1、s no emailing, texting, no Internet, no TV, no chatting, no eating, no reading. Not evensitting there reminiscing about the past or planning for the future. Simply doing nothing. I see alot of very blank faces.49（Laughter）50You probably have to go a long way back.51And this is an extraordinary thing
2、, right Were talking about our mind. The mind, our mostvaluable and precious resource, through which we experience every single moment of our life. Themind that we rely upon to be happy, content, emotionally stable as individuals, and at the sametime, to be kind and thoughtful and considerate in our
3、 relationships with others. This is the samemind that we depend upon to be focused, creative, spontaneous, and to perform at our very bestin everything that we do. And yet, we dont take any time out to look after it. In fact, we spendmore time looking after our cars, our clothes and our hair than we
4、 - okay, maybe not our hair,01:3637but you see where Im going.39The result, of course, is that we get stressed. You know, the mind whizzes away like a washingmachine going round and round, lots of difficult, confusing emotions, and we dont really knowhow to deal with that. And the sad fact is that w
5、e are so distracted that were no longer present inthe world in which we live. We miss out on the things that are most important to us, and thecrazy thing is that everybody just assumes, thats the way life is, so weve just kind of got to geton with it. Thats really not how it has to be.02:12So I was
6、about 11 when I went along to my first meditation class. And trust me, it had all thestereotypes that you can imagine, the sitting cross-legged on the floor, the incense, the herbaltea, the vegetarians, the whole deal, but my mom was going and I was intrigued, so I went alongwith her. Id also seen a
7、 few kung fu movies, and secretly I kind of thought I might be able tolearn how to fly, but I was very young at the time. Now as I was there, I guess, like a lot ofpeople, I assumed that it was just an aspirin for the mind. You get stressed, you do somemeditation. I hadnt really thought that it coul
8、d be sort of preventative in nature, until I was about20, when a number of things happened in my life in quite quick succession, really serious thingswhich just flipped my life upside down and all of a sudden I was inundated with thoughts,inundated with difficult emotions that I didnt know how to co
9、pe with. Every time I sort of pushedone down, another one would pop back up again. It was a really very stressful time.03:I guess we all deal with stress in different ways. Some people will bury themselves in work, gratefulfor the distraction. Others will turn to their friends, their family, looking
10、 for support. Some peoplehit the bottle, start taking medication. My own way of dealing with it was to become a monk. So Iquit my degree, I headed off to the Himalayas, I became a monk, and I started studyingmeditation.People often ask me what I learned from that time. Well, obviously it changed thi
11、ngs. Lets face it,becoming a celibate monk is going to change a number of things. But it was more than that. Ittaught me - it gave me a greater appreciation, an understanding for the present moment. By thatI mean not being lost in thought, not being distracted, not being overwhelmed by difficultemot
12、ions, but instead learning how to be in the here and now, how to be mindful, how to bepresent.04:15I think the present moment is so underrated. It sounds so ordinary, and yet we spend so littletime in the present moment that its anything but ordinary. There was a research paper that cameout of Harva
13、rd, just recently, that said on average, our minds are lost in thought almost 47percent of the time. 47 percent. At the same time, this sort of constant mind-wandering is also adirect cause of unhappiness. Now were not here for that long anyway, but to spend almost half ofour life lost in thought an
14、d potentially quite unhappy, I dont know, it just kind of seems tragic,actually, especially when theres something we can do about it, when theres a positive, practical,achievable, scientifically proven technique which allows our mind to be more healthy, to be moremindful and less distracted.05:13And
15、 the beauty of it is that even though it need only take about 10 minutes a day, it impacts ourentire life. But we need to know how to do it. We need an exercise. We need a framework to learnhow to be more mindful. Thats essentially what meditation is. Its familiarizing ourselves with thepresent mome
16、nt. But we also need to know how to approach it in the right way to get the bestfrom it. And thats what these are for, in case youve been wondering, because most peopleassume that meditation is all about stopping thoughts, getting rid of emotions, somehowcontrolling the mind, but actually its quite
17、different from that. Its more about stepping back, sortof seeing the thought clearly, witnessing it coming and going, emotions coming and goingwithout judgment, but with a relaxed, focused mind.06:04So for example, right now, if I focus too much on the balls, then theres no way I can relax andtalk t
18、o you at the same time. Equally, if I relax too much talking to you, theres no way I can focuson the balls. Im going to drop them. Now in life, and in meditation, therell be times when thefocus becomes a little bit too intense, and life starts to feel a bit like this. Its a very uncomfortableway to
19、live life, when you get this tight and stressed. At other times, we might take our foot offthe gas a little bit too much, and things just become a sort of little bit like this. Of course inmeditation -（Snores）40were going to end up falling asleep. So were looking for a balance, a focused relaxation
20、where wecan allow thoughts to come and go without all the usual involvement.Now, what usually happens when were learning to be mindful is that we get distracted by athought. Lets say this is an anxious thought. Everythings going fine, and we see the anxiousthought. Oh, I didnt realize I was worried
21、about that. You go back to it, repeat it. Oh, I amworried. I really am worried. Wow, theres so much anxiety. And before we know it, right, wereanxious about feeling anxious.07:14You know, this is crazy. We do this all the time, even on an everyday level. If you think about thelast time you had a wob
22、bly tooth. You know its wobbly, and you know that it hurts. But what doyou do every 20, 30 seconds?31（Mumbling）33It does hurt. And we reinforce the storyline, right And we just keep telling ourselves, and we do itall the time. And its only in learning to watch the mind in this way that we can start
23、to let go ofthose storylines and patterns of mind. But when you sit down and you watch the mind in thisway, you might see many different patterns. You might find a mind thats really restless and - thewhole time. Dont be surprised if you feel a bit agitated in your body when you sit down to donothing
24、 and your mind feels like that. You might find a mind thats very dull and boring, and itsjust, almost mechanical, it just seems its as if youre 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 yourmind.08:21Well, w
25、hatever it is, meditation offers the opportunity, the potential to step back and to get adifferent perspective, to see that things arent always as they appear. We cant change every littlething that happens to us in life, but we can change the way that we experience it. Thats thepotential of meditati
26、on, of mindfulness. You dont have to burn any incense, and you definitelydont have to sit on the floor. All you need to do is to take 10 minutes out a day to step back, tofamiliarize yourself with the present moment so that you get to experience a greater sense offocus, calm and clarity in your life
27、.09:08Thank you very much.09（Applause）【中文翻译】我们生活在一个异常纷杂的世界。 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， 而我们每时每刻都在做着事情记住这点的同时，我希望你们能拿出一小会儿时间， 来想想，上一次自己什么都不做是什么时候 仅仅10分钟，毫无干扰地 当我说什么都不做，就是什么都不做。 没有电子邮件、短信，没有互联网， 没有电视、聊天、食物、阅读， 甚至不包括坐着回想过去 或者思考将来。 只是什么都不做。 我看到你们中很多茫然的脸。（笑声） 我的想法是，你们很可能要往后退很大一步。而这是一件很离奇的事情，对吧 我们说的是我们的
28、大脑（心灵）。 大脑（心灵），对我们来说最珍贵的东西， 我们通过它来体验生活中的每一个时刻， 全靠它（心灵） 我们作为一个个体，能感到幸福、满足、情感稳定， 同时在我们与他人的关系中 变得善良与体贴。 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。38而结果，当然是我们感到压力。 你们知道的，大脑（心灵）总是像一台洗衣机般飕飕运转 反反复复，许多复杂、令人困惑的感情， 而我们却不真的知道怎么来应
29、对， 可悲的事实是我们如此分心 以至于我们不再处在自己当下生活的这个世界。 我们错过了对我们而言最重要的事情， 而疯狂的是每个人都只是以为， 哦，这就是生活，我们不得不这么过。 但生活真的不必须成为这样子。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。 我还看了几部功夫电影，私下里 我想我或许能学会怎么飞起来， 但我那时实在非常年轻。 我想，当我在那里的时候，像很多人一样， 我假定那只是一颗给大脑（心灵）的阿司匹林。 当感到压力的时候，你就冥
30、想一会。 我不曾真的考虑那本质上会是一种阻碍， 直到我大约20岁，一些事情 在我的人生中接连地发生， 那是一些把我的生活整个颠倒的事情 而突然之间我被各种思绪淹没了， 淹没在我不知道如何应付的复杂感情里。 每当我快要解决其中一个的时候， 另一个会又一次的冒出来。 那真的是一段非常难熬的时间。我想我们应对压力都有不同的方式。 有些人会把自己埋头到工作中， 用以分心不去想。 另一些人则会从朋友和家庭中寻求帮助。 还有些人酗酒，或开始使用药品。 我自己当时的方式则是成为一名僧侣。 因此我退了学，去了喜马拉雅山， 我成为了一名僧侣，并开始学习冥想。人们常会问我从这段经历里学到了什么。 嗯，很显然它改变了很多事情。 面对这个事实，成为一名修行禁欲的僧侣 能够改变很多事情。 但不仅如此 这个经历还教会我-使得我更能感悟“现在”， 对于“现在”这个时刻的有了更深的理解。 我指的
