心之安寧：冥想大師的每日練習法（附英文原稿）

1. Whatis Mindfulness 1.什麼是正念Welcome to the mindfulness for everyday life workshop. This workshop is split into approximately 20 episodes that are about 15 minutes each. So this firstepisode, Is about the word mindfulness. When we talk about mindfulness for 歡迎來到正念日常生活工作坊。本研討會分為約20集，每集約15分鐘。所以這第一集，是關於正念這個詞。當我們談論正念的時候everyday life, I thinkit's important to, first of all, define what is mindfulness? 日常生活中，我認為首先要定義什麼是正念是很重要的？Why would we want to be more mindful? So let's jump into that first. I want to share someconcepts and ideas that will help do you to wrap your head around the overallidea of mindfulness. So mindfulness is a set of practices that were inspiredmainly by teachings from the East, uh, particularly from 為什麼我們要更加留心？所以我們先來討論一下。我想和大家分享一些概念和想法，這些概念和想法將有助於你圍繞正念的整體概念來思考。所以正念是一套主要受東方教義啟發的實踐，呃，尤其是Buddhist tradi...

2.Practicing Mindfulness 2.練習正念Welcome to partt wo of what is mindfulness. This session contains practices and experiential content with regards to the topic from part one. I want to start out by sharing a common misconception with mindfulness. The misconception 歡迎來到正念的第二部分。本課程包含與第一部分主題相關的實踐和經驗內容。我想從與正念分享一個常見的誤解開始。誤解is thatmindfulness is a way for us to start feeling good, feeling better about things. 正念是一種讓我們開始感覺良好，感覺更好的方法。And this is themisconception. It's not about feeling good. It's about being good at feeling.When we allow ourselves to, uh, mindfully observe whatever's taking place inthe present moment in a non-judgemental way. What we get really good at is weget really good at feeling whatever it is that we're feeling. 這是一種誤解。不是感覺好。就是要善於感受。當我們允許自己，呃，用一種不帶偏見的方式，用心觀察當下發生的一切。我們真正擅長的是，無論我們感覺到什麼，我們都能感覺到。So again, ratherth...

3. TheI’s of Wisdom - Part 1 3.我的智慧-第一部分welcome to the next episode of mindfulness for everyday life. The topic for this episode is seen with eyes of wisdom. Now this is a play on words we see using our eyes,but the eyes of wisdom and mindfulness traditions. R the letter, I, the eye of interdependence and the eye of impermanence. So the first of these two is impermanence, and I want to share a quick thought here, you know, as we go through the workshop about mindfulness for everyday life, the secret to mindful living to living mindfully is to remove all the ideas, all the concepts. 歡迎收看下一集《正念的日常生活》。這一集的主題是以智慧的眼光看待的。現在這是一個用我們的眼睛看到的文字的遊戲，但是用智慧和正念傳統的眼睛。我的眼睛和無常的眼睛，無常。所以這兩個問題中的第一個是無常，我想在這里分享一個快速的想法，你知道，當我們通過關於日常生活的正念的研討會時，用心生活到正念生活的秘訣就是去除所有的想法，所有的概念。Uh, in order forus to have the ability to see with the eyes of wisd...

4. TheI’s of Wisdom - Part 2 4.我的智慧-第二部分Welcome to the next episode of mindfulness for everyday life. In this episode, we're going to explore some of the experiential topics of how we start to apply in permanence and interdependence into our day-to-day lives. And I want to share a commonmisconception when it comes to. Uh, the way that we experience impermanence andinterdependence, the misconception is that 歡迎收看下一集《正念的日常生活》。在這一集中，我們將探討一些體驗性的話題，我們如何開始將持久性和相互依存性應用到我們的日常生活中。我想分享一個常見的誤解。呃，我們經歷無常和相互依賴的方式，誤解是we're trying to learn anew way of seeing reality and that's not entirely true. 我們試圖學習一種看待現實的新方法，但這並不完全正確。In fact, we'reactually trying to unlearn the way that we've been perceiving reality. So as you go about practicing mindfulness, rather than thinking of this as thepractice of learning all these new concepts, ideas and things, Why not think ofit as the p...

5. Pain and Suffering - Part 1 Welcome back to the mindfulness or everyday life workshop. In this episode, I'm going to discuss the concept of suffering and the chain of habitual reactivity. So as we go about attempting to live more mindfully in our everyday lives, it's important to be mindful of our instances of suffering. There are moments in our lives. [00:00:34] Where we experienced tremendous discomfort with how things are, and this is a topic that's very prevalent in mindfulness traditions, but it's important to understand what is suffering suffering is what arises when we want things to be other than how they are now from the mindfulness perspective, any time that we're experiencing an instance of wanting something to be other than how it is we're experiencing suffering. [00:01:03] Now we do use the word suffering for other things. And sometimes it gets attached to other notions like pain, like discomfort, like anguish, but from the perspective of mindfulness as a pract...

6. Pain and Suffering - Part 2 Welcome back to another episode of mindfulness for everyday life workshop. In this episode, I'm going to discuss some of the exercises and some of the meditation techniques to work with suffering or discomfort. One of the biggest misconceptions that we deal with when it comes to mindfulness and the mindful approach to dealing with suffering. [00:00:33] Is that we're practicing mindfulness to try to change our feelings. In other words, if I practice mindfulness enough, or if I do it the right way. I will change my feelings. I'll experience less sadness, for example, and more happiness. And that's the misconception. We're not trying to change our feelings. [00:00:53] We're trying to change the relationship we have with our feelings. The relationship I have with sadness is one that's not so, so good. Right? I'm trying to push it away. I don't want to feel it. The one that I have with happiness is also not so good. I'm chasing after it. And I want mo...

7. The Game of Life - Part 1 Welcome to another episode of the mindfulness for everyday life workshop. And this episode, I want to discuss the concept of the game of life. If you want to be good at a game, any game that you're going to play, it's going to be skillful to know the details of the game. Before I jumped into the game of life and how this concept correlates to mindfulness for everyday life. [00:00:35] I do want to quickly address the notion of skillful versus unskillful and mindfulness traditions rather than focusing scene on right versus wrong. Good versus bad, uh, doing things in the lens of doing them the right way versus the wrong way. We're focused on doing things in a skillful way versus unskillful. [00:00:58] And it's not because it's wrong to be unskillful. It's just that it's easier when you do things skillfully and mindfulness, as a way of practicing of being in everyday life is really about skillful means it's not about doing it the right way. So I wanted...

8. The Game of Life - Part 2 Welcome back to the mindfulness for everyday life workshop. In this episode, I'm going to talk about some of the exercises and meditation techniques that work well with understanding the game of life. First, I want to address a common misconception when it comes to meditation. We often think of meditation as a form of escapism. [00:00:34] And meditation is not a form of escapism. That is to say, if I'm experiencing life in this way, and I use meditation as a way of going and escaping my day to day life to some other way of life, it's not beneficial because when I leave the cave in the mountains, or when I leave the closet in my room where I've been practicing, I go back to the very thing I've been running from, which is every day, ordinary life. [00:01:01] So meditation is not a form of escapism. It won't be beneficial if it's treated as a form of escapism. And instead it's a way to be more skillful with playing the game of life just as it is. And ...

9. Stories Welcome back to another episode in the mindfulness for everyday life workshop. This episode is all about stories. When we talk about mindfulness, especially trying to be more mindful in our everyday lives. It's incredibly useful to know that we are meaning making machines as humans we've evolved. And in large part to our ability to collectively tell and believe stories, stories are an important part of what makes our society work. [00:00:44] The way that it works, the stories are good, but we also pay the price for having stories. So consider this, you have a group of people. And we come up with a story that this piece of paper is worth something we all collectively believe the story. And since we all collectively believe the story, we are now able to transact and have commerce. [00:01:08] You give me this piece of paper and I'll give you this thing that you want, because I know that the paper is worth something. And that's exactly how our financial systems work tod...

10. Hidden Motives We'll come back to the mindfulness for everyday life workshop. In this session, I'm going to continue talking about stories and hidden motives. And the last episode I discussed a little bit about stories, the way we tend to make meaning of things, the stories that we collectively tell and, and believe. [00:00:33] And I want to address one of the more important aspects of this understanding of the fact that we tell stories. And this is the fact that some of the stories that we tell we're not completely transparent about, we don't know. Why we do some of the things we do. So in this episode, I want to talk about hidden motives, the hidden motives that we ourselves sometimes don't know about, but through mindfulness practice, we may become aware of. [00:01:05] So the idea, the general idea is this, you know, back in the twenties and thirties, the, the era of. Mobsters and racketeering, this is a time in our society where we had a lot of. People who were saying ...