2.Practicing Mindfulness
2.練習正念

Welcome to partt wo of what is mindfulness. This session contains practices and experiential content with regards to the topic from part one. I want to start out by sharing a common misconception with mindfulness. The misconception
歡迎來到正念的第二部分。本課程包含與第一部分主題相關的實踐和經驗內容。我想從與正念分享一個常見的誤解開始。誤解

is thatmindfulness is a way for us to start feeling good, feeling better about things.
正念是一種讓我們開始感覺良好，感覺更好的方法。

And this is themisconception. It's not about feeling good. It's about being good at feeling.When we allow ourselves to, uh, mindfully observe whatever's taking place inthe present moment in a non-judgemental way. What we get really good at is weget really good at feeling whatever it is that we're feeling.
這是一種誤解。不是感覺好。就是要善於感受。當我們允許自己，呃，用一種不帶偏見的方式，用心觀察當下發生的一切。我們真正擅長的是，無論我們感覺到什麼，我們都能感覺到。

So again, ratherthan feeling good, we're just good at feeling. So that's the misconception. Nowhere's one of the exercises that we do for mindfulness practice, the exercisesto get better at observing and noticing. We learned to label emotions. We learnto label the experiences that we're having. And one really quick way to do thisis to simply ask yourself, what am I noticing right
所以再說一遍，我們不是感覺好，而是善於感覺。所以這就是誤解。這里有一個練習，我們做正念練習，這些練習是為了更好地觀察和注意。我們學會了給情緒貼標簽。我們學會給自己的經歷貼上標簽。一個很快的方法就是問你自己，我注意到了什麼

now?
現在？

Now, if youdon't want to spend time doing an actual meditation, which we are about to do,you can invoke a lot of these same feelings by setting a reminder on yourphone. Maybe once a day or a couple of times a day to prompt you with thequestion. What am I noticing right now? There's a term in mindfulness practice.
現在，如果你不想花時間做一個真正的冥想，我們將要做的，你可以通過在手機上設置一個提醒來喚起很多同樣的感覺。也許一天一次或者一天幾次來提示你這個問題。我現在注意到了什麼？在正念練習中有一個術語。

Called habitualreactivity. And the idea is essentially this, we go through our day-to-daylives in autopilot mode. In other words, somebody says something which makes methink something, which makes me feel something which makes me do somethingwhich makes me on a cycle. Right. It's it's again, the idea of stimulusresponse, stimulus response, stimulus response.
稱為習慣性反應。基本上我們的想法是，我們在自動駕駛模式下度過我們的日常生活。換言之，有人說的話讓我思考，讓我感覺到，讓我做一些讓我循環的事情。正確的。又是，刺激反應，刺激反應，刺激反應。

And that is whatwe call habitual reactivity. When we start to understand our habitualtendencies, our habitual way of being. And we start putting gaps in where weobserve. We can start to experience a more deliberate way of living rather thanjust the autopilot mode. So asking ourselves, what am I noticing right now is avery quick way of taking ourselves out of that habitual reactivity mode andjust observing for a moment and labeling, I am experiencing this, or
這就是我們所說的習慣性反應。當我們開始了解我們的習慣性傾向，我們習慣性的存在方式。我們開始在我們觀察到的地方設置縫隙。我們可以開始體驗一種更慎重的生活方式，而不僅僅是自動駕駛模式。所以問我們自己，我現在注意到的是一個很快的方法，讓我們擺脫習慣性的反應模式，觀察一下，然后貼上標簽，我正在經歷這個，或者

I am feeling angry or Iam feeling content.
我覺得很生氣或者很滿足。

And, and here'sthe kicker to be mindful. It's very easy. If I even notice that I'm not beingmindful, I'm mindful of the fact that I'm not being mindful, which is initself. Mindfulness practice. So there's really no way to do this where we doit wrong when we try to observe whatever it is we're observing is donemindfully.
還有，這是一個值得注意的問題。很簡單。如果我注意到我没有留心，我會注意到我没有留心的事實，這本身就是。正念練習。所以，當我們試圖觀察我們所觀察到的任何事物都是用心去做的時候，我們真的不可能做到這一點。

So if I'mmindful of the fact that I'm here, wishing I wasn't trying to be mindful andI'm angry. Well, that's being mindful because I'm noticing something aboutmyself. So there's no way to get this wrong. That would be the othermisconception that I think is important to highlight here. This, there's no wayto do this wrong.
所以，如果我注意到我在這里的事實，希望我没有試著去留意，我很生氣。好吧，那是因為我注意到了我自己的一些東西。所以没辦法搞錯。這是我認為在這里需要強調的另一個誤解。這，没辦法做錯事。

I hear peopleoften say, Oh, I can't be mindful because I'm not good at sitting andmeditating. Well, that's not what mindfulness is. You can't be bad atmindfulness. If you're noticing the moment, I noticed that I'm not noticing Iam now mindful. So. We're going to go into this a little bit more with anactual guided meditation.
我經常聽到人們說，哦，我不能專心，因為我不擅長坐著冥想。好吧，那不是正念。你不可能不擅長正念。如果你注意到了這一刻，我注意到我没有注意到我現在很在意。所以。我們將通過一個實際的指導冥想來進一步探討這個問題。

That's a practiceand becoming more mindful, and I will guide you through this. As you listen tothis, you can close your eyes. You can keep your eyes open, whatever it takesto be comfortable. Go ahead and take a moment to get comfortable in your chairor on a meditation cushion or wherever you may be sitting and take a deepbreath in.
這是一種練習，會變得更加專注，我會引導你完成這一切。聽著，你可以閉上眼睛。你可以睜大你的眼睛，無論需要什麼讓你舒服。去吧，花點時間在你的椅子上或冥想墊上或任何你可能坐的地方，然后深呼吸。

And slowly exhale out
慢慢呼氣

as you do this,you allow yourself to settle into the present moment, bringing your fullattention to here. And now
當你這樣做的時候，你允許你自己進入當下，把你的全部注意力帶到這里。現在呢

this guidedmeditation will help you to be more aware of your body and your mind in thepresent moment. Often anxiety about what might happen in the future or regretsabout what has happened in the past can pull your thoughts into unpleasantplaces. Sometimes if you've been in pain or experiencing discomfort, whetherthat be physical or emotional discomfort for a long time.
這一引導冥想將幫助你在當下時刻更覺知你的身體和心靈。對未來可能發生的事情的焦慮或者對過去發生的事情的后悔常常會把你的想法拉到不愉快的地方。有時，如果你一直在痛苦或經歷不適，無論是身體上或情感上的不適。

Worrying aboutfuture discomfort can cause you to feel discomfort now in the present moment.And the truth is that we only exist in the here and now. So being aware ofwhere you are at the moment, uh, can help you to let go of a lot of thenegative or uncomfortable emotions.
擔心未來的不適會讓你現在感到不適。而事實是我們只存在於此時此地。所以，意識到你現在的處境，呃，可以幫助你擺脫很多消極或不舒服的情緒。

Focus yourattention on your posture. Notice any discomfort that you may be experiencing fromthe way that you're sitting and if so, make any necessary adjustments to ensureyou are comfortable and relax.
把注意力集中在你的姿勢上。注意你可能從你的坐姿上感受到的任何不適，如果是這樣，做任何必要的調整以確保你感到舒適和放鬆。

Now, payattention to your breathing for a moment. Notice that breathing is one of themost ordinary. And mundane things we do. And yet it's one of the vitalprocesses that keeps us alive. Take a moment to focus on your specificbreathing, try to become aware of what it feels like to breathe. You breatheout of your nose, perhaps you'll notice the slight temperature fluctuations atthe tip of your nose, between the in-breath and the out-breath.
現在，注意一下你的呼吸。注意呼吸是最普通的。以及我們所做的平凡的事情。但這是維持我們生存的重要過程之一。花點時間專注於你的特定呼吸，試著意識到呼吸的感覺。你用鼻子吸氣，也許你會注意到鼻尖在吸氣和呼氣之間的輕微溫度波動。

If you agreethat out of your mouth, perhaps you'll notice the physical sensation of therise and fall in your chest or your abdomen as you breathe in. And as youbreathe out,
如果你從嘴里說出來，也許你會注意到吸氣時胸部或腹部的起伏感。當你呼氣時，

let's see if youcan notice your breathing pattern. Do you tend to breathe deep or is itshallow? Is it long breaths or short as a fast or is it slow
讓我們看看你是否注意到你的呼吸模式。你喜歡深呼吸還是淺呼吸？是長呼吸還是短呼吸快還是慢

and keep inmind? You're not trying to change it. What you're practicing is observing it.So just notice, just observe. What is it that I'm noticing when I'm payingattention?
記住了嗎？你不是想改變它。你所練習的就是觀察它。所以注意，觀察。我注意到的是什麼？

throughmindfulness practice. We can learn to switch from thinking to simply observingwhen we're thinking we're making meaning of things. We tend to create storiesaround things, and often these stories we create about reality do not matchreality itself. The disconnect between our story of reality and reality itselfcan be the source of a lot of suffering for ourselves and others.
通過正念練習。當我們在思考我們在理解事物時，我們可以學會從思考轉向簡單的觀察。我們傾向於圍繞事物創造故事，而這些關於現實的故事往往與現實本身不符。我們的現實故事和現實本身之間的脫節可能是我們自己和他人遭受許多痛苦的根源。

We can learn tosee more clearly the reality around us by learning to just observe, learning,to notice what's there. And we start this by learning to observe our own bodyand our own mind.
我們可以學會更清楚地看到我們週圍的現實，只要學會觀察，學習，注意那里有什麼。我們首先要學會觀察自己的身體和思想。

Notice thephysical sensation in your head, around your scalp. Do you notice any tensionin any of the muscles?
注意你的頭部，頭皮週圍的物理感覺。你注意到有没有肌肉緊張？

Try focusingyour attention specifically on your forehead and allow the muscles to softenand relax.
試著把注意力集中在你的額頭上，讓肌肉軟化和放鬆。

Now, bring yourattention to your face in general, your jaw, your cheeks, your chin. Allowthose muscles to soften and relax
現在，把你的注意力集中在你的臉上，你的下巴，你的臉頰，你的下巴。讓這些肌肉軟化和放鬆

wherever youmight notice, tension or discomfort. Allow it to be there and try to soften andrelax the aversion you have to that discomfort.
無論你注意到哪里，緊張或不適。讓它在那里，試著軟化和放鬆你對不適的厭惡。

As you continueto scan your body, working your way down from your head, notice your ears, theback of your head, bring your attention to your neck, your shoulders, yourupper back. And allow these muscles to soften and
當你繼續掃描你的身體，從你的頭向下，注意你的耳朵，你的后腦勺，把你的注意力集中到你的脖子，你的肩膀，你的上背部。讓這些肌肉軟化

relax.
放鬆點。

now notice yourmiddle and lower back. What do you feel their pay attention to what it feelslike when you focus on a specific area?
現在注意你的中背部和下背部。當你專注於一個特定的領域時，你覺得他們會注意到什麼感覺？

Wherever thereis discomfort. Just observe it for a moment and notice how there's a naturaltendency to feel an aversion towards the discomfort. Try to soften and relaxthe aversion you have to that discomfort and notice how there's a differencebetween what we feel. And what we feel about what we
哪里有不舒服的地方。只需觀察片刻，注意到人們對不適的厭惡是多麼的自然。試著緩和和放鬆你對這種不適的厭惡，並注意到我們的感受之間有什麼不同。以及我們對

feel
感覺

while discomfortmay be uncomfortable. The aversion that we have to the discomfort is what givesrise to our suffering suffering is what arises when we want things to be otherthan how they are. And the practicing awareness can help us to become morecomfortable with the discomfort that we may be
而不適可能會讓人不舒服。我們對不適的厭惡是導致我們痛苦的原因，當我們希望事情變得不同於現狀時，就會產生痛苦。練習的意識可以幫助我們對可能的不適感到更舒服

feeling.
感覺。

bring yourattention now to your legs. Notice if there's any tension and your thighs oryour shins or your calves, and allow those muscles to soften and
現在注意你的腿。注意你的大腿、小腿或小腿是否有任何緊張，讓這些肌肉軟化

relax.
放鬆點。

now payattention to your feet. Do you feel any tightness and allow those muscles tosoften and relax,
現在注意你的腳。你有没有感到緊繃，讓這些肌肉變得柔軟和放鬆，

and now shiftyour attention and your focus to your mind while your body experiences,physical sensations, your mind produces thoughts, feelings, and emotions inrelationship to those sensations.
現在把你的注意力和注意力轉移到你的思想上，當你的身體經歷，身體的感覺，你的大腦產生與這些感覺相關的思想，感覺和情緒。

Theseexperiences and sensations are categorized by the mind as either pleasant,unpleasant or neutral pain, for example, is a physical sensation in the body,but the mind relates the feeling of pain to an unpleasant experience and aversion to the pain arises and therefore suffering arises, wanting things to beother than how they are.
這些經驗和感覺被大腦分為愉快的、不愉快的或中性的疼痛，例如，是身體中的一種物理感覺，但是大腦將痛苦的感覺與不愉快的經歷聯系起來，而痛苦的出現，因此痛苦就產生了，希望事情變得不同於它們本來的樣子。

We feel pain and we wishthat we weren't feeling pain.
我們感到痛苦，我們希望我們没有感到痛苦。

So allow thepain or discomfort to remain as a physical sensation and allow your mind tosoften and relax. The aversion of feels towards pain and discomfort.
所以，讓疼痛或不適作為一種身體的感覺，讓你的思想軟化和放鬆。對疼痛和不適的厭惡。

And notice howthe mind relates to thoughts in the same way that it relates to physicalsensations, the thoughts that we have, or typically categorized as eitherpleasant, thoughts, unpleasant thoughts, or neutral,
注意心靈與思想的關系，正如它與身體的感覺，我們所擁有的思想，或通常被歸類為愉快的、思想的、不愉快的或中性的思想，

a certain thought mayinduce a feeling of stress or worry.
某種想法可能會引起壓力或憂慮。

And notice howthe natural tendency is to feel aversion towards unpleasant thoughts. We wantto push those thoughts away. And oftentimes that only makes the thought moreprevalent.
注意到自然傾向是如何對不愉快的想法感到厭惡。我們想把這些想法趕走。通常這只會讓這種想法更加流行。

now allow thatthought to remain. Don't try to push the thoughts away, just watch them in thesame way that we watch clouds in the sky. And notice how thoughts arise, theylinger, and then they go away.
現在讓這種想法繼續存在。不要試圖把這些想法推開，只要像我們看天上的雲一樣觀察它們。注意思想是如何產生的，它們徘徊著，然后又消失了。

Bring yourawareness to any emotions you might be feeling. Notice how emotions are alsoclassified by the mind as pleasant, unpleasant, or neutral.
把你的意識帶到你可能感覺到的任何情緒上。注意情緒是如何被大腦劃分為愉快、不愉快或中性的。

We tend to chaseafter happiness, which is an emotion because it's a pleasant emotion and wetend to push away sadness or anger because it's an unpleasant emotion. When itcomes to feelings and emotions, whatever you are feeling right now, you canjust observe it. Kind of watch the feeling or the emotion without any judgmentand see if you can detect how your mind associates with this emotion
我們傾向於追求快樂，因為快樂是一種令人愉快的情緒，我們傾向於趕走悲傷或憤怒，因為這是一種不愉快的情緒。說到感情和情緒，無論你現在感覺如何，你都可以觀察它。在没有任何判斷的情況下觀察這種感覺或情緒，看看你是否能察覺到你的大腦是如何與這種情緒聯系在一起的

is there anaversion to the emotion? Is there clinging or attachment to the emotion? Doesthe emotion feel pleasant or unpleasant? Just notice and observe without tryingto change the feeling or the emotion.
有人厭惡這種情緒嗎？是否有依戀或依戀的情緒？這種情緒是愉快的還是不愉快的？注意觀察，不要試圖改變感覺或情緒。

keep in mindagain, you don't need to change how you feel. That's not what we're trying toaccomplish with mindfulness practice. You don't need to change how you thinkabout how you feel. All you want to practice is focusing and increasing theawareness you have about how you feel. If you feel aversion towards thoughts orfeelings or emotions, allow the aversion towards these things and the graspingtowards other ones to just soften and relax
再次記住，你不需要改變你的感覺。這不是我們想要通過正念練習來達到的目的。你不需要改變你對自己感覺的想法。你所要練習的就是集中注意力，提高你對自己感覺的認識。如果你對思想、感覺或情緒感到厭惡，那麼允許對這些事物的厭惡和對其他事物的把握來軟化和放鬆

just for a brief moment,just allow everything to be just as it is.
就那麼一小會兒，讓一切都保持原樣。

This meditationsession comes to a close. Bring your awareness back to the space where you are,the seat or the cushion that you're sitting on. Perhaps it's the floor, perhapsit's a chair. And as you bring your awareness back to this space, look aroundand notice. What have I not noticed here before?
這個冥想課程結束了。把你的意識帶回到你所在的空間，你坐的座位或坐墊上。也許是地板，也許是椅子。當你把你的意識帶回到這個空間，環顧四週並注意。我以前没注意到什麼？