3/12/2024「同心共善」善心法師網上禪修班 (粵語)

1. 幸福就在你身邊//
幸福變成你：
永久改變你的生活的指南
• 善心今攝
• Mar. 12, 2024

2. 四無量心練習
慈心：願我身體健康。願我懂得照顧自己身體。
悲心：願我接受和懂得面對所有煩惱、痛苦、壓力。
願我對面對所有煩惱、痛苦、壓力不作出任何反應。
願我不作和說出任何傷害自己和他人的話。願我懂得愛惜自己。
o想起一位朋友，關注此人生活中的特定收穫或快樂來源。用以
下的短語來欣喜。
• 願你的幸福和好運不要離開你。願你的好運持續下去。
• 願我接受事物原本的樣子。願我讓人們成為他們本來的樣子。
• 願我不為一切事件的來去所驚動 。願我學會看透一切現象的
生起與滅去。願我開放、平衡、平和。

3. 幸福就在你身邊//
幸福變成你：
上星期：第四章：為你的生命挺身而出
• 在睡眠時，最低範圍低於 [腦電波] 4Hz 赫茲，而在高度
集中思考時，最高範圍為 40Hz 或更高。
• Hz赫茲: 每秒一個週期的頻率單位。
• 念誦可以使我們的腦電波進入7Hz至8Hz之間的振動頻率，
創作音樂和藝術時腦波的典型頻率。
• 地球基礎頻率 7.83Hz。
• 念誦可以幫我們處理內心的負面故事和消極情緒。

4. 沉睡、
無夢
忙於學習、
解決問題
警覺、思考、
令人興奮
身心放鬆
一秒持續時間
腦電波
深度禪修、
作夢、
意識下降。

5. 第四章
為你的生命挺身而出
• Perception is powerful, and how we view ourselves is entwined with how others
see us.
感知是強大的，我們如何看待自己與別人如何看待我們緊密相連。
• I’ve experienced this firsthand. 我自己經歷過這一點。
• Since my twenties, some people close to me have told me I’m an intelligent,
talented, strong, beautiful woman.
從二十多歲起，一些跟我親近的人就告訴我，我是一個聰明、有
才華、堅強、美麗的女人。
• I was happy to hear all these adjectives, but, privately, I never felt beautiful.
我很高興聽到所有這些形容詞，但私下里，我從未感到美麗。

6. • Most kids are self-conscious about their own appearance and begin
noticing other people’s appearances more intensely as they grow up,
大多數孩子對自己的外表都很在意，隨著成長，他們開
始更強烈地註意到別人的外表，
• especially as they become teenagers. 尤其是當他們成為青少年
時。
• That was definitely the case with me. 我的情況肯定就是這樣。
• I never felt that I fit the mold of what a “pretty girl” was supposed to
look like.
我從來不覺得自己符合「漂亮女孩」的標準。

7. • I was skinny—in my eyes, much too skinny to be considered beautiful.
我很瘦——在我眼裡，太瘦了，不算是美麗。
• In those days, being curvy was the ideal, and that wasn’t me.
在那些日子裡，擁有「曲線美」是理想的選擇，但那不
是我。
• When I played basketball in high school, I’d often spend the night at
my friend Carolyn’s house before important games.
當我在高中打籃球時，我經常在重要比賽前在朋友
Carolyn [卡羅琳] 家過夜。
• Sometimes, when I’d forget to bring a change of clothes, I’d borrow
hers.
有時，當我忘記帶換洗的衣服時，我會借她的。

8. • Her jeans made my legs look bigger, and that made me so happy.
她的牛仔褲讓我的腿看起來更大，這讓我很高興。
• Someday, I swore to her, and to myself, someday I will have long hair
and big hips and legs that everyone will think are beautiful.
總有一天，我向她發誓，也向自己發誓，總有一天我會
擁有長髮、大臀、大腿，讓每個人都覺得很漂亮。
• Looking back, even though my wish came true,
回想起來，雖然我的願望實現了，
• and I eventually became nearly as famous for my legs as for my talent,
I still couldn’t see my own beauty.
最終我因我的雙腿和我的才華而聞名，但我仍然看不到
自己的美麗。

9. • When I first became a performer, I’d spend so much time getting ready
for shows,
當我第一次成為表演者時，我花了很多時間準備表演，
• trying to make sure every hair was in place and my outfit was perfect.
努力確保每根頭髮都就位，我的衣服也很完美。
• Yet, when I looked in the mirror, I still heard voices telling me I wasn’t
ever going to look as good as I hoped.
然而，當我照鏡子時，我仍然聽到聲音告訴我，我永遠
不會像我希望的那樣好。

10. • When I was growing up, my parents only rarely expressed praise or
affection to me.
在我的成長過程中，我的父母很少對我表示讚揚或喜愛。
• Looking back, I can see that they were so busy disliking each other,
and themselves,
回想起來，我發現他們忙著不喜歡對方，也不喜歡自己，
• that they didn’t have enough love to share with anyone else.
他們沒有足夠的愛與其他人分享。
• In the famous words of RuPaul, “If you can’t love yourself, how in the
hell you gonna love somebody else?
用 RuPaul 魯保羅的名言來說，「如果你不能愛自己，你
到底如何去愛別人呢？

11. 呼吸

12. • At the time, I thought there was something wrong with me, that maybe
I was unlovable.
當時我就覺得自己有什麼問題，也許是我不討人喜歡。
• I cannot recall ever being told I was beautiful as a child.
我不記得小時候有人說過我很漂亮。
• I remember watching my mother delicately care for my sister’s hair as
I waited patiently for my turn.
我記得當我耐心等待輪到我時，我看著媽媽精心地照顧
妹妹的頭髮。
• In my heart, I secretly wished that she’d caress my face and comb my
hair in the caring way she did for my sister,
我心裡暗暗希望她能像照顧姊姊一樣撫摸我的臉，為我
梳頭，
• but I was always disappointed. 但我總是很失望。

13. • Her roughness when she combed my hair told me what she felt for me,
or, what she didn’t feel for me.
當她梳理我的頭髮時，她的粗魯告訴我她對我有什麼感
覺，或者，她對我沒有什麼感覺。
• A child who feels unloved grows up to feel unwanted and unattractive.
一個感覺不被愛的孩子長大後會感到不被需要和沒有吸
引力。
• Despite my best efforts to rise above the dysfunction of my childhood,
儘管我盡了最大努力來克服童年的功能障礙，
• it naturally seeped into my consciousness.
它自然地滲透到我的意識中。

14. • I tried to move away from the negativity of that period, but ghost
voices stayed with me.
我試著擺脫那段時期的負面情緒，但幽靈的聲音一直伴
隨著我。
• All through my twenties and early thirties, the ghost voices told me a
lot of lies.
在我二、三十歲出頭的整個過程中，鬼魂的聲音告訴了
我很多謊言。
• I’d hear critics in the media saying something about me that they may
not have thought sounded bad,
我聽到媒體上的批評者對我說了一些他們可能不認為聽
起來很糟糕的事情，
• but to me their words were a reiteration of how unattractive I was.
但對我來說，他們的話再次表明我是多麼沒有吸引力。

15. • The negative voices in the back of my head were saying:
我腦後的負面聲音在說：
• Tina, you’re not pretty. 蒂娜，你不漂亮。
• Nothing I did seemed to change this pattern, and it didn’t help that I
was in an abusive environment.
我所做的一切似乎都沒有改變這種模式，而且我處於一
個虐待的環境中也無濟於事。
• Even after I stood up for my life and broke free, I still couldn’t bring
myself to see my own beauty.
即使我挺身而出並掙脫了束縛，我仍然無法讓自己看到
自己的美麗。
• And when I say beauty, I also mean value.
當我說美麗時，我也指價值。

16. • Then, after several years of chanting, I had an epiphany.
然後，經過幾年的念誦，我頓悟了。
• I realized that I had internalized all that past negativity, starting from
childhood,
我意識到我已經內化了過去所有的負面情緒，從童年開
始，
• and was still carrying it around, which pulled down my life condition.
而且還帶著它到處走，這降低了我的生活狀況。
• This may seem obvious now, looking back on my (well-publicized)
life, but at the time it was a startling revelation.
回顧我（廣為人知的）生活，現在看來這似乎是顯而易
見的，但在當時這是一個令人震驚的啟示。

17. • Then, I made a vow to stop believing the old negativity and replace
unhealthy thoughts with healthy ones.
然後，我發誓不再相信舊的負面想法，並用健康的想法
取代不健康的想法。
• If a negative thought arose, I’d repeat a positive one eight times in a
row to counteract it.
如果出現負面的想法，我會連續重複正面的想法八次來
抵消它。
• Soon, I began loving myself, imperfections and all.
很快，我開始愛自己，愛自己的不完美等等。
• I stopped comparing myself to others (never compare yourself to
others), and at last I started to look good to myself.
我不再把自己和別人比較「永遠不要把自己跟別人比
較」，最後我開始讓自己看起來很好。

18. • The beauty standards of others made no difference to me—
別人的美麗標準對我來說沒有什麼差別——
• the only thing that mattered was how I felt about myself.
唯一重要的是我對自己的感覺如何。
• I still thought I had a masculine form with legs like a pony.
我仍然認為我有男性的形態，腿像小馬一樣。
• But I finally began to truly love my form, my legs, and apparently it
showed.
但我終於開始真正喜歡我的身材、我的腿，而且顯然它
表現出來了。

19. 呼吸

20. • After this transformation of consciousness,
經過這次意識的轉變，
• I was invited to perform at a high-profile event shortly before my
breakthrough album Private Dancer was released.
在我的突破性專輯《Private Dancer》發行前不久，我受
邀在一場備受矚目的活動中表演。
• I did my own hair and makeup and chose clothing from my own closet,
我自己做頭髮和化妝，從自己的衣櫃裡挑選衣服，
• something I’d be comfortable wearing rather than what I thought
would impress others.
我穿著會感到舒服的東西，而不是我認為會給別人留下
深刻印象的東西。

21. • The press comments about me that evening were filled with adjectives
I’d never seen used to describe me.
那天晚上媒體對我的評論充滿了我從未見過用來形容我
的形容詞。
• They were the same positive words I had started telling myself when I
looked in the mirror;
這些都是我照鏡子時開始告訴自己的正向話語；
• words I wished I’d heard from my mother—“beautiful,” “magnetic,”
and “radiant.”
我希望從母親那裡聽到這些話——「美麗」、「有魅
力」和「容光煥發」。

22. • The deep changes in my consciousness and perception had not only
caused a transformation in me,
我的意識和感知的深刻變化不僅使我發生了轉變，
• but had also affected the people around me.
但也影響了我周遭的人。
• They saw me differently because I was different.
他們對我的看法不同，因為我與眾不同。
• I radiated self-acceptance and confidence.
我散發出自我接納和自信。
• Replacing delusions with clarity, replacing negative messages with
positive ones, is the way we can free ourselves from suffering.
用清晰取代妄想，用正面的訊息取代負面的訊息，是我
們擺脫痛苦的方法。

23. • If there is any part of yourself that you aren’t valuing, loving, and
honoring,
如果你自己的任何一部分你不珍惜、不愛、不尊重，
• I hope you will use the positive influences you have available—
我希望你能利用你所擁有的正面影響力——
• chanting, meditation, yoga, exercise, affirmations, psychotherapy—
念誦、冥想、瑜珈、運動、肯定詞、心理治療——
• to cleanse your mind of negativity, 淨化你內心的負面情緒，
• past and present, 過去和現在，
• and transform those poisons into something of value (more on this in
chapter five).
並將這些毒物轉化為有價值的東西（第五章將詳細介
紹）。

24. • Even when we are successful at silencing internal sources of negativity,
即使我們成功地消除了內在負面情緒的根源，
• we will still face negativity from sources outside ourselves, such as the
scourge of discrimination.
我們仍然會面臨來自外部的負面因素，例如歧視的禍害。
• When I was young, not much was expected of women, especially a
“colored woman” like me.
當我年輕的時候，人們對女性的期望並不高，尤其是像
我這樣的「有色人種女性」。
• Racial discrimination was legal for the first quarter-century of my life.
在我生命的前四分之一個世紀裡，種族歧視是合法的。
• Those laws may have changed, but people are not as quick to evolve.
這些法律可能已經改變，但人們的演化速度卻沒有那麼
快。

25. • I thought that the best career I could aspire to was to be a teacher or a
nurse.
我認為我能追求的最好的職業是成為一名教師或護士。
• I was always good with younger children, and so my mother also
figured I’d become a pediatric nurse or a teacher,
我對年幼的孩子總是很好，所以我媽媽也認為我會成為
兒科護理師或老師，
• nurse being her preference because it paid better.
護士是她的首選，因為薪水更高。
• I did work as a nurse’s assistant and learned a lot from the experience.
我曾擔任護士助理，並從這段經歷中學到了很多。
• But in my heart of hearts, I always felt I would teach someday.
但在我內心深處，我總覺得有一天我會教書。

26. 呼吸

27. • At last, with this book, which I see as a form of teaching,
最後，透過這本書，我將其視為一種教學形式，
• I’m fulfilling that long-held dream—and in my eighties, no less.
我正在實現這個長久以來的夢想——而且在我八十多歲
的時候，也是如此。
• I hope this fact alone will inspire you to never give up on your dreams.
我希望僅憑這一事實就能激勵您永不放棄自己的夢想。
• When I was traveling around the country with the Ike & Tina Turner
Revue in the early 1960s, there were white hotels and colored hotels.
20世紀 60 年代初，當我隨 Ike & Tina Turner Revue 環遊
全國時，有白人酒店和有色人酒店。

28. • And believe it or not, sometimes even the colored hotels wouldn’t let
us in,
不管你信不信，有時連有色人酒店也不讓我們進去，
• because performers were looked down upon by some Black hotel
owners.
因為表演者被一些黑人酒店老闆看不起。
• So, I learned about discrimination even within the Black community.
因此，我了解到即使在黑人社區內部也存在歧視。
• Racism and classism were just the start of my experiences with
prejudice.
種族主義和階級主義只是我經歷偏見的開始。

29. • Later, I faced ageism and sexism, too.
後來，我也面對年齡歧視和性別歧視。
• When I was forty-two, I was trying to restart my career.
當我四十二歲時，我試著重新開始我的職業生涯。
• As a Black single mother who was staying at friends’ homes because I
couldn’t afford my own place after my divorce,
身為黑人單親母親，因為離婚後我買不起自己的房子，
所以我住在朋友家，
• I had to break through multiple barriers to achieve my career goals, and
sometimes they seemed insurmountable.
為了實現我的職業目標，我必須突破多重障礙，有時它
們似乎是不可逾越的。

30. • Show business, despite its reputation for being liberal, was pretty
repressive when I was looking for work as a solo artist.
儘管演藝界以自由聞名，但當我尋找獨唱藝術家的工作
時，卻相當壓抑 (aat3 jik)。
• I hit up against big biases, with some executives saying I was too old
(at only forty-two!).
我遇到了很大的偏見，一些高階主管說我太老了 (只有
四十二歲！)。
• And my being female and Black didn’t fit their preconceived notions of
what a rock ’n’ roll star should look like.
我的女性身分和黑人身分並不符合他們對搖滾明星的先
入為主的看法。

31. • But I didn’t let anything get me down as I continued to stand up for my
life.
但我沒有讓任何事情讓我失望，我繼續為自己的生活挺
身而出。
• I persevered with patience, compassion, and a “never give up” attitude.
我以耐心、悲憫心和「永不放棄」的態度堅持下去。
• I understood that I was not only changing my own karma, but in light
of the eighth and ninth levels of consciousness,
我明白我不僅在改變自己的業力，而且根據第八和第九
層次的意識，
• I was also helping to change the collective karma of society and our
whole human family.
我也在幫助改變社會和整個人類大家庭的集體業力。

32. • My wish is that, in some way, my personal history of breaking barriers
has resonated into the world and helped other people—including you—
我的願望是，在某種程度上，我個人打破障礙的歷史能
夠引起世界的共鳴，並幫助其他人——包括你——
• to advance toward happiness and an awareness of your beautiful
Buddha consciousness.
邁向幸福並認識到你美麗的佛陀意識。
• After nearly half a century of tapping the deepest levels of
consciousness through spiritual practice,
經過近半世紀的精神修行挖掘最深層的意識，
• I sincerely believe that you can change anything for good by weaving
an awareness of your inherent Buddha nature into the fabric of your
daily life.
我真誠地相信，透過將對固有佛性的認識融入日常生活
中，你可以永遠改變一切。

33. • Whether you’re first learning about Buddhist philosophy,
無論您是剛開始學習佛教哲學，
• you’re a longtime chanter, or even if you never want to hear another
word about chanting after reading this book,
你是一個長期的吟誦者，或者即使你讀完這本書後再也
不想聽到任何關於吟誦的詞，
• please keep this sentiment with you—my personal interpretation of the
pure ninth consciousness of Buddhahood:
請記住這句話──我個人對佛性清淨第九識的解釋：

34. • I believe we each hold within us what I call a “coin of God,” a piece of
the eternal energy of the universe, the essence of Buddha nature.
我相信我們每個人內心都有一枚我所說的“上帝的硬
幣”，這是宇宙永恆能量的一部分，也是佛性的本質。
• A coin is a minted piece of value from the greater system to which it
belongs,
硬幣是從它所屬的更大系統中鑄造的有價值的東西，
• and each living being is a priceless treasure piece, molded from our
greater universe.
每一個生物都是無價的寶藏，由我們更大的宇宙塑造而
成。
• May we each cherish ourselves and extend this kindness to all living
beings with whom we share this blessed planet.
願我們每個人都珍惜自己，並將這份善意傳遞給與我們
共享這個幸福星球的所有眾生。

35. 呼吸

36. 願以此功德
普及於一切
我等與眾生
皆共成佛道