The document discusses concepts from Buddhism, including the four immeasurables of loving-kindness, compassion, sympathetic joy, and equanimity. It provides explanations and traditional phrases used in the meditation and cultivation of equanimity. This includes understanding that beings are the owners of their karma, and accepting that happiness and suffering depend on one's actions, not our wishes for others. Equanimity balances heartfelt care with recognizing the limits of our control over external events and others' experiences.

1. 四無量心
捨
善心今攝
Nov. 22, 2023

2. 捨心練習
oMay I accept things the way they are
願我接受事物原本的樣子。
oMay I let people be for who they are
願我讓人們成為他們本來的樣子。
oMay I learn to see the coming and going of all events
願我學會看透所有事件的來去。
oMay I learn to see the arising and ceasing of all phenomena
願我學會看透一切現象的生起與滅去。
oMay I be open, balanced, and peaceful
願我開放、平衡、平和。

3. WHO Declares Loneliness a ‘Global Public Health
Concern’
世界衛生組織宣布孤獨是“全球公共衛生問題”
Sarah Johnson Nov. 16, 2023
• The World Health Organization (WHO) has declared loneliness to be a
pressing global health threat, with the US surgeon general saying that
its mortality effects are equivalent to smoking 15 cigarettes a day.
世界衛生組織 (WHO) 已宣布孤獨是一個緊迫的全球健康
威脅，美國衛生局局長表示，孤獨對死亡率的影響相當
於每天吸 15 支菸。
https://www.theguardian.com/global-development/2023/nov/16/who-declares-loneliness-a-global-public-
health-concern

4. WHO declares loneliness a ‘global public health
concern’
Sarah Johnson Nov. 16, 2023
• “Loneliness transcends borders and is becoming a global public health
concern affecting every facet of health, wellbeing and development.
Social isolation knows no age or boundaries.” said Chido Mpemba
孤獨超越國界，正成為影響健康、福祉和發展各
個層面的全球公共衛生議題。 社會隔離不分年齡
或界限。

5. WHO declares loneliness a ‘global public health
concern’
• The health risks are as bad as smoking up to 15 cigarettes a day, and
even greater than those associated with obesity and physical inactivity,
Vivek Murphy.
其健康風險與每天吸菸多達 15 支香菸一樣嚴重，甚至比
與肥胖和缺乏身體活動相關的風險還要嚴重。美國衛生
局局長
• In older adults, loneliness is associated with a 50% increased risk of
developing dementia and a 30% increased risk of incident coronary
artery disease or stroke.
對於老年人來說，孤獨會使罹患失智症的風險增加 50%，
罹患冠狀動脈疾病或中風的風險增加 30%。

6. WHO declares loneliness a ‘global public health
concern’
• Between 5% and 15% of adolescents are lonely, likely underestimated.
5% 到 15% 的青少年感到孤獨，這可能被低估了。
• In Africa, 12.7% adolescents experience loneliness compared to 5.3%
in Europe.
在非洲，12.7% 的青少年感到孤獨，而歐洲則為 5.3%。

8. Chapter 9: The Gift of Equanimity
第九章： 捨心的禮物
第九章
• 捨的修習就是深入學習放下的意義。
• 捨是心的一種廣闊的寧靜，一種光芒四射的平靜，讓我
們能夠充分地面對構成我們的世界和生活的所有不同的
變化的經歷。

9. Traditional practice phrases: 傳統練習短語
• All beings are the owners of their karma.
一切眾生都是自己業力的主人。
• Their happiness and unhappiness depend upon their actions, not upon
my wishes for them.
他們的幸福和不幸取決於他們的行為，而不是我對他們的願望。

10. • Equanimity’s strength derives from a combination of understanding
and trust.
捨的力量源自於理解和信任的結合。
• It is based on understanding that the conflict and frustration we feel
when we can’t control the world doesn’t come from our inability to do
so but rather from the fact that we are trying to control the
uncontrollable.
它是基於這樣的理解：當我們無法控制世界時，我們所感受到的
衝突和挫折感並非來自我們無法做到這一點，而是來自我們試圖
控制無法控制的事實。

11. • We know better than to try to prevent the seasons from changing or the tide from
coming in.
我們知道最好不要試圖阻止季節的變化或潮汐的到來。
• Following autumn, winter comes.
秋天過後，冬天就來了。
• We may not prefer it, but we trust it because we understand and accept its rightful
place in a larger cycle, a bigger picture.
我們可能不喜歡它，但我們相信它，因為我們理解並接受它在更
大的循環、更大的圖像中的應有地位。
• Can we apply the same wise balance to the cycles and tides of pleasant,
unpleasant, and neutral experiences in our lives?
我們能否對生活中快樂、不快樂和中性經驗的循環和潮汐應用同
樣明智的平衡？

12. • To see things as they are, to see the changing nature, to see the
impermanence, to see that constant flow of pleasant and painful events
outside our control—that is freedom.
看到事物原本的樣子，看到不斷變化的本質，看到無常，看到我
們無法控制的不斷發生的快樂和痛苦的事件——這就是自由。
• Equanimity is taught as the final meditation among the brahma-viharas
because it provides the balance for lovingkindness, compassion, and
sympathetic joy.
捨被教導為四無量心中的最後禪修，因為它為慈、悲、喜提供了
平衡。

13. • Equanimity balances those heartfelt wishes with the recognition that things are the
way they are.
捨平衡了這些衷心的願望和對事物本來面目的認知。
• However much we may wish for something, most results are beyond our control.
無論我們多麼渴望某件事，大多數結果都是我們無法控制的。
• Equanimity is likened to the way parents feel when their children become adults.
捨就像子女大成人時父母的感受。

14. • The parents have nurtured, have given so much care, have been loving, and then at
some point they have to let go.
父母養育了自己，給予了很多照顧，給予了很多愛，但在某些時
候他們不得不放手。
• They don’t do so with a cold feeling of withdrawal.
他們這樣做時不會有一種冷漠的退縮感。
• They don’t throw the adult child out of the house, saying,
他們不會把成年子女趕出門口，並說：
• “Well, it was nice, but we don’t really need each other anymore.”
嗯，這很好，但我們真的不再需要彼此了。

15. • Equanimity has all of the warmth and love of the previous three states, but it also
has balance, wisdom, and the understanding that things are as they are, and that
we cannot ultimately control someone else’s happiness and unhappiness.
捨擁有前三種狀態的所有溫暖和愛，但它也有平衡、智慧，以及
對事物本來面目的理解，以及我們最終無法控制別人的快樂和不
快樂。
Equanimity meditation:
• All beings are the owners of their karma.一切眾生都是自己業力的主人。
• Their happiness and unhappiness depend on their actions, not on my wishes for
them.
他們的幸福和不幸取決於他們的行為，而不是我對他們的願望。

16. • This does not mean that we do not care.
這並不意味著我們不關心。
• We do and we should care.
我們關心並且應該關心。
• We choose to open our hearts and to offer as much love, compassion,
and rejoicing as we possibly can, and we also let go of results.
我們選擇敞開心扉，盡可能提供愛、悲悶和喜悅，同時我們也放
棄結果。

17. • In the end, we have to recognize where the boundaries actually are, what our
responsibility really is, and where the source of happiness truly lies.
最終，我們必須認識界線到底在哪裡，我們的責任到底是什麼，
幸福的泉源到底在哪裡。
• If that friend does not change their behavior, they will suffer no matter how long
and ardently we wish otherwise.
如果那個朋友不改變他們的行為，無論我們多麼熱切地希望不改
變他們的行為，他們都會受苦。
• Still, we continue to offer them metta and compassion, but we do this with the
wisdom and acceptance that they are ultimately responsible for their own actions.
儘管如此，我們仍然繼續向他們提供慈和悲心，但我們這樣做是
帶著智慧並接受他們最終要為自己的行為負責。

18. • In contemporary psychological terms we would call this the release from
codependency.
用當代心理學的術語來說，我們稱之為「擺脫相互依賴」。
• Codependency: excessive emotional or psychological reliance on a partner,
typically one who requires support on account of an illness or addiction.
相互依賴：對伴侶的過度情緒或心理依賴，通常是因疾病或成癮
而需要支持的伴侶。
• Equanimity’s understanding of relatedness helps us to comprehend the profound
law of karma.
捨對關聯性的理解有助於我們理解因果報應的深奧法則。

19. • The Buddha called this law “the light of the world,” because it illuminates the
causes of happiness and suffering and clarifies the path to changing our condition.
佛陀稱這條法則為“世間之光”，因為它闡明了快樂和痛苦的原
因，並闡明了改變我們處境的道路。
• The Buddha said that karma is so profound that it is actually unfathomable to
anyone who does not have a buddha’s mental capacities.
佛陀說，業力是如此深奧，對於沒有佛心的人來說，其實是深不
可測的。

20. • The intentions or motives that underlie all of our words and actions plant seeds.
我們所有言語和行為背後的意圖或動機都播下了種子。
• Certain kinds of intentions will inevitably bear fruits of the same type.
某些類型的意圖必然會產生相同類型的結果。
• This also is an infallible law of nature.
這也是一條萬無一失的自然法則。

21. • Wholesome intentions—like lovingkindness, compassion, honesty,
and respect for the lives and property of others—if they manifest in
action will sooner or later bear us the fruits of happiness.
善意──例如慈心、悲心、誠實、尊重他人的生命和財產──如果
體現在行動中，遲早會帶給我們幸福的果實。
• Unwholesome intentions—like hatred, cruelty, duplicity—will bear us
the fruits of suffering if we express them in words or deeds. No action
is without consequences.
不善的意圖──例如仇恨、殘忍、口是心非──如果我們用言語或
行為表達出來，就會帶給我們痛苦的果實。 沒有任何行動是沒有
後果的。

22. 願以此功德
普及於一切
我等與眾生
皆共成佛道