准备Preliminaries
坐下，呼吸Seatand breath
1.找一个舒适的座位，让你的背脊挺直,腿必须是舒适的。如果感觉比较舒服，你也可以坐在椅子上，或者把靠垫放在座位下或是膝盖下。
Find a comfortable seat. Your back should be straight and your legsshould be comfortable. Sit in a chair, if that’s more comfortable, or putcushions under your seat or knees if that is more comfortable for you.
2.轻轻闭上眼睛。
Gently close your eyes.
3.感觉你的双膝自然放松于地面。感觉坐骨慢慢地融入大地，从坐姿里拉伸你的脊椎，让它延伸到头顶。
Feel both knees resting on the ground. Feel your seat reaching downinto the earth. From the seat draw your spine long up through the crown of thehead.
4.向内凝视你的心。
The inner gaze falls towards your heart.
5.放松你的肩膀。
Relax your shoulders.
6.让你的下巴与地面平行。
Rest your chin level with the ground.
7.舌头轻碰口腔上颚从而放松你的唇和齿。
Relax your teeth and lips with tongue naturally pressing against theroof of your mouth.
8.把注意力放在鼻尖的每一个呼气和吸气,随着呼吸从一数到十。一呼一吸代表一次，如果你分心了，轻轻地把注意力带回到呼吸上，然后再从一开始数。
Focus on the breath at the tip of the nostrils moving out and thenin. Follow the breath for a count of ten. One exhale and one inhale is onecount. If your mind wanders off, gently bring it back to the breath. Then startcounting again at one.
带走他们的痛苦Taking their Suffering
1.设定你的动机——这个冥想是要在我们的内心创造强大的种子，让我们以终极的方式帮助他人。
Set your intention — we are doing this meditation to create powerful seeds in our mindsto be able to help others in an ultimate way.
2.从头顶到脚趾清空你的身体并以空阔的蓝天填满。你的身体成为中空的光，完全放松，你的意识是光明而清澈的。
Fill the body from head to toe with empty blue sky. You area hollow body made of light, completely relaxed and your mind is bright andclear.
3.凝视内心，感受到你希望其他人快乐与健康的愿望。这个愿望是我们所有人内心共有的。以一颗小小的白色璀璨的钻石象征着你这个愿望,它停驻在一朵小小的盛开着的红色玫瑰花中间，这朵玫瑰在心轮上，靠近背部，在你的蓝天光身里面。
Drop the inner gaze down to the heart. Feel there your wish forothers to be happy and filled with well-being, a wish that we all have withinus. This wish takes the form of a tiny bright white diamond resting in a smallopen red rose at the level of the heart, near the back, inside your hollow bodyof empty blue sky.
4.现在，观想一位你认识的朋友，他（她）并不开心或身体不好-----他(她)也许是你的母亲、你的亲密好友或一位与你擦肩而过的人。他们的痛苦可能是肉体上的、精神上的或情绪上的。他们可能感到孤单，可能饿了,可能没有住所,可能即将死去并感到恐惧。
Now think of one being you know who is unwell or unhappy — it couldbe your mother or a close friend or even someone you saw in passing. The paincould be physical or mental or emotional: maybe they are lonely, maybe they arehungry, maybe they don’t have a place to live, maybe they are about to die andare afraid.
5.感受你的愿望，希望他们不再痛苦，下一个强有力的决定：你会做任何事情去达成这个愿望。
Feel your wish for them to be free of this pain, and make astrong decision that you will do whatever you can to make that happen.
6.现在，想像自己坐在他们面前，他们看不见你，但你可以看见他们。你看见他们身体或精神上的痛苦并能清晰地确认。例如，也许他们的下背感到疼痛，也许他们对于家庭或工作感到焦虑。
Now imagine that you have gone to sit just in front of them. Theycan’t see you, but you can see them. You see the quality of their pain,physical or mental, and identify it clearly. For example, they may have a painin their lower back, or they might be anxious about their family or their work.
7.现在，观想他们身体或内心的所有痛苦都汇集到他们心中的一小团黑暗中，看起来像是一小团黑云，如硬币般大小。
Now pretend that all the pain they have, in their body ortheir mind, has gathered into a little pool of darkness at their heart. Itlooks like a small cloud of black ink, about the size of a coin.
8.在这里暂停一下,想像他们的痛苦带给他们什么感觉。想一想在他们心中出现的不同忧虑，必须很具体。过程中你的思绪也许会想要飘走,轻轻地再把思绪带回到他们的问题上。
Pause here for a few moments and imagine how their painfeels to them. Think of the different worries which must be going through theirmind right now. Be specific; get to the details. Your mind will want to wanderoff — bring it right back to their problem.
9.毫不犹豫地下定决心，你要带走并自己承受他们的痛苦。我们将用几个深呼吸完成这个过程。当你每次吸气时，那团小小的黑云就会被这股温柔的风带动，稍稍地远离他的心一点。慢慢地，黑云移到他们的喉咙,然后从他们的鼻子以一条黑色细流飘然而出，就像从点燃的香飘起的烟一样。
Decide then without any doubt or hesitation that you willtake their pain away, and take it upon yourself. We do this by taking severaldeep in-breaths. Each time we breathe in, the little cloud of darkness moves alittle farther, carried by this gentle wind. It slowly moves up their throat,and then out of their nose in a black stream, like smoke from a stick ofincense.
10.这个黑色的细流再次汇聚成一小团黑云并停在你鼻尖前。停下来，做几个安静的呼吸，为最后一次吸气做好准备。这个呼吸会把所有的痛苦通通带向你。勇敢一点并再次下定决心，由你来承受这个痛苦，远胜于由他们去承受。
This stream of darkness collects in a little cloud again, just infront of your own nose. Pause and take a few quiet breaths, to get ready forone last in-breath. This is the breath that will actually bring all their paininto you. Be brave and decide again that it would be better for you to taketheir pain than for them to have it.
11.最后一次看看你心中那朵玫瑰中的钻石。此刻,钻石正闪闪发亮，散发出耀眼的光芒与力量。它可以摧毁掉任何碰触到它的东西。
Take one last moment to look at the diamond in the rose. The diamondis sparkling, radiant with light and power. It can destroy anything thattouches it.
12.在这个时刻，去想象钻石的力量会如何消灭所有的黑暗，这点非常关键。同时你将吸入那团小黑云，这是因为正是我们想要承受别人痛苦的意愿将会彻底摧毁所有痛苦，无论是别人的还是我们自己的。即时只是一刻，也绝对不要想象有任何的黑暗残留在你心中。
It’s absolutely crucial at this point that you think about how thepower of the diamond is going to destroy all of the darkness, in the very sameinstant that you breathe in the little cloud. This is because our verywillingness to take on someone else’s pain destroys all of that pain forever,for both them and ourselves. Never think for a moment that any of that darknesswill be left inside of you.
13.深深地吸一口气,看着黑暗如细流一样流入你的鼻孔，在钻石前汇聚成了一小团墨汁般的黑云，然后它触碰到钻石,这全在一次吸气内完成。
With a single breath in now, see the darkness come into your noselike a stream; it collects in a tiny ink-black cloud just in front of thediamond; and it touches the diamond — all in a single in-breath.
14.在黑云触碰到闪耀的钻石的边缘的那一刻，金光瞬间从你的体内迸发而出，就像一道强烈的相机闪光从你的心发出一样。
The moment that the edge of the cloud touches the edge of theshining diamond, there is a sudden explosion of golden light throughout theinside of your body, as if a very powerful photo flash has gone off in yourheart.
15.闪光过后，你唯一能看到的只有玫瑰花中间闪亮的钻石。一缕白色的轻烟消散在空气中，所有的痛苦都消失了!看到所有的痛苦全部消失并不会再触碰到任何人是非常重要的。
After the flash, all you can see is the diamond glistening in therose. You see a tiny wisp of white smoke vanish into the air, and all the painis gone. It is very important to see that all of the pain is gone and that itwill never touch anyone again.
16.安静地在这里坐一会儿直到时间结束。再一次观想你坐在那个朋友或者家人面前，他们依然看不到你。在他们面前安静地休息一会儿，欣赏一下他们脸上的表情。突然间他们的痛苦和难题全都消失,甚至他们自己也不知道为什么，但他们并不在意。享受他们的喜悦，并为自己有勇气带走他们的痛苦而感到自豪。
Sit quietly for a few more moments until the time is up. Again youare sitting in front of that same friend or family member, and you are stillinvisible. Just rest here for a moment silently and enjoy the look on theirface. Suddenly all the pain and trouble they’ve been having is completely gone.They don’t know why, but they don’t really care. Enjoy their happiness, and beproud of yourself, that you had the courage to take their pain away.
给予幸福GivingHappiness
17.再次观想在刚才的练习中被你带走了痛苦的人。再次去坐在他们面前,现在我们已经把他们的痛苦带走了，我们想要让他们充满美妙和开心的想法，并给予他们任何可以使他们快乐的东西。这些东西以你心中的玫瑰与钻石所发出的一束温暖的光呈现，碰触到你的朋友并进入他们的心中。
Think again of the person whose pain you took away during the lastexercise. Go again and sit in front of them. Now that we have removed theirsuffering, we want to fill them instead with good and happy thoughts, and givethem whatever things would make them happy. This takes the form of a warm beamof light streaming from your diamond and rose at the heart. It reaches yourfriend and enters into their own heart.
18.想想将要给予他们的东西：可能是金钱，可能是一个朋友，或是保护他们远离恐惧,或者是最好的礼物——智慧。想象一些真实的东西，就像他们生病时需要的医生，找工作时需要的工作或是一位老师。现在，你每次呼气的时候，想象暖人的玫瑰芳香乘着一束光从你的鼻尖流出，轻柔地飘进对方的鼻子里。通过他的吸气，这道光一路前进，最后到达他们的心中。在他们心中同样也有一朵玫瑰花和钻石，来自你心中的光冲刷着他们心中的玫瑰和钻石，经由你送的礼物，他们被完全转化。你看见他们在快乐地微笑，并充满积极的能量震动。
Think of something to give them: it could be money, or a friend, orprotection from fear, or the best gift of all — wisdom. Make it something real,like a doctor if they are sick, or a job if they need one, or a teacher. Noweach time you breathe out, imagine that the warm fragrant scent of the roseleaves your nostrils on a beam of light. It comes softly into the otherperson’s nose; they breathe it in, and the light travels down to their own heart.In their heart is another red rose and diamond, and as the light from yourheart washes over them, they are transformed by this gift that you are sending.You see them smiling, happy and filled with positive vibration.
19.如果之前他们是疲惫的，那现在他们变得机敏并充满青春的活力。如果之前他们是悲伤的，那现在他们充满了喜悦。如果之前他们是愤怒的，那现在他们充满了爱。诸如此类。
If they were tired, they are now alert and filled with youthfulenergy. If they were sad, they are now filled with happiness. If they wereangry, they are now filled with love. And so on.
20.快乐地享受从你眼前的这位朋友身上所看到的，直到一个美好的微笑传遍你的脸。
Be happy and enjoy what you are seeing in your friend before you,until a smile spreads across your face.
21.感谢你的朋友给你这样的机会，然后将这温暖的光束收回到你的心中。接下来，那道光由你的心散发开来，让你的身体完全充盈着康乐，善良和正向积极的心态。
Then thank your friend for this opportunity, and withdrawthe warm beam of light back into your own heart. From there it radiates out,filling your body completely with well-being, goodness and a positive state ofmind.
回向Dedication
22.借由我帮助他人的意愿以及我练习时所获得的力量，愿我和更多的人可以活在不再有痛苦和苦难的世界当中。
By the power of my intention to help others and by the power of mypractice, may I and more people come to live in a world where there is no suffering and nounhappiness ever again.
（借分享）
