TEDSalon London Fall 2012
Andy Puddicombe: All it takes is 10 mindful minutes
安迪 普迪科姆（Andy Puddicombe）：只需专注10分钟
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上一次您10分钟什么都不做是什么时候？处于在一个没有短信、交谈、或思考的状况下？心灵专注专家安迪普迪科姆（Andy Puddicombe）描述的变革能力，只需这么做：每天清爽大脑（心灵）十分钟,只需专注和感悟“现在”。（不需要点焚香或者奇怪地打坐。）
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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我们生活在一个异常纷杂的世界。
00:18
The pace of life is often frantic, our minds are always busy,
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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，
00:22
and we're always doing something.
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而我们每时每刻都在做着事情
00:24
So with that in mind, I'd like you just to take a moment
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记住这点的同时，我希望你们能拿出一小会儿时间，
00:27
to think, when did you last take any time to do nothing?
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来想想，上一次自己什么都不做是什么时候？
00:32
Just 10 minutes, undisturbed?
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仅仅10分钟，毫无干扰地？
00:35
And when I say nothing, I do mean nothing.
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当我说什么都不做，就是什么都不做。
00:37
So that's no emailing, texting, no Internet,
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没有电子邮件、短信，没有互联网，
00:40
no TV, no chatting, no eating, no reading,
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没有电视、聊天、食物、阅读，
00:44
not even sitting there reminiscing about the past
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甚至不包括坐着回想过去
00:46
or planning for the future.
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或者思考将来。
00:48
Simply doing nothing.
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只是什么都不做。
00:52
I see a lot of very blank faces. (Laughter)
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我看到你们中很多茫然的脸。（笑声）
00:54
My thinking is, you probably have to go a long way back.
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我的想法是，你们很可能要往后退很大一步。
00:56
And this is an extraordinary thing, right?
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而这是一件很离奇的事情，对吧？
00:58
We're talking about our mind.
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我们说的是我们的大脑（心灵）。
01:00
The mind, our most valuable and precious resource,
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大脑（心灵），对我们来说最珍贵的东西，
01:04
through which we experience every single moment of our life,
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我们通过它来体验生活中的每一个时刻，
01:08
the mind that we rely upon
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全靠它（心灵）
01:10
to be happy, content, emotionally stable as individuals,
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我们作为一个个体，能感到幸福、满足、情感稳定，
01:15
and at the same time to be kind and thoughtful
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同时在我们与他人的关系中
01:16
and considerate in our relationships with others.
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变得善良与体贴。
01:21
This is the same mind that we depend upon
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靠着这个大脑（心灵）
01:23
to be focused, creative, spontaneous,
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我们能够专注、有创意、自觉，
01:26
and to perform at our very best in everything that we do.
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并在我们做的所有事情中发挥自己的才能。
01:30
And yet, we don't take any time out to look after it.
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然而，我们没有花哪怕一点时间来关心它。
01:34
In fact, we spend more time looking after our cars,
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事实上，相较而言，我们更关心自己的汽车
01:37
our clothes and our hair than we
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衣服和头发的时间都要更多
01:40
— okay, maybe not our hair, but you see where I'm going.
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---好吧，也许不包括我们的头发，但你们懂我想要说的。
01:42
The result, of course, is that we get stressed.
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而结果，当然是我们感到压力。
01:46
You know, the mind whizzes away like a washing machine
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你们知道的，大脑（心灵）总是像一台洗衣机般飕飕运转
01:49
going round and round, lots of difficult, confusing emotions,
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反反复复，许多复杂、令人困惑的感情，
01:52
and we don't really know how to deal with that,
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而我们却不真的知道怎么来应对，
01:56
and the sad fact is that we are so distracted
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可悲的事实是我们如此分心
02:01
that we're no longer present in the world in which we live.
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以至于我们不再处在自己当下生活的这个世界。
02:06
We miss out on the things that are most important to us,
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我们错过了对我们而言最重要的事情，
02:09
and the crazy thing is that everybody just assumes,
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而疯狂的是每个人都只是以为，
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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哦，这就是生活，我们不得不这么过。
02:14
That's really not how it has to be.
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但生活真的不必须成为这样子。
02:17
So I was about 11 when I went along
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当我去上我第一节冥想课的时候
02:19
to my first meditation class.
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我只有11岁。
02:22
And trust me, it had all the stereotypes that you can imagine,
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相信我，课里有所有你能想到的关于冥想的成见，
02:25
the sitting cross-legged on the floor,
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盘腿坐在地板上，
02:27
the incense, the herbal tea, the vegetarians, the whole deal,
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焚香，药茶，素食主义者，全部东西，
02:30
but my mom was going and I was intrigued, so I went along with her.
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但我妈妈当时参加了，而我也感兴趣，所以我跟她一起去了。
02:34
I'd also seen a few kung fu movies, and secretly
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我还看了几部功夫电影，私下里
02:37
I kind of thought I might be able to learn how to fly,
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我想我或许能学会怎么飞起来，
02:39
but I was very young at the time.
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但我那时实在非常年轻。
02:42
Now as I was there, I guess, like a lot of people,
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我想，当我在那里的时候，像很多人一样，
02:46
I assumed that it was just an aspirin for the mind.
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我假定那只是一颗给大脑（心灵）的阿司匹林。
02:49
You get stressed, you do some meditation.
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当感到压力的时候，你就冥想一会。
02:51
I hadn't really thought that it could be sort of preventative in nature,
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我不曾真的考虑那本质上会是一种阻碍，
02:55
until I was about 20, when a number of things happened
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直到我大约20岁，一些事情
02:58
in my life in quite quick succession,
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在我的人生中接连地发生，
03:01
really serious things which just flipped my life upside down
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那是一些把我的生活整个颠倒的事情
03:05
and all of a sudden I was inundated with thoughts,
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而突然之间我被各种思绪淹没了，
03:08
inundated with difficult emotions that I didn't know how to cope with.
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淹没在我不知道如何应付的复杂感情里。
03:11
Every time I sort of pushed one down,
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每当我快要解决其中一个的时候，
03:13
another one would just sort of pop back up again.
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另一个会又一次的冒出来。
03:15
It was a really very stressful time.
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那真的是一段非常难熬的时间。
03:17
I guess we all deal with stress in different ways.
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我想我们应对压力都有不同的方式。
03:21
Some people will bury themselves in work,
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有些人会把自己埋头到工作中，
03:24
grateful for the distraction.
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用以分心不去想。
03:26
Others will turn to their friends, their family, looking for support.
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另一些人则会从朋友和家庭中寻求帮助。
03:29
Some people hit the bottle, start taking medication.
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还有些人酗酒，或开始使用药品。
03:33
My own way of dealing with it was to become a monk.
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我自己当时的方式则是成为一名僧侣。
03:36
So I quit my degree, I headed off to the Himalayas,
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因此我退了学，去了喜马拉雅山，
03:40
I became a monk, and I started studying meditation.
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我成为了一名僧侣，并开始学习冥想。
03:44
People often ask me what I learned from that time.
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人们常会问我从这段经历里学到了什么。
03:48
Well, obviously it changed things.
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嗯，很显然它改变了很多事情。
03:50
Let's face it, becoming a celibate monk
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面对这个事实，成为一名修行禁欲的僧侣
03:52
is going to change a number of things.
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能够改变很多事情。
03:54
But it was more than that.
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但不仅如此
03:57
It taught me -- it gave me a greater appreciation,
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这个经历还教会我---使得我更能感悟“现在”，
04:00
an understanding for the present moment.
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对于“现在”这个时刻的有了更深的理解。
04:03
By that I mean not being lost in thought,
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我指的是不迷失于思绪中，
04:07
not being distracted,
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不被分心，
04:09
not being overwhelmed by difficult emotions,
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不被各种复杂的感情弄得不知所措，
04:13
but instead learning how to be in the here and now,
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相反地，我学会了如何感悟此地与此时，
04:17
how to be mindful, how to be present.
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如何变得专心，如何活在“现在”。
04:20
I think the present moment is so underrated.
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我认为“现在”这个时刻是被严重低估了。
04:23
It sounds so ordinary, and yet we spend so little time
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它听起来如此平常，所以我们只花那么少时间
04:27
in the present moment that it's anything but ordinary.
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来对待“现在”，但是这个词绝对不“平凡”。
04:31
There was a research paper that came out of Harvard,
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就在最近，哈佛有一个调查的结果显示，
04:33
just recently, that said on average our minds
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我们的大脑（心灵）平均
04:36
are lost in thought almost 47 percent of the time.
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有将近47%的时间是迷失在各种思绪中。
04:40
Forty-seven percent.
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百分之47。
04:42
At the same time, this sort of constant mind-wandering
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同时，这种持续的“大脑（心灵）徘徊”
04:45
is also a direct cause of unhappiness.
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也是导致人类不幸福的直接原因。
04:48
Now we're not here for that long anyway,
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虽然不管怎样我们不会在此地待多长时间，
04:52
but to spend almost half of our life lost in thought
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但耗费大半人生迷失在思考中
04:57
and potentially quite unhappy,
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并因此可能变得非常不幸福，
04:59
dunno, it just kind of seems tragic, actually,
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我不知道，这真的听起来太可悲了
05:02
especially when there's something we can do about it,
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尤其是当我们能有所为，改变这个现状的时候，
05:05
when there's a positive, practical, achievable,
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当有一种积极的、实际的、能做到、
05:09
scientifically proven technique
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而且经过科学验证的技巧存在
05:11
which allows our mind to be more healthy,
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它可以让我们的大脑变得更加健康，
05:14
to be more mindful and less distracted.
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更加专注并且更少分神。
05:18
And the beauty of it is that even though
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它的妙处在于
05:20
it need only take about 10 minutes a day,
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这只需要每天10分钟，
05:23
it impacts our entire life.
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它可以对我们的整个人生造成巨大的影响。
05:26
But we need to know how to do it.
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但我们需要知道怎么做到。
05:28
We need an exercise. We need a framework
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我们需要一些练习。我们需要一个架构
05:31
to learn how to be more mindful.
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来学习如何变得专注。
05:33
That's essentially what meditation is.
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这就是冥想的本质。
05:34
It's familiarizing ourselves with the present moment.
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它使我们熟悉"现在"。
05:37
But we also need to know how to approach it
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但我们也需要知道如何做到
05:39
in the right way to get the best from it.
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用正确的方法来从中获得最多益处。
05:42
And that's what these are for, in case you've been wondering,
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而这就是冥想的作用，以防你们可能有点迷惑，
05:44
because most people assume
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因为大多数人觉得
05:47
that meditation is all about stopping thoughts,
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冥想是关于停止思考，
05:50
getting rid of emotions, somehow controlling the mind,
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摆脱感情，以某种方式控制大脑（心灵），
05:53
but actually it's quite different from that.
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但实际上冥想不是这样的。
05:56
It's more about stepping back,
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它更多的是后退一步，
05:58
seeing the thought clearly,
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看清自己的思绪，
06:00
witnessing it coming and going, emotions coming and going
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看见思绪来来去去，看见感情来来去去
06:03
without judgment, but with a relaxed, focused mind.
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不加辨别，但以一种放松而专注的状态。
06:09
So for example, right now,
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打个比方，现在，
06:11
if I focus too much on the balls, then there's no way
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如果我太集中于这些球，那么我就无法
06:14
that I can relax and talk to you at the same time.
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能够放松并同时与你们说话。
06:16
Equally, if I relax too much talking to you,
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同样地，如果我太过于放松地跟你们说话，
06:19
then there's no way I can focus on the balls. I'm going to drop them.
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那我将无法专注在球上。我将会把球掉到地上。
06:22
Now in life, and in meditation, there'll be times
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而在生活里，在冥想中，有些时候
06:25
when the focus becomes a little bit too intense,
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专注变得有点过于紧张，
06:28
and life starts to feel a bit like this.
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而生活开始变得有点像这样。
06:32
It's a very uncomfortable way to live life,
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当你变得这样紧张，
06:34
when you get this tight and stressed.
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你将活的非常难受。
06:36
At other times, we might take our foot off the gas a little bit too much,
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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），
06:39
and things just become a sort of little bit like this.
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而这将变得像这样。
06:42
Of course in meditation — (Snores) —
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而在冥想中——（鼾声）——
06:45
we're going to end up falling asleep.
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我们最后就会睡着。
06:47
So we're looking for a balance, a focused relaxation
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因此我们要寻找一个平衡点，一种专注的放松
06:50
where we can allow thoughts to come and go
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在这种状态下我们能让思绪自由来去
06:52
without all the usual involvement.
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远离尘世的烦扰。
06:55
Now, what usually happens when we're learning to be mindful
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现在，当我们学会专注通常会发生就是
06:58
is that we get distracted by a thought.
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是我们被一个想法打扰。
07:02
Let's say this is an anxious thought.
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比如说这是一个焦虑的思绪。
07:03
So everything's going fine, and then we see the anxious thought,
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比如所以事情都一切顺利，然后我们发现了焦急的思绪，
07:06
and it's like, "Oh, didn't realize I was worried about that."
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它就像："哦，我居然没意识到我的烦恼"。
07:08
You go back to it, repeat it. "Oh, I am worried.
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你关注它，并且重复它。“哦，我很担心。
07:10
Oh, I really am worried. Wow, there's so much anxiety."
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哦，我真的很担心。哇，有这么多的焦虑。”
07:13
And before we know it, right,
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和之前我们意识到它相比，对吧，
07:15
we're anxious about feeling anxious.
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我们为焦虑的感觉而焦虑。
07:20
You know, this is crazy. We do this all the time,
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你知道，这很不正常。我们总是在想这些，
07:22
even on an everyday level.
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甚至在日常生活的状态下。
07:24
If you think about the last time, I dunno,
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如果你想想最后一次，我不知道，
07:27
you had a wobbly tooth.
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你有一颗松动的牙。
07:29
You know it's wobbly, and you know that it hurts.
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你知道它是一颗松动的牙，并且你知道它很痛。
07:33
But what do you do every 20, 30 seconds?
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但你每20，30 秒就关注它一下吗？
07:36
(Mumbling) It does hurt. And we reinforce the storyline, right?
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（嘴里喃喃)真的很痛。我们加重了痛苦，对吧？
07:42
And we just keep telling ourselves,
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我们只不断告诉自己，
07:44
and we do it all the time. And it's only in learning
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我们总是这样。只有学会
07:45
to watch the mind in this way that we can start to let go
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以随其自然方式处理思维（心灵）
07:49
of those storylines and patterns of mind.
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学习让这些事情和思维模式来去自如。
07:52
But when you sit down and you watch the mind in this way,
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但当你坐下来，以这种方式看思维（心灵），
07:54
you might see many different patterns.
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您可能会看到许多不同的模式。
07:56
You might find a mind that's really restless and --
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您可能会发现是真的不安分的心-
07:59
the whole time.
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所有时刻。
08:01
Don't be surprised if you feel a bit agitated in your body
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不要感到惊讶，如果你觉得你有点焦虑
08:04
when you sit down to do nothing and your mind feels like that.
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当你坐下来什么也不做，感觉就像，你的头脑焦虑。
08:08
You might find a mind that's very dull
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您可能会发现是很枯燥
08:10
and boring, and it's just, almost mechanical,
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和无聊的头脑（心灵），它只是几乎机械重复，
08:13
it just seems it's as if you're
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这好像你
08:15
getting up, going to work, eat, sleep, get up, work.
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起床，去工作、 吃饭、 睡觉、 起床、 工作。
08:18
Or it might just be that one little nagging thought
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或者它可能只是一个微小挥之不去的思绪
08:21
that just goes round and round and round your mind.
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不停的在你头脑中转。
08:26
Well, whatever it is, meditation offers
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嗯，无论它是什么，冥想提供了
08:29
the opportunity, the potential to step back
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一个机会，提供了退一步的潜力
08:33
and to get a different perspective,
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获得看事物的不同角度，
08:36
to see that things aren't always as they appear.
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看到事情不总是它们外在表象的那样。
08:40
We can't change
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我们不能改变
08:42
every little thing that happens to us in life,
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每一件生活中、发生在我们身上小事
08:46
but we can change the way that we experience it.
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但我们可以改变我们感受它的方式。
08:50
That's the potential of meditation, of mindfulness.
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这就是冥想、专注力的潜力。
08:53
You don't have to burn any incense,
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你不需要烧香
08:56
and you definitely don't have to sit on the floor.
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你不一定要坐在地板上。
08:58
All you need to do is to take 10 minutes out a day
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您需要做的一切就是每天花10 分钟
09:02
to step back, to familiarize yourself with the present moment
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思绪中退一步，熟悉自己所处的“现在”
09:06
so that you get to experience a greater sense
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这样，你可以在生活里
09:08
of focus, calm and clarity in your life.
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体验更多的专注、 平静和清澈。
09:13
Thank you very much. (Applause)
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非常感谢。（掌声）
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