| 时间 | 英文 | 中文 |
|---|---|---|
| [00:06] | [soft music playing] | |
| [00:09] | [birds chirping] | |
| [00:13] | [tree] Hmm. | |
| [00:16] | [Andy] Do you ever experience thoughts that make you feel bad about yourself? | 你有没有经历过让自己愧疚的想法？ |
| [00:20] | [tree] Hmm. | |
| [00:21] | [Andy] Do you ever find that you’re giving yourself a hard time | 有没有陷入自责 |
| [00:25] | or having feelings of self-doubt? | 或是自我怀疑的时候？ |
| [00:28] | And do you ever experience these thoughts or feelings about other people, | 你有没有对他人 有过这样的想法或感觉 |
| [00:32] | which in turn, make you feel bad about yourself? | 使得你因此感到愧疚？ |
| [00:35] | [grunting] | |
| [00:37] | In this episode, we’re going to explore judgment, | 我们本集要探索批判 |
| [00:40] | the judging mind, | 批评的思维 |
| [00:42] | resentment towards oneself and towards others, | 对自己的憎恨 以及对他人的憎恨 |
| [00:46] | how we can let go of that | 我们如何放下憎恨 |
| [00:47] | so that we can live with a greater sense of love and kindness | 好活出充满慈爱的感觉 |
| [00:51] | not only for ourselves but also for those around us. | 不只是对自己，对身边的人也是如此 |
| [00:54] | [soft music continues] | |
| [01:03] | Hi, I’m Andy, and welcome to Headspace Guide to Meditation. | 嗨，我是安迪 欢迎来到《冥想正念指南》 |
| [01:15] | So over the past ten years or so, being at Headspace, | 过去十年左右 我们在Headspace公司 |
| [01:19] | we’ve received tens of thousands of letters, of messages, | 收过数万封信件和讯息 |
| [01:22] | different people writing in saying the impact meditation’s had on their life. | 各式各样的人写信告诉我们 冥想对他们的生活产生多大的改变 |
| [01:27] | And there are a number that really sort of still stand out in my mind. | 有些人的故事让我印象深刻 |
| [01:31] | A few years back, a lady wrote in telling me about her experience | 几年前，有位女士写了她的经验 |
| [01:35] | as a young woman in her late 20s, | 她在快30岁的时候 |
| [01:39] | newly married and finding out that her husband had had an affair. | 刚结婚，却发现老公外遇 |
| [01:43] | -They separated. They eventually divorced. -[woman sobbing] | 他们分居，后来离婚了 |
| [01:47] | And she was describing to me | 她向我描述她的内心历程 |
| [01:49] | how she had gone through the next 40 years of her life, holding on to this feeling of resentment. | 往后的40年，她都紧抓著憎恨感不放 |
| [01:58] | She’d come to meditation in her early 70s | 她70岁出头才尝试冥想 |
| [02:01] | and soon after she started to see a change in this conversation. | 她很快就注意到 心中憎恨想法的改变 |
| [02:07] | It’s not that it stopped all of a sudden, | 并不是突然间停止 |
| [02:09] | and it’s not that she didn’t feel resentful. | 也不是她突然不恨了 |
| [02:11] | But over a period of time, it started to change. | 但经过一段时间，事情开始有了变化 |
| [02:15] | And towards the end of the letter, she described this really incredible day, | 她在信的结尾描述了很棒的一天 |
| [02:20] | where for the first time in over 40 years, | 她这40多年来 |
| [02:25] | she realized that she’d gone a whole day | 第一次意识到她一整天 |
| [02:29] | without thinking about her ex-husband, | 都没有想到… 她的前夫了 |
| [02:33] | without holding on | 也没继续紧抓著 |
| [02:35] | to those feelings of hurt or betrayal. | 那些受伤或背叛的感觉不放 |
| [02:38] | [birds chirping] | |
| [02:39] | The idea, one, that we could hold on to something | 我们长久以来 |
| [02:42] | for this long in life, and of course, | 放不下一件事情的想法，当然 |
| [02:44] | we all do at times hold on to things in life, | 每个人偶尔都会有放不下的事情… |
| [02:47] | but also the idea that we can let go of it, | 但我们也知道可以选择放下 |
| [02:51] | that we can release it. | 可以释放它 |
| [02:52] | It doesn’t matter how long we’ve experienced it for, | 不管我们经历的时间多久 |
| [02:55] | and it doesn’t matter how deep those feelings go. | 也不管这些感受有多深 |
| [02:59] | It’s a great reminder that meditation can provide this space, | 但冥想能创造出空间 |
| [03:03] | this environment where we can learn to let go of resentment. | 和环境 |
| [03:08] | -[birds chirping] -[wind whooshing] | 让我们学会放下憎恨 |
| [03:10] | The mind is constantly judging, comparing, being critical | 大脑不断在批评、比较、批判 |
| [03:15] | about ourselves and about others. | 自己和别人 |
| [03:18] | And because of that, we’re caught up in this tension | 正因此… |
| [03:21] | between how things actually are in this moment | 我们陷入了事情当下的情况 |
| [03:24] | and how we think they should be, how we’d like them to be. | 以及认为事情该如何 或希望变得如何的紧张关系中 |
| [03:28] | We’re constantly engaged in this kind of inner chatter, | 我们不断进行这样的内部对话 |
| [03:31] | beating ourselves up or constantly blaming others. | 自责，或老是责怪他人 |
| [03:36] | And so we miss that opportunity | 所以我们错过了 |
| [03:38] | to embrace the mind as it is, to make friends with the mind. | 拥抱心智、与心智交朋友的机会 |
| [03:47] | So up until this point in the series, | 在本集之前，我们一直专注在 |
| [03:49] | we’ve been focused very much on not being so distracted, | 减少分心 |
| [03:53] | not being so overwhelmed, learning how to be more focused, | 不要被淹没，学会如何更加专注 |
| [03:57] | more present in our life. | 更活在当下 |
| [03:59] | [soft music playing] | |
| [04:00] | That’s a really valuable skill. | 那是非常宝贵的技能 |
| [04:02] | It’s the equivalent of the sunlight that comes out in the morning after dark. | 这就等于是 天黑后出现的黎明 |
| [04:07] | We’re able to see our thoughts and feelings more clearly. | 我们能更清楚看到自己的想法和感受 |
| [04:10] | We sense a greater amount of space in our mind. | 并感觉到心智中有了更大的空间 |
| [04:15] | [birds chirping] | |
| [04:16] | But when we consider the sun in that way, it’s not only the light that it gives off. | 但当我们以那种方式思考太阳时 它散发的不只是光线 |
| [04:20] | It’s also the warmth. | 还有温暖 |
| [04:22] | And the warmth is the love, the joy, the kindness | 而温暖就是爱、喜悦、仁慈 |
| [04:25] | that, I think, all of us would like more of in our life. | 我想每个人都希望生命中 |
| [04:29] | [soft music continues] | 能获得更多温暖 |
| [04:31] | So when we sit to meditate, it’s really important we have a balance. | 我们坐下来冥想时，取得平衡很重要 |
| [04:35] | That we’re cultivating both awareness on the one hand, | 我们一方面在培养觉察 |
| [04:38] | a greater understanding of what’s happening in our mind, | 并更加了解我们的心智 |
| [04:42] | and at the same time, a sense of love, a sense of kindness | 另一方面培养爱和仁慈 |
| [04:46] | so that we’re able to work with the mind in a kinder, friendlier, more gentle way. | 这样我们就能用更仁慈 友善和温柔的方式对待心智 |
| [04:55] | So our technique for today is called “loving kindness.” | 我们今天的技巧称为慈爱 |
| [05:00] | And it’s a technique that’s been around for a couple of thousand years at least. | 这个技巧已经存在了至少两千年 |
| [05:05] | Now when practicing loving kindness, | 练习慈爱技巧时 |
| [05:07] | we use a very particular type of visualization, | 用的想像方式非常特殊 |
| [05:10] | visualizing different people in different scenarios. | 我们要想像不同的人 在不同的情况下的情况 |
| [05:13] | Sometimes it’s someone we know. | 有时是我们认识的人 |
| [05:15] | Sometimes it’s someone that we don’t know. | 有时是陌生人 |
| [05:18] | Sometimes it’s people we like, and sometimes it’s people we don’t like. | 有时是我们喜欢的人 有时是我们不喜欢的人 |
| [05:22] | And we’re focusing on this person being happy. | 我们要专心想著这个人的快乐 |
| [05:26] | Now it may sound easy, | 听来简单 |
| [05:28] | but it requires a little bit of practice, | 但这需要一些练习 |
| [05:30] | especially when we’re focusing on someone that we’re really mad at. | 尤其是当专注在我们很不爽的对象 |
| [05:36] | But this is about cultivating love and kindness in our own mind. | 但重点是在自己的心中培养爱与仁慈 |
| [05:41] | And in that process of focusing more on the happiness of others, | 而更加专注在他人快乐的过程中 |
| [05:45] | we’re actually letting go of many of the things | 我们其实能放下很多 |
| [05:47] | that cause unhappiness in our own mind. | 造成自己心中不快乐的事情 |
| [05:53] | [soothing music playing] | |
| [05:54] | Scientific research has shown regular meditation like this | 科学研究显示定期做这样的冥想 |
| [05:58] | may actually help to improve our sense of self-compassion. | 可能有助于改善对自己的同情心 |
| [06:03] | In one study, researchers at Fielding Graduate University | 菲尔丁研究院做了一项研究 |
| [06:06] | wanted to find out if practicing self-compassion meditation, | 他们想知道练习自我疼惜 |
| [06:10] | including the loving kindness technique, | 并包含慈爱技巧的冥想 |
| [06:12] | could actually reduce negative body image concerns in women. | 是否能减少女性对身材的负面看法 |
| [06:18] | What they discovered | 他们发现 |
| [06:20] | was that participants overwhelmingly developed a more accepting image of their bodies. | 受试者对自己身材的接受度大幅提高 |
| [06:26] | They also reported | 他们也发现 |
| [06:27] | that it lessened the constant stream of negative thoughts, | 冥想减少了平时常有的负面想法 |
| [06:31] | helping them to relate to themselves | 并帮助她们用更加温柔 |
| [06:33] | with a greater sense of tenderness and kindness. [soothing music continues] | 和仁慈的方式对待自己 |
| [06:39] | So let’s just take a moment to pull this all together now, | 我们花点时间统整一下 |
| [06:42] | and I’ll guide you through the meditation. | 我会引导你冥想 |
| [06:44] | [relaxing piano music playing] | |
| [06:46] | So, as always, take a moment to get comfortable, | 一如往常，花点时间找到舒适的姿势 |
| [06:49] | sitting down, lying down. As long as the back is fairly straight, | 坐著还是躺著都可以 只要背部自然挺直就好 |
| [06:53] | it doesn’t matter too much. | 坐姿或躺姿都可以 |
| [06:54] | And remember, as always, you can do this eyes open, eyes closed, | 老话一句，眼睛要张开或闭著都可以 |
| [06:58] | whatever feels most comfortable, but do try and find a space | 找到自己最舒适的方式就好 |
| [07:01] | where you’re not gonna be physically disturbed | 但尽量找接下来几分钟的时间 |
| [07:04] | for the next few minutes or so. | 肢体上不会受到干扰的地方 |
| [07:05] | [phone buzzing] | |
| [07:07] | So as you’re getting comfortable, as you’re getting settled, just remember, | 调整舒适的姿势时，我要提醒一下 |
| [07:11] | the mind’s gonna continue to think, the mind will get distracted. | 你的思绪会继续飘、心智会受到干扰 |
| [07:15] | It doesn’t mean you’ve done something wrong. | 这不代表你做错了什么 |
| [07:17] | It doesn’t mean you need to change anything. | 也不代表你需要改变什么 |
| [07:19] | Once you realize the mind’s wandered, | 一发现思绪飘走了 |
| [07:21] | just letting it go and coming back to the visualization again. | 只要放掉它，再回来继续想像就好 |
| [07:25] | And remember with visualization, | 进行想像技巧要记住 |
| [07:28] | when it comes to effort, less is more. | 少即是多，不需要刻意想像 |
| [07:30] | We don’t have to try really hard to imagine the perfect picture. | 我们不需要努力想像完美的画面 |
| [07:35] | Sometimes the picture’s just not that clear in our mind, | 有时候我们脑海里的画面不清晰 |
| [07:38] | and that’s okay. | 那也没关系 |
| [07:39] | This exercise is more about the feeling rather than the clarity of the picture. | 这次的练习重点在于感受 而非画面的清晰度 |
| [07:44] | The picture will get clearer over time, | 随著练习的累积，画面会越来越清楚 |
| [07:46] | but for now it’s enough to just focus on that feeling that comes about | 现在专注在想像中的人 |
| [07:51] | when we imagine that person in our mind. | 带给你的感受就够了 |
| [07:54] | [music stops] | |
| [07:56] | So just starting in the usual way. | 我们从平常的方式开始 |
| [07:59] | So eyes open, a nice, soft focus and just aware of the space around you. | 先将眼睛张开，眼神要徐缓但专注 留心周遭环境 |
| [08:06] | And just maintaining that soft focus with the eyes, | 保持… 徐缓但专注的眼神 |
| [08:11] | just taking some big, deep breaths, breathing in through the nose… | 做几次深长的呼吸，用鼻子吸气 |
| [08:18] | and out through the mouth. | 用嘴巴吐气 |
| [08:21] | So as you breathe in through the nose, | 用鼻子吸气时 |
| [08:24] | just noticing how the lungs fill with air, the chest expanding. | 感受肺部充满空气，胸部扩张 |
| [08:31] | And as you breathe out through the mouth, | 用嘴巴吐气时 |
| [08:35] | just feeling | 感受… |
| [08:37] | the muscles in the body | 身体的肌肉 |
| [08:40] | relax and let go. | 放松下来 |
| [08:43] | Just one more time, breathing in through the nose. | 最后一次，用鼻子吸气 |
| [08:49] | And as you breathe out through the mouth, just gently closing the eyes. | 用嘴巴吐气时，轻闭双眼 |
| [08:57] | And before you do anything else, just take a moment to pause… | 做其他事情之前，再停留一点时间 |
| [09:04] | to enjoy that feeling… | 享受这种… |
| [09:08] | of having stopped, not thinking about the mind, | 停下来，不去思考的感觉 |
| [09:11] | not thinking about anything in particular, | 不思考任何特定的事情 |
| [09:14] | just pausing… | 就只是停下来 |
| [09:17] | enjoying the feeling of being still. | 享受平静的感觉 |
| [09:24] | And as you sit or lie there, just feeling the weight of the body… | 不管你是坐著或躺著 感受身体的重量 |
| [09:30] | being supported by the seat or the floor beneath you. | 由座位或地板支撑著 |
| [09:38] | Perhaps starting to notice the sounds around you. | 也许开始注意到周围的声音 |
| [09:43] | So just settling into that space. | 让自己在空间里感到自在舒适 |
| [09:53] | And use this opportunity, as always, just to | 像平常一样，也利用这次机会 |
| [09:58] | check in with the body. | 观察身体的感觉 |
| [10:01] | Notice if there’s a… a feeling of heaviness or lightness in the body today. | 今天的身体是沉重还是轻盈的？ |
| [10:15] | A feeling of restlessness or stillness. | 感到平静或是躁动不安？ |
| [10:24] | So just getting a sense of how the body feels | 就只是感受 |
| [10:28] | and beginning to notice that rising and falling sensation | 身体有什么感觉，并开始注意 |
| [10:33] | of the breath. | 呼吸的起伏 |
| [10:35] | We’re just gonna stay with that feeling | 我们先停留在这里 |
| [10:40] | for a few moments. | 感觉一下 |
| [10:42] | It’s a very general, soft focus. | 用徐缓但专注的方式 |
| [10:46] | Just noticing where in the body you feel that movement… | 观察身体的哪一个部分 |
| [10:54] | that rising and falling sensation. | 有起伏的感觉 |
| [11:14] | So we’re just settling the body, | 让身体 |
| [11:16] | settling the mind. | 和心智沉淀下来 |
| [11:19] | Again, if you find the mind’s wandered off, | 如果你发现心思乱飘 |
| [11:21] | just acknowledging that, letting it go, | 只要承认并放掉思绪 |
| [11:25] | and gently coming back to the breath again. | 再慢慢回到呼吸上 |
| [11:32] | And then I’d like you to begin by picturing yourself | 现在开始想像自己 |
| [11:37] | sitting, lying somewhere that you find really relaxing. | 在某个地方躺著或坐著 你感到非常放松 |
| [11:43] | It’s a place that energizes you, that refreshes you. | 那是个让你活力充沛的地方 |
| [11:49] | And picturing yourself | 想像你自己 |
| [11:52] | sat there or lying there… | 在那里坐著或躺著 |
| [11:56] | I’d like you to imagine… | 想像… |
| [11:59] | in the middle of the body, | 身体中央 |
| [12:02] | almost sort of a little speck of sunlight | 有一点阳光 |
| [12:06] | that just begins to grow outward. | 开始往外扩大 |
| [12:11] | And as you watch | 你看著… |
| [12:13] | that sunlight, that sunshine expanding outward in every direction… | 那道阳光往四面八方扩张时 |
| [12:21] | you see yourself looking… | 你看到… 自己看起来 |
| [12:26] | a little more relaxed… | 更加放松 |
| [12:29] | a little more at ease. | 更加自在 |
| [12:33] | You see yourself starting to smile. | 你看到自己开始笑了 |
| [12:39] | Letting go… | 放下… |
| [12:42] | of any inner chatter. | 内心嘈杂的声音 |
| [12:45] | Letting go of any tension in the body or in the mind. | 放下身心的任何紧绷感 |
| [12:53] | And you continue in that way… | 你继续用这样的方式想像 |
| [12:58] | until in that image in your mind, | 直到心目中的那个画面 |
| [13:02] | you simply couldn’t look | 已经达到… |
| [13:04] | any happier, any more at ease. | 最开心、最自在的样子 |
| [13:08] | And in that moment, you can just let that image go, | 这时可以放下这个画面了 |
| [13:13] | and in its space this time, | 在那个空间里，这一次 |
| [13:16] | picturing someone close to you, someone you care for. | 想像一位与你很亲近、你关心的人 |
| [13:21] | And in just the same way, you imagine them | 用一样的方法去想像那个人 |
| [13:24] | sitting somewhere you know that they’d enjoy, | 坐在他们会乐在其中 |
| [13:27] | you’d know they’d find relaxing. | 你知道他们一定会觉得放松的地方 |
| [13:32] | And we’re gonna watch that same speck of sunlight | 我们要看著同样的小阳光 |
| [13:36] | in the middle of the chest, in the middle of the body. | 位在那个人的胸口中央和腹部 |
| [13:39] | It just begins to expand outward in every direction. | 阳光开始… 向四面八方扩张 |
| [13:46] | And as it fills their body… | 充满那个人的全身 |
| [13:51] | it just begins to bring a sense of ease and happiness to that person. | 对方开始感到自在和快乐 |
| [14:01] | As you watch, you see any tension | 你看著每一处的紧绷 |
| [14:04] | beginning to melt away. | 开始融化殆尽 |
| [14:09] | You see the shoulders drop. | 你看见肩膀放松下沉 |
| [14:13] | See the person beginning to smile. | 对方开始微笑 |
| [14:18] | Essentially looking increasingly relaxed and happy. | 看起来非常放松 而且很快乐 |
| [14:27] | And again, allowing that feeling to remain | 再次让那种感觉停留 |
| [14:31] | but letting go of the image | 但放掉这个画面 |
| [14:33] | and, this time, replacing it with that person, | 这次换成一位… |
| [14:37] | who for whatever reason, | 不知道什么原因 |
| [14:39] | you might be having difficulty communicating with right now. | 但你就是跟他难以沟通的人 |
| [14:44] | But in just the same way, we imagine that same spark of light, | 用一样的方式想像那团光线 |
| [14:49] | speck of sunshine in the middle of the chest, | 那一点阳光位在胸口中央 |
| [14:52] | the middle of the body. | 和腹部 |
| [14:53] | And we just watch | 我们看著… |
| [14:55] | as it begins to expand outward in every direction. | 阳光开始向四面八方扩张 |
| [15:02] | And we see that person begin to relax. | 我们看到那个人开始放松 |
| [15:09] | We see them looking more at ease. | 对方看起来更加自在 |
| [15:15] | We see them begin to look happy. | 看到他们开始变得快乐 |
| [15:18] | If thoughts arise in the mind, | 如果现在有想法浮现 |
| [15:20] | just allow the thoughts to come and go. | 让思绪来来去去就好 |
| [15:24] | Staying with the visualization just for a moment longer… | 在这幅想像中再停留一下 |
| [15:29] | until it appears as though that person couldn’t look any happier. | 直到这个人再快乐不过了 |
| [15:37] | And in that moment, we let the image go… | 这时，我们放掉这个画面 |
| [15:41] | but we allow the feeling to remain as we come back to that feeling of weight | 但让感觉持续停留，感觉身体的重量 |
| [15:48] | and of contact in the body | 和接触的感觉 |
| [15:51] | just pressing down against the seat or the floor beneath us. | 往下沉 沉到座位或地板上 |
| [16:02] | Coming back to any sounds around you. | 回到你周遭的声音 |
| [16:11] | And whenever you feel ready, | 等你准备好 |
| [16:14] | you can just gently open the eyes again. | 再轻轻地 张开眼睛 |
| [16:21] | And before moving, | 在你移动前 |
| [16:23] | just taking a moment. Notice how the mind feels. | 停留一下，观察自己心理的感受 |
| [16:28] | Notice how the body feels. | 和身体的感受 |
| [16:31] | Resist any temptation to judge | 抵挡任何想要批评… |
| [16:36] | the exercise we’ve just done. | 这次练习的诱惑 |
| [16:39] | Know that it’s only through practice | 只要知道 |
| [16:43] | that we get more comfortable in training | 唯有透过练习 我们才能更加自在地训练 |
| [16:46] | this feeling, this quality of mind. | 这种感觉和觉察 |
| [16:50] | But that, in time, it’s possible | 假以时日，有可能 |
| [16:53] | to not only feel that for ourselves, for others | 不只是自己能感觉到 |
| [16:56] | but also those people who we are really struggling with | 在他人，甚至是那些 |
| [17:00] | in our life. [uplifting music playing] | 与我们合不来的人身上也能感觉到 |
| [17:03] | And as always, just plant the intention to carry this quality of mind | 一如往常，用意念将冥想中的觉察 |
| [17:07] | from your meditation into whatever and wherever you’re going next. | 带入日常生活中 |
| [17:13] | [uplifting music continues] | 不管你接下来要做什么、要去哪里 |
| [17:18] | So hopefully, at some stage during that exercise, | 希望你在练习的某个阶段 |
| [17:22] | you were able to let go of that judgmental, | 你成功放下了批评 |
| [17:24] | critical thinking mind | 和批判性思考的思维 |
| [17:26] | and instead able to feel that sense of unconditional love. | 取而代之的是 能够感觉到那种无条件的爱 |
| [17:31] | The truth is, the more we practice this exercise, | 事实是，这个练习做得越多 |
| [17:33] | the more we start to feel it not only for ourselves | 我们就越能感觉到慈爱 不只是自身的 |
| [17:36] | but for those around us as well. | 对周遭的人也是如此 |
| [17:39] | And my hope is that you’ll join us for the next episode | 希望你可以继续收看下一集 |
| [17:43] | where we’ll be looking at physical discomfort, | 我们将探讨 |
| [17:46] | at pain and illness, | 身体不适、疼痛和疾病 |
| [17:47] | and how we can use meditation | 以及如何运用冥想 |
| [17:50] | to better manage and cope with those difficulties | 更加去好好处理和应对 |
| [17:53] | and challenges in our life. [electronic music playing] | 生活中的困难以及挑战 |