Practices – short Attunement
短暂的调频练习
To start with, if in an uncertain time, when I get more stressed, when I get more afraid, what can I do? Let’s remember, our breath, everyone online right now is breathing, from the first few minutes after our birth, and our breath went with us through the most difficult and the most beautiful moments of our lives, our breath is deeply wired on every level of our development. When I was 5-month old, when I was 2 years old, when I was 17, when I was 35, and today I’m still breathing. Every one of us does. So connecting to the breath, active like a tube, all the breaths that we take. When I connecting to my breath, I connecting to a resourcing of my nervous system, this is tremendously important for me to regulate myself. When I feel more stressed, or more scared, I say ok, consciously I connect to my breath, I slow down my exhalation.
我们来一起做一个短暂的冥想，或是自我调节的练习。
首先，在这么一个不稳定的时期，我压力变大了，更恐惧了，我应该怎么做？
让我们记起我们的呼吸，此刻，每一位在线的人此刻都在呼吸。从我们出生的那一刻，我们的呼吸就跟随着我们一起度过生命中最艰难和最美丽的时光。
我们的呼吸深深的嵌入我们的每个成长历程。当我5个月大时，2岁时，17岁时，35岁时，我在呼吸；直到今天，我仍然在呼吸，在座的每一个人都是如此。
与我们的呼吸连结，好像进入一个管道， 它将我们此生所有曾经吐纳的呼吸，贯通一体。当我与我的呼吸连结，我是在与我的神经系统的根源连结，这对如何进行自我调节来说极其重要。
当我觉得更焦虑和恐惧的时候，我说：嗯，我开始有意识地和呼吸连结。我放缓我的呼吸。
Let’s do this for a moment: (deep breath) I slow down the way that I exhale, and I follow my exhalation into my body, then I take another breath, follow my exhalation even deeper into my body, then I become aware of sitting, my body posture, the movement of my breath, my body, I’m sitting, I can enjoy the simplicity of sitting, breathing, and I connect to the more live parts of my body, also for sure there are areas in my body are more live, open, where I can feel my body better, for many people, it is either the hands, feet, belly, chest, I look where do I feel the streaming the sensations, where do I feel the liveness, vitality, strong body presence, and I stay there for a few moment. It’s easy to come back to very activated mind, I’m scared and I might think much more, and I need to stay for a moment with my body, take a breath, take another breath, to feel that my body is a cup, my body is a vassel, my body is the planet, my body is the nature, soil, carbon, minerals, metals, that’s the substance of the planet.
让我们一起来练习一下。深吸气，然后缓缓地呼气，我跟随呼气进入我的身体；
然后再次深吸气，接着跟随呼气更深的我进入我的身体。
然后我开始意识到我此刻正坐着，我的身体姿势，一进一出的呼吸，我的身体，我坐着的感觉。
我享受这样简简单单地坐着。（继续呼吸）
接下来我与感觉更鲜活的身体部位连结。你身体一定有些部位比其他地方更加有活力，更加敞开。有的人可能是自己的双手，脚，腹部，或是胸部。
看一看我身体的哪个部位最敏感，哪里能感觉到跳跃着生命力，哪里有强烈的身体临在感，我就在那里停留一会儿。被一刻不息的大脑拽走是很正常的事情，尤其是在我恐惧的时候，思绪会更多。这时我需要和我的身体再待一会儿。慢慢的深呼吸，然后再重复一次。
想象我的身体是一只杯子，是一个容器，我的身体是这个星球，我的身体是大自然，是土壤，是空气，是矿物质，是金属，这是构成我们星球的物质。
Through my body I can ground myself and feel the nature, then once I have a good sense of my body, maybe there are open parts, maybe I can feel stress in other parts, I can co-presence them, I welcome stressed, yes, I’m stressed, yes, I’m open, I don’t look for how it should be, I’m look for what is. Presence helps me to digest my overwhelm. And from that, I look into my emotional field, to see what is my current emotional state, am I scared? Am I happy? Am I sad? Am I numb, which means that I don’t feel any emotion? Whatever I find, there is no oh I should be feeling whatever. I just look how I feel, and I confirm, yes, maybe I’m a bit scared, maybe I’m a bit joyful, I’m numb, I’m overwhelmed, I’m numb, means I’m overwhelmed, that’s an important state too. And I just confirm this. Yes I am overwhelmed.
通过我的身体我可以进行自我调节，也可以直接感受大自然。当我对我的身体有比较好的觉受以后，也许我可以试着连结其他的部分，感知其他地方的焦虑，或是通过临在的陪伴。我欢迎“压力”这个感觉，是的，我感到焦虑，是的，我是敞开的，我不去想我应该达到什么状态，我要如其所示的看。
“临在”帮助我消化那些无法承受的情绪洪流，在那个基础上，我才能进入我的情绪场，才能去看到我现在的情绪是怎样的？我焦虑吗？我开心吗？我悲伤吗？我麻木吗，我没有什么情绪吗？不管我觉察到了什么，都不要有我当下应该怎样的念头。我只是觉察我的感觉，我可以对自己承认，是的，我也许是有点担忧，或者我有些喜悦，或者我是麻木的，我是过分焦虑的。麻木说明此刻的焦虑已经巨大到不堪重负，麻木本身也是一种情绪体验，是一个很重要的状态。
Then I’m looking at my mental capacities, is my mind arising? is my mind calm? Spacious? Maybe my mind is blank, kind of a bit spacey, which is different.
I just get a look, sometimes my mind is open, inspired and creative, sometimes my mind is a bit tight. Busy with many thoughts that come up again and again, I just look, just notice, and again I just want to confirm what is there. Mindfulness means my awareness is tune to my current perception. Then for a moment, I can look: what’s actually aware of my body? Emotions, mind, what is the awareness in me that can sense those inner perceptions consciously? And pay attention to the awareness itself.
然后我再看看我的心理反应。我的大脑非常活跃吗？我的大脑是平静的吗？有空间感吗？也许我的大脑是空白一片，这和“空间感“是不一样的。
我只是看：有时我的思维是开放的，有灵感的和创造性的，有时我的思维是有点紧，忙碌的思绪不断飞过。我只是看到它们，注意它们，我只是在确认”那里“在发生什么。正念意味着我的觉知调频到我当前的觉受。
然后我们再花点时间，看看到底是什么在觉知着我的身体。是我的情绪吗？是我的头脑吗？到底源自于内在的哪一部分？什么让我可以自觉地意识到这些内在的感知？在这个观照的同时也请留心一下”观照“本身。
Finally, before we move to more questions. Again to feel, even if at the beginning it’s more abstract, we are thousands people right now tuning in with the same meditation, to get a sense of the whole community being more and more synchronized, individually presenced and collectively connected, and even if you don’t see each other, you just set the intention, to say, ok, we are all around the world, with a community of people with similar intention right now, I can get a sense through my body, my nervous system can feel the collective presencing.
在我们等下回答大家提问之前，我们再一次回来感受身体，尽管刚开始的时候这些练习感觉都比较抽象。此时此刻，我们有上千人在同频这个冥想练习，我们能感受到这个集体此刻越来越同频，这种同频是带着个体的临在和集体的连接的。 即使你们都看不见对方，你只要带着意图，对自己说，好，我们虽然在地球的不同角落，但带着同样的意图，聚在一起，我可以通过我的身体，通过我的神经系统感受到”集体的临在“。
There are other people also, most probably in a similar situation, facing the uncertainty in their lives, maybe have fears come up, be stressed in current situation, be worried about relatives. Or also be very present in this moment, creative, and willing to give and support others that need it. Many of us will always have resources, presence, relations, skills to offer；and some of us need it, and that help us to stay in the place of responsibility. The ability to respond the current moment in time. So the responsibility doesn’t mean duty, it’s the ability to respond to the current moment in time, globally, individually, and collectively. That is very different than reactivity. When I reactive, the past runs will show. I use the patterns of my behavior of responding or relating what I have learned in the past. When I feel tight, that’s what’s coming up. Whereas the responsiveness is a function of resonance, it’s a function of open relation, the ability to respond the current crisis, and that’s always adding the energy to the system. Responding means giving, responding means presencing, feeling, and then my body, my emotions, my minds, they all work together more as a unit, that’s the foundation of human relation.
在这个团体里，有很多人可能会有相同的境遇，同样面对着生活的不确定性。可能恐惧浮现，压力升起，担心家人；或者也可能与当下保持连结，具有创造性，愿意给予别人帮助和支持。
我们当中有很人能提供给别人资源、临在、关系和技能； 而我们中间也有很多人是需要这些的，这种施与受的关系，其实能够帮助我们保持”责任感“ ——应对当下的能力。
不管是从个人层面，还是集体层面，责任的意思不是“任务”或者“义务”，责任是一种”回应“当下现实情况的能力。
这跟“对状况作出反应式的行为”是不一样的。当我试图“对状况作出反应式的行为”时，我的”过去“主导着一切。我用我惯有的行为模式，去回应”过去某个时刻“，（看不见当下的正确应对方式），当我觉得紧张收缩时，也是这种情况。
而”中正的回应当下的情况“是一种共振，是”在关系中保持开放状态“的结果，是应对当前危机的能力。这种能力是往我们的神经系统中添加能量的。正确回应意味着临在，意味着去感受，这时候我的身体，情绪和大脑，才能统一战线发挥作用。当身体情绪和大脑在一条线上，人与人之间的关系才有了稳定的基石。
翻译：王瑞
编辑：吴迪
谢谢抚仙湖群和所有道友对翻译基金会的支持，让以上的文字成为可能。
