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

Translator: Joseph Geni Reviewer: Morton Bast

Prevodilac: Tatjana Jevdjic Lektor: Jelena Nedjic

We live in an incredibly busy world.

Živimo u neverovatno užurbanom svetu.

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

Tempo života je često mahnit, naši umovi su uvek okupirani

and we're always doing something.

i stalno nešto radimo.

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

Imajući to u vidu, želim da na momenat razmislite

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

kada poslednji put niste ništa radili?

Samo 10 minuta bez uznemiravanja?

Just 10 minutes, undisturbed?

And when I say nothing, I do mean nothing.

Kad kažem ništa, zaista mislim ništa.

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

Znači bez slanja poruka, mejlova, interneta,

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

TV-a, priče, hrane, čitanja,

Not even sitting there reminiscing about the past

čak ni podsećanja na prošlost

or planning for the future.

ili planiranja budućnosti.

Jednostavno, ništa.

Simply doing nothing.

I see a lot of very blank faces.

Vidim mnogo bezizražajnih lica. (Smeh)

(Laughter)

You probably have to go a long way back.

Verovatno se to desilo pre mnogo vremena.

And this is an extraordinary thing, right?

To je vrlo neobično, zar ne?

Govorimo o našim umovima.

We're talking about our mind.

Um, to je nešto najvrednije i najdragocenije,

The mind, our most valuable and precious resource,

through which we experience every single moment of our life.

putem uma doživljavamo svaki pojedinačni momenat

The mind that we rely upon

u svojim životima, na njega se oslanjamo da bismo

to be happy, content, emotionally stable as individuals,

bili srećni, zadovoljni, emotivno stabilni kao pojedinci

and at the same time, to be kind and thoughtful

i u isto vreme smo ljubazni, promišljeni

and considerate in our relationships with others.

i obzirni u svojim odnosima sa drugima.

This is the same mind that we depend upon

To je isti onaj um od kog zavisimo

to be focused, creative, spontaneous,

da postignemo fokusiranost, kreativnost, spontanost

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

i da uradimo najbolje sve što možemo da radimo.

A ipak, ne posvećujemo vreme negovanju uma.

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

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

U stvari, više vremena posvećujemo brizi o svojim automobilima,

our clothes and our hair than we --

odeći i frizuri nego

okay, maybe not our hair,

- OK, možda ne o frizuri, ali shvatate šta hoću da kažem.

(Laughter)

but you see where I'm going.

Rezultat je da smo pod stresom.

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

U umu se vrte razne misli kao u mašini za pranje veša,

You know, the mind whizzes away like a washing machine

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

idu ukrug, mnogo teških, konfuznih emocija

i zaista ne znamo kako da se borimo sa tim

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

i tužna je činjenica da smo tako poremećeni

And the sad fact is that we are so distracted

da nismo više prisutni u svetu u kom 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,

Propuštamo stvari koje su nam najvažnije

and the crazy thing is that everybody just assumes,

i ludo je da svako samo pretpostavlja

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

da je život takav i samo treba tako nastaviti.

That's really not how it has to be.

A to nije tako.

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

Imao sam 11 godina kada sam otišao

na svoj prvi čas meditacije.

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

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

the sitting cross-legged on the floor,

sedenje sa prekrštenim nogama na podu,

tamjan, biljni čaj, vegetarijanci, sve to,

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

ali moja mama je išla i zanimalo me je to, pa sam pošao sa njom.

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

I'd also seen a few kung fu movies,

Gledao sam i par kung fu filmova i potajno sam se nadao

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

da ću možda naučiti kako da letim,

but I was very young at the time.

tada sam bio vrlo mlad.

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

Kao i ostali ljudi tamo, pretpostavljao sam

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

da je to samo aspirin za um.

You get stressed, you do some meditation.

Pod stresom si, pa malo meditiraš.

Nisam mislio da bi to moglo biti neka vrsta preventive,

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

dok nisam napunio 20 godina i kad su mi se desile brojne stvari

u kratkom periodu,

in quite quick succession,

zaista ozbiljne stvari koje su izokrenule moj život

really serious things which just flipped my life upside down

and all of a sudden I was inundated with thoughts,

i iznenada sam bio preplavljen mislima

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

i teškim emocijama sa kojima nisam znao da se izborim.

Every time I sort of pushed one down,

Svaki put kada bih gurnuo jednu dole

another one would pop back up again.

druga bi se pojavila ponovo.

It was a really very stressful time.

Bio je to zaista stresan period.

Svi se borimo sa stresom na razne načine.

I guess we all deal with stress in different ways.

Neki ljudi se zatrpaju poslom,

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

zahvalni za uzurpaciju.

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

Drugi se okrenu prijateljima, porodici, gledaju da nađu pomoć.

Some people hit the bottle, start taking medication.

Neki dohvate flašu, neki lekove.

Moj način borbe sa tim je bio da sam postao monah.

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

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

Ostavio sam studije, otišao na Himalaje,

I became a monk, and I started studying meditation.

postao monah i počeo da proučavam meditaciju.

People often ask me what I learned from that time.

Često me pitaju šta sam naučio u tom periodu.

Well, obviously it changed things.

Očigledno, to je promenilo stvari.

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

Iskreno, postati monah u celibatu

znači i promenu mnogih stvari.

But it was more than that.

Ali, bilo je i više od toga.

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

Naučilo me je - dalo mi je veću zahvalnost

an understanding for the present moment.

i razumevanje sadašnjeg momenta.

Pod tim mislim ne izgubiti se u mislima,

By that I mean not being lost in thought,

ne biti ometan,

not being distracted,

not being overwhelmed by difficult emotions,

ne biti preplavljen teškim emocijama,

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

već umesto toga naučiti kako biti ovde i sad

how to be mindful, how to be present.

kako biti svestan, prisutan.

I think the present moment is so underrated.

Mislim da je sadašnji momenat potcenjen.

It sounds so ordinary,

Zvuči obično, ali provodimo tako malo vremena

and yet we spend so little time in the present moment

u sadašnjem trenutku, koji je sve samo ne običan.

that it's anything but ordinary.

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

Nedavno istraživanje sa Harvarda

pokazuje da je naš um prosečno izgubljen

that said on average, our minds are lost in thought

u mislima skoro 47 posto ukupnog vremena.

almost 47 percent of the time.

47 posto.

47 percent.

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

U isto vreme, ovo konstantno vrludanje uma

je direktan uzrok tuge.

is also a direct cause of unhappiness.

Now we're not here for that long anyway,

Nismo ovde tako dugo,

but to spend almost half of our life lost in thought

ali provesti skoro pola svog života izgubljen u mislima

i potencijano biti prilično tužan,

and potentially quite unhappy,

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

deluje tragično,

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

posebno ako postoji nešto što možemo da preduzmemo,

when there's a positive, practical, achievable,

postoji pozitivna, praktična, moguća

scientifically proven technique

naučno dokazana tehnika

which allows our mind to be more healthy,

koja našem umu dopušta da bude zdraviji,

to be more mindful and less distracted.

mnogo više svestan i manje ometan.

And the beauty of it is that even though

Lepota toga je da iako

it need only take about 10 minutes a day,

je potrebno samo oko 10 minuta dnevno,

it impacts our entire life.

to utiče na naš ceo život.

But we need to know how to do it.

Ali potrebno je da znamo kako to da radimo.

We need an exercise.

Potrebna nam je vežba, način

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

da bismo naučili da budemo više pažljivi.

That's essentially what meditation is.

To je osnova meditacije.

It's familiarizing ourselves with the present moment.

Ona nas zbližava sa sadašnjim trenutkom.

Takođe potrebno je da znamo kako joj prići

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

na pravi način da bismo dobili najviše.

to get the best from it.

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

Za to mi služi ovo, ako ste se pitali,

jer mnogi ljudi pretpostavljaju

because most people assume

that meditation is all about stopping thoughts,

da je meditacija u stvari zaustavljanje misli,

getting rid of emotions, somehow controlling the mind,

oslobađanje od emocija, neki način kontrole uma,

but actually it's quite different from that.

a u stvari, ona je nešto sasvim drugo.

It's more about stepping back,

Više je reč o odvajanju,

sort of seeing the thought clearly,

videti misao jasno,

witnessing it coming and going, emotions coming and going

svedočenje da ona dolazi i odlazi, emocije dolaze i odlaze

without judgment, but with a relaxed, focused mind.

bez prosuđivanja, već sa relaksiranim, fokusiranim umom.

So for example, right now,

Na primer, sada

if I focus too much on the balls,

ako se fokusiram previše na lopte, onda je neizvodljivo

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

da se opustim i pričam sa vama istovremeno.

Equally, if I relax too much talking to you,

Isto tako, ako se previše opustim dok pričam,

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

onda nema načina da se fokusiram na lopte. Ispustiću ih.

I'm going to drop them.

Now in life, and in meditation,

U životu i u meditaciji, biće perioda

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

kada fokus postane preintenzivan

and life starts to feel a bit like this.

i život počinjemo da osećamo pomalo ovako.

It's a very uncomfortable way to live life,

Vrlo je neugodno tako živeti,

when you get this tight and stressed.

kada postanete tako stisnuti i pod stresom.

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

U drugim periodima, možemo se previše opustiti

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

i stvari pomalo postanu ovakve.

Svakako u meditaciji - (Hrče) -

Of course in meditation --

(Snores)

we're going to end up falling asleep.

završićemo u snu.

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

Tako da tražimo da postignemo balans, fokusiranu relaksaciju

where we can allow thoughts to come and go

gde možemo svojim mislima da dopustimo da dođu i odu,

without all the usual involvement.

bez uobičajenog mešanja.

Obično kada učimo da postignemo pažnju

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

is that we get distracted by a thought.

dešava se da nas misli ometaju.

Let's say this is an anxious thought.

Recimo to je neka anksiozna misao.

Sve ide glatko i kada uočimo anksioznu misao,

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

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

to je kao: "Oh, nisam znao da se brinem oko toga."

You go back to it, repeat it.

Vratiš se, ponoviš to. "Oh, brinem se.

"Oh, I am worried.

Zaista se brinem. Tu ima mnogo briga."

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

And before we know it, right,

I pre nego što se osvestimo,

we're anxious about feeling anxious.

brinemo se jer smo zabrinuti.

(Laughter)

You know, this is crazy.

Znate, to je ludo. Stalno to radimo,

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

čak svakog dana.

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

Setite se poslednjeg puta

kada ste imali klimav zub.

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

Znate da se klima, znate da boli.

But what do you do every 20, 30 seconds?

A šta radite svakih 20, 30 sekundi?

(Mumbling)

(Mrmlja) Zaista boli. Potpomažemo priču, zar ne?

It does hurt.

And we reinforce the storyline, right?

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

Nastavljamo da govorimo to sebi

i to radimo sve vreme. Samo kroz učenje da

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

um posmatramo na ovakav način, možemo da pustimo

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

takve priče i načine ponašanja uma.

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

Kad sednete i posmatrate um na ovaj način

you might see many different patterns.

možete da uvidite mnoge različite obrasce.

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

Možete otkriti da je um zaista nemiran i -

the whole time.

sve vreme.

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

Nemojte se iznenaditi ako se osećate pomalo uznemireno u svom telu

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

kada sednete da ne radite ništa i vaš um se tako oseća.

You might find a mind that's very dull

Možete otkriti um koji je vrlo dosadan

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

i skoro pa je sve mehanički,

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

deluje kao da se samo probudite,

odete na posao, jedete, spavate, ustanete, radite.

eat, sleep, get up, work.

Ili možda se ona jedna kljucajuća misao

Or it might just be that one little nagging thought

that just goes round and round your mind.

vrti u vašem umu.

Well, whatever it is,

Bez obzira šta je u pitanju, meditacija nudi

meditation offers the opportunity, the potential to step back

mogućnost, potencijal da se odmaknemo

and to get a different perspective,

i sagledamo stvari iz druge perspektive,

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

da vidimo da stvari nisu uvek onakve kao što deluju.

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

Ne možemo promeniti

svaku malu stvar koja nam se dešava u životu,

but we can change the way that we experience it.

ali možemo promeniti način na koji je doživljavamo.

That's the potential of meditation, of mindfulness.

To je potencijal meditacije, sabranosti.

You don't have to burn any incense,

Ne morate da zapalite nikakav tamjan

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

i definitivno ne morate da sedite na podu.

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

Sve što treba je da se svakog dana 10 minuta

odvojite, da se zbližite sa sadašnjim trenutkom

to step back, to familiarize yourself with the present moment

so that you get to experience a greater sense

da biste osetili

intezivniji fokus, mir i jasnoću u svom životu.

of focus, calm and clarity in your life.

Thank you very much.

Hvala mnogo. (Aplauz)

(Applause)