How to Tap into Your Awareness | Yongey Mingyur Rinpoche | TED

948,495 views ・ 2022-12-19

TED


請雙擊下方英文字幕播放視頻。

譯者: Lilian Chiu 審譯者: Shelley Tsang 曾雯海
00:03
So I would like to discuss about meditation.
0
3833
3879
我想要談的是冥想。
00:08
But first of all,
1
8463
1543
但,首先,
00:10
I'd like to ask you a very simple question.
2
10006
2795
我想問各位一個很簡單的問題。
00:14
Can you see my hand?
3
14094
1460
你們看得見我的手嗎?
00:16
Yes, raise your hand.
4
16221
1710
看得到請舉手。
00:17
Audience: Yes.
5
17931
1168
觀眾:看得到。 講者:好,你們能聽見我嗎?
00:19
Yongey Mingyur Rinpoche: OK, can you hear me?
6
19140
2128
00:21
Audience: Yes.
7
21268
1126
觀眾:可以。
00:22
YMR: Yes?
8
22852
1168
講者:可以?很好。
00:24
Great.
9
24604
1377
00:25
That is the meditation.
10
25981
1668
那就是冥想。
00:28
So, finished.
11
28149
1127
結束。
00:29
My TED Talk is finished.
12
29693
1376
我的 TED 演說結束了。
00:31
(Laughter and applause)
13
31111
2919
(笑聲及掌聲)
00:34
Of course, I'm just kidding.
14
34948
1793
當然,只是開玩笑。
00:37
But in a way that is true.
15
37826
2252
但某種層面上,那的確沒錯。
00:40
Why?
16
40537
1126
為什麼?
00:41
What we call the essence of meditation is awareness.
17
41705
4296
我們會說冥想的本質是意識。
00:46
And what is awareness?
18
46835
1793
意識是什麼?
00:48
Knows what you are thinking,
19
48670
2127
知道你在想什麼、
00:50
feeling, doing, seeing, hearing.
20
50797
2961
感覺什麼、做什麼、 看到什麼、聽到什麼。
00:53
That's all.
21
53800
1168
就這樣。
00:55
So actually meditation is very easy,
22
55468
3546
所以冥想其實很容易。
00:59
but many people find it difficult.
23
59055
3337
但是,
許多人覺得它很難。
01:02
Why?
24
62892
1168
為什麼?大家對冥想有兩個誤解。
01:04
There are two misunderstandings about meditation.
25
64102
2711
01:07
So the first is many people think meditation means, think of nothing,
26
67772
4839
第一個誤解是,
許多人認為冥想表示什麼都不要想。
01:12
stop thinking,
27
72652
1877
停止思考,
01:14
concentration.
28
74529
1168
專注。
01:16
Ah.
29
76197
1168
啊。
01:17
(Laughter)
30
77365
1210
(笑聲)
01:18
Shh!
31
78617
1209
噓!我在冥想,安靜點。
01:19
I'm meditating, keep quiet.
32
79826
1794
01:21
(Laughter)
33
81661
1460
(笑聲)
01:24
So the more, when you try to stop thinking
34
84080
3462
你越是試圖停止思考,
01:27
what happens, you will think more.
35
87584
1752
會怎樣?你會想更多。
01:29
So we will do a small experiment, OK?
36
89336
3545
我們來做個小實驗,好嗎?
01:32
Now, please don't think about pizza.
37
92922
3379
現在,請不要去想比薩。
01:36
(Laughter)
38
96718
1251
(笑聲)
01:37
No pizza.
39
97969
1168
不要想比薩。
01:40
No pizza.
40
100555
1126
不要想比薩。
01:42
What happened?
41
102515
1127
如何?
01:43
Did you think about pizza or not?
42
103975
1919
你們有沒有想比薩?
01:45
Yes, raise your hand.
43
105935
1460
有的請舉手。
01:47
(Laughter)
44
107395
1252
(笑聲)
01:48
I know.
45
108647
1251
我懂。
01:49
(Laughter)
46
109939
1127
(笑聲)
01:52
Actually, we don't need to stop thinking.
47
112609
3295
其實,我們不需要停止思考。
01:56
We just need to connect with awareness.
48
116446
2586
我們只需要和意識連結。
01:59
And another misunderstanding about meditation
49
119491
2586
對冥想的另一個誤解是
02:02
is what we call “blissing out.”
50
122077
2210
我們所謂的「極樂無憂」。
02:05
Looking for peace, calm, joy,
51
125288
3504
尋求平靜、安寧、喜悅、
02:08
relax.
52
128833
1418
放鬆。
02:10
(Laughter)
53
130251
1377
(笑聲)
02:12
The more you look for relax,
54
132587
2544
你越是去追求放鬆,
02:15
then peace, calm, joy, relax run away.
55
135173
2794
平靜、安寧、喜悅、 放鬆就越會跑掉。
02:18
So ...
56
138009
1126
所以……
02:20
Let me share [with] you my own experience.
57
140512
2085
讓我跟大家分享我自己的經驗。 我年輕時,恐慌發作。
02:22
When I was young, I had panic attacks.
58
142597
2211
02:24
Although I was born right in the middle of the Himalayan mountains,
59
144849
3921
雖然我是在喜馬拉雅山中出生的,
02:28
the area, the village, wonderful,
60
148812
2544
那個地區,那個村落,棒極了,
02:31
but panic followed me like a shadow.
61
151398
2502
但恐慌像影子一樣一直跟著我。
02:34
And I have so much fear [of] strangers, I cannot go out and meet people.
62
154484
5130
我好懼怕陌生人,
我無法外出見人。
02:40
And lot of storms in the Himalayan mountains,
63
160240
2752
喜馬拉雅山中有許多風暴,
02:43
thunderstorm, snowstorm.
64
163034
2961
大雷雨、大風雪。
02:46
These storms drive me crazy.
65
166037
1877
這些風暴讓我抓狅。
02:49
And when I was nine years old,
66
169332
1710
我九歲時,
02:51
I asked my father to teach me meditation.
67
171084
2669
我請我父親教我冥想。
02:53
Luckily, he was a great meditation teacher.
68
173795
3378
很幸運,他是位出色的冥想老師。
02:57
And the first thing what he said is,
69
177215
1835
他說的第一句話是:
02:59
"Don't try to fight with the panic.
70
179092
2419
「別試著對抗恐慌。
03:01
Don't try to get rid of panic."
71
181553
1877
別試著擺脫恐慌。」
03:04
"And actually," he said, "you don't have to." Why?
72
184806
2878
他說:「其實,你不需要。」
為什麼?
03:07
Awareness is like sky in the mountain,
73
187726
3920
意識就像山上的天空,
03:11
and the panic is like storm in the mountain, like cloud.
74
191646
4338
恐慌就像山上的風暴,像雲。
03:16
And no matter how strong a storm is,
75
196526
4504
不論風暴有多強大,
03:21
it doesn't change the nature of sky.
76
201072
2544
都不會改變天空的本質。
03:24
So sky is always present, pure, calm.
77
204117
3378
所以天空永遠都在那裡, 很純淨,很平靜。
03:28
Similarly, our fundamental quality of mind, awareness
78
208121
4838
同樣的,
我們心智的基礎特性,意識,
03:32
is always present, pure, calm.
79
212959
3003
永遠都在那裡,很純淨,很平靜。
03:36
But the problem is we don't know how to connect with awareness,
80
216379
3921
但問題是我們不知道 要如何和意識連結,
03:40
what we see,
81
220341
1252
我們所看見的,
03:41
only a thought, emotion, that's all.
82
221593
2669
只是一個念頭,情緒,就這樣。
03:44
So he said, there are three steps of practice to connect with awareness.
83
224262
3837
他說,要與意識連結, 就要練習三個步驟。
03:48
The first one, we have to use an object.
84
228141
2919
第一,要用一個物體。
03:51
Support, to connect with awareness.
85
231644
2336
用來支持我們與意識的連結。
03:54
So this is one of my first meditation techniques
86
234022
3462
這是我最早向我父親學到的
03:57
that I learned from my father.
87
237525
1877
冥想技巧之一。
03:59
So you can join and you can relax your muscles in your body.
88
239444
4254
你們可以加入我, 放鬆你們身體的肌肉。
04:03
If you cannot relax, also OK, allowed.
89
243740
2419
如果你無法放鬆,也沒關係,允許。
04:06
(Laughter)
90
246201
1001
(笑聲)
04:07
And close your eyes, and please listen to sound.
91
247243
4630
閉上眼睛,
請聽這個聲音。
04:11
(Ding)
92
251915
1293
(叮)
04:14
And when you hear the sound,
93
254959
3295
當你們聽到這個聲音,
04:18
through ear and mind together ...
94
258296
3378
讓它同時通過你的耳朵和大腦……
04:21
(Ding)
95
261716
1126
(叮)
04:23
That is the meditation.
96
263718
1460
那就是冥想。
04:26
And let panic come and go.
97
266721
2294
讓恐慌來來去去。
04:29
Let pizza come and go.
98
269474
1710
讓比薩來來去去。
04:32
(Ding)
99
272143
1335
(叮)
04:33
And maybe two pizzas, three pizzas, ten pizzas.
100
273853
4672
也許兩塊比薩、 三塊比薩、十塊比薩。
04:39
As long as you remember the sound,
101
279108
2670
只要你記得這個聲音,
04:41
you can have pizza.
102
281820
1292
你就可以有比薩。
04:43
(Ding)
103
283488
1126
(叮)
04:49
(Ding)
104
289494
1126
(叮)
04:52
(Ding)
105
292997
1168
(叮)
04:57
OK, how was it?
106
297836
1626
好,如何?
04:59
Did you hear the sound?
107
299796
1668
你們有聽到那個聲音嗎?
05:01
Yes, raise your hand.
108
301881
1710
有的請舉手。
05:04
Great.
109
304050
1126
很好。那就是冥想。
05:05
That is the meditation.
110
305218
1418
05:06
Very easy.
111
306636
1168
非常容易。
05:07
Just hear, that's all.
112
307804
1418
只要聽,就這樣。
05:09
You don't have to do anything.
113
309222
1543
什麼都不用做。
05:11
So if panic comes, let panic come and go, don't care.
114
311224
2544
若恐慌來了,讓它來來去去, 別在乎,聽聲音就好。
05:13
Just listen to sound.
115
313810
1585
05:15
Monkey mind comes blah, blah, blah.
116
315436
1836
猴心(不安)來了有的沒的。 讓它來來去去,聽聲音就好。
05:17
Let it come and go, just listen to sound.
117
317272
2294
05:20
So I did that.
118
320358
1168
我照做了。
05:21
But I had a big problem.
119
321860
1334
但我有個大問題,就是懶惰。
05:23
The problem is lazy.
120
323194
1752
05:24
(Laughter)
121
324988
1001
(笑聲)
05:25
I'm lazy boy, I love the idea of meditation,
122
325989
2544
我是個懶惰的男孩, 我喜歡冥想的概念,
05:28
but I don't like the practice of meditation.
123
328533
2252
但我不喜歡練習冥想。
05:31
So on and off like that for five years.
124
331870
2877
就這樣斷斷續續了五年。
05:34
When I was 13 years old in India,
125
334747
2920
我十三歲時,
05:37
there's traditional three-year retreat going to start.
126
337709
3003
有一場三年的傳統避靜即將開始。
05:41
I thought I should join this because it's good for my laziness.
127
341254
3462
我覺得我應該要參加, 因為可以治我的懶惰。
05:45
And I join.
128
345091
1168
我參加了。
05:46
The first month, wonderful, no lazy.
129
346676
2836
第一個月,很棒,沒懶惰。
05:49
Second month, lazy come back.
130
349554
1668
第二個月,懶惰回來了。
05:51
(Laughter)
131
351222
1210
(笑聲)
05:52
Now what happened?
132
352473
1168
現在如何?我的懶惰 和我的恐慌成了好朋友。
05:53
My lazy and my panic, they two become good friends.
133
353641
2962
05:56
(Laughter)
134
356603
1251
(笑聲)
05:57
The life in the retreat becomes disaster.
135
357854
3128
避靜的生活變成了災難一場。
06:01
And I thought I should leave.
136
361858
1543
我覺得我應該要離開。
06:03
But I feel embarrassed to leave
137
363443
1501
但我沒有臉離開,
06:04
because I told all my childhood friends that I can do the retreat, you know.
138
364944
3796
因為我告訴所有兒時 朋友我能做到避靜。
06:08
I don't want to lose my face.
139
368740
1668
我不想丟臉。
06:10
But if I stay,
140
370450
1751
但如果我留下,
06:12
almost three years to go.
141
372243
1835
還要待近三年。
06:14
Then I thought, what should I do?
142
374120
2044
我心想,我該怎麼辦?
06:16
In the end, I decided to learn how to live with the panic.
143
376205
4296
最後,
我決定去學習如何和恐慌共存。
06:21
So now we have the second step what we call,
144
381336
3003
現在要講到第二個步驟:
06:24
actually, we can meditate everywhere,
145
384339
3461
事實上,在哪裡都能冥想,
06:27
anytime with anything.
146
387800
2128
任何時候,用任何東西都能。
06:30
So you can meditate with panic.
147
390303
1960
所以你可以用恐慌來冥想。
06:32
How do you do that?
148
392680
1252
怎麼做?
06:33
Just like listen to sound,
149
393973
1418
就如同傾聽那個聲音,
06:35
when you listen to sound,
150
395433
1251
當你傾聽那個聲音, 它就變成你冥想的支持。
06:36
sound becomes support for your meditation.
151
396684
2378
06:39
Now you're going to watch panic.
152
399062
1710
現在你得去看著恐慌。
06:41
If you see the panic, great.
153
401230
2795
如果你看見恐慌,很棒。
06:44
What we call, when you see the river, you're out of the river.
154
404067
3211
我們會說,當你看見河流 你就不在河流裡了。
06:48
When you see the mountain, you're out of the montain.
155
408112
2670
當你看見山,你就不在山裡了。
06:50
So now awareness becomes more than panic.
156
410823
3462
現在意識變成超越了恐慌,
06:55
More than depression, stress.
157
415078
2544
超越了憂鬱、壓力、
06:57
Monkey mind, whatever.
158
417664
1167
猴心之類的。
06:58
Let them come, let them go.
159
418873
1960
讓它們來,讓它們去。
07:00
So that is the first benefit and second benefit of what we call,
160
420875
3504
那是第一項益處,至於第二項益處,
07:04
there's a wisdom comes.
161
424420
1502
智慧會隨之而來。
07:06
So when you look at the panic,
162
426381
2085
當你去看著恐慌,
07:08
panic is not solid stone anymore.
163
428508
2961
恐慌就不再是堅硬的石頭了。
07:11
Panic becomes pieces.
164
431469
1793
恐慌會變成碎片。
07:13
Sensation here, frightening image, voice, background belief.
165
433304
5631
這裡是感覺、
駭人的影像、
聲音、
背景的信念。
07:20
And if you take one of these away, you cannot find panic.
166
440103
4296
如果你把其中一樣拿走, 你就找不到恐慌了。
07:24
So what I call panic becomes like shaving foam,
167
444732
3504
所以我所謂的恐慌 就變成了刮鬍泡沫,
07:28
looks like a piece of rock but inside full of bubbles.
168
448277
3212
看起來像是岩石,但裡面滿是泡泡。
07:32
Then three, what I call this is acceptance,
169
452532
4504
接著,第三,
我稱之為接受,
07:37
like self-kind, self-love, self-compassion.
170
457036
4380
對自己仁慈、
愛自己、
同情自己,讓恐慌來來去去,
07:41
You let panic come and go,
171
461457
2336
07:43
that's the real acceptance, isn't it?
172
463835
2127
那就是真正的接受,對吧?
07:46
So three in one:
173
466004
1960
所以,三合一:
07:48
awareness, love and compassion, wisdom.
174
468006
2419
意識、愛和同情、智慧。
07:50
Sometimes what I call buy one, get two free.
175
470425
2961
我有時會說,買一送二。
07:53
(Laughter)
176
473386
1168
(笑聲)
07:54
Big deal, right?
177
474595
1293
了不得吧?
07:56
And all this because of panic.
178
476305
2503
這些全都是因為恐慌。
07:59
So now panic becomes your teacher,
179
479559
2335
現在恐慌成了你的老師、
08:01
your best friend.
180
481894
1836
你最好的朋友。
08:04
So I did this practice and in the end,
181
484063
2044
所以我做了這個練習,
我和我的恐慌最後成了最好的朋友。
08:06
me and my panic become very good friends.
182
486149
2252
08:08
And few weeks later, panic is gone.
183
488443
2586
幾週後,恐慌不見了。
08:11
I miss my friend.
184
491029
1376
我想念我的朋友。
08:13
And I finished my retreat, my retreat went very well.
185
493156
2544
我完成了我的避靜, 它很順利,在那之後,
08:15
And after that I have been eager to share this wonderful technique with the world.
186
495700
4838
我非常渴望將這項技巧與世界分享。
08:20
So I taught meditation many places,
187
500913
2545
所以我到許多地方教冥想,
08:23
wrote three books, become bestseller,
188
503458
3003
寫了幾本書,暢銷熱賣,
08:26
and then students and become abbot of a few monasteries.
189
506502
4255
接著學生變成了幾間寺院的住持。
08:30
And what happened?
190
510798
1627
然後呢?
08:32
Kind of new ego emerged within me.
191
512425
3211
我的內在出現了新的自負。
08:36
I thought, oh, I have to watch out, this so.
192
516012
2127
我心想,喔,我得小心。
08:39
Then I decided to do something very special,
193
519057
2794
於是我決定做一件很特別的事,
08:41
what we call wandering retreat.
194
521851
2294
我們稱之為流浪避靜。
08:44
Meaning you leave everything behind,
195
524187
2460
意思就是把一切拋諸腦後,
08:46
go on the street with nothing.
196
526689
1919
到街上去,什麼都不帶。
08:48
So I decided to do that.
197
528649
2211
我決定這麼做。
08:50
In 2011, I left my monastery, my students,
198
530902
3712
2011 年,我離開了我的寺院、
我的學生、我那張舒服的好床。
08:54
my wonderful cozy bed.
199
534655
1919
08:57
Everything, and got on street with only a few thousand Indian rupees,
200
537492
5171
丟下一切,走上街頭, 只帶了幾千印度盧比,
09:02
and that finished within a few weeks.
201
542705
2086
幾週之後結束。
09:04
Now I have to beg for food.
202
544832
1669
我得要乞討食物。
09:07
And I got food poisoning.
203
547251
1669
我發生食物中毒。
09:09
Vomiting, diarrhea.
204
549629
2544
嘔吐、拉肚子。
09:12
I'm alone on the street,
205
552215
1710
我獨自在街頭,
09:13
now I'm going to die.
206
553925
1334
我快死了。
09:16
Then I thought, what should I do?
207
556385
1585
我心想,我該怎麼辦?
09:17
So now we have the third step,
208
557970
2503
現在就要談到第三步,
09:20
what we call open awareness meditation.
209
560515
3128
我們稱之為開放意識冥想。
09:24
Awareness, be with itself.
210
564102
2210
意識,與它本身同在。
09:26
Sky, be with itself.
211
566354
1918
天空,與它本身同在。
09:28
Now, no need to have support.
212
568272
1961
不再需要支持。
09:31
Just be awareness itself.
213
571317
1710
成為意識本身。我做了這個練習。
09:33
I did that practice.
214
573069
1668
09:35
Then what happened?
215
575154
1502
接著如何?
09:36
My body become decayed,
216
576697
2086
我的身體衰退了, 我看不見、聽不見。
09:38
I cannot see, I cannot hear.
217
578825
2544
09:41
But my mind becomes so present,
218
581828
3003
但我的心智變得如此清楚存在,
09:44
beyond free.
219
584831
1710
超越了自由。
09:47
And I was in that state for a few hours.
220
587542
2544
我進入那個狀態好幾個小時。
09:50
Luckily, I didn't die, I come back.
221
590128
2168
很幸運,我沒死,我回去了。
09:52
So when I come back, the street becomes like my home.
222
592338
2961
我去之後,街頭變成了我的家。
09:55
When I look at a tree, tree becomes like tree of love.
223
595299
3629
當我看著樹,樹變成了愛之樹。
09:59
And the wind blows to my face become a joyful experience.
224
599428
3879
而吹在我臉上的風變成了 充滿喜悅的體驗。
10:04
And the rest of my retreat went very well.
225
604475
2336
剩下的避靜過程非常順利, 我從中學習了很多。
10:06
I learned a lot from my retreat.
226
606811
2210
10:09
So I like to share this open awareness meditation,
227
609063
3253
所以我想分享這種開放意識冥想,
10:12
but it is very difficult to explain.
228
612358
3378
但非常難解釋它。
10:16
But I want to do something drama.
229
616154
3378
但我想來點戲劇性的。
10:20
And this is what I learned from my father.
230
620741
2086
這是我向我父親學來的,我們會說,
10:22
So what we call, this mala is the crazy monkey mind,
231
622869
3586
這念珠是瘋狂的猴心,諸如此類。
10:26
blah, blah, blah, yada yada.
232
626497
1543
10:28
And the open awareness meditation means you don't have to do anything.
233
628958
3503
要做開放意識冥想, 什麼都不用做,人在就好。
10:32
Just be.
234
632503
1126
10:38
That's all, and you don't need to meditate.
235
638134
2711
就這樣,你不需要冥想。
10:40
The sense of presence, being, but not loss.
236
640887
5422
感覺到存在,人在這裡,
但並非失去。
10:47
Be free.
237
647435
1168
自由。
10:49
Be present.
238
649270
1168
活在當下。
10:50
Thank you very much.
239
650438
1209
非常謝謝。
10:51
(Applause)
240
651647
4463
(掌聲)
關於本網站

本網站將向您介紹對學習英語有用的 YouTube 視頻。 您將看到來自世界各地的一流教師教授的英語課程。 雙擊每個視頻頁面上顯示的英文字幕,從那裡播放視頻。 字幕與視頻播放同步滾動。 如果您有任何意見或要求,請使用此聯繫表與我們聯繫。

https://forms.gle/WvT1wiN1qDtmnspy7