Q: A key challenge for me is that I get lost in an overwhelmed by feeling others feel. Can you please talk about a bit how to deal with such challenge? 

Q: And a few people have mentioned how to help others who don’t have meditation or spiritual practice?

问：对于我来说，一个特别大的挑战是，别人的情绪会影响我，扑面而来的情绪让我迷失，您可不可以讲一下我应该如何应对？

问：有一些观众问到如何帮助那些从来没有练习过冥想或是灵性修行的人？

A: That’s what I meant before, now we are all in the river, and we are now swimming, now the skill is being tested. 

You know it’s one thing to sit in the seminar center, or retreats, or somewhere close to the ocean, watch the beach and the ocean. And there is another thing to apply this in practice. That means we will not be together with the people in our sanga and in our retreats, we are been exposed to a different reality, and that’s the practice test.

答：我之前想要表达的就是这个议题。我们现在已经被推进河水里，开始游泳了，现在正是测试我们游泳技巧的时间。在灵性工作坊，或者疗愈场所的修行比较容易， 看着大海，沙滩，听着潮起潮落。另外一种修行就是见真功夫的时候了：在实际生活中践行你的练习。

我们没有了自己的sanga（佛教三宝之“僧宝”，也就是自己的灵性团体） ，没有了“道友”，我们突然身处一个不同的“现实”中，这个才是真正对我们之前练习的考验。

 I believe the language is very important, when I say, oh, I’m stressed because I feel other people’s feelings. In the way, yes, it’s true, but I will reframe it and say, when my own stress is in resonance with the stress in my environment, I feel even more stressed, because then I take the notion of my mind that my stress is because of other people, then I can go back to myself and say: wow when people around me feel stressed, I feel my own stress more. I think that is a different way to frame it, because then I know that I can take care of my inner stress, so this means that I can come back to myself, in the inner work, we always say in-doubt, come back to yourself, in-double, then something is not clear, we need to make contact to ourselves, because that where the tree is rooted. 

我认为“表述方式”很重要。当我说：“啊，我现在很焦虑，因为我感受到其他人的焦虑。” 这个虽然不假，但是我想换一种语言来描述：当我自己的焦虑与周遭环境里的焦虑产生共鸣时，我对焦虑的体会更深。

这样表达才能让我们意识到，并不是其他人的情绪引起了我的焦虑。我才能回到自身，看到：哦，当我周遭的人感到焦虑时，我对自己已有的焦虑感受更清晰。

这样换一种表述方式的意义在于，我知道我能够处理好自我的内在焦虑，我知道我总是可以回到自身。内在修行中，我们强调，当你不确定你所感受到的，有多少是自己的有多少是别人的，总是先回到自身。只要一丝怀疑和不确定，那就说明内在的清晰度是不够的，这个时候我们更需要与自身连结。因为自身就像是一棵大树植根的地方。

You know we might be all in different levels of sensitivity, the higher is our sensitivity, the more rooted it needs to be the tree, which means we ground ourselves, we take a breath, exact like we did it before. when I feel more stressed, even if I talk to somebody, I can take a breath during the conversation, another breath, ground myself into the body while listening to somebody and see wow I get stressed, my energy goes up, how can I regulate myself and ground myself and feel my feet. Take a breath, and I feel more stressed, because I’m listening to you, who have an economic uncertainty, so this reminds me my own health care concern, so we stay in this consistent practice of regulation as far as possible, it is very important.

我们每个人的敏感度不同。敏感度越高，树的根就要扎的越深。

扎根就像我们刚才做的冥想练习一样，我们深呼吸，当我感到焦虑时，甚至是在和别人的谈话过程当中，我也可以进行呼吸练习。深深地呼吸，一次又一次的，一边聆听别人的讲话，一边通过呼吸和自身连结，觉察自己在这个过程中：压力升起，能量往上走。这时候就要调节，与自我连结，感觉一下双脚根植于大地。

然后再一次的呼吸，因为我在听你讲话，我觉得我更焦虑了，听你谈到你经济状况的问题，勾起了我对自己健康的担忧。继续保持聆听，呼吸和觉察。

一边仔细的聆听，一边觉察自己的感受，一边呼吸和调节来扎根自己，尽可能长时间地保持在这样一个练习中，非常重要。

But I think the reframing is important, because this is for you, the person that asked, but in general for us, because of the collective situation, I feel more fear, in a way it’s true, but often how we frame locks it in, there is little room, because of course that will be a lot of collective fear, but it shows me first of all, my own fears, and I can work on my own fears to ground them and digest them, not wanting to disconnect from my fear even more, because the fear is anyway often a past emotion that are stored in us, it is often related to trauma, or an attachment process of where stressful. 

换一种表述方式很重要，这不仅仅是针对这个提问者，因为这个表述方式是有普遍性的。

全球的现状，让我更多的体会到恐惧，这虽然是事实，但是之前提到的那种表达方式会把我们锁住，没有任何变化的空间。集体的恐惧确实存在，但是这些带出来的，首先是我自己的恐惧。我首先选择先在自己的恐惧上下功夫，让它接地，消化它，而不是进一步的逃避这种感受。因为恐惧通常都是存储在我们体内的过去情绪，跟当下的情景大多是没有关系的，它通常与创伤有关，或者是因为孩童时期的某个紧缩的"依附过程"。

（依附过程attachment process: 依恋是指随着时间的推移，从照顾者和婴儿的互动中产生的一种关系。因此，依附的过程被定义为一个相互调节的系统，在这个系统中，婴儿和照顾者会随着时间的推移对彼此产生影响。依附的各个阶段：非社会性阶段或前依附(出生后几周)，无区别性依附(出生后6周至7个月)，特定依附或区别性依附(约7-9个月)，多重依附(约10个月以后)

And it take practices, and when it get triggered now, you want to disconnect from the fear even more, then we feel more stressed, because we can do this over some sometime, but we are in this for a longer run, then I can’t do that too long, because then I feel more and more tight, more and more stressed, become less and less connect to the best parts of my brain, the best parts of my nervous system, the best part of my thinking, my relating, so portion by portion, we want to digest the past that comes up in humanity right now, in order to ground ourselves. That’s what I think allows us to use the most, the latest parts of revolution, the best, so that help us to really find the great solutions in the time being.

当恐惧被触发的时候，你想要摆脱恐惧，跟这个情绪断开，这反而会让你压力更大。这种”恐惧-断开-更大压力“的循环，可以维持一段时间，但是我们现在所面临的是一次长跑，我们不能一直这么“断连”。因为这个恶性循环会让我感到越来越紧缩，压力越来越大，越来越难连结到我的大脑的最强的部分，难连接到我神经系统的最优功能，也让我无法跟别人真正共情。

所以当下我们需要一点一点地消化”过去“，这些正在全人类的情绪中体现出来的”过去“。只有消化掉这些，我们才能扎根，才能让人类进化到今天的所有优势发挥作用，才能帮助我们找到针对目前状况的真正的理想方案。

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。