#846：允许无所事事——与禅宗大师亨利·舒克曼的引导冥想

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，每个星期一我都会带你们做一段大约十分钟的冥想，帮助你们度过接下来的一周。

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，你们将掌握一套禅修工具，专门用来提升日常生活的平静、安宁与效率。

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，接下来就由他来带领你们。

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.

我一直在用亨利的这款叫Way的应用，每天一次，经常两次，它减轻我的焦虑程度比我想象的还要大。

I've been using Henry's app, Way, once, often twice a day, 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.

所以，如果你喜欢这些冥想内容——它们本身就已经很有价值了——可以通过访问 thewayapp.com/tim 免费领取30次课程。

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 the wayapp.com/tim.

在接下来的时间里，请尽情享受亨利·舒克曼带来的这次冥想周一。

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

欢迎再次参与由我，亨利·舒克曼，带领的冥想。

Welcome to another meditation with me, Henry Shukman.

冥想能带给我们的帮助有太多方式了。

There are so many ways that meditation can help us.

有无数种技巧、方法和路径，每一种都能为我们带来某些东西。

There are tons of different techniques and methods and approaches, and all of them have something to offer us.

但同时，也有一条冥想之路，重点不在于运用什么技巧或方法，而在于学会彻底放下，什么都不做，只是回归到我们每个人与生俱来的那份内在的平静与安宁——只是我们平时很少去触碰它。

But at the same time, there is a meditative path that's about doing less, not so much about deploying a method or a technique as simply about learning to kind of drop everything, to not be doing anything, and to be coming back to an intrinsic, peaceful well-being that we all have as part of our very nature, but we're not very used to tapping into it on the whole.

在这次冥想中，我们会去探索这一点，看看能不能稍微体会到那种‘不做什么’，或者至少是‘少做一点’的冥想所带来的奇妙感受。

And in this meditation, we're gonna be exploring that and seeing if we can get a taste of it and the taste of the wonder of meditation as a kind of non doing or at least as a doing less.

现在，找一个舒服的坐姿。

So let's come into a comfortable seated position.

让你的双手自然地放在膝盖上或大腿上，身体也调整到最放松的状态。

I invite you to get your hands arranged where they can be very relaxed in the lap or on the thighs Get your body arranged comfortably.

坐在椅子上挺直身子完全可以，但如果你的脊背没有支撑，就尽量保持平衡，让头部大致位于臀部正上方，耳朵在肩膀上方，肩膀在髋部上方。

It's fine to be sitting upright in a chair, but if you're not having your spine supported, then try to be balanced so your head is approximately over your seat, and ears over shoulders, and shoulders over hips.

接下来，念一首短诗，帮我们进入状态。

A short poem to bring us in.

让宁静自然到来。

Let the quiet come.

让宁静自然到来。

Let the quiet come.

什么都别做。

Don't do anything.

就让它来吧。

Just let it come.

它会自然涌来的。

It will flow in by itself.

你一直等待的那股潮水。

The one tide you've always been waiting for.

它就要来了。

It's coming.

空气已经感知到了，静止了。

The air has sensed it and gone still.

墙壁、地板、窗户，都知道它只差一口气了。

The walls, the floor, the windows, they already know it's just one breath away.

就让它来吧。

Let the quiet come.

安静下来。

Be still.

等等。

Wait.

什么都别做。

Don't do a thing.

说到这里，让我们放下必须做点什么、必须完成冥想的念头。

So on that note, let's set down a need to do, a need to perform our meditation.

相反，我们只需让觉知自然浮现。

On the contrary, we just let meditative awareness come by itself.

如果你还没闭上眼睛，现在就闭上；如果你更喜欢那样，也可以垂下视线，只是静静地觉察当下这一刻的宁静，从一天的忙碌中抽离出来。

So I invite you to close your eyes if if you haven't already closed them, or lower the gaze if you prefer that, And just come into awareness of this moment of being still and of unplugging from the activities of your day.

这是一种休憩，一个避风港，是你内心深处可以随时回归的绿洲——一种内在的平静，它其实一直都在，只等你安静下来，让整个身心彻底放松。

This is a kind of respite, a refuge, a sort of oasis that you can come back to in yourself, in your very own experience, an inner peace that's actually here waiting for all of us just by being still and being quiet and letting our whole system power down.

让整个系统进入一种休眠状态，一种安适与轻松，只要我们放下待办清单、放下计划、放下各种事务，这种状态自然就在那里。

Letting our whole system go into a a kind of idle, a restfulness, an ease that's simply here when we detach, unattach from the to do list, our agenda, our activities.

等这段宁静过后，那些事依然会在原地等你，一点问题都没有。

They'll be waiting for us to pick up again, no problem, after this little spell of quiet.

感受一下你的身体，感受它的宁静，留意一下，此刻有没有一种安静的存在？

So sensing your body, sensing its stillness, and just noticing, is there a kind of quiet that's present?

你能尝到自己觉知的质感吗？

Can you taste the quality of your own awareness?

当身体被邀请进入宁静时，你能感受到一种放松吗？

Can you sense a certain restfulness in your body as it's invited into stillness.

给自己留一小段空闲时间，什么都不用做，是什么感觉？

What's it like to grant yourself a little window, a little pocket of time where you don't have to do anything?

这里允许你什么都不做，暂时放下所有行动。

Where it's actually endorsed to do nothing, to let go of doing just for a little bit.

这其实是个重新调整、恢复精力的机会，因为少做，反而能充好电。

It's an opportunity actually to reset, to restore ourselves, to recharge because we're doing less.

这也是我们回归本真的时刻，回到那个一直深藏在我们内心、耐心等待被发现的部分。

It's also a time when we come back to something a little more fundamental in who we are, a kind of return to something that we've been, that's been an inner innermost part of our being all along that's still here kind of patiently waiting to be recognized.

再稍等一会儿，什么都不做，只是静静地存在着。

Just a moment more of not doing, of just being, quietly being.

现在让我们轻轻活动一下脚和脚趾，还有手和手指。

Let's bring a little movement into the feet and the toes, to the hands and fingers.

把视线抬起来，睁开眼睛。

Let's raise the gaze, open the eyes.

稍微环顾一下你周围的环境。

Have a little look around you, the space that you're in.

如果感觉舒服，也可以伸个懒腰。

Have a little stretch if that feels supportive and nice.

很好！

Great!

非常感谢你和我一起进行这次冥想，下次我们将探讨如何应对压力。

Thank you very much again for joining me in this meditation Next time we're going to be exploring how to work with stress