时间：11/07/2026 11/08/2026
地点：星河禅修中心
主讲：陈双双
打坐参禅
如何在情绪中保持觉照
情绪出现时，很多人要么被卷入其中，要么急于压制、分析或逃避。然而修行并不是等情绪消失后才开始觉照，而是在情绪正发生之时，仍然能够清醒地在场。在情绪中保持觉照，意味着不与情绪对立，也不被情绪牵走。
一、觉照不是消除情绪
1.情绪不是错误
情绪是身心对条件的自然反应。
2.觉照不是让情绪“变好”
觉照不以改善内容为目标。
3.觉照是在情绪中保持清醒
即使情绪强烈，觉照仍可存在。
二、情绪中失去觉照的常见原因
1.自动认同
“我很生气”“我被伤害了”，一认同，觉照便退场。
2.急于处理情绪
想马上解决，反而加重心理活动。
3.把情绪当成敌人
对抗会制造更多内在冲突。
三、在情绪中保持觉照的关键转向
1.从内容回到感受
不跟随情绪故事，回到当下的身体感受。
2.承认“情绪正在发生”
不是评论，只是如实承认。
3.觉照情绪的变化
情绪并非恒定，它一直在流动。
四、具体可行的觉照方法
1.稳住身体
感受双脚着地、身体重量与呼吸。
2.允许而不放纵
允许情绪存在，但不让它指挥行动。
3.保持觉知的温和
不盯住，不放弃。
4.给予情绪空间
空间越大，情绪越容易化解。
五、觉照在情绪中的作用
1.情绪不再升级
被看见的情绪较少失控。
2.行为变得更有选择
觉照带来停顿，停顿带来自由。
3.情绪自然完成过程
无需压制，也无需宣泄。
六、常见误区与提醒
1.觉照不是冷静表演
不是强装理性。
2.觉照不是情绪麻木
感受仍在，只是不中断清醒。
3.情绪强烈时觉照依然可能
无需等情绪变弱。
总结
在情绪中保持觉照，不是让情绪消失，而是不被情绪带走。当觉知持续在场，情绪自然完成它的流动，而心保持清明与自由。
Date: 11/07/2026 11/08/2026
Location: Star River Meditation Center
Teacher: Shuangshuang Chen
Sitting Meditation
How to Maintain Awareness Within Emotions
When emotions arise, people often either get lost in them or try to suppress, analyze, or escape.Practice does not begin after emotions disappear—it happens within emotion itself.Maintaining awareness in emotion means neither fighting emotion nor being driven by it.
1. Awareness Is Not About Removing Emotions
1.Emotions are not mistakes
They are natural responses to conditions.
2.Awareness does not aim to improve emotion
It does not manage content.
3.Awareness remains present during emotion
Even strong emotion can be known.
2. Why Awareness Is Lost in Emotion
1.Automatic identification
“I am angry” causes awareness to collapse into emotion.
2.Urgency to fix
Trying to resolve emotion strengthens mental activity.
3.Treating emotion as an enemy
Resistance creates inner conflict.
3. The Key Shift That Preserves Awareness
1.From story to sensation
Step out of narrative and return to bodily feeling.
2.Acknowledge what is happening
No commentary—simple recognition.
3.Observe movement
Emotion is not static;it changes.
4. Practical Ways to Stay Aware
1.Ground the body
Feel contact with the floor,breath, and weight.
2.Allow without acting out
Emotion exists,but does not command behavior.
3.Keep awareness gentle
Neither gripping nor drifting.
4.Give emotion space
More space means less pressure.
5. What Awareness Does Within Emotion
1.Prevents escalation
Seen emotions are less reactive.
2.Creates choice
A pause appears;freedom follows.
3.Lets emotion complete naturally
No suppression,no discharge.
6. Common Misunderstandings
1.Awareness is not emotional performance
It is not forced calm.
2.Awareness is not numbness
Feeling remains; clarity stays.
3.Strong emotion does not block awareness
Presence is always possible.
Conclusion
Maintaining awareness within emotion does not remove emotion—it removes entanglement.When awareness stays present,emotion moves and resolves naturally,while the mind remains clear and free.
