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BBC - 6 Minute English (YouTube), Meditation and your brain: 6 Minute English - YouTube

Meditation and your brain: 6 Minute English - YouTube

Hello. This is 6 Minute English from BBC Learning

English. I'm Neil.

And I'm Sam.

How do you relax, Sam?

Well, I love watching movies and I go swimming.

One thing that millions of people around the

world do is meditate to relax and that's

the subject of our programme. We'll be

looking at experiments by scientists in

the US into the Buddhist practice of meditation.

We'll find out how Tibetan monks use meditation

techniques to focus better and manage

their emotions.

But what exactly is meditation? People just

sitting cross-legged on the floor, thinking

of nothing?!

There's a bit more to it than that. After

all, Buddhist meditation is an ancient practice

– even science, according to some. Tibetan

Buddhism, as embodied by the Dalai Lama, is

what many people think of when you mention

meditation. Which brings me to my quiz question.

Which is..?

What is the meaning of the Tibetan word for

‘meditation'? Is it…

a) to relax, b) to feel blissful, or

c) to become familiar.

I think it must be either a) to relax, or

b) to feel blissful because they sound like

positive states of mind. But I'm not sure

about calling meditation a ‘science', Neil.

Isn't it more like a philosophy or

a lifestyle?

Not according to Professor Richard Davidson

of the Center for Healthy Minds. He spoke

to Alejandra Martins of BBC World Service

programme 'Witness History' about his remarkable

scientific experiment which proved for the

first time that meditation can actually change

the brain.

When I first met His Holiness the Dalai Lama

it was 1972. He challenged me, he said, ‘I

understand that you've been using tools

of modern neuroscience to study anxiety

and depression. Why can't you use those same

tools to study kindness and to study compassion?'

Neuroscience is the scientific study of the

workings of the human brain and nervous system.

Professor Davidson measured negative mental

states like depression, in contrast to positive

attitudes such as compassion – that's

the wish for everyone to be free from suffering.

Right. In his test, Buddhist monks sent out

loving thoughts to everyone equally – to

friends, enemies and strangers as well as

to themselves.

Compassionate thoughts such as ‘May you

be happy and peaceful', ‘May you not suffer'.

And the results were astonishing!

What did they show, Neil?

Very high levels of gamma oscillations – now

that's brain waves showing increased connections

between different parts of the brain. This

is what you or I might experience as a flash

of insight – a moment of sudden understanding

and clarity. For us, it might last less than

a second.

But for these experienced Buddhist

monks, the gamma waves lasted minutes!

Furthermore, as Richard Davidson explains,

brain changes as a result of meditation

can be long lasting.

There is no question at this point in time

based upon the current

science that has been conducted over the last

10 years, that meditation can change the brain

in enduring ways; and the circuits that are

involved are multiple, but they include circuits

that are important for regulating attention

and regulating emotion.

So, this was proof of neuroplasticity – our

brain's ability to change in response to

conscious effort. In other words, the meditating

monks were intentionally reshaping their

And this was possible because the brain circuits

– different parts of the brain responsible

for different functions – start talking

to each other in new ways that created enduring

– meaning long-lasting - changes.

The meditators gained insight into how their

minds work. They were more focused and emotionally

balanced and less likely to get upset. How

cool is that?

Pretty cool! But these Tibetan monks sound

like Buddhas! They spend thousands of hours

sitting in meditation. I've got to go to

work, Neil! What good is meditation to me?

Well, Sam, in fact the experiment showed that

30 minutes of meditation a day significantly

increased feelings of loving kindness in new

meditators too!

OK, maybe I'll give meditation a go after

all. But not before I find out the answer

to today's quiz please.

Yes, I asked you what the Tibetan word for

‘meditation' meant.

And I said either a) to relax, or b) to feel

blissful. And I'm feeling pretty confident

of getting it right this time, Neil.

Well, Sam, if the answer came to you in a

flash of insight then I'm afraid you need

more practice because the correct answer is

c) to become familiar, in this case with more

positive thoughts and emotions.

You mean emotions like kindness and compassion

– the thought wishing everyone to be free

from their problems. What other

vocabulary did we learn today, Neil?

Well, it turns out meditation is actually

a science. Neuroscience in fact, which is

the study of the human brain and nervous system.

Meditation experiments proved neuroplasticity

- the brain's ability to restructure.

By generating and sending out the compassionate

wish, ‘May all beings be happy', Buddhist

meditators change their brain circuits – different

parts of the brain responsible for different

functions. And this is an enduring change,

meaning it lasts and increases over a long

period of time.

I must say, Sam, you took it pretty well when

you guessed the wrong answer just then.

Thanks, Neil. I don't like getting upset,

so I'm trying out some breathing meditation!

Breathing in the positive, breathing out the

negative…

Join us again soon for another interesting

discussion on 6 Minute English from BBC

Learning English. Bye for now!

Bye.

Meditation and your brain: 6 Minute English - YouTube Meditation und Gehirn|||||| Meditation und Ihr Gehirn: 6 Minuten Englisch - YouTube Διαλογισμός και ο εγκέφαλός σας: 6 λεπτά αγγλικά - YouTube La meditación y tu cerebro: 6 Minute English - YouTube La méditation et votre cerveau : 6 minutes en anglais - YouTube 瞑想と脳：6分間英語 - YouTube Medytacja i mózg: 6 minut po angielsku - YouTube Meditação e o teu cérebro: 6 Minutos em Inglês - YouTube Медитация и ваш мозг: 6 минут английского - YouTube Meditasyon ve Beyniniz: 6 Dakikalık İngilizce - YouTube 冥想和你的大脑：6 分钟英语 - YouTube 冥想和你的大腦：6 分鐘英語 - YouTube

Hello. This is 6 Minute English from BBC Learning ||||||BBC| |||Short duration program|BBC Learning segment|||

English. I'm Neil. ||Ich bin Neil.

And I'm Sam. ||Und ich bin Sam.

How do you relax, Sam? |||Wie entspannst du dich, Sam?|

Well, I love watching movies and I go swimming.

One thing that millions of people around the |||Millionen von|||| 전 세계 수백만 명의 사람들이

world do is meditate to relax and that's |||meditieren, um zu entspannen|||| |||meditate|||and| |||meditar|||| 세계는 긴장을 풀기 위해 명상하는 것입니다.

the subject of our programme. We'll be ||||Programm||

looking at experiments by scientists in ||Experimente von Wissenschaftlern||| 과학자들의 실험을 살펴보는

the US into the Buddhist practice of meditation. ||||Buddhistisch||| 미국을 불교의 명상 수행으로 이끌고 있습니다.

We'll find out how Tibetan monks use meditation |||||راهبان تبتی|| ||||tibetische Mönche|Mönche|| ||||Tibetan monks|Buddhist practitioners|| |||||os monges||

techniques to focus better and manage Techniken||||| 집중력과 관리 능력을 향상시키는 기술

their emotions. 그들의 감정.

But what exactly is meditation? People just ||genau|||| 하지만 명상이란 정확히 무엇일까요? 사람들은 그냥

sitting cross-legged on the floor, thinking |im Schneidersitz|im Schneidersitz|||Boden| ||leg||||

of nothing?!

There's a bit more to it than that. After ||||||||Danach 그 외에도 여러 가지가 있습니다. After

all, Buddhist meditation is an ancient practice |||||uralt| 모두, 불교 명상은 고대의 수행법입니다.

– even science, according to some. Tibetan ||laut einigen||| - 심지어 과학도 마찬가지라고 합니다. 티베트어

Buddhism, as embodied by the Dalai Lama, is ||مجسم شده||||| Buddhismus, wie verkörpert||verkörpert durch|||Dalai Lama|Dalai Lama| ||embodied|||达赖|| ||ucieleśniony||||| o Budismo||encarnada||||| 달라이 라마가 구현한 불교는 다음과 같습니다. Dalai Lama tarafından somutlaştırılan Budizm

what many people think of when you mention |||||||erwähnen 많은 사람들이 당신이 언급할 때 생각하는 것 denildiğinde birçok insanın aklına gelen şey

meditation. Which brings me to my quiz question. ||führt||||| 명상. 이제 퀴즈 질문으로 넘어가겠습니다. Meditasyon. Bu da beni sınav soruma getiriyor.

Which is..?

What is the meaning of the Tibetan word for 티베트어 단어의 의미는 무엇인가요?

‘meditation'? Is it…

a) to relax, b) to feel blissful, or ||||||a) entspannt b) glückselig| ||||||幸福的| ||||||feliz|

c) to become familiar.

I think it must be either a) to relax, or

b) to feel blissful because they sound like |||glücklich||||

positive states of mind. But I'm not sure

about calling meditation a ‘science', Neil. 명상을 '과학'이라고 부르는 것에 대해선 동의하지 않습니다, 닐.

Isn't it more like a philosophy or |||||Philosophie| 철학에 가깝지 않나요?

a lifestyle? |Lebensstil? 라이프스타일?

Not according to Professor Richard Davidson |||Nicht laut Professor|Professor Richard Davidson|Professor Richard Davidson 리처드 데이비슨 교수에 따르면 그렇지 않습니다.

of the Center for Healthy Minds. He spoke ||||Gesunden|||sprach

to Alejandra Martins of BBC World Service |an Alejandra Martins|Martins||||

programme 'Witness History' about his remarkable |Zeuge der Geschichte||||bemerkenswert |||||remarkable |Testemunha||||notável 프로그램 '증인 역사'에 출연하여 그의 놀라운

scientific experiment which proved for the wissenschaftlich|wissenschaftliches Experiment||bewiesen||

first time that meditation can actually change

the brain.

When I first met His Holiness the Dalai Lama |||||Seine Heiligkeit||| |||||Holiness||| |||||Santidade||| 달라이 라마 성하를 처음 만났을 때

it was 1972. He challenged me, he said, ‘I |||"forderte mich heraus"|||| Era 1972. Él me desafió, dijo, 'Yo 1972년이었죠. 그는 저에게 도전장을 내밀며 이렇게 말했습니다.

understand that you've been using tools

of modern neuroscience to study anxiety |modernen|moderne Neurowissenschaft||| 현대 신경과학의 불안을 연구하는 방법

and depression. Why can't you use those same 그리고 우울증. 왜 동일한

tools to study kindness and to study compassion?' |||مهربانی|||| |||Freundlichkeit||||Mitgefühl |||||||empathy 친절함을 연구하고 연민을 연구하는 도구가 될 수 있을까요?

Neuroscience is the scientific study of the |||علمی||| Neuroscience|||||| 신경과학은 인간의 뇌에 대한 과학적 연구입니다.

workings of the human brain and nervous system. Funktionieren||||||nervös| 인간의 뇌와 신경계의 작용을 연구합니다.

Professor Davidson measured negative mental ||maß|| ||mediu||

states like depression, in contrast to positive ||||im Gegensatz zu|| 우울증과 같은 상태는 긍정적

attitudes such as compassion – that's Einstellungen wie Mitgefühl|||| 연민과 같은 태도, 즉

the wish for everyone to be free from suffering. |Wunsch|||||||Leiden |desejo|||||||

Right. In his test, Buddhist monks sent out ||||||ausgesandt| Vpravo. V jeho testu buddhističtí mniši vyslali 맞아요. 그의 시험에서 불교 승려들은 다음과 같이 보냈습니다.

loving thoughts to everyone equally – to liebevoll||||gleichermaßen| láskyplné myšlenky všem stejně - na 모든 사람에게 동등하게 사랑의 마음을 전하기 위해

friends, enemies and strangers as well as |Feinde||Fremde|||

to themselves. |a si mesmos pro sebe.

Compassionate thoughts such as ‘May you Mitfühlende||||| 同情的||||| compassiva||||| '와 같은 자비로운 생각

be happy and peaceful', ‘May you not suffer'. |||friedlich||||leiden buďte šťastní a klidní", "Ať netrpíte". 행복하고 평화롭기를', '고통받지 않기를'.

And the results were astonishing! ||Ergebnisse||Und die Ergebnisse waren erstaunlich! ||||amazing ||||surpreendentes

What did they show, Neil? 무엇을 보여줬나요, 닐?

Very high levels of gamma oscillations – now ||||sehr hohe Gamma-Oszillationen|sehr hohe Gamma-Oszillationen| ||||gamma oscillations|oscillations| ||||gama|oscilações| ||||гамма(1)|осциляції| Velmi vysoké úrovně oscilací gama - nyní 매우 높은 수준의 감마 진동 - 지금 당장

that's brain waves showing increased connections ||||gesteigerte| ||ondas||| to jsou mozkové vlny, které ukazují zvýšené propojení 연결이 증가했음을 보여주는 뇌파입니다.

between different parts of the brain. This zwischen||||||

is what you or I might experience as a flash |||||||||Blitz je to, co vy nebo já můžeme zažít jako záblesk. 여러분이나 제가 순식간에 경험할 수 있는 일입니다.

of insight – a moment of sudden understanding |Erkenntnis||||| |understanding realization||||| |insight||||| prozření - okamžik náhlého pochopení 인사이트의 순간 - 문득 깨닫는 순간

and clarity. For us, it might last less than |Klarheit||||||| |clarity||||||| a jasnost. Pro nás to může trvat méně než 그리고 선명함. 우리에게는

a second. 잠시만요.

But for these experienced Buddhist 하지만 경험이 많은 불교 신자라면

monks, the gamma waves lasted minutes! ||||dauerten an| mniši, vlny gama trvaly několik minut! 스님들, 감마파가 몇 분 동안 지속되었습니다!

Furthermore, as Richard Davidson explains, Des Weiteren|||| ademais||||

brain changes as a result of meditation |Veränderungen|||Ergebnis|| 명상의 결과로 나타나는 뇌 변화

can be long lasting. |||می‌تواند ماندگار باشد |||lang anhaltend mohou být dlouhodobé. 는 오래 지속될 수 있습니다. uzun ömürlü olabilir.

There is no question at this point in time V tuto chvíli není pochyb o tom. 이 시점에서는 의문의 여지가 없습니다.

based upon the current |basierend auf||aktuellen |sobre||atual 현재를 기준으로

science that has been conducted over the last ||||durchgeführt||| 지난 몇 년간 수행된 과학적

10 years, that meditation can change the brain

in enduring ways; and the circuits that are |پایدار||||مدارها|| |dauerhafte||||Schaltkreise|| |lasting||||circuits|| |duradouras||||circuitos|| |trwałe|||||| 지속적인 방식으로; 그리고 회로가

involved are multiple, but they include circuits |||||umfassen|Schaltkreise 관련된 것은 여러 가지이지만 회로를 포함합니다.

that are important for regulating attention ||||regulieren| ||||regulação| 주의력 조절에 중요한

and regulating emotion. |تنظیم کردن| ||Emotionen regulieren |regulating| 감정을 조절합니다.

So, this was proof of neuroplasticity – our |||||نوروپلاستیسیته مغز| |||Beweis für Neuroplastizität||Neuroplastizität| |||||neuroplasticidade| Por lo tanto, esta fue la prueba de la neuroplasticidad - nuestra 따라서 이것은 신경 가소성의 증거였습니다.

brain's ability to change in response to Gehirns Fähigkeit|||||Reaktion auf| |||||to stimuli|to 에 반응하여 변화하는 뇌의 능력

conscious effort. In other words, the meditating ||||||مراقبه کردن bewusste|bewusste Anstrengung|||||das Meditieren ||||||meditating 의식적인 노력. 다시 말해, 명상하는

monks were intentionally reshaping their ||عمداً|شکل‌دهی مجدد| ||absichtlich|umgestalten| |||reshaping| |||reformulando| 승려들이 의도적으로 그들의

And this was possible because the brain circuits

– different parts of the brain responsible |||||verantwortlich für

for different functions – start talking ||Funktionen||

to each other in new ways that created enduring |||||||schufen| k sobě navzájem novými způsoby, které vytvořily trvalé 새로운 방식으로 서로에게 지속적인 관계를 맺어주었습니다.

– meaning long-lasting - changes. - což znamená dlouhodobé změny. - 오래 지속되는 변화를 의미합니다.

The meditators gained insight into how their |Meditierenden|gewannen|||| |meditators||understanding||| |os meditadores|ganharam|||| Meditující získali vhled do toho, jak jejich 명상가들은 자신들이 어떻게

minds work. They were more focused and emotionally |||||||emotionaler Verfassung práce myslí. Byli soustředěnější a emotivnější. 정신이 작동합니다. 그들은 더 집중하고 감정적으로

balanced and less likely to get upset. How ausgeglichen||||||| vyrovnaný a méně náchylný k rozčilení. Jak 균형이 잡혀 있고 화를 낼 가능성이 적습니다. 방법

cool is that? Wie cool ist das?|| je to super?

Pretty cool! But these Tibetan monks sound Docela v pohodě! Ale tito tibetští mniši znějí

like Buddhas! They spend thousands of hours |بوداها||||| |Buddhas||||| |Buddhas||||| jako Buddhové! Tráví tisíce hodin 부처님처럼! 수천 시간 동안

sitting in meditation. I've got to go to sedí v meditaci. Musím jít do

work, Neil! What good is meditation to me?

Well, Sam, in fact the experiment showed that |||||آزمایش|| ||||||zeigte| 샘, 사실 실험에 따르면

30 minutes of meditation a day significantly |||||erheblich |||||substantially 30 minut meditace denně výrazně

increased feelings of loving kindness in new zvýšené pocity láskyplné laskavosti v nových 새로운 사람에 대한 사랑의 친절감 증가

meditators too! مدیتیشن‌کنندگان هم| také meditující! 명상가들도!

OK, maybe I'll give meditation a go after Vale, quizá intente meditar después de... 좋아요, 그럼 명상을 해볼게요.

all. But not before I find out the answer 모두. 하지만 답을 찾기 전에는 안 됩니다.

to today's quiz please.

Yes, I asked you what the Tibetan word for

‘meditation' meant.

And I said either a) to relax, or b) to feel

blissful. And I'm feeling pretty confident |||||zuversichtlich happy||||| |||||confiante blažený. A cítím se docela sebejistě

of getting it right this time, Neil. že to tentokrát bude správně, Neile.

Well, Sam, if the answer came to you in a No, Same, jestli ti odpověď přišla ve formě

flash of insight then I'm afraid you need záblesk vhledu, pak se obávám, že potřebujete

more practice because the correct answer is ||||richtige Antwort|| více praxe, protože správná odpověď je

c) to become familiar, in this case with more c) seznámit se, v tomto případě s více c) 친숙해지기 위해, 이 경우 더 많은 정보를 얻기 위해

positive thoughts and emotions. |pensamentos||

You mean emotions like kindness and compassion

– the thought wishing everyone to be free ||wünschend|||| ||desejando|||| - myšlenka, která si přeje, aby byl každý svobodný - 모두가 자유로워지길 바라는 마음

from their problems. What other ||Probleme||

vocabulary did we learn today, Neil?

Well, it turns out meditation is actually ||stellt sich heraus|||| Ukázalo se, že meditace je vlastně

a science. Neuroscience in fact, which is

the study of the human brain and nervous system.

Meditation experiments proved neuroplasticity ||demonstraram|a neuroplasticidade Meditační experimenty prokázaly neuroplasticitu 명상 실험으로 증명된 신경 가소성

- the brain's ability to restructure. ||||بازسازی کردن ||||umstrukturieren ||||reorganize ||||przekształcić - schopnost restrukturalizace mozku. - 뇌의 재구성 능력을 향상시킵니다.

By generating and sending out the compassionate |تولید کردن|||||دلسوزانه |Erzeugen||senden||| |generating||||| |gerando||enviando|fora|| Vytvořením a odesláním soucitného 동정심을 불러일으킬 수 있는

wish, ‘May all beings be happy', Buddhist |||Wesen||| |||seres||| přání: "Ať jsou všechny bytosti šťastné", buddhistické 소원, '모든 존재가 행복해지길', 불교

meditators change their brain circuits – different meditation practitioners||||| meditující mění své mozkové obvody - různé 명상하는 사람은 뇌 회로가 달라집니다.

parts of the brain responsible for different části mozku odpovědné za různé 뇌의 여러 부위를 담당하는

functions. And this is an enduring change, |||||dauerhaft|

meaning it lasts and increases over a long ||dauert an||||| ||dura||||| což znamená, že trvá a zvyšuje se po dlouhou dobu 지속되고 오랜 시간 동안 증가한다는 의미입니다.

period of time.

I must say, Sam, you took it pretty well when |||||hast aufgenommen|||| Musím říct, Same, že jsi to vzal docela dobře. 이 말은 꼭 해야겠어, 샘 넌 정말 잘 받아들였어

you guessed the wrong answer just then. |geraten||||| právě jste uhodl špatnou odpověď. adivinaste la respuesta equivocada justo en ese momento. 바로 그때 오답을 맞혔습니다.

Thanks, Neil. I don't like getting upset, Danke, Neil.|||||| Díky, Neile. Nerad se rozčiluju,

so I'm trying out some breathing meditation! 그래서 호흡 명상을 해보려고요!

Breathing in the positive, breathing out the نفس کشیدن|||||| a respirar||||||

negative…

Join us again soon for another interesting Schauen Sie wieder vorbei||||||

discussion on 6 Minute English from BBC

Learning English. Bye for now!

Bye.