為什麼壞事會發生在好人身上？

Inhale and I breathe in your pain; exhale may you be free of your suffering.

Inhale and I breathe in my pain; exhale may I be free of suffering.

Inhale and I breathe in the pain of this world; exhale may everyone in this world who suffers this pain be free of this suffering.

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That was a tonglen meditation that my supervisor taught me. In some cases, after all that could be said and done was already said and done, all we could do, patients and therapists alike, was to sit and breathe and beg for mercy.

Yesterday was such a tough day at the center with my new clients. I can still feel something vibrating inside of me. Such sadness. Such despair. Such pain.
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Inhale and I breathe in your pain; exhale may you be free of your suffering.

Inhale and I breathe in my pain; exhale may I be free of suffering.

Inhale and I breathe in the pain of this world; exhale may everyone in this world who suffers this pain be free of this suffering.

(More on Tonglen Meditation:
以下是貝瑪．卓瓏指導的施受法(Tonglen)：把施受法當做正式的禪修練習，有四個步驟：
1.將心安住在開放和寧靜之中一、二秒。這種狀態就是傳統所稱的閃出勝義菩提心（慈悲），或是一瞬間開放於無盡的虛空和清明。

2.開始施受法的內容。吸入酷熱、黑暗、沉重的幽閉恐怖感；呼出清涼、明亮和輕鬆的新鮮感。吸入時用身上所有的毛孔完全吸入，呼出時用身上所有的毛孔完全放射出去，一直持續到與你的出入息完全融合為止。

3.用痛苦的情境來練習。傳統而言，從你所關心和最希望幫助的人，開始練習施受法。不過就像我所說的，如果這樣行不通，你可以為你現在所感到的痛苦練習施受法，同時為其他那些受同樣痛苦的人而修。例如，你覺得力不從心時，你為自己和其他相同處境的人吸入這種力不從心的感覺；然後依你的任何願望呼出信心、美滿或解脫。

4.把吸入、呼出都變長。如果你為你所愛的人修施受法，你可以將你的愛延伸到其他有相同情形的人。

培養慈悲心就像任何技術一樣，不斷的練習是很重要的。做這個練習的好處是實際體驗達賴喇嘛施受慈悲的感覺－－稱之為「慈悲心的彩排」，可以使我們更有能力在現實世界的「戰鬥」中表現慈悲。

吸氣時，承擔一切眾生的痛苦。
呼氣時，治療世人的疾厄。)