Module 4: Self-as-context, Interdependence 培训模块四：以己为景, 相互依存
Loving-Kindness Meditation Script 慈心冥想引导语
- Ring the bell.
敲响铃声 - “If you are willing, I would like to invite you to close your eyes gently or lower your gaze and focus on a spot just in front of you … keep your body upright; sit with dignity like a mountain … and with tranquility like a lake …
“如果你愿意, 我想邀请你轻轻地闭上眼睛, 或垂下你的目光，看着你面前的某个地方… 保持你的身体直立，像山一样有尊严地，像湖水一样宁静地，坐在那里… - Now see if you can sit with the purposeful attention of being here-and-now, without any need of judgment… notice the sensations of your body where it touches the chair…
现在看看，你是否可以坐在这里，不带任何评判地，将意识带到此时此地….留意你的身体和椅子相接触的感觉… - Now focus on your breathing. Breathing in, notice the sensation at your nostrils and in the small area above your upper lips, as air enters your body…
现在，将注意力放到呼吸, 吸气，随着空气进入你的身体，关注你鼻孔的感觉, 以及你上嘴唇的小区域体验到的感觉….. - Breathing out, notice the sensation in the same area…
呼气，再来关注一下同样部位的感觉 - Breathing in, and breathing out – without any effort – notice the sensation of your belly as your breath goes in and out…
吸气，呼气-完全自然的让它发生-注意你的腹部随着你的呼吸而起伏… - For the next few moments, see if you can allow yourself to focus on yourself and to give loving kindness and compassion to yourself. If you encounter any thoughts like “this is selfish” or “I don’t feel anything”, just see if you can let these thoughts go and focus back on this exercise. Actually, focusing on yourself helps you to develop a solid foundation to cultivate loving kindness for yourself and others. See if you can visualize loving kindness and compassion pouring out of your heart and flowing into your entire being…
在接下来的几分钟里, 看看你是否能让自己的意识专注于自身, 给自己以慈爱和恻隐心。如果你有任何”这是自私的” 或 “我什么都感觉不到” 的想法, 看看你是否能让这些想法飘过, 并把注意力带回到这个练习上。事实上，专注于自己，可以帮助你培养出坚实的基础，来将慈爱与悲悯植入自己和他人的内心。看看你是否能感受到慈爱与恻隐心的暖流从你的内心涌出，流入你全然的存在… - Now, silently repeat these words …
现在，在心中默念这些话：- May I be free from inner and outer harm (Repeat x 3; Pause)
- May I be happy and peaceful (Repeat x 3; Pause)
- May I be health and strong (Repeat x 3; Pause)
- May I be able to take care for myself joyfully (Repeat x 3; Pause)
- 愿我免受内在与外在的伤害（重复三次；暂停）
- 愿我幸福与平和（重复三次；暂停）
- 愿我健康且强壮（重复三次；暂停）
- 愿我可以快乐地照顾自己（重复三次；暂停）
- Next, see if you can recall to mind someone living whom you respect, like a teacher or a mentor. Someone who has given you knowledge or wisdom in your life. See if you can visualize loving kindness and compassion pouring from your heart and flowing into this person whom you respect.
接下来，看看你能否回忆起一个还活着的，你非常尊重的人，一位老师或者师长。他曾经授你予知识或智慧。看看你是否可以想象将慈爱与恻隐心的暖流从你的心中流出，流向你所尊敬的他。 - Silently repeat these words …
在心中默念这些话：- May you be free from inner and outer harm. (Repeat x 3; Pause)
- May you be happy and peaceful. (Repeat x 3; Pause)
- May you be health and strong. (Repeat x 3; Pause)
- May you be able to take care for yourself, joyfully. (Repeat x 3; Pause)
- 愿你免受内在与外在的伤害（重复三次；暂停）
- 愿你幸福与平和（重复三次；暂停）
- 愿你健康且强壮（重复三次；暂停）
- 愿你可以快乐地照顾自己（重复三次；暂停）
- Now, see if you can recall to mind a dear friend whom you care about. See if you can visualize loving kindness and compassion pouring from your heart and flowing into your dear friend.
现在，看看你能否回忆起一位你牵挂着的挚友。看看你是否可以想象将慈爱与恻隐心的暖流从你的心中流出，流向你亲爱的朋友。 - Silently repeat these words …
在心中默念这些话：- May you be free from inner and outer harm. (Repeat x 3; Pause)
- May you be happy and peaceful. (Repeat x 3; Pause)
- May you be health and strong. (Repeat x 3; Pause)
- May you be able to take care for yourself, joyfully. (Repeat x 3; Pause)
- 愿你免受内在与外在的伤害（重复三次；暂停）
- 愿你幸福与平和（重复三次；暂停）
- 愿你健康且强壮（重复三次；暂停）
- 愿你可以快乐地照顾自己（重复三次；暂停）
- Let us now practice extending our loving kindness. See if you can recall to mind a neutral person. It can be someone whom you have just recently met, or someone whom you meet regularly but don’t have any particular feelings for or strong relationship with … like a bus driver. There is no right or wrong choice. Whoever shows up in your mind is just fine. See if you can visualize loving kindness and compassion pouring from your heart and flowing into this human being.
让我们开始练习将我们的慈心扩展。来看看你是否可以回想起一个平常的人。他可以是你最近刚刚结识的人，或者仅仅是一个你在生活中经常会碰到的，但没有特别的感觉的，也没有深厚关系的人，比如，公共汽车司机。这里没有正确或者错误的选择。任何此时出现在你脑海中的人都可以。看看你是否可以想象将慈爱与恻隐心的暖流从你的心中流出，缓缓流入这个人。 - Silently repeat these words …
在心中默念这些话：- May you be free from inner and outer harm. (Repeat x 3; Pause)
- May you be happy and peaceful. (Repeat x 3; Pause)
- May you be health and strong. (Repeat x 3; Pause)
- May you be able to take care for yourself, joyfully. (Repeat x 3; Pause)
- 愿你免受内在与外在的伤害（重复三次；暂停）
- 愿你幸福与平和（重复三次；暂停）
- 愿你健康且强壮（重复三次；暂停）
- 愿你可以快乐地照顾自己（重复三次；暂停）
- The next part may be a bit of a challenge. See if you are willing to practice extending loving kindness to someone whom you are having some difficulty with or you do not like… maybe this person makes you feel annoyed … or angry … or hurt. Maybe you have not even forgiven this person yet. If you notice any resisting thoughts … like this person does not deserve it … see if you can just observe these thoughts without getting hooked by them. Be in contact with the fact that this person is also a live, breathing, human being. See if you can visualize loving kindness and compassion flowing from your heart into this person.
下一个部分对你来说可能是个挑战。来看看你是否愿意再次扩展你的慈爱心，将它们带给那些和你有过节或者你不喜欢的人…可能这个人让你感到烦恼…或气愤…或受伤。或者你还没有做好准备去原谅他。如果你注意到了任何抵触的念头…比如，这个人不配…来看看你能否只是静静地和这些感觉在一起，而不是被它淹没。去思考这样的现实：他也是一个活生生，和我一样呼吸着的人。再来看看，你是否可以想象将慈爱与恻隐心的暖流从你的心中流出，流入此人的所在。 - Silently repeat these words …
在心中默念这些话：- May you be free from inner and outer harm. (Repeat x 3; Pause)
- May you be happy and peaceful. (Repeat x 3; Pause)
- May you be health and strong. (Repeat x 3; Pause)
- May you be able to take care for yourself, joyfully. (Repeat x 3; Pause)
- 愿你免受内在与外在的伤害（重复三次；暂停）
- 愿你幸福与平和（重复三次；暂停）
- 愿你健康且强壮（重复三次；暂停）
- 愿你可以快乐地照顾自己（重复三次；暂停）
- Finally, in your mind’s eye, see if you can extend your loving-kindness ever wider … people living in your local area … to people living outside your area … to people all over the world … and to all living things in the entire universe … See if you can visualize loving kindness and compassion flowing from your heart into all living things.
最后，用你心灵的眼睛，去看看你是否已经将慈爱扩展到最广…生活在你家乡的人们…在你所在地之外的人们…扩展到全世界的人们…以及整个宇宙的所有生命…看看你是否可以想象将慈爱与恻隐心的暖流从你的心中流出，流向所有生命。 - Silently repeat these words …
在心中默念这些话：- May we all be free from inner and outer harm. (Repeat x 3; Pause)
- May we all be happy and peaceful. (Repeat x 3; Pause)
- May we all be health and strong. (Repeat x 3; Pause)
- May we all be able to take care for yourself, joyfully. (Repeat x 3; Pause)
- 愿我们都免受内在与外在的伤害（重复三次；暂停）
- 愿我们都幸福与平和（重复三次；暂停）
- 愿我们都健康且强壮（重复三次；暂停）
- 愿我们都可以快乐地照顾自己（重复三次；暂停）
- Now, continue to be in touch with the warm and loving energy in you as you return to your breath and the present moment… breathing in … and breathing out … notice any sensations in your body … whenever you are ready, you may open your eyes.”
现在，继续去感受这温暖与慈爱的气场，同时渐渐将意识收回到你的呼吸，收回到当下…吸气…呼气…去感受任何在你身上的感受…当你准备好的时候，可以将你的双眼睁开。 - Ring the bell.
敲响铃声
