#793: How to Calm Your Inner Storm — A Guided Meditation to Tame Restlessness with Zen Master Henry Shukman

大家好，各位朋友。

Hello, boys and girls, ladies and germs.

我是蒂姆·费里斯。

This is Tim Ferriss.

欢迎收听《蒂姆·费里斯秀》的又一期节目。

Welcome to another episode of the Tim Ferriss Show.

这一期是一个全新的尝试，叫‘周一冥想’。

This episode is a brand new experiment called Meditation Monday.

也就是说，除了每周的长篇访谈，从现在开始，每个周一我都会带你们做一段大约十分钟的冥想，帮助你们整周保持状态。

That means in addition to my long form interviews each week, every Monday, I will be bringing you a short ten minute or so meditation, which will help you for the rest of the week.

在这四期系列中，你会学到一套禅修工具，专门帮你在生活中找到更多的平静、安宁和效率。

Over this four episode series, you'll develop a Zen toolkit specifically to help you find greater calm, peace, and effectiveness in your daily life.

这位老师亨利·舒克曼，之前已经上过我的播客两次。

The teacher, Henry Shukman, has been on my podcast twice before.

他是全球为数不多的几位被授权教授‘三宝禅’的导师之一，我个人觉得这套方法特别有意思，也很有效，现在他就来当你们的老师。

He is one of only a few dozen masters in the world authorized to teach what is called Sanbo Zen, and I have found this particularly interesting and effective, and now he'll be your teacher.

过去几个月，我每天用一次，有时候两次亨利的这款Way应用，它降低我焦虑的程度超出了我的想象。

I've been using Henry's app, Way, once, often twice a day for the last few months, and it has lowered my anxiety more than I thought possible.

作为本节目的听众，你们可以通过访问 thewayapp.com/tim 免费获得30次冥想课程。

As a listener of the show, you yourself can get 30 free sessions by visiting thewayapp.com/tim.

如果你喜欢这些冥想内容——它们本身就已经很有价值了——那就去 thewayapp.com/tim 领取这30次免费课程吧。

So if you like what you hear in these meditations, which will be valuable in and of themselves, you can get 30 free sessions by going to thewayapp.com/tim.

在接下来的时间里，请尽情享受亨利·舒克曼带来的这一期冥想星期一。

And for the time being, please enjoy this Meditation Monday with Henry Shukman.

欢迎回到冥想星期一。

Welcome back to Meditation Monday.

我们每个人都会经历一些难熬的情绪，而冥想有时反而会让这些情绪变得更强烈，因为我们不再逃避，直接面对它们。

Many of us, of course, have difficult emotions at times and meditation might seem to exacerbate them sometimes because we're, as it were, more exposed to them.

这时候没有别的事情可以分散注意力。

We haven't got distractions, other things we can turn to.

我们只是静静地坐着，什么都不做。

We're just sitting still and doing nothing.

所以当负面情绪出现时，你根本无处可躲。

So if a difficult emotion comes up, there's kind of nowhere to hide.

在早期佛教中，像焦虑、悔恨、挫败、渴望、抗拒或强烈反感这类情绪，都被视为冥想的障碍。

Now, in early Buddhism, these kinds of emotions, things like worry, regret, frustration, craving, aversion or dislike, strong dislike were viewed actually as hindrances to meditation.

它们会让人不想去冥想。

They would make us not want to meditate.

也会让冥想变得困难。

They'd make it harder to meditate.

我觉得，把负面情绪看作冥想中的一个问题，其实很有帮助——因为它们确实会让我们打退堂鼓。

And I think it's quite a helpful lens to recognize that difficult emotions are a problem, as it were, in meditation, in that they will discourage us from doing it.

幸运的是，我们有应对负面情绪的方法。

So, fortunately, we have tools for being with difficult emotion.

而这些情绪往往会导致一种坐立不安的状态。

And actually, what they often lead to is a kind of restlessness.

就是当你在冥想时，心里直喊：快让我走吧。

Get me out of here, you know, when we're trying to meditate.

所以现在我想带大家做一个练习，帮助应对焦躁以及伴随它的各种情绪。

So I wanna do a sit now that offers a tool for working with restlessness and emotions that might be associated with it.

希望这个方法对你们有帮助。

So, I hope you find this helpful.

我们先找一个舒服的坐姿坐下来。

Let's come into our seated, comfortable position.

顺便说一下，如果你更想躺下，完全没问题。

And just a footnote, if you want to recline, you go right ahead.

关键是让自己舒服。

We just want to be comfortable.

这才是最重要的。

That's the main thing.

因为只有当身体放松了，心才更容易平静下来。

Because when we're comfortable, it's easier to relax.

一旦开始放松，我们就更容易保持安静。

And when we start relaxing, it's easier to be still.

某种程度上，冥想中最有力的工具，或许就是单纯的静止。

And in some ways, it might be that the most powerful agent in meditation is simply being still.

冥想所能带来的所有领悟、转变与成长，其实都源于这份宁静。

That all the lessons and learnings and shifts and transformations that meditation can offer simply come from stillness.

所以，让我们给自己一些时间，好好安顿下来，真正地在此刻存在，进入这个无需做任何事、无需达成任何目标的空间。

So let's give ourselves time to be comfortable, to arrive here, to come into being here, into this space where nothing is asked of us, Nothing we need to do.

我们终于可以放下那些责任和待办事项的重担。

We're really getting to put down the burden of doing all the responsibilities, the to do lists.

现在，就把它们留在门外吧。

Leave them outside the door just for now.

这完全是属于你自己的时间。

This is really a time just for you.

再检查一下，你的身体是否舒适。

So again, checking that your body is comfortable.

稍微做一点渐进式放松，让肩膀彻底放松下来。

And a little bit of progressive relaxation, letting your shoulders go.

让它们慢慢下沉、安定下来。

Letting them sink and settle.

让双臂像旧绳子一样松弛无力。

And letting your arms be limp like old rope.

让脸部的肌肉放松下来。

Letting the face soften.

就像窗帘一样自然垂落。

And it just sort of hang like a curtain.

一点都不要紧绷。

No tension in it.

就让它放轻松吧。

Let it go.

让胸口和腹部感到温暖，胸口柔软，腹部放松。

Let there be a warmth in the chest, a warmth in the belly, softness in chest, softness in belly.

让臀部也放松下来。

Let your hips go.

让你的双腿放松，双脚也放松。

Let your legs relax, and your feet.

在这段冥想的时间里，我们来探索一下，如果感到焦躁不安，该怎么允许它存在。

So, in this space of meditation, we're gonna explore how we might allow restlessness if it comes up.

我邀请你试着想象，自己正有一点点焦躁的感觉。

And I invite you actually to imagine that you are feeling just a little bit of restlessness.

这种感觉，我想对大多数人来说都不陌生。

It's a familiar feeling for pretty much all of us, I think.

够了，别再这样了。

That, enough of this.

我想去做点别的事。

I want to go and do something else.

我想动一动。

Or, I want to move.

快让我离开这儿。

Or, Get me out of here.

现在，我们不按它的要求去做，而是保持静止。

Now, instead of doing what it says, we're gonna be still.

我们来看看能不能在身体里找到那种焦躁感。

And we're gonna see if we can find it, find the restlessness in your body.

它到底是什么？

What actually is it?

会不会只是一种能量，像个小旋风似的，藏在躯干某个地方——也许是腹部，也许是胸口，也可能是喉咙。

Could it be that it's just a kind of energy, maybe like a little miniature dust devil or something of energy, somewhere in the torso, maybe the belly, maybe the chest, possibly throat.

你能察觉到躯干里有那么一丝焦躁的能量吗？

Can you find some trace of an energy of restlessness within your torso?

不管你有没有感觉到什么，我们都让一切顺其自然。

Whatever you're finding, or if you're not really finding anything, we're gonna let things be just as they are.

无论是焦躁的能量，还是完全没有焦躁，我们都让它就这样存在着。

We're gonna allow any energy of restlessness, all the absence of it, to be just as it is.

如果我们根本不需要对它做点什么，会怎样？

What if we don't have to do anything about it?

如果我们只是让它待在那里，会怎么样呢？

What if we have it in us to just let it be there?

就让它在这里吧。

Let it be here.

没必要去改变它。

No need to change it.

欢迎它出现。

Welcome it.

允许它存在。

Allow it.

让它真正成为你体验的一部分。

Let it actually be part of your experience.

和它一起安住。

Rest with it.

如果你感受到焦躁，可以在心里默默给它命名。

If you are tasting restlessness, you can name it in your own mind.

焦躁感就在那里。

Restlessness is present.

在心里对自己说一遍。

Say it to yourself.

焦躁感是可以被接纳的。

Restlessness is welcome.

试着在心里对自己这么说一遍。

Try saying that to yourself in your own mind.

你可能察觉到其他让你不舒服的情绪。

It may be that you're sensing some other emotion that might be uncomfortable.

如果是这样，试着找找它对应的身体感觉，比如胸口或腹部那些具体的感受。

If so, see if you can find the sensory correlates of it, the actual sensation in probably the chest area, or perhaps the belly, that associates with it.

让这些感觉自然存在。

And let them be present.

让肩膀放松下来。

Let your shoulders be soft.

让身体两侧放松下来。

Let your flanks be soft.

让背部也放松。

Let your back be soft.

让整个躯干前面——皮肤和皮下组织——也都松软下来，像垂挂的布帘一样自然放松。

And let the whole front of your torso, the front, the skin and dermis of your torso, let it also be soft, like a kind of drapery, hanging loose.

让身体的放松容纳任何不安或情绪带来的不适。

And let the softness in your body allow any discomfort of restlessness or emotion.

让这份松软去接纳每一丝不适的痕迹。

Let the softness welcome any trace of discomfort.

就这样陪着它，别抗拒。

Let yourself just be with it.

保持静止，保持安静，安住于自己的内心，安住于自己的情绪中心，任其自然。

Being still, being quiet, resting with your own heart, your own emotion center, and letting it be.

是的，这种回归的过程，我们可以说，冥想其实就是重新回到我们的感受自我。

Yeah, so part of this homecoming, we might say that meditation can be, is also coming back to, you know, our feeling self.

其实这很美好，像其他所有哺乳动物一样，我们也会有情绪。

It's a beautiful thing actually, that we feel like many, like all other mammals, we have emotions.

情绪是我们本性的一部分，学会接纳它们，才是真正成长的表现。

They're part of our makeup and learning to allow them is a real form of growth.

好的。

Okay.

那我们慢慢从这个坐姿中出来吧。

So, let's come out of this sit.

让身体重新动起来。

Bring movement back into the body.

可以深吸一口气，再缓缓呼出来。

You might do an inhale and an exhale.

想怎么动就怎么动，随你舒服就好。

Move around any way you feel you'd like to.

太棒了！

Fantastic!

非常感谢你和我一起探索这个可能出人意料的工具，它能帮我们应对困难，化解障碍，让我们更顺利地进入冥想，踏上这条漫长的冥想之路。

Thank you so much for joining me in this little exploration of a perhaps unexpected kind of tool that will help us with our difficulties and sort of diffuse them for our pathway into meditation and along the great journey of meditation.

真的非常感谢。

Thanks so much.

下周见。

See you next week.