时间：03/09/2024 03/10/2024
地点：星湖禅修中心
主讲：Sara
打坐参禅
心绪起伏时的稳定方法
心绪波动在禅坐中十分常见。当情绪高涨、低落或烦躁四起时，稳住心的方法能帮助我们不被情绪牵着走，重新回到当下。
一、心绪起伏是什么？
心绪起伏，是情绪、念头与内在能量的波动。当心受到外界刺激或内在记忆影响时，就容易出现焦虑、烦躁、兴奋或低沉。
二、心绪起伏的基础原因
1.未被处理的情绪：在静坐中被放大。
2.身体紧绷：情绪容易因身体不适而触发。
3.呼吸急促：使心绪更加不稳。
4.惯性反应：习惯性担忧、比较或自我批评。
5.内在安全感不足：让心更容易受外界动荡影响。
三、稳定心绪的方法
1.深而稳的呼气：呼气越慢，心越稳。
2.观察情绪：让情绪出现与消散，不评价。
3.回到身体触点：以身体作为锚点稳定心绪。
4.放松肩与腹：情绪常与紧张部位相关联。
5.内在自我安抚：在心里轻声告诉自己“没关系”。
四、心绪波动时的实用策略
1.暂停思考：停止跟随念头。
2.专注鼻息：以气息重新定位注意力。
3.降低期待：放下“必须稳定”的压力。
4.调柔姿态：让身体更放松。
5.缩短练习：心不稳时可减短坐时。
五、关于心绪的小知识
情绪波动是否影响禅坐？
不会。觉察情绪本身也是练习的一部分。
情绪越多代表越失败吗？
不是，代表你开始看见自己。
情绪会越来越稳定吗？
会，随着呼吸与觉察的累积自然发生。
总结
心绪起伏并非练习的阻碍，而是回到自身最真实状态的途径。用呼吸、觉察与温柔安住来面对它，心自然会回到平稳与清明。
Date:03/09/2024 03/10/2024
Location: Star Lake Meditation Center
Teacher: Sara
Sitting Meditation
Methods for Stabilizing the Mind During Emotional Waves
Emotional fluctuations during meditation are common. When emotions rise, fall, or become agitated, stabilizing methods help prevent the mind from being carried away and restore clarity.
1. What Are Emotional Waves?
Emotional waves are fluctuations in mood, thoughts, and inner energy. They arise from external stimulation or internal memories and may manifest as anxiety, agitation, excitement, or heaviness.
2. Fundamental Causes of Emotional Waves
1.Unprocessed emotions: Quietness amplifies them.
2.Body tension: Physical discomfort triggers emotional responses.
3.Rapid breathing: Destabilizes the mind.
4.Habitual reactivity: Worrying, comparing, or self-criticism.
5.Lack of inner safety: Sensitivity to external disturbance.
3. Ways to Stabilize the Mind
1.Slow exhalation: Longer exhales calm the mind.
2.Observing emotions: Let them arise and fade without judgment.
3.Returning to bodily contact: Using touch points as anchors.
4.Relaxing shoulders and abdomen: Emotional tension often settles here.
5.Inner reassurance: Gently telling oneself, “It’s okay.”
4. Practical Strategies During Emotional Fluctuation
1.Pause thinking: Stop following mental stories.
2.Focus on nasal breath: Recenter attention.
3.Release expectations: Let go of “I must be calm.”
4.Softening posture: Relax the body.
5.Shorter sessions: Reduce sitting time when unstable.
5. Facts About Emotional Waves
Do emotions disrupt meditation?
No. Observing them is part of the practice.
Do strong emotions mean failure?
No. They indicate deeper self-awareness.
Will emotions become more stable over time?
Yes. Breath and awareness naturally regulate them.
Conclusion
Emotional fluctuation is not an obstacle but a doorway to deeper self-understanding. Through breath, awareness, and gentle settling, the mind naturally returns to clarity.
