#850：你内在永恒的平静——禅修大师亨利·舒克曼引导冥想

大家好，男孩女孩们，女士和老顽童们。

Hello, boys and girls, ladies and germs.

我是蒂姆·费里斯。

This is Tim Ferriss.

欢迎来到另一期《蒂姆·费里斯秀》。

Welcome to another episode of the Tim Ferriss Show.

本期是一个全新的实验，叫做‘冥想星期一’。

This episode is a brand new experiment called Meditation Monday.

这意味着，除了每周的长篇访谈外，每个星期一我都会为大家带来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.

在这四期系列节目中，你们将掌握一套禅意工具箱，专门帮助你们在日常生活中获得更大的平静、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·舒克曼之前已经两次登上我的播客。

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

他是全球仅有的几十位被授权教授所谓‘三宝禅’的导师之一，我发现这种方法特别有趣且有效，现在他将成为你们的老师。

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

我一直在使用亨利的应用程序'The Way'，每天一次，经常两次，它降低我的焦虑程度超出了我的想象。

I've been using Henry's app, The 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，您自己可以通过访问thewayapp.com/tim获得30次免费课程。

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

所以，如果您喜欢这些冥想内容——它们本身就已经很有价值——可以通过访问thewayapp.com/tim获得30次免费课程。

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 thewayapp.com/tim.

目前，请享受由亨利·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

Welcome

来到由我，亨利·舒克曼，带领的这次冥想。

to this meditation with me, Henry Shukman.

到目前为止，在这组冥想中，我们已经进行了身体扫描。

In this little set of meditation so far, we've looked at, doing a body scan.

我们探索了减少行动、甚至完全不做任何事的练习，这是一种极佳的神经系统重启方式。

We've explored the practice of doing less or even not doing anything at all as a fantastic way to reset the nervous system.

我们还探索了如何与压力共处，不是对抗或抵制它，而是接纳它。

We've also explored how to be with stress in a way that we're not kind of opposing it and fighting it, we're including it.

这种方式实际上非常有助于让我们以更耐心、更富有同情心的态度面对自己的压力。

And how helpful that can actually be in bringing us to a more patient and compassionate, approach to our own stresses.

在这次冥想中，我们将探索一个古老的禅宗教导，其内容如下。

In this meditation, we're gonna be exploring an old Zen teaching, which runs like this.

向后一步，让光向内照耀。

Take the backward step that shines the light inward.

这到底是什么意思呢？

What on earth does this really mean?

它意味着找到一种方式，退回到我们体验的核心，回到我们觉知本身的状况，回到支撑所有体验的觉知之网。

It means finding a way to rest back into the sort of heart of our experience into the very condition of our own awareness as it were into the fabric of awareness that underlies all our experience.

这听起来有点复杂，但我将引导大家通过这个禅宗的简短指引，我认为它能在任何平凡生活中展现出其有用性和帮助性——只需花一点时间抽离出来，回归内在的幸福感，那种伟大的冥想传统如禅宗所认知的、无条件的幸福感。好的。

Now that that's a bit of a mouthful, but I'm gonna be guiding us through the use of this little directive from Zen, and I think showing how useful and helpful it can be in the midst of any ordinary life, just taking a moment to disengage, to come back into an intrinsic well-being, a kind of unconditional well-being that the great traditions of meditation such as Zen know is available to us Okay.

找一个舒适的坐姿，闭上眼睛或降低视线，让双手放在让你感觉舒服的位置。

Let's get into a comfortable seated position Close your eyes or lower your gaze Have your hands where feels good for you.

可以放在膝盖上。

Could be in the lap.

可以放在大腿上。

Could be on the thighs.

让双臂完全放松。

Let your arms go completely slack.

让它们像旧绳子一样垂挂着，同时让整个身体变得柔软无力。

Let them just kinda dangle like old ropes, and actually let the whole body become floppy.

即使你只是靠着座椅、没有其他支撑地端坐，也没关系。

It doesn't matter if you're sitting upright with no support other than the seat.

只要你基本保持平衡，就可以让身体放松下来。

As long as you're somewhat balanced, you can still go floppy.

当然，如果你是仰卧或背部有支撑，可能会更容易一些。

And, of course, if you're reclining or your back is supported, it it might be easier.

让一切变得像布娃娃一样柔软。

Just let everything become like a rag doll.

头部、喉咙、肩膀、手臂、双手，全都松软下来。

Head, throat, shoulders, arms, hands, floppy.

胸部、腹部、臀部、双腿，松软下来。

Chest, belly, seat, legs, floppy.

所以整个身体实际上什么也不做，彻底释放任何需要激活身体部位的念头。

So the whole body is kind of doing nothing, really releasing any need to activate any part of the body.

休息，进入全身性的安歇。

Rest coming into body wide rest.

事实上，休息的一个隐秘秘诀是，在休息中，一种不同的觉知品质会自然浮现。

Now it's a hidden secret of rest, actually, that in rest, a different quality of awareness can emerge by itself.

这类似于休息所蕴含的深层创造可能性。

It's akin to the deeply creative possibilities of rest.

在休息与安详之中，另一种觉知的韵味会自然浮现——我们只是觉知到自身的存在，觉知到周围的环境，或许会发现，我们周围的空间中有一种宁静与平和的品质，而这种品质我们以前可能从未注意到。

That within rest and restfulness, another flavor of awareness can emerge by itself where we're simply aware of being here, aware of our surroundings, and we might find that there's a quality of quiet and stillness in the space around us that we might not have noticed.

所以禅说：退后一步。

So Zen says, take the backwards step.

现在给自己一点时间，暂时抽离一下。

Just give yourself a little window of time right now when you can disengage.

我们生活的大部分时间，都是面向前方，积极与周围的世界互动。

So much of our life, we're kind of forward facing, engaging with the world before us.

这当然没问题，但我们可以从这种状态中休息一下。

That's just fine, but we can have a break from that.

这种休息能带来深远的恢复效果。

That can be profoundly restorative.

我们只需微微后退一步，暂时脱离世界、脱离活动、脱离你的生活，就一会儿。

We just take a little microstep backward, disengage from the world, from activities, from your life just for a moment.

从你面前的世界中，轻轻接收一点东西。

Receive just a little bit from the world before you.

回到你自己内在，这个后退的一步，仿佛能照亮我们内心一种始终存在的觉知品质——一种平和的本性。

Come back into yourself, And this backward step can, as it were, illuminate a quality of awareness, a peaceful nature in ourselves that's always already here.

一种更广阔的平静、安宁与轻松，当我们给自己机会去觉察它时，它几乎会蔓延到我们的整个生活。只需通过抽离、迈出这半步后退，稍稍退回到自己内在，退回到我们本性中某个始终存在的部分——它仿佛一直存在于我们的生命中，默默承载着我们的全部生命体验。

A wider sense of peace, of calm, ease that almost seems to spread through our life when we give ourselves a chance to notice it, simply by disengaging, taking this half step backwards, this a little bit of a a falling back receding back into ourselves, into some part of us, some part of our nature that's always been here as if it's really always been present throughout our lives, somehow almost holding our life experience.

更广阔的觉知，更宽广的视角，更大的光圈，更宽广的视野。

A broader awareness, a wider lens, wider aperture, wider field of vision.

找到这种状态并不是什么特别的成就。

It's not some special accomplishment to find this.

它一直都在我们身边。

It's simply always been with us.

一种宁静的觉知。

A restful awareness.

就让自己与它一同安歇，再多停留一会儿。

Just allow yourself to rest with it, to be in it just a moment more.

这种觉知对我们而言极具恢复力，非常清新提神。

Highly restorative, very refreshing this awareness can be for us.

既是休息的状态，也是觉知的条件。

Both a state of rest and a condition of awareness at once.

仿佛这里有一种对生活的不同视角，一种不同的立足点，更宽广的视野。

Almost like there's a a different perspective on life here, a different vantage, a broader view.

某种程度上，对时间的束缚少了一点。

Somehow a little less bound by time.

一种无时间感的微妙体验可能会出现，仿佛我们刚刚从时间之流、从钟表时间的洪流中退后了一步，仅仅片刻。

A little taste of a certain flavor of timelessness might show up as if we've just stepped back from the stream of time, just for a moment, from the stream of clock time.

更亲密地与自己同在。

Being with ourselves more intimately.

是的。

Yeah.

谢谢。

Thank you.

那么，让我们轻轻地从冥想中出来。

So let's gently come out of the meditation.

让自己稍微动一动，也许可以轻轻摇晃上半身，活动一下手指和脚趾，睁开眼睛，抬高视线。

Let yourself move a little bit, perhaps swaying the upper body, wiggling fingers and toes, opening the eyes, raising the gaze.

深吸一口气，再缓缓呼出，环顾四周，让我们现在正式结束这次冥想。

Have a deeper inhale and exhale and look around you and let's yeah close this meditation now.

我希望你们发现这次或任何其他冥想都能成为在日常生活中随时使用的有效方法，无论是在一天开始、结束，还是在任何中间时刻。

I hope you find this or any of the other meditations a really helpful intervention to deploy at any time in the course of your daily life at the beginning of the day, at the end of the day, or any point in the course of the day.

非常感谢你们与我一起参与，祝你们余下的时光非常美好。

Thank you very, very much indeed for joining me, and I wish you a very fine rest of your day.

谢谢。

Thank you.