外语2019-03-21 14:22:25 8.1万






演讲者:Andy Puddicombe 安迪·普迪科姆


你最后一次整整10分钟什么也没做是什么时候?不发短信,不聊天,甚至不思考?Andy Puddicombe描述了这样的神秘力量:每天用10分钟刷新你的头脑,只要留心和体验当下时刻!


We live in an incredibly busy world. The pace of life is often frantic, our minds are always busy, and we're always doing something.



So with that in mind, I'd like you just to take a moment to think, when did you last take any time to do nothing? Just 10 minutes, undisturbed? And when I say nothing, I do mean nothing. 



So that's no emailing, texting, no Internet, no TV, no chatting, no eating, no reading. Not even sitting there reminiscing about the past or planning for the future. Simply doing nothing. I see a lot of very blank faces.(Laughter)You probably have to go a long way back.



And this is an extraordinary thing, right? We're talking about our mind. The mind, our most valuable and precious resource, through which we experience every single moment of our life. The mind that we rely upon to be happy, content, emotionally stable as individuals, and at the same time, to be kind and thoughtful and considerate in our relationships with others. 



This is the same mind that we depend uponto be focused, creative, spontaneous, and to perform at our very best in everything that we do. And yet, we don't take any time out to look after it. In fact, we spend more time looking after our cars, our clothes and our hair than we — okay, maybe not our hair,but you see where I'm going.

靠着这个大脑(心灵)我们能够专注、有创意、自觉,并在我们做的所有事情中发挥自己的才能。然而,我们没有花哪怕一点时间来关心它。事实上,相较而言,我们更关心自己的汽车、衣服和头发的时间都要更多 —-好吧,也许不包括我们的头发,但你们懂我想要说的。


The result, of course, is that we get stressed. You know, the mind whizzes away like a washing machinegoing round and round, lots of difficult, confusing emotions, and we don't really know how to deal with that. And the sad fact is that we are so distracted that we're no longer present in the world in which we live. 



We miss out on the things that are most important to us, and the crazy thing is that everybody just assumes, that's the way life is, so we've just kind of got to get on with it. That's really not how it has to be.



So I was about 11 when I went along to my first meditation class. And trust me, it had all the stereotypes that you can imagine, the sitting cross-legged on the floor, the incense, the herbal tea, the vegetarians, the whole deal, but my mom was going and I was intrigued, so I went along with her. 

当我去上我第一节冥想课的时候 我只有11岁。相信我,课里有所有你能想到的关于冥想的成见,盘腿坐在地板上、焚香、药茶、素食主义者,全部东西,但我妈妈当时参加了,而我也感兴趣,所以我跟她一起去了。 


I'd also seen a few kung fu movies, and secretly I kind of thought I might be able to learn how to fly, but I was very young at the time. Now as I was there, I guess, like a lot of people, I assumed that it was just an aspirin for the mind. 



You get stressed, you do some meditation. I hadn't really thought that it could be sort of preventative in nature, until I was about 20, when a number of things happened in my life in quite quick succession, really serious things which just flipped my life upside down and all of a sudden I was inundated with thoughts, inundated with difficult emotions that I didn't know how to cope with. 



Every time I sort of pushed one down, another one would pop back up again. It was a really very stressful time.



I guess we all deal with stress in different ways. Some people will bury themselves in work, grateful for the distraction. Others will turn to their friends, their family, looking for support. Some people hit the bottle, start taking medication. My own way of dealing with it was to become a monk. So I quit my degree, I headed off to the Himalayas, I became a monk, and I started studying meditation.



People often ask me what I learned from that time. Well, obviously it changed things. Let's face it, becoming a celibate monk is going to change a number of things. But it was more than that. It taught me — it gave me a greater appreciation, an understanding for the present moment. 



By that I mean not being lost in thought, not being distracted, not being overwhelmed by difficult emotions, but instead learning how to be in the here and now, how to be mindful, how to be present.



I think the present moment is so underrated. It sounds so ordinary, and yet we spend so little time in the present moment that it's anything but ordinary. 



There was a research paper that came out of Harvard, just recently, that said on average, our minds are lost in thought almost 47 percent of the time. 47 percent. At the same time, this sort of constant mind-wandering is also a direct cause of unhappiness.

就在最近,哈佛有一个调查的结果显示,我们的大脑(心灵)平均 有将近47%的时间是迷失在各种思绪中。百分之47。同时,这种持续的“大脑(心灵)徘徊”也是导致人类不幸福的直接原因。


Now we're not here for that long anyway, but to spend almost half of our life lost in thought and potentially quite unhappy, I don't know, it just kind of seems tragic, actually, especially when there's something we can do about it, when there's a positive, practical, achievable, scientifically proven technique which allows our mind to be more healthy, to be more mindful and less distracted.



And the beauty of it is that even though it need only take about 10 minutes a day, it impacts our entire life. But we need to know how to do it. We need an exercise. We need a framework to learn how to be more mindful. That's essentially what meditation is. It's familiarizing ourselves with the present moment.



But we also need to know how to approach it in the right way to get the best from it. And that's what these are for, in case you've been wondering, because most people assume that meditation is all about stopping thoughts, getting rid of emotions, somehow controlling the mind, but actually it's quite different from that. It's more about stepping back, sort of seeing the thought clearly, witnessing it coming and going, emotions coming and going without judgment, but with a relaxed, focused mind.



So for example, right now, if I focus too much on the balls, then there's no way I can relax and talk to you at the same time. Equally, if I relax too much talking to you, there's no way I can focus on the balls. I'm going to drop them. Now in life, and in meditation, there'll be times when the focus becomes a little bit too intense, and life starts to feel a bit like this. It's a very uncomfortable way to live life, when you get this tight and stressed. 

打个比方,现在,如果我太集中于这些球,那么我就无法能够放松并同时与你们说话。同样地,如果我太过于放松地跟你们说话,那我将无法专注在球上,我将会把球掉到地上。而在生活里,在冥想中,有些时候专注变得有点过于紧张,而生活开始变得有点像这样。 当你变得这样紧张,你将活的非常难受。


At other times, we might take our foot off the gas a little bit too much, and things just become a sort of little bit like this. Of course in meditation —(Snores) we're going to end up falling asleep. So we're looking for a balance, a focused relaxation where we can allow thoughts to come and go without all the usual involvement.

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),而这将变得像这样。而在冥想中——(鼾声)—— 我们最后就会睡着。因此我们要寻找一个平衡点,一种专注的放松,在这种状态下我们能让思绪自由来去远离尘世的烦扰。



Now, what usually happens when we're learning to be mindful is that we get distracted by a thought.Let's say this is an anxious thought. Everything's going fine, and we see the anxious thought. "Oh, I didn't realize I was worried about that." You go back to it, repeat it. "Oh, I am worried. I really am worried. Wow, there's so much anxiety." And before we know it, right, we're anxious about feeling anxious.

现在,当我们学会专注通常会发生就是我们被一个想法打扰。比如说这是一个焦虑的思绪。比如所以事情都一切顺利,然后我们发现了焦急的思绪,它就像:"哦,我居然没意识到我的烦恼"。你关注它,并且重复它。“哦,我很担心。哦,我真的很担心。哇,有这么多的焦虑。” 和之前我们意识到它相比,对吧,我们为焦虑的感觉而焦虑。


You know, this is crazy. We do this all the time, even on an everyday level. If you think about the last time you had a wobbly tooth. You know it's wobbly, and you know that it hurts. But what do you do every 20, 30 seconds? (Mumbling) It does hurt. And we reinforce the storyline, right?And we just keep telling ourselves, and we do it all the time. 

你知道,这很不正常,我们总是在想这些,甚至在日常生活的状态下。如果你想想最后一次,我不知道,你有一颗松动的牙。你知道它是一颗松动的牙,并且你知道它很痛。但你每20,30 秒就关注它一下吗?(嘴里喃喃)真的很痛。我们加重了痛苦,对吧? 我们只不断告诉自己,我们总是这样。


And it's only in learning to watch the mind in this way that we can start to let go of those storylines and patterns of mind. But when you sit down and you watch the mind in this way, you might see many different patterns. You might find a mind that's really restless and — the whole time. Don't be surprised if you feel a bit agitated in your body when you sit down to do nothing and your mind feels like that. You might find a mind that's very dull and boring, and it's just, almost mechanical, it just seems it's as if you're getting up, going to work, eat, sleep, get up, work. 



Or it might just be that one little nagging thought that just goes round and round your mind.Well, whatever it is, meditation offers the opportunity, the potential to step back and to get a different perspective, to see that things aren't always as they appear. 



We can't change every little thing that happens to us in life, but we can change the way that we experience it. That's the potential of meditation, of mindfulness. You don't have to burn any incense, and you definitely don't have to sit on the floor. All you need to do is to take 10 minutes out a day to step back, to familiarize yourself with the present moment so that you get to experience a greater sense of focus, calm and clarity in your life.

我们不能改变每一件生活中发生在我们身上小事,但我们可以改变我们感受它的方式。这就是冥想专注力的潜力。你不需要烧香、你不一定要坐在地板上。您需要做的一切就是每天花10分钟思绪中退一步,熟悉自己所处的“现在” 这样,你可以在生活里体验更多的专注、 平静和清澈。


Thank you very much.(Applause)



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meditation is powerful





















有时候确实需要退一步 才能看清楚事情的真相













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