专栏名称: 竹庆本乐
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情绪过载,何以应对(二)| What To Do About Emotional Overload

竹庆本乐  · 公众号  ·  · 2019-07-12 10:00

Contemplative Meditation – 2 Ways

观察修的两个方法



Once you are able to relax a bit, you can try to gain more perspective on this emotional experience. At this point, it helps to investigate or analyze it. We try to do this analysis without too much thought.

一旦你能够放轻松一点,你就可以更加仔细地看看那个情绪体验。这个时候,你就能查探它,分析它。我们可以试着去分析,但是不要夹杂太多想法。

 

Contemplative analysis involves some thoughts, but they are disciplined thoughts. You start by analyzing the cause or what set off the emotion, and also the conditions––where you were, what you were doing when this strong feeling came up, and how that emotion is arising. You stick to the basic information.

观察修需要一些思考,但这些思考是经过训练的。一开始,要去分析那个因或者说是什么引起了那个情绪,还要分析缘,即当这个强大的情绪体验出现的时候,你在哪里、做了什么、它是怎样生起的。请围绕这些基本的信息展开。

 

Then when you see your mind going beyond tha--when it starts to go into some kind of story line about the past or something––you must stop there. We just try to find the basic information: “When he says this, then it triggers my irritation.” Or “When this person does this, I think of that,” and so forth. You examine just this one point of your emotional experience, and stop there for now.

接下来,当你发现念头散掉了——当念头开始跟着回忆或某个事情说故事的时候,你必须就此打住。我们只需要找到最基本的信息:“当他说这个的时候,引起了我的愤怒,或者当这个人做了这件事的时候,我想到了那个”,如此等等。就这样只是观察情绪体验的某一个点,然后到此为止。

 

When you work with a strong emotion in this way, you can see the whole situation much more clearly. That moment of clarity can be your mindfulness reminder for the next time a similar feeling, such as anger or irritation, arises. It can help you avoid reacting and making things worse. That’s one method.

当你这样去处理一个强大的情绪时,你能够对整个形势有更清晰地把握。下一次类似的情绪,比如愤怒或者气恼生起的时候,彼时那种清晰的认知会发出一个正念的提示。它会帮助你避免做出回应让事情变得更糟。这是一个方法。

 

The other method we use is analytical meditation. With this method you sit in shamatha, or basic calmness, for a while. And within that, you investigate one trigger point or one emotion for a few minutes. Then when you see your mind getting too involved in grasping, or developing a lot of commentary as opposed to simply investigating this moment of your experience, you return to your breathing.

另一个方法是分析式禅修。用这个方法时,先修一段止禅,让心回到基本的宁静。在这个宁静中花几分钟来观察一个诱发点或者一个情绪。接着,当你发现自己的心太用力地要抓住什么或者要展开很多评论而不只是简单地观察当下的体验时,你就回到自己的呼吸。

 

Letting Go of Emotions

放下情绪

 

We want to let go of our painful emotions. But what is letting go, actually? To find that out, you have to do it. It’s not a theory, it’s a practice. Letting go is essentially a practice of releasing our stressful physical and emotional energy. We do this by working with physical and mental exercises––primarily through relaxation and awareness.

我们想要放下那些痛苦的情绪。但什么才算放下呢?要找到答案,你就要去实践放下。它不是一个理论,而是一种练习。本质上说,放下就是一种练习释放身体压力和情绪能量的练习。通过身体和心理上的练习,主要是通过对放松和觉知的练习,我们就是在放下了。

 

Excerpted from Emotional Rescue Workshops created by Dzogchen Ponlop Rinpoche.

节选自DPR创办的情绪救援工作坊。


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