“你怎麼能坐在愛中，生活在愛中而不是恐懼中呢？ 第一步，對不起，是愛你的恐懼。 有一種方法，你實際上必須向恐懼低頭並說，‘我了解你。 你也是人類的一部分。’”——傑克·康菲爾德
要處理佛教的五蓋——貪、嗔、困、掉舉和疑——我們必須實際研究、觀察它們，並讓它們融入我們的禪修中。 當慾望生起時，我們開始用正念檢查“慾望的心”。 我們承認它，“慾望，慾望”，並感受它的品質。 審視慾望就是體驗我們自己永不滿足的那部分，它總是說：“要是我有別的東西就好了，不同於這個，那會讓我快樂。 如果我有其他關係，其他工作，一些更舒適的墊子，更少的噪音，更涼爽的溫度，更溫暖的溫度，另一條冥想披巾，昨晚多睡一會兒，那麼我就能坐得很好。”
處理慾望的正念方式不是譴責它，而是將注意力轉向慾望的狀態，在身心中體驗它，並輕輕地稱呼它，“想要，想要”。 以這種方式，我們學會充分覺知諸如慾望之類的狀態，而不會被它們所困。 然後我們可以選擇跟隨哪個。 我們通過注意力找到自由。 慾望在現代世界肆虐。 正念帶來真正的理解.
當處理憤怒、厭惡或恐懼時，使用相同的正念方法。 在我們熟悉之前，我們可能不得不承認恐懼八十次。 但如果我們坐著不動，每當恐懼來臨時，我們就觀照，“恐懼，恐懼”，讓自己正念顫抖、涼爽、呼吸停止以及故事和圖像，如果我們堅持下去，有一天恐懼會升起，我們會說：“恐懼，恐懼，哦，我認識你！ 你很熟啊！” 我們與恐懼的整個關係將會改變，我們會將其視為一種非個人狀態，就像收音機裡播放了一段時間然後就消失的節目一樣，我們將在與它的關係中變得更加自由和明智。
這聽起來很容易，以平衡和柔和的注意力出現，但並非總是如此。 在我教過的一次長期靜修中，有幾位治療師接受過原始尖叫傳統的教育。 他們的做法是一種釋放和宣洩，在他們的工作中，他們每天早上都會留出一段時間來釋放和尖叫。 打坐幾天后，他們說：“這種正念不起作用。” 我問：“為什麼不呢？” 他們回答說：“它正在積累內在的能量和憤怒，我們需要一個地方來表達它。 我們可以在一天中的特定時間使用冥想大廳來尖叫和釋放嗎？ 否則當我們把它藏起來時它會變得有毒。” 我建議他們還是回去和它坐在一起，我希望它不會殺死他們。 我讓他們坐下來看看會發生什麼，因為他們是來學習新東西的。 他們做到了。 幾天后，他們回來說：“太棒了。” 我說：“有什麼了不起的？” 他們說：“變了！” 他們以一種新的方式獲得了自由。 憤怒、恐懼、慾望——當所有這些狀態被充分認識和感受時，它們都可以成為智慧的源泉，因為當我們出現在它們面前時，我們看到它們是如何根據特定條件生起的，並且它們以一種特定的方式影響身心。某種方式。 如果我們保持正念而不被它們所困，我們可以像風暴一樣觀察它們，它們會被體驗一段時間，然後它們就會消失.
這是摘錄自 ‘把佛法帶回家：就在你所在的地方覺醒‘
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