01

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When contraction appears,
there is no need to solve it at once.

First, notice—
what is here,
and what is already turning it
into a story.

​

​

紧缩出现时，
不急着解决它。

先看看——
事实是什么，
又是什么正在把事实
写成一个故事。

​

​

​

02

​

Not interpreting
does not mean stopping thought.

It means that when a thought appears,
the whole world no longer has to be built
around it.

​

所谓不解释，
不是让念头停止。

只是一个念头出现以后，
不再跟着它
继续搭建整个世界。

 

 

03

​

The version appearing now
is simply the version appearing now.

There is no need to deny it,
or believe it is the only one.

Let this scene
remain unfinished.

​

这一刻出现的版本，
只是这一刻出现的版本。

不必否定，
也不必相信它是唯一。

让这一幕
暂时保持未完成。

 

 

04

​

If this were no longer a problem,
where would the body use a little less effort?

Perhaps the end is not somewhere we arrive,
but the moment we stop sustaining
the feeling of not being there yet.

 

如果这件事
已经不再是一个问题，

此刻的身体
会少用哪一分力？

终点也许不是抵达了哪里，
而是不再维持
尚未抵达的感觉。

 

 

05

​

When desire appears,
there is no need to ask at once how to obtain it.

Perhaps we can pause here:

Do I want the result itself,
or the quality of no longer having to chase it?

​

想要出现时，
不必立刻追问如何得到。

可以先停在这里：

我真正想要的，
是那个结果，
还是不再追赶时的质地？

​

​

06

​

The body, sounds, light, others,
and every thought about them

appear within the same field of experience.

When the whole scene is no longer reduced
to one person’s situation,

there is suddenly much less
that needs to be managed.

​

身体、声音、光线、别人，
以及关于这一切的念头，

都在同一片经验中出现。

当画面不再缩成
一个人的处境，

世界忽然没有那么多
需要被处理的部分。

​

​

07

​

After letting go,
there is no need to wait for a grand answer.

The next step may simply be drinking water,
finishing the meal,
replying with what is needed,
or making no decision today.

Flow does not always move forward.
Sometimes, it is simply unobstructed.

​

松开以后，
不必等待一个宏大的答案。

也许下一步只是喝水，
把饭做好，
回一句必要的话，
或今天先不决定。

流动并不总是向前。
有时，它只是没有阻拦。

 

 

 

08

​

Contraction is not a departure from awareness.

Contraction, too,
is already being known.

There is no state that must disappear first
before we can return here.

​

紧缩不是离开了觉知。

紧缩本身，
也正在被知道。

所以没有一个状态
需要先被消灭，
才能回到这里。

 

 

09

​

Not entering the story
is not a refusal of life.

Respond when response is needed.
Act when action is needed.

And when the moment has passed,
there is no need to carry it
into the next scene.

​

不进入故事，
不是拒绝生活。

需要回应时回应，
需要行动时行动。

只是事情结束以后，
不再把已经过去的一幕
继续带往下一幕。

​

​

10

​

By the end of the day,
many things have happened,
and many thoughts once seemed important.

Yet now, they have all simply passed through.

Perhaps all that remains
is this breath,
and the quiet that asks for no continuation.

 

 

一天经过以后，
许多事情发生过，
许多念头也曾显得重要。

可到了此刻，
它们都只是经过。

真正留下的，
也许只是这一口呼吸，
和不需要延续的安静。