第十七章  如何让你自己摆脱忧虑

CHAPTER SEVENTEEN  HOW TO RID YOURSELF OF WORRY

 

“你的头脑越是平静，你就越能接触到你自己，感觉也就越好。你的头脑有多平静，你的感觉就会有多好。”

——莱斯特·利文森

"The more you quiet your mind, the more you feel the Self—and the better you feel.

You feel as good as your mind is quiet."

--Lester Levenson

 

现在我们要继续清除通往丰盛之路上的阻碍了。它们存在于我们生活中，其中之一叫做“忧虑”。有人喜欢忧心忡忡吗？我看不见得。不过这是人的一种习惯，所以我们要对它做一下贪爱与憎恶的练习。我们的目的是永远消除这个恶劣的习惯。忧虑之所以会阻碍我们，是因为它意味着我们把自己不想要的种种都搁进心里。然而，我们一而再再而三地做着这种事，因为这已经成为了一种习惯。人们对这种习惯往往是恨多于爱的，所以我们先来做憎恶练习。不一定每次都要这样做，不过这次我们就用憎恶练习来开启整个研究吧。

 

Now we're going to continue eliminating all the obstacles in the way of us having abundance. And one of the big obstacles we have in life is a thing called "worrying./I Does anybody like to worry? No, I suspect not. But it's a habit, so we're going to do attachments and aversion to worrying. The goal is to eliminate this nasty habit forever. Worrying stops us because we are holding in mind what we don't want. However, we continue to do it because it's a habit. So let's do an aversion to worrying because I have found that people usually have a bigger aversion than attachment to worrying. That's not necessarily so all the time, but let's just start with the aversion to begin our investigation.

 

对忧虑的贪爱

意识洪流：

（让头脑围绕这一贪爱自由活动，写下所有的想法，将其归在想要被认同、想要控制和想要安全的三大欲望之下，然后将其释放。）

 

ATTACHMENT TO WORRYING

Stream of Consciousness:

(Just let your mind think of things about the attachment. Write it down and see what you wrote or thought as wanting approval, control or safety. Then release the want.)

 

忧虑会给我带来什么好处？

What advantage is it to me to worry?

_________________________

忧虑会给我带来什么坏处？

What disadvantage is it to me to worry?

_________________________

 

1、      想象你永远永远都不能感到忧虑担心了。（将紧抓不放的感觉放下，把这想法在你胸腹之间引起的感觉放下。保持释放直到胸腹之间没有残余的感觉。）

2、      我能否将自己对忧虑的所有贪爱都放下？（保持释放，直到你能毫不犹豫、毫不抗拒地给出一个百分之百肯定的答复。）

 

1. Imagine never, ever being able to worry again. (Let go of clutching or resisting the feeling it brings up in your stomach or chest. Keep releasing until there are no more feelings in your stomach or chest.)

 

2. Could I let go of my entire attachment to worrying? (Keep letting go until you can say "yes" 100% with no clutching or resistance.)

 

你喜欢忧虑的哪一点呢？这会让你觉得想要被认同、想要控制或者想要安全吗？你能把这“想要”释放掉吗？你不喜欢忧虑的哪一点呢？来吧，开编吧，运用你的想象力。如果这根本就说不通呢？我们一般来说不会有意识地对自己做出什么破坏性的事，但是我们一直出于习惯在做着这种事，而且没有分辨出来。而我们现在做的，就是要把潜意识里的症结挖出来释放掉。所以你喜欢忧虑的哪一点呢？编些东西出来吧，编一些愚蠢的借口出来，运用你的想象力。这种想法或感受激起了你想要被认同、想要控制或者想要安全的冲动吗？你能否把这些想要放下呢？释放更多，越多越好。你不喜欢忧虑的哪一点呢？这会让你觉得想要被认同、想要控制或者想要安全吗？你能把它们放下吗？再多问几遍，挖得深一些。编些东西出来吧，运用你的想象力。这想法激起了你想要被认同、想要控制或者想要安全欲望吗？你能把它释放掉吗？

你不喜欢忧虑的哪一点呢？这种想法激起了你想要被认同、想要控制或者想要安全的冲动吗？你能把它释放掉吗？你喜欢忧虑的哪一点呢？这会让你觉得想要被认同、想要控制或者想要安全吗？不管是哪种“想要”，你能把它释放掉吗？你还不喜欢忧虑的哪一点呢？这会激起你想要被认同、想要控制或者想要安全的冲动吗？不管哪种感觉被激发了，你能把它放下吗？想要被认同、想要控制以及想要安全妥当——说到底都是一种匮乏感，所以把它们放下吧。

 

So what do you like about worrying? Does that bring up a wanting of approval, a wanting of control or a wanting to be safe? Could you let go of any or all of these wants? And what don't you like about worrying? Make something up. Use your imagination. So what if it makes no sense? We wouldn't necessarily consciously do anything destructive to ourselves, but we continue doing it out of habit and lack of discrimination. What we are doing is digging up the subconscious mind and letting it go. So, what do you like about worrying? Make something up. Make up something stupid. Use your imagination. Does that thought or feeling provoke a wanting of approval, control or safety? And could you let go of any or all of these wants? And more ... and more ... and even more. And what don't you like about worrying? Does that bring up a wanting of approval, control or safety? Could you let go of any or all of these wants? And what do you like about worrying? Again, keep digging deeper. Make something up; use your imagination. Does that stir up a wanting of approval, control or safety? And could you let these go?

 

And what don't you like about worrying? Does that bring up a wanting of approval, control or safety? Could you let go of either wanting approval, control or safety? And what do you like about worrying? Does that stir up a wanting of approval, control or safety? Could you just let it go, whichever feeling it stirs up? And what don't you like about worrying? Does that stir up a wanting of approval, control or safety? And whichever feeling it stirs up, could you just let it go? Wanting approval, control or safety and security--these are lacking feelings, so let them go.

 

再问一遍，你喜欢忧虑的哪一点呢？它只是潜意识里的一个习惯。有那么多人在用恐惧保护着自己，就像抱着一袋水泥跳进游泳池还坚持认为那会帮助自己浮起来一样。所以，你能把用恐惧和忧虑保护自己的这种坚持放下吗？释放更多，越多越好。你喜欢忧虑的哪一点呢？这会让你觉得想要被认同、想要控制或者想要安全吗？你能把这些感觉都放下吗？你不喜欢忧虑的哪一点呢？这会激起你想要被认同、想要控制或者想要安全的冲动吗？你能把这些感觉也都放下吗？

再问一遍，你喜欢忧虑的哪一点呢？这种想法或感受激起了你想要被认同、想要控制或者想要安全的冲动吗？你能把这些“想要”都释放掉吗？你不喜欢忧虑的哪一点呢？这会激起你想要被认同、想要控制或者想要安全的欲望吗？你能把这些欲望都放下吗？放吧，放吧，越多越好。坚持释放，直到你在两方面都清理完毕了，再往下进行。

 

Once more: What do you like about worrying? It's just a subconscious habit. A lot of people are protecting themselves with fear. That's like jumping into a swimming pool while holding onto a bag of cement and thinking it's going to help you float. So could you let go of protecting yourself with fear and with worry? And more. And more. So what do you like about worrying? Does that stir up a feeling of wanting approval, control or safety? Could you let go of these feelings? And what don't you like about worrying? Does that stir up a feeling of wanting approval, control or safety? Could you let go of these feelings, too?

 

And one more time: what do you like about worrying? Does that stir up a wanting of approval, control or safety? And could you let go of either wanting approval, control or a feeling of being safe and secure? And what don't you like about worrying? Does that stir up a wanting of approval, control or safety? And could you let go of these wants? And more. And more. And even more. Keep releasing until you are clear on both sides. Then move on.

 

对忧虑的憎恶

意识洪流

（只要让你的头脑围绕这一憎恶自由活动，将想法都写下来，将它们归到想要被认同、想要控制或想要安全妥当的三大欲望之下，然后把欲望释放掉。）

 

AVERSION TO WORRYING

Stream of Consciousness:

(Just let your mind think of things about the aversion. Write it down and see what you wrote or thought as wanting approval, wanting control or wanting to be safe or secure and then release the want.)

 

我喜欢忧虑的哪一点？

What do I like about worrying?

_________________________

这些想法属于想要被认同、想要控制和想要安全吗？你能把这些想要都放下吗？在这一块保持释放，直到它们都释放尽、消失掉。

 

Is that wanting approval, wanting control, wanting to be safe? Couyld you let go of either wanting approval, wanting control, or wanting to be safe? Keep looking at this area and keep releasing until it is gone.

 

我讨厌忧虑的哪一点？

What don't I like about worrying?

_________________________

这些想法属于想要被认同、想要控制和想要安全吗？你能把这些想要都放下吗？在这一块保持释放，直到它们都释放尽、消失掉。

 

Is that wanting approval, wanting control, wanting to be safe? Couyld you let go of either wanting approval, wanting control, or wanting to be safe? Keep looking at this area and keep releasing on this until there is no more.

 

现在我们来问自己“榨柠檬”的问题，想象你永远永远都在忧虑着、担心着，停都停不下来。现在这想法可能会在你胸腹之间引起某种紧抓感或抗拒感，或者说是一股无用能量。你能不能垂下头，让那股能量上浮离开呢？允许它上行，并把自己对此的抗拒感和紧抓不发都一并释放掉。再在自己心里搜寻一下这种感觉。想象你永远永远都在忧虑着、担心着，停都停不下来。就让那股能量浮上表面吧，让它穿过你离去。释放更多，越多越好。想象你永远永远都在忧虑着、担心着，停都停不下来。不管是哪种“想要”或是哪种无用能量被激发了，只要允许它上浮离开就好。释放更多，越多越好。你能否把自己对忧虑所有的憎恶都放下呢？是否有东西在阻碍着你说“是”？垂下头，让头脑停止运转，然后让那股能量上浮离开。释放更多，越多越好。重复释放，直到你能毫不抗拒地给出一个肯定的答复。然后往下进行。

你能否把自己对忧虑所有的憎恶都放下呢？只要允许那股能量上浮离开就好。释放更多，越多越好。你能否把自己对忧虑所有的憎恶都放下呢？是否有东西在阻碍着你说“是”？在你心里搜寻这种紧抓感、抗拒感、无用能量，然后让它浮上表面，穿过你离开。释放更多，越多越好。直到你能给出一个百分之百肯定的答复。

现在，看看你是否还需要释放忧虑的某些方面？当你准备好的时候，可以往下进行到对思考的贪爱练习。

 

And now let's ask the "squeezing the lemon" question. Imagine always worrying ... forever. You can't stop. Now that will probably create a clutching, resistance or unwanted energy in your stomach or chest. Can you put your head down and allow this energy to come up? Welcome it up. Let go of resisting it. Let go of clutching. Look for it. Imagine always worrying .. .forever. You can't stop. Just allow that energy to come up. Let it pass through. And more. And more. And even more. Imagine always worrying forever, not being able to stop. Whichever want or unwanted energy it stirs up, just allow it to come up and pass through. And more. And more. And even more. And could you let go of your entire aversion to worrying? Anything stopping you from saying "yes," put your head down, disengage it and allow that energy to come up and pass through. And more. And more. And even more. Keep releasing until there is no more clutching ... and then move on.

 

And could you let go of your entire aversion to worrying? Just allow that energy to come up and just allow it to pass through. And more. And even more. Could you let go of your entire aversion to worrying? Anything stopping you from saying "yes?" Look for the clutching, resistance, unwanted energy and just allow it to come up and allow it to pass through. And more. And more. And even more. Continue with this question until you can say yes 100%.

 

Right now, take a look and see if there's any more worrying aspects you might want to look at and when you're ready, you can move on to attachment to thinking.

 

对思考的贪爱

意识洪流：

（让头脑围绕这一贪爱自由活动，写下所有的想法，将其归在想要被认同、想要控制和想要安全的三大欲望之下，然后将其释放。）

 

ATTACHMENT TO THINKING

Stream of Consciousness:

Uust let your mind think of things about the attachment. Write it down and see

what you wrote or thought as wanting approval, wanting control or wanting to

be safe or secure and then release the want.)

 

思考会给我带来什么好处？

What advantage is it to me to think?

_________________________

思考会给我带来什么坏处？

What disadvantage is it to me to think?

_________________________

 

思考会给你带来什么好处？这想法激起了你想要被认同、想要控制和想要安全的欲望吗？不管是哪种“想要”被勾起了，你能把它放下吗？思考会给你带来什么坏处？编些东西出来吧，运用你的想象力。这想法激起了你想要被认同、想要控制和想要安全的欲望吗？不管是哪种“想要”，你能把它放下吗？思考还会给你带来什么好处？这想法激起了你想要被认同、想要控制和想要安全的欲望吗？你能把自己对这些东西的欲望都放下吗？释放更多，越多越好。思考还会给你带来什么坏处？这想法激起了你想要被认同、想要控制和想要安全的欲望吗？释放更多，越多越好。

 

So what advantage is it for you to think? Does that bring up a wanting of approval, a wanting of control or a wanting to be safe? Now whichever want it brings up, could you just let it go? Whether it's the wanting of approval, control or safety? Now what disadvantage is it to you to think? Make something up. Use your imagination. Does that bring up a wanting of approval, a wanting of control or a wanting to be safe? And whichever want it is, could you just let it go? Either the wanting of approval, wanting control or the wanting to be safe? Now what's another advantage of you thinking? Does that bring up a wanting of approval, a wanting of control or a wanting to be safe, secure and to survive? Could you let go of any or all of these wants? And more. And more. And more. And what disadvantage is it for you to think? Does that bring up a wanting of approval, control or safety? And more. And more. And more.

 

1、      想象你永远、永远、永远不能再思考了。（把这想法在你胸腹之间激起的紧抓不放的感觉或一种抗拒感释放掉，持续释放，直到胸腹之间再无残余的感觉。）

2、      我能否把自己对思考的所有贪爱都放下？（坚持释放，直到你能毫不抗拒、毫不犹豫地给出一个百分之百肯定的答案。）

 

1. Imagine never, ever being able to think. (Let go of clutching or resisting the feeling it brings up in your stomach or chest. Keep releasing until there are no more feelings in your stomach or chest.)

 

2. Could I let go of my entire attachment to thinking? (Keep letting go until you can say "yes" 100% with no clutching or resistance.)

 

了解自动化思维

TAKING A LOOK AT AUTOMATIC THINKING

 

现在我们来谈谈思考的过程。我们要学习的是如何掌控自己的头脑心智，这样就能让它为我们所用，而不是不得不一直自动地听从它。是的，我们就是一直在自动地听从头脑。所以，我提出的不是要永远不再思考，而是要掌控头脑和它思考的能力，这样的话我们就能控制头脑，而不是被它所控制。

《2001太空漫游》是莱斯特最喜欢的电影之一。如果你还记得里面的内容，那部名为HAL9000的电脑控制了宇宙飞船，杀掉了里面试图夺回控制权的人类。戴夫，那个幸存的宇航员，被HAL推出了飞船之外，然而他又爬了回来。然后那台电脑，HAL，开始与他对话，它说，“等一下，你还需要我。你睡觉的时候谁来操作飞船呢？对不起，我不是故意的，我也不想做出这些坏事，我也不想杀掉那些宇航员。”然而戴夫继续走向电脑把它里面的磁带拉了出来，电脑随之静音关闭了，然后戴夫就接管了飞船。从根本上来说，我们头脑里发生的就是这种事。我们忘掉了谁才是老大，我们没必要一直老老实实地听着那些忧虑以及其他所有消极的垃圾。我们能够控制自己的托闹，让它成为我们的仆人而不是屈从于他。所以通过提高对于思考的辨别力，我们就会更清醒，就会知道自己该往哪个方向走。明白了这一点，我们接下来就要继续检视自己思考的过程、检视自己的头脑了，就要开始把磁带往外拉了——收回我们的控制权。

 

Now let me just talk a little bit about the process of thinking. We're learning how to master our minds so the mind becomes our servant instead of us having to listen to it all the time automatically. And that's what we're doing. So I'm not suggesting that we not think anymore. I'm suggesting that we master our mind and its thinking ability so we can be in charge of the mind instead of the mind being in charge of us.

 

One of Lester's favorite movies was "2001: A Space Odyssey". If you remember thE: movie, the computer called HAL 9000 took over the spaceship and killed everyone aboard in an attempt to take over. Keir Dullean (Dave), the remaining astronaut, was almost killed ... pushed out of the spaceship by HAL. Somehow or other, he crawls back in the ship. Then the computer, HAL, starts talking to him: "Hold it a minute, you need me. Who's going to run this spaceship when you're sleeping? I'm sorry, I didn't mean it. I didn't mean to do anything wrong. I didn't mean to kill the other astronauts." But Dave keeps walking toward the computer and pulls all the tapes out. And HAL goes quiet as the tapes are removed. Then Dave takes over the spaceship. Basically, that's what happens with us and our minds. We forget who's in charge. We don't have to listen to all that worry and all that negativity and stuff like that. We can master our mind and let it become our servant instead of the other way around. So, by having discrimination about thinking, we get clearer and we know in which direction we should move. With this in mind, let's continue examining our thinking process and examine the mind and begin to master it--by pulling out its tapes.

 

思考的好处

ADVANTAGE TO THINKING

 

思考会给你带来什么好处？这想法激起了你想要被认同、想要控制和想要安全的欲望吗？不管是哪种“想要”被勾起了，你能把它放下吗？思考会给你带来什么坏处？编些东西出来吧，运用你的想象力。你能把它归于想要被认同、想要控制和想要安全的欲望之下吗？不管是哪种“想要”被激发了，你能把它放下吗？你能把对被认同、控制以及安全的欲望都放下吗？思考还会给你带来什么好处？这想法激起了你想要被认同、想要控制和想要安全的欲望吗？你能把它放下吗？思考会给你带来什么坏处？这想法激起了你想要被认同、想要控制和想要安全的欲望吗？不管是哪种“想要”被激发了，你能把它放下吗？思考还会给你带来什么好处？你能把它归于想要被认同、想要控制和想要安全的欲望之下吗？你能把这些欲望都放下吗？重复做这练习，直到你在好处坏处这两个方面都清理完毕，然后继续。

起初，本应该是我们的仆人，帮助我们记住名字、面孔、地点以及许许多多诸如此类的事的头脑在某种程度上控制了我们，变成了主人。而现在我们正在做的就是收回自己的控制权。一旦我们重新将一切置于自己的控制下，我们就能调整自己的思维、自由地运用自己的思维、让它不再受恐惧所侵扰。你再也不用消极被动地听从它。那就是我们正在检查的事。

 

So what advantage is it for you to think? Does that bring up a wanting of approval, control or safety? Whichever want that gets stirred up, could you let it go? And what disadvantage is it for you to think? Make something up. Use your imagination. Could you see that as wanting approval, control or safety? And whichever want that gets stirred up, could you just let it go? Could you let go of wanting approval, control or safety? And what's another advantage to thinking? Does that bring up a wanting of approval, control or safety? And could you let any of those go? And what disadvantage is there to thinking? Does it bring up a want of approval, control or safety? And whichever want gets stirred up, could you just let it go? And what's another advantage in thinking? Could you see that as a want of approval, control or safety? And could you let any or all of those go? Keep going back and forth until you are clear on any advantages and disadvantages. Then move on.

 

Now, what happened originally is the mind was supposed to be used to be our servant. It was supposed to help us remember names, faces, places and various things like that. Instead, it kind of took over and the servant became the master of the house. Now what we're doing is taking back control. We're taking charge so that you'll be able to adjust what your thinking is, what to use it on and prevent terror from it. You won't have to listen to it in a negative way. And that's what we're examining.

 

现在，想象你永远、永远、永远都不能再思考了。垂下头，看这是否激起了一股无用能量、一种抗拒感、一种紧抓不发的感觉？就让那能量上浮离开吧。想象你永远、永远、永远都不能再思考了。垂下头，就让那能量上浮，穿过你离开吧。它不好也不坏，只不过是路过的现象，想象你永远、永远、永远都不能再思考了，你失去了这种能力。你也许有着像HAL（《2001太空漫游》里的那台电脑，我上面举过的例子）一样的顾虑。但是你看看事情的根源吧，不要拿这样的理由来搪塞我。就让那能量上浮离开就好，然后你就能重新成为主人，释放其他剩余的能量。

想象你永远、永远、永远都不能再思考了。垂下头，看这是否激起了你的抗拒感或放不开的感觉？就让那能量上浮离开吧。释放更多，越多越好。你能否将自己对思考的所有贪爱都放下呢？如果你说“是”的时候仍感到抗拒，就垂下头，让那股能量上浮离开吧。现在注意一下你的感觉，你是否感到更轻松了，更清楚了，不再那么困惑了呢？你不觉得自己很愚蠢吧，觉得吗？你有没有意识到自己变得越来越清醒了？我建议的是，你要去掌控自己的头脑，而不是被头脑掌控。你能否将自己对思考的所有贪爱都放下呢？看这想法是否引起了一股无用能量、一种让你说不出“是”来的抗拒感？就让它们上浮离开吧，放吧，放吧，越多越好。持续释放，直到你完全清楚了，对“榨柠檬”的问题能够毫不犹豫地给出正确的答案了，我们再往下进行。

 

So imagine never, never, ever being able to think again. Now put your head down and see if it brings up an unwanted energy, a resistance, a clutching and just allow that energy to come up and allow it to pass through. Imagine never, ever, ever being able to think again. Put your head down, let the energy come up and just allow it to pass through. It's not good, it's not bad. It's just phenomena passing though. Now imagine never, ever, ever being able to think again. You've lost the ability. You might be experiencing something about HAL, the example I told you about from 2001 : A Space Odyssey. CHECK AGAINST ORIG Please don't unravel me about stuff like that. Just let the energy come up, take charge, become the master and let the other energy go.

 

Imagine never, ever, ever being able to think again. Put your head down, see if there's any resistance or clutching and just allow the energy to come up and pass through. And more. And more. And more. And could you let go of your entire attachment to thinking? If you have a resistance to saying "yes," put your head down and allow that energy to come up and just allow it to pass through. Now notice how you feel. Are you feeling clearer and lighter, less confused? You're not feeling stupid, are you? Can you see you're getting clearer and clearer? I'm suggesting that you master your mind rather than having it master you. Could you let go of your entire attachment to thinking? See if it brings up an unwanted energy, a resistance to saying yes and just allow it to pass through. And more. And more. And even more. Keep releasing until you are clear and have no more clutching when asking the "squeezing the lemon" question. Then move on.

 

对思考的憎恶

意识洪流

（只要让你的头脑围绕这一憎恶自由活动，将想法都写下来，将它们归到想要被认同、想要控制或想要安全妥当的三大欲望之下，然后把欲望释放掉。）

 

AVERSION TO THINKING

Stream of Consciousness:

(Just let your mind think of things about the aversion. Write it down and see what you wrote or thought as wanting approval, wanting control or wanting to be safe or secure and then release the want.)

 

我喜欢思考的哪一点？

What do I like about thinking?

_________________________

我讨厌思考的哪一点？

What don't I like about thinking?

_________________________

 

1、      想象你永远都在思考，停都停不下来。（将它在你胸腹之间引起的紧抓感或抗拒感释放掉。重复释放，直到胸腹之间没有任何感觉留下。）

2、      我能否把自己对思考所有的憎恶都放下呢？（重复释放，直到你能毫不犹豫、毫不抗拒地给出一个百分之百肯定的答复。）

 

1. Imagine always thinking. You can't stop. (Let go of clutching or resisting the feeling it brings up in your stomach or chest. Keep releasing until there are no more feelings in your stomach or chest.)

 

2. Could I let go of my entire aversion to thinking? (Keep letting go until you can say "yes" 100% with no clutching or resistance.)

 

好，我们要继续对付我们对思考的憎恶了。你喜欢思考的哪一点呢？这会让你觉得想要被认同、想要控制或者想要安全吗？不管是哪种“想要”，你能把它释放掉吗？你不喜欢思考的哪一点呢？这想法会激起你想要被认同、想要控制或者想要安全的三大欲望吗？不管是哪种“想要”，你能把它释放掉吗？你还喜欢思考的哪一点呢？这会激起你的三个“想要”吗？不管是哪个，你能否放下呢？你还不喜欢思考的哪一点呢？那会让你觉得想要被认同、想要控制或者想要安全吗？你能把这“想要”的冲动放下吗？重复做这释放，直到你对此没有更多的喜欢或讨厌，然后继续。

现在，我们要问问自己“榨柠檬”的问题：想象自己永远在思考，停都停不下来，你快要被搞疯了。垂下头，看这想法是否在你胸腹之间激起了一种紧抓不放的感觉、一种抗拒感、一股无用能量。这能量自己是想要离开的，就让那能量上浮离开吧。

 

Now let's continue on with our aversion to thinking. So what do you like about thinking? Does that bring up a wanting of approval, a wanting of control or a wanting to be safe? Could you let go of either wanting approval, wanting control or wanting to be safe and just let it go? And what don't you like about thinking? Does that bring up an unwanted energy or a want of approval, control or safety? And whichever it is, could you just let it go? And what else do you like about thinking? Does that bring up a wanting approval, a wanting control or a wanting to be safe? And whichever it is, could you just let it go? And what don't you like about thinking? Does that bring up a want of approval, control or safety? And whichever want it is, could you just let it go? Keep going back and forth until you have no more likes or dislikes and then move on.

 

Now let's ask the "squeezing the lemon" question about thinking. Imagine always thinking. You can't stop. You're going crazy with it. Put your head down. See if it brings up a resistance or clutching, an unwanted energy. The energy wants to leave. Just allow it to come up and allow it to pass through.

 

想象自己永远在思考，停都停不下来，你快要被搞疯了。垂下头，看这想法是否在你胸腹之间激起了一股无用能量、一种紧抓不放的感觉、一种抗拒感。你能否只是允许让那股能量、那种抗拒感上浮离开呢？释放更多，越多越好。想象自己永远在思考，停都停不下来。看这想法是否激起了一种抗拒感、一股无用能量？你能否只是允许让它上浮离开呢？释放更多，越多越好。

想象自己永远在思考，停都停不下来，你要永远这样下去了。垂下头，看这想法是否激起了一种紧抓感、一股无用能量？你能否只是允许让它上浮离开呢？释放更多，越多越好。想象自己永远在思考，停都停不下来，你真的是要被逼疯了。垂下头，让那股能量浮上表面，穿过你离开吧。它不好也不坏，只不过是一个路过的现象。注意你是不是变得更清楚也更轻松了，检查一下你觉得自己更聪明了还是更愚蠢了。你很有可能觉得自己变得更加积极了，更加清醒了，更加聪明了。尽管你的头脑可能跟你说，“这整件事太疯狂了！”所以，请继续问自己“榨柠檬”的问题，直到你胸腹之间再无残余的抗拒感。然后我们继续。

 

Imagine always thinking. You can't stop. It's driving you absolutely nuts. Put your head down and see if it brings up an unwanted energy, a clutching or resistance. Could you just allow it to come up and allow it to pass through. And more ... and more ... and even more. Imagine always thinking. You can't stop. See if it brings up a resistance, an unwanted energy. Could you just allow it to come up and allow it to pass through? And more. And more. And even more.

 

Imagine always thinking. You can't stop. And you're going to have to listen to this thing forever. Put your head down. See if it brings up a clutching, an unwanted energy, and just allow it to come up and allow it to pass through. And more. And more. And even more. Imagine always having to think, you can't stop. It's going to drive you nuts forever. Put your head down, allow it to come up and allow it to pass through--the energy. It's not good, it's not bad, it's just phenomenon passing through. Notice you're getting clearer and lighter. Check and see if you feel smarter or stupider. Chances are, you're feeling more and more positive, clearer and smarter. Even though your mind might have said to you "this is crazy!". So keep asking the "squeezing the lemon" question until there is no resistance in your stomach or chest area.  And then move on.

 

你能否把自己对思考的所有憎恶都放下呢？

在说“是”的时候感觉有所抗拒吗？垂下头，注意那里盘旋的一股无用能量，一种抗拒感或是紧抓感，然后让那能量上浮离开吧。释放更多，越多越好。你能否把自己对思考的所有憎恶都放下呢？在说“是”的时候感觉有所抗拒吗？放不下吗？就让那能量浮上表面吧，你会看到它真的不好也不坏，只不过是路过的现象，所以你得允许它被释放。放吧，放吧，越多越好。你能否把自己对思考的所有憎恶都放下呢？就让它上浮离开吧。持续对此问题做释放，直到你能够毫无疑问、毫不犹豫地给出一个百分之百肯定的答案。

 

Could you let go of your entire aversion to thinking?

 

Any resistance to saying "yes?" Put your head down and notice that there's an unwanted energy, a resistance or clutching, and allow the energy to come up and just allow it to pass through. And more. And more. And even more. Could you let go of your entire aversion to thinking? Any resistance to saying "yes?" Clutching? Just allow the energy to come up. It's not good, it's not bad. It's just phenomena passing through, so just allow that energy to be released. And more. And more. And even more. And could you let go of your entire aversion to thinking? Just allow it to come up and allow it to pass through. Keep releasing on the question until you can say "yes" 100% with no doubts or hesitation.

 

变得越来越清楚

GETTING CLEARER AND CLEARER

 

现在，我们来做一个小小的清理，这会让我们离丰盛更近一步，而且如果你能够察觉到的话，离平静的头脑也更近一步。现在我们继续吧。

闭上眼，感觉你胸腹之间是否激荡着一股无用能量。垂下头，把手覆在你的感觉中心上，然后让那股能量浮上表面，穿过你离开。释放更多，越多越好。再感受一下，你胸腹之间是否还有更多的紧抓感或是抗拒感？你能否再次让那能量上浮离开呢？释放更多，越多越好。你能释放掉自己想把事情搞清楚的那种冲动吗？释放更多，越多越好。你能释放掉那种想要知道答案的冲动吗？放吧，放吧，越多越好。

 

Now let's do a little cleanup. And then we'll continue to get closer and closer and closer to abundance--and closer and closer to a quiet mind (if you have noticed). Now let's continue this work.

 

Close your eyes and see if there's an unwanted energy stirred up in your stomach or your chest area. Put your head down and put your hand on your stomach or chest area, wherever your feeling center is. And just allow that energy to come up and allow it to pass through. And more. And even more. And see if there's any more clutching or resisting in your stomach or chest area. Can you allow that energy to come up and pass through? And more. And even more. And even more. Could you let go of wanting to figure anything out? And more. And more. And even more. And could you let go of wanting know what the answers are? And more--and even more.

 

现在你能挑起一点自己的控制欲吗？那个让你觉得你缺乏控制的谎言，那种想要控制的感觉，那种匮乏感？垂下头，注意你又有一股无用能量被激起了。你能允许那能量离开吗？释放更多，越多越好。你能把想要控制的欲望放下吗？能把那种缺乏控制的感觉放下吗？释放更多，越多越好。你能再挑起一点自己的控制欲吗？然后让它上浮离开。释放更多，越多越好。你能挑起一点想要被认同的欲望吗？那个告诉你要到外界去求认同的谎言、那种欲望和匮乏感，你能否让它上浮离开呢？放吧，放吧，越多越好。你能再挑起一些自己想要安全妥当的欲望吗？那种匮乏感？你能否让它上浮离开呢？放吧，放吧，越多越好。你释放得越多，你的“释放肌肉系统”就越开放，释放也就会越来越简单了。

 

Now see if you can bring up some of the wanting of control--the lie that you lack control. That wanting of control. That lacking feeling. Put your head down. Notice you have an unwanted energy. Could you just allow that energy to leave? And more. And even more. And could you let go of wanting control? That lacking control feeling? And more. And even more. And could you bring up some more of the wanting control? Just allow it to come up and allow it to pass through. And more. And even more. See if you could bring up some of the wanting approval--the lie that it lies outside yourself. That wanting, lacking feeling. Could you allow it come up? Could you allow it to pass through? And more. And more. And even more. And see if you could bring up some of the wanting to be safe, wanting to be secure--that lacking feeling. Could you allow it to come up and could you allow it to pass through? And more. And even more. Notice it gets easier. The more you practice releasing, the more you keep the "releasing muscle" open. Releasing becomes easier and easier.

 

对有为的贪爱

ATTACHMENT TO DOING SOMETHING

（译者注：此处的有为是与无为相对的那个有为,直译的话是“做某事”）

 

现在，我们来观察一下自己对于有为的贪爱。现在我要探讨的不是你没有能力去做某些事，而是你做某些事是完全自动地，你觉得自己“必须”去做、“不得不”做、“应该”要做、“一定得”做。你需要取得控制权，而不是老是听着头脑的指挥，做这做那。

 

Now let's look at our attachment to doing something. Now, I'm not talking about not having the ability to do something, I'm talking about being run automatically: "I gotta do this, I have to do this, I should do this, I must do this." You need to be in control rather than having to listen to this thing telling you what to do all the time.

 

对有为的贪爱

意识洪流

（只要让你的头脑围绕这一贪爱自由活动，将想法都写下来，将它们归到想要被认同、想要控制或想要安全妥当的三大欲望之下，然后把欲望释放掉。）

 

ATTACHMENT TO DOING SOMETHING

Stream of Consciousness:

(Just let your mind think of things about the attachment. Write it down and see what you wrote or thought as wanting approval, wanting control, or wanting to be safe or secure and then release the want.)

 

有为会给我带来什么好处？

What advantage is it to me to do something?

______________________________________

有为会给我带来什么坏处？

What disadvantage is it to me to do something?

______________________________________

 

1、      想象你永远都不能有所作为了。（将其在你胸腹之间激起的紧抓不放的感觉或抗拒感释放。重复释放，直到没有剩余。）

2、      我能否将自己对有为所有的贪爱都释放掉？（持续释放，直到你能够毫不犹豫、毫不抗拒地给出一个百分之百肯定的答案。）

 

1. Imagine never, ever being able to do something. (Let go of clutching or resisting the feeling it brings up in your stomach or your chest. Keep releasing until there are no more feelings in your stomach or chest.

 

2. Could I let go of my entire attachment to doing something? (Keep letting go until you can say "yes" 100% with no clutching or resistance.)

 

好，我们来看看自己对有为的贪爱吧。有为会给你带来什么好处？那让你觉得想要被认同、想要控制和想要安全吗？不管是哪种“想要”被勾起了，你能把它放下吗？

有为会给你带来什么坏处？这想法激起了你想要被认同、想要控制和想要安全的欲望吗？你能把这些感觉都释放掉吗？有为还会给你带来什么好处？这想法会激起你想要被认同、想要控制和想要安全的欲望吗？不管是哪种“想要”，你能够将其释放吗？有为还会给你带来什么坏处？那激起了你想要被认同、想要控制和想要安全的欲望吗？不管是哪种“想要”，你能把它放下吗？有为会给你带来什么好处呢？你能把它视为想要被认同、想要控制和想要安全吗？你能把自己对这些东西的欲望都放下吗？有为还会给你带来什么好处呢？这想法激起了你想要被认同、想要控制和想要安全的欲望吗？你能把这些感受都放下吗？释放更多，越多越好。

 

So let's take a look at the attachment to doing something. So what advantage is it to you to do something? Does that bring up a feeling of wanting approval, control or safety? And could you let go of wanting approval, control or safety?

 

Now what disadvantage is to for you to do something? Does that bring up a feeling of wanting approval, wanting control or wanting to be safe? And could you let go of any or all of these feelings? Now what advantage is it to you to do something? Does that bring up a wanting of approval, control or safety? And could you let go of such wanting? And what disadvantage is it for you to do something? Does that bring up a wanting of approval, control or safety? Now could you let go of wanting approval, control or being safe? And what is another advantage of doing something? Does that bring up a feeling of wanting approval, control or safety? And could you let go of either wanting approval, control or being safe and secure? And what is another advantage of doing something? Could you see that as wanting approval, wanting control or wanting to be safe? And could you let it go? And more. And more.

 

有为还会给你带来什么好处？这激起了你想要被认同、想要控制和想要安全的欲望吗？不管是哪种“想要”被勾起了，你能把它放下吗？有为还会给你带来什么坏处呢？这激起了你想要被认同、想要控制和想要安全的欲望吗？不管是哪种“想要”被勾起了，你能把它放下吗？重复做这释放，直到你再也想不出有什么好处或坏处了，然后继续。

接下来我们要问自己“榨柠檬”的问题了。这里再次说明一下，这问题是用来挑起你的抗拒感、勾起你胸腹之间储藏的无用能量的，这样你才好让它上浮离开。所以想象你永远、永远、永远不能再有所作为了，即使你想也不行。垂下头，让那股能量浮上表面，穿过你离开就好。释放更多，越多越好。想象你永远不能再有所作为了，你怎么想都不管用了。只要允许那股能量浮上表面，穿过你离开就好。释放更多，越多越好。想象你永远不能再有所作为了，只要允许那股能量浮上表面，穿过你离开就好。释放更多，越多越好。想象你永远不能再有所作为了，即使你想也不行。垂下头，看那里是否还有任何无用能量，然后只要让它上浮离开就好。释放更多，越多越好。你能否将自己对有为的贪爱全部放下？”如果你在说“是”的时候仍然感到有所抗拒，就垂下头让那能量上浮离开吧。重复问自己“榨柠檬”的问题、做释放，直到你对此完全淡定。

 

And what's another advantage of doing something? Does that bring up a feeling of wanting approval, wanting control or wanting to be safe? And could you let go of either wanting approval, wanting control or wanting to be safe? And what's another disadvantage of doing something? Does that bring up a feeling of wanting approval, control or safety? And could you let go of either wanting approval, wanting control or wanting to be safe? Keep releasing until you have no more advantages or disadvantages coming up. Then move on.

 

Now we're going to ask the "squeezing the lemon" question. Again, this is designed to bring up whatever resistance you have--whatever energy is stored in your stomach or your chest area--and allow it to come up and let it go. So imagine never, ever, ever being able to do something again. You can't do it if you want to. Put your head down and allow that energy to come up and let go of resisting it. And more. And more. And even more. Imagine never, ever, ever being able to do something again. You couldn't do it even if you wanted to. And just allow that energy to come up and allow it to pass through. And more. And more. And even more. Imagine never, ever, ever being able to do something again. Allow that energy to come up and just allow it to pass through. And more. And more. And even more. Imagine never, ever, ever being able to do something again. You couldn't do it even if you wanted to. Put your head down, see if there's any unwanted energy, and just allow it to come up and allow it to pass through. And more. And more. And even more. And could you let go of your entire attachment to doing something? If there's any resistance to saying yes, put your head down and just allow that energy to come up and allow it to pass through. Keep releasing on the "squeezing the lemon" question until you have no more charge on the question.

 

记住，我们的目标是自由地选择有为或是无为，是消除那种强制性，那种“我必须要做这件事”的情节。这就是我们正在做的事。你能否将自己对有为的贪爱全部放下？如果你在说“是”的时候仍然感到有所抗拒，就让那能量上浮离开吧。记住，你想要拥有自由地选择做或不做的权利。再一次，与其让情绪控制你，为何不主动去掌控情绪呢？所以，你能多放下一点吗？保持释放，直到你能给出一个百分之百肯定的答复，然后再往下进行。

 

Remember, we're going for the ability to freely do something or not do something. To eliminate that compulsion, the "I have to do this" or "I have to do that" scenario. That's all we're dOing. Could you let go of your entire attachment to doing something? If there's any resistance to saying yes, just allow it to pass through. Remember, you want to be able to be free to do it or not do it. Again, why not be in control of your emotions instead of your emotions controlling you? So could you let go some more? Keep releasing until you can answer yes 100% to this question--then move on.

 

对有为的憎恶

意识洪流

（只要让你的头脑围绕这一憎恶自由活动，将想法都写下来，将它们归到想要被认同、想要控制或想要安全妥当的三大欲望之下，然后把欲望释放掉。）

 

AVERSION TO DOING SOMETHING

Stream of Consciousness:

(Just let your mind think of things about the aversion. Write it down and see what you wrote or thought of as wanting approval, wanting control or wanting to be safe or secure and then release the want.)

 

我喜欢有为的哪一点？

What do I like about doing something?

_________________________

我讨厌有为的哪一点？

What don't I like about doing something?

_________________________

 

1、      想象你永远都得有所为，停都停不下来。（重复释放，直到胸腹之间没有任何感觉留下。）

2、      我能否把自己对有为所有的憎恶都放下呢？（重复释放，直到你能毫不犹豫、毫不抗拒地给出一个百分之百肯定的答复。）

 

1. Imagine always having to do something; you can't stop. (Keep releasing until there are no more feelings in your stomach or chest.)

2. Could I let go of my entire aversion to doing something? (Keep letting go until you can say "yes" 100% with no clutching or resistance.)

 

现在我们来观察自己对于有为的憎恶吧！你喜欢有为的哪一点呢？这会让你觉得想要被认同、想要控制或者想要安全吗？不管是哪种“想要”，你能把它释放掉吗？你不喜欢有为的哪一点呢？这想法会激起你想要被认同、想要控制或者想要安全的三大欲望吗？不管是哪种“想要”，你能把它释放掉吗？你还喜欢有为的哪一点呢？再想出一点，这会激起你的三个“想要”吗？不管是哪个，你能否放下呢？你还不喜欢有为的哪一点呢？那会让你觉得想要被认同、想要控制或者想要安全吗？你能把这“想要”的冲动放下吗？你还喜欢有为的哪一点呢？这会让你觉得想要被认同、想要控制或者想要安全吗？不管这想法激起了哪个“想要”，你能放下吗？你还不喜欢有为的哪一点呢？这想法激起了你想要被认同、想要控制或者想要安全的三大欲望吗？你能把它释放掉吗？再多释放一点呢？再多一点呢？重复做这释放，直到你再想不出有什么好处或坏处，然后继续。

现在，我们要问问自己“榨柠檬”的问题：想象自己永远都要有所为，停都停不下来。如果这想法激起了一种紧抓不放的感觉、一种抗拒感，那么垂下头，允许让那能量上浮离开。释放更多，越多越好。想象自己永远得有所为，停都停不下来，永远都要这样下去了。只要允许让那股能量上浮离开就好，把对此的抗拒感也要一同放下。它不好也不坏，只不过是路过的现象。释放更多，越多越好。想象自己永远都要有所为，停都停不下来。然后垂下头，允许让那能量上浮离开吧。把抗拒感、抵触感和紧抓感全都释放掉，允许它们穿过你离开。释放更多，越多越好。持续释放，直到你对这个问题不会再感到紧抓不放。然后往下进行。

 

And now let's look at the aversion to doing something. What do you like about doing something? Does that bring up a wanting of approval, a wanting of control or a wanting to be safe? Could you let go of either wanting approval, wanting control or wanting to be safe? Now what don't you like about doing something? Does that bring up a wanting of approval, control or safety? And whatever it is, could you let go of either wanting approval, control or safety? Now what do you like about something? Another one. Can you see that as wanting approval, wanting control or wanting to be safe? And could you let go of any or all of those wants? And what don't you like about doing something? Could you see this as wanting approval, wanting control or wanting to be safe? And could you let go of whatever got stirred up? And what's one more "What do I like about doing something?" Does that bring up a wanting of approval, control or safety? And could you let any or all of those wants go? And what don't you like about doing something? Does that bring up a wanting of approval, a wanting of control or wanting of safety and security? And whichever want it brings up, could you now let it go? And more. And even more. Keep releasing until you have no more advantages or disadvantages. Then move on.

 

And now let's ask the "squeezing the lemon" question: Imagine always having to do something. You can't stop. If that brings up a clutching, a resistance, put your head down. Allow that energy to come up and allow it to leave. And more. And more. Imagine always having to do something. You can't stop, you're gonna have to do it forever. Allow that energy to come up and just let go of resisting it, and allow it to pass through. It's not good, it's not bad, it's just phenomena passing through. And more. Imagine always having to do something. You can't stop. Put your head down, allow that energy to come up. Let go of rejecting, resisting, clutching. Just allow it to pass through. And more. And more. Keep releasing until you have no more clutching from asking yourself this question. Then move on.

 

你能否放下自己对有为的所有憎恶呢？对肯定答复这问题有所抗拒吗？垂下头，让那股能量上浮离开。你能否放下自己对把事情搞清楚的所有憎恶呢？感到自己胸腹之间的无用能量了吗？只要允许它浮到表面，穿过你离开就好了。你能否放下自己对有为的所有憎恶呢？释放更多，越多越好。持续释放，直到你能够给出一个百分之百肯定的答复。

你也许想要写下你在练习过程中产生的一些见解。这些练习的目的就是帮助你区分自己的贪爱与憎恶，帮助你抛弃那些自动的反应，帮助你关于为什么我们会从自动化的角度去做事有一个更为深刻清晰的见解。

 

And could you let go of your entire aversion to doing something? Any resistance to saying yes? Put your head down, allow that energy to come up and allow it to just pass through. And could you let go of your entire aversion to doing something? Any energy there? Just allow it to come up and allow it to pass through. And could you let go of your entire aversion to doing something? And more. And even more. Keep releasing until you can say "yes" to this question 100%.

 

You might want to write down some insights that you have noticed when doing this exercise. The exercises are designed to help you discriminate on your attachments and aversions. They are designed to allow yourself to give up the automatic reactions and have a clear understanding of why we're doing things from an automatic standpoint of view.

 

仔细考虑：忧虑，思考，有为

（为什么我们会自动做这些事）

PONDER: WORRYING, THINKING, DOING SOMETHING

(Why We Do It Automatically)

 

接下来我要告诉你就是为什么我建议你做“忧虑、思考、有为”的练习。因为这些练习能够帮助你唤起你的潜意识，让你把不想要的东西释放掉。

忧虑的习惯折磨着我们所有人，但是我们又似乎经常在忧虑着。有一天，我又陷入忧虑了，于是我坐下来然后做了一套贪爱憎恶练习。“思考”一词在练习中多次出现，所以我又做了对“思考”的贪爱憎恶练习。出乎我意料的是，我发现自己是为了“忧虑”而“思考”，为了“思考”而“忧虑”，两者是密不可分的。我从来没有在这种角度观察过自己的心理活动。然后“有为（直译“做某事”）”又频频出现，于是我又做了一套针对“有为”的贪爱憎恶练习。于是我发现了，每次我忧虑和思考的时候，就是我不得不做某事的时候。然后我又意识到，我在用消极的东西来刺激自己去改变令人困扰或恐惧的现状。我决定，我再也不要用消极的东西来激励自己了，于是我坐了下来，写下了下面的话，多年以来我都运用得很成功：

 

Here's why I suggest you do the "worrying, thinking, doing something" exercises. By doing these exercises, it allows you to call up the subconscious mind, look at it, and then release what you don't want.

 

The habit of worrying is something that plagues us all, but we seem to do it a lot. One day, when I was into worrying, I sat down and did an attachment to worrying and an aversion to worrying. The word "thinking" kept coming up in the releasing exercise, so I sat down and did an attachment to thinking and an aversion to thinking. To my amazement, I noticed that in order to "worry," I had to "think." In order to "think," I had to "worry." That "worrying" went hand in hand with "thinking." I never saw that in myself that way. Then the words "doing something" kept coming up, so I sat down and did an attachment to doing something and an aversion to doing something. I then discovered that every time I was worrying and thinking, I always HAD to do something. Then I noticed that I was motivating myself with negativity to do something about the disturbing or scary situation. I decided that I no longer wanted to motivate myself with negativity, so I sat down and I wrote the following goal, which I have been using successfully for years:

 

“我允许自己在完全什么都不做（除了释放）的同时，毫不费力地得到一个美妙无比的丰盛人生。”

于是我发现了，我能够做到的最强有力的行为就是释放。一切都在为我发生着、进行着，而我甚至都不用挪地方——“坐业”功不可没。我开始明白了，头脑究竟是如何运作的。试试看吧，你会喜欢的。

 

"I allow myself to do absolutely nothing (except release) and have a wonderful abundant life with ease."

 

I then discovered that the most powerful action I could take was releasing. Everything started to happen for me without me moving my muscles--the "butt" system started to work big time, and I started to know how the mind really worked. Try it. You'll like it.