4. TheI’s of Wisdom - Part 2
4.我的智慧-第二部分

Welcome to the next episode of mindfulness for everyday life. In this episode, we're going to explore some of the experiential topics of how we start to apply in permanence and interdependence into our day-to-day lives. And I want to share a commonmisconception when it comes to. Uh, the way that we experience impermanence andinterdependence, the misconception is that
歡迎收看下一集《正念的日常生活》。在這一集中，我們將探討一些體驗性的話題，我們如何開始將持久性和相互依存性應用到我們的日常生活中。我想分享一個常見的誤解。呃，我們經歷無常和相互依賴的方式，誤解是

we're trying to learn anew way of seeing reality and that's not entirely true.
我們試圖學習一種看待現實的新方法，但這並不完全正確。

In fact, we'reactually trying to unlearn the way that we've been perceiving reality. So as you go about practicing mindfulness, rather than thinking of this as thepractice of learning all these new concepts, ideas and things, Why not think ofit as the practice of unlearning the way that we've been going about living ourlives and perceiving reality.
事實上，我們實際上是在試圖忘記我們一直以來對現實的感知方式。所以，當你開始練習正念，而不是把它看作是學習所有這些新概念、新思想和新事物的實踐，為什麼不把它看作是一種忘卻我們生活和感知現實的方式的實踐呢。

And it's in the process of unlearning, the things will start to make more sense and match a little bit closer. The reality of how things are, here's a quick exercise you can do to immediately start practicing this mindful concept. Of impermanence and interdependence, especially inter-dependence. So again, you're going to take your phone and set a reminder on your phone to prompt you once or twice,or however often you want in the day, the question, what did it take for thismoment to arise?
在忘卻的過程中，事情會變得更有意義，匹配得更近一點。事實上事情是怎樣的，這里有一個快速的練習，你可以立即開始練習這個念心的概念。無常的無常的和相互依賴的，尤指相互依賴的。所以再一次，你要拿著你的手機，在手機上設置一個提醒，提醒你一兩次，或者不管你想在一天中做什麼，這個問題，這一刻發生了什麼？

Now you can do this with a moment or withan object. What did it take for this object to arise? I, I like to use this prompt to look around, I'll pick something and then I'll immediately spend a few minutes looking at the causes and conditions of that thing. So, as anexample, I'm sitting here recording and right in front of me as my coffeetable.
現在你可以用一個瞬間或者一個物體來做這個。這個物體是怎麼產生的？一、我喜歡用這個提示來環顧四週，我會選擇一些東西，然后我會馬上花幾分鐘時間來看看這個東西的原因和狀況。所以，舉個例子，我坐在這里錄音，就在我面前當我的咖啡桌。

So if I were to suddenly be prompted with a question, what did it take for this to arise? And I looked at that coffee table. I would start to notice that the coffee table is made up of various things. There's the wood in the table. There are some nails.I can see some plastic, uh, round things on the bottom to keep it from scratching.
所以，如果突然有人問我一個問題，這是怎麼發生的？我看著那張咖啡桌。我會注意到咖啡桌上的各種東西。桌子上有木頭。有一些釘子。我能看到底部有一些塑料的，圓形的東西，以防刮傷。

I can see, uh,where the wood is sealed with glue. So I've already got several objects that Ican work with. And then I can look for their causes and conditions. The wood,for example, obviously comes from a tree so I can visualize the tree and thesunlight and the rain and everything it took for that to be, I can visualizethe process of cutting the tree down.
我能看到，呃，木頭是用膠水封住的。所以我已經有好幾個可以處理的對象了。然后我就可以找出它們的原因和條件。例如，木頭顯然來自一棵樹，所以我可以想象這棵樹，陽光，雨水以及它所需要的一切，我可以想象砍倒這棵樹的過程。

Uh, went througha mill somewhere where somebody, uh, ran this. Tree through a saw, there was asaw blade. There was the sharpening of that blade, the invention of a sawblade, the transportation of the tree from where it was cut to the mill. And from once it was into a slab of wood from the mill to the carpenter or wherever this was assembled.
呃，穿過一個磨坊，有人，呃，經營這個。樹穿過一把鋸子，有一把鋸條。有磨刀，發明鋸條，把樹從砍樹的地方運到磨坊。從那時起，從磨坊到木匠，或是在哪里組裝的地方，它都變成了一塊木板。

And that's just working with one aspect. I can do the same with the glue. I can do the same with the nails. I can do the same with the plastic. And in a very short time, Ihave now seen beyond the coffee table. I've seen the coffee table and many ofits causes and conditions. And if you do this with enough perspective, what you'll see is it literally took all of space and time for this to be what it isright now in this moment, the years of rain and sunlight on that
這只是一個方面。我可以用膠水做同樣的事情。我可以用釘子做同樣的事。我可以用塑料做同樣的事情。在很短的時間內，我看到了咖啡桌之外的一切。我見過咖啡桌和它的許多原因和條件。如果你用足夠的視角來做，你會看到的是它花費了所有的空間和時間才變成現在這個樣子，在這個時刻，多年的風雨和陽光

tree.
樹。

The, uh, years of effort that went into all the processes that were invented for there to be,um, trucks available to transport and motors, to move trucks and, uh, saws andthe motors that control those saws. And just so many things. It can be quite afascinating experience and without being too esoteric or, or Lulu in a very,very simplistic and pragmatic way, I can see that this coffee table is far morethan just a coffee table.
多年的努力投入到所有的過程中，為了，嗯，有卡車可以運輸和馬達，移動卡車，呃，鋸和控制這些鋸的馬達。還有很多東西。它可以是一個相當迷人的經驗，没有太深奧，或露露在一個非常，非常簡單和務實的方式，我可以看到這張咖啡桌遠遠不僅僅是一個咖啡桌。

Now, a simple exercise, like this can be quite profound. Um, It's it's quite fascinating tobe able to spend a few moments, looking at something as ordinary as a coffeetable in your home and recognize it's not quite so ordinary after all, once youstart looking at it. So this is the idea of practicing
現在，一個簡單的練習，像這樣可以是相當深刻的。嗯，當你開始看的時候，能花點時間在家里看著像咖啡桌這樣普通的東西，然后意識到其實並不那麼普通，這真是太迷人了。所以這就是練習的想法

inter-dependence andpracticing impermanence.
相互依賴，修行無常。

So set a timer,uh, prompt yourself with a question. What did it take for this to arise? And then look around and pick something, whether it's a physical object or circumstances, and think of all the other circumstances it took for that to arise, and it can be quite a profound experience. So that's the exercise andnext is the guided meditation.
所以設定一個計時器，呃，用一個問題來提示自己。這是怎麼發生的？然后環顧四週，挑選一些東西，不管是實物還是環境，想想其他所有的環境，這是一個非常深刻的體驗。這是練習，接下來是指導冥想。

So take a moment to go ahead and get comfortable in your chair or on your cushion to take a deep breath in and slowly exhale
所以，花點時間，坐在椅子上或坐墊上，深呼吸，慢慢呼氣

and allow yourself to settle into the present moment, bringing your full attention tohere. And now
讓你自己適應現在的時刻，把你的全部注意力都集中在這里。現在呢

you can close your eyes or you can keep them open. It's up to you. For a moment, focus allyour attention on your posture. Notice if you are experiencing any discomfort in the way that you're sitting and if so, make any necessary changes or adjustments to ensure you are comfortable and relaxed
你可以閉上眼睛或者睜著眼睛。這取決於你。暫時把注意力集中在你的姿勢上。注意，如果你的坐姿有任何不適，請做必要的改變或調整，以確保你感到舒適和放鬆

and we'll get started.
我們就開始吧。

Notice how this is just an ordinary moment. A moment like a cloud arises, lingers and passes as it's replaced with another ordinary moment. And yet every single event willever experience. However extraordinary, however pleasant or unpleasant willtake place in an ordinary moment. Just like this one,
請注意，這只是一個普通的時刻。像一朵雲一樣的瞬間升起、徘徊、消逝，被另一個平凡的瞬間所取代。但每一件事都會經歷。無論多麼不尋常，無論多麼愉快或不愉快，都會發生在平凡的時刻。就像這個一樣，

bring your attention to your breath. And try to become aware of what it feels like to breathe.
注意呼吸。試著去體會呼吸的感覺。

If you breathe out of your nose, notice the slight temperature fluctuations at the tip of yournose, between the in-breath and the out-breath.
如果你用鼻子吸氣，注意鼻尖在吸氣和呼氣之間的輕微溫度波動。

You may notice in this observation, the nature of change, it feels one way breathing in and another way breathing out. But that sensation is always changing.
你可能會注意到，在這個觀察中，變化的本質，它感覺到一種方式的呼吸和另一種方式的呼出。但這種感覺總是在改變。

You may also notice the physical sensation of the rise and fall in your chest or your abdomen as you breathe in. Versus when you breathe out.
當你吸氣時，你也會注意到胸部或腹部的起伏。當你呼氣的時候。

Notice how the sensation of breathing is impermanent. It's continually changing, continually flowing. Air flows in with each breath in and it flows out with each out-breath. And as long as there is life, this process goes on.
注意呼吸的感覺是如何無常的。它在不斷變化，不斷流動。每次吸氣時空氣都會流入，每次呼出時都會流出。只要有生命存在，這個過程就會繼續。

Notice how ordinary the breathing process can be. It's so natural and so ordinary that werarely pause to think about it much less focus our full attention to it. But when it's observed properly, this ordinary process can become an extraordinary tool to anchor us in the present moment. The only moment we will ever have,
注意呼吸過程是多麼的普通。它是如此的自然和平凡，以至於我們很少停下來思考它，更不用說全神貫注於它了。但是，如果觀察得當，這個普通的過程就可以成為一個非凡的工具，讓我們在當前時刻站穩腳跟。我們唯一能擁有的時刻，

imagine, orvisualize yourself standing next to a large stage, like a theatrical stage or aconcert stage. And imagine this stage is completely empty. There's nothing onit.
想象一下，或者想象自己站在一個大舞臺旁，比如戲劇舞臺或音樂會舞臺。想象一下這個舞臺完全是空的。上面什麼都没有。

This is an ordinary stage with an extraordinary quality, everything that gets placed onthe stage fades and disappears. So you approach the stage and you place some ofyour favorite, favorite possessions on it. It's going to be your smartphone,your computer, your watch. Or really any possession. So imagine yourself placing some of your possessions onto this stage and notice how these items begin to fade, and then they disappear.
這是一個具有非凡品質的普通舞臺，所有放在舞臺上的東西都會褪色消失。所以你走近舞臺，把你最喜歡的東西放在上面。它將是你的智能手機，你的電腦，你的手表。或者真的有任何財產。所以想象一下你把你的一些物品放在這個舞臺上，注意到這些物品是如何開始褪色，然后消失的。

And then imagine yourself that you continue to place items onto the stage one item at a time.And when they get placed there, they start to fade and then they disappear.
然后想象你自己繼續一次一個項目地把項目放到舞臺上。當他們被安置在那里，他們開始褪色，然后他們消失。

And imagine for a moment, seeing all of your favorite things, all of them, one by one being placed on that stage, where they're there and then suddenly they're gone and notice, how does that feel to see these things that you cherish so much fading and disappearing?
想象一下，當你看到所有你最喜歡的東西，所有的，一個一個的被放在舞臺上，它們就在那里，然后突然它們就不見了，當你看到這些你珍視的東西消失的時候，你有什麼感覺？

and now knowing all of your stuff is gone. All of your physical possessions have been placed on this stage. Imagine all of your friends, all of your coworkers, all of the people that you know, and for a moment, just imagine their voices. Imagine that they're all standing there and they're talking to each other and they'resharing their stories.
現在知道你所有的東西都不見了。你所有的物質財產都被放在這個舞臺上了。想象一下你所有的朋友，所有的同事，所有你認識的人，暫時想象一下他們的聲音。想象一下，他們都站在那里，彼此交談，分享他們的故事。

And as they do this, they're all standing in lines slowly stepping onto that stage, where they begin to fade and then they disappear and imagine visualizing them doing this one by one, all the people that, you know, until they're all gone,
當他們這樣做的時候，他們都排成一行慢慢地走上舞臺，在那里他們開始淡出，然后消失，想象他們一個接一個地做這個，所有的人，你知道，直到他們都走了，

you can imagine your family, your parents, your siblings, your children. And again, I just want you to imagine their voices and I want you to envision their smiles, the feeling of love that you have for each of them. Just imagine all of them stepping onto that stage. Each one of them disappearing, fading, and disappearing one at a time.
你可以想象你的家人，你的父母，你的兄弟姐妹，你的孩子。再說一遍，我只想讓你想象他們的聲音，想象他們的微笑，你對他們每個人的愛的感覺。想象一下他們都踏上了舞臺。他們中的每一個都消失了，消失了，一次消失了一個。

And then you look around and you notice you're standing there next to that stage and you're all alone. It's just you with your feelings, with your thoughts, your memories,and your emotions, and bring your awareness to your physical and emotional sensations, whatever you feel, wherever you feel it, you place it on the stage and you watch it.
然后你環顧四週，發現你正站在舞臺旁邊，你一個人。只有你用你的感覺，你的思想，你的記憶，你的情緒，把你的意識帶到你的身體和情感的感覺，無論你感覺到什麼，無論你感覺到什麼，你把它放在舞臺上，你看著它。

Fade and disappear.
漸漸消失。

And now these are your, your thoughts and your feelings we're talking about. So happiness,sadness, pain, frustration, you watch all these feelings, fade and disappear one at a time onto that stage.
現在這些是你的，你的想法和你的感受，我們正在談論的。所以快樂，悲傷，痛苦，挫折，你看著所有這些感覺，一次一個地消失在舞臺上。

And with all the thoughts and the emotions and the feelings all gone. Now, there is no discomfort. It's just you observing, observing the impermanent nature of all things standing by the stage, just watching with awareness and with attention.How would it feel to be the observer of this no longer, just the feeler of the emotions and sensations, but now only the observer.
所有的想法，情感和感情都消失了。現在，没有不適。只是你在觀察，觀察舞臺上所有事物的無常性，只是帶著覺知和注意力觀察。當這個觀察者的感覺不再是情感和感覺的觸角，而現在只是觀察者了。

Of these things.
這些東西。

And you can imagine all your memories, all of your knowledge, all the knowledge that you'vegained from all the books that you've ever read, all the school classes that you've ever attended, every word you've ever learned, every word you've everspoken or listened to your entire vocabulary, every song you've ever listened to every sound you've ever heard.
你可以想象你所有的記憶，所有的知識，你從你讀過的書中獲得的所有知識，你參加過的所有學校課程，你學過的每一個單詞，你說過或聽過的所有單詞，你聽過的每一首歌，你聽過的每一個聲音。

Every fight or disagreement with friends or loved ones, all the arguments you've ever had with bosses or coworkers, all of these memories, all of these words and all of this knowledge is there on that stage, whereas slowly fades and it disappears.
與朋友或愛人的每一次爭吵或分歧，你與老板或同事之間的所有爭吵，所有這些記憶，所有這些話語和所有這些知識都在那個舞臺上，然而慢慢地，它就會消失。

Okay. And nowit's just you standing there and I, you walk up onto that stage. And you slowly fade and you disappear. And then the stage is the only thing that's there. And now the stage itself disappears and that's it. There's nothing, there's nothing left. There's just the awareness of emptiness, the emptiness of
可以。現在只有你站在那里，我，你走上舞臺。你慢慢地消失了。舞臺就是唯一的東西。現在舞臺本身消失了，就這樣。什麼都没有，什麼也没有留下。只有對空虛的意識

all that is.
所有這些。

And I want you to just notice as you observe, what do you feel as you become aware of this emptiness?
我希望你們能注意到，當你們意識到這種空虛時，你們有什麼感覺？

the end of all,that we know everything that is familiar to us, however, pleasant or unpleasant will come in an ordinary moment. Just like this one, every future moment,whether we eagerly anticipate it, or we dreadfully fear it, it will arise.
最后，我們知道我們所熟悉的一切，然而，快樂或不愉快都會在一個平常的時刻到來。就像這一刻，未來的每一刻，無論我們熱切地期待它，還是我們恐懼它，它都會出現。

It will linger and then it will pass.
它會逗留，然后就會過去。

Now, bring your awareness back to where you are right now, the room that you're in, the space,where you are, you can open your eyes if you had them closed, but just look around for a moment and notice how it feels to just be, to be in this present moment with whatever it is that you're feeling and notice how the awareness.
現在，把你的意識帶回到你現在的位置，你所在的房間，這個空間，你所在的地方，如果你閉上眼睛，你可以睜開眼睛，但是只要環顧四週，注意到你現在的感覺是什麼感覺，和你的感覺是什麼樣的，注意你的覺知是怎樣的。

Of comfort or discomfort can be a powerful reminder of the present moment, the here and the now
舒適或不適都能有力地提醒我們當下，此時此地

keep in mind that everything that we observe in nature is continually
請記住，我們在自然界中所觀察到的一切都是持續不斷的

changing. Every start has an end and every end gives rise to something new. And this is thecycle of continuation. All things are impermanent. Notice how right now in this moment, everything is just the way that it is. Whether the present moment is a pleasant or an unpleasant moment.
改變。每一個開始都有結束，每一個結束都會產生新的東西。這就是延續的循環。一切事物都是無常的。請注意，此時此刻，一切都是原來的樣子。現在的時刻是愉快的還是不愉快的。

Doesn't change the fact that right now, things are what they are. And before we know it,things change. And that's the nature of reality. Constant change
這並不能改變現在的事實，事情就是這樣。在我們意識到之前，事情就發生了變化。這就是現實的本質。不斷變化

as this meditation session comes to a close, bring your awareness back to the space where you are, just notice how you feel right now.
當這個冥想過程接近尾聲時，把你的意識帶回到你所在的空間，注意你現在的感受。

This can be a powerful meditation technique because it reminds us of the nature of reality.That reality is impermanent. Meaning things are always changing and reality is interdependent. All things have causes and conditions and the causes and conditions have causes and conditions. And when we start to see our world and our reality through these lenses of impermanence and interdependence, we have a much more skillful way of navigating the world where we live.
這可能是一個強大的冥想技巧，因為它提醒我們現實的本質。這種現實是無常的。意思是事情總是在變化，現實是相互依存的。一切事物都有原因和條件，原因和條件也有原因和條件。當我們開始透過這些無常和相互依賴的鏡頭來看待我們的世界和現實時，我們就有了一種更巧妙的方法來駕馭我們所生活的世界。

And navigating the thoughts and the feelings and the emotions that arises in us as we experienced life in our day to day moments. Hopefully these techniques and these meditations will help you as you navigate through your day-to-day life. And as you learn to apply mindfulness into your everyday life.
當我們在日常生活中體驗生活的時候，引導我們的思想、情感和情緒。希望這些技巧和冥想能幫助你度過你的日常生活。當你學會在日常生活中運用正念。