（根據(jù)姚林利老師帶領(lǐng)整理）
這個冥想令我們種下強大的正面種子先誉，改善現(xiàn)實生活中人際關(guān)系。冥想的對象可以是自己敬愛的人的烁，或者平常的人谆膳，亦或討厭的人，反復(fù)多次地練習(xí)撮躁，讓內(nèi)心越來越開闊平等漱病。因為所有的人是從我們自己的意識里投射出去的影相，平等對待他們把曼，我們的內(nèi)心才能真正達(dá)到平衡杨帽。從另一個角度，我們更應(yīng)當(dāng)感恩自己所討厭的人嗤军，正是他們讓我們找到自身令人討厭的缺點注盈，而有機會加以糾正。
整個過程最好有一位信得過的人輕聲讀誦加以引領(lǐng)叙赚，才不致于錯漏其中的細(xì)節(jié)老客。如果沒有人引領(lǐng)，我們可以先熟記下來震叮，按照自己的記憶先做一遍胧砰，過后對照一遍，看看漏掉了哪幾個細(xì)節(jié)苇瓣，下次可以繼續(xù)補上尉间，反復(fù)幾次可以全部完成。在正確的前提下击罪，做就比不做好哲嘲，做得完整更好。
準(zhǔn)備
坐下媳禁，呼吸
1.找一個舒適的座位眠副，讓你的背脊挺直,腿必須是舒適的。如果感覺比較舒服竣稽，你也可以坐在椅子上唉窃，或者把靠墊放在座位下或是膝蓋下。
Find a comfortable seat. Your back should be straight and your legsshould be comfortable. Sit in a chair, if that’s more comfortable, or putcushions under your seat or knees if that is more comfortable for you.
2.輕輕閉上眼睛鲁豪。
Gently close your eyes.
3.感覺你的雙膝自然放松于地面。感覺坐骨慢慢地融入大地庞萍，從坐姿里拉伸你的脊椎，讓它延伸到頭頂忘闻。
Feel both knees resting on the ground. Feel your seat reaching downinto the earth. From the seat draw your spine long up through the crown of thehead.
4.向內(nèi)凝視你的心钝计。
The inner gaze falls towards your heart.
5.放松你的肩膀。
Relax your shoulders.
6.讓你的下巴與地面平行齐佳。
Rest your chin level with the ground.
7.舌頭輕碰口腔上顎從而放松你的唇和齒私恬。
Relax your teeth and lips with tongue naturally pressing against theroof of your mouth.
8.把注意力放在鼻尖的每一個呼氣和吸氣,隨著呼吸從一數(shù)到十。一呼一吸代表一次炼吴，如果你分心了本鸣，輕輕地把注意力帶回到呼吸上，然后再從一開始數(shù)硅蹦。
Focus on the breath at the tip of the nostrils moving out and thenin. Follow the breath for a count of ten. One exhale and one inhale is onecount. If your mind wanders off, gently bring it back to the breath. Then startcounting again at one.
帶走他們的痛苦
Taking their Suffering
1.設(shè)定你的動機——這個冥想是要在我們的內(nèi)心創(chuàng)造強大的種子荣德，讓我們以終極的方式幫助他人。
Set your intention — we are doing this meditation to create powerful seeds in our mindsto be able to help others in an ultimate way.
2.從頭頂?shù)侥_趾清空你的身體并以空闊的藍(lán)天填滿童芹。你的身體成為中空的光涮瞻，完全放松，你的意識是光明而清澈的假褪。
Fill the body from head to toe with empty blue sky. You area hollow body made of light, completely relaxed and your mind is bright andclear.
3.凝視內(nèi)心署咽，感受到你希望其他人快樂與健康的愿望。這個愿望是我們所有人內(nèi)心共有的生音。以一顆小小的白色璀璨的鉆石象征著你這個愿望,它停駐在一朵小小的盛開著的紅色玫瑰花中間宁否，這朵玫瑰在心輪上，靠近背部缀遍，在你的藍(lán)天光身里面慕匠。
Drop the inner gaze down to the heart. Feel there your wish forothers to be happy and filled with well-being, a wish that we all have withinus. This wish takes the form of a tiny bright white diamond resting in a smallopen red rose at the level of the heart, near the back, inside your hollow bodyof empty blue sky.
4.現(xiàn)在，觀想一位你認(rèn)識的朋友瑟由，他（她）并不開心或身體不好-----他(她)也許是你的母親絮重、你的親密好友或一位與你擦肩而過的人。他們的痛苦可能是肉體上的歹苦、精神上的或情緒上的。他們可能感到孤單督怜，可能餓了,可能沒有住所,可能即將死去并感到恐懼殴瘦。
Now think of one being you know who is unwell or unhappy — it couldbe your mother or a close friend or even someone you saw in passing. The paincould be physical or mental or emotional: maybe they are lonely, maybe they arehungry, maybe they don’t have a place to live, maybe they are about to die andare afraid.
5.感受你的愿望，希望他們不再痛苦号杠，下一個強有力的決定：你會做任何事情去達(dá)成這個愿望蚪腋。
Feel your wish for them to be free of this pain, and make astrong decision that you will do whatever you can to make that happen.
6.現(xiàn)在丰歌，想像自己坐在他們面前，他們看不見你屉凯，但你可以看見他們立帖。你看見他們身體或精神上的痛苦并能清晰地確認(rèn)。例如悠砚，也許他們的下背感到疼痛晓勇，也許他們對于家庭或工作感到焦慮。
Now imagine that you have gone to sit just in front of them. Theycan’t see you, but you can see them. You see the quality of their pain,physical or mental, and identify it clearly. For example, they may have a painin their lower back, or they might be anxious about their family or their work.
7.現(xiàn)在灌旧，觀想他們身體或內(nèi)心的所有痛苦都匯集到他們心中的一小團黑暗中绑咱，看起來像是一小團黑云，如硬幣般大小枢泰。
Now pretend that all the pain they have, in their body ortheir mind, has gathered into a little pool of darkness at their heart. Itlooks like a small cloud of black ink, about the size of a coin.
8.在這里暫停一下,想像他們的痛苦帶給他們什么感覺描融。想一想在他們心中出現(xiàn)的不同憂慮，必須很具體衡蚂。過程中你的思緒也許會想要飄走,輕輕地再把思緒帶回到他們的問題上窿克。
Pause here for a few moments and imagine how their painfeels to them. Think of the different worries which must be going through theirmind right now. Be specific; get to the details. Your mind will want to wanderoff — bring it right back to their problem.
9.毫不猶豫地下定決心，你要帶走并自己承受他們的痛苦毛甲。我們將用幾個深呼吸完成這個過程年叮。當(dāng)你每次吸氣時，那團小小的黑云就會被這股溫柔的風(fēng)帶動丽啡，稍稍地遠(yuǎn)離他的心一點谋右。慢慢地，黑云移到他們的喉嚨,然后從他們的鼻子以一條黑色細(xì)流飄然而出补箍，就像從點燃的香飄起的煙一樣改执。
Decide then without any doubt or hesitation that you willtake their pain away, and take it upon yourself. We do this by taking severaldeep in-breaths. Each time we breathe in, the little cloud of darkness moves alittle farther, carried by this gentle wind. It slowly moves up their throat,and then out of their nose in a black stream, like smoke from a stick ofincense.
10.這個黑色的細(xì)流再次匯聚成一小團黑云并停在你鼻尖前。停下來坑雅，做幾個安靜的呼吸辈挂，為最后一次吸氣做好準(zhǔn)備。這個呼吸會把所有的痛苦通通帶向你裹粤。勇敢一點并再次下定決心终蒂，由你來承受這個痛苦，遠(yuǎn)勝于由他們?nèi)コ惺堋?/p>
This stream of darkness collects in a little cloud again, just infront of your own nose. Pause and take a few quiet breaths, to get ready forone last in-breath. This is the breath that will actually bring all their paininto you. Be brave and decide again that it would be better for you to taketheir pain than for them to have it.
11.最后一次看看你心中那朵玫瑰中的鉆石遥诉。此刻,鉆石正閃閃發(fā)亮拇泣，散發(fā)出耀眼的光芒與力量。它可以摧毀掉任何碰觸到它的東西矮锈。
Take one last moment to look at the diamond in the rose. The diamondis sparkling, radiant with light and power. It can destroy anything thattouches it.
12.在這個時刻霉翔，去想象鉆石的力量會如何消滅所有的黑暗，這點非常關(guān)鍵苞笨。同時你將吸入那團小黑云债朵，這是因為正是我們想要承受別人痛苦的意愿將會徹底摧毀所有痛苦子眶，無論是別人的還是我們自己的。即時只是一刻序芦，也絕對不要想象有任何的黑暗殘留在你心中臭杰。
It’s absolutely crucial at this point that you think about how thepower of the diamond is going to destroy all of the darkness, in the very sameinstant that you breathe in the little cloud. This is because our verywillingness to take on someone else’s pain destroys all of that pain forever,for both them and ourselves. Never think for a moment that any of that darknesswill be left inside of you.
13.深深地吸一口氣,看著黑暗如細(xì)流一樣流入你的鼻孔，在鉆石前匯聚成了一小團墨汁般的黑云谚中，然后它觸碰到鉆石,這全在一次吸氣內(nèi)完成渴杆。
With a single breath in now, see the darkness come into your noselike a stream; it collects in a tiny ink-black cloud just in front of thediamond; and it touches the diamond — all in a single in-breath.
14.在黑云觸碰到閃耀的鉆石的邊緣的那一刻，金光瞬間從你的體內(nèi)迸發(fā)而出藏杖，就像一道強烈的相機閃光從你的心發(fā)出一樣将塑。
The moment that the edge of the cloud touches the edge of theshining diamond, there is a sudden explosion of golden light throughout theinside of your body, as if a very powerful photo flash has gone off in yourheart.
15.閃光過后，你唯一能看到的只有玫瑰花中間閃亮的鉆石蝌麸。一縷白色的輕煙消散在空氣中点寥，所有的痛苦都消失了!看到所有的痛苦全部消失并不會再觸碰到任何人是非常重要的。
After the flash, all you can see is the diamond glistening in therose. You see a tiny wisp of white smoke vanish into the air, and all the painis gone. It is very important to see that all of the pain is gone and that itwill never touch anyone again.
16.安靜地在這里坐一會兒直到時間結(jié)束来吩。再一次觀想你坐在那個朋友或者家人面前敢辩，他們依然看不到你。在他們面前安靜地休息一會兒弟疆，欣賞一下他們臉上的表情戚长。突然間他們的痛苦和難題全都消失,甚至他們自己也不知道為什么，但他們并不在意怠苔。享受他們的喜悅同廉，并為自己有勇氣帶走他們的痛苦而感到自豪。
Sit quietly for a few more moments until the time is up. Again youare sitting in front of that same friend or family member, and you are stillinvisible. Just rest here for a moment silently and enjoy the look on theirface. Suddenly all the pain and trouble they’ve been having is completely gone.They don’t know why, but they don’t really care. Enjoy their happiness, and beproud of yourself, that you had the courage to take their pain away.
給予幸福
Giving Happiness
17.再次觀想在剛才的練習(xí)中被你帶走了痛苦的人柑司。再次去坐在他們面前,現(xiàn)在我們已經(jīng)把他們的痛苦帶走了迫肖，我們想要讓他們充滿美妙和開心的想法，并給予他們?nèi)魏慰梢允顾麄兛鞓返臇|西攒驰。這些東西以你心中的玫瑰與鉆石所發(fā)出的一束溫暖的光呈現(xiàn)蟆湖，碰觸到你的朋友并進入他們的心中。
Think again of the person whose pain you took away during the lastexercise. Go again and sit in front of them. Now that we have removed theirsuffering, we want to fill them instead with good and happy thoughts, and givethem whatever things would make them happy. This takes the form of a warm beamof light streaming from your diamond and rose at the heart. It reaches yourfriend and enters into their own heart.
18.想想將要給予他們的東西：可能是金錢玻粪，可能是一個朋友隅津，或是保護他們遠(yuǎn)離恐懼,或者是最好的禮物——智慧。想象一些真實的東西劲室，就像他們生病時需要的醫(yī)生伦仍，找工作時需要的工作或是一位老師。現(xiàn)在很洋，你每次呼氣的時候呢铆，想象暖人的玫瑰芳香乘著一束光從你的鼻尖流出，輕柔地飄進對方的鼻子里蹲缠。通過他的吸氣棺克，這道光一路前進，最后到達(dá)他們的心中线定。在他們心中同樣也有一朵玫瑰花和鉆石娜谊，來自你心中的光沖刷著他們心中的玫瑰和鉆石，經(jīng)由你送的禮物斤讥，他們被完全轉(zhuǎn)化纱皆。你看見他們在快樂地微笑，并充滿積極的能量震動芭商。
Think of something to give them: it could be money, or a friend, orprotection from fear, or the best gift of all — wisdom. Make it something real,like a doctor if they are sick, or a job if they need one, or a teacher. Noweach time you breathe out, imagine that the warm fragrant scent of the roseleaves your nostrils on a beam of light. It comes softly into the otherperson’s nose; they breathe it in, and the light travels down to their own heart.In their heart is another red rose and diamond, and as the light from yourheart washes over them, they are transformed by this gift that you are sending.You see them smiling, happy and filled with positive vibration.
19.如果之前他們是疲憊的派草，那現(xiàn)在他們變得機敏并充滿青春的活力。如果之前他們是悲傷的铛楣，那現(xiàn)在他們充滿了喜悅近迁。如果之前他們是憤怒的，那現(xiàn)在他們充滿了愛簸州。諸如此類鉴竭。
If they were tired, they are now alert and filled with youthfulenergy. If they were sad, they are now filled with happiness. If they wereangry, they are now filled with love. And so on.
20.快樂地享受從你眼前的這位朋友身上所看到的，直到一個美好的微笑傳遍你的臉岸浑。
Be happy and enjoy what you are seeing in your friend before you,until a smile spreads across your face.
21.感謝你的朋友給你這樣的機會搏存，然后將這溫暖的光束收回到你的心中。接下來矢洲，那道光由你的心散發(fā)開來璧眠，讓你的身體完全充盈著康樂，善良和正向積極的心態(tài)读虏。
Then thank your friend for this opportunity, and withdrawthe warm beam of light back into your own heart. From there it radiates out,filling your body completely with well-being, goodness and a positive state ofmind.
回向
Dedication
22.借由我?guī)椭说囊庠敢约拔揖毩?xí)時所獲得的力量责静，愿我和更多的人可以活在不再有痛苦和苦難的世界當(dāng)中。
By the power of my intention to help others and by the power of mypractice, may I and more people come to live in a world where there is no suffering and nounhappiness ever again.
（摘自北京心靈坊公眾號）
