Translator: Zsófia Herczeg
Reviewer: Riaki Poništ So how many of you have found
the secret to success and happiness? Hmm. But we all know what it is, don't we? As great Zen masters teach, it's staying connected with ... our smartphone. (Laughter) But do these distractions
really make us effective or make us happier? Or in this case, maybe burned out. So today, together, right here, let's take a step to a more mindful life. Mindfulness has been a part of Buddhist
traditions for many centuries. It's a practice and a way of thinking that help us be present
with our experience in a nonjudgmental way. So, where are your thoughts right now? I hope your mind is here. However, most of the time,
our mind is somewhere else. It is somewhere in the past
or in the future. So we suffer more because we're either stuck on something
that happened in the past or worry about something
that hasn't happened yet. So if you are present, you are free from such suffering. But also, your action
at the present moment can create your past and determine your future. So that's why being in the present
is very powerful. Also it's important to keep
your objective point of view. Because the main source of suffering
is your subjective point of view. So we judge something to be good or bad. But we are just comparing it
with some ideal situation. So if you are nonjudgmental, or if you can keep
your objective point of view, you can reduce your suffering as well. The main practice
of mindfulness is meditation. Meditation is good for conditioning
you to be more mindful and nonjudgmental. So let's try meditation right now. Sit up straight, and close your eyes, and inhale slowly for five seconds. And exhale slowly
for ten seconds or even longer. (Exhale) (Inhale) (Exhale) Try to feel how the air
is entering your body and exiting your body. (Exhale) (Inhale) (Exhale) Just feel your breathing. So how do you feel right now? Lately, this ancient
Buddhist practice is changing. Actually, personally I can see
the changes at my temple. I've started having more corporate
and business school groups in my meditation classes. In fact, various corporations like Google, LinkedIn,
Ford Motors and more, they are using meditation as a part
of their corporate wellness programs. Because neuroscience
has helped us to understand how meditation can influence our brain and emotional intelligence. Emotional intelligence, or EQ
consists of six elements: "self-awareness," "self-control," "social awareness," "social management," "attention," and "outlook." Many studies have shown
that regular practice of meditation can increase the activity and mass
of the region of the brain associated with emotional intelligence. Especially, if you can improve
your self-control and attention, you won't be disturbed, and you can pay undivided attention
to what you are doing at a certain moment. Also, relaxation is a key
to being more mindful. When you are relaxing, actually, a part or region of your brain associated with attention
and self-control, their activities increase. Actually, the oxygen consumption
of the brain gets low. You are relaxing. As you can see on this graph, when you sleep six hours,
you are really relaxing. But when you do 20 minutes of mediation, the oxygen consumption level
goes down to the same level as when you sleep six hours, so that means you are really relaxing. Also the carbon dioxide level of the brain increases if you do meditation
for more than 20 minutes. The increase of the carbon dioxide level
in your brain stimulates your brain stem. And you brain starts releasing serotonin. The serotonin is the neurotransmitter
that further relaxes us so you have a better
self-control skill and attention. That's why meditation is an effective way
to be more mindful. So now, you are ready to be more mindful. Regular practice of meditation
can relax you more and improve your attention
and self-control. So that you can experience
each moment of your life fully and mindfully. As Buddhist teachings tell us, everything is impermanent. Time keeps moving forward,
not backward. So let's not miss any precious
moments with our beloved ones. Actually, this is my daughter. When this picture was taken,
she was two years old. Now she is three and a half.
She is quite a handful. But she always makes me aware
how powerful it is to be present ... in that moment. Your past and your future depend
on the present moment. And that moment is now. (Applause)
Monk with a smart phone love it!