英文原文
A 10-Minute Meditation to Work with Difficult Emotions When we deny what's difficult by putting our heads in the sand, we create more suffering. Here's a 10-minute meditation to reverse the tendency to start digging. Life feels a little more intense these days at home, work, out in the world. When life begins to feel more intense than normal, it’s important to remember to slow down, turn toward these bigger feelings, and see the bigger picture. Take each day at a time. Life is always in flux. Every thought, feeling, and moment is quickly changing into the next. In the moment, when something feels difficult, it seems like it will never pass. The practice is learning how to stay with and turn toward the difficulty. The power of learning how to live a mindful life is to embrace this truth as much as you possibly can and live for the moment with some future planning that you hold loosely. What I hear from most of my clients and students is that uncertainty is what creates the most difficulty. As much as we would like to know, to control, and to plan every little part of our lives so that it all works out in a way that creates more security and ease, we cannot. Life will always be impermanent and therefore always uncertain. We never really know what is coming next and sometimes the best and most courageous thing we can do is put one foot in front of the other and keep breathing through all of it. The power of learning how to live a mindful life is to embrace this truth as much as you possibly can and live for the moment with some future planning that you hold loosely. The more we can meet any difficulty with presence, compassion, and kindness, the easier we can move through it. It requires that we learn to stay by turning toward the difficulty versus pushing away. Meditation trains you to be resilient. The more you can learn to stay with all the highs and lows of your thoughts, emotions, and physical sensations, the more strength you can bring to each moment and experience. For example, the other week, a good friend was going through a lot of difficulty and loss. After meeting with him recently, I was struck by how intense the feelings of sadness and loss were transmitted between us. I spent a few days afterward feeling off center, crying off and on, and feeling a bit agitated in my body. At first, I was taken aback by how intense these feelings were and noticed my mind trying to make sense of what was happening. The more I could turn toward my experience, and the physical sensations in my body, with compassion and understanding, I could feel the emotions passing and releasing. Meditation trains you to be resilient. The more you can learn to stay with all the highs and lows of your thoughts, emotions, and physical sensations, the more strength you can bring to each moment and experience. Neuroanatomist Jill Bolte Taylor shares in her research that most emotions don’t last longer than 90 seconds. I first heard about the lifecycle of emotions several years ago. I felt relieved to hear this 90-second timespan because it had mirrored some my experiences as a meditation practitioner for nearly 20 years. In the beginning of my practice, I had big waves of emotions that definitely lasted longer than 90 seconds. Why? I had never really sat with myself or allowed these feelings to be seen so there was a lot inside of me that wanted to come out. However, with time and practice, whatever feeling I was having passed through me more easily—as long as I brought my attention, understanding and compassionate observing to the table. In the case of grief, PTSD, and/or depression there may be more time needed to work with these feelings and I recommend that anyone with depression or mood disorders consult a mental health professional before beginning or altering any course of treatment. I have also found, personally and professionally, that other somatic-based therapies can be complimentary to a meditation practice for approaching difficult emotions, including somatic release, acupuncture, yoga, and daily movement. What Does Staying with Uncertainty Look Like? We have a tendency to resist, reach for something pleasant, or deny the difficulty by putting our heads in the sand and this can ultimately create more suffering. This is a phrase I say to myself at any time I feel fear, anger, or confusion arising. It encourages me to stay and be here no matter what I am experiencing: “I am here.” “I am now.” “All I need is within me.” “All I need comes to me.” Below is a meditation practice I have been using on myself and with clients that can support you to stay with what is difficult. Guided Meditation for Difficult Emotions Working with Difficult Emotions Come into a comfortable sitting position. Imagine something difficult that you are going through. It doesn’t have to be the most difficult, but something moderately difficult. We want to practice with moderation before we move into the most difficult. Now, recognize your desire to push away the difficulty, to reach toward something that would soothe the difficulty in the moment (reaching out to someone, chocolate, distracting with technology, etc.), or denying that this difficulty is actually happening. Now turn toward it. Breathe deeply in through your nose and out through your mouth a few times. Now invite into your awareness a large figure of compassion and strength who envelops you in a blanket of love, acceptance, and security. It can be a big cloud of compassion, a large grandmotherly figure, anything that feels loving and kind. Now, imagine this figure is holding you. Turn fully towards your difficulty. Face it, head on. There is no need to be scared. Feel this wise being enveloping you and speaking kindly to you “It will be okay, you are okay, you are lovable, you are enough, you are not alone, and we will get through this together.” Let yourself offer and receive loving and kind statements as many times as you need until your mind and body can soothe and slow down. Each time, you notice yourself reaching for the old familiar way of turning away from discomfort, try gently turning toward it. The more you train the mind to acknowledge and name whatever difficulty is here, it won’t feel so challenging. In addition, your limbic system and specifically your amygdala will send a signal to your sympathetic nervous system that you can physiologically relax. When I do this meditation, I often hold stones that are comforting to me, such as rose quartz, while sitting on my meditation cushion. You can find the props or comforts that speak to you.
中文翻译
一个10分钟的冥想练习来应对困难情绪 当我们把头埋在沙子里否认困难时，我们制造了更多痛苦。这里有一个10分钟的冥想来扭转开始挖掘的倾向。 如今生活在家、工作、外出时都感觉更加紧张。当生活开始感觉比平常更紧张时，重要的是记住放慢脚步，转向这些更大的感受，并看到更大的图景。一天一天地过。 生活总是在变化。每一个想法、感受和时刻都在迅速变成下一个。在那一刻，当某件事感觉困难时，似乎它永远不会过去。练习是学习如何停留并转向困难。 学习如何过正念生活的力量是尽可能多地拥抱这个真理，并为当下而活，同时有一些你轻松持有的未来计划。 我从大多数客户和学生那里听到的是，不确定性造成了最大的困难。尽管我们想知道、控制和计划我们生活的每一个小部分，以便它以创造更多安全和轻松的方式运作，但我们不能。生活总是无常的，因此总是不确定的。我们永远不知道接下来会发生什么，有时我们能做的最好和最勇敢的事情就是一步一步地走，并通过这一切呼吸。学习如何过正念生活的力量是尽可能多地拥抱这个真理，并为当下而活，同时有一些你轻松持有的未来计划。 我们越能以临在、慈悲和善意面对任何困难，我们就越容易度过它。这要求我们学会通过转向困难而不是推开它来停留。 冥想训练你变得有韧性。你越能学会停留于你思想、情绪和身体感觉的所有高低起伏，你就能为每个时刻和经历带来更多力量。 例如，前几周，一位好朋友经历了很多困难和损失。最近与他见面后，我被悲伤和损失的感觉在我们之间传递的强度所震撼。之后我花了几天时间感觉偏离中心，断断续续地哭泣，身体感觉有点烦躁。起初，我被这些感觉的强度吓了一跳，并注意到我的头脑试图理解正在发生的事情。我越能以慈悲和理解转向我的经历和身体中的身体感觉，我就能感觉到情绪在通过和释放。 冥想训练你变得有韧性。你越能学会停留于你思想、情绪和身体感觉的所有高低起伏，你就能为每个时刻和经历带来更多力量。 神经解剖学家吉尔·博尔特·泰勒在她的研究中分享说，大多数情绪不会持续超过90秒。我几年前第一次听说情绪的生命周期。听到这个90秒的时间跨度我感到宽慰，因为它反映了我作为冥想练习者近20年的一些经历。在我练习的初期，我有大的情绪波动，肯定持续超过90秒。为什么？我从未真正与自己坐在一起或允许这些感受被看到，所以我内心有很多东西想要出来。然而，随着时间的推移和练习，无论我有什么感觉，只要我带来注意力、理解和慈悲的观察，它就能更容易地通过我。在悲伤、创伤后应激障碍和/或抑郁的情况下，可能需要更多时间来应对这些感受，我建议任何有抑郁或情绪障碍的人在开始或改变任何治疗过程之前咨询心理健康专业人士。 我个人和专业上也发现，其他基于身体的疗法可以作为冥想练习的补充来应对困难情绪，包括身体释放、针灸、瑜伽和日常运动。 与不确定性共处是什么样子？ 我们倾向于抵抗、寻求愉快的东西，或通过把头埋在沙子里否认困难，这最终可能制造更多痛苦。这是我在任何时候感到恐惧、愤怒或困惑出现时对自己说的一句话。它鼓励我停留并在这里，无论我经历什么： “我在这里。”“我现在。”“我需要的一切都在我之内。”“我需要的一切都来到我。” 下面是一个我一直在自己和客户身上使用的冥想练习，可以支持你与困难共处。 困难情绪的引导冥想 应对困难情绪 进入一个舒适的坐姿。想象你正在经历的困难事情。它不必是最困难的，而是中等困难的。我们想在进入最困难之前以适度练习。现在，认识到你想要推开困难、寻求在那一刻能舒缓困难的东西（向某人求助、巧克力、用科技分散注意力等），或否认这个困难实际上正在发生的欲望。现在转向它。通过鼻子深深吸气，通过嘴巴呼气几次。现在邀请一个慈悲和力量的大形象进入你的意识，它用爱、接纳和安全的毯子包裹你。它可以是一大团慈悲云、一个祖母般的大形象，任何感觉有爱和善良的东西。现在，想象这个形象正抱着你。完全转向你的困难。面对它，正面。没有必要害怕。感觉这个智慧的存在包裹着你，并亲切地对你说“一切都会好起来的，你没事，你是可爱的，你足够了，你并不孤单，我们会一起度过这个。”让你自己提供和接收爱和善意的陈述，直到你的头脑和身体能够平静和放慢。每次你注意到自己寻求旧的熟悉方式远离不适时，尝试轻轻地转向它。你越训练头脑承认和命名无论什么困难在这里，它就不会感觉那么有挑战性。此外，你的边缘系统，特别是你的杏仁核，会向你的交感神经系统发送一个信号，让你在生理上放松。当我做这个冥想时，我经常握着让我感到安慰的石头，比如玫瑰石英，同时坐在我的冥想垫上。你可以找到与你对话的道具或安慰物。
文章概要
本文围绕“中年情绪调节冥想实践”这一关键词，介绍了一个10分钟的冥想练习，旨在帮助人们应对困难情绪。文章强调了生活的不确定性和无常性，指出通过正念冥想，人们可以学会以临在、慈悲和善意面对困难，从而增强韧性。作者分享了个人经历和神经科学研究，说明情绪通常短暂，而冥想结合身体疗法能有效管理情绪。文章还提供了一个具体的引导冥想步骤，包括转向困难、邀请慈悲形象和重复肯定语句，以支持情绪调节。
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 这篇文章教我们一个10分钟的小练习，当心情不好时，可以坐下来，想象一个困难的事情，然后深呼吸，请一个像云或奶奶一样温柔的东西来抱抱我们，对自己说“我没事，一切都会好”，这样心情就会慢慢变好。它告诉我们，坏心情就像一阵风，吹一会儿就过去了，只要我们勇敢面对，就能变得更坚强。 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，特别是显宗中观和唯识的教义，强调面对无常和情绪时的正念观察。在《显密圆通成佛心要集》的视角下，这种冥想练习类似于准提法的初步修持，它通过转向困难、培养慈悲来净化心识，契合“心要”中“显密圆通”的理念——即显教的观心与密教的持咒相结合，以达到情绪转化。准提法作为显密圆融的法门，其优点在于简易直接，适合现代人快速入门，这篇文章的实践可视为准提法“观心”部分的世俗应用，帮助人们在日常生活中培养觉知和韧性。 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，这篇文章的冥想方法可以应用于以下十个问题解决：1. 缓解日常压力和焦虑，通过正念呼吸平静心绪；2. 增强情绪韧性，帮助应对生活变化；3. 培养自我慈悲，减少自我批评；4. 改善人际关系，通过情绪调节提升沟通；5. 支持中年转型，适应身体和角色变化；6. 提升专注力，减少分心；7. 促进睡眠质量，通过放松身体改善休息；8. 增强身体健康，结合身体疗法如瑜伽；9. 培养乐观心态，通过肯定语句强化积极信念；10. 加速灵性成长，为更深层修行如准提法打下基础。准提法的优点在于其普适性和效率，能快速净化业障，提升福慧，适合忙碌的现代人实践。