WEBVTT

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亲爱的朋友们，
欢迎来到给教育者的禅修。

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这是一个禅修，

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所以我们要修习正念。

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正念呼吸、

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正念行走、

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正念进食等等。

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正念的修习...

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...就像你的遗憾...

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...因为你的心在专注着，

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专注于一样东西，就是我们的气息。

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与此同时我们释放我们的恐惧，

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我们对于未来的不确定性。

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而我们会更自由，更加地自由。

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所以三或四秒的吸气

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可以带给我们蛮多的自由。

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来自于过去的自由，

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来自于未来的自由，

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来自于我们的项目，
我们的愤怒等等

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因为在吸气的当儿，

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我们只将专注力
放在我们的气息中。

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而当我们在吸气时，

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你不用受苦。

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事实上，
吸气是令人很愉快的。

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我们有肺，还运作得很好得肺部，

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空气也不错，

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所以吸气是愉快的。

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还有正念的能量

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那是在你吸气时产生的。

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还好吗？

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正念永远是正念地什么东西

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而当你在修习
用正念地吸气和呼气时，

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那就叫做正念地呼吸。

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当你修习用正念来走路
那就叫做正念行走。

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而当你在用正念来吃早餐时
那就叫做正念进食。

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正念的能量是从呼吸或走路产生的

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帮助你在那里，
建立于当下。


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所以呼吸让你
将心带回到身上

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而你只需要两或三秒来那么做：

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将我们的心带回到
我们的身上。

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当心和身在一起时

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你就将自己建立于当下。

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而生命、愉悦、快乐和和平

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就在当下。

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生命有着许多新奇和
各种清新和癒合性的元素

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都在当下。

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因为过去已经过去了
而未来还没有到来

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那就是为什么当下是
你真正活着的时刻。

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你不迷失于过去，
你不迷失于未来。

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要回到当下，
那很容易。

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你需要正念地吸气
将你的心带回到你的身上

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而你就会在那里接触到
所有生命的奇迹。

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吸气可以是很愉悦的。

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我们当中那些已经习惯
正念呼吸的修习的，

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我们觉得正念呼吸
是非常愉悦的。

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当你在正念地吸气是
你会接触什么，

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你会和你的身体接触。

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当你花两小时在电脑上

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你会完全忘记你有一个身体。

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而当心没有和身体在一起时，

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你不是真正地活着，你迷失于

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你的工作、你的担忧、
你的恐惧、你的项目里。

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所以正念地吸气，
把心带回我们的身上

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你会完全活起来，
完全活在当下。

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那你就是处于和
生命的奇迹接触当中。

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而我们的的身体就是
第一生命的奇迹。

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它有着大自然、父亲、
儿子、星星和一切，

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包括我们的祖先。

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吸气而我知道我有个身体
而我的身体是一个奇迹。

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所以你可以享受有个身体。

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但是在吸气时你会注意到
你的身体有紧张和疼痛的感觉。

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泥想做点什么来帮助
你的身体感到好一些

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因为或许我们让我们的身体
累积了有点太多的紧绷感。

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我们让我们的身体做得太多了。

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所以当吸气时如果我们注意到
我们的身体有紧绷的感觉，

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那当我们呼气时我们

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可以让那紧绷的感觉
从我们的身体释放出来。

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那是其中一项
常用在正念呼吸的修习之一。

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吸气时我留意我的身体和
在我身上的紧绷感，

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呼气时我释放在
我身上的紧绷感。

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而当你做在车里，或在地铁里
你可以做这个修习。

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在每个地方你都可以
修习正念呼吸

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以便让你觉知你的身体
和释放你的身体里的紧绷感。

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当然，这个修习可以
以任何一种姿势进行 －

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坐着、躺着、走着、站着。

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你都可以享受正念呼吸的修习

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并放松我们的身体。

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而如果我们做得好我们就可以
将这修习传送给我们的学生

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因为他们的身体也需要放松。

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有很多学校的老师开始上课前

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和他们的学生一起用正念呼吸。

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它只需要几分钟；
一或二或三分钟。

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他们尝试一起在当下

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释放他们身体的紧张。

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它帮助教学和学习。

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我们知道我们不必成为佛教徒

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来用正念吸气和呼气。

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有另外一种能量随着正念。

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那就是专注。

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当你有正念地面对着对什么事情，
当你有非常有正念地面对着什么事情时，

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你自然地会专注于那件事情。

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看着那朵花。

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如果我们将我们的心专注于花上，

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我们就会有

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NOTE Paragraph

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