普通話

在灾难发生时，我们往往会感到沉重、无力甚至不知该如何帮忙。这段静坐提供了一条温柔而可行的道路：从自己的呼吸开始，安定身心，生起悲心，再将这份悲心以光的方式向外扩展。引导将带你为一切仍在受苦的人祝愿，并涵盖受灾居民、救援者以及心存恐惧者的祈愿。至最后，你会把所有善念回向给不幸往生的灾黎，使他们离苦得安。这是一段让心变得更清明、更宽广的练习，也是一种在无常面前保持人性光明的方法。
观想一盏柔和的光
随着呼吸亮起。
吸气——悲心如光 渐渐 变亮；
呼气——悲心如光 往外扩散。

悲心如光：灾难中的祝愿与回向

Often, when we see a disaster unfolding in the news or on television, we feel heavy-hearted, powerless, and sometimes unsure of how to help. This meditation offers a gentle and practical way to start by calming our minds and bodies through our breath, cultivating compassion, and then extending that compassion outward like light. to expand outward. So first, find a stable and comfortable position. You can sit or lie down, and then gently close your eyes. Allow your body to relax. Be neither rigid nor loose, and then focus your awareness on your breath. As you inhale, feel your heart returning to your body. As you exhale, relax your chest and shoulders. There's no need to force your breath; just let it flow naturally. With each inhale and exhale, allow your heart to gradually become clear and soft. So, as you inhale, feel your heart returning to your body, and as you exhale, relax your chest and shoulders. As your breathing becomes more steady, feel a gentle strength in your chest, a compassion that wishes to understand the suffering of others and to offer comfort. May the compassion we cultivate in this moment bring peace and light. Now, visualize a soft light that begins to glow with your breath. As you inhale, let your compassion shine brighter like light. As you exhale, let your compassion spread outward like light. Now, bring your heart to the place where the disaster is occurring. You don’t need to force yourself to visualize anything; just know that in that place, people are suffering and in need of blessings and strength. As you inhale, let your compassion shine brighter like light. As you exhale, let your compassion spread outward like light. May all those who are injured, trapped, or in fear find peace and stability. May all those who are injured and trapped in fear be free from danger and recover soon. As you inhale, let your compassion shine brighter like light. As you exhale, let your compassion spread outward like light. May all residents affected by disasters, whether by fire or flood, find support and stability soon, free from fear and anxiety. As you inhale, let your compassion shine brighter like light. As you exhale, let your compassion spread outward like light. May all volunteers who are helping and caring for others be strong in body and mind, and may they be blessed with wisdom. May all volunteers involved in rescue and care be free from obstacles and remain safe from disaster. As you inhale, let your compassion shine brighter like light. As you exhale, let your compassion spread outward like light. May all those who feel panic, anxiety, or unease gradually find peace and strength. As you inhale, let your compassion shine brighter like light. As you exhale, let your compassion spread outward like light. Let this light of compassion cross cities and borders, shining on all places of suffering in the world. May all beings who are enduring hardship be free from physical pain and inner fear, no matter where they are. Our goodwill will be with them. So, as you inhale, let your compassion shine brighter like light. Let it shine brighter, and as you exhale, let your compassion spread outward like light. Finally, dedicate all your goodwill, compassion, and peaceful intentions to those who have tragically passed away in this disaster. May all beings who have died in this disaster, be reborn in pure lands, free from all fears, and dwell in light, attaining ultimate happiness. Now, bring your attention back to your breath. Inhale, being aware, Exhale, finding stability. Inhale, being aware. Exhale, finding stability. Inhale, being aware. Exhale, finding stability. This visualization is not meant to change what has already happened, but to prevent our hearts from contracting in anxiety or unease in the face of suffering. Instead, it allows us to expand, to embrace, and to care. When we cultivate compassion with clear awareness, this power can transform into blessings that benefit others and purify ourselves. So, inhale, being aware, Exhale, finding stability. Inhale, being aware. Exhale, finding stability. Inhale, being aware. Exhale, finding stability. Finally, bring your awareness to your fingertips and gently move each finger. Then, rub your palms together to warm them. Use your warmed palms to massage the areas you wish to, such as your shoulders, neck, or abdomen, and then slowly open your eyes.

很多時候我們在報章上或電視上看到某一處正在發生災難 所以在災難發生的時候 我們往往會感到很沉重、很無力 甚至不知道該如何幫忙 這段靜坐提供了一條溫柔可行的道路 從自己的呼吸開始 安定身心 升起悲心 然後再將這一份悲心 以光的方式向外擴展 所以首先 找一個穩固、舒適的姿勢 你可以是坐著,也可以是躺著 然後輕輕地閉上眼睛 讓身體放鬆 不僵硬、不鬆散 然後把覺知放在呼吸上 吸氣的時候感覺心回到身體 呼氣的時候放鬆我們的胸口和肩膀 不用刻意調整呼吸 只讓它自然地流動 在一吸一呼之間 讓心慢慢地變得清靈柔軟 所以吸氣的時候感覺心回到身體 呼氣的時候放鬆我們的胸口和肩膀 當呼吸漸漸地平穩 在胸口感受一份柔和的力量 那是願意理解他人的痛苦 願意給予安慰的悲心 願我們此刻升起的悲心 能帶來安穩與光明 所以觀想一盞柔和的光 隨著呼吸亮起 吸氣的時候悲心如光漸漸變亮 呼氣的時候悲心如光往外擴散 所以現在把心帶到災難發生的地方 我們不需要強迫自己看到任何畫面 只需知道那個災難的地方有人正在受苦 有人需要祝福和力量 吸氣的時候悲心如光漸漸變亮 呼氣的時候悲心如光往外擴散 願所有受傷受困或在驚恐中的人 身心得到安穩 願所有受傷受困在恐懼當中的人 遠離危難早日康復 吸氣悲心如光漸漸變亮 呼氣悲心如光往外擴散 願所有受災的居民 無論是火災或者是水災 都能儘早重獲依靠安住身心 遠離種種的恐懼和焦慮 吸氣悲心如光漸漸變亮 呼氣的時候悲心如光向外擴散 願所有投入救援協助照顧的志工們 身心強健福慧居足 願所有投入救援協助照顧的志工們 遠離障礙平安無災難 吸氣悲心如光漸漸變亮 呼氣悲心如光向外擴散 願所有心生恐慌焦慮不安的人 都能漸漸地獲得平靜和力量 吸氣悲心如光漸漸變亮 呼氣悲心如光向外擴散 讓這一份悲心的光芒越過城市 跨過邊界 照向世界所有災難受苦的地方 願一切遭受苦難的眾生 遠離身體的痛苦 遠離內心的恐懼 不論他們身在何處 我們的善念都會與他們同在 所以吸氣悲心如光漸漸變亮 呼氣悲心如光向外擴散 最後將所有的善心、慈悲和清靜的願力 回向給災難中不幸離世的眾生 願一切在此災難中往生的眾生 得身清淨國土 遠離所有的恐懼 安住光明 得究竟安樂 現在把注意力再次帶回自己的呼吸上 吸氣覺知 呼氣安住 吸氣覺知 呼氣安住 吸氣覺知 呼氣安住 這一次的觀想 不是為了改變已發生的事情 而是讓我們的心 不在苦難前收縮不安或焦慮 反而能開展 能包容 能護念 當我們以清明的覺知 生起悲心的時候 這份力量便能化成祝福 利益眾生也淨化自己 所以吸氣覺知 呼氣安住 吸氣覺知 呼氣安住 吸氣覺知 呼氣安住 所以最後把覺知的心放到手指頭上 輕輕地動一動每一根手指 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 頸部 或腹部 然後才慢慢地睜開眼睛