普通話

这是一辑专为「陪伴生病至亲者」所设计的静坐观想引导。当你因亲人的病痛而感到忧虑、无助或身心具疲时，它提供了一个清晰而温暖的心灵路径。引导将协助你：首先安顿自身的不安情绪，接着透过「觉知呼吸」、「慈心观」与「光明想」，将内心的牵挂转化为稳定而疗愈的能量，与至亲建立安心的心灵连结，并最终将这份祝福扩展至所有同样境遇者。练习旨在滋养你内在的力量与平静，让你的陪伴，源自于安定而非耗竭。无需任何冥想经验，只需一颗愿意关怀自他的心。

对象：
生病的至亲、一切有同样境遇的有情众生

祝福語：
愿一切众生平静，愿一切众生安稳，
愿一切众生远离身心的痛苦，
愿一切众生平安，愿一切众生吉祥。

观想次第：
1. 安住当下，接纳情绪
2. 观想温暖光明，从心而生
3. 连结至亲，光明相系
4. 扩展光明，遍照十方
5. 缓缓收回，安住于静

为至亲祈福的静坐引导

When our beloved family members are suffering from illness, our hearts often feel suspended in mid-air. Filled with worry, fatigue, and a sense of helplessness. This guided meditation is suitable for these difficult times. It combines breath awareness and compassion meditation to help you transform that love and worry, which may feel misplaced, into a clear, stable, and supportive inner energy. You don’t need any religious background or meditation experience; just find a moment of quiet where you won’t be disturbed, and allow yourself to follow the guidance of the voice to find a stable place for your heart. Now, please sit comfortably as we begin this journey of settling the body and mind and connecting with blessings. First, pay attention to your breath. With each inhale and exhale, let your awareness become more pronounced. Bring your awareness to your heart. Use your awareness to feel and discover if there are worries or fears within. Perhaps there is unspoken fatigue and anxiety. These feelings are real. And these feelings stem from your deep love. So there’s no need to push them away or deny them; gently acknowledge their existence, just as the sky embraces the clouds. Tell yourself, "I know I am worried; I have allowed this worry to exist, and now, with each breath, I gently release it like drifting clouds." "I know I am afraid; I have allowed this fear to exist. And now, with each breath, I slowly release it like drifting clouds." "I know I am anxious; I have allowed this anxiety to exist. And now, with each breath, I slowly release it like drifting clouds." Next, focus your attention on the area around your heart. Imagine a warm, soft point of light at your heart, like the gentle sun rising. This soft point of light is at your heart. It represents the peace and love you naturally seek. With each inhale, let this point of light gradually expand, becoming brighter and warmer. With each exhale, let this light flow gently from your heart throughout your entire body. Illuminating your whole being and your face. Let this light dispel the shadows and coldness within. Allow yourself to be fully immersed in this warmth and light that arises from within. You are safe. You are blessed. Now, in this inner light, gently hold in your thoughts the loved one you are concerned about. You can imagine their face or presence. Or simply their name, and visualize the light at your heart transforming into a healing stream of light, like a bridge of light flowing steadily from your heart to your loved one’s heart. Silently repeat the following blessings for them, feeling each word transform into particles of light flowing with the stream. Sending it forth, May you be at peace, May you be secure, May you be free from physical and mental suffering. May you be safe. May you be well. Once again, In our hearts, sincerely repeat the following blessings for our loved ones, feeling each word transform into particles of light flowing forth. May you be at peace. May you be secure. May you be free from physical and mental suffering. May you be safe. May you be well. Once again, In our hearts, sincerely repeat the following blessings for our loved ones, feeling each word transform into particles of light flowing forth: May you be at peace. May you be secure. May you be free from physical and mental suffering. May you be safe. May you be well. Now, Once again, feel the light and love within you, allowing this already illuminated and flowing light to naturally expand with your breath, firmly spreading out in all directions. It illuminates the room you are in. Touching your community, your city, and even the vast world. At this moment, countless people around the world are experiencing similar situations. May this impartial light also touch all hearts in need of comfort and all bodies in need of healing. Let us hold the same intention and bless them. Similarly, in our hearts, direct blessings to all sentient beings. Silently repeat the following blessings: Feel each word transform into particles of light flowing forth. May all beings be at peace. May all beings be secure. May all beings be free from physical and mental suffering. May all beings be safe. May all beings be well. Finally, gently draw this radiant light back to your heart. You have completed this precious visualization practice. The endless blessings and connections remain where the light has reached. Remember, this is not a one-time task but a practice you can repeat at any time. Whenever you feel worried or uneasy, even if it’s just to quietly breathe a few times, recall that warmth of light within, and gently repeat: May you be at peace. May you be secure. May you be free from physical and mental suffering. May you be safe. May you be well. These are incredibly real powers. Caregivers often forget to take care of themselves, and this practice helps you regain your peace, which is the best gift and deepest strength you can offer your loved ones. May this practice allow you to find the source of tranquility whenever you need it. Before we end, return to your breath. Inhale, be aware. Exhale, settle. Inhale, be aware. Exhale, settle. Inhale, be aware. Exhale, settle. Then bring your awareness to your palms, gently moving each finger to feel your body’s presence. Then rub your palms together to warm them, and use your warm hands to massage any area you wish, such as your shoulders, abdomen, or lower back. Only when you are ready, slowly open your eyes.

當我們深愛的家人正在承受病苦的時候 我們的心往往也跟著懸在半空 充滿憂慮、疲憊和無力感 這份靜坐觀想的引導適合用在這個艱難的時刻 它融合了呼吸正念覺知與慈悲觀想 幫助你將那份無處安放的關愛和擔憂 轉化為一種清晰、穩定且充滿支持力的內在能量 你不需要任何宗教背景或禪修經驗 只需要找一個不被打擾的片刻 允許自己跟著聲音的引導 為自己的心找一個可以穩穩落地的角落 現在請你注視安好的坐著 我們即將開始這段安頓身心、連結祝福的觀想旅程 首先注意呼吸 在一吸一呼之間讓覺知越來越明顯 將覺知帶到你的內心 用覺知去感受、去發現 在內心或許有擔憂、有恐懼 有說不出的疲憊與焦慮 這些感受都是真實的 而這些感受來自你深切的關愛 所以不需要推開它們、不需要否定它們 就像天空容納雲朵一樣 溫柔地承認這些感受的存在 對自己說 我知道我正在擔心 我已允許這份擔心的存在 然後在呼吸間向飄走的雲朵緩緩地釋放它 我知道我現在在恐懼 我已允許這份恐懼的存在 然後在呼吸間向飄走的雲朵緩緩釋放它 我知道我正在焦慮 我已允許這份焦慮的存在 然後在呼吸間向飄走的雲朵緩緩地釋放它 接下來將注意力放在心口的位置 想像在心口的位置上 有一顆溫暖的、像初生太陽般的柔和的光點 這個柔和的光點在你的心口的位置 它是你本來懼求的安心和慈愛 隨著每一次的吸氣 讓這個光點逐漸擴大 變得更加的明亮和溫暖 隨著每一次的吐氣 讓這一份光明從你的心口緩緩地流向全身 照亮你的全身、你的面容 讓這一份光明驅散內心的陰霾和寒冷 讓自己完全沉浸在這一份由內而生的溫暖與光明之中 你是安全的 你是被祝福的 現在,在這片內心的光明中 溫柔的意念你正在牽掛的至親 可以想像他的面容或者身影 或者是單純只是他的名字 然後觀想你心口的光明 化作充滿療癒力量的光流 如同一座光的橋樑 讓這一份光明從你的心穩穩地流向至親的心裡 在心中對至親真誠地默念以下的祝福語 感受每一個字都化作光的粒子 隨著光流傳遞過去 願你平靜 願你安穩 願你遠離身心的痛苦 願你平安 願你吉祥 再一次 在我們的心中對至親真誠地默念以下的祝福語 感受每一個字都化作光的粒子 隨著光流傳遞過去 願你平靜 願你安穩 願你遠離身心的痛苦 願你平安 願你吉祥 再一次 在我們的心中對至親真誠地默念以下的祝福語 感受每一個字都化作光的粒子 隨著光流傳遞過去 願你平靜 願你安穩 願你遠離身心的痛苦 願你平安 願你吉祥 現在 再一次感受你內心的光明和慈愛 將這一份已經點亮 已經流動的光明 隨著呼吸 自然地擴展開來 堅定地向四面八方 鋪展 瀰漫 它照亮你所在的房間 觸及你的社區 你的城市 乃至無邊的世界 此時此刻 世間上有無數人 正經歷著和你一樣的境遇 願這一份無分別的光明 也同樣觸及所有需要安撫的心靈 觸及所有需要療癒的身體 讓我們懷著同一念心 為他們祝福 同樣地在心中 對著一切的有情眾生 默念以下的祝福語 感受每一個字都化作光的粒子 隨著光流傳遞過去 願一切眾生平靜 願一切眾生安穩 願一切眾生遠離身心的痛苦 願一切眾生平安 願一切眾生吉祥 最後將這一份片照的光明 緩緩地溫柔地收攝回你的心口 你已經完成了這次珍貴的觀想練習 那份無盡的祝福和連結 已經留在光所到的地方 不過請記得 這不是一次性的任務 而是一種可以隨時重複的練習 在你感覺到憂慮不安的時候 即使只是靜靜地呼吸幾次 回想心中那份光的溫暖 輕輕地重複那句 願你平靜 願你安穩 願你遠離身心的痛苦 願你平安 願你吉祥 這些都是無比真實的力量 照顧者常常忘了照顧自己 而這個練習幫你找回平靜 而這份平靜 也正是給予親人最好的禮物和最深層的力量 願這份練習 讓你隨時找回寧靜的源泉 結束之前回到呼吸 吸氣,覺真 呼氣,安住 吸氣,覺真 呼氣,安住 吸氣,覺真 呼氣,安住 然後把覺知帶到手掌上 輕輕地活動每一根手指頭 感受身體的存在 然後搓熱雙掌 用搓熱的雙掌按摩你想按摩的部位 比如說肩膀 腹部 或者是腰部 當你準備好了 才慢慢地 睜開眼睛