How Dance Can Unleash Your Inner Joy | Ryan Heffington | TED

譯者: Lilian Chiu 審譯者: Helen Chang

What is your --

你和——謝謝。

Thank you.

（歡呼及掌聲）

(Cheers and applause)

What is your connection to dance?

你和舞蹈有什麼樣的連結？

Do you love the ballet,

你喜歡芭蕾嗎？

or maybe you watch those dance competitions on television?

還是你會看電視上的舞蹈比賽？

Or did you jump into the hora at that bar mitzvah one time?

還是你曾經在成年禮的時候 下海去跳霍拉舞？

I want you to reconsider your connection to dance,

我希望你能重新思考 你和舞蹈的連結，

because I believe it to be a simple and successful way

因為我相信，要找出內在快樂， 舞蹈是簡單且有用的方式。

of accessing happiness within.

What do you need to participate?

你需要什麼才能參與？

Virtually nothing ...

基本上都不用……

but your will to explore and have a little fun.

只要你願意去探索和享受樂趣。

No music,

不需要音樂，也不需要舞伴。

no partner required.

When I choreograph for film, television and commercials,

我為電影、電視、廣告編舞時，

I often generate moves that are based on the human experience.

我通常會從人的經歷來產生動作。

I take these moves, I string them together,

我把這些動作串連起來，

twist and play with their pace,

扭轉一下，玩玩它們的步調，

in order to create more meaningful work.

以創造出更有意義的作品。

Let me show you what I mean.

讓我展示一下我的意思。

Here's a music video, "Chandelier,"

這是我為希雅的《水晶吊燈》 MV 所做的編舞，

that I choreographed for Sia,

featuring the incredible dancer Maddie Ziegler.

影片中這位出色的舞者 是梅狄‧齊格勒。

（希雅的《水晶吊燈》）

("Chandelier" by Sia)

(Lyrics) Won’t open my eyes Keep my glass full until morning light

（歌詞）不願再睜開眼，不斷 用酒精灌醉自己直到清晨。

Because I'm just holding on for tonight

因為我只希望能撐過今晚。

Help me, I'm holding on for dear life

救我， 我快撐不下去了。

Won't look down, won't open my eyes

不願再往下看，不願再睜開眼。

Keep my glass full until morning light

不斷用酒精灌醉自己直到清晨。

Because I'm just holding on for tonight

因為我只希望能撐過今晚。

On for tonight

撐過今晚。

Sun is up

太陽升起。

Ryan Heffington: Now, let's play that video one more time.

講者：我們再播放一次那段影片。

And I want to show you what inspired those moves.

我想讓大家看看 動作的靈感來自哪裡。

各位可能會很驚訝 動作的來源竟這麼基本。

You may be surprised at how rudimentary the sources are.

(No music)

（無音樂的影片）

RH: And fork, fork, fork, stab it in the wall,

講者：叉子、叉子、 叉子，把它插進牆壁，

toss it and pass out,

把它扔掉，昏過去，

come to

醒過來，接著，看；

and look;

卓別林、卓別林，蟑螂爬上牆，

Charlie Chaplin, Charlie Chaplin, cockroach up the wall,

clean your mustache,

清理你的鬍鬚、

a possum, sink ...

負鼠、沉下……

Is it time for lunch yet?

午餐時間到了沒？

(Laughter)

（笑聲）

Thanks.

謝謝。

(Applause)

（掌聲）

See, even a cute little cockroach can inspire a dance move.

就連可愛的小蟑螂也能 成為舞蹈動作的靈感。

But it really is that easy.

但，就是那麼容易。

And, look ...

且，聽著……

Most people can't dance like Maddie,

大部分的人，包括我， 都無法像梅狄這樣跳舞。

including myself.

And that's the point.

那就是重點。

We all have our own beautiful ways of moving,

我們都有屬於自己的、 美麗的動作方式，

and this is worth celebrating.

這就很值得讚頌。

It’s time to extract the judgment out of our dance experience

現在該把評斷從我們的 舞蹈體驗中除去了，

and set free the preconceived notion of what "good" dance is.

放掉我們對於什麼是 「跳得好」的成見。

And instead ...

取而代之……

find out how your own body loves to move,

去找出你自己的身體喜歡怎麼動，

and find out that inner rhythm

找出那感覺很棒的內在節奏。

that feels so good.

Think more body ...

多想想身體……

less critique.

少去批評。

So you may ask, "Well, how do I access or unlock this dance magic?"

你可能會問：「我要如何 取得或解鎖這種舞蹈魔法？」

Well, once you have the perspective that life is dance,

嗯，一旦你能把人生視為舞蹈，

yeah?

對吧？

You'll begin to see dance everywhere around you, all day long,

你就會開始像我一樣， 看到舞蹈無時無刻無所不在。

like I do.

Like now.

比如現在，

Witness how you're sitting in front of me.

實際看見各位怎麼坐在我面前。

Your posture.

你們的姿勢。

Are both feet grounded?

兩腳都放在地上嗎？

Is one leg crossed over the other?

一隻腳跨在另一隻腳上嗎？

Where are your hands placed?

手放在哪裡？

Or envision ...

或者想像……

a parent rocking their child.

父母搖著他們的寶寶。

It's a playful flourish, right?

很好玩的華麗動作，對吧？

Tying your shoe.

綁鞋帶。

A grand gesture.

很堂皇的手勢。

Drinking a glass of water.

喝一杯水。

The stylized head release.

很有風格地放下頭。

So check out this proof of concept.

以下是個概念驗證。

In the first week of the worldwide lockdown in March 2020,

2020 年，全球封鎖的第一週，

I decided to teach this online follow-along dance class called SWEATFEST.

我決定在線上教跟著做的 舞蹈課 SWEATFEST。

I was hoping --

我希望——

(Cheers and applause)

（歡呼與掌聲）

I was hoping that a couple of friends would join in,

我希望一些朋友會加入，但，

but over the course of the next couple of weeks,

在接下來的幾週，

tens of thousands of people from all over the world

來自世界各地的數萬人

joined SWEATFEST ...

加入了 SWEATFEST……

turning our collective isolation

把我們集體的隔離孤立 轉變成一個全球社區。

into a worldwide community.

It was absolutely beautiful.

非常美麗。

People checked their critical minds

大家停下了批判想法，

and really unleashed that joy from within,

真正解放了內在的喜悅，

doing these goofy dance moves,

做出各種滑稽的舞蹈動作，

while the world was in disarray.

和外面世界的混亂成為對比。

Take a look.

來看看。

(Music)

（音樂）

(Music ends)

（音樂結束）

(Laughs)

（笑）

Who would have guessed that moves like the Pretty Pony

誰料得到那些像彩虹小馬 和鮑伯‧魯斯的動作

and the Bob Ross ...

would be so life-changing.

會有改變人生的力量。

(Laughter)

（笑聲）

So, I've been a student of dance for 42 years.

我當了四十二年的舞蹈學生。

My relationship with the art form runs deep and quite intimate.

我和這種藝術形式的關係 很深刻、很親密。

This helped me through trauma,

它協助我走出傷痛， 讓我能付得出房租，

it has paid my rent,

but most of all, it's been an unfaltering joy in my life.

最重要的，它一直是 我人生中毫不動搖的喜悅。

And that's why I'm here.

那就是我來此的原因， 因為我相信各位可以有更多喜悅，

Because I believe there's more joy for you,

only steps away,

就在幾步之外，

via simple and rudimentary moves

透過你已經知道的簡單 基本動作就可以達到。

that you already know.

So, I'd love to invite you to be your own choreographer.

所以，我要邀請各位， 做自己的編舞家。

Grab your kids or go solo,

拉你的孩子一起，或自己來，讓樂趣

and let fun and laughter push the boundaries of ridiculousness.

以及歡笑打破可笑的界限。

Who knows?

誰知道呢？

Maybe brushing your teeth

也許刷牙或攪拌起士通心粉

or whisking up mac and cheese

will become your new favorite dance move.

會成為你最愛的舞蹈動作。

And once you have a dance move or two or three or four under your belt,

一旦你口袋裡有了一、二、 三、四招舞蹈動作

respectfully call yourself a dancer ...

就可以很恭敬地稱自己為舞者了……

because you've earned it --

這是你掙得的——

and share those moves and that happiness with those around you,

並和你身邊的人分享 那些動作和快樂，

because a world of more dance

因為有更多舞蹈的世界

is a world of more joy.

就是有更多喜悅的世界。

(Music)

（音樂）

(Music stops)

（音樂停止）

(Music)

（音樂）

(Lyrics) Sit down and begin playing.

（歌詞）坐下並開始玩吧。

If you feel good about yourself and the world,

如果你對自己和世界的感覺很好，

it will show in your painting,

就會在你的繪畫中展現出來，

and all these little things will happen.

以及所有將會發生的小事。

(Music continues)

（音樂繼續）

(Music ends)

（音樂結束）

(Cheers and applause)

（歡呼及掌聲）

RH: Thank you.

講者：謝謝。

(Cheers and applause continue)

（歡呼及掌聲持續）