{"id":640,"date":"2023-03-23T06:19:51","date_gmt":"2023-03-23T10:19:51","guid":{"rendered":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/?post_type=chapter&#038;p=640"},"modified":"2023-10-19T05:49:03","modified_gmt":"2023-10-19T09:49:03","slug":"loving-kindness-meditation-script","status":"publish","type":"chapter","link":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/chapter\/loving-kindness-meditation-script\/","title":{"raw":"Loving-Kindness Meditation Script \u6148\u5fc3\u51a5\u60f3\u5f15\u5bfc\u8bed","rendered":"Loving-Kindness Meditation Script \u6148\u5fc3\u51a5\u60f3\u5f15\u5bfc\u8bed"},"content":{"raw":"<ul>\r\n \t<li>Ring the bell.\r\n<span style=\"text-align: initial;font-size: 1em\">\u6572\u54cd\u94c3\u58f0<\/span><\/li>\r\n \t<li><span style=\"text-align: initial;font-size: 1em\">\u201cIf 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 \u2026 keep your body upright; sit with dignity like a mountain \u2026 and with tranquility like a lake \u2026\r\n<\/span><span style=\"font-size: 1em;text-align: initial\">\"\u5982\u679c\u4f60\u613f\u610f, \u6211\u60f3\u9080\u8bf7\u4f60\u8f7b\u8f7b\u5730\u95ed\u4e0a\u773c\u775b, \u6216\u5782\u4e0b\u4f60\u7684\u76ee\u5149\uff0c\u770b\u7740\u4f60\u9762\u524d\u7684\u67d0\u4e2a\u5730\u65b9\u2026 \u4fdd\u6301\u4f60\u7684\u8eab\u4f53\u76f4\u7acb\uff0c\u50cf\u5c71\u4e00\u6837\u6709\u5c0a\u4e25\u5730\uff0c\u50cf\u6e56\u6c34\u4e00\u6837\u5b81\u9759\u5730\uff0c\u5750\u5728\u90a3\u91cc...<\/span><\/li>\r\n \t<li>Now see if you can sit with the purposeful attention of being here-and-now, without any need of judgment\u2026 notice the sensations of your body where it touches the chair\u2026\r\n<span style=\"text-align: initial;font-size: 1em\">\u73b0\u5728\u770b\u770b\uff0c\u4f60\u662f\u5426\u53ef\u4ee5\u5750\u5728\u8fd9\u91cc\uff0c\u4e0d\u5e26\u4efb\u4f55\u8bc4\u5224\u5730\uff0c\u5c06\u610f\u8bc6\u5e26\u5230\u6b64\u65f6\u6b64\u5730....\u7559\u610f\u4f60\u7684\u8eab\u4f53\u548c\u6905\u5b50\u76f8\u63a5\u89e6\u7684\u611f\u89c9\u2026<\/span><\/li>\r\n \t<li>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\u2026\r\n<span style=\"text-align: initial;font-size: 1em\">\u73b0\u5728\uff0c\u5c06\u6ce8\u610f\u529b\u653e\u5230\u547c\u5438, \u5438\u6c14\uff0c\u968f\u7740\u7a7a\u6c14\u8fdb\u5165\u4f60\u7684\u8eab\u4f53\uff0c\u5173\u6ce8\u4f60\u9f3b\u5b54\u7684\u611f\u89c9, \u4ee5\u53ca\u4f60\u4e0a\u5634\u5507\u7684\u5c0f\u533a\u57df\u4f53\u9a8c\u5230\u7684\u611f\u89c9.....<\/span><\/li>\r\n \t<li>Breathing out, notice the sensation in the same area\u2026\r\n<span style=\"text-align: initial;font-size: 1em\">\u547c\u6c14\uff0c\u518d\u6765\u5173\u6ce8\u4e00\u4e0b\u540c\u6837\u90e8\u4f4d\u7684\u611f\u89c9<\/span><\/li>\r\n \t<li>Breathing in, and breathing out \u2013 without any effort \u2013 notice the sensation of your belly as your breath goes in and out\u2026\r\n<span style=\"text-align: initial;font-size: 1em\">\u5438\u6c14\uff0c\u547c\u6c14-\u5b8c\u5168\u81ea\u7136\u7684\u8ba9\u5b83\u53d1\u751f-\u6ce8\u610f\u4f60\u7684\u8179\u90e8\u968f\u7740\u4f60\u7684\u547c\u5438\u800c\u8d77\u4f0f\u2026<\/span><\/li>\r\n \t<li>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 \u201cthis is selfish\u201d or \u201cI don\u2019t feel anything\u201d, 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\u2026\r\n<span style=\"text-align: initial;font-size: 1em\">\u5728\u63a5\u4e0b\u6765\u7684\u51e0\u5206\u949f\u91cc, \u770b\u770b\u4f60\u662f\u5426\u80fd\u8ba9\u81ea\u5df1\u7684\u610f\u8bc6\u4e13\u6ce8\u4e8e\u81ea\u8eab, \u7ed9\u81ea\u5df1\u4ee5\u6148\u7231\u548c\u607b\u9690\u5fc3\u3002\u5982\u679c\u4f60\u6709\u4efb\u4f55\"\u8fd9\u662f\u81ea\u79c1\u7684\" \u6216 \"\u6211\u4ec0\u4e48\u90fd\u611f\u89c9\u4e0d\u5230\" \u7684\u60f3\u6cd5, \u770b\u770b\u4f60\u662f\u5426\u80fd\u8ba9\u8fd9\u4e9b\u60f3\u6cd5\u98d8\u8fc7, \u5e76\u628a\u6ce8\u610f\u529b\u5e26\u56de\u5230\u8fd9\u4e2a\u7ec3\u4e60\u4e0a\u3002\u4e8b\u5b9e\u4e0a\uff0c\u4e13\u6ce8\u4e8e\u81ea\u5df1\uff0c\u53ef\u4ee5\u5e2e\u52a9\u4f60\u57f9\u517b\u51fa\u575a\u5b9e\u7684\u57fa\u7840\uff0c\u6765\u5c06\u6148\u7231\u4e0e\u60b2\u60af\u690d\u5165\u81ea\u5df1\u548c\u4ed6\u4eba\u7684\u5185\u5fc3\u3002\u770b\u770b\u4f60\u662f\u5426\u80fd\u611f\u53d7\u5230\u6148\u7231\u4e0e\u607b\u9690\u5fc3\u7684\u6696\u6d41\u4ece\u4f60\u7684\u5185\u5fc3\u6d8c\u51fa\uff0c\u6d41\u5165\u4f60\u5168\u7136\u7684\u5b58\u5728\u2026<\/span><\/li>\r\n \t<li class=\"page-break-before\">Now, silently repeat these words \u2026\r\n<span style=\"text-align: initial;font-size: 1em\">\u73b0\u5728\uff0c\u5728\u5fc3\u4e2d\u9ed8\u5ff5\u8fd9\u4e9b\u8bdd\uff1a<\/span>\r\n<ul>\r\n \t<li>May I be free from inner and outer harm (Repeat x 3; Pause)<\/li>\r\n \t<li>May I be happy and peaceful (Repeat x 3; Pause)<\/li>\r\n \t<li>May I be health and strong (Repeat x 3; Pause)<\/li>\r\n \t<li>May I be able to take care for myself joyfully (Repeat x 3; Pause)<\/li>\r\n \t<li><span style=\"text-align: initial;font-size: 1em\">\u613f\u6211\u514d\u53d7\u5185\u5728\u4e0e\u5916\u5728\u7684\u4f24\u5bb3\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/span><\/li>\r\n \t<li><span style=\"text-align: initial;font-size: 1em\">\u613f\u6211\u5e78\u798f\u4e0e\u5e73\u548c\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/span><\/li>\r\n \t<li><span style=\"text-align: initial;font-size: 1em\">\u613f\u6211\u5065\u5eb7\u4e14\u5f3a\u58ee\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/span><\/li>\r\n \t<li><span style=\"text-align: initial;font-size: 1em\">\u613f\u6211\u53ef\u4ee5\u5feb\u4e50\u5730\u7167\u987e\u81ea\u5df1\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/span><\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul>\r\n \t<li>Next, see if you can recall to mind <strong>someone living whom you respect<\/strong>, 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.\r\n<span style=\"text-align: initial;font-size: 1em\">\u63a5\u4e0b\u6765\uff0c\u770b\u770b\u4f60\u80fd\u5426\u56de\u5fc6\u8d77\u4e00\u4e2a\u8fd8\u6d3b\u7740\u7684\uff0c\u4f60\u975e\u5e38\u5c0a\u91cd\u7684\u4eba\uff0c\u4e00\u4f4d\u8001\u5e08\u6216\u8005\u5e08\u957f\u3002\u4ed6\u66fe\u7ecf\u6388\u4f60\u4e88\u77e5\u8bc6\u6216\u667a\u6167\u3002\u770b\u770b\u4f60\u662f\u5426\u53ef\u4ee5\u60f3\u8c61\u5c06\u6148\u7231\u4e0e\u607b\u9690\u5fc3\u7684\u6696\u6d41\u4ece\u4f60\u7684\u5fc3\u4e2d\u6d41\u51fa\uff0c\u6d41\u5411\u4f60\u6240\u5c0a\u656c\u7684\u4ed6\u3002<\/span><\/li>\r\n \t<li>Silently repeat these words \u2026\r\n<span style=\"text-align: initial;font-size: 1em\">\u5728\u5fc3\u4e2d\u9ed8\u5ff5\u8fd9\u4e9b\u8bdd\uff1a<\/span>\r\n<ul>\r\n \t<li>May you be free from inner and outer harm. (Repeat x 3; Pause)<\/li>\r\n \t<li>May you be happy and peaceful. (Repeat x 3; Pause)<\/li>\r\n \t<li>May you be health and strong. (Repeat x 3; Pause)<\/li>\r\n \t<li>May you be able to take care for yourself, joyfully. (Repeat x 3; Pause)<\/li>\r\n \t<li>\u613f\u4f60\u514d\u53d7\u5185\u5728\u4e0e\u5916\u5728\u7684\u4f24\u5bb3\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\r\n \t<li>\u613f\u4f60\u5e78\u798f\u4e0e\u5e73\u548c\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\r\n \t<li>\u613f\u4f60\u5065\u5eb7\u4e14\u5f3a\u58ee\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\r\n \t<li>\u613f\u4f60\u53ef\u4ee5\u5feb\u4e50\u5730\u7167\u987e\u81ea\u5df1\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul>\r\n \t<li>Now, see if you can recall to mind a <strong>dear friend <\/strong>whom you care about. See if you can visualize loving kindness and compassion pouring from your heart and flowing into your dear friend.\r\n<span style=\"text-align: initial;font-size: 1em\">\u73b0\u5728\uff0c\u770b\u770b\u4f60\u80fd\u5426\u56de\u5fc6\u8d77\u4e00\u4f4d\u4f60\u7275\u6302\u7740\u7684\u631a\u53cb\u3002\u770b\u770b\u4f60\u662f\u5426\u53ef\u4ee5\u60f3\u8c61\u5c06\u6148\u7231\u4e0e\u607b\u9690\u5fc3\u7684\u6696\u6d41\u4ece\u4f60\u7684\u5fc3\u4e2d\u6d41\u51fa\uff0c\u6d41\u5411\u4f60\u4eb2\u7231\u7684\u670b\u53cb\u3002<\/span><\/li>\r\n \t<li class=\"page-break-before\">Silently repeat these words \u2026\r\n<span style=\"text-align: initial;font-size: 1em\">\u5728\u5fc3\u4e2d\u9ed8\u5ff5\u8fd9\u4e9b\u8bdd\uff1a<\/span>\r\n<ul>\r\n \t<li>May you be free from inner and outer harm. (Repeat x 3; Pause)<\/li>\r\n \t<li>May you be happy and peaceful. (Repeat x 3; Pause)<\/li>\r\n \t<li>May you be health and strong. (Repeat x 3; Pause)<\/li>\r\n \t<li>May you be able to take care for yourself, joyfully. (Repeat x 3; Pause)<\/li>\r\n \t<li>\u613f\u4f60\u514d\u53d7\u5185\u5728\u4e0e\u5916\u5728\u7684\u4f24\u5bb3\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\r\n \t<li>\u613f\u4f60\u5e78\u798f\u4e0e\u5e73\u548c\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\r\n \t<li>\u613f\u4f60\u5065\u5eb7\u4e14\u5f3a\u58ee\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\r\n \t<li>\u613f\u4f60\u53ef\u4ee5\u5feb\u4e50\u5730\u7167\u987e\u81ea\u5df1\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul>\r\n \t<li>Let us now practice extending our loving kindness. See if you can recall to mind a <strong>neutral person<\/strong>. It can be someone whom you have just recently met, or someone whom you meet regularly but don\u2019t have any particular feelings for or strong relationship with \u2026 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.\r\n<span style=\"text-align: initial;font-size: 1em\">\u8ba9\u6211\u4eec\u5f00\u59cb\u7ec3\u4e60\u5c06\u6211\u4eec\u7684\u6148\u5fc3\u6269\u5c55\u3002\u6765\u770b\u770b\u4f60\u662f\u5426\u53ef\u4ee5\u56de\u60f3\u8d77\u4e00\u4e2a\u5e73\u5e38\u7684\u4eba\u3002\u4ed6\u53ef\u4ee5\u662f\u4f60\u6700\u8fd1\u521a\u521a\u7ed3\u8bc6\u7684\u4eba\uff0c\u6216\u8005\u4ec5\u4ec5\u662f\u4e00\u4e2a\u4f60\u5728\u751f\u6d3b\u4e2d\u7ecf\u5e38\u4f1a\u78b0\u5230\u7684\uff0c\u4f46\u6ca1\u6709\u7279\u522b\u7684\u611f\u89c9\u7684\uff0c\u4e5f\u6ca1\u6709\u6df1\u539a\u5173\u7cfb\u7684\u4eba\uff0c\u6bd4\u5982\uff0c\u516c\u5171\u6c7d\u8f66\u53f8\u673a\u3002\u8fd9\u91cc\u6ca1\u6709\u6b63\u786e\u6216\u8005\u9519\u8bef\u7684\u9009\u62e9\u3002\u4efb\u4f55\u6b64\u65f6\u51fa\u73b0\u5728\u4f60\u8111\u6d77\u4e2d\u7684\u4eba\u90fd\u53ef\u4ee5\u3002\u770b\u770b\u4f60\u662f\u5426\u53ef\u4ee5\u60f3\u8c61\u5c06\u6148\u7231\u4e0e\u607b\u9690\u5fc3\u7684\u6696\u6d41\u4ece\u4f60\u7684\u5fc3\u4e2d\u6d41\u51fa\uff0c\u7f13\u7f13\u6d41\u5165\u8fd9\u4e2a\u4eba\u3002<\/span><\/li>\r\n \t<li>Silently repeat these words \u2026\r\n<span style=\"text-align: initial;font-size: 1em\">\u5728\u5fc3\u4e2d\u9ed8\u5ff5\u8fd9\u4e9b\u8bdd\uff1a<\/span>\r\n<ul>\r\n \t<li>May you be free from inner and outer harm. (Repeat x 3; Pause)<\/li>\r\n \t<li>May you be happy and peaceful. (Repeat x 3; Pause)<\/li>\r\n \t<li>May you be health and strong. (Repeat x 3; Pause)<\/li>\r\n \t<li>May you be able to take care for yourself, joyfully. (Repeat x 3; Pause)<\/li>\r\n \t<li>\u613f\u4f60\u514d\u53d7\u5185\u5728\u4e0e\u5916\u5728\u7684\u4f24\u5bb3\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\r\n \t<li>\u613f\u4f60\u5e78\u798f\u4e0e\u5e73\u548c\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\r\n \t<li>\u613f\u4f60\u5065\u5eb7\u4e14\u5f3a\u58ee\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\r\n \t<li>\u613f\u4f60\u53ef\u4ee5\u5feb\u4e50\u5730\u7167\u987e\u81ea\u5df1\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul>\r\n \t<li>The next part may be a bit of a challenge. See if you are willing to practice extending loving kindness to <strong>someone whom you are having some difficulty with or you do not like<\/strong>\u2026 maybe this person makes you feel annoyed \u2026 or angry \u2026 or hurt. Maybe you have not even forgiven this person yet. If you notice any resisting thoughts \u2026 like this person does not deserve it \u2026 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.\r\n<span style=\"text-align: initial;font-size: 1em\">\u4e0b\u4e00\u4e2a\u90e8\u5206\u5bf9\u4f60\u6765\u8bf4\u53ef\u80fd\u662f\u4e2a\u6311\u6218\u3002\u6765\u770b\u770b\u4f60\u662f\u5426\u613f\u610f\u518d\u6b21\u6269\u5c55\u4f60\u7684\u6148\u7231\u5fc3\uff0c\u5c06\u5b83\u4eec\u5e26\u7ed9\u90a3\u4e9b<\/span><strong style=\"text-align: initial;font-size: 1em\">\u548c\u4f60\u6709\u8fc7\u8282\u6216\u8005\u4f60\u4e0d\u559c\u6b22\u7684<\/strong><span style=\"text-align: initial;font-size: 1em\">\u4eba\u2026\u53ef\u80fd\u8fd9\u4e2a\u4eba\u8ba9\u4f60\u611f\u5230\u70e6\u607c\u2026\u6216\u6c14\u6124\u2026\u6216\u53d7\u4f24\u3002\u6216\u8005\u4f60\u8fd8\u6ca1\u6709\u505a\u597d\u51c6\u5907\u53bb\u539f\u8c05\u4ed6\u3002\u5982\u679c\u4f60\u6ce8\u610f\u5230\u4e86\u4efb\u4f55\u62b5\u89e6\u7684\u5ff5\u5934\u2026\u6bd4\u5982\uff0c\u8fd9\u4e2a\u4eba\u4e0d\u914d\u2026\u6765\u770b\u770b\u4f60\u80fd\u5426\u53ea\u662f\u9759\u9759\u5730\u548c\u8fd9\u4e9b\u611f\u89c9\u5728\u4e00\u8d77\uff0c\u800c\u4e0d\u662f\u88ab\u5b83\u6df9\u6ca1\u3002\u53bb\u601d\u8003\u8fd9\u6837\u7684\u73b0\u5b9e\uff1a\u4ed6\u4e5f\u662f\u4e00\u4e2a\u6d3b\u751f\u751f\uff0c\u548c\u6211\u4e00\u6837\u547c\u5438\u7740\u7684\u4eba\u3002\u518d\u6765\u770b\u770b\uff0c\u4f60\u662f\u5426\u53ef\u4ee5\u60f3\u8c61\u5c06\u6148\u7231\u4e0e\u607b\u9690\u5fc3\u7684\u6696\u6d41\u4ece\u4f60\u7684\u5fc3\u4e2d\u6d41\u51fa\uff0c\u6d41\u5165\u6b64\u4eba\u7684\u6240\u5728\u3002<\/span><\/li>\r\n \t<li>Silently repeat these words \u2026\r\n<span style=\"text-align: initial;font-size: 1em\">\u5728\u5fc3\u4e2d\u9ed8\u5ff5\u8fd9\u4e9b\u8bdd\uff1a<\/span>\r\n<ul>\r\n \t<li>May you be free from inner and outer harm. (Repeat x 3; Pause)<\/li>\r\n \t<li>May you be happy and peaceful. (Repeat x 3; Pause)<\/li>\r\n \t<li>May you be health and strong. (Repeat x 3; Pause)<\/li>\r\n \t<li>May you be able to take care for yourself, joyfully. (Repeat x 3; Pause)<\/li>\r\n \t<li>\u613f\u4f60\u514d\u53d7\u5185\u5728\u4e0e\u5916\u5728\u7684\u4f24\u5bb3\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\r\n \t<li>\u613f\u4f60\u5e78\u798f\u4e0e\u5e73\u548c\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\r\n \t<li>\u613f\u4f60\u5065\u5eb7\u4e14\u5f3a\u58ee\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\r\n \t<li>\u613f\u4f60\u53ef\u4ee5\u5feb\u4e50\u5730\u7167\u987e\u81ea\u5df1\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul>\r\n \t<li>Finally, in your mind\u2019s eye, see if you can extend your loving-kindness ever wider \u2026 people living in your local area \u2026 to people living outside your area \u2026 to people all over the world \u2026 and to all living things in the entire universe \u2026 See if you can visualize loving kindness and compassion flowing from your heart into <strong>all living things<\/strong>.\r\n<span style=\"text-align: initial;font-size: 1em\">\u6700\u540e\uff0c\u7528\u4f60\u5fc3\u7075\u7684\u773c\u775b\uff0c\u53bb\u770b\u770b\u4f60\u662f\u5426\u5df2\u7ecf\u5c06\u6148\u7231\u6269\u5c55\u5230\u6700\u5e7f\u2026\u751f\u6d3b\u5728\u4f60\u5bb6\u4e61\u7684\u4eba\u4eec\u2026\u5728\u4f60\u6240\u5728\u5730\u4e4b\u5916\u7684\u4eba\u4eec\u2026\u6269\u5c55\u5230\u5168\u4e16\u754c\u7684\u4eba\u4eec\u2026\u4ee5\u53ca\u6574\u4e2a\u5b87\u5b99\u7684\u6240\u6709\u751f\u547d\u2026\u770b\u770b\u4f60\u662f\u5426\u53ef\u4ee5\u60f3\u8c61\u5c06\u6148\u7231\u4e0e\u607b\u9690\u5fc3\u7684\u6696\u6d41\u4ece\u4f60\u7684\u5fc3\u4e2d\u6d41\u51fa\uff0c\u6d41\u5411<\/span><strong style=\"text-align: initial;font-size: 1em\">\u6240\u6709\u751f\u547d<\/strong><span style=\"text-align: initial;font-size: 1em\">\u3002<\/span><\/li>\r\n \t<li>Silently repeat these words \u2026\r\n<span style=\"text-align: initial;font-size: 1em\">\u5728\u5fc3\u4e2d\u9ed8\u5ff5\u8fd9\u4e9b\u8bdd\uff1a<\/span>\r\n<ul>\r\n \t<li>May we all be free from inner and outer harm. (Repeat x 3; Pause)<\/li>\r\n \t<li>May we all be happy and peaceful. (Repeat x 3; Pause)<\/li>\r\n \t<li>May we all be health and strong. (Repeat x 3; Pause)<\/li>\r\n \t<li>May we all be able to take care for yourself, joyfully. (Repeat x 3; Pause)<\/li>\r\n \t<li>\u613f\u6211\u4eec\u90fd\u514d\u53d7\u5185\u5728\u4e0e\u5916\u5728\u7684\u4f24\u5bb3\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\r\n \t<li>\u613f\u6211\u4eec\u90fd\u5e78\u798f\u4e0e\u5e73\u548c\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\r\n \t<li>\u613f\u6211\u4eec\u90fd\u5065\u5eb7\u4e14\u5f3a\u58ee\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\r\n \t<li>\u613f\u6211\u4eec\u90fd\u53ef\u4ee5\u5feb\u4e50\u5730\u7167\u987e\u81ea\u5df1\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\r\n<\/ul>\r\n<\/li>\r\n \t<li>Now, continue to be in touch with the warm and loving energy in you as you return to your breath and the present moment\u2026 breathing in \u2026 and breathing out \u2026 notice any sensations in your body \u2026 whenever you are ready, you may open your eyes.\u201d\r\n<span style=\"text-align: initial;font-size: 1em\">\u73b0\u5728\uff0c\u7ee7\u7eed\u53bb\u611f\u53d7\u8fd9\u6e29\u6696\u4e0e\u6148\u7231\u7684\u6c14\u573a\uff0c\u540c\u65f6\u6e10\u6e10\u5c06\u610f\u8bc6\u6536\u56de\u5230\u4f60\u7684\u547c\u5438\uff0c\u6536\u56de\u5230\u5f53\u4e0b\u2026\u5438\u6c14\u2026\u547c\u6c14\u2026\u53bb\u611f\u53d7\u4efb\u4f55\u5728\u4f60\u8eab\u4e0a\u7684\u611f\u53d7\u2026\u5f53\u4f60\u51c6\u5907\u597d\u7684\u65f6\u5019\uff0c\u53ef\u4ee5\u5c06\u4f60\u7684\u53cc\u773c\u7741\u5f00\u3002<\/span><\/li>\r\n \t<li>Ring the bell.\r\n<span style=\"text-align: initial;font-size: 1em\">\u6572\u54cd\u94c3\u58f0<\/span><\/li>\r\n<\/ul>","rendered":"<ul>\n<li>Ring the bell.<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u6572\u54cd\u94c3\u58f0<\/span><\/li>\n<li><span style=\"text-align: initial;font-size: 1em\">\u201cIf 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 \u2026 keep your body upright; sit with dignity like a mountain \u2026 and with tranquility like a lake \u2026<br \/>\n<\/span><span style=\"font-size: 1em;text-align: initial\">&#8220;\u5982\u679c\u4f60\u613f\u610f, \u6211\u60f3\u9080\u8bf7\u4f60\u8f7b\u8f7b\u5730\u95ed\u4e0a\u773c\u775b, \u6216\u5782\u4e0b\u4f60\u7684\u76ee\u5149\uff0c\u770b\u7740\u4f60\u9762\u524d\u7684\u67d0\u4e2a\u5730\u65b9\u2026 \u4fdd\u6301\u4f60\u7684\u8eab\u4f53\u76f4\u7acb\uff0c\u50cf\u5c71\u4e00\u6837\u6709\u5c0a\u4e25\u5730\uff0c\u50cf\u6e56\u6c34\u4e00\u6837\u5b81\u9759\u5730\uff0c\u5750\u5728\u90a3\u91cc&#8230;<\/span><\/li>\n<li>Now see if you can sit with the purposeful attention of being here-and-now, without any need of judgment\u2026 notice the sensations of your body where it touches the chair\u2026<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u73b0\u5728\u770b\u770b\uff0c\u4f60\u662f\u5426\u53ef\u4ee5\u5750\u5728\u8fd9\u91cc\uff0c\u4e0d\u5e26\u4efb\u4f55\u8bc4\u5224\u5730\uff0c\u5c06\u610f\u8bc6\u5e26\u5230\u6b64\u65f6\u6b64\u5730&#8230;.\u7559\u610f\u4f60\u7684\u8eab\u4f53\u548c\u6905\u5b50\u76f8\u63a5\u89e6\u7684\u611f\u89c9\u2026<\/span><\/li>\n<li>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\u2026<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u73b0\u5728\uff0c\u5c06\u6ce8\u610f\u529b\u653e\u5230\u547c\u5438, \u5438\u6c14\uff0c\u968f\u7740\u7a7a\u6c14\u8fdb\u5165\u4f60\u7684\u8eab\u4f53\uff0c\u5173\u6ce8\u4f60\u9f3b\u5b54\u7684\u611f\u89c9, \u4ee5\u53ca\u4f60\u4e0a\u5634\u5507\u7684\u5c0f\u533a\u57df\u4f53\u9a8c\u5230\u7684\u611f\u89c9&#8230;..<\/span><\/li>\n<li>Breathing out, notice the sensation in the same area\u2026<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u547c\u6c14\uff0c\u518d\u6765\u5173\u6ce8\u4e00\u4e0b\u540c\u6837\u90e8\u4f4d\u7684\u611f\u89c9<\/span><\/li>\n<li>Breathing in, and breathing out \u2013 without any effort \u2013 notice the sensation of your belly as your breath goes in and out\u2026<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u5438\u6c14\uff0c\u547c\u6c14-\u5b8c\u5168\u81ea\u7136\u7684\u8ba9\u5b83\u53d1\u751f-\u6ce8\u610f\u4f60\u7684\u8179\u90e8\u968f\u7740\u4f60\u7684\u547c\u5438\u800c\u8d77\u4f0f\u2026<\/span><\/li>\n<li>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 \u201cthis is selfish\u201d or \u201cI don\u2019t feel anything\u201d, 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\u2026<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u5728\u63a5\u4e0b\u6765\u7684\u51e0\u5206\u949f\u91cc, \u770b\u770b\u4f60\u662f\u5426\u80fd\u8ba9\u81ea\u5df1\u7684\u610f\u8bc6\u4e13\u6ce8\u4e8e\u81ea\u8eab, \u7ed9\u81ea\u5df1\u4ee5\u6148\u7231\u548c\u607b\u9690\u5fc3\u3002\u5982\u679c\u4f60\u6709\u4efb\u4f55&#8221;\u8fd9\u662f\u81ea\u79c1\u7684&#8221; \u6216 &#8220;\u6211\u4ec0\u4e48\u90fd\u611f\u89c9\u4e0d\u5230&#8221; \u7684\u60f3\u6cd5, \u770b\u770b\u4f60\u662f\u5426\u80fd\u8ba9\u8fd9\u4e9b\u60f3\u6cd5\u98d8\u8fc7, \u5e76\u628a\u6ce8\u610f\u529b\u5e26\u56de\u5230\u8fd9\u4e2a\u7ec3\u4e60\u4e0a\u3002\u4e8b\u5b9e\u4e0a\uff0c\u4e13\u6ce8\u4e8e\u81ea\u5df1\uff0c\u53ef\u4ee5\u5e2e\u52a9\u4f60\u57f9\u517b\u51fa\u575a\u5b9e\u7684\u57fa\u7840\uff0c\u6765\u5c06\u6148\u7231\u4e0e\u60b2\u60af\u690d\u5165\u81ea\u5df1\u548c\u4ed6\u4eba\u7684\u5185\u5fc3\u3002\u770b\u770b\u4f60\u662f\u5426\u80fd\u611f\u53d7\u5230\u6148\u7231\u4e0e\u607b\u9690\u5fc3\u7684\u6696\u6d41\u4ece\u4f60\u7684\u5185\u5fc3\u6d8c\u51fa\uff0c\u6d41\u5165\u4f60\u5168\u7136\u7684\u5b58\u5728\u2026<\/span><\/li>\n<li class=\"page-break-before\">Now, silently repeat these words \u2026<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u73b0\u5728\uff0c\u5728\u5fc3\u4e2d\u9ed8\u5ff5\u8fd9\u4e9b\u8bdd\uff1a<\/span><\/p>\n<ul>\n<li>May I be free from inner and outer harm (Repeat x 3; Pause)<\/li>\n<li>May I be happy and peaceful (Repeat x 3; Pause)<\/li>\n<li>May I be health and strong (Repeat x 3; Pause)<\/li>\n<li>May I be able to take care for myself joyfully (Repeat x 3; Pause)<\/li>\n<li><span style=\"text-align: initial;font-size: 1em\">\u613f\u6211\u514d\u53d7\u5185\u5728\u4e0e\u5916\u5728\u7684\u4f24\u5bb3\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/span><\/li>\n<li><span style=\"text-align: initial;font-size: 1em\">\u613f\u6211\u5e78\u798f\u4e0e\u5e73\u548c\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/span><\/li>\n<li><span style=\"text-align: initial;font-size: 1em\">\u613f\u6211\u5065\u5eb7\u4e14\u5f3a\u58ee\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/span><\/li>\n<li><span style=\"text-align: initial;font-size: 1em\">\u613f\u6211\u53ef\u4ee5\u5feb\u4e50\u5730\u7167\u987e\u81ea\u5df1\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li>Next, see if you can recall to mind <strong>someone living whom you respect<\/strong>, 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.<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u63a5\u4e0b\u6765\uff0c\u770b\u770b\u4f60\u80fd\u5426\u56de\u5fc6\u8d77\u4e00\u4e2a\u8fd8\u6d3b\u7740\u7684\uff0c\u4f60\u975e\u5e38\u5c0a\u91cd\u7684\u4eba\uff0c\u4e00\u4f4d\u8001\u5e08\u6216\u8005\u5e08\u957f\u3002\u4ed6\u66fe\u7ecf\u6388\u4f60\u4e88\u77e5\u8bc6\u6216\u667a\u6167\u3002\u770b\u770b\u4f60\u662f\u5426\u53ef\u4ee5\u60f3\u8c61\u5c06\u6148\u7231\u4e0e\u607b\u9690\u5fc3\u7684\u6696\u6d41\u4ece\u4f60\u7684\u5fc3\u4e2d\u6d41\u51fa\uff0c\u6d41\u5411\u4f60\u6240\u5c0a\u656c\u7684\u4ed6\u3002<\/span><\/li>\n<li>Silently repeat these words \u2026<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u5728\u5fc3\u4e2d\u9ed8\u5ff5\u8fd9\u4e9b\u8bdd\uff1a<\/span><\/p>\n<ul>\n<li>May you be free from inner and outer harm. (Repeat x 3; Pause)<\/li>\n<li>May you be happy and peaceful. (Repeat x 3; Pause)<\/li>\n<li>May you be health and strong. (Repeat x 3; Pause)<\/li>\n<li>May you be able to take care for yourself, joyfully. (Repeat x 3; Pause)<\/li>\n<li>\u613f\u4f60\u514d\u53d7\u5185\u5728\u4e0e\u5916\u5728\u7684\u4f24\u5bb3\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\n<li>\u613f\u4f60\u5e78\u798f\u4e0e\u5e73\u548c\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\n<li>\u613f\u4f60\u5065\u5eb7\u4e14\u5f3a\u58ee\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\n<li>\u613f\u4f60\u53ef\u4ee5\u5feb\u4e50\u5730\u7167\u987e\u81ea\u5df1\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li>Now, see if you can recall to mind a <strong>dear friend <\/strong>whom you care about. See if you can visualize loving kindness and compassion pouring from your heart and flowing into your dear friend.<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u73b0\u5728\uff0c\u770b\u770b\u4f60\u80fd\u5426\u56de\u5fc6\u8d77\u4e00\u4f4d\u4f60\u7275\u6302\u7740\u7684\u631a\u53cb\u3002\u770b\u770b\u4f60\u662f\u5426\u53ef\u4ee5\u60f3\u8c61\u5c06\u6148\u7231\u4e0e\u607b\u9690\u5fc3\u7684\u6696\u6d41\u4ece\u4f60\u7684\u5fc3\u4e2d\u6d41\u51fa\uff0c\u6d41\u5411\u4f60\u4eb2\u7231\u7684\u670b\u53cb\u3002<\/span><\/li>\n<li class=\"page-break-before\">Silently repeat these words \u2026<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u5728\u5fc3\u4e2d\u9ed8\u5ff5\u8fd9\u4e9b\u8bdd\uff1a<\/span><\/p>\n<ul>\n<li>May you be free from inner and outer harm. (Repeat x 3; Pause)<\/li>\n<li>May you be happy and peaceful. (Repeat x 3; Pause)<\/li>\n<li>May you be health and strong. (Repeat x 3; Pause)<\/li>\n<li>May you be able to take care for yourself, joyfully. (Repeat x 3; Pause)<\/li>\n<li>\u613f\u4f60\u514d\u53d7\u5185\u5728\u4e0e\u5916\u5728\u7684\u4f24\u5bb3\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\n<li>\u613f\u4f60\u5e78\u798f\u4e0e\u5e73\u548c\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\n<li>\u613f\u4f60\u5065\u5eb7\u4e14\u5f3a\u58ee\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\n<li>\u613f\u4f60\u53ef\u4ee5\u5feb\u4e50\u5730\u7167\u987e\u81ea\u5df1\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li>Let us now practice extending our loving kindness. See if you can recall to mind a <strong>neutral person<\/strong>. It can be someone whom you have just recently met, or someone whom you meet regularly but don\u2019t have any particular feelings for or strong relationship with \u2026 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.<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u8ba9\u6211\u4eec\u5f00\u59cb\u7ec3\u4e60\u5c06\u6211\u4eec\u7684\u6148\u5fc3\u6269\u5c55\u3002\u6765\u770b\u770b\u4f60\u662f\u5426\u53ef\u4ee5\u56de\u60f3\u8d77\u4e00\u4e2a\u5e73\u5e38\u7684\u4eba\u3002\u4ed6\u53ef\u4ee5\u662f\u4f60\u6700\u8fd1\u521a\u521a\u7ed3\u8bc6\u7684\u4eba\uff0c\u6216\u8005\u4ec5\u4ec5\u662f\u4e00\u4e2a\u4f60\u5728\u751f\u6d3b\u4e2d\u7ecf\u5e38\u4f1a\u78b0\u5230\u7684\uff0c\u4f46\u6ca1\u6709\u7279\u522b\u7684\u611f\u89c9\u7684\uff0c\u4e5f\u6ca1\u6709\u6df1\u539a\u5173\u7cfb\u7684\u4eba\uff0c\u6bd4\u5982\uff0c\u516c\u5171\u6c7d\u8f66\u53f8\u673a\u3002\u8fd9\u91cc\u6ca1\u6709\u6b63\u786e\u6216\u8005\u9519\u8bef\u7684\u9009\u62e9\u3002\u4efb\u4f55\u6b64\u65f6\u51fa\u73b0\u5728\u4f60\u8111\u6d77\u4e2d\u7684\u4eba\u90fd\u53ef\u4ee5\u3002\u770b\u770b\u4f60\u662f\u5426\u53ef\u4ee5\u60f3\u8c61\u5c06\u6148\u7231\u4e0e\u607b\u9690\u5fc3\u7684\u6696\u6d41\u4ece\u4f60\u7684\u5fc3\u4e2d\u6d41\u51fa\uff0c\u7f13\u7f13\u6d41\u5165\u8fd9\u4e2a\u4eba\u3002<\/span><\/li>\n<li>Silently repeat these words \u2026<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u5728\u5fc3\u4e2d\u9ed8\u5ff5\u8fd9\u4e9b\u8bdd\uff1a<\/span><\/p>\n<ul>\n<li>May you be free from inner and outer harm. (Repeat x 3; Pause)<\/li>\n<li>May you be happy and peaceful. (Repeat x 3; Pause)<\/li>\n<li>May you be health and strong. (Repeat x 3; Pause)<\/li>\n<li>May you be able to take care for yourself, joyfully. (Repeat x 3; Pause)<\/li>\n<li>\u613f\u4f60\u514d\u53d7\u5185\u5728\u4e0e\u5916\u5728\u7684\u4f24\u5bb3\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\n<li>\u613f\u4f60\u5e78\u798f\u4e0e\u5e73\u548c\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\n<li>\u613f\u4f60\u5065\u5eb7\u4e14\u5f3a\u58ee\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\n<li>\u613f\u4f60\u53ef\u4ee5\u5feb\u4e50\u5730\u7167\u987e\u81ea\u5df1\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li>The next part may be a bit of a challenge. See if you are willing to practice extending loving kindness to <strong>someone whom you are having some difficulty with or you do not like<\/strong>\u2026 maybe this person makes you feel annoyed \u2026 or angry \u2026 or hurt. Maybe you have not even forgiven this person yet. If you notice any resisting thoughts \u2026 like this person does not deserve it \u2026 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.<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u4e0b\u4e00\u4e2a\u90e8\u5206\u5bf9\u4f60\u6765\u8bf4\u53ef\u80fd\u662f\u4e2a\u6311\u6218\u3002\u6765\u770b\u770b\u4f60\u662f\u5426\u613f\u610f\u518d\u6b21\u6269\u5c55\u4f60\u7684\u6148\u7231\u5fc3\uff0c\u5c06\u5b83\u4eec\u5e26\u7ed9\u90a3\u4e9b<\/span><strong style=\"text-align: initial;font-size: 1em\">\u548c\u4f60\u6709\u8fc7\u8282\u6216\u8005\u4f60\u4e0d\u559c\u6b22\u7684<\/strong><span style=\"text-align: initial;font-size: 1em\">\u4eba\u2026\u53ef\u80fd\u8fd9\u4e2a\u4eba\u8ba9\u4f60\u611f\u5230\u70e6\u607c\u2026\u6216\u6c14\u6124\u2026\u6216\u53d7\u4f24\u3002\u6216\u8005\u4f60\u8fd8\u6ca1\u6709\u505a\u597d\u51c6\u5907\u53bb\u539f\u8c05\u4ed6\u3002\u5982\u679c\u4f60\u6ce8\u610f\u5230\u4e86\u4efb\u4f55\u62b5\u89e6\u7684\u5ff5\u5934\u2026\u6bd4\u5982\uff0c\u8fd9\u4e2a\u4eba\u4e0d\u914d\u2026\u6765\u770b\u770b\u4f60\u80fd\u5426\u53ea\u662f\u9759\u9759\u5730\u548c\u8fd9\u4e9b\u611f\u89c9\u5728\u4e00\u8d77\uff0c\u800c\u4e0d\u662f\u88ab\u5b83\u6df9\u6ca1\u3002\u53bb\u601d\u8003\u8fd9\u6837\u7684\u73b0\u5b9e\uff1a\u4ed6\u4e5f\u662f\u4e00\u4e2a\u6d3b\u751f\u751f\uff0c\u548c\u6211\u4e00\u6837\u547c\u5438\u7740\u7684\u4eba\u3002\u518d\u6765\u770b\u770b\uff0c\u4f60\u662f\u5426\u53ef\u4ee5\u60f3\u8c61\u5c06\u6148\u7231\u4e0e\u607b\u9690\u5fc3\u7684\u6696\u6d41\u4ece\u4f60\u7684\u5fc3\u4e2d\u6d41\u51fa\uff0c\u6d41\u5165\u6b64\u4eba\u7684\u6240\u5728\u3002<\/span><\/li>\n<li>Silently repeat these words \u2026<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u5728\u5fc3\u4e2d\u9ed8\u5ff5\u8fd9\u4e9b\u8bdd\uff1a<\/span><\/p>\n<ul>\n<li>May you be free from inner and outer harm. (Repeat x 3; Pause)<\/li>\n<li>May you be happy and peaceful. (Repeat x 3; Pause)<\/li>\n<li>May you be health and strong. (Repeat x 3; Pause)<\/li>\n<li>May you be able to take care for yourself, joyfully. (Repeat x 3; Pause)<\/li>\n<li>\u613f\u4f60\u514d\u53d7\u5185\u5728\u4e0e\u5916\u5728\u7684\u4f24\u5bb3\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\n<li>\u613f\u4f60\u5e78\u798f\u4e0e\u5e73\u548c\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\n<li>\u613f\u4f60\u5065\u5eb7\u4e14\u5f3a\u58ee\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\n<li>\u613f\u4f60\u53ef\u4ee5\u5feb\u4e50\u5730\u7167\u987e\u81ea\u5df1\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li>Finally, in your mind\u2019s eye, see if you can extend your loving-kindness ever wider \u2026 people living in your local area \u2026 to people living outside your area \u2026 to people all over the world \u2026 and to all living things in the entire universe \u2026 See if you can visualize loving kindness and compassion flowing from your heart into <strong>all living things<\/strong>.<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u6700\u540e\uff0c\u7528\u4f60\u5fc3\u7075\u7684\u773c\u775b\uff0c\u53bb\u770b\u770b\u4f60\u662f\u5426\u5df2\u7ecf\u5c06\u6148\u7231\u6269\u5c55\u5230\u6700\u5e7f\u2026\u751f\u6d3b\u5728\u4f60\u5bb6\u4e61\u7684\u4eba\u4eec\u2026\u5728\u4f60\u6240\u5728\u5730\u4e4b\u5916\u7684\u4eba\u4eec\u2026\u6269\u5c55\u5230\u5168\u4e16\u754c\u7684\u4eba\u4eec\u2026\u4ee5\u53ca\u6574\u4e2a\u5b87\u5b99\u7684\u6240\u6709\u751f\u547d\u2026\u770b\u770b\u4f60\u662f\u5426\u53ef\u4ee5\u60f3\u8c61\u5c06\u6148\u7231\u4e0e\u607b\u9690\u5fc3\u7684\u6696\u6d41\u4ece\u4f60\u7684\u5fc3\u4e2d\u6d41\u51fa\uff0c\u6d41\u5411<\/span><strong style=\"text-align: initial;font-size: 1em\">\u6240\u6709\u751f\u547d<\/strong><span style=\"text-align: initial;font-size: 1em\">\u3002<\/span><\/li>\n<li>Silently repeat these words \u2026<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u5728\u5fc3\u4e2d\u9ed8\u5ff5\u8fd9\u4e9b\u8bdd\uff1a<\/span><\/p>\n<ul>\n<li>May we all be free from inner and outer harm. (Repeat x 3; Pause)<\/li>\n<li>May we all be happy and peaceful. (Repeat x 3; Pause)<\/li>\n<li>May we all be health and strong. (Repeat x 3; Pause)<\/li>\n<li>May we all be able to take care for yourself, joyfully. (Repeat x 3; Pause)<\/li>\n<li>\u613f\u6211\u4eec\u90fd\u514d\u53d7\u5185\u5728\u4e0e\u5916\u5728\u7684\u4f24\u5bb3\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\n<li>\u613f\u6211\u4eec\u90fd\u5e78\u798f\u4e0e\u5e73\u548c\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\n<li>\u613f\u6211\u4eec\u90fd\u5065\u5eb7\u4e14\u5f3a\u58ee\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\n<li>\u613f\u6211\u4eec\u90fd\u53ef\u4ee5\u5feb\u4e50\u5730\u7167\u987e\u81ea\u5df1\uff08\u91cd\u590d\u4e09\u6b21\uff1b\u6682\u505c\uff09<\/li>\n<\/ul>\n<\/li>\n<li>Now, continue to be in touch with the warm and loving energy in you as you return to your breath and the present moment\u2026 breathing in \u2026 and breathing out \u2026 notice any sensations in your body \u2026 whenever you are ready, you may open your eyes.\u201d<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u73b0\u5728\uff0c\u7ee7\u7eed\u53bb\u611f\u53d7\u8fd9\u6e29\u6696\u4e0e\u6148\u7231\u7684\u6c14\u573a\uff0c\u540c\u65f6\u6e10\u6e10\u5c06\u610f\u8bc6\u6536\u56de\u5230\u4f60\u7684\u547c\u5438\uff0c\u6536\u56de\u5230\u5f53\u4e0b\u2026\u5438\u6c14\u2026\u547c\u6c14\u2026\u53bb\u611f\u53d7\u4efb\u4f55\u5728\u4f60\u8eab\u4e0a\u7684\u611f\u53d7\u2026\u5f53\u4f60\u51c6\u5907\u597d\u7684\u65f6\u5019\uff0c\u53ef\u4ee5\u5c06\u4f60\u7684\u53cc\u773c\u7741\u5f00\u3002<\/span><\/li>\n<li>Ring the bell.<br \/>\n<span style=\"text-align: initial;font-size: 1em\">\u6572\u54cd\u94c3\u58f0<\/span><\/li>\n<\/ul>\n","protected":false},"author":486,"menu_order":5,"template":"","meta":{"pb_show_title":"on","pb_short_title":"","pb_subtitle":"","pb_authors":[],"pb_section_license":""},"chapter-type":[],"contributor":[],"license":[],"class_list":["post-640","chapter","type-chapter","status-publish","hentry"],"part":587,"_links":{"self":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/chapters\/640","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/chapters"}],"about":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/wp\/v2\/types\/chapter"}],"author":[{"embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/wp\/v2\/users\/486"}],"version-history":[{"count":8,"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/chapters\/640\/revisions"}],"predecessor-version":[{"id":1072,"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/chapters\/640\/revisions\/1072"}],"part":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/parts\/587"}],"metadata":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/chapters\/640\/metadata\/"}],"wp:attachment":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/wp\/v2\/media?parent=640"}],"wp:term":[{"taxonomy":"chapter-type","embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/chapter-type?post=640"},{"taxonomy":"contributor","embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/wp\/v2\/contributor?post=640"},{"taxonomy":"license","embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/wp\/v2\/license?post=640"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}