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1. 四無量心
悲悶心
善心今攝
Jun. 7, 2023

2. 悲悶禪修短語
oMay I recognize [my] stress and suffering
願我懂得認識接受壓力和痛苦
oMay I not react to stress and suffering
願我不對壓力和痛苦做出任何反應
oMay I not do or say anything to harm myself and others
願我不作或說任何傷害自己和他人的話
oMay I be free of pain and sorrow
願我遠離痛苦和悲傷
oMay I love myself unconditionally
願我無條件地愛惜自己
oMay I be calm and peaceful
願我內心平靜與祥和

3. Al Pacino (April 25, 1040-present) 83歲
艾尔·帕西諾
• 從沒結婚
• 已經有三位兒女
• 女朋友 Noor Alfallah 29歲懷孕
• From Kuwait 科威特人
• 開始他不信，驗血之後證明他
是爸爸。

4. Samantha
Weinstein
(Mar. 20, 1995-
May 14, 2023)
28歲
加拿大藝人
卵巢癌

5. 自我悲心
Kristen Neff Ph. D.
停止毆打自己，留下不安全感

6. Chapter One-Discovering Self-Compassion
第一張: 發現自我悲心
o通常，我們傾向於誇大自己的自尊心並貶低他人，以便
我們可以在比較中感覺良好。
o“是你的錯，不是我的。”
o但我們也常常怪責自己：“我不夠好。 我毫無價值 。”
o令我們有不安全、焦慮和抑鬱症。
o答案是：完全停止評判和評估自己。
o以我們對待好朋友甚至陌生人的同樣的善意、關懷和悲
悶心對待自己。

7. In regard to yourself and your life
功課：對於你自己和生活
i. What type of things do you typically judge and criticize yourself for-appearance, personality
traits, emotions, relationships
你通常會從哪些方面來判斷和批評自己——外表、性格特徵、情緒、人際關係。
ii. What type of language do you use with yourself when you notice some flaw or make a
mistake? Do you insult yourself or take a kinder tone?
當你發現一些缺陷或犯了錯誤時，你對自己使用哪種語言？ 你是在侮辱自己還是用溫
和的語氣？
iii. If you are highly critical, how does this make you feel inside?
如果你非常挑剔，這讓你內心有什麼感覺？
iv. What are the consequences of being so hard on yourself? Does it make you feel more
motivated or discouraged and depressed?
對自己如此苛刻的後果是什麼？ 它會讓你感到更有動力還是更沮喪和沮喪？
v. How do you think you would feel if you could truly accept yourself exactly as you are? Does
this possibility scare you, give you hope, or both?
如果你能真正接受你本來的樣子，你認為你會有什麼感覺？ 這種可能性會嚇到你，給
你希望，還是兩者兼而有之？

8. Life difficulties
生活困難
i. How do you treat yourself when you run into challenges in your life? Do you ignore
your suffering and focus on fixing the problems? Or do you stop to give yourself care
and comfort?
當你在生活中遇到挑戰時，你會如何對待自己？ 你是否忽視你的痛苦並專注於解決問
題？ 還是停下來給自己關心和安慰？
ii. Do you tend to get carried away by the drama of difficult situations or keep things in
balanced perspective?
您是否傾向於被困難情況的戲劇性沖昏頭腦或保持平衡的觀點？
iii. Do you feel cut off from others when things go wrong or do you remember that all
people experience hardship in their lives?
當出現問題時，您是否感到與他人隔絕，或者您是否記得所有人在生活中都會遇到困
難？

9. oOur culture does not emphasize self-compassion. No matter how hard
we try, we are not good enough.
我們的文化並不強調自我同情。 無論我們多麼努力，我們都不夠
好。
oIn good and bad times, self-compassion will keep you going, helping
you move to a better place, a safe haven.
在順境和逆境中，自我同情會讓你繼續前進，幫助你搬到一個更
好的地方，一個安全的避風港。
oIt does take work to break the self-criticizing habits of a lifetime, but at
the end of the day, you are only being asked to relax, allow life to be as
it is, and open your heart to yourself.
打破一生的自我批評習慣確實需要付出努力，但歸根結底，你只
是被要求放鬆，讓生活保持原樣，向自己敞開心。

10. Chapter 2-Ending the Madness
第二章: 結束瘋狂
oMost of our self-critical thoughts take the form of an inner
dialogue, a constant commentary and evaluation of what we are
experiencing.
我們大多數自我批評的想法都採取內心對話的形式，不
斷評論和評估我們正在經歷的事情。
oSelf-abuse is incredibly common. Inner critic.
自虐非常普遍。 內心的批評家。
oSelf-criticism is a type of safety behavior designed to ensure
acceptance within the larger social group.
自我批評是一種旨在確保在更大的社會群體中被接受的
安全行為。

11. oThis is a submissive behavior because it allows us to
abase ourselves before imaginary others who
pronounce judgment over us-then reward our
submission with a few crumbs from the table.
這是一種順從的行為，因為它讓我們在假想的其他人面
前貶低自己，他們對我們做出判斷——然後用桌上的一
些麵包屑獎勵我們的順從。
oIndividuals who grow up with highly critical parents in
childhood are much more likely to be critical toward themselves
as adults.
在童年時代父母高度挑剔的人長大後更有可能對自己挑
剔。

12. oThis is sometimes passed and replicated throughout
generations.
這有時會代代相傳和復制。
oChildren start to believe that self-criticism will prevent
them from making future mistakes, thereby
circumventing others’ criticism.
孩子們開始相信自我批評會阻止他們以後犯錯，從而規
避別人的批評。
oSelf-criticism can be traced to larger cultural messages. It can be
strongly related to depression and dissatisfaction with life.
自我批評可以追溯到更大的文化信息。 它可能與抑鬱和
對生活的不滿密切相關。

13. oSelf-critics often undermine the closeness and supportiveness in
relationships that they so desperately need.
自我批評往往會破壞他們迫切需要的親密關係和支持。
oPeople who harshly judge themselves are often their own worst
enemy when it comes to choosing relationship partners.
在選擇伴侶時，苛刻地評判自己的人往往是自己最大的
敵人。
oThey are often attracted to judgmental romantic partners who
confirm their feelings of worthlessness.
他們常常被愛挑剔的浪漫伴侶所吸引，這些伴侶證實了
他們的無價值感。

14. oSelf-criticism can link to feelings of shame and insignificance
and having suicidal thoughts.
自我批評可能與羞恥感、渺小感和自殺念頭有關。
oThe best way to counteract self-criticism is to understand it, have
compassion for it, and replace it with a kinder response.
抵制自我批評的最好方法是理解它，有悲悶心，並用更
友善的回應取而代之。
oRecognizing that weakness and imperfection are part of the
shared human experience, we can feel more connected to our
fellow life travelers who are just as flawed and vulnerable as we
are.
認識到弱點和不完美是人類共同經歷的一部分，我們就
會覺得與和我們一樣有缺陷和脆弱的生活旅伴有更多的
聯繫。

15. oLet go of the need to feel better than others. Embrace life as it is-
both the light and the shadow.
放棄比別人感覺更好的需要。 擁抱生活的本來面目——
光與影。
oHappiness is found when we go with the flow of life, not when
we rail against it, and self-compassion can help us navigate these
turbulent rapids with a wise, accepting heart.
當我們順應生活的潮流時，就會找到幸福，而不是當我
們反對它時，自我悲心可以幫助我們以一顆睿智、接納
的心來渡過這些洶湧的急流。

18. 願以此功德
普及於一切
我等與眾生
皆共成佛道