| 时间 | 英文 | 中文 |
|---|---|---|
| [00:05] | [soft music playing] | |
| [00:09] | [Andy] What’s preventing you from experiencing peace of mind | 你现在的生活中 |
| [00:12] | in your life right now? | 有什么阻挠著你追求内心的平静？ |
| [00:14] | And what’s standing in your way of achieving your limitless potential? | 还有什么阻碍你发挥无限潜能？ |
| [00:19] | I think when we hear these questions, we might immediately go | 我们听到这些问题时 可能会立刻想到 |
| [00:23] | to our environment, our circumstances, our situation, | 我们的周遭环境、处境和情况 |
| [00:27] | maybe our job or our relationship. | 也许想到工作或人际关系 |
| [00:30] | It could be our physical health or our mental health. | 可能是生理或心理的健康问题 |
| [00:33] | And we may assume that to have peace of mind | 我们或许会假设拥有平静的内心 |
| [00:36] | to achieve what we’d like to achieve in our life | 以达到我们想追求的目标 |
| [00:39] | is dependent on those things all being in the right place. | 取决于那些阻碍全都迎刃而解 |
| [00:44] | But there’s a possibility that we can experience inner peace, | 但我们有可能体验到内在的平静 |
| [00:48] | even in the most challenging of situations in life. | 就算是遇到人生最大的挑战时 也能心如止水 |
| [00:53] | In this episode, we’re gonna explore one of the oldest meditation techniques | 我们本集要探讨 史上最悠久的一种冥想技巧 |
| [00:57] | called resting awareness. | 称为放松意识 |
| [00:59] | So all of the previous techniques in this series have been preparing us | 本系列之前的技巧都在帮我们准备好 |
| [01:03] | to get to this point, | 做最后这个练习 |
| [01:04] | getting us ready where we can meditate | 让我们准备好 |
| [01:06] | without focusing on anything at all. | 在不专注于任何目标时冥想 |
| [01:10] | And in doing so, | 如此一来 |
| [01:12] | we can then take that quality, bring it into our life | 我们就能将那样的觉察带到生活中 |
| [01:15] | so that we truly are able to achieve our limitless potential. | 好让我们真的能够发挥无限潜能 |
| [01:20] | [soft music continues] | |
| [01:30] | 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》 |
| [01:35] | So back in my meditation clinic in London, | 在我位於伦敦的冥想诊所里 |
| [01:37] | I had the good fortune to meet with some incredible people | 我有幸遇到了一些厉害的人 |
| [01:40] | from all different walks of life, | 他们来自各行各业 |
| [01:42] | and there was this one guy in particular who came along. He had a job as a banker. He was very successful. | 其中一位是事业有成的银行家 |
| [01:48] | I think most people would look and say, | 我想大多数的人会说 |
| [01:49] | “Hey, from a career perspective, he’s done really well.” | “以事业发展来看，他真的很成功” |
| [01:53] | But he’d fallen into a certain pattern in life where he became really stressed | 但他陷入一成不变的生活 总是备感压力 |
| [01:58] | and he was very disconnected from what he was doing. | 做什么都提不起劲 |
| [02:01] | And he assumed that his stress was coming from the pressure of his work environment. | 他以为压力来自于工作环境 |
| [02:06] | But as his meditation practice deepened, he started to realize | 但随著他的冥想练习更加深入 |
| [02:09] | that he simply didn’t want to be doing what he was doing. | 他意识到他纯粹只是 不想继续做这份工作而已 |
| [02:13] | It never even occurred to him. It sounds so obvious, right, | 看似明显，对吧？但他从来没想过 |
| [02:15] | but he’d been doing it for so long, he identified with it so strongly | 因为他都做这么多年了 工作占据了他人生很大一部分 |
| [02:20] | that he couldn’t have imagined doing something different. | 他无法想像转职做别的工作 |
| [02:23] | It didn’t fit the story in his mind. | 这与他原本想像的不一样 |
| [02:27] | So we got talking about this over time, | 我们对此探索了一段时间 |
| [02:30] | and he looked at me with a completely straight face and said, | 然后他一脸严肃地看著说 |
| [02:33] | “I’d like to be a gardener.” | “我想当园丁 |
| [02:34] | [birds chirping softly] | |
| [02:36] | “I’ve always dreamed of just being kind of closer to the earth, | 我一直梦想要更接近大地之母 |
| [02:39] | being in nature.” | 接近大自然” |
| [02:40] | He said, “That’s the thing that moves me.” | 他说：“那是会让我感动的事” |
| [02:43] | And this was a big, big step to let go of that story, | 这是放下原本想像的一大步 |
| [02:46] | to venture beyond it, to trust that inner choir. | 探索更多的可能性 信任内在那个安静的声音 |
| [02:51] | His family thought he was crazy. His colleagues thought he was crazy. | 他的家人和同事都认为他疯了 |
| [02:55] | At times he said he wondered himself if he might be crazy, but he did it. | 有时他也觉得自己应该疯了吧 但他还是办到了 |
| [02:59] | He gave up a hugely successful career of 20 years overnight, | 他在一夕之间放弃了 20年来做得有声有色的工作 |
| [03:03] | changed his job, and when I last saw him, he said he’d never been so happy | 并转职了，我上次见到他时 他说他这辈子没有那么快乐过 |
| [03:07] | and that that happiness was less about giving up a life | 而那种幸福感主要不是源自于 |
| [03:10] | that didn’t feel fulfilling | 放弃了没有成就感的生活 |
| [03:12] | and more about getting in tune with that which felt right. | 而是去做感觉对了的事情 |
| [03:17] | It’s so easy to feel trapped or even imprisoned by our own thoughts, | 我们很容易受困或囚禁于自己的想法 |
| [03:21] | our self-imposed boundaries, | 自己的设限 |
| [03:23] | limitations, | 和限制中 |
| [03:25] | but meditation offers us the possibility to let it all go, | 但冥想给我们放下一切的机会 |
| [03:29] | to find the courage to step out with a free and spacious mind | 找到用自由、开阔的心胸 踏出去的勇气 |
| [03:32] | in every area of life. Not just work, but to dare to go beyond | 去面对生活的各方各面，不只是工作 |
| [03:36] | outside of our comfort zone | 而是能放胆踏出舒适圈 |
| [03:38] | and to consider our potential in the world. | 并去思考我们在世上 |
| [03:41] | [soft music continues] | 能发挥什么样的潜能 |
| [03:45] | So in order to explore this idea of limitless potential, | 为了探索这个无限潜能的想法 |
| [03:49] | whether we think about it as | 不管我们认为这是… |
| [03:52] | peace of mind within ourselves, | 内心的平静 |
| [03:54] | or whether we think about it as something we apply in the world, | 或是可以应用到世界上的事 |
| [03:58] | we need to do this with an open mind, a curious mind, and a vulnerable mind too. | 我们都要保持一颗 开放、好奇和脆弱的心才做得到 |
| [04:04] | And to do that, we need a bit of courage. We need a bit of confidence, | 要做到这一点，我们就需要一点勇气 |
| [04:07] | but confidence is a… a funny thing. | 我们需要一点自信，不过呢 自信这东西很有意思 |
| [04:10] | I think often we assume it’s about | 我想我们常认为 |
| [04:13] | repeating a story | 自信就是重复 |
| [04:15] | or strengthening a story in the mind over and over again. | 或一次次强化我们 在脑中告诉自己的故事 |
| [04:18] | And one that, you know, maybe makes us look good or feel really good. | 一个让我们很有面子 或感觉良好的故事 |
| [04:23] | But the problem here is when we have an artificial confidence like this, | 但这么想的问题是 这种刻意营造的自信背后 |
| [04:28] | it’s always tinged with fear. | 总还是隐约带著恐惧 |
| [04:31] | But what happens if it lets us down? What happens if we lose the story line? | 如果那让我们失望了呢？ 如果我们失去了那个故事呢？ |
| [04:36] | What happens if a bit of self-doubt creeps in? | 万一升起一丝自我怀疑又怎么办？ |
| [04:40] | But there’s another kind of confidence. | 但还有另外一种自信 |
| [04:42] | I guess you could call it a quiet confidence. | 可以称之为本然的自信 |
| [04:46] | It means letting go of all that stuff, the old story lines, | 意思是要放下以前的那些故事 |
| [04:51] | and when we let go of that, | 一旦放下了 |
| [04:53] | we experience something else. We experience vulnerability, | 就能体验到其他感受，例如脆弱感 |
| [04:57] | a sense of uncertainty, of openness. | 不确定感、开放感 |
| [05:00] | And within that somewhere, we discover this quiet confidence. | 在那些感受中 我们就能找到本然自信的存在 |
| [05:05] | Maybe it’s just a byproduct of being willing to exist | 或许这只是我们愿意放下 |
| [05:09] | without those stories in our mind. | 脑中那些故事的副产品 |
| [05:13] | So in order to explore this idea of limitless potential, | 为了探索这个无限潜能的概念 |
| [05:17] | whether it’s in our mind or outside in the world, | 不管是在我们的心中还是外在的世界 |
| [05:21] | it’s really important that we approach it with an open mind, | 我们都必须抱持开放的心态 |
| [05:25] | a curious mind, and also a little bit of courage. | 充满好奇心和一点勇气去探索 |
| [05:30] | And the incredible thing is, because it’s not separate from ourselves, | 最不可思议的是 因为这与我们密不可分 |
| [05:34] | we can’t lose it. | 所以不可能会失去它 |
| [05:36] | It’s indestructible, and that’s the beauty of it. | 那是坚不可摧的 这就是它美妙的地方 |
| [05:39] | To rest with that sense of vulnerability, | 与脆弱感安然共处 |
| [05:42] | not necessarily knowing, | 带著未知的不确定感 |
| [05:43] | but at the same time being comfortable in not knowing, | 同时又能在面对未知时还怡然自得 |
| [05:47] | that’s quiet confidence. | 那就是本然的自信 |
| [05:51] | If we can go into our meditation with that frame of mind, | 如果我们能用那种心态进入冥想 |
| [05:54] | if we can carry that quality of mind into our everyday life, | 如果我们能把这种觉察 带入日常生活中 |
| [05:59] | then all of a sudden, | 那么突然间 |
| [06:01] | everything and anything is possible. | 一切都将成为可能 |
| [06:06] | The mind is as big as we can imagine it to be. | 我们想像心智有多大，它就能有多大 |
| [06:10] | And our imagination is the only thing that prevents us from experiencing that mind. | 想像力是体验那种心智的唯一阻碍 |
| [06:17] | And the same is true in life. | 人生也是如此 |
| [06:19] | Very often, it’s only the limits that we put on ourselves | 往往都是我们加诸在自己身上的限制 |
| [06:23] | that prevent us from moving forward in the direction we’d like to go. | 阻止我们往想要的方向前进 |
| [06:28] | [soft music continues] | |
| [06:31] | I’d like to introduce you to a meditation technique | 我想介绍一种冥想技巧 |
| [06:33] | called “resting awareness.” | 称为放松意识 |
| [06:36] | Now, up until this point, all of our meditation techniques | 我们之前学到所有的冥想技巧 |
| [06:38] | have had a point of focus, whether it’s the breath, | 都有专注点，无论是呼吸 |
| [06:42] | a question for reflection, | 反思问题 |
| [06:45] | a visualization. | 或是想像 |
| [06:46] | There’s always been a place to come back to. | 分心时总有能够回来的专注点 |
| [06:49] | Resting awareness is a little bit different in that way. | 放松意识不太一样 |
| [06:52] | There is no point of focus. | 这个技巧并没有专注点 |
| [06:54] | We are simply resting the mind in awareness, | 我们就只是在觉察中让意识放松 |
| [06:56] | allowing everything, | 允许一切… |
| [06:59] | thoughts, feelings, sensations, | 想法、感觉、知觉 |
| [07:02] | external sounds, and everything else to just come and go. | 外在声音和其他东西来来去去 |
| [07:08] | Now, in some ways, this really sums up that feeling | 这项技巧可以说是总结了 |
| [07:11] | of limitless potential, | 无限潜能的感觉 |
| [07:12] | that sense of space in our mind | 我们心智中的空间 |
| [07:15] | and our ability to then apply that in our life. | 以及将其运用在生活中的能力 |
| [07:21] | Now, resting awareness | 放松意识大概是 |
| [07:22] | is probably one of the oldest kinds of meditation. | 最古老的冥想方式之一 |
| [07:25] | In fact, there are probably people who experienced resting awareness | 大概早在它变成正式的技巧之前 |
| [07:28] | long before it became a formal technique. | 就有人体验过放松意识了 |
| [07:31] | Though, in some ways, it should be the easiest one. | 就某些方面来说，这应该是最简单的 |
| [07:34] | There’s nothing to do because there’s nothing to focus on, | 因为没有专注点，所以什么都不用做 |
| [07:37] | but it’s actually one of the more difficult techniques because of that fact. | 但正因此，这其实是比较困难的技巧 |
| [07:41] | There’s nothing to focus on. | 因为没有专注点 |
| [07:44] | Now, in the monastery where I trained, this was a point to work towards. | 在我受训的僧院中 这是我们必须努力达成的目标 |
| [07:48] | All of the other techniques that we’ve learned throughout this series | 我们在本系列学到的所有技巧 |
| [07:51] | have been preparing us to get to this point, | 都是在帮我们准备做这个练习 |
| [07:54] | getting you to the point where you can meditate | 让你达到不需要任何专注点 |
| [07:56] | without the need to focus on anything. | 就可以冥想的境界 |
| [07:58] | [soft music continues] | |
| [08:02] | So allowing space in our mind for creative thinking | 让心智有发挥创意思考的空间 |
| [08:06] | is often a prerequisite to achieving our limitless potential, | 这常是我们发挥无限潜能的先决条件 |
| [08:09] | and creativity is having the capacity | 创意就是能够创造出 |
| [08:13] | to produce work that’s both original and useful. | 既原创又实用的成果的能力 |
| [08:18] | So what’s the effect of practicing mindfulness on our creative thinking? | 练习创意思考的正念有什么益处呢？ |
| [08:22] | [whooshing] | |
| [08:23] | There was a research study out of Bar-Ilan and Haifa Universities in Israel | 以色列的巴伊兰和海法大学 做的一项研究发现 |
| [08:28] | that actually showed that the fluency and flexibility scores, | 流畅性和变通性分数 |
| [08:30] | which are both markers of creativity, | 这两项评估创造力的指标 |
| [08:33] | are higher in long-term mindfulness practitioners. | 在长期练习正念的人身上比较高 |
| [08:36] | [soft music continues] | |
| [08:37] | And these results, they’re consistent with the idea | 这些研究结果 |
| [08:40] | that the practice of meditation supports creativity | 与“冥想能增进创意”的概念一致 |
| [08:43] | and that creative thinking can form new neural pathways | 创意思考可以形成新的神经传导路径 |
| [08:47] | to actually become happier and more productive. | 让人变得更快乐、更有生产力 |
| [08:52] | So throughout this series, we’ve explored the science of meditation | 本系列中，我们探索了冥想的科学 |
| [08:56] | and seen how, | 看到了… |
| [08:57] | thanks to modern technology, | 多亏现代科技 |
| [08:59] | we can now better understand what’s happening to the brain, | 我们现在更加了解大脑 |
| [09:02] | to the mind before, during, and after these different meditation techniques. | 在练习各种冥想前 冥想时和冥想后发生什么事 |
| [09:08] | We’ve seen how meditation can help reduce stress and anxiety, | 我们看到冥想 能如何减轻生活中压力和焦虑 |
| [09:13] | how it can help decrease our sense of irritability | 如何减少烦躁感 |
| [09:16] | and even aggression in our life. | 甚至是攻击性 |
| [09:19] | At the same time, we’ve seen how it can increase | 同时也看到冥想 |
| [09:21] | and help cultivate the qualities of kindness and compassion in our life. | 能如何帮助我们增进并培养 仁慈和同情心 |
| [09:27] | But beyond all the science, the most important thing is how you feel | 但除了科学研究，最重要的是 |
| [09:31] | when you sit to do these meditation techniques, | 你留时间给自己 去练习这些冥想技巧时的感受 |
| [09:34] | how you can find | 你如何找到 |
| [09:36] | that sense, that quality of quiet confidence | 那种感觉、那种本然的自信 |
| [09:39] | that allows you to sit with a spacious mind, | 让你能保持宽阔的胸怀和平静的内心 |
| [09:41] | a peaceful mind, and how you can then carry that | 以及如何将这种感受带到日常生活中 |
| [09:44] | into your life to experience that limitless potential. [music fades out] | 去体验无限的潜能 |
| [09:50] | But I’m gonna guide you as I always do and show you how, | 一如往常，我会引导你并带你了解 |
| [09:53] | by training resting awareness in short durations of time, | 在短时间内训练放松意识 |
| [09:57] | you can actually begin to build out this skill. | 你就可以开始建立这项技巧 |
| [10:01] | It’s not only a skill which is helpful in your meditation, | 这不只是对冥想有益的技巧 |
| [10:03] | but it’s also a skill which is arguably closest to everyday life. | 这也可以说是 与日常生活最息息相关的技巧 |
| [10:08] | And keep in mind, resting awareness is only one of many meditation techniques | 要记住 |
| [10:12] | that we’ve covered in this series, and each and every one of them | 放松意识只是本系列 |
| [10:15] | can be used in different situations, in different times in our life. | 众多冥想技巧的其中一项 |
| [10:19] | [water rippling] | 在生活中不同时刻遇到的不同状况 都有技巧可以对应 |
| [10:20] | So before we begin the resting awareness exercise, | 在我们开始做放松意识的练习前 |
| [10:23] | just take a moment to get comfortable. | 花点时间找到舒适的姿势 |
| [10:26] | As always, you can do this exercise | 一如往常，练习时 |
| [10:29] | sitting up or lying down. | 要坐著或躺下都可以 |
| [10:31] | As long as your back’s reasonably straight, that’s okay. | 只要背部尽量自然挺直就好 |
| [10:33] | You can do it with your eyes open or eyes closed, | 睁眼或闭眼都行 |
| [10:35] | whichever you prefer. | 可以自己选择 |
| [10:37] | The most important thing is to make sure you’re not gonna be physically disturbed. | 最重要的是在接下来这几分钟 |
| [10:41] | for the next few minutes or so. | 你不会有肢体上的干扰 |
| [10:43] | So just as you’re getting comfortable, | 调整舒适的姿势时 |
| [10:46] | just a reminder, | 我要提醒一下 |
| [10:48] | especially with this technique, | 练习这个技巧尤其重要的是 |
| [10:50] | to just allow thoughts to come and go. | 只要让思绪来来去去就好 |
| [10:52] | We’re not trying to stop thoughts. We’re not trying to change the mind. | 我们不是要停止思考 也不是想改变心智 |
| [10:56] | We’re just witnessing the coming and going of thoughts. | 只是要看著思绪的来来去去 |
| [11:01] | Remember that in this exercise in particular, | 记住，特别是这个练习 |
| [11:04] | it doesn’t require any effort. | 完全不需要刻意做什么 |
| [11:06] | In fact, perhaps more than any other technique, | 事实上，与其他技巧相比 |
| [11:09] | we are simply letting go of everything. | 现在只要全然放下就好 |
| [11:12] | So there’s no need to try and achieve anything. | 所以没必要努力达成任何目标 |
| [11:17] | And finally, with this particular technique, know that | 最后，要知道做这个技巧时 |
| [11:20] | it’s really common | 很容易… |
| [11:22] | to get lost, for the mind to wander, | 分心迷失、思绪乱飘 |
| [11:25] | that it takes a little bit of practice. | 这是需要多一点练习的 |
| [11:28] | We’re gonna start with the eyes open… | 先将眼睛张开 |
| [11:33] | just aware of the space around you. | 只要留心周遭环境就好 |
| [11:36] | So not looking at one thing, but just a soft focus | 不用盯著一样东西看，而是柔和地 |
| [11:40] | of everything around you. | 看著眼前的一切 |
| [11:43] | And just maintaining that soft focus, | 继续保持徐缓但专注的眼神 |
| [11:46] | taking a couple of big, deep breaths, breathing in through the nose… | 做几次深长的呼吸，用鼻子吸气 |
| [11:53] | and out through the mouth. | 用嘴巴吐气 |
| [11:58] | And each time as you breathe in, | 每次吸气时 |
| [12:01] | just noticing how the lungs fill with air each time. | 感受肺部充满空气 |
| [12:07] | And breathing out, | 吐气时 |
| [12:09] | noticing how the muscles in the body soften | 观察身体肌肉如何在你吐气时 |
| [12:13] | as the body exhales. | 放松 |
| [12:18] | And just one more time. | 最后一次 |
| [12:19] | This next time as you breathe out, if you’d like to, | 这次吐气时，要的话 |
| [12:23] | just gently closing the eyes. | 也能轻轻地 闭上双眼 |
| [12:31] | And first thing, just take a moment, | 首先，花点时间 |
| [12:34] | knowing you have nothing to do, nowhere to go | 告诉自己接下来的几分钟 你不用做其他事情 |
| [12:38] | for the next few minutes. | 也不用去别的地方 |
| [12:40] | Just enjoying that feeling of having stopped, of being still. | 只要享受这种停下来的感觉 静止的感觉 |
| [12:53] | You’re starting to notice | 你开始注意到 |
| [12:55] | that feeling of weight. | 重量 |
| [12:58] | The body pressing down into the seat | 身体往下沉到座位上 |
| [13:01] | on the surface beneath you. | 或身体下方的表面上 |
| [13:10] | Starting to notice the sounds around you. | 开始注意到周围有声音 |
| [13:13] | Noticing any resistance to those sounds. | 注意到你对那些声音的反抗 |
| [13:16] | And just reminding yourself to allow any sounds to come and go | 只要提醒自己 在练习过程中都要让那些声音 |
| [13:21] | throughout the exercise. | 来来去去 |
| [13:29] | And as you bring the attention | 你将注意力… |
| [13:33] | back to the body, | 带回身体时 |
| [13:35] | just starting to get a sense | 开始留意 |
| [13:38] | of how the body feels today. | 身体今天的感觉 |
| [13:40] | So not thinking about it, | 不必思考 |
| [13:43] | we’re just noticing whether there’s a sense of | 只要观察身体 |
| [13:46] | stillness in the body… | 是感到平静 |
| [13:50] | or a sense of agitation. | 或是躁动不安 |
| [13:56] | Whether there’s a sense of heaviness in the body… | 身体感觉到沉重 |
| [14:02] | or a sense of lightness. | 还是轻盈 |
| [14:08] | And in the same way, just starting to notice the breath, | 用同样的方式开始注意呼吸 |
| [14:12] | the movement of the breath, | 呼吸的起伏 |
| [14:15] | and how the breath feels today. | 以及今天呼吸的感受 |
| [14:17] | Where in the body you feel that rising and falling sensation. | 注意身体的哪一个部分 感觉到呼吸的起伏 |
| [14:26] | And remember, as always, if you can’t feel | 老话一句，如果你感觉不到 |
| [14:29] | that rising and falling movement, | 任何的起伏 |
| [14:32] | just gently placing your hand on your stomach, | 轻轻地把手放在肚子上 |
| [14:41] | And just staying | 跟著起伏… |
| [14:44] | with that movement. | 停留 |
| [14:47] | So just settling the body, settling the mind, | 让身体和心智慢慢沉淀下来 |
| [14:50] | allowing thoughts to come and go, | 让思绪来来去去 |
| [14:53] | and just staying with the breath | 只要保持呼吸 |
| [14:56] | just for a few moments longer. | 再停留一下 |
| [15:06] | So throughout this exercise, we’re going to alternate. | 在整个练习中，我们会轮流 |
| [15:11] | Every now and again, we’ll come back to the breath, | 偶尔会回到呼吸上 |
| [15:13] | but mostly we’re just gonna rest | 但主要会放松… |
| [15:16] | in awareness. | 意识 |
| [15:18] | Again, I’ll guide you through as we go. | 我这次也会引导你 |
| [15:22] | So letting go of any focus on the breath now, | 放掉任何对呼吸的专注 |
| [15:26] | just allowing the mind to do whatever it wants to do. | 让心智去做它想做的事 |
| [15:31] | So if the mind wants to think, let it think. | 所以如果它一直想思考，就让它思考 |
| [15:36] | If the mind wants to be busy, let it be busy. | 如果想要很忙碌，就任它去忙 |
| [15:40] | Just allow the mind to be completely free. | 只要让心智完全自由 |
| [15:45] | Remember, the only thing | 记住 |
| [15:47] | you need to remember | 你唯一要留意的 |
| [15:49] | is to realize when the mind has wandered, | 就只是思绪飘走的时候 |
| [15:53] | and in that moment, in realizing it, | 一发现思绪飘走时 |
| [15:56] | the mind is no longer wandering, | 心智就不再漫游 |
| [15:58] | and we’re already back where we need to be. | 我们已回到该有的状态 |
| [16:02] | So just allowing the mind to do whatever it wants to do. | 让心智去做它想做的事 |
| [16:49] | So allowing thoughts to come and go, | 让思绪来来去去 |
| [16:51] | even if they’re thoughts about the exercise, | 就算是在想这次练习也没关系 |
| [16:54] | just allowing them | 就让它们 |
| [16:56] | to come and then go again. | 再次来来去去 |
| [17:04] | So we’re aware of the activity of the mind | 我们注意到心智的活动 |
| [17:07] | without getting involved | 但不参与 |
| [17:09] | in the activity of the mind. | 心智的活动 |
| [17:24] | And then just gently picking up | 接著再次慢慢地 |
| [17:27] | that movement of the breath again. | 注意呼吸的起伏 |
| [17:29] | Just gonna stay here for a few seconds. | 在此停留片刻 |
| [17:34] | So just pausing, again, becoming aware of that rising and falling movement. | 再停留一下，感受呼吸的起伏 |
| [17:48] | And then once again, letting go of that, | 现在再次放掉专注 |
| [17:52] | and for a few moments longer, just letting the mind be free again. | 再任由心智漫游一会儿 |
| [17:59] | Letting it do whatever | 不管它想做什么 |
| [18:01] | it wants to do. | 都让它去做 |
| [18:39] | So remember, in this exercise, truly nothing to do. | 记住，这个练习 真的不需要刻意做什么 |
| [18:47] | No need to focus on anything, | 不必有专注点 |
| [18:49] | no need to think about anything. | 不必思考任何事情 |
| [18:52] | Just allowing everything to come and go… | 只要让一切来来去去 |
| [18:58] | seeing it clearly | 清楚地看著 |
| [19:00] | as it does. | 一切的来去 |
| [19:18] | And then just gently bringing the attention back once again to the body. | 现在慢慢将注意力带回到身体 |
| [19:27] | Coming back to that feeling of contact and of weight between | 回来感受身体和座位 |
| [19:32] | the body and the seat or the surface beneath you. | 或与身体下方的表面接触的感觉 |
| [19:40] | Starting maybe to become more aware of the sounds around you. | 你或许会开始更注意到周遭的声音 |
| [19:46] | And whenever you feel ready, you can just gently | 等你准备好，再轻轻地 |
| [19:50] | open the eyes again. | 张开眼睛 |
| [19:54] | As always, just take a moment to notice how it feels in the body, | 同样地，停留一下 观察自己身体的感受 |
| [19:59] | how it feels in the mind. | 和心理的感受 |
| [20:02] | [soft music playing] | |
| [20:03] | And from this meditation, | 希望这次的练习 |
| [20:05] | hopefully, we’ll find a sense of limitless potential | 能帮助你找到充满无限潜能的感觉 |
| [20:08] | with the intention to carry a more spacious, | 带著意念将更开阔 |
| [20:11] | more peaceful quality of mind into everyday life. | 更平静的觉察带入日常生活中 |
| [20:19] | So I hope you enjoyed that technique of resting awareness today. | 我希望你喜欢今天的放松意识技巧 |
| [20:22] | As I said at the start, | 就像我在一开始说的 |
| [20:24] | it really is supported by all of the previous techniques in this series. | 本系列之前的所有练习 都是为这个技巧做准备 |
| [20:29] | And whether it’s visualizing a relaxing environment, | 不管是想像放松的环境 |
| [20:32] | reflecting on a topic of appreciation, | 反思感激之情 |
| [20:34] | or exercising skillful compassion, | 或是练习慈悲之心 |
| [20:36] | you can always go back to each episode | 你都能根据生活中遇到的情况 |
| [20:39] | as a resource for situations that you encounter in your life. | 回去参考相关的集数 |
| [20:44] | Whatever the case, do remember | 无论如何都要记住 |
| [20:46] | that meditation is a journey of a lifetime | 冥想是一辈子的旅程 |
| [20:49] | and that in order to get the benefits from it, | 为了获得冥想益处 |
| [20:51] | we really need to show up and practice it on a regular basis. | 我们真的必须定期实践、练习 |
| [20:57] | But my hope is that meditation will become part of your life. | 我希望冥想能成为你生活的一部分 |
| [21:02] | That you’ll see the benefits not only in those times when you close your eyes | 希望你能看到其益处，不只在闭眼时 |
| [21:06] | but also when you open them again and you go back into your life. | 而是在你再次张开双眼 回到日常生活时也能感受到 |
| [21:10] | Most importantly, | 最重要的是 |
| [21:11] | that it will bring a greater sense of peace | 希望冥想能为你带来更大的平静感 |
| [21:14] | not only to your own life | 不只是你自己 |
| [21:15] | but to those around you. | 也为身边的人带来平静 |
| [21:17] | [soft music continues] | |
| [21:23] | [electronic music playing] |