3. Deep meditation could improve your gut health
and help with depression and anxiety
L’oreal Thompson Payton Jan. 16, 2023
• In the study, researchers analyzed the blood and stool samples of nearly
40 Tibetan Buddhist monks from three temples and compared them to
samples from 19 secular residents in neighboring areas.
40 位法師和19位在家人、 研究者分析了血液和糞便樣本。
• The monks in this study had been practicing Tibetan Buddhist meditation
for at least two hours a day for between three and 30 years.
這40位法師已經明天打坐兩小時、修了3年至30年之間。
https://fortune.com/well/2023/01/16/deep-meditation-gut-
health/?fbclid=IwAR3lsUTJzSZKcB__2XvSOSidowp9FGxxl6rl60OILPdPSJjTwREJmP7byKo
4. oThe monks’ gut microbes have been linked to a lower risk of anxiety,
depression and cardiovascular disease due to the connection between
our gastrointestinal tract and central nervous system, or gut-brain axis.
這些法師的腸道微生物與較低的焦慮、抑鬱和心血管疾
病風險有關、由於我們的胃腸道和中樞神經系統之間的
聯繫;或稱呼「腸腦軸。」
oThese results suggest that long-term deep meditation may have a
beneficial effect on gut microbiota, enabling the body to maintain an
optimal state of health.
這些結果表明,長期深度禪修可能對腸道微生物群產生
有益影響,使身體保持最佳健康狀態。
https://www.buddhistdoor.org/news/研究:禪修可以改變腸道微生物,促進健康?
/?fbclid=IwAR1dMR1Uqs5LOi7uXflyR-HeZJMynyWdcd1JfVQQKgdp-Cvsps3sYyvmYUk
10. 第五章
處理憤怒和厭惡
o處理憤怒、厭惡、負面情緒的書有幾十本。
oDuring meditation, I keep thinking of all the bad things I
have done. I feel terrible. I feel awful.
作者:禪修時, 我一直在想我做過的所有壞事。 我感覺
很糟糕。 我感覺糟透了。
oU Pandita (1921-2016) 緬甸著名法師:
oYou are finally seeing the truth about yourself?
你終於看到了關於你自己的真相?
oStop thinking about it.
別想了。
12. oWe experience aversion through a host of afflictions-anger,
fear, guilt, impatience, grief, disappointment, dejection,
anxiety, despair.
我們通過一系列的煩惱——憤怒、恐懼、內疚、不耐煩、
悲傷、失望、沮喪、焦慮、絕望——來體驗厭惡。
oBecause hatred and aversion are the opposite of the state of
love, they are considered “the far enemy of metta.”
因為仇恨和厭惡是愛的對立面,它們被認為是“慈心的
遠敵”=>很細微的阻礙-->撕裂我們--》令我們做錯事。
13. oThe force of aversion manifests in two primary ways.
厭惡的力量以兩種主要方式表現出來。
1. One is outflowing such as anger or rage--> powerful and
expressive.
一種是憤怒或怒火等外流很強大和表現的。
2. We also experience aversion in a held-in way: grief, fear,
disappointment, and despair->frozen and paralyzing.
我們也會以一種壓抑的方式體驗到厭惡:悲傷、恐懼、失
望和絕望 凍結//不動的和癱瘓。
14. oAversion toward ourselves: guilt.
對自己的厭惡:內疚。
oWhen we feel guilty, we have little or no energy for
transformation.
當我們感到內疚時,我們幾乎沒有或根本沒有改變的能
量。
oBy contrast, remorse is a state of recognition.
相比之下,後悔是一種認可的狀態。
oWe realized that we did something unskillful and feel the
pain.
我們意識到我們做了一些不善的事情並感到痛苦。
15. oWhen one is motivated by guilt or grief, one’s own pain
takes center stage.
當一個人受到內疚或悲傷的驅使時,他自己的痛苦就會
佔據中心位置(憤怒也一樣)。
oOne may lose consideration of what somebody else may
actually need.
一個人可能會忽略其他人可能真正需要的東西。
16. oThrough meditation, we can see anger, guilt, or grief arising
in the mind as forces that come and go.
通過禪修,我們可以看到心中生起的憤怒、內疚或悲傷
是來來去去的力量。
oAversion is like a rainstorm, arising and passing away.
厭惡就像一場暴風雨,生起又滅去。
oIt is not I, not me, not mine. 這不是我,不是我,不是我的
oIn this recognition of emptiness, we look at other beings and
see ourselves.
在這種對空性的認識中,我們看著其他眾生,也看到自
己。
oThis is the birth of metta. 這是慈心的誕生//生起。
17. oSelf-hatred impedes your practice.
自我憎恨會阻礙你的修行。
oDalai Lama: we all have the potential for enlightenment. We
should not think we are worthless.
達賴喇嘛:我們都有覺悟的潛力。 我們不應該認為我們
一文不值。
oAnger is such a grievous state because it means the death of
the possibility of love in that moment.
憤怒是一種如此悲傷的狀態,因為它意味著在那一刻愛
的可能性的死亡。
18. oIn spiritual practice, we open to everything that arises,
recognize, acknowledge, and accept everything we feel.
在心靈修行中,我們對心裡一切生起的狀態敞開心扉,
認識、承認並接受我們所感受到的一切。
oDo not repress them 不要打壓這些不善的心狀態
20. oWhen we suppress thoughts and emotions, we push them out
of conscious awareness. 當我們壓抑思想和情緒時,我們
將它們從意識中推出。
oThe more we try to force our thoughts or emotions away, the
stronger they become. 但是,我們越是試圖強迫自己的思
想或情緒離開,它們就會變得越強烈。Intrusive 心受到
打擾的;可以算是暫時性。
oRepression is a defense mechanism in which people push
difficult or unacceptable thoughts (traumatic memories) out
of conscious awareness. 鬱積是一種防禦機制,人們通過
這種機制將困難的或不可接受的想法 (創傷記憶) 趕出有
意識的意識//就是在無識裡。Unconscious mind。長期性。
https://www.psychologytoday.com/us/basics/repression
21. oMental struggles such as stress, anxiety, and depression.
會引起種種精神問題,如壓力、焦慮和抑鬱。
oSigmund Freud (1856-1939): These patients could be
treated, he believed, by recalling repressed experiences into
consciousness and confronting them in therapy.
西格蒙德。弗洛伊德: 心理學家、精神分析學家、哲學家,
精神分析的創始人。
他相信,可以通過將壓抑的經歷回憶到意識中並在治療
中面對它們來治療這些患者。
23. oRecognizing aversion or anger in the mind as transitory is
very different from identifying with them as being who we
are, and acting on them.
認識到心中的厭惡或憤怒是短暫的,這與認同他們是我
們自己並採取行動是截然不同的。
oAnger is a very complex emotion, with a lot of different
component.
憤怒是一種非常複雜的情緒,有很多不同的成分。
oThere are strands of disappointment, fear, sadness, all woven
together.
失望、恐懼、悲傷交織在一起。
24. oIf emotions and thoughts are taken as a whole, anger appears
as one solid thing.
如果把情緒和念頭作為一個整體來看待,憤怒就顯得是
一件實實在在的事情。
oBut if we break it down and see its various aspects, we can
see the ultimate nature of this experience.
但是,如果我們將它分解並看到它的各個方面,我們就
能看到這種體驗的究竟本質。
oWe can see that anger is impermanent, and it arises and
passes away like a wave that comes and goes.
我們可以看到憤怒是無常的,它像波浪一樣生起滅去。
25. oAnger: unsatisfactory, empty of a “self,” incredible energy,
arises due to conditions.
憤怒:苦,無我, 難以置信的能量,因緣而生。
oThe Buddha: “Anger, with its poisoned source and fever
climax, murderously sweet, that you must slay to weep no
more.”
佛陀:「憤怒,帶著它的毒源和狂熱的高潮,甜美得讓
人窒息,你必須殺死它才能不再哭泣。」
oBuddhist psychology: the characteristic of anger is
savageness.
佛教心理學: 憤怒的特徵是野蠻。
26. oThe function of anger burns up its own support, like a forest
fire.
憤怒的作用就像森林大火一樣燒毀了自己的支持。
o佛教有句話說:「嗔火能燒功德林。」
o「一念瞋心起,百萬障門開。」
28. oPractice forgiveness: to release deeply held aversion for
ourselves and others.
練習寬恕:釋放對自己和他人根深蒂固的厭惡情緒。
oForgiveness has the power to ripen forces of purity such as
love, and affirms the qualities of patience and compassion.
寬恕有能力成熟純潔的力量,例如愛,並肯定耐心和悲
心的品質
oIt creates the space for renewal, and a life free from bondage
to the past.
它創造了 (心裡) 更新的空間,以及擺脫過去束縛的生活。
29. oWhen we are held prisoner by our past actions, or the actions
of others, we cannot live fully in the present moment.
當我們被過去的行為或他人的行為所束縛時,我們就無
法充分活在當下。
oThe resentment and pain close our hearts and narrow our
world.
怨恨和痛苦封閉了我們的心,縮小了我們的世界。
oForgiveness is not to force anything, pretend anything, or
forget our mistakes or other’s mistakes.
寬恕不是強迫任何事情,假裝任何事情,或忘記我們或
他人的錯誤。
30. oIt is out of compassion that we create the conditions for an
unobstructed love, which can dissolve separation and relieve
us of the burns of guilt and outrage.
出於悲心,我們為無障礙的愛創造了條件,這種愛可以
化解分離,減輕我們內疚和憤怒的灼燒。
oForgiveness does not mean condoning a harmful action,
denying injustice, or suffering.
寬恕並不是縱容有害行為、否認不公正或痛苦。
oIt is an inner relinquishment of guilt or resentment.
這是內在的內疚或怨恨的放棄。
31. oForgiveness enables us to accept what we can accept and
leads to a sense of psychological and spiritual wellbeing.
寬恕使我們能夠接受我們可以接受的東西,並帶來心理
和精神上的幸福感。
oIt is a process. 這是一個過程。
oReflect on many afflicted emotions: shame, anger, betrayal,
confusion, or doubt. 反思許多痛苦//負面的情緒:羞愧、
憤怒、背叛、困惑或懷疑。
oAllow them to arise without judging them 允許它們出現而
不判斷它們
32. oRecognize them as natural occurences
將它們識別為自然事件
oThen gently return your attention to forgiveness practice
然後輕輕地將注意力轉移到寬恕練習上
o練習寬恕有三方面:寬恕曾經傷害我們的人、被我們傷
害的人請他們寬恕我們、寬恕自己。
33. 寬恕禪修
請受害者寬容我 Asking people I hurt for their
forgiveness
禪修時,默念這段文:
o“If I have hurt or harmed anyone, knowingly or
unknowingly, I ask for your forgiveness.”
如果我有意或無意地傷害或擊傷了任何人,我請求你的
寬恕。
oIf different people, images, or scenarios come up, release the
burden of guilt and ask for forgiveness: “I ask for your
forgiveness.”
如果出現不同的人、圖像或場景,釋放內疚的負擔並請
求原諒:“我請求你的寬恕。”
34. 寬恕禪修
寬容曾經傷害我的人 Forgiving people who
hurt you
禪修時,默念這段文:
o“If anyone has hurt or harmed me, knowingly or
unknowingly, I forgive them.”
“如果有人有意或無意地傷害或擊傷了我,我寬容他們”
oWhen different images or persons come to mind, continue
the recitation, “I forgive you.”
當心裡出現不同的圖像或人物時,繼續背誦“我會寬容
你。”
35. 寬恕禪修
寬容自己 Forgiving yourself
禪修時,默念這段文:
o“For all of the ways I have hurt or harmed me, knowingly or
unknowingly, I offer myself forgiveness.”
對於我有意或無意地傷害或擊傷我的所有方式,我願意
寬容自己。
oWhen different images or actions come to mind, continue the
recitation, “I forgive myself.”
當心裡出現不同的畫面或動作時,繼續念誦“我寬容
你。”