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1、All It Takes is 10 Mindful MinutesAndy PuddicombeWe live in an incredibly busy world.The pace of life is often frantic(crazy), our minds are always busy,and were always doing something.0:19So with that in mind, Id like you just to take a momentto think, when did you last take any time to do nothing?
2、Just 10 minutes, undisturbed?And when I say nothing, I do mean nothing.So thats no emailing, texting, no Internet,no TV, no chatting, no eating, no reading.Not even sitting there reminiscing(reminisceremns) about the pastor planning for the future.Simply doing nothing.I see a lot of very blank faces
3、.0:49(Laughter)0:50You probably have to go a long way back.0:51And this is an extraordinary thing, right?Were talking about our mind.The mind, our most valuable and precious resource,through which we experience every single moment of our life.The mind that we rely uponto be happy, content, emotional
4、ly stable as individuals,and at the same time, to be kind and thoughtfuland considerate in our relationships with others.This is the same mind that we depend upon to be focused, creative, spontaneous,and to perform at our very best in everything that we do.And yet, we dont take any time out to look
5、after it.In fact, we spend more time looking after our cars,our clothes and our hair than we -okay, maybe not our hair,1:36(Laughter)1:37but you see where Im going.1:39The result, of course, is that we get stressed.You know, the mind whizzes away like a washing machinegoing round and round, lots of
6、difficult, confusing emotions,and we dont really know how to deal with that.And the sad fact is that we are so distractedthat were no longer present in the world in which we live.We miss out on the things that are most important to us,and the crazy thing is that everybody just assumes,thats the way
7、life is, so weve just kind of got to get on with it.Thats really not how it has to be.2:12So I was about 11 when I went along to my first meditation class.And trust me, it had all the stereotypes that you can imagine,the sitting cross-legged on the floor,the incense, the herbal tea, the vegetarians,
8、 the whole deal,but my mom was going and I was intrigued, so I went along with her.Id also seen a few kung fu movies,and secretly I kind of thought I might be able to learn how to fly,but I was very young at the time.Now as I was there, I guess, like a lot of people,I assumed that it was just an asp
9、irin for the mind.You get stressed, you do some meditation.I hadnt really thought that it could be sort of preventative in nature,until I was about 20, when a number of things happened in my lifein quite quick succession,really serious things which just flipped my life upside downand all of a sudden
10、 I was inundated with thoughts,inundated with difficult emotions that I didnt know how to cope with.Every time I sort of pushed one down,another one would pop back up again.It was a really very stressful time.3:12I guess we all deal with stress in different ways.Some people will bury themselves in w
11、ork, grateful for the distraction.Others will turn to their friends, their family, looking for support.Some people hit the bottle, start taking medication.My own way of dealing with it was to become a monk.So I quit my degree, I headed off to the Himalayas,I became a monk, and I started studying med
12、itation.3:39People often ask me what I learned from that time.Well, obviously it changed things.Lets face it, becoming a celibate monk is going to change a number of things.But it was more than that.It taught me - it gave me a greater appreciation,an understanding for the present moment.By that I me
13、an not being lost in thought,not being distracted,not being overwhelmed by difficult emotions,but instead learning how to be in the here and now,how to be mindful, how to be present.4:15I think the present moment is so underrated.It sounds so ordinary,and yet we spend so little time in the present m
14、omentthat its anything but ordinary.There was a research paper that came out of Harvard, just recently,that said on average, our minds are lost in thoughtalmost 47 percent of the time.47 percent.At the same time, this sort of constant mind-wanderingis also a direct cause of unhappiness.Now were not
15、here for that long anyway,but to spend almost half of our life lost in thoughtand potentially quite unhappy,I dont know, it just kind of seems tragic, actually,especially when theres something we can do about it,when theres a positive, practical, achievable,scientifically proven techniquewhich allow
16、s our mind to be more healthy,to be more mindful and less distracted.5:13And the beauty of it is that even thoughit need only take about 10 minutes a day,it impacts our entire life.But we need to know how to do it.We need an exercise.We need a framework to learn how to be more mindful.Thats essentially what meditation is.Its familiarizing ourselves
