在靈感中翻譯佛法，在業力下努力微笑

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The second way to deal with emotions　is what we call, "transforming." You transform the emotion. How to transform it?

For example, if hatred comes, if panic comes, jealousy, or stress, you use stress as support for meditation.

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For example, when you meditate, you are being aware of the breath, right? You are breathing in and breathing out, and the breath becomes a support for your meditation.

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Now, instead of using the breath, you can use hatred. When you hate, you get this feeling of tightness here, with all these sensations. Watch these sensations.

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There are images, automatic voices, and all these things. Then, the hatred becomes pieces and you cannot really pinpoint it, but you are just accepting the hatred, and then you transform it into meditation. That is one way of transforming.

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The second way is to transform it into love and compassion. Let us say you have this hatred and you understand, "OK. I have this hatred, and whoever else is having this hatred are not happy." You feel empathy and sympathy.

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Then you take, what we call, "taking and sending practice," you take all beings' hatred into your hatred into your hatred, and "May my hatred become a representation "for all beings' hatred. How nice!" Then hatred transforms into love and compassion.

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So something like that. This you can apply with hatred, apply with panic - I did that when I was young - anger, jealousy, stress, depression, low self-esteem, worries, whatever you… or physical sickness, also, or anything else. You can transform any problem.

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If you feel happy or have done virtuous deeds, you can give away all these things. Give all your virtue to others and take their negative emotions into your negative emotions. This is the taking and sending practice.

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In this way, you can transform emotions into awareness, and transform emotions into loving-kindness and compassion.

第二種處理情緒的方法稱為「轉化」，要如何轉化情緒呢？

舉例來說，假設憤怒來了，出現恐慌、嫉妒，或者壓力，就把壓力當作禪修的助緣。

比如，禪修時，要覺知到自己的呼吸，對吧？

吸氣、吐氣，此時，氣息就成為你的禪修助緣。

除了呼吸，也可以運用憤怒。當你憤怒時，會感到（胸口）緊繃，還有各種感官感受。就去觀察所有這些感官感受。

其中會有各種畫面、自動出現的聲音，所有這類的東西。

於是，憤怒變成拼拼湊湊的碎片，難以確切指出它在哪兒。

而你只是接納那個憤怒，將它轉化成禪修。這就是一種轉化的方法。

第二種方法，是將它轉化為慈心與悲心。假設你現在有些憤怒，而你了解：「好，我在生氣。只要誰在生氣，他就不會快樂。」你生起一種同理心、同情心。

接著你用我們所稱的「施受練習」，將所有眾生的憤怒取受到自己的憤怒中，思惟：「願以我的憤怒代表所有眾生的憤怒。多棒啊！」於是，憤怒轉化成慈心與悲心。

類似這樣。你可運用憤怒，也可運用恐慌。我在年少的時候便是這麼做的。憤怒、嫉妒、壓力、沮喪、低自尊、擔憂，或者身體的不適也行。

任何想到的問題，都可以運用。你可以轉化任何的問題。

假使你感到開心，或做了什麼善行，便可將這些善德送給他人，並將他們的煩惱取受到你的煩惱中。這就是施與受的練習。

藉此，你就能將情緒轉化為覺知，將情緒轉化為慈心與悲心。