英语演讲稿：只需专注10分钟

英语演讲稿：只需专注10分钟

weliveinanincrediblybusyworld.thepaceoflifeisoftenfrantic,ourmindsarealwaysbusy,andwe’realwaysdoingsomething.

sowiththatinmind,i’dlikeyoujusttotakeamomenttothink,whendidyoulasttakeanytimetodonothing?just10minutes,undisturbed?andwhenisaynothing,idomeannothing.sothat’snoemailing,texting,nointernet,notv,nochatting,noeating,noreading,notevensittingtherereminiscingaboutthepastorplanningforthefuture.simplydoingnothing.iseealotofveryblankfaces.(laughter)mythinkingis,youprobablyhavetogoalongwayback.

andthisisanextraordinarything,right?we’retalkingaboutourmind.themind,ourmostvaluableandpreciousresource,throughwhichweexperienceeverysinglemomentofourlife,themindthatwerelyupontobehappy,content,emotionallystableasindividuals,andatthesametimetobekindandthoughtfulandconsiderateinourrelationshipswithothers.thisisthesamemindthatwedependupontobefocused,creative,spontaneous,andtoperformatourverybestineverythingthatwedo.andyet,wedon’ttakeanytimeouttolookafterit.infact,wespendmoretimelookingafterourcars,ourclothesandourhairthanwe—okay,maybenotourhair,butyouseewherei’mgoing.

theresult,ofcourse,isthatwegetstressed.youknow,themindwhizzesawaylikeawashingmachinegoingroundandround,lotsofdifficult,confusingemotions,andwedon’treallyknowh

owtodealwiththat,andthesadfactisthatwearesodistractedthatwe’renolongerpresentintheworldinwhichwelive.wemissoutonthethingsthataremostimportanttous,andthecrazythingisthateverybodyjustassumes,well,that’sthewaylifeis,sowe’vejustkindofgottogetonwithit.that’sreallynothowithastobe.

soiwasabout11wheniwentalongtomyfirstmeditationclass.andtrustme,ithadallthestereotypesthatyoucanimagine,thesittingcross-leggedonthefloor,theincense,theherbaltea,thevegetarians,thewholedeal,butmymomwasgoingandiwasintrigued,soiwentalongwithher.i’dalsoseenafewkungfumovies,andsecretlyikindofthoughtimightbeabletolearnhowtofly,butiwasveryyoungatthetime.nowasiwasthere,iguess,likealotofpeople,iassumedthatitwasjustanaspirinforthemind.yougetstressed,youdosomemeditation.ihadn’treallythoughtthatitcouldbesortofpreventativeinnature,untiliwasabout20,whenanumberofthingshappenedinmylifeinquitequicksuccession,reallyseriousthingswhichjustflippedmylifeupsidedownandallofasuddeniwasinundatedwiththoughts,inundatedwithdifficultemotionsthatididn’tknowhowtocopewith.everytimeisortofpushedonedown,anotheronewouldjustsortofpopbackupagain.itwasareallyverystressfultime.

iguesswealldealwithstressindifferentways.somepeoplewillburythemselvesinwork,gratefulforthedistraction.otherswillturntotheirfriends,theirfamily,lookingforsupport.somepeoplehitthebottle,starttakingmedication.myownwayofdealingwithitwastobecomeamonk.soiquitmydegree,ihe

adedofftothehimalayas,ibecameamonk,andistartedstudyingmeditation.

peopleoftenaskmewhatilearnedfromthattime.well,obviouslyitchangedthings.let’sfaceit,becomingacelibatemonkisgoingtochangeanumberofthings.butitwasmorethanthat.ittaughtme--itgavemeagreaterappreciation,anunderstandingforthepresentmoment.bythatimeannotbeinglostinthought,notbeingdistracted,notbeingoverwhelmedbydifficultemotions,butinsteadlearninghowtobeinthehereandnow,howtobemindful,howtobepresent.

ithinkthepresentmomentissounderrated.itsoundssoordinary,andyetwespendsolittletimeinthepresentmomentthatit’sanythingbutordinary.therewasaresearchpaperthatcameoutofharvard,justrecently,thatsaidonaverageourmindsarelostinthoughtalmost47percentofthetime.forty-sevenpercent.atthesametime,thissortofconstantmind-wanderingisalsoadirectcauseofunhappiness.nowwe’renothereforthatlonganyway,buttospendalmosthalfofourlifelostinthoughtandpotentiallyquiteunhappy,dunno,itjustkindofseemstragic,actually,especiallywhenthere’ssomethingwecandoaboutit,whenthere’sapositive,practical,achievable,scientificallyproventechniquewhichallowsourmindtobemorehealthy,tobemoremindfulandlessdistracted.andthebeautyofitisthateventhoughitneedonlytakeabout10minutesaday,itimpactsourentirelife.butweneedtoknowhowtodoit.weneedanexercise.weneedaframeworktolearnhowtobemoremindful.that’sessentiallywhatmeditationis.it’sfamiliarizingourselveswiththepresentmoment.butwealsoneed

toknowhowtoapproachitintherightwaytogetthebestfromit.andthat’swhatthesearefor,incaseyou’vebeenwondering,becausemostpeopleassumethatmeditationisallaboutstoppingthoughts,gettingridofemotions,somehowcontrollingthemind,butactuallyit’squitedifferentfromthat.it’smoreaboutsteppingback,seeingthethoughtclearly,witnessingitcomingandgoing,emotionscomingandgoingwithoutjudgment,butwitharelaxed,focusedmind.

soforexample,rightnow,ififocustoomuchontheballs,thenthere’snowaythaticanrelaxandtalktoyouatthesametime.equally,ifirelaxtoomuchtalkingtoyou,thenthere’snowayicanfocusontheballs.i’mgoingtodropthem.nowinlife,andinmeditation,there’llbetimeswhenthefocusbecomesalittlebittoointense,andlifestartstofeelabitlikethis.it’saveryuncomfortablewaytolivelife,whenyougetthistightandstressed.atothertimes,wemighttakeourfootoffthegasalittlebittoomuch,andthingsjustbecomeasortoflittlebitlikethis.ofcourseinmeditation—(snores)—

we’regoingtoendupfallingasleep.sowe’relookingforabalance,afocusedrelaxationwherewecanallowthoughtstocomeandgowithoutalltheusualinvolvement.

now,whatusuallyhappenswhenwe’relearningtobemindfulisthatwegetdistractedbyathought.let’ssaythisisananxiousthought.soeverything’sgoingfine,andthenweseetheanxiousthought,andit’slike,”oh,didn’trealizeiwasworriedaboutthat.”yougobacktoit,repeatit.”oh,iamworried.oh,ireallyamworried.wow,there’ssomuchanxiety.”andbeforeweknowit,right,we’reanxiousaboutfeelinganxious.youknow,thisiscrazy.wedothisallthetime,evenonaneveryday

level.ifyouthinkaboutthelasttime,idunno,youhadawobblytooth.youknowit’swobbly,andyouknowthatithurts.butwhatdoyoudoevery20,30seconds?(mumbling)itdoeshurt.andwereinforcethestoryline,right?andwejustkeeptellingourselves,andwedoitallthetime.andit’sonlyinlearningtowatchthemindinthiswaythatwecanstarttoletgoofthosestorylinesandpatternsofmind.butwhenyousitdownandyouwatchthemindinthisway,youmightseemanydifferentpatterns.youmightfindamindthat’sreallyrestlessand--thewholetime.don’tbesurprisedifyoufeelabitagitatedinyourbodywhenyousitdowntodonothingandyourmindfeelslikethat.youmightfindamindthat’sverydullandboring,andit’sjust,almostmechanical,itjustseemsit’sasifyou’regettingup,goingtowork,eat,sleep,getup,work.oritmightjustbethatonelittlenaggingthoughtthatjustgoesroundandroundandroundyourmind.well,whateveritis,meditationofferstheopportunity,thepotentialtostepbackandtogetadifferentperspective,toseethatthingsaren’talwaysastheyappear.wecan’tchangeeverylittlethingthathappenstousinlife,butwecanchangethewaythatweexperienceit.that’sthepotentialofmeditation,ofmindfulness.youdon’thavetoburnanyincense,andyoudefinitelydon’thavetositonthefloor.allyouneedtodoistotake10minutesoutadaytostepback,tofamiliarizeyourselfwiththepresentmomentsothatyougettoexperienceagreatersenseoffocus,calmandclarityinyourlife. thankyouverymuch.(applause)

译文、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