时间：06/15/2024 06/16/2024
地点：星湖禅修中心
主讲：Sara
打坐参禅
觉察情感的真相与不评判
觉察情感的真相与不评判，是训练心成熟与柔软的重要关键。透过如实观察情绪的产生、变化与消散，心不再被情绪推着走，而能在动荡中保持稳定。
一、什么是觉察情感的真相？
觉察情感的真相，是直接观察情绪在身体中的感觉、变化与持续方式，而不被情绪的故事、解释或判断所牵动。
二、情感觉察的基础
1.看见情绪出现：察觉它是如何开始的。
2.观察身体反应：紧绷、发热、酸胀等。
3.不解释情绪：不落入“为什么这样”。
4.不压抑也不强化：让情绪自然呈现。
5.以呼吸稳定：让心保持清明的立足点。
三、觉察情感的益处
1.减少被情绪控制：反应更柔和、更清晰。
2.增强心理韧性：提升面对压力的能力。
3.情绪更快松动：不被压抑、不被扩大。
4.理解内在需求：从情绪中看见更深的信号。
5.提升整体觉知力：心更稳定、更敏锐。
四、练习方法
1.观察身体感受，而非分析情绪。
2.情绪强烈时保持呼吸平稳。
3.用简单标签辅助“愤怒、害怕、悲伤”。
4.让情绪自己变换，不介入干预。
5.回到当下的触点，如脚底或坐骨。
五、情感觉察的小知识
不评判情绪是否意味着放任？
不是，而是不在情绪上叠加额外反应。
情绪越观察会不会越强？
短期可能，但长期会更松动。
情绪来时要解决问题吗？
不需要，先觉察再行动更有效。
总结
觉察情感的真相而不评判，是让心成熟、稳定而柔软的关键。透过如实观察，情绪成为觉醒的老师，而不是困扰的来源。
Date: 06/15/2024 06/16/2024
Location: Star Lake Meditation Center
Teacher: Sara
Sitting Meditation
Awareness of Emotional Truth and Non-Judgment
Awareness of emotional truth and non-judgment is essential for maturing and softening the mind. By observing how emotions arise and change, the mind becomes less reactive and more stable.
1. What Is Emotional Truth Awareness?
It means directly sensing emotions through bodily sensations and energetic shifts, without getting lost in stories or interpretations about them.
2. Foundations of Emotional Awareness
1.Noticing the appearance of emotion.
2.Observing bodily reactions: tension, heat, pressure.
3.Avoiding explanations or analysis.
4.Not suppressing or amplifying emotions.
5.Using breath as a stabilizing anchor.
3. Benefits of Emotional Awareness
1.Less emotional reactivity: More clarity and softness.
2.Greater resilience: Improved ability to face stress.
3.Faster emotional release: Neither compressed nor exaggerated.
4.Understanding deeper needs: Emotions reveal inner messages.
5.Stronger overall awareness: A steadier, sharper mind.
4. How to Practice
1.Observe sensations rather than analyze emotion.
2.Keep breathing steady during strong emotions.
3.Use simple labels “anger, fear, sadness.”
4.Allow emotions to shift naturally.
5.Return to physical anchors like feet or sit bones.
5. Facts About Emotional Awareness
Does non-judgment mean passivity?
No—it’s removing secondary reactions.
Do emotions grow stronger when observed?
Temporarily yes, but they soften with continued practice.
Must emotions be solved immediately?
No—observe first, then respond.
Conclusion
Observing emotions without judgment allows the mind to grow stable and wise. Emotions become guides rather than obstacles.
