A Beautiful 10 Minute Loving Kindness Meditation - Guided Meditation With Zen Master Henry Shukman #640

嘿，大家。

Hey, guys.

你们怎么样？

How are doing?

希望你们这一周到目前为止过得不错。

Hope you're having a good week so far.

我叫拉甘·查特吉医生，这是我的播客《感觉更好，生活更美》。

My name is doctor Rangan Chatterjee, and this is my podcast, Feel Better, Live More.

今天，我为大家带来亨利·舒克曼的一段简短冥想，让你们感受一下冥想究竟是什么，以及它实际会带来怎样的体验。

Today is another short meditation from the wonderful Henry Shukman to give you a flavor of what meditation is and what it can actually feel like.

整个三月，我的播客社群一直在共同培养一种简单的每日冥想习惯。

Now all throughout March, my podcast community has been building a simple daily meditation habit together.

到目前为止，已有超过两万两千人从178个不同国家加入了这项免费的三十天挑战，这简直令人难以置信。

So far, over 22,000 people have joined this free thirty day challenge from 178 different countries, which is absolutely incredible.

如果你还没开始，但想参与，现在加入还来得及。

And if you haven't started yet and want to, there's still plenty of time to take part.

现在，为了让大家 briefly 了解其他人对OUAI冥想应用（这是Henry的应用）的体验，这是我过去几个月收到的众多精彩评论之一。

Now, just to give you a brief insight into how other people are finding the OUAI Meditation app, which is Henry's app, this is just one of the many incredible comments I've received over the past few months.

嗨，医生。

Hi, Doctor.

Chatuchi，我最近开始使用OUAI了。

Chatuchi, I have recently started using the OUAI.

我曾尝试过几十次冥想，但从未觉得其他应用有用。

I have tried dozens of times to meditate, but never found any other apps useful.

使用《The Way》三个月后，我不得不说它改变了我的生活。

Three months in with The Way, I have to say it's changed my life.

我曾经认为冥想只是又一项琐事，但现在我反而期待它，并深深感受到练习带来的益处。

I used to think of meditation as just another chore, but now I actively look forward to it and I love the benefits I feel from the practice.

朋友们，这正是我的感受，也是我如此热衷于激励更多人尝试这种练习的原因。

Guys, that is exactly how I feel and why I'm so passionate about trying to inspire more and more people to give this practice a go.

所以，今年三月，为什么不加入Henry和我，以及成千上万、甚至数以万计的其他冥想者，一起开启这三十天的旅程呢？

So this March, why not join Henry and me and thousands, tens of thousands of other meditators on this thirty day journey.

要参与，你只需要访问thewayapp.com/livemore。

All you have to do to take part is go to thewayapp.com/livemore.

你将获得实用的建议、独家内容，以及30节免费的短时冥想课程，帮助你开始。

You'll get practical tips, exclusive content, and 30 free short meditation sessions to get you going.

我也加入了这个挑战，整个月每天都使用The Way应用，我非常希望你也能决定加入我。

I have also joined the challenge and I'm using the Way app every day throughout the month, and I very much hope you decide to join me.

接下来，让我们聆听亨利带来的另一段轻松的冥想。

And now here's another short relaxing meditation from Henry.

欢迎再次和我一起冥想，舒克曼。

Welcome to another meditation with me, Shukman.

很高兴又能和你一起冥想。

I'm so happy to be meditating with you again.

首先，让我们找一个舒适的坐姿。

So to get started, let's get ourselves in a comfortable seated position.

放松下来。

Get settled.

在我们安顿下来的时候，我想告诉你，在这次冥想中，我们将进行一种称为慈爱冥想的练习，这主要是培养对我们所爱之人的关怀与同情心，当然也包括对我们自己。

And as we're settling in, I'm just gonna let you know that in this meditation, we're gonna be doing a practice known as loving kindness which is really about cultivating a caring compassionate attitude to our loved ones for sure but also to ourselves.

事实上，一些古老的传统认为，我们应当从自己开始，因为当我们越能唤醒对自身的慈爱之情，这种爱就越会自然地流向他人，影响世界。

And in fact some of the old traditions say that we should really start with ourselves because the more we're able to awaken a sense of lovingness really towards ourselves the more that will pour out into the world towards other people.

这可能看起来有点反直觉，我们或许会想：‘我不想变得自私’之类的。

And it may seem a bit counterintuitive and we may think well I don't want to be selfish or something.

但事实上，我们越能与自己相处，越能善待自己，对自己怀有慈悲，

But actually the more we're able to be with ourselves and be kind to ourselves and have some self compassion.

是的，我们就越能真正地去爱他人。

Yeah the more we can actually love others.

因此，这正是我们将在本次冥想中探索的内容。

So that's what we're gonna be exploring in this meditation.

所以，好吧，让我们安顿下来。

So yeah, let's get settled in.

如果你喜欢，可以闭上眼睛，或者如果更喜欢睁着眼睛，就降低视线。

You can close your eyes or lower the gaze if you prefer having your eyes open.

慢慢开始安住于此，觉察身体当下的姿势。

And just sort of start to arrive here becoming aware of the body in its position.

你很可能正坐着。

You're probably sitting.

如果脊柱没有支撑，就让自己保持平衡。

If your spine is not supported, let your let yourself be balanced.

如果背部有支撑，就完全放松地依靠它。

If your back is supported, really give yourself to the support.

彻底放松，感受支撑你的事物。

Really relax into what's holding you up.

如果你是仰卧，也是一样。

And perhaps if you're reclining, same thing.

完全放松，交付给支撑你的事物。

Really release yourself into what's holding you up.

因此，对于我们这些脊柱挺直的人，就放松地融入支撑你的座椅。

So those of us with an upright spine, release yourself into the seat that's holding you.

保持某种程度的平衡。

Being somewhat balanced.

实际上，身体，是的，会变得柔软一些。

And, actually, the body, yeah, become a bit soft.

让身体放松。

Let the body soften.

对。

Yeah.

当我们感到压力时，往往会变得紧张，而很多人生活中都伴随着一定程度的压力。

We we tend to get a bit tight when we're stressed, and a lot of us live with some amount of stress.

所以，在这个时候，我们可以放松压力，让身体柔软下来，让手臂和双腿放松下垂，让胸部和腹部也变得柔软、放松。

So here, at a time like this, we're allowed to de stress and to soften the body, letting the arms and legs be floppy, letting the chest and belly be a bit floppy as well, soft.

这确实有助于让身心进入更平静、更舒适的状态。

That really helps to come into a quieter, more easeful condition of body and mind.

开始感受到一丝宁静，或许还有一丝平和，或许还有一丝感恩，感谢我们为自己留出了这段时光、这片空间，从繁忙的事务中抽离，只是静静地与自己相伴。

Starting to taste a little quiet, perhaps a little peace, Perhaps a little gratitude that we're giving ourselves this time, this space to unplug from our busy round of activities, and just be still and quiet with ourselves.

我们都需要它。

We all need it.

我们的生活忙碌，常常还相当紧张，像这样彻底放松下来真的是一种馈赠，是重新充电、与自我重新连接的时刻。

We have busy and often, somewhat hectic lives, and just unplugging like this is really such a gift, a time to recharge, reconnect with ourselves.

接下来，我们将开始使用一些古老冥想传统中的语句，帮助我们唤醒对自己和他人的慈悲与关怀。

So we're gonna start using some phrases from the old traditions of meditation that can just help us awaken some compassion and care for ourselves and and for others.

愿我平安。

May I be safe.

愿我平安。

May I be safe.

邀请你每隔几秒在心中重复这句话。

So the invitation is to repeat this phrase in your mind every few seconds.

愿我平安？

May I be safe?

愿我远离伤害。

May I be free from harm.

愿我远离伤害。

May I be free from harm.

再次，请在心中每隔几秒重复这句话。

Again, just repeat this phrase in your mind every few seconds.

愿我安康。

May I be well.

愿我安康。

May I be well.

稍微与自己内省一下。

Have a little check-in with yourself.

你感觉如何？

How are you feeling?

有没有一丝温柔、感恩，或一点点温和的慈悲觉醒？

Any traces of tenderness or gratitude or a little gentle awakening of compassion?

愿我健康。

May I be healthy.

愿我健康。

May I be healthy.

现在，再次关注你的心区，感受那里是否有任何感觉，比如温暖，或某种善意的氛围。

Now, checking in again with your heart area and any sensations there, any warmth, or perhaps a sense of kindness somehow.

愿我安好。

May I be well.

愿我快乐。

May I be happy.

愿我快乐。

May I be happy.

愿我的朋友和亲人安好。

May my friends and loved ones be well.

愿我的朋友和亲人安全。

May my friends and loved ones be safe.

愿我的朋友和亲人免受伤害。

May my friends and loved ones be free from harm.

愿我的朋友和亲人幸福。

May my friends and my loved ones be happy.

愿世界各地的所有人都安好。

May everyone everywhere be well.

让我们继续感受心中那份温暖，开始轻轻活动手指和脚趾，睁开眼睛，抬起目光，做个小伸展。

So still carrying and holding whatever warmth we're feeling in our hearts, let's start to move little movements of fingers and toes, opening the eyes, raising the eyes, having a little stretch.

非常感谢你参与这次冥想。

Thank you very much indeed for joining me on another meditation.

能与你共度这段时光，真是一种喜悦。

What a joy it is to get to spend this time with you.

愿你余下的日子愉快美好。

Have a wonderful rest of your day.

你觉得这次怎么样？

So how was that for you?

与开始时相比，你现在感觉如何？

How do you feel now compared to when you started?

你看，每天早上只花几分钟冥想，就能让我一整天都感到更平静、更踏实、更专注。

You see, just a few minutes of meditation each morning helps me start off each day feeling calmer, grounded, and more present.

如果你想参加这个免费的30天冥想挑战，只需访问 wayapp.com/live-more 注册，即可获得实用建议、独家内容和30节免费冥想课程助你起步。

So if you want to join this free thirty day meditation challenge, all you have to do is go to the wayapp.com forward slash live more to sign up and receive practical tips, exclusive content, and 30 free meditation sessions to get you started.

如果你喜欢今天的节目，如果你能花点时间把这档播客分享给朋友和家人，或在苹果播客上留下评价，我会非常感激。

If you enjoyed today's episode, it is always appreciated if you can take a moment to share the podcast with your friends and family or leave a review on Apple Podcasts.

非常感谢你的收听。

Thank you so much for listening.

祝你本周愉快，永远记住，你才是自己健康的建筑师。

Have a wonderful week, and always remember, you are the architect of your own health.

做出生活方式的改变总是值得的，因为当你感觉更好时，你才能活得更充实。

Making lifestyle changes always worth it because when you feel better, you live more.