第二十七章  最大限度地利用你的释放

CHAPTER TWENTY-SEVEN  GETTING THE MOST

FROM YOUR RELEASING

 

“放下了所有的贪爱与嗔恨就是在放下你所有的想法，而想法即欲望。”——莱斯特·利文森

“Letting go of all attachments and aversions is letting go of all your thoughts. Thought and desire are the same."

--Lester Levenson

 

最大限度地利用释放

GETTING THE MOST FROM RELEASING

 

1、  早上一睁眼就去感知你当下的感受，追溯其源头到潜藏的欲望，然后释放。

2、  在心里预演新的一天，然后释放，对照着黄金六步骤。

3、  除了你正在攻克的主要的释放之外，也抽出时间来做一些短的释放。

4、  如果你觉得自己被扰乱激发了或是压力很大，注意到它，然后释放。

5、  制定一些目标，每天都对其进行释放；对你生活中的人事物和各种情况做贪爱与嗔恨的练习。

6、  回想反思自己的一天，然后释放，对照黄金六步。对以下几项进行释放：

*环境、事件、情境

*人

*对于环境、事件、情境的抵触情绪

*想要控制的欲望是何时被激起的？想要被认同的欲望呢？想要安全的欲望呢？

7、回想一下这一天，明确哪些时候你本可以更有意识，察觉地更快，明天哪里又需要注意和加强，以此来维持

   你的释放，让它进行地更加持续顺畅。

8、在你抗拒的同时做到有所察觉——然后把抗拒的感受释放掉。

9、每天复习黄金六步，看你在哪里掉队了，明天需要做什么来回到正轨。

10、如果你在释放的时候遇到了麻烦，对照黄金六步来找自己的问题。记得吗？根本就没有什么例外！

 

1. As soon as you awaken in the morning, become aware of what you are feeling. Trace the feeling down to the underlying want--and release.

2. Preview the day and release. Have the Six Steps in front of you.

3. In addition to releasing on the go, set aside time for short releasing breaks during the day.

4. If you begin to get stirred up or stressed, notice this, and release.

5. Have some goals you're releasing on daily. Do attachments and aversions exercises on things and situations in your life.

6. Review the day and release. Have the Six Steps in front of you. Release on:

*Circumstances/events/situations

*People

*Resistance to circumstances/events/situations

*When was wanting control stirred up? Wanting approval? Wanting

security?

7. Determine where you could have been more aware today, and where you need to be more aware tomorrow, in order to keep your releasing going even more consistently.

8. Be aware of when you are resisting--and release the feeling of resistance.

9. Review the Six Steps daily. Determine where you were off and what you need to do to get back on track.

10. If you have trouble releasing, see where you're off in the Six Steps. Remember--there are no exceptions!

现在，我们来详细讲解一下如何通过十个步骤里的一个或几个来将释放法的作用发挥到最大限度。

Now, in more detail, we'll examine the ways to get the most from releasing using each of these ten steps.

 

1、  早上一睁眼就去感知你当下的感受，追溯其源头到潜藏的欲望，然后释放。一起来就做，在释放完之前，不要像以前那样浑浑噩噩地开始一天的流水账。

2、  在心里预演新的一天，然后释放，对照着黄金六步骤。预演新的一天——梳理你的关心、期待、或是担忧。观察一下你对于这一天的态度，然后给这一天制定一个综合目标和一些具体的小目标。然后只要释放就好。

3、  除了你正在攻克的主要的释放之外，也抽出时间来做一些短的释放。有时候我们会忙于完成手头各种各样的事，不过也要记得给自己几分钟的暂停来做释放。在家或办公室划出一块专门的区域来做释放。随身携带一个释放手册，一有空就可以停下来释放，又用不了多长时间嘛。在这些短暂的休息中做释放会帮助你轻轻松松、毫无压力地度过每一天。记住：那些不过都是些感受！

例如，你在开会的时候感到非常劳累，就假装去厕所让自己休息一下，或者就是找个什么地方让自己清净一会儿做做释放，比如出去喝杯咖啡什么的。然后再继续一天的工作。你可以将手放在胸腹之间来提醒自己做释放，这样也不会引起其他人的注意。

4、  如果你觉得自己被扰乱激发了或是压力很大，要马上注意到它，然后开始释放。不要干坐在那里沉浸在紧抓感或是抗拒感里。释放它不过需要一小段时间。记住黄金六步里的第一步：我必须让自己想要自由超过想要被认同、想要控制或是想要安全。那会提醒你做释放。然后一天会过得顺顺畅畅的，否则你就会在抗拒感里挣扎着熬过那一天。

5、  制定一些目标，每天都对其进行释放；对你生活中的人事物和各种情况做贪爱与嗔恨的练习。我建议你搞一本释放手册，然后定期地写下自己的目标——每天四五条。然后持续对其做释放，直到目标达成。 然后再制定更多的目标。看这些目标是如何带领你在没有抗拒的情况下得到生命中你想要的那些东西的。当你完成了这个目标时，就在后面写下“我已完成这个目标”。如果你没有完成这个目标、没有得到它，就对其做好处坏处的练习，或者扪心自问为什么你会创造出一个无法实现的目标。然后答案会自己浮现出来的，然后将其释放。

6、  回想反思自己的一天，然后释放，对照黄金六步。对以下几项进行释放：环境，事件，情境，人，对于环境、事件、情境的抵触情绪。这种想要控制的欲望是何时被激起的？那么想要被认同的欲望呢？还有你想要安全的欲望呢？这会让你睡得更香，也不会一直压抑或者执着于某些东西。你在反其道而行之。这会给你带来一夜美好的休息。

7、回想一下这一天，明确哪些时候你本可以更有意识，察觉地更快，明天哪里又需要注意和加强，以此来维持

   你的释放，让它进行地更加持续顺畅。

8、在你抗拒的同时做到有所察觉——然后把抗拒的感受释放掉。

9、每天复习黄金六步，看你在哪里掉队了，明天需要做什么来回到正轨。

10、如果你在释放的时候遇到了麻烦，对照黄金六步来找自己的问题。记得吗？根本就没有什么例外！

 

1: As soon as you wake in the morning, become aware of what you're feeling. Trace the feeling down to the underlying want and release. Do it as soon as you get up in the morning. Don't automatically begin the routine of your day until you've released.

2: Preview the day and release. Have the Six Steps in front of you. Preview the day--see if you have any concerns, expectations or worries. Look at your attitude about the day and make a general intention for it. Also make some specific intentions. Then just release.

3: In addition to releasing on the go, set aside time for short releasing breaks during the day. Sometimes we push through our stuff. Just stop for a minute and release. Have a special releasing place in your office or home. Have a releasing book with you and just stop every once in a while to release. It takes just a few minutes. That little releasing break will help you get through the day without any stress or pressure. Remember: It's just a feeling! If you're in a meeting, and you feel you're getting overworked, take a bathroom break. Do whatever you have to do to go to a place where you can get away for a moment to release. Have a coffee break just so you can have some time to release. Then continue with the day's momentum. You can put your hand on your stomach or your chest to remind you to release. People around you won't know what you're doing.

4: If you begin to get stirred up or stressed, notice it immediately and start releasing. Don't sit there clutching and resisting. It takes just a moment to release. Remember Step One: I must want freedom more then I want approval, control or security. That will remind you to release. Then the day will go smoothly. Otherwise, you will experience resistance and the day will drag on.

5: Have some goals you're releasing on daily. I recommend you get a releasing workbook and write goals down on a regular basis--four or five of them daily. And continue to release on these goals until they fall in your lap. And then make some more goals. See how goals can help you accomplish the things you want in life without resistance. When you complete the goal, write down "I completed it." If you haven't completed it and it's not falling in your lap, do advantages and disadvantages of having this goal or ask yourself what's the purpose of why I created this goal not to happen. Then you'll come up with an answer. Then release that.

6: Review the day and release. Have the Six Steps in front of you. Release on circumstances, events, situations, people, resistance to circumstances, events or situations. When was wanting control stirred up? How about wanting approval? Wanting security? This will allow you to sleep much better so you're not continually suppressing or holding on to this stuff. You're un-suppressing it. And that will allow you to have a beautiful night's rest.

7: Determine where you could have been more aware of clutching and resistance today, as well as where you need to be more aware tomorrow, in order to keep releasing going even more consistently.

8: Be aware of when you are resisting releasing. Then release the feeling of resistance or clutching. Look for that clutch and just let it go.

9: Review the Six Steps daily. Determine where you're off on the Six Steps and what you need to do to get back on track.

10: If you have trouble releasing, determine where you're off in the Six Steps. Remember--there are no exceptions!

 

日省吾身

DAILY REVIEW

 

一个每天的反省或者“清理”是一个强有力的、能够充分反馈你所投入的努力的过程。尽管从可行性上来说它可以在一天之内的任何时间来做，但是一般来说还是在晚上完成。事实上，如果你养成了这样定期地停下来做这种你日常释放之外的综合清理的习惯的话，你会发现自己的水平会突飞猛进地发展。

这是一个让你排除感情干扰、冷静地观察周边事件与互动的契机，看看你的工作会议、你与朋友们的聚会，看看你与所爱之人的谈话之类的。这是一个让你从他们中间抽离出来去学习个中涵义的契机。然后释放掉任何贪爱或情感残余。从许多方面来看，这一过程都像是收获你意识里播下的种子。通过投入精力与意识去研究这些事件及其教训，我们能从中汲取营养并提取出其中最本质的价值。

 

A daily review or "clean up" is a powerful process which richly repays the effort invested. The process is most commonly done in the evening, although it can be done at any time during the day. In fact, if you get in the habit of stopping periodically and doing this kind of general cleanup in addition to your regular releasing you will find your improving dramatically.

 

This is a time to look dispassionately over events and interactions: a meeting or gathering at work or with friends, a talk with a loved one, etc. It is the time to extract from them the learning they contain. Then release any attachments or emotional residue. In many ways, the process is like harvesting the seeds of consciousness. In giving our attention and awareness to the events and their lessons, we gain the nourishment they contain and distill their essential value.

 

第一步，就是要放松，然后从旁观者的角度去看整个事件发生的过程，尽量不要受到对他人的判断和对自己的批评的影响与阻挠。

当你进入了放松的状态之后，回顾之前的事件，允许各种事情与互动涌入你的脑海。注意，这些事件，你可能只是匆匆掠过，忽略了很多，或者你本来就不能看到全貌。你需要花更多精力去关注那些没有说出口的话、没有做成的事，以及之后隐含的动机与欲望。在你释放这些欲望之前，先与之相处一下，看看你是否能够从中得到什么信息或获得什么教训。然后再把那些欲望定位，归于想要被认同、想要控制、或是想要安全的三大欲望之下，再问问自己能否将其释放。

最好每天都做这个练习，越频繁越好，只要你能想的起来。回顾过去真的对现在你在做的事有很大的帮助。

 

The first step is to relax and allow this process to take place from the standpoint of the observer. Judgment and self-criticism only impede the process.

 

After you have achieved this state of relaxation, look back over the events of the previous hours and allow certain events or interactions to come into your mind. Notice that these may be events you passed over too rapidly or were incomplete for you. Pay attention to what was left unsaid or undone, as well as any unvoiced agendas or wants which are associated with each. Before you release on these wants, stay present with them for just an instant and see if they have a message or lesson for you. Then identify the want: ask yourself if you could let go of wanting approval, control or security.

 

Do this process as often as you remember each day. It's a terrific addition to what you are now doing.

 

通往自由的快捷步骤FAST STEPS TO FREEDOM

*仅通过释放得到任何东西Get everything only by releasing.

*练习在释放的同时见证更多东西Practice witnessing things more while releasing.

*对所有事情完全负责Take responsibility for everything.

*从你的内在得到所有快乐Take all your joy from within.

*给出所有Be all giving.

*做自己Be yourself

 

作业：从上述的快捷步骤里挑一项自己尝试。只要集中精力于其上，然后向自己证明释放法这套“坐业”是如何在你身上起作用的。

 

Assignment: Pick one of the Fast Steps to try for yourself. Just focus on it and prove to yourself how the "butt" system will work for you.

 

附加建议

ADDED SUGGESTIONS

 

莱斯特提出了许多能够帮助我们变得更自由的方法。他创造了这些通往自由的快捷步骤。在此，我将附加一些建议作为其补充：

 

Lester had many ways to try to help us go free. He created these Fast Steps to Freedom, adding these suggestions for their implementation:

 

1：仅通过释放得到任何东西。你可以通过对生活中想要得到或实现的东西做释放来练习。释放就是最高的行动方式。也许头脑会跟你说，“好吧好吧，你对它做了释放——但是现在你要做什么呢？”答案是什么也不做，除了释放。仅仅通过释放你就能够得到一切，你会认识到，它就是行动的最高形式。我知道，莱斯特也知道。但你要向自己证明这一点，而只有通过实际操作得到经验，你才能证明。这就是目标能起到帮助作用的那个境界，近通过释放得到任何东西。

1: Get everything only by releasing. You can practice this by releasing only on the things you want to accomplish in life. Releasing is the highest form of action. The mind will tell you, "Sure, you released on it--but now what do you do?" Don't do anything except release. Get everything only by releasing. You'll discover it's the highest form of action. I know this. Lester knew it. You need to prove it to yourself. Only by experientially doing it, will you prove it to yourself. That's where goals are helpful. Get everything only by releasing.

 

2：练习在释放的同时见证更多东西。为了见证与证明，有一点是肯定的，你得把所有想要被认同、想要控制和想要安全的欲望都释放掉。然后静观其变，不要多想，集中精力在心里暗暗关注你的释放过程。当你陷入矛盾冲突中了，就把那些欲望释放掉吧，然后看看接下来会发生什么事。如果你释放地足够彻底，任何困难都会迎刃而解的；如果你释放地足够完整，任何不可能之事都会变得可能。怎样才算释放地彻底与完整呢——当你觉得这件事无所谓的时候。

2: Practice witnessing things more while releasing. In order to witness, you definitely have to let go of all your wanting of approval, control and safety. Just be quiet. Watch what happens. Don't say much. Focus inwardly on your releasing. While you're in conflict, just let the wants go and watch what happens. Any situation will immediately resolve if you totally release. Anything impossible is immediately possible when you completely release on it--and you know you're completely released on it when you just don't give a damn about it.

 

3：对所有事情完全负责，但是不要责怪自己。只要对自己说，“我内在的哪个部分导致了这件事的发生呢？”只要你问，就会有答案。静静坐下来，然后把它释放掉吧。如果你真的释放了，就能够撤销这件事；如果你没能释放，就得等着别人或是别的事来终结这件事。然而，只有你把自己视为系铃人时，才会处于解铃的最有利位置。

3: Take responsibility for everything, but don't beat yourself up. Just say to yourself, "Wherein did I cause this to happen?" As soon as you ask, it will come up. Sit quietly and then you can release it. If you did it, you can undo it. If you didn't do it, you're going to have to wait for someone or a set of circumstances to stop. However, if you see that you're the one who's doing it, then you're in a powerful position.

 

4：从你的内在得到所有快乐。不管你是否已经注意到了，内在就是真正的也是唯一的快乐源泉。认同你自己吧，越多越好。从你的内在得到所有快乐。如果你真的能做到的话，就能把自己从常年在外界寻求快乐的窘境中解救出来，这一行为不但无用，而且不会有任何结果。

4: Take all your joy from within. If you haven't noticed, that's where the joy is coming from. It's the only place it really comes from. Give yourself approval. And more and more. Take all your joy from within. If you can get that, you'll save yourself years of looking around for joy outside yourself. The search for joy outside oneself is a futile and never-ending one.

 

5：给出所有。就是下定决心，给出你的所有。这并不意味着你得把自己的储藏都给出去，只是说把你自己挪到一个给予的位置。你想要别人怎么对待自己，就怎么对待别人。同理，己所不欲勿施于人。

5: Be all giving. Just decide to be all giving. That doesn't mean you have to give away the store. Just come from a giving place. Treat others like you want to be treated. Do unto others as you expect others to do unto you, etc.

 

6：做自己。做呀做呀做呀做。

6: Be yourself. Just be and be and be.

 

幸福快乐

HAPPINESS

 

现在我们来观察一下幸福吧。跟随下面的提示来搞定你的思考吧。

 

Now let's take a look at happiness. Use the following prompts to break down your thoughts.

 

挑个主题：______________________

Choose a Topic:______________________

 

对于这一主题来说，我需要做什么来得到幸福快乐呢？______________________

What do I need to be happy regarding this topic? ______________________

 

我能把它释放掉吗？

And can I let go of this?

 

我需要避免做什么来得到幸福快乐呢？______________________

What do I need to avoid in order to be happy? ______________________

 

我能把它释放掉吗？

And can I let go of this?

我已经完全把这件事放下了吗？

Did I completely let go?

 

我需要做什么来得到幸福快乐呢？这会激起你想要被认同、想要控制或是想要安全的欲望吗？你能把这些欲望放下吗？我需要避免做什么来得到幸福快乐呢？这会激起你想要被认同、想要控制或是想要安全的欲望吗？你能把这些欲望放下吗？我需要做什么来得到幸福快乐呢？这会激起你想要被认同、想要控制或是想要安全的欲望吗？你能把这些欲望放下吗？我需要避免做什么来得到幸福快乐呢？这会激起你想要被认同、想要控制或是想要安全的欲望吗？你能把这些欲望放下吗？你愿意吗？继续这一练习，直到你对你的幸福快乐感觉完整而满足再继续。

 

What do I need in order to be happy? Does that bring up a wanting of approval, control or safety? Could you let go of either wanting approval, wanting control or wanting safety? And what do I need to avoid in order to be happy? Does that bring up a wanting of approval, control or safety? And could you let them go? What do I need in order to be happy? Does that bring up a wanting of approval, control or safety? Could you let go of either wanting approval, wanting control or wanting safety? And what do I need to avoid in order to be happy? Does that bring up a wanting of approval, control or safety? Could you—would you--Iet them go? Continue with this exercise until you feel complete with your happiness before moving on.

 

寄出你的收获

SEND IN YOUR GAINS

 

把你的收获寄给我们，这一练习对你和我们团队都很有帮助。本书最后有一张收获表格，请写下自你应用丰盛课程以来的收获，以及你的评价。我们收到你的表格后会把你加入邮寄名单，这样你就能收到我们的简报。这样定期的邮件来往会让你了解到其他人是如何运用这一课程所授的技巧得到丰盛的。简报也会给你一些建议和主意，关于前人是如何应用这一课程的。简报里同样会包括全国各地的释放法咨询帮助热线的号码，让你了解一下我们的支持系统。同时，它也会给你一些各处举办的高级课程的信息。这些课程很有趣，因为你是现场参与的，和来自同一城市的同学一起。你也许都想为你和你的朋友创立一个释放互助小组了吧。

我同时建议你把课程介绍给你所有的朋友。我自己就是这么做的，感觉棒极了！不管我去哪里，身边环绕的都是懂得释放的人，而这也会提醒我做释放。有时候我自己可能没在释放，但是身边有一个波澜不惊的人这一事实会立刻使我平静下来，提醒我释放。我强烈建议你这么做，这真的是个非常非常好的主意。让你身边的朋友都接触释放法吧！与释放法学员多保持联系吧！

 

An exercise that is very helpful to you and to my office is to send us your gains. There is a gains sheet in the back of the book. Write down your gains from using this course, as well as your comments. When we receive it, we will put you on our mailing list so you'll be able to receive a newsletter. This periodic mailing will let you know how others are using the course techniques to have abundance. The newsletter will also give you suggestions and ideas regarding how other graduates are using the course. It will also give you telephone numbers for releasing help nationwide, letting you know about support systems. It also provides information regarding advanced courses being held around the country. These courses are fun because you participate in a live setting with other graduates from your own city. You might want to create a releasing support group for yourself and your friends.

 

I also recommend having all your friends take the course. I've done that myself and it's wonderful. So every place I go, I find myself surrounded by people who know how to release. And that reminds me to release. Sometimes I might not be releasing, and the fact that I'm with somebody who's not bothered by life's miscellaneous things immediately calms me down and reminds me to release. I highly recommend it. It's a wonderful, wonderful idea. Just get all your friends to learn the Release Technique. And be in touch with other releasers.

 

我们继续往下进行。现在我想带你看看一个非常棒的练习，它难以置信、十分深刻。跟着我的指示走吧。

自由是什么？现在你可能会给出一个答案，不管是怎样的答案。接下来，我要和你继续挖下去。

 

Let's continue on. Now I want to take a look at a wonderful exercise that's fabulous and very profound. So just follow me.

What is freedom? Now you give an answer, whatever it is. And then I'll continue to work with you.

 

所以，自由是什么呢？______________________

So what is freedom? ______________________

如果自由不止以上那些，它是什么呢？______________________

And if it's even more than that, what is freedom? ______________________

如果那些还不足以涵盖，自由到底是什么呢？______________________

And if it's even more than that, what is freedom? ______________________

如果自由还有别的含义，又是什么呢？______________________

And if it's even more than that, what is freedom? ______________________

 

继续问这个问题，继续重复，越多次越好——直到你彻底安静下来。

 

Continue answering this question repeatedly--as many times as it takes-until you go totally quiet.

 

然后我们来问另一个问题吧，为了变得充满爱意，你必须放弃什么呢？______________________

And now let's ask another question. What do I have to give up to be all loving? ______________________

不管答案是什么，你能放下吗？为了变得充满爱意，你还得放弃什么呢？______________________

And whatever that answer is, could you let it go? And what else do I have to give up in order to be all loving?

不管答案是什么，你能放下吗？为了变得充满爱意，你还得放弃什么呢？______________________

And whatever that answer is, could you let it go? And what else do I have to give up in order to be all loving?

不管答案是什么，你能放下吗？为了变得充满爱意，你还得放弃什么呢？______________________

And whatever that answer is, could you let it go? And what else do I have to give up in order to be all loving?

不管答案是什么，你能放下吗？为了变得充满爱意，你还得放弃什么呢？

And whatever that answer is, could you let it go? And what else do I have to give up in order to be all loving?

 

继续问自己这个问题，直到你彻底安静下来。

 

And whatever that answer is, could you let it go? And what else do I have to give up in order to be all loving? Continue to ask yourself that question until you go totally quiet.

 

镜子练习

THE MIRROR EXERCISE

 

我要给你留一些作业。今晚，请你站在镜子前，看着你自己，把心头浮现的任何感受（情绪、想法、欲望……）都释放掉。把你对于在镜子中看到的东西的不满——你这个人、你的外表等等——都放下吧。其实我们大多数人从来都没有好好看过我们自己，我们太忙于把目光移向别处了。

释放吧，直到你彻彻底底爱自己。通过这样做，你会离开启丰盛之流越来越近，会离允许自己得到任何想要的东西越来越近。就只是，爱自己吧。这就是目标。

 

I have some homework for you. This evening, sit in front of a mirror. Look at yourself in the mirror and release anything that comes up. Just let go of anything you don't like about what you see--the way you are, the way you look and so on. Most of us never look at ourselves. We're too busy looking away.

 

Release until you totally love yourself. By doing this, you'll be getting closer and closer to opening up the flow of abundance energy, allowing yourself to have everything you want in life. Just love yourself. That's the goal.

 

给自己写一封情书

WRITE YOURSELF A LOVE LETTER

 

同样的，作为一份写作作业，给自己写一封情书吧。坐下来好好写。就只是允许自己爱自己。祝你好运，请允许那一过程是有趣而容易的。

 

Also, as a writing assignment, write yourself a love letter. Sit down and write yourself a love letter. Just allow yourself to just love yourself. Good luck. Allow it to be fun and easy.