75 GUIDED MEDITATION

【引导冥想】

正念有两个功能。首先是与我们周围美好和美丽的事物接触。其次是与我们内心和周围的困难情绪，如愤怒、恐惧、痛苦和悲伤接触。正念可以帮助我们识别并拥抱这些困难的情绪，并将它们转化。我们可以通过引导坐禅来帮助我们识别和转化困难的情绪或负面思维。我们总是从培养对呼吸和身体的意识开始——平静呼吸和身体，放松并释放身体的紧张。然后我们可以继续识别并拥抱我们的思想和感觉。以下是一个简单的引导冥想供你练习：

吸气时，我意识到我的吸气，
呼气时，我意识到我的呼气。
吸气，呼气。

吸气时，我的呼吸变得深沉，
呼气时，我的呼吸变得缓慢。
深沉，缓慢。

意识我的身体，我吸气，
放松我的身体，我呼气。
意识身体，放松身体。

意识我的情绪，我吸气，
平静我的情绪，我呼气。
意识情绪，平静情绪。

意识到我的思想，我吸气，
让我的思想愉悦，我呼气。
意识到思想，使思想愉悦。

吸气时，我感到活着很快乐，
呼气时，我对生活微笑。
快乐，微笑。

[GUIDED MEDITATION]

Mindfulness has two functions. The first is to get in touch with the wonderful and beautiful things all around us. The second is to get in touch with the difficult emotions, like anger, fear, pain, and sorrow inside and around us. Mindfulness can help us recognize and embrace these difficult feelings and transform them. We can practice guided sitting meditations to help us in this practice of recognizing and transforming difficult emotions or negative thinking. We always begin with cultivating awareness of the breath and the body—calming the breath and the body, relaxing and releasing tensions in the body. Then we can move on to identifying and embracing our thoughts and feelings. Here is a simple guided meditation for you to practice:

Breathing in, I am aware of my in-breath,
Breathing out, I’m aware of my out-breath.
In, out.

Breathing in, my breath becomes deep,
Breathing out, my breath becomes slow.
Deep, slow.

Aware of my body, I breathe in,
Relaxing my body, I breathe out.
Aware of body, relaxing body.

Aware of my feelings, I breathe in,
Calming my feelings, I breathe out.
Aware of feelings, calming feelings.

Aware of my thoughts, I breathe in,
Gladdening my thoughts, I breathe out.
Aware of thoughts, gladdening thoughts.

Breathing in, I feel happy to be alive,
Breathing out, I smile to life.
Happy, smiling.