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– 正念（下）","content":"\n

上一篇文章中，我曾經將人類的心智模式比喻為時光機，說明了我們的心智，總會在經驗不愉快的事件時，不斷地來回穿梭「過去」與「未來」，反而喪失了：「當下」存在著改變的可能性。而這個對於當下的覺察，就是近來有越來越多研究所證實對人類帶來改變的的方式－正念。

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那麼當你接受、知道當下可以存有改變的力量後，很多人可能會問：「那我該怎麼做？」、「有沒有速成的方法？」因為我們總希望能有捷徑讓我們很快的為現狀進行問題解決、根除煩惱。前面所說的「正念」如何做到的？真的有這麼神奇嗎？

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順利進行「正念」的心法

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一直以來的那些困擾，是否能夠在短時間內，就淡出自己的生命當中？不如意的過去與生活中的煩惱，現實生活中，可沒有孟婆湯能讓我們輕易遺忘。因此，在提及方法之前，我更要先跟大家分享幾個實行正念的生活態度，透過這些心法，可以讓我們更容易進行正念這套方法。

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  1. 初學者之心(Beginner’s Mind)：學習正念的道路上，可能腦中會不時出現「這個我早就知道了！」、「這個需要你來告訴我嗎？」等念頭，但此時此刻，請回想一下孩提時代的自己，是不是每每看到新奇的東西或是充滿變化性的東西，都好奇的想要問問身旁的大人「這是什麼」嗎？但隨著年歲增長，我們似乎開始都覺得一切的發生都是理所當然甚至必然？這可能阻礙了我們吸收或是學習新事物的能力，因此，不妨懷抱著最初的赤子之心，開放性的經驗發生在自己身上的事物吧！
  2. 不做評價(Non-Judging)：好與壞、善與惡、黑與白多是世間價值觀判斷的產物，但我們往往會內化承襲而來的價值觀進行自我判斷，而這樣的慣性思維極可能讓自己陷入痛苦當中。然而，內心所萌生的念頭、感覺到的情緒、身體經驗到的痠痛等單純僅是種人體的狀態與變化，我們只管覺察、維持平常心，勿太快地為這些現象下定論。
  3. 耐心(Patience)：如同前面所提到的，我們從過去至今所累積的困擾，不太可能有速成的方式短時間就淡出自己的生命經驗中，就像外傷的傷口我們也不能奢望接受清創手術後就立即痊癒，因此，時間是必要的，讓自己從沒有能力，慢慢建構出可因應的能力也是要靠累積的。因此，我們需要對自己當前的身心靈狀態抱持著耐心，並嘗試著與這些你所想要排除的狀態共處。
  4. 無為(Non-Doing)：即使付出一切的努力，也不見得能夠得到想要的成就，或是贏得佳人的芳心，不知道螢幕前的你，是否曾經有過這樣的經驗呢？因此，「無為」也是正念所要強調的態度，讓自己盡可能的不要強求特定目的，因為一旦有了欲求，心智可能就已經離開了當下。現在，就暫且放下「得失心」，讓自己全然且單純的覺察發生在自己身上的任何經驗。
  5. 信任(Trust)：在學習正念的過程中，盡可能的培養「對自己信任」，因為每個人都有屬於自己的獨一無二之處，這樣的特殊性很可能展現在自身的優點、身體感覺，或是學習歷程的不同等，相信自己可以讓你尊重自我，進而尊重他人。
  6. 接納(Acceptance)：誠如上一篇文章所提到的，我們並沒有時光機，儘管我們迫切的希望能夠回到過去，但仍無法改變過去已經發生的任何事情，而持續與已發生的事情抗衡，著實增加情緒負荷與時間成本。也許我們需要嘗試接納當下是過去無數個決定與選擇所成就的結果，我們真正能夠控制的只有當下的起心動念。因此，不妨把注意力回到當下的自己身上，聚焦在目前能夠改變的事物上，並觀察到我們的念頭、情緒本身經常是在覺察中來來去去，接納萬物的本質即是變動。
  7. 放下(Letting go)：對於難以割捨的情緒事件，無論是生氣的、痛苦的、遺憾的，我們經常緊抓不放，過於執著的結果，你是否感覺得到當時所經驗的那股情緒感受，在當下強烈如浪花般波濤洶湧？藉由觀察當下的感覺，相信我們的智慧會引導我們走向安適的道路，讓自己的心智能夠包容這份執著，進而放下。
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\"\"
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以上就是學習正念的七個態度，唯有從體驗中去經驗，才能逐漸實踐。而我也將在後續的文章中，分享如何去體驗的方法，希望讓你我的生活，都能在正念中展開。

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Reference

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胡君梅、黃小萍(譯)(2013)。正念療癒力：八週找回平靜、自信與智慧的自己（卡巴金博士二十年經典增訂版）(原作者：Kabat-Zinn, J)。新北市：野人文化。

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作者：臨床心理師 董仲薇

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