痊愈身心的觉察(3)：感受

AWARENESS OF FEELINGS

对感受的觉察

The art here is to learn to notice in the body how feelings (pleasant, painful or neutral) actually feel like. Again, you stay with the actual experience, not with the thoughts arising from it. This means that you don’t engage in the inner narrative about those feelings, (e.g., ‘Ah, this is nice, I hope it will continue’, or, ‘No. Not this again, I want this to stop’.) Simply notice the feelings that give rise to certain volitions and even ‘stories’. When narratives arise, let go of them.

这里的艺术是学着留意身体的感受（愉快的、痛苦的或模糊的）实际是怎么样的。同样的，你停留在实际的体验，而不是其引发的想法。这意味着你不纠缠于对那些感受的内部评论（例如：“啊，这种感觉很好，我希望它继续”；或“不，不要这个，我要它停止”。）只是留意感受——它们引发了某些意愿甚至“故事”。当出现内部评论，放开它们。

How the body feels

身体是怎样的感受

First be aware of the immediate sensations in the body (e.g., cold-warm, hard-soft, tense-relaxed, etc.). Then notice how these sensations actually feel (i.e., pleasant, painful, or neutral). Start with your toes and work up to your head (or, if you prefer, from the head downward).

首先留意身体当下的感受（例如，冷-温；硬-软；紧张-放松等）。接着体会这些感受实际的感觉（也就是：愉快的、痛苦的或模糊的）。从脚趾开始逐渐上升到头部（或者，如果你喜欢，可以从头部开始往下）。

Notice where in the body you experience pleasant feelings, unpleasant or less pleasant ones, and where your feelings are fairly neutral or indistinct. Simply notice them all with open awareness and without reacting to them. If thoughts or stories come up, let go, and attend to the feelings.

留意在身体的哪些部位，你体会到愉快的、不愉快的，或较为轻微的快乐，以及哪些部位你体会到模糊的或不太清楚的感觉。只是以开放的心态留意它们，而不做反应。如果出现想法或故事，放开它们，继续留意实际的感受。

At the end, spend five minutes watching the breath. Allow the breath to be completely natural. How does it feel to breath in and out?

最后，花5分钟时间观察呼吸。允许呼吸完全的自然。呼气和吸气是怎样的感受呢？

Giving space to pleasant feelings

给快乐的感受空间

Emphasize pleasant feelings in your experience. Start scanning through the body: when you notice a pleasant feeling, (e.g. the warmth of the body, etc.) dwell on that for a while. The feeling of pleasure may be quite mild—simply attend to it with openness and notice how the feeling may change. Don’t hold on to the pleasantness, let it come and go. Simply enjoy. Relax into it.

侧重于你体验中的愉快感受。开始扫描身体：当你体会到愉快的感觉（例如身体的温暖），给点时间体会它。愉快的感觉也许十分微弱——只是以开放的心态留意它，并注意感受的变化。不要执着于那种快乐，让它来去自如。只是享受。在其中放松。

Then see if you can take pleasure in the breath, feeling how it calms and comforts the body. Allow yourself to discover the beauty of the breath.

接着看看你能否在呼吸中找到乐趣，体会它如何平静和抚慰身体。允许自己去发现呼吸之美。

Tuning in to pleasant feelings of the other senses

体会其它感官带来的愉快感受

Pay attention to the various pleasant feelings coming through all the senses (body, eyesight, hearing, taste, and smell), e.g.: a breeze on your hands, the smell of flowers, the rich taste of a fruit, the sight of children playing, a beautiful landscape or a lovely melody.

留意来自所有感官（触觉、视觉、听觉、味觉、嗅觉）的各种各样的愉快感受，例如微风吹拂着手，花的气味，水果的丰富味道，儿童嬉戏的景象，美丽的风景或优美的旋律。

Again, these feelings of pleasure may be mild—simply attend to them with open awareness. Lightly dwell on them, not making stories. Always allowing them to change on their own accord.

同样的，这些快乐的感受也许是微弱的——只是以开放的心态留意它们。柔和地体会它们，不要编故事。总是允许它们顺其自然发生改变。

Gently exploring pain

温和地体察痛苦

Begin with a short body scan (see page 1) by attending mindfully to the sensations of the body.

开始时通过留意身体的感觉做简短的身体扫描（见痊愈身心的觉察1）。

Notice where, in your present experience, there are pleasant feelings. Remember them.

留意在你当下的体验中，哪些部位具有愉快的感受。记住它们。

Then, notice where there are unpleasant feelings. To begin with, choose a mild feeling of pain and explore it by opening your experience to the actual feeling tone. (Notice the thoughts and stories arising, and let go of them.) Should the feeling of pain become too strong, go back to a more pleasant feeling, relaxing into that and enjoying it (again without making stories around it).

接着，留意哪些部位具有不愉快的感受。开始时，选择轻微的痛苦，在探究时，体会它实际的调子（feeling tone）。（留意思想和故事的出现，并放开它们。）如果痛感过于强烈，回到一个较为快乐的感受，在其中放松并享受它（同样的，不围绕着它编故事）。

After a while, come back to the painful feeling, trying to experience it more directly and letting go of the words arising from it, (e.g. ‘I wish it would go away’.)  See if you can gradually stay with the pain without reacting to it. In this way you learn to avoid creating secondary, emotional pain.

过一会儿，回到痛苦的感觉，试着更直接地体会它，并放开由其引发的想法（例如“我希望它消失”）。看看你是否可以渐渐地停留在痛苦而不做反应。通过这种方式，你学着避免制造附加的情感痛苦。

Learn to gradually do this with feelings of stronger pain.

学着渐渐地以这样的方式面对更强烈的痛苦。