英文原文
Coping with Political Change - Meditation | Headspace
Political change can stir up mixed emotions, from hopefulness to dread. In this quick grounding exercise, Eve reminds us that change is constant and that we can rely on our resilience to navigate the ups and downs.
Hello, it's Eve here. With any big shift that happens in our lives, it can naturally leave us feeling a mixture of emotions. There could be feelings of optimism, or maybe feelings of dread. I often have to remind myself that nothing in life is permanent. Things are always shifting and moving. Even our thoughts and feelings change constantly, and it's okay to acknowledge that change is scary or uncomfortable. You're human. But the more resilient we are, the better we are at navigating change with compassion and kindness. So I created this short grounding exercise to help bring you back to the present moment when your thoughts and emotions overwhelm you. When we're overwhelmed by change, we tend to start catastrophizing, which only adds to our stress. So inviting you to get comfortable. Keeping your eyes open just to start with. Taking in the space around you. Noticing what you can see. Taking a couple of slower, deeper breaths. Breathing in through the nose and then out through the mouth. And now, extending that awareness to what sounds you can hear, both close by and in the distance. Allowing sounds to come and go, and becoming aware of your body sitting here in this moment. Closing your eyes if that feels comfortable, or lowering the gaze, and paying attention to any sensations that are present. You might feel tension or discomfort in the body, or simply just aware of your posture in this moment. Relaxing the jaw, softening the shoulders, feeling your feet on the floor, and noticing if there is a predominant emotion that is present. And not to change it, but just to know. Noticing if there's a predominant story or thought pattern running in the mind. Again, not to get rid of it, but simply to be aware. Recognizing that our thoughts and feelings don't stay the same, and gently focusing the attention on the breath. Feeling the sensation as the body breathes. Noticing each inhale and each exhale. Being with the breath, and extending an awareness to your entire body, and noticing what is here now. Maybe something changed. Maybe it didn't. And if you had your eyes closed, inviting you to open them, widen the gaze, taking in the space around you, noticing sounds. And a little mantra I like to say to myself is "This is just what it's like right now. "It too shall pass." I hope you found this helpful. Thank you for practicing with me.
中文翻译
应对政治变革 - 冥想 | Headspace
政治变革会激起复杂的情绪，从希望到恐惧。在这个快速的接地练习中，Eve提醒我们变化是恒常的，我们可以依靠自己的韧性来应对起伏。
大家好，我是Eve。生活中的任何重大转变，自然会让我们感受到各种情绪的混合。可能有乐观的感觉，也可能有恐惧的感觉。我经常提醒自己，生活中没有什么是永恒的。事物总是在变化和移动。甚至我们的想法和感受也在不断变化，承认变化是可怕或不舒适是可以的。你是人类。但我们越有韧性，就越能以慈悲和善良应对变化。所以我创建了这个简短的接地练习，帮助你在想法和情绪压倒你时回到当下。当我们被变化压倒时，我们倾向于开始灾难化思考，这只会增加我们的压力。所以邀请你舒适地坐下。开始时保持眼睛睁开。感受周围的空间。注意你能看到什么。进行几次缓慢、深长的呼吸。通过鼻子吸气，然后通过嘴巴呼气。现在，将这种意识扩展到你能听到的声音，无论是近处还是远处。允许声音来来去去，并意识到你此刻坐在这里的身体。如果感觉舒适，闭上眼睛，或降低视线，注意任何存在的感觉。你可能感到身体的紧张或不适，或者只是意识到你此刻的姿势。放松下巴，软化肩膀，感受脚在地板上，并注意是否存在一种主导情绪。不是要改变它，只是要知道。注意脑海中是否存在一个主导的故事或思维模式。同样，不是要摆脱它，只是要意识到。认识到我们的想法和感受不会保持不变，并轻轻地将注意力集中在呼吸上。感受身体呼吸时的感觉。注意每一次吸气和每一次呼气。与呼吸同在，并将意识扩展到整个身体，注意现在这里有什么。也许有些东西改变了。也许没有。如果你闭上了眼睛，邀请你睁开它们，扩大视线，感受周围的空间，注意声音。我喜欢对自己说的小咒语是“这只是现在的样子。” “它也会过去。”我希望你觉得这有帮助。感谢你和我一起练习。
文章概要
本文介绍了如何通过正念冥想来应对中年时期政治和社会变革带来的情绪波动。文章提供了一个简短的接地练习，帮助读者在变化中保持韧性，通过关注呼吸、身体感觉和周围环境，回到当下，减少灾难化思考，并以慈悲和善良应对挑战。
高德明老师的评价
用12岁初中生可以听懂的语音来重复翻译的内容
嘿，小伙伴们，这篇文章讲的是当我们遇到政治或社会上的大变化时，可能会感到害怕或兴奋，这很正常。Eve姐姐教我们一个简单的小练习，让我们在情绪乱糟糟的时候，能平静下来。比如，深呼吸，听听周围的声音，感受身体的感觉，告诉自己“这只是现在的情况，会过去的”。这样我们就能更坚强地面对变化啦！
佛学的各个宗派视角评价，突出《显密圆通成佛心要集》的视角
从佛学视角看，这篇文章体现了大乘佛教的慈悲与智慧，特别是准提法的应用。在显宗方面，它强调无常观，即一切事物都在变化，这符合《显密圆通成佛心要集》中“诸法无常”的教义，帮助修行者放下执着。从密宗视角，接地练习类似于准提法的观想和呼吸法门，通过专注当下，净化心念，达到心性圆融。文章中的正念练习，可以视为一种简易的禅修，促进显密圆通，帮助人们在变革中保持内心平静，这正是准提法“即事而真”的体现，将日常烦恼转化为修行契机。
在修行实践上可以应用的和可以解决人们的十个问题。
在修行实践上，这篇文章的方法可以应用于准提法修持，解决人们的以下十个问题：1. 情绪波动问题，通过正念呼吸稳定情绪；2. 焦虑和压力问题，减少灾难化思考；3. 注意力分散问题，增强当下专注力；4. 身体紧张问题，放松身体缓解不适；5. 无常适应问题，培养对变化的接受力；6. 自我慈悲问题，以善良应对挑战；7. 社会变革应对问题，提升心理韧性；8. 中年危机问题，找到内心平衡点；9. 人际关系问题，改善沟通与理解；10. 生活目标问题，回归当下体验幸福。这些应用突出了准提法的优点，如简便易行、融入日常生活，帮助修行者在显宗基础上，实践密法精髓，达到心性解脱。