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  • Alright, my friends. Hello.

    親愛的朋友,你們好

  • (Audience) Hello.

    (觀眾)你好

  • So I want to start off with a few questions.

    首先我想要問大家幾個問題

  • And I know a lot of other presenters

    我知道其他演講者

  • have already asked you questions,

    已經問你們很多問題

  • and they've been kind of hard questions.

    而且都是很難的問題

  • But the questions I'm going to ask you

    但是我要問你們的問題

  • are very, very simple.

    非常簡單

  • And I promise you'll be able to answer these.

    而且我保證你們一定有能力回答

  • Alright, are you ready? For your first one?

    準備好了嗎?第一個問題要開始囉!

  • Okay.

    好的

  • Your first questions is --

    第一個問題是

  • you don't have to answer out loud:

    你不用大聲回答

  • Are you having a good day?

    你今天過得還開心嗎?

  • Okay, got your answer?

    有答案了嗎?

  • Alright.

    好的

  • My second question for you is:

    第二個問題是

  • Why?

    為什麼?

  • If you're having a good day,

    如果你今天過得還開心

  • why are you having a good day?

    為什麼很開心呢?

  • Or if you're having a bad day,

    或者,如果你今天過得不開心

  • why are you having a bad day?

    為什麼不開心呢?

  • So I have one more question for you.

    我有還有一個問題要問你們

  • This should be the easiest one of all.

    這個應該是最簡單的問題了

  • My last question is:

    我的最後一個問題是

  • Tomorrow,

    明天

  • would you rather have a good day,

    你希望是開心的一天

  • or would you rather have a bad day?

    還是不開心的一天?

  • Do you have your answer for that one?

    你心中有答案了嗎?

  • What about the day after tomorrow?

    後天呢?

  • What about Sunday?

    星期天呢?

  • Let's see. Yeah, that's right.

    對,沒錯

  • Tomorrow's Saturday. Sunday.

    明天是星期六,後天是星期天。

  • How about Monday?

    那星期一呢?

  • Would you like to have a good day or a bad day

    你希望星期一是

  • on Monday?

    開心的還是不開心的一天?

  • Tuesday?

    星期二呢?

  • Wednesday? Thursday? Friday?

    星期三,星期四,星期五呢?

  • This time next week?

    下星期呢?

  • A good day or a bad day?

    你希望下星期是開心的嗎?

  • So that last question,

    所以最後一個問題

  • like I said, is probably the easiest one

    就像我說的,可能是最簡單的

  • for us to answer,

    也最好回答的

  • because we know the answer to that, don't we?

    因為我們知道答案。不是嗎?

  • We want to have a good day,

    我們想要擁有美好開心的一天

  • everyday.

    每天都希望如此

  • Did anyone in the room answer,

    有沒有人回答

  • "Yes, I want to have a bad day on Monday"?

    我希望星期一過得不開心?

  • Of course not.

    當然沒有!

  • We all want to have a good day everyday.

    我們都希望每天過得開開心心

  • So this is really speaking to the type of happiness

    這是種與幸福的對話

  • that we all wish for

    是那種內心深處 對快樂與幸福的渴望

  • in our heart of hearts.

    當我們快樂時 就能擁有美好的一天

  • We have a good day when we're happy,

    而且我們希望每天都很快樂

  • and we want to be happy everyday.

    未曾有一天

  • There's never a day

    我們希望自己不快樂

  • when we don't want to be happy.

    至於我們過得開不開心

  • But whether or not we have good days or bad days

    其實取決於我們回答 第二個問題的方式

  • really depends upon how we answered

    還記得第二個問題嗎?

  • the second question.

    第二個問題是什麼?

  • Do you remember the second question?

    為什麼?

  • What was the second question?

    為什麼今天是開心的一天?

  • "Why?"

    又或者,為什麼今天過得不開心?

  • Why am I having a good day?

    我老師說過一句話

  • Why am I having a bad day?

    他的名字是Geshe Kelsang Gyatso

  • So one thing that my teacher says

    他說

  • -- his name is Geshe Kelsang Gyatso --

    大部分的時間

  • and he says that,

    我們的心靈就像

  • "Much of the time

    一個在風中的氣球

  • our mind is like

    被外在的情況影響

  • a balloon in the wind,

    而被吹拂至未知的地方

  • blown here and there

    你懂這種感覺嗎?

  • by external circumstances."

    他說,當事情進行得很順利時

  • Do you know that feeling?

    或是當事情如我們的預期進行著

  • He says when things are going well,

    我們就會感到愉悅

  • when they're going our way,

    但是當情況不如預期

  • we feel happy.

    舉例來說

  • But then if something goes wrong,

    如果我們被迫與 不喜歡的同事工作

  • for example, he says,

    但我相信你們 應該沒有不喜歡的同事,對吧?

  • "If we're forced to work with a colleague that we dislike,"

    (笑聲)

  • but I'm sure none of you have colleagues you dislike, right?

    他說,如果我們被迫與 不喜歡的同事工作

  • (Laughter)

    或是有某件事進行得不順利

  • He says if we're forced to work with someone we dislike,

    我們的愉悅感將消失

  • or if something doesn't go our way,

    再思考以下的問題

  • then our happy feeling disappears.

    “為什麼今天很開心?" "為什麼今天不開心?"

  • So as long as our answer to the question

    因為這些問題是其它人經常會問的

  • "why am I having a good day?", or "why am I having a bad day?"

    或許今天你回家時

  • Because you know, this is a question people ask us

    有人會問 "今天的TED演講如何?"

  • like, maybe when you get home today,

    "你今天開心嗎?"

  • someone will go, "So how was that TED thing?"

    我們會回答 "當然!今天棒透了!"

  • "Did you have a good day?"

    "今天有位女講者說"

  • And we'll say, "Yeah, I did."

    "我們應該要對更生人更有同情心"

  • "There's this lady, and she talked to us about

    "還有人表演了令人驚豔的口技"

  • how we need to be compassionate towards former inmates,

    "還有這個人、那個人如何"

  • and there's this performer who did this awesome beat-boxing thing with his mouth,

    當我們快樂的原因

  • you know, this person, and that person."

    取決於一大串外在的人事物

  • As long as our reasons

    我們將不會擁有

  • for why we had a good day are a list of external conditions,

    我們長期渴求的內在愉悅

  • then we're not going to

    你可以理解嗎?

  • have this stable happiness that we all want.

    因為如果我們的快樂與否 由外在事物決定

  • Does that make sense to you?

    而且我們無法時時掌握

  • Because if that's what our happiness depends upon --

    他人或是外在環境

  • because we cannot control

    那我們的快樂 將掌握在他人手中,不是嗎?

  • people and circumstances

    又或是被飄忽不定的事物所掌控

  • every single day --

    所以,如果你真的希望

  • then our happiness will be in the hands of others, won't it?

    每天都是美好的

  • It'll be at the whim of our circumstances.

    那必須做兩件事

  • So if you really wish

    第一件事是

  • to have a good day everyday,

    我們要停止

  • we've got two things we need to do.

    將我們的快樂泉源置於外

  • So the first thing that we need to do

    或是讓任何外在情況 使我們不快樂

  • is we need to stop

    他人或外在事物都不應影響我們

  • outsourcing our happiness

    換句話說

  • and outsourcing our unhappiness

    我們必須停止將自己的快樂

  • on the people and circumstances.

    歸功於外在事物

  • In other words,

    我們也應停止責怪他人

  • we need to stop attributing our happiness

    特別是"責怪外人"

  • to what's going on externally,

    只因為我們今天不開心

  • and we need to stop blaming others,

    只要我們這麼做

  • -- especially blaming others --

    繼續認為

  • for our unhappiness.

    外在的人事物有責任

  • So for as long as we do that,

    讓自己今天過得開心

  • as long as we're making it

    或是,我們認為不快樂是別人的錯

  • the job of people and circumstances

    我們的心情將會非常不穩定

  • to make us happy,

    而且虛幻

  • or as long as we're making it their fault when we're unhappy,

    第二件事是

  • our happiness will be very unstable,

    主動培養

  • and illusive.

    一個心靈平靜與快樂的泉源

  • Our second job

    這必須源於內心

  • is to actively cultivate

    接下來這些事 我希望各位能記在腦海裡

  • a source of peace and a source of happiness

    準備好了嗎?

  • coming from inside our own mind.

    接下來要說的這句話

  • So here's something I want you to commit to memory.

    出自我老師的書

  • Are you ready?

    他說

  • This is another line

    "快樂與不快樂

  • from one of my teacher's books,

    僅是心靈狀態

  • where he says,

    所以,造成快樂的真正原因

  • "Happiness and unhappiness

    不應外求

  • are states of mind;

    所以,如果我們擁有平靜的心靈

  • and therefore their real causes

    我們將獲得真正的快樂

  • cannot be found outside the mind."

    不管外在環境如何

  • So if we have a peaceful state of mind,

    如果我們的心靈不平靜 甚至有點激動

  • we will be happy

    就算我們在相當好的環境

  • regardless of people and circumstances.

    快樂也難以與我們同行

  • If our mind is unpeaceful or agitated,

    換句話說

  • then even if we have very good circumstances,

    並不是正在發生的事

  • we'll find it impossible to be happy.

    決定我們快樂與否

  • So, in other words,

    而是我們對外在事物的反應

  • it's not what is happening

    決定了我們快樂與否

  • that is making us happy or unhappy;

    是我們的心靈狀態

  • it is how we are responding to those things

    決定了我們快樂與否

  • that determines whether we're happy or unhappy.

    那麼我們該如何達到這境界?

  • It is what our state of mind is like

    你們應該可以很清楚的了解

  • that determines our happiness or unhappiness.

    這是很簡單明瞭的不是嗎?

  • So how are we going to do this?

    這不難理解

  • So we can all understand this intellectually.

    或許,在某程度上

  • It's not rocket science, is it?

    當我與各位分享這些事情時

  • It's not hard to understand.

    你們可能會覺得 “噢!我早就知道了!"

  • And maybe, to a certain extent,

    “我早就知道了!"

  • as I tell you these things,

    但我們要如何真正做到呢?

  • you're like, "Yeah , I knew that already."

    我們要如何塑造

  • "I knew that already."

    平靜的心靈

  • But how do we actually do it?

    這樣的平靜心靈是我們可以相依賴的

  • How do we actually cultivate

    不管外在環境如何變化

  • this stable peace of mind

    這時,冥想就發揮作用了

  • that we can rely upon,

    不過我需要更多TED演講時間

  • regardless of the external circumstances?

    偷偷暗示一下 (笑聲)

  • So this is really where meditation comes into play.

    才能真正把"冥想"講清楚

  • And I would say I would need a whole other TED talk

    但是我們今天的目的

  • -- hint, hint -- (Laughter)

    是要有能力了解

  • in order to really do this subject of meditation justice.

    冥想是內在的行為

  • But for our purposes today,

    這樣的內在行為包含了

  • we can say that meditation

    專注於心靈正向的平靜狀態

  • is a mental action.

    如果我們真的能做到

  • It's the mental action of concentrating

    專注於持久正向的心靈狀態

  • on a peaceful positive state of mind.

    這時,才能夠稱之為冥想

  • If we do that, we concentrate

    不論是不是只像我現在做的這樣

  • on a peaceful positive state of mind,

    你看!其實分辨不出我是否真的在冥想

  • then we can say we're meditating,

    我有可能只是在想著我的採買清單

  • whether that's like this, right?

    (笑聲)

  • See, actually, you don't know if I'm meditating or not,

    真正的冥想

  • because I could be thinking about my grocery list.

    是當我真的專注於 保持正向的心靈狀態

  • (Laughter)

    技巧在於,我也許可以這樣冥想

  • It's only meditation

    這種冥想是一般正式的冥想

  • if I'm actually focusing on a positive peaceful state of mind.

    但我們也可以隨時隨地冥想

  • But the trick is, I can do it like this.

    融入我們每天的生活中

  • This is called formal meditation.

    你看!現在是很好的冥想時機!

  • But we can also learn to do this all the time

    (觀眾笑聲)

  • in our daily life.

    我們專心培養耐性

  • See, here's a perfect opportunity.

    我們沒有被打岔,也沒有不開心

  • (Laughter)

    我們何不現在一起試試?

  • We concentrate on a mind of patience.

    準備好一起來短暫冥想了嗎?

  • We're not disturbed, not unhappy.

    根據時鐘,我還剩三分鐘

  • So why don't we try it now?

    所以這會很簡短的

  • Are you up for it? Just a short meditation.

    但是我們還是真的來試試看

  • According to the clock, I've got three minutes left,

    激發我們的潛能

  • so this is going to be a very brief one.

    讓心靈進入到一個平靜正向的狀態

  • But let's actually try it, let's try

    現在,我請大家舒服地坐好

  • to tap into our own potential

    將雙腳平放於地

  • for a peaceful positive state of mind.

    將雙手放在大腿上

  • So now, I'll ask you to just sit comfortably,

    可以輕輕將眼睛閉上

  • and place your feet flat on the floor,

    漸漸察覺呼吸的起伏

  • and your hands within your lap.

    在鼻尖上

  • And then you can lightly close your eyes

    當你呼氣時

  • and become aware of the sensation of your breath,

    可以想像

  • at the tip of your nose.

    你正在將焦躁不安排出體內

  • And as you breathe out,

    心靈的忙碌感

  • you can imagine

    任何挫折

  • you're breathing out any agitation,

    或是生命中令人不開心的事

  • any mental business,

    將他們全部排出吧

  • any frustration

    像深黑色的煙一樣

  • or unhappiness in your life.

    當你吸氣時

  • Breathing it all out,

    可以想像,甚至是相信

  • like dark smoke.

    你正在吸收純潔明亮的光

  • And as you breathe in,

    這正是內在平靜的本質

  • you can imagine and believe

    想像這純潔明亮的光

  • that you're breathing in a clear, bright light,

    正充滿身心

  • which is a very nature of inner peace.

    這幾秒鐘的時間

  • And you can imagine that this clear, bright light

    請單純的享受

  • fills your entire body and mind.

    源於內心的心靈平靜

  • And for a few seconds,

    現在,我們即將結束冥想

  • simply enjoy

    請有意識的帶著這份內在平靜感

  • this inner peace coming from within.

    繼續你接下來的一天

  • And now, as we finish,

    不但自己受益

  • just be determined to bring this inner peace with you

    也嘉惠他人

  • into the rest of your day

    現在,讓我們結束冥想

  • to benefit yourself

    謝謝各位

  • and others.

    (掌聲)

  • So now, we rise from meditation.

  • Thank you very much.

  • (Applause)

Alright, my friends. Hello.

親愛的朋友,你們好

字幕與單字

影片操作 你可以在這邊進行「影片」的調整,以及「字幕」的顯示

A2 初級 中文 美國腔 冥想 開心 快樂 心靈 外在 平靜

【TEDx】幸福都在你的腦海裡。Gen Kelsang Nyema在TEDxGreenville 2014上的演講。 (【TEDx】Happiness is all in your mind: Gen Kelsang Nyema at TEDxGreenville 2014)

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    Cindy Wen 發佈於 2021 年 01 月 14 日
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