茂县金盾爆破公司:痊愈身心的觉察(1)：身体扫描

The following pages include various mindfulness exercises. They have been proven to be effective means that help people to strengthen inner resources for wellbeing and peace. They come from Mindfulness-Based Cognitive Therapy (MBCT) and from traditional Buddhist mindfulness practice and meditation.

本文包含几种觉察练习。它们已被证明能有效帮助人们运用内在能力来获得健康和平静。它们来自正念认知疗法和传统的佛教禅修。

In our workshops, we’ll give you an introduction to the principles underlying these methods. Very likely, we won’t have time to try out every method that is being described on the following pages. But, once you know the principles, you will be able to explore them for yourself.

在工作坊中，我们将介绍这些方法背后的原则。很可能，我们将没有时间在工作坊中体验这里介绍的每一个方法。然而，一旦你知道了其基本原则，你将可以自己继续探索。

All these exercises are quite simple, yet they need to be practised regularly. Only then will they lead to a positive and lasting outcome. 

所有的练习都十分简单，然而只有经常练习它们，才能带来积极和持久的影响。

Regular practice of these methods can help you:

经常练习将帮助你：

· To become familiar with the workings of your mind,

熟悉你的精神（mind）的运作方式；

· to be kind to yourself instead of wishing things were different,

善待自己，而不是寄望于过去有所改变；

· to notice the times when you are at risk of getting caught in negative patterns of thought that lead to downward mood spirals,

在陷于消极思想模式及情感旋涡前，提醒自己；

· to explore ways of freeing yourself from those patterns and, if you choose, enter a different way of being,

探究从那些模式中解脱的方法，如果你愿意，选择不同的生活方式；

· to appreciate the beauty and pleasures in the world around you,

欣赏你身边世界的美与乐趣；

HEALING AWARENESS OF THE BODY

Body Scan: Exploring sensations

身体扫描：探究感受

Experience the sensations in your body. Start by being aware of your toes and then gradually work up your body to your head—always paying close attention to the immediate qualities of your experience: the sense of touch and temperature, flow of energy. (Alternatively, try out to work ‘top-down’, i.e. starting with the sensations in the crown of your head and gradually moving down until you come to the toes.)

体会身体的感觉。先留意脚趾，然后逐渐向上直至头部——总是密切留意当下的感受：触感、体温，能量的流动。（另一种选择：从上至下，先从头顶开始，逐步向下，最后到脚趾。）

Move through the sensations in your own pace. If thoughts and inner comments arise, notice and then let go of them, always coming back to the immediate experience.

按你自己的节奏体会感受。当想法或评论出现时，留意，然后放开它们，总是回到当下的感受。

At the end, finish with five minutes of watching the breath, but keeping your awareness grounded in your physical experience. 

最后，结束前留5分钟体会呼吸，但把你的觉察基于身体的感受。

Exploring how the breath affects the whole body

探究呼吸如何影响全身

Take your awareness through the body (as above) and notice the subtle effect that your breathing has on each part of the body (e.g., legs, feet, even the finger tips).

让你的觉察扫描全身（如上），并留意呼吸对你身体每一部分细微的影响（例如：腿、脚，甚至指尖）。

As an alternative, you may wish to stay with a broad awareness of your whole body and then explore the effects of the breathing.

作为另一种选择，你也许想停留在对整个身体的觉察中，然后探究呼吸的影响。

Let a sensation of ease and wellbeing come to you with each in-breath, and let go of unease and tension with each out-breath. (If you wish you can experiment with images that, for you, represent wellness and relaxation during in- and out-breath.)

每次吸气时，让轻松和健全的感觉接近你；每次呼气时，让紧张和压力离开你。（如果你愿意，在吸气和呼气时，你可以想起对你来说代表健康和放松的图像。）

Bringing kindness into the awareness of the body

将善意带入对身体的觉察

Start the practice by becoming aware of your body (as above). But this time consciously bring an attitude of kind awareness into your experience. This does not mean trying to change your sensations, though. It rather means that you aim to receive all experiences as they are, yet welcome them with a kind openness and receptivity.

开始时，先扫描身体（如上）。但这一次有意识地将善意带入你的体验。然而，这不是要改变你的感受。它意味着，你致力于如实接纳所有的体验，并用善意的开放态度来欢迎和容纳它们。

Then sit quietly for a few minutes and notice if there is a quality of kindness in your experience.

然后，静坐几分钟，留意你的体验中是否含有友善的品质。

Experiencing the body with an intention of well-wishing

带着良好的祝愿体验身体

Start by going through your body (using kind awareness as above), occasionally adding the phrase, ‘may I be well’. (Don’t mechanically repeat the phrase, but give yourself time to explore the actual feeling tone connected with the well-wishing.)

先扫描身体（如“将善意带入对身体的觉察”），并有时说：“愿我健康”。（不要机械地重复这个短语，给自己时间探究伴随这个祝愿的实际情感。）

After a while, gently allow your good will to radiate into your surroundings, perhaps saying to yourself, ‘may my family and friends be well’ (my neighbours, doctors, and people further away).

过了一会，温柔地允许你的善意拓展到你的周围，也许和自己说，“愿我的家庭和朋友们健康”（我的邻居、医生和远方的人们）。