It's Kobe Bryant.

他是 Kobe Bryant。

And you may say, "Why Kobe?"

你可能會問：「為什麼是 Kobe？」

Well, it's Kobe because when I first met him, we talked a lot about sleep and meditation.

因為當我第一次見到 Kobe 時，我們聊了很多關於睡眠和冥想的事情。

And he told me how he used to sleep for three or four hours.

他告訴我他過去只有三、四小時的睡眠時間。

And then he realized that, in fact, sleep and meditation are performance enhancers and he would do anything to be his best at the game.

後來，他意識到其實睡眠和冥想可以讓他表現更好，他也願意為了能在比賽表現到最好而做任何事。

And far from what our culture makes us believe, that there is actually a trade-off between sleep, meditation, and productivity and performance, there isn't.

這絕對不是我們的文化使我們相信的那樣，在睡眠、冥想、生產力效率和表現之間必須有所取捨，根本沒有。

And Kobe proves that.

Kobe 證明了這點。

[Kobe Bryant: The importance sleep and meditation]

[Kobe Bryant：睡眠和冥想的重要性]

Let's get to it!

我們開始吧！

Lesson one, get an additional 30 minutes of sleep a night.

第一課：晚上讓自己能有額外 30 分鐘的睡眠。

Take it as a challenge, try to find that space, quiet your mind, and get your 30 minutes of sleep.

把他當成是個挑戰，試著找出空間，靜下心靈，並且好好地睡上那 30 分鐘。

And you'll see it makes a really, really big difference.

你會發現真的有很大的改變。

My sleep habits were horrendous, to say the least.

我的睡眠習慣很可怕，可以說是最糟的。

I've always had a hard time sleeping.

我總是很難入睡。

I couldn't figure out how to shut my brain off.

我不知道如何讓我的大腦關機。

What made the light bulb come on is that I went out there and played a game and I played like crap.

真正讓我有這個想法的是由於我上場打球時打得糟透了。

And I was like, "Why am I playing like crap because I've been practicing these same moves over and over and over?"

我問自己「為什麼我打得這麼糟？是因為我一遍又一遍，不斷練習那些同樣的招數的關係嗎？」

But yet, I couldn't execute them properly.

但即便如此，我卻仍然無法正確地在場上執行這些招數。

I was feeling sluggish, I was feeling lethargic and I knew it wasn't because of my training.

我感覺遲鈍、無精打采，而我知道這絕不是因為我缺乏練習。

Because I'd trained obsessively.

是因為我過度練習了。

So then I started looking at other things.

因此我開始探究其他原因。

That's when I came to the realization that hey Kobe, you're not 21 years old anymore, buddy.

那時我才意識到：嘿 Kobe 你已不再是那 21 歲的小兄弟了。

Maybe the fact that you're sleeping you're sleeping two, three hours a night.

也許是因為你一個晚上只睡兩、三個小時。

Maybe that has something to do with the fact that you're playing like crap.

正是因為這個事實，你打球才會打得那麼糟。

And that's when I started really evaluating those things.

這使我開始真正去審慎考量這些事情。

And I'd say lesson two would be just five minutes of quiet time.

第二課：靜下心五分鐘。

Five minutes for you to be mindful.

只要五分鐘就好，讓你可以進入正念的狀態。

And to just sit and find that inner voice and just kinda listen to the self.

靜靜坐著，找到你內在的聲音，並好好傾聽它。

Preferably would be in the morning as you start your day.

最好的時間是早晨，把冥想當成是你一天的開始。

I meditate every day.

我每天都會冥想。

I meditate everyday and I do it in the mornings and I do it for about 10 to 15 minutes.

我每天早上都會冥想 10 到 15 分鐘。

And I think it's important because it just sets me up for the rest of the day.

我認為這很重要，因為這樣會讓我做好準備以面對接下來一整天會發生的事情。

It helps me, it's like having an anchor.

冥想對我有很大的幫助，就像是定錨一樣。

If I don't do it, I feel like I'm constantly chasing the day as opposed to being able to be controlled and dictate the day.

如果我不冥想，我會感覺一整天都在追趕著些什麼，而無法好好地掌控著和規劃事情。

Not that you're calling the shots on what comes forward, but the fact that I am set and ready for whatever may come my way.

這並不代表著我能操縱事情的走向，而是讓我能準備好面對接下來的所有事情。

You know, I have a calmness about whatever comes my way and a poise.

如你所知，不論發生什麼狀況，我總能保持冷靜、鎮定。

And that comes from starting the morning of through meditation.

這都歸功於我每日早晨的冥想。

For me, it's really just listening to my inner self.

對我而言，這就真的只是傾聽內在的自我。

That's basically it.

這即是冥想的根本。

Like you sit in silence, and you just allow these thoughts to come forward, and you get a chance to observe the self.

你可以這麼想像，自己靜靜地坐著，然後任由那些想法迎面到來，你就有機會內觀自我。

And things that may be lying beneath the surface that if you don't have that time to sit quietly on your own, you'll never pay attention to.

此外，你還能收穫一些潛藏於事物表象之下的東西，而那些東西是如果你沒花時間自己靜靜坐著，你絕對不會注意到的。

'Cause if you think about it, the reality is that we're paying attention to so many things that are going on around us.

你想想，現實中，我們都只專注於我們周遭發生的事情。

We're constantly taking selfies, we're constantly taking pictures to post on Instagram and all these other things that we're constantly observing everything that's around us.

我們經常自拍，也經常拍照上傳 IG ，這類的瑣事讓我們總是專注於我們身邊的一切。

But we don't take the time to really observe what's going on inside of ourselves.

但我們卻不曾花時間在自己身上，確實地觀察我們的內在。

And that's what meditation is for me.

這是冥想帶給我的最大益處。

In 2000, we had a new head coach that came to the Los Angeles Lakers, by the name of Phil Jackson.

2000 年時，我們的洛杉磯湖人 (Los Angeles Lakers) 換了一位新的總教練，他的名字叫做 Phil Jackson。

And Phil was just coming off of winning six championships with the Bulls.

Phil 不久前才帶領芝加哥公牛 (Chicago Bulls) 拿下六座冠軍。

And he was really big on mindfulness and really big on meditation.

而他非常重視正念和冥想。

And it wasn't an option for us.

我們也沒有選擇。

So we'd sit in our film room and he'd turn the lights out.

所以我們會坐在影片室，然後他會把燈關掉。

And we would meditate as a group.

接著，我們會以一個團體為單位，一同冥想。

And he'd teach us mindfulness.

他教導我們正念。

And it really connected with me because he was teaching mindfulness through something that I was extremely passionate about which was the game of basketball.

他教導正念的方式讓我很有連結感，因為它能夠和我最有熱情的事物—籃球比賽—產生連結。

So it was told through the lens of this is going to help you here.

所以我才會透過這螢幕，告訴你這些事情來幫助到你們。

So I had this curiosity about it.

我為此感到好奇。

And that was my introduction to meditation.

這些就是我對冥想的介紹。

And then seeing the poise that we played with.

作為球員的我們，是如何在場上調適自己。

The fact that we can be in a hostile environment with fans yelling and screaming, and you know, pressure situations.

我們總是身處於充滿敵意的環境裡，伴隨著紛絲們的叫喊與尖叫聲，也總會有一些你也想像得到的那種充滿壓力的情境。

And it having no effect on us, because we were "never too high, never too low."

但這些都對不會影響我們，因為我們「不卑不亢」。

We were just in the moment and felt very secure in who we were.

我們就是活在當下，且對於我們自身感到安心自適。

And that was my introduction to meditation.

這些就是我對冥想的介紹。

I had a great experience which really I learned a lot about meditation through this experience.

我從冥想中學到很多，也得到很棒的體驗。

I was on a jet ski and I took the jet ski out in the ocean and I just kinda sat, and I just let the current just take me wherever it was gonna take me.

我當時騎乘在水上摩托車上，騎著它在海上，任由海浪帶我去往何處。

And I really saw a lot of meditation through that moment because I wasn't trying to control the moment.

而我真的在冥想中獲益良多，因為我沒有想要去掌控那些當下。

I wasn't trying to force myself upon the waves and dictate where I was gonna go, I just let the waves take me there.

我沒有強迫自己去和海浪抗衡，或是規定自己往哪方向前進，我就只是讓海浪帶著我前行。

And there was a lot of peacefulness involved in that.

徜徉其中，感受到的是滿滿的祥和與寧靜。