bilo je več kot to.

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

Naučilo me je -- dalo mi je večjo hvaležnost,

an understanding for the present moment.

razumevanje sedanjega trenutka.

S tem mislim, da nismo izgubljeni v misli,

By that I mean not being lost in thought,

nismo raztreseni,

not being distracted,

not being overwhelmed by difficult emotions,

nismo prevzeti s težkimi čustvi,

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

ampak se namesto tega učimo, kako biti tu in zdaj,

how to be mindful, how to be present.

kako biti čuječni, kako biti navzoči.

I think the present moment is so underrated.

Menim, da je sedanji trenutek zelo podcenjen.

It sounds so ordinary,

Zveni tako vsakdanje, in vendar tako malo časa preživimo

and yet we spend so little time in the present moment

v sedanjem trenutku, da je vse prej kot vsakdanje.

that it's anything but ordinary.

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

Na Harvardu so pred kratkim objavili raziskavo,

ki je pokazala, da je naš um v povprečju

that said on average, our minds are lost in thought

izgubljen v mislih 47 % časa.

almost 47 percent of the time.

Sedeminštirideset odstotkov.

47 percent.

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

Istočasno pa je to, stalno beganje uma,

neposreden vzrok za nesrečnost.

is also a direct cause of unhappiness.

Now we're not here for that long anyway,

Že tako nismo dolgo časa tukaj,

but to spend almost half of our life lost in thought

da pa poleg tega preživimo skoraj pol našega življenja izgubljeni v mislih

in morebiti precej nesrečni,

and potentially quite unhappy,

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

ne vem, to je pravzaprav kar nekako tragično.

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

Še posebej, ker lahko nekaj naredimo,

when there's a positive, practical, achievable,

ker obstaja pozitivna, praktična, dosegljiva,

scientifically proven technique

znanstveno dokazana tehnika,

which allows our mind to be more healthy,

ki našemu umu omogoča, da je bolj zdrav,

to be more mindful and less distracted.

da je bolj čuječ in manj raztresen.

And the beauty of it is that even though

In najlepše je, da kljub temu,

it need only take about 10 minutes a day,

da potrebujemo samo kakšnih 10 minut na dan,

it impacts our entire life.

vpliva na naše celotno življenje.

But we need to know how to do it.

Toda moramo vedeti, kako to izvesti.

We need an exercise.

Potrebujemo vajo. Potrebujemo okvir,

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

da se naučimo kako biti bolj čuječni.

That's essentially what meditation is.

To je v bistvu meditacija.

It's familiarizing ourselves with the present moment.

Spoznavati se s sedanjim trenutkom.

Moramo pa tudi vedeti, kako se tega lotiti

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

na pravi način, da dobimo najboljše rezultate.

to get the best from it.

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

In zato imam tole, če še se spraševali o tem.

Večina ljudi domneva,

because most people assume

that meditation is all about stopping thoughts,

da z meditacijo zaustavimo misli,

getting rid of emotions, somehow controlling the mind,

se svobodimo čustev, nekako nadzorujemo um,

but actually it's quite different from that.

toda v resnici je precej drugače.

It's more about stepping back,

Gre bolj za to, da stopimo korak nazaj,

sort of seeing the thought clearly,

misel vidimo bolj jasno,

witnessing it coming and going, emotions coming and going

smo priča temu kako prihaja in odhaja, čustva prihajajo in odhajajo,

without judgment, but with a relaxed, focused mind.

brez obsojanja, s sproščenim in osredotočenim umom.

So for example, right now,

Torej na primer, če se zdaj

if I focus too much on the balls,

preveč osredotočim na žogice, ni mogoče,

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

da sem sproščen in vam istočasno predavam.

Equally, if I relax too much talking to you,

In enako, če se preveč sprostim, ko predavam,

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

ni mogoče, da se osredotočim na žogice. Spustil jih bom.

I'm going to drop them.

Now in life, and in meditation,

Tako v življenju, kot v meditaciji se zgodi,

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

da osredotočenje postane nekoliko preveč intenzivno

and life starts to feel a bit like this.

in življenje postane nekako takšno.

It's a very uncomfortable way to live life,

Zelo neprijetno je živeti življenje,

when you get this tight and stressed.

ko smo tako napeti in pod pritiskom.

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

Drugič spet lahko malo preveč umaknemo nogo s plina

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

in stvari postanejo nekako takšne.

Seveda med meditacijo - (Smrčanje) -

Of course in meditation --

(Snores)

we're going to end up falling asleep.

bomo zaspali.

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

Iščemo torej ravnotežje, osredotočeno sproščenost,

where we can allow thoughts to come and go

ko mislim dovolimo, da pridejo in gredo

without all the usual involvement.

brez običajne vpletenosti.

Ko se učimo biti čuječni, nas ponavadi

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

is that we get distracted by a thought.

zmoti misel.

Let's say this is an anxious thought.

Recimo, da gre za zaskrbljujočo misel.

Vse gre torej krasno in naenkrat zagledamo zaskrbljujočo misel

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

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

in pomislimo: "Oh, nisem vedel, da me to skrbi."

You go back to it, repeat it.

Vrnemo se k njej in jo ponovimo. "Oh, zaskrbljen sem.

"Oh, I am worried.

Oh, resnično sem zaskrbljen. Vau, tukaj je toliko zaskrbljenosti."

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

And before we know it, right,

In, preden se zavemo,

we're anxious about feeling anxious.

nas skrbi zaradi zaskrbljenosti.

(Laughter)

You know, this is crazy.

Veste, to je noro. To počnemo ves čas,

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

vsak dan.

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

Če se spomnite, ne vem, kdaj se vam je

zadnjič majal zob.

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

Veste, da se maje in veste da boli.

But what do you do every 20, 30 seconds?

Toda kaj naredite vsake 20, 30 sekund?

(Mumbling)

(Mrmranje) Res boli. In tako še utrdimo zaplet.

It does hurt.

And we reinforce the storyline, right?

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

In še kar naprej si to govorimo

in to počnemo ves čas. In samo, če se naučimo

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

opazovati svoj um na tak način, lahko začnemo opuščati

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

te zaplete in vzorce uma.

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

Toda, ko sedemo in začnemo opazovati um na tak način,

you might see many different patterns.

bomo lahko videli različne vzorce.

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

Lahko ugotovimo, da je um resnično nemiren in --

the whole time.

ves čas.

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

Ne bodite presenečeni, če boste čutili vzemirjenost v telesu,

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

ko boste sedli z namenom, da ne bi počeli nič in vaš um občutite tako.

You might find a mind that's very dull

Lahko ugotovite, da je um zelo pust

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

in dolgočasen in skoraj mehaničen.

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

Izgleda kot da

vstanete, greste na delo, jeste, spite, vstanete, delo.

eat, sleep, get up, work.

Ali pa se ena nadležna misel

Or it might just be that one little nagging thought

that just goes round and round your mind.

vrti okrog in okrog v vašem umu.

Well, whatever it is,

Karkoli že je, meditacija ponuja

meditation offers the opportunity, the potential to step back

priložnost, možnost, da stopimo korak nazaj

and to get a different perspective,

in pogledamo z drugega zornega kota

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

ter vidimo, da stvari niso vedno takšne kot izgledajo.

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

Ne moremo spremeniti

vsake najmanjše stvari, ki se zgodi v našem življenju,

but we can change the way that we experience it.

lahko pa spremenimo kako jo bomo doživeli.

That's the potential of meditation, of mindfulness.

To je potencial meditacije, čuječnosti.

You don't have to burn any incense,

Ni potrebno, da prižigate kadilo

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

in nikakor ni potrebno, da sedite na tleh.

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

Vse kar je potrebno je, da si vzamete 10 minut časa na dan,

da stopite korak nazaj, da se spoznate s sedanjim trenutkom,

to step back, to familiarize yourself with the present moment

so that you get to experience a greater sense

in da tako občutite večji pomen

osredotočenja, miru in jasnosti v vašem življenju.

of focus, calm and clarity in your life.

Thank you very much.

Najlepša hvala. (Ploskanje)

(Applause)