幸福冥想，第一天："与斯多葛学派同行，通往幸福之路"冥想系列

欢迎收听您每日引导冥想的第1164集。

Welcome to episode eleven sixty four of your daily guided meditation.

我是玛丽·梅克利，很高兴与您分享一套与我们过去几期探讨主题相配套的冥想系列。

I'm Mary Meckley, and I'm excited to share with you a meditation series that goes along with the themes we've been exploring over the past few series.

这些主题涉及如何在现代世界中运用古老技巧来应对当代压力。

And these are themes that have to do with how to use ancient techniques in the modern world to deal with modern day stresses.

我分享的古罗马技巧中，令人惊讶的一点是，它们与冥想哲学极为相似，尤其是在准备冥想时的姿态——比如挺直脊柱。

And one thing that's been surprising about these techniques that I've been sharing about ancient Roman techniques is how similar they are to meditation philosophy, especially in the way you set yourself up to meditate, where you straighten your spine.

您会专注于您的视线。

You focus on your gaze.

您会保持坚定的目光。

You have a strong gaze.

在冥想中，目光上扬有助于提升至您最高的状态；而在古罗马时代，目光则用于展现勇气、荣誉与面部的放松。

In meditation, it's uplifted to uplift you to your highest state and your gaze in Roman times was to show your valor, show your honor, and your facial relaxation.

能够表现出镇定自若，同时放松双手与身体。

Being able to express composure, and relaxing your hands and your body.

因此，所有这些都被整合在一起，帮助你达到最高境界。

So all of this is pulled together to allow you to attain your highest.

在古罗马社会，人们仅通过一种高度制度化的社会结构就能晋升，但这并非易事，因为要以如此方式保持镇定，从而激发自信与鼓舞，需要极大的自律。

In Roman society, people were able to advance through a very regimented type of social structure simply by, not actually simply because it took an enormous amount of discipline to compose yourself in such a way that you evoked confidence and inspiration.

你如何运用你的声音、你说的话、你所思考的想法。

How you used your voice, the words you speak, the thoughts you think.

这一切都紧密相连。

It was all tied in together.

在古罗马时代，容不得丝毫差错。

There was no room for error in Roman times.

一切都关乎卓越。

It was all about excellence.

因此，人们刻苦训练，以极致的自律来呈现自我。

And so people trained to become so disciplined in how they presented themselves.

所以，本周我将与你分享我当年在罗马时创作的冥想系列。

So you here this week, I am sharing with you the meditation series that I created when I was actually in Rome.

这是一个我最爱的系列。

And this is a favorite series.

我记得录制时，白天和家人游览观光，累得不行，但我还是坚持录制了。

I remember recording it and I would be sightseeing and touring with my family all day and I was exhausted, yet I recorded.

对我来说，每天录制并和你们分享我在罗马的经历，以及古罗马斯多葛派的思想，至关重要。

And it was so important for me to record every day and to share with you my experiences there in Rome along with the ancient Roman stoics.

你会听到关于马可·奥勒留的内容。

And you'll hear about Marcus Aurelius.

我知道他是全世界最喜爱的斯多葛派哲学家。

I know he is a favorite stoic the world over.

因此，我欢迎你踏上与古斯多葛派共同通往幸福的道路。

So with that, I welcome you to the path to happiness with the ancient stoics.

我敬重你，因为你允许自己放慢脚步，与内心最美好的部分建立连接。

I honor you for giving yourself permission to slow down and connect to the best part of who you are.

当你冥想时，你所触及的正是这部分自我。

That's the part you tap into when you meditate.

首先，你必须真正地为自己现身。

And the first thing you have to do is actually show up for yourself.

而你现在正准备这么做。

And here you are getting ready to do just that.

我是玛丽·梅克利，我每天在这个播客中分享一种不同的冥想技巧。

I'm Mary Meckley and I share a different meditation technique every day here on the podcast.

每种技巧都围绕一个主题进行定制，我们会在整整一周内深入探讨这个主题。

And each technique is customized around a theme we explore in-depth for a full week.

我们这样做是为了让你能够通过每天专注于一个品质一周，真正掌握它。

And we do this so that you can really master a particular quality in your life as you focus on it every day for a week.

我们这一周的主题是：借助斯多葛学派的古老智慧，追求真正的幸福。

And our theme this week is true happiness with the ancient wisdom of the stoics.

我非常兴奋能与你分享这个系列，原因有很多。

And I'm excited to share this series with you for many reasons.

其中一个原因是，我恰好本周身在意大利。

One reason is that I happen to find myself in Italy this week.

我已经在这里待了一整周，正在逐步游览这个国家。

I've been here for a full week, and I am working my way through the country.

我从罗马开始。

I started off in Rome.

现在我在佛罗伦萨，接下来会前往科莫湖，然后去米兰。

Now I'm in Florence and I'm going to make my way up to Lake Como and then Milano.

所以我会在意大利的多个地方停留，这里是古代斯多葛学派的发源地。

So I am going to several locations in Italy, the home of the ancient Stoics.

如果你不太了解斯多葛学派，我很乐意为你做一个简要介绍。

Now, if you're not sure what the Stoics are all about, I am happy to give you a brief introduction.

斯多葛学派起源于公元前三世纪的雅典。

So the Stoics started out in Athens way back in the third century.

它由芝诺创立，希望我的发音是正确的。

And it was started by Zeno of I hope I'm pronouncing that correctly.

锡提乌姆的芝诺。

Zeno of Citium.

你可能更熟悉那些实践斯多葛主义的古罗马人。

You might know Stoicism more by the ancient Romans who practiced it.

尤其是前罗马皇帝马可·奥勒留和塞涅卡。

Most notably, Marcus Aurelius, a former Roman emperor, and Seneca.

塞涅卡是当时伟大的思想家和作家，他也是哲学家，撰写了关于哲学和戏剧的作品。

Seneca was a great thinker and writer of his time, and he was also a philosopher, and he wrote about philosophy and drama.

如果你不确定斯多葛主义究竟是什么，在我看来，它与我对冥想的理解非常相似。

And if you're not sure what stoicism is all about, Stoicism in my mind is very similar to how I view meditation.

斯多葛主义是一种培养内心生活的方式，让你在面对障碍、压力源、喜悦或幸福等任何人类情绪时，都能处理这些情绪而不被其束缚。

Stoicism is a way you cultivate your inner life so that when you have obstacles or stress triggers or joy or happiness, any human emotion, you're able to process that emotion without becoming attached to it.

当我这么说时，我的意思是避免形成对你有害的情绪模式。

And when I say this, I mean attachment in a way to where you don't form emotional patterns that are harmful to you.

就像你坐下来冥想时，开始摆脱日常生活的戏剧性、分心、压力和混乱，进入内心的宁静。

So just as when you sit down to meditate, you begin to unwind from the drama, the distractions, the overwhelm, the stress of day to day life, and you go into your own inner stillness.

你变得对当下有觉知，不再担忧未来，并放下过去的事情和情境。

You become mindful of the moment and you stop worrying about the future and you let go of events and situations from the past.

在斯多葛主义中，你也应采取同样的思维模式，以此来锚定自己，从而克服生活中的挑战与障碍。

And in stoicism, do this same thought pattern in that you anchor yourself in a way to where you can overcome life challenges and obstacles.

因此，你不应让自己过度沉浸于特定的情绪中，无论是令人欣喜的情绪，还是让你一蹶不振、感到抑郁、悲伤、极度压力或焦虑的情绪。

And so you don't allow yourself to become too wrapped up in particular emotions, whether they're emotions that are elation or emotions that can bring you to your knees and feel depressed or sad or incredibly stressed or anxious.

因此，在你跟随本系列学习的过程中，请记住：在冥想时，随着你冥想得越来越深入，你会变得更加清晰、专注，充满能量，并与自己更加平和相处。

So as you're guided through this series, I want you to keep in mind that in meditation, as you meditate and become clearer and more focused and you have more energy and you're more at peace with yourself.

当你深入阅读斯多葛派哲学家的著作，尤其是我在本系列中与你分享的马可·奥勒留和塞涅卡的作品时，你会开始专注于成为更好的人。

When you follow a lot of the writings of the Stoics, especially the ones I'm sharing with you in this series by Marcus Aurelius and Seneca, you start to focus on becoming a better human being.

因此，你不仅关注自己通往真正内在幸福的道路，也致力于成为更好的人。

So not only are you focusing on your own true inner path to happiness, but you're also focusing on becoming a better person.

而这将对周围的世界产生积极影响。

And this contributes to the world around you.

你可能会发现，当你坐下来冥想时，你会成为一个更好的人，这种改变会触动你生命中的人，并让你感受到与周围世界更紧密的联结。

And you may notice that as you sit down to meditate, you become a better person and this touches people in your life and you feel more connected to the world around you.

因此，本周你每天尝试不同的冥想技巧，结合斯多葛主义的理论，将使你的冥想仪式更具活力，也更有趣。

So the act of you meditating this week with different meditation techniques every day combined with the theory of the Stoics should make your ritual a little more dynamic and a little more fun.

因此，在介绍完本周系列内容后，我每次都会提出一个挑战。

So with that introduction to this week's series, I always issue a challenge with each series.

你本周的挑战也是你今天的冥想技巧。

Your challenge for this week is also your meditation technique for today.

当你开始冥想时，无论你是坐在地上，还是用枕头垫着让自己更舒适，或将枕头放在臀部下方，使骨盆前倾，减轻背部压力。

So as you settle yourself into your meditation, whether you're seated on the ground, propping yourself up with pillows to make yourself more comfortable, rolling a pillow under your hips, and that pushes your hips forward, which takes the pressure off your back.

或者你可能坐在椅子上，或躺在床上。

Or you might be seated in a chair or on the end of your bed.

在这种情况下，双脚稳稳地踩在地上，支撑住自己。

And in that case, plant your feet firmly onto the ground, supporting yourself.

同样，你可能想坐在枕头上面，或在背后放个枕头以获得额外支撑。

And again, you might wanna sit on a pillow or put a pillow behind your back for extra support.

你的挑战来自塞涅卡的智慧。

And your challenge comes from the wisdom of Seneca.

正如我提到的，这也是你今天的冥想技巧。

And this is also, as I mentioned, your technique for today.

当你放松身体，略微将眼睛向上抬，这能让你的思想保持积极。

So as you relax your body and just slightly elevate your eyes upward, This keeps your thoughts uplifted.

正如塞内加建议的那样，问问自己这个问题。

Ask yourself this as Seneca recommends.

每天晚上睡觉前，我们必须问自己：今天我克服了什么弱点？

Every night before going to sleep, we must ask ourselves, what weakness did I overcome today?

今天我克服了什么弱点？

What weakness did I overcome today?

我获得了什么美德？

And what virtue did I acquire?

我获得了什么美德？

What virtue did I acquire?

非常好。

Very nice.

现在将这种反思带入你的冥想中，并确保在某个时刻停止思考任何具体的事情。

Now take this reflection into your meditation and make sure to break off at some point to where you're not thinking of anything in particular.

你只是在允许自己存在。

You're simply allowing yourself to be.

这才是真正的冥想。

And this is true meditation.

这些技巧能帮助你集中注意力，从而从你坐下冥想前正在做的事情，过渡到内心的宁静。

These techniques help you to focus your mind so that you can transition from whatever you were doing before you sat down to meditate to inner stillness.

如果你希望在半小时的冥想中获得引导，并且可以选择在十五分钟时结束，你也可以这样做；同时，你还可以访问我网站上超过一千种冥想练习，网址是 sipandom.com。

And if you'd like to be guided in half hour meditations, where you have the option to break off at the fifteen minute mark, you can do so, as well as get access to over a thousand meditations over at my website, and that's at sipandom.com.

Sipandom.com，S I P，就像你小口啜饮茶水一样，A N D O m。

That's S I P, just like you're sipping tea, A N D O m.

Sipandom.com。

Sipandom.com.

在那里，你每天都会收到全新的引导冥想，以及一份每周的冥想日记。

There you receive a brand new daily guided meditation as well as a journal for the week.

这周的日记主题是《与古斯多亚派共度幸福》。

So this week's journal is a happiness with the ancient stoics journal.

这能让你的冥想更加深入。

And this allows you to go more in-depth with your meditations.

你还会获得一份指南，其中精心整理了每周的所有技巧，帮助你不会忘记这些方法。

You also get a guide with all the weekly techniques organized nicely for you on the guide so you don't forget what the techniques are.

你可以在 sipandohm.com 上找到它，并免费试用两周。

You can find this again at sipandohm.com and try it for two weeks absolutely free.

我要提一下，这是一个应用程序。

And I will mention, this is an app.

虽然我还没有发布这款应用，但应用已经准备就绪，我很快就会发布。

Now I haven't released the app, but the app is ready and I will release it very soon.

现在，请让自己安定下来，反思一下你今天克服了什么弱点，又获得了什么美德。

Now settle yourself in and reflect on what weakness you overcame today and what virtue you acquired.

和往常一样，你值得放慢脚步，好好对待自己。

As always, you are so worth slowing down for.