All it takes is 10 mindful minutes | Andy Puddicombe | TED

Summary

In this insightful talk, the speaker emphasizes the rarity of taking time to do nothing, urging the audience to reflect on their last moment of undisturbed stillness. He discusses the importance of the mind as our most valuable resource and the need to care for it amidst life's chaos. Drawing from his own experience as a monk, he shares the transformative power of meditation for cultivating mindfulness, presence, and mental well-being, offering a practical approach to enhance focus and happiness in our daily lives.

Takeaways

• 🧘‍♂️ The importance of doing nothing: The speaker emphasizes the rarity of taking time to do absolutely nothing, which is essential for mental health.
• 💆‍♂️ Mind as a resource: The mind is our most valuable resource, yet we often neglect its care, spending more time on material possessions.
• 🤯 Stress and the mind: Constant stress can lead to a whirlwind of thoughts and emotions that are difficult to manage without proper mindfulness practices.
• 🌐 Disconnection from the present: Being constantly distracted results in missing out on the most important aspects of life and not being fully present.
• 🧘‍♀️ Early meditation experience: The speaker's first encounter with meditation at age 11 was filled with stereotypes but sparked an interest in the practice.
• 🏔️ Becoming a monk: In response to life upheavals, the speaker chose to become a monk and study meditation in the Himalayas to find balance.
• 🌟 Mindfulness and presence: Meditation taught the speaker to appreciate the present moment, avoiding being lost in thought or overwhelmed by emotions.
• 🧠 Mind-wandering and unhappiness: Research suggests that our minds are often distracted, leading to unhappiness, which can be addressed through mindfulness.
• 🕒 The impact of meditation: Even a short daily practice of meditation can have profound effects on one's overall life and mental well-being.
• 🤹‍♂️ Balancing focus and relaxation: Meditation is about finding a balance between focus and relaxation to allow thoughts and emotions to pass without judgment.
• 🌀 Recognizing thought patterns: Through meditation, one can become aware of repetitive thought patterns and learn to let go of them to reduce anxiety and stress.
• 🔄 Potential for change: Meditation offers the opportunity to change our experience of life by providing a different perspective on our thoughts and emotions.

Q & A

What is the main message the speaker is trying to convey about our daily lives?

The speaker emphasizes the constant busyness of our lives and how we often neglect our minds, which are crucial for our happiness and well-being. The speaker suggests that we should take time to do nothing and be mindful.

What does the speaker mean by 'doing nothing'?

By 'doing nothing,' the speaker means taking a break from all activities, including electronic devices, communication, and even thinking about the past or future, to simply be present and undistracted.

Why does the speaker compare our care for the mind to our care for material possessions like cars and clothes?

The comparison highlights the irony that we often prioritize taking care of material things over our minds, which are more valuable and essential for our overall well-being.

What is the consequence of not taking care of our minds as described in the script?

The consequence is stress, a constant state of distraction, and a lack of presence in the world, which leads to missing out on important aspects of life and unhappiness.

When did the speaker first attend a meditation class and what were his initial expectations?

The speaker first attended a meditation class at the age of 11, initially expecting it to be an 'aspirin for the mind' and possibly learning to fly from watching kung fu movies.

What significant life events led the speaker to become a monk and study meditation?

A series of serious and life-altering events that happened in quick succession when the speaker was around 20 years old led to overwhelming thoughts and emotions, prompting him to seek a deeper understanding of the mind through becoming a monk.

What did the speaker learn from his time as a monk that changed his perspective on life?

The speaker learned to appreciate and understand the present moment, to be mindful and present, and to not be lost in thought or overwhelmed by emotions.

What is the average percentage of time our minds are lost in thought according to the Harvard research mentioned in the script?

According to the Harvard research, on average, our minds are lost in thought almost 47 percent of the time.

How does the speaker describe the potential benefits of meditation and mindfulness?

The speaker describes the benefits as increased focus, calmness, and clarity in life, achieved through a greater appreciation of the present moment and a healthier state of mind.

What is the main misconception about meditation that the speaker wants to correct in the script?

The main misconception the speaker wants to correct is that meditation is about stopping thoughts or controlling the mind. Instead, it's about stepping back, witnessing thoughts and emotions without judgment, and maintaining a relaxed, focused mind.

What is the practical advice the speaker gives for incorporating mindfulness into daily life?

The speaker advises taking 10 minutes out of each day to practice mindfulness, which involves stepping back and familiarizing oneself with the present moment without the need for any special equipment or setting.

Outlines

00:00

🧘 The Neglect of Mindfulness

In the first paragraph, the speaker, Joseph Geni, addresses the fast-paced nature of modern life and the constant engagement in activities that leave little room for doing nothing. He challenges the audience to recall the last time they spent 10 minutes undistracted, without the use of technology or even thinking about the past or future. Joseph emphasizes the importance of the mind, our most valuable resource, which we rely on for happiness, emotional stability, and to excel in our personal and professional lives. Despite its importance, we often neglect the mind, spending more time on material possessions. This neglect leads to stress and a lack of presence in our own lives, causing us to miss out on what truly matters. Joseph shares his personal journey, starting with his first meditation class at the age of 11, which was filled with stereotypes but sparked his interest due to his mother's involvement and his own curiosity about the practice.

05:02

🌟 The Power of Mindfulness and Meditation

The second paragraph delves into the transformative power of mindfulness and meditation. Joseph explains that meditation is not just a temporary solution to stress but a preventative measure that can be integrated into daily life. He shares his personal transformation when he became a monk and studied meditation in the Himalayas, which taught him the value of being present and not being lost in thought or overwhelmed by emotions. The speaker also discusses the importance of finding balance in life, using the metaphor of juggling balls to illustrate the need for a focused yet relaxed state of mind. He clarifies misconceptions about meditation, stating that it's not about stopping thoughts or controlling the mind but about observing them without judgment. Joseph encourages the audience to practice mindfulness by setting aside just 10 minutes a day to familiarize themselves with the present moment, which can lead to a life of greater focus, calm, and clarity.

Keywords

💡Mindfulness

Mindfulness is a mental state of being fully present and engaged in the moment, without being distracted by thoughts of the past or future. It is a central theme in the video, emphasizing the importance of being aware and attentive to one's current experience. The speaker illustrates this by discussing how meditation helps in cultivating mindfulness, allowing for a more focused and calm life.

💡Meditation

Meditation is a practice of training the mind for greater awareness, calm, and clarity. In the video, the speaker shares his personal journey with meditation, which taught him to appreciate the present moment and be less distracted by emotions or thoughts. Meditation is presented as a tool for mental well-being and a way to deal with stress and emotional turmoil.

💡Stress

Stress is a state of mental or emotional strain or tension resulting from demanding circumstances. The video discusses how the mind, when not given time to rest and recover, can become overwhelmed with stress. The speaker uses his own experience to show how meditation can be a means to manage and reduce stress.

💡Distraction

Distraction refers to the state of being diverted from one's focus or attention. The video highlights how constant distractions can lead to a lack of presence in the world and a disconnect from what is truly important. The concept is used to contrast the state of being mindful and fully engaged in the present.

💡Emotional Stability

Emotional stability is the ability to maintain a balanced and composed emotional state, especially during stressful or challenging situations. The video script mentions that our minds are crucial for emotional stability, and through practices like meditation, one can achieve a more balanced emotional state.

💡Presence

Presence in the video context refers to the state of being fully conscious and attentive to the current moment and environment. The speaker points out that many people are so distracted that they are no longer truly present in their lives, missing out on important experiences.

💡Mind Wandering

Mind wandering is the act of having one's thoughts drift away from the current task or situation. The video cites a Harvard research paper stating that the mind is lost in thought almost 47 percent of the time, which is linked to unhappiness. Mind wandering is presented as a common issue that meditation can help address.

💡Happiness

Happiness, in the context of the video, is associated with the state of being content and satisfied, particularly when one is not lost in thought or distracted. The speaker argues that the constant mind-wandering contributes to unhappiness, and mindfulness through meditation can lead to a more content state of mind.

💡Monk

A monk, in the video, is a person who practices spiritual discipline, often living apart from secular society. The speaker shares his experience of becoming a monk to study meditation deeply, which provided him with insights into the value of the present moment and the practice of mindfulness.

💡Celibacy

Celibacy is the state of voluntarily choosing not to engage in sexual activity. The video mentions the speaker's decision to become a celibate monk, which is a significant lifestyle change that contributed to his understanding of meditation and mindfulness.

💡Balance

Balance, in the context of the video, refers to the equilibrium between focus and relaxation. The speaker explains that meditation is about finding a balance where one can be both focused and relaxed, allowing thoughts and emotions to pass without becoming overly involved or distracted.

Highlights

The importance of taking time to do nothing and allowing the mind to rest.

The mind is our most valuable resource, yet we often neglect its care.

The prevalence of stress and the mind's tendency to be distracted.

The speaker's personal journey to meditation at the age of 11.

The misconception that meditation is only a temporary solution for stress.

A life-changing event at the age of 20 that led to an exploration of meditation.

The transformative experience of becoming a monk and studying meditation.

The value of mindfulness in appreciating the present moment.

The underestimation of the present moment despite its profound impact.

Harvard research indicating that the mind is lost in thought nearly 47% of the time.

The connection between constant mind-wandering and unhappiness.

The practicality and scientific backing of meditation for mental health.

The impact of just 10 minutes of daily meditation on overall life.

The need for an exercise or framework to practice mindfulness effectively.

The common misconceptions about meditation and its true purpose.

The balance between focus and relaxation in meditation practice.

The process of learning to be mindful and the common pitfalls of getting caught in thought patterns.

The potential of meditation to offer a different perspective on life's experiences.

The simplicity of incorporating meditation into daily life without needing special props or settings.

Transcripts

Translator: Joseph Geni Reviewer: Morton Bast

We live in an incredibly busy world.

The pace of life is often frantic, our minds are always busy,

and we're always doing something.

So with that in mind, I'd like you just to take a moment

to think, when did you last take any time to do nothing?

Just 10 minutes, undisturbed?

And when I say nothing, I do mean nothing.

So that's no emailing, texting, no Internet,

no TV, no chatting, no eating, no reading.

Not even sitting there reminiscing about the past

or planning for the future.

Simply doing nothing.

I see a lot of very blank faces.

(Laughter)

You probably have to go a long way back.

And this is an extraordinary thing, right?

We're 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 upon

to be happy, content, emotionally stable as individuals,

and at the same time, to be kind and thoughtful

and 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 don't take any time out to look after it.

In fact, we spend more time looking after our cars,

our clothes and our hair than we --

okay, maybe not our hair,

(Laughter)

but you see where I'm going.

The result, of course, is that we get stressed.

You know, the mind whizzes away like a washing machine

going round and round, lots of difficult, confusing emotions,

and we don't really know how to deal with that.

And the sad fact is that we are so distracted

that we're 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,

that's the way life is, so we've just kind of got to get on with it.

That's really not how it has to be.

So 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, the whole deal,

but my mom was going and I was intrigued, so I went along with her.

I'd 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 aspirin for the mind.

You get stressed, you do some meditation.

I hadn't really thought that it could be sort of preventative in nature,

until I was about 20, when a number of things happened in my life

in quite quick succession,

really serious things which just flipped my life upside down

and all of a sudden I was inundated with thoughts,

inundated with difficult emotions that I didn't 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.

I guess we all deal with stress in different ways.

Some people will bury themselves in work, 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 meditation.

People often ask me what I learned from that time.

Well, obviously it changed things.

Let's 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 mean 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.

I think the present moment is so underrated.

It sounds so ordinary,

and yet we spend so little time in the present moment

that it's anything but ordinary.

There was a research paper that came out of Harvard, just recently,

that said on average, our minds are lost in thought

almost 47 percent of the time.

47 percent.

At the same time, this sort of constant mind-wandering

is also a direct cause of unhappiness.

Now we're not here for that long anyway,

but to spend almost half of our life lost in thought

and potentially quite unhappy,

I don't know, it just kind of seems tragic, actually,

especially when there's something we can do about it,

when there's a positive, practical, achievable,

scientifically proven technique

which allows our mind to be more healthy,

to be more mindful and less distracted.

And the beauty of it is that even though

it 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.

That's essentially what meditation is.

It's familiarizing ourselves with the present moment.

But we also need to know how to approach it in the right way

to get the best from it.

And that's what these are for, in case you've been wondering,

because most people assume

that meditation is all about stopping thoughts,

getting rid of emotions, somehow controlling the mind,

but actually it's quite different from that.

It's more about stepping back,

sort of seeing the thought clearly,

witnessing it coming and going, emotions coming and going

without judgment, but with a relaxed, focused mind.

So for example, right now,

if I focus too much on the balls,

then there's no way I can relax and talk to you at the same time.

Equally, if I relax too much talking to you,

there's no way I can focus on the balls.

I'm going to drop them.

Now in life, and in meditation,

there'll be times when the focus becomes a little bit too intense,

and life starts to feel a bit like this.

It's a very uncomfortable way to live life,

when you get this tight and stressed.

At other times, we might take our foot off the gas a little bit too much,

and things just become a sort of little bit like this.

Of course in meditation --

(Snores)

we're going to end up falling asleep.

So we're looking for a balance, a focused relaxation

where we can allow thoughts to come and go

without all the usual involvement.

Now, what usually happens when we're learning to be mindful

is that we get distracted by a thought.

Let's say this is an anxious thought.

Everything's going fine, and we see the anxious thought.

"Oh, I didn't realize I was worried about that."

You go back to it, repeat it.

"Oh, I am worried.

I really am worried. Wow, there's so much anxiety."

And before we know it, right,

we're anxious about feeling anxious.

(Laughter)

You know, this is crazy.

We do this all the time, even on an everyday level.

If you think about the last time you had a wobbly tooth.

You know it's wobbly, and you know that it hurts.

But what do you do every 20, 30 seconds?

(Mumbling)

It does hurt.

And we reinforce the storyline, right?

And we just keep telling ourselves, and we do it all the time.

And it's only in learning to watch the mind in this way

that we can start to let go of those storylines and patterns of mind.

But when you sit down and you watch the mind in this way,

you might see many different patterns.

You might find a mind that's really restless and --

the whole time.

Don't be surprised if you feel a bit agitated in your body

when you sit down to do nothing and your mind feels like that.

You might find a mind that's very dull

and boring, and it's just, almost mechanical,

it just seems it's as if you're getting up, going to work,

eat, sleep, get up, work.

Or it might just be that one little nagging thought

that just goes round and round your mind.

Well, whatever it is,

meditation offers the opportunity, the potential to step back

and to get a different perspective,

to see that things aren't always as they appear.

We can't change every little thing that happens to us in life,

but we can change the way that we experience it.

That's the potential of meditation, of mindfulness.

You don't have to burn any incense,

and you definitely don't have to sit on the floor.

All you need to do is to take 10 minutes out a day

to step back, to familiarize yourself with the present moment

so that you get to experience a greater sense

of focus, calm and clarity in your life.

Thank you very much.

(Applause)