(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)