How to Tap into Your Awareness | Yongey Mingyur Rinpoche | TED

翻译人员: lulu huang 校对人员: Lexi Ding

So I would like to discuss about meditation.

我想要和你们讨论一下冥想。

But first of all,

但首先，

I'd like to ask you a very simple question.

我想问你们一个非常简单的问题。

Can you see my hand?

你们能看见我的手吗？

Yes, raise your hand.

如果能看到，那就举起你们的手。

Audience: Yes.

观众：能看到。

Yongey Mingyur Rinpoche: OK, can you hear me?

咏给‧明就仁波切：好的， 你们能听到我的声音吗？

Audience: Yes.

观众：能听到。

YMR: Yes?

咏给‧明就仁波切：能听到？

Great.

很好。

That is the meditation.

这就是冥想。

So, finished.

所以，结束了。

My TED Talk is finished.

我的TED演讲结束了。

(Laughter and applause)

（笑声和掌声）

Of course, I'm just kidding.

当然，我只是在开玩笑。

But in a way that is true.

但是在某种程度上，那就是冥想。

Why?

为什么呢？

What we call the essence of meditation is awareness.

我们总说冥想的本质是意识。

And what is awareness?

但意识又是什么呢？

Knows what you are thinking,

意识就是知道自己在想什么、

feeling, doing, seeing, hearing.

感受什么、做什么、看什么和听什么。

That's all.

就这些。

So actually meditation is very easy,

所以说，实际上冥想非常简单，

but many people find it difficult.

但很多人觉得它很难。

Why?

为什么呢？

There are two misunderstandings about meditation.

因为关于冥想有两个误解。

So the first is many people think meditation means, think of nothing,

第一个就是很多人认为 冥想意味着什么也不想，

stop thinking,

停止思考，

concentration.

聚精会神。

Ah.

哈。

(Laughter)

（笑声）

Shh!

嘘！

I'm meditating, keep quiet.

我正在冥想，保持安静。

(Laughter)

（笑声）

So the more, when you try to stop thinking

但你越是努力不去想，

what happens, you will think more.

你想的就会越多。

So we will do a small experiment, OK?

我们来做一个小实验，好吗？

Now, please don't think about pizza.

现在，请不要想披萨。

(Laughter)

（笑声）

No pizza.

别想披萨。

No pizza.

别想披萨。

What happened?

发生了什么事？

Did you think about pizza or not?

你有没有想披萨？

Yes, raise your hand.

如果有的话，请举手。

(Laughter)

（笑声）

I know.

我就知道。

(Laughter)

（笑声）

Actually, we don't need to stop thinking.

实际上，我们并不需要停止思考。

We just need to connect with awareness.

而是要和意识建立联系。

And another misunderstanding about meditation

关于冥想的另一个误解

is what we call “blissing out.”

是我们所说的“极乐状态”。

Looking for peace, calm, joy,

就是寻求一种安宁、平静、快乐

relax.

和放松的状态。

(Laughter)

（笑声）

The more you look for relax,

你越是想放松，

then peace, calm, joy, relax run away.

就越不能安宁、平静、快乐和放松。

So ...

所以……

Let me share [with] you my own experience.

我来给你们分享一下我自己的经历。

When I was young, I had panic attacks.

我小时候有恐慌症。

Although I was born right in the middle of the Himalayan mountains,

虽然我出生在喜马拉雅山

the area, the village, wonderful,

中部一个美丽的村庄里,

but panic followed me like a shadow.

但是恐慌就像影子一样跟随着我。

And I have so much fear [of] strangers, I cannot go out and meet people.

我很害怕陌生人，不敢出去见人。

And lot of storms in the Himalayan mountains,

而且喜马拉雅山地区有很多暴风雨，

thunderstorm, snowstorm.

雷暴和暴风雪之类的。

These storms drive me crazy.

这些风暴简直快要把我逼疯了。

And when I was nine years old,

在我九岁的时候，

I asked my father to teach me meditation.

我让我的爸爸教我冥想。

Luckily, he was a great meditation teacher.

幸运的是，他是一个很好的冥想老师。

And the first thing what he said is,

他教给我的第一件事情是，

"Don't try to fight with the panic.

“不要试图与恐慌对抗。

Don't try to get rid of panic."

也不要试图摆脱恐慌。”

"And actually," he said, "you don't have to." Why?

他说：“实际上也没必要。”为什么？

Awareness is like sky in the mountain,

因为意识就像山里的天空，

and the panic is like storm in the mountain, like cloud.

而恐慌就像山里的风暴、乌云。

And no matter how strong a storm is,

无论风暴有多强，

it doesn't change the nature of sky.

都不会改变天空的本质。

So sky is always present, pure, calm.

所以天空会一直存在，纯洁且宁静。

Similarly, our fundamental quality of mind, awareness

同理，意识——我们思想的基本品质

is always present, pure, calm.

也会一直存在，纯洁且宁静。

But the problem is we don't know how to connect with awareness,

但问题是我们不知道 怎样和意识建立联系，

what we see,

我们所能感受到的，

only a thought, emotion, that's all.

只有想法和情感。

So he said, there are three steps of practice to connect with awareness.

所以他说，和意识建立联系 有三个修行步骤。

The first one, we have to use an object.

第一步，我们需要借助一个物体。

Support, to connect with awareness.

一个能够和意识建立联系的支持物。

So this is one of my first meditation techniques

这是我从父亲那里学到的

that I learned from my father.

第一个冥想技巧。

So you can join and you can relax your muscles in your body.

你们也可以加入，放松全身肌肉。

If you cannot relax, also OK, allowed.

如果你放松不下来， 没关系，也是可以的。

(Laughter)

（笑声）

And close your eyes, and please listen to sound.

闭上眼睛，倾听声音。

(Ding)

（叮）

And when you hear the sound,

如果你能听到声音，

through ear and mind together ...

那说明你的意识和听觉建立了联系……

(Ding)

（叮）

That is the meditation.

这就是冥想。

And let panic come and go.

不用管恐慌。

Let pizza come and go.

也不要理披萨。

(Ding)

（叮）

And maybe two pizzas, three pizzas, ten pizzas.

或许两个披萨、三个披萨、十个披萨。

As long as you remember the sound,

只要你能注意到这个声音，

you can have pizza.

你想披萨也没关系。

(Ding)

（叮）

(Ding)

（叮）

(Ding)

（叮）

OK, how was it?

怎么样？

Did you hear the sound?

你们听到声音了吗？

Yes, raise your hand.

听到的请举手。

Great.

很好。

That is the meditation.

这就是冥想。

Very easy.

非常简单。

Just hear, that's all.

就只是听，就这样。

You don't have to do anything.

你不需要做任何事情。

So if panic comes, let panic come and go, don't care.

即使你感到恐慌， 不用管它，不用在意。

Just listen to sound.

就只听声音。

Monkey mind comes blah, blah, blah.

猴子思维（脑海中塞满 各种想法的状态）产生了。

Let it come and go, just listen to sound.

不用理会，只听声音。

So I did that.

我就是那样冥想的。

But I had a big problem.

但我还有一个大问题。

The problem is lazy.

问题就是我很懒。

(Laughter)

（笑声）

I'm lazy boy, I love the idea of meditation,

我是一个懒小孩，虽然我喜欢冥想，

but I don't like the practice of meditation.

但我不喜欢练习冥想。

So on and off like that for five years.

所以我断断续续学了五年。

When I was 13 years old in India,

当我 13 岁的时候，在印度，

there's traditional three-year retreat going to start.

有一个为期三年的传统静修即将开始。

I thought I should join this because it's good for my laziness.

我觉得我应该加入， 因为它能帮我克服懒惰。

And I join.

然后我加入了。

The first month, wonderful, no lazy.

第一个月，很棒，我没偷懒。

Second month, lazy come back.

但第二个月，我又变懒了。

(Laughter)

（笑声）

Now what happened?

然后怎么样了呢？

My lazy and my panic, they two become good friends.

我的懒惰和恐慌， 它们俩成了好朋友。

(Laughter)

（笑声）

The life in the retreat becomes disaster.

静修期间的生活就变成了灾难。

And I thought I should leave.

然后我觉得我应该离开。

But I feel embarrassed to leave

但是离开会让我感到很尴尬，

because I told all my childhood friends that I can do the retreat, you know.

因为我对我所有的伙伴们说 我一定能完成静修。

I don't want to lose my face.

我不想丢脸。

But if I stay,

但如果我留下，

almost three years to go.

那就还要再待将近三年。

Then I thought, what should I do?

那时我想，我该怎么办？

In the end, I decided to learn how to live with the panic.

最后，我决定学习和恐慌共处。

So now we have the second step what we call,

那么现在就到了我们所说的第二步，

actually, we can meditate everywhere,

实际上，我们可以随时随地

anytime with anything.

借助任何东西进行冥想。

So you can meditate with panic.

因此你也可以在恐慌时冥想。

How do you do that?

你该怎么做呢？

Just like listen to sound,

就像听声音一样，

when you listen to sound,

如果你能够听到声音，

sound becomes support for your meditation.

声音就成为你冥想的支持物了。

Now you're going to watch panic.

然后你就可以直面恐慌了。

If you see the panic, great.

如果你能感受到恐慌，很好。

What we call, when you see the river, you're out of the river.

这就是我们所说的， 看见河时，你在河之外；

When you see the mountain, you're out of the montain.

看见山时，你在山之外。

So now awareness becomes more than panic.

所以你当下的意识 已经在恐慌之外了，

More than depression, stress.

已经在抑郁和压力之外了。

Monkey mind, whatever.

猴子思维，不管是什么，

Let them come, let them go.

不用理它们。

So that is the first benefit and second benefit of what we call,

这就是我们所说的 前两步修行的好处，

there's a wisdom comes.

智慧降临了。

So when you look at the panic,

当你看向恐慌的时候，

panic is not solid stone anymore.

恐慌就不再坚如磐石，

Panic becomes pieces.

而是变成了碎片。

Sensation here, frightening image, voice, background belief.

这里的感觉、吓人的图像、 声音、背景信念。

And if you take one of these away, you cannot find panic.

如果你能去除其中的一个， 你就不会恐慌了。

So what I call panic becomes like shaving foam,

所以我觉得的恐慌就像剃须泡沫，

looks like a piece of rock but inside full of bubbles.

看起来像块儿石头， 但其实里面都是泡沫。

Then three, what I call this is acceptance,

我称之为接纳的三种感情，

like self-kind, self-love, self-compassion.

自我友善、自爱、自我慈悲。

You let panic come and go,

你不需要去理会恐慌，

that's the real acceptance, isn't it?

这才是真正的接纳，不是吗？

So three in one:

因此这三者合起来就是：

awareness, love and compassion, wisdom.

觉知、爱与慈悲、智慧。

Sometimes what I call buy one, get two free.

有时我称之为买一送二。

(Laughter)

（笑声）

Big deal, right?

很划算，对吧？

And all this because of panic.

而这一切都是源于恐慌。

So now panic becomes your teacher,

所以让恐慌成为你的老师，

your best friend.

你最好的朋友。

So I did this practice and in the end,

所以我做了这个修行之后，

me and my panic become very good friends.

我和恐慌成为了好朋友。

And few weeks later, panic is gone.

再然后没过几周，恐慌消失了。

I miss my friend.

我想念我的朋友。

And I finished my retreat, my retreat went very well.

并且我不仅完成了静修，还完成的很好。

And after that I have been eager to share this wonderful technique with the world.

从那以后，我一直渴望 把这种奇妙的技术分享给全世界。

So I taught meditation many places,

所以我在很多地方教授冥想，

wrote three books, become bestseller,

我还写了三本书，成了畅销书作者，

and then students and become abbot of a few monasteries.

还有教学生，在一些修道院做住持。

And what happened?

然后怎样了呢？

Kind of new ego emerged within me.

一种新的我执产生了。

I thought, oh, I have to watch out, this so.

我想，哦，我要小心了。

Then I decided to do something very special,

然后我决定做一些特别的事情，

what we call wandering retreat.

我们称之为流浪静修。

Meaning you leave everything behind,

这意味着你要放下一切，

go on the street with nothing.

一无所有地在街上流浪。

So I decided to do that.

我决定那样做。

In 2011, I left my monastery, my students,

2011 年，我离开了 修道院、我的学生、

my wonderful cozy bed.

和我那柔软舒适的床。

Everything, and got on street with only a few thousand Indian rupees,

放下一切，只带了 几千印度卢比就上路了，

and that finished within a few weeks.

那些钱没用几周就没了。

Now I have to beg for food.

于是我不得不化缘。

And I got food poisoning.

然后食物中毒了。

Vomiting, diarrhea.

上吐下泻。

I'm alone on the street,

我独自一人在街上，

now I'm going to die.

感觉自己快死了。

Then I thought, what should I do?

然后我想，我该怎么办？

So now we have the third step,

现在我们来到了第三步，

what we call open awareness meditation.

我们称之为开放意识冥想。

Awareness, be with itself.

意识，就只是意识。

Sky, be with itself.

天空，就只是天空。

Now, no need to have support.

现在，不需要支持物了。

Just be awareness itself.

只需要意识就可以了。

I did that practice.

我做了这种练习。

Then what happened?

然后怎么样了？

My body become decayed,

我的身体封闭了，

I cannot see, I cannot hear.

我看不见，也听不到。

But my mind becomes so present,

但我的意识还存在，

beyond free.

超脱了。

And I was in that state for a few hours.

我在那种状态中持续了几个小时。

Luckily, I didn't die, I come back.

幸运的是，我没死，我又活过来了。

So when I come back, the street becomes like my home.

我活过来之后，我觉得 这条街就像是我的家。

When I look at a tree, tree becomes like tree of love.

当我看向一棵树， 那棵树就成了爱之树。

And the wind blows to my face become a joyful experience.

风吹到我脸上也成了一种欣喜的体验。

And the rest of my retreat went very well.

在那之后的静修进行得非常顺利。

I learned a lot from my retreat.

我也从静修中学到了很多。

So I like to share this open awareness meditation,

所以我想分享这种开放意识冥想，

but it is very difficult to explain.

但它很难解释清楚。

But I want to do something drama.

所以我想用戏剧化的方式展示。

And this is what I learned from my father.

这是我从父亲那里学到的。

So what we call, this mala is the crazy monkey mind,

我们把这个线珠当作疯狂的猴子思维，

blah, blah, blah, yada yada.

如此如此，这般这般。

And the open awareness meditation means you don't have to do anything.

开放意识冥想意味着 你不需要做任何事情。

Just be.

只去感受。

That's all, and you don't need to meditate.

这就够了，你不需要去冥想。

The sense of presence, being, but not loss.

觉察存在，体验，但不迷失。

Be free.

意识自由。

Be present.

关注当下。

Thank you very much.

谢谢。

(Applause)

（掌声）