痊癒身心的覺察(1)：身體掃瞄
http://blog.sina.com.cn/s/blog_54e08d740100988n.html
2007年12月，Dhammaloka應邀在北京坤鶴百草腫瘤康復醫院舉辦減壓工作坊。「痊愈身心的覺察」這一系列的內容譯自當時使用的材料。中英對照，供感興趣的朋友參考。
Healing Awareness of Body and Mind
痊癒身心的覺察
The following pages include various mindfulness exercises. They have been proven to be effective means that help people to strengthen inner resources for wellbeing and peace. They come from Mindfulness-Based Cognitive Therapy (MBCT) and from traditional Buddhist mindfulness practice and meditation.
本文包含幾種覺察練習。它們已被證明能有效幫助人們運用內在能力來獲得健康和平靜。它們來自正念認知療法(MBCT)(編按：MBCT=MBSR+CBT，更多資料請參閱科學研究及科研文獻的部份)和傳統的佛教禪修。
In our workshops, we』ll give you an introduction to the principles underlying these methods. Very likely, we won』t have time to try out every method that is being described on the following pages. But, once you know the principles, you will be able to explore them for yourself.
在工作坊中，我們將介紹這些方法背後的原則。很可能，我們將沒有時間在工作坊中體驗這裡介紹的每一個方法。然而，一旦你知道了其基本原則，你將可以自己繼續探索。
All these exercises are quite simple, yet they need to be practised regularly. Only then will they lead to a positive and lasting outcome.
所有的練習都十分簡單，然而只有經常練習它們，才能帶來積極和持久的影響。
Regular practice of these methods can help you:
經常練習將幫助你：
· To become familiar with the workings of your mind,
熟悉你的精神（mind）的運作方式；
· to be kind to yourself instead of wishing things were different,
善待自己，而不是寄望於過去有所改變；
· to notice the times when you are at risk of getting caught in negative patterns of thought that lead to downward mood spirals,
在陷於消極思想模式及情感漩渦前，提醒自己；
· to explore ways of freeing yourself from those patterns and, if you choose, enter a different way of being,
探究從那些模式中解脫的方法，如果你願意，選擇不同的生活方式；
· to appreciate the beauty and pleasures in the world around you,
欣賞你身邊世界的美與樂趣；
to live from resourcefulness and well-wishing rather than from anxiety and fear.
將生活基於豐富的資源和善意，而非焦慮和恐懼。
HEALING AWARENESS OF THE BODY
痊癒身心的覺察(1)：覺察身體
Body Scan: Exploring sensations
身體掃瞄：探究感受
Experience the sensations in your body. Start by being aware of your toes and then gradually work up your body to your head—always paying close attention to the immediate qualities of your experience: the sense of touch and temperature, flow of energy. (Alternatively, try out to work 『top-down』, i.e. starting with the sensations in the crown of your head and gradually moving down until you come to the toes.)
體會身體的感覺。先留意腳趾，然後逐漸向上直至頭部——總是密切留意當下的感受：觸感、體溫，能量的流動。（另一種選擇：從上至下，先從頭頂開始，逐步向下，最後到腳趾。）
Move through the sensations in your own pace. If thoughts and inner comments arise, notice and then let go of them, always coming back to the immediate experience.
按你自己的節奏體會感受。當想法或評論出現時，留意，然後放開它們，總是回到當下的感受。
At the end, finish with five minutes of watching the breath, but keeping your awareness grounded in your physical experience.
最後，結束前留5分鐘體會呼吸，但把你的覺察基於身體的感受。
Exploring how the breath affects the whole body
探究呼吸如何影響全身
Take your awareness through the body (as above) and notice the subtle effect that your breathing has on each part of the body (e.g., legs, feet, even the finger tips).
讓你的覺察掃瞄全身（如上），並留意呼吸對你身體每一部分細微的影響（例如：腿、腳，甚至指尖）。
As an alternative, you may wish to stay with a broad awareness of your whole body and then explore the effects of the breathing.
作為另一種選擇，你也許想停留在對整個身體的覺察中，然後探究呼吸的影響。
Let a sensation of ease and wellbeing come to you with each in-breath, and let go of unease and tension with each out-breath. (If you wish you can experiment with images that, for you, represent wellness and relaxation during in- and out-breath.)
每次吸氣時，讓輕鬆和健全的感覺接近你；每次呼氣時，讓緊張和壓力離開你。（如果你願意，在吸氣和呼氣時，你可以想起對你來說代表健康和放鬆的圖像。）
Bringing kindness into the awareness of the body
將善意帶入對身體的覺察
Start the practice by becoming aware of your body (as above). But this time consciously bring an attitude of kind awareness into your experience. This does not mean trying to change your sensations, though. It rather means that you aim to receive all experiences as they are, yet welcome them with a kind openness and receptivity.
開始時，先掃瞄身體（如上）。但這一次有意識地將善意帶入你的體驗。然而，這不是要改變你的感受。它意味著，你致力於如實接納所有的體驗，並用善意的開放態度來歡迎和容納它們。
Then sit quietly for a few minutes and notice if there is a quality of kindness in your experience.
然後，靜坐幾分鐘，留意你的體驗中是否含有友善的品質。
Experiencing the body with an intention of well-wishing
帶著良好的祝願體驗身體
Start by going through your body (using kind awareness as above), occasionally adding the phrase, 『may I be well』. (Don』t mechanically repeat the phrase, but give yourself time to explore the actual feeling tone connected with the well-wishing.)
先掃瞄身體（如「將善意帶入對身體的覺察」），並有時說：「願我健康」。（不要機械地重複這個短語，給自己時間探究伴隨這個祝願的實際情感。）
After a while, gently allow your good will to radiate into your surroundings, perhaps saying to yourself, 『may my family and friends be well』 (my neighbours, doctors, and people further away).
過了一會，溫柔地允許你的善意拓展到你的周圍，也許和自己說，「願我的家庭和朋友們健康」（我的鄰居、醫生和遠方的人們）。