At first glance you might not put mindfulness and fear together or think that one can counterbalance the other. But while mindfulness invites us to be present with fear rather than run from it, it also frees us from being stuck in fearful thoughts and feelings. Mindfulness allows fear to be, just as it is, without diving in. It turns fear into an ally we can use to become courageous and fearless.

We all know what fear feels like, how it can appear as the enemy attacking when you are least aware or entering without being invited. It can arise as a natural response to physical danger but more often is self-created, like the fear of failure, not being good enough, being lonely, or of the future. We fear loving for fear of being rejected, being generous for fear of going without, or sharing our feelings for fear of appearing weak, and we’re easily dominated by insecurity and self-doubt.

乍想之下,你可能并不会将正念与恐惧联系起来,或者你并不会想到这两者是可以和谐的。不过,既然正念鼓励我们面对当下的恐惧而非拔路而逃,它也同样的,会帮助我们摆脱恐惧感,避免深陷其中。正念允许恐惧的存在,却并不深挖之。相反的,正念将帮助我们与恐惧感化敌为友,利用恐惧感将我们锻炼地无所畏惧。

我们都非常熟悉恐惧感,清楚地知道它是如何猝不及防地像敌人一样出现并打击着我们。恐惧可以是面对危险时的自然反应,不过更多时候,恐惧是我们自己创造的,比如对失败的恐惧,害怕自己不够好,害怕孤独,害怕未来。我们害怕去爱因为害怕被拒绝,因为害怕没有回报而拒绝慷慨,因为害怕显露自己脆弱的一面而拒绝倾吐自己的感受,我们是如此容易没有安全感和自我怀疑。

 

The immediate effect of fear is to turn off our heartfelt feelings. Just for a moment, let your body take the stance of feeling fearful. What is your posture? Most people hunch their shoulders forward, fold their arms across their chests, or assume a similarly defensive position. In this self-protected place, the heart goes out of reach and we can’t feel love or even friendliness. Try saying “I love you” with real meaning while your arms are folded firmly across your heart. Hard to do!

But where fear contracts and closes the heart, love expands and opens. In other words, love is letting go of fear. So now take the posture of love. Watch how your body responds, your arms reaching outward, accepting and inviting. Fear may still be there but love can embrace it; where fear blocks out love, love holds fear tenderly. With your arms stretched wide try saying, “I’m frightened” and really mean it. Hard to do!

恐惧的直接影响是让我们关上了心门。试着让你的身体摆出当你感受到恐惧时的姿势。你会摆出怎样的姿势呢?许多人的双肩会向前耸起,双手抱胸,或者摆出类似的防卫性姿势。在这个自我防卫的区域内,你的心是很难踏出这个区域,甚至我们无法由此感知爱或友善。试着用这个姿势真心说出“我爱你”。很难吧!

但是,心为恐惧所系、所封闭之处,也正是爱产生和延展之处。换句话说,爱可以克服恐惧。因此,现在将身体转变成爱的姿势。观察身体的回应,你的双臂伸展,表现出邀请与接受之意。恐惧或许仍未退去,然而爱可以带来力量;心为恐惧封锁之处,爱将紧握恐惧。当你伸开双臂,试着用心去说:“我真的很害怕”。很难吧!

 

Here are 10 ways mindfulness both influences and transforms fear:

正念帮助你影响和转变恐惧感的10个好处

Through mindfulness you make friends with yourself and your world — just as it is.

利用正念练习,接纳自己,与自己和你的世界成为朋友。

Friendship naturally extends greater kindness, compassion and love, which are the antidotes to fear;

友谊自然地会带来更多的善意,激情与爱,而这些,正是恐惧的解药。

Friendship is also the gateway to greater clarity, ease and tolerance.

友谊同时也是传递宽容、舒适与清晰感的通道。

Mindfulness turns off the stress response of your nervous system by activating the relaxation response of the parasympathetic nervous system; this enables you to stay focused and relaxed, no matter what is going on.

正念通过激活副交感神经系统的放松反应来关闭神经系统的压力反应;这能让你无论发生什么,都保持专注和放松。

In a focused and present state you are better able to deal with whatever is happening than if you are preoccupied or distracted.

在专注和关注当下的状态下,无论发生什么,你都能比在分心、注意力完全被占据的情况下表现地好。

Fear takes you out of your body, limits your reactions, and brings your feelings to a standstill, while mindfulness keeps you centered and in touch with yourself.

恐惧让你脱离身体,限制你的反应,让你的感觉停滞不前,而正念让你保持专注和自我接触。

Fear can make your breathing short and shallow, while mindfulness of breathing keeps the diaphragm open and breathing deep.

恐惧可以使你的呼吸短促而浅,而正念的呼吸保持隔膜开放和深呼吸。

Mindfulness enables you to see that fear, or any other negative feeling, is a passing experience that comes and goes.

正念让你意识到恐惧,或任何其他消极的感觉,只是一种来来去去的经历。

Fearless doesn’t mean denying fear; it’s not a state of being without fear but one of being with awareness.

无所畏惧并不意味着否认恐惧;它不是一种无所畏惧的状态,而是一种有觉知的状态。

Fearlessness is getting to know fear, name it, and take it by the hand so that it becomes your friend and ally.

无畏就是去了解恐惧,正视它,抓住它,让它成为你的朋友和盟友。

 

Can you remember times you met fear and moved through it, times when fear arose but you kept going? Those are moments of fearlessness. Fear may close the heart, but courage comes out of heartfulness, out of releasing resistance. Fear may stop you from participating fully in life, but fearlessness gives you the courage to dive into the unknown.

Fear comes — breathe and let go; fear arises — replace it with love; fear knocks at the door — invite it in to share a cup of tea. In this way you become a fearless warrior of the heart, unshakable, confident, and joyful, with fear as your ally.

你可以记得你感到恐惧和摆脱恐惧的时刻吗?你记得恐惧出现而你听之任之的时刻吗?那些是无畏的时刻。恐惧可能会使心关闭,但勇气来自于心的满足,来自释放的阻力。恐惧可能会阻止你充分参与生活,但是无畏会给你勇气去探索未知。

恐惧来临——深呼吸,然后让它离去;恐惧滋长——用爱征服恐惧;恐惧临门——邀它进门喝杯茶。通过这种方式,你的心将无所畏惧,无可动摇,自信,欢愉,恐惧也与你化敌为友。

Is fear your friend or enemy? 

Let us know in the comments below.

你的恐惧是你朋友还是敌人呢?

留下你的评论吧。

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Shanghai Mindfulness was founded by Brandon Mehrgut. With over 1,500 members in China, Shanghai Mindfulness represents a community made by the people for the people.

If you have any questions, comments, or concerns please don’t hesitate to contact us.

上海正念由Brandon Mehrgut创立,现已在中国有1500名成员。上海正念是由一群志同道合者建立并服务于其他志同道合的人。

如果你有任何问题,评论或者疑虑请立即联系我们。