從態度開始的正念修習
石世明中譯
2025/4/8
培養「當下的、不加評判的覺察」——聽來似乎很簡單，實際上卻是人生中最困難的功課之一。我們的心容易被慣性與舊有經驗主導，難以真正清楚地看見當下正在發生的事。2025/4/8
當我們練習正念時，帶入某些特定的「態度」是至關重要的。它們幫助我們不去強求、也不追逐特定結果，而是單純地與當下相處。這些態度不僅能支持我們的正練修習練習，也能融入日常生活，改善我們與自己、與他人、與世界的關係。
Jon Kabat-Zinn 最初在《正念療癒之道》一書中提出了七種正念態度，後來補充為九種。每一種態度都是一扇門，通往正念的核心，也通往我們內在更廣闊的生命智慧。
1. Beginner’s Mind 初學者的心態
Beginner's mind is a lovely orientation to bring to the present moment. This moment is always fresh, always new. We've never been in this one before, and yet we bring so many ideas and attitudes and desires to every moment that we can't actually allow ourselves much of the time to see things as if for the first time.
「初學者的心態」是一種適合帶入當下的美好取向。這一刻總是新鮮的、嶄新的，我們從未經歷過它。然而，我們在每一個時刻都帶入了太多想法、態度和渴望，以致於大多時候無法讓自己像第一次那樣看見事物。
Imagine bringing awareness to your children with beginner's mind so that you actually see them not through your lenses of ideas and opinions about your children, but all fresh—the miracle of them, the amazing nature of them. This is something that we could bring to any moment.
試著想像，以初學者的心態來覺察你的孩子，讓你真正看見眼前的他們，不再透過你對他們的成見與評價，而是以全新的眼光看見他們——他們的奇蹟，他們令人驚嘆的本質。這是一種我們可以帶入任何時刻的心態。
Sometimes we're so expert that our minds are just full of our expertise, but it leaves us without any realm for novelty or new possibilities. In the mind of the expert, they say there are very few possibilities, but in the beginner’s mind, there are infinite possibilities because we come to it fresh.
有時我們太過專精，腦中充滿自己的專業知識，反倒失去了對新鮮事物與可能性的開放。人們說，在專家心中，可能性往往十分有限；而在初學者心中，可能性是無窮的，因為他是以嶄新而開放的心，來面對每一刻。
So it’s a kind of a discipline to try to bring beginner’s mind to every aspect of your life and not be so stuck in our ideas and opinions about—how much we like this, or don’t like that, or what the outcome of a particular situation might be. When we come to things with this freshness, it has tremendous transformative qualities associated with it.
因此，將初學者心態帶入生活的每個面向，是一種修練。這讓我們不再受限於自身的看法與觀點裡—像是「我喜歡這個、不喜歡那個」，或預設某個情境的結果會是怎樣。當我們以這樣清新的心來看待事物時，它往往蘊藏著強大的轉化力量。
When you bring it to other people and you are open and spacious with them and don’t insist that they be the way they were half an hour ago or two years ago, or whatever it is. They feel seen and recognized and met in a way they might not otherwise experience that benefits them and it also benefits us.
當你將這樣的心態帶入與人互動中，對他人保持開放與寬容，不再執著於他們應該和半小時前、兩年前，或過去某個時刻一樣，他們會感受到被看見、被認同、被接納—這是一種他們平常難以體會的經驗。這樣的相遇，不僅滋養了對方，也滋養著我們自己。
「初學者的心態」是一種適合帶入當下的美好取向。這一刻總是新鮮的、嶄新的，我們從未經歷過它。然而，我們在每一個時刻都帶入了太多想法、態度和渴望，以致於大多時候無法讓自己像第一次那樣看見事物。
Imagine bringing awareness to your children with beginner's mind so that you actually see them not through your lenses of ideas and opinions about your children, but all fresh—the miracle of them, the amazing nature of them. This is something that we could bring to any moment.
試著想像，以初學者的心態來覺察你的孩子，讓你真正看見眼前的他們，不再透過你對他們的成見與評價，而是以全新的眼光看見他們——他們的奇蹟，他們令人驚嘆的本質。這是一種我們可以帶入任何時刻的心態。
Sometimes we're so expert that our minds are just full of our expertise, but it leaves us without any realm for novelty or new possibilities. In the mind of the expert, they say there are very few possibilities, but in the beginner’s mind, there are infinite possibilities because we come to it fresh.
有時我們太過專精，腦中充滿自己的專業知識，反倒失去了對新鮮事物與可能性的開放。人們說，在專家心中，可能性往往十分有限；而在初學者心中，可能性是無窮的，因為他是以嶄新而開放的心，來面對每一刻。
So it’s a kind of a discipline to try to bring beginner’s mind to every aspect of your life and not be so stuck in our ideas and opinions about—how much we like this, or don’t like that, or what the outcome of a particular situation might be. When we come to things with this freshness, it has tremendous transformative qualities associated with it.
因此，將初學者心態帶入生活的每個面向，是一種修練。這讓我們不再受限於自身的看法與觀點裡—像是「我喜歡這個、不喜歡那個」，或預設某個情境的結果會是怎樣。當我們以這樣清新的心來看待事物時，它往往蘊藏著強大的轉化力量。
When you bring it to other people and you are open and spacious with them and don’t insist that they be the way they were half an hour ago or two years ago, or whatever it is. They feel seen and recognized and met in a way they might not otherwise experience that benefits them and it also benefits us.
當你將這樣的心態帶入與人互動中，對他人保持開放與寬容，不再執著於他們應該和半小時前、兩年前，或過去某個時刻一樣，他們會感受到被看見、被認同、被接納—這是一種他們平常難以體會的經驗。這樣的相遇，不僅滋養了對方，也滋養著我們自己。