Name: "開啟冥想：喬恩-卡巴特-津恩（Jon Kabat-Zinn）的 "開啟冥想：現代的正念 ("Opening Meditation: Mindfulness In The Modern Age" with Jon Kabat-Zinn)
Uploaded: 2024-11-29T15:57:45.000Z
Duration: 18 min 1 s

I've been tasked with leading a brief guided meditation.

我的任務是帶領大家進行簡短的引導冥想。

If you know anything about the way I tend to frame the meditation practice, this won't be a 15 minute talk about it, but the real meditation practice is your life.

如果你瞭解我對冥想練習的傾向，這就不會是一個 15 分鐘的談話，真正的冥想練習是你的生活。

So if the whole conference isn't your meditation practice, I'm sorry.

所以，如果整個會議都不是你的冥想練習，我很抱歉。

But you know, that can transform itself in one instant by simply intending to not miss this moment and not turn meditation into some special moment.

但是你知道嗎，只要你不想錯過這一刻，不想把冥想變成什麼特別的時刻，就能在一瞬間改變自己。

Because every moment is insanely special and privileged in the sense that this breath coming in, there will come a moment when it will not come in again.

因為每時每刻都非常特別，都有特權，因為這口氣進來之後，總有一天不會再進來。

And we don't know when that moment will be.

So to really appreciate that, as so many teachers across the ages have said, the preciousness of this very moment, the miracle of mindfulness, to quote Thich Nhat Hanh.

是以，正如古往今來的許多老師所說，要真正體會到這一時刻的珍貴，引用 Thich Nhat Hanh 的一句話："正念的奇蹟"。

And so without taking anything for granted or some narrative about mindfulness and my practice or anything like that, just dropping into being fully present in your body as it is, as you are.

所以，不要想當然，也不要對正念和我的練習或諸如此類的事情做任何敘述，只需要全身心地投入到你的身體中，因為它就是你，就是你自己。

And at the same time, in the space of all of us being here together, with a very strong intentionality.

與此同時，在我們所有人共聚一堂的空間裡，我們也有著非常強烈的意向性。

So can you feel the entire sensory universe of the body as a whole, W-H-O-L-E, sitting here.

所以，坐在這裡，你能感受到整個身體的感官宇宙，W-H-O-L-E。

And the universe of sensations associated with this breath coming in and this breath exiting.

以及與呼氣和吐氣相關的各種感覺。

And the larger sense of the body as a whole sitting here.

以及坐在這裡的整個身體的更大意義。

And keeping in mind that no matter what the object or objects of attention are that you give yourself over in any particular period of formal meditation practice, the invitation, let's put it this way, it's never about the object of attention.

請記住，無論在正式冥想練習的任何特定階段，你給予自己的關注對象是什麼，邀請，讓我們這樣說吧，它從來都與關注對象無關。

Whatever it is, whether it's the breath sensations in the belly or at the nostrils or a sense of the body as a whole sitting here, or sounds or anything else that one might attend to in the domain of human experience, it's never about the objects of attention primarily.

不管是腹部或鼻孔處的呼吸感，還是坐在這裡對整個身體的感覺，或者是聲音，或者是人類經驗中可能關注的任何其他東西，它都不是主要的關注對象。

What it's really about is the attending itself.

它的真正意義在於出席會議本身。

And did you hear the degree of silence in the room just dropped after I said that?

你聽到我說完這句話後，全場的安靜程度有多低了嗎？

So the invitation is to actually take up residency, if you will, in awareness itself.

是以，邀請我們的目的是讓我們在意識本身中居住下來。

Let it become your default mode, your address, your permanent residence, so to speak.

可以說，讓它成為你的默認模式、你的地址、你的永久住所。

And then silence and awareness become fused.

Silence and the beauty and the miracle of life expressing in this moment in the form of you.

寂靜、美麗和生命的奇蹟在這一刻以你的形式展現。

And in the form of all of us together with some degree, I think a strong one, a very common intentionality.

我們所有人在某種程度上（我認為是強烈的某種程度）都有共同的意圖。

And in that sense, if it resonates with you, taking your seat in this way, metaphorically as well as literally, be a love affair with this moment and with the to transform the world.

從這個意義上說，如果你能產生共鳴，那麼以這種方式就座，無論是隱喻還是字面意思，都是對此時此刻的熱愛，也是對改變世界的熱愛。

Because if each one of us shows up in this moment in our fullness, guess what?

因為如果我們每個人都在這一刻展現出自己的完整，你猜怎麼著？

The world is already different right in this moment by virtue of us showing up in our fullness.

此時此刻，世界已經因為我們的全面展現而變得不同。

And it may be tiny, but it's hardly insignificant.

雖然微不足道，但也並非無足輕重。

And in fact, it may be the only leverage we have to heal and transform the autoimmune disease that humanity has created on planet Earth in all its various nightmare forms.

事實上，這可能是我們治癒和改變人類在地球上製造的各種噩夢形式的自身免疫疾病的唯一籌碼。

And in all of the beauty that ironically accompanies it all seamlessly.

而這一切的美麗，都與這一切天衣無縫地融為一體。

Maybe, just maybe, finding a new way to be in relationship with it that is healing, that is not separate from taking a stand and enacting in the which is dying for us to enact.

也許，僅僅是也許，找到一種新的方式來與它建立關係，這種方式是治癒性的，它與採取立場和在它垂死時讓我們採取的行動並不分離。

And it's all right here in this timeless present moment we call now, underneath thinking.

而這一切，就在我們稱之為 "現在 "的永恆當下，就在我們的思考之下。

So in that sense, the silence is undisturbed and undisturbable.

是以，從這個意義上說，寂靜是不受干擾的，也是不可干擾的。

And awareness is completely coextensive with it.

And with that, your innate beauty, genius, potential for healing the wounds of the world and the wounds that we carry.

你與生俱來的美麗、天才、治癒世界創傷的潛能以及我們身上的創傷。

Not in some contrived future, but right here in this moment.

不是在某個虛構的未來，而是就在此時此刻。

And in the remaining few moments of the meditation practice, if your eyes have been closed, I would you to open them.

在冥想練習的剩餘時間裡，如果你們一直閉著眼睛，我希望你們睜開眼睛。

無論面前有什麼，都要喝進去。

Just letting it all appear and recognize it as appearing.

只是讓一切顯現，並承認它的顯現。

And then letting your head, because we have such degrees of freedom of motion of the head and neck, letting your head just kind of drink in what's around you, moment by moment, with full awareness.

然後，讓你的頭，因為我們的頭和頸部有如此大的運動自由度，讓你的頭就像喝水一樣，一刻不停地喝著周圍的一切，並有充分的意識。

And drinking in the faces and the feeling of the people around you.

並沉醉於周圍人們的表情和感受。

And recognizing that although we may come from all over the planet, and we all have our individual dwelling places that we call home, hopefully, because many people don't.

認識到儘管我們可能來自地球的各個角落，我們都有自己稱之為家的居住地，但希望如此，因為很多人都沒有。

而這座城市的許多人卻不這麼認為。

To the degree that you can be at home in this moment, to that degree, as it was suggested earlier, the world's already different.

只要你能在此時此刻感到自在，就像前面所說的那樣，世界就已經不同了。

It doesn't mean you have to be completely in alignment with the actuality of things, because sometimes it requires standing up and taking a stand.

這並不意味著你必須完全與實際情況保持一致，因為有時這需要你站出來，表明立場。

That's exactly what the world is dying for, starving for, is for every single one of us to be the beauty that we already are.

這正是這個世界所渴求的，是我們每個人都能成為本來就很美的自己。

So in these final moments of the meditation, just drinking in the beauty of the people next to you.

是以，在冥想的最後時刻，盡情享受身邊人的美好吧。

And you don't have to do it through the eyes alone.

而且，你不必只通過眼睛來做這件事。

You can do it through simply feeling of knowing there's a human being next to you.

你可以通過簡單的感覺來做到這一點，因為你知道你身邊還有一個人。

Maybe somebody you've lived with for 60 years.

也許是和你一起生活了 60 年的人。

Maybe somebody you haven't been next to for 60 seconds.

也許是某個你還沒捱過 60 秒的人。

And just to say, I stood by the doorway coming in, just to get out of the wind, and a whole bunch of people came up to me.

我想說的是，為了避風，我站在進門的門口，一大群人向我走來。

And people expressing gratitude in one way or another.

人們以這樣或那樣的方式表達感激之情。

And I just want to say that I understand that, and I love it, and it warms my heart.

我只想說，我理解這一點，我喜歡它，它讓我感到溫暖。

But I also want to say that the gratitude needs to be extended in all directions.

但我還想說的是，感恩需要向四面八方延伸。

That the reason, it's like umbundu, I am because you are.

這就是原因，就像 "我是你，因為你是我"（umbundu）一樣。

The reason I write books, to the degree that I can't even understand why, it's to express something that will resonate in you.

我寫書的原因，甚至到了我自己都無法理解的程度，就是為了表達一些能引起你共鳴的東西。

Not because of me, but because of you, or because of we.

不是因為我，而是因為你，或者因為我們。

And so there's no way to really express gratitude that's really meaningful other than paying it forward in the world.

是以，除了在這個世界上付出，沒有其他方式能真正表達有意義的感激之情。

Like it's a kind of viral expression, but it's instead of being toxic, it's healing.

就像一種病毒式的表達，但它不是有毒的，而是可以治癒的。

And the more you can pay that forward, pay the gratitude, pay the awareness, pay the loving kindness and the compassion forward, in small but not insignificant ways.

你越是能以微小但並非微不足道的方式來回報，回報感恩，回報覺知，回報仁愛和慈悲。

And as large a way as you can, you know, imagine.

而且是你能想象到的最大範圍。

We're all the selves of the one-body politic of the planet.

我們都是地球上一體政治的自我。

We all need an adequate blood supply in order to live.

我們都需要充足的血液供應來維持生命。

And we all need to recognize that we are whole ourselves individually, but part of larger and larger circles of wholeness.

我們都需要認識到，我們每個人都是完整的，但也是越來越大的完整圈子的一部分。

And when we honor that, that becomes the real meditation practice.

當我們尊重這一點時，這才是真正的冥想修行。

And then, as you can see, no bells were necessary to say, okay, now we're meditating.

然後，正如你所看到的，沒有必要敲鐘說 "好了，現在我們開始冥想"。

沒有鐘聲說，好吧，現在我們不是了。

That's not criticizing people who use bells, by the way.

順便說一句，這並不是在責備使用鈴鐺的人。

But to just say, I know everything can be interpreted through whatever lens you want to throw at it.

但我想說的是，我知道任何事情都可以通過你想要的任何視角來解讀。

But to really say that there's no moment of your life between now and the moment you take your last breath, that's not the meditation practice.

但如果真的說，從現在到你嚥下最後一口氣的那一刻，你的生命中沒有任何時刻，那就不是冥想練習了。

And who's to say which ones are worthy of missing?

Because the nature of our minds is that, you know, now that I've said that, I'm going to fall unconscious.

因為我們思維的本質就是，你知道，現在我說了這些，我就要失去知覺了。

Until I remember that I told myself not to.

直到我想起我告訴過自己不要這樣做。

那麼，這一切是否已被意識所控制？

So it's not like, oh, I was meditating, and then I wandered, and then I forgot, and then I got back to it.

所以，這並不是說，哦，我在冥想，然後我走神了，然後我忘記了，然後我又恢復了。

But if you rest in awareness, if that becomes your default mode, as the neuroscientists like to say, then the entire thing is meditation practice.

但如果你安於覺知，如果這成為你的默認模式，就像神經科學家喜歡說的那樣，那麼整個事情就是冥想練習。

And then life and all our relationships and interactions, and the question of how to live in this world.

然後是生活和我們所有的關係和互動，以及如何在這個世界上生活的問題。