中年起伏中如何修习平静心

英文原文

Equanimity: The Holy Grail of Calmness & Grace? Equanimity is the practice of maintaining mental calmness & evenness of temper, especially in challenging situations. Techniques like mindfulness, meditation & cognitive reframing can cultivate equanimity, enhancing emotional resilience & stability. Developing equanimity promotes better decision-making, reduces stress & contributes to overall wellbeing by fostering a balanced mindset. How can we find a calm harbor within ourselves amid life’s storms? How can we develop our ability to remain composed and centered when faced with challenges? The answer lies in the practice of equanimity. Equanimity is a state of psychological balance and stability. Evenness of mind and temper allows us to navigate the many curveballs that life may throw at us with grace and serenity. Equanimity is not just an ancient virtue in various spiritual and philosophical traditions, but also a subject of growing interest to modern psychologists. Let’s investigate how we can cultivate it in our own lives. The word “equanimity” comes from the combination of two Latin terms: aequus, meaning “even, level” and animus, meaning “mind” or “spirit.” Equanimity is characterized by the ability to remain calm, composed, open, and non-reactive in the face of challenging or distressing situations. Luckily, equanimity is not just a psychological trait with which we are born, but also a state of mind that we can actively cultivate. We can seek to enhance our inner sense of peace, our reactivity to external stimuli, and our non-attachment to specific outcomes. And it is well worth our effort, for when we are in a state of equanimity, we can respond to life’s ups and downs with more clarity and wisdom. Equanimity is an important virtue in ancient wisdom traditions that cherish radical acceptance, non-attachment, and non-reactivity. It is particularly important in Buddhism and Stoicism. The Stoic philosopher Marcus Aurelius wrote: "If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment." Epictetus wrote: "Man is affected not by events, but by the view he takes of them." These mindful quotations neatly capture the idea that equanimity results from a carefully cultivated mindset and a calm inner attitude that makes us more resilient to the effects of external events. Recently, a growing number of Western psychologists have become interested in the concept and have established that equanimity has a measurable positive impact on our mental wellbeing. Hosemans created a scale to measure trait equanimity — the degree to which we remain open, receptive, balanced, nonjudgmental, and non-reactive when faced with external stimuli. But equanimity is also understood as a mindset, even a skill that we can cultivate. The skill of equanimity is linked to notions such as resilience, emotion regulation, emotional reactivity, mindfulness, cognitive flexibility, and perspective taking. Equanimity understood in that way remains closely related to ancient Stoic ideals. Gross and John have shown that individuals with greater emotional regulation skills exhibit higher levels of equanimity. Conversely, by developing the ability to effectively understand and manage our emotions, we can cultivate equanimity and experience enhanced wellbeing. Mindfulness — the practice of nonjudgmental awareness of the present moment — has been closely linked to equanimity. Garland et al. suggest that engaging in mindfulness-based interventions can lead to increased equanimity and decreased emotional reactivity. Practicing mindfulness helps us observe our thoughts and emotions without getting entangled in their narratives, thus fostering equanimity in the form of detachment or defusion from our thoughts. Cognitive flexibility, the capacity to adapt our thoughts and perspectives, also plays a vital role in the cultivation of equanimity. Bonanno and Burton have shown that individuals with higher levels of cognitive flexibility are more likely to maintain emotional balance during challenging situations. Developing cognitive flexibility enables us to approach difficulties with open mindedness and adaptability. Various researchers have now established what the ancients knew all along: Equanimity is crucial for our psychological wellbeing. Hölzel et al. have shown that mindfulness practice leads to increases in regional brain gray matter density. Their study examined the structural changes in the brain associated with mindfulness practice, including areas related to emotional regulation and equanimity. Desbordes et al. explored the impact of meditation training on the amygdala’s response to emotional stimuli, suggesting that mindfulness practices can enhance equanimity and reduce emotional reactivity. It is worth looking more closely at the link between mindfulness meditation and equanimity. We can understand mindfulness as “close, clear-minded attention to, or awareness of, what is perceived in the present” and as “the quality of mind that notices what is present without judgment, without interference.” Mindfulness is also associated with the psychological skill of paying attention to the present moment (including to what is happening in the mind, body, and environment) and remaining nonjudgmental and non-reactive. Many researchers have shown that equanimity is a fundamental component in mindfulness and a highly desired effect of those who meditate. Cheever et al. understand equanimity as “an accepting and non-reactive mental state that has gained increased recognition as a key mechanism of mindfulness-based interventions.” Eastern views – Buddhism Mindfulness is of course an ancient Buddhist technique, and the valuation of equanimity is central to Buddhist thought. According to Buddhist beliefs, we often relate to our experiences through a lens of craving, attachment, or aversion, all of which increase suffering. Buddhists understand equanimity as an antidote to all of these – as “a balanced reaction to joy and misery, which protects one from emotional agitation.” In Buddhism, equanimity refers to a state of mental balance and even mindedness. It is one of the Four Brahma-viharas, which are considered the sublime or divine abodes of the mind. Equanimity involves maintaining an inner calm and steadiness regardless of the external circumstances. The concept of equanimity holds great significance in Buddhism because of its profound implications for personal wellbeing, ethical conduct, and spiritual development. In Buddhist thought, equanimity also involves treating all beings impartially and without discrimination. It encourages practitioners to develop a sense of universal compassion and understanding, recognizing the inherent equality of all living beings. By embracing equanimity, we can transcend personal biases, prejudices, and judgments, leading to a more inclusive and harmonious outlook on life. Equanimity is also deeply connected to the Buddhist understanding of impermanence. It recognizes that everything in life is subject to change and flux, including our own mental and emotional states. By accepting impermanence and not clinging to or resisting its inevitability, we can develop a balanced perspective that avoids excessive elation or despair. Buddhists also realize that equanimity plays a vital role in fostering healthy and compassionate relationships. By maintaining equanimity, we can relate to others without being swayed by personal preferences, biases, or expectations. It promotes an attitude of acceptance, patience, and understanding, creating a conducive environment for effective communication, conflict resolution, and empathy. Finally, equanimity is regarded as an essential factor in the path toward spiritual awakening and liberation from the cycle of rebirth in Buddhism. It is considered a higher state of mind that arises through the cultivation of mindfulness, wisdom, and the eradication of ego-centered desires. Equanimity allows practitioners to detach from the illusion of a separate self and experience a deep sense of interconnectedness and peace. Western views – Stoicism and Buddhism Western psychological definitions of equanimity are profoundly influenced by both Stoic and Buddhist concepts. For example, Desbordes et al. define equanimity as “an even-minded mental state or dispositional tendency toward all experiences or objects, regardless of their affective valence (pleasant, unpleasant, or neutral) or source.” Equanimity is also related to stillness, even mindedness, and non-self-referential processing of experience, and is considered an antidote to learned reactivity. Hosemans created a 20-item Phenomenological Experience of Meditative Equanimity Scale to measure trait equanimity, which is defined as being receptive (open minded to thoughts, emotions, experiences) and centered within oneself. Juneau et al. found that equanimity generated by mindfulness practice is related to improved emotional reactivity and reduced stress. Finally, Mann and Walker found that “overall, empirical evidence suggests equanimity is a psychological skill that is related to psychological wellbeing and may offer a protective factor in times of stress.” How to Cultivate Equanimity Now that we understand the spiritual and psychological underpinnings of equanimity, let’s explore practical strategies for cultivating this invaluable mindset. 1. Mindfulness meditation Engage in regular mindfulness meditation practices to develop present-moment awareness, acceptance, and non-reactivity. Allocate a dedicated time each day to sit quietly, observing your breath and bodily sensations. Over time, this practice can foster equanimity by training the mind to remain calm amid the fluctuations of experience. 2. Emotional regulation techniques Learn and practice strategies for emotional regulation, such as deep breathing, progressive muscle relaxation, and journaling for mindfulness. These techniques can help you regulate intense emotions, prevent impulsive reactions, and cultivate equanimity during challenging situations. 3. Cognitive restructuring Develop cognitive flexibility by challenging rigid thought patterns and embracing alternative perspectives. Engage in activities that encourage creative problem-solving, explore different viewpoints, and cultivate a growth mindset. The flexible thinking of cognitive restructuring will support the development of equanimity. 4. Practice cognitive defusion Acceptance and Commitment Therapy offers a range of excellent tools for practicing the art of defusing from our emotions and cognitions. We can practice observing rather than becoming entangled in our thoughts on a daily basis. 3 Examples From Real Life Sarah walked into the interview room, her heart pounding. She had prepared extensively for this job opportunity and desperately wanted to impress the interviewers. As the questions began, Sarah noticed her mind racing with self-doubt and anxiety. However, she took a deep breath and consciously activated a more equanimous state of mind. Sarah’s equanimity practice helped her to remain composed, and she was able to answer each question thoughtfully and calmly. Despite the pressure, her equanimous mindset allowed her to stay focused and present. As a result, she conveyed her qualifications with confidence, making a positive impression on the interviewers. David and Emily had been together for years, but lately, their relationship hit a rough patch. Arguments became frequent, and emotions ran high. One evening, during a heated disagreement, David decided to practice equanimity. Instead of reacting impulsively or getting caught up in anger, he paused and took a step back. He consciously forced himself to adopt a more balanced perspective, considering both his and Emily’s viewpoints. By maintaining his equanimity, David approached the situation with more clarity and empathy. His calm demeanor diffused tension, allowing for a more productive and compassionate conversation. Through the practice of equanimity, David transformed a potentially destructive moment into an opportunity for growth and understanding within their relationship. Maria found herself in a high-stakes tennis match. The crowd’s cheers and her opponent’s intensity added to the pressure she felt. However, Maria had been honing her equanimity through mindfulness practice. With each point, she focused on her breath, grounding herself in the present moment. Rather than becoming overwhelmed by the circumstances, Maria remained composed and focused on her game. Her equanimity allowed her to make calculated decisions, react to unexpected challenges with grace, and maintain a steady performance. In the end, Maria’s equanimity became a significant advantage, helping her secure victory and achieve her athletic goals. These anecdotes highlight how cultivating equanimity can bring numerous advantages in different aspects of life, such as job interviews, relationships, and competitive situations. By remaining calm, centered, and non-reactive, we can learn to navigate our challenges with more clarity, resilience, and an increased likelihood of positive outcomes. A Take-Home Message Greeting whatever life throws at us with unshakeable calmness and grace is an age-old fantasy. Would it not be wonderful to know that nothing that fortune hurls our way could truly rattle or derail us? In uncertain times like ours, the desire for inner balance and resilience has grown even stronger. The more we feel out of control in the external world, it seems, the more we long to control at least our inner responses to outer circumstances. Luckily, we can draw on powerful ancient Buddhist and Stoic techniques for cultivating our equanimity. Paired with insights from modern psychology, these can help us meet adversity with more serenity. Equanimity empowers us to cultivate an emotional stability that allows us to respond to experiences with clarity, composure, and resilience. It enables us to not be swept away by powerful emotions such as desire, aversion, or attachment, and instead to observe them with a balanced and non-reactive mind.

中文翻译

平静心：冷静与优雅的圣杯？ 平静心是一种保持心理平静和情绪平稳的练习，尤其是在挑战性情境中。正念、冥想和认知重构等技术可以培养平静心，增强情绪韧性和稳定性。发展平静心能促进更好的决策、减少压力，并通过培养平衡心态来促进整体幸福感。 我们如何在生活的风暴中找到内心的平静港湾？我们如何培养在面对挑战时保持镇定和专注的能力？答案在于平静心的实践。 平静心是一种心理平衡和稳定的状态。心灵的平稳和情绪的稳定使我们能够以优雅和宁静的方式应对生活中的许多意外。 平静心不仅是各种精神和哲学传统中的古老美德，也是现代心理学家日益感兴趣的主题。让我们探讨如何在自己的生活中培养它。 “平静心”一词来自两个拉丁术语的组合：aequus，意为“均匀、水平”，和animus，意为“心灵”或“精神”。平静心的特点是在面对挑战性或痛苦情境时能够保持冷静、镇定、开放和不反应的能力。 幸运的是，平静心不仅是我们与生俱来的心理特质，也是我们可以积极培养的心态。我们可以寻求增强内心的平静感、对外部刺激的反应性以及对特定结果的不执着。这是值得努力的，因为当我们处于平静心状态时，我们可以以更清晰和智慧的方式应对生活的起伏。 平静心是古代智慧传统中的重要美德，这些传统珍视彻底接受、不执着和不反应。它在佛教和斯多葛主义中尤为重要。 斯多葛哲学家马可·奥勒留写道：“如果你因任何外部事物而痛苦，这种痛苦并非源于事物本身，而是源于你对它的估计；而你有能力在任何时刻撤销这种估计。”埃皮克提图写道：“人不是受事件影响，而是受他对事件的看法影响。”这些正念语录巧妙地捕捉了平静心源于精心培养的心态和平静的内在态度，使我们更能抵御外部事件的影响。 最近，越来越多的西方心理学家对这一概念产生兴趣，并已确定平静心对我们的心理健康有可衡量的积极影响。 霍斯曼斯创建了一个量表来衡量特质平静心——即我们在面对外部刺激时保持开放、接纳、平衡、不评判和不反应的程度。 但平静心也被理解为一种心态，甚至是一种我们可以培养的技能。平静心的技能与韧性、情绪调节、情绪反应性、正念、认知灵活性和视角采取等概念相关。以这种方式理解的平静心仍然与古代斯多葛理想密切相关。 格罗斯和约翰表明，具有更强情绪调节技能的个体表现出更高水平的平静心。相反，通过发展有效理解和管理情绪的能力，我们可以培养平静心并体验增强的幸福感。 正念——对当下时刻的非评判性觉知的练习——与平静心密切相关。加兰等人建议，参与基于正念的干预可以导致平静心增加和情绪反应性减少。 练习正念帮助我们观察自己的思想和情绪，而不陷入它们的叙述中，从而以脱离或解离思想的形式培养平静心。 认知灵活性，即适应我们的思想和观点的能力，也在平静心的培养中起着至关重要的作用。博南诺和伯顿表明，具有更高认知灵活性水平的个体更有可能在挑战性情境中保持情绪平衡。发展认知灵活性使我们能够以开放的心态和适应性面对困难。 各种研究人员现已证实古人早已知道的事实：平静心对我们的心理健康至关重要。 赫尔策尔等人表明，正念练习导致区域大脑灰质密度增加。他们的研究检查了与正念练习相关的大脑结构变化，包括与情绪调节和平静心相关的区域。 德斯博德斯等人探讨了冥想训练对杏仁核对情绪刺激反应的影响，表明正念练习可以增强平静心并减少情绪反应性。值得更仔细地审视正念冥想与平静心之间的联系。 我们可以将正念理解为“对当下感知到的事物的密切、清晰的注意或觉知”，以及“一种不加评判、不加干扰地注意当下事物的心灵品质”。 正念也与关注当下时刻（包括心灵、身体和环境中的情况）并保持不评判和不反应的心理技能相关。 许多研究人员表明，平静心是正念的基本组成部分，也是冥想者高度期望的效果。奇弗等人将平静心理解为“一种接受和非反应的心理状态，作为基于正念干预的关键机制已获得越来越多的认可”。 东方观点——佛教 正念当然是古老的佛教技术，而平静心的价值在佛教思想中至关重要。根据佛教信仰，我们常常通过渴望、执着或厌恶的镜头来体验我们的经历，所有这些都会增加痛苦。 佛教徒将平静心理解为所有这些的解药——作为“对快乐和痛苦的平衡反应，保护一个人免受情绪激动”。 在佛教中，平静心指的是心理平衡和心态平稳的状态。它是四梵住之一，被认为是心灵的崇高或神圣居所。平静心涉及无论外部环境如何都保持内心的平静和稳定。 平静心的概念在佛教中具有重要意义，因为它对个人幸福、道德行为和灵性发展具有深远影响。在佛教思想中，平静心也涉及公正地对待所有众生，不带歧视。 它鼓励修行者发展普遍的慈悲和理解感，认识到所有众生的内在平等。通过拥抱平静心，我们可以超越个人偏见、成见和评判，形成更包容和谐的人生观。 平静心也与佛教对无常的理解密切相关。它认识到生活中的一切都在变化和流动，包括我们自己的心理和情绪状态。通过接受无常，不执着或抗拒其必然性，我们可以发展一种避免过度兴奋或绝望的平衡视角。 佛教徒也认识到平静心在培养健康和慈悲的关系中起着至关重要的作用。通过保持平静心，我们可以与他人相处而不受个人偏好、偏见或期望的影响。它促进接受、耐心和理解的态度，为有效沟通、冲突解决和共情创造有利环境。 最后，平静心被认为是通往灵性觉醒和从轮回中解脱的道路上的重要因素。它被认为是一种更高的心理状态，通过培养正念、智慧和消除以自我为中心的欲望而产生。平静心使修行者能够脱离独立自我的幻觉，体验深刻的相互联系和和平感。 西方观点——斯多葛主义和佛教 西方心理学对平静心的定义深受斯多葛和佛教概念的影响。例如，德斯博德斯等人将平静心定义为“对所有经验或对象的平稳心态或倾向性倾向，无论其情感效价（愉快、不愉快或中性）或来源如何”。 平静心也与静止、心态平稳和非自我参照的经验处理相关，并被认为是习得反应性的解药。 霍斯曼斯创建了一个20项的冥想平静心现象学体验量表来衡量特质平静心，其定义为具有接纳性（对思想、情绪、经验持开放心态）和自我中心性。 朱诺等人发现，正念练习产生的平静心与改善的情绪反应性和减少的压力相关。最后，曼和沃克发现“总体而言，实证证据表明平静心是一种与心理健康相关的心理技能，可能在压力时期提供保护因素”。 如何培养平静心 既然我们理解了平静心的精神和心理基础，让我们探讨培养这种宝贵心态的实用策略。 1. 正念冥想 参与定期的正念冥想练习，以发展当下觉知、接受和不反应。 每天分配专门的时间安静地坐着，观察呼吸和身体感觉。随着时间的推移，这种练习可以通过训练心灵在经验的波动中保持平静来培养平静心。 2. 情绪调节技术 学习和练习情绪调节策略，如深呼吸、渐进式肌肉放松和正念日记。 这些技术可以帮助你调节强烈情绪，防止冲动反应，并在挑战性情境中培养平静心。 3. 认知重构 通过挑战僵化的思维模式和拥抱替代视角来发展认知灵活性。 参与鼓励创造性问题解决、探索不同观点和培养成长心态的活动。认知重构的灵活思维将支持平静心的发展。 4. 练习认知解离 接受与承诺疗法提供了一系列优秀的工具，用于练习从情绪和认知中解离的艺术。我们可以每天练习观察而不是陷入我们的思想中。 3个现实生活中的例子 莎拉走进面试室，心跳加速。她为这次工作机会做了充分准备，非常想给面试官留下深刻印象。当问题开始时，莎拉注意到她的思绪充满了自我怀疑和焦虑。然而，她深吸一口气，有意识地激活了更平静的心态。 莎拉的平静心练习帮助她保持镇定，她能够深思熟虑且平静地回答每个问题。尽管有压力，她的平静心态使她能够保持专注和当下。结果，她自信地传达了自己的资格，给面试官留下了积极印象。 大卫和艾米丽在一起多年，但最近他们的关系遇到了困难。争吵变得频繁，情绪高涨。一天晚上，在一次激烈的争执中，大卫决定练习平静心。他没有冲动反应或陷入愤怒，而是停下来退后一步。他有意识地强迫自己采取更平衡的视角，考虑自己和艾米丽的观点。 通过保持平静心，大卫以更清晰和共情的方式处理了这种情况。他冷静的态度缓解了紧张，使对话更具建设性和同情心。通过平静心的实践，大卫将一个潜在的破坏性时刻转化为他们关系中成长和理解的机会。 玛丽发现自己在一场高风险的网球比赛中。观众的欢呼和对手的强度增加了她感受到的压力。然而，玛丽一直在通过正念练习磨练她的平静心。每得一分，她都专注于呼吸，将自己锚定在当下。 玛丽没有被环境压垮，而是保持镇定并专注于比赛。她的平静心使她能够做出计算好的决策，优雅地应对意外挑战，并保持稳定的表现。最终，玛丽的平静心成为一个重要优势，帮助她确保胜利并实现她的运动目标。 这些轶事突显了培养平静心如何在生活的不同方面带来诸多优势，如工作面试、人际关系和竞争情境。通过保持冷静、专注和不反应，我们可以学会以更清晰、韧性和增加积极结果可能性的方式应对挑战。 带回家的信息 以不可动摇的冷静和优雅迎接生活抛给我们的一切，这是一个古老的幻想。 知道命运抛给我们的一切都无法真正动摇或阻碍我们，这不是很美妙吗？ 在我们这样的不确定时代，对内心平衡和韧性的渴望变得更加强烈。我们越感到外部世界失控，似乎就越渴望至少控制我们对环境的内心反应。 幸运的是，我们可以借鉴强大的古代佛教和斯多葛技术来培养我们的平静心。 结合现代心理学的见解，这些可以帮助我们以更多的宁静面对逆境。平静心使我们能够培养情绪稳定性，使我们能够以清晰、镇定和韧性回应经验。 它使我们不被欲望、厌恶或执着等强烈情绪冲走，而是以平衡和不反应的心态观察它们。

文章概要

本文探讨了“平静心”的概念及其在中年起伏中的实践方法。文章从心理学和灵性角度分析了平静心的定义、重要性及培养策略。平静心被描述为一种心理平衡状态，使人能在挑战中保持冷静、开放和不反应。文章结合佛教和斯多葛主义的智慧，强调正念冥想、情绪调节、认知重构和解离技术是培养平静心的有效方法。通过现实生活案例，如工作面试、关系冲突和体育比赛，展示了平静心在应对压力、改善决策和增强韧性方面的实际应用。文章最终指出，平静心不仅是古代美德，也是现代心理学认可的心理技能，能帮助人们在不确定时代保持内在稳定和幸福感。

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