第四季极速前进的嘉宾:如何冥想:十条重要的建议

来源:百度文库 编辑:偶看新闻 时间:2024/03/30 00:01:20

为何要冥想?一方面,冥想是一个工具。它可以帮助我们对抗压力,保持机体的健康、减轻长期性的疼痛、还可以让我们的睡眠更好、感觉更幸福、更宁静、让我们关注当下。但在更深层次的意义上,冥想是通向未知的途径。它可以帮助我们去了解自身的神秘。

When you start meditating, you will notice how unruly the mind is. I remember being quite shocked by this! I noticed that my mind was all over the place. Profound thoughts about my past or future jostled with mundane thought clips about what groceries I needed to buy. Some time afterwards I would come too and notice that I had spend 15 minutes running a painful memory over and over. It was like sitting in a crazy cinema!

当你开始冥想的时候,你将发现意志是那么的狂放不羁。我记得自己被此情况所震惊!我发现自己的心神七零八落,到处都是。对过去和未来的深刻思考与诸如我需要买些什么杂货的平凡的思想片断交织在一起。过后的一段时间我重新来过,发现自己已经一遍遍闪现那些痛苦的回忆长达15分钟了。这就像坐在一个疯狂的电影院里。

So, if you’re starting out with meditation, please don’t beat yourself up about your wild mind. It is a natural condition. In time you will learn to work kindly with the barrage of thoughts and you will some clarity and peacefulness.

所以,如果你开始冥想,请不要被自己狂野的心神打败。这是一个自然的情境。最后你将学会温和的处理思想的阻隔,获得清晰平和。

Here are some simple tips on how to start meditating. Maybe those of you who already practise meditation could please add your comments of what has worked for you.

以下是一些如果开始冥想的小贴士。希望那些已经实践冥想的人发表自己成功的建议。

1. Posture

1.姿势

Whether you sit on a chair or cross-legged on the floor, make sure that your spine is upright with head up. If you are slumped your mind will drift. Mind and body are intertwined. If your body is well-balanced, your mind will also be in balance. To straighten up, imagine that your head is touching the sky.

不管你是坐在椅子上还是盘腿坐在地板上,一定要保证抬头挺胸。如果你倒下来了,你的思绪就会漂移。思绪和身体是相互交织在一起的。如果身体保持平衡,你的思绪也将保持稳定。直坐,想像着头顶触摸着天空。

2. Eyes

2.眼睛

Try and keep you eyes open. Open eyes allow you to be more present. Just lower your eyes and let your gaze be sort. If you close your eyes you will be more likely to drift away on thoughts and stories. However, it’s important to do what is comfortable for you. Some people find closing their eyes much more effective. It’s good to experiment and see what feels best for you.

尽量保持睁着眼睛。睁着眼睛可以让你更关注当下。只要降低你的眼睛,注视在某一点上。如果闭上了眼睛,你更可能思绪漂移,胡思乱想。然而,适合自己的才是最重要的。一些人发现闭上眼睛更加有效。可以先做个试验,看下哪种方式最适合你。

2. Focus

2.集中注意

In ordinary consciousness we are hardly ever present. For example, sometimes we drive the car on autopilot while being preoccupied with thoughts. Suddenly we arrive at our destination and don’t remember anything about the drive!

在通常的意识里,我们几乎不关注当下。比方说,有时我们自动驾驶着车辆,一边全神贯注地想着事情。在不知不觉间突然到达了目的地。

So, meditation is a wonderful way of waking up to our life. Otherwise we miss most of our experiences because we are somewhere else in our mind! Let’s take a look at what focus is. In ordinary life, we tend to equate focus with concentration. That’s like using the mind like a concentrated beam of light. But in meditation, that kind of mind isn’t helpful. It’s too sharp and edgy. To focus in meditation means to pay soft attention to whatever you place in the centre of awareness. I suggest using the breath as a focus. It’s like a natural door that connects ‘inside’ and ‘outside’. Zen Master Toni Packer says:

所以,冥想是认识生命的一个极好的方式。另外,因为在我们的心目中我们总是身处他处,所以我们会回想多数自己的经历。让我们看下什么是焦点。在日常生活,我们常把焦点等同于专心。就像集中焦点的一束光那样思考。但冥想的时候,这样做并没有多大帮助。这样太尖锐。冥想时的焦点意味着要温和地把注意力放在意识的中央。禅宗大师托尼·帕克说:我建议运用吸纳来聚焦。就像在内在世界与外在世界之间搭起一扇自然之门。

Attention comes from nowhere. It has no cause. It belongs to no one

注意力来自于虚无。它没有原因。它不属于某个人。

3. The breath

3.吸纳

Paying attention to the breath is a great way to anchor yourself in the present moment.

注意吸纳是一种把自己固定在当下的很好的方法。

Notice your breath streaming in and out. There’s no need to regulate the breath – just let it be natural.

注意你的呼吸。没有必要调整它——只要自然就可以。

4. Counting you breath

4.统计你的呼吸

If you are having difficulties settling, you can try counting the breath – which is an ancient meditation practice. On your outbreath, silently count “one”, then “two”, and up to “four”. Then return to “one”. Whenever you notice your thoughts have strayed far away or you find yourself counting “thirtythree”, simply return to “one”. In this way, “one” is like coming home to the present moment. It’s good to return without a backward glance.

如果你没有办法落定,你可以试着去计数自己的呼吸——这是一种古老的冥想修行。当你呼气的时候,静静地记为“一”,接着记为“二”,记到“四”后,再重新从“一”开始。一旦你意识到自己的思绪偏离甚远或者发现自己已经数到“三十”了,那就再重新从“一”开始来过。这样,“一”就意味着回到当下的原点。这样就可以不用回头看就可以重新回到最初。

5. Thoughts

5.思想

When you notice thoughts, gently let them go by returning yous focus to the breath. Don’t try and stop thoughts; this will just make you feel agitated. Imagine that they are unwelcome visitors at your door: acknowledge their presence and politely ask them to leave. Then shine the soft light of your attention on your breath.

当你注意到自己的想法,轻轻地回到关注自己的吸纳上,把思绪放天。不要试着去停止思想;如果这样,你只会感觉更激动。把他们想像成不受欢迎的拜访者:承认他们的到来并礼貌地让他们离开就可以了。然后再轻轻地回到自己的呼吸上来。

6. Emotions

6.情绪

It’s difficult to settle into meditation if you are struggling with strong emotions. This is because some emotions tend to breed stories in the mind. Especially anger, shame and fear create stories that repeat over and over in the mind. Anger and shame make us keep looking at past events of the past. Fear looks at the future with stories that start with, “What if…”

如果正与强烈的情绪抗争,你是很难进入冥想情境中去的。这是因为某些情绪很容易在你的意识中产生出故事情节。特别是愤怒、羞愧和恐惧等情感会让情节一遍遍在脑海中闪现。愤怒和羞愧让我们不停地回想过去事情的情节。而恐惧则让我们对未来做出许多种假定的设想。

The way to deal with strong emotions in meditation is to focus on the body feelings that accompany the emotion. For example, this could be the tight band of fear around the chest or the hot roiling of anger in the belly. Let go of the stories and refocus on your body. In this way you are honouring your emotions but not becoming entangled in stories.

处理强烈情感的方法就是把注意力放在伴随这些情绪的身体感受上来。例如,有可能是紧紧环绕胸腔的恐惧,也可能是腹部热烈翻滚的愤怒。放下那些情节,重新集中到身体上。这样,你既尊重了自己的情绪,又不会陷入那些情节之中。

7. Silence

7.宁静

Silence is healing. I know that there are is a lot of ‘meditation music’ around, but nothing beats simple silence. Otherwise the music or sounds on the tape just drown out the chatter in your mind. When we sit in silence we actually get to experience what our mind is doing. There is steadiness and calmness that comes from sitting in silence. In time outer and inner silence meet and you come to rest in the moment.

宁静是疗养。我知道有很多的冥想音乐,但都敌不过简单地宁静。那些声音和音乐只是把脑中的思绪淹没了。当我们静坐下来,我们还是要经历脑中所想的一切。静坐下来,你就能体会到那种稳定和静谧。当外在的平静和内心的安宁统一的时候,你就真正栖息在了当下。

8. Length

8.长度

Start with 10 minutes and only sit longer if you feel that that is too short. Don’t force yourself to meditate longer if you are not ready to do that. In time you might like to extend your meditation to 25 minutes. That’s a length that allows you to settle your mind without causing too much stress on your body. Most importantly, shrug off any ‘shoulds’. Some people enjoy sitting for an hour at a time. Others find that they can’t sit longer than 10 minutes. Do what feels right for you!

开始的时候可以先静坐10分钟,直到你感觉对你来说时间太短的时候再坐的久些。如果你还没有为些做好准备,不要强迫自己冥想太久。最终你可以希望把时间延长到25分钟。这个时间长度可以在不对身体造成太多压力的情况下把心绪安定下来。最重要的是,摆脱任何可能性。有些人喜欢一次静坐一个小时。另外一些人发现静坐10分钟都有困难。做适合自己的就可以了!

9. Place

9.地方

It’s lovely to create a special place to sit. You can even make a shrine or an altar that you can face when you sit in meditation. You might like to place a candle on your altar and objects that have meaning to you. It’s lovely to find objects for your altar as you walk. Maybe you find stones, or seashells, or flowers that speak to you.

创造一个静坐的特别的地方是一件令人愉快的事情。你甚至可以制作一个神龛或者祭坛,这样当你冥想的时候就可以面对它们而坐。你可以在祭坛上插一支蜡烛或放些其他对你有意义的物件。当你漫步的时候为祭坛找寻物件是令人愉悦的。也许是一些石块,或者是贝壳,或者与你对话的花朵。

10. Enjoyment

10.享受乐趣

Most of all it’s important to enjoy meditation. You might like to try sitting with a hint of a smile. Be kind to yourself. Start sitting just a little each day. It’s helpful to establish a daily habit.

最重要的一点就是要去享受冥想的乐趣。你可能喜欢试着面带微笑静静地坐着。善待自己。开始每天静坐一会儿。这样有利于建立良好的日常习惯。