that you can find Coca-Cola tins on top of Everest

喜馬拉雅山上跟加州蒙特瑞的僧侶手上都有可口可樂

and a Buddhist monk in Monterey.

(笑聲)

(Laughter)

應大家盛情之邀，我兩天前才剛從喜馬拉雅山上到這裡

And so I just came, two days ago, from the Himalayas

因此，我也想邀請各位一訪喜馬拉雅

to your kind invitation.

看看像我一樣的靈修者冥想的地方

So I would like to invite you, also, for a while, to the Himalayas themselves.

瞭解像我這樣出身巴黎巴斯德研究所的分子生物學家

And to show the place where meditators, like me,

如何走入山中

who began with being a molecular biologist in Pasteur Institute,

這是幾張有幸在當地拍下的照片

and found their way to the mountains.

這是西藏東部的剛仁波齊峰，景色絕美

So these are a few images I was lucky to take and be there.

這則是「荒野大鏢客」實境版

There's Mount Kailash in Eastern Tibet -- wonderful setting.

(全場大笑)

This is from Marlboro country.

這張是西藏綠松石湖

(Laughter)

靈修者

This is a turquoise lake.

這是 8 月 1 號在西藏東部拍的，那是一年中最熱的時候

A meditator.

前一晚露營時，我的藏人朋友說要睡在野外

This is the hottest day of the year somewhere in Eastern Tibet, on August 1.

「睡外面吧!」我說「幹嘛？帳棚夠大」

And the night before, we camped, and my Tibetan friends said,

他們說，「夏天嘛!」

"We are going to sleep outside."

(全場大笑)

And I said, "Why? We have enough space in the tent."

現在來談談快樂

They said, "Yes, but it's summertime."

身為法國人，我必須承認許多法國學者

(Laughter)

對快樂一點都不感興趣

So now, we are going to speak of happiness.

(笑聲)

As a Frenchman, I must say

我剛完成的關於快樂的論文有些爭議性

that there are a lot of French intellectuals

有人寫了文章說「別硬逼我們快樂」

that think happiness is not at all interesting.

(大笑)

(Laughter)

我們不在乎快樂，只需要活的有熱情

I just wrote an essay on happiness, and there was a controversy.

我們就愛生命中的高低起伏、

And someone wrote an article saying,

就喜歡受苦，因為苦難暫歇時的感覺加倍美好

"Don't impose on us the dirty work of happiness."

(笑聲)

(Laughter)

這是我喜馬拉雅山上的隱居所窗外的景象

"We don't care about being happy. We need to live with passion.

隱居所約 2 乘 3 公尺見方，隨時歡迎大家來作客

We like the ups and downs of life.

(大笑)

We like our suffering because it's so good when it ceases for a while."

現在進入正題，聊聊「快樂」或「幸福」

(Laughter)

首先，大家都瞭解，不管法國學者怎麼說

This is what I see from the balcony of my hermitage in the Himalayas.

好像沒有人一早起床就希望

It's about two meters by three, and you are all welcome any time.

「讓我受苦一整天吧！」

(Laughter)

(笑聲)

Now, let's come to happiness or well-being.

這表示不管有意無意、

And first of all, you know, despite what the French intellectuals say,

直接或間接、時間長或短

it seems that no one wakes up in the morning thinking,

我們的作為、願望和夢想

"May I suffer the whole day?"

不知怎的都和對幸福或快樂的深切渴望有關

(Laughter)

法國天才學者帕斯卡說的好，就算是上吊自殺的人

Which means that somehow, consciously or not,

也想找到平息苦難的方法，找不到才出此下策

directly or indirectly, in the short or the long term,

不過，若深究東西方文學

whatever we do, whatever we hope, whatever we dream --

我們發現快樂的定義好多、好不一樣

somehow, is related to a deep, profound desire for well-being or happiness.

有些人說我只相信不忘過去

As Pascal said, even the one who hangs himself,

展望未來，當下只是白駒過隙沒有關係

somehow, is looking for cessation of suffering.

另外一些人說快樂就是活在當下

He finds no other way.

當下所有新鮮事就是快樂的起點

But then, if you look in the literature, East and West,

這樣的狀況正如法國哲學家伯格森所說

you can find incredible diversity of definition of happiness.

所有偉大的人文思想家都只籠統的定義快樂

Some people say, I only believed in remembering the past,

這樣一來，每個人都能有不同的詮釋

imagining the future, never the present.

的確，快樂要是生命中的次要元素，就能如此將就

Some people say happiness is right now;

不過，如果快樂

it's the quality of the freshness of the present moment.

決定了生命中每一刻品質的優劣

And that led Henri Bergson, the French philosopher, to say,

那最好全盤瞭解、明確界定

"All the great thinkers of humanity have left happiness in the vague

而且，這樣的不求甚解是否導致

so that each of them could define their own terms."

我們雖然追求快樂，卻常常與它背道而馳

Well, that would be fine if it was just a secondary preoccupation in life.

即使想要避開苦難，卻反而向它直奔而去

But now, if it is something that is going to determine

觀念混淆也可能造成這樣的後果

the quality of every instant of our life,

最常見的就是將「快樂」與「享樂」混為一談

then we better know what it is, have some clearer idea.

不過要是深入研究兩者的特性

And probably, the fact that we don't know that is why, so often,

「享樂」因時、物、地變異

although we seek happiness, it seems we turn our back to it.

它的本質本來就是會變的

Although we want to avoid suffering,

一個好美的巧克力蛋糕，第一片好好吃

it seems we are running somewhat towards it.

第二片就不那麼好吃了，再吃更多就膩了

And that can also come from some kind of confusions.

(大笑)

One of the most common ones is happiness and pleasure.

這是天性，大家都會膩

But if you look at the characteristics of those two,

我以前很迷巴哈，還曾經用吉他彈巴哈的樂曲

pleasure is contingent upon time, upon its object,

我可以聽個 2、3、5 遍

upon the place.

不過要是整天不停的聽，就覺得非常膩

It is something that -- changes of nature.

很冷的時候，一到火邊馬上覺得好舒服

Beautiful chocolate cake: first serving is delicious,

但是過了一陣子，就會退一步，因為發覺太燙了

second one not so much, then we feel disgust.

「享樂」在經驗的當下就開始自我消耗

(Laughter)

而且，享樂不是我們可以 …

That's the nature of things.

享樂不是由內而外的

We get tired.

好比一個人感到極度的享樂時

I used to be a fan of Bach.

身邊的一些人同時卻深深受苦

I used to play it on the guitar, you know.

那快樂到底是什麼？

I can hear it two, three, five times.

「快樂」這個字眼好籠統，我們就說「幸福」吧！

If I had to hear it 24 hours, non-stop, it might be very tiring.

我認為「幸福」的最佳定義就是佛家說的

If you are feeling very cold, you come near a fire, it's so wonderful.

幸福並不僅止於享樂的感覺

After some moments, you just go a little back,

而是內心深度的平靜與圓滿

and then it starts burning.

那是一種在所有情緒狀態

It sort of uses itself as you experience it.

而且在所有喜悅和痛苦之中都存在的深層狀態

And also, again, it can -- also, it's something that you --

各位聽了大概覺得驚訝

it is not something that is radiating outside.

悲傷的時候真的也能體會到幸福？某種程度可以！為什麼不？

Like, you can feel intense pleasure

我們現在談的是一種更高的層次呀！

and some others around you can be suffering a lot.

看看拍擊岸邊的海浪

Now, what, then, will be happiness?

在海浪底部的時候，當然會摔得很重

And happiness, of course, is such a vague word, so let's say well-being.

撞到堅硬的石頭

And so, I think the best definition, according to the Buddhist view,

要是在浪頭乘著浪，不就意氣風發

is that well-being is not just a mere pleasurable sensation.

就這樣我們不斷從得意到失意，沒有深度

It is a deep sense of serenity and fulfillment.

不過要是我們從極高處看，海洋就如明鏡一般美麗平靜

A state that actually pervades

也許有風暴，但海還是那麼深，沒有改變

and underlies all emotional states,

怎麼會這樣呢？

and all the joys and sorrows that can come one's way.

那是一種生命狀態，而不是轉瞬即逝的情緒、感覺

For you, that might be surprising.

甚至不是喜悅這種短暫的幸福

Can we have this kind of well-being while being sad?

雖然也是有扭曲的喜悅，我們會因為他人受苦而感到高興

In a way, why not?

那我們該如何追求快樂？很多時候，我們都向外求

Because we are speaking of a different level.

認為要是能得到某些事物、滿足所有條件

Look at the waves coming near the shore.

要是能擁有一切，就能快樂

When you are at the bottom of the wave, you hit the bottom.

擁有一切，就能快樂

You hit the solid rock.

這句話就注定了毀滅快樂

When you are surfing on the top, you are all elated.

擁有一切，表示要是少一樣，就不成立

So you go from elation to depression -- there's no depth.

此外，要是出了差錯，我們常常只想到彌補表面

Now, if you look at the high sea,

但我們對於外在世界的控制卻如此有限、短暫且常流於不切實際

there might be beautiful, calm ocean, like a mirror.

因此，現在起試著看看內在。那是不是更有力？

There might be storms,

將外在狀況詮釋成快樂或苦難的不正是「心」嗎？

but the depth of the ocean is still there, unchanged.

心，是不是更強大？

So now, how is that?

因為經驗我們知道，即使身在天堂

It can only be a state of being, not just a fleeting emotion, sensation.

我們的內心也可能一點都不快樂

Even joy -- that can be the spring of happiness.

達賴喇嘛有次訪問葡萄牙

But there's also wicked joy, you can rejoice in someone's suffering.

當地到處都是建築工地

So how do we proceed in our quest for happiness?

一天傍晚，他問「你們費力修了這麼多外在的東西，」

Very often, we look outside.

「要是也能努力修一些內在的東西，不是很好嗎？」

We think that if we could gather this and that, all the conditions,

然後他說「要不然，公寓蓋得再高科技」

something that we say, "Everything to be happy --

「即使蓋在 100 層樓的超級現代、舒適的大樓上」

to have everything to be happy."

「要是內在極度的不快樂」

That very sentence already reveals the doom, destruction of happiness.

「人只會想要找扇窗戶跳下去。」

To have everything.

正因如此，我們反而發現

If we miss something, it collapses.

許多人即使景況非常艱難

And also, when things go wrong, we try to fix the outside so much,

還是可以保有平靜、內在力量、心靈的自由以及信心

but our control of the outer world is limited,

因此，要是內在條件更加堅強

temporary, and often, illusory.

當然外在條件也有其影響

So now, look at inner conditions.

而且活得更久、更健康也很好

Aren't they stronger?

能夠得到資訊、教育、旅遊

Isn't it the mind that translates

能夠擁有自由，這都非常吸引人

the outer condition into happiness and suffering?

但是，這些都不夠，都只是連帶的輔助、條件

And isn't that stronger?

詮釋所有事物的經驗存乎於心

We know, by experience,

所以我們好奇如何培養快樂的狀態

that we can be what we call "a little paradise,"

快樂的內在狀態，而減損快樂的狀況又有哪些？

and yet, be completely unhappy within.

回答這些問題需要經驗

The Dalai Lama was once in Portugal,

我們從自身經驗中學到有些心態

and there was a lot of construction going on everywhere.

對孕育滋養幸福有益

So one evening, he said, "Look, you are doing all these things,

希臘人稱其為「幸福觀」、蓬勃煥發的幸福

but isn't it nice, also, to build something within?"

有些心態則對幸福有害

And he said, "[Without] that -- even if you get a high-tech flat

因此，要是從自身經驗出發

on the 100th floor of a super-modern and comfortable building,

怒、恨、妒、妄、痴慾、頑執

if you are deeply unhappy within,

在經歷過後並不會留給我們好的心態

all you are going to look for is a window from which to jump."

所以他們對幸福有害

So now, at the opposite,

因此我們知道這些心態越常在心裡出現

we know a lot of people who, in very difficult circumstances,

就會像連鎖反應一樣，讓我們覺得更悲哀、痛苦

manage to keep serenity, inner strength, inner freedom, confidence.

相反的，大家內心深處都瞭解無私的慷慨付出

So now, if the inner conditions are stronger --

即使來自遙遠的地方、就算沒人知道

of course, the outer conditions do influence,

只要可以救一個孩子的命、讓某人快樂

and it's wonderful to live longer, healthier,

無需讚揚、不用感謝

to have access to information, education,

在去做的當下，便能讓我們的性靈如此滿足

to be able to travel, to have freedom.

而且希望能時時刻刻保有這樣的感覺

It's highly desirable.

那麼是不是可以改變生活的方式、改變人心？

However, this is not enough.

那些負面或毀滅性的情緒

Those are just auxiliary, help conditions.

是不是與生俱來的固有天性？

The experience that translates everything is within the mind.

有沒有可能改變情緒、性格、心情？

So then, when we ask oneself

在這之前，我們必須先問，心的「天性」是什麼？

how to nurture the condition for happiness,

如果從經驗法則的角度看

the inner conditions, and which are those which will undermine happiness.

首要條件就是要有意識

So then, this just needs to have some experience.

也就是要有認知、要會感知

We have to know from ourselves, there are certain states of mind

意識就像一面反射所有事物形象的鏡子

that are conducive to this flourishing, to this well-being,

無論貌美、貌醜

what the Greeks called eudaimonia, flourishing.

鏡子一律照實反映，不過鏡子本身不受影響

There are some which are adverse to this well-being.

不因上面浮現的影像而變、而異

And so, if we look from our own experience,

就像這樣，所有思緒背後都有純然的意識、純粹的感知

anger, hatred, jealousy, arrogance,

這就是天性，本質上不能受恨或妒沾染

obsessive desire, strong grasping,

因為要是受污染永遠存在，就像滲入布料的染料

they don't leave us in such a good state after we have experienced it.

無論何時何地看都看的到

And also, they are detrimental to others' happiness.

但我們知道自己不總是生氣、嫉妒或慷慨

So we may consider that the more those are invading our mind,

因此，就因為「意識」這塊底布就是

and, like a chain reaction,

純粹的感知天性特質，讓我們異於頑石

the more we feel miserable, we feel tormented.

改變是可能的，因為所有情緒轉瞬即逝

At the opposite, everyone knows deep within

這就是心靈訓練的基礎

that an act of selfless generosity,

心靈訓練的基本觀念就是兩種互相抵觸的心靈因素

if from the distance, without anyone knowing anything about it,

無法同時存在

we could save a child's life, make someone happy.

我們可以由愛轉恨

We don't need the recognition. We don't need any gratitude.

但是不能同時、對相同對象

Just the mere fact of doing that

對同一個人，同時想幫又想害他

fills such a sense of adequation with our deep nature.

我們不能用同一個手勢，與人握手同時給他一拳

And we would like to be like that all the time.

因此，負面的情緒可以自然的化解

So is that possible,

不再對我們的內在幸福有害

to change our way of being, to transform one's mind?

這就是作法。用喜樂對抗妒恨

Aren't those negative emotions, or destructive emotions,

以內在的自由抵抗極度的執念和痴慾

inherent to the nature of mind?

以慈悲、充滿愛的良善對抗恨意

Is change possible in our emotions, in our traits, in our moods?

如此說來，每種情緒就需要專門的解藥

For that we have to ask, what is the nature of mind?

另一種方法便是找到所有情緒通用的解藥

And if we look from the experiential point of view,

這就要從天性裡求

there is a primary quality of consciousness

我們一旦討厭、恨或厭煩某人

that's just the mere fact to be cognitive, to be aware.

或是耽溺某件事，心思就不斷懸念著那個對象

Consciousness is like a mirror that allows all images to rise on it.

每次想起，無異強化了耽溺或厭煩之感

You can have ugly faces, beautiful faces in the mirror.

這時候就可以試試一種自發的處理方法

The mirror allows that, but the mirror is not tainted,

現在我們要想的就是，向內求，別向外求

is not modified, is not altered by those images.

正視怒氣的本質

Likewise, behind every single thought

看似頗具威脅性，就像雨季積聚的雨雲或雷電交加的暴風雨

there is the bare consciousness, pure awareness.

不過要是可以坐在雲上，我們就會發現看似嚇人的雲只是一團水霧

This is the nature.

同理，要是深究發怒的想法思緒

It cannot be tainted intrinsically with hatred or jealousy because then,

它就會如朝陽照耀下的晨霧，轉瞬消散

if it was always there --

要是一直這樣做，發怒的傾向

like a dye that would permeate the whole cloth --

發怒的可能性

then it would be found all the time, somewhere.

將隨每一次的化解而越來越低

We know we're not always angry, always jealous, always generous.

終究到了最後，即使發怒，也是在心頭一閃即逝

So, because the basic fabric of consciousness

如鳥兒凌空飛掠，不留痕跡

is this pure cognitive quality that differentiates it from a stone,

這就是心靈訓練的基本原則

there is a possibility for change because all emotions are fleeting.

不過，訓練心靈需要時間。起心動念需要時間

That is the ground for mind training.

當然要消弭也需要時間

Mind training is based on the idea that two opposite mental factors

而修練就是唯一的方法

cannot happen at the same time.

心的轉變就是冥想的唯一真義

You could go from love to hate.

代表慢慢熟悉新的生活方式

But you cannot, at the same time, toward the same object,

用更切合現實、

the same person, want to harm and want to do good.

更互相依賴的方式，用源源不斷持續轉變

You cannot, in the same gesture, shake hand and give a blow.

性靈和心智的方式體會事物

So, there are natural antidotes to emotions

然後，才到跟認知科學的交集

that are destructive to our inner well-being.

我想既然一定要談到這個主題

So that's the way to proceed.

我們必須在很短時間內談談下一個的主題

Rejoicing compared to jealousy.

也就是大腦的可塑性。一般認為大腦可塑性不高

A kind of sense of inner freedom

所有對數和量等所謂的連結，

as opposite to intense grasping and obsession.

普遍認為一但成年，可塑性就不高，直到過去 20 年間

Benevolence, loving kindness against hatred.

不過最近卻發現事實並非如此

But, of course, each emotion then would need a particular antidote.

我們都聽過，小提琴家在練習 10000 小時後

Another way is to try to find a general antidote to all emotions,

大腦中控制手部動作的部分發生很大的改變

and that's by looking at the very nature.

突觸連結強化且增加了

Usually, when we feel annoyed, hatred or upset with someone,

那麼，在「人性」方面也能有一樣的效果嗎？

or obsessed with something,

透過關愛善行、透過修習、透過敞開心胸？

the mind goes again and again to that object.

偉大的修行者就是這麼做

Each time it goes to the object,

他們到麥迪遜、威斯康辛或柏克萊的實驗室中

it reinforces that obsession or that annoyance.

冥想 20 到 40000 小時

So then, it's a self-perpetuating process.

他們閉關 3 年，每天冥想 12 小時

So what we need to look for now is,

然後，終其一生，每日冥想 3 或 4 小時

instead of looking outward, we look inward.

真是名符其實的奧運心靈訓練冠軍