達賴喇嘛談自他相換

在達賴喇嘛的英文書：《寬恕的智慧》（The Wisdom of Forgiveness: Intimate Journeys and Conversations, by Dalai Lama, Chan Victor），他談到自己如何以自他相換法（Tonglen），來化解仇恨的毒害。這是一段非常發人深省的智慧之語，在此時此刻，似乎更形貼切實際：


達賴喇嘛解釋道：「我使用的方法叫做自他相換（施受法）。我觀想：送出我正面的情緒，如快樂、親愛給予他人，再下來，我觀想去接受他們的痛苦，他們的負面性情緒。我每天都這麼做。我對中國人特別地關注——尤其是那些對於西藏人做了殘暴行為的中國人，因此，當我禪修時，我吸入所有的有毒物質——仇恨，恐懼，殘酷，然後我呼氣出去。我呼送出一切美好的品質，像是慈悲、寬恕等。我把不好的事物帶進體內，以清新的空氣來替代這些毒素。施與受；我注意自己不去譴責——不責怪中國人，並且我也不責怪自己。」

“I use meditation technique called giving and taking,” the Dalai Lama explained. “I make visualization: send my positive emotions like happiness, affection to others. Then another visualization. I visualize receiving their sufferings, their negative emotions. I do this every day. I pay special attention to the Chinese — especially those doing terrible things to the Tibetans. So, as I meditate, I breathe in all their poisons — hatred, fear, cruelty. Then I breathe out. And I let all the good things come out, things like compassion, forgiveness. I take inside my body all these bad things. Then I replace poisons with fresh air. Giving and taking. I take care not to blame — I don’t blame the Chinese, and I don’t blame myself.”

照片取自《寬恕的智慧》（The Wisdom of Forgiveness: Intimate Journeys and Conversations, by Dalai Lama, Chan Victor）