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

Translator: Joseph Geni Reviewer: Morton Bast

翻译人员: dahong zhang 校对人员: Catherina Pan

We live in an incredibly busy world.

我们生活在一个异常纷杂的世界。

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

生活的步调时常快得疯狂，我们的头脑(心灵)一直忙碌运转着，

and we're always doing something.

而我们每时每刻都在做着事情

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

记住这点的同时，我希望你们能拿出一小会儿时间，

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

来想想，上一次自己什么都不做是什么时候？

仅仅10分钟，毫无干扰地？

Just 10 minutes, undisturbed?

And when I say nothing, I do mean nothing.

当我说什么都不做，就是什么都不做。

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

没有电子邮件、短信，没有互联网，

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

没有电视、聊天、食物、阅读，

Not even sitting there reminiscing about the past

甚至不包括坐着回想过去

or planning for the future.

或者思考将来。

只是什么都不做。

Simply doing nothing.

I see a lot of very blank faces.

我看到你们中很多茫然的脸。（笑声）

(Laughter)

You probably have to go a long way back.

我的想法是，你们很可能要往后退很大一步。

And this is an extraordinary thing, right?

而这是一件很离奇的事情，对吧？

我们说的是我们的大脑（心灵）。

We're talking about our mind.

大脑（心灵），对我们来说最珍贵的东西，

The mind, our most valuable and precious resource,

through which we experience every single moment of our life.

我们通过它来体验生活中的每一个时刻，

The mind that we rely upon

全靠它（心灵）

to be happy, content, emotionally stable as individuals,

我们作为一个个体，能感到幸福、满足、情感稳定，

and at the same time, to be kind and thoughtful

同时在我们与他人的关系中

and considerate in our relationships with others.

变得善良与体贴。

This is the same mind that we depend upon

靠着这个大脑（心灵）

to be focused, creative, spontaneous,

我们能够专注、有创意、自觉，

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

并在我们做的所有事情中发挥自己的才能。

然而，我们没有花哪怕一点时间来关心它。

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

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

事实上，相较而言，我们更关心自己的汽车

our clothes and our hair than we --

衣服和头发的时间都要更多

okay, maybe not our hair,

---好吧，也许不包括我们的头发，但你们懂我想要说的。

(Laughter)

but you see where I'm going.

而结果，当然是我们感到压力。

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

你们知道的，大脑（心灵）总是像一台洗衣机般飕飕运转

You know, the mind whizzes away like a washing machine

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

反反复复，许多复杂、令人困惑的感情，

而我们却不真的知道怎么来应对，

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

可悲的事实是我们如此分心

And the sad fact is that we are so distracted

以至于我们不再处在自己当下生活的这个世界。

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,

我们错过了对我们而言最重要的事情，

and the crazy thing is that everybody just assumes,

而疯狂的是每个人都只是以为，

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

哦，这就是生活，我们不得不这么过。

That's really not how it has to be.

但生活真的不必须成为这样子。

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

当我去上我第一节冥想课的时候

我只有11岁。

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

相信我，课里有所有你能想到的关于冥想的成见，

the sitting cross-legged on the floor,

盘腿坐在地板上，

焚香，药茶，素食主义者，全部东西，

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

但我妈妈当时参加了，而我也感兴趣，所以我跟她一起去了。

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

I'd also seen a few kung fu movies,

我还看了几部功夫电影，私下里

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

我想我或许能学会怎么飞起来，

but I was very young at the time.

但我那时实在非常年轻。

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

我想，当我在那里的时候，像很多人一样，

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

我假定那只是一颗给大脑（心灵）的阿司匹林。

You get stressed, you do some meditation.

当感到压力的时候，你就冥想一会。

我不曾真的考虑那本质上会是一种阻碍，

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

直到我大约20岁，一些事情

在我的人生中接连地发生，

in quite quick succession,

那是一些把我的生活整个颠倒的事情

really serious things which just flipped my life upside down

and all of a sudden I was inundated with thoughts,

而突然之间我被各种思绪淹没了，

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

淹没在我不知道如何应付的复杂感情里。

Every time I sort of pushed one down,

每当我快要解决其中一个的时候，

another one would pop back up again.

另一个会又一次的冒出来。

It was a really very stressful time.

那真的是一段非常难熬的时间。

我想我们应对压力都有不同的方式。

I guess we all deal with stress in different ways.

有些人会把自己埋头到工作中，

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

用以分心不去想。

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

另一些人则会从朋友和家庭中寻求帮助。

Some people hit the bottle, start taking medication.

还有些人酗酒，或开始使用药品。

我自己当时的方式则是成为一名僧侣。

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

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

因此我退了学，去了喜马拉雅山，

I became a monk, and I started studying meditation.

我成为了一名僧侣，并开始学习冥想。

People often ask me what I learned from that time.

人们常会问我从这段经历里学到了什么。

Well, obviously it changed things.

嗯，很显然它改变了很多事情。

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

面对这个事实，成为一名修行禁欲的僧侣

能够改变很多事情。

But it was more than that.

但不仅如此

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

这个经历还教会我---使得我更能感悟“现在”，

an understanding for the present moment.

对于“现在”这个时刻的有了更深的理解。

我指的是不迷失于思绪中，

By that I mean not being lost in thought,

不被分心，

not being distracted,

not being overwhelmed by difficult emotions,

不被各种复杂的感情弄得不知所措，

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

相反地，我学会了如何感悟此地与此时，

how to be mindful, how to be present.

如何变得专心，如何活在“现在”。

I think the present moment is so underrated.

我认为“现在”这个时刻是被严重低估了。

It sounds so ordinary,

它听起来如此平常，所以我们只花那么少时间

and yet we spend so little time in the present moment

来对待“现在”，但是这个词绝对不“平凡”。

that it's anything but ordinary.

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

就在最近，哈佛有一个调查的结果显示，

我们的大脑（心灵）平均

that said on average, our minds are lost in thought

有将近47%的时间是迷失在各种思绪中。

almost 47 percent of the time.

百分之47。

47 percent.

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

同时，这种持续的“大脑（心灵）徘徊”

也是导致人类不幸福的直接原因。

is also a direct cause of unhappiness.

Now we're not here for that long anyway,

虽然不管怎样我们不会在此地待多长时间，

but to spend almost half of our life lost in thought

但耗费大半人生迷失在思考中

并因此可能变得非常不幸福，

and potentially quite unhappy,

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

我不知道，这真的听起来太可悲了

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

尤其是当我们能有所为，改变这个现状的时候，

when there's a positive, practical, achievable,

当有一种积极的、实际的、能做到、

scientifically proven technique

而且经过科学验证的技巧存在

which allows our mind to be more healthy,

它可以让我们的大脑变得更加健康，

to be more mindful and less distracted.

更加专注并且更少分神。

And the beauty of it is that even though

它的妙处在于

it need only take about 10 minutes a day,

这只需要每天10分钟，

it impacts our entire life.

它可以对我们的整个人生造成巨大的影响。

But we need to know how to do it.

但我们需要知道怎么做到。

We need an exercise.

我们需要一些练习。我们需要一个架构

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

来学习如何变得专注。

That's essentially what meditation is.

这就是冥想的本质。

It's familiarizing ourselves with the present moment.

它使我们熟悉"现在"。

但我们也需要知道如何做到

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

用正确的方法来从中获得最多益处。

to get the best from it.

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

而这就是冥想的作用，以防你们可能有点迷惑，

因为大多数人觉得

because most people assume

that meditation is all about stopping thoughts,

冥想是关于停止思考，

getting rid of emotions, somehow controlling the mind,

摆脱感情，以某种方式控制大脑（心灵），

but actually it's quite different from that.

但实际上冥想不是这样的。

It's more about stepping back,

它更多的是后退一步，

sort of seeing the thought clearly,

看清自己的思绪，

witnessing it coming and going, emotions coming and going

看见思绪来来去去，看见感情来来去去

without judgment, but with a relaxed, focused mind.

不加辨别，但以一种放松而专注的状态。

So for example, right now,

打个比方，现在，

if I focus too much on the balls,

如果我太集中于这些球，那么我就无法

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

能够放松并同时与你们说话。

Equally, if I relax too much talking to you,

同样地，如果我太过于放松地跟你们说话，

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

那我将无法专注在球上。我将会把球掉到地上。

I'm going to drop them.

Now in life, and in meditation,

而在生活里，在冥想中，有些时候

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

专注变得有点过于紧张，

and life starts to feel a bit like this.

而生活开始变得有点像这样。

It's a very uncomfortable way to live life,

当你变得这样紧张，

when you get this tight and stressed.

你将活的非常难受。

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

在其他时候，我们或许会把脚放得离油门有点过远（过于放松），

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

而这将变得像这样。

而在冥想中——（鼾声）——

Of course in meditation --

(Snores)

we're going to end up falling asleep.

我们最后就会睡着。

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

因此我们要寻找一个平衡点，一种专注的放松

where we can allow thoughts to come and go

在这种状态下我们能让思绪自由来去

without all the usual involvement.

远离尘世的烦扰。

现在，当我们学会专注通常会发生就是

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

is that we get distracted by a thought.

是我们被一个想法打扰。

Let's say this is an anxious thought.

比如说这是一个焦虑的思绪。

比如所以事情都一切顺利，然后我们发现了焦急的思绪，

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

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

它就像："哦，我居然没意识到我的烦恼"。

You go back to it, repeat it.

你关注它，并且重复它。“哦，我很担心。

"Oh, I am worried.

哦，我真的很担心。哇，有这么多的焦虑。”

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

And before we know it, right,

和之前我们意识到它相比，对吧，

we're anxious about feeling anxious.

我们为焦虑的感觉而焦虑。

(Laughter)

You know, this is crazy.

你知道，这很不正常。我们总是在想这些，

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

甚至在日常生活的状态下。

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

如果你想想最后一次，我不知道，

你有一颗松动的牙。

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

你知道它是一颗松动的牙，并且你知道它很痛。

But what do you do every 20, 30 seconds?

但你每20，30 秒就关注它一下吗？

(Mumbling)

（嘴里喃喃)真的很痛。我们加重了痛苦，对吧？

It does hurt.

And we reinforce the storyline, right?

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

我们只不断告诉自己，

我们总是这样。只有学会

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

以随其自然方式处理思维（心灵）

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

学习让这些事情和思维模式来去自如。

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

但当你坐下来，以这种方式看思维（心灵），

you might see many different patterns.

您可能会看到许多不同的模式。

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

您可能会发现是真的不安分的心-

the whole time.

所有时刻。

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

不要感到惊讶，如果你觉得你有点焦虑

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

当你坐下来什么也不做，感觉就像，你的头脑焦虑。

You might find a mind that's very dull

您可能会发现是很枯燥

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

和无聊的头脑（心灵），它只是几乎机械重复，

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

这好像你

起床，去工作、 吃饭、 睡觉、 起床、 工作。

eat, sleep, get up, work.

或者它可能只是一个微小挥之不去的思绪

Or it might just be that one little nagging thought

that just goes round and round your mind.

不停的在你头脑中转。

Well, whatever it is,

嗯，无论它是什么，冥想提供了

meditation offers the opportunity, the potential to step back

一个机会，提供了退一步的潜力

and to get a different perspective,

获得看事物的不同角度，

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

看到事情不总是它们外在表象的那样。

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

我们不能改变

每一件生活中、发生在我们身上小事

but we can change the way that we experience it.

但我们可以改变我们感受它的方式。

That's the potential of meditation, of mindfulness.

这就是冥想、专注力的潜力。

You don't have to burn any incense,

你不需要烧香

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

你不一定要坐在地板上。

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

您需要做的一切就是每天花10 分钟

思绪中退一步，熟悉自己所处的“现在”

to step back, to familiarize yourself with the present moment

so that you get to experience a greater sense

这样，你可以在生活里

体验更多的专注、 平静和清澈。

of focus, calm and clarity in your life.

Thank you very much.

非常感谢。（掌声）

(Applause)