慧心(the Dalai Lama's book of wisdom)~6

第三部 面對憤怒與情緒的智慧

43. 憤怒和瞋恨
憤怒和瞋恨是我們的兩位密友。當我年輕時，我跟憤怒的關係非常密切。但後來我發現，自己與憤怒之間有許多格格不入之處。藉由運用常識，並透過慈悲與智慧的幫助，我現在擁有強大的力量，能擊敗憤怒。
Anger and hatred are two of our closest friends. When I was young I had quite a close relationship with anger. Then eventually I found a lot of disagreement with anger. By using common sense, with the help of compassion and wisdom, I now have a more powerful argument with which to defeat anger.

44. 轉化憤怒
或許憤怒有兩種類型，其中一種可以被轉化為某種正面的情緒。例如，當一個人對於某人抱持真誠又慈悲的動機和關心，但那人卻對他人的關切毫不在意的話，那麼，在別無選擇的情況下，只好運用某種力量來止那個人的謬誤行為。
Perhaps there are two types of anger. One type of anger could be transformed into a positive emotion. For example, if one has a sincere compassionate motivation and concern for someone and that person does not heed one’s warning about his or her actions, then there is no alternative except the use of some kind of force to stop that person’s misdeeds.

45. 改變想法
依據我個人的經驗，如果每個人都努力去做的話，那麼很明顯地，他或她就能夠改變。當然，改變並非一蹴可幾，它要花很多時間才能逹成。為了達到改變的目標並且能對治情緒，學會去分析哪種想法對我們是有用、具毁滅性、或是有助益，這是非常重要的。我主要是指那些能使我們內心更加寧靜、放鬆以及帶給我們心靈平靜的想法，而不是那些會製造內心不安、恐懼與挫折感的想法。
According to my experience, it is clear that if each individual makes an effort then he or she can change. Of course, change is not immediate and it takes a lot of time. In order to change and deal with emotions it is crucial to analyse which thoughts are useful, constructive and of benefit to us. I mean mainly those thoughts which make us calmer, more relaxed and which give us peace of mind, versus those thoughts which create uneasiness, fear and frustration.

46. 審視內心
我們的身體之中，包含著億萬個不同的分子；同理，其中含藏了許多不同的念頭和各種心靈狀態。因此，好好審視你的內心世界，並且區分何者為有益和有害的心靈狀態，實乃明智之舉。Within the body there are billions of different particles. Similarly, there are many different thoughts and a variety of states of mind. It is wise to take a close look into the world of your mind and to make the distinction between beneficial and harmful states of mind. Once you can increase or foster them.