0:00:15.445,0:00:19.146
亲爱的朋友们，[br]欢迎来到给教育者的禅修。

0:00:19.911,0:00:21.924
这是一个禅修，

0:00:22.112,0:00:26.379
所以我们要修习正念。

0:00:28.609,0:00:31.049
正念呼吸、

0:00:32.456,0:00:34.747
正念行走、

0:00:35.208,0:00:37.979
正念进食等等。

0:00:39.695,0:00:41.199
正念的修习...

0:00:41.860,0:00:43.611
...就像你的遗憾...

0:00:44.048,0:00:46.898
...因为你的心在专注着，

0:00:47.226,0:00:50.563
专注于一样东西，就是我们的气息。

0:00:53.033,0:00:56.826
与此同时我们释放我们的恐惧，

0:00:57.199,0:00:59.529
我们对于未来的不确定性。

0:01:02.762,0:01:06.558
而我们会更自由，更加地自由。

0:01:07.585,0:01:09.902
所以三或四秒的吸气

0:01:10.050,0:01:13.464
可以带给我们蛮多的自由。

0:01:14.230,0:01:16.324
来自于过去的自由，

0:01:16.493,0:01:18.947
来自于未来的自由，

0:01:19.101,0:01:21.635
来自于我们的项目，[br]我们的愤怒等等

0:01:21.792,0:01:24.666
因为在吸气的当儿，

0:01:24.869,0:01:27.512
我们只将专注力[br]放在我们的气息中。

0:01:31.964,0:01:33.612
而当我们在吸气时，

0:01:33.750,0:01:35.713
你不用受苦。

0:01:36.481,0:01:39.339
事实上，[br]吸气是令人很愉快的。

0:01:42.075,0:01:45.170
我们有肺，还运作得很好得肺部，

0:01:45.345,0:01:47.298
空气也不错，

0:01:47.715,0:01:50.799
所以吸气是愉快的。

0:01:56.004,0:02:01.293
还有正念的能量

0:02:01.737,0:02:08.090
那是在你吸气时产生的。

0:02:08.470,0:02:10.167
还好吗？

0:02:28.300,0:02:32.206
正念永远是正念地什么东西

0:02:34.117,0:02:37.364
而当你在修习[br]用正念地吸气和呼气时，

0:02:37.520,0:02:40.708
那就叫做正念地呼吸。

0:02:42.736,0:02:48.878
当你修习用正念来走路[br]那就叫做正念行走。

0:02:50.756,0:02:59.627
而当你在用正念来吃早餐时[br]那就叫做正念进食。

0:03:02.002,0:03:08.501
正念的能量是从呼吸或走路产生的

0:03:08.880,0:03:13.600
帮助你在那里，[br]建立于当下。[br]

0:03:17.086,0:03:21.538
所以呼吸让你[br]将心带回到身上

0:03:24.163,0:03:28.835
而你只需要两或三秒来那么做：

0:03:29.731,0:03:33.291
将我们的心带回到[br]我们的身上。

0:03:34.718,0:03:37.272
当心和身在一起时

0:03:37.507,0:03:40.377
你就将自己建立于当下。

0:03:41.847,0:03:47.085
而生命、愉悦、快乐和和平

0:03:47.434,0:03:50.302
就在当下。

0:03:52.203,0:03:58.264
生命有着许多新奇和[br]各种清新和癒合性的元素

0:03:58.493,0:04:01.935
都在当下。

0:04:02.855,0:04:07.953
因为过去已经过去了[br]而未来还没有到来

0:04:08.333,0:04:14.201
那就是为什么当下是[br]你真正活着的时刻。

0:04:15.209,0:04:18.873
你不迷失于过去，[br]你不迷失于未来。

0:04:19.568,0:04:22.974
要回到当下，[br]那很容易。

0:04:23.505,0:04:28.850
你需要正念地吸气[br]将你的心带回到你的身上

0:04:30.409,0:04:36.575
而你就会在那里接触到[br]所有生命的奇迹。

0:04:44.071,0:04:48.962
吸气可以是很愉悦的。

0:04:50.220,0:04:53.886
我们当中那些已经习惯[br]正念呼吸的修习的，

0:04:55.391,0:05:01.175
我们觉得正念呼吸[br]是非常愉悦的。

0:05:02.790,0:05:07.934
当你在正念地吸气是[br]你会接触什么，

0:05:09.854,0:05:13.016
你会和你的身体接触。

0:05:14.775,0:05:17.854
当你花两小时在电脑上

0:05:18.229,0:05:21.145
你会完全忘记你有一个身体。

0:05:23.501,0:05:25.841
而当心没有和身体在一起时，

0:05:26.030,0:05:28.745
你不是真正地活着，你迷失于

0:05:29.196,0:05:33.630
你的工作、你的担忧、[br]你的恐惧、你的项目里。

0:05:35.471,0:05:40.877
所以正念地吸气，[br]把心带回我们的身上

0:05:41.332,0:05:45.097
你会完全活起来，[br]完全活在当下。

0:05:46.396,0:05:51.363
那你就是处于和[br]生命的奇迹接触当中。

0:05:52.144,0:05:56.300
而我们的的身体就是[br]第一生命的奇迹。

0:05:57.342,0:06:02.487
它有着大自然、父亲、[br]儿子、星星和一切，

0:06:03.410,0:06:05.655
包括我们的祖先。

0:06:08.942,0:06:15.629
吸气而我知道我有个身体[br]而我的身体是一个奇迹。

0:06:18.644,0:06:21.620
所以你可以享受有个身体。

0:06:24.728,0:06:32.467
但是在吸气时你会注意到[br]你的身体有紧张和疼痛的感觉。

0:06:34.638,0:06:40.890
泥想做点什么来帮助[br]你的身体感到好一些

0:06:42.640,0:06:49.997
因为或许我们让我们的身体[br]累积了有点太多的紧绷感。

0:06:50.641,0:06:53.531
我们让我们的身体做得太多了。

0:06:56.262,0:07:02.170
所以当吸气时如果我们注意到[br]我们的身体有紧绷的感觉，

0:07:03.107,0:07:05.264
那当我们呼气时我们

0:07:05.432,0:07:09.369
可以让那紧绷的感觉[br]从我们的身体释放出来。

0:07:09.958,0:07:17.693
那是其中一项[br]常用在正念呼吸的修习之一。

0:07:18.833,0:07:25.867
吸气时我留意我的身体和[br]在我身上的紧绷感，

0:07:26.942,0:07:30.067
呼气时我释放在[br]我身上的紧绷感。

0:07:31.394,0:07:36.889
而当你做在车里，或在地铁里[br]你可以做这个修习。

0:07:39.299,0:07:42.333
在每个地方你都可以[br]修习正念呼吸

0:07:43.155,0:07:48.003
以便让你觉知你的身体[br]和释放你的身体里的紧绷感。

0:07:53.535,0:08:00.165
当然，这个修习可以[br]以任何一种姿势进行 －

0:08:00.611,0:08:05.189
坐着、躺着、走着、站着。

0:08:05.387,0:08:10.668
你都可以享受正念呼吸的修习

0:08:10.991,0:08:13.831
并放松我们的身体。

0:08:14.083,0:08:20.735
而如果我们做得好我们就可以[br]将这修习传送给我们的学生

0:08:21.252,0:08:26.035
因为他们的身体也需要放松。

0:08:28.602,0:08:32.301
有很多学校的老师开始上课前

0:08:33.862,0:08:37.535
和他们的学生一起用正念呼吸。

0:08:37.797,0:08:41.470
它只需要几分钟；[br]一或二或三分钟。

0:08:42.455,0:08:47.997
他们尝试一起在当下

0:08:48.342,0:08:50.209
释放他们身体的紧张。

0:08:50.476,0:08:55.007
它帮助教学和学习。

0:08:58.961,0:09:01.869
我们知道我们不必成为佛教徒

0:09:02.090,0:09:06.241
来用正念吸气和呼气。

0:09:14.786,0:09:20.315
有另外一种能量随着正念。

0:09:21.255,0:09:23.964
那就是专注。

0:09:25.613,0:09:30.929
当你有正念地面对着对什么事情，[br]当你有非常有正念地面对着什么事情时，

0:09:31.662,0:09:35.135
你自然地会专注于那件事情。

0:09:36.721,0:09:38.999
看着那朵花。

0:09:39.297,0:09:43.076
如果我们将我们的心专注于花上，

0:09:43.296,0:09:47.093
我们就会有

0:09:51.282,0:09:56.540


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