ABOUT THE SPEAKER
Matthieu Ricard - Monk, author, photographer
Sometimes called the "happiest man in the world," Matthieu Ricard is a Buddhist monk, author and photographer.

Why you should listen

After training in biochemistry at the Institute Pasteur, Matthieu Ricard left science behind to move to the Himalayas and become a Buddhist monk -- and to pursue happiness, both at a basic human level and as a subject of inquiry. Achieving happiness, he has come to believe, requires the same kind of effort and mind training that any other serious pursuit involves.

His deep and scientifically tinged reflections on happiness and Buddhism have turned into several books, including The Quantum and the Lotus: A Journey to the Frontiers Where Science and Buddhism Meet. At the same time, he also makes sensitive and jaw-droppingly gorgeous photographs of his beloved Tibet and the spiritual hermitage where he lives and works on humanitarian projects.

His latest book on happiness is Happiness: A Guide to Developing Life's Most Important Skill; his latest book of photographs is Tibet: An Inner Journey.

More profile about the speaker
Matthieu Ricard | Speaker | TED.com
TED2004

Matthieu Ricard: The habits of happiness

म्याथ्यु रि'का: सुखको स्वभाव

Filmed:
9,314,836 views

सुख भनेको के हो ? हामी सबैले यसलाई कसरी फेला पार्ने हो ? बौद्धभिक्षु बन्न पुगेका जीववैज्ञानिक म्याथ्यु रि’का भन्छन् हामीले परोपकारमा लाग्न, अगाध धीरता अनि असीम आनन्द पाउन चित्तलाई त्यसै अनुरूप विस्तारै प्रशिक्षित गर्दै डोर्याउँदै लान सकिन्छ ।
- Monk, author, photographer
Sometimes called the "happiest man in the world," Matthieu Ricard is a Buddhist monk, author and photographer. Full bio

Double-click the English transcript below to play the video.

00:12
So, I guess it is a result of globalization that you can find
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अँ, त, यसलाई विश्वव्यापीकरणको कमाल नै
मान्नुपर्छ कि,
सगरमाथाको शिखरमा
कोकाकोलाको टिन फेला पर्छ
00:17
Coca-Cola tins on top of Everest and a Buddhist monk in Monterey.
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अनि मन्टेर्ये (न्युयोर्क)मा बौध्दभिक्षु
00:22
(Laughter)
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(हाँसोको लहर)
अनि म दुई दिन अघि मात्र हिमालयको
फेदीबाट अाइपुगेको
00:25
And so I just came, two days ago, from the Himalayas to your kind invitation.
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तपाईको न्यानो निमन्त्रणामा
00:31
So I would like to invite you, also, for a while, to the Himalayas themselves.
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तपाईहरूलाई हिमालयतिरै स्वागत गर्न
चाहन्छु एकैछिनलाई भए पनि
00:37
And to show the place where meditators, like me,
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जहाँ ध्यानगरेर बस्ने मान्छेहरू र मजस्ता
00:43
who began with being a molecular biologist in Pasteur Institute,
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पाश्चर अध्ययन संस्थामा सूक्ष्मअणु
जीववैज्ञानिक भएका मान्छेहरू प्रवेश गर्छन्
00:47
and found their way to the mountains.
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र पहाडतिर आफ्नो गन्तव्य फेला पार्छन्
यहाँ त्यस्ता दृश्यहरू छन् जहाँ पुग्न र
चित्र लिन पाएकोमा आफू भाग्यमानी सम्झन्छु
00:52
So these are a few images I was lucky to take and be there.
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00:58
There's the Mount Kailash in Eastern Tibet -- wonderful setting.
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कैलाश पर्वत, पूर्वी तिब्बतको अद्भूत दृश्य
01:04
This is from Marlboro country.
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यो मार्लोबोरोको देश भैहाल्यो
01:06
(Laughter)
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(हाँसोको लहर)
01:11
This is a turquoise lake.
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यो चाहीँ नीलाभमणिको ताल
01:13
A meditator.
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ध्यानमा आसन जमाएको
पूर्वी तिब्बतको कुनै ठाउँ, वर्षभरिको
सबैभन्दा गर्मी दिन, अगस्ट १ मा
01:16
This is the hottest day of the year somewhere in Eastern Tibet, on August 1.
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01:21
And the night before, we camped, and my Tibetan friends said,
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रात हुनु अघि डेरा जमाउने तरखरमा
तिब्बती मित्रले भने– हामी
01:26
"We are going to sleep outside." And I said, "Why? We have enough space in the tent."
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“आज राती खुला आकाशमुनि सुत्नेछौं"
“किन? पालमुनि प्रशस्तै ठाउँ छ त’ मैले भनें
01:30
They said, "Yes, but it's summertime."
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“यो गृष्मऋतु हो’ उनले भने
01:32
(Laughter)
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(हाँसोको लहर)
01:37
So now, we are going to speak of happiness.
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अँ, हामी सुखको बारेमा कुरा गर्न लागेका हौ
01:40
As a Frenchman, I must say that there are a lot of French intellectuals
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फ्रान्सेली भएको नाताले
मैले यो भन्नैपर्ने हुन्छ
धेरै नै फ्रान्सेली बुध्दिजीवीहरू
01:44
that think happiness is not at all interesting.
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सुख भन्ने कुरोलाई
कुनै रुचिको विषय मान्दैनन्
(हाँसोको लहर)
01:48
(Laughter)
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01:49
I just wrote an essay on happiness, and there was a controversy.
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मैले भर्खरै मात्र सुखको बारेमा लेख लेखेको,
ठूलो विवाद खडा भयो
01:52
And someone wrote an article saying, "Don't impose on us the dirty work of happiness."
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कसैले लेख लेखेरै भने -
“सुखजस्तो फोहोरी शब्द
हामीमाथि नथोपर्नुहोला”
01:57
(Laughter)
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(हाँसोको लहर)
01:59
"We don't care about being happy. We need to live with passion.
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सुखसँग हामीलाई मतलव छैन,
हामीलाई अभिलाषामा नै जिउनु छ
02:03
We like the ups and downs of life.
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हामीलाई जीवनमा उतारचढाव नै प्यारो,
जीवनमा आउने दुःख नै प्यारो छ किनकि
जब एकछिन यो कम हुन्छ अनि गजब हुन्छ
02:06
We like our suffering because it's so good when it ceases for a while."
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02:09
(Laughter)
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(हाँसोको लहर)
02:13
This is what I see from the balcony of my hermitage in the Himalayas.
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हिमालयमा रहेको मेरो कुटीको
बार्दलीबाट देखिने यो दृश्य
02:18
It's about two meters by three, and you are all welcome any time.
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त्यहाँबाट दुईमीटरभन्दा टाढा छैन
यहाँहरू सबैलाई जुनसुकै वेला पनि स्वागत छ
02:21
(Laughter)
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(हाँसोको लहर)
02:23
Now, let's come to happiness or well-being.
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अव हामी खुशी अथवा सर्वकल्याणतिर लागौं
सर्वप्रथम त
फ्रान्सेली विद्वानहरूले जे भने पनि,
02:29
And first of all, you know, despite what the French intellectuals say,
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02:33
it seems that no one wakes up in the morning thinking,
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थाहै छ, एकाविहानै कोही पनि आज दिनभर
02:36
"May I suffer the whole day?"
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खुबै दुख पाइयोस् भन्दै उठ्ला र?
02:38
(Laughter)
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(हाँसोको लहर)
02:39
Which means that somehow -- consciously or not,
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यसको मतलव चेतनामा वा अचेतनमा
02:44
directly or indirectly, in the short or the long term,
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प्रत्यक्ष वा परोक्ष, लामो वा छोटो समयमा
02:48
whatever we do, whatever we hope, whatever we dream --
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हामीले जे गरे पनि, जस्तो आश गरे पनि
र जस्तो सपना देखे पनि
02:52
somehow, is related to a deep, profound desire for well-being or happiness.
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प्रकारान्तरले सुख अथवा सर्वकल्याणकै
अथाह एवं गहीरो चाहना नै हो
पास्कल भन्थे -
आफैं झुण्डिन लागेको व्यक्ति पनि
03:00
As Pascal said, even the one who hangs himself,
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अन्ततः दुःखबाट मुक्ति पाउने
उपायमा लागेर नै हो ।
03:04
somehow, is looking for cessation of suffering -- he finds no other way.
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उसले यो बाहेक अरू उपाय नै देखेन”
03:11
But then, if you look in the literature, East and West,
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हामीले पूर्व र पश्चिमका साहित्य
हेर्ने हो भने पनि
03:14
you can find incredible diversity of definition of happiness.
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हामी सुखको परिभाषामा आश्चर्यजनक
विविधता पाउँछौं
03:19
Some people say, I only believed in remembering the past,
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क्वै भन्छन्
वितेका पुराना कुरा सम्झनु नै सुख हो
03:24
imagining the future, never the present.
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भविष्यको कल्पनामा,
वर्तमानमा त हुँदै हैन
03:26
Some people say happiness is right now;
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कोही भन्लान् वर्तमान समयमा नै सुख छ
03:29
it's the quality of the freshness of the present moment.
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वर्तमान समय मिठासको पार नै हो त !
03:33
And that led to Henri Bergson, the French philosopher, to say,
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हुँदाहुँदै फ्रान्सका दार्शनिक
हेनरी बर्गसनले भने
03:37
"All the great thinkers of humanity have left happiness in the vague
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“संसारका ठूला मानवतावादी चिन्तकले
सुखलाई अस्पष्टै बनाएर छाडे
03:41
so that they could define -- each of them could define their own terms."
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किनभने हरेकले आ–आफ्नै परिभाषा दिन्छन्
03:46
Well, that would be fine if it was just a secondary preoccupation in life.
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अनि, जीवनमा यो दोस्रो नम्बरमा पर्ने
चासोको विषय भए त ठिकै थियो
यदि यो पक्कापक्की नै
गर्नुपर्ने विषय बन्दैछ भने
03:52
But now, if it is something that is going to determine
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हाम्रो जीवनको हरेक क्षणको उत्कृष्ट स्वरूप
03:55
the quality of every instant of our life,
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यसको स्पष्ट अवधारणा के हो
त्यो जान्नु नै राम्रो हुन्छ
03:58
then we better know what it is, have some clearer idea.
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अनि संभवतः,
धेरै समयसम्म हामी यो कुरो जान्दैनौं
04:03
And probably, the fact that we don't know that is why, so often,
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04:08
although we seek happiness, it seems we turn our back to it.
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लाग्छ, सुखको खोजीमा छौं,
तर उल्टोतिर दौडिरहेछौं
04:11
Although we want to avoid suffering, it seems we are running somewhat towards it.
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दुःखसँग छुटकारा चाहन्छौं,
लाग्छ, हरबखत यसैको पछि कुदिरहेका छौं
04:16
And that can also come from some kind of confusions.
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अनि एकदिन एक प्रकारको अनिश्चयमा पुग्छौं
04:20
One of the most common ones is happiness and pleasure.
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सबैलाई चाहिएको एउटै मात्र कुरो
सुख र आनन्द हो
तर यी दुइको स्वभाव हेर्ने हो भने
04:24
But, if you look at the characteristics of those two,
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04:27
pleasure is contingent upon time, upon its object, upon the place.
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आनन्द भनेको समय अनि वस्तुमा
निर्भर रहने कुरा हो
ठाउँ विशेषमा
04:35
It is something that -- changes of nature.
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एक प्रकारको स्वभावमा परिवर्तन
04:40
Beautiful chocolate cake: first serving is delicious,
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सुन्दर चकलेटी केक :
पहिलो गाँस साह्रै नै स्वादिष्ट
दोस्रो त्यति होइन,
अनि पछिपछिको त निल्नै गाह्रो ।
04:44
second one not so much, then we feel disgust.
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(हाँसोको लहर)
04:47
(Laughter)
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04:49
That's the nature of things. We get tired.
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वस्तुको स्वभावै त्यस्तो हो
हामी त्यसै वाक्क हुन्छौं
04:53
I used to be a fan of Bach. I used to play it on the guitar, you know.
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म बाख संगीतको भक्तनै थिएँ
थाहै छ यसलाई म गितारमा आफैं बजाउँथैं
04:57
I can hear it two, three, five times.
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दुइ, तीन वा पाँचपटकसम्म सुन्थें ।
04:59
If I had to hear it 24 hours, non-stop, it might be very tiring.
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चौवीसै घन्टा सुने
वाक्क लाग्थ्यो होला
05:04
If you are feeling very cold, you come near a fire, it's so wonderful.
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साह्रै जाडो भएको वेला आगोको
नजीकै पुग्न पाए कति रमाइलो
एकै छिन तापेपछि अलि पछि हटिन्छ
05:09
Then, after some moments, you just go a little back, and then it starts burning.
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त्यस पछि त पोल्न नै थाल्छ
यो उपयोगिता अनुभव गरेकै हो
05:13
It sort of uses itself as you experience it.
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05:19
And also, again, it can -- also, it's something that you --
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फेरि कुरो के भने नि !
हामी आफैंले अनुभव गरेको हो
05:23
it is not something that is radiating outside.
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बाहिरबाट कसैले हेरेर बताइदिएको होइन
05:25
Like, you can feel intense pleasure
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कि तपाईं चरम आनन्द मानिरहनुभएको छ,
05:27
and some others around you can be suffering a lot.
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तपाई वरिपरिका अरू
अत्यन्त दुःख मानिरहेका छन्
05:32
Now, what, then, will be happiness?
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अनि त्यसको पछि के होला त ?
05:35
And happiness, of course, is such a vague word, so let's say well-being.
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सुख, यो शब्द अलि विस्तृत छ,
एकछिन आनन्दको वारेमा कुरा गरौं
मेरो विचारमा, बौद्ध दृष्टिमा
सबभन्दा राम्रो परिभाषा,
05:42
And so, I think the best definition, according to the Buddhist view,
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सुख भनेको सांसारिक भोगविलासबाट
पाइने सन्तुष्टि मात्र होइन
05:46
is that well-being is not just a mere pleasurable sensation.
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05:53
It is a deep sense of serenity and fulfillment,
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यो त धीरता र पूर्णताको गहीरो आभाष हो
05:58
a state that actually pervades and underlies all emotional states,
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वास्तवमा नै सर्वत्र व्याप्त अवस्था
सबै भावनात्मक अवस्थालाई
रेखाङ्कित गर्न सक्ने
06:09
and all the joys and sorrows that can come one's way.
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आफ्नो मार्गमा आउने सबै सुख र दुःख
06:13
For you, that might be surprising.
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कसैको लागि यो अप्रत्यासित पनि हुनसक्छ
06:15
Can we have this kind of well-being while being sad? In a way, why not?
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आफैंलाई दिक्दार लाग्दा आनन्दी
भावना आउछहोला त
एक प्रकारले भन्दा, किन नहुनु?
06:21
Because we are speaking of a different level.
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किनकि हामी विभिन्न तहबाट बोलिरहेछौं।
06:27
Look at the waves coming here to shore.
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किनारतिर आइरहेका लहरहरूमा दृष्टि दिऊँ त !
लहरको तल पीँधमा हुनुहुन्छ भने
तपाईं ठोकिनुहुन्छ
06:31
When you are at the bottom of the wave, you hit the bottom.
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ठोस चट्टानमा तपाई ठोकिनुहुन्छ
06:35
You hit the solid rock.
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तपाईं सतहमा तैरिरहेको हुनुहुन्छ भने
06:37
When you are surfing on the top, you are all elated.
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06:39
So you go from elation to depression -- there's no depth.
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प्रफुल्ल हुँदाहुँदै उदास
भैसक्नुहुनेछ गहिराइको अभावले
यदि तपाईले विशाल समुद्रलाई हेर्ने हो भने
06:44
Now, if you look at the high sea, there might be beautiful, calm ocean, like a mirror.
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ऐनाजस्तै शान्त,
सुन्दर सागर देख्न सक्नुहुनेछ
06:50
There might be storms, but the depth of the ocean is still there, unchanged.
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त्यहाँ आँधीबेह्री आउन सक्छ
तर समुद्रको गहिराइ शान्त छ, हलचलबिनाको
06:58
So now, how is that?
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उसोभए, यो कस्तो छ त ?
07:00
It can only be a state of being, not just a fleeting emotion, sensation.
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यो क्षणभङ्गूर भावना वा
संवेदनारहित यथास्थितिको अवस्था हुनेछ
अनि हर्ष – यो त खुशीको झर्ना हुनेछ
07:05
Even joy -- that can be the spring of happiness.
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तर यहाँ अपवित्र खुशी पनि हुनसक्छ,
तपाइलाई कसैको दुःखमा रमाइलो लाग्नसक्छ
07:09
But there's also wicked joy, you can rejoice in someone's suffering.
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07:13
So how do we proceed in our quest for happiness? Very often, we look outside.
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उसो भए हामी खुशीको खोजीमा
कसरी बाटो लाग्ने त?
धेरैजसो हामी बाहिरी संसारलाई हेर्दछौं
07:21
We think that if we could gather this and that, all the conditions,
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यो त्यो ऊ सबै संग्रह गर्न पाए हुन्थ्यो
भन्ने इच्छा गर्दछौं
हामी यसो पनि भन्ने गर्छौं –
“हरेकलाई सुखी हुनको लागि
07:26
something that we say, "Everything to be happy --
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07:29
to have everything to be happy."
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हरेक कुरा सुखले भरिएको पनि त हुनुपर्छ ।”
हो यही वाक्यले नै बर्बाद पार्छ,
सुखको विनास
07:32
That very sentence already reveals the doom of destruction of happiness.
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सबै कुरा पुग्नु ?
07:36
To have everything. If we miss something, it collapses.
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केही कुरा भुल्यौं भने पनि
ग्वार्ल्याम्मै ढल्छ
अनि आफूले भनेजस्तो नभएमा,
यसलाई ठीक पार्न बाहिरतिर खूव लाग्छौं
07:41
And also, when things go wrong, we try to fix the outside so much,
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बाहिरी संसारमा हाम्रो पकड एकदमै सीमित छ
07:45
but our control of the outer world is limited, temporary, and often, illusory.
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क्षणिक अनि धेरैजसो अवास्तविक पनि
07:54
So now, look at inner conditions. Aren't they stronger?
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त्यसकारणले भित्री अवस्थालाई हेरौं
तिनीहरू अचम्मलाग्दा छैनन् र?
07:58
Isn't it the mind that translates the outer condition into happiness and suffering?
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मनले नै व्याख्या गर्ने होइन र
बाहिरका परिस्थिति
दुःख दिने र सुख दिने छन् भनेर
08:04
And isn't that stronger?
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अनि यो अचम्म भएन त ?
08:06
We know, by experience, that we can be what we call "a little paradise,"
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हामी अनुभव गरेर नै भन्न सक्छौं
यो ‘सानो स्वर्ग नै’ हुनेछ भनेर
08:11
and yet, be completely unhappy within.
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भित्री मनले पूरै दुःखी भए पनि ।
08:16
The Dalai Lama was once in Portugal,
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दलाइ लामा कुनै बखत पोर्चुगलमा हुनुहुन्थ्यो
त्यो समयमा जताततै धमाधम
निर्माणको काम हुँदै थियो
08:19
and there was a lot of construction going on everywhere.
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08:21
So one evening, he said, "Look, you are doing all these things,
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एक साँझ उहाँले भन्नुभयो
हेर तिमीहरू जताततै नयाँ घर बनाउँदै छौ
08:24
but isn't it nice, also, to build something within?"
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आफूभित्रै पनि केही बनाउन सके
राम्रो हुने थिएन होला र?
08:27
And he said, "Unless that -- even you get high-tech flat
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यसको अभावमा तिम्रो अत्याधुनिक कोठा छ
08:32
on the 100th floor of a super-modern and comfortable building,
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सुपर मडर्न आरामदायी घरको १०० औं तलामा
08:37
if you are deeply unhappy within,
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तर त्यसभित्र तिमी सुखी छैनौ भने,
08:39
all you are going to look for is a window from which to jump."
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तिमी हामफाल्नको लागि झ्याल मात्र
खोज्न लागेका हुनेछौ
08:44
So now, at the opposite,
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यसको विपरीत हामीले
08:46
we know a lot of people who, in very difficult circumstances,
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कठिन परिस्थितिमा रहेका
मानिसहरू देखेका छौं
08:50
manage to keep serenity, inner strength, inner freedom, confidence.
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शान्ति, आन्तरिक शक्ति, बल र
आत्मविश्वाससँग बसेका छन्
08:57
So now, if the inner conditions are stronger --
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यदि आन्तरिक स्थिति बलियो छ भने
08:59
of course, the outer conditions do influence,
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हो, बाहिरी परिस्थितिले पनि
प्रभाव त पार्छ नै
ठूलो कुरा त दीर्घ जीवन, सुस्वास्थ्य
09:02
and it's wonderful to live longer, healthier,
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सूचना र सञ्चारको प्रवाह, शिक्षा
09:06
to have access to information, education, to be able to travel,
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यात्रा गर्न सक्ने सामर्थ्य, स्वतन्त्रता
09:09
to have freedom. It's highly desirable.
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यिनीहरू ठूला आकांक्षाहरू हुन्
तर यति नै पर्याप्त भने होइनन्
09:14
However, this is not enough. Those are just auxiliary, help conditions.
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यिनीहरू त सहायक परिस्थिति मात्र हुन्
09:20
The experience that translates everything is within the mind.
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हरेक घटनालाई एकअर्कामा रूपान्तर
गर्ने त मन नै हो
अनि हामीले आफैंलाई सुखको अवस्थालाई
09:25
So then, when we ask oneself how to nurture the condition for happiness,
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कसरी बढाउँदै लाने भनेर सोध्दा
आन्तरिक अवस्था, सुखलाई
कमजोर पार्दै कसले लगिरहेको छ
09:31
the inner conditions, and which are those which will undermine happiness.
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भन्ने बुझ्न अनुभवको ज्यादै
आवश्यकता पर्दछ ।
09:37
So then, this just needs to have some experience.
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09:40
We have to know from ourselves, there are certain states of mind
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हामी आफैले चित्तको खास खास
अवस्था छ भन्ने बुझ्नु जरूरी छ ।
09:43
that are conducive to this flourishing, to this well-being,
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आनन्दको बाटोमा क्रमशः लाग्न अनुकूल छ
09:46
what the Greeks called eudaimonia, flourishing.
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यसलाई ग्रीकहरूले फल्दोफुल्दो ‘सुख’
eudaimonia भने
यस्तो खाले आनन्दको प्रतिकूल
व्यक्तिहरू पनि छन्
09:51
There are some which are adverse to this well-being.
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हामीले आफ्नै अनुभवले हेर्ने हो भने पनि
09:56
And so, if we look from our own experience,
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09:59
anger, hatred, jealousy, arrogance, obsessive desire, strong grasping,
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क्रोध, घृणा, ईर्ष्या, अज्ञानता,
अत्यधिक आशक्ति,
लोभको कुण्ड, हामीले जतिसुकै अनुभव गरे पनि
10:08
they don't leave us in such a good state after we have experienced it.
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यिनीहरू भने सजिलै छाड्नेवाला छैनन्
यिनीहरू अरूको सुखको लागि हानिकारक नै छन्
10:13
And also, they are detrimental to others' happiness.
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10:17
So we may consider that the more those are invading our mind,
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यिनीहरूले हाम्रो चित्तमा जतिजति
आक्रमण गर्दै जान्छन्
10:21
and, like a chain reaction, the more we feel miserable, we feel tormented.
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शृंखलाबद्धरूपमा
त्यति नै हामी आफूलाई उत्पीडित
र निरीह पाउँछौं ।
10:27
At the opposite, everyone knows deep within that an act of selfless generosity,
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यसको विपरीत, जोसुकै आफ्नो भित्र
गहीरोसँग नियाल्न सक्छ
स्वार्थरहित उदारतापूर्वकको काम
10:33
if from the distance, without anyone knowing anything about it,
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टाढैबाट भए पनि कसैले कसैलाई
नचिनिकन नै पनि
बालकको जिन्दगी बचाउन,
कसैलाई सुखी पार्न हामी सक्छौँ
10:38
we could save a child's life, make someone happy.
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हामीलाई कुनै सम्मान पनि चाहिएन
न त कुनै अभिनन्दन नै
10:42
We don't need the recognition. We don't need any gratitude.
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10:45
Just the mere fact of doing that fills such a sense of adequation with our deep nature.
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यसले हाम्रो केही गर्ने भित्री स्वभावको
निकटतातिर लैजान्छ र हामी हरबखत
यस्तै अवस्थामा रहिरहन खोज्छौं
10:53
And we would like to be like that all the time.
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10:56
So is that possible, to change our way of being, to transform one's mind?
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के यो सम्भव छ ?
हाम्रो आचरण परिवर्तन गर्न
हाम्रो चित्तलाई रूपान्तरण गर्न
11:02
Aren't those negative emotions, or destructive emotions,
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ती नकारात्मक शक्ति अनि
विनासकारी मनोविकार
11:06
inherent to the nature of mind?
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चित्तको स्वभावसँगै टाँसिएका हैनन् र?
11:09
Is change possible in our emotions, in our traits, in our moods?
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हाम्रो आवेग, विशेषता, अनि चित्तवृत्ति
परिवर्तन गर्न सकिन्छ त?
यसको लागि पहिले प्रश्न गर्नुपर्नेछ
चित्तको स्वभाव केहो
11:15
For that we have to ask, what is nature of mind?
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यदि अनुभवीको आँखाबाट हेर्ने हो भने
11:18
And if we look from the experiential point of view,
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11:22
there is a primary quality of consciousness
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त्यहाँ चेतनाको प्रारम्भिक गुण देखिन्छ
11:25
that's just the mere fact to be cognitive, to be aware.
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खालि संज्ञानात्मक,
चैतन्यस्वरूप प्रमाण मात्र
11:30
Consciousness is like a mirror that allows all images to rise on it.
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चैतन्य भनेको सफा ऐनाजस्तो अवस्था हो
जुनसुकै वस्तुको विम्ब छर्लङ्ग देखाइदिने
11:35
You can have ugly faces, beautiful faces in the mirror.
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ऐनामा भद्दा र सुन्दर दुवै अनुहार
हेर्न सकिन्छ
11:38
The mirror allows that, but the mirror is not tainted,
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ऐना दृश्य त देखाइदिन्छ तर ऊ
आफू दृश्यबाट परै रहन्छ
अथवा ऐना ती विम्बहरूले बदलिएको हुँदैन
11:42
is not modified, is not altered by those images.
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11:46
Likewise, behind every single thought there is the bare consciousness, pure awareness.
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यसैगरि हरएक विचारको पछाडि
त्यहाँ केवल चैतन्य एवं शुद्ध
अभिज्ञता रहन्छ
स्वभाव भनेको यस्तो हुन्छ
11:54
This is the nature. It cannot be tainted intrinsically with hatred or jealousy because,
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यसलाई घृणा वा ईर्ष्याले
दूषित पार्न सक्दैन
यो पहिलादेखि नै त्यस्तै थियो भने
12:00
then, if it was always there -- like a dye that would permeate the whole cloth --
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रङ्गाइएको कपडाजस्तै
12:05
then it would be found all the time, somewhere.
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जताततै जहिले पनि र जुनवेला पनि
त्यस्तै एकनासे नै हुनुपर्थ्यो
12:08
We know we're not always angry, always jealous, always generous.
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थाहा छ हामी सँधैं रीसाहा, ईर्ष्यालु,
उदारमना पनि त छैनौं
12:13
So, because the basic fabric of consciousness
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चेतनाको आधारभूत संरचना
12:16
is this pure cognitive quality that differentiates it from a stone,
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ज्ञानको विशुध्दतम गुण,
जसले मणि र ढुङ्गाको फरक देखाइदिन्छ
12:20
there is a possibility for change because all emotions are fleeting.
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त्यहाँ परिवर्तनको सम्भावना पनि छ,
किन कि सबै भावनाहरू क्षणिक हुन्
12:24
That is the ground for mind training.
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चित्तको अभ्यासको लागि आधारभूत थलो यही हो
12:27
Mind training is based on the idea that two opposite mental factors
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चित्तको अभ्यास केमा अधारित छ भने
मनमा एकैपटक दुइटा
भिन्नाभिन्नै विचार उत्पन्न हुँदैनन्
12:32
cannot happen at the same time.
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12:34
You could go from love to hate.
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मायाबाट घृणातिर जान सकिएला, तर
12:36
But you cannot, at the same time, toward the same object,
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एकै समयमा, एउटै वस्तुलाई
कुनै पनि व्यक्तिले
12:39
the same person, want to harm and want to do good.
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लाभ र हानी पुर्याउने सोच्न सक्दैन
एउटै भावभङ्गीमा हात मिलाउन र
मुक्का हान्न सकिंदैन
12:43
You cannot, in the same gesture, shake hand and give a blow.
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12:47
So, there are natural antidotes to emotions
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आवेगहरूका पनि स्वाभाविक
प्रति–आवेगहरू हुन्छन्
यिनीहरू हाम्रा भित्री आनन्दको
विनासक पनि हुन्छन्
12:51
that are destructive to our inner well-being.
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12:54
So that's the way to proceed. Rejoicing compared to jealousy.
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अगाडि बढ्ने तरिका यही हुन्
ईर्ष्यामा जल्नुभन्दा त्यसैमा रमाउनु जाती
13:00
A kind of sense of inner freedom as opposite to intense grasping and obsession.
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एक प्रकारको आन्तरिक स्वतन्त्रता
अत्यन्त लोभ र पागलपनको विपरीत
उदारता, प्रेम सद्भाव, घृणाको विपरीतमा
13:08
Benevolence, loving kindness against hatred.
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13:13
But, of course, each emotion then would need a particular antidote.
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यस्तो अवस्थामा पनि हरेक मनोवेगलाई
बेग्लाबेग्लै प्रतिआवेग चाहिन्छ
13:18
Another way is to try to find a general antidote to all emotions,
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अर्को तरिका सबै आवेग हटाउने
एउटै मात्र उपाय
13:23
and that's by looking at the very nature.
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उनीहरूको मूल स्वरूप अवलोकन गर्नु हो
खासगरी जव हामी कसैसँग रीस, घृणा,
परेसान हुन्छौं
13:26
Usually, when we feel annoyed, hatred or upset with someone,
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अथवा कसैप्रति आशक्त हुन्छौ
13:32
or obsessed with something, the mind goes again and again to that object.
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चित्त घरिघरि त्यतैपट्टि लागिरहन्छ
13:36
Each time it goes to the object, it reinforces that obsession or that annoyance.
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जतिजति चित्त उक्त वस्तुमा लाग्छ
उतिउति त्यसमा पागल जस्तै लागिरहन्छ,
वाक्कै पार्छ
यो निरन्तर आफै चलिरहने प्रकृया हो
13:42
So then, it's a self-perpetuating process.
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यस अवस्थामा हामीले
13:46
So what we need to look now is, instead of looking outward, we look inward.
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बाहिरतिर हेर्नुको सट्टामा
हामीले आफूभित्रै हेर्नुपर्दछ
रीसकै कुरा गरौं न,
13:51
Look at anger itself.
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यो असाध्यै डरलाग्दो देखिन्छ नि
13:53
It looks very menacing, like a billowing monsoon cloud or thunderstorm.
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वर्षन लागेको कालो बादल वा आँधीबेह्री
हामी बादलमाथि बस्न पाए हुन्थ्यो भन्ठान्छौं
13:59
But we think we could sit on the cloud -- but if you go there, it's just mist.
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बादलमाथि पुग्दा यो
कुइरोजस्तो मात्रै त हो
14:03
Likewise, if you look at the thought of anger,
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त्यसैगरि रीसको विचारलाई
जरैसम्म पुगेर हेर्ने हो भने
14:06
it will vanish like frost under the morning sun.
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यो पनि तुसारो जस्तै विलाएर जान्छ
14:10
If you do this again and again, the propensity,
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यस्तो प्रकृया गरिरहने हो भने, यो लगाव,
14:13
the tendencies for anger to arise again
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यो लगातार रीस उठीरहने प्रवृत्ति
14:16
will be less and less each time you dissolve it.
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हरेकपटकबाट कम हुँदै हुँदै बिलाएरै जान्छ
14:19
And, at the end, although it may rise, it will just cross the mind,
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अनि अन्तमा, कुनै वखत रीस उठीहाले पनि
यसले हाम्रो मनलाई छोएर विलाइहाल्छ
14:23
like a bird crossing the sky without leaving any track.
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जस्तो चरा आकाशमा
पदचिन्ह नछाडिकनै स्वाट्टै उडेर जान्छ
14:26
So this is the principal of mind training.
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चित्तको अभ्यासको मूल सिध्दान्त यही हो
14:30
Now, it takes time because we -- it took time for all those faults in our mind,
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यसको लागि त समय लाग्छ
हाम्रो चित्तमा धेरै गलत प्रवृत्तिहरू
गाँठा परेर बसेका हुन्छन्
14:39
the tendencies, to build up, so it will take time to unfold them as well.
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यसलाई फुकाउन त समय लाग्छ नै
14:43
But that's the only way to go.
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तर एउटै मात्र उपाय यही नै हो
14:45
Mind transformation -- that is the very meaning of meditation.
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चित्तको रूपान्तरण,
ध्यानको वास्तविक अर्थ यै हो
14:50
It means familiarization with a new way of being,
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यसको माने वस्तुको स्वभावसँग
परिचित हुँदै जाने नयाँ मार्ग
14:53
new way of perceiving things, which is more in adequation with reality,
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वस्तुलाई अनुभव गर्ने अर्को पाटो
यो नै बास्तविकतालाई नजीकबाट
हेर्न प्रशस्त छ
14:57
with interdependence, with the stream and continuous transformation,
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प्रवाह र यसको निरन्तर परिवर्तनबीचको
अन्योन्याश्रित सम्बन्ध
15:01
which our being and our consciousness is.
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यो नै हाम्रो अस्तित्व र चेतना हो
संज्ञानात्मक विज्ञानको वल्लो पल्लो छेउ
15:04
So, the interface with cognitive science,
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हामीलाई त्यो छेउ पुग्नु नै छ,
लाग्छ त्यो विषय थियो
15:06
since we need to come to that, and it was, I suppose, the subject of --
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15:09
we have to deal in such a short time
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एकदम छोटो समयमै हामीले त्यो
बेहार्नु नै पर्छ ‘ब्रेन प्लास्टिसिटि’ साथ
15:11
with brain plasticity. The brain was thought to be more or less fixed.
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मस्तिष्कलाई कम बा बेसी अचल नै मानिएको थियो
15:15
All the nominal connections, in numbers and quantities, were thought --
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संख्या र परिमाणमा नाममात्रको संयोजन छ
भन्ने विचार थियो
– बीस वर्ष अघिसम्म
15:19
until the last 20 years -- thought to be more or less fixed when we reached adult age.
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प्रौढ अवस्थामा पुगुञ्जेल,
एकदमै उस्तै एकनास
15:25
Now, recently, it has been found that it can change a lot.
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अहिले आएर थाहा भो
मस्तिष्कमा धेरै परिवर्तन गर्न सकिन्छ
15:28
A violinist, as we heard, who has done 10,000 hours of violin practice,
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सुने अनुसार १०,००० घन्टा भायोलिनमा
अभ्यास गरेकाहरूको
15:32
some area that controls the movements of fingers in the brain change a lot,
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औंलाहरूको चाललाई नियन्त्रण गर्ने
मस्तिष्कको भागमा निकै परिवर्तन देखियो
15:37
increasing reinforcement of the synaptic connections.
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चेतनासँग सम्बन्धित मस्तिष्कको
भागमा राम्रो बृद्धि
15:41
So can we do that with human qualities?
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मानवको अन्य पक्षमा पनि यस्तै वृद्धि
ल्याउन सकिएला ?
प्रेम अनि दयालुपन, धैर्य अनि निष्कपटतामा
15:45
With loving kindness, with patience, with openness?
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15:49
So that's what those great meditators have been doing.
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हो यसैको लागि यी दिग्गज ध्यानीहरू
केही गर्दैछन्
15:53
Some of them who came to the labs, like in Madison, Wisconsin, or in Berkeley,
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तीमध्ये कतिपय प्रयोगशालामा आए
मेडिसनमा, विस्कान्सिनमा अनि बर्कलेमा
16:00
did 20 to 40,000 hours of meditation.
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२० देखि ४०,००० घण्टासम्म ध्यान गरेका
दिनहुँ १२ घण्टा ध्यान गरेर ३ वर्ष
गुफा बसेपछि
16:05
They do, like, three years' retreat, where they do meditate 12 hours a day.
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16:08
And then, the rest of their life, they will do that three or four hours a day.
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बाँकी जीवन दैनिक ३ घण्टा
ध्यान गर्ने पनि छन्
चित्तको अभ्यासमा यिनीहरू
ओलम्पिक च्याम्पियन नै हुन्
16:12
They are real Olympic champions of mind training.
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(हाँसोको लहर)
16:15
(Laughter)
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यस्तो ठाउँमा ध्यानीहरू –
यो एक किसिमको प्रेरणा नै हो
16:18
This is the place where the meditators -- you can see it's kind of inspiring.
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अनि २५६ थरी तारका मुख (इलेक्ट्रोडस्)
16:22
Now, here with 256 electrodes.
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16:25
(Laughter)
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(हाँसोको लहर)
अनि उनीहरूले के पत्तालाए
16:31
So what did they find? Of course, same thing.
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निश्चय नै केही नौलो
16:35
The scientific embargo -- if ever has been to submitted to "Nature,"
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अहिलेसम्म विज्ञानले नकारेको कुरा
स्वभाव मानेको, आशा गरौं सबैले स्वीकार्छन्
16:39
hopefully, it will be accepted.
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यसले करुणासँग सम्बन्ध राख्छ, निःशर्त करुणा
16:42
It deals with the state of compassion, unconditional compassion.
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16:45
We asked meditators, who have been doing that for years and years and years,
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वर्षौंसम्म ध्यान गरेकालाई अनुरोध गरियो
16:49
to put their mind in a state where there's nothing but loving kindness,
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आफ्नो चित्तलाई प्रेम र करुणामा
ट्वाक्क अड्याइराख्न
सम्पूर्ण प्राणीहरूमाथि
16:54
total availability to sentient being.
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16:56
Of course, during the training, we do that with objects.
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अवश्य नै ध्यान सिक्ने समयमा यस्तै गर्छौं,
16:58
We think of people suffering, we think of people we love,
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हरेक दुःख पाईरहेका वस्तुमाथि
हामी माया गर्छौं
17:01
but at some point, it can be a state which is all pervading.
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कुनै क्षणमा आइपुग्दा यो व्यापक भइसक्छ
17:05
Here is the preliminary result, which I can show because it's already been shown.
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प्रारम्भिक परिणाम यस्तो छ
म देखाउँदै छु
यो पहिला नै प्रकाशमा आइसकेको हो
17:10
The bell curve shows 150 controls, and what is being looked at
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घन्टी आकारका १५० वटा नियन्त्रण रेखा हुन्
अनि के देखियो भने
17:17
is the difference between the right and the left frontal lobe.
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अगाडिपट्टिका दायाँ बायाँ भागमा आएको फरक
छोटकरिमा भन्दा, साह्रै सकृय हुने मान्छे
17:21
In very short, people who have more activity in the right side of the prefrontal cortex
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प्रिफ्रन्टल कोर्टेक्स को दायाँतिर
17:26
are more depressed, withdrawn. They don't describe a lot of positive affect.
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धेरै उदास र अन्तर्मुखी देखिए
उनीहरूले सकारात्मक प्रभाव देखाउन सकेनन्
17:33
It's the opposite on the left side: more tendency to altruism,
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यसको विपरीत बायाँतिरका मान्छेले
परोपकारतिर ज्यादा नै झुकाव
17:38
to happiness, to express, and curiosity and so forth.
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सुख अनि यस्तै कुराहरूप्रति
साह्रै उत्सुकता देखाए
यसरी मानिसमा एउटा आधारभूत रेखा
देखापरयो तर बदल्न सकिने
17:43
So there's a basic line for people. And also, it can be changed.
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हँसाउने सिनेमा हेयौ भने बायाँतिर लाग्यौ
17:47
If you see a comic movie, you go off to the left side.
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17:49
If you are happy about something, you'll go more to the left side.
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कुनै कुराबाट खुशी भएका छौ भने
अझै बायाँतिर नै लाग्यौ
17:52
If you have a bout of depression, you'll go to the right side.
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कुनै कारणबाट उदासीले गाँजेको छ
भने सोझै दायाँतिर
17:56
Here, the -0.5 is the full standard deviation
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अनि, यो –०.५ पूर्ण स्ट्याण्डर्ड डेभिएसन
18:02
of a meditator who meditated on compassion.
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करुणमा लीन भएर ध्यान गर्नेहरूको
18:05
It's something that is totally out of the bell curve.
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यो त घन्टी रेखाभन्दा
पूरै बाहिरपट्टि नै परयो
18:09
So, I've no time to go into all the different scientific results.
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सबै फरक वैज्ञानिक परिणामतिर
जान यहाँ समय पुग्दैन
18:13
Hopefully, they will come.
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आशा गरौं ती विस्तारै हुनेछन्
तर के भने, यी सबै साँढे तीन घन्टा
18:15
But they found that -- this is after three and a half hours in an fMRI,
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FMRI भित्र बसेर निस्केका परिणाम हुन्
18:19
it's like coming out of a space ship.
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यो त अन्तरिक्षयानबाट निस्केजस्तो भयो
18:24
Also, it has been shown in other labs --
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यसलाई अन्यत्र पनि प्रयोग गरेर देखाइयो
18:26
for instance, Paul Ekman's labs in Berkeley --
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जस्तै वर्कलेस्थित पाउल एकम्यानको
प्रयोगशालामा
18:30
that some meditators are able, also,
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कतिपय ध्यानीहरूले त आफ्ना
भावनात्मक क्रियालाई
18:32
to control their emotional response more than it could be thought.
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सोचेभन्दा पनि बढी समय काबुमा राखे
18:36
Like the startle experiments, for example.
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झस्कादिने प्रयोगहरू, जस्तै
18:38
If you sit a guy on a chair with all this kind of apparatus measuring your physiology,
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एकजनालाई कुर्सीमा बसालेर
यत्राविधि जीवतत्व नाप्ने उपकरणले घेरेर
18:42
and there's kind of a bomb that goes off, it's so instinctive response that,
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पड्कन लागेको एक प्रकारको बम जस्तो
यो यस्तो एउटा स्वाभाविक प्रकृया भयो कि
18:47
in 20 years, they never saw anyone who will not jump.
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वितेका २० वर्षमा यस्तो देखेकै थिएनन् ।
बिना हलचल
18:51
Some meditators, without trying to stop it,
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कुनै ध्यानीहरू यसलाई रोक्ने
प्रयत्न पनि गर्दैनथे
18:54
but simply by being completely open,
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एकदमै सजिलै बसिदिन्थे
मानौं ग्रहको ठूलो धमाका
उल्काको फिस्स भन्दा बढी केही होइन
18:57
thinking that that bang is just going to be just a small event like a shooting star,
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19:02
they are able not to move at all.
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उनीहरू हलचल नगरिकन बस्न सक्छन्
19:04
So the whole point of that is not, sort of, to make, like,
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संक्षेपमा भन्दा यो कुनै किसिमको
19:08
a circus thing of showing exceptional beings who can jump, or whatever.
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सर्कस वा तमासा,
अचम्मका कुराहरू देखाउने उफ्रने वा यस्तै
यसो भन्नु अति नहोला, चित्तको अभ्यास भनेको
19:15
It's more to say that mind training matters. That this is not just a luxury.
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विलासी कुरा होइन
19:21
This is not a supplementary vitamin for the soul.
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सबै आत्माहरूको लागि काम लाग्ने
कुनै भिटामिन पनि होइन
निर्धारण गर्न लागेको कुरो नै यही हो
19:26
This is something that's going to determine the quality of every instant of our lives.
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हाम्रो जीवनको हरेक पलको उत्तमोत्तम अवस्था
हामी शिक्षा हासिल गर्न १५ वर्ष विताउँदछौं
19:32
We are ready to spend 15 years achieving education.
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19:36
We love to do jogging, fitness.
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तन्दुरुस्त रहन शारीरिक अभ्यास
19:39
We do all kinds of things to remain beautiful.
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राम्रो रहने हरेक उपाय
तैपनि अचम्म, महत्वपूर्ण कुरामा भने कमै समय
19:43
Yet, we spend surprisingly little time taking care of what matters most --
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हाम्रो चित्तले कसरी काम गरिरहेको छ
19:50
the way our mind functions --
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सबैभन्दा जडी कुरा त यो नै थियो
19:53
which, again, is the ultimate thing that determines the quality of our experience.
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यसलेनै हाम्रो अनुभवको
विशिष्टता निर्धारण गर्छ
19:58
Now, our compassion is supposed to be put in action.
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अव करुणालाई व्यवहारमा
उतार्नुपर्ने बेला भइसक्यो
विभिन्न ठाउँमा यही प्रयास गरिरहेका छौं
20:02
That's what we try to do in different places.
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20:05
Just this one example is worth a lot of work.
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यस्ता उदाहरण नै कामका लायक हुन्
20:09
This lady with bone TB, left alone in a tent, is going to die with her only daughter.
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बोन टिबि भएकी यी महिला कतै पालमा अलपत्र
एउटै मात्र छोरीको साथमा मरणासन्न थिइन्
20:15
One year later, how she is.
286
1203000
3000
एक वर्ष पछि यस्ती पो देखिइन्
20:20
Different schools and clinics we've been doing in Tibet.
287
1208000
4000
तिब्बतका विभिन्न ठाउँमा हामीले
स्कूल र क्लिनिक चलाइरहेका छौं
20:26
And just, I leave you with the beauty of those looks
288
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4000
जानु अघि सुन्दरतम कुराको अवलोकन गराइहालुँ
20:30
that tells more about happiness than I could ever say.
289
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यिनले सुखको बारेमा मैले भन्न खोजेभन्दा
पनि बढी भन्न सक्छन्
(हाँसोको लहर)
20:35
And jumping monks of Tibet.
290
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2000
तिब्बतका ‘जम्पिङ्ग मङ्कस्’
20:37
(Laughter)
291
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(हाँसोको लहर)
20:39
Flying monks.
292
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‘फ्लाइङ्ग मङ्कस्’
20:47
Thank you very much.
293
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2000
धेरै धेरै धन्यवाद ! !
Translated by Guhanath Paudel
Reviewed by Deepak Basyal

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ABOUT THE SPEAKER
Matthieu Ricard - Monk, author, photographer
Sometimes called the "happiest man in the world," Matthieu Ricard is a Buddhist monk, author and photographer.

Why you should listen

After training in biochemistry at the Institute Pasteur, Matthieu Ricard left science behind to move to the Himalayas and become a Buddhist monk -- and to pursue happiness, both at a basic human level and as a subject of inquiry. Achieving happiness, he has come to believe, requires the same kind of effort and mind training that any other serious pursuit involves.

His deep and scientifically tinged reflections on happiness and Buddhism have turned into several books, including The Quantum and the Lotus: A Journey to the Frontiers Where Science and Buddhism Meet. At the same time, he also makes sensitive and jaw-droppingly gorgeous photographs of his beloved Tibet and the spiritual hermitage where he lives and works on humanitarian projects.

His latest book on happiness is Happiness: A Guide to Developing Life's Most Important Skill; his latest book of photographs is Tibet: An Inner Journey.

More profile about the speaker
Matthieu Ricard | Speaker | TED.com