불교와인간 week14
佛教与人类 第 14 周

2025.06.06 Fri PM 3:05 ・ 56Minutes 37seconds
2025.06.06 周五 下午 3:05 · 56 分 37 秒

ZHANG YIWEN
张一文

Attendees 1 00:02
与会者 1 00:02

Thus have I heard this is suffering
我如是听闻，这就是苦难

Attendees 2 00:10
出席者 2 00:10

this is suffering
这就是痛苦

Attendees 1 00:13
参与者 1 00:13

this is suffering
这就是痛苦

Attendees 2 00:17
出席者 2 00:17

this is suffering. This is the origin of suffering
这就是痛苦。这是痛苦的起源

Attendees 2 00:29
出席者 2 00:29

this is the cessation of suffering.
这就是苦难的终止。

Attendees 2 00:36
与会者 2 00:36

This is the path leading to the cessation of suffering.
这是通往消除痛苦的道路。

Attendees 3 01:13
学员 3 01:13

I'm bringing attention now to the fact that breath is coming in and out of this body finding it in the nostrils or in the area of the chest or in the belly.
我现在正在关注呼吸进出这个身体的事实，发现它在鼻孔里、胸部区域或腹部。

Attendees 4 01:43
参与者 4 01:43

I don't dream since my son died I don't dream or I don't remember the day after the class.
自从我儿子去世后，我就不做梦了，或者说我不记得梦了。

Attendees 5 02:16
第 5 位参与者 02:16

That's what caused each person to come into the room.
这就是导致每个人进入房间的原因。

But the common thread is that we're all experiencing suffering.
但是共同的是，我们都在经历苦难。

The reason that they came there their suffering had been going on for a long time.
他们来到这里的原因是，他们的痛苦已经持续很长时间了。

Attendees 3 02:27
与会者 3 02:27

There's of course so many different stories, but I would say that underneath them all is suffering.
当然，故事有很多，但我想说，在这些故事的底层都潜藏着苦难。

Attendees 6 02:45
听众 6 02:45

So my name is Susanna Makovsky.
我的名字是苏珊娜·马科夫斯基。

I work at Eumas Memorial Medical Center, which is the large medical school for the state of Massachusetts and I take care of a lot of patients who have serious illness such as cancer or heart disease or lung disease.
我在马萨诸塞州的伊马斯纪念医疗中心工作，这是该州的大型医学院，我照顾许多患有严重疾病的病人，如癌症、心脏病或肺部疾病。

Attendees 6 03:11
出席者 6 03:11

I've had some patients who say, I don't know what are you doing are you trying to make me a Buddhist?
我有一些患者会说，你到底在做什么？是想把我变成佛教徒吗？

And I'll say no this is not about making you anything except for teaching you a skill on how to face and deal with stress or deal with what life brings you.
我会说，不是的，这不是要把你变成什么，而是教你一种面对和处理压力，或是应对生活所带来的挑战的技能。

Attendees 7 03:35
参与者 7 03:35

I'm through a doctor. Yeah he recommended it.
我是通过一位医生。没错，是他推荐的。

Medicines don't really work maybe temporarily but and I already had added exercise into my life and I'd tried different things but the problems of my life caused so much stress that I couldn't manage it.
药物可能只能暂时起作用，而我已经在生活中加入了运动，也尝试过各种方法，但我生活中的问题造成了如此多的压力，我根本无法应对。

Attendees 6 04:10
与会者 6 04:10

I had a grandson who was murdered.
我有一个孙子被谋杀了。

He was 17. His girlfriend was pregnant at the time.
他当时 17 岁。他的女朋友当时怀孕了。

This is my daughter, Kathy.
这是我的女儿凯西。

She died two weeks before Christmas last year from metastasized cancer.
她在去年圣诞节前两周因转移性癌症去世了。

This is her son, Jamie I don't know if it's too shiny to see in a terrible happening.
这是她的儿子杰米，我不知道在这个可怕的事件中是否太明显了。

He was murdered when he was 17 years old.
他在 17 岁时被谋杀了。

Attendees 6 04:55
出席者 6 04:55

I had a few strokes but I've been most fortunate thanks be to God to give him back and one stroke I couldn't speak at all and that was quite terrifying.
我曾经经历了几次中风，但感谢上帝的恩典，我能够恢复过来。在其中一次中风中，我完全失去了说话能力，那真是非常可怕。

Attendees 1 05:05
与会者 1 05:05

They told Jane negotiating
他们告诉简协商

Attendees 6 05:07
第 6 位参与者 05:07

it was only a few days but
虽然只有几天

Attendees 1 05:09
与会者 1 05:09

with these 2500 euros,
用这 2500 欧元，

Attendees 6 05:11
参与者 6 05:11

it was very scary traveling from my car in an ambulance to a hospital and not being able to say one word to anybody and not even like a pad of a word
从我的汽车到救护车再到医院的旅程非常可怕，我无法对任何人说一个字，甚至连一个字都说不出来

Attendees 3 05:39
学员 3 05:39

placing attention on the breath and allowing attention to move to physical sensations sensations in the body
将注意力放在呼吸上，并允许注意力转移到身体内的身体感觉

Attendees 3 05:57
三号参与者 05:57

like the breath sensations in the body are always in present time always now
就像身体中的呼吸感觉总是在当下，总是此刻

Attendees 3 06:14
第 3 位学员 06:14

actually moving attention closer
实际上是将注意力移得更近

Attendees 3 06:27
参与者 3 06:27

we call it investigation.
我们称之为调查。

Attendees 3 06:47
与会者 3 06:47

I wanted to understand why I came back to the same points again and again in my life the points of suffering, of facing up where like something like where you can't go further it just stops and there is the suffering.
我想要理解为什么我总是在生命中反复回到同样的痛苦点，那些无法前进的地方，就像是一条路突然中断，痛苦就在那里。

Attendees 1 07:08
与会者 1 07:08

The mind is kind of discontent about this, discontent about that not happy.
这个心灵对此不满，对那个不满，并不快乐。

I got so tired of it. I wanted to find a understanding this mind you know and they say Buddhism is so pessimistic it's so negative.
我对此感到如此疲惫。我想要理解这个内心，你知道的，他们说佛教是如此悲观，是如此负面。

All it talks about is suffering.
它所讨论的不外乎就是苦难。

When I came across it was actually a huge relief.
当我遇到它时，实际上是一个巨大的 relief。

I thought, oh, thank goodness somebody understands.
我想，哦，感谢老天，终于有人理解了。

Attendees 8 07:51
第 8 位参与者 07:51

While Ammaravati was founded in 1984, we live on what people bring on the offerings of the bo
虽然阿玛拉瓦蒂寺院成立于 1984 年，但我们生活在人们带来的供奉的施舍上

Attendees 8 08:06
学员 8 08:06

only about 25 miles, about 40 kilometers from London and there's plenty of public transport to the local towns so it's very easy for people to get here.
距离伦敦仅约 40 公里（约 25 英里），通往当地城镇的公共交通十分便利，所以人们可以很容易地到这里。

Attendees 2 08:26
与会者 2 08:26

I usually say that there are 50 people who call this place a residence where they live and there's probably about 15 passports.
我通常说这里大约有 50 人将这个地方称为他们居住的地方，大概有 15 个不同的护照。

Attendees 1 09:01
听众 1 09:01

Thus, have I heard that not a person revive the past or on the future build his hopes for the past has been left behind and the future has not been reached.
我曾听说，没有人能够唤醒过去或者在未来建立希望，因为过去已经被抛在身后，而未来尚未到来。

Attendees 2 09:23
与会者 2 09:23

Instead with insight, let him see each presently arisen state let him know that and be sure of it invincibly unshakably.
相反，以洞察力，让他观察每一个当下生起的状态，让他了解它并以不可动摇、坚定不移的态度确认它。

Attendees 1 09:40
出席者 1 09:40

To day the effort must be made to morrow death may come.
今天必须付出努力，明天死亡可能到来。

Who knows
谁知道

Attendees 3 09:54
参会人员 3 09:54

right here this very moment
就在此时此刻

Attendees 3 10:05
参会者 3 10:05

allowing the body to come forward to move forward on the feet, the torso, the hips leaning forward what's happening?
允许身体向前移动，双脚、躯干、臀部向前倾斜，发生了什么？

So we continue to lean forward unsteady balance something's happening there something's going on with the calves a tightening perhaps that leaning forward I really see as a metaphor for a lot of our lives that we're always leaning into that next moment.
我们继续向前倾斜，身体不稳，那里发生了一些事情，小腿可能在紧张。这种向前倾斜，我真的将其视为我们生活的一个隐喻，我们总是倾向于下一个瞬间。

Our thoughts tend to be in the future someplace else it is wanting something else a different moment than the one we have
我们的思绪往往游离于未来，某个别处，渴望着其他的东西，而非当下此刻的现实

Attendees 3 11:00
学员 3 11:00

brings concern and worry and anxiety not about what's happening now but what might happen.
带来对现在没有发生的事，而是可能发生的事的担忧和焦虑。

And let's just move in the opposite direction.
让我们朝着相反的方向前进。

So let's move backwards.
那么让我们往后退。

And again, if you would call out, what is your experience here falling?
再次地，如果你能说出来，你在这里跌落时的体验是什么？

It feels like wo and take good care here.
感觉我们在这里好好照顾。

And again this metaphor of the way we can lean away from the present moment or the way in which our thoughts can carry us back into the past to what's already happened
再次提到我们可以远离当下的这种隐喻，或者我们的想法能将我们带回过去已经发生的事情

Attendees 3 11:42
参会者 3 11:42

relating conversations playing both parts of them.
关联对话，扮演其中的两个角色。

If I only would have said this or done that and yet I'm leaning back.
如果我当时只是说了这个或做了那个，但我却在后悔。

I'm in a moment that's gone by and honestly it will never happen again.
我停留在已逝的那一刻，诚实地说，这一刻再也不会回来了。

It is gone. Wondering how you've met some of the challenges in a few words
它已经过去了。用几句话回顾你是如何应对这些挑战的

Attendees 4 12:13
与会者 4 12:13

I missed my old hit. I know that sounds so silly
我怀念我过去的一击。我知道这听起来很傻

Attendees 3 12:21
出席者 3 12:21

it doesn't appear to sound silly.
听起来不像是很傻。

Attendees 4 12:26
与会者 4 12:26

I think I'm still I'm still like almost in, you know, I just have to really, I've welcomed my new hip but it hasn't really worked that well.
我觉得我仍然是，我仍然几乎处于，你知道的，我只是必须真的，我已经接受了新的髋关节，但它实际上并没有很好地发挥作用。

And so
而且

Attendees 4 13:01
第 4 位参与者 13:01

I have osteoarthritis in my right hip.
我的右髋关节患有骨关节炎。

I was in severe chronic pain 24 hours a day.
我每天 24 小时都处于严重的慢性疼痛中。

So I went to Manhattan to the Hospital for Special Surgery, which is the number one hospital in the, the United States.
所以我去了曼哈顿的特殊外科医院，这是美国排名第一的医院。

The only treatment they said that would work was if I had a full hip replacement.
他们说唯一有效的治疗方法就是进行全髋关节置换手术。

Attendees 4 13:33
与会者 4 13:33

Anesthesiologist went too far with the needle and he punctured the dura.
麻醉医生在扎针时过于用力，穿破了硬脊膜。

And what happened is I started to leak cerebral spinal fluid.
结果是我开始出现脑脊液渗漏。

And then when I woke up from the surgery, I had the most incredible headache you can imagine.
当我从手术中醒来时，经历了一种可想象不到的最可怕的头痛。

Attendees 4 13:54
与会者 4 13:54

So I went to the stress reduction clinic because of trying to find a way of managing my anxiety to try and find a way to deal with the pain.
我去压力减轻诊所是为了寻找管理焦虑的方法，尝试找到应对疼痛的方式。

Attendees 9 14:25
与会者 9 14:25

The reason why I came to the course in the first place was for years I have been dealing with post traumatic stress syndrome.
我最初来参加这个课程，是因为多年来我一直在应对创伤后应激障碍。

I've survived a lot of violence when I was younger.
我在年轻时经历了很多暴力事件。

Attendees 9 15:00
参会人数 9 15:00

For me you know, in dealing with trauma to me, that almost seems like it's the definition of healing if something happens and I begin to get really stressed out if I have a flashback or you know, if my mind really starts to feel like it's out of control,
对我来说，在应对创伤时，如果发生某事并且我开始变得非常紧张，如果我有闪回，或者，如果我的思绪真的开始感觉失去控制，这几乎就像是治愈的定义

Attendees 3 15:35
参会者 3 15:35

we're going to spend these moments attending to the moment, to our experience of the moment was being with this moment and what's here the abdomen rising and falling,
我们将把这些时刻用于关注当下，关注此刻的体验，与此刻同在，感受这里的腹部起伏，

Attendees 3 16:02
出席者 3 16:02

the fingertips or the fingers tiny minute sensations
指尖或手指上微小的感觉

Attendees 3 16:13
参与者 3 16:13

and practicing mindfulness during routine activities such as getting dressed, washing dishes, taking a shower, shopping, I' driving all wonderful opportunities to be mindful
并在日常活动中练习正念，如穿衣、洗碗、洗澡、购物、开车，这些都是极好的正念练习机会

Attendees 6 16:38
参与者 6 16:38

just stay with whatever you may be feeling from moment to moment doing your best to notice the actual sensations themselves aware of preferences for some sensations and the normal tendency
只是停留在此刻此刻你可能感受到的任何感觉，尽最大努力注意这些实际的感受本身，意识到对某些感受的偏好和正常的倾向

Attendees 6 17:16
听众 6 17:16

exploring deep within this right foot as best you can watching your body and the activity of your mind as we go along letting judgmental and critical thoughts simply come and go without having to believe them or make aware of preferences for some sensations and the normal tendency to want other sensations, especially painful or uncomfortable ones to be different from the way they are right now.
尽可能地深入探索这只右脚，同时观察你的身体和内心活动。让我们一同前行，任凭那些具有判断性和批评性的想法自由来去，无需相信它们或对某些感觉表现出偏好，也不需要对其他感觉有正常的期待，特别是那些痛苦或不适的感觉，不必渴望它们现在的状态有所不同。

Attendees 4 17:55
参与者 4 17:55

Oh, Allison, stop stop with so many thoughts just relax just relax and the more I try to relax, the more uptight I become
哦，艾莉森，停停这些杂念，放松点，就是放松，但我越是试图放松，就越发感到紧张

Attendees 9 18:04
9 号参会者 18:04

without even realizing it.
甚至没有意识到。

There's these thoughts jumping into my head thoughts of the future, thoughts of the past, thoughts of my day, thoughts of the last conversation I had with somebody and takes a minute before I realize that the thoughts have intruded.
总有这些念头突然闯入我的脑海，有关未来的想法，有关过去的想法，关于我的日子，关于我最近与某人的一次谈话，需要一分钟我才意识到这些念头已经入侵了我的思绪。

Attendees 3 18:19
与会者 3 18:19

Yeah I mean, it's amazing how much is going on in my mind and throughout the day I continually, you know, especially if I'm doing quiet things like driving or even massage therapy and I'm working with somebody and oh God I'm not here again you know, I'm not here again I'm not here again.
是的，我的意思是，我的大脑中发生的事情是多么惊人，而且在一天中我不断地，你知道的，尤其是当我正在做一些安静的事情，比如开车或者甚至做按摩治疗，而我正在为某人工作，哦天啊，我又不在这里了，你知道，我又不在这里了，我又不在这里了。

Attendees 4 18:52
与会者 4 18:52

Yeah yeah I think about a lot of things that had nothing to do with the hairing now you know, cleaning my basement it goes all it's like now you're free to think about all those things that you never have time to think about rather than being nodding.
是的，我确实会想很多与现在的状况无关的事情，你知道吗，比如打扫地下室，就像现在你可以自由地思考那些平时没时间想的事情，而不是只是点头打盹。

Yeah
是的

Attendees 7 19:18
出席者 7 19:18

they need to get to the top of the head so I could get up and we'd be done and I kept having to PL
他们需要到达头顶，这样我就可以站起来，我们就完事了，而我不得不一直..

Attendees 3 19:28
出席者 3 19:28

I love what you said cat will you hurry up and get to the top of the head?
我喜欢你说的话，猫咪，你能快点到头顶吗？

Then everything will be okay.
那一切都会好起来的。

And this is just a small thing and we can laugh but the seriousness of it is that we do it with our lives just if I can just hold on till the end of the day, the end of the week, the end of the month till the kids are out of school they, till they're married to what we're ne, it's over.
这只是一小件事，我们可能会为此一笑而过，但问题的严重性在于我们用生命这样对待自己，仿佛只要能坚持到今天结束、这周结束、这个月结束，或者等孩子们离开学校、结了婚，等到一切都结束了。

So the practice of being right here is se, without intention.
在此此刻保持觉知，无任何意图。

Attendees 7 20:11
与会者 7 20:11

I started crying in the class and I was so embarrassed and, and I thought, why am I crying?
我在课堂上开始哭泣，我感到非常尴尬，并且在想，为什么我会哭？

And, and I was crying because that's the way I live my life.
而我哭泣，是因为这就是我生活的方式。

Attendees 1 21:01
与会者 1 21:01

Let not a person revise the past
不要让一个人修改过去

Attendees 1 21:10
与会者 1 21:10

or on the future build these hopes
或者在未来建立这些希望

Attendees 1 21:20
与会者 1 21:20

for the past has been left behind and the future has not been reached.
过去已被抛在身后，未来尚未到来。

Instead with insight, let him see each presently arisen state
以洞察力，让他观察每一个当下生起的状态

Attendees 2 21:35
参与者 2 21:35

let him know that and be sure of it invincibly unshakably.
让他知道这一点，并坚定不移、毫不动摇地确信。

To day the effort must be made to morrow death may come.
今天必须付出努力，明天死亡可能会来临。

Who knows
谁知道

Attendees 1 22:12
参会者 1 22:12

we don't use money at all.
我们完全不使用金钱。

It was only after we took the 10 precepts in 1983 that we were given arms bulks.
直到 1983 年我们接受了十戒之后，才得到了装备。

Attendees 1 22:35
与会者 1 22:35

British people are funny because they're very good at pretending you're not there if they don't quite know what to do about you.
英国人很有趣，因为当他们不知道该如何应对你时，就会装作你不存在。

So when we stand there with our BDS, many people just won't passed
所以当我们站在那里时，许多人就是不会通过

Attendees 1 22:55
与会者 1 22:55

and they don't really know what to do with us.
他们实在不知道该如何对待我们。

Many people would offer us, try to offer money.
很多人会给我们钱，试图给我们钱。

And so I developed a strategy of saying, well, we're here to collect food.
于是我制定了一个策略，说我们是来收集食物的。

If I say we can't accept money, then they feel very foolish.
如果我说我们不能接受金钱，他们会觉得非常愚蠢。

So I always say, well, that's very kind but actually we're collecting food.
所以我总是说，虽然很好意思，但其实我们是在收集食物。

Attendees 1 23:30
听众 1 23:30

Sometimes somebody said, well, you know, that's a disgrace.
有时候有人会说，你知道，这是一种耻辱。

You should, you know, do some work, go and get some money, earn a living so you can buy food like the rest of us have to do how dare you?
你应该，你知道，去工作，去赚钱，谋生以便像我们其他人一样能买食物，你怎么敢这样？

And in a situation like that, I would just try to be very kind and try to respond to his concerns in a useful way.
在这种情况下，我只会尽量保持善意，并以有用的方式回应他的担忧。

Buddhist nuns, we come from Ameroti Buddhist honesty and we're on our arms round
我们是来自阿默罗蒂佛教道场的比丘尼，我们就站在这里。

Attendees 1 24:09
与会者 1 24:09

when I'm standing there, there's just a feeling of kindliness wishing well to all the people who come and the people who walk by.
当我站在那里时，只有一种友善的感觉，希望所有来往的人都好。

Attendees 10 25:29
参会人员 10 25:29

I was trained as a classical ballet dancer.
我曾经是一名古典芭蕾舞蹈演员。

So starting from the age of 7 and I was performing in London for I lived there working with the ballet company for 18 years.
从我 7 岁开始，我在伦敦表演，并在那里与芭蕾舞蹈团合作工作了 18 年。

Attendees 10 25:46
听众 10 25:46

The external measurement is three meters by three meters big enough
外部测量为三乘三米，足够大

Attendees 10 26:05
参与者 10 26:05

over the years I think now she's much more glad that I'm a monk but I can imagine that as a parent, one of the things that must make you the most happy is to see your children when they're happy.
多年来我觉得现在她更高兴我成为了和尚，但我能想象作为一个父母，最让你感到幸福的事情之一就是看到自己的孩子很快乐。

That's my father's ashes.
这是我父亲的骨灰。

And so he died in 2003 and so that day we took his ashes down to the San Francisco Bay.
这样他在 2003 年去世了，那天我们把他的骨灰带到旧金山湾。

And that's another very good way I find to recollect the person but also the fact that you know, we all, we're all going to die and to remind me of my father.
这也是我认为另一种很好的方式，不仅能让我回忆这个人，还能提醒我们所有人都会死去，并且提醒我想起我的父亲。

Attendees 10 26:43
出席人数 10 26:43

All right another airplane.
好的，又是一架飞机。

So I have a choice. I can either react badly and say, you know, even if I was sitting here internally I could think oh, I hate airplanes and I'm never peaceful when they're there.
所以我有一个选择。我既可以反应糟糕，心里想，哦，我讨厌飞机，我在飞机旁边永远无法平静。

And why are they there? And why do we live near an airport and blah, blah, blah, blah, blah or I can just say it's just vibration it's just sound and it comes and goes I have a choice.
为什么它们在这里？为什么我们住在机场附近，诸如此类，或者我可以简单地说这只是振动，只是声音，它来了又去，我有选择。

But so when my mind is more settled, then I'm quicker to know that I have a choice.
当我的心情更加平静时，我就能更快地意识到我有选择的权力。

Attendees 10 27:17
听众 10 27:17

When my mind is not settled or if I'm agitated, I might react badly before, you know, too quickly and then it's too late
以前，当我的心情不平静或者感到烦躁时，我可能会在还没来得及思考就做出不恰当的反应，然后就已经来不及了

Attendees 2 27:42
听众 2 27:42

that mindfulness is that which knows what's going on that, which knows the body feelings as the body feelings that, which knows how the mind is at any time and that state of knowing.
正念就是知道当下正在发生的事情，知道身体感受是身体感受，知道心在任何时候的状态，以及这种知晓的状态。

Attendees 2 28:07
与会者 2 28:07

But I will just be mindful of my body walking.
我只是专注于我的身体行走。

And so that's why we practice the walking meditation here as well as the sitting meditation
这就是为什么我们在这里练习行走冥想，就像静坐冥想一样

Attendees 2 28:52
参与者 2 28:52

as a way to bring the mindfulness practice into all the postures of the body including movement.
作为一种将正念实践融入身体所有姿势，包括动作的方式。

Attendees 3 29:07
参会者 3 29:07

What are the sensations of walking?
行走的感觉是什么？

What is coming to awareness?
正在被觉察的是什么？

Attendees 8 29:31
出席人数 8 29:31

But your body is always here.
但是你的身体一直都在这里。

The body never wanders away from the present moment.
身体永远不会离开当下这一刻。

So simply being mindful of the body is the best way of, of bringing the attention to the reality.
简单地对身体保持觉知，是将注意力带向现实的最佳方式。

Attendees 3 29:46
与会者 3 29:46

And on an inbreath lifting the head, the neck, the chin, the chest and releasing back into the mat dropping the head and neck down raising the spine up the head, the neck and look toward the ceiling.
在吸气时抬起头、颈部、下巴、胸部，然后放回垫子，放下头和颈部，抬起脊椎，抬头，颈部向天花板看。

The hips stay and now lifting the right leg up toward the ceiling just being aware of the sensations in the leg as the leg is lifted.
髋部保持不动，现在抬起右腿朝向天花板，只是觉察腿部抬起时的感觉。

Attendees 6 30:22
与会者 6 30:22

When I'm focusing on moving my body and my breathing, it kind of turns off everything up here and I love it.
当我专注于身体的移动和呼吸时，这种方式会让我大脑里的一切都安静下来，我非常喜欢这种感觉。

It felt like we were doing it for about five minutes and the movements were so subtled that it's, it seemed like I was more aware of the my body just how I was feeling.
感觉我们做了大约五分钟，动作是如此细微，以至于我似乎更加意识到了自己的身体和当时的感受。

Attendees 3 30:40
与会者 3 30:40

Yeah and this is so important Jill the sort of sense of when we're really in our bodies when we're really noticing what's here.
是的,吉尔,当我们真正地进入身体,真正地关注当下存在的事物时,这一点非常重要。

Ah, there really isn't space for the worry mind.
啊,担忧的思绪根本没有空间存在。

When we're fully here, there's no space for the me.
当我们完全在此时此地时，就没有"我"的空间。

So when we say come into the moment and be right here, be right here with what is
所以当我们说要进入当下并且真正地在这里时，就是要与当下的实相共在

Attendees 5 31:04
参会者 5 31:04

and have plenty of time. But then all of a sudden I find myself in the shower frantically getting ready and like, well, now wait a minute why am I doing this?
本来还有充足的时间。但突然之间，我发现自己在淋浴中慌乱地准备，然后想：等等，我为什么要这样做？

I have plenty of time and then stepping back and doing the mindfulness at that point like really saying okay gee, that smells pretty good that shampoo smells pretty good.
在那一刻，我有充足的时间，然后退后一步，进行正念练习，真正地说："哇，这味道真不错，这洗发水的香味很好。"

Trying to pull myself in has been helpful because I can't sit and do
试图专注自己一直很有帮助，因为我无法坐下来做

Attendees 5 31:27
参与者 5 31:27

five minutes straight of mindfulness washing the dishes and noticing everything.
连续五分钟专注于洗碗，并留意周围的一切。

But I can notice when I'm having a reaction in my body that it would be helpful for me to change that.
但是我可以察觉到当我身体出现某种反应时，改变这种反应对我是有帮助的。

So I'm trying to take steps to do that.
所以我正在尝试采取措施来做到这一点。

Attendees 3 31:41
参与者 3 31:41

Not how many times we go that's nobody's keeping track.
重点不在于我们去了多少次，没有人在记录这个。

It's the coming back, noticing coming back however many times just being with them.
重要的是返回，注意返回多少次，只是与它们在一起。

Yeah thank you.
是的，谢谢。

Attendees 9 32:01
与会者 9 32:01

My name is Denise Smahar and I am 46 years old and I have four children.
我的名字是丹尼斯·斯马哈，我今年 46 岁，有四个孩子。

My youngest son was diagnosed with a life threatening illness.
我最小的儿子被诊断出患有危及生命的疾病。

He had a brain tumor. What more stress could you have in your life than having your child be sick and so I signed up for the course.
他患有脑肿瘤。世界上还有什么比自己的孩子生病更让人感到压力的事情呢？所以我报名参加了这个课程。

I remember the day of his surgery so he was having 12 hours of surgery to remove a brain tumor.
我记得他手术那天，他要接受 12 小时的手术来切除脑肿瘤。

So they were going in through his skull.
他们要通过他的颅骨进行手术。

And when the surgery was over, the doctor was walking towards us and I remember
当手术结束后，医生朝我们走来，我记得

Attendees 9 32:43
与会者 9 32:43

my entire body started shaking and my heart was pounding out of my chest.
我的整个身体开始颤抖，心脏剧烈地跳动着。

And I used the mindfulness to I said to myself You need to take a breath You need to listen You need to hear this doctor tell you this.
我利用正念告诉自己：你需要深呼吸，你需要倾听，你需要听这位医生告诉你这些。

You can't have her talking and you'd be so anxious and that you can't hear the words you have to.
你无法让她说话，你会变得如此焦虑，以至于你无法听到你必须听的话。

So I felt myself standing there.
于是我感觉自己站在那里。

I felt my feet on the ground.
我感觉到脚踩在地面上。

I did my best to ground myself.
我尽最大努力让自己站稳。

I breathed in and out as she walked towards me.
我随着她走向我，缓缓呼吸。

Attendees 9 33:42
与会者 9 33:42

I feel like it saved my life almost when my son was sick and I become aware of feeling tension.
当我儿子生病的时候，我意识到自己的紧张感，感觉这几乎挽救了我的生活。

I'll kind of sit at a light I'll take a breath I'll be aware of where I'm tightening, where the tension is in my body.
我会稍微坐下来，在等红灯的时候，我会呼一口气，并且意识到我身体哪里在紧绷，紧张感在哪里。

Attendees 3 34:31
参与者 3 34:31

Are you really present with what you're doing at this time or being aware when you are washing dishes that your mind is not wandering off thinking of what you are going to do afterwards or what you did before and
你是否真正专注于此刻正在做的事情，或者在洗碗时是否有意识地觉察到，你的心思并没有飘到将要做的事情或已经做过的事情上

Attendees 1 34:46
学员 1 34:46

the idea is just not to be involved with it just to observe it.
这个想法就是不要卷入其中，只是观察它。

And then you begin to see like a silent witness.
接着，你开始像一个沉默的见证者。

You begin to see how your thoughts come and go Are your physical sensation come and go?
你开始看到你的想法是如何来来去去，你的身体感受也是如何来来去去。

How your stories poor me how terrible he was awful I angry with him she did this to me he did that to me.
你的故事是多么可怜，他多么可怕，多么糟糕，我对他多么生气，她对我做了这个，他对我做了那个。

My mother is no good blah, blah, blah You know all this it's your mind thinking
我的母亲真是一无是处，呀呀呀，你知道的，这都是你的思维在作祟

Attendees 2 35:16
与会者 2 35:16

like we can have different states of mind peaceful or not peaceful, happy, not happy very concentrated or not very concentrated these are states of mind because the mind changes
我们可以有不同的心境，平和或不平和，快乐或不快乐，高度专注或不太专注，这些都是心境，因为心是会变化的

Attendees 3 36:29
与会者 3 36:29

what is the area of the body that it encompasses?
它所覆盖的身体区域是什么？

Attendees 3 36:42
参加者 3 36:42

Is it all one sensation or is there a variation?
这是一个统一的感受，还是存在变化？

Is it a uniform shape or is it irregular?
它是规则的形状还是不规则的形状？

Is it constant intermittent?
是持续的还是间歇性的？

Does it move? Does it pulse or throb?
它动了吗？它跳动或搏动吗？

Attendees 6 37:21
参会者 6 37:21

I had a lot of discomfort with this meditation in my shoulders because I get cortosome shots and they won't give me more until next week.
在这个冥想中，我的肩膀感到很不舒服，因为我正在接受肩周炎注射，医生直到下周才会给我进一步的治疗。

So I was breathing in and breathing out and the first time I did that I almost heard it in my ears like HA, you think you're going to beat me like the pain is saying HA, you know and it took a lot of breathing in and breathing out and it did less than a bit.
所以我一直在吸气和呼气，第一次做这个时，我几乎在耳边听到仿佛疼痛在说："哈，你以为你能战胜我吗？"好像疼痛在嘲笑我，然后我继续深呼吸，慢慢地，疼痛减轻了一些。

Attendees 3 37:52
与会者 3 37:52

What is realized is that it's not just one thing that it's not just one big.
意识到这并非只是一件事，也不仅仅是一个大事件。

Attendees 3 38:11
与会者 3 38:11

As things shift with each moment things change it comes and it goes there's some flux to it.
随着每一刻事物的变化，事物来来去去，其中存在某种流动性。

Attendees 8 38:19
参会者 8 38:19

What's most important is that it is changing it's uneach so that you look at the changing quality of experience whether it's a thought or a sensation or a sound or a smell than just looking at that feeling, that quality of change of Anitscha
最重要的是要改变它，使你能够观察体验的变化特质，无论是思想、感觉、声音还是气味，只是观察那种变化的感受，观察无常（Anicca）的品质

Attendees 1 39:39
参与者 1 39:39

Then I worked in psychiatric hospital for about three or four years
然后我在精神病医院工作了大约三到四年

Attendees 1 39:52
出席者 1 39:52

I hadn't yet found the answer myself so I could see that I couldn't really help them very much
我还没有找到答案，所以我看得出来我无法真正地帮助他们

Attendees 1 40:46
1 40:46 号参与者

when I came across the Buddhist teaching and found that it was something that could work for me.
当我遇到佛教教义，并发现它对我有效时。

If I learned how to help myself, I could maybe offer some help to the people who are struggling
如果我学会了如何帮助自己，也许就能为那些正在挣扎的人提供一些帮助

Attendees 1 41:14
参与者 1 41:14

refuge of the duma of the truth resting with the bread with the body as it sits here one breath and the next breath.
真理如来的庇护，与面包一同安歇，身体静坐于此，一呼一吸，呼吸接踵而至。

Attendees 1 41:46
与会者 1 41:46

The teaching was just very, very practical.
这个教导非常、非常实用。

And eventually during the retreat that I did with him, I came to understand that our thoughts, our emotions, our moods are not self and they're impermanent.
最终在我与他一起的静修中，我明白了我们的思想、情绪和心境并不是自我，而且它们都是无常的。

And I could see that very clearly and suddenly the whole burden of having to deal with these difficult emotions just wasn't there in the same way any more.
我清楚地看到，突然间处理这些困难情绪的整个负担已经不再以同样的方式存在了。

Attendees 2 42:14
与会者 2 42:14

We start to lose our sense of identity with my knee as my state of mind.
我开始失去我的状态与我的膝盖的身份认同感。

Attendees 1 42:22
与会者 1 42:22

You know, understanding that your thoughts are not your thoughts your body is not your body your mind is not your mind.
你知道，理解你的想法并不是你的想法，你的身体并不是你的身体，你的心灵并不是你的心灵。

You begin to
你开始

Attendees 8 42:32
8 号参与者 42:32

if they're not who and what you are, whether they're inside or outside, whether they have your name on them or not these things are not self.
如果它们不是你的本质和你是谁，无论它们在内在还是外在，无论它们是否标有你的名字，这些事物都不是自我。

Attendees 1 43:03
与会者 1 43:03

Thus have I heard he does not regard feeling as self.
如此我所听闻，他并不将感受视为自我。

It does not live obsessed by the notions I am feeling.
它不会被"我正在感受"这种念头所困扰。

Feeling is mine. He does not regard feeling as self.
感受是存在的。他不将感受视为自我。

He does not live obsessed by the notions I am feeling.
他不执着于"我正在感受"这个念头。

Feeling is mine.
感受属于我。

Attendees 8 44:28
与会者 8 44:28

So you use these three characteristics anitscha, Duka anatta impermanence or uncertainty, unsatisfactoriness and not self as a way of sustaining that quality of being unentangled, helping the attention not to be entangled in the thoughts or feelings, perceptions.
所以你可以使用这三个特征：无常（anicca）、苦（dukkha）和无我（anatta），作为保持不纠缠的状态的一种方式，帮助注意力不被思想、感受或感知所纠缠。

So this is the Passina is that they practice
这是帕西纳他们所实践的方式

Attendees 2 45:39
听众 2 45:39

the weather's changing
天气正在变化

Attendees 9 45:41
参与者 9 45:41

and that would mean only one day, the holiday.
那只意味着一天，假期。

Attendees 3 45:48
出席者 3 45:48

It's a unitarian church and I come here every Sunday.
这是一个联合教会教堂，我每个星期天都来这里。

One thing I really like about the MBSR course is that the religion has been taken out of it that even though it clearly comes from Buddhism, it's really anybody from any different religion, any religion, can participate in the MBSR class.
我真正喜欢正念减压课程（MBSR）的一点是，它已经摆脱了宗教色彩，尽管它显然源自佛教，但任何来自不同宗教背景的人，无论什么宗教，都可以参与 MBSR 课程。

Attendees 10 46:10
出席人数 10 46:10

I was raised a Catholic
我在天主教家庭长大

Attendees 4 46:12
参会者 4 46:12

I was brought up Catholic I'm a Christian.
我是天主教出身，是一个基督徒。

They're a little afraid of the Buddhist thing.
他们有点害怕佛教这一套。

So it's scary. MBSR sounds very scientific and western and, and it is right and I like the fact that there's a set curriculum.
这确实很可怕。正念减压（MBSR）听起来非常科学和西方化，而且它确实是正确的，我喜欢它有一个固定的课程。

I like the fact that there's science and research behind it
我很欣赏这背后有科学和研究支持

Attendees 6 46:38
听众 6 46:38

but they now say there's such strong data for MBSR that we can't really consider it alternative or complementary.
但现在他们说，对于正念减压疗法（MBSR）已经有如此强大的数据支持，以至于我们不能再将其视为替代或补充医疗。

It has to be part of mainstream medicine.
它必须成为主流医学的一部分。

So the trend is changing and certainly the increase in terms of access is escalating.
趋势正在发生变化，获取渠道无疑在不断扩大。

Attendees 7 46:57
与会者 7 46:57

They make sense they work and I never had any, whatever belief in them.
他们有道理，它们有效，而且我从未对它们有任何信念。

And yet when you think about it, it is so ancient and it's been used for so long it makes sense that there's value in it to me now.
然而当你仔细想想，这是如此古老，已经被使用了这么长时间，对我来说现在它确实有价值。

So it doesn't bother me that it came from Buddhism
所以它来自佛教这一点并不困扰我

Attendees 9 47:21
听众 9 47:21

and stuff and have conversations with the nuns and the monks the things that they would talk about as far as you know, the root of suffering is attachment, you know, and how we attach ourselves to everything whether it's happiness or, you know, memories or you know, material things.
诸如与尼姑和和尚交谈，他们谈论的内容，你知道的，痛苦的根源是执着，你知道，我们如何执着于一切事物，无论是幸福、回忆还是物质事物。

Attendees 10 48:29
参与者 10 48:29

But in the beginning I had this perception of well, okay, I want to learn to meditate but I don't want anything to do with the religious side of it but it was through, through being around it and nobody telling me you, you should join nobody even said, do you want to join or do you want to become Buddhists?
起初，我的想法是，好吧，我想学习 meditation，但我不想与宗教层面有任何关联。然而，通过接触这个环境，没有人告诉我你应该加入，甚至没有人问我是否想加入或成为佛教徒。

Attendees 2 48:47
与会者 2 48:47

It just gives you a way to experience for yourself the truth.
它只是为你提供了一种亲身体验真相的方式。

And so you can take this a little bit if you only wanted a little bit or more if you wanted more and it's up to you and it's a matter of seeing for yourself the benefits.
所以你可以根据需要来获取一点或更多，这完全取决于你自己，关键是亲自去感受其中的益处。

Attendees 1 49:02
参会人员 1 49:02

So it's for us it's wonderful you know, just to get down to doing fieldwork with ourselves, we become almost like a scientist you know, doing this examination of nature in our own mind and body.
对我们来说，这真是太棒了，能够深入观察自身，我们几乎就像一名科学家，对自己的心灵和身体的本质进行探究。

You know,
你知道，

Attendees 3 49:31
与会者 3 49:31

we have just about an hour to be together just thinking back to the beginning of this journey and sitting in that circle for the first time and what it was that brought you what it was you were hoping for.
我们差不多有一个小时的时间聚在一起，回顾这段旅程的开始，想起我们第一次围坐在一起，回想是什么将你带到这里，你当初希望得到什么。

Attendees 5 49:54
与会者 5 49:54

As I went through my daily routine I did it a little more mindfully and I found that I didn't have that jittery feeling inside that I get when I'm like because I can make myself feel late even if I have three hours to go somewhere.
当我按照日常惯例行事时，我稍微更加专注地做每件事，发现内心没有了那种焦躁不安的感觉，即使还有三个小时就要出发，我也常常会让自己感到匆忙和紧张。

So but I kind of found, I found that inner stillness and I said, you know what, it's good it's here we're here.
但是我找到了内心的平静，并对自己说：你知道吗，现在很好，我们就在这里。

And then when things would get, you know, hectic at work because that was one of the things I discovered
然后当事情在工作中变得，你知道的，忙乱不堪的时候，因为这是我发现的事情之一

Attendees 5 50:20
参会者 5 50:20

this course is that the problems are still the same.
这门课程的意义在于问题依然如故。

It's me who's different.
不同的是我自己。

Attendees 6 50:25
听众 6 50:25

And I did think of myself first, which was different because I never did, never did till I got here or learned to even respect my body till I got here it took a lot of years.
而我确实首先想到了自己，这很不同，因为我从未如此做过，直到来到这里或学会尊重自己的身体，这花费了很多年。

I'm closer to 80 than 70 so it takes but it's happening
我已经接近 80 岁而不是 70 岁，虽然需要时间，但事情正在发生

Attendees 4 50:54
与会者 4 50:54

and I'm leaving with forgiveness and acceptance that I, I didn't think was in my near future.
而我带着我本以为在不久的将来不可能拥有的宽恕与接纳离开了这里。

So thank you thank you. I will be a better mother and wife and you know, just my self care is grown and I didn't even see that that's what would lead me through.
所以感谢你们，非常感谢。我将成为一个更好的母亲和妻子，而且，我的自我关怀已经成长，我当时甚至没有意识到这正是引导我前进的力量。

So thank you
非常感谢

Attendees 7 51:34
听众 7 51:34

what I have found is that using these techniques I have gotten rid of a lot of worry not living in the past or the future, but living now.
我发现，通过运用这些技巧，我摆脱了许多忧虑，不再活在过去或未来，而是活在当下。

And I realize for 52 years I have not lived in the now and I'm so grateful for being able to walk through the rest of my life with moments.
我意识到，52 年来我一直未能活在当下，现在能够用当下的每一刻来度过余生，我感到无比感恩。

Attendees 6 52:03
出席人数 6 52:03

I think this class has just taught me that no matter what is going on that there's this piece inside that I can come back to.
我认为这堂课教会了我，无论发生什么，我都可以返回内心的那份宁静。

Attendees 3 52:30
出席者 3 52:30

So the last ringing of the bell for the fall cycle of the 2010 stress reduction clinic is over.
秋季 2010 年压力减轻诊所的最后一次铃声已经结束。

Attendees 1 53:38
与会者 1 53:38

Thus have I heard the dharma is directly visible, immediate, inviting one to come and see applicable to be personally experienced by the wise.
就这样，我听闻佛法是直接可见的、即时的、邀请人来亲自体验的，是智者可以亲身感悟的。

Attendees 4 53:59
与会者 4 53:59

Stop take a breath, observe and proceed.
停下，呼吸，观察，然后继续。

Attendees 9 54:05
与会者 9 54:05

I want to pursue it. There's a couple of places here in Massachusetts they do meditation so I'm going to, you know, check those places out, maybe join them.
我想继续追求这个。马萨诸塞州这里有几个地方做冥想，所以我打算去看看那些地方，也许还会加入他们。

I try once I get everybody off to school to use that time before I run off into my busy day
在大家都离开上学后，我会尝试在匆忙的一天开始之前利用那段时间

Attendees 2 54:23
参会者 2 54:23

and every hour I'll try to find two or three minutes to just watch my breath and it's interesting how hard that can be to interrupt the normal flow of the day but at the same time it's so interesting to see how helpful it is.
每个小时我都会尝试找出两三分钟来单纯观察我的呼吸，有趣的是，打断日常的正常流程是多么困难，但同时又很有趣地发现这是多么有帮助。

Attendees 10 54:41
与会者 10 54:41

Unlike medication which maybe works for a week or two while you take it the tools that people learned in this center would last forever.
与可能在服用期间仅生效一两周的药物不同，人们在这个中心学到的工具将会永远有效。

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