神马文学网痊愈身心的觉察(4)：想法
来源：百度文库 编辑：神马文学网 时间：2024/04/26 03:58:56
AWARENESS OF THOUGHT
觉察我们的想法
Attending closely and noticing thought
密切留意我们的想法
Much of our experience is an internal commentary on our experience. With the breath we are often talking about the breath (if we are not simply distracted from it) rather than subtly experiencing the breath.
See if you can notice this subtle internal commentary and any subtle physical holding, and gently let them go. Just experience the breath as changing sensations with no words. If you get distracted, take the breath to the distraction.
我们相当部分的体验来自对个人经历的内部评论。对于呼吸，我们经常谈论呼吸（如果我们不转移注意力到别的事物）而不是细微地体会呼吸。如果你留意到隐约的内部评论或任何细微的身体紧张感，温和地放开它们。只是体验呼吸——不断变化的感受，而没有任何言语。如果你分心了，就把呼吸带到分散注意的事物。
Do the following exercises only after you feel confident with practising awareness of the body and of feelings in general.
请在你有信心练习关于觉察身体和感受的练习后，才做以下练习。
Letting go of unhelpful narratives
放开无益的想法
Try to become aware of an unpleasant experience, (e.g. physical discomfort or mental unease.) Notice the narrative you tell yourself about it, (e.g. ‘this pain won’t go away, it’ll get worse’, etc.) Then see if you can let the narrative go and simply experience the feelings with kind awareness.
试着留意不愉快的体验（例如身体的不舒适或精神的紧张）。留意关于它你和自己说什么（例如“这种痛苦不会消失，它将变坏”等等）。接着看看能否让你的看法离去，只是带着善意体会着不愉快的体验。
Remind yourself that this narrative is only a thought. Thinking something doesn’t mean that it is real! It may be real, or not. Like all thoughts, this one comes and goes. It isn’t necessarily true.
Do this again and again.
提醒自己你的看法只是一个想法。想某个东西并不意味着它是真的！它可能是真的，也可能不是。就像所有的想法，这个想法也是来来去去。它不必然是真的。一次又一次地提醒自己。
Using clear thinking to investigate the content of inner narratives
运用清晰的思考来探究你的想法
When you are aware of thoughts that relate to your unpleasant experiences, ask yourself:
当你意识到与你不愉快的体验相关的想法，问自己：
1.
我现在想的是真的吗？
2.
我是否混淆了想法（或幻觉）和事实？
3.
我想问题的方式是否很绝对？（“总是”，“必须”，“必要的”等等。）
4.
我是否正在指责他人或自己？
5.
如果我相信这个想法，它将把我带往何处？
6.
我是否试着清楚地了解我的情形，或放纵自己在焦虑的想法中？
7.
这些想法是否将有助于我提升生活的品质？
Mindfulness of our thoughts is more difficult to practise than awareness of body sensations and feelings—thoughts are more elusive.
觉察我们的想法比觉察身体的感觉和情感更难——心念更加难以捉摸。
It is important to explore your thoughts in a warm, relaxed kind of way—remaining in touch with your body and feelings. At times you may be under the impression that you aren’t getting anywhere, but you may only need to give it more time. Very likely you will then gradually undermine the impact negative thinking and catastrophizing are having over you.
重要的是以温和、放松的方式来探究想法，并同时保持对身体和情感的觉察。有时，你可能会认为你没什么进展，但也许你只是需要给它更多的时间。很可能，你将逐渐削弱消极、灾难性的想法对你生活的冲击。
Changing destructive into supportive narratives
将破坏性的叙述转为支持性的叙述
Much of the art of mindfulness is staying in touch with our experience. When we have unpleasant experiences, we often do one of four things:
很大程度上，觉察的艺术在于保持和我们体验的联系。如果我们有不愉快的体验，通常我们会做以下四件事情中的一种：
1.
让自己分心
2.
指责他人或生活
3.
陷入自我怜悯
4.
灾难化（也就是，预言不愉快的体验将恶化）
These tendencies are all fruitless. Distraction means that we try to avoid the actual experience (but it will come back!); blame usually leads us nowhere (even if someone else is indeed responsible); self-pity is both painful and a form of laziness (again, we avoid to meet the actual issues of the situation); catastrophizing has the immediate and long-term effect of making the pain even worse.
这些倾向都是无益的。分心意味着我们试图回避实际的感受（但它将回来！）；指责通常毫不顶用（即使某人真的有责任）；自怜不仅痛苦而且是懒惰的一种形式（同样的，我们回避实际的问题）；灾难化的想法使痛苦在当下恶化，并有长期的不良影响。
It is much more helpful to:
以下的反应要有益得多：
- Stay open and receptive to your actual experience (and keep doing this).
- 对你的实际体验的开放和包容（不断地这样做）
- Keep in contact with others. (When things are difficult your world may close in around you a bit, isolating you from those who love and wish to support you. This only makes things worse).
- 和他人保持联系（在困难时，你的世界也许会封闭些，使你和那些爱你并想帮助你的人分离。这只会使事情更糟。）