TEDSalon London Fall 2012
Andy Puddicombe: All it takes is 10 mindful minutes
Andy Puddicombe: Sve što je potrebno je 10 minuta pažnje
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Kada zadnji puta niste radili apsolutno ništa punih 10 minuta? Niste slali poruke, pričali, čak niti razmišljali? Stručnjak za svjesnost, Andy Puddicombe, objašnjava koju moć transformacije to nosi u sebi: osvježiti svoj um na 10 minuta dnevno, jednostavnom vježbom svijesti i bivanja u sadašnjem trenutku (bez potrebe za tamjanom i sjedenjem 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 nevjerojatno užurbanom svijetu.
00:18
The pace of life is often frantic, our minds are always busy,
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Ritam života je često sulud,
naši umovi su stalno zaokupljeni
naši umovi su stalno zaokupljeni
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 samo na trenutak razmislite
želim da samo na trenutak razmislite
00:27
to think, when did you last take any time to do nothing?
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kada ste si zadnji puta
uzeli vremena da ne radite ništa?
uzeli vremena da ne radite ništa?
00:32
Just 10 minutes, undisturbed?
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Samo 10 minuta, neometano?
A kada kažem ništa, zaista i mislim ništa.
00:35
And when I say nothing, I do mean nothing.
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00:37
So that's no emailing, texting, no Internet,
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Znači, bez e-pošte,
slanja poruka, interneta,
slanja poruka, interneta,
00:40
no TV, no chatting, no eating, no reading,
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televizije, chata, hrane, čitanja,
00:44
not even sitting there reminiscing about the past
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čak niti prisjećanja 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.
(Smijeh)
00:54
My thinking is, you probably have to go a long way back.
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Vjerojatno trebate otići dosta unatrag.
00:56
And this is an extraordinary thing, right?
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I to je zaista nešto izvanredno, zar ne?
00:58
We're talking about our mind.
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Govorimo o našem umu.
01:00
The mind, our most valuable and precious resource,
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Um, nešto najvrjednije
i najdragocjenije što imamo,
i najdragocjenije što imamo,
01:04
through which we experience every single moment of our life,
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čime doživljavamo svaki
pojedini trenutak svog života.
pojedini trenutak svog života.
01:08
the mind that we rely upon
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Na njega se oslanjamo
01:10
to be happy, content, emotionally stable as individuals,
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kako bismo bili sretni, zadovoljni,
emocionalno stabilni kao pojedinci,
emocionalno stabilni kao pojedinci,
01:15
and at the same time to be kind and thoughtful
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a u isto vrijeme ljubazni, promišljeni
01:16
and considerate in our relationships with others.
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i obzirni u svojim odnosima s drugima.
01:21
This is the same mind that we depend upon
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To je isti onaj um o kojem ovisimo
01:23
to be focused, creative, spontaneous,
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kako bismo bili usredotočeni,
kreativni, spontani
kreativni, spontani
01:26
and to perform at our very best in everything that we do.
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i izrazili ono najbolje od sebe
u svemu što radimo.
u svemu što radimo.
01:30
And yet, we don't take any time out to look after it.
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A ipak, ne posvećujemo vrijeme
njegovanju uma.
njegovanju 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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odjeći i frizuri, nego ...
ok, možda ne o frizuri,
01:40
— okay, maybe not our hair, but you see where I'm going.
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(Smijeh)
ali razumijete što želim reći.
01:42
The result, of course, is that we get stressed.
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I, naravno, to rezultira stresom.
01:46
You know, the mind whizzes away like a washing machine
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Umom jure misli kao u perilici rublja,
01:49
going round and round, lots of difficult, confusing emotions,
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vrte se u krug, 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 se nositi s tim.
01:56
and the sad fact is that we are so distracted
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I tužna činjenica je
da smo toliko rastrojeni,
da smo toliko rastrojeni,
02:01
that we're no longer present in the world in which we live.
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da više nismo svjesni
sadašnjeg svijeta u kojem živimo.
sadašnjeg svijeta u kojem 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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a najluđe u tome je
što svatko samo pretpostavlja
što svatko 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 to život i da
samo treba tako nastaviti.
samo treba tako nastaviti.
02:14
That's really not how it has to be.
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A tako, zapravo, ne treba biti.
02:17
So I was about 11 when I went along
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Imao sam 11 godina kada sam otišao
na svoj prvi sat meditacije.
na svoj prvi sat meditacije.
02:19
to my first meditation class.
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02:22
And trust me, it had all the stereotypes that you can imagine,
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Vjerujte mi, bilo je tu svih stereotipa
koje možete zamisliti,
koje možete zamisliti,
02:25
the sitting cross-legged on the floor,
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sjedenja na podu prekriženih nogu,
02:27
the incense, the herbal tea, the vegetarians, the whole deal,
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tamjana, biljnih čajeva,
vegetarijanaca, sve što ide,
vegetarijanaca, sve što ide,
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 mene je zanimalo
pa sam pošao s njom.
pa sam pošao s 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 se nadao
da ću možda naučiti letjeti,
da ću možda naučiti letjeti,
02:37
I kind of thought I might be able to learn how to fly,
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02:39
but I was very young at the time.
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no bio sam tada 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.
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 mogla biti
neka vrsta preventive,
neka vrsta preventive,
02:55
until I was about 20, when a number of things happened
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sve dok nisam navršio 20 godina
i kada su mi se dogodile brojne stvari
i kada su mi se dogodile brojne stvari
02:58
in my life in quite quick succession,
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u vrlo kratkom razdoblju,
03:01
really serious things which just flipped my life upside down
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zaista ozbiljne stvari
koje su izokrenule moj život
koje su 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 s kojima se
nisam znao nositi.
nisam znao nositi.
03:11
Every time I sort of pushed one down,
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Svaki put kada bih gurnuo jednu dolje,
druga bi se ponovo pojavila.
03:13
another one would just sort of pop back up again.
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03:15
It was a really very stressful time.
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Bilo je to zaista stresno razdoblje.
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,
zahvalni za odvlačenje pažnje.
zahvalni za odvlačenje pažnje.
03:24
grateful for the distraction.
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03:26
Others will turn to their friends, their family, looking for support.
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Drugi se okreću prijateljima,
obitelji, tražeći podršku.
obitelji, tražeći podršku.
03:29
Some people hit the bottle, start taking medication.
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Neki dohvate piće, neki lijekove.
03:33
My own way of dealing with it was to become a monk.
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Moj način borbe s tim je bio
da sam postao svećenik.
da sam postao svećenik.
03:36
So I quit my degree, I headed off to the Himalayas,
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Ostavio sam studij,
otišao na Himalaju,
otišao na Himalaju,
03:40
I became a monk, and I started studying meditation.
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postao svećenik i počeo
proučavati meditaciju.
proučavati meditaciju.
03:44
People often ask me what I learned from that time.
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Često me pitaju što sam
naučio u tom razdoblju.
naučio u tom razdoblju.
03:48
Well, obviously it changed things.
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Očigledno, to je promijenilo stvari.
Iskreno, postati svećenik u celibatu
znači i promijeniti mnogo toga.
znači i promijeniti mnogo toga.
03:50
Let's face it, becoming a celibate monk
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03:52
is going to change a number of things.
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Ali, bilo je i više od toga.
03:54
But it was more than that.
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Naučilo me, dalo mi je veću zahvalnost
03:57
It taught me -- it gave me a greater appreciation,
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04:00
an understanding for the present moment.
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i razumijevanje sadašnjeg trenutka.
04:03
By that I mean not being lost in thought,
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Pod time mislim ne izgubiti se u mislima,
04:07
not being distracted,
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ne biti smeten,
ne biti preplavljen teškim emocijama,
04:09
not being overwhelmed by difficult emotions,
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04:13
but instead learning how to be in the here and now,
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već, umjesto toga, naučiti
kako biti ovdje i sada,
kako biti ovdje i sada,
04:17
how to be mindful, how to be present.
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kako biti svjestan, prisutan.
Mislim da je sadašnji trenutak
jako potcijenjen.
jako potcijenjen.
04:20
I think the present moment is so underrated.
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04:23
It sounds so ordinary, and yet we spend so little time
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Zvuči tako obično,
a provodimo tako malo vremena
u sadašnjem trenutku,
u sadašnjem trenutku,
04:27
in the present moment that it's anything but ordinary.
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koji je sve samo ne običan.
04:31
There was a research paper that came out of Harvard,
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Nedavno istraživanje s Harvarda
04:33
just recently, that said on average our minds
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pokazuje da je naš um izgubljen u mislima
04:36
are lost in thought almost 47 percent of the time.
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u prosjeku oko 47 posto 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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Istovremeno, ovo stalno vrludanje uma
04:45
is also a direct cause of unhappiness.
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izravan je uzrok nezadovoljstva.
Nismo dugo na ovome svijetu,
04:48
Now we're not here for that long anyway,
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04:52
but to spend almost half of our life lost in thought
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i provesti skoro pola svog života
izgubljen u mislima
izgubljen u mislima
04:57
and potentially quite unhappy,
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te u potencijalnom nezadovoljstvu,
ne znam, zapravo se čini tragično,
04:59
dunno, it just kind of seems tragic, actually,
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05:02
especially when there's something we can do about it,
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naročito ako postoji nešto
što možemo učiniti,
što možemo učiniti,
kada postoji pozitivna,
praktična, dostižna
praktična, dostižna
05:05
when there's a positive, practical, achievable,
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05:09
scientifically proven technique
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znanstveno dokazana tehnika,
05:11
which allows our mind to be more healthy,
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koja dozvoljava našem umu
da bude zdraviji,
da bude zdraviji,
05:14
to be more mindful and less distracted.
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svjesniji i manje smeten.
05:18
And the beauty of it is that even though
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Ljepota 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,
05:23
it impacts our entire life.
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to utječe na naš cjelokupni život.
05:26
But we need to know how to do it.
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Ali treba znati kako to učiniti.
05:28
We need an exercise. We need a framework
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Potrebna nam je vježba,
okvir, kako bismo naučili biti svjesniji.
05:31
to learn how to be more mindful.
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05:33
That's essentially what meditation is.
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To je bit meditacije.
05:34
It's familiarizing ourselves with the present moment.
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Ona nas zbližava sa sadašnjim trenutkom.
05:37
But we also need to know how to approach it
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Također treba znati
kako joj pravilno pristupiti
kako joj pravilno pristupiti
05:39
in the right way to get the best from it.
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kako 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, zapravo,
zaustavljanje misli,
zaustavljanje misli,
05:50
getting rid of emotions, somehow controlling the mind,
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riješiti se emocija,
nekako držati um pod kontrolom,
nekako držati um pod kontrolom,
05:53
but actually it's quite different from that.
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a u stvari, ona je nešto sasvim drugo.
05:56
It's more about stepping back,
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Više se radi o jednom odmaku,
05:58
seeing the thought clearly,
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vidjeti jasno svoju misao,
06:00
witnessing it coming and going, emotions coming and going
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osvjestiti 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 opuštenim,
fokusiranim umom.
fokusiranim umom.
06:09
So for example, right now,
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Na primjer, sada
06:11
if I focus too much on the balls, then there's no way
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ako se previše fokusiram na lopte,
onda mi je nemoguće opustiti se
i istovremeno pričati s vama.
i istovremeno pričati s vama.
06:14
that I can relax and talk to you at the same time.
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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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neću se moći fokusirati na lopte.
Ispustit ću ih.
06:22
Now in life, and in meditation, there'll be times
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U životu i u meditaciji,
bit će razdoblja kada fokus
postane preintenzivan
postane preintenzivan
06:25
when the focus becomes a little bit too intense,
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06:28
and life starts to feel a bit like this.
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i počinjemo osjećati život pomalo ovako.
06:32
It's a very uncomfortable way to live life,
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Vrlo je neugodno tako živjeti,
06:34
when you get this tight and stressed.
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kada ste tako stisnuti i pod stresom.
U drugim periodima,
možemo se malo previše opustiti
možemo se malo previše opustiti
06:36
At other times, we might take our foot off the gas a little bit too much,
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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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Naravno, u meditaciji ...
(Hrče)
06:45
we're going to end up falling asleep.
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na kraju ćemo zaspati.
06:47
So we're looking for a balance, a focused relaxation
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Dakle, tražimo ravnotežu,
fokusirano opuštanje,
fokusirano opuštanje,
06:50
where we can allow thoughts to come and go
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gdje možemo svojim mislima
dopustiti da dođu i odu,
dopustiti da dođu i odu,
06:52
without all the usual involvement.
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bez uobičajenog uplitanja.
06:55
Now, what usually happens when we're learning to be mindful
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Obično kada učimo postići svjesnost,
06:58
is that we get distracted by a thought.
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događa se da nas misli ometaju.
Recimo da je ovo neka tjeskobna misao.
07:02
Let's say this is an anxious thought.
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07:03
So everything's going fine, and then we see the anxious thought,
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Sve ide kako treba
i kada uočimo tjeskobnu misao,
i kada uočimo tjeskobnu misao,
07:06
and it's like, "Oh, didn't realize I was worried about that."
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krene, "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, zabrinut sam.
07:10
Oh, I really am worried. Wow, there's so much anxiety."
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Zaista sam zabrinut.
Koliko samo tjeskobe."
Koliko samo tjeskobe."
07:13
And before we know it, right,
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I prije nego što osvijestimo,
07:15
we're anxious about feeling anxious.
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tjeskobni smo
jer se osjećamo tjeskobno.
jer se osjećamo tjeskobno.
(Smijeh)
Znate, to je stvarno ludo.
07:20
You know, this is crazy. We do this all the time,
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Stalno to radimo, čak svakoga dana.
07:22
even on an everyday level.
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07:24
If you think about the last time, I dunno,
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Sjetite se zadnjeg puta
kada ste imali klimav zub.
kada ste imali klimav zub.
07:27
you had a wobbly tooth.
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07:29
You know it's wobbly, and you know that it hurts.
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Znate da se klima, znate da boli.
07:33
But what do you do every 20, 30 seconds?
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I što radite svakih 20, 30 sekundi?
07:36
(Mumbling) It does hurt. And we reinforce the storyline, right?
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(Mrmljajući)
Zaista boli.
I još pojačavamo cijelu priču, zar ne?
07:42
And we just keep telling ourselves,
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Nastavljamo si to govoriti
i to radimo cijelo vrijeme.
i to radimo cijelo vrijeme.
07:44
and we do it all the time. And it's only in learning
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Samo putem učenja možemo
promatrati um tako
promatrati um tako
07:45
to watch the mind in this way that we can start to let go
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da otpustimo takve priče
i mentalne obrasce.
i mentalne obrasce.
07:49
of those storylines and patterns of mind.
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07:52
But when you sit down and you watch the mind in this way,
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Kada sjednete i ovako
promatrate um,
promatrate um,
07:54
you might see many different patterns.
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možete uvidjeti 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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cijelo vrijeme.
Nemojte se iznenaditi ako se osjećate
pomalo uznemireno u svom tijelu,
pomalo uznemireno u svom tijelu,
08:01
Don't be surprised if you feel a bit agitated in your body
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08:04
when you sit down to do nothing and your mind feels like that.
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kada sjednete da ne radite ništa
i vaš um se tako osjeća.
i vaš um se tako osjeća.
08:08
You might find a mind that's very dull
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Možete otkriti um koji je vrlo tup
08:10
and boring, and it's just, almost mechanical,
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i dosadan, gotovo mehanički,
08:13
it just seems it's as if you're
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izgleda kao da se samo probudite,
odete na posao, jedete,
odete na posao, jedete,
08:15
getting up, going to work, eat, sleep, get up, work.
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spavate, ustajete, radite.
08:18
Or it might just be that one little nagging thought
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Ili može biti ona jedna
naporna, dosadna misao
naporna, dosadna misao
08:21
that just goes round and round and round your mind.
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koja vam se samo vrti po glavi.
08:26
Well, whatever it is, meditation offers
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Bez obzira što je,
meditacija nudi mogućnost,
potencijal da napravimo odmak
potencijal da napravimo odmak
08:29
the opportunity, the potential to step back
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08:33
and to get a different perspective,
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i sagledamo stvari iz drugačijeg kuta,
08:36
to see that things aren't always as they appear.
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kako bismo vidjeli da stvari
nisu uvijek onakve kao što se čine.
nisu uvijek onakve kao što se čine.
08:40
We can't change
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Ne možemo promijeniti svaku sitnicu
koja nam se dogodi u životu,
koja nam se dogodi u životu,
08:42
every little thing that happens to us in life,
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ali možemo promijeniti način
na koji je doživljavamo.
na koji je doživljavamo.
08:46
but we can change the way that we experience it.
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To je moć meditacije, svjesnosti.
08:50
That's the potential of meditation, of mindfulness.
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Ne morate zapaliti nikakav tamjan
08:53
You don't have to burn any incense,
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08:56
and you definitely don't have to sit on the floor.
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i definitivno ne morate sjediti na podu.
08:58
All you need to do is to take 10 minutes out a day
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Sve što trebate je odvojiti
10 minuta svakog dana
10 minuta svakog dana
09:02
to step back, to familiarize yourself with the present moment
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kako biste se odmakli,
zbližili se sa sadašnjim trenutkom,
zbližili se sa sadašnjim trenutkom,
09:06
so that you get to experience a greater sense
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kako biste osjetili
09:08
of focus, calm and clarity in your life.
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jači fokus, mir i jasnoću u svom životu.
09:13
Thank you very much. (Applause)
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Velika vam hvala.
(Pljesak)
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