英文原文
Mindfulness and Moderation: The Power of the Middle Way. One of the benefits of youth is the way time seems to stand still. There’s more time to breathe in and out, to play, to laugh, to cry, time for birthday parties, sleepovers, and long slow mornings with nothing to do. And time to explore each room with presence and stillness. But it strangely disturbs the youth for it’s hollow, it doesn’t have enough fullness. But then you get older and time does decrease, while it speeds up, you travel beyond your comfort zone, to far-off lands that know no peace. You rush to meetings in the morning, squeeze in cocktails at night, trying so hard to free your soul, to let it take flight, and start all over again at the next day’s light. Oh, we race the clock, ahead of our time zone, living life along the rim. Balancing a million specs, dreaming away moments. And then we wonder, where are those long lonesome days of my youth? Where are my quiet corners? Longing for time alone in quiet stillness I seldom know. Time passes, and I get older still, as cracks and crevices push and sway, I land upon a Middle Way. This balanced path lets in the light so things are seen as clear and bright, and time stands still in strange new ways. It filters out the yin and yang and settles in the center, where angst is slowly tempered. And when I see the sunset, I take it in, drunk on sunshine and honey-dripped shadows. That drink I taste, my lips turn fruity and floral. When I write, I let flow the words, the page, the verse. In each moment I’m where I most want to be, with whom, and while doing what, at last, I feel so free. What is this Middle Way? It’s a way of being that doesn’t fret or surge or try to control each little thing, as magic and mastery are tempered by right viewing, and in each moment this one precious life is lived well and not entangled by pursuing. Today I’ll discuss the Middle Way and how liberating it is to accept where you are right here, right now. How it puts time back on your side as you live your life instead of existing through it on autopilot. This concept, which I am exploring in my Buddhist teachings has secular relevance and meaning that can be deeply satisfying for anyone, but I find the concept of the middle way especially important for me at this stage in my life. As a woman of a certain middle age who wants to live while I’m living, play while playing, laugh while laughing, and even cry while crying, the middle way is a powerful framework to view your life (and the happenings, emotions, thoughts and feelings that you journey through each day). Let’s take a journey on the path of the middle way. The Middle Way, is an important pillar concept in Buddhism, describing a path of moderation. Instead of running back and forth between the extremes of self-indulgence, busyness, wanting, or on the other side, toward extreme self-denial or self-discipline, the middle way offers a nuanced path that embraces the ease and equilibrium of being in the middle. The Middle Way allows us to be happy enough with what is going on in our lives right now. Things may be far from perfect, or they may be incredibly good, but because they don’t last (they are impermanent) clinging to them will only serve to make us miserable when they go away. But, being mindful of the good times, like that wedding, for example, will ensure that we enjoy every second of those good times. And when we feel down or sad, we can remember that those feelings also go away and abate in time. Impermanence is a powerful concept. If we are journeying along the Middle Way, and I want to talk about how to do that in a mindful way, we don’t get pulled into the intrigue of good or bad times, but we do experience them. Truly experience them, and in some ways that presence allows us to feel that we are steeped in the moment – and that time is on our side. If I am enjoying an iced coffee while in my rocking chair on the balcony, and I am fully present, time is on my side. I don’t see it fleeting away and I’m experiencing a sort of equilibrium that feels good and calming. Mindfulness can seem like a vague concept, but it is an action with real teeth. Mindfulness is when we are fully present and aware of each moment. We observe our thoughts, feelings and sensations without judgment or attachment. They arise and pass, and we let them without attaching any extra thought or analysis to them. If we are observing our thoughts without reactivity, we can avoid any extremes in thought or action. We are in the Middle Way and have a balanced approach to being in the present moment. Thoughts may arise while we are trying to be mindful, especially if we are sitting for a meditation. We may think, “What agenda items do I want to talk about in today’s meeting?” and realize that we have strayed from our mindfulness of the breath or present moment. We observe it and let that thought pass. Oh, here comes another one, now I’m thinking about what I should make for dinner. I’ll let that go too. This nonattachment to thoughts, and staying committed to being present is a balanced approach to mindfulness. And mindfulness helps us reach calmer, more balanced states of mind. The race of thoughts like judgment, anger, fear, and rumination, pass when you embrace the Middle Way through mindfulness. So we can see the benefit of cultivating a balanced Middle Way through tweaks in our outlook toward moderation, and we can probably see the benefit of pursuing mindfulness to be present in each moment, especially when we want to enjoy joyful moments. But what about the unpleasant thoughts, emotions and experiences we have? How does a Middle Way help us here? For example, how can I handle work stress and the inevitable rush of my caregiving responsibilities? Can I bring a present mindfulness to those activities, too, so that I can use my mental and physical resources wisely? Somewhere in the back of my mind, I know that these busy moments will come to an end (that’s impermanence) and that my work/life balance will be better if I find a way to reduce the need for rushing while managing my workload. Let’s say that I’m in a particularly busy time at work and feeling a lot of stress because my to-do list is so long and vast. To find a Middle Way, I'll need to avoid overworking on the one hand or procrastinating on the other. I'll need to manage my workload by setting realistic goals, prioritizing some tasks, being mindful and present so I'm most efficient in my work, and then taking regular breaks so I don’t burn out. The Middle Way is offering me a sense of accomplishment and non-judgmental ease during what could be a stressful time if handled differently. In all these examples, I’ve reduced the situation to its simplest forms, but I realize that our day-to-day is more complex. Unforeseen complications can arise, our mood may shift, our body might not feel well, or others may need us to lean on. Try anyway, try when you know you won’t be perfect. Because let’s face it, nothing is perfect. Perfectionism is an obstacle to balance and serenity. I don’t have all this figured out. I don't strive to be an "expert" voice devoid of feeling and nuance, and I’ve known throughout my life that as many times as I have gotten up and tried something, I have failed. What I focus on is the fact that I keep getting up, and the times when I can find the Middle Way. Those times are increasing, and it feels so good. I want to spread those good feeling to you, but just as certainly as the Middle Way is about balance and moderation, your goals to achieve it should be, too. Self-judgment is the enemy here, not your failed attempts. Failed attempts are learning and positive and come from a growth mindset. Failed attempts can turn into success. They have that potential. But also, when issues come up at work – added projects, problems with co-workers, disappointing outcomes – I remember that this time will pass (that concept of impermanence) and that I’ve done my work along a reasonable, balanced path. The rest may be out of my hands, and since I don’t control moment-to-moment existence, my effort will need to be enough. This self-talk about where you stand with your effort (in this case your work) is the vital piece. If you are badmouthing yourself for missing an impossible deadline, you aren’t following a Middle Way. You are indulging in extreme thinking and inner chatter. Also, if you are procrastinating to avoid things, your life will feel out of balance as you brush up against the uncomfortable consequences of neglecting your work. The Middle Way is the road to balance, and balance feels good. Balance feels restorative and restful and right. The Middle Way can be a powerful ally to your creative self-care. When we think of personal growth and self-care, we may think in terms of long-term projects and all the things we have to do to get from point A to point B. But the Middle Way is one of ease and balance, not extremes. We don’t have to bite off more than we can chew. Everyone is so busy now, that even listening to this podcast can feel like a huge time commitment. But in these minutes that I have with you, I want to affirm that you are on the right path. You may be thinking about your own creative journey, feel inspired by my talking about it and want to add some inspirational moments to your life. With the Middle Way you can begin to accept that the scant 5-15 minutes you may have to devote to a creative activity, to journaling, to self-care (whatever that looks to you) can be enough. That short time can be a path toward change (in small increments) but it’s also a peaceful way to spend your time. You carve out some time to look inward and contemplate your life, and doing that in small doses (without the extremes of full-on effort or malaise and apathy) is a fruitful way to move forward. So, the Middle Way helps us move away from all-or-nothing thinking. The Middle Way also offers us some freedom in how we view our choices. We don’t have to see things as black or white but can look for the nuanced shades in between. Practically this can mean that we see options in our life and don’t feel trapped by our lack of control. We take a perspective that where we are in this moment will change (because everything is always in flux) and that whether good or bad, we will have chances to impact our world through choices and possibilities that open up as our situation changes. Being mindful of that freedom and the opportunity for choices throughout life is empowering. Too many people, myself included, tend to focus on the negative aspects of change, and the lack of control we may have, but if our world is always changing, it means that we will have opportunities for good times, for growth and satisfaction as well as those challenging times. Why not put your mental effort toward embracing the choices and potentials that you see? Actively look for them and add flexibility to your thinking. Can we go with the flow a little bit instead of fighting it? Our minds and bodies are always changing and evolving. We learn new things, make new connections, produce new works of art, and develop new internal truths. Our bodies change too. Cells die off, muscles change, and our hair color changes too! Stoic philosophers are so popular right now, and we see their quotes strewn all over the Internet. One of these struck me recently. It was a quote by Heraclitus: No man ever steps in the same river twice, for it’s not the same river and he’s not the same man. A beautiful musing on impermanence. This sentiment about change (both of nature and of ourselves) feels right to me. It helps me lean into impermanence, to accept it as part of my life (and life in general). Can we accept these new versions of ourselves and our reality, knowing that we have had good times in the past and will likely have good times in the future? And can we see challenges as opportunities for growth and learning, remembering that those rivers change too (and we change our relationship with struggle over time)? Some of this boils down to sitting with uncomfortable feelings long enough to see them change. To help us do that and make this mental shift to embrace the middle, we need to reflect on how our life is at this moment and how we can embrace the change that is happening. It will happen whether we want it to or not, so how do we make room for change and start to view it as not all good or all bad but something in the middle? Here are some journal prompts to help you reflect on and write about your growing concept of how the Middle Way might be a path forward for you. What areas of my life might benefit from me taking a balanced, moderate approach? Do I tend to lean toward self-indulgence or self-denial in my life? Why is this and what do I think about this tendency? Are there any obstacles in my thinking to embracing a Middle Way in life? What are they and how does clinging to them help or hurt me? It’s taken me a while to find this Middle Way; it’s taken practice, frustration and failure to learn how much I need it in my life. But the more I embrace a moderate path with ease, the more I feel in control (of my emotions and my actions) – and even though I know that I’m not in control, that things change and stay in flux, I can feel comforted by my sense of ease in handling challenges and being truly present for good times. As always, I hope your journey toward the Middle Way has you traveling along the bright side of the beat.
中文翻译
正念与适度：中道的力量。年轻的好处之一是时间似乎静止了。有更多的时间呼吸、玩耍、欢笑、哭泣，有时间参加生日派对、过夜聚会，以及漫长悠闲的早晨无所事事。有时间以临在和静默探索每个房间。但这奇怪地困扰着年轻人，因为它是空洞的，不够充实。但当你变老，时间确实减少，同时加速，你超越舒适区，前往没有和平的遥远土地。你早上赶会议，晚上挤时间喝鸡尾酒，努力解放灵魂，让它飞翔，在第二天重新开始。哦，我们与时间赛跑，超前于时区，生活在边缘。平衡无数细节，梦想消逝时刻。然后我们想知道，我年轻时那些漫长孤独的日子在哪里？我安静的角落在哪里？渴望独处静默的时间，我很少知道。时间流逝，我变得更老，随着裂缝和缝隙推挤摇摆，我找到了中道。这条平衡的道路让光线进入，事物变得清晰明亮，时间以奇怪的新方式静止。它过滤掉阴阳，安住中心，焦虑慢慢缓和。当我看到日落，我沉浸其中，陶醉于阳光和蜂蜜般的阴影。我品尝那饮料，嘴唇变得果香花香。当我写作，我让文字、页面、诗句流动。在每个时刻，我在我最想待的地方，与谁一起，做什么，最终，我感到如此自由。什么是中道？这是一种存在方式，不烦恼、不冲动、不试图控制每件小事，因为魔法和精通通过正见调和，在每个时刻，这宝贵的一生被活得好，不被追求纠缠。今天我将讨论中道，以及接受你此时此刻所在之处是多么解放。它如何将时间放回你身边，当你生活而不是自动驾驶地存在。这个概念，我在佛教教义中探索，具有世俗相关性和意义，对任何人都能深感满足，但我发现中道的概念在我生命的这个阶段尤其重要。作为一个中年女性，我想在活着时生活，在玩耍时玩耍，在欢笑时欢笑，甚至在哭泣时哭泣，中道是一个强大的框架来审视你的生活（以及你每天经历的事件、情绪、思想和感受）。让我们在中道的道路上旅行。中道是佛教的一个重要支柱概念，描述了一条适度的道路。不是在自我放纵、忙碌、渴望的极端之间来回奔跑，或者在另一边，走向极端的自我否定或自律，中道提供了一条细致的道路，拥抱处于中间的轻松和平衡。中道让我们对生活中正在发生的事情感到足够快乐。事情可能远非完美，或者可能非常好，但因为它们不持久（它们是无常的），执着于它们只会在它们消失时让我们痛苦。但是，对美好时光保持正念，比如那个婚礼，将确保我们享受那些美好时光的每一秒。当我们感到沮丧或悲伤时，我们可以记住那些感觉也会消失并随时间减轻。无常是一个强大的概念。如果我们沿着中道旅行，我想谈谈如何以正念的方式做到这一点，我们不会被好坏时光的诱惑拉入，但我们确实体验它们。真正体验它们，在某种程度上，这种临在让我们感到沉浸在当下——时间在我们这边。如果我在阳台上摇椅上享受冰咖啡，并且我完全临在，时间就在我这边。我不看到它飞逝，我体验到一种平衡，感觉良好和 calming。正念可能看起来像一个模糊的概念，但它是一个有实际效果的行动。正念是我们完全临在并意识到每个时刻。我们观察我们的思想、感受和感觉，不带评判或执着。它们生起和消逝，我们让它们去，不附加任何额外的思想或分析。如果我们观察我们的思想而不反应，我们可以避免思想或行动的任何极端。我们在中道中，对处于当下时刻有平衡的方法。当我们试图保持正念时，思想可能出现，尤其是如果我们坐着冥想。我们可能想，“我今天会议想谈什么议程项目？”并意识到我们已经偏离了对呼吸或当下时刻的正念。我们观察它并让那个思想过去。哦，又来了一个，现在我在想晚餐应该做什么。我也会让它去。这种对思想的不执着，并保持对临在的承诺，是正念的平衡方法。正念帮助我们达到更平静、更平衡的心态。评判、愤怒、恐惧和反刍的思想竞赛，当你通过正念拥抱中道时，会过去。所以我们可以看到通过调整我们对适度的看法来培养平衡中道的好处，我们可能可以看到追求正念以在每个时刻临在的好处，尤其是当我们想享受快乐时刻时。但我们拥有的不愉快思想、情绪和经历呢？中道如何在这里帮助我们？例如，我如何处理工作压力和照顾责任的不可避免的匆忙？我能对这些活动带来临在的正念吗，这样我就能明智地使用我的心理和身体资源？在我脑海的某个地方，我知道这些忙碌的时刻会结束（那是无常），如果我能找到一种方式在管理工作量时减少匆忙的需要，我的工作/生活平衡会更好。假设我正处于一个特别忙碌的工作时期，感到很大压力，因为我的待办事项清单又长又多。为了找到中道，我需要避免一方面过度工作，另一方面拖延。我需要通过设定现实目标、优先处理一些任务、保持正念和临在以便在工作中最高效，然后定期休息以免 burnout 来管理工作量。中道给我一种成就感和非评判的轻松，如果处理不同，这可能是一个压力时期。在所有这些例子中，我将情况简化为最简单的形式，但我意识到我们的日常生活更复杂。不可预见的并发症可能出现，我们的情绪可能变化，我们的身体可能感觉不适，或者其他人可能需要我们依靠。无论如何尝试，当你知道你不会完美时尝试。因为让我们面对它，没有什么是完美的。完美主义是平衡和宁静的障碍。我没有完全弄清楚这一切。我不努力成为一个没有感觉和细微差别的“专家”声音，我一生都知道，尽管我多次站起来尝试某事，我失败了。我关注的是我不断站起来的事实，以及我能找到中道的时刻。那些时刻在增加，感觉如此美好。我想把这些美好感觉传播给你，但正如中道是关于平衡和适度一样，你实现它的目标也应该是。自我评判是这里的敌人，不是你失败的尝试。失败的尝试是学习和积极的，来自成长心态。失败的尝试可以变成成功。它们有那种潜力。而且，当工作中出现问题时——增加的项目、同事问题、令人失望的结果——我记得这段时间会过去（无常的概念），并且我已经沿着合理、平衡的道路完成了我的工作。其余的可能超出我的控制，既然我不控制每时每刻的存在，我的努力需要足够。这种关于你努力立场的自我对话（在这种情况下是你的工作）是关键部分。如果你因为错过一个不可能的截止日期而诋毁自己，你没有遵循中道。你沉溺于极端思维和内心喋喋不休。而且，如果你拖延以避免事情，你的生活会感到不平衡，因为你触及忽视工作的不舒服后果。中道是通往平衡的道路，平衡感觉良好。平衡感觉恢复性、宁静和正确。中道可以是你创造性自我照顾的强大盟友。当我们想到个人成长和自我照顾时，我们可能想到长期项目和所有我们必须做的事情，从A点到B点。但中道是轻松和平衡的，不是极端。我们不必贪多嚼不烂。现在每个人都很忙，甚至听这个播客都可能感觉是一个巨大的时间承诺。但在我与你的这几分钟里，我想确认你走在正确的道路上。你可能在思考你自己的创造性旅程，受到我谈论的启发，想在你的生活中添加一些灵感时刻。通过中道，你可以开始接受你可能只有5-15分钟用于创造性活动、日记、自我照顾（无论对你来说是什么）可能就足够了。那短时间可以是通往改变的道路（以小的增量），但也是度过时间的和平方式。你抽出一些时间向内看并思考你的生活，以小剂量做这件事（没有全力以赴或萎靡和冷漠的极端）是前进的富有成效的方式。所以，中道帮助我们远离全有或全无的思维。中道还为我们如何看待选择提供了一些自由。我们不必将事物视为黑或白，而是可以寻找中间的细微差别。实际上，这可能意味着我们看到生活中的选项，不感到被缺乏控制所困。我们采取一种观点，即我们在这个时刻所在之处会改变（因为一切总是在变化），无论好坏，我们将有机会通过随着情况变化而打开的选择和可能性来影响我们的世界。对那种自由和整个生活中选择机会保持正念是赋能的。太多人，包括我自己，倾向于关注变化的负面方面，以及我们可能缺乏的控制，但如果我们的世界总是在变化，这意味着我们将有机会享受美好时光、成长和满足，以及那些挑战性时光。为什么不把你的心理努力放在拥抱你看到的选择和潜力上？积极寻找它们，并为你的思维增加灵活性。我们能随波逐流一点而不是对抗它吗？我们的思想和身体总是在变化和进化。我们学习新事物，建立新联系，创作新艺术作品，发展新的内在真理。我们的身体也在变化。细胞死亡，肌肉变化，我们的头发颜色也变化！斯多葛哲学家现在很受欢迎，我们看到他们的名言遍布互联网。其中一个最近打动了我。是赫拉克利特的名言：没有人能两次踏入同一条河流，因为它不是同一条河，他也不是同一个人。对无常的美丽沉思。这种关于变化（自然和我们自己）的情感对我来说感觉正确。它帮助我倾向无常，接受它作为我生活（和一般生活）的一部分。我们能接受这些新版本的自己和现实吗，知道我们过去有过美好时光，未来可能也有美好时光？我们能将挑战视为成长和学习的机会吗，记住那些河流也在变化（我们随时间改变与挣扎的关系）？其中一些归结为与不舒服的感觉坐在一起足够长时间，看到它们变化。为了帮助我们做到这一点，并做出这种心理转变以拥抱中间，我们需要反思我们的生活在这个时刻如何，以及我们如何拥抱正在发生的变化。它会发生，无论我们想要与否，那么我们如何为变化腾出空间，并开始将其视为不全好或全坏，而是中间的东西？这里有一些日记提示，帮助你反思和写下你不断增长的中道概念如何可能是你前进的道路。我生活的哪些领域可能受益于我采取平衡、适度的方法？我倾向于自我放纵还是自我否定？为什么是这样，我对这种倾向有什么看法？我的思维中是否有任何障碍阻碍我拥抱生活中的中道？它们是什么，执着于它们如何帮助或伤害我？我花了一段时间才找到这个中道；它需要练习、挫折和失败来学习我多么需要它在我生活中。但我越以轻松拥抱适度的道路，我越感到控制（我的情绪和行动）——即使我知道我不在控制中，事物变化并保持流动，我可以因我处理挑战和真正临在美好时光的轻松感而感到安慰。一如既往，我希望你走向中道的旅程让你沿着光明的一面旅行。
文章概要
本文基于佛教中道思想，探讨如何在中年生活中实现平衡与正念。作者通过个人经历和比喻，如饮食适度，阐述中道作为避免极端自我放纵或自我否定的路径，带来轻松和平衡。文章强调无常概念，说明执着于好坏时光会导致痛苦，而正念帮助我们在每个时刻临在，体验时间静止的感觉。中道应用于工作压力、自我照顾和创造性活动，鼓励接受不完美，远离全有或全无思维，通过日记提示促进反思，最终实现情感控制和宁静生活。
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：这篇文章就像在说，我们小时候觉得时间好多，可以慢慢玩，但长大后就变得好忙，总是赶时间。中道就是教我们不要走极端，比如不要吃太多或不吃，而是吃适量，这样肚子不会痛，也能享受美食。它告诉我们，好的和坏的事情都不会永远存在，所以不用太担心或太高兴。通过正念，我们可以活在当下，比如喝咖啡时专心喝，时间就好像变慢了。这能帮助我们平衡生活，感觉更自由和快乐。
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：从佛教显宗和大乘视角看，中道是核心教义，避免断见和常见，契合《显密圆通成佛心要集》强调的显密圆融。该集主张通过准提法等密法修持，实现中道智慧，本文的中道实践可视为显宗修心的基础，准提法则能深化此平衡，快速成就佛果。文章的中道应用体现了大乘利他精神，帮助人们在生活中减少烦恼，迈向菩提心。
在修行实践上可以应用的和可以解决人们的十个问题：1. 工作压力大时，通过中道设定现实目标，避免过度劳累或拖延，提升效率。2. 情绪波动时，用正念观察感受，不执着好坏，保持内心平静。3. 自我批评强时，以中道接纳失败，培养成长心态，减少自责。4. 时间管理混乱时，中道帮助平衡活动，享受当下，减缓时间紧迫感。5. 人际关系紧张时，中道促进温和沟通，避免极端反应，改善互动。6. 健康习惯不良时，中道指导适度饮食运动，远离放纵或禁欲，增强体质。7. 创造性瓶颈时，中道鼓励小步尝试，克服完美主义，激发灵感。8. 生活单调乏味时，中道引入正念时刻，如欣赏自然，增添乐趣。9. 焦虑未来时，中道结合无常观，接受变化，减少担忧。10. 灵性成长停滞时，中道作为修行基础，配合准提法修持，加速觉悟进程。