{"id":4920,"date":"2024-06-28T18:37:00","date_gmt":"2024-06-29T01:37:00","guid":{"rendered":"https:\/\/v1220.ddmus.org\/?p=4920"},"modified":"2025-10-05T13:04:01","modified_gmt":"2025-10-05T20:04:01","slug":"%e6%98%8f%e6%b2%88%ef%bc%81%e7%84%a6%e6%85%ae%ef%bc%81%e6%80%8e%e9%ba%bc%e8%be%a6%ef%bc%9f%e2%94%80%e2%94%80gilbert-gutierrez%e8%8b%b1%e6%96%87%e4%b8%89%e6%97%a5%e7%a6%aa%e6%94%b6%e7%a9%ab%e8%88%87","status":"publish","type":"post","link":"https:\/\/v1220.ddmus.org\/zh-hant\/%e6%98%8f%e6%b2%88%ef%bc%81%e7%84%a6%e6%85%ae%ef%bc%81%e6%80%8e%e9%ba%bc%e8%be%a6%ef%bc%9f%e2%94%80%e2%94%80gilbert-gutierrez%e8%8b%b1%e6%96%87%e4%b8%89%e6%97%a5%e7%a6%aa%e6%94%b6%e7%a9%ab%e8%88%87\/","title":{"rendered":"\u660f\u6c88\uff01\u7126\u616e\uff01\u600e\u9ebc\u8fa6\uff1f\u2500\u2500Gilbert Gutierrez\u82f1\u6587\u4e09\u65e5\u79aa\u6536\u7a6b\u8207\u5fc3\u5f97\u5206\u4eab\uff08\u4e0b\uff09"},"content":{"rendered":"\n<p>\u56e0\u70ba\u4eca\u5e74\u6211\u6253\u5750\u6c92\u6709\u53bb\u5e74\u525b\u63a5\u89f8\u6253\u5750\u6642\u90a3\u9ebc\u52e4\u596e\uff0c\u7a00\u7a00\u62c9\u62c9\u7684\u6253\u5750\u7df4\u7fd2\u8b93\u6211\u5728\u6253\u5750\u7684\u6642\u5019\u6975\u6613\u660f\u6c89\u3002\u6709\u664225\u5206\u9418\u7684\u6253\u5750\uff0c\u6211\u80fd\u505a\u6210\u767e\u4e0a\u5343\u500b\u5922\u3002\u6bcf\u500b\u5922\u5e7e\u79d2\u9418\uff0c\u982d\u4e00\u5782\u3001\u8eab\u5b50\u4e00\u6416\u3001\u4e00\u9192\uff0c\u4e0d\u5230\u5e7e\u79d2\u9418\uff0c\u53c8\u7e7c\u7e8c\u505a\u4e0b\u4e00\u500b\u5922\uff0c\u5faa\u74b0\u5f80\u8907\u3002\u539f\u672c\u9019\u6b21\u79aa\u4fee\u71df\u662f\u60f3\u8981\u81e8\u9663\u9003\u812b\u7684\uff0c\u56e0\u70ba\u7e3d\u89ba\u5f97\u5982\u679c\u6253\u5750\u7684\u6642\u5019\u4e00\u76f4\u7761\u89ba\u4e5f\u662f\u6d6a\u8cbb\u4e86\u4e00\u6b21\u4fee\u884c\u7684\u6a5f\u6703\u3002\u53ef\u662f\u9019\u6b21\u7684\u79aa\u4fee\u71df\u4e3b\u984c\u53eb\u505aChan Meditation Basics\uff08\u79aa\u4fee\u57fa\u672c\uff09\uff0c\u4e5f\u5c31\u662f\u8aaa\uff0c\u6211\u53c3\u8207\u6b64\u6b21\u79aa\u4fee\u71df\uff0c\u6b63\u662f\u60f3\u8981\u901a\u904e\u6eab\u7fd2\u57fa\u790e\u65b9\u6cd5\uff0c\u89e3\u6c7a\u81ea\u5df1\u4e00\u4e0a\u5ea7\u5c31\u7761\u89ba\u505a\u5922\u7684\u554f\u984c\u3002\u7d50\u679c\u9019\u6b21\u7684basics\uff08\u57fa\u672c\uff09\u975e\u5f7cbasics\uff08\u57fa\u672c\uff09\uff0c\u800c\u662f\u8d77\u5230\u4e86\u6c7a\u5b9a\u6027\u7684foundation\uff08\u57fa\u790e\uff09\u4f5c\u7528\uff0c\u76f4\u64ca\u6bd4basics\uff08\u57fa\u672c\uff09\u9084\u8981basics\uff08\u57fa\u672c\uff09\u7684\u6839\u672c\u3002\u7e3d\u4e4b\uff0c\u975e\u5e38\u611f\u8b1d\u81ea\u5df1\u6700\u5f8c\u6c92\u6709\u81e8\u9663\u9003\u812b\uff01<\/p>\n\n\n\n<p>\u56de\u5230\u4e0a\u4e00\u7bc7\u7684\u554f\u984c\uff1a\u300c\u6211\u5011\u5728\u6253\u5750\u7684\u6642\u5019\uff0c\u5230\u5e95\u662f\u5728\u5e79\u55ce\uff1f\u300d\u6211\u60f3\u6211\u660f\u6c89\u7684\u6839\u672c\u539f\u56e0\uff0c\u6b63\u662f\u56e0\u70ba\u7f3a\u5c11\u4e86\u89c0\u5ff5\u4e0a\u7684\u300cRight View\uff08\u6b63\u77e5\u898b\uff09\u300d\uff0c\u96d6\u8aaa\u6709\u6578\u547c\u5438\u7684\u65b9\u6cd5\uff0c\u4f46\u7e3d\u662f\u6293\u4e0d\u4f4f\u81ea\u5df1\u7684\u5fc3\u3002\u800c\u5728Gilbert\u8001\u5e2b\u544a\u8a34\u6211\u5011\u6253\u5750\u7684\u6642\u5019\uff0c\u5c31\u300clet Mind watch Mind\uff08\u4ee5\u5fc3\u89c0\u5fc3\uff09\u300d\uff0c\u65bc\u662f\u6253\u5750\u8b8a\u6210\u4e86\u4e00\u7a2e\u300c\u904a\u6232\u300d\u2500\u2500\u9019\u6a23\u6709\u8da3\u7684\u4e8b\u60c5\uff0c\u5fc3\u600e\u9ebc\u6703\u6563\u4e82\u5230\u660f\u6c89\u7684\u72c0\u614b\u5462\uff08\u8eab\u9ad4\u771f\u7684\u6975\u774f\u7684\u6642\u5019\u9664\u5916\uff09\uff01<\/p>\n\n\n\n<p>\u5c0f\u53c3\u7684\u6642\u5019\uff0c\u6211\u628a\u6211\u9019\u7a2e\u660f\u6c89\u505a\u5922\u7684\u60c5\u6cc1\u8acb\u6559Gilbert\u8001\u5e2b\u3002\u8001\u5e2b\u8aaa\u4e86\u4e00\u53e5\u8b93\u6211\u89ba\u5f97\u5f88\u53d7\u9f13\u821e\u7684\u8a71\uff0c\u4ed6\u8aaa\uff1a\u300c\u81f3\u5c11\u8aaa\u660e\u4f60\u6c92\u6709\u5728\u5984\u5ff5\u3002\u300d\u540c\u6642\uff0cGilbert\u8001\u5e2b\u4e5f\u5206\u4eab\uff0c\u96d6\u7136\u8aaa\u6253\u5750\u7684\u6642\u5019\u6211\u5011\u8981\u653e\u9b06\uff0c\u4f46\u653e\u9b06\u4e0d\u7b49\u65bc\u4e0d\u7528\u529f\uff08\u7576\u7136\uff0c\u7528\u529f\u4e5f\u4e0d\u7b49\u65bc\u7528\u529b\uff09\u3002\u300cYou relax, but with awareness, not without concentration and efforts.\uff08\u5728\u653e\u9b06\u4e2d\u4fdd\u6301\u6b63\u5ff5\uff0c\u800c\u4e0d\u5931\u5c08\u6ce8\u529b\u8ddf\u6b63\u7cbe\u9032\uff09\u300d\u9019\u53e5\u8a71\u5c0d\u6211\u4e5f\u5f88\u6709\u5e6b\u52a9\u2500\u2500\u653e\u9b06\u662f\u91cd\u8981\u7684\uff0c\u4f46\u662f\u5982\u679c\u4e00\u9ede\u89ba\u77e5\u548c\u5c08\u6ce8\u90fd\u6c92\u6709\uff0c\u5b8c\u5168\u6c92\u6709\u5728\u7528\u529f\uff0c\u7576\u7136\u5c31\u53ea\u5269\u4e0b\u7761\u89ba\u4e86\u3002<\/p>\n\n\n\n<p>\u8056\u56b4\u6cd5\u5e2b\u8aaa\u904e\uff1a\u300c\u51e1\u4e8b\u8981\u8d95\uff0c\u4e0d\u8981\u6025\u300d\uff0c\u6211\u4e5f\u7406\u89e3\u6210\u300c\u8eab\u5fd9\uff0c\u5fc3\u4e0d\u5fd9\u300d\u3002\u4f46\u662f\u5728\u751f\u6d3b\u4e2d\uff0c\u5c0d\u6211\u81ea\u5df1\u4f86\u8aaa\u9019\u662f\u8f03\u96e3\u505a\u5230\u7684\u3002\u6211\u8acb\u6559Gilbert\u8001\u5e2b\uff0c\u7576\u540c\u6642\u6709\u5e7e\u4ef6\u6025\u4e8b\u9700\u8981\u8655\u7406\uff0c\u6216\u8005\u9700\u8981\u5728\u77ed\u6642\u9593\u5167\u5feb\u901f\u5b8c\u6210\u4efb\u52d9\u6642\uff0c\u6211\u7e3d\u662f\u6703\u611f\u5230\u5fc3\u662f\u5f88\u300c\u5fd9\u300d\u7684\uff1b\u53c8\u6216\u8005\u662f\u7576\u4ed6\u4eba\u5728\u7b49\u5f85\u6211\u6642\uff0c\u6211\u4e5f\u7e3d\u662f\u611f\u5230\u300c\u6025\u300d\u3002\u6bd4\u5982\u5728\u79aa\u4e09\u904e\u5bbf\u7684\u6642\u5019\uff0c\u6211\u7e3d\u662f\u5728\u6d17\u6f31\u7684\u6642\u5019\u5bb3\u6015\u5916\u9762\u7684\u5e2b\u5144\u59ca\u7b49\u5f85\uff0c\u65bc\u662f\u624b\u5fd9\u5fc3\u6025\uff0c\u5b8c\u5168\u6c92\u6709\u8fa6\u6cd5be mindful\uff08\u6709\u6b63\u5ff5\uff09\uff1b\u9084\u6709\u6bcf\u6b21\u8981\u9032\u5165\u64c1\u64e0\u7684\u505c\u8eca\u5834\u6642\uff0c\u6211\u7684\u5fc3\u5c31\u6703\u7279\u5225\u5fd9\u4e82\uff0c\u7e3d\u64d4\u5fc3\u5982\u679c\u591a\u64cd\u4f5c\u5e7e\u6b21\u624d\u80fd\u505c\u9032\u8eca\u4f4d\uff0c\u6703\u64cb\u8457\u5f8c\u9762\u7684\u8eca\uff0c\u8b93\u5f8c\u9762\u7684\u8eca\u751f\u6c23\u6309\u5587\u53ed\uff1b\u9084\u6709\u4e00\u500b\u5f88\u6709\u610f\u601d\u7684\u4f8b\u5b50\uff0c\u5982\u679c\u8aaa\u6211\u5148\u62ff\u5230\u98ef\u83dc\uff0c\u4f46\u662f\u6bd4\u6211\u5f8c\u958b\u59cb\u5403\u98ef\u7684\u4eba\u6bd4\u6211\u65e9\u7d50\u675f\uff0c\u6211\u4e5f\u6703\u611f\u89ba\u5230\u5f88\u614c\u4e82\uff0c\u60f3\u8981\u8d95\u7dca\u5403\u5b8c\u53bb\u53c3\u8207\u51fa\u5761\u52de\u52d5\u3002<\/p>\n\n\n\n<p>Gilbert\u8001\u5e2b\u7d66\u6211\u7684\u56de\u7b54\u8b93\u6211\u975e\u5e38\u53d7\u7528\uff0c\u4ed6\u8aaa\u300cBe mindful\uff0cbut not be anxious.\uff08\u4fdd\u6301\u6b63\u5ff5\uff0c\u4e0d\u7126\u616e\uff09\u300d\uff08\u6211\u4e5f\u662f\u9019\u6b21\u610f\u8b58\u5230\u96d6\u7136\u6211\u5e73\u6642\u60c5\u7dd2\u72c0\u614b\u9084\u7b97\u5e73\u7a69\uff0c\u4f46\u5176\u5be6\u6709\u6642\u5019\u7684\u5fc3\u7406\u72c0\u6cc1\u6216\u8a31\u9084\u662f\u7126\u616e\u7684\uff09\u3002Gilbert\u8001\u5e2b\u63a5\u8457\u8aaa\u300cTake the time needed &#8211; no one second more\uff0cno one second less.\u300d\u4ed6\u7684\u610f\u601d\u662f\u8aaa\uff0c\u7576\u4f60\u6e05\u695a\u77e5\u9053\u4e00\u500b\u4efb\u52d9\u6642\uff0c\u9700\u8981\u82b1\u591a\u5c11\u6642\u9593\uff0c\u5c31\u82b1\u591a\u5c11\u6642\u9593\uff0c\u4e0d\u62d6\u4e5f\u4e0d\u6025\u3002<\/p>\n\n\n\n<p>\u79aa\u4fee\u5c31\u662f\u751f\u6d3b\uff0c\u5f88\u9ad8\u8208\u53ef\u4ee5\u5728\u9019\u6b21\u79aa\u4e09\u4e2d\u627e\u5230\u65b9\u6cd5\u3002\u8d70\u51fa\u79aa\u5802\uff0c\u63d0\u8d77\u65b9\u6cd5\uff0c\u8207\u5404\u4f4d\u5e2b\u5144\u59ca\u5171\u52c9\uff01<\/p>\n\n\n\n<p>\u6587\uff1a\u5c0f\u718a<\/p>\n\n\n\n<p>\u5716\uff1a\u6cd5\u9f13\u5c71\u820a\u91d1\u5c71\u9053\u5834<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u56e0\u70ba\u4eca\u5e74\u6211\u6253\u5750\u6c92\u6709\u53bb\u5e74\u525b\u63a5\u89f8\u6253\u5750\u6642\u90a3\u9ebc\u52e4 [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":4921,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[204],"tags":[96,31,95],"class_list":["post-4920","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dharma-joy-share","tag-gilbert-gutierrez","tag-meditation","tag-95"],"rttpg_featured_image_url":{"full":["https:\/\/v1220.ddmus.org\/wp-content\/uploads\/2024\/08\/IMG_6606.jpg",1024,768,false],"landscape":["https:\/\/v1220.ddmus.org\/wp-content\/uploads\/2024\/08\/IMG_6606.jpg",1024,768,false],"portraits":["https:\/\/v1220.ddmus.org\/wp-content\/uploads\/2024\/08\/IMG_6606.jpg",1024,768,false],"thumbnail":["https:\/\/v1220.ddmus.org\/wp-content\/uploads\/2024\/08\/IMG_6606-150x150.jpg",150,150,true],"medium":["https:\/\/v1220.ddmus.org\/wp-content\/uploads\/2024\/08\/IMG_6606-300x225.jpg",300,225,true],"large":["https:\/\/v1220.ddmus.org\/wp-content\/uploads\/2024\/08\/IMG_6606.jpg",1024,768,false],"thumblist":["https:\/\/v1220.ddmus.org\/wp-content\/uploads\/2024\/08\/IMG_6606-300x300.jpg",300,300,true],"thumbrelated":["https:\/\/v1220.ddmus.org\/wp-content\/uploads\/2024\/08\/IMG_6606-500x500.jpg",500,500,true],"meccarouselthumb":["https:\/\/v1220.ddmus.org\/wp-content\/uploads\/2024\/08\/IMG_6606-474x324.jpg",474,324,true],"gridsquare":["https:\/\/v1220.ddmus.org\/wp-content\/uploads\/2024\/08\/IMG_6606-391x260.jpg",391,260,true],"tileview":["https:\/\/v1220.ddmus.org\/wp-content\/uploads\/2024\/08\/IMG_6606-300x400.jpg",300,400,true],"1536x1536":["https:\/\/v1220.ddmus.org\/wp-content\/uploads\/2024\/08\/IMG_6606.jpg",1024,768,false],"2048x2048":["https:\/\/v1220.ddmus.org\/wp-content\/uploads\/2024\/08\/IMG_6606.jpg",1024,768,false]},"rttpg_author":{"display_name":"\u5c0f\u718a-\u718a\u5bec\u5982","author_link":"https:\/\/v1220.ddmus.org\/zh-hant\/author\/user038\/"},"rttpg_comment":0,"rttpg_category":"<a href=\"https:\/\/v1220.ddmus.org\/zh-hant\/category\/dharma-joy-share\/\" rel=\"category tag\">\u6cd5\u559c\u5206\u4eab<\/a>","rttpg_excerpt":"\u56e0\u70ba\u4eca\u5e74\u6211\u6253\u5750\u6c92\u6709\u53bb\u5e74\u525b\u63a5\u89f8\u6253\u5750\u6642\u90a3\u9ebc\u52e4 [&hellip;]","_links":{"self":[{"href":"https:\/\/v1220.ddmus.org\/zh-hant\/wp-json\/wp\/v2\/posts\/4920","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/v1220.ddmus.org\/zh-hant\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/v1220.ddmus.org\/zh-hant\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/v1220.ddmus.org\/zh-hant\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/v1220.ddmus.org\/zh-hant\/wp-json\/wp\/v2\/comments?post=4920"}],"version-history":[{"count":1,"href":"https:\/\/v1220.ddmus.org\/zh-hant\/wp-json\/wp\/v2\/posts\/4920\/revisions"}],"predecessor-version":[{"id":4922,"href":"https:\/\/v1220.ddmus.org\/zh-hant\/wp-json\/wp\/v2\/posts\/4920\/revisions\/4922"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/v1220.ddmus.org\/zh-hant\/wp-json\/wp\/v2\/media\/4921"}],"wp:attachment":[{"href":"https:\/\/v1220.ddmus.org\/zh-hant\/wp-json\/wp\/v2\/media?parent=4920"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/v1220.ddmus.org\/zh-hant\/wp-json\/wp\/v2\/categories?post=4920"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/v1220.ddmus.org\/zh-hant\/wp-json\/wp\/v2\/tags?post=4920"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}