This document discusses the Buddhist concepts of loving-kindness (metta) and compassion (karuna). It provides guidance on cultivating these qualities through mindfulness practices such as repeating phrases of goodwill. Developing loving-kindness and compassion can help transform one's perspective and lead to greater peace and happiness by accepting all aspects of life. True freedom comes from realizing our inherent unity and interconnectedness with all beings.

1. 四無量心
慈心
善心
November 30, 2022

2. 上星期：
慈心禪：帶來平靜、喜悅
與定力
Venerable Sujiva
譯者：雷叔雲
出版日期：2009/06/19

3. 四願
一、願我平安，沒有危難
二、願我平靜，沒有心苦
三、願我健康，沒有身苦
四、願我善自珍重，保持快樂

4. 修慈心
短語默念
• May I be well, happy, peaceful and prosperous
• 願我安好、快樂、平靜、與興旺
• May no harm come to me
• 願我沒有遇到傷害
• May no difficulties come to me
• 願我沒有遇到困難
• May no problems come to me
• 願我沒有遇到問題
=> Sense of ease and well-being 令你有一種舒服和幸福的感覺

6. Loving-Kindness published 1995
Sharon Salzberg (1952-present)
o家裡信猶太教。四歲父母離婚、九歲媽媽過世、跟爺爺
嬤嬤、十一歲爸爸回來一起住。
o之後爸爸因吃藥過量住在醫院、漸漸過世了。
o16歲已經在五個家庭住。
o念大學時、於1970-1974去了印度、泰國、緬甸
oDipa Ma, SN Goenka, Anagarika Munindra, Sayadaw U
Pandita 的學生
o1974: co-founded 共同創立 Insight Meditation Society,
Barre Mass.
o1989: Barre Center for Buddhist Studies
o 1998: The Forest Refuge

7. oThe Brahma-viharas: By the following this path we learn to
develop skillful mental states 修善的心所 and let go of
unskillful ones 捨去不善的心所.
o佛陀：「Abandon what is unskillful. One can abandon the
unskillful. If it were not possible, I would not ask you to do
it. If this abandoning of the unskillful would bring harm 傷
害 and suffering 痛苦, I would not ask you to abandon it.
But as it brings benefit 利益 and happiness 快樂, therefore I
say, abandon what is unskillful.」

8. o「Cultivate the good 修善的心所. One can cultivate the
good. If it were not possible, I would not ask you to do it. If
this cultivation were to bring harm and suffering, I would not
ask you to do it. But as this cultivation brings benefit and
happiness, I say, cultivate the good.」

9. oLife is a constant succession of pleasurable and painful
experiences 生活是常常連續不斷的愉快和痛苦的經驗.
o We labor to hold on to pleasure 執著快樂 and avoid pain 迴
避痛苦.
oPracticing the brahmaviharas is a way of turning on the light
and then tending it 修四無量心是像將燈開然後照顧這盞
燈. It is a process of deep spiritual transformation 這是一種
深轉變心靈的過程.
oThis transformation comes from actually walking the path 就
要實習/修行: putting the values and theories into practice 將
價值和理論實行, bringing them to life 帶入我們生活中.

10. 如何修行四無量心
oThe path begins with cultivating appreciation of our oneness
with others through generosity, non-harming, right speech,
and right action 開始栽培欣賞我們和他人的一體性通過
(修行)佈施、不害、正語、正行.
oWe purify our minds through concentration meditation 經過
修禪定我們凈化我們的心。
oWe come to experience wisdom through recognizing the
truth 認識了真理我們體驗到智慧, and become deeply
aware of the suffering caused by separation and of the
happiness of knowing our connection with all beings
深刻體會到分離帶來的痛苦，以及了解我們與一切眾生的
聯繫的快樂.

11. oThe culmination of this recognition is called by the Buddha
“The sure heart’s release.” 佛陀叫這種認識(真理)的高潮是
「肯定的心的釋放」。
oComing to an understanding of the true nature of the heart
and of happiness is the fulfillment of a spiritual path
了解心靈和幸福的真實本質是靈性道路的實現.
oThe practice of the brahmaviharas is both a means to this
understanding and a natural expression of it
修四無量心既是這種理解的一種方式，也是一種自然的
表達方式.

12. oOur deepest happiness is born from letting go of what is
unnecessary, and knowing ourselves to be always at home.
我們最深的幸福來自於放下不必要的東西，和知道我們
自己總是在家裡。
oTrue happiness requires a radical change of view as to where
to find it 真正的幸福需要從根本上改變對在哪裡可以找
到幸福的看法.
oTo feel so alone in our pain, and to feel so vulnerable and
isolated in our happiness.
在我們的痛苦中感到如此孤獨，在我們的幸福中感到如
此脆弱和孤立。

13. oCompared to a monk, King Ashoka thought: “Why is it that
I, having everything in the world, feel so miserable?
為何擁有世間一切的我卻如此淒涼？
Whereas this monk has nothing in the world apart from the
robes he wears and the bowl he carries, yet he looks so
serene and happy in this terrible place.
這位比丘除了身上所穿的袈裟和隨身攜帶的碗外，在世
上一無所有，但在這個可怕的地方，他看起來是那麼的
安詳和快樂。”
oThe monk introduced the Buddha’s teachings to the king. He
studied and practice; and became one of the most respected
rulers 成為最受尊敬的統治者之一.

14. oThe basis of the Buddha’s psychological teaching is that our
efforts to control what is inherently uncontrollable cannot
yield the security, safety, and happiness we seek.
佛陀心理學教義的基礎是，我們努力控製本質上無法控
制的事物，並不能帶來我們所尋求的安全感、安全感和
幸福感。
oEverything in life changes 生活中的一切都在改變. The
path to true happiness is one of integrating and fully
accepting all aspects of our experience.
通往真正幸福的道路是整合併完全接受我們經歷的各個
方面。
oThis integration is represented in the Daoist symbol of yin
yang.
這種融合體現在道教的陰陽符號中。

15. Even in the depths of darkness, the light is implicit.
即使在黑暗的深處，光也是隱含的。
Even in the heart of light, the dark is understood,
acknowledged, and absorbed.
即使在光明的中心，黑暗也會被理解、承認和吸。

16. oThis unity, this integration, comes from deeply accepting
darkness and light, and therefore being able to be in both
simultaneously.
這種統一，這種融合，來自深深地接受黑暗和光明，因
此能夠同時處於兩者之中。
oLearn how to connect, to open, to love no matter what is
happening.
無論發生什麼，都要學習如何联系、敞開心扉、去愛。

17. oTathata, suchness 真如: a state in which the totality of our
being is present; our awareness is not fragmented or divided.
我們存在的整體存在的狀態； 我們的意識不是支離破碎
或分裂的。
oWe accept what comes into our lives and let go of what
leaves our lives.
我們接受進入我們生活的事物，並放棄離開我們生活的
事物。
oWe are completely present and not beguiled by the token
happiness promised by conventional assumptions.
我們完全存在，並沒有被傳統假設所承諾的象徵性幸福
所迷惑。
oIn experiencing the freedom of suchness, we discover who
we actually are. 在體驗如是的自由中，我們發現了真正的
自己。

18. oCompleteness and unity constitute our most fundamental
nature as living beings.
完整性和統一性構成了我們作為生物最基本的本性。
oNo matter how wonderful or terrible our lives have been, no
matter how many traumas and scars we may carry from the
past, no matter what we have gone through or what we are
suffering now, our intrinsic wholeness is always present, and
we can recognize it.
無論我們的生活多麼美好或糟糕，無論我們從過去承受
了多少創傷和傷疤，無論我們經歷過什麼或現在正在遭
受什麼，我們內在的完整性始終存在，我們可以認識到
它。

19. oThe mind becomes radiant, luminous in unifications, open,
with nothing held back and nothing to add, not fragmented,
no more divisions.
頭腦變得光芒四射，在統一中發光，開放，沒有任何阻
礙，沒有任何東西可以添加，沒有碎片，沒有更多的分
裂。
oTo be undivided and unfragmented, to be completely present,
is to love. 不分裂不支離，完全活在當下，就是愛。
oTo pay attention is to love. 關注就是愛。

20. oNisargadatta Maharaj: “Wisdom tells me I am nothing. Love
tells me I am everything. Between the two my life flows.”
智慧告訴我，我什麼都不是/空。 愛告訴我，我就是一切。
我的生命在兩者之間流動。
oBoth the clear, open space of “nothing” and the
interconnectedness of “everything” awaken us to our true
nature.
“無/空”的清晰、開放的空間和“一切”的相互聯繫都
喚醒了我們的本性。

21. oThis is the truth we contact when we meditate, a sense of
unity beyond suffering. It’s always present; we merely need
to be able to access it.
這就是我們在冥想時接觸到的真相，一種超越痛苦的一
體感。 它總是存在的； 我們只需要能夠訪問它。
oWe enjoy a profound change in our sense of ourselves, of the
world, and of life itself->health or whole.
我們對自己、世界和生活本身的感覺發生了深刻的變化
=》健康或者完全
oOur deepest health, beyond even life and death, lies in our
inherent completeness, integration, and connectedness.
我們最深層的健康，甚至超越生與死，在於我們與生俱
來的完整性、整合性和連通性。

22. oAn enlightened being such as the Buddha symbolizes that
quality of health, freedom, and love-the highest aspirations
of humankind.
像佛陀這樣的覺悟者象徵著健康、自由和愛的品質——
人類的最高願望。
oHis happiness was not bound to any particular situation,
subject to change.
他的幸福不受任何特定情況的限制，隨時可能發生變化。

23. Ajahn Chah
o“Your mind will become still in any surroundings, like a
clear forest pool.
你的心在任何環境中都會變得靜止，就像一個清澈的森
林池塘。
All kinds of wonderful, rare animals will come to drink at
the pool, and you will clearly see the nature of all things.
各種奇妙的珍稀動物會來池邊飲水，你會看清萬物的本
質。
You will see many strange and wonderful things come and
go, but you will be still.
你會看到許多奇怪而美妙的事情來來去去，但你會靜止
不動。
This is the happiness of the Buddha. 這就是佛陀的快樂。”

24. oThis happiness transforms us within and revolutionizes our
perspective on the world without.
這種幸福改變了我們的內心，並徹底改變了我們對外部
世界的看法。
oIn fact, the concept of within and without itself disappears.
事實上，內外的概念本身就消失了。
oThis is our birthright. Our own happiness can change history,
and it does.
這是我們與生俱來的權利。 我們自己的幸福可以改變歷
史，事實確實如此。

25. 願以此功德
普及於一切
我等與眾生
皆共成佛道