應(yīng)對(duì)慢性焦慮——兩種觀察煩惱的方式

德加尼亞禪師：當(dāng)談到觀察任何不善的精神狀態(tài)或活動(dòng)、任何煩惱的時(shí)候，你可以有兩種方法去應(yīng)對(duì)它。

一種是當(dāng)你知道思想和感覺中在發(fā)生什么時(shí)，你就單純地觀察它們武学。當(dāng)五根強(qiáng)健且平衡的時(shí)候，你就可以這么做伦意。這樣劳淆，即使僅僅是觀察思想和感覺中在發(fā)生什么，心就能夠從中學(xué)習(xí)默赂，因?yàn)樗酥l(fā)生的內(nèi)容沛鸵，但卻足夠超脫以從中學(xué)習(xí)。

另一種是當(dāng)你還沒有強(qiáng)大到這么去做缆八，并學(xué)習(xí)到的時(shí)候曲掰；在這個(gè)階段，例如當(dāng)我還在工作時(shí)奈辰，我會(huì)停下思想栏妖，而僅僅留意于感覺，并持續(xù)觀察感覺奖恰〉踔海總有一刻，當(dāng)你停下思想瑟啃，而僅僅觀察感覺時(shí)论泛，感覺會(huì)離開，會(huì)完全消失蛹屿，而心的狀態(tài)也會(huì)從那種輕微負(fù)面不適的感覺變成真正舒適的感覺屁奏，煩擾也都會(huì)隨之消失。

當(dāng)感覺完全改變后错负，思想也會(huì)不同——這并非因?yàn)槟憷斫饬耸裁捶仄埃皇菃渭円驗(yàn)槟銢]有讓你的心沉溺于不善之中，因?yàn)橄敕〞?huì)滋養(yǎng)情緒犹撒。因?yàn)槟惆阉枷霋佋谝贿呎哿脤?duì)感覺的覺察去滋養(yǎng)此刻。而當(dāng)感覺完全消失時(shí)识颊，你就會(huì)注意到思想也變化了诚镰。

當(dāng)負(fù)面體驗(yàn)徹底消失時(shí)，心思考同一件事情的方式就不同了。以此為基礎(chǔ)怕享，一個(gè)人可以不斷重復(fù)這樣去觀察每一件他難以應(yīng)對(duì)的事情；這就是他可以修習(xí)的方式镰踏。

一位禪修者的記錄

原出處：

Sayadaw U Tejaniya (SUT) USA Maui Retreat 2016 Q&A 2016-11/21 (38:01-44:29)

Dealing with chronic anxiety – 2 ways of watching defilements

SUT: When it comes to watching any unwholesome mental state or activity, any defilement, there are 2 ways you can deal with it.

One is that you know what is happening in the thoughts and the feelings; and you’re just watching them. This works when the state of the 5 aggregates is strong and balanced; then even just watching what’s happening in the thoughts and the feelings, the mind can still learn lessons because it knows the content but is uninvolved enough to be able to learn lessons.

The other way is when you’re not strong enough to do that and learn lessons; and in that stage, what I’ll do when I’m working is to stop the thoughts and zone into just the feeling and watch the feeling continuously. There comes a time when you stop the thinking and are just watching the feeling and the feelings go away and are totally gone, the state of mind changes from that slight negative uncomfortable feeling to being really comfortable and no sign of the distress anymore.

When the feelings change completely, the thinking is different - not because you have understood anything, but simply because you did not let the mind dwell on the unwholesome, because thinking feeds emotion. Because you kept the thinking at bay and fed that time with awareness of the feeling, and when the feeling is completely gone, you’ll notice that the thinking is different.

When the negativity is totally absent, the way the mind thinks about the same thing is different. And building from that, he’ll do it over and over again for everything that he couldn’t handle; that was his way of working with it.

A yogi’s notes

Transcribed by Sheng Bin Chiu