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

譯者: Lilian Chiu 審譯者: Shelley Tsang 曾雯海

So I would like to discuss about meditation.

我想要談的是冥想。

But first of all,

但，首先，

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

我想問各位一個很簡單的問題。

Can you see my hand?

你們看得見我的手嗎？

Yes, raise your hand.

看得到請舉手。

Audience: Yes.

觀眾：看得到。 講者：好，你們能聽見我嗎？

Yongey Mingyur Rinpoche: OK, can you hear me?

Audience: Yes.

觀眾：可以。

YMR: Yes?

講者：可以？很好。

Great.

That is the meditation.

那就是冥想。

So, finished.

結束。

My TED Talk is finished.

我的 TED 演說結束了。

(Laughter and applause)

（笑聲及掌聲）

Of course, I'm just kidding.

當然，只是開玩笑。

But in a way that is true.

但某種層面上，那的確沒錯。

Why?

為什麼？

What we call the essence of meditation is awareness.

我們會說冥想的本質是意識。

And what is awareness?

意識是什麼？

Knows what you are thinking,

知道你在想什麼、

feeling, doing, seeing, hearing.

感覺什麼、做什麼、 看到什麼、聽到什麼。

That's all.

就這樣。

So actually meditation is very easy,

所以冥想其實很容易。

but many people find it difficult.

但是，

許多人覺得它很難。

Why?

為什麼？大家對冥想有兩個誤解。

There are two misunderstandings about meditation.

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

第一個誤解是，

許多人認為冥想表示什麼都不要想。

stop thinking,

停止思考，

concentration.

專注。

Ah.

啊。

(Laughter)

（笑聲）

Shh!

噓！我在冥想，安靜點。

I'm meditating, keep quiet.

(Laughter)

（笑聲）

So the more, when you try to stop thinking

你越是試圖停止思考，

what happens, you will think more.

會怎樣？你會想更多。

So we will do a small experiment, OK?

我們來做個小實驗，好嗎？

Now, please don't think about pizza.

現在，請不要去想比薩。

(Laughter)

（笑聲）

No pizza.

不要想比薩。

No pizza.

不要想比薩。

What happened?

如何？

Did you think about pizza or not?

你們有沒有想比薩？

Yes, raise your hand.

有的請舉手。

(Laughter)

（笑聲）

I know.

我懂。

(Laughter)

（笑聲）

Actually, we don't need to stop thinking.

其實，我們不需要停止思考。

We just need to connect with awareness.

我們只需要和意識連結。

And another misunderstanding about meditation

對冥想的另一個誤解是

is what we call “blissing out.”

我們所謂的「極樂無憂」。

Looking for peace, calm, joy,

尋求平靜、安寧、喜悅、

relax.

放鬆。

(Laughter)

（笑聲）

The more you look for relax,

你越是去追求放鬆，

then peace, calm, joy, relax run away.

平靜、安寧、喜悅、 放鬆就越會跑掉。

So ...

所以……

Let me share [with] you my own experience.

讓我跟大家分享我自己的經驗。 我年輕時，恐慌發作。

When I was young, I had panic attacks.

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

雖然我是在喜馬拉雅山中出生的，

the area, the village, wonderful,

那個地區，那個村落，棒極了，

but panic followed me like a shadow.

但恐慌像影子一樣一直跟著我。

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

我好懼怕陌生人，

我無法外出見人。

And lot of storms in the Himalayan mountains,

喜馬拉雅山中有許多風暴，

thunderstorm, snowstorm.

大雷雨、大風雪。

These storms drive me crazy.

這些風暴讓我抓狅。

And when I was nine years old,

我九歲時，

I asked my father to teach me meditation.

我請我父親教我冥想。

Luckily, he was a great meditation teacher.

很幸運，他是位出色的冥想老師。

And the first thing what he said is,

他說的第一句話是：

"Don't try to fight with the panic.

「別試著對抗恐慌。

Don't try to get rid of panic."

別試著擺脫恐慌。」

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

他說：「其實，你不需要。」

為什麼？

Awareness is like sky in the mountain,

意識就像山上的天空，

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

恐慌就像山上的風暴，像雲。

And no matter how strong a storm is,

不論風暴有多強大，

it doesn't change the nature of sky.

都不會改變天空的本質。

So sky is always present, pure, calm.

所以天空永遠都在那裡， 很純淨，很平靜。

Similarly, our fundamental quality of mind, awareness

同樣的，

我們心智的基礎特性，意識，

is always present, pure, calm.

永遠都在那裡，很純淨，很平靜。

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

但問題是我們不知道 要如何和意識連結，

what we see,

我們所看見的，

only a thought, emotion, that's all.

只是一個念頭，情緒，就這樣。

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

他說，要與意識連結， 就要練習三個步驟。

The first one, we have to use an object.

第一，要用一個物體。

Support, to connect with awareness.

用來支持我們與意識的連結。

So this is one of my first meditation techniques

這是我最早向我父親學到的

that I learned from my father.

冥想技巧之一。

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

你們可以加入我， 放鬆你們身體的肌肉。

If you cannot relax, also OK, allowed.

如果你無法放鬆，也沒關係，允許。

(Laughter)

（笑聲）

And close your eyes, and please listen to sound.

閉上眼睛，

請聽這個聲音。

(Ding)

（叮）

And when you hear the sound,

當你們聽到這個聲音，

through ear and mind together ...

讓它同時通過你的耳朵和大腦……

(Ding)

（叮）

That is the meditation.

那就是冥想。

And let panic come and go.

讓恐慌來來去去。

Let pizza come and go.

讓比薩來來去去。

(Ding)

（叮）

And maybe two pizzas, three pizzas, ten pizzas.

也許兩塊比薩、 三塊比薩、十塊比薩。

As long as you remember the sound,

只要你記得這個聲音，

you can have pizza.

你就可以有比薩。

(Ding)

（叮）

(Ding)

（叮）

(Ding)

（叮）

OK, how was it?

好，如何？

Did you hear the sound?

你們有聽到那個聲音嗎？

Yes, raise your hand.

有的請舉手。

Great.

很好。那就是冥想。

That is the meditation.

Very easy.

非常容易。

Just hear, that's all.

只要聽，就這樣。

You don't have to do anything.

什麼都不用做。

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

若恐慌來了，讓它來來去去， 別在乎，聽聲音就好。

Just listen to sound.

Monkey mind comes blah, blah, blah.

猴心（不安）來了有的沒的。 讓它來來去去，聽聲音就好。

Let it come and go, just listen to sound.

So I did that.

我照做了。

But I had a big problem.

但我有個大問題，就是懶惰。

The problem is lazy.

(Laughter)

（笑聲）

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

我是個懶惰的男孩， 我喜歡冥想的概念，

but I don't like the practice of meditation.

但我不喜歡練習冥想。

So on and off like that for five years.

就這樣斷斷續續了五年。

When I was 13 years old in India,

我十三歲時，

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

有一場三年的傳統避靜即將開始。

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

我覺得我應該要參加， 因為可以治我的懶惰。

And I join.

我參加了。

The first month, wonderful, no lazy.

第一個月，很棒，沒懶惰。

Second month, lazy come back.

第二個月，懶惰回來了。

(Laughter)

（笑聲）

Now what happened?

現在如何？我的懶惰 和我的恐慌成了好朋友。

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

(Laughter)

（笑聲）

The life in the retreat becomes disaster.

避靜的生活變成了災難一場。

And I thought I should leave.

我覺得我應該要離開。

But I feel embarrassed to leave

但我沒有臉離開，

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

因為我告訴所有兒時 朋友我能做到避靜。

I don't want to lose my face.

我不想丟臉。

But if I stay,

但如果我留下，

almost three years to go.

還要待近三年。

Then I thought, what should I do?

我心想，我該怎麼辦？

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

最後，

我決定去學習如何和恐慌共存。

So now we have the second step what we call,

現在要講到第二個步驟：

actually, we can meditate everywhere,

事實上，在哪裡都能冥想，

anytime with anything.

任何時候，用任何東西都能。

So you can meditate with panic.

所以你可以用恐慌來冥想。

How do you do that?

怎麼做？

Just like listen to sound,

就如同傾聽那個聲音，

when you listen to sound,

當你傾聽那個聲音， 它就變成你冥想的支持。

sound becomes support for your meditation.

Now you're going to watch panic.

現在你得去看著恐慌。

If you see the panic, great.

如果你看見恐慌，很棒。

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

我們會說，當你看見河流 你就不在河流裡了。

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

當你看見山，你就不在山裡了。

So now awareness becomes more than panic.

現在意識變成超越了恐慌，

More than depression, stress.

超越了憂鬱、壓力、

Monkey mind, whatever.

猴心之類的。

Let them come, let them go.

讓它們來，讓它們去。

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

那是第一項益處，至於第二項益處，

there's a wisdom comes.

智慧會隨之而來。

So when you look at the panic,

當你去看著恐慌，

panic is not solid stone anymore.

恐慌就不再是堅硬的石頭了。

Panic becomes pieces.

恐慌會變成碎片。

Sensation here, frightening image, voice, background belief.

這裡是感覺、

駭人的影像、

聲音、

背景的信念。

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

如果你把其中一樣拿走， 你就找不到恐慌了。

So what I call panic becomes like shaving foam,

所以我所謂的恐慌 就變成了刮鬍泡沫，

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

看起來像是岩石，但裡面滿是泡泡。

Then three, what I call this is acceptance,

接著，第三，

我稱之為接受，

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

對自己仁慈、

愛自己、

同情自己，讓恐慌來來去去，

You let panic come and go,

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

那就是真正的接受，對吧？

So three in one:

所以，三合一：

awareness, love and compassion, wisdom.

意識、愛和同情、智慧。

Sometimes what I call buy one, get two free.

我有時會說，買一送二。

(Laughter)

（笑聲）

Big deal, right?

了不得吧？

And all this because of panic.

這些全都是因為恐慌。

So now panic becomes your teacher,

現在恐慌成了你的老師、

your best friend.

你最好的朋友。

So I did this practice and in the end,

所以我做了這個練習，

我和我的恐慌最後成了最好的朋友。

me and my panic become very good friends.

And few weeks later, panic is gone.

幾週後，恐慌不見了。

I miss my friend.

我想念我的朋友。

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

我完成了我的避靜， 它很順利，在那之後，

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

我非常渴望將這項技巧與世界分享。

So I taught meditation many places,

所以我到許多地方教冥想，

wrote three books, become bestseller,

寫了幾本書，暢銷熱賣，

and then students and become abbot of a few monasteries.

接著學生變成了幾間寺院的住持。

And what happened?

然後呢？

Kind of new ego emerged within me.

我的內在出現了新的自負。

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

我心想，喔，我得小心。

Then I decided to do something very special,

於是我決定做一件很特別的事，

what we call wandering retreat.

我們稱之為流浪避靜。

Meaning you leave everything behind,

意思就是把一切拋諸腦後，

go on the street with nothing.

到街上去，什麼都不帶。

So I decided to do that.

我決定這麼做。

In 2011, I left my monastery, my students,

2011 年，我離開了我的寺院、

我的學生、我那張舒服的好床。

my wonderful cozy bed.

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

丟下一切，走上街頭， 只帶了幾千印度盧比，

and that finished within a few weeks.

幾週之後結束。

Now I have to beg for food.

我得要乞討食物。

And I got food poisoning.

我發生食物中毒。

Vomiting, diarrhea.

嘔吐、拉肚子。

I'm alone on the street,

我獨自在街頭，

now I'm going to die.

我快死了。

Then I thought, what should I do?

我心想，我該怎麼辦？

So now we have the third step,

現在就要談到第三步，

what we call open awareness meditation.

我們稱之為開放意識冥想。

Awareness, be with itself.

意識，與它本身同在。

Sky, be with itself.

天空，與它本身同在。

Now, no need to have support.

不再需要支持。

Just be awareness itself.

成為意識本身。我做了這個練習。

I did that practice.

Then what happened?

接著如何？

My body become decayed,

我的身體衰退了， 我看不見、聽不見。

I cannot see, I cannot hear.

But my mind becomes so present,

但我的心智變得如此清楚存在，

beyond free.

超越了自由。

And I was in that state for a few hours.

我進入那個狀態好幾個小時。

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

很幸運，我沒死，我回去了。

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

我去之後，街頭變成了我的家。

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

當我看著樹，樹變成了愛之樹。

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

而吹在我臉上的風變成了 充滿喜悅的體驗。

And the rest of my retreat went very well.

剩下的避靜過程非常順利， 我從中學習了很多。

I learned a lot from my retreat.

So I like to share this open awareness meditation,

所以我想分享這種開放意識冥想，

but it is very difficult to explain.

但非常難解釋它。

But I want to do something drama.

但我想來點戲劇性的。

And this is what I learned from my father.

這是我向我父親學來的，我們會說，

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

這念珠是瘋狂的猴心，諸如此類。

blah, blah, blah, yada yada.

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

要做開放意識冥想， 什麼都不用做，人在就好。

Just be.

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

就這樣，你不需要冥想。

The sense of presence, being, but not loss.

感覺到存在，人在這裡，

但並非失去。

Be free.

自由。

Be present.

活在當下。

Thank you very much.

非常謝謝。

(Applause)

（掌聲）