[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:11.34,0:00:15.00,Default,,0000,0000,0000,,I'm here to speak\Nabout the elephant in the room.
Dialogue: 0,0:00:15.66,0:00:20.87,Default,,0000,0000,0000,,I know, but it's there for all of us,\Nin one form or another.
Dialogue: 0,0:00:21.82,0:00:28.06,Default,,0000,0000,0000,,It's this dissatisfaction and unhappiness\Nwith what we have in our lives.
Dialogue: 0,0:00:28.85,0:00:33.85,Default,,0000,0000,0000,,Maybe if you're here or watching this,\Nyou have all the basics covered -
Dialogue: 0,0:00:34.62,0:00:37.62,Default,,0000,0000,0000,,food, water, safety, shelter.
Dialogue: 0,0:00:38.88,0:00:42.08,Default,,0000,0000,0000,,But somehow, we long for something more.
Dialogue: 0,0:00:43.65,0:00:48.04,Default,,0000,0000,0000,,As a psychologist, I've really seen\Nhow we all want to be happy,
Dialogue: 0,0:00:48.04,0:00:50.56,Default,,0000,0000,0000,,but keep chasing it in the future.
Dialogue: 0,0:00:51.25,0:00:54.34,Default,,0000,0000,0000,,And I know that myself, really well,
Dialogue: 0,0:00:54.78,0:00:57.42,Default,,0000,0000,0000,,because I had everything in life.
Dialogue: 0,0:00:58.70,0:01:01.70,Default,,0000,0000,0000,,I had loving support, education, career,
Dialogue: 0,0:01:01.84,0:01:03.60,Default,,0000,0000,0000,,but it wasn't enough,\N
Dialogue: 0,0:01:04.15,0:01:07.17,Default,,0000,0000,0000,,and that really frustrated me.
Dialogue: 0,0:01:07.86,0:01:12.39,Default,,0000,0000,0000,,Eventually, I discovered\Nthe real, obvious reason.
Dialogue: 0,0:01:12.39,0:01:13.88,Default,,0000,0000,0000,,It's really obvious.
Dialogue: 0,0:01:13.88,0:01:15.58,Default,,0000,0000,0000,,It's our mind.
Dialogue: 0,0:01:16.50,0:01:20.73,Default,,0000,0000,0000,,It really gets distracted\Nand lost in negatives,
Dialogue: 0,0:01:20.73,0:01:23.73,Default,,0000,0000,0000,,and has a difficult time being right here
Dialogue: 0,0:01:23.73,0:01:25.79,Default,,0000,0000,0000,,in the present moment.
Dialogue: 0,0:01:26.92,0:01:31.79,Default,,0000,0000,0000,,What helped me see that so clearly\Nwas mindfulness meditation.
Dialogue: 0,0:01:32.87,0:01:35.85,Default,,0000,0000,0000,,I came across it\Nin the research in my field,
Dialogue: 0,0:01:35.85,0:01:38.90,Default,,0000,0000,0000,,and started using it with clients.
Dialogue: 0,0:01:39.47,0:01:42.16,Default,,0000,0000,0000,,And that took me on a personal journey,
Dialogue: 0,0:01:42.89,0:01:47.51,Default,,0000,0000,0000,,which eventually led me\Nto this ridiculous gut feeling
Dialogue: 0,0:01:47.51,0:01:49.22,Default,,0000,0000,0000,,of what I had to do,
Dialogue: 0,0:01:49.22,0:01:52.23,Default,,0000,0000,0000,,which was drop everything in my life
Dialogue: 0,0:01:52.80,0:01:56.74,Default,,0000,0000,0000,,and go to a six-month meditation retreat
Dialogue: 0,0:01:56.74,0:02:00.06,Default,,0000,0000,0000,,in Southeast Asia, in a forest monastery,
Dialogue: 0,0:02:00.45,0:02:01.85,Default,,0000,0000,0000,,in silence.
Dialogue: 0,0:02:04.76,0:02:09.92,Default,,0000,0000,0000,,I tell you, it was the most difficult,\Nunpleasant, painful six months of my life.
Dialogue: 0,0:02:09.92,0:02:11.61,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:02:13.45,0:02:18.42,Default,,0000,0000,0000,,But it really taught me profound lessons\Nthat have inspired me to be here today.
Dialogue: 0,0:02:19.47,0:02:23.75,Default,,0000,0000,0000,,So I'm here to really share with you\Nmy personal insights
Dialogue: 0,0:02:23.75,0:02:27.75,Default,,0000,0000,0000,,and professional understanding\Nof mindfulness meditation
Dialogue: 0,0:02:28.01,0:02:32.94,Default,,0000,0000,0000,,with the hope that you give it a chance,\Nso you can see for yourself
Dialogue: 0,0:02:32.94,0:02:37.77,Default,,0000,0000,0000,,how it can redefine the way\Nwe approach happiness,
Dialogue: 0,0:02:37.77,0:02:39.35,Default,,0000,0000,0000,,satisfaction,
Dialogue: 0,0:02:39.35,0:02:42.22,Default,,0000,0000,0000,,and reduce the suffering in our lives
Dialogue: 0,0:02:42.22,0:02:44.62,Default,,0000,0000,0000,,from the pain that's already there.
Dialogue: 0,0:02:45.76,0:02:49.00,Default,,0000,0000,0000,,Okay, so back to some\Nnot-so-good news about our mind:
Dialogue: 0,0:02:49.82,0:02:53.10,Default,,0000,0000,0000,,it has the tendency for a negativity bias,
Dialogue: 0,0:02:53.64,0:02:59.42,Default,,0000,0000,0000,,or evolutionary psychologists\Nrefer to it as a survival mechanism.
Dialogue: 0,0:02:59.42,0:03:02.45,Default,,0000,0000,0000,,So, if there's a bunny in the bushes,
Dialogue: 0,0:03:02.83,0:03:03.95,Default,,0000,0000,0000,,and there are sounds,
Dialogue: 0,0:03:03.95,0:03:09.16,Default,,0000,0000,0000,,our mind is ready with a stress response,\Nfor a flight-or-fight response -
Dialogue: 0,0:03:09.16,0:03:10.70,Default,,0000,0000,0000,,I did it backwards actually -
Dialogue: 0,0:03:10.70,0:03:12.44,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:03:12.44,0:03:14.29,Default,,0000,0000,0000,,fight-or-flight response.
Dialogue: 0,0:03:16.08,0:03:19.51,Default,,0000,0000,0000,,Even if there's just a bunny,\Nwe're getting ready for a tiger.
Dialogue: 0,0:03:20.60,0:03:23.69,Default,,0000,0000,0000,,And neuro-psychologists refer to that
Dialogue: 0,0:03:23.69,0:03:26.73,Default,,0000,0000,0000,,as our brain being\Nlike Velcro to the negatives.
Dialogue: 0,0:03:26.73,0:03:27.73,Default,,0000,0000,0000,,(Thoop)
Dialogue: 0,0:03:27.73,0:03:30.15,Default,,0000,0000,0000,,Latches on to negatives.
Dialogue: 0,0:03:30.15,0:03:32.96,Default,,0000,0000,0000,,Anyone familiar with that?\NJust hang on.
Dialogue: 0,0:03:32.96,0:03:36.80,Default,,0000,0000,0000,,And being like Teflon fabric\Nto the positives.
Dialogue: 0,0:03:36.80,0:03:37.80,Default,,0000,0000,0000,,(Whoosh)
Dialogue: 0,0:03:37.80,0:03:40.24,Default,,0000,0000,0000,,Letting them all slip away.
Dialogue: 0,0:03:40.24,0:03:42.87,Default,,0000,0000,0000,,Okay, so it's not all bad news.
Dialogue: 0,0:03:43.73,0:03:46.52,Default,,0000,0000,0000,,With the advances in neuroscience,
Dialogue: 0,0:03:46.52,0:03:52.07,Default,,0000,0000,0000,,mindfulness meditation has been shown\Nto change the structure of our brain.
Dialogue: 0,0:03:53.14,0:03:56.96,Default,,0000,0000,0000,,And you don't have to do a six-month\Nretreat in a [forest monastery].
Dialogue: 0,0:03:56.96,0:03:58.50,Default,,0000,0000,0000,,That's the good news.
Dialogue: 0,0:03:59.01,0:04:01.99,Default,,0000,0000,0000,,Even in eight weeks\Nin mindfulness programs,
Dialogue: 0,0:04:01.99,0:04:04.76,Default,,0000,0000,0000,,practicing 40-45 minutes a day,
Dialogue: 0,0:04:04.76,0:04:09.71,Default,,0000,0000,0000,,we can improve concentration,\Ndecision-making, compassion,
Dialogue: 0,0:04:09.84,0:04:12.57,Default,,0000,0000,0000,,and, life satisfaction.
Dialogue: 0,0:04:13.36,0:04:16.99,Default,,0000,0000,0000,,So, what exactly\Nis mindfulness meditation?
Dialogue: 0,0:04:17.46,0:04:19.99,Default,,0000,0000,0000,,It's one form of meditation,
Dialogue: 0,0:04:19.99,0:04:23.91,Default,,0000,0000,0000,,and basically it's training\Nthe brain to be present.
Dialogue: 0,0:04:25.06,0:04:29.32,Default,,0000,0000,0000,,It's based on thousands of years\Nof wisdom tradition in Asia.
Dialogue: 0,0:04:30.00,0:04:35.26,Default,,0000,0000,0000,,And how we do it, one way,\Nis we place our attention on the belly,
Dialogue: 0,0:04:35.26,0:04:36.97,Default,,0000,0000,0000,,to watch our breath.
Dialogue: 0,0:04:37.52,0:04:40.87,Default,,0000,0000,0000,,But we do that in a particular way,
Dialogue: 0,0:04:41.08,0:04:45.47,Default,,0000,0000,0000,,or as Jon Kabat-Zinn,\Nwho brought mindfulness to medicine,
Dialogue: 0,0:04:45.47,0:04:47.31,Default,,0000,0000,0000,,which is quite big, actually,
Dialogue: 0,0:04:48.01,0:04:49.50,Default,,0000,0000,0000,,he defines it in four words:
Dialogue: 0,0:04:49.50,0:04:54.74,Default,,0000,0000,0000,,we pay attention on purpose,\Nso with an intention.
Dialogue: 0,0:04:55.15,0:04:56.78,Default,,0000,0000,0000,,And in the present moment,\N
Dialogue: 0,0:04:57.18,0:04:58.50,Default,,0000,0000,0000,,so, right now,
Dialogue: 0,0:04:58.50,0:05:00.81,Default,,0000,0000,0000,,and the hardest part for all of us:
Dialogue: 0,0:05:00.81,0:05:02.61,Default,,0000,0000,0000,,non-judgmentally.
Dialogue: 0,0:05:02.61,0:05:03.84,Default,,0000,0000,0000,,Really tough.
Dialogue: 0,0:05:03.84,0:05:08.08,Default,,0000,0000,0000,,So, let's say this is our attention.
Dialogue: 0,0:05:08.08,0:05:10.89,Default,,0000,0000,0000,,We place it right on the belly.
Dialogue: 0,0:05:10.89,0:05:13.12,Default,,0000,0000,0000,,Guess what's going\Nto happen with our mind?
Dialogue: 0,0:05:13.12,0:05:14.69,Default,,0000,0000,0000,,(Whoo)
Dialogue: 0,0:05:14.69,0:05:16.64,Default,,0000,0000,0000,,We're going to get distracted.
Dialogue: 0,0:05:16.64,0:05:21.27,Default,,0000,0000,0000,,But, without pushing against the thoughts\Nor hating the thoughts,
Dialogue: 0,0:05:21.27,0:05:24.20,Default,,0000,0000,0000,,or clinging onto them, good or bad,
Dialogue: 0,0:05:24.20,0:05:26.54,Default,,0000,0000,0000,,[we bring it] right back.
Dialogue: 0,0:05:27.09,0:05:29.47,Default,,0000,0000,0000,,Now, you can get\Na sense of that if you like now,
Dialogue: 0,0:05:29.47,0:05:30.85,Default,,0000,0000,0000,,if you'd like to join me,
Dialogue: 0,0:05:30.85,0:05:33.84,Default,,0000,0000,0000,,by placing your hand on the belly,
Dialogue: 0,0:05:34.54,0:05:37.68,Default,,0000,0000,0000,,and we're just going\Nto observe two breaths.
Dialogue: 0,0:05:37.94,0:05:41.13,Default,,0000,0000,0000,,Natural inhale; natural exhale.
Dialogue: 0,0:05:42.27,0:05:44.28,Default,,0000,0000,0000,,Even slightly.
Dialogue: 0,0:05:44.28,0:05:45.63,Default,,0000,0000,0000,,Inhale...
Dialogue: 0,0:05:45.63,0:05:47.09,Default,,0000,0000,0000,,exhale.
Dialogue: 0,0:05:47.09,0:05:48.35,Default,,0000,0000,0000,,Inhale...
Dialogue: 0,0:05:48.35,0:05:49.68,Default,,0000,0000,0000,,exhale.
Dialogue: 0,0:05:49.68,0:05:54.81,Default,,0000,0000,0000,,Okay, now, when we do that,\Nand some of you maybe noticed that,
Dialogue: 0,0:05:55.08,0:05:57.07,Default,,0000,0000,0000,,there will be thoughts,
Dialogue: 0,0:05:57.07,0:05:58.19,Default,,0000,0000,0000,,emotions,
Dialogue: 0,0:05:58.19,0:06:00.68,Default,,0000,0000,0000,,or sensations.
Dialogue: 0,0:06:00.68,0:06:02.70,Default,,0000,0000,0000,,But we don't get lost in them.
Dialogue: 0,0:06:02.70,0:06:04.80,Default,,0000,0000,0000,,We bring our attention back.
Dialogue: 0,0:06:05.22,0:06:09.11,Default,,0000,0000,0000,,And every time we do that,\Nguess what we're doing to our brain?
Dialogue: 0,0:06:10.20,0:06:14.43,Default,,0000,0000,0000,,We're strengthening the muscles\Nin the brain, every time.
Dialogue: 0,0:06:14.43,0:06:16.88,Default,,0000,0000,0000,,It's a gym workout for the brain.
Dialogue: 0,0:06:18.94,0:06:22.28,Default,,0000,0000,0000,,And in the process\Nof doing that, patiently -
Dialogue: 0,0:06:22.28,0:06:24.35,Default,,0000,0000,0000,,I mean it takes a lot of patience -
Dialogue: 0,0:06:24.35,0:06:26.23,Default,,0000,0000,0000,,and compassionately,
Dialogue: 0,0:06:26.23,0:06:28.64,Default,,0000,0000,0000,,we learn to work with our mind,
Dialogue: 0,0:06:28.64,0:06:31.66,Default,,0000,0000,0000,,and be present with whatever is here.
Dialogue: 0,0:06:32.97,0:06:35.48,Default,,0000,0000,0000,,We don't have to like what's here.
Dialogue: 0,0:06:35.48,0:06:39.44,Default,,0000,0000,0000,,When I first arrived\Nat the forest monastery,
Dialogue: 0,0:06:39.44,0:06:45.90,Default,,0000,0000,0000,,I asked the monk, "Is it true there\Nare poisonous snakes on the compound?"
Dialogue: 0,0:06:47.50,0:06:50.71,Default,,0000,0000,0000,,He said, "Yes, yes. Deadly. Deadly."
Dialogue: 0,0:06:50.71,0:06:52.41,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:06:53.28,0:06:57.01,Default,,0000,0000,0000,,"Just stay away from them.\NWalk mindfully."
Dialogue: 0,0:06:57.01,0:06:58.13,Default,,0000,0000,0000,,Great.
Dialogue: 0,0:06:58.13,0:06:59.18,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:06:59.18,0:07:01.05,Default,,0000,0000,0000,,"Use a flashlight at night."
Dialogue: 0,0:07:01.05,0:07:02.47,Default,,0000,0000,0000,,And I love this one too:
Dialogue: 0,0:07:02.47,0:07:05.26,Default,,0000,0000,0000,,"Check your meditation cushion\Nbefore you sit on it."
Dialogue: 0,0:07:05.26,0:07:06.28,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:07:06.28,0:07:08.55,Default,,0000,0000,0000,,I mean... I could have died.
Dialogue: 0,0:07:08.55,0:07:10.96,Default,,0000,0000,0000,,That was, you know, a possibility.
Dialogue: 0,0:07:10.96,0:07:13.45,Default,,0000,0000,0000,,But the best part, he said,
Dialogue: 0,0:07:13.45,0:07:15.41,Default,,0000,0000,0000,,"Send them love."
Dialogue: 0,0:07:15.41,0:07:17.39,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:07:17.39,0:07:19.49,Default,,0000,0000,0000,,"They were here before us."
Dialogue: 0,0:07:20.34,0:07:23.31,Default,,0000,0000,0000,,Okay, Mr. Monk,\NI wasn't ready for that yet.
Dialogue: 0,0:07:23.31,0:07:26.22,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:07:26.22,0:07:30.35,Default,,0000,0000,0000,,But I did notice, even before\Ngoing to this long retreat,
Dialogue: 0,0:07:30.72,0:07:34.02,Default,,0000,0000,0000,,I noticed some changes in my mind\Nand how I reacted,
Dialogue: 0,0:07:34.02,0:07:35.96,Default,,0000,0000,0000,,just from daily meditation.
Dialogue: 0,0:07:37.12,0:07:41.79,Default,,0000,0000,0000,,One day I was stuck in a traffic jam,\Nreally early in the morning, 5:40,
Dialogue: 0,0:07:41.79,0:07:44.59,Default,,0000,0000,0000,,on my way to the gym, and unexpected.
Dialogue: 0,0:07:45.42,0:07:49.21,Default,,0000,0000,0000,,And, instead of the usual,\N"Why aren't these people moving?",
Dialogue: 0,0:07:49.21,0:07:51.45,Default,,0000,0000,0000,,get uptight, agitated,
Dialogue: 0,0:07:51.45,0:07:52.96,Default,,0000,0000,0000,,and the mind going into
Dialogue: 0,0:07:52.96,0:07:55.90,Default,,0000,0000,0000,,"This is going to be a horrible day.\NI'm late for stuff,"
Dialogue: 0,0:07:56.34,0:08:02.00,Default,,0000,0000,0000,,what surprised me is what I heard,\Nand I thought, "Oh, interesting."
Dialogue: 0,0:08:02.00,0:08:05.80,Default,,0000,0000,0000,,The thought? "I hope no one's hurt."
Dialogue: 0,0:08:06.16,0:08:07.83,Default,,0000,0000,0000,,Maybe there was an accident,
Dialogue: 0,0:08:09.12,0:08:12.69,Default,,0000,0000,0000,,or maybe it's construction\Nand those workers were up all night,
Dialogue: 0,0:08:13.10,0:08:15.51,Default,,0000,0000,0000,,and I started wishing them well.
Dialogue: 0,0:08:15.99,0:08:17.99,Default,,0000,0000,0000,,"May they be safe today."
Dialogue: 0,0:08:18.46,0:08:22.41,Default,,0000,0000,0000,,Now, I still was late,\Nso that didn't change,
Dialogue: 0,0:08:22.41,0:08:26.12,Default,,0000,0000,0000,,but I didn't spiral\Ninto the negativity of the mind.
Dialogue: 0,0:08:26.12,0:08:31.54,Default,,0000,0000,0000,,And it really showed me,\N"Wow, it was worth working that muscle,
Dialogue: 0,0:08:31.54,0:08:33.31,Default,,0000,0000,0000,,and the daily practice."
Dialogue: 0,0:08:35.79,0:08:39.38,Default,,0000,0000,0000,,So, let's put together\Nwhat I shared so far,
Dialogue: 0,0:08:39.38,0:08:40.90,Default,,0000,0000,0000,,with a little illustration.
Dialogue: 0,0:08:42.79,0:08:44.25,Default,,0000,0000,0000,,Imagine this is pain\N
Dialogue: 0,0:08:44.25,0:08:45.29,Default,,0000,0000,0000,,It could be anything.
Dialogue: 0,0:08:45.29,0:08:47.29,Default,,0000,0000,0000,,Let's just say, stomach pain.
Dialogue: 0,0:08:48.02,0:08:50.15,Default,,0000,0000,0000,,Signals travel to the brain.
Dialogue: 0,0:08:50.92,0:08:56.03,Default,,0000,0000,0000,,If you magine this is our brain,\Nour mind, relatively calm.
Dialogue: 0,0:08:57.44,0:09:00.03,Default,,0000,0000,0000,,We have now a signal of pain.
Dialogue: 0,0:09:01.23,0:09:03.21,Default,,0000,0000,0000,,But it doesn't stop there.
Dialogue: 0,0:09:03.21,0:09:05.82,Default,,0000,0000,0000,,We're not usually loving to it.
Dialogue: 0,0:09:05.82,0:09:10.94,Default,,0000,0000,0000,,We hate it, and we get agitated,\Nand wish it wasn't there.
Dialogue: 0,0:09:10.94,0:09:14.52,Default,,0000,0000,0000,,And then what we do, we let negativity
Dialogue: 0,0:09:15.70,0:09:19.02,Default,,0000,0000,0000,,leak into the rest of our mind.
Dialogue: 0,0:09:20.21,0:09:21.26,Default,,0000,0000,0000,,"Why me?"
Dialogue: 0,0:09:21.26,0:09:22.87,Default,,0000,0000,0000,,"Why is this happening?"
Dialogue: 0,0:09:22.87,0:09:24.14,Default,,0000,0000,0000,,And then?
Dialogue: 0,0:09:24.56,0:09:29.04,Default,,0000,0000,0000,,We stir it all up with negativity.
Dialogue: 0,0:09:30.37,0:09:32.19,Default,,0000,0000,0000,,"What kind of horrible thing this is."
Dialogue: 0,0:09:32.19,0:09:33.21,Default,,0000,0000,0000,,We worry.
Dialogue: 0,0:09:33.54,0:09:36.62,Default,,0000,0000,0000,,And instead of being\Npresent with the pain?
Dialogue: 0,0:09:37.77,0:09:41.35,Default,,0000,0000,0000,,We get taken for a ride in our mind.
Dialogue: 0,0:09:46.54,0:09:48.36,Default,,0000,0000,0000,,I know that really well,
Dialogue: 0,0:09:48.67,0:09:52.63,Default,,0000,0000,0000,,because I experienced that deeply\Nat this forest retreat.
Dialogue: 0,0:09:53.30,0:09:59.75,Default,,0000,0000,0000,,You see, the honeymoon phase\Nof "Ahh, following my dream,
Dialogue: 0,0:09:59.75,0:10:01.62,Default,,0000,0000,0000,,meditating for so long,"
Dialogue: 0,0:10:01.62,0:10:03.36,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:10:03.78,0:10:07.26,Default,,0000,0000,0000,,that ended after the first night.
Dialogue: 0,0:10:07.26,0:10:09.32,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:10:12.04,0:10:14.85,Default,,0000,0000,0000,,You know, everything\Nthat brought me happiness,
Dialogue: 0,0:10:14.85,0:10:16.78,Default,,0000,0000,0000,,or I thought brought me happiness,
Dialogue: 0,0:10:16.78,0:10:19.69,Default,,0000,0000,0000,,was pulled from under my legs.
Dialogue: 0,0:10:22.88,0:10:26.02,Default,,0000,0000,0000,,The people I love, there's no technology,
Dialogue: 0,0:10:26.02,0:10:27.63,Default,,0000,0000,0000,,no social media,
Dialogue: 0,0:10:27.63,0:10:28.97,Default,,0000,0000,0000,,no Internet,
Dialogue: 0,0:10:29.88,0:10:32.34,Default,,0000,0000,0000,,just seclusion and deprivation.
Dialogue: 0,0:10:32.71,0:10:36.81,Default,,0000,0000,0000,,And there was a wake-up call\Nin the morning,
Dialogue: 0,0:10:36.81,0:10:38.54,Default,,0000,0000,0000,,3 a.m. every day.
Dialogue: 0,0:10:38.85,0:10:43.49,Default,,0000,0000,0000,,But, it wasn't this nice chime of (Ding),
Dialogue: 0,0:10:43.49,0:10:44.45,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:10:44.45,0:10:45.76,Default,,0000,0000,0000,,"Good morning, Kasim."
Dialogue: 0,0:10:45.76,0:10:49.62,Default,,0000,0000,0000,,No, it wasn't that, it was,\N[boom, boom, boom]
Dialogue: 0,0:10:49.62,0:10:50.94,Default,,0000,0000,0000,,every morning -
Dialogue: 0,0:10:50.94,0:10:52.58,Default,,0000,0000,0000,,startling -
Dialogue: 0,0:10:53.32,0:10:57.32,Default,,0000,0000,0000,,which would begin our 13-14 hours\Nof daily meditation.
Dialogue: 0,0:10:57.60,0:11:00.30,Default,,0000,0000,0000,,In the heat with the lovely insects,
Dialogue: 0,0:11:00.30,0:11:02.56,Default,,0000,0000,0000,,scorpions, yeah, scorpions.
Dialogue: 0,0:11:02.56,0:11:05.15,Default,,0000,0000,0000,,Actually, someone got stung by one
Dialogue: 0,0:11:05.15,0:11:07.63,Default,,0000,0000,0000,,as they sat on their cushion\Nwhen I was there, so...
Dialogue: 0,0:11:07.63,0:11:08.50,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:11:08.50,0:11:13.71,Default,,0000,0000,0000,,And sleeping on this lovely wooden bed\Nwith just a little bit of foam.
Dialogue: 0,0:11:14.80,0:11:16.55,Default,,0000,0000,0000,,Daily hunger.
Dialogue: 0,0:11:17.15,0:11:20.33,Default,,0000,0000,0000,,Because last meal of the day? Guess what?
Dialogue: 0,0:11:20.33,0:11:21.91,Default,,0000,0000,0000,,Lunch.
Dialogue: 0,0:11:21.91,0:11:23.13,Default,,0000,0000,0000,,And when?
Dialogue: 0,0:11:23.13,0:11:25.33,Default,,0000,0000,0000,,10:30 in the morning.
Dialogue: 0,0:11:25.33,0:11:26.57,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:11:26.57,0:11:28.22,Default,,0000,0000,0000,,That was the reality.
Dialogue: 0,0:11:28.67,0:11:32.97,Default,,0000,0000,0000,,So whenever my mind\Ngot stirred up in any of that pain,
Dialogue: 0,0:11:32.97,0:11:35.07,Default,,0000,0000,0000,,it was crushing.
Dialogue: 0,0:11:35.49,0:11:37.24,Default,,0000,0000,0000,,I felt trapped.
Dialogue: 0,0:11:37.56,0:11:41.35,Default,,0000,0000,0000,,I actually woke up one night\Nscreaming from it all.
Dialogue: 0,0:11:46.01,0:11:50.69,Default,,0000,0000,0000,,I really saw how when we begin\Nto fight and resist our reality,
Dialogue: 0,0:11:50.69,0:11:52.52,Default,,0000,0000,0000,,it gets worse.
Dialogue: 0,0:11:54.64,0:11:57.51,Default,,0000,0000,0000,,Things began to change for me when
Dialogue: 0,0:11:59.27,0:12:03.28,Default,,0000,0000,0000,,I just started to look at pain as pain,
Dialogue: 0,0:12:03.79,0:12:09.60,Default,,0000,0000,0000,,and saw so clearly that it was my mind\Nthat was creating the suffering,
Dialogue: 0,0:12:09.60,0:12:11.18,Default,,0000,0000,0000,,which is optional.
Dialogue: 0,0:12:11.52,0:12:12.68,Default,,0000,0000,0000,,Wow.
Dialogue: 0,0:12:13.50,0:12:15.92,Default,,0000,0000,0000,,All I have to do is just\Nbe in this moment.
Dialogue: 0,0:12:17.06,0:12:20.74,Default,,0000,0000,0000,,And mindfulness showed me\Nwe can be in the eye of the storm.
Dialogue: 0,0:12:21.74,0:12:25.23,Default,,0000,0000,0000,,Watch it all passs, moment by moment.
Dialogue: 0,0:12:25.98,0:12:30.14,Default,,0000,0000,0000,,And there is such freedom\Nin trusting impermanence in that way.
Dialogue: 0,0:12:31.22,0:12:36.92,Default,,0000,0000,0000,,And then, really holding our pain\Nwith great compassion.
Dialogue: 0,0:12:37.95,0:12:39.99,Default,,0000,0000,0000,,Because it's painful already.
Dialogue: 0,0:12:40.30,0:12:43.29,Default,,0000,0000,0000,,You don't need to hate it more;\Njust be with it.
Dialogue: 0,0:12:46.91,0:12:51.42,Default,,0000,0000,0000,,You know, there's\Na psychiatrist, Viktor Frankl,
Dialogue: 0,0:12:51.42,0:12:55.66,Default,,0000,0000,0000,,and he said, "Choice\Nis the last human freedom."
Dialogue: 0,0:12:56.15,0:12:57.19,Default,,0000,0000,0000,,Choice.
Dialogue: 0,0:12:58.41,0:13:01.08,Default,,0000,0000,0000,,I learned that using\Nmindfulness is a choice.
Dialogue: 0,0:13:01.70,0:13:05.19,Default,,0000,0000,0000,,And even when all my freedoms\Nfelt like they were taken away,
Dialogue: 0,0:13:05.19,0:13:07.66,Default,,0000,0000,0000,,I experienced freedom right here.
Dialogue: 0,0:13:08.59,0:13:11.94,Default,,0000,0000,0000,,And my biggest, biggest epiphany,
Dialogue: 0,0:13:12.68,0:13:17.76,Default,,0000,0000,0000,,is happiness and satisfaction\Nis not in the distant future,
Dialogue: 0,0:13:17.76,0:13:19.85,Default,,0000,0000,0000,,or when I go back home,
Dialogue: 0,0:13:20.47,0:13:25.04,Default,,0000,0000,0000,,it's actually available\Nfor all of us in every moment.
Dialogue: 0,0:13:26.58,0:13:30.68,Default,,0000,0000,0000,,It blooms naturally\Nfrom a state of mind that's calm,
Dialogue: 0,0:13:31.09,0:13:32.62,Default,,0000,0000,0000,,not agitated,
Dialogue: 0,0:13:33.07,0:13:34.36,Default,,0000,0000,0000,,and peaceful.
Dialogue: 0,0:13:38.35,0:13:40.17,Default,,0000,0000,0000,,So I want to leave you with this... -
Dialogue: 0,0:13:41.72,0:13:43.38,Default,,0000,0000,0000,,Oh, that was me there -
Dialogue: 0,0:13:43.38,0:13:44.60,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:13:44.60,0:13:50.15,Default,,0000,0000,0000,,I want to leave you with this acronym\Nthat captures some of my learning,
Dialogue: 0,0:13:50.15,0:13:55.71,Default,,0000,0000,0000,,and I hope you use it when you find\Nyourself lost in any kind of suffering.
Dialogue: 0,0:13:59.15,0:14:00.63,Default,,0000,0000,0000,,And it's LOST.
Dialogue: 0,0:14:00.98,0:14:02.98,Default,,0000,0000,0000,,The first letter: L.
Dialogue: 0,0:14:02.98,0:14:06.71,Default,,0000,0000,0000,,Just know you are lost\Nin suffering and thoughts.
Dialogue: 0,0:14:06.71,0:14:09.15,Default,,0000,0000,0000,,Come back to the present moment.
Dialogue: 0,0:14:12.55,0:14:15.35,Default,,0000,0000,0000,,O: Offer loving kindness.
Dialogue: 0,0:14:15.63,0:14:20.31,Default,,0000,0000,0000,,You don't have to like the pain;\Njust hold it with compassion.
Dialogue: 0,0:14:23.45,0:14:25.05,Default,,0000,0000,0000,,See and smile.
Dialogue: 0,0:14:25.05,0:14:26.49,Default,,0000,0000,0000,,See pain as pain,
Dialogue: 0,0:14:26.49,0:14:28.48,Default,,0000,0000,0000,,or, joy as joy,
Dialogue: 0,0:14:28.48,0:14:31.66,Default,,0000,0000,0000,,without the added agitation of the mind.
Dialogue: 0,0:14:31.96,0:14:35.33,Default,,0000,0000,0000,,And smile knowing you just did that.
Dialogue: 0,0:14:37.33,0:14:42.75,Default,,0000,0000,0000,,And T for take a deep breath,\Nknowing you are not alone;
Dialogue: 0,0:14:42.75,0:14:45.64,Default,,0000,0000,0000,,we are all dealing\Nwith the condition of the mind.
Dialogue: 0,0:14:46.68,0:14:51.07,Default,,0000,0000,0000,,So I invite you to join me\Nin taking a deep breath into the nose.
Dialogue: 0,0:14:51.07,0:14:53.28,Default,,0000,0000,0000,,(Inhales)
Dialogue: 0,0:14:53.28,0:14:55.11,Default,,0000,0000,0000,,And exhale.
Dialogue: 0,0:14:55.11,0:14:56.99,Default,,0000,0000,0000,,(Exhales)
Dialogue: 0,0:14:57.80,0:15:03.96,Default,,0000,0000,0000,,So to sum up: if we don't retrain\Nthe brain, it can cause added pain,
Dialogue: 0,0:15:04.82,0:15:08.19,Default,,0000,0000,0000,,and the training can begin\Nwith mindfulness meditation.
Dialogue: 0,0:15:08.93,0:15:10.97,Default,,0000,0000,0000,,It's not a quick fix
Dialogue: 0,0:15:10.97,0:15:12.66,Default,,0000,0000,0000,,with magical results,
Dialogue: 0,0:15:13.00,0:15:16.48,Default,,0000,0000,0000,,nor is it going to make us immune\Nto the challenges in life.
Dialogue: 0,0:15:16.88,0:15:23.25,Default,,0000,0000,0000,,But imagine, imagine if half of us\Ncreated a daily meditation practice
Dialogue: 0,0:15:23.25,0:15:26.91,Default,,0000,0000,0000,,to be more present in life\Nwith the good and the bad,
Dialogue: 0,0:15:28.06,0:15:30.01,Default,,0000,0000,0000,,offer more compassion,
Dialogue: 0,0:15:31.00,0:15:34.67,Default,,0000,0000,0000,,and feel more moments\Nof satisfaction and happiness,
Dialogue: 0,0:15:34.97,0:15:39.98,Default,,0000,0000,0000,,and let that bloom naturally\Nfrom a state of mind that's more peaceful.
Dialogue: 0,0:15:41.82,0:15:44.19,Default,,0000,0000,0000,,That's a recipe for positive change,
Dialogue: 0,0:15:44.57,0:15:47.45,Default,,0000,0000,0000,,and it can start with you.
Dialogue: 0,0:15:47.45,0:15:48.66,Default,,0000,0000,0000,,Thank you.
Dialogue: 0,0:15:48.66,0:15:51.14,Default,,0000,0000,0000,,(Applause)