英文原文
Cultivating Purpose and Resilience: A Beginner's Guide to Loving-Kindness Meditation for Midlife Growth - Meaningful Midlife! Cultivating Purpose and Resilience: A Beginner’s Guide to Loving-Kindness Meditation for Midlife Growth by Shelley Webb | 0 comments Introduction to The Loving Kindness Meditation I recently took an online course from the University of Michigan called “Finding Purpose and Meaning In Life: Living for What Matters Most”. It was taught by Professor Victor Strecher. He has also written a book on the subject called “Life on Purpose: How Living for What Matters Most Changes Everything”. His daughter had died of an illness when she was a young teen and he was lost as to how to live his life... until one day his daughter “spoke” to him while he was rowing in his kayak on Lake Michigan and told him he needed to get on with his life. During this class, Professor Strecher mentioned the Loving Kindness Meditation and that it had helped him and some other people he knew. It’s a fairly short meditation and I liked the messages it sends to ourselves and out into the world. The Loving-kindness meditation, or Metta, is a mindfulness practice that cultivates goodwill, kindness, and compassion by silently repeating phrases of well-wishes towards yourself and others. It involves starting out by sending warm feelings to yourself first and then gradually extending them to loved ones, acquaintances, someone you’ve had a difficult time with, and eventually to all living beings. This ancient Buddhist practice aims to boost happiness, reduce self-focus and negativity, and foster feelings of connection and empathy. There are many different versions of this phrase, but I like this one because it’s easy to remember: “May I be happy, may I be healthy, may I be safe, may I live with ease”. How to Practice Loving-Kindness Meditation 1. Begin with your Breath: Find a quiet spot where you won’t be interrupted. Sit comfortably and take a few deep breaths to relax and center yourself. Breathe in to the count of 4, hold for 4 and then breathe out for 4. Once you begin reciting the phrases, if your mind wanders, gently bring it back to the phrases. 2. Focus on Yourself: First, extend the well-wishes to yourself. Silently or by whispering, repeat the phrases, inwardly hearing, feeling, affirming “May I be happy, may I be healthy, may I be safe, may I live with ease”. 3. Expand to a Loved One: Think of a close friend or family member and direct the same loving-kindness phrases to them, continuing to inwardly hear, feel and affirm. 4. Include a Neutral Person: Next, consider someone you don’t have strong feelings about, such as an acquaintance, and offer them well-wishes. 5. Extend to a Difficult Person: Bring to mind someone with whom you have or have had a conflict, then offer the phrases for their well-being. 6. Include All Beings: Finally, broaden the circle of kindness to include all people in your community, your country, and eventually all living creatures. 7. Rest in the Feeling: Conclude the meditation by sitting with the feelings of warmth, compassion, and connection that have arisen. Benefits of Loving-Kindness Meditation Increased Happiness: It cultivates a sense of connection, leading to greater happiness and life satisfaction. Reduced Negativity: It can help quiet the inner critic, reduce symptoms of depression and anxiety, and, even though you start the meditation with well-wishes for yourself, it lessens the focus on oneself. Enhanced Empathy: Regular practice fosters empathy and improves social interactions and close relationships. Boosted Well-being: It’s a powerful self-care technique that strengthens positive emotions and helps cope with stress. Greater Connection: It helps you feel more connected to others, including strangers. Integrating the Loving Kindness Meditation into your life For women over 50, loving-kindness meditation can reignite a sense of purpose by quieting self-doubt from past experiences and fostering optimism, much like shifting from hesitation to excitement for new adventures, leading to a more vibrant and empowered life. It can also be especially powerful in fostering resilience (super important for a fulfilling life). To help weave it into your routine, try it during quiet moments like morning reflections or evening wind-downs, focusing on affirmations that celebrate your growth and foster a sense of community, turning daily frustrations into opportunities for inner peace and joyful connections. As you practice, notice how it cultivates resilience and purpose, empowering you to embrace transitions with strength and celebrate life’s joys. Remember, kindness to yourself is the first step toward a more meaningful and vibrant journey. If you’d like to be guided through a Loving Kindness Meditation, here is a nice example: LEARN TO LOVE YOUR LIFE AGAIN Do you feel like you need to hit the REFRESH button on your life? Download our free guide and begin to create your best life yet! Submit a Comment Connect With Me As Seen in O, The Oprah Magazine and excited to be serving my 4th year as a brand ambassador for them. Topics Under Discussion * Book Corner, * Caregiving, * Fashion and Beauty, * Featured, * Featured Contributors, * Health, Wellness, Diet, Fitness, * Home, * Life Skills, * Lifestyle, * Partnerships, * Realness, * Recipes, * Technology, * Travel, * Wine Travel, Start Here · About Lifestyle · Health & Wellness Caregiving Copyright © 2022 · Shelley Webb Disclaimer: Please assume that any links may be affiliate links and that when a purchase is made, I may receive a small commission. My opinion are always my own thoughts and never for sale. 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中文翻译
培养目标与韧性：慈心禅修初学者指南，助力中年成长——有意义的中年生活！ 培养目标与韧性：慈心禅修初学者指南，助力中年成长 作者：Shelley Webb | 0条评论 慈心禅修简介 我最近参加了密歇根大学的一门在线课程，名为“寻找生活的目的与意义：为最重要的事情而活”。该课程由Victor Strecher教授讲授。他还写了一本关于这个主题的书，名为《有目的的生活：为最重要的事情而活如何改变一切》。他的女儿在青少年时期因病去世，他一度迷失了生活的方向……直到有一天，他在密歇根湖划皮划艇时，女儿“对他说话”，告诉他需要继续生活。 在这门课上，Strecher教授提到了慈心禅修，并说它帮助了他和他认识的一些人。这是一种相当短的禅修，我喜欢它传递给自身和世界的信息。 慈心禅修，或称Metta，是一种正念练习，通过默默重复对自己和他人的祝福语，培养善意、仁慈和同情心。它从向自己发送温暖的感觉开始，然后逐渐扩展到亲人、熟人、与你相处困难的人，最终扩展到所有众生。这种古老的佛教修行旨在提升幸福感，减少自我中心和负面情绪，培养连接感和同理心。祝福语有很多不同版本，但我喜欢这个，因为它容易记住：“愿我快乐，愿我健康，愿我安全，愿我生活安逸”。 如何练习慈心禅修 1. 从呼吸开始：找一个安静的地方，不会被打扰。舒适地坐着，深呼吸几次，放松并集中注意力。吸气数到4，屏住呼吸数到4，然后呼气数到4。开始念诵祝福语后，如果思绪飘散，轻轻带回祝福语。 2. 专注于自己：首先，将祝福语延伸给自己。默默或轻声重复祝福语，内心听到、感受、确认“愿我快乐，愿我健康，愿我安全，愿我生活安逸”。 3. 扩展到亲人：想到一个亲密的朋友或家人，将同样的慈心祝福语指向他们，继续内心听到、感受和确认。 4. 包括中性人：接下来，考虑一个你没有强烈感情的人，比如熟人，并为他们提供祝福。 5. 延伸到困难的人：想起一个你与之有或曾有冲突的人，然后为他们提供祝福语。 6. 包括所有众生：最后，扩大仁慈的圈子，包括你社区、国家乃至所有生物。 7. 安住于感受：以安坐于升起的温暖、同情和连接感结束禅修。 慈心禅修的好处 增加幸福感：它培养连接感，带来更大的幸福感和生活满意度。 减少负面情绪：它可以帮助平息内心的批评，减少抑郁和焦虑症状，即使你从祝福自己开始禅修，它也减少了对自我的关注。 增强同理心：定期练习培养同理心，改善社交互动和亲密关系。 提升幸福感：这是一种强大的自我关怀技巧，增强积极情绪，帮助应对压力。 更大的连接感：它帮助你感觉与他人更连接，包括陌生人。 将慈心禅修融入生活 对于50岁以上的女性，慈心禅修可以通过平息过去经历带来的自我怀疑和培养乐观情绪，重新点燃目标感，就像从犹豫转向对新冒险的兴奋，带来更充满活力和赋权的生活。它在培养韧性方面尤其强大（对充实生活非常重要）。 为了帮助将其融入日常，尝试在安静时刻如早晨反思或晚上放松时进行，专注于庆祝成长和培养社区感的肯定语，将日常挫折转化为内心平静和快乐连接的机会。 当你练习时，注意它如何培养韧性和目标感，赋予你力量以坚强拥抱转变并庆祝生活的喜悦。记住，对自己仁慈是迈向更有意义和充满活力旅程的第一步。 如果你想被引导进行慈心禅修，这里有一个很好的例子： 重新学会爱你的生活 你是否觉得需要按下生活的刷新按钮？下载我们的免费指南，开始创造你最好的生活！ 提交评论 与我联系 如O, The Oprah Magazine所见，并兴奋地作为品牌大使服务第四年。 讨论主题 * 书角, * 护理, * 时尚与美容, * 特色, * 特色贡献者, * 健康、保健、饮食、健身, * 家, * 生活技能, * 生活方式, * 合作伙伴关系, * 真实性, * 食谱, * 技术, * 旅行, * 葡萄酒旅行, 从这里开始 · 关于生活方式 · 健康与保健护理 版权 © 2022 · Shelley Webb 免责声明：请假设任何链接可能是附属链接，购买时我可能会收到少量佣金。我的意见始终是我自己的想法，从不售卖。隐私政策与服务条款 · 无障碍声明 · 网站由1SmartChic提供
文章概要
本文介绍了慈心禅修（Loving-Kindness Meditation）作为一种正念练习，帮助中年人群培养目标感和韧性，改善人际关系。文章详细描述了慈心禅修的步骤，从自我祝福开始，逐步扩展到亲人、中性人、困难者乃至所有众生，并强调了其好处，如增加幸福感、减少负面情绪、增强同理心等。结合关键词“Using loving-kindness meditation to improve midlife relationships”，文章突出了慈心禅修在中年关系改善中的应用，通过培养善意和连接感，提升生活质量和社交互动。
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：这篇文章讲的是一个叫慈心禅修的方法，就像在心里默默对自己和别人说好话，比如“愿我快乐、健康、安全、生活安逸”。先从自己开始，然后想到家人、朋友，甚至不喜欢的人，最后想到全世界的人。这样做可以帮助中年人感觉更开心，减少烦恼，和别人关系更好，让生活更有意义。
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，慈心禅修属于大乘佛教的修行方法，强调慈悲心和利他行。在显宗中，它对应“四无量心”（慈、悲、喜、舍）中的“慈心”，是菩萨道的基础修行。从《显密圆通成佛心要集》的视角，慈心禅修体现了显密圆融的精神，它通过简单的念诵培养菩提心，与准提法中的持咒观想有相通之处，都注重心性转化和利益众生。准提法作为密宗法门，结合了显宗的慈悲修行，慈心禅修可以视为准提法修行的前导或辅助，帮助行者积累福德资粮，净化心念，为更深层的密法修行打下基础。从大乘显宗视角，慈心禅修突出了佛教的普遍慈悲理念，是实践“众生无边誓愿度”的具体方式。
在修行实践上可以应用的和可以解决人们的十个问题：慈心禅修在修行实践上可以广泛应用，帮助人们解决以下十个问题：1. 自我怀疑和低自尊，通过自我祝福增强自信；2. 人际关系紧张，通过向他人发送善意改善互动；3. 孤独感，通过培养连接感减少孤立；4. 焦虑和压力，通过正念练习平静心绪；5. 负面情绪积累，通过慈悲心转化愤怒和怨恨；6. 生活缺乏目标，通过禅修重新找到意义；7. 中年危机感，通过韧性培养应对转变；8. 社交障碍，通过同理心提升沟通能力；9. 自我中心过强，通过利他心扩展视野；10. 幸福感不足，通过积极情绪提升生活满意度。从准提法的优点看，慈心禅修简单易行，适合现代人忙碌生活，能快速带来心灵平和，与准提咒的持诵相辅相成，共同促进心性成长。