I often thought I was the bad one and now I realize I'm suffering too. That realization was the begining of a very profound healing.
When we get that ouch, there's a natural tenderness that arises.
Through practice of RAIN, we'll find that there is that undercurrent of unworthy. When we can bring it into awareness, freedom is become possible
练习指导
深化我们安住于当下的能力
然后和感受到呼吸？
找到对你来说，呼吸最明显的地方。
每天至少二十分钟
保持不带批判
学会用呼吸稳定自己
卧室的一个角落
一天结束的时候
探索自己本身
闭上眼睛，让脸和肌肉变得松弛
放松肩膀，
让腹部变得松弛
这不是一个呼吸控制工具
把手放在腹部，感受到呼吸起伏。
注意吸气和呼气的开始、上升和结束。
每个气息的起落都带着正念的觉知。
专注于呼吸时，会有很多发生。
感觉到冒出来的不同感受。
呼吸是一个窗口，让你注意到自己身上发生的很多事情。
无论我在哪里，我都能安之若素。
垂死者真正的遗憾是“我没有真实地生活过。我按照别人的期待生活。”
诗人鲁米指出一种回家之路“你经常造访你自己吗？”
正念练习是关于如何真正地学着去造访我们自己、如何去深入临在感，因此真正地倾听当下，在这里我们可以发现内心的平和、明晰和爱的避难所。
1 暂停
2 记住对我们来说重要的事
愿望：深深的活在当下，成为自己，和自己在一起。
01-01 课程介绍
Jack
快速社会，多任务工作，最大的困难就是失去了与自我的联系。 one of the great difficulties is that we lose touch with ourselves.And also also lose touch with what matters.
<华盛顿邮报》 做了一个实验， 邀请世界一流小提琴家约夏。贝尔带着他的斯特拉迪瓦力小提琴在早晨的地铁演奏巴赫，一个小时除了孩子几乎没人停下来。 帽子里只有17美元，不到演奏会的1 /4
There are beauty around us.We can train ourselves to be more present. We long for ways to calm our minds,steady our hearts, attend wisely to our body and the world around us. 1万种喜怒哀乐
一个军队里易怒的军官在超市的故事
we are so quick to judge another or even more so to judge ourselves.
Tara
我们可以锻炼身体，也可以锻炼我们的意识。we can actually train our hearts and minds to experience more well being. That is our capacity, we don't have to replaying old patterns
内在的动力一部分来自需要更好的善待自己。 更少的评判自己。
例子 ： 濒死的妈妈，“ all my life, I thought something was wrong with me" Those was her last words. 整个一生都与自己为敌。
I long, as does every other human, to be at home wherever I find myself.
- Maya Angelou
身体让我们感觉不确定。生活是不确定的。让我们更好的策略往往是不健康的 （ wholesome) 充满竞争，证明自己，判断他人，讨好别人。 这些策略让我们远离了自己。
垂死者最大的遗憾 ： I didnot live true to myself. I lived according to other's expectations , my internalized judge and critique.
We are so quick to judge others and even so quick to judge ourselves.
To quiet the mind,steady the heart.To see ourselves and others with an innate respect and care and dignity.
We don't have to keep replaying out old patterns.
All my life, I thought something wrong with me.
It's suh a sad thing to be in war with ourselves.
I long as does every other human,to be at home where I find myself
It's unpredicable like. The only you own is every moment.
We are so busy managing our lives that we cover over this great mystery that we are involved with.
Instead, create a clearance of the denseful forest to your life.
1-正念对当下不加评判的进行关注，特征是好奇、友善、洞见。
2-期待哪些出现？
3-在学习的过程中，我发现了自己的不耐烦，好像有爸爸的影子，对事情没有太多的耐心，能量直接转到了自己。
4-接纳原原本本的自己。
5-每日家庭练习
每天冥想两次，每次5分钟。
如果错过练习，没关系，第二天继续就够了。
6-写下冥想觉察到的，内心升起的挑战或洞见，以及想问老师什么问题。
身体扫描冥想中特别喜欢当自己的眼睛有了光，嘴角上翘，整个脸部肌肉非常放松的状态；还有当胸腔打开，里面很空旷，很开阔的样子，非常舒服。一个发现是，第一次有意识的来关照手，才发现这个平时使用最多的一个部分太缺少关爱，她是那么的重，她太需要被保护和爱。通过扫描看到了自己身体每个部位的付出，感谢我的身体，我会好好的珍惜你们爱护你们。
对注意力的觉知，注意力是可塑的，呼吸永远在当下，中立并且简单的，不要去评判。
01-02 understanding mindful presence
从一个正念的坐姿开始， 然后延伸到站立行走，工作中。
Mindfulness is an invitation to dignity and graciousness. And invitation to well being.
来自拉斯维加斯的一句话 ： you must be present to win. 要赢， 你须得在当下。
这个训练结合了两个方面 ： 首先是 ：
Awareness, a clear seeing of what is present here and now.
The other is loving kindness, a loving presence. Not judging but a loving care from which then a wise response will be born.
通过培养正念， 你可以 ：
-calm your quiet and mind
-open your heart
-Learn to work with the energies of your life
And then be albe to reponse wisely.
他有敏感性，紧迫性和活力
一个生物学家George Schaller 的故事。 他收集了许多大猩猩的关系，别人从未曾看到过的。“你是怎么做到的？” It is simple, I did't carry a gun " 因为他不能带枪，所以他也必须恭恭敬敬地接近，眼帘低垂并带着一些关怀。得到允许坐下观察。
not judging, not trying to change the way things are. But taking a seat in the mystery of your human experience, half way between HEAVEN and EARTH. Just where you are and allowing yourself to see and honor what there is to be understood.
先从尊重身体开始。 注意到身体而不评判。
non-judging or caring attention. the attention that seeks to see clearly and understand the circumstances of your life.
学习这种能力。 of stready your attention and loving awareness.
with your own steady presence.
This capacity for presence is a gift to yourself and a gift to all those around you.
without carrying a gun , just noticing.
mind, environment, body.
move and change. 我们是游牧民族
Meditation allow life to play itself just as it is.
Sometimes life plays itself is unpleasantness. Why would I want to stay with unpleasantness.
We naturally have a tendency to pull back the unpleasantness.
What happens when we are continually pulling back from unpleasantness?
What happens when we're fearful resisting?
The first is that we get tired because it takes energy to resist what's there
Another outcome it create more unpleasantness. Birthing women. Do not contract against because it creates more tension.
Pain x Resistance = suffering
Unpleasantness x Mindfulness = Grounds of Freedom。
When an Indian teacher was asked why he meditated. His response was,"So that when I walk from here to the village each day, I notice the tiny purple flowers by the side of the road."
Science says the body is a machine.
Advertising says the body is a business
找到自己的内在资源，可以深呼吸、将手放在胸口或者腹部、给自己说某组特定的词语或者安慰的话。
引导冥想语-到达我们所在之处-陈德中
来到我们坐在的地方
让我们回来自己身体所在的地方
舒服而有尊严的方式坐着
身体在大地上自在舒适
留意身体的思绪的流动和变化
让自己拥有一种宽广开阔的觉察
引导冥想语-正念呼吸-陈德中
如果身体有些地方紧张，去放松她。
放松脸部、眼部、下吧
摇摇脖子，放松而直立。
保持自然呼吸。
记得是一个觉察力的训练，不是一个呼吸控制训练。
你觉察自己的呼吸是怎么样自然地进出的。
留意气息在鼻孔的进出。
外界可能会有声音，念头想法会起起伏伏。允许这些信息的出现。
留意鼻孔前缘，气息的进出。
注意胸口、腹部的起伏。
如果气息很微弱，可以感受整个身体的呼吸。
腹部放手感受。
身体就是一个巨大的呼吸。
走神没关系，就回到。
你可以在可以在做呼吸觉察的时候，带着一点微笑。
每一口呼吸都是唯一的一口
一口接一口
每一次的呼吸
每一次的平静和稳定
课程引导文档-身体的觉醒
身体的扫描中，身体的那一部分最容易进入正念临在，哪一个又是最难的？
哪些感觉是不愉悦的？是什么在帮助你安住当下并仅仅觉察他们带来的感受？
* awareness from breath to emotions to thoughts, to different aspect of life.
* how much we lost in our thoughts?
* how many repeative thoughts we have?
* what emotions do our thoughts bring to us?
* What we always think about becomes our mind inclination.
* Our life is full of possibility, but the "movie" in our mind keeps us in prison.
* ????We need to talk to ourselves for aware our emotions nad name them, BUT we need to stop talking to ourselves to open our mind and release us from thoughts prison????
* Learn to find space from our thoughts and stop bringing our thoughts into reality.
* Bringing awareness to our thinking.
Step1: to realize the thoughts are happening.
* to cultivate a wise relationship with waht is happening.
* the trapeze is still swinging, while I and the monkey sat still.
* Real vs True 真切 vs 真实
* Real = it is happening
True = it is not the truth
* When you name something, it will have no power on you anymore.
* Step2: name the thoughts
* wake up from the thoughts
* commit to yourself to sit and be with your breath for soemtime everyday, even a few minutes count. = pay visit to yourself for a few minutes each day
fear becomes suffering when it over-setps its bounds
resourcing: we have find a pathway to keep safety
a pathway back to a sense of balance, everyone has the pathway to have a sense of balance.
第一堂课
这个课程是一个建立正念、慈爱、实践、慈悲的系统训练。
正念是对尊严和优雅的邀约。活在当下。
1. Awareness 觉知
清楚地看到此时此地的当下。
2. Lovingkindness 慈爱
慈爱的临在，而非评判或试图操纵或评估，而是一份关爱，一个明智的反应将随之诞生。
学习到：
1. Calm and quiet the mind
2. Open your heart
3. Learn to work with the energies of your life
正念从尊重你的身体开始
Thoughts are really what you are.
with mindful loving awareness， we can receive, and honor,and steady ourselves, steady our heart and minds and know our feelings, value them, use them as intelligence that we are,the intelligence of the heart to guide ourselves when they're helpful, but not be overwhelmed by them, not be lost in them，not be taken over by them in unhealthy ways.
通过正念爱和觉察，我们可以接受、尊崇、并使我们更加稳定，安抚我们的思维和内心并了解我们的情感，看重它们，并尽可能聪明地使用它们，用内心的智慧来尽可能有利的指导自我。并且不迷失于其中，不被那些情感的负面效果所冲击,不被它们以不健康的方式所左右。
bacl tp the rhythm of the body breathing that's underneath all the waves of feelings. and rest in the breathing as it calms and steadies of your attentions.
回到潜藏在一切情感涌动之下的身体呼吸节奏上，并安住于随着呼吸安稳下来的注意力中。
how feelings can be included with the same gracious attention you've given to the breath and to the body.
情绪是如何可以以给予呼吸和身体的同样从容的注意力所包括进来。
