TEDSalon London Fall 2012
Andy Puddicombe: All it takes is 10 mindful minutes
Endi Padikomb (Andy Puddicombe): Potrebno je samo 10 minuta dnevno
Filmed:
Readability: 3.2
11,093,399 views
Kada poslednji put ništa niste radili celih 10 minuta? Bez slanja poruka, priče ili čak razmišljanja? Ekspert za svesnost, Endi Padikomb, objašnjava moć transformacije koju to nosi u sebi: desetominutno osvežavanje uma pomoću jednostavnog vežbanja svesti i doživljaja sadašnjeg momenta. (Bez potrebe za tamjanom i sedenjem u čudnim položajima.)
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 u neverovatno užurbanom svetu.
00:18
The pace of life is often frantic, our minds are always busy,
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Tempo života je često mahnit,
naši umovi su uvek okupirani
naši umovi su uvek okupirani
00:22
and we're always doing something.
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i stalno nešto radimo.
00:24
So with that in mind, I'd like you just to take a moment
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Imajući to u vidu,
želim da na momenat razmislite
želim da na momenat razmislite
00:27
to think, when did you last take any time to do nothing?
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kada poslednji put niste ništa radili?
00:32
Just 10 minutes, undisturbed?
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Samo 10 minuta bez uznemiravanja?
00:35
And when I say nothing, I do mean nothing.
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Kad kažem ništa,
zaista mislim ništa.
zaista mislim ništa.
00:37
So that's no emailing, texting, no Internet,
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Znači bez slanja poruka,
mejlova, interneta,
mejlova, interneta,
00:40
no TV, no chatting, no eating, no reading,
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TV-a, priče, hrane, čitanja,
00:44
not even sitting there reminiscing about the past
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čak ni podsećanja na prošlost
00:46
or planning for the future.
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ili planiranja budućnosti.
00:48
Simply doing nothing.
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Jednostavno, ništa.
00:52
I see a lot of very blank faces. (Laughter)
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Vidim mnogo bezizražajnih lica.
(Smeh)
(Smeh)
00:54
My thinking is, you probably have to go a long way back.
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Verovatno se to desilo
pre mnogo vremena.
pre mnogo vremena.
00:56
And this is an extraordinary thing, right?
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To je vrlo neobično, zar ne?
00:58
We're talking about our mind.
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Govorimo o našim umovima.
01:00
The mind, our most valuable and precious resource,
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Um, to je nešto
najvrednije i najdragocenije,
najvrednije i najdragocenije,
01:04
through which we experience every single moment of our life,
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putem uma doživljavamo
svaki pojedinačni momenat
svaki pojedinačni momenat
01:08
the mind that we rely upon
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u svojim životima,
na njega se oslanjamo da bismo
na njega se oslanjamo da bismo
01:10
to be happy, content, emotionally stable as individuals,
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bili srećni, zadovoljni,
emotivno stabilni kao pojedinci
emotivno stabilni kao pojedinci
01:15
and at the same time to be kind and thoughtful
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i u isto vreme smo
ljubazni, promišljeni
ljubazni, promišljeni
01:16
and considerate in our relationships with others.
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i obzirni u svojim odnosima sa drugima.
01:21
This is the same mind that we depend upon
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To je isti onaj um od kog zavisimo
01:23
to be focused, creative, spontaneous,
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da postignemo fokusiranost,
kreativnost, spontanost
kreativnost, spontanost
01:26
and to perform at our very best in everything that we do.
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i da uradimo najbolje
sve što možemo da radimo.
sve što možemo da radimo.
01:30
And yet, we don't take any time out to look after it.
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A ipak, ne posvećujemo vreme
negovanju uma.
negovanju uma.
01:34
In fact, we spend more time looking after our cars,
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U stvari, više vremena posvećujemo
brizi o svojim automobilima,
brizi o svojim automobilima,
01:37
our clothes and our hair than we
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odeći i frizuri nego
01:40
— okay, maybe not our hair, but you see where I'm going.
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- OK, možda ne o frizuri,
ali shvatate šta hoću da kažem.
ali shvatate šta hoću da kažem.
01:42
The result, of course, is that we get stressed.
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Rezultat je da smo pod stresom.
01:46
You know, the mind whizzes away like a washing machine
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U umu se vrte razne misli
kao u mašini za pranje veša,
kao u mašini za pranje veša,
01:49
going round and round, lots of difficult, confusing emotions,
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idu ukrug, mnogo teških,
konfuznih emocija
konfuznih emocija
01:52
and we don't really know how to deal with that,
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i zaista ne znamo kako
da se borimo sa tim
da se borimo sa tim
01:56
and the sad fact is that we are so distracted
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i tužna je činjenica
da smo tako poremećeni
da smo tako poremećeni
02:01
that we're no longer present in the world in which we live.
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da nismo više prisutni
u svetu u kom živimo.
u svetu u kom živimo.
02:06
We miss out on the things that are most important to us,
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Propuštamo stvari koje su nam najvažnije
02:09
and the crazy thing is that everybody just assumes,
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i ludo je da svako samo pretpostavlja
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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da je život takav i
samo treba tako nastaviti.
samo treba tako nastaviti.
02:14
That's really not how it has to be.
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A to nije tako.
02:17
So I was about 11 when I went along
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Imao sam 11 godina kada sam otišao
02:19
to my first meditation class.
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na svoj prvi čas meditacije.
02:22
And trust me, it had all the stereotypes that you can imagine,
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Verujte mi, tu je bilo svih stereotipa
koje možete zamisliti,
koje možete zamisliti,
02:25
the sitting cross-legged on the floor,
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sedenje sa prekrštenim nogama na podu,
02:27
the incense, the herbal tea, the vegetarians, the whole deal,
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tamjan, biljni čaj, vegetarijanci,
sve to,
sve to,
02:30
but my mom was going and I was intrigued, so I went along with her.
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ali moja mama je išla i zanimalo me je to,
pa sam pošao sa njom.
pa sam pošao sa njom.
02:34
I'd also seen a few kung fu movies, and secretly
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Gledao sam i par kung fu filmova
i potajno sam se nadao
i potajno sam se nadao
02:37
I kind of thought I might be able to learn how to fly,
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da ću možda naučiti
kako da letim,
kako da letim,
02:39
but I was very young at the time.
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tada sam bio vrlo mlad.
02:42
Now as I was there, I guess, like a lot of people,
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Kao i ostali ljudi tamo,
pretpostavljao sam
pretpostavljao sam
02:46
I assumed that it was just an aspirin for the mind.
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da je to samo aspirin za um.
02:49
You get stressed, you do some meditation.
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Pod stresom si,
pa malo meditiraš.
pa malo meditiraš.
02:51
I hadn't really thought that it could be sort of preventative in nature,
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Nisam mislio da bi to moglo biti
neka vrsta preventive,
neka vrsta preventive,
02:55
until I was about 20, when a number of things happened
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dok nisam napunio 20 godina
i kad su mi se desile brojne stvari
i kad su mi se desile brojne stvari
02:58
in my life in quite quick succession,
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u kratkom periodu,
03:01
really serious things which just flipped my life upside down
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zaista ozbiljne stvari koje su
izokrenule moj život
izokrenule moj život
03:05
and all of a sudden I was inundated with thoughts,
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i iznenada sam bio preplavljen mislima
03:08
inundated with difficult emotions that I didn't know how to cope with.
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i teškim emocijama sa kojima
nisam znao da se izborim.
nisam znao da se izborim.
03:11
Every time I sort of pushed one down,
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Svaki put kada bih gurnuo jednu dole
03:13
another one would just sort of pop back up again.
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druga bi se pojavila ponovo.
03:15
It was a really very stressful time.
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Bio je to zaista stresan period.
03:17
I guess we all deal with stress in different ways.
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Svi se borimo sa stresom
na razne načine.
na razne načine.
03:21
Some people will bury themselves in work,
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Neki ljudi se zatrpaju poslom,
03:24
grateful for the distraction.
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zahvalni za uzurpaciju.
03:26
Others will turn to their friends, their family, looking for support.
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Drugi se okrenu prijateljima, porodici,
gledaju da nađu pomoć.
gledaju da nađu pomoć.
03:29
Some people hit the bottle, start taking medication.
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Neki dohvate flašu,
neki lekove.
neki lekove.
03:33
My own way of dealing with it was to become a monk.
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Moj način borbe sa tim je bio
da sam postao monah.
da sam postao monah.
03:36
So I quit my degree, I headed off to the Himalayas,
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Ostavio sam studije,
otišao na Himalaje,
otišao na Himalaje,
03:40
I became a monk, and I started studying meditation.
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postao monah i počeo
da proučavam meditaciju.
da proučavam meditaciju.
03:44
People often ask me what I learned from that time.
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Često me pitaju šta sam
naučio u tom periodu.
naučio u tom periodu.
03:48
Well, obviously it changed things.
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Očigledno, to je promenilo stvari.
03:50
Let's face it, becoming a celibate monk
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Iskreno, postati monah u celibatu
03:52
is going to change a number of things.
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znači i promenu mnogih stvari.
03:54
But it was more than that.
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Ali, bilo je i više od toga.
03:57
It taught me -- it gave me a greater appreciation,
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Naučilo me je -
dalo mi je veću zahvalnost
dalo mi je veću zahvalnost
04:00
an understanding for the present moment.
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i razumevanje sadašnjeg momenta.
04:03
By that I mean not being lost in thought,
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Pod tim mislim ne izgubiti se u mislima,
04:07
not being distracted,
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ne biti ometan,
04:09
not being overwhelmed by difficult emotions,
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ne biti preplavljen teškim emocijama,
04:13
but instead learning how to be in the here and now,
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već umesto toga naučiti
kako biti ovde i sad
kako biti ovde i sad
04:17
how to be mindful, how to be present.
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kako biti svestan, prisutan.
04:20
I think the present moment is so underrated.
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Mislim da je sadašnji momenat potcenjen.
04:23
It sounds so ordinary, and yet we spend so little time
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Zvuči obično, ali provodimo
tako malo vremena
tako malo vremena
04:27
in the present moment that it's anything but ordinary.
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u sadašnjem trenutku,
koji je sve samo ne običan.
koji je sve samo ne običan.
04:31
There was a research paper that came out of Harvard,
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Nedavno istraživanje sa Harvarda
04:33
just recently, that said on average our minds
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pokazuje da je naš um
prosečno izgubljen
prosečno izgubljen
04:36
are lost in thought almost 47 percent of the time.
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u mislima skoro 47 posto
ukupnog vremena.
ukupnog vremena.
04:40
Forty-seven percent.
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47 posto.
04:42
At the same time, this sort of constant mind-wandering
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U isto vreme, ovo konstantno
vrludanje uma
vrludanje uma
04:45
is also a direct cause of unhappiness.
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je direktan uzrok tuge.
04:48
Now we're not here for that long anyway,
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Nismo ovde tako dugo,
04:52
but to spend almost half of our life lost in thought
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ali provesti skoro pola svog života
izgubljen u mislima
izgubljen u mislima
04:57
and potentially quite unhappy,
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i potencijano biti prilično tužan,
04:59
dunno, it just kind of seems tragic, actually,
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deluje tragično,
05:02
especially when there's something we can do about it,
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posebno ako postoji nešto
što možemo da preduzmemo,
što možemo da preduzmemo,
05:05
when there's a positive, practical, achievable,
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postoji pozitivna, praktična, moguća
05:09
scientifically proven technique
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naučno dokazana tehnika
05:11
which allows our mind to be more healthy,
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koja našem umu dopušta
da bude zdraviji,
da bude zdraviji,
05:14
to be more mindful and less distracted.
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mnogo više svestan i manje ometan.
05:18
And the beauty of it is that even though
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Lepota toga je da iako
05:20
it need only take about 10 minutes a day,
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je potrebno samo
oko 10 minuta dnevno,
oko 10 minuta dnevno,
05:23
it impacts our entire life.
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to utiče na naš ceo život.
05:26
But we need to know how to do it.
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Ali potrebno je da znamo
kako to da radimo.
kako to da radimo.
05:28
We need an exercise. We need a framework
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Potrebna nam je vežba, način
05:31
to learn how to be more mindful.
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da bismo naučili da budemo više pažljivi.
05:33
That's essentially what meditation is.
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To je osnova meditacije.
05:34
It's familiarizing ourselves with the present moment.
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Ona nas zbližava
sa sadašnjim trenutkom.
sa sadašnjim trenutkom.
05:37
But we also need to know how to approach it
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Takođe potrebno je
da znamo kako joj prići
da znamo kako joj prići
05:39
in the right way to get the best from it.
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na pravi način
da bismo dobili najviše.
da bismo dobili najviše.
05:42
And that's what these are for, in case you've been wondering,
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Za to mi služi ovo,
ako ste se pitali,
ako ste se pitali,
05:44
because most people assume
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jer mnogi ljudi pretpostavljaju
05:47
that meditation is all about stopping thoughts,
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da je meditacija u stvari
zaustavljanje misli,
zaustavljanje misli,
05:50
getting rid of emotions, somehow controlling the mind,
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oslobađanje od emocija,
neki način kontrole uma,
neki način kontrole uma,
05:53
but actually it's quite different from that.
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a u stvari,
ona je nešto sasvim drugo.
ona je nešto sasvim drugo.
05:56
It's more about stepping back,
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Više je reč o odvajanju,
05:58
seeing the thought clearly,
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videti misao jasno,
06:00
witnessing it coming and going, emotions coming and going
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svedočenje da ona dolazi i odlazi,
emocije dolaze i odlaze
emocije dolaze i odlaze
06:03
without judgment, but with a relaxed, focused mind.
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bez prosuđivanja, već sa relaksiranim,
fokusiranim umom.
fokusiranim umom.
06:09
So for example, right now,
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Na primer, sada
06:11
if I focus too much on the balls, then there's no way
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ako se fokusiram previše na lopte,
onda je neizvodljivo
onda je neizvodljivo
06:14
that I can relax and talk to you at the same time.
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da se opustim
i pričam sa vama istovremeno.
i pričam sa vama istovremeno.
06:16
Equally, if I relax too much talking to you,
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Isto tako, ako se previše
opustim dok pričam,
opustim dok pričam,
06:19
then there's no way I can focus on the balls. I'm going to drop them.
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onda nema načina da se fokusiram na lopte.
Ispustiću ih.
Ispustiću ih.
06:22
Now in life, and in meditation, there'll be times
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U životu i u meditaciji,
biće perioda
biće perioda
06:25
when the focus becomes a little bit too intense,
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kada fokus postane preintenzivan
06:28
and life starts to feel a bit like this.
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i život počinjemo da osećamo pomalo ovako.
06:32
It's a very uncomfortable way to live life,
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Vrlo je neugodno tako živeti,
06:34
when you get this tight and stressed.
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kada postanete tako stisnuti i pod stresom.
06:36
At other times, we might take our foot off the gas a little bit too much,
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U drugim periodima,
možemo se previše opustiti
možemo se previše opustiti
06:39
and things just become a sort of little bit like this.
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i stvari pomalo postanu ovakve.
06:42
Of course in meditation — (Snores) —
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Svakako u meditaciji -
(Hrče) -
(Hrče) -
06:45
we're going to end up falling asleep.
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završićemo u snu.
06:47
So we're looking for a balance, a focused relaxation
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Tako da tražimo da postignemo balans,
fokusiranu relaksaciju
fokusiranu relaksaciju
06:50
where we can allow thoughts to come and go
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gde možemo svojim mislima
da dopustimo da dođu i odu,
da dopustimo da dođu i odu,
06:52
without all the usual involvement.
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bez uobičajenog mešanja.
06:55
Now, what usually happens when we're learning to be mindful
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Obično kada učimo
da postignemo pažnju
da postignemo pažnju
06:58
is that we get distracted by a thought.
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dešava se da nas misli ometaju.
07:02
Let's say this is an anxious thought.
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Recimo to je neka anksiozna misao.
07:03
So everything's going fine, and then we see the anxious thought,
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Sve ide glatko i kada
uočimo anksioznu misao,
uočimo anksioznu misao,
07:06
and it's like, "Oh, didn't realize I was worried about that."
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to je kao: "Oh, nisam znao
da se brinem oko toga."
da se brinem oko toga."
07:08
You go back to it, repeat it. "Oh, I am worried.
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Vratiš se, ponoviš to.
"Oh, brinem se.
"Oh, brinem se.
07:10
Oh, I really am worried. Wow, there's so much anxiety."
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Zaista se brinem.
Tu ima mnogo briga."
Tu ima mnogo briga."
07:13
And before we know it, right,
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I pre nego što se osvestimo,
07:15
we're anxious about feeling anxious.
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brinemo se
jer smo zabrinuti.
jer smo zabrinuti.
07:20
You know, this is crazy. We do this all the time,
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Znate, to je ludo.
Stalno to radimo,
Stalno to radimo,
07:22
even on an everyday level.
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čak svakog dana.
07:24
If you think about the last time, I dunno,
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Setite se poslednjeg puta
07:27
you had a wobbly tooth.
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kada ste imali klimav zub.
07:29
You know it's wobbly, and you know that it hurts.
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Znate da se klima,
znate da boli.
znate da boli.
07:33
But what do you do every 20, 30 seconds?
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A šta radite svakih 20, 30 sekundi?
07:36
(Mumbling) It does hurt. And we reinforce the storyline, right?
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(Mrmlja) Zaista boli.
Potpomažemo priču, zar ne?
Potpomažemo priču, zar ne?
07:42
And we just keep telling ourselves,
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Nastavljamo da govorimo to sebi
07:44
and we do it all the time. And it's only in learning
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i to radimo sve vreme.
Samo kroz učenje da
Samo kroz učenje da
07:45
to watch the mind in this way that we can start to let go
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um posmatramo na ovakav način,
možemo da pustimo
možemo da pustimo
07:49
of those storylines and patterns of mind.
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takve priče i načine ponašanja uma.
07:52
But when you sit down and you watch the mind in this way,
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Kad sednete i posmatrate um
na ovaj način
na ovaj način
07:54
you might see many different patterns.
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možete da uvidite
mnoge različite obrasce.
mnoge različite obrasce.
07:56
You might find a mind that's really restless and --
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Možete otkriti da je um
zaista nemiran i -
zaista nemiran i -
07:59
the whole time.
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sve vreme.
08:01
Don't be surprised if you feel a bit agitated in your body
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Nemojte se iznenaditi ako se osećate
pomalo uznemireno u svom telu
pomalo uznemireno u svom telu
08:04
when you sit down to do nothing and your mind feels like that.
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kada sednete da ne radite ništa
i vaš um se tako oseća.
i vaš um se tako oseća.
08:08
You might find a mind that's very dull
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Možete otkriti um koji je vrlo dosadan
08:10
and boring, and it's just, almost mechanical,
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i skoro pa je sve mehanički,
08:13
it just seems it's as if you're
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deluje kao da se samo probudite,
08:15
getting up, going to work, eat, sleep, get up, work.
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odete na posao, jedete,
spavate, ustanete, radite.
spavate, ustanete, radite.
08:18
Or it might just be that one little nagging thought
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Ili možda se ona jedna
kljucajuća misao
kljucajuća misao
08:21
that just goes round and round and round your mind.
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vrti u vašem umu.
08:26
Well, whatever it is, meditation offers
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Bez obzira šta je u pitanju,
meditacija nudi
meditacija nudi
08:29
the opportunity, the potential to step back
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mogućnost, potencijal
da se odmaknemo
da se odmaknemo
08:33
and to get a different perspective,
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i sagledamo stvari
iz druge perspektive,
iz druge perspektive,
08:36
to see that things aren't always as they appear.
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da vidimo da stvari nisu
uvek onakve kao što deluju.
uvek onakve kao što deluju.
08:40
We can't change
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Ne možemo promeniti
08:42
every little thing that happens to us in life,
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svaku malu stvar
koja nam se dešava u životu,
koja nam se dešava u životu,
08:46
but we can change the way that we experience it.
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ali možemo promeniti način
na koji je doživljavamo.
na koji je doživljavamo.
08:50
That's the potential of meditation, of mindfulness.
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To je potencijal meditacije,
sabranosti.
sabranosti.
08:53
You don't have to burn any incense,
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Ne morate da zapalite
nikakav tamjan
nikakav tamjan
08:56
and you definitely don't have to sit on the floor.
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i definitivno ne morate
da sedite na podu.
da sedite na podu.
08:58
All you need to do is to take 10 minutes out a day
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Sve što treba je da se
svakog dana 10 minuta
svakog dana 10 minuta
09:02
to step back, to familiarize yourself with the present moment
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odvojite, da se zbližite
sa sadašnjim trenutkom
sa sadašnjim trenutkom
09:06
so that you get to experience a greater sense
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da biste osetili
09:08
of focus, calm and clarity in your life.
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intezivniji fokus,
mir i jasnoću u svom životu.
mir i jasnoću u svom životu.
09:13
Thank you very much. (Applause)
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Hvala mnogo.
(Aplauz)
(Aplauz)
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