8/23/2023「同心共善」善心法師網上禪修班 (粵語)

1. 四無量心
悲悶心
善心今攝
Aug. 23, 2023

2. 悲悶禪修短語
oMay I recognize any stress and suffering that I face
願我懂得認識接受壓力和痛苦
oMay I not react to stress and suffering
願我不對壓力和痛苦做出任何反應
oMay I not do or say anything to harm myself and others
願我不作或說任何傷害自己和他人的話
oMay I be free of pain and sorrow
願我遠離痛苦和悲傷
oMay I love myself unconditionally
願我無條件地愛惜自己
oMay I be calm and peaceful
願我內心平靜與祥和

3. psychological immune system: 4 ways to bolster yours – and have a
happier, calmer life
Ammar Kalia Aug. 14, 2023
心理免疫系統：增強您的心理免疫系統的四種方法
並擁有更快樂、更平靜的生活
• The brain has a remarkable capacity to make the best of bad events: when we
encounter negative situations we subconsciously activate what is known as our
psychological immune system.
大腦具有非凡的能力，能夠充分利用不良事件：當我們遇到負面
情況時，我們會下意識地激活所謂的心理免疫系統。
• a series of processes that our brain initiates to help us make sense of the adverse environment we might be in,
assign meaning to what is happening, and ultimately find positives for the future.

4. psychological immune system: 4 ways to bolster yours – and have a
happier, calmer life
Ammar Kalia Aug. 14, 2023
• A series of processes that our brain initiates to help us make sense of the adverse
environment we might be in, assign meaning to what is happening, and ultimately
find positives for the future.
我們的大腦發起一系列過程，幫助我們理解可能所處的不利環境，
為正在發生的事情賦予意義，並最終為未來找到積極的一面。
• “We underestimate how quickly our feelings are going to change in part because
we underestimate our ability to change them,”
“我們低估了我們的感受改變的速度，部分原因是我們低估了我
們改變它們的能力。”
• “This can lead us to make decisions that don’t maximize our potential for
satisfaction.”
“這可能會導致我們做出無法最大限度地提高滿意度的決策。”

5. psychological immune system: 4 ways to bolster yours – and have a
happier, calmer life
Ammar Kalia Aug. 14, 2023
• “The psychological immune system is an incredible buffer against the inevitable
stresses of life”
“心理免疫系統是對抗生活中不可避免的壓力的令人難以置信的
緩沖劑”
• “It doesn’t prevent bad things from happening to us, but if we can learn to develop
it, we can put our brain back in control and monitor our responses.”
“它並不能阻止不好的事情發生在我們身上，但如果我們能夠學
會發展它，我們就可以讓我們的大腦重新獲得控制並監控我們的
反應。”
• Four daily practices that people can implement to ensure their psychological
immune system is functioning at its best.
我們可以進行四種日常練習，以確保他們的心理免疫系統發揮最
佳功能。

6. 1. Move from negative to neutral 從負面轉向中性
In adverse situation, we can try to move ourselves to a neutral zone, where we are
more likely to feel that we are at least OK in the moment.
當我們面對逆境，我們可以嘗試將自己轉移到一個中立的區域，在
那裡我們更有可能感覺自己至少目前還不錯。
The neutral zone can help us feel relaxed.
中立區可以幫助我們感到放鬆。
Grady uses mantras to move to neutral and remind herself that she can weather the
storm.
格雷迪 (作者) 用咒語讓自己保持中立，並提醒自己可以渡過難關。
面對痛苦煩惱--誦經、念佛、念咒。

7. 2. Access the present moment 把握當下
We have to focus on what we can control, rather than getting trapped in ruminations
and potentially spiraling.
我們必須專注於我們可以控制的事情，而不是陷入沉思和潛在的螺
旋式上升。
One of the best ways is through mindfulness exercises.
最好的方法之一是通過正念練習。
正念讓我們活在當下。

8. 3. Find Your Meaning 找到你的意義
By trying to emphasize meaning and purpose in our lives, we have a reason for what
we do.
通過努力強調生活的意義和目的，我們所做的事情就有了理由。
Finding compassion for ourselves is the best state to allow our psychological
immune system to operate.
找到對自己的悲悶心是讓我們的心理免疫系統發揮作用的最佳狀態。
人生意義。

9. 4. Practice Acceptance 練習接受
Give yourself permission to sit in the discomfort and allow it to happen.
允許自己承受不適並讓它發生。
Remind yourself that your emotions have a purpose, that if you’re grieving, for
instance, the sadness you feel is connected to the person you loved.
提醒自己，你的情緒是有目的的，例如，如果你感到悲傷，你感受
到的悲傷與你所愛的人有關。
If we allow these emotions to come to the fore, we can begin the process of
understanding our situation and assessing where we are.
如果我們允許這些情緒凸顯出來，我們就可以開始了解我們的處境
並評估我們所處的位置。
這樣可以改善我們心理免疫系統。
自己接受和處理痛苦、煩惱的情緒。

10. 自我悲心
Kristen Neff Ph. D.
停止毆打自己，留下不安全感

11. Chapter 4: We’re All In This Together
第四章：我們一起的人道
上星期:
oThe illusion of perfectionism 完美主義的錯覺
oInterconnectedness 互聯性

12. Chapter 5: Being Mindful of What Is
第五章：正念在當下
o Mindfulness enables us to see things as they are in order to
respond to the situation in the most compassionate manner.
正念使我們能夠看到事物的本來面目，以便以最富有悲
悶心的方式應對情況。
o We must stop and take care of our suffering with compassion.
我們必須停止並以悲悶心來處理我們的痛苦。
o Rather than becoming lost in our own personal soap opera,
mindfulness allows us to view our situation with greater
perspective and helps to ensure that we don't suffer
unnecessarily.
正念不會讓我們迷失在自己的個人肥皂劇中，而是讓我
們以更廣闊的視角來看待我們的處境，並有助於確保我
們不會遭受不必要的痛苦。

13. o Mindfulness lets us see that thoughts about the past and the
future are just that: thoughts.
正念讓我們看到，關於過去和未來的念頭只是：念頭。
o Rather than being lost in our train of thought, therefore, we can
take a step back and say-this is what I am thinking, feeling, and
experiencing right now.
因此，我們不應該迷失在自己的思路中，而是可以退一
步說——這就是我現在的想法、感受和經歷。
o Awareness of awareness: I am aware that I am thinking, feeling,
experiencing, etc.
意識的意識：我意識到我正在思考、感覺、經歷等。

14. o One key to understanding mindfulness lies in distinguishing
awareness itself from the contents of awareness (physical
sensations, visual perceptions, sounds, smells, tastes, emotions,
and thoughts).
理解正念的關鍵之一在於區分意識本身和意識的內容
（身體感覺、視覺感知、聲音、氣味、味道、情緒和念
頭）。
o And the contents of awareness are always changing. Life is
transformative and change.
而且意識的內容總是在變化的。 生活是變革和變化的。
o When we are mindful, we are resting in the awareness.
當我們有正念時，我們就安住在覺知之中。

15. o We can’t be defined by what we are thinking and feeling when
our consciousness is aware that we are thinking and feeling:
otherwise, who is it that is being aware of our thoughts and
feelings?
當我們的意識意識到我們在思考和感受時，我們就不能
被我們的思考和感受所定義：否則，誰在意識到我們的
念頭和感受？
o We can see that different thoughts and emotions arise and pass
away, and we can decide which are worth paying attention to
and which are not.
我們可以看到不同的念頭和情緒生起和消失，我們可以
決定哪些值得關注，哪些不值得關注。
o Mindfulness provides us with the opportunity to respond rather
than simply react.
正念為我們提供了做出回應的機會，而不是簡單地做出
反應。

16. oIt gives us the breathing room needed to respond in a way that
helps rather than harms us.
正念為我們提供了所需的喘息空間，以幫助我們而不是
傷害我們的方式做出反應。
oThe key to happiness is understanding that suffering is caused
by resisting pain.
幸福的關鍵是了解痛苦是由抗拒痛苦造成的。
oResisting pain truly is banging our head against the wall of
reality.
真正抵抗痛苦就是把我們的頭撞到現實的牆上。

17. oOur emotional suffering is caused by our desire for things to be
other than they are.
我們情感上的痛苦是由我們對事物的渴望所造成的。
oMindfulness allows us to stop resisting reality because it holds
all experience in nonjudgmental awareness.
正念讓我們不再抗拒現實，因為它把所有的經驗都放在
非評判的意識中。
o“Pain is unavoidable; suffering is optional.”
痛是不必要的； 苦是可選的。

18. Beyond our control:
超出我們控制範圍：
• “God grant me the serenity to accept the things I cannot
change, the courage to change the things I can, and the wisdom
to know the difference.” Serenity Prayer
AA 12 Steps
• 親愛的上帝，請賜給我雅量從容的接受不可改變的事，
賜給我勇氣去改變應該改變的事，並賜給我智慧去分
辨什麼是可以改變的，什麼是不可以改變的。 寧靜禱
文
戒酒匿名十二步驟

19. When you are in pain: 當你感到痛苦時：
1. You can give yourself kindness and care.
你可以給自己善意和關懷。
2. You can remind yourself that pain is part of the shared human
experience.
你可以提醒自己，痛苦是人類共同經歷的一部分。
3. You can hold your thoughts and emotions in mindful
awareness.
您可以將自己的念頭和情緒保持在正念意識中。

20. 願以此功德
普及於一切
我等與眾生
皆共成佛道