9 May

每天只需五分鐘

每天反思究竟我們真正在追求什麼，在怎樣的條件下以及用什麼方式追求，這樣的反思都是對自己很有裨益。無礙我們的生活，只需要每天抽出一點時間。我們可以從每天五分鐘開始，這不算太多，練習本身不需要密集的方法或嚴格的程序。我們所需要做的是坐著或站立在一個感到舒適、安靜、平靜的地方。

然後，只要以平靜的心態和身體禪修和反思在過去廿四小時發生了什麼事情，不要作任何判斷，也毋需加入自我的情緒。通過這樣做，就會帶來很多好處。你會更了解自己，了解你生活中有趣的事情。這不僅有助於你的記憶，使其更加清晰，而且可以真正幫助對自己的了解，以及認識快樂的本質。

我鼓勵大家嘗試這樣做。我自己也是盡力運用這種方法，這的確帶來了很多好處。它可以幫助我明確了解現在我身處的狀況，過去曾經體驗過的事情，這樣做也有助我了解可能發生的事情。這種簡單的修行可以幫助我們了解過去、現在和未來，令我們有信心，和能夠深入了解快樂為何物。

噶瑪巴

Taking 5 minutes a day

It is beneficial to reflect every day on what we are really seeking, theconditions that we have been gathering, and the methods that we have been applying. There is no harm in taking a little time every day from our schedules. We can start by taking just five minutes a day – it’s not much – and the practice itself doesn’t need to involve intensive methods or rigorous procedures. All we need to do is sit, or stand in a place where we feel comfortable, quiet and peaceful.

Then, simply meditate and reflect, with a calm state of mind and body. Reflect on the past 24 hours – nothing more – reflect on exactly what has happened. Do this in an unemotional way, without judgment. By doing so, there is so much benefit. You will understand more about yourself, the various interesting aspects of your life. Not only will this help your memory, gain clarity, but it can truly help you understand yourself, and the true nature of happiness.

I encourage all of you to try this. I follow this practice as much as I can, and it definitely brings a lot of benefit. It helps me to understand exactly where I am, what I have experienced in the past, and by doing so it also helps me understand what may happen, the possibilities. In this way, this simple practice can help us understand the past, the present and the future.

We feel confident, and can gain an insight into happiness.

Karmapa

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31 May

如何輕鬆地克服挑戰

透過無時無刻散播慈悲諒解的種子，我們就能輕鬆地克服各種困惑。善用我們這個寶貴且脆弱的人身，障礙就能輕易地避免，也能令我們在美德的道路上順利前進。例如，在遇到障礙時，通過觀照我們內在慈悲的心願，將有助於我們克服心理和身體上的挑戰。

噶瑪巴

How to overcome challenges without struggle

By sowing seeds of compassionate understanding as each moment passes, we are able to overcome various kinds of confusion without much struggle. Obstacles are easily avoided and we advance safely along the path of virtue, making great use of this precious and fragile human existence. For example, in the
midst of obstacles, by focusing on our innermost wishes, this will help us to overcome arising mental and physical challenges.

Karmapa

（中文翻譯由本中心翻譯小組負責。若有錯漏，請見諒。節錄或載列文章內容以原文為準。）