TEDSalon London Fall 2012
Andy Puddicombe: All it takes is 10 mindful minutes
Andy Puddicombe: Potrebno je samo 10 čuječnih minut
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Kdaj nazadnje niste počeli popolnoma ničesar celih 10 minut? Andy Puddicombe, strokovnjak za čuječnost, opisuje preobrazbeno moč prav tega: 10 minut na dan osvežite svoj um samo s tem, da ste čuječi in doživljate sedanji trenutek (Ni potrebno kadilo in neobičajni položaji.)
Andy Puddicombe - Mindfulness expert
Mindfulness expert Andy Puddicombe wants to make meditation accessible to everybody: for a happier, healthier you. Full bio
Mindfulness expert Andy Puddicombe wants to make meditation accessible to everybody: for a happier, healthier you. Full bio
Double-click the English transcript below to play the video.
00:16
We live in an incredibly busy world.
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Živimo v zelo aktivnem svetu.
00:18
The pace of life is often frantic, our minds are always busy,
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Življenjski tempo je pogosto zelo hiter, naš um je vedno aktiven
00:22
and we're always doing something.
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in ves čas nekaj počnemo.
00:24
So with that in mind, I'd like you just to take a moment
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Torej, s tem v mislih bi želel, da si vzamete trenutek
00:27
to think, when did you last take any time to do nothing?
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in pomislite kdaj ste si nazadnje vzeli čas, da bi počeli nič?
00:32
Just 10 minutes, undisturbed?
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Samo 10 minut v miru.
00:35
And when I say nothing, I do mean nothing.
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In ko pravim nič, tudi mislim nič.
00:37
So that's no emailing, texting, no Internet,
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Nič pošiljanja elektronske pošte, SMS-sov, nič interneta,
00:40
no TV, no chatting, no eating, no reading,
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nič TV, nič klepetanja, nič branja,
00:44
not even sitting there reminiscing about the past
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prav tako nič razmišljanja o preteklosti
00:46
or planning for the future.
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ali načrtovanja prihodnosti.
00:48
Simply doing nothing.
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Preprosto početi nič.
00:52
I see a lot of very blank faces. (Laughter)
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Vidim precej breizraznih obrazov. (Smeh)
00:54
My thinking is, you probably have to go a long way back.
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Predvidevam, da se boste morali vrniti daleč nazaj.
00:56
And this is an extraordinary thing, right?
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In to je zelo nenavadno, kajne?
00:58
We're talking about our mind.
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Govorimo o našem umu.
01:00
The mind, our most valuable and precious resource,
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Um, naše najbolj vredno in dragoceno sredstvo,
01:04
through which we experience every single moment of our life,
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skozi katerega doživimo prav vsak trenutek našega življenja.
01:08
the mind that we rely upon
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Um, na katerega se zanesemo, da bomo kot posamezniki
01:10
to be happy, content, emotionally stable as individuals,
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srečni, zadovoljni, čustveno trdni
01:15
and at the same time to be kind and thoughtful
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in istočasno prijazni, uvidevni
01:16
and considerate in our relationships with others.
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in pozorni v naših odnosih z drugimi.
01:21
This is the same mind that we depend upon
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To je tisti um, na katerega se zanašamo,
01:23
to be focused, creative, spontaneous,
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da bomo osredotočeni, kreativni, spontani
01:26
and to perform at our very best in everything that we do.
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in da bomo, v vsem kar počnemo, delovali najbolje.
01:30
And yet, we don't take any time out to look after it.
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In vendar si ne vzamemo nič časa, da bi poskrbeli zanj.
01:34
In fact, we spend more time looking after our cars,
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Pravzaprav porabimo več časa za skrb za naše avtomobile,
01:37
our clothes and our hair than we
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naša oblačila in naše lase, kot ga
01:40
— okay, maybe not our hair, but you see where I'm going.
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-- no ja, mogoče ne za naše lase, toda saj veste kaj mislim.
01:42
The result, of course, is that we get stressed.
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Rezultat je seveda, da smo pod pritiskom.
01:46
You know, the mind whizzes away like a washing machine
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Veste, um se vrti kot pralni stroj,
01:49
going round and round, lots of difficult, confusing emotions,
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okrog in okrog, veliko težav, zapletenih čustev,
01:52
and we don't really know how to deal with that,
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in ne vemo natančno, kako naj se s tem spoprimemo.
01:56
and the sad fact is that we are so distracted
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In žalostno dejstvo je, da smo tako raztreseni,
02:01
that we're no longer present in the world in which we live.
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da nismo več navzoči v svetu, v katerem živimo.
02:06
We miss out on the things that are most important to us,
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Zamujamo stvari, ki so za nas najpomembnejše
02:09
and the crazy thing is that everybody just assumes,
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in najbolj noro je, da vsi kar domnevamo,
02:12
well, that's the way life is, so we've just kind of got to get on with it.
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ah, takšno je pač življenje, moramo ga pač tako sprejeti.
02:14
That's really not how it has to be.
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Pa v resnici ni potrebno, da je tako.
02:17
So I was about 11 when I went along
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Torej, bil sem star kakšnih 11 let, ko sem šel zraven
02:19
to my first meditation class.
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na moj prvi tečaj meditacije.
02:22
And trust me, it had all the stereotypes that you can imagine,
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In verjemite mi, imel je vse stereotipe, ki si jih lahko predstavljate -
02:25
the sitting cross-legged on the floor,
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sedenje s prekrižanimi nogami na tleh,
02:27
the incense, the herbal tea, the vegetarians, the whole deal,
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kadilo, zeliščni čaj, vegetarijanci, cel paket.
02:30
but my mom was going and I was intrigued, so I went along with her.
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Toda moja mama je hodila tja in zanimalo me je, zato sem šel z njo.
02:34
I'd also seen a few kung fu movies, and secretly
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Videl sem tudi nekaj kung fu filmov in na skrivaj
02:37
I kind of thought I might be able to learn how to fly,
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sem nekako mislil, da se bom lahko naučil leteti.
02:39
but I was very young at the time.
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Ampak, takrat sem bil zelo mlad.
02:42
Now as I was there, I guess, like a lot of people,
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Ko sem bil tam, sem kot najbrž veliko ljudi,
02:46
I assumed that it was just an aspirin for the mind.
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domneval, da je to kot aspirin za um.
02:49
You get stressed, you do some meditation.
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Ko si pod pritiskom, malo meditiraš.
02:51
I hadn't really thought that it could be sort of preventative in nature,
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Nisem razmišljal, da bi bilo to lahko po naravi preventivno,
02:55
until I was about 20, when a number of things happened
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dokler nisem bil star okoli 20 let. Takrat se je
02:58
in my life in quite quick succession,
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v mojem življenju, v kratkem času, zgodilo kar precej stvari,
03:01
really serious things which just flipped my life upside down
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zares resnih stvari, ki so moje življenje obrnile na glavo.
03:05
and all of a sudden I was inundated with thoughts,
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In naenkrat sem bil preplavljen z mislimi,
03:08
inundated with difficult emotions that I didn't know how to cope with.
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preplavljen s težkimi čustvi, s katerimi se nisem znal soočiti.
03:11
Every time I sort of pushed one down,
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Vsakič ko sem eno nekako potisni,
03:13
another one would just sort of pop back up again.
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se je nekako spet pojavila druga.
03:15
It was a really very stressful time.
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Res je bil zelo stresno obdobje.
03:17
I guess we all deal with stress in different ways.
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Verjetno se vsak od nas drugače sooča s stresom.
03:21
Some people will bury themselves in work,
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Nekateri ljudje se zakopljejo v delo,
03:24
grateful for the distraction.
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hvaležni, da jim odvrne pozornost.
03:26
Others will turn to their friends, their family, looking for support.
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Drugi se obrnejo na svoje prijatelje, svojo družino in v tem poiščejo podporo.
03:29
Some people hit the bottle, start taking medication.
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Nekateri začnejo piti, jemati zdravila.
03:33
My own way of dealing with it was to become a monk.
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Jaz pa sem se soočil tako, da sem postal menih.
03:36
So I quit my degree, I headed off to the Himalayas,
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Torej, prekinil sem študij in se odpravil proti Himalaji.
03:40
I became a monk, and I started studying meditation.
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Postal sem menih in začel proučevati meditacijo.
03:44
People often ask me what I learned from that time.
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Ljudje me pogosto sprašujejo kaj sem se takrat naučil.
03:48
Well, obviously it changed things.
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No, očitno so se stvari precej spremenile.
03:50
Let's face it, becoming a celibate monk
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Postati spolno vzdržen menih, gotovo
03:52
is going to change a number of things.
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spremeni veliko stvari.
03:54
But it was more than that.
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Toda bilo je več kot to.
03:57
It taught me -- it gave me a greater appreciation,
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Naučilo me je -- dalo mi je večjo hvaležnost,
04:00
an understanding for the present moment.
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razumevanje sedanjega trenutka.
04:03
By that I mean not being lost in thought,
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S tem mislim, da nismo izgubljeni v misli,
04:07
not being distracted,
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nismo raztreseni,
04:09
not being overwhelmed by difficult emotions,
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nismo prevzeti s težkimi čustvi,
04:13
but instead learning how to be in the here and now,
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ampak se namesto tega učimo, kako biti tu in zdaj,
04:17
how to be mindful, how to be present.
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kako biti čuječni, kako biti navzoči.
04:20
I think the present moment is so underrated.
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Menim, da je sedanji trenutek zelo podcenjen.
04:23
It sounds so ordinary, and yet we spend so little time
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Zveni tako vsakdanje, in vendar tako malo časa preživimo
04:27
in the present moment that it's anything but ordinary.
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v sedanjem trenutku, da je vse prej kot vsakdanje.
04:31
There was a research paper that came out of Harvard,
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Na Harvardu so pred kratkim objavili raziskavo,
04:33
just recently, that said on average our minds
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ki je pokazala, da je naš um v povprečju
04:36
are lost in thought almost 47 percent of the time.
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izgubljen v mislih 47 % časa.
04:40
Forty-seven percent.
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Sedeminštirideset odstotkov.
04:42
At the same time, this sort of constant mind-wandering
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Istočasno pa je to, stalno beganje uma,
04:45
is also a direct cause of unhappiness.
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neposreden vzrok za nesrečnost.
04:48
Now we're not here for that long anyway,
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Že tako nismo dolgo časa tukaj,
04:52
but to spend almost half of our life lost in thought
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da pa poleg tega preživimo skoraj pol našega življenja izgubljeni v mislih
04:57
and potentially quite unhappy,
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in morebiti precej nesrečni,
04:59
dunno, it just kind of seems tragic, actually,
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ne vem, to je pravzaprav kar nekako tragično.
05:02
especially when there's something we can do about it,
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Še posebej, ker lahko nekaj naredimo,
05:05
when there's a positive, practical, achievable,
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ker obstaja pozitivna, praktična, dosegljiva,
05:09
scientifically proven technique
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znanstveno dokazana tehnika,
05:11
which allows our mind to be more healthy,
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ki našemu umu omogoča, da je bolj zdrav,
05:14
to be more mindful and less distracted.
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da je bolj čuječ in manj raztresen.
05:18
And the beauty of it is that even though
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In najlepše je, da kljub temu,
05:20
it need only take about 10 minutes a day,
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da potrebujemo samo kakšnih 10 minut na dan,
05:23
it impacts our entire life.
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vpliva na naše celotno življenje.
05:26
But we need to know how to do it.
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Toda moramo vedeti, kako to izvesti.
05:28
We need an exercise. We need a framework
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Potrebujemo vajo. Potrebujemo okvir,
05:31
to learn how to be more mindful.
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da se naučimo kako biti bolj čuječni.
05:33
That's essentially what meditation is.
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To je v bistvu meditacija.
05:34
It's familiarizing ourselves with the present moment.
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Spoznavati se s sedanjim trenutkom.
05:37
But we also need to know how to approach it
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Moramo pa tudi vedeti, kako se tega lotiti
05:39
in the right way to get the best from it.
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na pravi način, da dobimo najboljše rezultate.
05:42
And that's what these are for, in case you've been wondering,
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In zato imam tole, če še se spraševali o tem.
05:44
because most people assume
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Večina ljudi domneva,
05:47
that meditation is all about stopping thoughts,
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da z meditacijo zaustavimo misli,
05:50
getting rid of emotions, somehow controlling the mind,
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se svobodimo čustev, nekako nadzorujemo um,
05:53
but actually it's quite different from that.
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toda v resnici je precej drugače.
05:56
It's more about stepping back,
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Gre bolj za to, da stopimo korak nazaj,
05:58
seeing the thought clearly,
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misel vidimo bolj jasno,
06:00
witnessing it coming and going, emotions coming and going
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smo priča temu kako prihaja in odhaja, čustva prihajajo in odhajajo,
06:03
without judgment, but with a relaxed, focused mind.
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brez obsojanja, s sproščenim in osredotočenim umom.
06:09
So for example, right now,
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Torej na primer, če se zdaj
06:11
if I focus too much on the balls, then there's no way
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preveč osredotočim na žogice, ni mogoče,
06:14
that I can relax and talk to you at the same time.
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da sem sproščen in vam istočasno predavam.
06:16
Equally, if I relax too much talking to you,
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In enako, če se preveč sprostim, ko predavam,
06:19
then there's no way I can focus on the balls. I'm going to drop them.
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ni mogoče, da se osredotočim na žogice. Spustil jih bom.
06:22
Now in life, and in meditation, there'll be times
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Tako v življenju, kot v meditaciji se zgodi,
06:25
when the focus becomes a little bit too intense,
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da osredotočenje postane nekoliko preveč intenzivno
06:28
and life starts to feel a bit like this.
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in življenje postane nekako takšno.
06:32
It's a very uncomfortable way to live life,
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Zelo neprijetno je živeti življenje,
06:34
when you get this tight and stressed.
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ko smo tako napeti in pod pritiskom.
06:36
At other times, we might take our foot off the gas a little bit too much,
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Drugič spet lahko malo preveč umaknemo nogo s plina
06:39
and things just become a sort of little bit like this.
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in stvari postanejo nekako takšne.
06:42
Of course in meditation — (Snores) —
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Seveda med meditacijo - (Smrčanje) -
06:45
we're going to end up falling asleep.
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bomo zaspali.
06:47
So we're looking for a balance, a focused relaxation
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Iščemo torej ravnotežje, osredotočeno sproščenost,
06:50
where we can allow thoughts to come and go
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ko mislim dovolimo, da pridejo in gredo
06:52
without all the usual involvement.
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brez običajne vpletenosti.
06:55
Now, what usually happens when we're learning to be mindful
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Ko se učimo biti čuječni, nas ponavadi
06:58
is that we get distracted by a thought.
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zmoti misel.
07:02
Let's say this is an anxious thought.
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Recimo, da gre za zaskrbljujočo misel.
07:03
So everything's going fine, and then we see the anxious thought,
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Vse gre torej krasno in naenkrat zagledamo zaskrbljujočo misel
07:06
and it's like, "Oh, didn't realize I was worried about that."
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in pomislimo: "Oh, nisem vedel, da me to skrbi."
07:08
You go back to it, repeat it. "Oh, I am worried.
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Vrnemo se k njej in jo ponovimo. "Oh, zaskrbljen sem.
07:10
Oh, I really am worried. Wow, there's so much anxiety."
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Oh, resnično sem zaskrbljen. Vau, tukaj je toliko zaskrbljenosti."
07:13
And before we know it, right,
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In, preden se zavemo,
07:15
we're anxious about feeling anxious.
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nas skrbi zaradi zaskrbljenosti.
07:20
You know, this is crazy. We do this all the time,
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Veste, to je noro. To počnemo ves čas,
07:22
even on an everyday level.
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vsak dan.
07:24
If you think about the last time, I dunno,
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Če se spomnite, ne vem, kdaj se vam je
07:27
you had a wobbly tooth.
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zadnjič majal zob.
07:29
You know it's wobbly, and you know that it hurts.
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Veste, da se maje in veste da boli.
07:33
But what do you do every 20, 30 seconds?
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Toda kaj naredite vsake 20, 30 sekund?
07:36
(Mumbling) It does hurt. And we reinforce the storyline, right?
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(Mrmranje) Res boli. In tako še utrdimo zaplet.
07:42
And we just keep telling ourselves,
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In še kar naprej si to govorimo
07:44
and we do it all the time. And it's only in learning
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in to počnemo ves čas. In samo, če se naučimo
07:45
to watch the mind in this way that we can start to let go
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opazovati svoj um na tak način, lahko začnemo opuščati
07:49
of those storylines and patterns of mind.
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te zaplete in vzorce uma.
07:52
But when you sit down and you watch the mind in this way,
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Toda, ko sedemo in začnemo opazovati um na tak način,
07:54
you might see many different patterns.
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bomo lahko videli različne vzorce.
07:56
You might find a mind that's really restless and --
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Lahko ugotovimo, da je um resnično nemiren in --
07:59
the whole time.
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ves čas.
08:01
Don't be surprised if you feel a bit agitated in your body
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Ne bodite presenečeni, če boste čutili vzemirjenost v telesu,
08:04
when you sit down to do nothing and your mind feels like that.
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ko boste sedli z namenom, da ne bi počeli nič in vaš um občutite tako.
08:08
You might find a mind that's very dull
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Lahko ugotovite, da je um zelo pust
08:10
and boring, and it's just, almost mechanical,
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in dolgočasen in skoraj mehaničen.
08:13
it just seems it's as if you're
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Izgleda kot da
08:15
getting up, going to work, eat, sleep, get up, work.
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vstanete, greste na delo, jeste, spite, vstanete, delo.
08:18
Or it might just be that one little nagging thought
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Ali pa se ena nadležna misel
08:21
that just goes round and round and round your mind.
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vrti okrog in okrog v vašem umu.
08:26
Well, whatever it is, meditation offers
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Karkoli že je, meditacija ponuja
08:29
the opportunity, the potential to step back
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priložnost, možnost, da stopimo korak nazaj
08:33
and to get a different perspective,
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in pogledamo z drugega zornega kota
08:36
to see that things aren't always as they appear.
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ter vidimo, da stvari niso vedno takšne kot izgledajo.
08:40
We can't change
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Ne moremo spremeniti
08:42
every little thing that happens to us in life,
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vsake najmanjše stvari, ki se zgodi v našem življenju,
08:46
but we can change the way that we experience it.
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lahko pa spremenimo kako jo bomo doživeli.
08:50
That's the potential of meditation, of mindfulness.
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To je potencial meditacije, čuječnosti.
08:53
You don't have to burn any incense,
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Ni potrebno, da prižigate kadilo
08:56
and you definitely don't have to sit on the floor.
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in nikakor ni potrebno, da sedite na tleh.
08:58
All you need to do is to take 10 minutes out a day
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Vse kar je potrebno je, da si vzamete 10 minut časa na dan,
09:02
to step back, to familiarize yourself with the present moment
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da stopite korak nazaj, da se spoznate s sedanjim trenutkom,
09:06
so that you get to experience a greater sense
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in da tako občutite večji pomen
09:08
of focus, calm and clarity in your life.
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osredotočenja, miru in jasnosti v vašem življenju.
09:13
Thank you very much. (Applause)
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Najlepša hvala. (Ploskanje)
ABOUT THE SPEAKER
Andy Puddicombe - Mindfulness expertMindfulness expert Andy Puddicombe wants to make meditation accessible to everybody: for a happier, healthier you.
Why you should listen
Andy Puddicombe wants you to take a break -- not just from work, but from your own mind, which is so full of anxieties about the world and anxieties about its own anxieties. To help you do that, Puddicombe, a former Buddhist monk, co-founded Headspace, a project to make meditation more accessible to more people in their everyday lives. Puddicombe also writes prolifically for the Huffington Post and the Guardian, on the benefits of mindful thinking for healthy living.
Andy Puddicombe | Speaker | TED.com