“It did not really matter what we expected from life, but rather what life expected from us. We needed to stop asking about the meaning of life, and instead to think of ourselves as those who were being questioned by life—daily and hourly. Our answer must consist, not in talk and meditation, but in right action and in right conduct. Life ultimately means taking the responsibility to find the right answer to its problems and to fulfill the tasks which it constantly sets for each individual.” 

― Viktor E. Frankl, Man’s Search for Meaning

我很清楚自己在昨天被所看到的新闻改变了,昨晚今早都在想同一个问题:我如何打破以往对于新闻关注的循环。以往是两周陷入新闻里,现实生活照顾不好,两周以后burn out,我再将眼睛调开不再去看。

如同Victor Frank说的一样,我想昨日的新闻,或许是what life expected from我们这一代人collectively. Our answer must consist, not in talk and meditation, but in right action and right conduct。

然而交出答卷的时间线可能会拉得很长很长,在这漫长的岁月里,我们要如何能做到关注新闻,做力所能及的参与却不完全burn out。我们要如何确保till we meet again的时候,我们不是仅仅剩下一个空壳,内里只有愤怒和苦楚。

这是我之前国会山暴乱之后搜寻的一些资料和自己的一些想法,主要是为了给自己一个简要的起始指南。也分享给大家,请勿转出长毛象。

1. 每个人都必须要去面对这个现实,没有一个人有完整的答案,我们每个人都有拼图的一小部分。我能贡献的是什么呢,最后我的切入点是从自己的character strengths里找到的,spirituality。我也非常期待看到,大家运用自己的长处。

2. Taking a sit is taking a stand。在这个漫长的参与过程中,self care是保持内心平和的重要方式。一些我自己的self care:每天早上冥想45分钟,写三页morning page(很好的自我宣泄但又不会给任何人带来痛苦)情绪上来的话,用shaking & dancing发泄出去。需要练习的是,在危机出现的时候,及时回到自己的身体里,做grounding exercise,与朋友一起观察,我们的情绪出现在身体的何处,按时吃饭睡觉健身。

头两点的来源

National Trauma–Now What? | Jon Kabat-Zinn Special  https://www.happyscribe.com/public/ten-percent-happier-with-dan-harris/313-national-trauma-now-what-jon-kabat-zinn-special-edition

A Wise and Counterintuitive Way to Meditate in a Crisis | Lama Rod Owens https://www.happyscribe.com/public/ten-percent-happier-with-dan-harris/314-a-wise-and-counterintuitive-way-to-meditate-in-a-crisis-lama-rod-owens

3. Engaged Buddhism 入世佛教的14条准则

新版更详细 https://plumvillage.org/mindfulness-practice/the-14-mindfulness-trainings/

旧版更简约 https://www.thewayofmeditation.com.au/14-principles-engaged-buddhism

principle 2 “Do not think the knowledge you presently possess is changeless, absolute truth. Avoid being narrow-minded and bound to present views”

说实话我这两年的社会观点改变了很多,我应该为以前自己怀疑过bbc的报道感到羞耻吗?我可能不这样想。我一时的想法不等同于我整个人,我的想法现在改变了。我就按照新的想法去生活去参与。我希望已经醒悟过来的大家,不要为以前的想法自苦。

principle 3 “Do not force others, including children, by any means whatsoever, to adopt your views, whether by authority, threat, money, propaganda, or even education. However, through compassionate dialogue, help others renounce fanaticism and narrowness”

如果我们醒悟过来的人,观点不完全一致,也是非常正常的。与其彼此指责想到的不够全面,或者做得不够多,也许我们应该更多地跟醒悟了50%的人去沟通。

这一点也与一个播客重叠 How to Call People In (Instead of Calling Them Out) | Loretta Ross https://www.happyscribe.com/public/ten-percent-happier-with-dan-harris/316-how-to-call-people-in-instead-of-calling-them-out-loretta-ross

principle 6 “Do not maintain anger or hatred. Learn to penetrate and transform them when they are still seeds in your consciousness. As soon as they arise, turn your attention to your breath in order to see and understand the nature of your hatred.”

这个可能是我觉得非常重要的一条吧,虽然愤怒会让我们意识到有什么是不对的。但实际去改变的时候,停留在愤怒里,还是转换到一个更mindful的状态,做出来的事情效果可能是不一样的。我相信是内在的平和是可以改变外在的,这一点上我还有想看的书:the inner work of social justice。

4. Buddhism & Social Change 佛教与社会改变

建立community 

分清楚compassion和empathy,empathy是让被别人的情绪分享进来,很容易产生burn out。compassion是一种更积极的情绪,希望对方的状态有所改变。这一点是有一个更具体的视频,我还没看完 https://youtu.be/FVpdon6YErY

Non attachment 要去做事,要去参与,但是不能期待一个一定的结果

Focus on the positive 不要看太多新闻,这是dwell on the beliefs and actions of the foolish。我们做事情是从愤怒状态出发,还是从爱与信心的角度出发

Focus on the goal 长远看来事情一定都是时时刻刻在改变的,没有完美的结局。但是我们的目标,是减少人们的苦痛,减少贪欲等等。

推荐这一个youtube频道,频道主有哲学博士,讲日常非宗教性佛教也是简明清晰。

5. Learned helpless myth 习得性无助的“谎言”

https://ppc.sas.upenn.edu/sites/default/files/learnedhelplessnessat50.pdf

“Passivity in response to shock is not learned. It is the default, unlearned response to prolonged aversive events and it is mediated by the serotonergic activity of the dorsal raphe nucleus, which in turn inhibits escape. This passivity can be overcome by learning control, with the activity of the medial prefrontal cortex, which subserves the detection of control leading to the automatic inhibition of the dorsal raphe nucleus.”

大家都很清楚习得性无助的实验吧,如果动物意识到自己做什么都没有用,结果不会改变,那这个认知会让它们放弃逃跑的行为。

然而50年后,当年发文的作者,又发了一篇paper,链接在上面,表示他们got it backwards。不逃跑,是对于长期负面事件的自然反应,而不是学到的。这个不逃跑,可以通过学习控制,来克服。

如果我们发现身边人对于社会是passive的,不要怪他们,这是正常的反应。相反我们应该,鼓励自己和他人的自主控制,从小事开始一点点参与,一点点建立agency。

6. How to read the news mindfully 如何mindfully读新闻

Reading the News Mindfully

读新闻是,比起听新闻或者看新闻,来得要容易注意到身体里的情绪。

7. More materials:

The inner work of racial https://www.goodreads.com/book/show/44490676-the-inner-work-of-racial-justice

Plum Village, The Diamond Cutting Through Fear 也是social justice相关的Dharma Talk,我看了一半还没看完