TED2004
Matthieu Ricard: The habits of happiness
馬修‧理查 (Matthieu Ricard) 談練習快樂
Filmed:
Readability: 3.8
9,314,836 views
快樂是什麼？怎樣才能大家都快樂？由生化學家轉做佛教修行僧的馬修‧理查談訓練心靈、培養「幸福」的習慣，從而體驗真正的平靜與圓滿。
Matthieu Ricard - Monk, author, photographer
Sometimes called the "happiest man in the world," Matthieu Ricard is a Buddhist monk, author and photographer. Full bio
Sometimes called the "happiest man in the world," Matthieu Ricard is a Buddhist monk, author and photographer. Full bio
Double-click the English transcript below to play the video.
00:12
So, I guess it is a result of globalization that you can find
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我想大概是拜全球化之賜
00:17
Coca-Cola tins on top of Everest and a Buddhist monk in Monterey.
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喜馬拉雅山上跟加州蒙特瑞的僧侶手上都有可口可樂
00:22
(Laughter)
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(笑聲)
00:25
And so I just came, two days ago, from the Himalayas to your kind invitation.
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應大家盛情之邀，我兩天前才剛從喜馬拉雅山上到這裡
00:31
So I would like to invite you, also, for a while, to the Himalayas themselves.
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因此，我也想邀請各位一訪喜馬拉雅
00:37
And to show the place where meditators, like me,
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看看像我一樣的靈修者冥想的地方
00:43
who began with being a molecular biologist in Pasteur Institute,
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瞭解像我這樣出身巴黎巴斯德研究所的分子生物學家
00:47
and found their way to the mountains.
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如何走入山中
00:52
So these are a few images I was lucky to take and be there.
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這是幾張有幸在當地拍下的照片
00:58
There's the Mount Kailash in Eastern Tibet -- wonderful setting.
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這是西藏東部的剛仁波齊峰，景色絕美
01:04
This is from Marlboro country.
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這則是「荒野大鏢客」實境版
01:06
(Laughter)
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(全場大笑)
01:11
This is a turquoise lake.
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這張是西藏綠松石湖
01:13
A meditator.
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靈修者
01:16
This is the hottest day of the year somewhere in Eastern Tibet, on August 1.
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這是 8 月 1 號在西藏東部拍的，那是一年中最熱的時候
01:21
And the night before, we camped, and my Tibetan friends said,
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前一晚露營時，我的藏人朋友說要睡在野外
01:26
"We are going to sleep outside." And I said, "Why? We have enough space in the tent."
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「睡外面吧!」我說「幹嘛？帳棚夠大」
01:30
They said, "Yes, but it's summertime."
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他們說，「夏天嘛!」
01:32
(Laughter)
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(全場大笑)
01:37
So now, we are going to speak of happiness.
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現在來談談快樂
01:40
As a Frenchman, I must say that there are a lot of French intellectuals
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身為法國人，我必須承認許多法國學者
01:44
that think happiness is not at all interesting.
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對快樂一點都不感興趣
01:48
(Laughter)
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(笑聲)
01:49
I just wrote an essay on happiness, and there was a controversy.
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我剛完成的關於快樂的論文有些爭議性
01:52
And someone wrote an article saying, "Don't impose on us the dirty work of happiness."
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有人寫了文章說「別硬逼我們快樂」
01:57
(Laughter)
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(大笑)
01:59
"We don't care about being happy. We need to live with passion.
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我們不在乎快樂，只需要活的有熱情
02:03
We like the ups and downs of life.
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我們就愛生命中的高低起伏、
02:06
We like our suffering because it's so good when it ceases for a while."
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就喜歡受苦，因為苦難暫歇時的感覺加倍美好
02:09
(Laughter)
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(笑聲)
02:13
This is what I see from the balcony of my hermitage in the Himalayas.
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這是我喜馬拉雅山上的隱居所窗外的景象
02:18
It's about two meters by three, and you are all welcome any time.
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隱居所約 2 乘 3 公尺見方，隨時歡迎大家來作客
02:21
(Laughter)
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(大笑)
02:23
Now, let's come to happiness or well-being.
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現在進入正題，聊聊「快樂」或「幸福」
02:29
And first of all, you know, despite what the French intellectuals say,
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首先，大家都瞭解，不管法國學者怎麼說
02:33
it seems that no one wakes up in the morning thinking,
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好像沒有人一早起床就希望
02:36
"May I suffer the whole day?"
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「讓我受苦一整天吧！」
02:38
(Laughter)
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(笑聲)
02:39
Which means that somehow -- consciously or not,
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這表示不管有意無意、
02:44
directly or indirectly, in the short or the long term,
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直接或間接、時間長或短
02:48
whatever we do, whatever we hope, whatever we dream --
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我們的作為、願望和夢想
02:52
somehow, is related to a deep, profound desire for well-being or happiness.
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不知怎的都和對幸福或快樂的深切渴望有關
03:00
As Pascal said, even the one who hangs himself,
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法國天才學者帕斯卡說的好，就算是上吊自殺的人
03:04
somehow, is looking for cessation of suffering -- he finds no other way.
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也想找到平息苦難的方法，找不到才出此下策
03:11
But then, if you look in the literature, East and West,
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不過，若深究東西方文學
03:14
you can find incredible diversity of definition of happiness.
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我們發現快樂的定義好多、好不一樣
03:19
Some people say, I only believed in remembering the past,
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有些人說我只相信不忘過去
03:24
imagining the future, never the present.
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展望未來，當下只是白駒過隙沒有關係
03:26
Some people say happiness is right now;
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另外一些人說快樂就是活在當下
03:29
it's the quality of the freshness of the present moment.
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當下所有新鮮事就是快樂的起點
03:33
And that led to Henri Bergson, the French philosopher, to say,
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這樣的狀況正如法國哲學家伯格森所說
03:37
"All the great thinkers of humanity have left happiness in the vague
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所有偉大的人文思想家都只籠統的定義快樂
03:41
so that they could define -- each of them could define their own terms."
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這樣一來，每個人都能有不同的詮釋
03:46
Well, that would be fine if it was just a secondary preoccupation in life.
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的確，快樂要是生命中的次要元素，就能如此將就
03:52
But now, if it is something that is going to determine
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不過，如果快樂
03:55
the quality of every instant of our life,
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決定了生命中每一刻品質的優劣
03:58
then we better know what it is, have some clearer idea.
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那最好全盤瞭解、明確界定
04:03
And probably, the fact that we don't know that is why, so often,
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而且，這樣的不求甚解是否導致
04:08
although we seek happiness, it seems we turn our back to it.
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我們雖然追求快樂，卻常常與它背道而馳
04:11
Although we want to avoid suffering, it seems we are running somewhat towards it.
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即使想要避開苦難，卻反而向它直奔而去
04:16
And that can also come from some kind of confusions.
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觀念混淆也可能造成這樣的後果
04:20
One of the most common ones is happiness and pleasure.
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最常見的就是將「快樂」與「享樂」混為一談
04:24
But, if you look at the characteristics of those two,
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不過要是深入研究兩者的特性
04:27
pleasure is contingent upon time, upon its object, upon the place.
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「享樂」因時、物、地變異
04:35
It is something that -- changes of nature.
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它的本質本來就是會變的
04:40
Beautiful chocolate cake: first serving is delicious,
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一個好美的巧克力蛋糕，第一片好好吃
04:44
second one not so much, then we feel disgust.
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第二片就不那麼好吃了，再吃更多就膩了
04:47
(Laughter)
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(大笑)
04:49
That's the nature of things. We get tired.
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這是天性，大家都會膩
04:53
I used to be a fan of Bach. I used to play it on the guitar, you know.
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我以前很迷巴哈，還曾經用吉他彈巴哈的樂曲
04:57
I can hear it two, three, five times.
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我可以聽個 2、3、5 遍
04:59
If I had to hear it 24 hours, non-stop, it might be very tiring.
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不過要是整天不停的聽，就覺得非常膩
05:04
If you are feeling very cold, you come near a fire, it's so wonderful.
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很冷的時候，一到火邊馬上覺得好舒服
05:09
Then, after some moments, you just go a little back, and then it starts burning.
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但是過了一陣子，就會退一步，因為發覺太燙了
05:13
It sort of uses itself as you experience it.
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「享樂」在經驗的當下就開始自我消耗
05:19
And also, again, it can -- also, it's something that you --
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而且，享樂不是我們可以 …
05:23
it is not something that is radiating outside.
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享樂不是由內而外的
05:25
Like, you can feel intense pleasure
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好比一個人感到極度的享樂時
05:27
and some others around you can be suffering a lot.
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身邊的一些人同時卻深深受苦
05:32
Now, what, then, will be happiness?
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那快樂到底是什麼？
05:35
And happiness, of course, is such a vague word, so let's say well-being.
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「快樂」這個字眼好籠統，我們就說「幸福」吧！
05:42
And so, I think the best definition, according to the Buddhist view,
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我認為「幸福」的最佳定義就是佛家說的
05:46
is that well-being is not just a mere pleasurable sensation.
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幸福並不僅止於享樂的感覺
05:53
It is a deep sense of serenity and fulfillment,
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而是內心深度的平靜與圓滿
05:58
a state that actually pervades and underlies all emotional states,
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那是一種在所有情緒狀態
06:09
and all the joys and sorrows that can come one's way.
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而且在所有喜悅和痛苦之中都存在的深層狀態
06:13
For you, that might be surprising.
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各位聽了大概覺得驚訝
06:15
Can we have this kind of well-being while being sad? In a way, why not?
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悲傷的時候真的也能體會到幸福？某種程度可以！為什麼不？
06:21
Because we are speaking of a different level.
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我們現在談的是一種更高的層次呀！
06:27
Look at the waves coming here to shore.
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看看拍擊岸邊的海浪
06:31
When you are at the bottom of the wave, you hit the bottom.
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在海浪底部的時候，當然會摔得很重
06:35
You hit the solid rock.
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撞到堅硬的石頭
06:37
When you are surfing on the top, you are all elated.
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要是在浪頭乘著浪，不就意氣風發
06:39
So you go from elation to depression -- there's no depth.
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就這樣我們不斷從得意到失意，沒有深度
06:44
Now, if you look at the high sea, there might be beautiful, calm ocean, like a mirror.
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不過要是我們從極高處看，海洋就如明鏡一般美麗平靜
06:50
There might be storms, but the depth of the ocean is still there, unchanged.
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也許有風暴，但海還是那麼深，沒有改變
06:58
So now, how is that?
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怎麼會這樣呢？
07:00
It can only be a state of being, not just a fleeting emotion, sensation.
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那是一種生命狀態，而不是轉瞬即逝的情緒、感覺
07:05
Even joy -- that can be the spring of happiness.
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甚至不是喜悅這種短暫的幸福
07:09
But there's also wicked joy, you can rejoice in someone's suffering.
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雖然也是有扭曲的喜悅，我們會因為他人受苦而感到高興
07:13
So how do we proceed in our quest for happiness? Very often, we look outside.
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那我們該如何追求快樂？很多時候，我們都向外求
07:21
We think that if we could gather this and that, all the conditions,
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認為要是能得到某些事物、滿足所有條件
07:26
something that we say, "Everything to be happy --
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要是能擁有一切，就能快樂
07:29
to have everything to be happy."
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擁有一切，就能快樂
07:32
That very sentence already reveals the doom of destruction of happiness.
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這句話就注定了毀滅快樂
07:36
To have everything. If we miss something, it collapses.
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擁有一切，表示要是少一樣，就不成立
07:41
And also, when things go wrong, we try to fix the outside so much,
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此外，要是出了差錯，我們常常只想到彌補表面
07:45
but our control of the outer world is limited, temporary, and often, illusory.
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但我們對於外在世界的控制卻如此有限、短暫且常流於不切實際
07:54
So now, look at inner conditions. Aren't they stronger?
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因此，現在起試著看看內在。那是不是更有力？
07:58
Isn't it the mind that translates the outer condition into happiness and suffering?
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將外在狀況詮釋成快樂或苦難的不正是「心」嗎？
08:04
And isn't that stronger?
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心，是不是更強大？
08:06
We know, by experience, that we can be what we call "a little paradise,"
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因為經驗我們知道，即使身在天堂
08:11
and yet, be completely unhappy within.
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我們的內心也可能一點都不快樂
08:16
The Dalai Lama was once in Portugal,
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達賴喇嘛有次訪問葡萄牙
08:19
and there was a lot of construction going on everywhere.
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當地到處都是建築工地
08:21
So one evening, he said, "Look, you are doing all these things,
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一天傍晚，他問「你們費力修了這麼多外在的東西，」
08:24
but isn't it nice, also, to build something within?"
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「要是也能努力修一些內在的東西，不是很好嗎？」
08:27
And he said, "Unless that -- even you get high-tech flat
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然後他說「要不然，公寓蓋得再高科技」
08:32
on the 100th floor of a super-modern and comfortable building,
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「即使蓋在 100 層樓的超級現代、舒適的大樓上」
08:37
if you are deeply unhappy within,
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「要是內在極度的不快樂」
08:39
all you are going to look for is a window from which to jump."
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「人只會想要找扇窗戶跳下去。」
08:44
So now, at the opposite,
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正因如此，我們反而發現
08:46
we know a lot of people who, in very difficult circumstances,
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許多人即使景況非常艱難
08:50
manage to keep serenity, inner strength, inner freedom, confidence.
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還是可以保有平靜、內在力量、心靈的自由以及信心
08:57
So now, if the inner conditions are stronger --
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因此，要是內在條件更加堅強
08:59
of course, the outer conditions do influence,
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當然外在條件也有其影響
09:02
and it's wonderful to live longer, healthier,
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而且活得更久、更健康也很好
09:06
to have access to information, education, to be able to travel,
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能夠得到資訊、教育、旅遊
09:09
to have freedom. It's highly desirable.
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能夠擁有自由，這都非常吸引人
09:14
However, this is not enough. Those are just auxiliary, help conditions.
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但是，這些都不夠，都只是連帶的輔助、條件
09:20
The experience that translates everything is within the mind.
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詮釋所有事物的經驗存乎於心
09:25
So then, when we ask oneself how to nurture the condition for happiness,
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所以我們好奇如何培養快樂的狀態
09:31
the inner conditions, and which are those which will undermine happiness.
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快樂的內在狀態，而減損快樂的狀況又有哪些？
09:37
So then, this just needs to have some experience.
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回答這些問題需要經驗
09:40
We have to know from ourselves, there are certain states of mind
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我們從自身經驗中學到有些心態
09:43
that are conducive to this flourishing, to this well-being,
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對孕育滋養幸福有益
09:46
what the Greeks called eudaimonia, flourishing.
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希臘人稱其為「幸福觀」、蓬勃煥發的幸福
09:51
There are some which are adverse to this well-being.
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有些心態則對幸福有害
09:56
And so, if we look from our own experience,
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因此，要是從自身經驗出發
09:59
anger, hatred, jealousy, arrogance, obsessive desire, strong grasping,
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怒、恨、妒、妄、痴慾、頑執
10:08
they don't leave us in such a good state after we have experienced it.
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在經歷過後並不會留給我們好的心態
10:13
And also, they are detrimental to others' happiness.
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所以他們對幸福有害
10:17
So we may consider that the more those are invading our mind,
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因此我們知道這些心態越常在心裡出現
10:21
and, like a chain reaction, the more we feel miserable, we feel tormented.
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就會像連鎖反應一樣，讓我們覺得更悲哀、痛苦
10:27
At the opposite, everyone knows deep within that an act of selfless generosity,
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相反的，大家內心深處都瞭解無私的慷慨付出
10:33
if from the distance, without anyone knowing anything about it,
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即使來自遙遠的地方、就算沒人知道
10:38
we could save a child's life, make someone happy.
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只要可以救一個孩子的命、讓某人快樂
10:42
We don't need the recognition. We don't need any gratitude.
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無需讚揚、不用感謝
10:45
Just the mere fact of doing that fills such a sense of adequation with our deep nature.
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在去做的當下，便能讓我們的性靈如此滿足
10:53
And we would like to be like that all the time.
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而且希望能時時刻刻保有這樣的感覺
10:56
So is that possible, to change our way of being, to transform one's mind?
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那麼是不是可以改變生活的方式、改變人心？
11:02
Aren't those negative emotions, or destructive emotions,
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那些負面或毀滅性的情緒
11:06
inherent to the nature of mind?
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是不是與生俱來的固有天性？
11:09
Is change possible in our emotions, in our traits, in our moods?
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有沒有可能改變情緒、性格、心情？
11:15
For that we have to ask, what is nature of mind?
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在這之前，我們必須先問，心的「天性」是什麼？
11:18
And if we look from the experiential point of view,
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如果從經驗法則的角度看
11:22
there is a primary quality of consciousness
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首要條件就是要有意識
11:25
that's just the mere fact to be cognitive, to be aware.
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也就是要有認知、要會感知
11:30
Consciousness is like a mirror that allows all images to rise on it.
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意識就像一面反射所有事物形象的鏡子
11:35
You can have ugly faces, beautiful faces in the mirror.
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無論貌美、貌醜
11:38
The mirror allows that, but the mirror is not tainted,
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鏡子一律照實反映，不過鏡子本身不受影響
11:42
is not modified, is not altered by those images.
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不因上面浮現的影像而變、而異
11:46
Likewise, behind every single thought there is the bare consciousness, pure awareness.
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就像這樣，所有思緒背後都有純然的意識、純粹的感知
11:54
This is the nature. It cannot be tainted intrinsically with hatred or jealousy because,
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這就是天性，本質上不能受恨或妒沾染
12:00
then, if it was always there -- like a dye that would permeate the whole cloth --
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因為要是受污染永遠存在，就像滲入布料的染料
12:05
then it would be found all the time, somewhere.
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無論何時何地看都看的到
12:08
We know we're not always angry, always jealous, always generous.
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但我們知道自己不總是生氣、嫉妒或慷慨
12:13
So, because the basic fabric of consciousness
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因此，就因為「意識」這塊底布就是
12:16
is this pure cognitive quality that differentiates it from a stone,
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純粹的感知天性特質，讓我們異於頑石
12:20
there is a possibility for change because all emotions are fleeting.
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改變是可能的，因為所有情緒轉瞬即逝
12:24
That is the ground for mind training.
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這就是心靈訓練的基礎
12:27
Mind training is based on the idea that two opposite mental factors
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心靈訓練的基本觀念就是兩種互相抵觸的心靈因素
12:32
cannot happen at the same time.
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無法同時存在
12:34
You could go from love to hate.
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我們可以由愛轉恨
12:36
But you cannot, at the same time, toward the same object,
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但是不能同時、對相同對象
12:39
the same person, want to harm and want to do good.
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對同一個人，同時想幫又想害他
12:43
You cannot, in the same gesture, shake hand and give a blow.
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我們不能用同一個手勢，與人握手同時給他一拳
12:47
So, there are natural antidotes to emotions
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因此，負面的情緒可以自然的化解
12:51
that are destructive to our inner well-being.
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不再對我們的內在幸福有害
12:54
So that's the way to proceed. Rejoicing compared to jealousy.
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這就是作法。用喜樂對抗妒恨
13:00
A kind of sense of inner freedom as opposite to intense grasping and obsession.
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以內在的自由抵抗極度的執念和痴慾
13:08
Benevolence, loving kindness against hatred.
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以慈悲、充滿愛的良善對抗恨意
13:13
But, of course, each emotion then would need a particular antidote.
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如此說來，每種情緒就需要專門的解藥
13:18
Another way is to try to find a general antidote to all emotions,
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另一種方法便是找到所有情緒通用的解藥
13:23
and that's by looking at the very nature.
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這就要從天性裡求
13:26
Usually, when we feel annoyed, hatred or upset with someone,
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我們一旦討厭、恨或厭煩某人
13:32
or obsessed with something, the mind goes again and again to that object.
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或是耽溺某件事，心思就不斷懸念著那個對象
13:36
Each time it goes to the object, it reinforces that obsession or that annoyance.
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每次想起，無異強化了耽溺或厭煩之感
13:42
So then, it's a self-perpetuating process.
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這時候就可以試試一種自發的處理方法
13:46
So what we need to look now is, instead of looking outward, we look inward.
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現在我們要想的就是，向內求，別向外求
13:51
Look at anger itself.
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正視怒氣的本質
13:53
It looks very menacing, like a billowing monsoon cloud or thunderstorm.
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看似頗具威脅性，就像雨季積聚的雨雲或雷電交加的暴風雨
13:59
But we think we could sit on the cloud -- but if you go there, it's just mist.
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不過要是可以坐在雲上，我們就會發現看似嚇人的雲只是一團水霧
14:03
Likewise, if you look at the thought of anger,
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同理，要是深究發怒的想法思緒
14:06
it will vanish like frost under the morning sun.
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它就會如朝陽照耀下的晨霧，轉瞬消散
14:10
If you do this again and again, the propensity,
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要是一直這樣做，發怒的傾向
14:13
the tendencies for anger to arise again
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發怒的可能性
14:16
will be less and less each time you dissolve it.
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將隨每一次的化解而越來越低
14:19
And, at the end, although it may rise, it will just cross the mind,
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終究到了最後，即使發怒，也是在心頭一閃即逝
14:23
like a bird crossing the sky without leaving any track.
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如鳥兒凌空飛掠，不留痕跡
14:26
So this is the principal of mind training.
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這就是心靈訓練的基本原則
14:30
Now, it takes time because we -- it took time for all those faults in our mind,
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不過，訓練心靈需要時間。起心動念需要時間
14:39
the tendencies, to build up, so it will take time to unfold them as well.
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當然要消弭也需要時間
14:43
But that's the only way to go.
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而修練就是唯一的方法
14:45
Mind transformation -- that is the very meaning of meditation.
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心的轉變就是冥想的唯一真義
14:50
It means familiarization with a new way of being,
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代表慢慢熟悉新的生活方式
14:53
new way of perceiving things, which is more in adequation with reality,
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用更切合現實、
14:57
with interdependence, with the stream and continuous transformation,
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更互相依賴的方式，用源源不斷持續轉變
15:01
which our being and our consciousness is.
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性靈和心智的方式體會事物
15:04
So, the interface with cognitive science,
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然後，才到跟認知科學的交集
15:06
since we need to come to that, and it was, I suppose, the subject of --
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我想既然一定要談到這個主題
15:09
we have to deal in such a short time
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我們必須在很短時間內談談下一個的主題
15:11
with brain plasticity. The brain was thought to be more or less fixed.
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也就是大腦的可塑性。一般認為大腦可塑性不高
15:15
All the nominal connections, in numbers and quantities, were thought --
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所有對數和量等所謂的連結，
15:19
until the last 20 years -- thought to be more or less fixed when we reached adult age.
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普遍認為一但成年，可塑性就不高，直到過去 20 年間
15:25
Now, recently, it has been found that it can change a lot.
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不過最近卻發現事實並非如此
15:28
A violinist, as we heard, who has done 10,000 hours of violin practice,
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我們都聽過，小提琴家在練習 10000 小時後
15:32
some area that controls the movements of fingers in the brain change a lot,
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大腦中控制手部動作的部分發生很大的改變
15:37
increasing reinforcement of the synaptic connections.
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突觸連結強化且增加了
15:41
So can we do that with human qualities?
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那麼，在「人性」方面也能有一樣的效果嗎？
15:45
With loving kindness, with patience, with openness?
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透過關愛善行、透過修習、透過敞開心胸？
15:49
So that's what those great meditators have been doing.
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偉大的修行者就是這麼做
15:53
Some of them who came to the labs, like in Madison, Wisconsin, or in Berkeley,
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他們到麥迪遜、威斯康辛或柏克萊的實驗室中
16:00
did 20 to 40,000 hours of meditation.
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冥想 20 到 40000 小時
16:05
They do, like, three years' retreat, where they do meditate 12 hours a day.
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他們閉關 3 年，每天冥想 12 小時
16:08
And then, the rest of their life, they will do that three or four hours a day.
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然後，終其一生，每日冥想 3 或 4 小時
16:12
They are real Olympic champions of mind training.
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真是名符其實的奧運心靈訓練冠軍
16:15
(Laughter)
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(笑聲)
16:18
This is the place where the meditators -- you can see it's kind of inspiring.
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這就是靈修的地方，很發人深省吧
16:22
Now, here with 256 electrodes.
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這個是貼上 256 個電擊片
16:25
(Laughter)
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(笑聲)
16:31
So what did they find? Of course, same thing.
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有什麼發現？不用說，老問題
16:35
The scientific embargo -- if ever has been to submitted to "Nature,"
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科學上的忌諱。要是成果可以投稿到 Nature 期刊
16:39
hopefully, it will be accepted.
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希望他們會接受
16:42
It deals with the state of compassion, unconditional compassion.
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為了研究同情、無條件的同情心
16:45
We asked meditators, who have been doing that for years and years and years,
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我們請長年冥想的靈修者
16:49
to put their mind in a state where there's nothing but loving kindness,
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進入一種全然的關愛至善狀態
16:54
total availability to sentient being.
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知覺性靈全然開放
16:56
Of course, during the training, we do that with objects.
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當然練習的時候，會用對象輔助
16:58
We think of people suffering, we think of people we love,
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透過觀想受苦的人們、想著所愛的人們
17:01
but at some point, it can be a state which is all pervading.
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最後，就達到一種物我兩忘的境界
17:05
Here is the preliminary result, which I can show because it's already been shown.
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現在我讓大家看的是因為已經發表過所以可以公開的初步成果
17:10
The bell curve shows 150 controls, and what is being looked at
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鐘型曲線顯示出受監控的 150 個控制點
17:17
is the difference between the right and the left frontal lobe.
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我們想看的是左右額葉的不同運作
17:21
In very short, people who have more activity in the right side of the prefrontal cortex
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簡單的說，右額葉比較活躍的人
17:26
are more depressed, withdrawn. They don't describe a lot of positive affect.
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比較憂鬱、退縮，缺乏正面感情
17:33
It's the opposite on the left side: more tendency to altruism,
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左邊活躍者則相反，傾向利他
17:38
to happiness, to express, and curiosity and so forth.
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比較快樂、健談、好奇等
17:43
So there's a basic line for people. And also, it can be changed.
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所以，人雖然有區分的基準線，但卻是可以改變的
17:47
If you see a comic movie, you go off to the left side.
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看卡通時，左腦比較活躍
17:49
If you are happy about something, you'll go more to the left side.
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滿意某件事時，便傾向左腦
17:52
If you have a bout of depression, you'll go to the right side.
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憂鬱時，便轉向右腦
17:56
Here, the -0.5 is the full standard deviation
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這裡顯示的 -0.5 是
18:02
of a meditator who meditated on compassion.
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某靈修者冥想同情時表現出來的總體標準差
18:05
It's something that is totally out of the bell curve.
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這完全超出鐘型曲線
18:09
So, I've no time to go into all the different scientific results.
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我沒時間所有詳述不同的科學結果
18:13
Hopefully, they will come.
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希望日後會逐漸發表
18:15
But they found that -- this is after three and a half hours in an fMRI,
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不過研究人員發現，在 MRI 掃描機器中待 3 個半小時後
18:19
it's like coming out of a space ship.
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就像從太空船出來一樣
18:24
Also, it has been shown in other labs --
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而且其他實驗室也做出同樣結果
18:26
for instance, Paul Ekman's labs in Berkeley --
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例如，Paul Ekman 在柏克萊的實驗室
18:30
that some meditators are able, also,
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他們發現某些靈修者可以
18:32
to control their emotional response more than it could be thought.
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以出乎意料的效率控制情緒反應
18:36
Like the startle experiments, for example.
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以一個嚇人的實驗為例
18:38
If you sit a guy on a chair with all this kind of apparatus measuring your physiology,
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讓一個人坐在椅子上用一堆儀器測量生理反應
18:42
and there's kind of a bomb that goes off, it's so instinctive response that,
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然後突然放出小爆炸聲，我們的反射動作就是跳起來
18:47
in 20 years, they never saw anyone who will not jump.
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20 多年來，研究人員沒看過有人能不受影響
18:51
Some meditators, without trying to stop it,
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有些靈修者，毋須特別壓抑
18:54
but simply by being completely open,
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只是完全的開放
18:57
thinking that that bang is just going to be just a small event like a shooting star,
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想著爆炸聲只會像流星一般轉瞬即逝
19:02
they are able not to move at all.
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他們竟然就能維持不動
19:04
So the whole point of that is not, sort of, to make, like,
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實驗的重點不在於
19:08
a circus thing of showing exceptional beings who can jump, or whatever.
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像馬戲團一樣，讓大家看那些能夠穩如泰山的奇人
19:15
It's more to say that mind training matters. That this is not just a luxury.
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而在顯示訓練心靈並不難
19:21
This is not a supplementary vitamin for the soul.
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並不只是靈魂的補給品而已
19:26
This is something that's going to determine the quality of every instant of our lives.
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而是生命中每一刻品質優劣的決定因素
19:32
We are ready to spend 15 years achieving education.
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大家願意花 15 年受教育
19:36
We love to do jogging, fitness.
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熱愛慢跑、健身
19:39
We do all kinds of things to remain beautiful.
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無所不用其極維持美貌
19:43
Yet, we spend surprisingly little time taking care of what matters most --
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卻只花極少的時間，關心真正重要的事：
19:50
the way our mind functions --
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心靈運作的方式
19:53
which, again, is the ultimate thing that determines the quality of our experience.
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而我再次強調，那才是終將決定人生經驗品質優劣的標準
19:58
Now, our compassion is supposed to be put in action.
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現在，該是發揮同情心的時候了
20:02
That's what we try to do in different places.
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這也是我們在其他許多地方想做到的事
20:05
Just this one example is worth a lot of work.
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舉一個例子就勝過千言萬語
20:09
This lady with bone TB, left alone in a tent, is going to die with her only daughter.
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這位女士患有骨結核，一個人在帳棚中，就要死在唯一的女兒身邊了
20:15
One year later, how she is.
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一年後，看看她的樣子
20:20
Different schools and clinics we've been doing in Tibet.
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我們在西藏建了各種學校和診所
20:26
And just, I leave you with the beauty of those looks
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現在我只想用這些美麗的臉孔作結
20:30
that tells more about happiness than I could ever say.
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他們臉上閃現的快樂，勝過我的言語
20:35
And jumping monks of Tibet.
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還有隔山打牛的西藏僧人
20:37
(Laughter)
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(大笑)
20:39
Flying monks.
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凌空飛躍的僧人
20:47
Thank you very much.
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謝謝各位
ABOUT THE SPEAKER
Matthieu Ricard - Monk, author, photographerSometimes called the "happiest man in the world," Matthieu Ricard is a Buddhist monk, author and photographer.
Why you should listen
After training in biochemistry at the Institute Pasteur, Matthieu Ricard left science behind to move to the Himalayas and become a Buddhist monk -- and to pursue happiness, both at a basic human level and as a subject of inquiry. Achieving happiness, he has come to believe, requires the same kind of effort and mind training that any other serious pursuit involves.
His deep and scientifically tinged reflections on happiness and Buddhism have turned into several books, including The Quantum and the Lotus: A Journey to the Frontiers Where Science and Buddhism Meet. At the same time, he also makes sensitive and jaw-droppingly gorgeous photographs of his beloved Tibet and the spiritual hermitage where he lives and works on humanitarian projects.
His latest book on happiness is Happiness: A Guide to Developing Life's Most Important Skill; his latest book of photographs is Tibet: An Inner Journey.
Matthieu Ricard | Speaker | TED.com