Bring Awareness into Your Life || 冥想 Meditation 听从自己的意识-踩单车的袋鼠妈妈
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Start your 7th day of calm.
第七天
Day 7
▼
欢迎来到我们的七天宁静之旅
今天是我们相遇的第七天
Welcome back to day 7 of 7 Days of Calm.
我们将总结之前学到所有方法
We are gonna integrating
everything we have learned so far.
经过6天的学习孙颖歆，我们来到了最后一章——意识
After 6-day study,
we come to the last session—awareness.
首先，我想和大家分享一个寓言
At first, I would like to share a briefparable.
一个学生问她的老师：“什么是启蒙?”
A student asked her teacher,
“Tell me, what is the enlightenment?”
老师回答她：饿了就吃，困了就睡
Teacher applied, “When you are hungry, eat.
When you are tired南大小百合, sleep.”
令人惊讶的是，我们经常连最简单的事也意识不到
It is amazing how common it is for us
to lack awareness of even the simplest thing.
我们忙起来会忘记吃饭，即使饥肠辘辘
We forget to eat when we are busy
even though the stomach is growling.
我们焦虑时会暴饮暴食
We overeat when we are anxious.
我们害怕早早的回去，即使我们筋疲力尽
We feared to get back early
even though weare exhausted.
我们拒绝承认当下应该改变
即使我们因不健康的工作关系而备受各种压力
And even when we are experiencing chronic stress
due to unhealthy relationship of job,
we refuse to recognize it might be the time for a change.
事实上，我们经常察觉不到自己
身体、想法、情感发生的变化
The truth is we are often unaware of
what’s going on in our
bodies, thoughts and emotions.
当我们审视、观察自己的工作、环境和处境时
意识可以让我们意识到我们真正的感受
并基于此做出选择
Awareness helps us realize what we are feeling
and based on that what choices we need to make
when we investigate and observe
our work, environment and our circumstances
所以意识带来自由
So with awareness, comes freedom.
今天我们的冥想练习
将让我们意识到自己身体的感受
Today in our meditation practice塞外奇侠传 ,
we focus on awareness of our sensations of our bodies.
现在开始，找一个舒服的地方
把手轻轻放在膝盖上，闭上眼睛
To start by a comfortable position,
rest your hands gently on your knees and close your eyes.
保持上身挺直，自然呼吸
Keep your upper body straight
and your breath float easily.
让脸部和下巴放送
Allow your face and chest to be soft.
深呼吸几次，感受你的身体
Take a few deep breaths and
settle into awareness of your body.
感受你的呼吸，从小腹、鼻腔或任何
你最能感受到呼吸的地方
进入，离开
Feel your breath flow in and out
in the areas that just abdomens, nostrils
or everywhere you feel the breath strongest.
吸气，呼气
Follow it in and out.
当空气进入、离开你的身体时，用意识感受它
Observe it with your awareness
as it enters and leaves your body.
吸气，呼气
Breathe in and out.
现在让你的意识从呼吸转移到感受上
Now let’s move on our awareness from our breath to sensation
自上而下审视你的身体
Start by scanning your body
by top to bottom
从你的头部，到脸部，从脖子无水豆花文吧 ，到肩膀
从胸部到腹部，从背的中央到底部，再到你的坐骨
Move from your head to your face傅丽人 ,
your neck to your shoulders,
your chest and abdomen,
your upper and lower back and sit bones.
从你的左手到右手
Your left arm and right arm.
从你的左腿到右腿
Your left leg and right leg.
慢慢审视，转移你的注意力
注意你在每一部分的感受
Scan slowly,戴帆 move your attention from part to part,
noting every sensation you feel along the way.
你可能会感受到身体的某一部分
觉得沉重或轻快，热或冷
You may notice part of your body
feel heavy or light, hot or cold.
有些地方可能觉得痒，刺痛或放松
There might be inching sensation,
a throbbing sensation or relaxing sensation.
不管你体会到什么都好
让你的意识尽情体会你的每一个感受
Whatever you feel is fine.
Simply let every sensation come to your awareness
你可能会发现，你在身体的某一部分
体会不到任何感受
You may find that in certain part of your body知心爱人简谱,
you feel no sensation at all.
如果是这样，你可以花更多时间观察
If that’s the case, you may spend more time
going from part to part observing what’s there.
如果你仍然感觉不到，也没关系
If you still don’t feel sensation, that’s fine.
重要的是意识这个过程，而不是感受本身
It’s the awareness you notice
that isimportant, not the object.
或许你感到房间很温暖，感受这种温暖
让任何可能改变你感受到的温度的想法流走
Perhaps you feel warm in the room.
Just experience the warmth and
allow any thoughts that change
the temperature to flow by.
现在你意识到这些感受，但没有立刻做出反应
体会这样做带给你的感受
Notice how it feels to be aware of sensation
without immediately reacting to it.
不要给你的感受贴标签
不用带有任何评价
就这样观察体会
Try not label what you notice,
simply observing it without judgement
如果你的注意力被分散了，没关系
When the mind is distracted by thoughts,
that’s fine.
当你的思绪被你的感受带走，体会就好
When you get pulled away by sensation,
simply notice it.
在练习中分心并不意味着你做的不对
Having distractions in your practice
doesn’t mean you are doing it wrong.
这经常发生
It’sit happen.
即使你坚持冥想了好几年
也难免会有这种情况发生
Even after meditation for years, this will happen.
最重要的是你把这种耐心
而又无评判性质的意识
带到正在发生的事情中
All the matters is that you bring patient,
non-judgemental awareness to what’s happening.
把你的注意力重新调整到感受上
And gently redirect your attention back to sensation.
慢慢自上而下观察自己的身体
Slowly scan up and down on your body.
自然的吸气，呼气
Naturally breathe in and out.
意识是我们的老师
Awareness is our teacher.
当你饿了，就吃
When you are hungry, eat.
累了，就睡
When you are tired, sleep.
我们在生活中投入越多的意识
我们就能清楚自己能够创造自己的生活
The more awareness we can bring into ourlives,
the more we are able to see we can shape our lives.
当我们运用意识时，过去不代表未来
When we apply awareness,
the past doesn’t indicate our future.
我们能够做出决定并采取行动
We can make new choices and take new actions.
现在练习结束了，轻轻活动四肢
将你的注意力带回房间
So the practice finishes.
Gently move yourfingers and toes,
bringing your attention back to your room.
体会此时此刻你身体和精神的感受
Notice how your mind and body feels
恭喜你完成七天宁静之旅
Congratulations on completing 7 Days ofCalm.
你坚持的时间越长，运用起来就越容易
你会发现在生活中你将受益越多
The longer you stick with it, the easier it would become
and more benefits you will notice in everyday life.
现在慢慢睁开眼睛
希望你喜欢这次宁静之旅
Now gently open your eyes.
I hope you enjoy the participation
of 7 Days of Calm.
如果你想继续类似的冥想练习
请关注我们接下来的冥想课程
If you enjoy and are interested in
continuing the practice, please follow us for more meditation program.
期待和你继续相遇
Look forward to seeing you in our further journey.
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