北京时间2月13日早上11点，全球华人正念年暨花心犀牛正念会员年度课程第一课，由正念大师杰克·康菲尔德（点击查看Jack Kornfield介绍) 的一堂微课正式拉开帷幕。
正式课程开始之前，花心犀牛会员观看了由加州健康研究院制作（CIH）制作的，CIH联合创始人童慧琦博士对康菲尔德博士进行的2小时专访。
正式微课开始后，康菲尔德博士就事先从会员中收集的问题，在会员专属群中进行了一小时的在线微信语音作答，并在课程结束前带领了简单的正念练习。以下为本次微课全文实录，附指导练习音频。访谈视频只对会员开放，了解详情点击阅读原文。请持续关注本公众号（cihdingyue), 我们将陆续分享本次问答的完整录音，及更多精品正念音频、视频、文字等资源。
童慧琦博士
大家好，我是童慧琦，我是加州健康研究院的联合创始人。今天在国内是大年初六，在中国的习俗中，在初六这一天，农民开始下田，准备春耕，各种生意重新开张。 今天这样一个日子里，可能是历史第一次，经由高科技，开始正念之田的耕耘。
今天我们迎来了Jack Kornfield老师，来为我们开启全球华人正念年。 从昨天开始，大家已经聆听了老师的录播访谈，也提交了一些问题。此时此刻，老师在夏威夷与家人和朋友，在主持一个婚礼，这是一件特别喜庆的事情，老师同时也特地抽出时间来，在接下来一个小时时间里，经由电话，与我们进入到实时问答环节。我将为大家担任翻译。
I’m very pleased to be joining you again and to be
part of this Global Chinese Mindfulness Year. Thank you Hui-Qi and everyone who is organizing this.
我很高兴能和大家在一起进行实时微课问答，成为全球华人正念年的一部分。谢谢慧琦，及所有本次活动的组织者。
童慧琦博士
接下来我想请所有正在听课的朋友，来留意下此时此刻，你的身心状态，留意一下你身体的姿势。无论你是站着、坐着，甚至是躺着，留意一下身体有哪些部分是否有紧绷，或者紧张感，然后尽量地，试着放松。也请留意一下头脑里正在涌现起来的一些念头或者情绪，然后让你的注意力，非常温和地，安驻在你的呼吸当中。接下来我们就进入到问答的环节里。
问题一
正念与冥想的关系什么样的？它们有什么不同？
There are many kinds of meditation practices, all of
which are used to focus the attention inwardly. Mindfulness is a particular kind of training that can be used to in quiet meditation, but also can be used throughout your life, at work, in school, and family.
在冥想的练习中，有很多不同形式的冥想，正念是冥想的一种，很多的冥想是要求我们把注意力专注在内在，正念的联系可以允许我们不仅关注自己身心内在，同时无论在什么样的场合，在工作中，学校，家中，可以把注意力放在我们外界的环境所发生的事情上面。
Mindfulness has been shown by Neuroscientists to be one of the most effective kinds of training. It is a deliberate focusing of kind attention. Through it we can become more balanced and compassionate for ourselves and others.
正念的练习经由神经科学家表明，是最有效的对集中注意力的训练之一。这份集中的注意力是有意的，非常和善的，帮助我们获得身心平衡，以及培养我们对自我及他人的慈悲和智慧。
问题二
在正念练习当中，人们通常会碰到哪些困难？
Mindfulness can be practiced throughout the day,
but it is helpful to make a special time each day to sit quietly and train yourself in Mindfulness, when you do, sometimes you notice with kind awareness, there are difficulties in you body or mind.
正念的练习可以在一天里面的任何时间练习，但是能够留出特定的时间，每天安静地坐下来，来培养一份正念和注意力也很有帮助。通常在进行正念练习时，带着一份善意的觉知，你可能会留意到你身心方面有些困难的地方。
These experiences of difficulty are natural and Mindfulness can help with them. If there is pain in the body, or restlessness, or worry, or obsessive thoughts. By becoming mindful, you can quite your mind, open your heart, and find a steady presence that will allow all of this to become better and healed.
在正念的练习当中，遇到这样一些身心的困难是非常自然的。正念可以帮助我们来应对疼痛、不安、担心或者强迫性的观念，正念的练习可以让我们的头脑安静下来，打开我们的心，能够与自己更加愉悦地存在，能够让我们感觉更好，并且疗愈我们。
问题三
正念练习的目的是帮助我们更好地生活在当下，在我们的生命中经历了一些创伤性的事件，我是否依旧有必要去努力从创伤当中康复，而正念在疗愈过程中会有什么样的帮助？
Living in the present is a great blessing. When we don’t Iive in the present, we are lost in thoughts, in worries, in plans and in regrets. When we live in the present, we can see more clearly that people around us, what our own body and mind is needing, and the best way to respond to situations.
当我们能够生活在当下的时候，对我们来说这是一个非常大的福祉。当我们不能生活在当下的时候，我们经常会迷失在一些念头、担忧、规划，或者悔恨当中。当我们生活在当下的时候，我们能够更清晰地看到我们身边的人，我们身心所需，以及更好地应对我们所处的种种处境。
Of course, as we become mindful, it is also natural to have trauma and difficulties from the past arise in our awareness. This is very human, and needs to be met with compassion. And then if it is possible, for healing of this trauma.
当然，当我们变得更加的正念的时候，过往的创伤和困难，会上升到我们的觉知当中。这是非常人性的一方面，需要以慈悲的态度来对待，这样我们就可以用正念来疗愈那些过往的创伤。
To do this best, it is helpful to first learn how to quite and steady the attention, and then it is helpful to have a sense of wellbeing come into the heart and mind. This can be as simple as grounding yourself on your feet ,on your chair, or your cushion. Or it can be remembering someone who cared about you, a grandmother, or a place you've been that you love and make you feel very safe. When you become steady and safe, it becomes possible to then meet the trauma that arises with kindness, and not be overcome by it.
最好地去这样做的方法，是首先能让你的注意力安静、稳定下来，在安稳的状态下，让你的身心良好的感觉能够进入到你的心灵和头脑里。你让自己安稳的方法，可以很简单，比如让自己来感觉到所坐的椅子和垫子的接触，也可以想起某个曾给你关爱的人，比如祖母，或者是某一个让你感觉安全的地方。当你的头脑和心念能够感受到稳固和安全的时候，才有可能带着善意与你的创伤相遇，而不会被它所淹没。
To practice Mindfulness with difficult experiences or trauma takes some time. Be patient and do it slowly and kindly, with the special compassion for yourself. You can learn to feel ways the trauma is still held in your body, and let them release. You can feel the stories that you have been told, and even write them down so that they are clear to you, or tell them to another. Then little by little, you can let go of trauma, and remember it clearly but not be overcome by it. Mindfulness is a gift that allows this to happen.
带着困难的经历和创伤进行正念练习，是需要时间的，需要耐心，来慢慢地去做，并且要带着充足的善意，带着对自己的特别的慈悲。可以学习去感受这些创伤在你身心所留下的印记，并且慢慢释放它。还有那些你听闻的故事，也可以把这些创伤性的故事写下来，更清晰地了解它，并且安全地和他人分享。这样渐渐地、一点点地、你可以把创伤放下，清晰地记住，但是不被这些创伤的故事所淹没。正念就是这样一份能够允许这个过程发生的很好的礼物。
问题四
因为我知道正念可以提高专注力，所以我特别想与孩子分享正念，我想问的事，孩子多大年龄可以开始正念练习？
Children can begin to learn Mindfulness and concentration when they are small, 4 and 5 years old. Usually this can be done in a quiet way like a game. Or they can learn to listen to the sound of a bell for a long time, or sit quietly like a butterfly on a flower delicately. More importantly, children will learn this if they see their parents quietly meditating , and their parents become more peaceful and calm. Then the parents will be a model and can say to the children : “Let us sit together for a few minutes, so you can be peaceful and calm as well.”
孩子可以在比较小的时候就开始练习正念，或者专注力，通常是4、5岁的时候，通常是以一种安静的、类似游戏的方式，比如说可以让孩子比较长时间地聆听铃声，或者像一只蝴蝶精美地停留在花朵上那样保持安静地坐着。如果他们在家里看到父母在安静地做冥想练习，并且父母因为这样的练习变得更加平和，父母就成为孩子非常好的榜样，通常父母在孩子表示有兴趣的时候,可以邀请他们来一起练习。
There are many programs for teaching Mindfulness to children in the uSA, in schools and at home, and quite a few good books such as the Mindful Child. I hope that during the year of Mindfulness, that some of these will be made averrable to you all in Chinese translation.
在美国，无论是在学校还是家中，都有很多课程教孩子练习正念，也有一些非常好的书，譬如Mindful Child (正念孩子), 我希望在正念年当中，一些这样的书能够翻译成中文，让大家接触到。
问题五
由于我的一些过往生活经历，我对我的父母和其他人一直心有怨气，发现非常难以原谅，那么正念练习在这样的情况下如何能够帮到我？
This is also natural and human. We have all be betrayed by others at sometimes. Mindfulness can help us become wise and compassionate for ourselves, and help us forgive others. what is important in forgiveness is to understand that you still must protect yourself, so you must prevent harm from happening to yourself or others. As you learn to protect your self, then you can also learn the art of forgiveness.
这个也非常自然和人性。在我们生命的某一时刻，我们都有可能遭受他人背叛，正念可以帮助到我们变得更加智慧，对自己更加慈悲，也可以帮助我们去原谅别人。在原谅别人的时候，很重要的一点是依旧学着保护自己，并且预防伤害再次发生，无论是对自己还是他人。当你学着能够去保护自己的时候，你也能够学会原谅的艺术。
Most importantly, forgiveness is not for others but for yourself, you forgive yourself for being in a difficult situation, and you forgive yourself for the pain and suffering that you carry, or the hatred or anger in your heart. Then as you begin to forgive others, you realize what’s been beneficial is that your own heart becomes released from the anger, from the confusion and the hurt. And you are free to live your your life without this weight on your heart.
最重要的一点是，原谅不是为了别人，而更是为你自己。你原谅自己让自己深陷一个比较困难的处境，同时原谅自己一直背负着那份疼痛，那份痛苦，还有憎恨，或者愤怒带在心里。当你开始原谅别人的时候，你会意识到，实际上对你的心真正有益处的是，你的心开始从愤怒、困惑、痛苦中被释放出来，你内心的包袱被卸下了，你也可以开始更加自由地生活。
In practicing forgiveness, you need to be patient and kind with ourselves , it can take weeks or months. There is a very simple practice that I hope the Global Chinese Mindfulness Year can provide you in one page. If you can practice this little by little, you will discover at least that suffering from your heart, even if it doesn’t change anyone else, you will become free to live your life in a more joyful and open way.
在练习原谅时，你需要非常耐心，并且善待自己。它可能需要几个星期，或者几个月的时间，有一个非常简单的，关于原谅的练习，我希望全球华人正念年的项目能够以一页纸提供给你。在你慢慢地、反复地练习中时，你会逐渐意识到，即时它无法改变别人，你自己却可以变得更自由，能够以更加愉悦和开放的方式来生活。
问题六
在正念练习当中，如何克服昏沉的感觉。感觉昏沉，是因为我们休息不够吗？
Sleepiness is caused by several things. Sometimes, you are simply tired, and when you sit quietly, you body reminds you I need to sleep and rest. Sometimes, it is caused by the inability of the body and mind to still itself. We are so used to running around that when we sit quietly, it is unfamiliar, and that takes some practice and energy to stay present and calm. And sometimes it comes because underneath, there is fear, or grief or pain that want to be covered by sleepiness unconsciously so we won’t feel it. So that too will start to show itself.
昏沉可能有几个原因造成，有时候可能仅仅是因为你比较疲惫了，当你开始安静地坐下来，你的身体就会提醒你，你需要睡觉、需要休息了。也有的时候，这是由于我们的身心非常难以安静下来，因为我们已经非常习惯了，忙忙碌碌，东奔西走。让我们的身心安静下来，对我们来说是非常不熟悉的，需要练习，需要能量让我们在当下，保持安静。也有一些时候，当我们安静下来时，有一些恐惧、哀伤或者痛苦，下意识中希望通过昏睡把它们掩盖起来，而不让我们感受到它们，所以当我们这些做时，昏睡状态就会呈现出来。
As you sit and practice Mindfulness, all kinds of things will arrive, sleepiness and restlessness, tears and joy, anger and love. With Mindfulness like loving awareness, you can become like the sky. Sometimes rain will come, the tears of the rain clouds. Sometimes, the joy of a sunny day will come. And you become the spacious lovingkindness that can hold it all. This practice of Mindfulness brings trust and wellbeing and many blessings.
当你坐下来开始做正念练习的时候，各种各样的事情都会涌现起来，比如说昏睡或者不安，眼泪和欢喜，愤怒和爱。正念就像一份爱意的觉知，你可以变得像天空一样，有时候会有雨，如同乌云的眼泪到来，有的时候也会有明媚的阳光带来的喜悦。你自己变成了一份非常浩淼、宽广、充满爱意的觉知，能够抱持所有这一切。 这样的正念练习可以带给你信任、安好，和很多很多的福祉。
童慧琦博士
我们今天的问答环节就到现在这里为止，接下来还有几分钟时间，我会邀请康菲尔德老师再带领一个简短的正念练习，来结束我们今天这样第一次全球华人正念年的微课。
To begin, take three deep, releasing and calming breaths and let yourself become more present as you do.
我们开始的时候，来进行三次深长的呼吸，可以让我们感觉放松、释放、并且安静下来，让你自己变得能够更加处在当下。
Now with this calm and kind attention, become aware of your body and breathing and all the feelings inside our body.
现在带着这样一份非常平静、和善的关注，让你对自己的身体和呼吸保持有更好的觉知，同时对你身体内在的那些感受，也有更好的觉知。
And now, bring the same loving awareness of mindfulness to the state of your heart and feelings, sadness or excitement, longing or love, difficulty or ease and hold what is present in your body and heart with the kind and spacious awareness.
现在将同样的充满爱意的觉知，带到你的心灵和感受，那里可能有忧伤、兴奋、渴望、爱、困难或者容易的事情，让这样一份充满善意的，浩淼的觉知，来抱持你，在你身心当中所呈现的所有的一切。
Finally, put a half smile one your face and sit like one of the wise ones, one of the ancient beings who can see with great compassion and understanding the whole of the world. And rest the peace in your heart.
然后，你可以在脸上挂起半个微笑，想象一下如古代的一个非常睿智的人那样，他们可以看到这个世界的整体，带着慈悲，同时能够让自己安驻在自己内心的平和当中。
And finally let your eyes open again and carry the sense of peace and wellbeing that can allow for all the things in your life to be held in compassion as you get up and move back into the world.
最后，请睁开你的眼睛，并且带着一份平和和安好的感觉，当你起身来重新进入到这个世界的时候，能够带着一份极大的慈悲，抱持你生活中所有的一切。
Thank you for joining in this call. Thank you for your sincerity and may this practice bring you blessings and peace of mind and wellbeing for yourself, your family and for the new year.
感谢你能够参与到这次微课中，感谢你们的真诚，但愿这样的练习，能够带给你，你的家庭和这个新年，非常平和的头脑以及安好。
4:35 康菲尔德带领正念练习 来自加州健康研究院
童慧琦博士
非常感谢大家在刚才将近70分钟的微课当中，能够一起聆听到康菲尔德老师对所提问题的非常智慧的回答，我们也要感谢一些老师，能够抽出宝贵的时间，真的是跨越空间、跨越千山万汇，在我们中国新年的第六天在这样一个开启新事物的最好的时间里
与我们在一起。感谢大家的参与，祝大家新年吉祥，万事如意。
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