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  • Translator: Zsófia Herczeg Reviewer: Riaki Poništ

  • So how many of you have found the secret to success and happiness?

  • Hmm.

  • But we all know what it is, don't we?

  • As great Zen masters teach,

  • it's staying connected with ...

  • our smartphone.

  • (Laughter)

  • But do these distractions really make us effective

  • or make us happier?

  • Or in this case, maybe burned out.

  • So today, together,

  • right here,

  • let's take a step to a more mindful life.

  • Mindfulness has been a part of Buddhist traditions for many centuries.

  • It's a practice and a way of thinking

  • that help us be present with our experience

  • in a nonjudgmental way.

  • So, where are your thoughts right now?

  • I hope your mind is here.

  • However, most of the time, our mind is somewhere else.

  • It is somewhere in the past or in the future.

  • So we suffer more because we're either

  • stuck on something that happened in the past

  • or worry about something that hasn't happened yet.

  • So if you are present,

  • you are free from such suffering.

  • But also, your action at the present moment

  • can create your past

  • and determine your future.

  • So that's why being in the present is very powerful.

  • Also it's important to keep your objective point of view.

  • Because the main source of suffering is your subjective point of view.

  • So we judge something to be good or bad.

  • But we are just comparing it with some ideal situation.

  • So if you are nonjudgmental,

  • or if you can keep your objective point of view,

  • you can reduce your suffering as well.

  • The main practice of mindfulness is meditation.

  • Meditation is good for conditioning you to be more mindful

  • and nonjudgmental.

  • So let's try meditation right now.

  • Sit up straight,

  • and close your eyes,

  • and inhale slowly for five seconds.

  • And exhale slowly for ten seconds or even longer.

  • (Exhale)

  • (Inhale)

  • (Exhale)

  • Try to feel how the air is entering your body

  • and exiting your body.

  • (Exhale)

  • (Inhale)

  • (Exhale)

  • Just feel your breathing.

  • So how do you feel right now?

  • Lately, this ancient Buddhist practice is changing.

  • Actually, personally I can see the changes at my temple.

  • I've started having more corporate and business school groups

  • in my meditation classes.

  • In fact, various corporations

  • like Google, LinkedIn, Ford Motors and more,

  • they are using meditation as a part of their corporate wellness programs.

  • Because neuroscience has helped us to understand

  • how meditation can influence our brain

  • and emotional intelligence.

  • Emotional intelligence, or EQ consists of six elements:

  • "self-awareness,"

  • "self-control,"

  • "social awareness,"

  • "social management,"

  • "attention,"

  • and "outlook."

  • Many studies have shown that regular practice of meditation

  • can increase the activity and mass of the region of the brain

  • associated with emotional intelligence.

  • Especially, if you can improve your self-control and attention,

  • you won't be disturbed,

  • and you can pay undivided attention to what you are doing at a certain moment.

  • Also, relaxation is a key to being more mindful.

  • When you are relaxing,

  • actually, a part or region of your brain

  • associated with attention and self-control,

  • their activities increase.

  • Actually, the oxygen consumption of the brain gets low.

  • You are relaxing.

  • As you can see on this graph,

  • when you sleep six hours, you are really relaxing.

  • But when you do 20 minutes of mediation,

  • the oxygen consumption level goes down to the same level

  • as when you sleep six hours,

  • so that means you are really relaxing.

  • Also the carbon dioxide level of the brain

  • increases if you do meditation for more than 20 minutes.

  • The increase of the carbon dioxide level in your brain stimulates your brain stem.

  • And you brain starts releasing serotonin.

  • The serotonin is the neurotransmitter that further relaxes us

  • so you have a better self-control skill and attention.

  • That's why meditation is an effective way to be more mindful.

  • So now, you are ready to be more mindful.

  • Regular practice of meditation can relax you more

  • and improve your attention and self-control.

  • So that you can experience each moment of your life

  • fully and mindfully.

  • As Buddhist teachings tell us,

  • everything is impermanent.

  • Time keeps moving forward, not backward.

  • So let's not miss any precious moments with our beloved ones.

  • Actually, this is my daughter.

  • When this picture was taken, she was two years old.

  • Now she is three and a half. She is quite a handful.

  • But she always makes me aware how powerful it is to be present ...

  • in that moment.

  • Your past and your future depend on the present moment.

  • And that moment is now.

  • (Applause)

Translator: Zsófia Herczeg Reviewer: Riaki Poništ

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心態如何幫助你活在當下|川上隆文牧師|TEDx京東-TEDx京東 (How mindfulness can help you to live in the present | Rev. Takafumi Kawakami | TEDxKyoto)

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    Takaaki Inoue 發佈於 2021 年 01 月 14 日
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