冥想的简单练习

冥想是关于自我的一种直接而奇妙的体验，不单是积极心理学、禅、瑜伽所倡导的，它的好处涉及到常人的各个方面。

这段冥想的简单练习截取自泰勒·本-沙哈尔博士 （TalBen-Shahar，Ph.D.）的《哈佛大学开放课程：幸福课》(Harvard Open Course : Positive Psychology) 第四节。

中英字幕来自YYeTs人人影视。（字幕是我逐句从视频上抄录下来的，如果有错漏或翻译不当的地方请大家多留言讨论，关于字幕中“凡人”的翻译也请专业做翻译朋友指点）

What I want to do now is an exercise. I want to do a group meditation. Trying to understand, not just on the cognitive level of the research, but also to experience on the visceral emotional level, what it really means to give ourselves the permission to be human.
现在我想给大家做个练习，我想让大家做一次集体静坐冥想，希望你们认识到，不只是停留在对学术研究层面的认知，同时也深入体验内在情感的层次。允许自己做个凡人的真正含义。

Those of you who don't feel comfortable doing it, you don't have to do it.
要是有同学感觉不自在，不强迫你们参与。

Those who feel comfortable to do it, do it. If it's a stretch for you, I still recommend that you do it. If you never meditate before, this is a wonderful opportunity to do it for the first time.
觉得没什么问题的同学就一起来吧。如果你从未做过，我强烈建议你参与。如果你从未冥想过这个问题，这可是你进行第一次尝试的良机。

One thing I do ask you: If you are not doing it, if you don't participate, simply just keep quiet.
有个要求得强调一下：如果你不愿意参与其中，请保持安静。

But other than that, I really do recommend that you join us. What I want to do together now is enter the realm of unconditional acceptance. Senior seat, just sit up straight as much as possible.
不过我还是强烈建议你加入我们，现在我要邀请大家进入无条件接受的境界，在座位上尽可能坐直。

If  possible,   your back relaxing against the back rest. Plant your feet comfortably on the floor.
然后把背靠在椅背上放松，两脚舒展放在地上。

If you feel comfortable, close your eyes. Shift the focus of your breath. Shift the focus of your thoughts to your breathing. Take a deep breath in all the way down to your belly. And then breathe out.
调整好姿势，闭上双眼，转移注意力的重心，将注意力从思想转移到呼吸上，把气深吸入丹田，然后呼出。

Again, deep breath in; slow, gentle, quiet breath out. Repeat that in silence. If your mind wanders, simply bring it back to your breathing. Deep, slow inhalation. Deep, slow, gentle, quiet exhalation.
再深吸一口气，然后缓慢轻柔地呼出。安静地重复呼吸，如果你走神了，只需将注意力带回到呼吸上。深入缓慢地吸气，深缓、平稳、安静地呼气。

Most of us don't breathe deeply enough. We don't take the time to celebrate our breath, our spirit, our being. The connection, the link, the bridge between our mind and our body;between our emotions and our thoughts; between the brain and the heart.
大部分人呼吸得还不够深，我们总是无暇赞美自己的呼吸，自己的精神，自己的存在，以及事物间的联系和纽带；连接我们感情与思想的桥梁，连接大脑与心灵的桥梁。

Continue with the deep breathing. As you continue with the deep breath, shift your focus to your emotions, to your feelings. How are you doing? How are you feeling? Take attention to your emotions. Whatever they are, whatever it is that your feeling, allow it to float through you. Naturally.
继续深呼吸，在深呼吸的同时，将注意力的重心转移到你的情绪上，进展怎样？感觉如何？把注意力集中在情绪上，无论是什么情绪，无论你感觉到什么，让它自然地流淌在体内。

Just  experience your emotion whatever it is. You may feel one emotion at one moment, different emotion the next. That's Ok.
感受自己的情绪，不管是好是坏，或许你现在有一种情绪，下一刻又有了别的情绪，这没关系。

Whatever it is, accept it. Experience it. Give yourself the permission to be human. It's all OK.Just breath.
不管什么情绪，都接纳并感受它，允许自己做凡人。一切都没关系，呼吸就好。

Continue to observe and experience whatever emotion comes up, whether it's calm or happiness, whether it's anxiety, confusion, boredom or joy.
继续注意并感受内心产生的情绪，无论是平静或幸福，无论是焦虑、疑惑、厌倦或喜悦。

Whatever it is, continue to breathe deeply into your belly. And gently, slowly, quietly exhale. Let the emotion flow just like the breath.
不管是什么情绪，继续把气深吸入丹田，然后缓慢平稳地呼出，让你的情绪随呼吸一起流动。

As you continue breathing deeply, in your mind's eye, see yourself walking out of this classroom today, walking in the yard, with the feeling that all your feelings are real fine part of human nature.
在你深呼吸的同时，想象着，你走出了教室，伴随着你感受到的情绪走进庭院，你所有的情绪都是真实的，正常的，是人性的一部分。

They just are. Neither good nor bad. As you walk amid the buildings and trees, as you see your friends and classmates, allow these emotions to float through you, freely, lightly.
它们存在着，无所谓好与坏，当你行走于教学楼和树丛之间，当你看见自己的朋友和同学，继续让你的情绪自由而轻盈地流动着。

By experiencing these emotions, whether the ups and the downs, what you are doing is being, being a human being. Continue to allow the breath and the emotions to just flow. To just be.
通过感受这些情绪，不论起伏与否，你所做的是让自己成为一个人类，让自己的呼吸和情绪继续流动，自然流露。

What if you truly gave yourself the permission to be human? What if you are giving yourself the permission to be human? Just imagine. Life becomes so much lighter. So much simpler.
如果你曾允许自己做凡人的话怎么样？正在允许自己做凡人的话又感觉如何？继续想象，生活变得如此轻松，如此简单。

When, rather than trying to fight or defeat our nature, we accept it. We accept who we are.   We accept whatever emotion comes up.
我们不试图与自己的人性抗争。我们接受它，我们接受自己，我们接受出现的所有情绪。

Deep, slow inhalation. Slow, gentle, quiet, calm exhalation.
深入缓慢地吸气，轻柔缓慢地地呼气。

Take a few deep breaths in silence. Embrace the silence, the stillness. Embrace yourself, your emotions.
安静地深呼吸几次，拥抱这份平稳和沉静，拥抱自己和自己的情绪。

And on your next  exhalation-- deep, slow,   quiet exhalation, open your eyes.  If the person next   to you is asleep, gently wake him or her up.
在下一次呼气的时候，轻柔缓慢地呼气。然后睁开眼睛，如果坐在你旁边的人睡着了，轻轻叫醒他，

Just imagine Just imagine the kind of life that you can experience -- Sh-- the kind of life you can lead, if you truly, genuinely, really gave yourself the permission to be human.
想象一下，你将会体验怎样的生活，如果你真正地、真诚地，允许自己做一个凡人，你将会拥有怎样的生活。

It's one of the pillars of healthy life, psychologically, physiologically.
这是健康生活的支柱之一，无论是心理上还是生理上。

So try it. Everyday remind yourself just once or twice to give yourself the permission to be human.  And give others that same permission. You deserve it.
试一试，每天都提醒自己一两次，要允许自己做凡人，也同样允许别人做凡人，这值得尝试。

另外，在幸福课的第17节的大约24分钟，泰勒·本-沙哈尔博士再次提到了冥想。