and great human beings. And they practice Transcendental Meditation. Ray for over

也是很傑出的人 他們都練習超覺靜坐

45 years, and Marty since 2008. Yes, every day twice a day.

雷練習了45年 而馬帝從2008年開始練習 一天兩次

As much as I can twice a day. The thing about it is that there's a

我儘量一天練習兩次 主要是因為

peacefulness that I don't think I've ever achieved before. Really. And I must say it's made a

我找到了我不曾有過的平和 真的 我必須說

major difference - because particularly in the morning - because of the amount of things that

有坐和沒坐差別很大 因為 特別是在早上 因為有一大堆事情要做

have to be done and the things have to worry about... Suddenly it just comes

也有一大堆事情要煩惱 突然一下子

together and you stop. I find that I can't do without it in that way! Literally.

那些事情就全部都集合起來並且停止了 我發現不靜坐真的不行 真的

I started in 1968 or 69 and it changed my life because I was a very ordinary or sub ordinary

我是1968或1969開始的 它改變了我的生命因為我以前是很一般 或者說比一般還一般的學生

student and it just brought me clarity, and it made me independent,

超覺靜坐讓我頭腦更清楚 讓我更獨立

It made me free flowing... it just gave me a lot of gifts.

它讓我自由地流動 就是給了我許多禮物

I remember doing a film called "Hugo"

我記得當時做了一部影片叫「雨果」

Which is a film that we shot in three dimensions. And it'd take about an hour to get

是一部用3D手法拍的影片 大概要花一小時到達片場

there to studio. But in the morning I I would get up maybe 45 minutes earlier

可是 早上我提早45分鐘起床

to do meditation before I was able to face that set with children actors that

練習超覺靜坐 然後再去面對那片場 面對那一群孩子演員

can only work for like, a minute,

他們大概只能演個一分鐘

A dog who wasn't listening, Sacha Baron Cohen was improvising everything and

一隻不太聽話的狗 沙查‧巴隆‧科恩正在用3D手法搞一切

everything in 3D! And over schedule and over budget! So you know,

進度落後 預算也超過 所以 你知道

there's only one thing you can do! Just calm it down. And get into it and deal with the realities.

我只能做一件事 那就是鎮定 然後再回來面對現實

If there is something on my mind, if there is something I'm really worried

如果我心裡有事 如果我真的擔心某事

about in terms of a character development, or particularly a thematic

擔心角色發展或尤其是一個主題之類的事時

issue, or just trying to get a shot done! They say, "oh we can't do that we don't have a

或者擔心某個畫面要拍下來 他們都說 哦 我們沒走廊拍不了

hallway. It's gotta be tracked down a hallway. We have no hall."

一定要有走廊才拍得下來 我們沒有大廳

Now what?

那怎麼辦

What is it about? It's about his face. Alright... And so you just forget it. And you go into meditation

怎麼回事 他的臉要怎樣才好 算了吧 去靜坐

And somehow something came out! And I said, "dammit!"

結果就有點子出現了 我說 該死

That's it. That's exactly what it's like.

就這麼辦 完全就是這樣想到的

That's exactly what it's like, right? Because you go into that

真的就是這樣 對吧 因為你進入了一個地方

place and actually the physiology of the brain, because it comes from the sub

而且大腦的生理真的就 因為那些點子都是從深層意識來的

conscious. That's where your inventiveness, creativity, inspiration

那個地方就是你所有的發明力 創造力 靈感的所出之處

come from. So you just go in there and somehow you come out the answer!

所以 你只要進入那個地方 然後你不知怎的就會找到答案

That's it. It really is.

就是這麼回事 真的就是這樣

Through brain imaging they show that there are two big effects.

他們用大腦圖示法顯示大腦有兩個很大的作用

The first is that your amygdala - the part that is causing you the stress - calms down.

第一個就是你的杏仁體 就是讓你產生壓力的部份 杏仁體在靜坐時寧定下來

and your prefrontal cortex lights up. And so that brings you an equanimity.

同時你大腦的前額葉亮起來 為你帶來一片安詳

If I don't do it, I tend to waste the time, the energy, the franticness, and things can be

如果我不練習靜坐 我就很容易浪費時間 能量 想像力

very, very, frantic. And that twenty, twenty-five minutes, whatever that is...

然後就抓狂 而那20或25分鐘 不管幾分鐘

is a god-send! The thing also to convey is how it compounds. So that it

都是神賜的 我還想說的是 它是多麼地利上加利的

keeps getting better. Whatever amount that you're meditating: next year will be better and

所以你就會變得愈來愈好 不論你練習靜坐多長時間 明年你會更好

the next year will be better.

再下一年又會再更好

I meditate 20 minutes a day, except if I've got a

我每天練習靜坐20分鐘 除了我太忙時

busy day, then I meditate 40 minutes. So experience it yourself! Just how much

我會做40分鐘 你自己去體驗吧

convincing do you need?

你還需要我怎麼說服你