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Master of mindfulness, Jon Kabat-Zinn: ‘People are losing their minds. That is what we need to wake up to’

By taking the Buddhism out of the practice, Kabat-Zinn pioneered a meditative approach used all over the world to treat pain and depression. He talks about Trump, ‘McMindfulness’ and how a 10-second vision in 1979 led to a change in the world’s consciousness

 

Jon Kabat-Zinn, father of secular mindfulness.  Jon Kabat-Zinn, father of secular mindfulness. Photograph: Graeme Robertson for the Guardian

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Robert Booth

Robert Booth

Sunday 22 October 2017 15.00 BSTLast modified on Monday 23 October 2017 00.10 BST

The police in Cambridge, Massachusetts, showed no mercy to Jon Kabat-Zinn in May 1970. The man now considered the godfather of modern mindfulness was a graduate student from the Massachusetts Institute of Technology (MIT) and an anti-Vietnam-war protester, agitating alongside the Black Panthers and the French playwright Jean Genet.

“I got my entire face battered in,” he recalls. “They put this instrument on my wrist called the claw, which they tightened to generate enormous amounts of pain without leaving any marks. But they certainly left a lot of marks on my face. They pulled me into the back of the police station and beat the shit out of me.”

Today, at 73, Kabat-Zinn’s restful, lined face shows no scars from that protest outside a police station, when a trip canvassing support for a nationwide university strike boiled over into violence,leaving him with stitches.

1970년 5월 매사추세스 캠브릿지 경찰은 존 카밧진에게 어떤 자비심도 보여주지 않았다. 현대적 의미의 마음챙김수행의 아버지로 알려져있는 이 남자는 당시 엠아이티의 대학원생이었고 베트남 반전운동가였으며 블랙 팬더(흑인해방무력운동단체), 그리고 프랑스 극작가인 장 제노와 함께 싸웠다.

"진짜 얼굴을 강타당했죠. '클로'라 불리우는 장치를 내 손목에 채웠습니다. 이 장비가 있으면 아무런 표시없이 충분한 고통을 줄 수 있었죠. 하지만 결국 제 얼굴에는 흉터가 남긴 했죠. 저를 경찰서에 집어넣고 흠씬 두들겨팼죠."

이제 73세인 카밧진의 평화로운  굴곡진 얼굴에는 그 당시의 흉터가 더 이상 남아있지 않았다. 당시 대학생의 지지를 얻기 위한 전국적인 유세는 결국 폭력으로 비화되었고 결국 몇 바늘 꿰매긴 했지만. 

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New study shows mindfulness therapy can be as effective as antidepressants(최신 연구에 따르면 마음챙김요법은 항우울제만큼의 효과가 있다고 한다)

 

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He sits beneath the statue of Mahatma Gandhi on Parliament Square in London taking a breather after going straight from an overnight flight out of Boston into a 90-minute talk to a gathering of international parliamentarians about how he thinks mindfulness could – to put it bluntly – change the world.

The once “very macho” anti-war activist who raged against MIT’s role in nuclear weapons research is the catalyst behind the west’s mushrooming interest in mindfulness meditation, having reimagined Buddhist contemplation practices for a secular age almost 40 years ago.

With others, he pioneered an eight-week mindfulness-based stress-reduction course at the University of Massachusetts Medical School for patients with chronic pain, harnessing the fundamentals of mindfulness meditation as taught by the Buddha, but with the Buddhism taken out. “I bent over backwards to structure it and find ways to speak about it that avoided as much as possible the risk of it being seen as Buddhist, new age, eastern mysticism or just plain flakey,” he says.

그는 런던에서 마하트마 간디의 동상 밑에 서있었다. 그는 보스톤에서 런던으로 와서 세계 국회의원들에게 마인드풀니스가 어떻게 세상을 바꿀 것인가에 대해서 연설을 하려고 날아왔다.

매우 남자다운 스타일의 반전운동가였던 그는 핵전쟁에서의 MIT의 역할에 대해서 강력하게 저항했지만 지금은 마인드풀니스 명상에 대한 서양의 커져가는 관심사 뒤에서 일종의 촉매 역할을 한 사람이다. 불교명상법은 그에 의해 보다 세속적인 세대를 위한 것으로 변용되었고 이 방면에 대한 그의 연구는 거의 40년간 지속되고 있다.

다른 사람들과 함께 8주간의 마인드풀니스 기반의 스트레스감소 코스를 메사추세츠 메디컬 스쿨에서 만성통증환자들에게 제공하고 있는 카밧진은 붓다에 의한 마인드풀니스 명상법의 근본원리를 최대한 활용하고 있다. 하지만 그는 불교적인 원리는 거의 다 빼버렸다. 불교는 서양에서는 뉴에이지 또는 동양적 신비주의나 괴짜와 연관될 위험이 있기 때문이 있기 때문이다. 

 

Participants meditate during a class at Unplug, a new meditation studio in Los Angeles.

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 Participants meditate during a class at Unplug, a new meditation studio in Los Angeles. Photograph: Katie Falkenberg/LA Times via Getty Images

 

Kabat-Zinn had been meditating since 1965, but had no compunction in playing the Buddhism right down. “I got into this through the Zen door which is a very irreverent approach to Buddhism,” he says. He talks a lot about dharma, the term for the Buddha’s teaching, but he’s not a Buddhist and remarks that to insist mindfulness meditation is Buddhist is like saying gravity is English because it was identified by Sir Isaac Newton.

카밧진은 1965년 이래로 명상을 해왔지만 불교를 내려놓는데에는 아무런 거리낌(compunction)이 없었다. "나는 불교와 매우 관계깊은 禪(선) 수행을 통해서 이리로 들어왔습니다." 그는 부처의 가르침을 의미하는 담마에 대해서 많은 말을 했다. 하지만 그는 불교도가 아니며 마인드풀니스수행을 불교와 연관시키는 것은 중력이 뉴턴에 의해서 발견되었기에 영국 것이라고 말하는 것과 다를 바 없다고 말했다. 

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The UMass Stress Reduction Clinic opened its doors in 1979 and taught people with chronic back pain, victims of industrial accidents, cancer patients and sometimes paraplegics. Kabat-Zinn has defined mindfulness meditation as “the awareness that arises from paying attention, on purpose, in the present moment and non-judgmentally”. By focusing on the breath, the idea is to cultivate attention on the body and mind as it is moment to moment, and so help with pain, both physical and emotional.

“It often results in apprehending the constantly changing nature of sensations, even highly unpleasant ones, and thus their impermanence,” he says. “It also gives rise to the direct experience that ‘the pain is not me’.” As a result, some of his patients found ways “to be in a different relationship with their pain” while others felt it diminish. The title of his 1990 bestseller about the clinic captures his approach to accepting whatever life throws at you: Full Catastrophe Living.

매사추세스 대학 스트레스 감소클리닉은 1979년에 시작되었으며 만성요통이나 산업재해 희생자들, 암환자, 하지마비 환자들을 치료해왔다. 카밧진의 말에 따르면 마인드풀니스 수행이란 '그 특정한 순간에 '판단하지 않고;non-judgmentally' 의도를 가지고 주의를 기울이며 이로 인한 각성(awareness)'을 의미한다고 한다. 들숨과 날숨에 집중하면서 몸과 마음에 대한 각성상태를 개발하는데 그로서 물리적 감정적 고통을 해소할 수 있다고 한다. 

"감각이란 끊임없이 변하는 것인데 이를 알아낼 수 있다는 것이죠. 비록 아주 불쾌한 것이라고 하더라도 말이죠. 그래서 그것의 지속되지 않는 성질(impermanence)를 파악하는 것이죠." " 이를 통해서 고통이란 나와 무관하다는 직접적인 경험을 할 수 있게 되고 결과 그의 환자 몇몇은 그들에게 다가오는 고통에 대해서 다소 다른 관계를 발견할 수 있게 되었으며 몇몇 환자는 극적으로 감소했다고 한다. 그의 1990년 베스트셀러는 인생이 무엇을 주던 그를 수용하려는 그의 접근법에 대해서 설명했다. 제목은 'Full catastrophe living;완전한 삶의 비참함?' 이다.

   

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Now, in 2017, Kabat-Zinn vibrates with an urgent belief that meditation is the “radical act of love and sanity” we need in the age of Trump, accelerating climate change and disasters such as the Grenfell Tower fire.

He has a platform to build on. Mindfulness courses ultimately derived from his work are now being rolled out in the UK to school pupils, convicts, civil servants and even politicians. It is prescribed on the NHS in some areas to prevent recurrent depression, with 2,256 people completing eight-week courses last year. The course reduces the likelihood of relapse by almost a third, according to an analysis of nine trials. In the US, the NBA basketball champions, Golden State Warriors, are the latest poster boys for the practice after their coach, Steve Kerr, made mindfulness one of the team’s core values.

2017년 카밧진은 명상이 사랑과 각성의 급진적인 행동이라는 믿음으로 설레는(vibrate with) 중이다. 그렌펠 타워 화재사건(영국 저소득층이 사는 타워건물이 방염이 제대로 되지 않는 자재를 쓴 탓에 타버리고 아직 희생자숫자도 미정)이나 가속화되는 기후변화와 같은 일이 넘치는 트럼프시대에 말이다. 그는 행동을 위한 플랫폼을 갖고 있다. 그의 연구에서 시작된 마인드풀니스 코스는 현재 영국에서 학생, 죄수, 공무원 심지어 정치인까지 참여하고 있다. NHS에서는 계속 반복되는 우울증을 치료하기 위해서 이 방법이 처방되고 있으며 작년에만 2,256명이 이 방법으로 치료를 받았다. 아홉 차례의 실험결과의 분석에 의하면 이 처방으로 재발률은 약 1/3로 감소했다고 한다. 미국의 경우 골든 스테이트 워리워스 농구팀의 코치인 스티브 커가 마인드풀니스 명상을 팀의 핵심적인 가치로 만들면서 미국내에서 홍보효과가 커졌다.  

“He is Mr Mindfulness in relation to the secular strand,” says Lokadhi Lloyd, a meditation teacher in London who has been on courses led by Kabat-Zinn. “Without him, I don’t think mindfulness would have risen to the prominence it has.”

Supporters such as Willem Kuyken, a professor of clinical psychology at Oxford University, even suggest that Kabat-Zinn’s pioneering work could one day see him mentioned in the same breath as Darwin and Einstein. “What they did for biology and physics, Jon has done for a new frontier: the science of the human mind and heart,” says Kuyken.

세속적인 맥락에서의 마인드풀니스 수행에 있어서는 그가 대표자라고 할 수 있죠. 그가 없었다면 과연 마인드풀니스가 지금처럼 어떤 인지도를 얻게 되었을지 전혀 예측되지가 않네요. 

런던의 명상 교사인 로카디 로이드의 말이다.

옥스포드 대학의 임상심리학교수인 윌렘 쿠켄은 카밧진의 지지자인데 그의 견해에 따르면 카밧진은 언젠가는 다윈이나 아인슈타인과 같은 위치에 오를 수도 있다고 말한다. "그 두 사람이 생물학과 심리학에서 이룬 업적을 존이 새로운 프론티어에서 이룬거죠. 이른바 인간의 심리와 감정에 대한 과학이라고 할 수 있죠."

 

South African children at Rosewood Primary school take part in a free meditation class, in Bonteheuwel, a Cape Town suburb with significant gang problems.

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 South African children at Rosewood Primary school take part in a free meditation class, in Bonteheuwel, a Cape Town suburb with significant gang problems. Photograph: Rodger Bosch/AFP/Getty Images

But mindfulness, Kabat-Zinn figures, must now be harnessed in a bigger way than so far seen, to do nothing less than challenge the way the world is run. This latest mission is why he has flown into London to speak to parliamentarians from 15 countries about how to act more wisely.

“If this is another fad, I don’t want to have any part of it,” he says. “If in the past 50 years I had found something more meaningful, more healing, more transformative and with more potential social impact, I would be doing that.”

There are signs many others agree with its potential. Globally, 18 million people subscribe to the Headspace app, practising mindfulness meditations through their headphones.

In the shops, ranges of mindfulness clothing – not least “drop of mindfulness” tights (the only thing mindful seems to be the brand name) – colouring books and even dot-to-dot puzzles testify to the idea’s growing ubiquity – even if Kabat-Zinn derides much of this as “McMindfulness”.

His work has attracted its share of sceptics, such as Miguel Farias and Catherine Wikholm, authors of The Buddha Pill, who caution that mindfulness is no cure-all and warn of a dark side if not taught correctly.

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Catherine Wikholm

 

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Wikholm, a clinical psychologist, has said that “the fact that meditation was primarily designed not to make us happier, but to destroy our sense of individual self – who we feel and think we are most of the time – is often overlooked in the science and media stories about it”.

There have also been 20 published case reports or observational studies where people’s experiences of meditation were distressing enough to warrant further treatment, according to a recent study. They include “meditation-induced” psychosis, mania, depersonalisation, anxiety, panic and re-experiencing traumatic memories.

Kabat-Zinn and other highly experienced teachers point out that these are rare incidents and mostly relate to intensive retreats rather than the routine courses where meditators practise for perhaps half an hour a day. But he also admits that “90% of the research [into the positive impacts] is subpar”, with major studies still needed.

Kabat-Zinn’s decision to pour his energy into trying to inject mindfulness into global politics should come as no surprise. In the political tumult at MIT in the late 1960s, he helped establish the Science Action Coordinating Committee to campaign against the university’s work with the Department of Defense, including research into multiple-warhead nuclear missiles.

 

Kabat-Zinn: ‘I found ways to speak about it that avoided the risk of it being seen as Buddhist, new age, eastern mysticism or just plain flakey.’

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 Kabat-Zinn: ‘I found ways to speak about it that avoided the risk of it being seen as Buddhist, new age, eastern mysticism or just plain flakey.’ Photograph: Graeme Robertson for the Guardian

His activities regularly made the front page of the student paper, The Tech, as he appeared on platforms with Noam Chomsky, supported the Viet Cong and on one occasion translated the radical French playwright Jean Genet’s call for revolution. They meditated before actions, but one week, it reported how he and others stormed a meeting of the MIT Corporation chanting: “Kick the ass of the ruling class – end war research!” and “Power to the people.”

In 1969, he told a meeting: “We are approaching a critical unique point in history. We are approaching an ego disaster of major proportions – overpopulation, pollution of every conceivable kind including mental.”

When I read that back to Kabat-Zinn in Parliament Square, his response is urgent. “We’re worried about that right now, too,” he says. “Trump is crazier than anything we have ever seen ... This is our work at the moment, to see if we can maintain a degree of sanity and recognition of the fears and concerns of those who do not see the world the way we do. The temptation is to fall into camps where you dehumanise the other, and no matter what they do, they are wrong, and no matter what we do, we are right.”

Trump’s threats to annihilate North Korea are one example of a people “losing their minds”, as is the lead poisoning of the water supply in Flint, Michigan. This month he’s travelling there to speak at a benefit for some of the victims of the 2014 decision to replace the supply with undertreated water. “The human mind, when it doesn’t do the work of mindfulness, winds up becoming a prisoner of its myopic perspectives that puts ‘me’ above everything else,” he says. “We are so caught up in the dualistic perspectives of ‘us’ and ‘them’. But ultimately there is no ‘them’. That’s what we need to wake up to.”

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뒷부분은 생략한다.

마음챙김;mindfulness 명상은..이미 기자가 썼지만 종교보다는 과학이라고 봐야한다. 붓다는 다만 당시의 언어로 썼을 뿐이지만 아직 현대과학이 파악하지 못한 무언가를 인식하는 사람이었다. 다만 그는 과학자가 아니라 실천가로서 고통에서 벗어날 수 방법(팔정도)을 세상에 알린 것일 뿐..

참고로 한국에서는 보통 위빠사나 수행자들이 이 방법을 많이 쓴다.

나 역시 2000년에 실연의 고통이 있었을 때 이 수행을 1주일간 하고 상당부분 회복되었다. 사실 그전에는 공황장애같은 심리상태였는데 말이다. 최근 공황장애 우울증이 폭발적으로 증가하는 현실에서 저 수행방법은 상당한 의미가 있다고 생각한다.

내 경우 가장 좋았던 것은 이 수행이 완전 무료로 제공된다는 것이었다...즉 의욕과 시간만 있으면 이 수행은 언제든지 배울 수 있었다..과거형으로 표시하는 것은 최근에는 대부분 돈을 얼마씩은 받고 있더라. 2000년에는 위빠사나가 한국에 막 들어온터라 나름 순수했던 듯.

그렇다고 많은 돈을 받는 것은 아니고 보통 10일 프로그램에 20만원 정도이니 그 동안 먹는 것과 자는 비용 그리고 스승에게서 배우는 비용을 생각하면 딱 실비수준이라는 게 정확하다..

이 사이트 보면 정신적으로 문제있는 친구들도 가끔 보이던데..우울증 약 먹는 것보다 저 수행 권유한다. 기사에 나왔듯이 약만큼이나 효과가 있고 일단 의존성을 만드는 약과는 달리 수행은 평생 살아갈 수 있는 정신적인 파워를 만들어낸다.

이 수행도 알고보면 수행처가 수도권에 집중되어 있다..안타깝지만 현실이 그러하다. 요즘에 한국에서 뭔가 배우려면 최소한 수원급은 가야 하는 게 현실임.

수행은 내가 2차례 20일 정도 해봤으니 웬만한 질문은 답해줄 수 있다. 다만 지금은 하고 있지 않는데..세속생활을 하기가 그리 만만치는 않기 때문이다. 

 

Kabat-Zinn has just written a paper arguing that amid “the ascendancy of Trump and the forces and values he represents”, “endemic racism and police violence” and “persistent social and economic injustices … this may indeed be a pivotal moment for our species to come to our senses ... mobilising in the mainstream world ... the power of mindfulness”.

He is at the House of Commons to make his case, but first he must get past the guards at the airport-style security system. While everyone else unpacks their laptops for the scanner, Kabat-Zinn produces a pair of ancient-looking copper meditation chimes, to the complete bemusement of the guard, who tries to confiscate them. When Kabat-Zinn explains they are for meditation, the puzzlement only deepens, as security staff gather to assess the threat. Finally, when he mentions it is for mindfulness, there is a flash of recognition and he is waived through. It is a moment of satisfaction for Kabat-Zinn: if a security guard knows the score, it must be catching on.

Meditation is the “radical act of love and sanity” that can help manage the fear and aversion he believes underpin so many of the world’s problems. The Grenfell Tower disaster that claimed around 80 lives was partly down to an absence of mindfulness – “deep and authentic listening” – by decision makers who clearly felt an aversion to the complaints of residents.

“There were many indications and pleas to take a look at the safety of that building with the cheaper cladding. People were saying: ‘This a fire trap,’” he says. “And because those people were without means or political significance, I think they were systematically unattended to. They thought: ‘It is not my job to attend to that.’ Everyone says: ‘Why didn’t we do something?’, but the reason is nobody said: ‘Let’s pay attention to what this is calling out for.’”

Kabat-Zinn was born into a non-practising Jewish family and raised in upper Manhattan, near where his father worked as a scientist at Columbia University. It was rough and tough on the streets around Washington Heights and he jokes he is “the world’s most improbable meditator – a street kid from New York”.

He started meditating while studying molecular biology at MIT in 1965 when a talk by Zen Buddhist Philip Kapleau “took the top off my head”. In 1979, married with children and working at the University of Massachusetts medical school, he had a 10-second “vision” on a meditation retreat in the woods 80 miles west of Boston. “I saw in a flash not only a model that could be put in place, but also the long-term implications,” he says.

Kabat-Zinn foresaw mindfulness clinics spreading to hospitals and clinics with thousands of practitioners earning a living in a good cause. “Because it was so weird, I hardly ever mentioned this experience to others,” he says. “But it was so compelling I decided to take it on whole-heartedly as best I could.”

 

Corps of Cadet Recruits train in transcendental meditation to prevent PTSD by providing coping tools before exposure to combat or stressful situations.

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 Corps of Cadet Recruits train in transcendental meditation to prevent PTSD by providing coping tools before exposure to combat or stressful situations. Photograph: Kayana Szymczak/Boston Globe via Getty Images

Anyone who has tried to meditate knows how hard it is when the mind keeps wandering into thoughts, sometimes trivial, sometimes not. The difficulty people in chronic pain must have faced in embracing the elusive quality of attentiveness cannot be underestimated. But in Kabat-Zinn they had an experienced teacher. For more than 30 years, “every morning at five o’clock”, he would do yoga and then sit on his cushion and meditate. He stayed with his eight-week stress-reduction programme until 2000, spreading its influence through books, guided meditation CDs, teaching at retreats and endless conferences.

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In 2002, Welsh psychologist Mark Williams worked with colleagues at Cambridge and in Toronto to combine the US programme with cognitive behavioural therapy (CBT) to form an eight-week mindfulness-based CBT course that, in 2004, was recommended for prescription on the NHS for recurrent depression. Williams taught mindfulness to the comedian Ruby Wax at Oxford University when she was looking to tackle her depression. She then popularised it through her 2013 book Sane New World.

Mindfulness-based cognitive therapy (MBCT) has been shown to be at least as effective as antidepressants at preventing relapse and, in a two-year trial by Willem Kuyken’s team, 44% of the MBCT cohort relapsed compared with 47% on pills. In one trial of 173 people, it was also found to reduce the severity of current depression, with an average 37% reduction in symptoms. It is being taught widely in the private sector with qualified MBCT teachers delivering courses in parish halls, workplaces and beyond.

“The science of meditation is in its infancy,” Kabat-Zinn says. “We need decades more study. People talk about artificial intelligence and machine learning, but we haven’t scratched the surface of what human intelligence is really all about.”

So now, Kabat-Zinn travels the globe. He is fascinated by teaching in China where he has detected a rebirth in the country’s contemplative traditions as a way of tackling its challenges. He leads intensive five-day retreats in the US, runs courses in Austria, Korea and Japan. Lately, he has been talking with David Simas, a former White House adviser and now chief executive of the Obama Foundation, who was inspired to take up mindfulness meditation by Kabat-Zinn. “I feel it’s my responsibility, since to a large degree people blame me for starting this whole ball rolling to participate in whatever way I can,” he says. “This is, in some sense, the fruition of that 10-second vision I had in 1979.”






  • 그렇군요.

    아무래도 불교와 연계시켜 생각하게 되면 종교색이나 도그마, 사상철학의 영향을 받으므로, 이에 대한 영향력을 배제하고 과학적으로 증명되는 형식성을 충족시키는 방향 쪽으로 간 것이 아닌 가 싶네요.
     
    이와 같은 변형에는 장단점이 있는데, 적어도 이 덕분에 접근성과 대중성이 크게 증대될 수 있다는 면에서는 긍정적인 것으로 보아야 하겠지요.
     
     
    저 같은 경우에는 그런 형식들보다는 어릴 때 숲 속에서 고요하게 있다 보니 평안해지는 방식으로 주로 해왔던지라... 일부 상황에서는 그런 방식들을 차용하기도 하나 기본적으로는 마음을 비우고 편할 때 편한 태도를 취하는 방식을 사용하네요.
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