So how many of you have found the secret to success and happiness?

Hmm.

But we all know what it is, don't we?

As great Zen masters teach,

it's staying connected with ...

our smartphone.

(Laughter)

But do these distractions really make us effective

or make us happier?

Or in this case, maybe burned out.

So today, together,

right here,

let's take a step to a more mindful life.

Mindfulness has been a part of Buddhist traditions for many centuries.

It's a practice and a way of thinking

that help us be present with our experience

in a nonjudgmental way.

So, where are your thoughts right now?

I hope your mind is here.

However, most of the time, our mind is somewhere else.

It is somewhere in the past or in the future.

So we suffer more because we're either

stuck on something that happened in the past

or worry about something that hasn't happened yet.

So if you are present,

you are free from such suffering.

But also, your action at the present moment

can create your past

and determine your future.

So that's why being in the present is very powerful.

Also it's important to keep your objective point of view.

Because the main source of suffering is your subjective point of view.

So we judge something to be good or bad.

But we are just comparing it with some ideal situation.

So if you are nonjudgmental,

or if you can keep your objective point of view,

you can reduce your suffering as well.

The main practice of mindfulness is meditation.

Meditation is good for conditioning you to be more mindful

and nonjudgmental.

So let's try meditation right now.

Sit up straight,

and close your eyes,

and inhale slowly for five seconds.

And exhale slowly for ten seconds or even longer.

(Exhale)

(Inhale)

(Exhale)

Try to feel how the air is entering your body

and exiting your body.

(Exhale)

(Inhale)

(Exhale)

Just feel your breathing.

So how do you feel right now?

Lately, this ancient Buddhist practice is changing.

Actually, personally I can see the changes at my temple.

I've started having more corporate and business school groups

in my meditation classes.

In fact, various corporations

like Google, LinkedIn, Ford Motors and more,

they are using meditation as a part of their corporate wellness programs.

Because neuroscience has helped us to understand

how meditation can influence our brain

and emotional intelligence.

Emotional intelligence, or EQ consists of six elements:

"self-awareness,"

"self-control,"

"social awareness,"

"social management,"

"attention,"

and "outlook."

Many studies have shown that regular practice of meditation

can increase the activity and mass of the region of the brain

associated with emotional intelligence.

Especially, if you can improve your self-control and attention,

you won't be disturbed,

and you can pay undivided attention to what you are doing at a certain moment.

Also, relaxation is a key to being more mindful.

When you are relaxing,

actually, a part or region of your brain

associated with attention and self-control,

their activities increase.

Actually, the oxygen consumption of the brain gets low.

You are relaxing.

As you can see on this graph,

when you sleep six hours, you are really relaxing.

But when you do 20 minutes of mediation,

the oxygen consumption level goes down to the same level

as when you sleep six hours,

so that means you are really relaxing.

Also the carbon dioxide level of the brain

increases if you do meditation for more than 20 minutes.

The increase of the carbon dioxide level in your brain stimulates your brain stem.

And you brain starts releasing serotonin.

The serotonin is the neurotransmitter that further relaxes us

so you have a better self-control skill and attention.

That's why meditation is an effective way to be more mindful.

So now, you are ready to be more mindful.

Regular practice of meditation can relax you more

and improve your attention and self-control.

So that you can experience each moment of your life

fully and mindfully.

As Buddhist teachings tell us,

everything is impermanent.

Time keeps moving forward, not backward.

So let's not miss any precious moments with our beloved ones.

Actually, this is my daughter.

When this picture was taken, she was two years old.

Now she is three and a half. She is quite a handful.

But she always makes me aware how powerful it is to be present ...

in that moment.

Your past and your future depend on the present moment.

And that moment is now.

(Applause)