Loving Kindness Meditation 慈心冥想

Objectives 目标

1. Engage participants in being in touch with values of being loving, kind, and compassionate toward themselves and others
   让参与者不断接触对自己和他人慈爱、善良和同情的价值观
2. Facilitate participants in becoming aware of their interdependence
   促进参与者了解他们的相互依存性
3. Motivate participants towards caring for self and others
   激励参与者关心自己和他人

 Suggested Time 建议时间

• 45 minutes 分钟

Number of Facilitators 小组带领者人数

• 1

Brief Description 简述

While Metta, compassion meditation, originated in Buddhism, it has become accepted as a beneficial practice for everyone, as this meditative practice cultivates compassion for self and others. In this exercise, the facilitator leads a loving kindness meditation followed by a group discussion. Along with the concept of interdependence, it motivates participants towards taking committed action to promote mental health and care for themselves and others.
慈悲冥想Metta起源于佛教，但它已被接受为对每个人都有益的练习，因为这种冥想培养了人们对自己和他人的慈悲心。 在本练习中，小组带领者会导引一个慈心冥想，然后进行小组讨论。 除了了解相互依存的概念，它还帮助参与者采取承诺的行动来促进心理健康，爱自己和他人。

ACE Processes ACE流程

• Compassion 恻隐心
• Interdependence 相互依存
• Self-as-context 以己为景
• Values 价值观
• Defusion 解离

Key Learning Points 关键学习点

• Loving kindness is being kind and compassionate and having unconditional love, care, and concern for the wellbeing of a person to be free from suffering.
  慈心是指善良、悲悯和拥有无条件的爱，关心和在意一个人免除痛苦而身心健康。
• Loving kindness and compassion for self is an important starting point for developing loving kindness and compassion for self and others.
  对自己慈爱及恻隐心是一个发展出对自己和他人的爱与慈及同情心的重要起点
• Realizing our interdependence helps us cultivate loving kindness and vice versa.
  认识到我们之间的相互依存可以帮助我们培养爱与慈悲，反之亦然。
• Loving kindness and interdependence can decrease the negative impact of internalized and social stigma and motivate committed action towards improving the wellbeing of everyone.
  慈心和相互依存可以减少内化了的和社会化的污名化的影响，激发意在改善所有人身心健康而采取的承诺行动

Materials 教學用具

• Loving Kindness Meditation script 慈心冥想引导语

Instructions & Sample Script 说明和示范文稿

1. Introduction – “We will doing a mindfulness exercise called loving kindness. It is about universal compassion and unconditional love for the wellbeing of a person and for that person to be free from suffering.”
   引言——“我们即将开始名为慈心正念的练习，它是为了某个人的幸福安康，和为了此人免于痛苦挣扎，而释放的普世的恻隐之心和无条件的爱”
   Ring the bell and read the script. 敲响铃声，开始朗读指导语
2. Debrief the exercise – “Would anyone like to share your experience? As we went through the exercise with each category of people, what did you observe?”
   分享练习的感悟-“有人愿意分享下你的体验吗？当我们对着每一类人群做这个练习的时候，你体察到了什么？”

Debriefing & Sample Scripts 小结和示例文稿

Starting with the Self 从自我开始

• “Was it uncomfortable to begin the loving kindness practice with the self? Although it may be counterintuitive, it does heal and recharge us … and help us give out the best quality of loving kindness to others … because it will no longer be coming from a place where we feel wanting or demanding some things from others. How often do we pass on our suffering to others, when we ourselves are unhappy? So, it is ok to start with good intentions for our wellbeing and for us to be free from suffering. We are all capable of freely giving this loving kindness and compassion to ourselves.”
  你在实践慈心的过程中感觉不舒服了没有？虽然会违背我们的直觉，但它确实会疗愈，并且为我们充电…帮助我们把最高品质的慈爱之心传递给他人…因为它不再是源于我们渴求或需要他人给与我们什么的感觉。有多少次，我们感到伤心的时候，就将这些痛苦都传递给他人？所以，以自己的幸福安康并远离痛苦为美好意图并作为起点，是完全可以的。我们每个人都有能力自由地将慈爱与同理心给予我们自己。

Sending unconditional loving kindness to others向他人传递无条件的爱

• “In this meditation, we practice extending out our loving kindness and compassion to others. Did you notice any resistance when it comes to people we do not like or may not feel particularly invested in? So this is a practice for overcoming any fused thoughts that may limit our loving kindness and compassion. Unconditional and universal loving kindness and compassion means nobody needs to earn it. We are all capable of freely giving this loving kindness and compassion to others.”
  在这个冥想练习当中，我们练习去向他人传播我们的慈爱与恻隐心。在你传递的对象是你不喜欢的人或你感觉不能全心投入的时候，你是否注意到自己有任何抗拒？因此，这是一个可以让我们不去和那些限制我们慈爱与恻隐心的想法相融合的练习，无条件的和普世的慈爱与恻隐之心，意味着没有人需要去挣得它。我们完全有能力自由地将慈爱与恻隐之心给与他人。

Interdependence相互依存

• “Further, as we contemplate deeper about our interconnectedness and become less rigid of ‘us’ vs. ‘them’, we realize that we are really practicing loving kindness and compassion for all of us. Conversely, when we practice loving kindness and compassion for all living things, it helps us let go of the usual fusion that make us get angry or become self-centered, and so it makes it easier for us to see that we are actually all interconnected.”
  “此外，当我们更深入地思考我们的相互关联性，并且变得不那么严格地区分‘我们’和‘他们’时，我们才可以体会到我们是真正地在为所有人修习慈爱与恻隐心。反过来，在为所有生命修炼慈爱和恻隐心的时候，我们便可以摆脱那些让我们变得愤怒和自我中心的常见的融合，我们也因此而更容易地看出我们实际上都是互相关联的。”

Call to Action呼吁行动

• “Being more in touch with our values of compassion AND with a wider perspective of interdependence, how can we put this into practice in life? What kinds of actions are you motivated to take?”
  当我们和自己的同情恻隐的价值观更加密切，并且带着互相依存的更广博的视角，我们要怎样把这些结合进自己的生活中修习中呢？你会被激励着去采取哪些行动呢？

Specific Application 具体应用

• Stigma – “How can we apply loving kindness to ourselves to let go of any internalized stigma? What does our intention of alleviating mental suffering of others motivate us to do?”
  污名化——“我们如何对自己慈爱悲悯，将内心的耻辱感放下？而我们帮助他人缓解内心痛苦的意愿又会驱使我们去做些什么呢？”

References 参考

Venerable Dhammarakkhita. (2001). Metta Bhavana. Buddha Dharma Education Association Inc.