痊癒身心的覺察(3)：感受

AWARENESS OF FEELINGS

對感受的覺察

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.

這裡的藝術是學著留意身體的感受（愉快的、痛苦的或模糊的）實際是怎麼樣的。同樣的，你停留在實際的體驗，而不是其引發的想法。這意味著你不糾纏於對那些感受的內部評論（例如：「啊，這種感覺很好，我希望它繼續」；或「不，不要這個，我要它停止」。）只是留意感受——它們引發了某些意願甚至「故事」。當出現內部評論，放開它們。

How the body feels

身體是怎樣的感受

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).

首先留意身體當下的感受（例如，冷-溫；硬-軟；緊張-放鬆等）。接著體會這些感受實際的感覺（也就是：愉快的、痛苦的或模糊的）。從腳趾開始逐漸上升到頭部（或者，如果你喜歡，可以從頭部開始往下）。

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.

留意在身體的哪些部位，你體會到愉快的、不愉快的，或較為輕微的快樂，以及哪些部位你體會到模糊的或不太清楚的感覺。只是以開放的心態留意它們，而不做反應。如果出現想法或故事，放開它們，繼續留意實際的感受。

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?

最後，花5分鐘時間觀察呼吸。允許呼吸完全的自然。呼氣和吸氣是怎樣的感受呢？

Giving space to pleasant feelings

給快樂的感受空間

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.

側重於你體驗中的愉快感受。開始掃瞄身體：當你體會到愉快的感覺（例如身體的溫暖），給點時間體會它。愉快的感覺也許十分微弱——只是以開放的心態留意它，並注意感受的變化。不要執著於那種快樂，讓它來去自如。只是享受。在其中放鬆。

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.

接著看看你能否在呼吸中找到樂趣，體會它如何平靜和撫慰身體。允許自己去發現呼吸之美。

Tuning in to pleasant feelings of the other senses

體會其它感官帶來的愉快感受

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.

留意來自所有感官（觸覺、視覺、聽覺、味覺、嗅覺）的各種各樣的愉快感受，例如微風吹拂著手，花的氣味，水果的豐富味道，兒童嬉戲的景象，美麗的風景或優美的旋律。

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.

同樣的，這些快樂的感受也許是微弱的——只是以開放的心態留意它們。柔和地體會它們，不要編故事。總是允許它們順其自然發生改變。

Gently exploring pain

溫和地體察痛苦

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

開始時通過留意身體的感覺做簡短的身體掃瞄（見痊癒身心的覺察1）。

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

留意在你當下的體驗中，哪些部位具有愉快的感受。記住它們。

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).

接著，留意哪些部位具有不愉快的感受。開始時，選擇輕微的痛苦，在探究時，體會它實際的調子（feeling tone）。（留意思想和故事的出現，並放開它們。）如果痛感過於強烈，回到一個較為快樂的感受，在其中放鬆並享受它（同樣的，不圍繞著它編故事）。

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.

過一會兒，回到痛苦的感覺，試著更直接地體會它，並放開由其引發的想法（例如「我希望它消失」）。看看你是否可以漸漸地停留在痛苦而不做反應。通過這種方式，你學著避免製造附加的情感痛苦。

Learn to gradually do this with feelings of stronger pain.

學著漸漸地以這樣的方式面對更強烈的痛苦。