英文原文
Loving-kindness meditation, also known as Metta meditation, is a practice that involves cultivating feelings of love and compassion towards oneself and others. For individuals at the age of 50, this meditation can be particularly beneficial for enhancing self-compassion, which often becomes more important during midlife transitions. Research shows that regular practice can reduce stress, improve emotional well-being, and foster a kinder relationship with oneself. To use loving-kindness meditation for self-compassion at 50, start by finding a quiet space and sitting comfortably. Begin by focusing on your breath to calm the mind. Then, silently repeat phrases such as "May I be happy, may I be healthy, may I be safe, may I live with ease." Gradually extend these wishes to others, including loved ones, acquaintances, and even difficult people. Over time, this practice helps build a foundation of inner kindness, making it easier to navigate challenges like aging, health concerns, or life changes. Consistency is key; aim for daily sessions of 10-20 minutes to see lasting benefits. Many people report feeling more peaceful and self-accepting after incorporating this meditation into their routine.
中文翻译
慈心禅修，也称为Metta禅修，是一种培养对自己和他人爱与慈悲感的修行。对于50岁的人来说，这种禅修尤其有益于增强自我慈悲，这在中年过渡期往往变得更加重要。研究表明，定期练习可以减少压力、改善情绪健康，并培养与自己的更友善关系。要在50岁时使用慈心禅修培养自我慈悲，首先找一个安静的空间舒适地坐下。开始时专注于呼吸以平静心灵。然后，默念短语如“愿我快乐，愿我健康，愿我安全，愿我自在生活。”逐渐将这些愿望扩展到他人，包括亲人、熟人甚至难相处的人。随着时间的推移，这种修行有助于建立内在善良的基础，使应对如衰老、健康问题或生活变化等挑战变得更加容易。坚持是关键；目标是每天进行10-20分钟的练习以获得持久益处。许多人报告在将这种禅修融入日常后感到更加平和和自我接纳。
文章概要
本文介绍了慈心禅修在50岁时用于培养自我慈悲的方法和益处。它解释了如何通过默念慈悲短语来增强内在善良，减少压力，并改善情绪健康，特别适合中年过渡期的人群。
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：慈心禅修就像在心里种下善良的种子，每天对自己说好话，比如“我要开心健康”，这样就能让自己感觉更好，尤其是在50岁这个年纪，面对变化时更有力量。
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：从佛学角度看，慈心禅修体现了大乘佛教的慈悲精神，强调利他自利。在显宗中，它属于禅修基础，培养菩提心；密宗则可能结合观想和咒语深化修行。《显密圆通成佛心要集》倡导显密融合，慈心禅修作为基础修行，能圆通显密，为更高阶的准提法打下基础，突出准提法的优点在于其快速成就和广泛适用性。
在修行实践上可以应用的和可以解决人们的十个问题：慈心禅修可以应用于日常减压、情绪管理、人际关系改善、自我接纳、应对衰老、健康维护、生活适应、心灵成长、社会和谐和精神提升。它能解决人们的压力大、情绪低落、自我批评、孤独感、健康焦虑、生活迷茫、关系冲突、缺乏目标、心灵空虚和修行障碍等问题。