封面

拉里·克兰（Larry Crane）在这本新书中所教授的是一个人类行为学领域的重大突破。它让人可以清除自己的一切“我不行”并

将之转变为“我行”。我将此书强烈推荐给那些想要跨越自身障碍，轻而易举变得丰盛的人。

——约翰·L·凯梅尼博士（Dr. John L. Kemeny）

爱因斯坦的同事

The new work that Larry Crane is teaching is a major breakthrough in the field of human behavior. One can eliminate all of their 'I can'ts'

and transform them into 'I can's.' 1 highly recommend it to anyone who wants to overcome their limitations and become abundant with ease.

Dr. John L. Kemeny,

Albert Einstein Associate

丰盛之书

The Abundance Book劳伦斯·克兰与莱斯特·利文森著

by Lawrence Crane and Lester Levenson

通往富裕、健康与幸福的简单途径

拥有一切的实用方法

The Easy Way to Riches, Health and Happiness

A Practical Way to Have it All

如果你的心不能给你带来平和与宁静，那么它也不太可能带来任何其他的东西。

献给一个人所能拥有的最好的朋友，那个擦亮我蒙蔽的双眼让我看到真相的，亲爱的莱斯特。

爱你的，拉里。

If a mind

cannot

achieve peace

and quiet

it is unlikely

to achieve

anything else.

Dedicated to the best friend

anyone ever had.

The man who opened my eyes

to the truth - dear Lester.

With Love,

Larry

目录

CONTENTS序言——约翰·L·凯梅尼 FOREWORD by Dr. John L. Kemeny这本书将如何帮助你 HOW THIS BOOK WILL HELP YOU作者注：释放法的诞生 AUTHOR'S NOTE: HOW THE RELEASE TECHNIQUE WAS BORN引言：我们开始吧 INTRODUCTION: WE BEGIN

1、释放法和它在我们生活各方面的深远影响THE RELEASE TECHNIQUE AND ITS PROFOUND EFFECTS ON EVERY ASPECT OF OUR LIFE

2、充分利用这个课程GETTING THE MOST OUT OF THE COURSE

3、让我们钻研地更深一些LET'S DELVE DEEPER

4、释放的方法THE METHOD OF RELEASING

5、倾倒消极消除抗拒DUMPING NEGATIVITY AND LETTING GO OF RESISTANCE

6、接纳的关键——想要越多即越匮乏THE KEYS TO EMPOWERMENT - WANTING EQUALS LACKING

7、邪恶的怪圈与失控的路线THE VICIOUS CIRCLE and THE UNSTUCK ROAD MAP

8、情绪——如何控制它们EMOTIONS - HOW TO MASTER THEM

9、引起感受的根本原因THE ROOT CAUSE OF ALL FEELINGS

10、 经济上的丰盛——对金钱的贪爱与嗔恨

FINANCIAL ABUNDANCE - ATTACHMENTS AND AVERSIONS TO MONEY

11、 如何处理对任一对象的贪爱与嗔恨

HOW TO DO ATTACHMENTS & AVERSIONS ON ANY SUBJECT

12、 不再自我否定

LETTING GO OF BEATING YOURSELF UP

13、 运用释放法来促进身体健康

USING THE TECHNIQUE FOR IMPROVING YOUR HEALTH

14、 释放与人际关系·释放与两性关系

RELEASING AND RELATIONSHIPS -- RELEASING AND SEXUAL RELATIONS

15、 责任感

RESPONSIBILITY

16、 头脑及其运作方法

THE MIND AND HOW IT WORKS

17、 如何让你自己摆脱忧虑

HOW TO RID YOURSELF OF WORRY

18、 如何通过释放达成目标

HOW TO ACHIEVE GOALS BY RELEASING

19、 展现

DEMONSTRATION

20、 傲慢——如何让它不再阻挡我们通向丰盛的道路

PRIDE - HOW TO STOP IT FROM KEEPING US FROM ABUNDANCE

21、 练习清单

THE CHECKBOOK EXERCISE

22、 愧疚以及丢掉愧疚的方法

GUILT AND HOW TO DUMP IT

23、 坚持与放手

HOLDING ON AND LETTING GO

24、 满足以及如何永远拥有满足

SATISFACTION AND HOW TO HAVE IT ALL THE TIME

25、 清算过去的人际关系

CLEARING UP PAST RELATIONSHIPS

26、 明确目标直到拥有一切

STRENGTHENING YOUR INTENTION TO HAVE IT ALL

27、 充分利用释放

GETTING THE MOST FROM YOUR RELEASING

28、 特别的释放方法

SPECIAL RELEASING PROCESSES

29、 结论

CONCLUSION

工作清单

To Do List

序言

Forward约翰·L·凯梅尼博士，爱因斯坦的同事

By Or. John L. Kemeny, Albert Einstein Associate

我已经 86岁了。我曾经做过科学研究员、外科医生，还有哥伦比亚大学医学院和 UCLA（加州大学洛杉矶分校）心理压力中心的精神病学教授。我也曾经为财富 500强公司做过 60多年的私人咨询师。我年轻的时候曾与爱因斯坦共事。

1977年，我遇见了一位发现了行为科学史上具有深远影响的重大突破的物理学家，他的名字是莱斯特·利文森。他使潜意识摆脱了束缚并且设计了一个简单的方法来摆脱任何层面上的消极性。这个方法就是圣多纳释

放法。莱斯特·利文森与拉里·克兰向我介绍了并传授了这种方法。20多年来，我都在自己身上成功地实践着它。

拉里·克兰的新课程是对于帮助更多的人使用释放法来说，是很重要的一步。通过参与和实践释放法，你

将会达到某种波澜不惊，不受任何人事物干扰的境界，某种让你消除所有“我不行”并将之替换为“我行”的

境界。为了从此法中获得最大收益，我建议你体验式地参与其中并严格按照书中的逐步练习与指导进行。希望

你能拥有一次非凡而喜悦的体验。

I am 86 years old and I have been a research scientist, a surgeon, and a professor of psychiatry at Columbia UniversityMedical School and at UCLA University Stress Center. I have also been a private consultant to Fortune 500 companiesfor over 60 years. I worked with Albert Einstein in my formative years.

In 1977, I met a physicist named Lester Levenson who discovered a profound breakthrough in the history of behavioralscience. He liberated the subconscious mind and designed a simple method: How to get rid of negativity at any level.The method is called "The RELEASE® Technique". Lester Levenson and Larry Crane introduced me to and taught methis technique. I have practiced it for over 20 years myself successfully.

The new work that Larry Crane is teaching is a major step in facilitating the application of the Technique. Byparticipating and experiencing this method, you will reach a place where nothing and no one will ever bother you again.A place where you can eliminate all your“I can'ts” and replace them with “I can's”. In order to get the full benefitof this course, I recommend that you participate experientially and follow the step-by-step exercises and instructions inthis book exactly. I wish you a remarkable and joyful experience.

这本书将如何帮助你

HOW THIS BOOKWILL HELP YOU

圣多纳释放法是能显著提高你生活质量与效益的强有力的、独特的、也是非常实用的工具。这个自我探究

的创新方法能够帮助你体验到任何你认为你人生中应当持有的东西，如更多的金钱、更好的人际关系、更健康

的身体、层层推进的成功事业、或者对于意义及目标的全新认知。

这听上去似乎意味着很多要做的事，不过我们向你担保，不会的。圣多纳释放法是一种会完全改造你的生

活的方法，但是它运用起来也并不难。这种革新的、独创的系统已经经过了国内多所高等院校的主要医生与研

究人员们的科学验证。不过，它实际上是以一些世界上最古老而珍贵的秘密为基础的。

The Release® Technique (Releasing) is a powerful, unique and yet very practical tool that can significantly improve thequality and effectiveness of your life. This innovative method of self-inquiry can assist you in experiencing whateveryou believe your life should hold: more money, better relationships, physical well-being, improved career success or arenewed sense of meaning and purpose.

This may sound like a lot to promise, but we assure you it is not. The Release Technique is a life-transforming techniqueand yet it is easy to use. It is an innovative, original system that has been scientifically tested by leading doctors andresearchers at some of the best universities in the country, and yet it is based on some of the world's most ancient andtreasured secrets.

圣多纳释放法已由哈佛大学、哥伦比亚大学和纽约州立大学的研究学者所证实。来自哈佛的大卫·麦克利

兰博士（Dr. David McClelland）和来自纽约州立大学的理查德·戴维森博士（Dr. Richard Davidson）发现，释放法因其简便性、高效性、不含可疑概念以及立竿见影的效果而在同类方法中脱颖而出，无与伦比。

这些研究同样揭示了运用这一方法的个体出现了心率和舒张压的显著下降。至于效果是否能长期保持，整

体研究表明在训练后的几个月内，在促进并保持压力下降方面。释放法都是有效的。

The Technique has been scientifically verified by Harvard, Columbia and State University of New York researchers.Researchers Dr. David McClelland of Harvard University and Dr. Richard Davidson of the State University of NewYork have found that "The Release Technique stands out far beyond the rest for its simplicity, efficiency, absence ofquestionable concepts and rapidity of results."

These studies also revealed that individuals using the technique show significant reduction in heart rate and diastolicblood pressure. With respect to short- versus long-term gain, the overall findings suggest that it is effective in promotingand maintaining stress reduction months after the training.

爱因斯坦共事者的研究

Researched by Albert Einstein Associate

在职精神病医师，约翰·L·凯梅尼，医学博士，爱因斯坦前同事，说道，我研究了拉里的释放法。那是一个很使我受益并获得启发的经历。它给人以鲜活的能量、主动性、以及全新的见解。我全心全意向任何想要

改善自己生活的人推荐这一方法。

直到不久前，圣多纳释放法只是通过私人授课向少数人传播。然而，经过多年实验，我们已经找到了新的

方法，将其通过不同的形式更有效地介绍出去。所以我们现在邀请您参与到生命中真正非凡且令人充满力量的

经历，即自我探索与自我掌控的旅程中来。

Practicing psychiatrist, John L. Kemeny, M.D. and a former associate of Albert Einstein, said "I studied Larry'sReleasing Technique. It was an enriching and enlightening experience. It provided new energy, spontaneity and freshinsights. I wholeheartedly recommend this program to anyone interested in improving their life."

Until recently, The Release Technique was only available to a small number of people through private classes. However,after years of experimentation we have found new ways to effectively introduce it in different forms. So we can nowinvite you to participate in one of life's truly remarkable and empowering adventures--the journey of self-inquiry andself-mastery.

如何确定你花在学习并运用释放法上的时间能够让你在生活中创造出你一直渴望着的那种变化呢？答案很

简单，释放法不仅仅是一套概念与理论的组合，它更是一种实用的技术。你即使是今天才开始使用它，也能在

生活中造成重要的直接后果。

圣多纳释放法如此之有效，是因为它作为导致变化的原始工具直接作用于你本人。它并不干涉结果，而是

应对原因。它不会给你一套策略，确保能够改变外部环境。当然，它也不会给你操纵别人改变其行为的建议，

不管做得多巧妙。相反的，它的原理就像著名心理学家荣格（Carl Jung）的一条可靠而实际的建议，即“如果外界出了什么差错，我内心也必然不是太平的。所以，如果我是明智的，我一定先从我自己开始修正。”

How can you be sure that the time you spend learning and using this technique will allow you to create the kinds ofchanges you desire in your life? The answer is Simple. The Release Technique is not just a set of ideas and theories. It ispractical technology that you can begin working with today to produce direct and measurable results in your life.

The Release Technique is so effective because it works directly on you as the primary instrument of change. It does notdeal with effects. It deals with cause. It does not promise you strategies that will change the outside environment. And itcertainly does not suggest that you use manipulation, no matter how subtly, to change someone else's behavior. Instead,it echoes the very sound and practical suggestion of noted psychologist Carl Jung, who said "If things go wrong in theworld, something is wrong in me. Therefore, if I am sensible, I shall but myself right first."

你的痛苦究竟是你身边的人事物造成的，还是你对他们的反应导致的呢？

内在变化的副产品即是发生在外在环境的大量显而易见的变化。能量会吸引相似的能量，所以一旦你改变

了自己的内在，外界的人与环境也会相应改变。这些变化是有形并且可以立刻证明的。就像莱斯特·利文森以

他那科学而平易近人的方式反复提到的那样，“不要相信任何我说的话，去证实它们就行了。”

Is it the things going on around you that are causing distress; or is it your reaction to them?

The byproduct of this internal change though is a massively noticeable change of the outside environment. Energy begetslike energy--once you change your inner being people and circumstances change accordingly. These changes are tangibleand instantly provable. As Lester Levenson said repeatedly in his scientifically pragmatic way: "Don't believe anything Isay, take it for checking."

作者注

AUTHOR'S NOTE“得到爱的唯一方法是给出爱，因为我们所给出的最终会回到自己身上。”——莱斯特·利文森

"The only method of receiving love is to give love, because what we give out must come back."--Lester Levenson

关于莱斯特·利文森和释放法的诞生

ABOUT LESTER LEVENSON AND HOW

THE RELEASE TECHNIQUE WAS BORN

1909年 7月 19日，莱斯特·利文森诞生于一个美国新泽西州伊丽莎白市的犹太移民家庭。他从小在父母和三个姐姐的宠爱中长大。然而他的主导性格特点是羞涩。他很沉默内向，经常思考着人生的意义。他的父母

并不完全信教，不过他的两对祖父母都是非常虔诚的犹太教徒。莱斯特 21岁时，他挚爱的父母去世了。他拒绝为死者祈祷，“那能让他们起死回生吗？如果能，我就说”，他如是说道。从此，怀着这种挑战的心态，他离

开了上帝。

令人惊讶的是，莱斯特轻而易举地升入大学，成为物理学家、工程师，最终经商成功成为一名白手起家的

百万富翁。然而，在他无数骄人成绩之下，他的内心一直有一种固有的躁动，一种似乎主宰了他生活的焦虑与

压力。

Lester Levenson was born in Elizabeth, New Jersey, on July 19, 1909, to Jewish emigrant parents. He grew up muchloved, doted on by his parents and three sisters. Yet his predominant characteristic was shyness. He was extremelywithdrawn and introspective, constantly wondering what this life was about. His parents were not really religious but hisgrandfathers on both sides were holy people, rabbis. Lester was 21 when his beloved mother and father died. He refusedto say the prayer for the dead. "Will that bring them back? If it does, I'll say it." Then defiantly he turned away from God.Lester sailed through school and college with astonishing ease, becoming a physicist, an engineer, a successfulbusinessman and a self-made millionaire. Yet despite all his achievements there was an innate turmoil in his heart, ananxiety and stress that seemed to rule his life.

1952年，莱斯特 42岁，他的心脏病第二次严重发作。那个时候还没有心脏搭桥手术或移植，所以当他从急救室被推出来的时候，医生告诉他，“莱斯特，我们非常遗憾地通知您，您只有两个，最多三个，星期可活

了，我们已经尽力了。所以我们想请您回家。”

于是莱斯特回家了。

他非常害怕死亡，不过他跟自己说，“你还在呼吸呐，莱斯特，还有机会呢。”然后他坐下，开始不眠不

休地思考。他一直被认为是个聪明人，永远名列前茅，在那个根本就没什么奖学金的年代他都能获得罗格斯大

学的四年全额奖学金。但是他又跟自己说，“莱斯特，你真蠢真蠢真蠢！所有那些累积的学识，所有那些才智

都带你到了什么地步呀！看！你现在就是个死人啊！如果你还发现不了是什么挡在求生之路上，无法消灭它，

你就真的死路一条了！”

In 1952, at the age of 42, Lester had his second massive heart attack. In those days, they did not have bypass surgery orheart transplants and so when he came out of the emergency room, the doctors told him, "Lester, we're sorry to tell you,but you have two weeks to live, three at the most, and we can't do anything for you. So we're sending you home."

So Lester went home.

He was extremely fearful of dying, but he said to himself, "You're still breathing, Lester; there is still a chance." Then hesat down and began thinking around-the-clock. He had always been considered a brilliant man. Always on the honor roll.The recipient of a four-year scholarship to Rutgers University back in the days when few scholarships were handed out.But he said to himself, "Lester, you are stupid, stupid, stupid! All this accumulated knowledge, all this intellect hasgotten you to the place that you're a dead man! And if you don't uncover what's in the way, eliminate it, you're going todie!"

作为一个物理学家，莱斯特知道他得重新开始，将往事一笔勾销，然后从零开始。所以他开始检视自己的

生命。他注意到，每次他因为极度想要什么东西时就会生病，那种强烈的想要的感受才是他痛苦的真正来源。

他想要爱，想要钱，想要事情改变。每次他体会着那种“想要”，他就会产生某种不舒服的感受，但是他将其

归咎于疾病。然后他发现，无论何时，当他只是付出，只是爱，而不是想要什么时，他并不会生病。所以他问

自己，“那么，如果我能够摆脱所有的非爱的感受，我会好转吗？”他考虑了这个问题并发现了一件令那时的

他吃惊不已的事。

他发现，他感到最幸福的时候就是爱着的时候，那种幸福感与其说来源于“被别人爱”，还不如说是来自

“爱着别人”。

Being a physicist, he knew he had to go back to the drawing board, wipe the slate clean, and start from point zero. So hestarted to examine his life. He noticed that each time he was ill he was wanting something and that the intense wantingfeelings were what was actually making him miserable. He wanted love, he wanted money, he wanted to change thingsand every time he looked at that wanting, he had an uncomfortable feeling that he traced back to his illness. Then henoticed that whenever he was giving and loving and wasn't wanting anything, he was not ill. So, he asked himself, "Well,if I could get rid of all my non-loving feelings, would I get better?" He thought about this question and uncoveredsomething that was startling to him at the time.

He noticed that when he was loving he was happiest. That happiness equated to being loving rather than being loved.

那就是一个出发点。莱斯特问自己，他是否可以用这个方法治愈自己的病痛。所以他开始将自己所有的想

法与感受向那个方向上进行联结，从“想要被爱”到“爱着”。他检视了自己所有的人际关系并释放了所有过

去留下来的非爱感受。在此过程中，他又有了另一个惊人的发现：他看到，他想要改变整个世界的愿望，即是

他所有疾病的根源，也正是这愿望让他被这世界所奴役。他决定通过卸下潜意识里观念与压力的负担和为生命

中所发生的一切负责来扭转这一切。此时，他发现所谓的“限制”，不过是我们人类头脑里的一条观念而已，

一条不难舍弃的观念。他认识到上帝就在我们心中，我们都是不受限制的无限存在。这种认识让他幸福了许

多，他感到更加自由，更加轻盈，并且对幸福有了一个更加完整的感受。

后来，他说，我们拥有神的能力却活得像个白痴。

That was a starting point. He asked himself if he could cure his illnesses this way. So, he began connecting all of histhoughts and feelings in that direction--from that of "wanting to be loved", to that of "loving". He examined all hisrelationships and he let go of all of his non-loving feelings from the past. In that process he made another shockingdiscovery: He saw that he wanted to change the entire world and that was the cause of all his ailments, making him aslave to this world. He decided to reverse that by actually unloading the subconscious concepts and pressures and bytaking responsibility for everything happening in his life. At this point he discovered that limitations were only conceptsin our minds and can easily be dropped. He realized that God is within us all, that we are infinite beings with nolimitations. With that realization, he became happier: freer, lighter and with an overall sense of well-being.

Later on he would say: "We are all gods acting like goddamned fools."

好几个月过去了，莱斯特仍好好地活着。他几乎不睡觉，吃得也很少，继续致力于自我开发。他修补了自

己的肉体。所有的痛苦都消失了，他发现他达到了那种不受悲伤阴影影响的快乐，他成功治愈了自己。

此外，莱斯特解密了心智的奥秘：头脑是如何运作的，人对此怎么做，怎么修正它。如何矫正一个人的思

想，如何捋出一份头脑内的清单，将不需要的东西统统删除。

莱斯特是个非常慷慨的人。他将自己的余生花在了帮助别人发现他自己早已解锁的秘密上。1994年，莱斯特去世了，享年 84岁——在医生断定他只有两三个星期可活后他又活了 42年！在他去世之前，嘱咐我继续他未竟的事业。

Months went by and Lester still wasn't dead. He hardly went to sleep, he ate a little bit, and he continued to work onhimself. He corrected his physical body. All of his miseries dropped away and he found himself in a place in which hewas happy all the time, without sorrow. He totally cured himself.

More than that, Lester unlocked the science of the mind: How the mind works, what to do about it and how to correct it.How to correct your thinking. How to call up the menu of your mind, take a look at this menu and eliminate what youdon't want.

Lester was a giving person--one thousand percent! He spent the remainder of his life helping others discover this secretthat he had unlocked for himself. He passed on in 1994 at the age of 84--42 years after being told he had two to threeweeks to live!

And before he died, he asked me to continue his work.

拉里·克兰 Larry Crane2002年 6月 June 2002

引言我们开始吧

INTRODUCTIONWE BEGIN

“不要相信任何我说的话，自己通过在生活中获得财富、快乐、幸福和健康来证明它。”——莱斯特·利文森

"You should not believe anything we say, but prove it out for yourself by having great wealth, happiness, well-beingand health in your life." --Lester Levenson

我是拉里·克兰，我再次向你介绍丰盛课程。丰盛并不只意味着金钱方面，还包括健康、财富等生活中的

方方面面——在每件事上的丰盛。我会引导你运用一系列不可思议且深入浅出的技巧来你消除人生中阻挡在通

往真正意义上的丰盛的道路上的任何障碍。在我看来这无疑是人类历史上最神奇的发现。

My name is Larry Crane and I welcome you to the Abundance Course. Abundance does not just mean money: It meanshealth, it means wealth, it means everything in life--an abundance of everything. I will be guiding you through a series ofincredible techniques-very simple, very profound--that will allow you to eliminate anything that stands in the way ofhaving total abundance in your life. It is easily in my opinion the most amazing discovery in the history of mankind.

丹尼尔·高曼（Daniel Goleman）所著的《EQ》（Emotional Intelligence）近来占据了纽约时报畅销书排行榜的第一位。那本书的前提就是，在预见你在生活中能达到何等的成功与满足的方面，情商比智商重要得多。

实际上，那本书重新定义了聪敏与高效。

高曼（Goleman）在他的书中定义了五种组成人情商的关键能力。以下是对这些能力的总结以及它们是如何与丰盛课程和圣多纳释放法相联系的。

The book EMOTIONAL INTELLIGENCE by Daniel Goleman recently spent time as the #1 bestseller on the New YorkTimes list. The premise of the book is that our emotional intelligence is much more important in predicting our level ofsuccess and satisfaction in life than our I.Q. In fact, the book has redefined what it means to be smart and effective in life.

In his book, Goleman defines five critical skills that make up emotional intelligence. The following is a summation ofthese skills and how they relate to the Abundance Course and the skill of releasing.

1、 了解自己的情绪

自我意识——能时刻意识到自己当下产生的感受——是情商的重点。能实时监控自己的感受对于提高

心理洞察力和自我认识能力是十分重要的。书中的此部分课程是为了帮助人更好地察觉自己时时刻刻的感

受而设计的。课程里也有专门的训练，提供读者一份情绪的地图与有效工具，帮助他们察觉并解决情绪问

题。新的调查表明，察觉自己的情绪能够帮助我们更好地做决定，并且让我们的判断少受不恰当的情绪反

应的困扰。此课程专门设置了帮助读者消除可能使其做出令自己后悔的决定的不恰当的情绪反应的过程。

1. Knowing one's emotions. Self-awareness--recognizing a feeling as it happens--is the keystone of emotionalintelligence. The ability to monitor what we are feeling moment to moment is crucial to psychological insight andself-understanding. The course is designed to help you gain better awareness of what you are feeling moment tomoment. There are also specific exercises in the course that will give you a roadmap to your emotions and effectivetools to deal with them. New research is discovering that being aware of our emotions helps us to make betterdecisions and inappropriate emotional responses cloud our judgment. The course includes specific processes thatwill help you to eliminate the inappropriate emotional responses that cause you to make decisions that you later

regret.

2、 管理自己的情绪

操控自己的情绪，使它们变得恰如其分。圣多纳释放法在这方面远远超过情绪管理的是，它给你了一

个利器去释放或消除令你痛苦并受限的情绪和压力，让它们不再阻碍你表现出最好的样子并且从人生中不

可避免的挫折与挑战中东山再起。它同样告诉你如何去移除那些过去的精神创伤与失望的阴影遗留下来的

情感负担与思维定势。

2. Managing emotions. Handling feelings so they are appropriate. "The RELEASE Technique" goes beyond managingyour emotions by giving you a powerful tool to let go of or eliminate the painful and limiting emotions and stress thatprevent you from performing at your best and being able to bounce back from life's inevitable setbacks and challenges.It also will show you how to eliminate the emotional baggage and patterns that stem from the traumas anddisappointments of the past.

3、 自我激励

为了某个目的而整理情绪对于集中注意力、自我激励、掌握情况和创作都是至关重要的。情绪的自我

控制——延迟满足与截杀冲动——是取得每一种成就的基础。而激活“流畅模式”的能力则确保了各种杰

出的表现。在我们的基础课程中读者将学习到让他们可以轻而易举消灭拦在实现梦想道路上的情感阻塞的

工具。在你轰掉那些尖叫着“我不行！我不知道怎么去做！我不值得这么好的！我应付不来！”的那些障

碍后，你会发现你内心有一种与生俱来的“我行”的感觉，自然而然地把你投向更大的成功。我们那些不

恰当的情绪会导致一些冲动的行为，但是一旦你将它们释放，则会更容易坚持自己的目标。那些已经出师

的学员反馈说，坚持使用这个方法会带来在“流畅模式”下的更大成功。此部分课程也特别设置了帮助您

实现所有心中渴望的环节。

3. Motivating oneself. Marshaling emotions in service to a goal is essential for paying attention, for self-motivations andmastery and for creativity. Emotional self-control --delaying gratification and stifling impulsiveness—underliesaccomplishment of every sort. And being able to get into the "flow" state enables outstanding performance of all kinds.The tools you will learn in our basic course will show you how to easily eliminate the blocking feelings that preventyou from achieving what you want in life. As you eliminate the feelings that say, "I can't! I don't know how! I don'tdeserve it! I can't handle it!" you uncover your innate sense of "I can" that naturally catapults you to greater success.Our inappropriate emotions cause us to act impulsively. As you let them go, you find it easier to stick with your goals.Graduates report that consistent use of the method results in greater access to the "flow" state. The course will alsoshow you specific processes designed to help you achieve all you desire.

4、 感知其他人的情绪

移情作用是人类最基本的能力之一。当你使用书中技巧的时候，你不仅将更好地觉察自己的情绪，也

能更好得感知其他人的情绪，然后按照他们所需要和希望的来调整自己的状态。

4. Recognizing emotions in others. Empathy is the fundamental people skill. As you use the technique, you will not onlybecome more aware of your own emotions, you will be able to recognize the emotions of others and attune yourself totheir needs and wants.

5、 处理人际关系

从很大一部分上来说，处理人际关系的艺术就是控制他人情绪的技巧和能力。当你通过释放法卸下了

自己的情感负担并增长了同理心后，你将自身与其他人联系的能力也会自然而然地提高。当你了解到你就

是自己情绪的主人时，你凭直觉就知道如何引领他人主导自己的情绪。此外，在你运用释放法放掉自己的

情感负担后，人们会更喜欢与你联系，给你任何你想要的。

5. Handling relationships. The art of relationship is, in a large part, skill in managing emotions in others. As you let go ofyour own emotional baggage and increase your empathy by releasing, you naturally develop an ability to relate betterto others. As you learn that you are a master of your emotions, you intuitively know how to guide others toward theirown emotional mastery. Also, as you use "The RELEASE Technique" and let go of your own emotional baggage,people will enjoy relating to you and giving you what you want.

现在，我来谈谈我自己吧。我生于纽约布朗克斯区，长于一个穷人家庭。尽管我们还没有穷到吃不上饭的

程度，但是我那时认为富人住高层而穷人住地下室——我家就住在地下室里。作为一个年轻的男孩，我有很多

很多要做的事，我非常积极上进。我勤奋读书，从纽约大学读到伦纳德北路斯特恩商学院。当我 1957年大学毕业时，我父亲说如果我能每周挣 100美元就非常了不起了。我注意到我的一些毕业的朋友都开始走向成功并挣大钱了，所以我跟我自己说，“我和他们一样聪明，他们能做到的我也能做到。”所以我开始向人生和商场发

起了猛烈的进攻，就像“从我的路上滚开，我要得到我想要的，不然我就干掉你”一样。于是那时我成功攀上

了人生的小小巅峰。

在那个时候我结了婚，有了一对双胞胎儿子，但是根本不能挤出时间和他们相处。我从广告业发家，很快

就成为了雷姆科玩具（Remco Toys）的广告营销总监。在辉煌的几年过后，我开始了自己的商函业务——Telehouse有限公司，是业内第一家在电视上销售记录包裹的公司，在短期内取得了巨大的成功，百万美元滚滚而来。我与第一个妻子离婚并娶了另一个非常漂亮的女人。我在曼哈顿买了一幢十个房间的双层豪华公寓。我

拥有了高级轿车与私人飞机，将生意做到了全世界并挣了好几百万美元。然而我依旧非常痛苦！

Now, let me tell you about myself. I was born in the Bronx. I grew up in a poor family. We never missed a meal, but Ithought the rich man lived on the top floor and the poor man lived in the basement. And we lived in the basement. As ayoung boy, I had many, many jobs; I was very aggressive. I worked hard, put myself through New York University, TheLeonard Stern School of Business, and when I graduated college in 1957, my father told me if I could make $100 a week,it would be a terrific accomplishment. I noticed some of my friends who graduated started to be successful and weremaking lots of money, so I said to myself, "I'm just as smart as they are. I can do that, too." So I went about life andbusiness in a very aggressive way, like "Get outta my way--I'II take what I want--I'm gonna have what I want or I'llknock you down." And in time, I climbed my way to the top.

During that period I got married and had twin sons but never made any time for them. I started in the advertisingbusiness and quickly became the advertising and marketing director of Remco Toys. After a few very successful years, Istarted my own direct mail business, Telehouse, Inc., which was the first of its kind to sell record packages on television.The company quickly became very successful. We started to make millions of dollars. I divorced my first wife andmarried a beautiful, beautiful woman. I bought a ten-room duplex penthouse in Manhattan. I had the limousines, theplanes--I had businesses all over the world making multi-millions. Yet, I was absolutely miserable!

这令我感到十分困惑。某天晚上我在回到我那位于曼哈顿的十居室豪华公寓时，读了时代杂志上我的专访

的门房问候了我，他说，“克兰先生，您能住在我这栋楼里真是我好大的荣幸啊！为您领路我很愉快！”那是

周五晚九点，我记得我从电梯里出来时是如此地纠结痛苦，以至于走过了头，走到了露台上，我花了两个小时

思考是否要跳下去一了百了。那一天是我人生中第二重要的日子（第一重要的是跟随莱斯特学习释放法那

天）。但是那个周五的晚上，我同样审视了自己的人生。我问自己到底在这个世界上做什么，我人生的意义是

什么。结果是我自己既不知道自己在地球上做着什么样的事，也找不到人生中除了挣钱之外的意义。我是如此

专注于挣钱以至于我都不允许自己去享用自己挣来的钱。这是件很令人困惑的事。那一晚，我决定去寻求一个

答案。毕竟，我变得如此悲催是根本没有理由的：我有百万资产、美丽的妻子、非凡的遍布全球的生意、媒体

的注意等等。但是我竟然还是如此痛苦！我对嗑药和酗酒没有任何兴趣。那些东西对我没有任何吸引力——感

谢上帝我没有走上不归路。既然我还不想就这样跳下去结束自己的生命，我最好还是去为它寻找一个答案。

那个时候，我还不是很能接受精神病学的书籍，我对超觉静坐或瑜伽的态度也并不开放。那些天我十分封

闭但还是不愿意结束自己的生命。所以我寻找答案的心也越发坚决，尽管我不知道那答案会是什么。那时我的

妻子劝我去参加什么新世纪课程，我去了，我参加了好几个，想要结束我的痛苦，但是我还是找不到答案。我

试了又试，就是找不到我想要的那个答案。我想要的，不过是脱离我的苦难。我发现我是如此的愤怒，如此的

恐惧，我发现自己的行为是毁灭性的，而且不是很明智，但我也不知道该怎么办。我参加了那么多课程，没有

一个告诉我该怎么做。我变得越来越泄气。我又参加了很多其他的课程，仍然没有任何效果。

It was quite confusing to me. One night I came home to my fabulous tenroom Manhattan penthouse apartment. Timemagazine had written an article about me, and the doorman greeted me with, "Mr. Crane, what an honor to have you inmy building. For me to take you up to your penthouse is my pleasure." This was a Friday night around 9 p.m. and Iremember getting out of the elevator and being so unhappy and so miserable that I actually walked over to the terraceand for about two hours I contemplated jumping--ending it all. I call this the second greatest day of my life! (The first:learning "The RELEASE Technique" from Lester.) But that Friday evening I, too, examined my life. I asked myselfwhat am I doing on the planet? What is life about? I observed that I did not know what I was doing on Earth, but for melife was only about making money. I was so focused on money that I did not even allow myself to spend much, enjoymuch or do much with it. That was confusing. I decided that evening to find an answer. After all, I had no reason to bemiserable: I had millions of dollars, a beautiful wife, a fabulous business, businesses all over the world, media attention,and so on and so forth. Still, I was miserable. I was not interested in drugs or drinking. These things had no appeal to meand thank God I never turned in that direction. Since I was not willing to jump and end it, I needed to find an answer.

At the time, I was not receptive to psychiatric work. I was not open to transcendental meditation or yoga. I was prettyclosed in those days and yet I wasn't willing to jump. So I became determined to find an answer. What that answer was, Idid not know. My wife at the time talked me into some New Age courses, which I took, but I still found no answer aftertaking a number of them and trying to put an end to my unhappiness. I tried and tried, but I did not have the answer that Iwanted. All I really wanted was to get out of my misery. I discovered I was angry. I discovered I had fear. I discovered Iwas doing things that were destructive and not quite intelligent behavior, yet I didn't know what to do about it. None ofthe courses showed me what to do about it. I just became more and more frustrated. I then took some additional courses,but still to no avail.

1976年的一天，有个人来我的办公室推销一份邮购商品。我办公室的墙上有一些关于心灵成长或自我约束的有趣格言，那常常会引发一场关于我正在深入研究的东西和我正在寻找的答案的对话。那个推销员向我提起

了“圣多纳释放法”。那真是深深引起了我的共鸣，于是我决定周末就去参加相关的课程。就在那个周末，我

见到了莱斯特·利文森，那个我有幸与之相知 22年的良师益友。我几乎每天都给他打电话，有时候一天打好几次。我与他游遍全国，深深为他的清晰明净、镇定自若和慷慨大方所折服。他同样是一位百万富翁，不过他看

上去并不为此费太多心血。事实上，在我们刚结识的时候，他说“人们不应该相信我说的任何话。”

所以我在此向每一位阅读此书的读者声明：不要相信我说的任何话，只要去证实它就好了。

Then one day, in 1976, a man came into my office to sell me a mail order item. I had some interesting spiritual or self-discipline quotations on my office wall which often opened up a conversation of what I was into and the answers I wasseeking. This salesman told me about "The RELEASE Technique". It really resonated with me, so I decided to take thecourse that very weekend. That same weekend, I met a man called Lester Levenson, my mentor, my teacher, who I wasfortunate enough to know for twenty-two years. I spoke to him almost every day, many times during the day. I took tripswith him around the country and was quite fascinated by his clarity, his calmness and his givingness. He, too, was amulti-millionaire, but didn't seem to work hard at all. In fact, early in our relationship he said, "One should never believea word I say."

And I say that to all those reading this book: "Don't believe a word I say, but take it for checking."

这些是莱斯特告诉我的，去证实它。因为我告诉你的每一件事都是可证实的，如果你抓住机会自己去检验

它，证明它。我会谈到一些你认为太“出格”的事，不过如果你想办法去证实，你会像我一样发现自己的真

相。

没有人能通过别人的传授得到真相，他们必须自己去认识。一位教师能够给出的是方向，只有小学生才会

全盘接受。所有的真相都是可以证实的。不要接受任何口耳相传的消息。人必须要为自己证实一切。

These are the words that Lester told me. Take it for checking. Everything that I'm going to present to you is provable ifyou take a chance and prove it and demonstrate it yourself. I will discuss some things you may consider "far out," but ifyou take it for checking, you'll discover your own truth as I did.

No one can be taught truth, each must realize truth by himself. A teacher can give direction and the pupil may take it. Alltruth is provable. Accept nothing on hearsay. Each must prove everything for himself.

莱斯特告诉我的第一件事就是，世界上压根儿没有病菌这种东西。哇！那真是个爆炸性宣言啊，因为那几

天我正好得了感冒，打电话的时候还抽抽搭搭地。我什么病都有，溃疡啊偏头痛什么的。我曾经每天多次扯着

嗓子大喊，所以得心脏病真是迟早的事儿。我有着符合上述状态的所有疾病，包括玫瑰热、花粉病，以及任何

人类已知的过敏症。所以我决定用释放法来对付这些疾病。

然后，某天莱斯特告诉我，努力工作并非最终手段。我说“啥？”那时我已经每周工作 7天，每天工作 16个小时了。我挣了很多钱，但是非常不开心，而且对此非常困惑。莱斯特说，“如果努力工作跟挣钱有半点关

系的话，那挖沟的大叔岂不是应该很有钱？”嗯，从某种角度来看是有道理的。那人应该怎么做呢？他向我展

示了一些特别的技巧并给我留了一些释放法作业自己完成。莱斯特也将释放法戏称为“坐业”，因为你只要坐

在家里，释放限定性的想法与感受，好事就会发生。这可真是个激进的主意，不过既然我对莱斯特本人有信

心，而且我已经证明了释放法在治病方面的成效，我决定怀着对公司的关心试一试。于是我甚至取得了更大的

成功。我发现用这些简单的方法我能变得更富有、更成功、更开心、更健康、更聪明、工作得更轻松，并且在

生命中轻松简单地拥有丰盛。

The first thing Lester told me was: "There is no such thing as a germ." Wow! That was a tremendous statement becausein those days I'd catch colds by just talking on the phone with a sniffler. I had it all: ulcers, migraine headaches. I used toscream at the top of my lungs ten times a day (a sure candidate for a heart attack), and I had all the illnesses to go alongwith that state, including rose fever, hay fever, and every allergy known to man. So I decided to use "The RELEASETechnique" on those very illnesses.

Then one day Lester informed that working was not the ultimate thing to do. I said: "What?"(At the time, I was workingseven days a week, sixteen hours a day. I was making lots of money, but I was very unhappy and very confused about it.)He said, "If hard work had anything to do with making money, a ditch digger should be rich!" Well, that kind of madesense, but what then should one do? He showed me some special techniques and gave me some "releasing" assignmentsto do by myself. Lester called this his "Butt" system: You sit at home on your butt and just by letting go of your limitingthoughts and feelings, great things happen. That was a radical idea, but since I had confidence in Lester and I had provedto myself that the Release Technique had worked on my illnesses, I decided to try it with regard to my company. I foundeven greater success. I discovered by using these simple techniques that I could get richer, more successful, happier,healthier, wiser, work easier, and have abundance in my life with ease and simplicity.

我将要展示给你的只是如何去做，非常简单，人人都能做。我们甚至将这个课程教给了 5岁的孩子们，然后他们也运用得很好。为什么？因为我们人类有那种释放的本能。在接下来的篇章里，我将告诉你如何去做。

首先，我们围绕着这个话题先随便聊聊。也许我会讨论一些让你感到不那么舒服的事，不过如果你释放完、搞

清楚自己状况之后就会明白我的指导有多明确。再次声明：“不要相信我说的任何话——去证实它们就好

了。”从经验中学习是最佳方式。

我会带你体验莱斯特让我体验过的每一个经历。这个方法会让你拥有无限的丰盛，你的工作会变得更简单

更智能，疾病会消失无踪，人际关系会向好的方面发展，你生活的每一方面都会有提升。而这一切是如此简

单。所以——放松吧，坐好，我们继续。

What I am about to show you is just how to do that yourself. It is easy. It is possible and anybody can do it. We haveeven taught this course to 5-year-olds and they use it successfully. Why? Because we all have a natural ability to let go.In the following pages, I am going to show you just how to do it. First, we are going to kind of walk around a little bit.Perhaps I will discuss something that might feel a little uncomfortable to you, but if you release and check it out, youwill see the clarity of my illustration. Once again, "Don't believe a word I'm saying--take it for checking." Experience isthe best way to learn.

I will guide you through this experience and give you everything that Lester gave me. By using this technique, you willhave unlimited abundance, you will work easier and smarter, illnesses will disappear, relationships will get better.Everything in your world will just improve. It's that simple. So relax, sit back and we will continue.

现在，让我们谈谈人们都在追求什么，每个人在追寻什么，以及如何获得。

每个人都在寻求“没有悲伤的纯粹快乐”，或者内心的平和，不过多数人在他们的外在世界寻找它。他们

希望能在某个人、某个东西上发现它，希望通过挣大钱或者夺大权来获得它，希望通过拥有巨额财产来拥有

它。不幸的是，那样是永远不可能找到内心的平和的。验证一下，想一想某个位居高位的大人物，或身价万千

的大富翁，他们有多幸福？有多满足？他们的内心真的平和吗？

Now let's talk about what people are looking for--what everyone is looking for--and how to get it.

Everyone is looking for "happiness with no sorrow" or peace of mind, but most people are looking for this outsidethemselves. They are looking for it in someone, in some thing, in making money, being a big shot, having possessions.Unfortunately, it is impossible to find peace of mind that way. Take it for checking. Take a look at somebody who ispowerful, who is monetarily successful. How happy are they? How satisfied are they? Do they really have peace of mind?

我们再看那些尝试从人际关系中获得幸福与宁静的人们。亲密关系能够带来内心的平和吗？验证一下，你

自己是否拥有没有悲伤的纯粹快乐，内心的平和，而你又是在何处寻找它们。你是否在一个并不快乐、或者说

相比之下不太快乐的人身上寻找？为了寻找宁静与幸福，你必须从心开始。通过释放你的限制，你会发现原来

你早已是无限的了，你可以做任何你想做的事。只要你放下一切限制性的想法。

内心的平和意味着一个平静而不是躁动的内心。这就是为什么只有少数人能找到它。我们从外界寻找内心

的平和，但是唯一能找到内心平和的地方就是平静的内心。一个人的内心越平静，他就会越强大。这就是我们

要探索的。你会学到如何自己去完成这一切。

Let's take a look at those individuals who are trying to get happiness and peace of mind from a relationship. Does thatrelationship give peace of mind? Take a check and see if you have happiness with no sorrow, peace of mind, and whereyou are looking for it. Are you seeking it in a person who is unhappy or relatively unhappy? You must go inside yourselfin order to find peace of mind and happiness. By unloading your limitations, you will discover that you are alreadyunlimited and you can do anything you want. Just unload your limiting thoughts.

Peace of mind means a quiet mind, not a noisy mind. That is why only a few of us ever find it. We are looking for peaceof mind outside ourselves and peace of mind can only be acquired by having a quiet mind. The more one quiets his orher mind, the more powerful one becomes. That is what we are going to explore. You will learn how to accomplish thisyourself.

迄今为止，圣多纳释放法只是在少数小团体中口耳相传。已经有大概 40000人习得了这一方法。在莱斯特教给我他那著名的“坐业”（坐着释放就能得到所想要的方法），那个检验自我潜意识，捋出自我潜意识清单

并逐个突破的方法后，我开始教授释放法。这方法不需要做分析，我也不会激励你或者用巧妙的口号煽动你。

我不会告诉你释放具体是如何完成的，也不会仅仅带你从莱斯特带我走的路过一遍。记住，你如果要从中受

益，就得亲身体验！

如果你只是理性地读这本书，你不会从中获得很多。然而，如果你真的去做了这些联系并体验释放的过

程，你会发现人类历史上最不可思议的、惊天动地的宝藏，即一个解锁潜意识，调出心智清单，检视并破除你

所不想要的方法。它是如此含义隽永却平易近人。再次说明，不需要做分析。这个方法不需要你去分析过往的

负面经历。毕竟，如果我手指里扎了一根小刺，我真心不关心我从哪里扎到的、如何扎到的、它有多大、什么

颜色、或者谁把它扎向我等诸如此类的问题。我只是想尽快用镊子拔出来。释放法就能做到如此简便易行。

Until recently, The Release Technique was only available to people by word of mouth and in small groups. About fortythousand people have learned this technique. I started teaching this course after Lester taught me his famous "Butt"system, the method of sitting on one's butt and getting everything one wants by simply "releasing." A way of examiningone's subconscious mind, calling up the menu of the subconscious mind and knocking it out. In no way is this analytical.I am not going to motivate you nor will I pump you with wonderful slogans. I will merely show you how releasing isdone and gently guide you through it the same way Lester taught me. Remember, YOU must experience it in order tobenefit from it.

If you read this material intellectually, you will not get much out of it. However, if you actually do the exercises andexperience releasing, you will discover the most amazing, earth-shattering treasure in the history of mankind: A way tounlock your subconscious mind, call up the menu of your mind, examine what you don't want and knock it out--totallyeliminate it. It is that simple, yet that profound! Once again, analysis is unnecessary. This method does not requireanalyzing past negative experiences. After all, if I have a splinter in my finger, I really don't care how I got it, why I gotit, how big it is, what color it is or who gave it to me. I simply want to take tweezers and pull it out! The ReleaseTechnique allows you this Simplicity.

第一章 释放法和它在我们生活各方面的深远影响

CHAPTER ONETHE RELEASE TECHNIQUE

And its profound effects on every aspect of life

释放法独一无二的特征

Unique Features of The Release Technique

1、 释放法是唯一能够确保你从根源上消除压力的方法。与那些试着去控制、逃避、或者对抗压力

的症状与效果的方法截然相反的是，释放法让你去感受压力。

2、 释放法让人自我增能，帮助人自立自强，而不是让人对咨询师、训练者、或者其他外在的权威

人士产生依赖。

3、 释放法随时随地都能发挥作用，在你生活或职场的方方面面。

4、 释放法的结果是随时间而增长的。消除压力的效果是累加的。你越是频繁地使用这个方法，你

创造行为上的积极变化以及应付困境的能力也就越强，事情也会变得更加容易。

1. The Release Technique is the only technique that enables you to eliminate stress at its source--as you feel it--asopposed to trying to manage, avoid or cope with the symptoms and effects of stress.

2. This technique is self-empowering and helps you to become self-sufficient by avoiding dependent relationships oncounselors, trainers or other outside authorities.

3. The Release Technique works anywhere, any time on any issue in your personal or professional life.

4. Results increase over time. The effect of eliminating stress is cumulative. The more you use this method the greateryour ability to make positive changes in behavior and to handle difficult situations with greater ease.

5、 这个令人兴奋而有所启发的课程将帮助你——

将自己从阻碍自己拥有生命中一切值得拥有的东西的恐惧中解放出来

让自己摆脱那些阻碍你的失败习惯，比如说拖延症

发现满足的真正内涵以及如何获取它

轻而易举地在任何你想要的时候感受到爱

学习如何去相信自己

不再忧虑重重，自欺欺人

从更高级的自我中接收答案，而不是被陈词滥调或苦思不得所折磨

不再自我否定

扫除岁月遗留下的困惑

拥有丰盛的健康、快乐、和财富

毫不费力地完全掌控自己的人生

5. This exciting enlightening course will help you:*Rid yourself of fear, which is holding you back from having everything in life.*Rid yourself of failure habits that hold you back in life, such as procrastination.

*Find out just what satisfaction is and how to get it.*Feel love any time you want it--with ease.*Learn how to trust yourself.*Rid yourself of worrying and spinning.*Access answers from your higher self, instead of being frustrated with old answers or no answers.*Rid yourself of the habit of beating yourself up.*Clear away the years of accumulated confusion.*Have abundant health, joy and riches.*Be in total control of your life with ease.

圣多纳释放法是独一无二的。它不是其他任何课程或方法的汇编或模仿。因此它不会重复任何训练课程或

个人成长培训中的过程。

如果你在进行的过程中遇到了困难，可以咨询释放法热线 818-385-0611，从周一到周五的上午 9点到下午5点（大西洋标准时间）在线。

The Release Technique is unique. It is not a compilation or takeoff on any other course or technique. Because of this itwill not duplicate any other training program or personal development work.

If you have any difficulty along the way, please feel free to call our releasing hot line at 818-385-0611, Monday throughFriday, 9am to 5pm, Pacific Standard Time.

多年来，我都在向财富 500强公司的高官们教授丰盛课程。我也私下里训练过不计其数的医生、精神病医师、体育或娱乐名人、推销员、管理者、以及家庭主妇放下所有的问题、有害情绪和所有形式的压力。我称之

为释放。

大卫·霍金斯博士（Dr. David Hawkins），众所周知的行为矫正分子精神病学之父，与诺贝尔奖得主莱纳斯·鲍林（Linus Pauling）合著了一本与此主题相关的课本，其中对圣多纳释放法进行了科学的研究。霍金斯博士表明，“释放法比目前市面上所有其他缓解对于压力的生理反应的方法都要有效。在我对各种各样减缓和觉

察压力的课程的研究中，释放法以其完全的简便、高效、无可疑观念和立竿见影的效果远远超出同类方法之

上，它简单又朴素的外表下隐藏着无穷的力量。

I have taught the Abundance Course to executives of Fortune 500 companies for years. I have personally trained doctors,psychiatrists, sports and entertainment celebrities, sales people, managers, and housewives in the art of letting go ofproblems, unwanted emotions and all forms of stress. I call it Releasing.

Dr. David Hawkins, known as the Father of Orthomolecular Psychiatry, who published a textbook on the subject withNobel Prize winner Linus Pauling, conducted scientific studies on The Release Technique. He states: "The ReleaseTechnique is more effective than the other approaches currently available to relieving the physiologic responses to stress.In my researches of all the various stress reduction and consciousness programs, The Release Technique stood out farand beyond the rest for its sheer simplicity, efficiency, absence of questionable concepts and rapidity of observableresults. Its simplicity is deceptive and almost disguises the real power of the technique."

简单来说，此法能够帮助你释放情感上的贪爱与嗔恨。运用这个方法能够证明千百年来那些哲人的观察结

果——贪爱与嗔恨是所有痛苦的根源。心智，及心智中的想法都是靠情绪驱动的。每一种情绪都是衍生于成千

上万条想法的累积。因为大多数人一生都在抑制和逃离自己的感受，而被压抑的能量会越积越多并通过身心痛

苦、功能障碍、情感病态和人际关系中的行为失调来寻求宣泄。累积的感受会引起疾病，也会阻滞生活各个领

域的成功。

以下将释放法的好处概述为这几个层次：

Simply stated, this technique releases emotional attachments and aversions. Use of the technique proves the observationmade by every sage for thousands of years: That attachments and aversions are the cause of all suffering on every level.The mind, with its thoughts, is driven by feelings. Each feeling is the cumulative derivative of many thousands ofthoughts. Because most people throughout their lives repress, suppress and seek to escape their feelings, the suppressedenergy accumulates and seeks expression through psychosomatic distress, bodily disorders, emotional illnesses anddisordered behavior in interpersonal relationships. The accumulated feelings can cause illness as well as blockingsuccess in all areas of life.

The benefits of The Release Technique can, therefore, be described on various levels.

身体上——被压抑的情感的释放能够减少多余能量进入身体的自主神经系统，不再阻塞人的经络系统（所

谓针灸经络系统，之后被人体运动机能学所证实）。因此，如果一个人经常做释放，他身体上或心理上的失调

会好转，长此以往最终会痊愈不再发作。也就是说，人体的病理化进程会得到一个综合的扭转，让身体回归到

最佳功能状态。

行为上——释放法会使焦虑和负面情绪大幅减少，所以人将不再需要借助毒品、酒精、娱乐或嗜睡来逃避

现实。因此，人会感到生命力、能量和幸福感的提升和方方面面高效而轻松的运转。

PhysicalThe release of the suppressed emotions results in decrease of the overflow of energy into the body's autonomic nervoussystem and unblocks the acupuncture energy system (the later can be demonstrated by kinesiology). Therefore, as aperson constantly releases, physical and psychosomatic disorders improve and frequently ultimately disappear altogether.There is a general reversal of pathologic processes in the body and a return to optimum functioning.

BehavioralBecause there is a progressive decrease of anxiety and negative emotions, there is less and less need for escapism viadrugs, alcohol, entertainment or excessive sleeping. Consequently, there is an increase in vitality, energy and sense ofwell-being and more efficient and effortless functioning in all areas.

人际关系——在负面情感得到释放后，正面积极的情感也会相应增加。所有人际关系上都会很快发生显而

易见的进步，因为你爱的能力增长了。与别人的冲突大大减少后，工作上也会表现更出色。有害障碍的消除能

够让事业的目标更容易达成，也会让因愧疚而生的自暴自弃行为日渐减少。你将减少对理性分析的依赖，更多

地跟随直觉去做。在此过程中，伴随着压抑着的消极情感阴影之下的人格成长发展的重新开始，你经常会发掘

出自己想都没想过但是以前早已拥有的创造力与心灵能力。依赖性的急剧缓解是十分重要的，因为依赖性是所

有人与人之间关系的痛苦之源，是在极端情况下会引发暴力或自杀行为的苦痛与煎熬的基础。侵略性和敌对行

为也会减少，变成对他人的接纳与爱意。

情感成长——圣多纳释放法最显而易见的效用是情感和心理成长的重新开始以及那些长期存在问题的解

决。体验释放法在扫除通往成功与满足的障碍方面强有力的效果会让人感到十分愉快和满意。不久我们就会发

现，那些我们曾傻乎乎地信以为真的限制、负面信念和许多其他的念头都仅仅是积攒起来的一堆消极感受而

已。当那种感受被放下后，思维模式就能够从“我不行”转化为“我行”。

从课程学员的报告来看，情感成长的速度与他们释放消极感受的连贯性有关，与年龄无关，从青少年到老

年人都从中受益，并无差别。那些被抑制的消极感受需要相应的能量来保持被深深淹没的状态。因此，当消极

感觉被释放走后，那些能量也可以用在更有建设性的地方。因此用于创造、成长、工作、以及经营人际关系的

可用能量会大大增加。这些活动的质量和乐趣也会相应提高。除非与他们作对的障碍能够被解决掉，大多数人

将因想方设法提高这些活动的质量而精疲力竭。

Interpersonal RelationshipsAs negative feelings are released, there is a progressive increase of positive feelings which results in quickly observableimprovement in all relationships, with the increase in the capacity to love. Conflicts with others decrease progressively,

so that job performance improves. The elimination of negative blocks allows vocational goals to be more easilyaccomplished, and self-sabotaging behavior based on guilt progressively diminishes. There is less and less dependenceon intellectualism and greater use of intuitive knowingness. There is often the uncovering of previously unsuspectedcreative and psychic abilities with the resumption of personality growth and development which in all people is thwartedby suppressed negative emotions. Of greater importance is the progressive diminution of dependency, that bane of allhuman relationships, which underlies so much pain and suffering up to and including violence and suicide as its ultimateexpression. There is also a diminution of aggressiveness and hostile behavior and its replacement with feelings ofacceptance and lovingness toward others.

Emotional GrowthThe most obvious and visible effect of releasing is a resumption of emotional and psychological growth and the solvingof problems which often have been of long standing. There is pleasure and satisfaction as one begins to experience thepowerful effects of releasing blocks to achievement and satisfaction. It is soon discovered that limitations, negativebeliefs and many thoughts that had naively been held to be true were all merely the accumulated negative feelings. Whenthe feeling is let go, the thought pattern changes from "I can't" to "I can."

The rate of emotional growth which graduates of the Course report is related to the consistency with which they releasetheir negative feelings. And there is no relationship to age. Students have ranged in age from the teens to the ninetieswith equal benefit. Repressed feelings require a counter energy to keep them submerged. As these feelings are released,that energy is now freed for constructive uses. There is, therefore, an increase in available energy for creativity, growth,work and interpersonal relationships. The quality and enjoyment of these activities increase. Most people are tooexhausted to bring really high quality into their experiences unless the negative programs opposing them have beenresolved.

解决问题——多数情况下，释放法在解决问题方面的成效是十分惊人的。理解此处涉及的步骤很重要，因

为它与世界上其他同类方法都大相径庭。你不仅要释放问题背后的根源性的感受，还要继续释放任何你可能会

有的、关于这个问题的感受。当你完完全全释放完后，就会发现答案已经在前方等着你了，根本无须再找。想

想吧，相较于大脑在解决问题时常常进行的那些冗长无效的尝试，这个方法是如此简便易行！大脑经常没完没

了又举棋不定，在一个个似是而非的答案中摸索。它无法确定的原因是找错了地方。

释放法在所有的决策方面也很有用。当你理清潜在的感受时，所作的决定也会更实事求是和明智。想一想

你过去做过的决定，你多少次改变了主意却因无法回头而留下遗憾？那是因为在你的决定后面盘旋着一种无可

名状的、有待释放的感受。然后，当决定被实施时，潜在的感受也会改变。于是，从新的感受来看，那个老的

决定并不是你真正想要的。这种悲剧发生得如此频繁，以至于好多人都开始害怕决策。

用释放法来解决问题总是能够很快起效果，即使是常年存在的顽症。为了弄清它到底有多快，不如自己试

验一下。找一些长期困扰你的问题，停止寻找答案，看看是什么潜在的感受导致了问题的产生。一旦你释放了

那个感受，问题的答案就会自动浮现出来。

Problem SolvingThe effectiveness of the method in problem solving often is quite astonishing. Understanding the process involved hereis very important because it is quite different than the world's other methods. When you are released on the feelingbehind the question, release on any other feelings that you might also be having about what seems to be the problem.When you are finally fully released, the answer will be there waiting for you. You won't have to look for it. Considerhow simple and easy this is compared to the mind's usual long drawn out inefficient attempts at problem solving. Usuallythe mind hunts and pecks endlessly, fumbling around with first this possible answer and then that one. The reason themind can't decide is because it is looking in the wrong place.

This use of the method is also very rewarding in all decision making. When you first clear out the underlying feelings,the decisions are more realistic and wise. Think of how often you have changed your mind and regretted past decisions.

That is because there was an unrecognized and unreleased feeling behind the decision. Then, when the action that wasdecided upon was taken, the underlying feeling shifts. Then, from the viewpoint of the new feeling space, the decisionturns out to be a decision that you really did not want. This happens with such regularity that most people develop a fearof decision making.

Problem solving using the releasing method can often be lightning quick with problems of long standing. To discoverhow fast it can work, try it for yourself. Take several problems of long standing and stop looking for answers. Look tosee what is the underlying feeling that produced the question in the first place. Once you let that go, the answer willpresent itself automatically.

目标制定与实现——1982年 8月的《脑心公报》（Brain/Mind Bulletin）上刊登了一篇关于这个话题的释放法论文，名为《急切的想要也许会阻拦得到》（Intense Wanting May Bar Getting）。其中写道，“想要改变某些事的想法正是最需要改变的基本障碍。渴望会使我们的匮乏感更强烈、需求感更强大。讽刺的是，这些感觉反

过来会让人看不清如何去实现自己所渴望的。释放法能够消除这一矛盾催生的压力。这一系统很明确地将火力

集中在释放因期望未被满足而产生的挫败感和紧张感上。”

生活方式——你会注意到许多你的活动，比如爱与恨，都是建立在恐惧、愤怒、愧疚、以及自尊自傲的基

础上的。当某一区域的它们被释放掉后，你会获得勇气。那时，你的生活也会发生真正的变化。或者，即使你

进行的活动没有发生改变，那结果也会因为新的动机而与以前不同。至少，你情感上所获得的东西会不一样，

你也许会感受到快乐，而不是令人痛苦的满足。你会发现你做事不再是因为你别无选择，而是因为自己喜欢。

你对能量的需求也会减少。

你会开心地发觉自己爱的能力意想不到地提升了。你做越多释放就会越充满爱心。你的生活会越来越有

爱，你享受与人们在一起做喜欢的事并且越来越爱他们。当这一切开始时，你的人生也就开始改变了。你会看

上去就像变了一个人，别人给你的回应也会不一样了。你是如此放松、快乐、充满吸引人的魅力。服务员和出

租车司机会突然神奇地变得专注而有礼貌，你会想，“什么好东西降临到世上了吗？”（是你降临到他们的生

活中了啊~）你越来越靠近你内在的力量中心，这些都是自动发生的。你现在正向对你有利的方向影响着每一个与你接触的人。爱是情感能量共振系统里最强有力的一环。为了爱，人们会不惜一切代价，会做出某些金钱不

足以诱惑出来的事。

Goal Setting and AchievementAn article about The Release Technique on this subject appeared in Brain/Mind Bulletin in August, 1982, entitled"Intense Wanting May Bar Getting." In it, the article stated: "Wanting to change something can be the primaryimpediment to change. Longing reinforces our sense of lack and strengthens feelings of neediness. Ironically, thesefeelings in turn prevent one from thinking clearly about how to achieve the desired outcome. The stress that results fromthis paradox may be released by a technique known as the Release Technique. This system concentrates specifically onreleasing the frustrations and tensions associated with unmet expectations."

LifestyleYou will notice that a lot of your activities, like your attachments and aversions, are based on fear and anger, guilt andpride. As these are released in any given area, you move up to courage. On that level, changes in your life begin to occur.Or, if you choose to continue the same activity, your motivation is different and therefore you will experience differentresults than you had been getting in the past. At the least, the emotional payoff will be different. Instead of grimsatisfaction, you may experience joy. You may find yourself doing the thing now because you love it rather than becauseyou have to. The energy requirement will certainly be much less.

One delightful discovery you will make is that your capacity for love is far beyond what you ever dreamt. The more yourelease the more loving you become. More and more of your life will be spent lovingly, doing things that you love to dowith people for whom you feel increasing love. As this happens, your life becomes transformed. You look different.People respond differently to you. You are relaxed and happy. People are attracted to you. Waitresses and cab drivers

suddenly, mysteriously become attentive and courteous and you will wonder "what's coming over this world, anyway?"(The answer to that one is "you are!") You are coming into your own power. It happens of its own. You are nowinfluencing everyone with whom you come into contact in a favorable way. Love is the most powerful of the emotionalenergy vibrations. For love, people will go to any length and do things which they would never do for any amount ofmoney.

简直有无数的例子可以说明当“我不行”被释放掉之后，一个人的人生会多迅速地扩展。另一方面，长期

存在的生活中的问题会突然解决，而这种剧烈的变化可能会快到令家人和朋友感觉不太适应。出于约束、恐

惧、内疚、或者某种责任感而做的事会被抛弃。更高层的意识会改变你对事物的看法，你的眼界会更加开放。

许多人们为之努力的东西突然间变得毫无意义。金钱、地位、声誉、权利、野心、竞争力、对安全感的需

要……都会一一消失，被更强大的动机所代替：爱、协作、满足、自由、创造性表达、意识拓展、理解，以及

精神觉醒。于是你会越来越借助直觉和感受，而不是逻辑推理与分析思考。阳刚之人会发现自己身上的阴柔，

反之亦然。僵化的模式为灵活圆滑让位。比起安全，探索发现变得更重要了。

颇为自相矛盾的是，在这个更高端的意识阶段，你将会认识到达成目标有多容易，不管是什么目标：关系

亲密、地位提高、财富日增、身体健康……生活像是自然而然地提高到了从前想都不敢想的层次。

There are literally thousands of examples that could be cited of the rapid expansions that take place in one's life when the“I can'ts” are released. On the other hand, life situations often of long standing may suddenly resolve themselves andthis shift of balance may upset friends and family members because of the shift of balance. Things that have been doneout of constriction, fear and guilt or a sense of duty may suddenly be thrown overboard. New levels of consciousnesschange perception and new horizons open up. Many motives which drive people may suddenly become meaningless.Money, position, prestige, power, ambition, competitiveness and the need for security may diminish, and are oftenreplaced by the motivations of love, cooperation, fulfillment, freedom, creative expression, expansion of consciousness,understanding and spiritual awareness. There tends to be more reliance on intuition and feelings than on thinking, reasonand logic. People who are very "yang" may discover their "yin" side and vice versa. Rigid patterns give way to flexibility.Safety becomes less important than discovery and exploration.

Paradoxically in this elevated state of consciousness, one experiences effortless attainment of any and all goals:relationships, position, money, health, and looks spontaneously improve to previously unimagined levels.

个人生活中找到了动力，运转前进取代了那些一潭死水止步不前的生活模式。

关于释放法的一个惊人发现就是重大的变化往往发生得很迅速。纠缠一生的模式可能突然就会消失了，存

在已久的舒服可能在几分钟、几小时、或者一天之内就被放下了。这种迅速的变化往往伴随着一种增强的幸福

感和活力。释放掉消极性之后，原本被消费于此的能量被节省下来，流向积极的态度、念头、和感受，因此个

人权力也会显著提高。你的念头会更加有效，做事会越来越事半功倍。通过消除怀疑、恐惧和束缚，你的意向

会变得更强有力，同时动力也因此而激活，那些以前看起来不可能实现的梦想都变成了可行的目标。

Personal lives pick up momentum, and movement replaces stuck-in-a-rut life patterns.One surprising observation about the releasing method is that major changes can take place very rapidly. Lifetimepatterns can suddenly disappear, long standing inhibitions can be let go of in a matter of minutes, hours, a day. Rapidchanges are accompanied by an increased feeling of well-being, as well as the appearance of aliveness. The energyreleased by the letting go of negativity now flows into positive attitudes, thoughts and feelings so that there is aprogressive increase of personal power. Thoughts are now more effective. More and more is accomplished with less andless effort. Intention is made powerful by the removal of doubts, fears and inhibitions and dynamic forces are there-forereleased so that what were once impossible dreams now become actualized goals.

心理学问题的革命——与心理疗法的比较

Resolution of Psychological Problems--Comparison with Psychotherapy

一般来说，释放法比任何一种心理疗法都要快，它也更能让人解放，更能刺激人的心灵觉醒与成长。然而

心理疗法更像是为了阐明底层模式而设计的。释放法很大程度上能够促进和加速心理疗法，提高心理疗法的目

标。心理疗法在理智层面更让人满意，一是因为它本质如此，二是因为它更关注行为背后的原因。然而，这也

成为了心理疗法的弱点。心理疗法过于注重建立理智病识感，而情感治疗的进程是缓慢、痛苦且被刻意回避

的。释放法无论何时关注的都是情感层面上的触发点，而不涉及理智。一旦情感上的触发点被释放后，理性逻

辑所追求的那个原因也将自己浮现出来。

释放法有某种多米诺骨牌效应，即一种消极感受的释放会引起其他消极感受背后的能量的流失，所以释放

法带来的好处是持续而全面的。例如，一个受过高等教育的成功人士大半辈子都受着强烈恐高症的折磨，同时

还遭受着许多问题的压迫。当他接触到释放法之后，他忙于释放关于生活中那些严重问题的感受与恐惧，而没

有专门去释放他终生的恐高症。当他不久后面临一个要站在屋顶上的情况时，他惊讶地发现那种恐惧已经减轻

许多了。他又惊又喜，人生中第一次爬上梯子以及站到摩天大楼的屋顶上感受这份新的自由，当然，他站了近

一个小时都没有感到丝毫不适。这件事说明了当一种恐惧被释放后，所有的恐惧都随之减弱了，无一例外。

In general, releasing is far more rapid than psychotherapy of any variety. It is also far more liberating and far morestimulating to growth of consciousness and awareness. Psychotherapy, however, is better designed to elucidateunderlying patterns. Releasing greatly facilitates and speeds up psychotherapy and it also raises its goals. Psychotherapyis also more gratifying intellectually because of its verbal nature and its focus on the "whys" behind behavior. However,that is also its weakness. Too often intellectual insight is all that is really achieved and the emotional working through isslow and often painful and avoided. Releasing is concerned with the emotional "what" from moment to moment and itdoes not involve intellect. The "why" becomes apparent of itself once the "what" has been released.

Releasing has a domino effect in that releasing on one negative feeling also releases the energy behind all other negativefeelings, so there is a constant across the board benefit. For instance, a successful educated man had a lifelong fear ofheights, an intense phobia. He had many pressing problems in his life so that after learning how to release he was verybusy with letting go of his feelings and fears about life problems and never got around to specifically releasing on hislife-long fear of heights. When he was later in a situation involving standing on a roof, he was amazed to discover thatthe fear had greatly lessened. He was amazed and delighted. To test his newfound freedom he first climbed up a ladderand he also got on the roof of a skyscraper for over an hour with no discomfort. This illustrates that as one fear isreleased all fear is diminished non-specifically.

释放法的目的是消灭所有煎熬和痛苦的根源。听上去确实有点激进有点惊人，不过事实上就是这样！从根

本上来说，所有的消极情感源于小我。当你释放了足够多的消极情感后，大我就会展现。当你成功将小我从自

我上分离出来的时候，它就会消散。苦难之源也会因此失去最重要的力量补给。

我们每个人都有那么一堆限制，其数量与我们积攒的消极情绪的多少直接相关。当这些情绪背后的压力被

释放后，那种消极感受也不会再出现。例如，如果你在某段时间内持续地释放恐惧，最终它将所剩无几，那么

此后你将很难，甚至几乎不大可能再感到恐惧了。想要再唤起它得需要日益增多的强烈刺激才行。最终，释放

了那么多恐惧的人只能再去努力寻找恐惧。愤怒也大大减弱，所以再激烈的挑衅也难以激起你的怒气。一个几

乎没有恐惧与愤怒的人首先就会随时感受到爱，并且体验到自己对生活中人与事、悲欢与离合的富有爱意的接

纳。

The goal of releasing is the elimination of the very source of all suffering and pain. This sounds radical and startling and,in fact, it is! Ultimately all negative feelings stem from the ego. When enough negative feelings have been released, yourtrue self is revealed. When the ego itself is released upon, the ego dissolves. The source of suffering, therefore, loses thevery essence of its power.

Each of us has a certain amount of limitations, directly related to the amount of negative feelings we have stored up.When the pressure behind these feelings has been released, that emotion no longer occurs. For instance, if fear is

constantly released for a period of time, eventually it runs out. It then becomes difficult or almost impossible to feelfurther fear. It takes progressively more and more stimuli to elicit it. Finally, a person who releases a great deal has todiligently search for fear. Anger also progressively diminishes so that even a major provocation fails to elicit anger. Aperson with little fear or anger primarily feels love all the time and experiences a loving acceptance of events and peopleand the vicissitudes of life.

释放法的目标是让你获得丰盛，以及一个不会被任何人和事扰动的境界，让你永远幸福，没有痛苦和悲

伤。心理疗法将某些水平的行为判定是健康的，但是从释放法的角度来看，这简直无法接受。比如，在心理疗

法看来，恐惧、愤怒和傲慢也许是可以接受的运行状态。不过，就像我们已经了解的一样，这些心态之下是固

有的破坏性，而它完全不是必需的，也可以轻而易举地通过释放法消除，从而让人变得丰盛。

我愿世界上每个人都能尽可能达到最高阶的状态，世界因此变成人人梦想中的天堂，在那里人们的生活美

满又顺利，每个人都尊敬并关爱别人。所有的不幸和疾病都逐渐消失。人们心中不再有破坏性的、关于战争的

想法，取而代之的是与之相反的爱、美、和快乐。

总而言之，我全部的愿望就是每个人都能充分了解我所了解的东西，所有的痛苦与不幸将因此终结。

The goal of releasing is to get to a place where you have abundance, where nothing and nobody can ever bother youagain. Then you will forever be happy with no pain or sorrow. Psychotherapy accepts levels of behavior as healthy that,from the viewpoint of releasing, is quite unacceptable. For instance, in psychotherapy, fear, anger and pride might beconsidered to be acceptable states of functioning, but as we have seen, the innate destructiveness behind those states isreally not necessary and they could more easily be eliminated by releasing--thus allowing one to become abundant.

My wish for everyone is that everyone attain the highest state possible so that here on earth we have that heaven thateveryone dreams of, where life is beautiful, life is easy and everyone has the greatest love and respect for everyone else.This would cause all misery to drop away, all sickness to disappear, all thoughts of war and destructiveness to beeliminated from our minds and, in place of it, just the opposite: love, beauty and joy.

To sum up, my overall wish is for everyone to fully know what I know so that all misery and unhappiness may be at anend.

向你展示如何获得丰盛很简单，因为你内心早就拥有获得丰盛的能力。记住，成千上万的人已经证明了这

一点。事实上，不久之前，所有我们帮助过的人都是通过口头宣传找到我们的，你能想象成千上万的人来找你

仅仅只是靠他人的口头宣传吗？在科学地证明过这套系统能在任何学习它的身上生效后，我唯一的愿望就是让

尽可能多的人接触到这个方法，学习如何顺利地获得丰盛。而你在成为许许多多为自己寻找丰盛的人中的一

个，欢迎加入！

It is easy to show you how to have abundance because the ability to have abundance is already there, in you. Remember,thousands of people have already proven this. In fact, until recently, all the people that we have helped have come to usthrough word of mouth. Can you imagine thousands of people coming to you by word of mouth only?

After scientifically proving that this system works for everyone who learns it, my only wish is to have as many people aspossible learn how to have abundance with ease. And you are about to join the thousands in having abundance foryourself. Welcome!

第二章、充分利用这个课程

CHAPTER TWOGETTING THEMOST FROM THE ABUNDANCE COURSE

研究圣多纳释放法的学者在成千上万学习者的事例中发现，唯一能够使释放法在短期产生巨大成效的方法

就是实践。在书中读到它只能从理性上吸引你，但是只有亲身体验才能让你迅速认识到这一实用方法的巨大优

势。

为什么呢？因为一大堆从理性上吸引人的材料是不会有什么作用的。为什么？因为纯理性的方法太慢了！

莱斯特发现了这一点。他一生中阅读了也学习了很多东西，不过关键时候一点用都没有。真正帮到他的是释放

法，他快速试用了此法并发掘运用了自身潜能。你也可以的！

Scientific researchers who have studied "The Release® Technique" found out through working with thousands of peoplethat the only effective way to create spectacular and instantaneous benefits is by actually DOING it. Reading about itwill certainly appeal to you intellectually but only by using it experientially will you quickly realize the huge advantageof this practical method.

Why? Because giving you a lot of intellectually appea ling materials won't help much at all. Why? Because theintellectual approach is way too slow. Lester found that out! He was widely read and had learned much in his life, butthat didn't help him when the chips were down. No, what helped him was when he discovered and used this ability. Andused it experientially. And quickly. And you can, too!

而且，这也应该能让你明白你以前尝试过的方法为什么没有起作用。一旦你试图从理性上去唤醒潜能，就

会将大量的时间花在试着分析意义上，如果真的可以做到的话。学习释放法，你将自己去发现、证明、和实践

它，然后当即开始使用它。

释放是你一定要体验的过程。你不用去可以学习释放，除非你真的按部就班地自己过一遍释放的过程。想

要从完全理性的方法理解如何去释放，只通过阅读了解它而不去亲身体验它就像学游泳不下水，只想靠理论解

决问题一样（或者是坐着读书学骑车，想从书里了解巧克力的味道却不亲口去尝一样）。你真的只需要去亲身

体验它，因为这是不可能靠理论解决的。这本书你要用一个特殊的方式来读。你需要成为一个参与者，为了感

受释放而认真做练习。在这之后，你就有能力创造你应得的不受任何限制的生活了。

Furthermore, this should be your clue as to why some things you may have tried before just didn't work. Anyoneattempting to recall this ability intellectually would spend decades trying to "make sense out of it," if it could be done atall. By using "The RELEASE® Technique", you will discover it, prove it, experience it for yourself, and begin to use iton the VERY FIRST DAY. Now.

Releasing is something you must experience. You won't learn to release unless you actually go through the re leasingprocess yourself in a step-by-step fashion. To try to intellectually understand how to release by simply reading about itinstead of doing it is the same as reading about swimming, but being unwilling to get into the water (or reading a bookon how to rid e a bicycle or trying to understand what chocolate tastes like, but being unwilling to eat it.) You SIMPLYMUST DO IT EXPERIENTIALLY, because it CANNOT be done intellectually. It must be read in a specia l way. Youwill need to become a participant and do the actual exercises in order to discover how it feels to release. After you do,you’ll have the ability to create the un limited life you deserve.

拥有了这本书就像拥有了一个随身携带的指导者，任何时候你想寻求帮助的话就翻到相应的部分。然后你

就只要坐在那里，轻轻松松地看着自己的束缚灰飞烟灭，多简单啊！期间，你会有机会处理掉那些对你很重要

的问题。在我带你，就像莱斯特带我，体验这过程时，你会对释放法有更加深入的了解。

别忘了，你的第一手经验才算数——你去学习它，体验它，而不是只听别人讲。然后你就能永远拥有它。

这是个令人兴奋的经验性学习过程。

Having this book in your possession is like having an instructor at your beck and call; anytime you want an instructor'shelp, just turn to a particular page. Just sit back and watch your limitations flyaway with minimal effort on your part--it'sthat simple. You'll have the opportunity to work on issues that are important to you and you’ll learn more about thetechnique as I guide you through the experience, just as Lester taught me.

Do not forget, your firsthand experience is what counts--Learn and experience it for yourself instead of being told aboutit--then it's yours forever. It's an exciting, experiential learning process.

想一想如果能摆脱所有的束缚，会发生什么事。如果你不再给自己设限，把自己从所有障碍性的束缚中解

放出来的话，你的生活将会如何变化。如果你摆脱了愧疚呢？摆脱了恐惧呢？摆脱了拖延症呢？摆脱了自我否

定呢？上述所有感受都可以被释放，释放法将确保这一点。这真的很简单，我只要求你跟随我的指导。我将像

莱斯特带领我一样轻柔地带领你体验整个过程，然后你将变得快乐、健康、富有、而且聪慧。

在此，我欢迎你进入人类历史上最为惊险、深刻、不可思议的旅程——丰盛课程。

Consider how it would be if you got rid of all your limitations. How would your life be if you had no limitations and yourid yourself of the limitations that are holding you back? If you got rid of your guilt? If you got rid of your fears? If yougot rid of procrastination? If you got rid of beating yourself up? Any of these feelings can be released and you will beable to do this using the Release Technique. It is that simple. All I ask you to do is follow the bouncing ball—Let meguide you through it gently just like Lester guided me through it and you will be happy and healthy and wealthy andwise.

So, I welcome you to the most adventurous, profound, incredible journey in the history of mankind. Welcome to theAbundance Course.

在读第三章之前，请你写下参加此课程的目的和意图，写出你想从此课程中得到什么（可以不止一条）。

使用后面附的表格。知道自己想要去向何方是非常重要的。就像在未知的领域驾驶而又没有地图一样，如果你

不知道自己的目的地，也就不可能到达。多数人对于前路是十分迷茫的，不知道要到哪里去。我们希望你弄清

楚自己的方向，花一点时间考虑你参与的目的是什么，并把它们写下来。（记得我说过你要参与么？就从此处

开始吧，停止阅读，写出你的目的和意图。）

为了最大限度地从丰盛课程中受益，请逐章阅读。按照出现的前后顺序做练习是很关键的。

就从拿起一支铅笔开始，在下一页写下你对此课程的意图和期待。

Before moving ahead to Chapter Three, please take a moment and write down your intentions for this course. Write whatyou hope to get out of this course (you can have more than one intention.) Use the following chart. It is very important toknow just where you are going. It is like driving in unknown territory without a map: If you do not know where you aregoing, you cannot expect to get there! Most of us are confused and not aware of where we are going. We want you to beclear about your direction. Take a few moments and think about what your intentions are. And write them down.(Remember me talking about your participation? This is where you implement it: stop reading, and give yourself the giftof writing out your intentions right now.)

In order to get the maximum benefit from this course, follow it chapter by chapter. It is important to do the exercises inthe exact order in which they are presented. Start by getting a pencil right now, and writing your intentions for the course

on the next page.

你对此课程的意图和期待（你想要获得什么）

WRITE YOUR INTENTIONS FOR THE COURSE

(What you hope to accomplish)

这是一个让你关注对你而言非常重要的问题的好机会。请将下面的表格视为一张“心愿清单”，写下你想

要改变或改善的事情，不管是私人生活方面还是事业方面的，生活中任何领域的都可以。你可以时不时地回头

查阅自己想要处理的问题。丰盛课程是你生命中许多美好变化的开端，所以让你的清单超越你自己的估计吧。

Here is an opportunity to focus on the issues that are most important to you. View this sheet as a "wish list" of whateveryou would like to change or improve in all areas of your life, both personally and professionally. You can refer back tothis list from time to time to find issues you would like to address. This course is the beginning of many positive changesin your life, so allow your list to far exceed what you think you can accomplish during the course.

私人生活方面：____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

事业方面：________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

第三章、让我们钻研地更深一些

CHAPTER THREELET'S DELVE DEEPER

爱不仅会带来全宇宙的力量，还会给你所有的欢愉和智慧。——莱斯特·利文森

Love will give not only all the power in the universe, it will give all the joy and all the knowledge--Lester Levenson

现在我们要开始学习如何释放、放下、并消除任何干扰我们的东西。

你脑海中常会产生一些好的不好的声音。问问自己，那是谁的声音呢？难道不是你自己的声音吗？

既然是你自己的声音，那肯定是你自己设定了它，因此你也完全有能力消除它。为什么你要忍受着那些会

把你逼疯的声音呢？晚上吃了一顿大餐，为什么之后不久你发现自己又站在冰箱前面大吃特吃呢？为什么你觉

得你必须责骂某人，即使你知道那会给你自己带来大麻烦？为什么你开车的时候变得如此焦躁，以至于开始追

逐前面那辆车子？谁说我们必须要做那些事？

Now we will begin to explore how to release, let go and eliminate whatever is bothering us.

The sound or voice that plays in your head? Sometimes it plays a nice sound and, sometimes, not such a nice sound. Askyourself, "Whose voice is it?" Is it not your voice?

Since it is your voice, you must have programmed it. Therefore, you ought to be able to erase it. Why should you have tolisten to something that drives you crazy? After eating a big meal, why should you find yourself moments later stand ingin front of a refrigerator eating again? Why should you feel like you have to "tell somebody off" when you know it isgoing to cause you big problems? Why should you get so agitated driving that you start chasing the car in front of you?Who said we have to do these things?

不幸的是，情感统治着我们。有种说法，世间万恶都始于病态的情感。我们的反应越激烈，问题也就越严

重。所以让我们探索如何消除脑海中那些负面的想法和感受（那些声音）吧。

我们肩膀之上的所谓的“头”，其实只是一种纪录-回放装置。它唯一的功能就是纪录和回放发生在我们身上的一切事。如果你要求它想出挣百万美元的方法，它会回溯你所知的关于挣百万美元的事。如果你向它询问

自己的健康状况，它会马上回放你以前多年来收集的关于健康的信息。不幸的是，这一装置也会回放那些预置

的声音与想法，即使是在你不想听到它们的时候，即使那会干扰你的注意力、睡眠、以及内心的平和！

Unfortunately, emotions run us. There is a saying: "What's going around in the world is emotional sickness." It is whenwe become reactive that problems usually begin for us. So let us explore how to erase these negative thoughts and feelings (the "voices") that play in our head.

The unit that sits on our shoulders called the "head" is simply a recording and playback unit. Its only job is to record andplay back whatever happens to us. If you should ask it to think about how to make a million dollars, it is going to playback everything you know about making a million dollars. If you ask it about your health situation, it is going toinstantaneously play back all of the previous information you have collected over the years on health . Unfortunately,this unit also plays back other pre-recorded sounds and thoughts when you do not want to hear them, interfering withyour concentration, sleep and peace of mind!

对付感受的四个方法

FOUR WAYS OF HANDLING A FEELING一般来说，世界上已知的处理感受的方法有三种：压抑（隐藏）、表达（宣泄）、以及逃避（敷衍）。

我们在此向你提供第四种选择，那就是圣多纳释放法，让你释放感受并解放负面能量。

In general, the world knows of three ways of handling a feeling. These ways are to suppress (hide) the feeling, express(vent) the fee ling, or try to escape (cope) from the feeling or situation.

We teach a fourth option for handling a feeling. This is "The RELEASE® Technique", which allows you to "let go" ofthe feeling to discharge any negative energy.

1、 压抑（隐藏）

这是你处理感受最常见也是最有害的手段。压制感受会造成压抑的能量或压力越积越高，最终会导致

你不自觉地做出你并不想要或在头脑清醒时不会去做的行为。压抑感受最终会对身心健康造成伤害的。

2、 表达（宣泄）

表达是将感受倾注在行动上，某些时候会给你短期的解脱感。然而，这仅仅是短期内缓解了感受之上

的压力，而没有真正将感受消除。对于我们发泄的对象来说，发泄当然并不是令人愉快的。而且许多时候

当我们为自己的行为感到愧疚时痛苦还会进一步加深。

1. SUPPRESS (Hide)This is the most common and most harmful thing you can do with feelings. Pushing feelings down causes a build-up ofrepressed energy (stress), which eventually drives you to behave automatically in ways you don't like and wouldn'tchoose if you weren't being driven by the feelings. Suppressed feelings eventually take their toll on emotional andphysical health.

2. EXPRESS (Vent)Expressing puts the feeling into action and sometimes gives you a short term feeling of relief. However, it does noteliminate the feeling but simply relieves the pressure of it for the time being. Expressing is often unpleasant for theperson toward whom we express our feelings and it sometimes causes further distress when we feel guilty for havingdone so.

3、 逃避（敷衍）

我们打开电视、走进影院、吸烟、鬼混、听音乐、或者喝酒等等，只要能远离那些让我们不安的感受

就好。不过感受并不会因此消失，它们还在哪里，只不过下移了一层，在你自己都无法发觉的地方危害着

你。

4、 释放

这个方法让你放下的是感受本身。这是处理感受的最健康也是最好的方法。每次你运用这一方法，你

就清除了一点压抑的负面能量。这个方法让你渐渐释放感受背后的压抑能量，直到最终所有压抑能量都被

清除了，你就会更解脱、更镇定。随着时间的前进，你自然会变得自由又从容，头脑也更清楚。你的目的

和方向会更加积极有建设性，导致更好的决策和生产力的增长。

3. ESCAPE (Cope)We turn on the TV, go to a movie, smoke, go out, play music, or have a drink, etc.--anything to get away from thatunsettling feeling. But it doesn't go away--it's still there. It just goes underground, taking its toll on you even thoughyou're not aware of it.

4. RELEASE

This technique allows you to let go of the feeling itself. It is the healthiest and best way to handle a feeling. Each timeyou use the technique, you eliminate a bit of the repressed negative energy. It is a way of gradually discharging thesuppressed energy of the feeling until eventually all the suppressed energy is undone, leaving you freer and calmer. Astime goes by, you become naturally free and calm, with greater clarity of mind. Purpose and direction become morepositive and constructive, resulting in better decision making and increased productivity.

第四章 释放的方法

CHAPTER FOURTHEMETHOD OF RELEASING

“幸福是不含情绪的毫不费力的安宁，不幸中掺杂着能量、情绪、和费力。”——莱斯特·利文森

"Happiness is calmness with no emotions or effort; unhappiness involves energy, emotions and effort."--Lester Levenson

我希望你回想某个让你感到特别焦虑烦心的人或情境。（先不要用你目前生活中最糟糕的事，我们会逐渐

进行到那一步，就像学走路之前要先会爬一样。你现在仍处于一个学习的阶段，但最终我们能够让你在更为复

杂的事情上运用它。）所以，回想某个职场上或家庭里你很讨厌的人，或者某个你想要改变的状况。轻轻低

头，指向你的胸腹之间，那里是你的感觉中心，也是你抹除东西的场所。那里有“抹除模式”和“抹除按

钮”。如果你只使用头脑，那它能做的只是纪录和回放信息而已，不能帮你抹除念头或感受。如果你使用胸腹

间的“抹除按钮”，你就能开启“抹除模式”。

因为这个概念对你来说还是很新颖特殊的，我们先简单试用一下好让你更容易理解这个经验。所以，现在

回想一个你生活中令人不甚满意的人或事。将头垂向你的感觉中心（胸腹之间）。头脑停转，感觉中心被激

活，“抹除模式”开启。你会注意到在你的胸腹之间涌动着一股无用能量。花些时间去注意它，我们只是在那

片本应和谐的区域中寻找那股能量，它也许是一种揪心的感觉，或者是一个疙瘩。再一次，去注意那里的无用

能量。

I want you to think about somebody or some situation that is particularly agitating. (Try not to pick the worst thing inyour life right now. We will build up to that. We learn how to crawl before we learn how to walk, so as you learn how touse the technique, you will eventually begin using it on more complex matters.) So think about some annoying person inyour life, maybe in the office, maybe at home, or some situation that you would like to change. Point or tilt your headdown slightly toward your stomach or chest area, which is your feeling center. This is the area where you can erasethings. That's the erasing mode, the "erase" button. If you only access the head, all it does is it record and play backinformation. It does not erase thoughts or feelings. If you push the "erase" button and access your stomach or chest, youwill be in the erasing mode.

Because this is such a new and different concept, let's play with it and try it so you can comprehend the experience. Sothink about a person or situation that is not so wonderful in your life. Point or tilt your head down toward your feelingcenter (your stomach or chest). This disengages your head and activates the feeling center, which is the erase mode. Youwill notice an unwanted energy in your stomach or chest area. Take some time to notice it. We are just looking for someenergy out of harmony in that area. Maybe it is a clutching feeling or a knot in that area. Again, notice that it is anunwanted energy.

要想开采石油，就得先找到石油再把钻探设备，比如管道什么的，下放到油槽。然后打开管帽让油气资源

喷涌而出。在科威特，人们用水泥封住石油钻探设备，以防石油在萨达姆轰炸的时候外涌。现在，那股无用能

量被困在了我们的胸腹之间，它也想要离去。问题就在于，让它离开不能使用头脑，只能使用你胸腹之间的感

觉中心。所以，再一次，回想一个特别困扰你的人或事，低下头，想象你将一个虚构的管道伸进了那股无用能

量中，将管帽打开，让那股能量顺着管道喷出来。

现在，让更多的东西喷出来……越来越多……

The way one drills for oil is to first find the oil and then sink a rig or pipe into the oil pocket. Next, the pipe is uncappedand then the oil or energy comes shooting out. In Kuwait, the oil rigs were capped with cement in order to stop the oilfrom bursting out after Saddam Hussein tried to destroy the oil fields. Now, this unwanted energy that is trapped in our

stomach and our chest WANTS to leave. The problem is it will not leave if you access your head. It will only leave fromyour stomach or your chest. So, once again, think about that situation or person that is particularly bothersome. Put yourhead down. Put an imaginary tube into that unwanted energy, uncap it and allow it to come shooting out.

Now allow more to come shooting out. And more. And more and more...

注意一下你是否变得更轻松了？现在我们要的就是一点轻松的迹象来证明你是可以抹除一些东西的。你也

许已经可以感觉到在你再次回想那个不悦的人或事时，不再感到那么困扰了——就是一秒的事。现在再回想一

个生活中不甚满意的人或事，将虚构的管道插进那股无用能量里，打开管帽让它喷射出来。

如果那里还是有很多负面能量，就意味着你要进入地更深一些。所以把管道插进那股能量里，越深越好，

然后让它通过管道释放出来，释放得越来越多……现在回想一个使你不安甚至愤怒的事，垂下头去感受胸腹之

间那股无用能量。这暂时会让头脑停转，让你意识到胸腹之间紧紧攀附的无用能量。现在你能只是让它离开

吗？邀请它沿管道上行，越来越多。如果虚拟的管道设备不管用的话，你能不能转而去想象在那股能量、那种

困扰所在的地方开一扇窗户？尽量将窗户敞开，让能量从窗户里离开，越来越多。

Notice if you feel lighter. All we are looking for right now is a little sign of lightness to show you that you can erasethings. You might already see that when you think about that undesirable situation or undesirable person, you are not asbothered as you were before--just a second ago. Now think again about some situation or person that is not so wonderfulin your life, put an imaginary rig or tube into that energy, that unwanted energy, uncap the tube and allow that energy tocome shooting out.

If there is more negative energy there, it means you have to go deeper. So put the tube into the energy, go deeper intothat unwanted energy and allow it to come passing through. And more. And more, and even more... Now think ofsomething that agitates you, or that aggravates you. Notice there is an unwanted energy in your stomach or chest byputting your head down. This disengages your head and you will notice an unwanted clutching in your stomach or chest.And could you just allow that energy to leave? Invite it up out of the tube. And more. And more, and even more! If youfind an unwanted energy in your stomach or chest and the rig and tube allusions are not working for you, can you insteadcreate an imaginary window right where the energy is? Where this agitation is? Open up the window--wide open--andjust allow the energy to leave through the window. And more. And more, and even more!

检查一下，自己是否还像没有释放能量的几秒钟之前那样感到困扰？再一次，我们要寻找那种放松的感

觉。现在我们或多或少已经会爬了，开始探索如何使用这个绝妙的方法了。它是如此不同寻常，但人人都能使

用它。所以再多体验几次吧！

再回想一件困扰你的事，一件使你感到愤慨或心烦意乱的事。你能不能让那股能量上升？邀请它从胸腹之

间升起来并且通过管道释放出来，越多越好。注意，很重要的一点是不要对它加以评判，只是告诉自己，它不

好也不坏，只是一个从你生活中经过的现象。看你能否只是将它视为经过的现象。你释放得越来越多，越来越

多，不需要去分析它，只要让它穿过你就好。记住，对付手指上扎的小刺你不需要去分析，只要把它拔出来就

行了。你释放得越来越多，越来越多……

Take a check and see if you are as bothered as you were a second ago, before you let this energy go. Again, we are justlooking for a lighter feeling. We are more or less crawling around right now, exploring how to use this wonderfultechnique. It is different, but everybody can do it. So let's just experiment with it some more.

See if you can bring up something else that agitates you--something that is aggravating or something that perturbs you.Can you allow that energy to come up? Invite it up from your stomach or your chest, and just allow it to pass through.And more, and even more. It is important not to judge this unwanted energy. Just say to yourself, lilt's not good, it's notbad, it is just phenomena passing through." See if you can see it only as phenomena just passing through. And more, andmore. You do not need to analyze it; you need only to allow it to pass through. Remember, you do not want to analyze a

splinter, you only need to pull it out. And more. And more...

现在，回想一件让你受到惊吓的事，也许是过去的某件事。将头垂下——让它停转。再一次，去寻找胸腹

之间的无用感受并且让它沿管道释放出来。它自己也是主动想要离开的，一旦你暂停了头脑、激活了胸腹之间

的释放模式。你能够让它离开吗？让更多的负面感受离开吗？回想其他困扰你的不满意的人和事，你能够让那

些能量上浮离开吗？它们不好也不坏，只是经过你身体的能量而已。

现在我们要做的就是让任何能量都能穿过去，不管是好的还是坏的，只把所有能量都看作从我们身上经过

的现象就好。因为如果我们觉得它是好的，就会试图留住它，停止释放；如果我们觉得它是坏的，就会想要抑

制它，也会停止释放。我们一定要让所有能量都穿过去。记住，能量自己也是想要离开的，所以打开你的释放

模式让它们离去吧。

Now, think of something that frightens you--maybe something from the past. Point your head down--disengage it. Again,look for that unwanted feeling in your stomach or your chest area and just allow that energy to come passing through. Itwants to leave if you disengage your head and activate the release mode, which is your stomach or chest area. Could youallow that energy to leave? And even more? Think of something else that bothers you or some situation that is not sowonderful in your life. Can you allow that energy to come up and just allow it to pass through? It's not good, it's not bad.It is just energy passing through.

Now what we would like to do is allow ANY energy to pass through. Good energy, bad energy--just see ALL ENERGYas phenomena passing through because, if it is good, we will try to hold on to it, thus STOPPING the releasing process.If it is bad, we will try to suppress it, again STOPPING the releasing process! We must be able to allow ALL energy tocome passing through. Remember, all it wants is to leave, so just allow it to leave by opening up your release mode.

现在回想一个职场上或者生活中令你烦恼的人。垂下头，暂停你的记录装置，去关注胸腹之间的不需要的

有害能量。让它们浮到表面并穿过你离去，越多越好。现在检查一下你是否还像以前一样那么纠结。你很有可

能已经不那么纠结了，那么你也由此向自己证明了，脑海里的声音是可以被抹除的！

很多时候，剩余能量还会残留在身体里，你得找一个特别艰难的环境、特别根深蒂固的状况来检验。不过

这只意味着你需要多做释放，毕竟它存在了那么久。

Now think of someone in your office or at home--somebody in your life that is annoying. Tilt your head down,disengage your recording unit. Notice you have an unwanted energy in your stomach or chest. Allow that energy to comeup and allow it to pass through. Allow some more to pass through. Now take a check to see if you are as bothered as youwere before you thought about the situation. Chances are you are not, proving to yourself that this sound in your headcan be erased!

Many times there will be residual energy still lodged inside. You might have picked a difficult circumstance, a deep-seated, deep-rooted situation to examine. This only means you need to release on it some more. After all, it could havebeen there for quite a long time.

作为一个物理学家，莱斯特·利文森对能量很有了解。他说这种无用能量比光子还要细微。每次有什么惹

恼了我们，我们会对它做什么？我们抑制它，堵住它，把它推回到潜意识里，因为一想到它就会让我们很不

安。我们不想听到它，不想看到它，只想摆脱它——所以我们堵住它。每次能够激怒你的小事（如被人踩了

脚，有人对你大吼大叫或令你失望，有人超你车等等）发生时，我们是如何应对那股涌动的能量的呢？我们藏

起它。随着我们慢慢长大，这种能量持续堆积。当我们储存了够多的能量（它依然是比光子还微小然而影响又

十分巨大）时，它们开始充斥我们的整个身体并压迫我们的器官、胃粘膜、背部。这就是头痛、身体疼痛、以

及其他令人不快的身体感受的起因。当负面能量越积越多时，就会开始影响身体和器官的正常运转。

这种能量是可以被消除的，而且当我们放下它的时候，身体也就能恢复正常了。如果身体没有被负面能量

损害的话，它会成为一个很好的医生。

Being a physicist, Lester Levenson knew quite a lot about energy. He said this unwanted energy is smaller than a photonparticle. Every time something aggravates us, what do we do with it? We suppress it, we stuff it, we shove it back downinto our subconscious mind because it is too agitating to concentrate on. We do not want to listen to it, we do not want tosee it, we want to get rid of it--so we stuff it! Each time some little aggravation occurs (e.g., someone steps on our toes,someone yells at us or disappoints us, someone cuts us off in traffic) what are we doing with this energy? We are stuffingit. This energy continues building up in us the older we get. When we store up enough of this energy-- again, it is smallerthan a photon particle and is actually measurable—it starts to fill our bodies and begins to press against our organs, ourstomach lining, our back area. This is what causes headaches, body aches, and other unpleasant body sensations. When itbuilds up, it causes the body and the organs to stop functioning properly.

This energy can be dispelled and when we let this energy go, it allows the body to normalize and function properly. Thebody is the perfect doctor if it is not impaired with all this negative energy.

想一想，还有更多的可以放下的能量吗？只要让它浮到表面并穿过你离去，同时要明白它既不好也不坏，

只不过是路过的某种现象。放吧，放吧，越多越好。

我们还能对这种无用能量做什么呢？有的人通过尖叫怒吼痛哭把它发泄出来。而它们越积越多、引起大麻

烦的时候呢？我们还是直接把它们束之高阁，然后想法压抑或逃离。我们度个假，听听歌，喝点小酒。然而当

我们再次意识到它的存在时，又会为之困扰，回到隐藏压抑的死循环中去。

Contemplate some more energy you could let go. Just allow this energy to come up and just allow it to pass through,knowing that it is neither good, nor bad--just phenomena passing through. And more, and even more!

What else do we do with this energy? Some of us express it. We start screaming and yelling or crying. As soon as thisnegative energy builds up and becomes bothersome, what do we do with it? We go right back to stuffing it, then westart，suppressing it or we try to escape it. We take a vacation, we listen to music, we take a drink. However, when weagain become conscious—there it is. It continues to bother us, so we go right back to stuffing and suppressing it.

我们现在所进行的并不是教你如何去抑制能量。我们学习的是如何唤起那些可以被消除的能量，让它们涌

上来然后传过去。就像我们上面提到的科威特的情况一样，要用水泥封住油井，石油才不会白白喷出来。我们

的能量也是如此，它很想出来。只要一直开启抹除模式就可以了。就像人体的一块肌肉，释放法是需要练习

的。当你开始练习它，而且练得越多就越能感到，它就会变得越来越容易且令人愉悦。

例如，你在开车，那么闭上眼或者低下头肯定是个坏主意。然而，你可以把手放在你的感觉中心（胸腹之

间或者任何你感到能量存在的地方），暗示自己要释放那个地方的能量，以此提示你要从感觉中心而不是头脑

着手做释放，头脑是不可能为你开启抹除模式的。你可以把手放在胸腹之间或者任何你感受到那股无用能量的

地方。这一行为会提醒你能量在哪里，提醒你要放弃头脑而是让能量从感觉中心释放出来。

What we are examining right now is un-suppressing. We are learning to bring up the energy which can be erased,allowing it to come forth and pass through. Just like the Kuwait situation we mentioned earlier, the oil wells had to becapped with cement to stop the oil from escaping. Our energy is very similar-- it wants to leave. Just keep the releasingmode open. Like a muscle, "The RELEASE Technique" should be exercised. Once you start to practice it—and the moreyou practice it--you will find it becomes more pleasant and easier to do.

For example, if you plan to drive your car, it would be a bad idea to keep your eyes closed or your head pointed down.However, you could place your hand on your feeling center (your stomach, chest or wherever you feel this energy), justas a reminder to release from that area. This will prompt you to release from your feeling center instead of accessingyour head, which cannot activate the erase mode for you. You can put your hand on your stomach or your chestwherever you feel this unwanted energy. That action will remind you where the energy is, to get out of your head and to

let the energy go from your feeling center.

再一次，回想另一个令你烦恼的人或事（或者同一个带着残余能量的人事物）。你能够只是让那股能量浮

到表面并穿过你离去吗？释放得越多越好。

我们有不同的释放方法。我们观察一下壁炉及其工作原理，如果我们只是生火而不打开烟道的话会发生什

么事？屋子里会充满烟尘，我们被呛得连连咳嗽。释放负面能量也是同样的原理。当我们打开烟道的话，烟尘

会怎样？它会更容易离去，几乎不费力。而我们要做的就只是打开烟道而已，烟尘颗粒就会自己飘走，感受也

是一样。这种能量是很容易流走的。你能够让更多的能量离开吗？再多一些呢？更多呢？

Again, let us think about another person or situation that is agitating (or perhaps the same one which is harboringresidual energy). Could you just allow that energy to come up and just allow it to pass through? And more. And evenmore?

All of us have different ways of releasing this energy. Let us observe a fireplace and how it works. If we make a fire anddo not open up the flue, what happens? The room fills with smoke and we start coughing. The same is true about lettingour negative energy go. When we open up the flue, what happens to the smoke? It easily leaves. It takes no effort. All weneed to do is open up the flue and the particles of smoke just float out. It is the same with feelings. This energy easilyflows out. Can you allow some more energy to leave? Could you allow more? And even more to flow out?

回想另外一个生活中困扰你的“不满意”。你能让那种能量从胸腹之间浮起来并穿过你离开吗？试得越多

越好。

同样的，困惑也仅仅是一种能量。有了释放法，你就再也不用为某事困惑不已了。试着回想某件令你困惑

的事，垂下头，让它停转，将那支神奇的管道伸入无用能量。让困惑离开。确保困惑背后的能量浮到表面，让

它穿过你离开。释放更多，越来越多。现在看一看你是否感到更清楚了，垂下头，你应该感到你更加轻松和明

白。这让你知道你走对了方向。继续让那困惑上浮并穿越……它不好也不坏……它就是个现象……释放更

多……越来越多。现在回想另一个令你困惑的事，它不过就是种能量，你能只把它看作能量，看作只是要经过

的现象吗？暂停你的头脑，垂下头或者将手放在感觉中心上，然后让那能量穿越你，越来越多的能量穿越你。

注意，此时你很可能变得更轻松了，那是一种很美妙的感觉。所以你能允许更多的能量浮到表面穿过你离去

吗？不要关闭你的释放模式，让那神奇的管道一直开启。记住那能量不好也不坏，只是路过的一种现象而已。

Think of something else that has bothered you, that is not so wonderful in your life. Can you allow that energy to comeup in your stomach or chest and then just allow it to pass through? Try more, and more...

Confusion is also just energy. Using this technique, one never has to be confused again. Try thinking about somethingthat confuses you. Put your head down--disengage it. Put the magical tube into that unwanted energy and just allow theconfusion to leave. Permit that confusing energy to surface and allow it to pass through. And allow some more, and evenmore. Now check to see if you feel clearer. Put your head down. You should be feeling lighter and lighter and clearerand clearer. This lets you know you are moving in the right direction. Continue to allow this confusion to come up andpass through. It is not good, it is not bad, it is just phenomena. And more, and more. And even more.... Now think ofsomething else that confuses you. It is just energy. Can you see it only as energy? Just phenomena passing through?Disengage your head. Put your head down or put your hand on your feeling center and just allow this energy to passthrough. And more, and even more. Notice that you are probably getting lighter. It is a pleasant feeling. So can you allowmore of this energy to come up and pass through? Do not close the releasing muscle down; keep the tube open. Thisenergy is not good, nor bad, it is just phenomena passing through.

所以，不管你处于哪种情境之中，你都可以将你神奇的管子插到能量里，让它浮上来——它是那么想要离

开——并且允许它穿过你。你要明白，虽然你不能释放别人的能量，但是可以释放自己的。这会让你保持愉

快，不论何事发生。

回想另一个生活中困扰你的人或事。让那能量浮起穿过你离去，释放更多，越来越多。你知道它不好也不

坏，只不过是路过的现象而已。释放更多，越来越多。再回想一个令你不安的事物，让能量涌出。它就盘桓在

胸腹之间，想要离开。那么就让它穿过去吧。释放的越多越好。

So when you find yourself in any situation, you can always choose to put your magical tube into the energy, asking it tocome up, inviting it up--it wants to leave--and just allow it to pass through. Know that you cannot release someone else'senergy, but you can release your own. This will allow you to feel good all of the time, no matter what is happening.

Reflect on something else that bothers you in your life. Invite this energy up and just allow it to pass through. Allowmore, and even more. Know that it is neither good nor bad, but merely phenomena passing through. And more, and evenmore .... Think about something else that agitates you. Just allow this energy to come up. It is in your stomach or chestand it wants to leave. Just allow it to pass through. And more, and even more.

现在，回想一件生活中你想要控制的事，一件你希望它并非如此的事。垂下头并注意那种想要改变这件事

的感受。这种控制欲会再次勾起一股无用的能量，一股属于匮乏的能量。将管子插入那股能量中，让它上浮并

穿越……它不好也不坏……就是一股路过的能量而已……多释放一些……越多越好……

现在回想另一件你想要改变的，甚至希望它从未发生过的事。将头垂下，注意瞬间升腾起的那股无用能

量。让它穿过去好了，越多越好。

Now, think about something in your life you would like to control--think of something you would like to be different.Put your head down and notice the feeling of wanting to change this thing. This wanting to control again invokes anunwanted energy, a lacking energy. Put the tube into that energy and just allow it to come up and pass through. It is notgood, it is not bad, it is just energy passing through, leaving. And more, and more...

Now think of something else you want to change in your life—something you wish never happened. Put your head downand notice immediately an unwanted energy coming up. Just allow that energy to pass through. And more and more...

这个方法也对疲惫、饥饿以及许多其他感受起作用。你可以在下次感觉到疲惫或饥饿时，或者仅仅是不想

向某种感受屈服时尝试这种方法。只需要让头脑停机，垂下头或者触摸感觉中心，让能量上浮并穿过你。如果

你现在就感觉很累，就试着放下书，垂下头，感受胸腹之间存在的那股无用能量，让它穿过你。记住，它不好

也不坏，你根本就不需要去分析理解它，只需要释放它。

感受一下你是否感到饥饿或者想吃东西。再一次，让头脑停机，去注意胸腹之间的有害能量，让它浮到表

面并穿过你离去。如果你正感到一阵轻飘飘地（这很有可能），就让能量继续穿越，不要试图去阻止它或分析

它，让它继续穿过你就好，越多越好。

This technique also works on tiredness, hunger and numerous other feelings. Try using it the next time you are tired orhungry or do not want to surrender to a feeling. Merely disengage your head, put your head down or touch your feelingcenter, and allow that energy to come up and pass through. If you are tired right now, try closing this book, put your headdown and notice that you have an unwanted energy in your stomach or chest. Allow that energy to pass through--it is notgood, it is not bad and you don't have to figure it out! Just let it go!

Look to see if you are hungry or have thoughts about eating. Again, disengage your head. Notice you have an unwantedenergy in your stomach or chest. Invite that energy up and allow it to pass through. If you are feeling a little lightheaded,which is possible, allow the energy to continue to pass through. Do not try to stop it nor try to analyze it--just allow it topass through. And more, and even more.

我们如何看待这个世界

HOWWE SEE THE WORLD

我们每个人都是生而积极的。然而，我们一直尽力用头脑来分析分析再分析，因此我们的双眼被蒙蔽了，

不能看到我们的本相。同样的，如果一张漂亮的桌子被尘土覆盖，而我们用抹布擦掉或者干脆吹掉上面的灰

尘，那个看上去很丑的桌子现在又美得闪闪亮了。我们的感受也一样。它们遮住了我们固有的美丽。所以，如

果我们让头脑停止运转，触摸感觉中心，让无用的或者消极的能量浮到表面并穿过你离去，它们就会离开的。

然后你所能看到能体验到的就是这个美丽的东西——你本身。

让我们假装我们在透过玫瑰色的镜片看世界，我们能看见的就只是玫瑰的颜色。然而，我们一旦摘下眼

镜，就会看到一幅完全不同的景象。我们的感受也是一样。如果我们让感受上浮，把管子插进能量里让它穿过

去释放掉，我们眼中的世界也会因此而改变。看一看经过今天的练习，是不是这改变已然发生了。回想那些在

你做释放练习之前困扰你的事，注意到你很有可能觉得它已经不那么烦人了，或者你自己不再那么困扰，对它

们有了更积极的看法。

Each and every one of us are naturally positive. However, we try to use our head to analyze things, and this blinds us toseeing what we really are. Similarly, if we had a beautiful table covered with dust, but we took a cloth and wiped, or weblew the dust off, what looked like an ugly table now shines forth—it becomes a beautiful table. The same is true aboutour feelings. Our feelings cover up or hide the beauty within us. So, if we disengage our heads, touch our feeling centersand allow unwanted or negative energy to come up and pass through, it just leaves. And what you will see andexperience is this beautiful thing: YOU!

Let us pretend we are looking at the world through rose-colored glasses. All we see is the color of roses. However, whenwe take the glasses off, we have an entirely different picture. So it is with our feelings. If we just invite the feelings up,put the tube into the energy and allow it to pass through, the picture will begin to change. Take a check and see if this isnot already so. Reflect on those things that bothered you before practicing this exercise. Notice that you probably feelthese things just do not bother you anymore, or perhaps you are less bothered and now feel positive about them.

现在，请你想象一个你努力已久的目标，一个以你目前的能力还不足以达成的目标。垂下头，让它停机，

感受想到这件事时胸腹之间立刻出现的那种无用能量，让这能量浮上表面，穿过你离去，释放得越多越好。现

在看一看经过这一点点释放，你的目标是否看上去更容易达成了？每次你释放这种能量，就会越远离“我不

行”，越接近“我行”。

记住，我们只是处于爬的阶段，只是在体会释放的感觉。

Now let's look at a goal you have been working on--something that you have not yet been able to accomplish in your life.Disengage your head down. You will notice an unwanted energy immediately shows up in your stomach or your chest.Allow this energy to come up and just allow it to pass through. And more, and even more. Now take a check and see if itis more possible to accomplish the goal or less possible--just with a little releasing. Every time you can let go of thisenergy, you take a step closer to "I can" and move farther away from "I can't."

Remember we are just crawling around on the ground and exploring what it feels like to release, to let go.

直到现在，我们所做的只是压抑、发泄、或者逃避自己的感受。而我们现在正在做的，是释放，是放下。

所以我们仍然需要时间来理解这个概念，如果它看上去太难了，也不用担心。随着时间的推移，你会发现一直

与你同在的本能的。你也许要想要像迪斯尼动画片里的卡通探测器一样在周围转一转找一找，看是否有有害能

量飘来飘去。也许你觉得你不能理解释放的概念，但是你能意识到这一想法同样在感觉中心创造了负面能量。

好极了！把你神奇的管子插到那能量里吧！把窗户或者烟道大大敞开吧！让能量浮到表面上以待穿越。多试几

次，越多越好。只要你在做这个练习，就释放更多的负面能量。

选择另一个烦恼，任何一个生活中不愉快的事，把它引出来。它也想要离开，所以让它上浮并穿越吧，它

不好也不坏，只是一个路过的现象。释放吧，越多越好。再引出一些来，引出你的恐惧，任何让你感到害怕的

东西。垂下头，感受那里的无用能量，让它上升并穿过去，释放更多，越来越多。记住，我们要寻找的只是一

种轻松感，一种感觉更轻快的东西。

Up to now, what we have engaged in is suppressing, expressing or escaping our feelings. What we are doing now isreleasing, letting go. So we need to spend time playing around with this concept. If it seems to a little difficult, do notworry about that. In time, you will discover this natural ability has always been with you. You might take a minute andexplore around--be a cartoon microscope in a Disney movie. Look to see if there is any unwanted energy hanging around.Perhaps you feel you do not understand this releasing concept. Notice that will also bring up unwanted energy in yourfeeling center. Bravo! Put your magical tube into that energy or open up the window or the chimney flue. Just allow thatenergy to surface and pass through. Try some more, and even more, and even more! And as long as you are doing this,invite up some MORE unwanted energy.

Choose another bothersome something, anything which is not joyful in your life. Invite it up, IT WANTS TO LEAVE,and allow it to come up and pass through. It is not good, it is not bad, it is just phenomena passing through. More, andeven more. Invite some more up. Invite some fear: anything that makes you frightened. Put your head down, see howthis is an unwanted energy and just allow it to pass through. And more, and even more ... Remember, we are merelylooking for a light feeling--something that feels lighter.

这种能量，比光子还小，储存在我们的身体里，而且事实上可以被称重被测量。如果我们能发明出测量能

量的科学设备，就可以更实际地看到或者测量到这些能量如何离开我们的身体。负面能量离开了，新产生的是

一种轻松的感觉。所以你能释放更多，更多，更多吗？记住，这只是个开始，你正在学习如何释放。你可以睁

着眼或闭着眼做释放，都是不错的想法。

作为作业，去应用刚刚学到的东西吧！这样过一天，观察发生的种种事，感受胸腹之间的感觉。当你察觉

到一个无用能量时，停止头脑运转或者把手覆在感觉中心上，让那能量上浮，并且穿过你，释放掉。

This energy, which is smaller than a photon particle, is stored up in our body and actually can be weighed and measured.If we had a scientific device for measuring energy, we would actually see or measure this energy leaving us. The energyIS leaving and THAT is the LIGHT FEELING. So could you let go of some more? And more, and even more?Remember, this is just a beginning. You are learning to release. You can release with your eyes open or eyes closed. It isa good idea to practice using both techniques, eyes open, eyes closed.

As an assignment, play around with what you have just learned. As you move through a day, watch what happens. Lookfor the feeling in your stomach or chest. When you find an unwanted feeling, disengage your head or place your hand onyour feeling center and allow the energy to come up and pass through.

第五章 倾倒消极 消除抗拒

CHAPTER FIVEDUMPING NEGATIVITY AND LETTING GO OF RESISTANCE

“当人通过体验来学习时，头脑只会附和，因此他可以只关注他想要的东西，而不是他不想要的那些。”

——莱斯特·利文森

When one learns, by actually experiencing it, that the mind is only reactive, he then holds in mind only the things hewants and never takes thought for the things he doesn't want.

--Lester Levenson

这一章我们将更加深入地了解释放法。上一章里，我们以困在胸腹之间的感受的形式观察了负面能量，发

现通过承认它们的存在以及将一根神奇的管子插进它们里面就能让它们浮上表面并且轻松地穿过你离开。

永远把它看作一个过客——不好，不坏，就是个现象。长此以往，你会开始注意到你对于那些曾经困扰你

的人或事的感受变得更轻松了。不过如果你还没有体验到这一点，也不要担心。你既可以回到前面一章重复里

面的练习，也可以继续往下进行，都由你自己决定！记住，释放其实是我们天生就会用的方法，只不过以前我

在无意识状态下使用它。通过持续的练习，我们会开始有意识地使用它。释放法的成效是立竿见影的变化。它

真的非常简单，只需要几秒钟。你很快就会发现你可以仅仅凭释放法击退生活中出现的任何问题。

In this chapter, we will be going even deeper into the releasing activity. In the preceding chapter, we looked at thenegative energy in the form of feelings we have trapped in our stomachs and chests, finding that by acknowledging themand putting a magical conduit into this unwanted energy, we could allow it to surface and pass through easily.

Always see it as passing through--it is not good, it is not bad, it is just phenomena. By doing this continuously, you willbegin to notice you are feeling much lighter about situations and people who previously used to bother you. If you havenot experienced this yet, do not be concerned. Either return to the previous chapter and repeat the instructions or simplyproceed ahead. It is all up to you! Remember, releasing is something that we all naturally use, but we use itunconsciously. With continual practice, we begin to use it consciously. Releasing is a method for rapid, on-the-spotchange. It is quite easy and only takes seconds to do. You will soon find that you can defuse any problems in your life asthey arise, simply by releasing.

现在我们来看看所谓的抗拒。是什么在阻止我们获得生活中一切美好的事物？是什么让我们不能一直释放

下去？

在脑海中描绘一个你一直抗拒的人的样子。回想他身上你讨厌的地方。现在再一次想象那个人的样子，真

正感受到你内心那种抵触。注意那种感受出现在哪里，它是否紧紧攀附在胸腹之间呢？

现在问问你自己，“我能放下这种紧抓不放的感受吗？只是放下它，释放它，让它从我身上穿过去？”你

能释放更多的抵触吗？再多一点呢？

Now let us look at resistance. What stops us from having all the good things in life? What stops us from releasing all thetime?

Picture someone you have been resisting. Recall what you just don't like about that person. Now think again about thatperson and really feel the resistance within. Notice where it shows up. Does it feel like a clutching sensation in yourstomach or chest?

Now ask yourself, "Could I let go of clutching? Just let it go, release it and allow that energy to pass through?" Could

you let go of resisting some more? And more, and more.

让我来告诉你如何做一些关于抵触某人的自我反省。如果你对某人或某事有所抵触，你就在经历一种“压

迫”，问问你自己，实际上是谁在压迫你？也许如果你不再抗拒了，就不会再感到被压迫了。这件事值得好好

考虑一下。这个方法与武术（比如合气道、空手道、柔道和太极）有某些相似之处，通过运用释放法，你将能

够不把能量浪费在反控制上就化解作用在你身上的力量。换句话说，你可以在一场争论中使用释放法，并且发

现自己仅仅靠释放就能保持控制。检查一下，看是不是如此。

在任何情况下，只要你感受自己的抵触并放下它，那股能量也会直接穿过你离去。

Let me show you how to do some introspection about resisting someone. If you are resisting someone or something, youare experiencing a "push." Ask yourself, "Who is actually the pusher?" Perhaps if you were not resisting, you would notexperience a push. That's something to ponder. The approach can be compared to the martial arts practices of aikido,karate, judo and/or tai chi. By using "The RELEASE® Technique", you will be able to defuse an opposing force withouthaving to waste energy necessary to counter-control the pushing force. In other words, you can use the technique duringan argument and find yourself in control simply by "letting go." Take a check: Test this yourself and see if it is not so!

In any event, just by feeling your resistance and letting go, that energy, too, will just pass through.

现在回想另一个你很抗拒的人，把注意力集中在胸腹之间。垂下头，让那股无用能量浮到表面并且穿过你

离去，释放得越多越好。你能够放下那种紧抓不放的感受吗？能放下那种抗拒吗？就让那股能量穿过你离去

吧……它不好也不坏……就是一个经过的现象……释放更多……越来越多……

为了说明这一点，我们来看看马克的例子，他三十多岁，在电信公司工作，通过自己的努力一步步往上

爬。他发现自己屡屡与升职失之交臂，这让他很愤怒也困惑。在参与了释放法课程后他认识到在正在以两种方

式自我阻挠。第一，他对老板不满，而且表现得愤愤不平，而且好挑事、好争辩。他在自己周围竖起了一座难

以接近的高墙，变得越来越不配合，越来越暴躁、这反过来让他在升职方面变成更坏的人选。第二，他发现自

己内心有这样一个“程式”，是他那惯于否定和贬低他的父亲留下的，他认为马克永远不可能做成任何大事。

马克发现自己潜意识里一直想保证自己好好地呆在一个较低的职位，这样的话他假想出来的那种无能就不会暴

露。他意识到这些并且将其释放，于是他的状况几乎一夜之间就改变了。不久之后他就被提升为高级副总裁。

Now think of someone else you have been resisting. Notice you are clutching in your stomach or your chest. Tilt yourhead down and allow that unwanted energy to come up and pass through. And more, and more. Could you let go ofclutching? Could you let go of resisting? Just allow that unwanted energy to pass through--it really wants to leave. It isnot good, it is not bad, it is just phenomena passing through. And more, and even more. And even more.

To illustrate, let's take the case of Mark, a man in his thirties who worked his way up the corporate ladder of atelecommunications company. He found himself being passed by for promotions time and again, which angered andperplexed him. After taking the Release Course he realized he had been sabotaging himself in two ways. First, he wasresentful of his boss and acted indignant and defiantly argumentative. He created a very unapproachable wall aroundhimself and was increasingly more uncooperative and explosive. This in turn made him an unlikely candidate forpromotion. Second, he discovered a program in his mind that came from a negative and demeaning father who had toldhim repeatedly he never would amount to anything. He saw how subconsciously he made sure to stay in a lowly positionso his "supposed" incompetence would not be found out. Upon these realizations he released these programs and almostover night changed his situation. Soon after he was promoted to senior V.P.

在任何冲突中，找到那种放不开和抗拒感都是很重要的，因为每个在抗拒的人都在经受一种来自他人的压

迫。我们需要把这事理清：是我们的抗拒心理让我们遭遇来自他人的压迫，所以如果你不抗拒的话谁又是施加

压力的那个人呢？当你只是放下那种紧抓的感觉，让能量穿过你离去后，你就会发现自己也不再感到被压迫

了。

荣格（Carl Jung），那个著名的心理学家，曾提出一个重要的问题：“是你周围的事物，还是你自己对它们的反应引起了你的痛苦呢？”

In any conflict, it is important to look for the clutching, the resisting, because if one is resisting, one is experiencing apush from the other. We need to clearly see this: It is our resistance that causes us to experience a push from anotherperson. So who is the pusher if you are NOT resisting? When you just let go of clutching and allow that energy to passthrough, you will see that you will not experience a push.

Carl Jung, the noted psychologist, posed the question, "Is it the things going on around you that are causing you distress,or is it your reaction to them?"

第六章 赋权的关键--想要越多即越匮乏

CHAPTER SIXTHE KEYS TO EMPOWERMENT: WANTING EQUALS LACKING

“我们应该努力达到一种无欲无求的状态，因为只要我们有欲望，就意味着我们是匮乏的。匮乏和欲望是同一

种东西，正是欲望把我们困在了有限的世界里，欲望是快乐的最大敌人！”——莱斯特·利文森

We should strive to attain a desireless state. As long as we have desire, we lack. Lack and want are the samething. Wanting traps us in a world of limitation. Wanting is the greatest enemy of joy!

--Lester Levenson

公元前 527年，东方的佛陀阐明了四圣谛——

人生是痛苦煎熬的。

痛苦的根源是欲望。

结束欲望就等于结束了煎熬。

终结欲望要跟随八正道。

During the year 527 B.C., in the Orient, Buddha enunciated the Four Noble Truths:

Life is suffering.The cause of suffering is desire.Ending desire ends suffering.Desire is ended by following the Eight-fold Noble Path.

2500年过去了，欲望仍然与我们同在。从小社会就教育我们去运用自己的欲望，想要某物并为之努力，那样的话我们也许会得到幸福。资本主义就建立在滋养对物质的欲望和通过财产、金钱、知识与权力获得爱上。

我们就是欲望与满足的文明的产物。

这并不惊人：我们没有学习到两千年前耶稣基督传授的爱之课。佛教和基督教的教义最终都指向了同样的

结论——无欲则刚，不要在外界要求任何东西，而是依靠自己变得完整、快乐又幸福。在这种状态下，我们的

本能就是不变的、无尽的、乐于付出的爱。当我们达到那个无欲无求的阶段时就会感到我们拥有一切。

Twenty-five hundred years later, we still desire. Our society teaches us to desire, to want things, and to work to getthings. So we may be happy. Capitalism is based on fostering desire for goods and getting love through havingpossession, money, knowledge or power. We are a culture of desire and fulfilling desire.

This is not surprising: we have not learned the lesson of love taught by Christ two millennium ago either. Both teachingsreach the same point in the end: to become desireless, to not want anything external to ourselves, means we rest inourselves, whole, joyous and happy. In this state, our true nature is constant love, unending love, giving love. When wereach this desireless state we feel like we have it all.

莱斯特·利文森获得了自己的启示，进入了无欲的状态。

我们有幸接触到莱斯特为我们人的心智精心设计的课程——针对 20及 21世纪人们好奇心强、拥有高科技、低耐心的人格类型开发的产物。

按照莱斯特的说法，控制欲望最实用的方法就是认识到以下几点：

没有欲望即是平静。

欲望就是无底的深渊，永远不可能填满。

欲望催生所有的情感，扰乱所有的平静。

欲望干扰人与生俱来的本能的平和喜悦。

欲望让人全身心投入到满足欲望中去，因此与他不变的与生俱来的本能的幸福渐行渐远。简单

地说，欲望就是幸福的敌人，痛苦的源头。

欲望就是所有不安扰动的开始。

欲望是人自己创造出来的匮乏。

欲望是所有麻烦的根源。

欲望让内心不平静。

欲望只能把你领向痛苦和灭亡。

如果人停止关注某物，对它的欲望就会消失，然后他就会得到它。

Lester Levenson attained his own enlightenment and mastered a desireless state.

We are very fortunate to be the recepients of a method he designed precisely with us in mind--products of the 20th and21 st centuries with our inquisitive, high-tech/low-patience personality type.

According to Lester, the practical key to mastering desire is realizing that:*The absence of desire is serenity.*Desire is a bottomless pit that can never be filled up.*Desire is the mother of all emotions, the disturber of all peace.*Desire is the disturbance of one's natural inherent peace and joy.*Desire keeps one involved in trying to satiate the desires, consequently detracting one from his constant natural inherenthappiness. In short, desire is the enemy of happiness and the source of misery.*Desire is the start of all agitation.*Desire is an artificially created lack.*Desire is the source of all trouble.*Desire is a mind disquieter.*Desire only leads to misery and death.*If one will stop thinking of something, the desire for it will disappear and he will have it.

让我们来研究一下欲望（或者想要）这个课题。

花几分钟列一张你人生中想要的东西的清单，再列一张你已拥有的东西的清单，事无巨细，写得越多越

好，只要你想得到。

想要——就是匮乏或者不足的感觉

想要=匮乏想要=欲望想要是拥有的对立面

想要阻碍你获得生活中的一切

问题是

你从这种“不足感”或者“想要”中到底获得了什么有价值的东西？

每个人都有想要的东西，因为不拥有那些东西的感觉是如此痛苦

……所以我们为什么不“放下它”，然后完全拥有它？

练习

EXERCISE你生命中想要的__________________________________________________________________________________你已经拥有了的__________________________________________________________________________________

想要就是拥有的对立面。一个人能同时站起又坐下吗？可能吗？你会注意到生活中你想要的东西正是那些

你没有的，想知道为什么吗？

有一句老话，富者愈富，穷者愈穷，很容易理解。富人想的是“我有钱”，而不是想要钱——他的意识是

“我已经拥有金钱了”。穷人永远都想要钱，想要钱，想要钱，因此他创造的是匮乏，匮乏，和匮乏。所以要

明白想要就等于匮乏。想要的感觉就是一种匮乏的感受。释放法理论并不是说你释放了想要的欲望后就得不到

它了，而仅仅是指出如果我们能放下想要的欲望，就能得到想要的东西。对头脑来说这真的是很大的一个悖论

啊。

Wanting is the exact opposite of having. Can anyone stand up and sit down at the same time? Is it ever possible? Youwill notice that the things you want in life are the very things you do not have. Do you wonder why?

The old adage of "the rich get richer and the poor get poorer" can easily be explained. A rich person is holding in mind "Ihave money." He does not want it--his consciousness is "I have it." A poor person is forever wanting it, wanting it,wanting it--and, therefore, he is creating lack, lack, lack. So know that want equals lack. Want is a lacking feeling. It isnot suggested that you let go of wanting so that you end up with nothing. It is merely pointed out that if we let go ofwanting, we would have. This is a real dilemma for the mind.

欲望的性质

DESIRE'S NATURE

首先，想要什么东西就意味着我们觉得自己没有，我们感觉空虚又孤独，匮乏又不足，我们还相信如果我

们能得到那个东西或者那种经历就能感到满足和幸福。所以在所有的欲望和追寻之下的，一是追求幸福的动

机，二是幸福建立在欲望的满足之上的想法。

相反的，其实欲望才是问题所在。处于欲求不满的状态是痛苦的，不满足的，匮乏的，你永远想着在未来

的某一天能得到想要的，从而变得幸福。可是想要正是拥有的对立面。在这个课程中，我们将教你如何精通欲

望和想要的冲动（也就是一种匮乏感）的运作机制。其实你想要什么都没问题，拥有从来都不是问题。问题在

于“想要”以及匮乏感，那会引起你的痛苦并且阻拦你的接受。检查一下你刚刚写下的那张想要的清单，看看

是不是想到你还没有拥有它们就感到痛苦。注意，那都是你没有的东西。

所以要解决欲望的问题就要遵循以下三点。一，我们放下想要的欲望，结束痛苦；二，在心中接收曾经对

你来说是求而不得的东西，让自己相信已经拥有它了，这会让它向你靠近的；三，感觉自己已经是完整的了，

你也许会决定放下想要得到那些东西的想法，它们在几分钟前看上去还如此重要，但现在你已经能感觉到幸福

了。

First, to want something means we feel we don't have it. We feel empty, lonely, lacking or deprived, and we believe ifwe possessed that object or had that experience, we'd feel filled up and we would be happy. So behind all desiring andseeking is (1) a motivation to be happy and (2) a belief that happiness lies in desire's fulfillment.

On the contrary, desire IS the problem. Being in a state of desire is suffering, wanting, lacking, hurting and looking to afuture time when we will have the want and be happy. Want is the opposite of having. In this course, we will teach youhow to master the dynamics of desire and wanting (a lacking feeling). It is perfectly OK to have anything. The "having"is not the problem. The problem is "wanting, and lacking feelings" which causes pain and inhibits receiving. Check thelist of wants you have made and see if there is pain there for not having it. Notice: it's everything you don't have.

So the solution to the problem of wants and desires is threefold: (1) We let go of the want in order to end the pain ofdesire, which allows (2) the receiving of what formerly was a want and allows us to hold in mind HAVING, whichallows it to come to you. Lastly, (3) feeling already complete, we may decide to let go of attaining that which was soimportant just moments before because we already feel happy right now.

你能拥有一切！如果你想要什么，就能得到它，假如你真的能放下想要的那种欲望。

释放感受和欲望会让人直接体会思考、情感、想要和欲望的本质。它们都只发生在我们人的脑海里。只是

因为我们相信它们是真实的，相信它们是重要的，它们才变得真实。一旦我们能看穿它们并不真实，而仅仅是

感受，我们就会开始体验我们所追寻的终极状态——没有悲伤的幸福、爱、喜悦和满足。当创造一切的头脑平

静下来时，我们就能变得幸福、完整和喜悦了。

You can have it all! If you want anything at all, you can have it, providing you let go of wanting it.

Releasing feelings and desires leads to firsthand understanding of the true nature of thinking, emotions, wants anddesires. All these occur only in our mind. Only our belief in their being real (and the importance of thinking, feelings,wants and desires) gives them any reality. Once we see that they are not real, but simply feelings, we begin to experiencethe ultimate state we all seek --that of happiness, with no sorrow, love, joy and havingness. When the mind, whichcreates everything, is quiet, we become happy, complete and joyous.

你不是你认为的你。你也不是你的感受。所有你相信的或者观察到的关于欲望的东西都是错觉。只要释放

了它，就会发现那些“你以为”都只是感受。

头脑就像烤箱一样。烤箱会在乎自己烤的是什么吗？如果你把一只臭鞋塞到烤箱里并打开开关，它也会为

你烘烤那只鞋的。头脑也是一样，它不在乎你放进去的是什么，只是根据那些来进行创造而已。

所以让我们看看如何来扭转这个错觉并把欲望变为拥有吧。

You are not who you think you are. You are not your feelings. All that you believe or perceive about wants is an illusion.Simply release and find out that what you think is simply a feeling.

The mind is like an oven. Does an oven care what it bakes? If you put a shoe in the oven and turn it on, it bakes the shoe.The same thing applies to the mind. It does not care what you put in, it simply creates what you hold in mind.So now let's see how we can correct this misunderstanding and turn wants into having.

欲望的定义

DEFINITION OF WANTS

1、尽管欲望并非感受，但它们绝对会引起感受。希望得到别人认可的欲望其实就隐含着一层对此的贪婪，也是一种隐性的需求。控制欲，从另一方面来看，有一种更难过的感受，更具攻击性，更自负。

2、记住，想要就是匮乏。3、记住，认同与被认同以及控制都不是坏事，也不是它们在限制我们，而是欲望。4、释放欲望比释放情感或感受更强大也更深入。当你放下一个欲望时，同时也放下了它衍生出来的一切。5、所有的痛苦和不幸都来自想要被认同的欲望和控制欲——也是渴望爱的另一种说法。所有的喜悦和好运都来自认同和放弃控制——也是付出爱的另一种说法。

6、控制不是坏事，控制欲才是我们需要去释放的。一直让事情处于自己的控制中是可以的，只要放下那种匮乏感就好。认同不是坏事，你可以获得你想要的任何人的认同，但是先要抛开那种渴望被认同的欲望，放

下它后就能得到想要的。你想感到安全与妥当，但是正是这种欲望让你得不到。

1. Although wants are not feelings, they definitely have a "feel" to them. Wanting Approval has a kind of "gimme"feeling to it--a kind of soft neediness. Wanting Control, on the other hand, has a harder feeling. It is a little more pushand assertive.2. Remember that a want is a lack.3. Remember that there is nothing wrong with giving or receiving approval or being in control. It is not the actual state

that limits us, but the "wanting" it.4. Releasing on the wants is more powerful and deeper than releasing on the emotions and feelings. When you let go of awant, you are letting go of a piece of everything on the chart.5. All pain and misery comes from wanting approval and control--which is another way of saying "wanting love." Alljoy and bliss comes from giving approval and giving up wanting control--which is another way of saying "giving love."6. Control is not BAD. It is the wanting (lacking) control that we need to release. It's okay to be in control all the time,just let go of the lacking feeling. Approval is not BAD. Have all the approval you want. What's off is the wanting(lacking) approval. Just let go of the wanting (lacking) approval and you will have it. Being safe and secure is what youwant. It is the wanting (lacking) to be safe and the wanting (lacking) to be secure that is off.

让我们来检验一下我们的欲望。回想一下你最最想要的东西。注意到胸腹间那股无用能量——匮乏感。你

能够让这感觉升上来，穿过你离去吗？释放更多，越多越好。现在，你对那种“想要”的感觉是不是变得更轻

松了呢？如果没有，把你神奇的小管子插得再深一些，看那股能量是不是还在那里。记住，想要就等于匮乏。

你所紧抓不放的只是一种匮乏感而已，你能让它离开吗？它也是想要离开的，它会从你胸腹之间离开的。只要

允许那种感受上行，穿越你离去。现在继续针对你清单上的其他想要的东西做释放。集中在每一个你想要甚至

渴求的东西上，垂下头，去注意自己是否紧抓着那无用能量不放，或者拒绝让它上行释放。请一个接一个地解

决清单上的项目。

“幸福是我们人最基本的天性，而我们让各种想法遮蔽了它，不管是匮乏的想法还是渴望的想法。当我们

想要什么东西的时候，我们的头脑就变得活跃，尽力去获得它。但我们也不会开心，因为我们还没拥有自己认

定必须要拥有的东西。所以我们让欲望创造出了不幸。所有的不幸都是从欲望开始的，宇宙间所有的麻烦也是

从欲望开始的。因为从根本上来说，我们是完美的、丰富的、满足的、完整的。我们其实不需要任何东西，直

到我们人工创造出某种需求并且为了填补它伤透脑筋。不过现在，人造的不幸已经被发动起来了，我们只能呼

唤幸福来打败不幸，这就是今天人们对幸福的定义。幸福就是用来压倒不幸的东西。所以我们去满足那些欲

望，有时可以冻结那些想法。当我们终止相关的思考时，就会感受到真正的、无限的、一直都在的自我，我们

把这感受叫做幸福。其实幸福只是感受到真实的终极的自我而已。通过释放欲望，你可以消除那些想法，回到

最开始的无限的你。这，才叫幸福。”

——莱斯特·利文森

花些时间来扫除你的欲望，让自己陷入幸福里。

Let us examine "wants" a little more. Take a look at that thing you want so badly. Notice you have an unwanted energyin your stomach and chest: a lacking feeling. Could you just allow that lacking feeling to come up and allow it to passthrough? And more, and even more? Now, take a check and see if you feel a little lighter about that wanting. If not, putyour magical tube deeper into that energy and see if that unwanted energy is still there. Remember, want equals lack. Itis actually a lacking feeling that you are holding on to. Could you allow that lacking feeling to leave? It wants to leave. Itwill leave from your stomach or your chest area. Just allow that feeling to come up and allow it to pass through. Nowcontinue releasing on the other items in your list of "wants." As you concentrate on each of these wants or desires, tiltyour head down, note if you are clutching or resisting and invite the unwanted energy to come up and allow it to passthrough. Work on these items, one by one.

"Happiness is our basic nature. We becloud that basic nature with thoughts. Thoughts of lack, thoughts of want. Whenwe want something, our mind becomes active in trying to acquire that and we are unhappy because we lack somethingthat we say we must have. So we create unhappiness through desire. All unhappiness starts with desire. All trouble in theuniverse starts with desire. Because basically we are perfect, full, complete, whole. We need nothing until we artificiallycreate need and then become unhappy thinking how can we fulfill that need. But now after that artificial unhappiness isset into motion, we call happiness undoing the unhappiness. That's what people consider happiness today. Happiness isundoing the artificially created unhappiness. So we satisfy these thoughts of desire and momentarily we still the thinking.And when we still the thinking, our natural infinite self is there all the time and feeling that, we call that happiness.Happiness is nothing but feeling your real, ultimate self, that is all it is! By releasing he desires you undo the thoughts--

you drop back to the unlimited you. That's called happiness."

Lester Levenson

Take some time eliminating your wants and fall into happiness.

第七章 邪恶的怪圈与失控的路线

CHAPTER SEVENTHE VICIOUS CIRCLE AND THE UNSTUCK ROADMAP

失控的路线图表

“如果我们不喜欢发生在自己身上的事，那么我们能做的就是改变自己的意识——然后外界就会因此而改变

的！你要认识到，过程即目标，你永远都在路上。不要老想着去追逐目标，而是去享受它的美丽与智慧。”

——莱斯特·利文森

If we don't like what is happening to us in the world, all we have to do is change our consciousness--and the worldout there changes for us! Once you realize that the road is the goal and that you are always on the road. Not to reach

a goal, but to enjoy its beauty and its wisdom.--Lester Levenson

现在我们来看看另一个被误解的话题吧——把事情搞明白的习惯。在我们继续讨论这个问题时，可以回头

看看前面的图表。

这始于我们被一个问题纠缠，然后这个问题让我们产生一种不安全的感觉。这种不安全感又引发了我们想

要解决问题的欲望，于是我们试着去搞清楚如何解决问题。不过问题仍然继续，所以我们更加尽力地去寻求解

决之道。让事情变得更糟糕的是，我们开始因为解决不了问题而自我否定，我们越来越不赞同自己。同时，那

个问题还在哪里，于是我们再次陷入那个怪圈，一遍又一遍地循环，怪圈也因此变得越来越强大。

Now let's look at another misunderstood subject: the habit of figuring things out. Refer to the previous chart as wecontinue examining this issue.

We start with a problem. The problem creates a feeling of insecurity within us. This feeling of insecurity triggers a desireto fix the problem, so we try and figure out how to solve it. But it persists, so we try harder to figure out how to solve it.To make matters worse, we then start to beat ourselves up for not solving it. We give ourselves disapproval and moredisapproval. Meanwhile, the problem is still there and we fall back into the cycle again and again and it escalates.

回想一件你长期以来为之劳神费力的事，计划也好，目标也好，甚至是健康状况，只要是你还不能解决的

问题就行。以下可能就是你脑海里正在进行的活动——

首先，你有一个问题。

然后，你觉得没有安全感。

你想要把事情搞清楚（通过向自己的头脑提问题，但是它没有答案）。

你想要知道怎样才可以解决问题。

你想要知道答案究竟是什么。

你努力努力再努力。

你开始自我否定，不赞同自己，不喜欢自己。

你依然被这问题所困扰，回到了起点。

这是一个能够持续数年的循环，给你带来越来越大的挫败感。

Think about something you have been working on for a long time--a project, a goal, a health situation--something youhave not been able to resolve. Here is what's probably going on:

You first have a problemYou then become insecureYou try to figure it out (by asking your mind for the answer and it doesn't have it)You want to know what to do about itYou want to know what the answers areThen you try harderThen you start beating yourself up and you start disapproving of yourself

You still have the problem and you are right back where you started.It is a continuous spin that can go on for years sometimes and cause more and more frustration

所以，现在我们会学习如何停止这种循环事件链。回想一个你的疾病，身体上的小小病痛，或者是赚钱的

目标。注意到你一直以来都想弄清楚该怎么做，但你还是没能找到答案。你困在那个循环里，一圈又一圈地绕

着，因为找不到答案而否定自己。你越来越讨厌自己，但还是找不到答案。想象一下你因为车子发动不起来而

踹它一脚，或者你在向一台电脑要答案，如果电脑说“我没有答案”，你也会向它发脾气吗？更明智的做法是

找汽修工来修理汽车或者给电脑换个硬盘。也许那样你就能找到答案了。

那么再想一想，我们在向自己的大脑要答案，然后它说“我不知道”，然后我们就因此否定它。为什么我

们不能接受它说的呢？它就是不知道啊。我们不是在建议你放弃寻找答案，而是建议你到别处去寻找答案，一

个更高级的地方，一个能产生答案的地方，那就是真我的自性，或者更高级的自我。但是想要找到它就要主动

停止头脑的运转。同样的，想要搞清楚某件事就意味着缺乏那个答案，这种纯粹的“想要”实际上命令我们的

大脑不要给出答案，因为那是一个表示缺乏的指令。所以，再一次，我们回想那个我们想要解决的问题，不管

是缺钱还是想治病。也许你咨询了好多医生，也读了所有的自救书籍，吃了药，不过你依然找不到解决之道。

也许你超重了，想减肥。也许你对自己的生活了解得不够清楚。“想要”解决问题的过程进行了一遍又一遍。

你能看到你试图在哪里解决问题吗？

So, now we will learn how to stop this spin or chain of events. Take a look at some illness that you had, some bodyailment, or a goal about making money. Notice you have been trying to figure out what to do about it. You have not beenable to get the answer. You are spinning around and spinning around and, because you do not get the answer, you startbeating yourself up about it. Then you disapprove of yourself more and you still do not have an answer. Imagine kickingyour car when it doesn't start or asking your computer for an answer. If the computer said, "I don't have an answer,"would you beat it up? The smart thing to do is to find an automobile mechanic or another disk or program for yourcomputer. Maybe then you would have an answer.

Imagine this: We keep asking our mind for the answer. Our mind says, "I don't have the answer." Then we beat it up.Why not listen to it? IT DOES NOT HAVE AN ANSWER. It is not suggested that you NOT get an answer--it issuggested that you need to LOOK TO ANOTHER PLACE for an answer. There is such a place, a higher place, that ananswer can come from. This place is called beingness of true self or higher self. But one must be willing to leave themind in order to find that place. Also, WANTING to figure it out is LACKING an answer--the mere WANTING isactually instructing the mind to NOT give an answer. It is a lacking instruction to the mind. So, again, we take a look atthe situation or problem you have attempted to solve--whether it is a lack of money or perhaps an illness you wish tocure. Perhaps you consulted many doctors, read all kinds of self-help books, taken pills or other medications, but youstill found no resolution to the condition. Perhaps it is a weight problem, or maybe you lack clarity in your life. Theprocess of "WANTING" to figure things out goes on and on. Can you see where you have been wanting to figure it out?

记住：想要的越多等于越匮乏。所以，问问你自己，你能放下那种想要解决问题的欲望吗？可以吗？愿意

吗？什么时候放下呢？不要想太多，把它放下就好了。释放就像手中抓着一支钢笔，你握得越紧，就越觉得它

像是你的一部分。拿起手边的笔，紧紧攥住。然后打开手掌让笔在手心里自由滚动。笔是你手掌的一部分吗？

还是你握得太紧了呢？现在完全摊开手掌让笔下落，注意这是多么容易，感觉多美好。这个练习的关键是感受

当你放开笔的时候它从你手里滑下去的感觉。当我们错误地对“想要”这种感受紧抓不放时，我们认为自己是

愤怒的、痛苦的或者恐惧的。然而如果我们将它释放，就会发现那些只是感受而已，不是我们，而那些感受是

可以被释放的，就像你刚刚让笔从手中滑落一样。

看一看你“想要”的那种情况。你能感受到它在你胸腹之间引起了一种放不开、一种匮乏感吗？你能不能

垂下头，让那股能量浮上表面，穿过你离去——释放那种想要的欲望和匮乏感？你能不能释放那种缺乏的感受

呢？释放更多，越多越好。你是不是也想要知道怎样去做？你能够释放掉这种想要知道怎样去做的欲望，这种

缺乏的感觉吗？你能释放掉想要知道答案的欲望吗？你最好释放掉——反正你大脑已经告诉你无论如何都找不

到了。释放更多，越多越好。现在感觉是不是变得轻松些了呢？解决问题看上去是更容易了还是更难了呢？检

查一下吧。垂下头，看看胸腹之间是否还有更多的无用能量——那种匮乏的能量呢？你能够释放掉那种匮乏感

吗？能释放掉那种紧紧抓着不放手的感觉吗？放吧，放吧，越多越好。

Remember: WANT EQUALS LACK. So, ask yourself: COULD YOU LET GO of wanting to figure it out? JUSTCOULD YOU? AND WOULD YOU? AND WHEN? Without giving more thought to the WANT, just let it go! Lettinggo is like holding a pen in your hand. The tighter you hold on, the more it feels like part of you. Pick up a pen and hold itvery tight. Next, open your hand and let the pen roll around loosely. Is the pen part of your hand or is your hand justholding on to it tightly? Now completely open your hand and let the pen fall. Notice how easily the pen drops from yourhand and how nice that feels. The point of this exercise is to FEEL the pen drop away from your hand when you let it go.When we mistakenly hold on to WANTING feelings, we think that we are FEELING the anger, the grief or the fear. Butif we let these go, we discover they are NOT US, but just FEELINGS--feelings that can be let go--just like when you letgo of the pen from your hand a moment ago.

Look at your "want" situation. Can you see it brings up a clutching, a lacking feeling in your stomach or chest area? Canyou put your head down and allow that energy to come up and just allow it to pass through--Iet go of that wanting, thatlacking feeling? Could you let go of that lacking feeling? And more. And even more. And have you been wanting toknow what to do about it? Could you let go of wanting to know what to do about it, that lacking feeling? Could you letgo of wanting to know what the answers are? You might as well--your mind tells you that you don't know anyway. Andmore. And more. And even more. Now check and see if you feel a little lighter. Is it more possible to resolve the problemor less possible? Take a check. Put your head down and notice if there is anymore unwanted energy in your stomach oryour chest --that LACKING energy. Could you let go of that lacking feeling, that clutching? Could you let go ofclutching? And more. And more.

找不到答案已经够让人感到挫败的了，但为此而自我否定更加消极有害。这就像先前举的那个电脑的例子

一样，你问电脑问题而它不知道答案，于是你打它、向它发脾气。这并不能让你找到答案，这只是我们人人都

有的旧习惯。所以考虑一下这个自我否定的习惯或态度吧，让那种能量上浮，垂下头，让那股自我否定自我厌

恶的能量上浮。你能不能让它浮到表面呢？能不能让它穿过你离去呢？释放更多，越多越好。垂下头让它停止

工作，让能量上浮并穿越，释放得越多越好。看你是否变得更轻松了。自我否定会给你带来一种沉重感，你能

让更多的自我否定的能量浮到表面吗？让它上浮、穿过你离开？释放更多，越多越好。

你能不能给你自己一些认同？不为什么，甚至就是为了好玩。能不能再多给自己一些赞同？再多一点呢？

你能不能更喜欢自己一些？不需要很多，一点点就好，然后慢慢增多。你能不能再给自己一些认同，哪怕只是

为了好玩？再一点，再一点，再一点……

It is frustrating enough that we don't have an answer, but it is far more negative that we start beating ourselves up aboutit. It is like the earlier example of asking your computer for an answer and when the computer says, "I don't know whatthe answer is," we punch it and we beat it up. That is not going to get you an answer, but it is an old habit we all have. Sotake a look at the attitude or the habit of beating yourself up. Ask that energy to come up. Put your head down and justallow that energy to come up--that beating yourself up energy, that disapproving of yourself energy. Could you allow itto come up? Could you allow it to pass through? And more. And more. Put your head down and disconnect your mindand just allow that energy to come up and pass through. And more, and more. And more. See if you feel lighter. There isjust a heaviness about beating yourself up. Could you ask some more beating-yourself-up energy to come up? Just allowit to come up and allow it to pass through. And more. And even more.

Could you give yourself some approval, just because--for no reason--just for the heck of it? And could you give yourselfsome more approval? And more? Could you just like yourself a little bit? Not much--just a little bit? And more. Andmore. And could you give yourself some more approval--just for the heck of it? And more. And more. And more.

让我们再看看那个让你劳心费力的问题吧。现在克服它变得更容易了还是更困难了呢？想象灰尘覆盖了一

张很漂亮的桌子。它之所以难看是因为表面上的灰尘。我们永远看不到它是多么美丽，除非把上面的灰尘抹

掉。我们的真我也是一样。我们的消极感受遮蔽了我们内在的完美和美丽。每次你做释放，都会变得更加轻

松，也越来越靠近你真实的自我——积极的无限的存在。试一试，自己查看一下。

再次观察那个问题，看你是否一直想要想出怎样解决它。你能否把这种想要想出解决之道的欲望释放掉？

你能否把想要知道答案的欲望释放掉？你最好释放掉，反正你无论如何都不会知道答案。那你能不能把想要知

道如何去做的欲望释放掉？放吧，放吧，越多越好。实际上你是把问题搁在心里或者是紧抓着想要解决问题的

欲望不放。正是你的那种“想要”让头脑给你一种匮乏的能量，而你把这能量放在了感觉中心。垂下头，让那

股匮乏能量浮上来，穿过你离去。释放更多，越多越好。

Let us look again at the problem you have been working on. Is it more possible or less possible to overcome the problemor hurdle? Imagine dust covering up a beautiful table. It looks ugly because it is covered with dust. We cannot see howbeautiful it is until we remove the dust. It is the same with our true self. Our negative feelings are covering up our innerperfection and beauty. Every time you let go, you get lighter and lighter. Every time you let go, you get closer and closerto what you really are--your true self--a positive limitless being. Take a check and see.

Take a look at the problem one more time. See if you have been trying to figure out what to do about it. Could you let goof WANTING to figure out what to do about it? Could you let go of WANTING to know what the answers are? You'dmight as well--you don't know anyway. And could you let go of WANTING to know what to do about it? And more.And more. And even more. You are actually holding in mind the problem or holding on to wanting to figure it out. Yourwanting is instructing the mind to give you a lacking energy. Notice that you are holding it in your stomach or your chest.Put your head down and allow that lacking energy to come up--that wanting--and allow it to pass through. And more.And more.

现在看看你是不是因为找不到答案而一直在责怪自己，否定自己？就让那能量、那种自我否定的习惯上浮

吧。其实我们人人都有这种习惯。只要让这能量浮到表面，穿过你离去就好了。实际上，它也很想离开。停止

使用大脑，垂下头，指向胸腹之间，邀请那股能量上浮，允许它上浮，欢迎它上浮，然后允许它穿过你离开。

释放更多，越多越好。你能不能给自己更多的认同呢？哪怕只是为了好玩，不为别的。再给一些，多一些。你

能不能再多喜欢自己一些呢？不用很多，一些就好。你能再多给自己一些认同吗？注意到这认同来自哪里——

正是来自你自己呀。你能再给自己一些认同吗？再多一些？再来一些？

现在再想想那个你纠结的情况，克服它是变得更容易了，还是更困难了？检查一下。达成目标变得更容易

了还是更困难了？如果你做了释放，就会发现更有胜算了。

下面的练习是非常有帮助的。它包括了你在做释放时应当问自己的问题，也就是我们一直在回顾练习的那

些问题。只要问自己：你能把它放下吗？你愿意把它放下吗？你想什么时候把它放下呢？还有其他一些，很简

单。

Now see if you have been disapproving of yourself or beating yourself up about the problem because you do not seem tohave an answer. Just allow that energy to come up, that habit of disapproving yourself. We all have it. Just allow thatenergy to come up and pass through. It actually wants to leave. Disengage your head. Put your head down toward yourstomach or your chest and invite this energy up and allow it to come up--welcome it up--and allow it to just pass through.And more. And even more. Could you give yourself some approval, just for the heck of it? No reason. And more. Andmore. Could you like yourself a little bit? Not much, just a little bit? Could you give yourself some more approval?Notice where it comes from: It comes from you. Could you give yourself some more approval? And more. And more.

Now take a look at the situation you have been working on. Is it more possible or less possible to overcome the problem?Take a check. Is it more possible to obtain or less possible? If you released, you fill find it is more possible.

The following exercise can be very helpful. It contains the releasing questions you should ask yourself, which we havebeen reviewing. Just ask yourself those questions: Could you let it go? Would you let it go? When? And more. Very

simple.

你通往喜悦与丰盛的入场券

YOUR TICKET TO BLISS AND ABUNDANCE

1、 我能否放下那种想把事情弄清楚的欲望？

2、 我能否放下那种想要知道如何去做的欲望？

3、 我能否放下那种想要知道答案的欲望？

4、 我能否放下那种此时此刻想知道任何事情的欲望？

5、 再一次，再一次……

6、 我能否放下那种想要思考的欲望？

7、 再一次，再一次……

1、 现在，我能否放下对自己的不认同？

2、 再一次，再一次……

3、 我能否给自己认同（不出于任何理由）？

4、 再一次，再多一次……

1. Could I let go of wanting to figure things out?2. Could I let go of wanting to know what to do?3. Could I let go of wanting to know the answers?4. Could I let go of wanting to know anything (for this moment) right now?5. And again. And again.6. Could I let go of wanting to think?7. And again. And again.

1. Now, can I let go of disapproving of myself right now?2. And again. And again.3. Could I give myself approval (for no reason)?4. And again. And once more.

给你留一个有趣的作业：我希望你用接下来的几个小时来回想你想要搞清楚的那些问题，工作上的、家庭

里的、甚至是关于你的车的，每次你意识到自己想要搞清楚什么问题，立刻停下，然后释放掉那种“想要”，

只要放下它就好了。那不过是个习惯。还有，每次你在不赞同自己时，就垂下头，让那种不赞同的能量浮到表

面并且允许它穿过你离开吧。一定要进行给予自己认同的练习。寻找我们想要搞清楚问题的时刻，这很需要警

觉——它是我们每个人不自觉的习惯。如果你翻转了这个想要解决问题的习惯和自我否定的序贯，你就会开始

向完全丰盛的健康、财富和幸福靠近。

I have a fun assignment for you: I would like you to spend the next few hours looking for your wanting to figure it out.Look for it in your office, your home, your car--and every time you notice you are wanting to figure it out, stopimmediately and let go of that wanting. Just let it go. It's just a habit. And every time you are disapproving of yourself,just put your head down, let the disapproving energy come up and allow it to pass through. Make sure to practice givingyourself approval. Look for it. It takes vigilance--it is just a habit in each of us. If you reverse this habit of wanting tofigure it out (which is instructing your mind NOT to give you answers) and beating yourself up, you will begin to movecloser and closer to having total abundance of health, wealth and happiness.

第八章 情绪--如何控制它们

CHAPTER EIGHTEMOTIONS--HOW TOMASTER THEM

“如果我们真的想要知道关于我们到底是谁的真相，那么要做的只有释放掉自己对想法和感受的依恋。在一片

静默中，我们身份的真相会自己浮现出来的。”

——莱斯特·利文森

If we really want to know the truth about who we are, all we have to do is let go of our attachment to thoughts andfeelings. In silence, who and what we are makes itself known.

--Lester Levenson

在这一章，我们将复习之前的内容，然后更进一步，深入了解一下如何消灭紧抓消极感受不放的这一习

惯——它是如何产生的，我们又将如何应对。

自打开始学习释放法，我们就在通过垂下头来感知我们的无用情绪。每次我们产生无用情绪，我们垂下头

或者将手放在感觉中心（胸腹之间），切断与大脑的联系并且允许我们的感受浮到表面并且穿过我们离开。然

后我们研究了想要搞清楚事情的习惯。实际上，这一习惯蒙蔽了你的头脑，让你变得困惑。它实际上命令头脑

不给你答案。这个习惯是如此根深蒂固，以至于需要强大的警觉去试着扭转这个情况，所以我让你花几个小时

在自己身上去寻找并释放它，不要放过它。我也让你去寻找自我否定的习惯（同样是人人都有的习惯）并释放

它，感受那种能量，允许其上浮并离开。同样要翻转这一习惯，通过给自己认同，喜欢自己。如果你去注意的

话，你做越多释放，你感觉就越好。你也会注意到那种认同是从哪里来的——你的内在，然而每个人都忙于在

外界寻找它。所以练习给予自己认同感吧。

In this chapter, we will review all we have been doing and then we will move further and take a step deeper into HOW toeliminate the habit of holding on to negative feelings--WHY it happened and WHAT to do about it.

We've been looking at our unwanted emotions by putting our head down. Every time we have an unwanted emotion, weput our head down or put our hand on our feeling center, stomach or chest, disconnecting our head and allowing thefeelings to come up and pass through. Then we've looked at the wanting-to-figure-it-out habit. Actually, wanting tofigure it out clouds your mind and allows you to be confused. It actually instructs your mind NOT to give you an answer.It's such a habit that it takes vigilance to reverse it, which is why I've asked you to spend the next few hours looking forthe habit of wanting to figure it out and then let go of wanting to figure it out. Don't let it get further than your nose. Andlooking for the disapproval habit--disapproving of ourselves. It's a habit we all have--and let go of wanting to disapproveof ourselves. And feel the energy and allow it to come up and allow it to pass through. And also reverse the habit ofdisapproving ourselves by giving ourselves approval-liking ourselves. If you will notice, the more you do it, the nicer itfeels and you will notice where approval comes from. It comes from inside yourself, and yet everybody is busy lookingfor it outside themselves. So practice giving yourself approval.

现在，我们要更进一步，在更深的层次观察我们的感受。我要请你阅读后边情绪的表格。先看每个分类之

下的情绪列表，共有八个分类，即：万念俱灰、悲苦、恐惧、贪求、愤怒、自尊自傲、无畏、接纳，以及，也

是最终的，平和。我希望你坐下来，一个个地观察这些感受，注意它们在你胸腹之间激起的能量。如果有的

话，让它穿过你好了。在你顺着表格往下看时，注意能量的流动。莱斯特把这个表格称为“AGFLAP”表：万念俱灰（Apathy）、悲苦（grief）、恐惧（fear）、贪求（lust）、愤怒（anger），以及自尊自傲（pride）。然后我们会进行到“CAP”表：无畏（courage/courageousness）、接纳（acceptance）与平和（peace）。在你阅读表格时观察你的能量。记住这些都只是词语而已，如果它们真的影响到你了，观察那影响。

Now we are going to move on further and take a look at our feelings on a deeper level. I am going to ask you to read the

chart of emotions which follows. Please read the chart, starting with the list of emotions under each category: Apathy,Grief, Fear, Lust, Anger, Pride, Courageousness, Acceptance and, finally, Peace. I want you to just sit and watch thefeelings go by and notice that energy will get stirred up in your stomach or your chest. If it does, just allow it to passthrough. Notice the flow of energy as you follow the chart. Lester called this the "AGFLAP" CHART: APATHY,GRIEF, FEAR, LUST, ANGER and PRIDE. Then we are going to move up to "CAP": COURAGE, ACCEPTANCEand PEACE.

Watch your energy as you move up the chart. Remember, these are just words--and watch how they affect you, if they do.

情绪的能量量表

情绪 压抑它所需能量 余下可用于正常活动能量

消极的——AGFLAP万念俱灰 100~95% 0~5%悲痛 94~90% 5~10%恐惧 89~85% 11~15%贪求 84~80% 16~20%愤怒 79~70% 21~30%自尊自傲 69~60% 31~40%

积极的——CAP无畏 59~35% 41~65%接纳 34~15% 66~85%平和 14~0% 86~100%

以上的比例说明了我们与生俱来的固有能量是如何转而进行压抑及保持压抑感受的（过去的决定，或过去

的设置）。

我们的头脑，像电脑一样，反过来运用那些能量来指引我们进行那些思考和模式化行为，那些早已由以前

的决策或设置定下的思考和模式化行为。

The above scale illustrates how our natural, inherent energy is diverted into the task of suppressing, and keepingsuppressed, the feelings (past decisions– past programs).

Our mind, the computer, in turn uses that energy to direct us into the thinking and patterns of behavior which have beenpredetermined by those past decisions or programs.

现在，既然你已经看到了你的头脑是如何运作的，看到了情绪是如何影响你的能量的，我们就向着那些消

极情绪（AGFLAP）前进吧，一个个把它们拿下。然后你就会看到每一种情绪是如何影响你的区分能力的，如何控制的你自我意识的。你也将了解到如何帮助你的自我意识重新开始占据主导。这是一个令人兴奋的旅途。

现在你已经读完整张表格了，也许你已经在读的时候感受到了自己体内的能量变化。如果有哪一类词语引

起了你的共鸣，再回去看一下那一块。垂下头，看那些词语是否激起了你的欲望，你的一股无用能量，你的抗

拒和你的放不开。现在让那股能量上浮吧，允许它穿过你离去，释放更多，越多越好。你也许想再次查看那张

表格了，在你阅读每种感受时，都请注意你的感受，从消极的 AGFLAP开始，到积极的 CAP结束。记住，在此期间保持释放的状态。

Now that you see how your mind works and how the emotions affect your energy, let's move on to the negative emotions,AGFLAP. Take them one by one, and you will see how each emotion affects your ability to discriminate; how it takescontrol over your "I" sense; and how you can help your "I" sense to start taking charge again. It is an exciting journey.

Now that you have read the entire chart, you probably noticed a shift in energy as you were reading. If there is any wordcategory that resonated with you, look at that section again on the previous chart of emotions. Put your head down andsee if it stirred up a want--an unwanted energy, a resistance, a clutching. Now just allow that energy to come up andallow it to move through. And more, and more. You might want to peruse this chart again and pay attention to yourfeelings as you read each category--AGFLAP: apathy, grief, fear, lust, anger, pride--and then move to CAP. Remember,keep releasing as you work through the chart.

把 AGFLAP抛到脑后，向 CAP前进Leaving AGFLAP Behind and Moving Up To Courageousness, Acceptance and Peace我们现在要前进到 CAP能量了，即无畏、接纳与平和。它们每次都能打败 AGFLAP能量。我们将意识到

高等能量的存在，让它打败低等能量，拆吃入腹，挫骨扬灰。你也许想先花几分钟复习一下 AGFLAP表，看是否它们激起的无用能量还在那里。只要去注意你体内的那股能量，让它上浮并穿过你离开就好了。好，在我们

向下进行之前，先花些时间做这件事吧。你也许会注意到“接纳”下方的第一个词就是“丰盛”。我会教你如

何拥有这一能量，并让你得到生活中所有方面的丰盛。

We are now going to move up to CAP energy: C-A-P = courageousness, acceptance and peace--and these trumpAGFLAP every time. We will move up to the real awareness of high energy and allow this energy to knock out the lowerenergy, to eat it up and dissolve it. You may want to take a few minutes first to review the AGFLAP chart and see if anunwanted energy is stirred up or is still there when you read the words. Just notice the energy in your body and allow theenergy to come up and allow it to pass through. So take some time now before moving on. You might have noticed thatthe first word under the acceptance category is "abundance!" I am going to show you how to move up into this energyand stay there and allow yourself to have an abundance of everything in life.

棍棒与石头

STICKS AND STONES释放掉无用能量之后，现在你是否感到更轻松了呢？那些词语对我们的影响真是意料之外地大，一定要注

意那些词语背后的能量。孩子们有句话，“棍棒石头可能打断我的骨头，但话语决不会伤害我”。这是个儿

歌，但也很有内涵，因为从来没人教过我们如何避免自己被话语伤到。人生头一遭，我们在学习如何到达一个

不会被任何人事物干扰的境地，一个波澜不惊的境地。莱斯特将之称为“完美前的预备阶段”。让我们把它设

定为这一课程的最高目标吧，好吗？

Now see if you feel lighter, having let go of this energy. It is amazing how words can affect us. Notice the energy behindthese words. Little kids have an expression: "Sticks and stones may break my bones, but names will never harm me." Itis a nursery rhyme--and a good expression--but no one ever taught us how to accomplish this! For the first time, we arelearning how to get to a place where nothing and nobody bothers us--a place of "imperturbability." Lester calledimperturbability "the perfect place to be." Let us decide to make that our top goal for this course, OK?

把沉静设为目标

MAKE IMPERTURBABILITY YOUR GOAL如果你看前面的情绪表格，你会发现在最上面就是“波澜不惊”，那是一个没有任何人事物再能够干扰到

我们的境地，一个你能感受到你拥有一切的境地，一个没有什么不可能的境地。

前面几页给万念俱灰、悲痛、恐惧、贪求、愤怒、自尊自傲、无畏、接纳与平和做了更加容易理解的描

述，也帮助你更好地了解了这些情绪，以及当它们出现时该怎么办。记住，在你复习表格时不要停止释放。

If you look at the chart of emotions on pages 42-43, you will notice a word at the top of the chart: "imperturbability."That is the place where nothing and no one can ever bother us. Again, it's a place where you feel like you can have it all--a place where there are no impossibilities.

The previous pages provide a more comprehensive description of apathy, grief, fear, lust, anger, pride, courageousness,acceptance and peace, as well as help you to better understand these emotions and how to deal with them when theyshow up in life. Remember, keep releasing as you review these nine charts.

行动量表

WORKING WITH THE SCALE OF ACTION从下往上读下面的表格，从万念俱灰开始。期间注意自己体内能量的流动。记着保持释放。

Read the following chart. Start at the bottom of the Scale of Actions, beginning with Apathy. Then move up the chartfrom the bottom to the top and notice the energy flow. Remember to keep releasing.

你应该注意到了，自尊自傲上面有一条分割线，之下的 AGFLAP栏里都是一些“我不要”和“我不行”的感受。自尊自傲是一种很强烈的感受，在今后的课程里我们也会研究到它，因为它挡在了我们通往丰盛的路

上。这种负面能量是非常强大的，它听上去像“我不要”，但是在最深层的地方是很强烈的“我不行”，只不

过披上了“我不要”的外衣。“你能……吗？”“不，我才不想做呢！”“你能……吗？”“我不要！”自尊

自傲就是个避难所，大多数人把自己困在了那里，却不明白自尊自傲才是他们向无畏、接纳与平和前进的真正

阻碍。现在，再次读一下“无畏”那一类，这是通向“我行”的第一步。达到无畏阶段的人都是这世界的实干

家。然后再看“接纳”，最后是“平和”。

花几分钟看一下上面的行动量表，对应一下自己的情况，看你的起点在哪。这很重要，因为通过这个表格

你能够看出释放让你前进了多少。你越向自己证明这一点，就越愿意以此激励自己做更多释放。每次你释放

完，就会发现自己境界又高了一点，问问你自己，你的起点在万念俱灰还是悲苦？或者是恐惧？贪求？愤怒？

自尊自傲？还是无畏、接纳与平和呢？不要评判你自己——不要认为自己错了。事实上，这件事没有好坏对错

之分。你只是需要了解自己所处的状态，意识到释放法给你带来的进步。如果我们知道自己在前进，就会觉得

受到了鼓励，从而用得更多。每次做完释放，你都将会发现自己有了进步，发现自己感到越来越轻松，越来越

快乐。

You will notice there is a line above "Pride" and anything from "Pride" down on the AGFLAP chart is an "I WON'T," "ICAN'T" feeling. Pride is a very strong energy and we will be examining it further as we get into this course becausepride stops us from having abundance. It is a big, strong, negative energy. It sounds like "I won't," but underneath it isreally a strong "I can't," which is covered up with "I won't." Can you do it? No, I don't want to do it. Can you do it? Idon't wanna do it. Pride is a hiding place, and most people stuck in it do not know that the pride energy is really whatstops one from moving up into courageousness, acceptance and peace. Now read, COURAGEOUSNESS again. This isthe first move upward to "I CAN." People who hang out in courageousness are the doers of the world. Now readACCEPTANCE. Then read PEACE.

Take a few minutes and just take a look at the scale of action chart and place yourself on the chart--see where your homebase is. It is important to do this because using this chart will show you that you can move up the chart just by letting go.The more you prove this to yourself, the more you will use this to motivate yourself to release more. Every time you letgo, you find yourself moving up and up. Ask yourself: Is your home base in apathy, grief, fear, lust, anger or pride? Or isit in courageousness, acceptance and peace? Do not judge yourself-- don't make yourself wrong. It's not good, it's not bad.You just need to find out where you are so you know that you are moving upward as you begin to release. If we knowthat we are moving, we are encouraged to use this technique more and more. Every time you let go, you will discoverthat you move up. Each time you let go, you will feel lighter and lighter and happier and happier.

注意，行动量表的背景是一个灰色的金字塔，越往上颜色越浅，这也反映了这些压抑多年的情绪的状况，

越是底层的情绪堆得越紧固。被压抑或隐藏的感受是有层次的，一个压着另一个。每次我们堵住自己的愤怒、

悲痛、或者是任何一种 AGFLAP的感觉，那背后的能量同样被压制了，现在正堵塞在我们的记忆深处。当我们通过释放法解压时，能量就会开始上行，因为它本来就不属于那里，也很想伸展自己。一定要对此保持警惕，

允许它上浮并离开。不要评判它，它既不好也不坏——它就是要上浮以便离开。记住，每种感觉都是想要离开

的，而我们做的实际上把它们拦住了不放。这非常重要，保持警惕！就像从纸抽里抽纸一样，你抽出一张，下

一张就会自动出来，你再抽一张，还会有新的出来。如果你连续不断地抽，那么总有一天会抽空的。这些压抑

的情绪也是一样，如果你坚持不断释放它，那么最终你就会将自己清理一新，进入那个波澜不惊的状态，那时

就不会有任何感觉干扰你了。在你释放的时候，一个感觉跳出来，后面的也会跟着跳出来的，可能是喜悦，也

可能是悲痛，还可能是愤怒。你只要让它们都浮到表面，穿过你离开就行了。如果你习惯于不再评判自己的感

受，把它们都仅仅看作现象，你会发现它们会很轻易地离开。记住：感受不好也不坏，它们只是路过而已。

所以我们不如在往下学之前做个小小的清理吧！闭上眼睛，或者把手覆在胸腹之间的感觉中心上，，注意

是否有关于我们刚刚探讨的东西的无用能量在涌动。你能只是让它浮到表面，穿过你离去吗？它就在胸腹之

间，切断头脑与那里的联系，让那能量上浮离开。它不好也不坏，只是从你这里路过。释放更多，越多越好。

现在看还有没有剩余，你能让它只是上浮离开吗？放吧，放吧，越多越好。

Notice there is a gray pyramid shape on the Scale of Action. The shading grows lighter toward the top. This illustrateshow these emotions, suppressed over the years, are stacked in tighter and tighter as you reach the bottom of the chart.

There are layers of feelings suppressed and covered up--one on top of the other. Every time we stuffed an anger, everytime we stuffed a feeling of grief, every time we stuffed some AGFLAP, the energy got suppressed and is now stuck inour memory banks. As we start un-suppressing by releasing, this energy starts coming up because it is not supposed to bethere and it wants to expend itself. It is important to be vigilant and allow this energy to come up and out. Don't judge it.It's not good, it's not bad--it's just coming up so it can leave. Remember every feeling wants to leave and we are actuallyholding them in. This is very important. Be Vigilant of it. It is akin to a Kleenex box. When you take one tissue out, thenext tissue comes up automatically. You take another one out and the next tissue comes up. And if you keep emptyingout the box, eventually the box will be empty. It is the same with these suppressed emotions. Keep letting them go andeventually you will empty yourself of these disturbing emotions, and you will be home in a place called"imperturbability," where there are no more feelings that bother you anymore. As you release, one feeling will come upand the next feelings will come up. It might be joy, it might be followed by grief, it might be followed by anger. Just letthem come up and allow them to pass through. If you get into the habit of not judging your feelings and see all feelingsas simply phenomenon, you will discover they will just pass through with ease. Remember: feelings are not good, theyare not bad--they are just passing through.

So let us do a little cleanup before we move on. Close your eyes or put your hand on your feeling center, your stomachor chest, and notice if you have an unwanted energy stirred up about what we just discussed. Could you allow thatunwanted energy to come up and allow it to pass through? It's in your stomach or your chest. Disengage your head andallow that energy to come up and pass through. It's not good, it's not bad, it's just passing through. And more. And evenmore. Now see if there's some more unwanted energy that's stirred up. Could you allow it to come up and allow it to passthrough? And more. And even more.

现在感觉自己是否在尝试搞清楚什么问题，你能把这种欲望释放掉吗？再释放一些，越多越好。你能把想

要知道怎么做的想法释放掉吗？再释放一些，越多越好。你能把想要知道答案的想法释放掉吗？你最好这么

做，反正你现在也没有得到答案。释放更多，越多越好。你最好多释放一些，然后通过释放匮乏来获得答案。

放吧，放吧，越多越好。注意，你是否又不认同自己了？你能让这能量上浮并穿过你离开吗？它不好也不坏，

只是路过而已。释放更多，越多越好。你能否给自己一些认同呢？不为什么，哪怕就是为了玩。能再给自己一

些认同吗？再多一些呢？再多一些……再多一些……再多一些……注意自己现在的感受，是不是感觉更积极

了？你要向自己证明，你做越多释放就变得越轻松越明晰。你会开始向无畏的方向进展，并能够不断前进。当

然，你也会遭遇那些已经形成长期习惯的、很难去除的感受。然而，如果你把自己那种“放不开”和抗拒感都

释放掉，就会发现那不过是感受而已。这些感受阻碍了我们得到一切想要的，但是那只是感受！你只要多感受

几次就能发现它们到底是什么了。那不过是能量，让它穿过你离去就好了。它不好也不坏，只不过是路过的现

象而已。

所以，随着我们往下进行，我们会逐渐摆脱“想要”（匮乏感）和欲望，那些实际上在潜意识里作祟，阻

挠我们获得丰盛的东西。

Now see if you are trying to figure something out. Could you let go of wanting to figure it out? And more. And more.And even more. And could you let go of wanting to know what to do about it? And more. And even more. And couldyou let go of wanting to know what the answers are? You'd might as well. You don't have the answer right now, anyway.And more. And more. You'd might as well let go and have answers by letting go of lacking. And more. And more. Andnotice if you've been disapproving of yourself. Could you allow that energy to come up and allow it to pass through? It'snot good, it's not bad, it's just passing through. And more. And more. And even more. And could you give yourself someapproval? Just for the heck of it? No reason necessary. And could you give yourself some more approval? And more.And even more. And even more. Notice how you feel right now. Notice if you feel more positive or less positive. Youmust prove to yourself that the more you release the more you prove to yourself that every time you let go you will getlighter and lighter and clearer and clearer. You will begin to move into courageousness and be able to move on; confrontsome of these other feelings that are long-term habits which seem to be difficult to let go. However, if you let go ofclutching and let go of resisting, you will discover they are JUST FEELINGS. These feelings have been stopping us

from having everything we want. And they are just feelings! Just play around with that and you will discover that's all itis. It's just energy and just allow it to pass through. It's not good, it's not bad, it's just phenomena passing through.

So, as we move on, we will be getting rid of wants (lacking feelings) and desires that actually have been subconsciouslystopping us from having abundance.

第九章 引发感受的根本原因

CHAPTER NINETHE ROOT CAUSE OF FEELINGS

“我们本是无限的存在，却被头脑里的种种观念所限制。所以，不要再作为受限制的躯体和头脑活下去了，你

不是这个样子的。去成为你应该成为的样子吧，一个无限的、完全自由的、重要的、丰富的存在，完整无

缺。”

——莱斯特·利文森

We are unlimited beings limited only by the concepts of limitation we hold in our mind. So stop being what you arenot, a limited body and mind, and just be what you are--an infinite, totally free, grand and flowing being, whole and

complete.--Lester Levenson

下面让我们研究一下引起所有感受的根本原因吧。感受的感觉是如何产生的？它们为什么会驱使我们，引

起我们的反应？它是这样开始的：有些事件发生在我们的生活中，激发了我们想要变得安全的欲望，也是一种

缺乏安全感的感觉，所以我们就变得没有安全感。别人说了什么做了什么让我们感到没有安全感，进而引发我

们想要安全妥当、想要生存的欲望。当我们觉得不安全时就会试图操控别人，于是控制欲也被激发了，我们又

会产生失去控制的感受。因此我们更加努力地去操控别人了。如果这努力失败了，我们就会想要被认同，想要

被爱。我们试着表现得很安分，这样别人不会来害我们、干扰我们、或者让我们觉得不安全。当我们没有安全

感时，就会开始引起别人的 AGFLAP能量——我们把它们作为工具来对付别人。在我们紧抓着自己的 AGFLAP不放时，这些感受事实上已经蒙蔽了我们看世界的双眼，也影响了我们的思

考及思维的清晰度，它让我们以一个消极悲观的角度看世界。你看到过爱发脾气的人，他们以愤怒的角度看待

生活中发生的任何事。你看到过悲痛欲绝的人，他们以受害者的角度看待发生在自己身上的事，觉得自己很可

怜，处处逼不得已。这会影响你眼中的世界，因为你就是你认为自己是的样子。放下你对世界的看法吧，然后

变化就会发生了。

Let us examine the root cause of all feelings. How did the sensation of feelings get started and why are they running usand making us reactive? Here is how it begins: some incident occurs in our life. It stirs up our wanting to be safe, a"lacking safety" feeling, and we become insecure. Something somebody says or does makes us insecure and it stirs upour wanting to be safe, wanting to be secure and our wanting to survive. What happens when we feel insecure is we tryto control the other person which stirs up our wanting to control. We have an out of control feeling. Therefore, we try tocontrol the other person. If that does not work, we go to wanting approval, wanting to be loved. We try to be nice sopeople will not harm us, disturb us, or make us feel insecure. When we get insecure, we start to AGFLAP the otherperson--we pullout the tools of AGFLAP. We use apathy, grief, fear, lust, anger and pride against them.

As we hold on to all of our apathy, grief, fear, lust, anger and pride, these feelings actually cloud our picture of the world.It affects our thinking and clarity, causing us to see everything from a negative point of view. You have seen people whoare angry--everything that happens in their lives is coming from an angry point of view. You have seen people who arein grief--everything that is happening to them is from a victim, "poor me," "boo hoo hoo" point of view. That affects thepicture of your world because you are what you think you are. Let go of this picture and your world will change.

所以接下来我们要练习释放想要被认同、想要控制和想要安全这三大欲望。

我们通常是如何寻求被认同的？我们尽量使自己显得友善，我们微笑，我们尽量使自己显得聪明，我们找

体面的工作、买新车、新的套装、穿得很性感、表现得很无辜……等等。好好想一想吧，你可以在下面的表格

里写下来，然后检验一下。

So we are going to practice letting go of wanting (lacking) approval, wanting control and wanting to be safe and secure.

What are some of the ways we try to seek approval? We try to be nice, we smile, we try to seem smart, we get a big job,a new car, a new suit, we dress sexily, act helpless--the list goes on. Think of some ways you try seeking approval. Youmight want to write them down on the following chart and examine them.

寻求被认同（被爱）的途径

WAYS IN WHICH I SEEK APPROVAL (LOVE)：____________________________________________________________________________________________________________________________________________________________________________________________________________

我们又依靠哪些途径来寻求控制呢？我们尖叫咆哮，发号施令，把头高高扬起，鼻孔朝天；我们不和别人

说话，我们走在街道的另一侧；我们羞辱别人，忽视别人，给别人负罪感；我们召来律师或叫来警察……回想

你用来寻求控制的办法，写在下面的表格里并检视它们。

Now what are some of the ways we seek control? We scream and yell, we put our nose up in the air. We don't talk topeople, we walk to the other side of the street, we embarrass them, we ignore them, we make them feel guilty, we hire alawyer, we call the police and so on. Think of ways that you try to seek control. You might want to write them down onthe following chart and examine them.

寻求控制的（变化）的途径

WAYS IN WHICH I SEEK CONTROL (CHANGE)：__________________________________________________________________________________________________________________________________________________________________________________________________________________

好，现在我们再来看看你寻求安全妥当，让自己活下去的方法。你会怎么做呢？你听从自己的恐惧，这样

会更安全。你不敢飞太高，而是尽量让自己放低姿态。你拖延并逃避决策。你表现得很聪明，你让自己位高权

重，家财万贯。你购入豪宅……所以，现在看一看你寻求安全感的途径吧。你可能像强迫症发作一样，屡次去

看医生，摄入大量的维他命或者其他的药物来保持健康和安全。这些都引起了你想要安全的欲望，同时也引起

了缺乏安全的感受。

回想你寻求安全妥当，使自己活下去的手段。写在下面的表格里，然后检验它们。

Now let's take a look at the ways you seek security, safety and survival. What do you do? You listen to your fears so youcan be safe. You dare not fly high; you keep yourself down. You procrastinate and avoid making decisions. You actsmart, you get to be powerful, you accumulate a lot of money, you buy a big house, and so on. So look at some of theways you seek security, safety and survival. You have obsessive behavior like a myriad of doctor visits, taking numerousvitamins and other pills just to be safe. These are some of the things that stir your wanting to be safe (lacking safety).

Think of some of the ways you try to seek security, safety and survival. You might want to write them down on thefollowing chart and examine them.

寻求安全妥当和生存的途径

WAYS IN WHICH I SEEK SECURITY/SAFETY/SURVIVAL：_______________________________________________________________________

______________________________________________________________________________________________________________________________________________

为了正确地学习释放法，你最好从这三大欲望的角度来观察自己的生活。

回想生活中干扰的你一个人或一件事，这挑起了你想要被认同、想要控制、或者想要安全的感觉吗？不管

是那种欲望被激起了，你能把它放下吗？你能做到吗？你愿意吗？你想什么时候把它放下呢？然后再次检视一

下自己当下的感受。重复这个过程，直到你感觉完全镇定下来了。再回想一个激起你想要被认同的感觉的事

情，你能把这欲望放下吗？愿意吗？什么时候呢？

In order to properly learn the Release Technique it is important that you see everything in life as a feeling of eitherWANTING APPROVAL, WANTING CONTROL or WANTING TO BE SAFE.

Think of something that bothers you in your life. Maybe it's a person. Does that stir up a feeling of wanting approval,control or safety? Whichever want that it stirs up, could you let go of either wanting approval, wanting control orwanting to be safe? Could you just let it go? Would you let it go if you could? And when would you let it go? Take acheck and see how you feel about it now. Do not stop until you feel completely calm. Think of something that stirs upyour wanting approval. Could you let go of wanting approval? Would you let go of wanting approval? When?

感觉一下你是不是依然想要被认同（既然想要被认同是一种缺乏的感觉，你事实上是缺乏认同感的），你

能放下它吗？愿意吗？什么时候呢？

记住，感受仅仅是感受而已。拿起你手边的铅笔或者什么别的东西，手握拳攥住它，伸展手臂，把那东西

攥紧，越攥越紧，越攥越紧。现在摊开手掌让它自由下落，你的手放松了。你抓得越紧，手就越紧张。这也是

我们对自己感受所做的，我们紧抓着它们不放。所以当我们放下想要被认同的欲望时，也就放下了那种匮乏

感。就像你放下手里的东西一样放下这匮乏感吧，很简单，放下就行了。

Take a check and see if you still want approval (and since "wanting" approval is a "lacking" feeling, you're lackingapproval). Could you let that go? Would you let that go? And when?

Remember, these feelings are just feelings. Take a pencil or an object you have handy and clench it in your fist. Stretchyour arm and hold on to the object real tight. And make your fist tighter--tighter--tighter--and even tighter. Now open upyour hand and just let it go. Notice how easy it was. Notice there was no clutching after you let it go. Your hand justrelaxed. And the more you held on to the object and the more you clutched, the tighter your hand got. This is exactlywhat we are doing with feelings. We are holding on to them. So when you let go of wanting approval, you are actuallyletting go of the lack feeling. Just let go of the lacking feeling the way you let go of the object in your hand. It's simple:You just let it go.

现在再回想一件你想要控制、想要改变的事。你能把这种控制欲放下吗？能把这种失去控制的感觉一同放

下吗？愿意吗？那什么时候放下它呢？检查一下，看你现在是否感觉更轻松了。再唤起更多的想要控制的感

觉，如果你能放下它们的话，你愿意吗？什么时候放下呢？看这感觉是否在胸腹之间引起了反应，激起了一种

放不开的无用能量。你能把它放下吗？再回想一件你想要控制的事，如果你能把它放下的话，你愿意吗？你能

够把它放下吗？那什么时候能把它放下呢？只要放下它，丢掉它就好了。释放更多，越多越好。如果你在此过

程中感到困难，就垂下头，感受胸腹之间的无用能量，允许它上浮离开。记住，不要去评判那些感受，它们不

好也不坏，只不过是路过而已。

Now let us look at something you want to control--something you want to change. Could you let go of wanting to changeit? Could you let go of wanting control--the lack of control? Would you let it go? Could you let it go? And when? Checkand see if you feel lighter. And bring up some more wanting (lacking) control. Would you let it go if you could? When?See if this brings up a wanting control in your stomach or chest area--a clutching, an unwanted energy. Could you just let

go of wanting to control? Think of something you want to control. Would you let it go if you could? Could you let it go?When? Just let it go. Just drop it. And more. And more. If you are having difficulty with it, you can put your head down.

Feel the unwanted energy in your stomach or chest and just allow it to leave. Remember: Do not judge the feelings.They're not good, they're not bad, they're just passing through.

帮助释放的问题

Releasing Questions

从你的过去选择一个事件，一个至今仍能让你有感觉的事件。

问自己：

Choose an incident from your past about which you still have some feelings.Ask:

你现在对这个事件感觉如何？

这个事件引起了你想要被认同、被爱的欲望吗？引起了你想要控制的欲望吗？引起了你想要安全妥当、想

要生存的欲望吗？

你能把它放下吗？

你愿意把它放下吗？

那么什么时候把它放下吗？

现在：再次努力回想那个情境，注意自己现在的感觉。还有没有剩余的不良感觉？或者是又有了新的感

觉？

你能把它放下吗？

你愿意吗？

那么什么时候把它放下呢？

What is your current feeling about the incident?Does that bring up a Wanting (lacking) Approval? A Wanting (lacking) Control? or a Wanting (lacking) to be safe orsecure?Could you let it go?Would you let it go?When?Now: Focus on the situation again and notice how you feel. Is there more of that feeling left, or is there a differentfeeling?Could you let it go?Would you let it go?When?

继续这一过程：能够放下吗——愿意放下吗——什么时候把它放下呢？

重复这一过程，直到你对这一事件完全淡定。

简单方法做释放

1、觉察这种感觉2、感受这种感觉3、认清这种感觉4、在这种感觉中放松5、释放这种感觉

再次回想一件激起你想要安全妥当欲望的事，或者一个人。那种安全的匮乏感又开始在心里搅动了，你能

把它放下吗？愿意吗？什么时候放下呢？重复这一过程，直到你对此完全淡定。

Continue the process:

Could you?--Would you?--When?

Continue the process until you are completely calm about the incident.

Think of something that stirs up the wanting to be safe and secure. A situation, a person. That lacking feeling it stirs upin you. Could you let go of that wanting to be safe and secure? Could you? Would you let it go? When? And now keepdoing that until you feel calm about the situation.

简单方法做释放

The Easy Way to Release

作业：我希望你在接下来的几个小时里寻找想要被认同、想要控制、想要安全的欲望。检视发生在自己身

上的所有事，任何人们出于这三大欲望做出来的事。寻找它们，保持警觉。即使你不能确定，也要把胸腹之间

的那种紧缩感或无用能量释放掉，允许它离开。这是观察自己生活的新眼光，你会发现自己变得越来越轻松，

也越来越接近丰盛，接近自己想要的一切。请阅读下面的“六步”表格，那是最大限度使用释放法的关键。我

建议你把它打印出来，把它放到钱包或手包里，贴到电脑上或者家里的镜子上，随时提醒自己做释放。这张小

小的表格会带着你在通往波澜不惊和自由的道路上一路狂飙的。

Assignment: I would like you to spend the next few hours looking for the wanting approval, wanting control and wantingto be safe. See everything that's happening to you. Everything that people are doing as either wanting approval, wantingcontrol or wanting to be safe. Look for it. Be vigilant! If you can't figure out whether it's wanting approval, wantingcontrol or wanting to be safe, just let go of the contraction or unwanted energy in your stomach or chest, and allow it toleave. It's a wonderful way of looking at life and you'll notice that you will feel lighter and lighter and you will bemoving closer and closer toward abundance and having everything you want in life. Please read the following chartcalled The Six Steps--this is the key to using The Release Technique to maximum degree!! I suggest you photocopy thissheet, you might want to reduce it and put it in your wallet or purse or tape it on your computer, or your mirror at home.It will remind you to release. Using this chart will take you all the way to imperturbability or freedom.

六步

THE SIX STEPS1、你一定要非常想要波澜不惊的平静，让这种想要超越自己对于被认同、控制以及安全感的欲望。2、相信你能应用释放法达到波澜不惊的状态。3、把你所有的感受都归类到三大欲望（想要被认同、想要控制和想要安全）之下，在此期间随时将那三种“想要”释放掉。4、坚持做释放，经常做释放。5、即使你遇到瓶颈了，也要释放掉想要控制瓶颈的欲望。6、每次你做完释放都会变得更开心，如果你持续做释放，就会越来越开心的。

1. You must want imperturbability more than you want approval, control and security.2. Decide you can do the Method and be imperturbable.3. See all your feelings culminate in three wants-the want of approval, control and security/survival. See that immediately andimmediately let go of the want of approval, want to control and the want of security/survival.4. Make releasing constant.5. If you are stuck, let go of wanting to control the stuckness.6. Each time you release you are happier and lighter. If you release continually, you will be continually happier and lighter.

第十章 经济上的丰盛--对金钱的贪爱与嗔恨

CHAPTER TENFINANCIAL ABUNDANCE ATTACHMENTS and AVERSIONS TO MONEY

“当我们意识到我们已经拥有一切，从而也不再有任何需求时，

这个简单的无需努力的想法就会将那一切招致我们身边。”

——莱斯特·利文森

"When we know that we have everything and therefore need nothing, then everything comes to us for the mereeffortless thought of it.”

--Lester Levenson

根据莱斯特的说法，欲望最基本的原理就是我们先创造出一种缺乏，然后渴望用任何必需的东西将其填

补。而这渴望又创造出了想法，想法掩盖了真我，让我们觉得不幸福，然后我们又希望通过满足欲望来解除不

幸。我们有时可能会使想法平静下来，从而让被它们所遮蔽的真我露出冰山一角。我们将这种接触到真我的感

受称为快乐。于是我们错误地将喜悦或快乐归于我们用来填补欲望、缓解因想法遮蔽了真我带来的痛苦的人或

物。因此欲望永远不会被满足，因为那喜悦并不在某人或某物上。保持真我才是唯一有可能让你获得满足的方

法。

为了更加深入地学习释放法，我们现在向你介绍“贪爱与嗔恨”这一元素。贪爱与嗔恨是一对相反的力

量，我们的生活经常为其所控。贪爱是一种对某物或某人的执着欲望。嗔恨是对某人或某物的排斥，或者说，

对此人此物有一种极其想要远离的欲望。

According to Lester, the basic mechanism of desire is, first, we create a lack and then desire whatever is necessary to fillthat lack. The desire creates thoughts. The thoughts cover the Self and this makes us unhappy. Then we look to relievethat unhappiness by fulfilling the desire which momentarily stills the thoughts. The stilling of thoughts removes a bit ofthe cover of the Self and it's feeling of a bit more of the Self that we call pleasure. We wrongly attribute that joy orpleasure to the thing or person that was used to fulfill the desire to relieve the agony of the thoughts of desire that werecovering the Self. Because of this wrong attributing of the joy to the person or thing, the desire will never be satiatedbecause the joy is not in the person or thing. The only possibility of satiety is to remain in your Self.

To go even deeper into releasing we will now introduce the element of ATTACHMENT and AVERSION. Attachmentsand aversions are two opposite forces which often run our lives. An attachment is a clinging desire to have and/or to holdon to something or someone. An aversion is a repulsion of, or an exreme desire to keep away from, something orsomeone.

贪爱的例子：

Examples of attachments:

我对我的伴侣非常依恋。

如果他（或她）离开了我，我就会觉得迷茫，因为是他（或她）让我人生变得有意义。

我对我的地位非常依恋。

我喜欢当别人听说我有多成功时对我油然而生的敬意。

我非常依恋自己的头衔。

我喜欢听别人叫我博士（或者其他头衔）。

不管我到哪里，它都能给我优惠的待遇。

我非常依恋自己的藏书。

我喜欢被别人认为是帅气的。

如果我变胖了（丢失了我的书、谢顶了、变老了……），我会活不下去的。

I'm attached to my mate.I'd be lost if my lover left me--they give meaning to my life.I'm attached to my station in life.I like the respect that I get when people know how successful I am.I'm attached to my title.I love that people refer to me as Doctor (or substitute any title).It gives me preferential treatment, everywhere I go.I'm attached to my books.I like being considered handsome.I'd simply die if I became fat (lost my looks, my hair, looked old).

嗔恨的例子：

Examples of aversions:

我对不礼貌的言行有一种嗔恨。

我讨厌粗鲁的人。

当别人用不体面的方式交谈时，我会对此很生气。

我对使我措手不及的销售电话深恶痛绝。

所以在陌生人面前假装温暖与友善对我来说真的很难。

I have an aversion to bad manners.I hate rude people.When people talk in a foul manner, I get very angry.I have an aversion to 'cold call sales calls.'It's really hard for me to fake being warm and friendly to people I don't know.

其实，这又是欲望在我们潜意识里作祟了，它将我们想要的东西远远推开。做这个贪爱与嗔恨的练习能够

唤起以“放不开”或抗拒的形式出现的潜意识感受。在我们释放这些潜意识里的欲望时，就能明白我们为什么

要摧毁自己，即使是在未曾察觉的情况之下，而且能轻易地让自己摆脱这一行为。所以我们能够清楚地知道是

什么在阻碍我们，而且能够摆脱在各个领域的阻碍。

这一练习能够应用于所有话题，不过作为第一次，我们要从“对金钱的贪爱与嗔恨”开始——先释放，后

获得。

Here again the desires keep things away from us subconsciously. Doing the Attachment and Aversion exercise brings upthe subconscious feelings which show up in the form of "clutching" or "resistance". When we release these subconsciousdesires we can discriminate why we are doing destructive things to ourselves (subconsciously) and get rid of them easily.So we can be clear on what is holding us back, and get rid of what is holding us back in any area.

This exercise can be done on any subject, but for the first exercise we will start with ATTACHMENT AND AVERSIONTO MONEY--THE WAY TO LET GO AND HAVE IT.

金钱是一个重要的话题，不仅是因为它与我们的生活息息相关，还因为光是这个话题本身就会激起我们内

心的惊涛骇浪，扰动我们内在的感受、想法和态度。对于那些持有许多限制、负面想法和消极感受的头脑来

说，金钱的确是个问题，是无穷无尽的担心、焦虑、无助、绝望的根源，或者从根本上来说，是虚荣、骄傲、

自负、心胸狭隘、嫉妒和妒忌的根源。最糟糕的是，所有这些消极的东西最终都会导致贫困，以及一种不变的

匮乏感。出于恐惧和限制，我们经常简单地通过完全逃避金钱问题，以及将低下的社会经济学地位当作必然来

接受，来逃避这种“我不行”的感受。我们认为自己值得拥有什么，我们无意识的想法就会给我们带来什么。

如果我们觉得自己卑微、受限又小气（多半是因为累积的愧疚），那么我们的无意识就会把那种经济状况带入

我们的生活。我们对金钱的态度由我们对许多东西的看法决定，而这看法又因人而异，即金钱在多大程度上代

表着安全感、权力、魅力、性吸引力、成功竞争力、自我价值以及我们对于世界上其他人的价值。

这种情况下，好好拿了纸笔坐下来是挺有用的。在“金钱”的大标题下，开始写下它在生活的方方面面真

正的意义，然后注意随之产生的感受，将这些负面的感受和他读释放掉。在此期间，我们自己的答案也会浮现

出来。

This is an important subject not only because it has such an important effect on our lives, but because just the subjectitself stirs up our inner feelings, thoughts and attitudes about it. To the mind that is holding many limitations, negativethoughts, negative feelings and belief systems, money is a "problem." It is a source of endless worry and anxiety,hopelessness and despair or, ultimately, of vanity, pride, arrogance, intolerance of others, jealousy and envy. At its worst,the end result of all the negativity is poverty and a constant feeling of lack. Because of fear and limitations, the feeling of"I can't" is often avoided simply by avoiding the whole issue of money and accepting as inevitable a low socioeconomicstatus. The unconscious thoughts bring to us what we think we deserve. If our views of ourselves is small, limited andmiserly (due to accumulated guilt), then the unconscious will bring those economic conditions into our lives. Ourattitudes about money come up as we look at the many things that it means to different individuals (and to all of us, tosome extent)--the degree to which it stands for security, power, glamour, sexual attraction, successful competition, self-worth, as well as our value to others in the world.

It is very useful to sit down with pencil and paper at this point. Under the heading "money," begin to delineate what itsreal meanings are in all the various avenues of life. Then begin to note the feelings that are associated with each area andbegin to release on these negative feelings and attitudes. As we do this, we come up with our own answers about it.

如果你意识不到金钱在感情上对你意味着什么，你就正在被金钱深深影响着。你就正在被金钱和相关的事

务所统治，比如一个千万富翁，仍然一千万一千万地堆积自己的财富，就像永远不会满足一样。为什么呢？因

为他永远不会呢？因为他永远不会停下来去了解金钱对自己到底意味着什么。那些对钱着迷的守财奴们不停敛

财，是因为他内在的自我价值太微小了，需要大量的钱财来补偿，而他内在的不安全感又太大了，多少钱都无

法压过。也许人内在的感觉越卑微，他们就需要越多的权力、金钱和魅力来补偿。

当人释放完后，金钱对他们来说就仅仅是完成目标的工具而已了，因为内在的卑微、不安全感和低自尊都

没有了。他们将拥有内在的安全感，相信充分丰盛的存在。他们永远能在需要的时候获得想要的东西，因为他

们拥有内在的完全感、充盈感和满足感。实际上，金钱从焦虑之源变成了快乐之源。一个充分释放过的人会对

金钱有一种完全不同的态度。当他们需要钱来完成什么项目时，钱就会神奇地从某个地方冒出来。他们对金钱

也不在有贪爱与嗔恨了，因为那不再统治他们了。因为他们有了更为积极的方向，金钱会主动向他们靠拢——

不费吹灰之力。一旦你有了黄金的配方，你就不用再将一包沉重的金子、以及随之而来的担忧与焦虑负在背上

了。我们释放法的学员经常会突然变得丰盛，这在他们身上很常见。

Without being conscious of what money means to you emotionally, you are the effect of money. You are being run bymoney and all of its associated programs. It is like the millionaire who keeps piling up more and more millions. Therenever seems to be enough. Why is that? It is because he has never stopped to look at and find out what money reallymeans to him. The person who obsessively chases money is doing so because his inner self-worth is so small that it takesa huge amount of money to compensate for it. The inner insecurity is so extensive that no amount of money canovercome it. It might be said that the smaller a person feels inside, the greater amount of power, money and glamourthey must accumulate in order to try to compensate for it.

In the released state, money merely becomes a tool to achieve one's goals in the world because there is not that inner

smallness, insecurity and low self-esteem. The person has the inner security of knowing there will always be sufficientabundance. They will always get what they need when they need it because there is an inner feeling of completion,fulfillment and satisfaction. In effect, money becomes a source of pleasure rather than a source of anxiety. A veryreleased person has a different attitude about money. When they need it to complete a project, it just magically seems toappear from somewhere. They have no attachments or aversions to it because it no longer runs them. Because they are ina positive direction, money comes to them easily--without effort. Once you have the formula for gold, you do not need tocarry a bag of it on your back with all of its attendant worries and anxieties. It is very common for graduates of TheRelease Technique to suddenly come into abundance.

现在我们要观察一下我们对金钱的贪爱了。首先，我们要让头脑放开了运转，让意识的洪流自由地流动。

当你想起对金钱的贪爱时，你的第一想法或直接感受是什么？是什么不重要，你能够把它看作想要被认同、想

要控制和想要安全的欲望吗？然后你能把这些欲望放下吗？那不过是你胸腹之间被搅起的一股无用能量，就让

它穿过你离去吧。再次回到这个话题，对金钱的贪爱，看它是否引起了一种感受——想要被认同、想要控制或

者想要安全。你能把这些“想要”释放掉吗？记住，我们释放的不是控制权、认同感或者安全感，而只是缺乏

这些东西的那种感觉。现在第三次回头看看你对金钱的贪爱，你想要更多、你有的还不够多，诸如此类的。不

管你产生了怎样的想法或感受，比如“别人都有钱，而我的还不够”、“为什么他们有钱我没有”、或者“不

管我怎么努力都挣不到钱”之类的，把每一条都归到三大欲望下，再将它们释放掉。让头脑保持这个状态，直

到你彻底消灭关于金钱的想法，放无可放为止。

Now we are going to look at our attachment to money. The first thing we do is let our minds run, just let a stream ofconsciousness flow. When you think about your attachment to money, see what is the first feeling or thought that comesup. Whatever it is, could you see that feeling or thought as wanting (lacking) approval, wanting (lacking) control orwanting (lacking) to be safe? Could you let go of either wanting approval, control or safety? It is just an unwantedenergy that gets stirred up in your stomach or your chest area. Just let it pass through. And look at the subject again:attachment to money. See if it brings up a feeling--a wanting of approval, control or safety. Could you let go of wantingapproval, wanting control or wanting to be safe? Remember we are not letting go of control, approval or safety, but onlyletting go of the lacking feelings. Now let's take a third look at your attachment to money. You want more, you haven'tgot enough, things like that. Whatever thoughts or feelings come up: perhaps "Other people have it, but I do not haveenough", "Why do they have it and I do not?", or "No matter what I do, I cannot get it". See each feeling as eitherwanting approval, wanting control or wanting to be safe and let go of wanting approval, wanting control or wanting to besafe. Keep letting your mind flow until you completely run out of ideas about money to release on.

对金钱的贪爱

意识洪流：

（让头脑思考有关对金钱的贪爱，写下你的想法并将它们归到三大欲望下，把欲望释放掉）

ATTACHMENT TO MONEYStream of Consciousness:(Just let your mind think of things about the attachment. Write it down and see what you wrote or thought as wantingapproval, wanting control, or wanting to be safe or secure and then release the want.)

有钱能给我什么好处？

What advantage is it to me to have money?_________________________________________有钱会给我什么坏处？

What disadvantage is it to me to have money?_________________________________________

1、 想象你永远都挣不到钱。（这一想法会在你胸腹之间引起某种感受，无论是放不开还是抗拒，

都要释放掉。保持释放，直到胸腹之间没有更多的感受。）

2、 我能够把我对金钱所有的贪爱都释放掉吗？（保持释放，直到你能百分之百地保证放不开或者

抗拒都不见了。）

1. Imagine never, ever being able to have money. (Let go of clutching or resisting the feeling it brings up in yourstomach or chest. Keep releasing until there are no more feelings in your stomach or chest.)

2. Could I let go of my entire attachment to money? (Keep letting go until you can say yes 100% with no clutching orresistance.)

现在我们来探索更多自己的潜意识。钻研地越深，我们看事情就会开始变得越清晰，也会开始明白自己到

底在做什么、为什么要这样做。然后我们会自动停止这些行为，最终能放下它们，这很简单。

所以，金钱会给你带来什么好处？写在上面好处一栏里。那会唤起你想要被认同、想要控制和想要安全的

欲望吗？不管是哪一个，你能将其释放掉吗？释放更多，越来越多。

Now let us examine more of our subconscious mind. By probing deeper, we begin to see things clearer and we start todiscriminate about what we are doing and why we are doing it. Then we stop doing it automatically and, finally, we canlet it go. It is easy.

So, what advantage is it for you to have money? Write one down under the "Advantage" column. Does that bring up afeeling of wanting approval, control or safety? And whichever want it brings up, could you let go of either wantingapproval, wanting control or wanting safety or security? And more. And more.

那么金钱会给你带来什么坏处？开编吧——不管你给的理由有多愚蠢，像“人们会打扰我”、“我要缴好

多税款”或者“人们看到我本性就不会再爱我了”什么的。不管你心头涌现了什么想法或者感受，你能不能把

它们归到三大欲望之下，然后将其释放？

再想一条有钱的好处，不管它给你引起了怎样的感受，你能把那感受归到三大欲望之下吗？不管那究竟唤

起了哪种欲望，是想要认同、想要控制还是想要安全妥当，你能释放掉吗？然后再想一条有钱的坏处，给我想

一条——哪怕是编一条——出来，不管是啥，你能把它归到三大欲望吗？不管是哪种欲望，你能放下吗？再想

一条赚钱的优势，不管它引起了怎样的感受，你能把那感受归到三大欲望吗？你能把那欲望释放掉吗？

And what disadvantage is it for you to have money? Make something up--name something stupid, such as "People willbother me," "1'11 have to pay a lot of taxes," or "People won't love me for my true self." Whatever thought or feelingthat it brings up, can you see that as either wanting approval, wanting control or wanting to be safe and secure? Andwhichever want it is, could you just let go of either wanting approval, wanting control or wanting to be safe or secure?

Take a look at another advantage of having money that you might have. Whatever feeling it brings up, could you see thatas wanting approval, wanting control or wanting safety and security? And whichever want it brings up, could you let goof either wanting approval, wanting control or wanting to be safe or secure? And now let's look at another disadvantageof having money. Give me one, make something up. Whatever it is, could you see that as wanting approval, wantingcontrol or wanting to be safe and secure? And whichever want it is, could you just let it go? Look at another advantageof having money. Whichever want that brings up, could you see that as either wanting approval, wanting control orwanting to be safe or secure? Could you again let go of either wanting approval, wanting control or wanting to be safeand secure?

现在我们要看看有钱的坏处，想一条出来，也许你觉得你不值得拥有那么多，或者你有负疚感等等，不管

是什么。你能把它归到想要被认同、想要控制或者想要安全的欲望里吗？然后你能把这些欲望释放掉吗？然后

我们再看看有钱的好处，那是否激起了你想要被认同、想要控制或者想要安全妥当的欲望？不管到底激起了什

么，你能把那些欲望放下吗？

我们现在还要看一条有钱的坏处，不管是什么，你能将其看作想要被认同、想要控制或者想要安全的感受

吗？不管是哪一类，你能把那种“想要”释放掉吗？

Next we will look at a disadvantage of having money. Make something up. Maybe you think you do not deserve it,maybe you are guilty, whatever. Could you see that as either wanting approval, wanting control or wanting to be safe?And could you let go of either wanting approval, wanting control or wanting to be safe or secure? And let's look atanother advantage of having money. Does that bring up a feeling of wanting approval, wanting control or wanting to besafe or secure? And whichever want that brings up, could you let go of either wanting approval, wanting control orwanting to be safe and secure?

And now let us look at a disadvantage of having money. Whatever comes up, could you see it as a feeling of wantingapproval, wanting control or wanting to be safe or secure? And whichever it is, could you just allow that feeling ofwanting approval, control or safety and security to leave?

有时候我们得到的答案是“没有”。如果它出现了，你就问问自己，那是否也属于想要被认同、想要控制

或是想要安全妥当的欲望，你是否能将它释放。我们经常阻塞自己的潜意识想法，有时候为了压抑那些我们不

想承认的想法和感受，我们不惜把自己搞得麻木不仁。我们将那些想法感受推回潜意识中，不过它们事实上还

在头脑中潜伏着、在我们察觉不到的层面活动着。这也许能解释为什么你老是得不到丰盛，即使你认为那是你

应得的。继续挖掘你的潜意识，让自己接触到那些被压抑已久的想法或感受，然后将其释放。这样它们就不会

再给你捣乱，你的情况会大为好转。

头脑就像个烤箱，你就算放进去的是鞋，打开开关，它也照样会为你烤的。烤箱真的不关心它到底烤的是

什么。头脑就像那个烤箱，你放一条想法到头脑里，它就会进行处理，不管那是个怎样的想法。我们如果把负

面想法放进头脑中，它们就会在那里停留，直到我们把它们扫出来——无用输入，无用输出。如果你正体验着

一种麻木感，请把那看作想要被认同、想要控制或者是想要安全的欲望。垂下头，将抗拒感释放，因为那也不

过是一种感觉罢了，就让它穿过你离去吧。我们能将在自己潜意识中隐藏的、堵塞的东西打破，只要我们让自

己意识到它们的存在，把它们拔出来。我们现在就正在做这件事，所以再一次，有钱会给你什么好处？

Sometimes we have the answer "none." If that comes up, you can ask yourself, is THAT wanting approval, wantingcontrol or wanting to be safe or secure and then let THAT go? We often block our subconscious thoughts. Sometimes weeven make ourselves numb in order to suppress the feelings and thoughts we do not want to acknowledge. We push theminto our subconscious, but they are still in our minds and operating on a subliminal level. This may explain why you arenot getting the abundance you think you deserve. Keep digging more into your subconscious mind, making youconscious of the feelings or thoughts you suppressed so you can now release them. This way they will stop operating andyour situation will turn around.

The mind is like an oven. If you put a shoe into an oven and turn it on, the oven will bake the shoe. It really does not carewhat it bakes. The mind is like that oven: Put a thought in the mind and the mind will bake it, regardless of what it is. Weput negative thoughts in our mind and they will stay there until we take them out--GARBAGE IN, GARBAGE OUT. Ifyou are experiencing a numbing feeling, see THAT as wanting approval, wanting control or wanting to be safe or secure.Put your head down and let go of resisting that feeling. That, too, is just a feeling, so just allow it to pass through. Wecan unblock what is stopping, hiding in our subconscious thoughts. All we have to do is just make ourselves conscious ofthem and pull them out. That is what we are doing now. So one more: What advantage is it to have money?

你能把它归于想要被认同、想要控制或者想要安全的三大欲望吗？不管它勾起了哪种欲望，你能释放掉

吗？再想一个有钱的坏处，你能把随之唤起的欲望放下吗？

Can you see that as wanting approval, wanting control or wanting to be safe? Whichever want this brings up, could youjust let go of either wanting approval, control or safety and security? And one more disadvantage of having money?Whatever want that comes up, could you let go of wanting approval, control or safety and security?

在潜意识里走得更深

GOING DEEPER INTO THE SUBCONSCIOUS MIND

现在，你能再次想象自己永远、永远、永远不会有钱吗？这一想法会在我们的潜意识里激起很多能量，抗

拒的能量（抗拒事实上会将想法或程序的能量锁在头脑中，而那能量正是我们想让你释放出去的）。所以我要

问你我称之为“榨柠檬”的问题了。我将时不时就问一遍，这样就能将相应的能量勾起来，然后让它穿过我们

离去，你很可能会注意到自己对此觉得放不开或者心生抗拒，或者感觉非常不舒服，当你问自己这些问题时。

这时你只要让那些感觉浮到表面，就能摆脱它们了。通过让自己摆脱无用的情感性的感受和想法，你会越来越

接近敞开自己的能量，让丰盛之流降临的那一天。

所以，现在我们再问一遍这个问题，看我们的潜意识里是否还隐藏着负面能量。再次想象自己永远、永

远、永远挣不到钱了，然后垂下头，注意那里的无用能量。将抗拒感和紧抓不发的感觉都释放掉，让能量上浮

离开。它本身也是想要离开的，它不好也不坏，只是能量，或者现象，路过而已。

Now, can you imagine never, ever, ever having money again? This brings up a lot of energy in our subconscious mind--and that energy is resistance. (Resistance effectively locks the energy of thoughts or programs in the mind-the very oneswe want out!) So I am asking what I call the "squeezing the lemon" questions. I will be asking them often to bring upthis energy in our body so we can allow it to pass through. You will notice you will probably be clutching, resisting orjust having a very uncomfortable feeling when you ask yourself that question. Just let that feeling come up and get rid ofit. By ridding yourself of unwanted emotional feelings and thoughts, you will be moving closer and closer to openingyour energy to allow the flow of abundance to come to you.

So, let us ask the question again and see if we have any more subconscious negative energy hidden away in oursubconscious mind. Imagine never, ever, ever being able to have money again. Just put your head down and notice ifthere is an unwanted energy there. Let go of resisting and clutching and allow this energy to pass through. It wants toleave. It is not good, it is not bad, it is just energy--phenomena--passing through.

再一次，问你自己这问题；再一次，想象自己永远、永远、永远都挣不到钱了，越想挣就越挣不到。注意

到这想法给你带来的放不开的那种感觉，以及一大坨无用能量。就让那能量上浮离开吧。释放更多，越多越

好。再多问自己一遍“榨柠檬”的问题：想象自己永远、永远、永远都挣不到钱，越想挣就越挣不到。注意它

在你心中勾起的大批无用能量——不过已经稍显轻松了——再让那能量上浮离开。放吧，放吧，越多越好。

重复问自己这个问题，直到你对此完全淡定，没有任何更多的感觉产生，直到那些负面能量消耗殆尽。然

后，作为检查，问问自己，“我能否将自己对金钱所有的贪爱都放下呢？”如果这问题依然激起了一种放不开

的感觉，一种“想要”的感觉，一种欲望，就让它浮到表面吧。释放掉自己对它的紧抓不放，让那能量穿过你

离开。那不过是能量而已，不好也不坏，只不过是一个路过的现象。你能把自己对金钱所有的贪爱都放下吗？

你能让它浮到表面，允许它穿越你离开吗？放吧，放吧，越多越好啊。持续释放，直到你能毫不犹豫、毫不抗

拒地给出一个肯定的答案。这样我们就把自己向更进一步的丰盛敞开了，而且把自己从潜意识以感觉和想法的

形式对自己的迫害下解脱出来了。注意到，你对于钱财越来越轻松淡定。这种轻松感就是一种积极能量，而这

能量被我们用无数自己避之不及的消极感受困在自己体内，因为你不知道如何解脱。

Again, let us ask the question: IMAGINE NEVER, EVER, EVER BEING ABLE TO HAVE MONEY AGAIN. YOUCANNOT HAVE IT IF YOU WANTED IT. Notice it brings up a lot of clutching, a lot of unwanted energy. Just allowthat energy to come up and pass through. And more. And even more and more. Ask yourself the "squeezing the lemon"question one more time: IMAGINE NEVER, EVER, EVER BEING ABLE TO HAVE MONEY AGAIN. YOUCANNOT HAVE IT IF YOU WANTED IT. Notice it brings up a lot of unwanted energy, but it's getting lighter. And

just allow that energy to pass through. And more. And more.

Ask yourself that question until you absolutely have no more feelings about that subject. Do this until the negativeenergy is completely gone. Then, as a check, ask yourself, "Could I let go of my entire attachment to money?" If that stillbrings up a clutching, a wanting, a desire, just let it come up, let go of holding on to it and allow the energy to passthrough. It's just energy. It's not good, it's not bad, it's just a phenomenon passing through. Could you let go of yourentire attachment to money? Could you allow it to come up and allow it to pass through? And more. And more. Continuereleasing until you can say "yes" without any clutching, without any resistance. That is opening up the flow to furtherabundance and completely ridding yourself of this subconscious sabotage in the form of feelings and thoughts. Noticethat you feel very light about the subject of money. That light feeling is the positive energy that you have been blockingin you with these negative feelings that you have been trying to avoid--you kept them because you did not have a betterway out.

对金钱的嗔恨——把它释放，不再将金钱拒之门外

AVERSION TO MONEY--LET THAT GO AND STOP PUSHING MONEY AWAY

我们现在要开始探索对金钱的嗔恨了。嗔恨是一种拒绝的欲望，就像“让那东西离我远点儿”一样。我们

为什么要有意的对自己做出破坏性的行为呢？也许我们不想，不过潜意识在作祟。你又怎么能知道它在运作？

如果你没有足够多的钱，就会产生一种对金钱的嗔恨的。

We will now begin to explore aversions to money. An aversion is a desire to get away. "Get that thing away from me."Why would we do something destructive to ourselves consciously? We would not, but it is your subconscious at workhere. How do you know this is running? If you do not have enough money, you have a subconscious aversion to money.

对金钱的嗔恨

意识洪流

（让你的头脑思考关于这种对金钱的嗔恨，写下来，将它们归到三大欲望之下，再释放掉。）

AVERSION TO MONEYStream of Consciousness:(Just let your mind think of things about the aversion. Write it down and see what you wrote or thought as wantingapproval, wanting control, or wanting to be safe or secure and then release the want.)

我喜欢金钱的哪一点？

What do I like about money?__________________________________我讨厌金钱的哪一点？

What do I dislike about money?__________________________________

1、 想象你永远都不缺钱。（将这想法在你胸腹之间激起的紧抓感或抗拒感释放掉，重复释放，直

到没有剩余。）

2、 我能够把所有自己对金钱的嗔恨放下吗？（一直放，一直放，直到你能毫不犹豫、毫不抗拒地

给出一个百分之百的肯定答复。）

1. Imagine always having money. (Let go of clutching or resisting the feeling it brings up in your stomach or chest. Keepreleasing until there are no more feelings in your stomach or chest.)

2. Could I let go of my entire aversion to money? (Keep letting go until you can say yes 100% with no clutching orresistance.)

所以，当你想到对金钱的嗔恨时，怎样的感受或者想法被激发了呢？写在上面的“意识洪流表格区”吧。

不管是怎样的感受或想法，你能否将它们归到想要被认同、想要控制和想要安全妥当的三大欲望之下呢？你能

否允许它们穿过你离去呢？放吧，放吧，越多越好。如果这让你觉得想要搞清楚这样做的原理，你能把这种

“想要”也一起释放掉吗？放吧，放吧，越多越好。再次审视一下你对金钱的嗔恨，也许你会有一些想法，比

如“我不值得这么多”啊，“我不是个好人”啊，或者“我没能找到合适的工作“什么的。不管是怎样的想法

出现了，你能否将它们归到三大欲望之下呢？你能否将那些欲望放下呢？释放更多，越多越好。持续唤起自己

对于嗔恨金钱的感受和想法，直到没有剩余为止，然后再往下进行。

我们现在要问一些和前面关于有钱的好坏的问题相似的问题，不过头脑太过狡猾，所以我们发现，如果我

们用不一样的方式来问问题，效果也会有不同。如果你的问题唤起的依然是同样的东西，那就意味着你还没有

完全释放掉，那就继续从同样的角度做释放吧。

So when you think of the subject of an aversion to money, what feeling or thought does that bring up? Write thosefeelings under the stream of consciousness section on the diagram. And whichever feeling or thought that comes up, canyou see that as wanting approval, wanting control or wanting to be safe or secure? And whichever want that it brings up,could you just let it pass through? And more. And more. If this leads you into wanting to figure it out, could you let go ofwanting to figure it out? And more. And more. Look at your aversion to money again. Maybe what comes up is "I do notdeserve it," "I'm not a good enough person" or "I do not have the right job". Whatever comes up, could you see that aseither wanting approval, wanting control or wanting to be safe and secure? And could you let go of those wants? Andmore. And even more. Keep bringing up thoughts and feelings about the aversion to money until you have no more andthen move on.

We will now ask some questions that are similar to advantages and disadvantages, but the mind is tricky. Therefore, wehave discovered that by asking a question a little differently, it might bring up something different. If it brings up thesame thing, that means you have not totally released on it. So then just release on it from that point of view.

那么，你喜欢金钱的哪一点呢？这想法会唤起你想要被认同、想要控制或是想要安全妥当的感觉么？不管

是哪个“想要”，你能否将其释放呢？你讨厌金钱的哪一点呢？那是一种想要被认同、想要控制或是想要安全

妥当的感觉么？记住，那不过是一股无用能量，让它浮到表面，穿过你离开就好了。

你喜欢金钱的哪一点呢？这想法会唤起你想要被认同、想要控制或是想要安全妥当的感觉么？不管是哪个

“想要”，你能否允许它离开呢？释放更多，越多越好。你讨厌金钱的哪一点呢？那是一种想要被认同、想要

控制或是想要安全妥当的感觉么？不管是哪种“想要”，你能否将其释放呢？释放更多，越来越多。重复这两

个问题，直到你对金钱的喜欢和讨厌都淡化消失，然后继续下面的内容。

So what do you like about money? Does that bring up a feeling of wanting approval, wanting control or wanting to besafe or secure? And whichever want that it brings up in you, could you let go of either wanting approval, wanting controlor wanting to be safe or secure? And what do you dislike about money? Is that a feeling of wanting approval, wantingcontrol or wanting safety and security? Remember that is also just an unwanted energy. Just allow it to come up andallow it to pass through.

What do you like about money? Does that bring up a feeling of wanting approval, control, or safety and security? Andwhichever want that it brings up, could you just allow it to leave? And more. And even more. And what do you dislikeabout money? Is that a feeling of wanting approval, wanting control or wanting safety or security? And whichever wantthat it brings up, could you just let go of either wanting approval, control, safety or security? And more. And even more.Keep going back and forth until you have no more likes or dislikes about money. Then move on.

让我们关于你对金钱的嗔恨问几个“榨柠檬”的问题吧。想象你永远不差钱，钱多得没处花。看这想法是

否在你胸腹之间激起了一种紧抓不放、一种抗拒、一股无用能量？你能否允许它浮到表面，穿过你离去呢？你

也许会震惊，因为你发现自己对于不差钱这件事也是有很多抗拒情绪的。不要试着去理解分析，只要释放掉那

股能量就好了。释放更多，越多越好。再一次，问问自己“榨柠檬”的问题。想象自己永远不差钱，钱多得没

处花。不管发生什么事，你都很有钱，永远不能摆脱大富翁的身份。看这想法是否在你胸腹之间激起了一股无

用能量，一种怪怪的感觉，一种抗拒感或者是紧抓不放的感觉？你能允许这股能量上浮离开么？是潜意识里的

想法和感受在阻碍你拥有丰盛。允许它们上浮离开，它们不好也不坏，只不过是路过的现象。记住，我们不需

要试图去理解和分析手指上扎的小刺。如果你发现手上扎了刺，那么它从哪来、什么颜色、大小多少或是谁故

意扎你的……有意义吗？只要拿把镊子挑出来就好了。这就是我们正在做的事，只要允许那能量离开，穿过去

就好了。不要试图去分析理解潜意识里的消极想法与感受了。

好吧，我们继续“榨柠檬”，想象自己永远、永远不差钱，钱多得没处花，你永远摆脱不了你的巨额财

富。但是你知道怎么做不是吗——将任何抗拒或紧抓的能量释放掉。

Let's ask the "squeezing the lemon" question with regard to your aversion to money. Imagine always having money.You're loaded with it. See if that brings up a clutching, a resistance, an unwanted feeling in your stomach or your chestarea and just allow it to come up and pass through. You might be surprised that you have a lot of resistance to havingmoney; don't try to understand it. Just let go of that energy. And more. And even more. Again, let's ask the "squeezingthe lemon" question. Imagine always having money. You're loaded with it. No matter what happens, you've got it. Youcan't get away from it. See if that brings up an unwanted energy, a strange feeling, resistance--a clutching feeling in yourstomach or chest area. Could you allow that energy to come up? It's the subconscious thoughts and feelings that arestopping you from having abundance. Allow it to come up and just pass through. It's not good, it's not bad--it's justphenomenon. Remember that we don't have to figure out a splinter. If you notice it's there, what's the difference how itgot there, what color it is, how big it is or who gave it to you? Just take a tweezer and pull it out. And that's what we'redoing. Just allow that energy to leave, to pass through. Don't try to make sense out of subconscious negative thoughtsand feelings.

Now let's "squeeze the lemon" again. Imagine always, always having money. You're loaded with it. You can't get awayfrom it. And you know what to do: release any resistance or clutching energy.

第十一章 贪爱与嗔恨

CHAPTER ELEVENATTACHMENTS AND AVERSIONS

“唯一能扰乱平和的东西是欲望。”——莱斯特·利文森

The only thing that disturbs peace is desire.--Lester Levenson

如何对任一对象做贪爱与嗔恨的练习——摆脱你潜意识里破坏性的想法与感受

How to Do Attachments and Aversions on any Subject--Getting Rid of Your Subconscious Sabotaging Thoughtsand Feelings

也许你有这样的一个习惯，一件你希望能够停止的事情；也许你生活中有一个处处干扰你的人，或者是令

你烦恼的工作情况。以下是两张空白的贪爱与嗔恨的表格，你可以将它们打印出来，方便使用，至少保留一套

空白的供将来使用。挑一个你想要进行练习的对象吧，我们将要分析自己对它的贪爱与嗔恨。当你准备好的时

候，我们就开始吧，读下一页的表格。

Maybe you have a habit, something you'd like to stop. Maybe there is a person that agitates you. Or a job situation thatdisturbs you. What follows are two sets of blank attachment and aversion sheets which you may want to make copies offor easy usage, keeping a blank set preserved for future occasions. So pick a subject that you want to work on. We aregoing to analyze our attachment and aversions to this subject. And when you're ready, let's begin, by reviewing the charton the next page.

贪爱与嗔恨

Attachments & Aversions

这里要讲的依然是欲望会在潜意识里作祟，将我们想要的一切拒之门外。做贪爱与嗔恨的练习会将潜意识

里的感受唤起，以紧握感或抗拒感的形式。我们将这些潜意识里的欲望释放掉后，就能明白自己为什么对自己

做出那么多破坏性的行为（潜意识地），并且轻松地把这些行为叫停；我们也能弄清楚是什么一直在阻碍我

们，并且把这些影响着我们生活方方面面的阻碍消除。

Here again the desires keep things away from us subconsciously. Doing attachments and aversions brings up thesubconscious fee lings which show up in the form of "clutching" or resistance. When we release these subconsciousdesires, we can discriminate why we are doing destructive things to ourselves (subconsciously) and get rid of them easily,so we can be clear on what's holding us back and get rid of what's holding us back in any areas.

贪爱——想要拥有的欲望 放下吗？

我贪爱自己工作上的头衔。——想要被别人认同

我喜欢当别人知道我多成功时对我的尊敬。

我很努力地工作去赢得它，也将继续努力工作去保持它。

嗔恨——抗拒某物的欲望 放下吗？

我十分讨厌不请自来的推销。

我不喜欢给不认识的人打电话。我永远都不知道如何正确地介绍自己。

练习指导

1、 写下自己对某人事物的贪爱。

2、 写下自己关于这贪爱的意识流动（就是让你的思维围绕这个自由活动）。

3、 无论哪种欲望被激发了，释放它。

4、 写下它给自己带来的好处与坏处。

5、 想象自己永远都不能拥有这个东西了，然后把这一想法激起的感受释放掉。

6、 问问自己：“我能否将自己对____的贪爱放下？”7、 然后问自己“榨柠檬”的问题：想象你永远永远都得不到____了。保持释放，

直到你对此百分之百淡定了。

8、 现在问问自己，“我能否将自己对_____的所有贪爱都释放掉？”重复问自己这个问题，直到你能够毫不犹豫、毫不抗拒地给出一个肯定的答复。

练习指导

1、 写下自己对某人事物的嗔恨。

2、 写下自己关于这嗔恨的意识流动。

3、 无论哪种欲望被激发了，释放它。

4、 写下自己喜欢它哪一点、讨厌它哪一点。

5、 想象自己永远都不能拥有这个东西了，然后把这一想法激起的感受释放掉。

6、 问问自己：“我能否将自己对____的嗔恨放下？”7、 然后问自己“榨柠檬”的问题：想象你永远都拥有____，你永远都摆脱不了__

___。保持释放，直到你对此百分之百淡定了。8、 现在问问自己，“我能否将自己对_____的所有嗔恨都释放掉？”重复问自己

这个问题，直到你能够给出一个百分之百肯定的答复。我完全把它释

放了吗？

对……的

贪爱

意识洪流

（只要让你的头脑围绕这一贪爱自由活动，将想法都写下来，将它们归到想要被认同、想要控制或想要安全妥

当的三大欲望之下，然后把欲望释放掉。）

ATTACHMENT TO…Stream of Consciousness:(Just let your mind think of things about the attachment. Write it down and see what you wrote or thought as wantingapproval, wanting control, or wanting to be safe or secure and then release the want.)

我喜欢_____的哪一点？What do I like about _____?______________________________________我讨厌_____的哪一点？What do I dislike about _____?______________________________________

1、 想象你永远都_____。（在空白处填上那种贪爱，将其在你胸腹之间激起的紧抓不放的感觉或抗拒感释放。重复释放，直到没有剩余。）

2、 我能否将自己对_____所有的贪爱都释放掉？（在空白处填上那种贪爱，持续释放，直到你能够毫不犹豫、毫不抗拒地给出一个百分之百肯定的答案。）

1. Imagine always _____. (Put the attachment in the blank space and let go of clutching or resisting the feeling it bringsup in your stomach or chest. Keep releasing until there are no more feelings in your stomach or chest.)

2. Could I let go of my entire attachment to _____? (Put the attachment in the blank space and keep letting go until youcan say yes 100% with no clutching or resistance.)

在我们提供给你的表格里，顶上的空白处写下你正在致力于解决的对象。然后关于这贪爱做一下思维流动

练习。保持释放，直到你对此没有其他多余的感受为止。现在我们再继续“好处”与“坏处”的练习。

在空白处描述这一状况给你带来的好处。然后我会通过问你“你_____能得到什么好处？”来引导你，你要用你释放的对象来填空。

On the sheet provided, write the subject you're working on next to "attachment to--" at the top of the page. Then do astream of consciousness to that attachment. Keep releasing until you have no more feelings on that subject. Now let'smove down the page to the "advantage" and "disadvantage" columns.

In the space provided, describe what the advantage is to you for being in or experiencing your situation. Hereafter, I'lljust guide you by saying: "What advantage is it to you to have [blank]?" and you'll know to complete the phrase withyour releasing topic.

你能把自己写下的想法归到想要被认同、想要控制或者想要安全这三大欲望之下吗？不管是那种欲望被激

发了，你能否把它释放呢？你_____会有什么坏处？这想法会让你想要被认同、想要控制或是想要安全吗？不管是哪种“想要”被激发了，你能把它释放吗？

你_____还会获得什么好处呢？那会激起三大欲望吗？不管是哪个，你能将其释放吗？你_____还会有什么坏处？这会激起你的三个“想要”吗？不管是哪个，你能放下它吗？你_____还会获得什么好处？你能把这想法归到想要被认同、想要控制或者想要安全这三大欲望之下吗？能够把这欲望都释放吗？

Can you see what you wrote as wanting approval, wanting control or wanting to be safe? And whichever want it stirs up,could you let go of either wanting approval, wanting control or wanting to be safe? And what disadvantage is it to you tohave __ ? Does that bring up a wanting of approval, a wanting of control or a desire to be safe? Whichever want it stirsup, could you let go of either wanting approval, wanting control or wanting to be safe?

And what's another advantage to having ___ ? Does that bring up wanting approval, wanting control or wanting to besafe? And whichever want that brings up, could you let it go? And what's a disadvantage of having __ ? Does that bringup a wanting of approval, a wanting of control or a wanting to be safe? And which ever want gets stirred up, could youlet it go? And what's another advantage of having ____? Could you see that as wanting approval, wanting control orwanting to be safe? And could you let go of either wanting approval, wanting control or wanting to be safe?

你做_____（成为_____）会带来什么坏处？你能把这想法归到想要被认同、想要控制或想要安全的三大欲望之下吗？你能把这欲望释放吗？你做_____（成为_____）又会得到什么好处？你能把这想法归到想要被认同、想要控制或想要安全的三大欲望之下吗？你做_____（成为_____）还会有什么坏处？你能把这想法归到想要被认同、想要控制或想要安全的三大欲望之下吗？你能把这欲望释放吗？

现在我们再来问问自己“榨柠檬”的问题：想象你永远都不能_____，永远、永远、永远都不能_____。如果这想法引起了一种抗拒感，就垂下头，让那股能量上浮离开。想象你永远、永远、永远都不能_____，然后允许那能量浮上表面，允许它穿过你离开——它不好也不坏，只不过是路过的现象。再问一遍：想象你永远、永

远、永远不能_____，这会让你想要被认同、想要控制或是想要安全吗？不管是哪个“想要”，你能否让它浮到表面呢？能否把它放下呢？重复释放，直到没有相关的无用能量、紧抓感或是抗拒感残留在你胸腹之间。现

在，我们问自己最后的问题，检验一下是否还有能量残留：你能否把自己对_____所有的贪爱都放下呢？

And what's a disadvantage to you being/experiencing ___? Could you see that as a wanting approval, wanting control orwanting to be safe? And could you let go of either wanting approval, wanting control or wanting to be safe? And what'sanother advantage to ___? And could you see that as wanting approval, wanting control or wanting to be safe? Andwhat's another disadvantage to ____? And could you see that as wanting approval, wanting control or wanting to be safe?And could you let it go?

And now let's ask the "squeezing the lemon" question: Imagine never, ever, ever being able to ____. Imagine never, ever,ever being able to ____ . If that brings up a resistance, put your head down and allow that energy to come up and allow itto pass through. Imagine never, ever, ever being able to ____ and just allow that energy to come up and just allow it topass through. It's not good, it's not bad--it's just phenomenon passing through. And one more time: Imagine never, ever,ever being able to ____ . Does that bring up a wanting of approval, a wanting of control or a wanting to be safe? Andwhich ever want it brings up, could you allow it to come up and could you let it go? Keep releasing until you have nomore energy, clutching or resistance left in your stomach or chest areas. Now let's move on to the final question to see ifthere is any more energy left: Could you let go of your entire attachment to ____ ?

如果你在说“是”的时候感到犹豫放不开，或是很抗拒，就允许那能量上浮，垂下头，让它上浮离开。释

放更多，越多越好。

你能否把自己对_____的所有贪爱都放下呢？只要允许那能量穿过你离开。现在，我们将要对同一对象进行嗔恨练习。记住，为了让自己摆脱整个问题，你必须在两方面都要释放，

这样那问题、习惯或是情况才能完全从你意识里消失。

If there's any resistance or clutching to saying yes, allow that energy to come up, put your head down and allow thatenergy to come up and pass through. And more, and more.

Could you let go of your entire attachment to ___ ? Just allow that energy to pass through.

And now let's do an aversion to the exact subject you have previously released on in the attachment area. Remember, inorder to rid yourself of the entire problem, you MUST release on BOTH sides in order for the problem, habit or situationto be entirely gone from your consciousness.

对……的嗔恨

意识洪流

（只要让你的头脑围绕这一嗔恨自由活动，将想法都写下来，将它们归到想要被认同、想要控制或想要安全妥

当的三大欲望之下，然后把欲望释放掉。）

AVERSION TO...Stream of Consciousness:(Just let your mind think of things about the aversion. Write it down and see what you wrote or thought as wantingapproval, wanting control, or wanting to be safe or secure and then release the want.)

我喜欢____的哪一点？What do I like about ____?_________________________我讨厌____的哪一点？What do I dislike about ____?_________________________

1、 想象你永远_____。（在空白处填上一类你的嗔恨，同时将它在你胸腹之间引起的紧抓感或抗拒感释放掉。重复释放，直到胸腹之间没有任何感觉留下。）

2、 我能否把自己对_____所有的嗔恨都放下呢？（在空白处填上一类你的嗔恨。重复释放，直到你能毫不犹豫、毫不抗拒地给出一个百分之百肯定的答复。）

1. Imagine always ____. (Put the aversion in the blank space and let go of clutching or resisting the feeling it brings up inyour stomach or chest. Keep releasing until there are no more feelings in your stomach or chest.)

2. Could I let go of my entire aversion to ____? (Put the aversion in the blank space and keep letting go until you can sayyes 100% with no clutching or resistance.)

你喜欢____的哪一点呢？这会让你觉得想要被认同、想要控制或者想要安全吗？你能把这“想要”释放掉吗？你不喜欢____的哪一点呢？这想法会激起你的三大欲望吗？你还喜欢____的哪一点呢？这会激起你的三个“想要”吗？不管是哪个，你能否放下呢？你还不喜欢____的哪一点呢？不管这想法激起了什么样的欲望，你能放下吗？再多问一遍：你你喜欢____的哪一点呢？这会让你觉得想要被认同、想要控制或者想要安全吗？不管这想法激起了哪个“想要”，你能放下吗？你不喜欢____的哪一点呢？不管这想法激起了什么样的欲望，你能把它释放掉吗？

重复这一练习，保持释放，直到你再想不出那个东西有什么好处或坏处。现在，我们要针对同一对象问问

自己“榨柠檬”的问题——想象自己永远拥有____。垂下头，看这想法是否激起了一股无用能量，一股抗拒感。只要让那能量浮上表面，穿过你离开就好了。想象你永远拥有____。垂下头，看自己是否在排斥或坚持，然后让那股能量上浮离开。你能否放下自己对_____所有的嗔恨呢？只要允许它浮到表面，穿过你离开就好了。仍然对肯定答复这问题有所抗拒吗？垂下头，让那股能量上浮离开。再问一次：你能否放下自己对_____所有的嗔恨？仍然对肯定答复这问题有所抗拒吗？垂下头，让那股能量上浮离开。保持释放，直到你能够毫不抗拒地

说，“是的，我能放下自己对_____所有的嗔恨”。

What do you like about ___ ? Does that bring up wanting approval, wanting control or wanting to be safe? And could

you let go of either wanting approval, wanting control or wanting to be safe? And what don't you like about ___ ? Doesthat bring up a wanting of approval, a wanting of control or a wanting to be safe? And what do you like about ___ ?Does that bring up a wanting of approval, a wanting of control, or a wanting to be safe? And could you let go ofwhatever want that gets stirred up? And what don't you like about ___ ? Whichever want gets stirred up, could you let itgo? And one more: What do you like about ___ ? Does that bring up a wanting of approval, a wanting of control or awanting to be safe? And whichever want that has been stirred up, could you let it go? And what don't you like about ?Could you let it go, whichever want gets stirred up?

Keep going back and forth and releasing until you have no more advantages or disadvantages on that subject you areworking on. Now, let's ask the "squeeze the lemon" question regarding the EXACT subject--Imagine always having ___ .Put your head down and see if that brings up an unwanted energy, a resistance. Just allow that energy to come up andallow it to pass through. Imagine always having ___ . Put your head down. See if you're rejecting or resisting and allowthat energy to come up and pass through. And could you let go of your entire aversion to ___? Just allow that to come upand allow it to pass through. Any resistance to saying yes? Put your head down, just let the energy come up and allow itto pass through. And one more: Could you let go of your entire aversion to ___ ? Any resistance to saying yes? Let itcome up and just allow it to pass through. Keep releasing until you have no more resistance to saying, "Yes, I can let goof my entire aversion to ____."

现在，我建议你自己针对某人、某事、或某物、某情况，如烟瘾、暴食、贪财等问题进行训练，任何情

况、任何人都可以，只要你能在贪爱嗔恨表上描述出来。（用书上的空白表格，或者复印在纸上，这样你可以

随时随地无限使用。也有人只是把表抄在一小张纸上然后做释放，也不失是一种简便易行的方法。）你练得越

多，就越能发现它是如何帮助你发现真相、擦亮双眼，让自己自动解脱出来。

看那东西是否在你胸腹之间搅起了任何无用能量。垂下头，或把手覆在胸腹之间，允许那能量穿过你离

开。释放更多，越多越好。

Now I suggest you work on something on your own--a person, thing, situation, a smoking habit, eating habit, moneyissues--any kind of situation, any person that you can describe on the attachments and aversions pages. (Use the blanksheets in this book or make photocopies so you can have unlimited sets of attachments and aversions to use any time youwant them. Many people simply write the chart on a plain piece of paper and release that way. It's a short chart and easyto do, too!) The more you perform this task, the more you will see how it helps you discriminate, to see things clearlyand help you take yourself off "automatic."

See if that brings up any energy in your stomach or your chest area. Tilt your head down and allow that energy to passthrough. Or put your hand on your stomach or your chest area and allow that to pass through. And more. And even more.

想象你永远拥有_____，多得不得了，你永远都摆脱不了它。不管这一想法激起了怎样的能量，你能否只是让它上浮离开呢？释放更多，越多越好。只要将抗拒的感觉一同放下，那只不过是一股能量而已。

现在我们来问终极问题吧：我能否将自己对_____所有的嗔恨释放掉，持续释放直到我百分百地解脱出来。

Imagine always having ; you're loaded with it. You can't get away from it. Whichever energy that brings up, could youjust allow it to pass through? And more? And even more? Just let go of resisting it. It's just an energy.

And now let's ask the final question: Can I let go of my entire aversion to ____ and release until I am 100% free.

对……的贪爱

意识洪流

（只要让你的头脑围绕这一贪爱自由活动，将想法都写下来，将它们归到想要被认同、想要控制或想要安全妥

当的三大欲望之下，然后把欲望释放掉。）

ATTACHMENT TO...Stream of Consciousness:(Just let your mind think of things about the attachment. Write it down and see what you wrote or thought as wantingapproval, wanting control or wanting to be safe or secure and then release the want.)

_____会给我带来什么好处？What advantage is it to me to ____?___________________________________________会给我带来什么坏处？What disadvantage is it to me to ____?______________________________________（在空白处要写同样的你贪爱的东西哦）

(Always put the same attachment in the blank space.)

1、 想象你永远都不能____。（在空白处填上那种贪爱，将其在你胸腹之间激起的紧抓不放的感觉或抗拒感释放。重复释放，直到没有剩余。）

2、 我能否将自己对____所有的贪爱都释放掉？（在空白处填上那种贪爱，持续释放，直到你能够毫不犹豫、毫不抗拒地给出一个百分之百肯定的答案。）

1. Imagine never, ever being able to ____. (Put the attachment in the blank space and let go of clutching or resisting thefeeling it brings up in your stomach or chest. Keep releasing until there are no more feelings in your stomach or chest.)

2. Could I let go of my entire attachment to ____? (Put the attachment in the blank space and keep letting go until youcan say "yes" 100% with no clutching or resistance.

对……的嗔恨

意识洪流

（只要让你的头脑围绕这一嗔恨自由活动，将想法都写下来，将它们归到想要被认同、想要控制或想要安全妥

当的三大欲望之下，然后把欲望释放掉。）

AVERSION TO...Stream of Consciousness:(Just let your mind think of things about the aversion. Write it down and see what you wrote or thought as wantingapproval, wanting control or wanting to be safe or secure and then release the want.)

我喜欢_____的哪一点？What do I like about ____?_________________________我讨厌_____的哪一点？What do I dislike about ____?_________________________（在空白处要填同样的你嗔恨的东西哦）

(Always put the same aversion in the blank space.)

1、 想象你永远_____________？（在空白处填上一类你的嗔恨，同时将它在你胸腹之间引起的紧抓感或抗拒感释放掉。重复释放，直到胸腹之间没有任何感觉留下。）

2、 我能否把自己对____所有的嗔恨都放下呢？（在空白处填上一类你的嗔恨。重复释放，直到你

能毫不犹豫、毫不抗拒地给出一个百分之百肯定的答复。）

1. Imagine always ____? (Put the aversion in the blank space and let go of clutching or resisting the feeling it bringsup in your stomach or chest. Keep releasing until there are no more feelings in your stomach or chest.)

2. Could I let go of my entire aversion to ____? (Put the aversion in the blank space and keep letting go until you cansay "yes" 100% with no clutching or resistance.)

对……的贪爱

意识洪流

（只要让你的头脑围绕这一贪爱自由活动，将想法都写下来，将它们归到想要被认同、想要控制或想要安全妥

当的三大欲望之下，然后把欲望释放掉。）

ATTACHMENT TO...Stream of Consciousness:(Just let your mind think of things about the attachment. Write it down and see what you wrote or thought as

wanting approval, wanting control or wanting to be safe or secure and then release the want.)

_____会给我带来什么好处？What advantage is it to me to ____?___________________________________________会给我带来什么坏处？What disadvantage is it to me to ____?______________________________________（在空白处要写同样的你贪爱的东西哦）

(Always put the same attachment in the blank space.)

1、 想象你永远都不能____。（在空白处填上那种贪爱，将其在你胸腹之间激起的紧抓不放的感觉或抗拒感释放。重复释放，直到没有剩余。）

2、 我能否将自己对____所有的贪爱都释放掉？（在空白处填上那种贪爱，持续释放，直到你能够毫不犹豫、毫不抗拒地给出一个百分之百肯定的答案。）

1. Imagine never, ever being able to ____. (Put the attachment in the blank space and let go of clutching or resistingthe feeling it brings up in your stomach or chest. Keep releasing until there are no more feelings in your stomach orchest.)

2. Could I let go of my entire attachment to ____? (Put the attachment in the blank space and keep letting go untilyou can say "yes" 100% with no clutching or resistance.

对……的嗔恨

意识洪流

（只要让你的头脑围绕这一嗔恨自由活动，将想法都写下来，将它们归到想要被认同、想要控制或想要安全妥

当的三大欲望之下，然后把欲望释放掉。）

AVERSION TO...Stream of Consciousness:(Just let your mind think of things about the aversion. Write it down and see what you wrote or thought as wanting

approval, wanting control or wanting to be safe or secure and then release the want.)

我喜欢_____的哪一点？What do I like about ____?_________________________我讨厌_____的哪一点？What do I dislike about ____?_________________________（在空白处要填同样的你嗔恨的东西哦）

(Always put the same aversion in the blank space.)

1、 想象你永远_____________？（在空白处填上一类你的嗔恨，同时将它在你胸腹之间引起的紧抓感或抗拒感释放掉。重复释放，直到胸腹之间没有任何感觉留下。）

2、 我能否把自己对____所有的嗔恨都放下呢？（在空白处填上一类你的嗔恨。重复释放，直到你能毫不犹豫、毫不抗拒地给出一个百分之百肯定的答复。）

1. Imagine always ____? (Put the aversion in the blank space and let go of clutching or resisting the feeling it bringsup in your stomach or chest. Keep releasing until there are no more feelings in your stomach or chest.)

2. Could I let go of my entire aversion to ____? (put the aversion in the blank space and keep letting go until youcan say "yes" 100% with no clutching or resistance.)

第十二章 释放自我否定

CHAPTER TWELVEGETTING RID OF THE HABIT OF BEATING YOURSELF UP

“只有脑子好使了，身体才好使。”——莱斯特·利文森

The moment the mind is right, the body is right.--Lester Levenson

我们每个人都有自我否定的习惯。有些人这样做是为了激励自己，另一些人是为了控制自己，我们出于各

种各样的原因这样做，但是都并不知道自己到底做了什么，给自己身体里储存了多少消极能量。我们还建立起

了自我否定的机制，阻碍自己获得生活中一切美好的东西。那就是著名的“我不配”的出处。让自己摆脱这种

自我削弱的习惯真的是太重要了，我们开始吧！

让我们对自我否定，或者说不认同自我，做一次贪爱与嗔恨的练习吧。

现在我们再多问自己一个“榨柠檬”的问题吧。这可能会在潜意识里引起一些抗拒感或紧抓感，检验一

下，然后释放。

We all seem to have a habit of beating ourselves up. Some people do it to motivate themselves, others do it to controlthemselves. We do it for a variety of reasons--all of them done without discrimination and without realizing that we arestoring up huge amounts of negative energy in our bodies. We are also storing up self-defeating programs which stop usfrom having the good things in life. This is where the famous "I don't deserve it" comes from. It's extremely important torid oneself of this debilitating habit. So let's begin!

Let's do an attachment to disapproving of yourself and an aversion to disapproving of yourself or "beating yourself up."

And now let's ask one more of the "squeezing the lemon" questions. Whatwe're doing is bringing up our subconscious mind, taking a look at our resistance,our clutching, and letting it go.

想象你一直都不认同自己，停不下来，永远都要这样不认同自己。垂下头，注意这想法激起的无用能量，

允许它穿过你离去。释放更多，越多越好。将手覆在你的感觉中心（胸腹之间）上，让那能量穿过你离开。释

放更多，越多越好。再问一次：想象你永远都不认同自己，停不下来，你要一直这样不认同自己了，你陷入了

不认同自己的困境了。允许那能量从你胸腹之间上浮吧，不要再压抑了。允许它浮到表面离开，放吧，放吧，

越多越好。持续释放，直到你的感觉中心不再有更多的紧抓不放的感觉。

现在，你能否把自己对于不认同自己的所有嗔恨都放下呢？无论是什么在阻碍你说“是”，紧抓感也好，

抗拒感也好，那种能量，释放它。只要让那能量浮到表面离开就好。释放更多，越多越好。你能否把自己对于

不认同自己的所有嗔恨都放下呢？只要让那能量浮到表面离开就好了。它不好也不坏，只是股能量，只是个现

象。现在你要重复做这释放练习，直到你能给出一个百分之百肯定的答案，那时你所有的嗔恨就会消失不见。

Imagine disapproving of yourself all the time. You can't stop. You're going to continue this forever. Tilt your head downand notice it brings up an unwanted energy and just allow it to pass through. And more. And even more. Put your handon your feeling center (your stomach or chest area) and allow it to pass through. And more. And even more. One moretime: Imagine disapproving of yourself forever. You can't stop. You're going to have to do it all the time. You're stuckwith it. Allow that energy to come up in your stomach or chest area. Don't push it down. Allow it to come up and allow itto pass through. And more. And even more. Continue releasing until you have no more clutching in your feeling center.

And now, could you let go of your entire aversion to disapproving of yourself? Release anything that's stopping you

from saying yes--a clutching, a resistance, an energy. Just allow that energy to come up and pass through. And more.And even more. And could you let go of your entire aversion to disapproving of yourself? Just allow that energy to comeup and allow it to pass through. It's not good, it's not bad, it's just energy. Just phenomenon. Now you keep doing it untilyou can say yes 100%, in which case that entire aversion is gone.

对于自我不认同的贪爱

ATTACHMENT TO DISAPPROVING OF YOURSELF

现在我们来看一看自己对于不认同自己的贪爱吧。如果你一直不认同自己，你潜意识里必然会对这一习惯

（当然也不止这一个）有所眷恋。所以现在完成下面的表格，我们来看看你潜意识里的贪爱与依恋。

Now let's look at the attachment to disapproving of ourselves. If you keep disapproving of yourself, there must be somesubconscious attachment to continuing this habit and some subconscious habit. So let's take a look at that by having youcomplete the attachment chart.

对自我不认同的贪爱

意识洪流

（只要让你的头脑围绕这一贪爱自由活动，将想法都写下来，将它们归到想要被认同、想要控制或想要安

全妥当的三大欲望之下，然后把欲望释放掉。）

ATTACHMENT TO DISAPPROVING OF MYSELFStream of Consciousness:(Just let your mind think of things about the attachment. Write it down and see what you wrote or thought of as wantingapproval, wanting control, or wanting to be safe or secure and then release the want.)

我不认同自己的好处是什么？

What advantage is it to me to disapprove of myself?______________________________________我不认同自己的坏处是什么？

What disadvantage is it to me to disapprove of myself?______________________________________

1、 想象你永远都不能不认同自己了。（将其在你胸腹之间激起的紧抓不放的感觉或抗拒感释放。

重复释放，直到没有剩余。）

2、我能否将自己对自我不认同所有的贪爱都释放掉？（持续释放，直到你能够毫不犹豫、毫不抗拒地给出一个百分之百肯定的答案。）

1. Imagine never, ever being able to disapprove of myself again. (Let go of clutching or resisting the feeling it brings upin your stomach or chest. Keep releasing until there are no more feelings in your stomach or chest.)

2. Could I let go of my entire attachment to disapproving of myself? (Keep letting go until you can say yes 100% with noclutching or resistance.)

意识洪流

（只要让你的头脑围绕这一贪爱自由活动，将想法都写下来，将它们归到想要被认同、想要控制或想要安

全妥当的三大欲望之下，然后把欲望释放掉。）

Stream of Consciousness:

(Just let your mind think of things about the attachment. Write it down and see what you wrote or thought as wantingapproval, wanting control or wanting to be safe or secure and then release the want.)

我_____的好处是什么？What advantage is it to me to ____?______________________________________我_____的坏处是什么？What disadvantage is it to me to ____?______________________________________（在空白处要写同样的你贪爱的东西哦）

(Always put the same attachment in the blank space.)

1、 想象你永远都不能______。（在空白处填上那种贪爱，将其在你胸腹之间激起的紧抓不放的感觉或抗拒感释放。重复释放，直到没有剩余。）

2、我能否将自己对_______所有的贪爱都释放掉？（在空白处填上那种贪爱，持续释放，直到你能够毫不犹豫、毫不抗拒地给出一个百分之百肯定的答案。）

1. Imagine never, ever being able to ____ (Put the attachment in the blank space and let go of clutching or resisting thefeeling it brings up in your stomach or chest. Keep releasing until there are no more feelings in your stomach or chest.)

2. Could I let go of my entire attachment to ____? (Put the attachment in the blank space and keep letting go until youcan say "yes" 100% with no clutching or resistance.

自我不认同会给你带来什么好处？编吧，看你能说出多愚蠢的话。你能把它归为想要被认同、想要控制或

是想要安全妥当吗？不管是哪个“想要”，你能释放掉吗？释放更多，越多越好。

自我不认同又会给你带来什么坏处？运用你的想象力吧！说出你那麻木愚蠢的想法！不管是什么，你能否

将其归于想要被认同、想要控制或想要安全妥当的欲望之下？不管是哪种欲望被激起了，你能否只是放下它？

释放更多，越多越好。自我不认同还会给你带来什么好处？如果你觉得没有，或者是觉得自己已经足够麻木到

不去在乎，也把这些想法看作想要被认同、想要控制或是想要安全，好吗？不管是哪种欲望被激发了，你能否

放下它？想要越多就等于越匮乏，所以还是放下吧。

What advantage is it for you to disapprove of yourself? Make something up. Give me something silly. Could you see thatas either wanting approval, wanting control or wanting to be safe and secure? And whichever want it brings up, couldyou just let it go? And more. And more.

And what disadvantages are there in you disapproving of yourself? Use your imagination and come up with somethingdumb or silly. Whatever it is, could you see it as either wanting approval, wanting control or wanting to be safe andsecure? And whichever want it brings up, could you just let it go? And more. And more. And what's another advantageof disapproving of yourself? If the word none comes up, or I'm numb, see that as wanting approval, wanting control orwanting to be safe or secure or whatever you came up with. And whichever want was stirred up, could you let it go? Thewant equals lack, so just let it go.

自我不认同还会给你带来什么坏处？不管是哪种欲望被激起了，你能否只是放下它？释放更多，越多越

好。持续做下去，直到你再也想不出有什么好处和坏处。然后往下进行。

现在我们来从贪爱的角度问自己“榨柠檬”的问题。想象你永远、永远、永远都不能再不认同自己了，你

失去了不认同自己的能力。如果这想法也激发了一股无用能量、一种紧抓感或抗拒感，就将手覆在胸腹之间或

者垂下头。只要让那能量浮到表面离开就好了。放吧，放吧，越多越好。不要试图去理解分析那能量，直接把

它放下。当你意识到自己对于自我不认同有一种潜意识里的贪爱依恋时，也许会觉得很惊讶，不过你感觉中心

的紧抓不放的感觉已经表明这一点了。

And what's another disadvantage of disapproving of yourself? Whichever want that gets stirred up, could you just let itgo? Whether it's a want of approval, control or being safe and secure, could you just let it go? And more. And more.Continue with this until you have no more advantages or disadvantages that come up. Then move on.

And now let's ask the "squeezing the lemon" question on the attachment side. Imagine never, ever, ever being able todisapprove of yourself again. You lost that ability. If that brings up an unwanted energy a clutching, a resistance eitherput your hand on your stomach or chest OR put your head down. Just allow that energy, which wants to leave, to comeup and pass through. And more. And more. Don't try to understand the energy. Just let it go. You may surprise yourselfin realizing you had a subconscious attachment to beating yourself up. It shows up through the clutching sensation inyour feeling center.

再问自己一遍：想象你永远、永远、永远都不能再不认同自己了，你失去了不认同自己的能力。看这是否

让你觉得抗拒、觉得放不开、甚至窒息。只要让这感觉上浮离开就好了。记住，它不好也不坏，只不过是从你

胸腹之间路过的现象。放吧，放吧，越多越好。

我能否将自己对自我不认同所有的贪爱都释放掉？你是否在说“是”的时候很抗拒，觉得很不愿意？

One more time: Imagine never, ever being able to disapprove of yourself again. You lost that ability. See if there's anyresistance, any clutching, any choking. Just allow it to come up and just allow it to pass through. Remember, it's notgood, it's not bad and it's just phenomena energy passing through from your stomach or your chest area. And more. Andeven more.

And could you let go of your entire attachment to disapproving of yourself (or beating yourself up)? Any resistance tosaying yes or any difficulty in saying yes?

这，不过是个习惯。明意识里，我们不会做任何伤害自己的事，不过我们把相关能量压进了自己的潜意

识，它在里面持续搞破坏，直到我们把它拿出来，就像删除电脑里的文件一样。所以我们就把它拔出来释放掉

吧。

给你一个建议：如果你对某物的嗔恨更强烈，就先做嗔恨练习，反之亦然。总之是先从容易的那个着手。

从我自己的经验来看，大多数人对于自我不认同是嗔恨多于贪爱。他们并不喜欢这个习惯，想要改掉这个

习惯，渴望去停止它。并不是每人都这样，不过大多数人都这样。所以我们先从嗔恨的角度开始吧，填写下面

对自我不认同的嗔恨的表格。

This is only a habit. Consciously, we wouldn't do anything to hurt ourselves, but when we push this energy into thesubconscious mind, it runs until we take it of our mind, much like deleting a computer file. So let's begin pulling it upand letting it go.

Suggestion: If you have a stronger aversion to something, it's a good idea to work on aversion first. But if you have astronger attachment to something, then work on that first. Work on whichever is easier for you to stop, then work on theother.

My experience has usually been that most people have an aversion to disapproving of themselves more than anattachment to it. They don't like the habit. They want to stop it. It's a desire to stop it. This is not necessarily so in everycase, but it does occur in most instances. So let's start with an aversion to disapproving of yourself. Take out the chart onaversion to disapproving of yourself and complete it.

对自我不认同的嗔恨

意识洪流

（只要让你的头脑围绕这一嗔恨自由活动，将想法都写下来，将它们归到想要被认同、想要控制或想要安

全妥当的三大欲望之下，然后把欲望释放掉。）

AVERSION TO DISAPPROVING OF MYSELFStream of Consciousness:(Just let your mind think of things about the aversion. Write it down and see what you wrote or thought as wantingapproval, wanting control, or wanting to be safe or secure and then release the want.)

自我不认同会给我带来什么好处？

What advantage is it to me to disapprove of myself?_________________________自我不认同会给我带来什么坏处？

What disadvantage is it to me to disapprove of myself?_________________________

1、想象你永远都不认同自己？（将它在你胸腹之间引起的紧抓感或抗拒感释放掉。重复释放，直到胸腹之间没有任何感觉留下。）

2、 我能否把自己对自我不认同的所有嗔恨都放下呢？（重复释放，直到你能毫不犹豫、毫不抗拒

地给出一个百分之百肯定的答复。）

1. Imagine disapproving of myself all the time. (Let go of clutching or resisting the feeling it brings up in your stomachor chest. Keep releasing until there are no more feelings in your stomach or chest.)

2. Could you let go of your entire aversion to disapproving of yourself? (Keep letting go until you can say yes 100% withno clutching or resistance.)

所以，你到底喜欢自我不认同的哪一点呢？也许是因为这样做能让你自我激励，让你督促自己去行动去努

力而不是继续犯懒？你能把这些想法都视为想要被认同、想要控制或想要安全妥当吗？你能把它们全都放下

吗？放吧，放吧，越多越好。

你讨厌自我不认同的哪一点呢？不管是哪一点，你能否将其视为想要被认同、想要控制或想要安全妥当

呢？你能把它们全都放下吗？放吧，放吧，越多越好。

So what do you like about disapproving of yourself? Maybe that's the way you motivate yourself? Maybe you think itgets you going? Maybe you think you're lazy and you need that push to make things happen? So could you see whatevercomes up as a wanting of approval, a wanting of control or a wanting to be safe and secure? And could you let go ofeither wanting approval, wanting control or wanting to be safe and secure? And could you let it go? And more.

And what don't you like about disapproving of yourself? And whatever comes up, could you see that as either wantingapproval, wanting control, or wanting to be safe and secure? And could you let it go? And more. And even more.

你还喜欢自我不认同的哪一点呢？你能否将其视为想要被认同、想要控制或想要安全妥当呢？不管是哪个

“想要”，你能否将其放下呢？那不过是你胸腹之间盘旋的一股能量。把那种紧抓不放的感觉放下，允许那股

能量自行离开吧。释放更多，越多越好。你还讨厌自我不认同的哪一点呢？不管答案是什么，你能否将其视为

想要被认同、想要控制或想要安全妥当呢？不管是哪个“想要”被激发了，你能只是把它放下吗？把那种匮乏

感放下？允许它穿过你离开？放吧，放吧，越多越好。

再一次：你喜欢自我不认同的哪一点呢？编吧，让我看看你的答案多傻，“它是我的习惯，而且感觉还不

错”，“我习惯了”，诸如此类的。或者你根本就说不出你喜欢它什么。那就把这些都归于想要被认同、想要

控制或想要安全的三大欲望之下，将其释放。

Now what's something else you like about disapproving of yourself? Could you see that as either wanting approval,wanting control or wanting to be safe and secure? And could you either let go of either wanting approval, wantingcontrol or wanting to be safe and secure? It's just an energy in your stomach or your chest area. Let go of clutching andallow that energy to just pass through. And more. And even more. And what don't you like about disapproving ofyourself? Whatever answer that you get, could you see that as either wanting approval, wanting control or wanting to besafe and secure? And whichever want is stirred up, could you just let go of that want? That lacking feeling? Allow it topass through? And more. And more.

And one more: What do you like about disapproving of yourself? Make something up. Give me something silly. "It's ahabit. It feels good, I'm used to it," whatever. Or if you come up with the ever-popular "none", see that as either wantingcontrol or wanting to be safe. And just let go of either wanting approval, wanting control or wanting to be safe andsecure.

你不喜欢自我不认同的哪一点呢？不管这想法勾起了你怎样的欲望，你能把那种匮乏感放下么？你能否允

许它穿过你离开呢？释放更多，越多越好。从这两个角度分别重复做释放，直到你对此既不喜欢也不讨厌。记

住，不要单单通过理性分析列出一张清单而不去释放上面的内容。

现在我们要问自己“榨柠檬”的问题了：想象你一直都不认同自己，停不下来了。垂下头，注意这想法激

起的无用能量，或者说是一种紧抓感或抗拒感。然后让这能量，这股自己也很想离开的能量，浮上表面并离

开……就像科威特油田里喷出的石油一样。这能量是想要离开的，所以不要再压抑它了，就让它走吧。它不过

是个现象，就让它穿过去离开吧。放吧，放吧，越多越好。

And what don't you like about disapproving of yourself? Whichever want it brings up, could you just let go of thatlacking feeling? Could you allow it to pass through? And more. And even more. Keep going from each side to the nextuntil you have no more likes or dislikes on the subject. Remember not to make an intellectual list of likes and dislikeswithout releasing on each item.

Now we're going to ask the "squeezing the lemon" question: Imagine disapproving of yourself all the time; you can't stop.Tilt your head down and notice that there's an unwanted energy there--a clutching, a resistance. And just allow thisenergy--which wants to leave--to come up and allow it to pass through ... just like the oil wells in Kuwait. This energywants to leave, so don't stop it...allow it to leave. It's just phenomenon. Just allow it to pass through. And more. And evenmore.

现在我们再多问自己一个“榨柠檬”的问题。不管这会在你潜意识里引起怎样的动荡，感受一下那种抗拒

感或紧抓感，然后把它们释放掉吧。

想象你永远都不认同自己，停都停不下来，将来也要一直不认同自己。垂下头，注意这想法激发的无用能

量，允许它上浮离开吧。释放更多，越多越好。将手覆在感觉中心（胸腹之间），让那能量上浮离开吧。释放

更多，越多越好。再一次：想象你永远都不认同自己，停都停不下来，将来也得一直不认同自己了，你陷入了

这样的一个困境。允许这想法在你胸腹之间激发的能量上浮吧，不要再压抑了，允许它浮到表面穿过你离开

吧。释放更多，越多越好。持续释放，直到你的感觉中心不再有剩余的紧抓感。

And now let's ask one more of the "squeezing the lemon" questions. What we're doing is bringing up our subconsciousmind, taking a look at our resistance, our clutching, and letting it go.

Imagine disapproving of yourself all the time. You can't stop. You're going to continue this forever. Tilt your head downand notice it brings up an unwanted energy and just allow it to pass through. And more. And even more. Put your handon your feeling center (your stomach or chest area) and allow it to pass through. And more. And even more. One more

time: Imagine disapproving of yourself forever. You can't stop. You're gonna have to do it all the time. You're stuck withit. Allow that energy to come up in your stomach or chest area. Don't push it down. Allow it to come up and allow it topass through. And more. And even more. Continue releasing until you have no more clutching in your feeling center.

现在，你能否将自己对于自我不认同的所有嗔恨都放下呢？无论是什么阻挡了你说“是”，紧抓感也好，

抗拒感也好，总归是一种能量。那么就让它上浮离开吧。释放更多，越多越好。你能否将自己对于自我不认同

的所有嗔恨都放下呢？只要让那股能量上浮离开就好。它不好也不坏，只不过是一股能量……一个现象。你要

持续做释放，直到你能给出一个百分之百肯定的答案，那时你所有的嗔恨也就烟消云散了。

And now, could you let go of your entire aversion to disapproving of yourself? Release anything that's stopping youfrom saying "yes" --a clutching, a resistance, an energy. Just allow that energy to come up and pass through. And more.And even more. And could you let go of your entire aversion to disapproving of yourself? Just allow that energy to comeup and allow it to pass through. It's not good, it's not bad, it's just energy ... just phenomenon. Now you keep doing ituntil you can say "yes" 100%, in which case that entire aversion is gone.

对自我不认同的贪爱

意识洪流

（只要让你的头脑围绕这一贪爱自由活动，将想法都写下来，将它们归到想要被认同、想要控制或想要安

全妥当的三大欲望之下，然后把欲望释放掉。）

ATTACHMENT TO DISAPPROVING OF MYSELFStream of Consciousness:(Just let your mind think of things about the attachment. Write it down and see what you wrote or thought of as wantingapproval, wanting control, or wanting to be safe or secure and then release the want.)

我不认同自己的好处是什么？

What advantage is it to me to disapprove of myself?______________________________________我不认同自己的坏处是什么？

What disadvantage is it to me to disapprove of myself?______________________________________

1、 想象你永远都不能不认同自己了。（将其在你胸腹之间激起的紧抓不放的感觉或抗拒感释放。

重复释放，直到没有剩余。）

2、我能否将自己对自我不认同所有的贪爱都释放掉？（持续释放，直到你能够毫不犹豫、毫不抗拒地给出一个百分之百肯定的答案。）

1. Imagine never, ever being able to disapprove of myself again. (Let go of clutching or resisting the feeling it brings upin your stomach or chest. Keep releasing until there are no more feelings in your stomach or chest.)

2. Could I let go of my entire attachment to disapproving of myself? (Keep letting go until you can say yes 100% with noclutching or resistance.)

自我不认同会给你带来什么好处？编吧，看你能说出多愚蠢的话。你能把它归为想要被认同、想要控制或

是想要安全妥当吗？不管是哪个“想要”，你能释放掉吗？释放更多，越多越好。

自我不认同又会给你带来什么坏处？运用你的想象力吧！说出你那麻木愚蠢的想法！不管是什么，你能否

将其归于想要被认同、想要控制或想要安全妥当的欲望之下？不管是哪种欲望被激起了，你能否只是放下它？

释放更多，越多越好。自我不认同还会给你带来什么好处？如果你觉得没有，或者是觉得自己已经足够麻木到

不去在乎，也把这些想法看作想要被认同、想要控制或是想要安全，好吗？不管是哪种欲望被激发了，你能否

放下它？想要越多就等于越匮乏，所以还是放下吧。

What advantage is it for you to disapprove of yourself? Make something up. Give me something silly. Could you see thatas either wanting approval, wanting control or wanting to be safe and secure? And whichever want it brings up, couldyou just let it go? And more. And more.

And what disadvantages are there in you disapproving of yourself? Use your imagination and come up with somethingdumb or silly. Whatever it is, could you see it as either wanting approval, wanting control or wanting to be safe andsecure? And whichever want it brings up, could you just let it go? And more. And more. And what's another advantageof disapproving of yourself? If the word none comes up, or I'm numb, see that as wanting approval, wanting control orwanting to be safe or secure or whatever you came up with. And whichever want was stirred up, could you let it go? Thewant equals lack, so just let it go.

自我不认同还会给你带来什么坏处？不管是哪种欲望被激起了，你能否只是放下它？释放更多，越多越

好。持续做下去，直到你再也想不出有什么好处和坏处。然后往下进行。

现在我们来从贪爱的角度问自己“榨柠檬”的问题。想象你永远、永远、永远都不能再不认同自己了，你

失去了不认同自己的能力。如果这想法也激发了一股无用能量、一种紧抓感或抗拒感，就将手覆在胸腹之间或

者垂下头。只要让那能量浮到表面离开就好了。放吧，放吧，越多越好。不要试图去理解分析那能量，直接把

它放下。当你意识到自己对于自我不认同有一种潜意识里的贪爱依恋时，也许会觉得很惊讶，不过你感觉中心

的紧抓不放的感觉已经表明这一点了。

And what's another disadvantage of disapproving of yourself? Whichever want that gets stirred up, could you just let itgo? Whether it's a want of approval, control or being safe and secure, could you just let it go? And more. And more.Continue with this until you have no more advantages or disadvantages that come up. Then move on.

And now let's ask the "squeezing the lemon" question on the attachment side. Imagine never, ever, ever being able todisapprove of yourself again. You lost that ability. If that brings up an unwanted energy a clutching, a resistance eitherput your hand on your stomach or chest OR put your head down. Just allow that energy, which wants to leave, to comeup and pass through. And more. And more. Don't try to understand the energy. Just let it go. You may surprise yourselfin realizing you had a subconscious attachment to beating yourself up. It shows up through the clutching sensation inyour feeling center.

再问自己一遍：想象你永远、永远、永远都不能再不认同自己了，你失去了不认同自己的能力。看这是否

让你觉得抗拒、觉得放不开、甚至窒息。只要让这感觉上浮离开就好了。记住，它不好也不坏，只不过是从你

胸腹之间路过的现象。放吧，放吧，越多越好。

我能否将自己对自我不认同所有的贪爱都释放掉？你是否在说“是”的时候很抗拒，觉得很不愿意？

One more time: Imagine never, ever being able to disapprove of yourself again. You lost that ability. See if there's anyresistance, any clutching, any choking. Just allow it to come up and just allow it to pass through. Remember, it's notgood, it's not bad and it's just phenomena energy passing through from your stomach or your chest area. And more. Andeven more.

And could you let go of your entire attachment to disapproving of yourself (or beating yourself up)? Any resistance tosaying yes or any difficulty in saying yes?

这，不过是个习惯。明意识里，我们不会做任何伤害自己的事，不过我们把相关能量压进了自己的潜意

识，它在里面持续搞破坏，直到我们把它拿出来，就像删除电脑里的文件一样。所以我们就把它拔出来释放掉

吧。

给你一个建议：如果你对某物的嗔恨更强烈，就先做嗔恨练习，反之亦然。总之是先从容易的那个着手。

This is only a habit. Consciously, we wouldn't do anything to hurt ourselves, but when we push this energy into thesubconscious mind, it runs until we take it of our mind, much like deleting a computer file. So let's begin pulling it upand letting it go.

Suggestion: If you have a stronger aversion to something, it's a good idea to work on aversion first. But if you have astronger attachment to something, then work on that first. Work on whichever is easier for you to stop, then work on theother.

从我自己的经验来看，大多数人对于自我不认同是嗔恨多于贪爱。他们并不喜欢这个习惯，想要改掉这个

习惯，渴望去停止它。并不是每人都这样，不过大多数人都这样。所以我们先从嗔恨的角度开始吧，填写下面

对自我不认同的嗔恨的表格。

只要与那股能量取得接触，那种胸腹之间的紧抓感、抗拒感。然后将其释放。放吧，放吧，越多越好。

My experience has usually been that most people have an aversion to disapproving of themselves more than anattachment to it. They don't like the habit. They want to stop it. It's a desire to stop it. This is not necessarily so in everycase, but it does occur in most instances. So let's start with an aversion to disapproving of yourself. Take out the chart onaversion to disapproving of yourself and complete it.

Just get in touch with that energy, that clutching in your stomach or chest area, that resisting ... and just let that energy go.And more. And even more.

现在我们再多问自己一个“榨柠檬”的问题。不管这会在你潜意识里引起怎样的动荡，感受一下那种抗拒

感或紧抓感，然后把它们释放掉吧。

想象你永远都不认同自己，停都停不下来，将来也要一直不认同自己。垂下头，注意这想法激发的无用能

量，允许它上浮离开吧。释放更多，越多越好。将手覆在感觉中心（胸腹之间），让那能量上浮离开吧。释放

更多，越多越好。再一次：想象你永远都不认同自己，停都停不下来，将来也得一直不认同自己了，你陷入了

这样的一个困境。允许这想法在你胸腹之间激发的能量上浮吧，不要再压抑了，允许它浮到表面穿过你离开

吧。释放更多，越多越好。持续释放，直到你的感觉中心不再有剩余的紧抓感。

And now let's ask one more of the "squeezing the lemon" questions. What we are doing is bringing up our subconsciousmind and taking a look at our resistance, our clutching, and letting it go.

Imagine disapproving of yourself all the time. You can't stop. You're gonna continue this forever. Tilt your head downand notice it brings up an unwanted energy and just allow it to pass through. And more. And even more. Put your handon your feeling center (your stomach or chest area) and allow it to pass through. And more. And even more. One moretime: Imagine disapproving of yourself forever. You can't stop. You're going to have to do it all the time. You're stuckwith it. Allow that energy to come up in your stomach or chest area. Don't push it down. Allow it to come up and allow itto pass through. And more. And even more. Continue releasing until you have no more clutching in your feeling center.

现在，你能否将自己对于自我不认同的所有嗔恨都放下呢？无论是什么阻挡了你说“是”，紧抓感也好，

抗拒感也好，总归是一种能量。那么就让它上浮离开吧。释放更多，越多越好。你能否将自己对于自我不认同

的所有嗔恨都放下呢？只要让那股能量上浮离开就好。它不好也不坏，只不过是一股能量……一个现象。你要

持续做释放，直到你能给出一个百分之百肯定的答案，那时你所有的嗔恨也就烟消云散了。

继续在“对自我不认同的贪爱与嗔恨”工作簿上进行以上的练习。你也许会想做得更深入一点，或者你已

经成功将那些贪爱与嗔恨消除了。如果是这样的话就太棒了。没有贪爱与嗔恨，你正在向波澜不惊的状态迈

进，向拥有一切的丰盛前进。

And now: could you let go of your entire aversion to disapproving of yourself? Release anything that's stopping youfrom saying "yes" --a clutching, a resistance, an energy. Just allow that energy to come up and pass through. And more.And even more. And could you let go of your entire aversion to disapproving of yourself? Just allow that energy to comeup and allow it to pass through. It's not good, it's not bad, it's just energy ... just phenomenon. Now you keep doing ituntil you can say "yes" 100%, in which case that entire aversion is gone.

Continue working on this on the "Attachment to Disapproving Yourself" and the "Aversion to Disapproving of Yourself"worksheets. You may want to work on this more deeply, or you may have cleaned it up. If this is the case, then fine.With no attachments and no aversions, you fall right into imperturbability. You are on your way to having abundance ofeverything.

第十三章 运用释放法来促进身体健康

CHAPTER THIRTEENUSING THE TECHNIQUE TO IMPROVE YOUR HEALTH

“欲望是一切的根源。不管你是什么时候出的问题，欲望总是幕后黑手。”——莱斯特·利文森

"Desire is the cause of everything. Any time you have any problem, there's desire behind it."--Lester Levenson

健康与你的幸福

HEALTH AND YOUR WELL-BEING

我们已经接触了许多有关你整体幸福感的重要领域，不过现在我们要更多地去关注引发疾病的内在情感性

的造成紧张的因素，即俗称的压力。我们之所以要追求健康与财富，不过是因为我们相信它们会带来幸福（在

某种程度上的确是这样的）。然而，人并不是不能直接体会到幸福，完全不依托于健康或财富的幸福。

让我们从普通人的情况出发，客观地看待这个问题。首先，那些他们自以为拥有的幸福是非常脆弱的。一

次偶然的对话，一条苛刻的评论，一对扬起的眉毛，一辆插队的车子……都足以在瞬间使他们所谓的幸福大受

打击。丢掉工作的威胁，关系破裂的预感，医生的消极评价，出租车司机的粗暴无礼……都足以让多数人沉不

住气。每次我们把这种能量（即使这能量比光子还小）压抑下去，负面能量都会越积越多，长此以往就会开始

压迫身体的器官，造成其故障。消极的感受、想法和态度，以及他人长期的评价与批判，都导致我们普通人不

自觉地往自己体内堆积这种压迫性能量。正是这种能量造成了人体的功能障碍，如果能够将其释放的话，人体

就可以自愈，有时甚至可能瞬间痊愈。

We have already touched upon important areas relating to your overall well-being, but now we will focus more on inneremotional stress that cause illnesses--or what is commonly known as "stress." The purpose of health and wealth, after all,is merely because we presume (and to some extent it is true) that they result in happiness. Happiness can be experienceddirectly, however, and on this level it is totally independent of health or wealth.

Let us take the situation of the average person and look at it objectively. To begin with, whatever happiness he or shethinks they have is extremely vulnerable. A chance remark, a critical comment, a lifted eyebrow, a car cutting into lineahead--all these are sufficient to blow the average person's happiness in an instant. The threat of a job loss, a feeling ofthreat to a relationship, a negative remark from a doctor, an impertinent cab driver--all are sufficient to blow mostpeople's cool. Every time we suppress this energy (which is smaller than a photon particle), this negative energy storesup over the years and begins to press against the organs of the body, causing it to malfunction. As a result of negativefeelings, thoughts and attitudes, as well as constant judgment and criticism of other people, the average person stores upthis stress energy without realizing it. This energy causes the body to malfunction. Releasing this energy allows the bodyto heal itself, sometimes within moments.

我们“丰盛课程”的学员反馈说，他们通过释放治愈了许多疾病，如过敏症、哮喘病、关节炎、心脏病、

背痛、肢体疼痛、癌症、普通感冒、流感、肝炎、癫痫、艾滋病、脑损伤等等。当我们身体受损时，我们会开

始想要搞清楚如何摆脱这种不舒服的感觉。但我们越是想要搞清楚，就无意识地对这些我们本想摆脱的东西执

念越深。我们不停地尝试各种疗法、看各种医师、吃各种药片儿、用各种仪器，然而病情并没有多大改善。所

以我们必须先治疗内在的疾病，当我们通过释放治疗了内在后，外在的疾病也会消失的。医生们都知道，积极

而平和的心态就是最好的医生，可以治愈任何病痛。

此外，在治愈别人方面，释放法也是有帮助的。我们的一个学员写信说，“两周之前我们上大学的儿子精

神崩溃了，我们不得不把他接回家。我向你们求助时你们说：‘其实根本就没有精神病这种东西，你能否把这

事放下，让你儿子毫不费力地变得正常、健康又完整呢？’我注意到了“毫不费力”，并且在心里不停重复，

甚至在两天之后、精神病学专家告诉我们他已经患有精神病和偏执型精神分裂而且必须长期服用药物后仍在重

复。我根本没让我儿子吃药，我只是带他去看了一个我信任的顺势疗法医生。两天之后，他就开始行为正常

了。而两周之后，也就是现在，他的病完全好了！

Graduates of "The Abundance Course" report to us that they have released and cured allergies, asthma, arthritis, heartproblems, back pain, limb pain, cancer, common colds, flu, hepatitis, epilepsy, AIDS, brain damage and more. When ourbody hurts, we all start to figure out how to get rid of this "dis-ease." By figuring it out, we unconsciously hold onto thevery thing we are looking to get rid of. We keep trying different cures, practitioners, pills and modalities without muchimprovement. That is because we need to get rid of internal disease. When we do, by directly releasing on them, the dis-ease disappears. Doctors know that a peaceful and positive mind is the best doctor of all. It can cure and fix anything inthe body.

Furthermore, releasing can be instrumental in healing others. One of the graduates wrote to us: "Two weeks ago our son'cracked up' at college and we had to pick him up. I called you and you said: There is no such thing as mental illness.Can you just let it go and let him be normal, healthy and whole with ease? I really latched on to the statement 'with ease?'and repeatedly said it in my mind even when the psychiatrist told us two days later that he was mentally ill, paranoidschizophrenic and would always need to be on medication. I did not give him the medication. I did take him to ahomeopathic doctor that I knew and trusted. Within two days, he was beginning to act normal and now, two weeks later,he is fine!!!"

以下是一些曾研习过圣多纳释放法的顶尖科学家及医师关于其效用的说法：

HERE IS WHAT SOME OF THE LEADING SCIENTISTS AND MEDICAL PRACTITIONERS WHO HAVESTUDIED "THE RfLEASE® TECHNIQUE" HAVE TO SAY ABOUT ITS EFFECTIVENESS:

“我有许多身体上的疾病，包括偏头痛、憩室炎、通风和严重的低血糖症状。在刚刚参与了一周的丰盛课

程时，我是有做手术的计划的。不过在我开始做释放的几天后，需要手术的症状就消失了，而且再也没有复

发。我其他的生理问题也被清除干净了。我相信这就是运用释放法缓解压力的良好效果。”

——大卫·霍金斯博士

北拿骚精神卫生中心医务主管

纽约曼哈赛特

"I had several physical ailments including migraine headaches, diverticulitis, gout and severe hypoglycemia. The weekafter taking the course, I was scheduled for surgery. But within a few days after beginning to release, the surgicalcondition disappeared and never reappeared. My other physical problems cleared up. I believe these good effects aredue to the stress reduction brought about by using the Method."

Dr. David HawkinsMedical Director, The North Nassau Mental Health Center

Manhassett, NY

“从我自己的经验看来，圣多纳释放法是减缓压力的最有效方法，不管是在私生活方面还是职业方面。它

让保健与健康领域有了一个激动人心的进步。”

——克里斯托弗·普鲁伊特医学博士

全美保健顾问

"In my experience, "The RELEASE Technique" is simply the most effective way of reducing stress on both a personaland professional level. It constitutes a dramatic advance in the field of health and wellness."

Christopher Pruitt, M.D.

American Wellness Consultants

“我研究了 25年预防医学，认为圣多纳释放法是我见过的对此领域最大的贡献。此法训练之容易及效果之强大令我震惊。”

——约翰·L·凯梅尼医学博士哥伦比亚大学医学院

"I consider "The RELEASE Technique" to be the best contribution to preventative medicine that I have seen in my 25years of interest in the field. I am amazed at the simplicity of the training and its effectiveness."

John L. Kemeny, M.D.Columbia University Medical School

“圣多纳释放法与我以前所做过的任何训练都不一样。它作用于感觉层面，让人们去消灭负面的情绪和想

法。它之所以如此快速有效，是因为它一针见血，直击问题的核心……对任何使用它的人来说，它都是解决问

题的捷径。”

——埃利奥特·格鲁姆医学博士

好撒玛利亚人医院

亚利桑那州菲尼克斯市

"The Release Technique is different from anything I have ever done before. It works on a feeling level and allows peopleto eliminate negative emotions and thoughts. The Release Technique is so fast and effective because it goes directly tothe heart of the problem ... it's a shortcut for everyone who uses it."

Elliott Grumer, M.D.Good Samaritan Hospital

Phoenix, AZ

“在接触到圣多纳释放法之前，我已经找到了不少控制压力的其他方法，不过从来没有哪一个像释放法这

么简单、强大、见效快。对我来说，释放法最具吸引力的特征是它不会强加给你一套信念系统，而且人们可以

完全自己运用这一方法并取得巨大的成功。”

——路易斯·欧蒙特哲学博士

心理学系

阿德菲大学

"I have looked into other methods of stress management before finding the Release Technique, but have not discoveredanything else so simple, powerful and rapidly effective. The most appealing features ofThe Method for me are theabsence of an imposed belief system and the fact that people can use it completely on their own with great success."

Louis Ormont, Ph.D.Psychology Department

Adelphi University科学研究

SCIENTIFIC STUDIES

研究员哈佛医学院的大卫·麦克莱伦和纽约州立大学的理查德·戴维森发现，圣多纳释放法“以其简便

性、高效率、不含可疑概念以及立竿见影的效果而在同类方法中脱颖而出，无与伦比”。这些研究同样揭示了

运用这一方法的个体出现了心率和舒张压的显著下降。至于效果是否能长期保持，整体研究表明在训练后的几

个月内，在促进并保持压力下降方面。释放法都是有效的。

如果你身体有缺陷，我建议你试着对其做释放。释放当然不会以任何方式令你受伤，而且就算你释放不了

它，总还嫩依赖医师的建议吧？当你的身体受损时，你就会开始不认同或否定那一部分身体，这样就会向其输

送负面能量，即使我们本来想的是向它输送正面能量。开始扭转这个习惯吧，从注意你胸腹之间的不认同能量

开始，把想象中的管子插到那股无用能量中，将其释放。然后向那些伤痛的地方输送正面能量，以认可那疼痛

的方式。有人可能要说，“你想让我认可我的身体？它都让我疼成这样儿了！”不过你也要问问自己，“到底

是谁的身体在疼？”这样可以让你明白，是你的身体，而不是其他的什么虚无形体在承受着痛苦。如果那是你

的身体，你的疼痛，就释放掉那感觉，让你的身体和疼痛都得到认可吧。长此以往，你的身体会自然而然地修

正它自己的。

Researchers David McClellan of Harvard University Medical School and Richard Davidson of The State University ofNew York have found that "The RELEASE Technique" "stands out far beyond the rest for simplicity, efficiency,absence of questionable concepts and rapidity of observable results." These studies also reveal that individuals using"The RELEASE Technique" show significant reduction in heart rate and diastolic blood pressure. With respect to short-versus long-term gain, the overall findings suggest that it is effective in promoting and maintaining stress reductionmonths after the training.

If you have a deficiency in your body, I suggest you try releasing on it. Releasing certainly will not hurt you in any wayand, of course, if you can't release on it, you can always consult with a medical practitioner. When your body hurts, westart disapproving or beating up that part of the body, thus sending negative energy to the very part of the body we wantto send positive energy to. Start reversing this habit by noticing the disapproving energy contained in your stomach orchest and putting the imaginary tube into the unwanted energy and releasing it. Then proceed to send that pain that ishurting (or deficient) positive energy by giving it approval. Some might say, "You want me to give my body approval? Ithurts! I'm in pain!" But ask yourself, "Whose body is it that hurts?" That will help you discriminate that it is your body,not some ethereal body outside yourself. If it is your body or your pain, release it and give it approval. If you do thatcontinually, your body will naturally correct itself.

以下的释放练习会帮助你将身体正常化，并且除去那些造成不适的阻塞物。如果你身体的哪一部分没有

“正常工作”，或者那里感到疼痛不适，检验一下，你自己是否也在绞尽脑汁地想如何对付它（那样的话就对

它有了执念）。你能否把这种想要搞清楚如何对付它的欲望放下呢？你最好放下，因为反正你也对付不了它。

你能否再多放下一点呢？你能否把那种想要知道如何去做的想法放下呢？能否再多放下一些呢？再多放一些

呢？你能把那种想要知道答案的心情放下吗？再放下一点呢？再多放下一点点呢？你能否把这种紧抓不放的执

念放下呢？注意到你的感觉中心（胸腹之间）有一种紧抓不放的感觉。能再多放下一些吗？再多一些呢？你能

把对此事的抗拒感也一同放下吗？能把在你胸腹之间的那股能量放下吗？能再多释放一些吗？

现在看你是否一直在不认同你身体里的疾病或不适。这样会向那里输送更多的负面能量，即使那里的负面

能量已经快爆棚了。你只是在让事情变得更糟。你能把这种不认同放下吗？能再多放下一些吗？再多一些呢？

所以，你能给那病痛一些认同吗？通过向其输送正面能量，你允许身体去治愈它本身。疼痛就像响个不停的门

铃，尖叫着说“请把我修好吧！”你的身体只是想让你去修好它。不过向身体输送负面能量对此一点帮助都没

有，这样只能让你阻碍身体的自我疗愈。所以，你能多给自己身体一些认同吗？哪怕只是因为这样做能显得你

很明智？再多一些呢？再多一些呢？

The following releasing exercises will help you normalize your body and rid itself of the blockages which cause thediscomfort. If you have a part of your body that isn't working properly, or you have pain or an uncomfortable feelingabout it, check and see if you have been trying to figure out how to get rid of it (thus, holding it in your mind). Could youlet go of figuring out how to get rid of it? You might as well, you haven't been able to get rid of it anyway. And couldyou let go of some more ... and more? Could you let go of wanting to know what to do about it? And more? And more?And could you let go of wanting to know the answer? And more? And more? Could you let go of clutching about it?Notice there's a clutching feeling in your feeling center, your stomach or chest. And more, and more? Could you let go ofresisting it, the energy in your stomach or chest area? And more? And more?

Now see if you have been disapproving of this disease or discomfort in you. By disapproving of it, you are sending

negative energy to a place that is already a pocket of negative energy, and you're only making the situation worse. Couldyou let go of disapproving of it? And more? And more? So, could you give it some approval? By sending it positiveenergy, you allow the body to heal itself. Pain is like a doorbell ringing, saying "Please fix me." Your body is telling youto fix it. You can not fix it by sending your body negative energy. By doing this, you are only stopping the body fromhealing itself. So could you give your body some approval? Just because it's the smart thing to do? And more? And more?

现在，继续在自己心里寻找对疾病的不认同。每次你察觉到自己又在否定的身体了，就练习去给它一些认

同。长此以往，疾病会消失不见的。

现在我们来做关于健康的释放练习，之后要做针对健康或者某种疾病的贪爱嗔恨练习。你会看到一个“释

放阻碍”的表格，那对你消除关于健康问题的阻碍或者任何问题的阻碍都很有帮助。

Now keep looking for your disapproving of this "dis-ease." Every time you catch yourself beating your body up, let go.Then practice giving it approval. If you continually do this, the dis-ease will disappear.

Now let's do a releasing exercise on well ness. Then go on and do an attachment and aversion to health or that disease ofa problem with your health exercise. You will find a "Releasing Stuckness" chart that will be very helpful in eliminatingthe stuckness about your health subject or any subject you may want to work on.

我现在对健康有什么看法？

What is my NOW Feeling About WeIlness?

指导：

Instructions:

写下你现在对每一项的看法，每次仅一项。然后将那些看法归类到 AGFLAP和 CAP里，然后再归于想要被认同、想要控制或想要安全的三大欲望。最后释放掉所有。

一旦你完全释放了一条感觉，就在“放下吗”一栏里打勾。然后可以复习一下再继续进行下一条。重复这

一过程，直到你对该项感到无畏而淡定。然后再对下一项进行同样的过程。

Write down your NOW feelings about each topic, taking one topic at a time. Then trace that NOW feeling to eitherapathy, grief, fear, lust, anger or courageousness, acceptance and peace. Than see it as a wanting of approval, control orsecurity and let it go to completion.

Once you have released the feeling completely check the Let go? column. When you have let it go, look back and seewhat the next feeling is about the topic. Do this until you feel at least courageousness about that topic, Then repeat theprocess with the next topic.

我现在对自己的健康状况有

什么看法？

放 下

吗？

我现在对我的身体健康程度

有什么看法？

放 下

吗？

我现在对锻炼身体有什么

看法？

放 下

吗？

我需要在节食和锻炼的方面

更好地照顾自己的身体——

恐惧

我得再减掉 10磅——贪求 我需要锻炼地更频繁一

些——自尊自傲

我完全把它释

放了吗？

我现在对自己的健康状况有

什么看法？

放 下

吗？我现在对我的身体健康程度

有什么看法？

放下

吗？我现在对锻炼身体有什么

看法？

放下

吗？

我完全把它释

放了吗？

对健康的贪爱

意识洪流

（只要让你的头脑围绕这一贪爱自由活动，将想法都写下来，将它们归到想要被认同、想要控制或想要安全妥

当的三大欲望之下，然后把欲望释放掉。）

ATTACHMENT TO HEALTHStream of Consciousness:(Just let your mind think of things about the attachment. Write it down and see what you wrote or thought as

wanting approval, wanting control or wanting to be safe or secure and then release the want.)

身体健康会给我带来什么好处？

What advantage is it to me to be healthy?______________________________________身体健康会给我带来什么坏处？

What disadvantage is it to me to be healthy?______________________________________

1、 想象你永远都不能变得健康。（将其在你胸腹之间激起的紧抓不放的感觉或抗拒感释放。重复

释放，直到没有剩余。）

2、 我能否将自己对健康所有的贪爱都释放掉？（持续释放，直到你能够毫不犹豫、毫不抗拒地给

出一个百分之百肯定的答案。）

1. Imagine never, ever being able to be healthy. (Keep releasing until there are no more feelings in your stomach orchest.)

2. Could I let go of my entire attachment to health? (keep letting go until you can say "yes" 100% with no clutchingor resistance.

对健康的嗔恨

意识洪流

（只要让你的头脑围绕这一嗔恨自由活动，将想法都写下来，将它们归到想要被认同、想要控制或想要安全妥

当的三大欲望之下，然后把欲望释放掉。）

AVERSION TO HEALTHStream of Consciousness:(Just let your mind think of things about the aversion. Write it down and see what you wrote or thought as wanting

approval, wanting control or wanting to be safe or secure and then release the want.)

我喜欢健康的哪一点？

What do I like about being healthy?_________________________我讨厌健康的哪一点？

What do I dislike about being healthy?_________________________

1、 想象你永远都身体健康？（重复释放，直到胸腹之间没有任何感觉留下。）

2、 我能否把自己对健康所有的嗔恨都放下呢？（重复释放，直到你能毫不犹豫、毫不抗拒地给出

一个百分之百肯定的答复。）

1. Imagine always being healthy? (Keep releasing until there are no more feelings in your stomach or chest.)

2. Could I let go of my entire aversion to health? (keep letting go until you can say "yes" 100% with no clutching orresistance.)

释放阻碍

Releasing Stuckness

挑一个让你感到受阻受困的问题。（例如需要做的决策、遥不可及的目标、令人不悦的习惯或行为方式、

令人苦恼的关系或情境、一种不停复发的感受等等。）

从好处一栏开始，写下一条该问题能给你带来的好处，然后在后面标注“想要被认同”、“想要控制”或

者“想要安全”。将其释放并在“放下了吗”一栏下打勾。

然后到坏处一栏。写下一条该问题会给你带来的坏处，然后重复上面的步骤。然后再回到好处栏，重复同

样的步骤；再回到坏处栏，重复同样的步骤……这样你就持续变换着两边项目，保持着平衡。如果你再也想不

出什么好处或坏处了，就在那一栏下写“没有”，然后继续做释放。

Take a topic where you are experiencing stuckness (i.e. making a decision, a goal, an undesirable habit or behaviorpattern, a troublesome relationship or situation, a recurring a feeling.

Start with one advantage, write it down, then write "wanting approval," "wanting to control," or "wanting security" nextto is and release the NOW want completely. Check the Let Go? column.

Then go to one disadvantage, write it down, and go through the same steps. Go back to another advantage, repeating thesame steps. Then do another disadvantage, then another advantage, then another disadvantage, so that you continuealternating the items and keep them balanced. If you can't come up with something, write "none" in that column andcontinue your releasing.

主题：【超重】

Topic: Being Overweight

它能给我带来什么好处？ 放下吗？ 它会给我带来什么坏处？ 放下吗？

我可以吃我想吃的任何东

西——想要控制

让其他人远离我——想要

被认同

我可以破罐破摔啊——想

要控制

我的衣服变得不合身了—

—想要被认同

我不喜欢我的外表——想

要被认同

人们对我评头论足——想

要被认同

我完全把它释

放了吗？

第十四章 释放与人际关系·释放与两性关系

CHAPTER FOURTEENRELEASING AND RELATIONSHIPS; RELEASING AND SEXUAL RELATIONS

“爱，不能只单以一人为对象而不考虑其他人。在爱着一些人的同时讨厌另一些人是不可能的，因为真正的爱

是无条件的。真正的爱里没有因为需要、试图控制或想要占有这样的元素。真正的爱里唯一的欲望是让每一个

人都幸福。”——莱斯特·利文森

Love cannot be applied to one and not to another. It is impossible to love one and to hate another, for true love isunconditional. True love has no element of needing another or trying to control or possess another. True love's only

desire is to make every other one happy.--Lester Levenson

释放与人际关系

RELEASING AND RELATIONSHIPS

人际关系与我们最基本的、对爱与安全的欲望的联系是如此紧密，以至于它能够转瞬间就撩动起我们内心

最深处的感受。因此，人际关系是极其有价值的，不管它是你分类中的好的还是坏的。在通往自由的道路中，

一切都是同等珍贵的。我们一定要时刻提醒自己，感觉不过是程式，它们是后天习得的带有某种目的的反应。

我们想要通过这来对别人的感受也施加某些影响，从而操控他们关于我们的行为，满足我们自己内心的目的。

我们即将认识到，所有我们关于其他人的情绪都基于一个很基本的信念，那就是我们内在是不完整的，因

此他人都可被视为或用作通往终局的工具。我们尽管不可能真的按自己所想地去利用别人，但是很多时候都幻

想过或者期待过吧。我们同样会发现，许多我们在人际关系里所经历的种种，都只发生在我们的想象里。

Because they are so intimately connected with our basic desires for love and security, relationships quickly bring up ourinnermost feelings. For that reason, they are extremely valuable, no matter whether the relationship is classified as goodor bad. In the process of going free, everything is equally valuable. It is necessary to remind ourselves that feelings areprograms; that is, they are learned reactions that have a purpose--and that purpose is directly related to achieving someend in the form of some effect on another person's feelings and, by doing so, to manipulate their behavior toward us andfulfill our own inner goals.

As we shall see, all emotions toward others involve the basic belief that we are incomplete within ourselves and,therefore, others are exploited and viewed as a means to an end. Although we may not be able to actually use the otherperson in the way we would like to, the utilization of the other person still occurs on the level of fantasy and expectation.We also discover that much of what we experience in a relationship is happening in our imagination only.

在我们检视人际关系里的各种情绪之前，我们首先要明确地设定好爱的概念，爱是一种存在的状态，是与

另一人的合一感，而非一种情绪或感觉。任何情绪，如渴望、怨愤、仇恨或嫉妒都是短暂异变的，只有在人感

受着它们的时候才会存在。许多因素能够改变它们，比如换环境、喝酒、嗑药。然而真正的爱是纯洁且永恒不

变的。那些最终被销蚀或者演变成负面情绪的爱都不是真正的爱，那只不过是贪恋、依赖或占有欲。唯一一个

我们不需要释放的就是爱，因为爱就等于存在。

下面，我们来观察一下不同的情绪带来的后果吧。

Before we examine the different emotions in relationships, we must first establish that love is a state of beingness, ofoneness with another. It is NOT an emotion. It is NOT a feeling. Any emotion such as desire, resentment, revenge orjealousy, is changeable and transient, depending on the state of mind of the person experiencing it. It can be altered by a

multitude of factors, may it be a change in the circumstances, alcohol or drugs. True love is pure and constant,unchanging. The kind of love which eventually vanishes or turns into a negative emotion was not really love in the firstplace. It was merely attachment, dependency, or possessiveness. Love is the only thing we do not need to release becauselovingness equals beingness.

And now let us examine the consequences of the different emotions.

消极感觉，如万念俱灰、苦痛、恐惧、贪求、恐惧和自尊自傲会给我们的内在自我造成情感上的极大破

坏，许多情况下甚至会引起身体上的疾病。就像那还不够糟糕似的，每当我们感觉讨厌别人、生别人的气时，

他们也会不可避免地通过躲避或反击来报复我们。

所有的负面能量，说到底都是恐惧的化身；而正面能量本质上来说也都是爱。我们释放得越多，境界就会

越高，我们也就会越接近完整的存在，越接近纯粹的爱。

The negative feelings such as apathy, grief, fear, lust, anger and pride, take an enormous emotional toll on our innerselves, which often create physical illness. As if that was not bad enough, when we are feeling hateful and angry towardsothers, they inevitably reciprocate by avoiding or counterattacking us.

All negative energies are essentially forms of fear. Positive energies are essentially forms of love. The more we release,the higher we go. The higher we go the closer we come to total beingness, to pure love.

很明显的一点是，高阶的意识会对我们的人际关系造成深远的影响，因为意识的法则之一就是相似的会相

互吸引，我们的内在状态实际上在向外不停地辐射。我们可以给别人积极的影响，即使与他们相隔万里，因为

感觉是能量，而能量会发出振动。我们就像信号的发射与接收站。我们越努力去爱，就越能发现自己本就被爱

包围。消极的感觉被更高端的所替代了，奇迹就会发生。

释放掉所有的情绪会创造一次不可思议的大转变。

It is obvious that high states of consciousness have a profound effect on our relationships because one of the laws ofconsciousness is that like attracts like, and our inner states are actually radiated to others. We can positively affect otherseven from a distance because feelings are energy and energy gives off vibrations. We are like Sending and ReceivingStations. The more we love, the more we find ourselves surrounded by love. The replacement of a negative feeling by ahigher one accounts for many miracles one can experience.

Releasing all emotions creates a miraculous shift.

一个释放法的学员通过一个故事来证明这一点：我是一个小公司的董事长，手下有五十左右个雇员。我们

将一个很有前途的年轻人被提拔成了部门主管，然而后来我们发现他非常不成熟。他非但不对此表示感激、好

好合作，反而变得自大、挑剔而片子。他声称自己要闯入下一次董事会，用自己放肆的控告和要求给董事们点

颜色看看。尽管那些控告是相当站不住脚的，整个情况依然会变得尴尬痛苦又难熬。有那么几天，我仅是讨厌

这个家伙，因为他惹了许多麻烦、胡说八道、虚张声势。董事会那天，我边开车边在脑海里对他怒火中烧。突

然间我释放了——我完全放下了对他的感觉。我看到了他内心里那个吓坏了的孩子，然后开始向他输送爱的信

号。我所有的焦虑也消失不见了。当我看表的时候，心里充满了对他的同情与爱。那时已经是下午了，十二点

半。当我到了办公室后，秘书告诉我那个人在最后一刻放弃了，回到了自己办公室。他说他改变了主意，认识

到了自己的错误。我问秘书他是什么时候回来的，她说她记下了那个时间，也就是董事会开始和他改主意的时

间——十二点半。

A graduate of the Release Technique illustrated this by a story: "I was President of a small corporation with about fiftyemployees. We promoted a promising young man as head of one of the company's divisions. It turned out, however, thatthis man was very immature. Instead of reacting with gratitude and cooperation for all that was done for him, he reacted

by becoming grandiose, demanding and somewhat paranoid. He stated he was going to barge into the next Board ofDirectors meeting and cause a big upset with his wild accusations and demands. Although these accusations could easilybe refuted the whole situation was still an awful and painful experience to live through. For days I just plain hated thisguy for all the trouble he was causing with his unfounded claims and threats. The day of the Board meeting I was drivingalong the parkway thinking angry thoughts about him. Suddenly I let go—I released on him totally. I started to see thefrightened child in him and began to send him love. All my anxiety disappeared. I felt a sympathetic love for him when Ilooked at my watch; it was 12:30 p.m. When I got to the office my secretary said that this man walked into the office atthe last minute and called off the whole thing. He said he changed his mind and realized he made a mistake. I asked herat what time he had walked into the office. She said she made particular note of the time as the Board meeting was soonto take place. She had looked at her watch when he made his announcement about his change of heart. The time wasexactly 12:30 p.m."

在人际关系里促进和谐与满足的最佳方法就是带着爱去设想最好的结果，将其形象化，确保那结果对双方

都有好处，成为双赢的局面。

释放掉所有的消极感受，然后把那幅美好的画面印在脑海里。如果你感觉十分淡定，即使事情没有想象中

那么理想，你就知道自己已经完全放下了。

The best way to facilitate harmony and satisfaction in relationships is to visualize lovingly the best possible outcome,making sure it is mutually beneficial, a win-win situation.

Release all negative feelings and merely hold the picture in mind. You can tell if you are really released if it is OK withyou if it happens or if it doesn't.

我们之所以对释放有抵触，是因为我们错误地以为如果我们放下了“想要”，就得不到想要的东西了。如

果我们不快马加鞭就会失去它。我们头脑里有这样的一个想法，即得到某物的方法是“想要”它。事实上，如

果你仔细思考这个问题，就会发现事件都是我们的决定与选择的结果，且基于我们自己的意愿。我们得到的都

是自己选择的结果，尽管那些选择是无意识做出的，与我们自以为自己想要的甚至背道而驰。当我们把那种

“想要”的压力释放掉时，我们的思维会更清楚，做出的选择与决策也就会更明智了。

我们认为自己的幸福建立在控制全局上，而正是这一事实让我们失望。精确点说，这些事实让我们产生的

感觉与想法才是我们失望沮丧的根源。关于我们的那些事实都是中性的，我们对它们的态度，即接受或不接

受，和我们整体的感情状况给了它们能量。如果我们受困于某种感受，是因为我们内心某个隐秘的地方仍然相

信它会为我们做成些什么。因此，我建议你针对你的某些人际关系做释放，你可以针对生活中的某人做贪爱嗔

恨练习或阻碍练习。试试吧，你会喜欢的。

One resistance to releasing is the illusion that if we let go of our wantingness that we won't get what we want. We willlose it if we don't keep pressing for it. The mind has the idea that the way to get a thing is to want it. Actually, if youexamine the issue, you will see that events are due to decisions and choices based on our intentions. What we get is theresult of these choices, even though they are unconscious rather than what we think we want. When we release thepressure of wantingness, we are clear to make wiser choices and decisions.

We think that our happiness depends on controlling events and that it is facts that upset us. Actually, it is our feelingsand thoughts about these facts that are really the cause of the upset. Facts, in and of themselves, are neutral things. Thepower we give them is due to our attitude of acceptance or non-acceptance and our overall feeling state. If we get stuckin a feeling, it is because we still secretly believe that it will accomplish something for us. Therefore, I recommend youdo some releasing on some of your relationships. You might do an attachment and aversion exercise on someone in yourlife, or you might do the stuckness exercise. Try it. You'll like it!

促进两性关系

IMPROVING SEXUAL RELATIONS

如今人们能够广泛地接触到色情内容的东西，也有很多得到多样的性体验的机会，因此他们认为自己已经

处于性解放状态了。这种解放主要是理智上和行为上的。然而，大量的情感上、经验上和感官上的限制仍然存

在。所有的体验都发生在意识里，因此性体验也毫不例外地由人的整体觉知层次和内在自由程度决定。

人的性体验受限的程度会随着他释放感觉的多少变得明显起来。当一个人已经完成性事方面的释放后，他

的感受会变得更加立体鲜活，就像二维变成了三维。一个女学员说，“感觉就像，我以前只能听见小提琴，然

后大提琴、长笛什么的都逐渐加了进来。如今我的体验变得如此完整丰富而广泛。”

Because of the wide availability of sexual material and opportunities for varied sexual experience, most peoplenowadays consider themselves rather sexually liberated. This liberation is primarily intellectual and behavioral. However,there still exists a great deal of emotional and experiential limitation, as well as sensory restriction. All experience takesplace within consciousness itself so that sexual experience, like any other, is determined by one's overall level ofawareness and inner freedom.

The degree to which one's sexual experience has been restricted becomes apparent the more one releases on feelings.When one is totally released on sexuality, it is like adding a third dimension to what was before a two-dimensionalexperience. As one woman put it, "It's like I used to hear just violins. Then a cello was added, and then a flute, and so on,so that now the experience is totally full and comprehensive.”

除了表现方式被解放后能够带来更多情感上的欢愉，感官体验本身也会发生变化。对大多数人（特别是男

人）来说，性刺激和性高潮主要来自于生殖器的快感。当人变得更自由之后，高潮发生的部位也会延伸扩展到

整个骨盆、下腹、双腿、手臂……整个身体。在此之后，会有一段稳定期。然后，突然间意料之外的变化就发

生了，高潮的部位会扩展地超出身体之外——就像身体周围的空间在经历高潮，而不是这具身体这个人。最

终，高潮就没有限制了，它看似乎已经扩展到了无限大，也不再只能在特定的中心或部位体验到。就像在场已

经没有个人了，高潮在自己进行着体验着。

意识到面部表情扭曲和屏住呼吸这样的限制是因为害怕失去控制而试图去限制性体验而产生的，能够促进

上述的发展。如果你在性行为过程中寻找紧抓感或抗拒感，就会发现自己的恐惧，然后就可以释放它。最后，

你的性体验会快速提升的。

Besides the greater emotional pleasure of freedom of expression, there is a change in the sensory experience itself. Tomost people (men especially), sexual excitation and orgasmic pleasure are primarily a genital sensation. As one gets freer,the locale of the orgasm begins to expand and spread to the whole pelvis and abdomen, the legs and arms ... the wholebody. After this accomplishment, there is often a plateau that follows and then, suddenly and unex pectedly, theorgasmic location expands beyond the body--as though the space around the body was having the orgasm instead of theperson. Ultimately, there is no limitation of the orgasm. It seems to expand into infinity and be experienced from noparticular center or locale. It is as if there is no individual person present. The orgasm is experiencing itself.

This expansion is facilitated by becoming aware that the facial grimacing and breath-holding are restrictions due to fearof loss of control and attempts to limit the experience. If one looks for any clutching or resistance during any sexualencounter, the fear will become conscious and can be released. Ultimately, your experience will be greatly enhanced.

你也不会再强迫自己进行性行为。因为自由不仅包括沉溺放纵的自由，也包括不进行性行为或者不高潮的

自由。当一个人完成释放后，他不会被对高潮的渴望所驱使的。这会释放出某些创造性的体验和觉知，因为头

脑不再集中在高潮本身了。从对高潮的渴望下解放出来会允许性行为（或者其他你针对其做释放的对象）拥有

更大的自由，让你拥有做与不做的选择权。

人越自由，就越能被爱所激励，而不再被对满足的渴望所驱使。这种动机的变化，从极度渴求性高潮到两

个人分享快乐与幸福，会让两性关系性质发生极大的变化。与另一个人亲热会变得更加具有包容性和愉悦性。

两个人的动作会更加协调，各人的风格和满意度也会得到直观的满足。一对夫妇如是说：“那感觉就像我们只

是在看着自己的身体在做，而我们是那所有一切得以发生的空间。只要我们之中的一个有了什么新的欲望或原

想，另一个就会自动地，想都不想地去实践出来。就像我们是精神上相通的一样。我们通过释放关于内在的对

于我们自己的幻想和对方的下一步的感觉走到了这一步。我们做爱的多样性和频率也提高了。原来只在周五周

六的晚上做，现在我们可以每天都做也可以连着几星期不做。每次都有全新的感觉，每次都不一样。情况以令

我们惊讶的速度和程度变得越来越好。每次高潮都比上次更棒，然而我们对做爱的过程已然非常满意了，也不

会再刻意去追求高潮。不管它发生了还是没有，我们都感觉很好。我猜这才是自由真正的涵义。”

Sexuality loses its compulsiveness because freedom means not just freedom to indulge, but freedom not to have sex ororgasm. When one is released, they are not run by the desire for the orgasm. This releases creative experiencing andawareness because the mind is not focused on the orgasm itself. To be free from the domination of the desire for orgasmallows sexual experiences (or anything you release on) to have a greater freedom to do or not to do them.

The freer one gets, the more one is motivated by lovingness rather than by desire for gratification. This change ofmotivation from wanting this in hunger to the sharing of pleasure and happiness brings about major changes in the natureof sexual relationships. The intimacy with another is more encompassing and pleasurable. There is greater attunement tothe other person's sexuality and intuitive fulfillment of each other's styles and satisfactions. One couple expressed it asfollows: "It is as though we just witness what our bodies are doing. It is as though we are the space in which it is allhappening. As soon as one of us has a desire or fantasy, the other automatically--and without even thinking—moves in tothe acting out of that fantasy. It is as though we are psychically connected. We got that way by releasing on our innerfeelings about our fantasies and how we thought the other might react. There is greater variation and frequency, also. Itused to be mainly Friday and Saturday nights. Now we make love for days at a time and go for weeks without it. It isalways new. It is never the same. Amazingly, it just keeps getting better and better. Each orgasm is better than the last,and yet often we are so satisfied with the lovemaking that we don't even bother to have an orgasm. If it happens, it's OKand it's OK if it doesn't. I guess that's what being free really means."

在一次释放聚会上，另一个人说，“我以前从来没有真正意识到性在多大程度上控制着对我的几段关系。

那真的是强迫性的。我总是唯恐错过每一次做爱的机会。如果不能与我的伴侣做，我就自慰。我不想错过每一

次兴奋的体验啊。现在我的模式变得更多变了。事实上，现在我没有固定的模式了。如果事情如我所愿了我会

很高兴，不能如愿的话我也不会在意。我曾经一直在我脑海里幻想做爱的情景。以前，女生一般会拒绝我。但

是现在我对此没那么在乎了，她们反而要么主动提出来要么在我问的时候很快答应。我发现现在我比起自己的

感觉更关心她们。我明白，以前我真的只是利用女人们来满足我自己自私的需求，这是直觉告诉我的。现在我

感觉到了自己对女人的爱惜，我是真的在关心她们的福利与快乐，即使是一夜情对象。不再撒谎是多大的解脱

啊。”

从上面的案例里可以看出，他的意识里发生了很大的变化，从匮乏到丰盛。一个以自我为中心的人是愤怒

而受挫的，而且感觉非常缺乏。他变得越充满爱意，就能得到越多的爱的回应，从而发现人其实都是被爱和得

到爱的机会所包围的。一个女人说，“我一直肥胖又其貌不扬。我一生都在妒忌和讨厌着那些性感美女。我也

恨男人，因为他们从不靠近我。我非常自怜自伤。我甚至尝试了心理疗法，不过我又放弃了，因为我察觉到那

个医生对其他有魅力的、年轻的女病人比我更上心。我尽我所能克服着我的自怜自伤和抑郁，得到了好的工

作，然而男人还是对我没有兴趣。后来我听说了圣多纳释放法，参与了基本的课程。一周之后，我得到了一个

约会的邀请。我实在是太兴奋了，甚至都不想吃东西了。我们度过了一段很愉快的时间。然后，突然之间，我

明白了这个秘密。我是在给出爱，而不是寻找爱。我整个的人生因此而改变了。当我进入一个房间时，我看到

的是那些孤独的、渴望爱的男人们，他们看上去就像我以前那样，所以我真切地明白他们的感受，也知道如何

与他们交流沟通，如何表达自己。我将自己置于他们的位置，看着他们的心慢慢融化。我曾经把他们吓跑，因

为我如此饥渴。明白了吗？饥渴！是的，那就是我的问题。现在我感觉很充盈，也乐意去分享这份充盈和我所

学到的东西。我认识了这么多男人，以至于我都没空大吃特吃了。我一年之内瘦了三十五磅，不是因为刻意节

食，而仅仅是因为我对食物不再有那么大的兴趣了。我猜是因为我找到了对的方式让自己得到了愉快和满足。

也许我曾因为感觉太新奇而变得很狂热，不过不久后我会平息下来的，因为现在我真的对某人有意思了。”

At a releasing workshop of graduates, another man said, "1 never really realized before how much sex ran myrelationships. It was really compulsive. I was always afraid I would miss out on a sexual opportunity. If sex with apartner wasn't available, it was the same way with masturbation. I didn't want to miss out on the opportunity for pleasure.Now my pattern is more variable; in fact, now I have no pattern. When it happens, it happens and it's great when it does.When it doesn't, I don't even think about it. I used to have sex on my mind all the time. Girls would usually say no. Butnow that I really don't care that much about it, they all either suggest it or say yes if I ask. I find now I am concernedabout them instead of me. I see that before I was really just using them for my own selfish ends and, intuitively, I knew it.Now I feel a lot of love for women. I really care about their welfare and happiness, even if it's only a one-night stand.What a relief not to have to lie anymore."

From the example above, it is clear that there is a change in consciousness from lack to abundance. A self-centeredperson is angry and frustrated and feels deprived. The more loving they become, the more they receive what they aregiving and find that we are all surrounded by love and opportunities for loving involvements. One woman said, "\ wasalways overweight and not good looking. All through my life, I envied and hated sexually attractive women. I got to hatemen, too, because they avoided me. I was full of self-pity. I even tried psychotherapy, but I quit when it became apparenthe was more interested in his attractive young women patients than he was in me. I did est and at least got over my self-pity and depression and got a better job, but men still weren't interested in me. Then I heard about 'The RELEASETechnique' and took the basic course. Within a week, I had a date. I was so excited, I even lost my appetite. We had agreat time! Then, all of a sudden, I saw the secret. I was giving love instead of looking for it. My whole life has changednow. When I enter a room, I see all the lonely, love-starved men. They look just the way I used to, so I really know whatthey are feeling, as well as what to say to them and how to express myself. I put myself in their place and watch them astheir hearts melt. I used to scare them away because I was so hungry. Get that? Hungry! Yeah, that was my problem.Now I feel full and I share that fullness and share what I have learned. I know so many men I haven't time to eatanymore. I have lost 35 pounds in one year. I never even dieted. I just lost interest. I guess it is because I am gettinggratified in a way now that really means something to me. Maybe I am a little wild with the newness of it, but I'll settledown before long. There is one guy I'm really interested in right now."

后来，她还说道，“我明白了为何人不能以金钱去治愈贫穷。因为这完全是意识层面的事。我明白了为什

么穷者愈穷，富者愈富。那与你所坚持的信念有关，与你前进的方向有关。我真的很庆幸自己转变了方向，我

曾经有可能孤独终老，在痛苦中死去。现在我甚至有了一辆新车，我的一个男友是卖二手车的，我从他那里得

到了很大的优惠。以前的我会疑神疑鬼，认为他打什么坏主意。但是现在的我很开放，也愿意相信别人了。“

于是，性就加入到我们的整体意识状态里了。随着我们放下恐惧与限制，我们生活的那一部分会有所发

展，而且变得更加令人满意，然而这一点并不是必需的。自由与创造性会取代强迫和限制。交流的快乐和非言

语的理解会取代从前以自我为中心的想要缓解紧张的冲动、简单地对肉体欢愉的需求以及自我膨胀。那个秘

密，就像前文那位女士所阐明的一样，就在我们以给代求的觉悟里。所有我们的需求都会自动被满足的。

Later, the same woman said, "I see why you can't cure poverty with money. It's a state of consciousness. I see why thepoorer get poorer and the richer get richer. It's what you are holding. It's the direction in which you are going. I surely amglad I changed direction. I could have ended up bitter and alone and died prematurely. Now I even have a new car. Oneof my boyfriends sold used cars and I got a real deal. Before I would have been suspicious and figured it was a crookeddeal or something like that. Now I am more open and trusting."

Sexuality, then, joins in our overall state of consciousness. As we let go of fear and limitations, that area of our lifeexpands and becomes ever more gratifying, and yet not necessary. Freedom and creativity replace compulsiveness andlimitation. The pleasure of communion and non-verbal understanding replaces the former self-centered drive for relieffrom tension and the limited goal of sexual pleasure and ego inflation. The secret, as the woman above stated, is in theawareness that when we seek to give instead of to get, all our own needs are automatically fulfilled.

第十五章 责任

CHAPTER FIFTEENRESPONSIBILITY

“人能经历的最糟糕的事莫过于压抑自己的欲望，任何欲望。当欲望被压制的时候，从那一刻起，就会不停挣

扎着要表达自己。认识到这一点并不意味着我们必须要去满足欲望，而是让我们不要再压抑了。”

——莱斯特•利文森

The worst thing to do is to suppress a desire, any desire. When it is suppressed, from that moment on, it will try toexpress itself. Recognizing it does not mean we must try to satisfy it, but does prevent suppressing it.

--Lester Levenson

现在我们要开始研究责任。莱斯特说，对我们生活中发生的一切负起责任能够帮助我们让自己向丰盛之流

敞开。如果我们不这么做，就是失去控制的；如果我们这么做了，就能一切尽在掌握中。

我们来看看在研究责任前要做的一些准备。我希望你能想象自己拥有了世上一切的丰盛。这时你会怎么做

呢？你会花钱去旅游吗？你会买一套大房子吗？你会叫你老板去死吗？你会不会抛弃现在的另一半？你会不会

想要找个新的丈夫或妻子？你会不会买一架私人飞机？一辆新车？不管你想到了什么，好好审视一下，看这些

想法是否激起了你想要被认同、想要控制或想要安全妥当的欲望。

Now we are going to look at responsibility. Lester said that by taking responsibility for everything that goes on in ourlives, we could open our flow to abundance. If we don't do it, we are out of control. If we do it, we're in control.

So let's just take a look at some of the things that we can do in preparation for taking a look at responsibility. I want youto think about having all the abundance in the world. What would you do? Would you take a trip? Would you buy a bighouse? Would you tell your boss to drop dead? Would you get rid of your spouse? Would you get a new spouse? Wouldyou buy an airplane? A new car? Whatever it is, take a look at that and see if it brings up a wanting of approval, wantingof control or a wanting to be safe and secure.

再想想如果你有了世上所有的丰盛的话会做些什么，这些想法是不是激起了你想要被认同、想要控制或想

要安全妥当的欲望呢？如果你有了世上所有的丰盛的话还会做些什么？你会去哪里？做什么？你会如何行动？

你会买什么？不管你发现自己想要多少东西，你能把这看做是想要被认同、想要控制和想要安全吗？你能把这

些“想要”都放下吗？你能把这种匮乏感放下吗？释放更多，越多越好。如果你有了世上所有的丰盛的话还想

做些什么呢？这会激起你想要被认同、想要控制或想要安全妥当的欲望吗？不管是哪种“想要”被勾起来了，

你能把它放下吗？如果你得到了世上所有的丰盛的话还想做些什么呢？你会去哪里、如何行动、让谁与你为

伴？你会做怎样的生意？你想要直接退休吗？你想环游欧洲或周游世界吗？你想为父母买房子吗？不管你想要

什么，你能看做是想要被认同、想要控制和想要安全吗？不管是哪种“想要”，你能把它放下吗？放下你想要

被认同、想要控制和想要安全妥当的欲望——或者说，是它们背后的那种无用能量。就让它上浮离开吧，放

吧，放吧，越多越好。

如果你得到了世上所有的丰盛的话还想做些什么呢？不管答案是什么，你能否将其看做是想要被认同、想

要控制和想要安全呢？不管是哪种“想要”，你能把它放下吗？释放更多，越多越好。

Now think of something else you'd do if you had all the abundance in the world. Does that bring up a wanting ofapproval, wanting of control or wanting to be safe and secure? Now what else would you do if you had all the abundancein the world? Where would you go? What would you do? How would you act? What would you buy? Whatever getsstirred up, could you see that as wanting approval, control or safety? Now whichever want gets stirred up, could you letgo of that want...that lacking feeling? And more. And even more. And what else would you do if you had all the

abundance in the world? Does that bring up a wanting of approval, control or safety? Whichever want gets stirred up,could you just let it go? And what else would you do if you had all the abundance in the world? Where would you go,how would you act, who would you be with? What business would you be in? Would you retire? Would you take a tripto Europe? Around the world? Buy a house for your parents? Whatever. Whatever that brings up, could you see it aseither a wanting of approval, control or safety? And whichever want that gets stirred up, could you just let go of thatwant? Let go of the wanting of approval, wanting of control or wanting of safety--or just an unwanted energy. Just allowit to come up and pass through. And more. And more.

Now what else would you do if you had all the abundance in the world? And whichever answer you have, could you seethat as either a wanting of approval, control or safety? And whatever it is, could you just let go of that want? And more.And even more.

找出是什么阻碍了你的脚步

FIND OUT WHAT'S IN YOUR WAY

现在问问自己，是什么阻碍了你追求丰盛的脚步？阻碍了你发家致富？是因为你的负疚感吗？是因为你觉

得自己不配拥有那么多吗？是因为你没在状态吗？是因为你急于搞清楚状况吗？你前进的路上的障碍到底是什

么，我们来研究一下吧。

不管你对此有何感想，你能否把它归于想要被认同、想要控制和想要安全的欲望之下？你能否将这些感觉

的一部分甚至是所有都释放掉呢？还有什么在阻碍着你追求丰盛？不管勾起了哪种“想要”，你能否把它归于

想要被认同、想要控制和想要安全的欲望之下？你能把这些感觉放下吗？不管是什么阻碍着你，不管是什么，

你能否将其归于想要被认同、想要控制和想要安全这三大欲望？你能把它放下吗？

Now ask yourself what's in the way of you having abundance? What's in the way of you having money? Are you guilty?Do you feel you don't deserve it? Is it that you're not in the right place and you're into trying to figure it out? What's inthe way? Let's examine that.

Whichever thought or feeling you have, could you see that as a wanting approval, control or safety? And could you letgo of any or all of these feelings? And what else is in the way of you having abundance? Whichever want it brings up,could you see that as a wanting of approval, control or safety? And could you let go of these feelings? And whatever's inthe way, whatever it is, could you see that as a wanting of approval, control or safety? And could you let it go?

现在，请停在这里，找出一张纸来。写下如果你得到了世上一切的丰盛的话要做的事。把每一件你想要做

的事都看做是想要被认同、想要控制和想要安全。不管你的答案是什么，把那种想要被认同、想要控制和想要

安全的欲望放下吧，然后看看是什么阻碍了现在的你去做同样的事。看这种想法是否又激起了某种无用能量、

抗拒感、紧抓感，或者只是想要被认同、想要控制和想要安全的欲望……就释放掉吧！

当你做完这一练习后，我们可以继续往下进行。

At this point, stop and take a plain piece of paper out. Write down what you'd do if you had all the abundance in theworld and then see each idea you come up with as a wanting of approval, control or safety. Whatever your answer is, justlet go of either wanting approval, control or safety and then take a look at what's in the way of you having this thing. Seeif it brings up an unwanted energy, a resistance, a clutching or just plain wanting of approval, control or safety ... and justlet it go!

When you've finished with this exercise, we can continue forward.

责任

RESPONSIBILITY

负起责任，是在生活中创造出丰盛的有效方法，也是你做释放的强力催化剂。以下是一段莱斯特的原话，

描述了你可以如何开始在自己的生活中进行创造以及负起责任。

Taking responsibility is a powerful way of creating abundance in your life, as well as accelerating your releasing. Thefollowing quote from Lester describes how you can start creating and taking responsibility in your life.

“如果你想要一个快速达成目标的片面方法，我会建议你对任何发生在你身上的事负起责任。我们看不到

自己处于主导和控制的地位，反而自欺欺人地认为自己是受害者，被这世界所控制，被人摆布。事情不是这个

样子的！我们通过把自己的力量输送给外部世界促成了一切发生在我们自己身上的事。如果你也想再次取得控

制权，就要对一切负起责任。

如何重新获得控制权？审视你自己的想法，一个个纠正过来。你可以养成一个诚实自省的习惯，就从问自

己‘是什么让我使这件事发生在自己身上？’仔细思考，直到最根源的那个想法从潜意识里出来，浮上明意

识。然后你就会意识到自己的控制权了，那就是你生活中好的不好的那些事都是你自己造成的。你越多做这个

练习，就越能、也越容易意识到自己的控制权。直到最后，你彻底认识到自己一直是主导。”

——莱斯特•利文森

"If you want one partial key for quickly reaching the Goal, I would recommend that you take full responsibility foreverything that happens to you. We have lost sight of our mastership and have deluded ourselves into thinking that weare victims in a world that controls us, that pushes us around. It isn't so! We are causing what is happening to us bygiving power, our power, to the external world. If you want to regain your control, you must take full responsibility.

How to regain our control? Examine your thinking and correct it. Develop the habit of honest introspection by askingyourself, "Wherein did I cause this to happen to me?' and holding it until the thought that caused the happiness comes outof the subconscious into the conscious plane. Then you recognize your mastership, that you caused that pleasant orunpleasant experience to happen to you. The more you will do this, the easier it becomes and the more able you becomeuntil, finally, you recognize that you were always the master."

--Lester Levenson

在下面的空白处写下心中涌现的各种想法，不要审查，直接释放。对自己内心深处关于丰盛的思考模式和

程序保持一个开放的心态。对一切都负起责任，不过也要将自我否定和折磨都释放掉。通过负责，你能够掌控

你的世界里发生在你身上的事。如果事情是你造成的，那么你同样有能力去改变它。如果你觉得，“这件事不

是我的错，它只是发生在我身上”，你就被困住了，你必须得等着外界的人或事来拯救你——你就是这样变成

受害者的。

Fill in the blanks below. Write down whatever comes up and release it without censoring what you discover. Be open toseeing your underlying pattern or program about abundance. Take responsibility, but let go of beating yourself up. Bytaking responsibility, you can take control of what happens to you in your world. If you did it, you can change it. If youfeel, "I didn't do it, it happened to me," you're stuck and you have to wait for something or someone outside of yourselfto change--you become a victim.

我是如何让自己缺乏丰盛的？

WHEREIN DID I CAUSE MY LACK OF ABUNDANCE?

（静静地坐着，等待答案自己浮现出来。将其写下来，然后坚持释放，直到对此事你百分之百完成释放。）

(Sit quietly until the answer comes. Write it down and keep releasing until you are 100% released about it.)__________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

第十六章 心智及其运作方法

CHAPTER SIXTEENTHEMIND AND HOW IT WORKS

“神经紧张是因为你同时想要两个完全对立的东西，一个是明意识想要的，另一个是潜意识想要的。只有让潜

意识里的欲望上升到意识里才能停止这种斗争。另一方面，如果你真的能明白自己是谁、想要什么，心里就根

本不会产生冲突。你能够通过探索达到那个境界。你根本没必要去理解那些消极的东西，还不如努力让自己变

得更积极。做真正的自己。”——莱斯特·利文森

"Nervousness is caused by wanting two opposing things at the same time, one consciously and the othersubconsciously. The battle is resolved when you make the subconscious desire conscious. On the other hand, if youknow what you are, there will be no conflicts. You can do that through seeking. It is not necessary to understand the

negative. It is far better to be positive. Be Your Self."--Lester Levenson

（译者注：本章里“心智”与“头脑”基本是等同的，英文都是 mind，我只是根据中文语境觉得哪个词合适就

用的哪个，多担待~）

意识之地图

THE MAP OF CONSCIOUSNESS

就像下一页显示出的那样，意识之地图由一个被划分为三段的楔形图表构成，每一段都对应着意识的一个

阶段。底部是我们称为“肉身”的阶段。其左是短语“被严重限制了的你”。这一阶段是我们大多数人在大多

数时间所处的状态。在这一阶段里，我们所体验到的自我主要是被我们的肉体部分的界限所限定的那一部分。

这是三个阶段里最低级的一个，其特征之一是头脑非常活跃，人将大量的时间花在思考上，但是实际去做的事

非常少。在这一阶段，几乎充满了迷惑、拖延、悲伤与痛苦，只有少数快乐的时刻点缀其间。

第二阶段被称为“心智”（或“分离”），左边的短语是“被限制的你”。这一阶段的特征是不那么狂乱

的大脑，更少思考，有时会直接知晓某些事。从这样的角度活着，大体情况下是幸福快乐的，只是不时地会被

某些极端的怀疑、悲伤和痛苦时刻所打扰。在这一阶段，心智与自我代表着这个人。这个阶段比第一个更为高

级，更为强大，不过它仍然包含着大量的努力和“有所为”。

顶层的阶段被称为“自然阶段”。这是一个全知全能的、强大的、丰盛的、波澜不惊的阶段。左边的短语

为“真实的你”，其下的词是“存在”。这是莱斯特和其他许多哲人所描述过的自由而自然的阶段。这一阶段

里没有限制，没有界限。人在进入这一阶段后会抛下曾经用来定义自己的身心上的限制，发现存在的快乐与平

和。在这一自然阶段里，人们能够证实真正的成功、幸福以及永恒的丰盛的存在。

As you can see on the following page, the Map of Consciousness consists of a wedge shaped diagram divided into threebroad bands, each of which corresponds to one of three states of consciousness. At the base is the state entitled "Body."To the left is the phrase "Extremely Limited You". This state is where many of us spend a great deal of time. It is one inwhich we experience ourselves as primarily defined by the boundaries of our physical being. It is the lowest of the threestates and is identified by a very active mind that spends a lot of time thinking about things and doing very little. It isalso a stage in which there are isolated moments of pleasure in a landscape that includes a lot of confusion,procrastination, sorrow and pain.

The second stage is entitled "Mind/Separation." To the left is the phrase "Limited You". This stage is characterized by aless frantic mind, fewer thoughts and some direct knowing. Life lived from this perspective is characterized by a generalcondition of well-being and happiness punctuated by moments of extreme doubt, sorrow and pain. Here, one is identifiedwith the mind and ego. It is a higher and more empowered state than the first, but still this state is characterized by a lot

of effort and "doingness."

The top stage is entitled "The Natural State." This is the all-knowing, all powerful, abundant, imperturbable stage. To theleft is the phrase "Real You" and below that the word "Beingness." This is the free natural state Lester and other wisebeings have described. It is a state without limit and boundary, one in which identification with the limits of body andmind have been dropped and one discovers the joy and peace of beingness. It is also that natural state in which one canmanifest true success, well-being and lasting abundance.

我们在此时引入意识地图，是因为我们想让你更加生动直观地看到当你开始释放消极的想法、感觉和情绪

时你身上会发生些什么，你会超越限制的概念，进入存在的自然阶段。我希望你能时不时地回顾一下那个图

表，最好复印一下然后贴在什么地方。这样的话你就能更直观地想象出你通过释放法能够达到的目标。

当你体验自己的自然状态时，对自己的身份认同和对事物的看法会有所改变，改变的结果是波澜不惊，平

静，安宁，以及一切的丰盛。

We include this Map of Consciousness at this point because we want you to see graphically what happens as you beginto let go of negative thoughts, feelings and emotions--when you begin to move beyond the concepts of limitation intoyour natural state of beingness. I invite you to refer to it from time to time. You may even want to make a copy of it andhang it somewhere. It is a valuable graphic way to envision the goal you can achieve by using "The RELEASE®Technique".

When you experience your natural state, you change only in identity and point of view. Results: Imperturbability,tranquility, serenity and abundance of everything.

现在我们来看看莱斯特关于心智的一些说法：

“心智只不过是所有想法的综合。”

“心智容易形成习惯”

“潜意识层的心智不过是我们当下没有在考虑的想法。”

Now let's look at what Lester had to say about the mind:

"The mind is simply the sum total composite of all thoughts.""The mind becomes habitual""The subconscious mind is merely the thoughts we are not looking at now."

这就是我们正在做的事，我们把潜意识里积存的想法拔出来、让自己意识到它们的存在，然后将其释放。

潜意识控制着我们，让我们成为习惯的受害者。通过这样的辨认，我们去检验自己的感觉和潜意识想法，然后

将其释放。

你也许已经注意到了，在好处坏处练习中，有时同样的答案会在两边都出现。毫无疑问，这是我们自我斗

争的表现。通过在两方面都释放，我们会开启那股流动，能够带着那种由冲突或困惑引起的内在的紧抓不放的

感觉继续自由前进。

That's exactly what we've been doing. We've been pulling them up, making ourselves conscious of it and then releasingthem. The subconscious mind is running us, making us the victims of habit. By discriminating, we take a look at ourfeelings, our subconscious thoughts, and just release them.

You may have noticed that sometimes when you're doing advantages and disadvantages the same answer comes up onboth sides. Have you noticed that? No wonder we're fighting ourselves. By releasing on both sides, we open up the flowand can move on freely with the inner clutching that often goes on when we are in conflict or confusion.

方法还是在于静止你的头脑心智。平静下你的头脑，你就会看到你本来的那种无限。你的头脑越是平静，

你就越能接触到你自己，感觉也就越好。你的头脑有多平静，你的感觉就会有多好。

现在，你也许会注意到，你感到越来越平静了，感觉越来越好了。那就是真实的你，就像我们之前说过的

那张被灰尘覆盖的漂亮桌子一样。你开始窥视到真实的自我了。

The direction is to still the mind. Quiet the mind and you'll see your infinity right there. The more you quiet the mind, the

more you feel the self and the better you feel. You feel as good as your mind is quiet.

By now, you may be noticing that you've been feeling quieter and quieter and nicer and nicer. That is the real you, thatbeautiful table covered up with dust that we spoke about earlier. You're beginning to see the real you.

你在脑海中构想了一出戏，演员和观众都在投射出来的银幕上。而你却忘掉了这些都发生在你脑海里这一

事实。当你发现这一点时，就会意识到绝对的真相。

分心，就是比起想要自我更想要外界的东西的欲望。

想法就是一种假设的匮乏，而它会引起想要填补匮乏的意愿。

当你看穿了心智的本相，就不会再服从它了。

心智的力量几乎是无穷无尽的。即使是只有一个想法生存下来了，所有的力量也会汇聚在那里。

你消除了越多心智，就越能感觉到平和安静。

所有的心智都在互相影响。我们喜欢发送和接受信号。不管你怎么想别人，最好还是告诉他们你的想法，

因为你已经在向他们发送相应的信号了，他们也能够收到。我们将其称为“好气氛”或“坏气氛”。所以我建

议你将自己心里对他人的判断和想法都尽早释放掉。

In your imagination, you have written and projected a cinema show of acts, actors and audience on a screen and have lostsight of the fact that it is all in your imagination, your mind. Discover this and you'll discover the absolute truth.

Mind distraction is the wanting more of the things of the world than the self.

A thought is an assumption of lack causing a wish to fulfill it.

Once you see what the mind is, you won't be subject to it anymore.

The power of the mind is almost infinite; when there is only one thought, all that power is right there.

The more you eliminate the mind, the more peaceful you feel.

All minds are influencing each other. We're like sending and receiving signals. Whatever you think about someone, youmight as well tell them about it, for you are sending a receiving signal over to them and they are picking it up. We call ita "good vibe" or a "bad vibe." So I recommend that you release all the judgments you have and the thinking you havetoward somebody, like somebody, and let it go.

如何一直保持清醒

HOW TO BE CLEAR AT ALL TIMES

现在我们要在更深的层次重新观察一下我们想要把事情搞清楚的冲动。这是我们的习惯。不过现在你很有

可能已经明白了，这种冲动就是困惑的摇篮。如果你想要把某事搞清楚，就意味着你对此没有答案，因此你开

始在自己头脑里翻来覆去地找。如果还是没有答案，我们会倾向于继续问下去。从我们本身这个角度来说，是

因为我们的习惯，也是因为我们缺乏辨别力。现在我谈的不是得不到答案这件事，也不是你有多愚蠢这件事，

我谈的是释放掉想要得到答案的冲动，然后获得那个答案。

记得我说过，想要与拥有是对立的。每次你集中精力想把某事搞清楚的时候，其实是在把注意力放在头脑

里那些曾经记录下的东西上。如果答案不在那里，那么自然而然地，你的头脑会跟你说，“我不知道你在说什

么”。

Now let's take a look at this figuring it out business once more on a deeper level. It's habit, but by now, hopefully, youcan see that figuring it out is the home of confusion. If you need to figure something out, it means you don't have an

answer and, therefore, you start spinning around in your mind, asking it for the answer. If it doesn't have an answer, wetend to keep asking it anyway. That's because of habit and lack of discrimination on our part. Now I'm not talking aboutnot having an answer. I'm not talking about being stupid. I'm talking about letting go of wanting the answer and havingthe answer.

Remember that wanting and having are opposites. Every time you engage your mind and throw it into wanting to figureit out, you're really engaging your mind and calling up what you have previously recorded in your mind. If that answer isnot there, naturally, your mind is going to tell you, "I don't know what you're talking about."

然后，我们会开始因为头脑给不了我们答案而开始折磨它否定它，因为我们是如此相信头脑才是唯一一个

能够给出的答案的地方。其实头脑就像计算机一样，只能把我们曾经体验过的和记录下的东西返还给我们。所

以大多数人都生活在自己的的过去里。通过长期地依赖头脑寻找答案，他们把自己困在了旧的答案里，而不是

试着去往更高阶的地方寻求新的答案。当你让头脑思考关于金钱的事时，它将要给你的是你以前曾经经历过的

与钱有关的事。当你思考关于人际关系的事时，头脑给你的是你在那段关系里曾经历过的事。如果你要考虑未

来，头脑会唤起你在过去的所作所为，导致你不停地想着过去发生的事，还以为自己看到了未来。然而，你只

不过是在过去的信息和经验上活动罢了。回到现在吧，清醒过来吧，把那些想法和感受都释放掉，你的思维会

变得无比清晰的。

所以我们下一步要对付关于“把事情搞清楚”的贪爱与嗔恨了。在继续往下进行之前，做下一页的练习表

格。

And then, since we think the mind is the only place that can give us an answer, we start beating it up for not giving us ananswer. The mind, like a computer, can only give back what you have previously experienced and recorded. So mostpeople are living in the past. By constantly relying on the mind for all their answers, they stay stuck in old answersinstead of getting new answers from a higher place. When you ask the mind to think about money, it's going to give youwhatever you previously have experienced with regard to money. When you think about relationships, it's going to giveyou whatever you have on relationships. If you're worried about the future, it's going to bring up what you did in the pastand cause you to be thinking about what happened in the past and, therefore, you think you're in the future. However,you're just relying on the past information or experiences. Be here now. Be clear, just release all those feelings andthoughts and you'll be clear as a bell.

So let's take a look at this attachment and aversion to "figuring it out." See the chart on the following page beforecontinuing.

对“把事情搞清楚”的贪爱

意识洪流

（只要让你的头脑围绕这一贪爱自由活动，将想法都写下来，将它们归到想要被认同、想要控制或想要安全妥

当的三大欲望之下，然后把欲望释放掉。）

ATTACHMENT TO FIGURING THINGS OUTStream of Consciousness:(Just let your mind think of things about the attachment. Write it down and see what you wrote or thought as wantingapproval, wanting control or wanting to be safe or secure and then release the want.)

把事情搞清楚会给我带来什么好处？

What advantage is it to me to figure things out?______________________________________把事情搞清楚会给我带来什么坏处？

What disadvantage is it to me to figure things out?

______________________________________

1、 想象你永远都不能把事情搞清楚了。（将其在你胸腹之间激起的紧抓不放的感觉或抗拒感释放

。重复释放，直到没有剩余。）

2、 我能否将自己对把事情搞清楚所有的贪爱都释放掉？（持续释放，直到你能够毫不犹豫、毫不

抗拒地给出一个百分之百肯定的答案。）

1. Imagine never being able to figure things out ever again. (Let go of clutching or resisting the feeling it brings up inyour stomach or chest. Keep releasing until there are no more feelings in your stomach or chest.)

2. Could I let go of my entire aversion to figuring things out? (Keep letting go until you can say "yes" 100% with noclutching or resistance.)

根据前面的表格，我们来走一遍这个流程。首先，针对你对于想把事情搞清楚的冲动的贪爱做意识流动练

习，然后对其做释放，直到你对此很清楚淡定。然后我们继续往下进行好处坏处练习。；

好，把事情搞清楚会给你带来什么好处？想出一个来，你能把它看作想要被认同、想要控制和想要安全

吗？不管是哪种“想要”被勾起了，你能把它放下吗？这里再次说明，我不是要你死了得到答案这条心，而是

想让你放下这种冲动，然后得到答案。

Referring to the foregoing chart, let's walk through the process. First, do a stream of consciousness on your attachment tofiguring things out. Release on it until you are clear on it. Now let's move on to advantages.

Now what advantage is it for you to figure things out? One advantage. Can you see that as wanting approval, wantingcontrol or wanting to be safe? And whichever want it stirs up, could you let go of either wanting approval, wantingcontrol or wanting to be safe? Now again, I'm not telling you NOT to have an answer, I'm telling you to let go andHAVE an answer.

把事情搞清楚会给你带来什么坏处？这想法激起了你想要被认同、想要控制和想要安全的欲望吗？把事情

搞清楚还会给你带来什么好处？这想法激起了你想要被认同、想要控制和想要安全的欲望吗？不管答案是什

么，你能够将其释放吗？把事情搞清楚还会给你带来什么坏处？不管这激起了你怎样的想法或感受，你能把它

们视为想要被认同、想要控制和想要安全吗？不管是哪种“想要”被勾起了，你能把它放下吗？释放更多，越

多越好。把事情搞清楚还会给你带来什么好处呢？你能把它视为想要被认同、想要控制和想要安全吗？你能把

自己对这些东西的欲望都放下吗？把事情搞清楚会给你带来什么坏处呢？这想法激起了你想要被认同、想要控

制和想要安全的欲望吗？你能把这些感受都放下吗？

把事情搞清楚还会给你带来什么坏处？这激起了你想要被认同、想要控制和想要安全的欲望吗？不管是哪

种“想要”被勾起了，你能把它放下吗？把事情搞清楚还会给你带来什么好处呢？这激起了你想要被认同、想

要控制和想要安全的欲望吗？不管是哪种“想要”被勾起了，你能把它放下吗？把事情搞清楚还会给你带来什

么坏处？这激起了你想要被认同、想要控制和想要安全的欲望吗？不管是哪种“想要”被勾起了，你能把它放

下吗？释放更多，越多越好。重复做这释放，直到你对此完全清楚淡定了，然后继续。

What disadvantage is it for you to figure things out? Does that bring up a wanting of approval, control or safety? Andwhat's another advantage to figuring things out? Does that stir up a wanting of approval, control or safety? Whicheveranswer you have, could you let go of either wanting approval, control or safety? And what's another disadvantage offiguring things out? Whichever thought or feeling it stirs up, could you see that thought or feeling as either wantingapproval, control or safety? Whichever want that is stirred up, could you let it go? And more. And more. And what'sanother advantage of figuring things out? Could you see that as either wanting approval, control or safety? And couldyou let go of wanting these things? What disadvantage is it for you to figure things out? Is there a wanting of approval,control or safety? And could you let go of any or all of these feelings?

Now what's another disadvantage of you figuring things out? Does that bring up a wanting of approval, control or safety?Now whichever want it brings up, could you just let it go? And what advantage is it of yours to figure things out? Doesthat bring up a wanting of approval, control or safety? Whichever want it stirs up, could you just let it go? And whatdisadvantage is it for you to figure things out? Does that bring up a wanting of approval, control or safety? Could you letthat want go? And more. And even more. Keep going back and forth until you're clean on it and then move on.

接下来我们要问自己“榨柠檬”的问题了：想象你永远、永远、永远不能再把任何事搞清楚了，你失去这

种能力了。现在看这想法是否在你胸腹之间激起了一种紧抓不放的感觉、一种抗拒感、一股无用能量……只要

让它浮上表面，穿过你离开就好。把它放下，这样你就能得到答案了——不一样的答案，不再是老生常谈。想

象你永远不能再把任何事搞清楚了，你失去了这种能力。只要允许那股能量浮上表面，穿过你离开就好。它不

好也不坏，只不过是路过的现象。释放更多，越多越好。想象你永远不能再把任何事搞清楚了，只要允许那股

能量浮上表面，穿过你离开就好。

有些时候，有些人进行到这里会开始觉得累了。如果你感到疲劳或烦躁不安，就关注一下你胸腹之间，看

那里是否又有一股无用能量在涌动着。就把它看做是想要被认同、想要控制和想要安全的欲望吧。只要让那能

量自己离开就好。放吧，放吧，越多越好。

Now let's ask the "squeezing the lemon" question: Imagine never, ever, ever being able to figure things out again. You'velost the ability. Now see if that brings up a clutching, a resistance, an unwanted energy in your stomach or chest area ...and just allow that energy to come up and allow it to pass through. Let it go so you can have the answers—differentanswers, not the same ones. Imagine never being able to figure things out again. You've lost the ability. Just let theenergy come up and just allow it to pass through. It's not good, it's not bad--it's just phenomena passing through. Andmore ... and even more. Imagine never ever being able to figure things out again. Just let the energy come up and justallow it to pass through.

Sometimes people at this point start to feel tired. If you're feeling tired or restless, notice that there's an unwanted energyin your stomach or your chest area or see it as either wanting approval, wanting control or wanting to be safe. And justlet that energy leave. And more. And even more.

现在我们继续：

想象你永远、永远不能再把任何事搞清楚了，只要允许那股能量浮上表面……允许它穿过你离开。你每释

放一次，就离波澜不惊的状态更近了一点，离那种平静的心智头脑更近了一点。你也会变得更强大也更积极。

感觉一下吧，是否正如我所说。

想象你永远、永远不能再把任何事搞清楚了，你失去了那种能力。只要允许那股能量浮上表面，穿过你离

开就好，那不过是一种抗拒感。释放更多，越多越好。持续做释放，直到你彻底完成释放，在你问自己“榨柠

檬”的问题时不再感到抗拒抵触或是紧抓不放。现在问自己，“我能否将自己对把事情搞清楚的冲动的贪爱全

部放下？”再多释放一点呢？再多一点呢？重复问自己这个问题、做释放，直到你能给出一个百分之百肯定的

答复。

Now let's continue:

Imagine never ever being able to figure things out again. Just allow that energy to come up ... just allow it to passthrough. Each time you let go, you're moving towards imperturbability--quieting the mind, becoming more and morepowerful, becoming more and more positive. Take a check and see if that isn't so.

Imagine never ever being able to figure things out again. You've lost the ability. Just let this energy come up and justallow it to pass through. It's just resistance. And more. And more. Continue on until you've totally released and are nolonger resisting or clutching when you read the "squeezing the lemon" question. Now ask yourself, "Could I let go of my

entire attachment to figuring things out?" And more ... and even more. Continue on until you can say yes 100%.

对把事情搞清楚的嗔恨

意识洪流

（只要让你的头脑围绕这一嗔恨自由活动，将想法都写下来，将它们归到想要被认同、想要控制或想要安全妥

当的三大欲望之下，然后把欲望释放掉。）

AVERSION TO FIGURING THINGS OUTStream of Consciousness:(Just let your mind think of things about the aversion. Write it down and see what you wrote or thought as wantingapproval, wanting control or wanting to be safe and secure and then release the want.)

我喜欢把事情搞清楚的哪一点？

What do I like about figuring things out?_________________________我讨厌把事情搞清楚的哪一点？

What don't I like about figuring things out?_________________________

1、 想象你永远都能把任何事搞清楚，停都停不下来。（将它在你胸腹之间引起的紧抓感或抗拒感

释放掉。重复释放，直到胸腹之间没有任何感觉留下。）

2、 我能否把自己对把事情搞清楚所有的嗔恨都放下呢？（重复释放，直到你能毫不犹豫、毫不抗

拒地给出一个百分之百肯定的答复。）

1. Imagine always figuring things out...everything. And you can't stop. (Let go of clutching or resisting the feeling itbrings up in your stomach or chest. Keep releasing until there are no more feelings in your stomach or chest.)

2. Could I let go of my entire aversion to figuring things out? (Keep letting go until you can say "yes" 100% with noclutching or resistance.)

根据上面的表格来观察自己对于把事情搞清楚的嗔恨吧！你喜欢把事情搞清楚的哪一点呢？这会让你觉得

想要被认同、想要控制或者想要安全吗？不管是哪种“想要”，你能把它释放掉吗？你不喜欢把事情搞清楚的

哪一点呢？这想法会激起你想要被认同、想要控制或者想要安全的三大欲望吗？不管是哪种“想要”，你能把

它释放掉吗？

你还喜欢把事情搞清楚的哪一点呢？这会激起你的三个“想要”吗？不管是哪个，你能否放下呢？你还不

喜欢把事情搞清楚的哪一点呢？那会让你觉得想要被认同、想要控制或者想要安全吗？你能把这“想要”的冲

动放下吗？你还喜欢把事情搞清楚的哪一点呢？这会让你觉得想要被认同、想要控制或者想要安全吗？不管这

想法激起了哪个“想要”，你能放下吗？你还不喜欢把事情搞清楚的哪一点呢？这想法激起了你想要被认同、

想要控制或者想要安全的三大欲望吗？你能把它释放掉吗？再多释放一点呢？再多一点呢？重复做这释放，直

到你对此完全清楚淡定了，然后继续。

Referring to the chart above, let's now look at the aversion to figuring things out. What do you like about figuring thingsout? Does that bring up a feeling of wanting approval, wanting control or wanting to be safe? And whichever want that itbrings up, could you let go of either wanting approval, wanting control or wanting to be safe? And what don't you likeabout figuring things out? Does that bring up a wanting of approval, control or safety? Whichever want it is, could youjust let it go?

And what do you like about figuring things out? Does that bring up a wanting of approval, control or safety? And could

you let go of any or all of these wants? And what don't you like about figuring things out? Does that bring up a wantingof approval, control or safety? And could you just let go of that want? And what do you like about figuring things out?Does that bring up a wanting of approval, control or safety? And could you let go of it? Could you just let it go? Andwhat don't you like about figuring things out? Does that bring up a wanting of approval, control or safety? And couldyou let go of any or all of these wants? Could you just let it go? And more ... and more? Keep releasing until you areclean on it and then move on.

现在，我们要问问自己“榨柠檬”的问题：想象自己永远能够搞清楚任何事，停都停不下来，你接下来的

人生都要这样度过了。看这想法是否在你胸腹之间激起了一种紧抓不放的感觉、一种抗拒感、一股无用能量。

垂下头，将手覆在胸腹之间，然后让那能量上浮离开。释放更多，越多越好。想象自己永远能够搞清楚任何

事，停都停不下来。只要允许让那股能量、那种抗拒感上浮离开就好。释放更多，越多越好。

我们每释放一次，就离波澜不惊的状态更近了一点。感觉一下吧，是否正如我所说，你变得更镇定、更平

静了。

想象自己永远能够搞清楚任何事，停都停不下来。这会引起一种抗拒感，只要让那股能量上浮离开就好。

放吧，放吧，越多越好。持续释放，直到你对此百分之百地清楚了，再也没有放不开的感觉。然后继续。

And now let's ask the "squeezing the lemon" question: Imagine always figuring things out--everything. You can't stop.You're going to have to do it for the rest of your life. See if that brings up a clutching, a resistance, an unwanted energyin your stomach or chest area. Put your head down, put your hand on your stomach or chest area and just allow thatenergy to pass through. And more. And even more. Imagine always figuring things out--everything. You can't stop. Justallow that energy, that resistance, to come up ... and just let it pass through. And more. And more.

Each time we let go, we're moving closer and closer toward imperturbability. Take a check and see if that isn't so.Become calmer and quieter.

Imagine always figuring things out--everything. You can't stop. It brings up a resistance. Just allow that energy to comeup. And more. And even more. Keep releasing until you're 100% clear on it and there is no more clutching. Then moveon.

你能否放下自己对把事情搞清楚的所有嗔恨呢？对肯定答复这问题有所抗拒的话，你能把它放下吗？垂下

头，把它释放。释放更多，越多越好。还有什么阻碍着你说出“是”吗？看这想法是否激起了一股无用能量，

只要允许它浮到表面，穿过你离开就好了。释放更多，越多越好。你能否放下自己对把事情搞清楚的所有嗔恨

呢？释放更多，越多越好。直到你能够给出一个百分之百肯定的答复。

随着你越来越清楚这个把事情搞清楚的习惯，变得越来越有辨别力，你会开始意识到你在向着得到答案迈

进，而不是在仍然在那些老答案里打转。只要释放就好，然后就能发现了。

And could you let go of your entire aversion to figuring things out? If there's any resistance to saying yes, could you justlet it go? Put your head down and let go of resisting. And more. And even more. Anything in the way of you saying"yes"? See if it brings up an unwanted energy and just allow it to pass through. And more ... and even more. Could youlet go of your entire aversion to figuring things out? And more ... and even more. Do this until you can say yes 100%.

As you get clearer and clearer and more and more discriminating about a habit of figuring things out, you will begin tosee that you constantly will be moving toward having the answers--rather than having the OLD answers. Just let go andfind out.

第十七章 如何让你自己摆脱忧虑

CHAPTER SEVENTEENHOW TO RID YOURSELF OF WORRY

“你的头脑越是平静，你就越能接触到你自己，感觉也就越好。你的头脑有多平静，你的感觉就会有多好。”

——莱斯特·利文森

"The more you quiet your mind, the more you feel the Self—and the better you feel.You feel as good as your mind is quiet."

--Lester Levenson

现在我们要继续清除通往丰盛之路上的阻碍了。它们存在于我们生活中，其中之一叫做“忧虑”。有人喜

欢忧心忡忡吗？我看不见得。不过这是人的一种习惯，所以我们要对它做一下贪爱与嗔恨的练习。我们的目的

是永远消除这个恶劣的习惯。忧虑之所以会阻碍我们，是因为它意味着我们把自己不想要的种种都搁进心里。

然而，我们一而再再而三地做着这种事，因为这已经成为了一种习惯。人们对这种习惯往往是恨多于爱的，所

以我们先来做嗔恨练习。不一定每次都要这样做，不过这次我们就用嗔恨练习来开启整个研究吧。

Now we're going to continue eliminating all the obstacles in the way of us having abundance. And one of the bigobstacles we have in life is a thing called "worrying./I Does anybody like to worry? No, I suspect not. But it's a habit, sowe're going to do attachments and aversion to worrying. The goal is to eliminate this nasty habit forever. Worrying stopsus because we are holding in mind what we don't want. However, we continue to do it because it's a habit. So let's do anaversion to worrying because I have found that people usually have a bigger aversion than attachment to worrying. That'snot necessarily so all the time, but let's just start with the aversion to begin our investigation.

对忧虑的贪爱

意识洪流：

（让头脑围绕这一贪爱自由活动，写下所有的想法，将其归在想要被认同、想要控制和想要安全的三大欲望之

下，然后将其释放。）

ATTACHMENT TOWORRYINGStream of Consciousness:(Just let your mind think of things about the attachment. Write it down and see what you wrote or thought as wantingapproval, control or safety. Then release the want.)

忧虑会给我带来什么好处？

What advantage is it to me to worry?_________________________忧虑会给我带来什么坏处？

What disadvantage is it to me to worry?_________________________

1、 想象你永远永远都不能感到忧虑担心了。（将紧抓不放的感觉放下，把这想法在你胸腹之间引

起的感觉放下。保持释放直到胸腹之间没有残余的感觉。）

2、 我能否将自己对忧虑的所有贪爱都放下？（保持释放，直到你能毫不犹豫、毫不抗拒地给出一

个百分之百肯定的答复。）

1. Imagine never, ever being able to worry again. (Let go of clutching or resisting the feeling it brings up in yourstomach or chest. Keep releasing until there are no more feelings in your stomach or chest.)

2. Could I let go of my entire attachment to worrying? (Keep letting go until you can say "yes" 100% with no clutchingor resistance.)

你喜欢忧虑的哪一点呢？这会让你觉得想要被认同、想要控制或者想要安全吗？你能把这“想要”释放掉

吗？你不喜欢忧虑的哪一点呢？来吧，开编吧，运用你的想象力。如果这根本就说不通呢？我们一般来说不会

有意识地对自己做出什么破坏性的事，但是我们一直出于习惯在做着这种事，而且没有分辨出来。而我们现在

做的，就是要把潜意识里的症结挖出来释放掉。所以你喜欢忧虑的哪一点呢？编些东西出来吧，编一些愚蠢的

借口出来，运用你的想象力。这种想法或感受激起了你想要被认同、想要控制或者想要安全的冲动吗？你能否

把这些想要放下呢？释放更多，越多越好。你不喜欢忧虑的哪一点呢？这会让你觉得想要被认同、想要控制或

者想要安全吗？你能把它们放下吗？再多问几遍，挖得深一些。编些东西出来吧，运用你的想象力。这想法激

起了你想要被认同、想要控制或者想要安全欲望吗？你能把它释放掉吗？

你不喜欢忧虑的哪一点呢？这种想法激起了你想要被认同、想要控制或者想要安全的冲动吗？你能把它释

放掉吗？你喜欢忧虑的哪一点呢？这会让你觉得想要被认同、想要控制或者想要安全吗？不管是哪种“想

要”，你能把它释放掉吗？你还不喜欢忧虑的哪一点呢？这会激起你想要被认同、想要控制或者想要安全的冲

动吗？不管哪种感觉被激发了，你能把它放下吗？想要被认同、想要控制以及想要安全妥当——说到底都是一

种匮乏感，所以把它们放下吧。

So what do you like about worrying? Does that bring up a wanting of approval, a wanting of control or a wanting to besafe? Could you let go of any or all of these wants? And what don't you like about worrying? Make something up. Useyour imagination. So what if it makes no sense? We wouldn't necessarily consciously do anything destructive toourselves, but we continue doing it out of habit and lack of discrimination. What we are doing is digging up thesubconscious mind and letting it go. So, what do you like about worrying? Make something up. Make up somethingstupid. Use your imagination. Does that thought or feeling provoke a wanting of approval, control or safety? And couldyou let go of any or all of these wants? And more ... and more ... and even more. And what don't you like about worrying?Does that bring up a wanting of approval, control or safety? Could you let go of any or all of these wants? And what doyou like about worrying? Again, keep digging deeper. Make something up; use your imagination. Does that stir up awanting of approval, control or safety? And could you let these go?

And what don't you like about worrying? Does that bring up a wanting of approval, control or safety? Could you let goof either wanting approval, control or safety? And what do you like about worrying? Does that stir up a wanting ofapproval, control or safety? Could you just let it go, whichever feeling it stirs up? And what don't you like aboutworrying? Does that stir up a wanting of approval, control or safety? And whichever feeling it stirs up, could you just letit go? Wanting approval, control or safety and security--these are lacking feelings, so let them go.

再问一遍，你喜欢忧虑的哪一点呢？它只是潜意识里的一个习惯。有那么多人在用恐惧保护着自己，就像

抱着一袋水泥跳进游泳池还坚持认为那会帮助自己浮起来一样。所以，你能把用恐惧和忧虑保护自己的这种坚

持放下吗？释放更多，越多越好。你喜欢忧虑的哪一点呢？这会让你觉得想要被认同、想要控制或者想要安全

吗？你能把这些感觉都放下吗？你不喜欢忧虑的哪一点呢？这会激起你想要被认同、想要控制或者想要安全的

冲动吗？你能把这些感觉也都放下吗？

再问一遍，你喜欢忧虑的哪一点呢？这种想法或感受激起了你想要被认同、想要控制或者想要安全的冲动

吗？你能把这些“想要”都释放掉吗？你不喜欢忧虑的哪一点呢？这会激起你想要被认同、想要控制或者想要

安全的欲望吗？你能把这些欲望都放下吗？放吧，放吧，越多越好。坚持释放，直到你在两方面都清理完毕

了，再往下进行。

Once more: What do you like about worrying? It's just a subconscious habit. A lot of people are protecting themselves

with fear. That's like jumping into a swimming pool while holding onto a bag of cement and thinking it's going to helpyou float. So could you let go of protecting yourself with fear and with worry? And more. And more. So what do youlike about worrying? Does that stir up a feeling of wanting approval, control or safety? Could you let go of these feelings?And what don't you like about worrying? Does that stir up a feeling of wanting approval, control or safety? Could you letgo of these feelings, too?

And one more time: what do you like about worrying? Does that stir up a wanting of approval, control or safety? Andcould you let go of either wanting approval, control or a feeling of being safe and secure? And what don't you like aboutworrying? Does that stir up a wanting of approval, control or safety? And could you let go of these wants? And more.And more. And even more. Keep releasing until you are clear on both sides. Then move on.

对忧虑的嗔恨

意识洪流

（只要让你的头脑围绕这一嗔恨自由活动，将想法都写下来，将它们归到想要被认同、想要控制或想要安全妥

当的三大欲望之下，然后把欲望释放掉。）

AVERSION TOWORRYINGStream of Consciousness:(Just let your mind think of things about the aversion. Write it down and see what you wrote or thought as wantingapproval, wanting control or wanting to be safe or secure and then release the want.)

我喜欢忧虑的哪一点？

What do I like about worrying?_________________________这些想法属于想要被认同、想要控制和想要安全吗？你能把这些想要都放下吗？在这一块保持释放，直到

它们都释放尽、消失掉。

Is that wanting approval, wanting control, wanting to be safe? Couyld you let go of either wanting approval, wantingcontrol, or wanting to be safe? Keep looking at this area and keep releasing until it is gone.

我讨厌忧虑的哪一点？

What don't I like about worrying?_________________________这些想法属于想要被认同、想要控制和想要安全吗？你能把这些想要都放下吗？在这一块保持释放，直到

它们都释放尽、消失掉。

Is that wanting approval, wanting control, wanting to be safe? Couyld you let go of either wanting approval, wantingcontrol, or wanting to be safe? Keep looking at this area and keep releasing on this until there is no more.

现在我们来问自己“榨柠檬”的问题，想象你永远、永远都在忧虑着、担心着，停都停不下来。现在这想

法可能会在你胸腹之间引起某种紧抓感或抗拒感，或者说是一股无用能量。你能不能垂下头，让那股能量上浮

离开呢？允许它上行，并把自己对此的抗拒感和紧抓不发都一并释放掉。再在自己心里搜寻一下这种感觉。想

象你永远、永远都在忧虑着、担心着，停都停不下来。就让那股能量浮上表面吧，让它穿过你离去。释放更

多，越多越好。想象你永远、永远都在忧虑着、担心着，停都停不下来。不管是哪种“想要”或是哪种无用能

量被激发了，只要允许它上浮离开就好。释放更多，越多越好。你能否把自己对忧虑所有的嗔恨都放下呢？是

否有东西在阻碍着你说“是”？垂下头，让头脑停止运转，然后让那股能量上浮离开。释放更多，越多越好。

重复释放，直到你能毫不抗拒地给出一个肯定的答复。然后往下进行。

你能否把自己对忧虑所有的嗔恨都放下呢？只要允许那股能量上浮离开就好。释放更多，越多越好。你能

否把自己对忧虑所有的嗔恨都放下呢？是否有东西在阻碍着你说“是”？在你心里搜寻这种紧抓感、抗拒感、

无用能量，然后让它浮上表面，穿过你离开。释放更多，越多越好。直到你能给出一个百分之百肯定的答复。

现在，看看你是否还需要释放忧虑的某些方面？当你准备好的时候，可以往下进行到对思考的贪爱练习。

And now let's ask the "squeezing the lemon" question. Imagine always worrying ... forever. You can't stop. Now that willprobably create a clutching, resistance or unwanted energy in your stomach or chest. Can you put your head down andallow this energy to come up? Welcome it up. Let go of resisting it. Let go of clutching. Look for it. Imagine alwaysworrying .. .forever. You can't stop. Just allow that energy to come up. Let it pass through. And more. And more. Andeven more. Imagine always worrying forever, not being able to stop. Whichever want or unwanted energy it stirs up, justallow it to come up and pass through. And more. And more. And even more. And could you let go of your entireaversion to worrying? Anything stopping you from saying "yes," put your head down, disengage it and allow that energyto come up and pass through. And more. And more. And even more. Keep releasing until there is no more clutching ...and then move on.

And could you let go of your entire aversion to worrying? Just allow that energy to come up and just allow it to passthrough. And more. And even more. Could you let go of your entire aversion to worrying? Anything stopping you fromsaying "yes?" Look for the clutching, resistance, unwanted energy and just allow it to come up and allow it to passthrough. And more. And more. And even more. Continue with this question until you can say yes 100%.

Right now, take a look and see if there's any more worrying aspects you might want to look at and when you're ready,you can move on to attachment to thinking.

对思考的贪爱

意识洪流：

（让头脑围绕这一贪爱自由活动，写下所有的想法，将其归在想要被认同、想要控制和想要安全的三大欲望之

下，然后将其释放。）

ATTACHMENT TO THINKINGStream of Consciousness:Uust let your mind think of things about the attachment. Write it down and seewhat you wrote or thought as wanting approval, wanting control or wanting tobe safe or secure and then release the want.)

思考会给我带来什么好处？

What advantage is it to me to think?_________________________思考会给我带来什么坏处？

What disadvantage is it to me to think?_________________________

思考会给你带来什么好处？这想法激起了你想要被认同、想要控制和想要安全的欲望吗？不管是哪种“想

要”被勾起了，你能把它放下吗？思考会给你带来什么坏处？编些东西出来吧，运用你的想象力。这想法激起

了你想要被认同、想要控制和想要安全的欲望吗？不管是哪种“想要”，你能把它放下吗？思考还会给你带来

什么好处？这想法激起了你想要被认同、想要控制和想要安全的欲望吗？你能把自己对这些东西的欲望都放下

吗？释放更多，越多越好。思考还会给你带来什么坏处？这想法激起了你想要被认同、想要控制和想要安全的

欲望吗？释放更多，越多越好。

So what advantage is it for you to think? Does that bring up a wanting of approval, a wanting of control or a wanting to

be safe? Now whichever want it brings up, could you just let it go? Whether it's the wanting of approval, control orsafety? Now what disadvantage is it to you to think? Make something up. Use your imagination. Does that bring up awanting of approval, a wanting of control or a wanting to be safe? And whichever want it is, could you just let it go?Either the wanting of approval, wanting control or the wanting to be safe? Now what's another advantage of you thinking?Does that bring up a wanting of approval, a wanting of control or a wanting to be safe, secure and to survive? Could youlet go of any or all of these wants? And more. And more. And more. And what disadvantage is it for you to think? Doesthat bring up a wanting of approval, control or safety? And more. And more. And more.

1、 想象你永远、永远、永远不能再思考了。（把这想法在你胸腹之间激起的紧抓不放的感觉或一

种抗拒感释放掉，持续释放，直到胸腹之间再无残余的感觉。）

2、 我能否把自己对思考的所有贪爱都放下？（坚持释放，直到你能毫不抗拒、毫不犹豫地给出一

个百分之百肯定的答案。）

1. Imagine never, ever being able to think. (Let go of clutching or resisting the feeling it brings up in your stomach orchest. Keep releasing until there are no more feelings in your stomach or chest.)

2. Could I let go of my entire attachment to thinking? (Keep letting go until you can say "yes" 100% with no clutching orresistance.)

了解自动化思维

TAKING A LOOK AT AUTOMATIC THINKING

现在我们来谈谈思考的过程。我们要学习的是如何掌控自己的头脑心智，这样就能让它为我们所用，而不

是不得不一直自动地听从它。是的，我们就是一直在自动地听从头脑。所以，我提出的不是要永远不再思考，

而是要掌控头脑和它思考的能力，这样的话我们就能控制头脑，而不是被它所控制。

《2001太空漫游》是莱斯特最喜欢的电影之一。如果你还记得里面的内容，那部名为 HAL9000的电脑控制了宇宙飞船，杀掉了里面试图夺回控制权的人类。戴夫，那个幸存的宇航员，被 HAL推出了飞船之外，然而他又爬了回来。然后那台电脑，HAL，开始与他对话，它说，“等一下，你还需要我。你睡觉的时候谁来操作飞船呢？对不起，我不是故意的，我也不想做出这些坏事，我也不想杀掉那些宇航员。”然而戴夫继续走向电

脑把它里面的磁带拉了出来，电脑随之静音关闭了，然后戴夫就接管了飞船。从根本上来说，我们头脑里发生

的就是这种事。我们忘掉了谁才是老大，我们没必要一直老老实实地听着那些忧虑以及其他所有消极的垃圾。

我们能够控制自己的托闹，让它成为我们的仆人而不是屈从于他。所以，通过辨认出哪些脑中的思考，哪些是

现实，我们就能更清醒，就会知道自己该往哪个方向走。明白了这一点，我们接下来就要继续检视自己思考的

过程、检视自己的头脑了，就要开始把磁带往外拉了——收回我们的控制权。

Now let me just talk a little bit about the process of thinking. We're learning how to master our minds so the mindbecomes our servant instead of us having to listen to it all the time automatically. And that's what we're doing. So I'm notsuggesting that we not think anymore. I'm suggesting that we master our mind and its thinking ability so we can be incharge of the mind instead of the mind being in charge of us.

One of Lester's favorite movies was "2001: A Space Odyssey". If you remember the movie, the computer called HAL9000 took over the spaceship and killed everyone aboard in an attempt to take over. Keir Dullean (Dave), the remainingastronaut, was almost killed ... pushed out of the spaceship by HAL. Somehow or other, he crawls back in the ship. Thenthe computer, HAL, starts talking to him: "Hold it a minute, you need me. Who's going to run this spaceship when you'resleeping? I'm sorry, I didn't mean it. I didn't mean to do anything wrong. I didn't mean to kill the other astronauts." ButDave keeps walking toward the computer and pulls all the tapes out. And HAL goes quiet as the tapes are removed. ThenDave takes over the spaceship. Basically, that's what happens with us and our minds. We forget who's in charge. Wedon't have to listen to all that worry and all that negativity and stuff like that. We can master our mind and let it become

our servant instead of the other way around. So, by having discrimination about thinking, we get clearer and we know inwhich direction we should move. With this in mind, let's continue examining our thinking process and examine the mindand begin to master it--by pulling out its tapes.

思考的好处

ADVANTAGE TO THINKING

思考会给你带来什么好处？这想法激起了你想要被认同、想要控制和想要安全的欲望吗？不管是哪种“想

要”被勾起了，你能把它放下吗？思考会给你带来什么坏处？编些东西出来吧，运用你的想象力。你能把它归

于想要被认同、想要控制和想要安全的欲望之下吗？不管是哪种“想要”被激发了，你能把它放下吗？你能把

对被认同、控制以及安全的欲望都放下吗？思考还会给你带来什么好处？这想法激起了你想要被认同、想要控

制和想要安全的欲望吗？你能把它放下吗？思考会给你带来什么坏处？这想法激起了你想要被认同、想要控制

和想要安全的欲望吗？不管是哪种“想要”被激发了，你能把它放下吗？思考还会给你带来什么好处？你能把

它归于想要被认同、想要控制和想要安全的欲望之下吗？你能把这些欲望都放下吗？重复做这练习，直到你在

好处坏处这两个方面都清理完毕，然后继续。

起初，本应该是我们的仆人，帮助我们记住名字、面孔、地点以及许许多多诸如此类的事的头脑在某种程

度上控制了我们，变成了主人。而现在我们正在做的就是收回自己的控制权。一旦我们重新将一切置于自己的

控制下，我们就能调整自己的思维、自由地运用自己的思维、让它不再受恐惧所侵扰。你再也不用消极被动地

听从它。那就是我们正试着去做的事。

So what advantage is it for you to think? Does that bring up a wanting of approval, control or safety? Whichever wantthat gets stirred up, could you let it go? And what disadvantage is it for you to think? Make something up. Use yourimagination. Could you see that as wanting approval, control or safety? And whichever want that gets stirred up, couldyou just let it go? Could you let go of wanting approval, control or safety? And what's another advantage to thinking?Does that bring up a wanting of approval, control or safety? And could you let any of those go? And what disadvantageis there to thinking? Does it bring up a want of approval, control or safety? And whichever want gets stirred up, couldyou just let it go? And what's another advantage in thinking? Could you see that as a want of approval, control or safety?And could you let any or all of those go? Keep going back and forth until you are clear on any advantages anddisadvantages. Then move on.

Now, what happened originally is the mind was supposed to be used to be our servant. It was supposed to help usremember names, faces, places and various things like that. Instead, it kind of took over and the servant became themaster of the house. Now what we're doing is taking back control. We're taking charge so that you'll be able to adjustwhat your thinking is, what to use it on and prevent terror from it. You won't have to listen to it in a negative way. Andthat's what we're examining.

现在，想象你永远、永远、永远都不能再思考了。垂下头，看这是否激起了一股无用能量、一种抗拒感、

一种紧抓不发的感觉？就让那能量上浮离开吧。想象你永远、永远、永远都不能再思考了。垂下头，就让那能

量上浮，穿过你离开吧。它不好也不坏，只不过是路过的现象，想象你永远、永远、永远都不能再思考了，你

失去了这种能力。你也许有着像 HAL（《2001太空漫游》里的那台电脑，我上面举过的例子）一样的顾虑。但是你看看事情的根源吧，不要拿这样的理由来搪塞我。就让那能量上浮离开就好，然后你就能重新成为主人，

释放其他剩余的能量。

想象你永远、永远、永远都不能再思考了。垂下头，看这是否激起了你的抗拒感或放不开的感觉？就让那

能量上浮离开吧。释放更多，越多越好。你能否将自己对思考的所有贪爱都放下呢？如果你说“是”的时候仍

感到抗拒，就垂下头，让那股能量上浮离开吧。现在注意一下你的感觉，你是否感到更轻松了，更清楚了，不

再那么困惑了呢？你不觉得自己很愚蠢吧，觉得吗？你有没有意识到自己变得越来越清醒了？我建议的是，你

要去掌控自己的头脑，而不是被头脑掌控。你能否将自己对思考的所有贪爱都放下呢？看这想法是否引起了一

股无用能量、一种让你说不出“是”来的抗拒感？就让它们上浮离开吧，放吧，放吧，越多越好。持续释放，

直到你完全清楚了，对“榨柠檬”的问题能够毫不犹豫地给出正确的答案了，我们再往下进行。

So imagine never, never, ever being able to think again. Now put your head down and see if it brings up an unwantedenergy, a resistance, a clutching and just allow that energy to come up and allow it to pass through. Imagine never, ever,ever being able to think again. Put your head down, let the energy come up and just allow it to pass through. It's not good,it's not bad. It's just phenomena passing though. Now imagine never, ever, ever being able to think again. You've lost theability. You might be experiencing something about HAL, the example I told you about from 2001 : A Space Odyssey.CHECK AGAINST ORIG Please don't unravel me about stuff like that. Just let the energy come up, take charge,become the master and let the other energy go.

Imagine never, ever, ever being able to think again. Put your head down, see if there's any resistance or clutching andjust allow the energy to come up and pass through. And more. And more. And more. And could you let go of your entireattachment to thinking? If you have a resistance to saying "yes," put your head down and allow that energy to come upand just allow it to pass through. Now notice how you feel. Are you feeling clearer and lighter, less confused? You're notfeeling stupid, are you? Can you see you're getting clearer and clearer? I'm suggesting that you master your mind ratherthan having it master you. Could you let go of your entire attachment to thinking? See if it brings up an unwanted energy,a resistance to saying yes and just allow it to pass through. And more. And more. And even more. Keep releasing untilyou are clear and have no more clutching when asking the "squeezing the lemon" question. Then move on.

对思考的嗔恨

意识洪流

（只要让你的头脑围绕这一嗔恨自由活动，将想法都写下来，将它们归到想要被认同、想要控制或想要安全妥

当的三大欲望之下，然后把欲望释放掉。）

AVERSION TO THINKINGStream of Consciousness:(Just let your mind think of things about the aversion. Write it down and see what you wrote or thought as wantingapproval, wanting control or wanting to be safe or secure and then release the want.)

我喜欢思考的哪一点？

What do I like about thinking?_________________________我讨厌思考的哪一点？

What don't I like about thinking?_________________________

1、 想象你永远都在思考，停都停不下来。（将它在你胸腹之间引起的紧抓感或抗拒感释放掉。重

复释放，直到胸腹之间没有任何感觉留下。）

2、 我能否把自己对思考所有的嗔恨都放下呢？（重复释放，直到你能毫不犹豫、毫不抗拒地给出

一个百分之百肯定的答复。）

1. Imagine always thinking. You can't stop. (Let go of clutching or resisting the feeling it brings up in your stomach orchest. Keep releasing until there are no more feelings in your stomach or chest.)

2. Could I let go of my entire aversion to thinking? (Keep letting go until you can say "yes" 100% with no clutching orresistance.)

好，我们要继续对付我们对思考的嗔恨了。你喜欢思考的哪一点呢？这会让你觉得想要被认同、想要控制

或者想要安全吗？不管是哪种“想要”，你能把它释放掉吗？你不喜欢思考的哪一点呢？这想法会激起你想要

被认同、想要控制或者想要安全的三大欲望吗？不管是哪种“想要”，你能把它释放掉吗？你还喜欢思考的哪

一点呢？这会激起你的三个“想要”吗？不管是哪个，你能否放下呢？你还不喜欢思考的哪一点呢？那会让你

觉得想要被认同、想要控制或者想要安全吗？你能把这“想要”的冲动放下吗？重复做这释放，直到你对此没

有更多的喜欢或讨厌，然后继续。

现在，我们要问问自己“榨柠檬”的问题：想象自己永远在思考，停都停不下来，你快要被搞疯了。垂下

头，看这想法是否在你胸腹之间激起了一种紧抓不放的感觉、一种抗拒感、一股无用能量。这能量自己是想要

离开的，就让那能量上浮离开吧。

Now let's continue on with our aversion to thinking. So what do you like about thinking? Does that bring up a wanting ofapproval, a wanting of control or a wanting to be safe? Could you let go of either wanting approval, wanting control orwanting to be safe and just let it go? And what don't you like about thinking? Does that bring up an unwanted energy or awant of approval, control or safety? And whichever it is, could you just let it go? And what else do you like aboutthinking? Does that bring up a wanting approval, a wanting control or a wanting to be safe? And whichever it is, couldyou just let it go? And what don't you like about thinking? Does that bring up a want of approval, control or safety? Andwhichever want it is, could you just let it go? Keep going back and forth until you have no more likes or dislikes andthen move on.

Now let's ask the "squeezing the lemon" question about thinking. Imagine always thinking. You can't stop. You're goingcrazy with it. Put your head down. See if it brings up a resistance or clutching, an unwanted energy. The energy wants toleave. Just allow it to come up and allow it to pass through.

想象自己永远在思考，停都停不下来，你快要被搞疯了。垂下头，看这想法是否在你胸腹之间激起了一股

无用能量、一种紧抓不放的感觉、一种抗拒感。你能否只是允许让那股能量、那种抗拒感上浮离开呢？释放更

多，越多越好。想象自己永远在思考，停都停不下来。看这想法是否激起了一种抗拒感、一股无用能量？你能

否只是允许让它上浮离开呢？释放更多，越多越好。

想象自己永远在思考，停都停不下来，你要永远听命于头脑了。垂下头，看这想法是否激起了一种紧抓

感、一股无用能量？你能否只是允许让它上浮离开呢？释放更多，越多越好。想象自己永远在思考，停都停不

下来，你真的是要被逼疯了。垂下头，让那股能量浮上表面，穿过你离开吧。它不好也不坏，只不过是一个路

过的现象。注意你是不是变得更清楚也更轻松了，检查一下你觉得自己更聪明了还是更愚蠢了。你很有可能觉

得自己变得更加积极了，更加清醒了，更加聪明了。尽管你的头脑可能跟你说，“这整件事太疯狂了！”所

以，请继续问自己“榨柠檬”的问题，直到你胸腹之间再无残余的抗拒感。然后我们继续。

Imagine always thinking. You can't stop. It's driving you absolutely nuts. Put your head down and see if it brings up anunwanted energy, a clutching or resistance. Could you just allow it to come up and allow it to pass through. And more ...and more ... and even more. Imagine always thinking. You can't stop. See if it brings up a resistance, an unwanted energy.Could you just allow it to come up and allow it to pass through? And more. And more. And even more.

Imagine always thinking. You can't stop. And you're going to have to listen to this thing forever. Put your head down.See if it brings up a clutching, an unwanted energy, and just allow it to come up and allow it to pass through. And more.And more. And even more. Imagine always having to think, you can't stop. It's going to drive you nuts forever. Put yourhead down, allow it to come up and allow it to pass through--the energy. It's not good, it's not bad, it's just phenomenonpassing through. Notice you're getting clearer and lighter. Check and see if you feel smarter or stupider. Chances are,you're feeling more and more positive, clearer and smarter. Even though your mind might have said to you "this iscrazy!". So keep asking the "squeezing the lemon" question until there is no resistance in your stomach or chest area.And then move on.

你能否把自己对思考的所有嗔恨都放下呢？

在说“是”的时候感觉有所抗拒吗？垂下头，注意那里盘旋的一股无用能量，一种抗拒感或是紧抓感，然

后让那能量上浮离开吧。释放更多，越多越好。你能否把自己对思考的所有嗔恨都放下呢？在说“是”的时候

感觉有所抗拒吗？放不下吗？就让那能量浮上表面吧，你会看到它真的不好也不坏，只不过是路过的现象，所

以你得允许它被释放。放吧，放吧，越多越好。你能否把自己对思考的所有嗔恨都放下呢？就让它上浮离开

吧。持续对此问题做释放，直到你能够毫无疑问、毫不犹豫地给出一个百分之百肯定的答案。

Could you let go of your entire aversion to thinking?

Any resistance to saying "yes?" Put your head down and notice that there's an unwanted energy, a resistance or clutching,and allow the energy to come up and just allow it to pass through. And more. And more. And even more. Could you letgo of your entire aversion to thinking? Any resistance to saying "yes?" Clutching? Just allow the energy to come up. It'snot good, it's not bad. It's just phenomena passing through, so just allow that energy to be released. And more. And more.And even more. And could you let go of your entire aversion to thinking? Just allow it to come up and allow it to passthrough. Keep releasing on the question until you can say "yes" 100% with no doubts or hesitation.

变得越来越清楚

GETTING CLEARER AND CLEARER

现在，我们来做一个小小的清理，这会让我们离丰盛更近一步，而且如果你能够察觉到的话，离平静的头

脑也更近一步。现在我们继续吧。

闭上眼，感觉你胸腹之间是否激荡着一股无用能量。垂下头，把手覆在你的感觉中心上，然后让那股能量

浮上表面，穿过你离开。释放更多，越多越好。再感受一下，你胸腹之间是否还有更多的紧抓感或是抗拒感？

你能否再次让那能量上浮离开呢？释放更多，越多越好。你能释放掉自己想把事情搞清楚的那种冲动吗？释放

更多，越多越好。你能释放掉那种想要知道答案的冲动吗？放吧，放吧，越多越好。

Now let's do a little cleanup. And then we'll continue to get closer and closer and closer to abundance--and closer andcloser to a quiet mind (if you have noticed). Now let's continue this work.

Close your eyes and see if there's an unwanted energy stirred up in your stomach or your chest area. Put your head downand put your hand on your stomach or chest area, wherever your feeling center is. And just allow that energy to come upand allow it to pass through. And more. And even more. And see if there's any more clutching or resisting in yourstomach or chest area. Can you allow that energy to come up and pass through? And more. And even more. And evenmore. Could you let go of wanting to figure anything out? And more. And more. And even more. And could you let goof wanting know what the answers are? And more--and even more.

现在你能挑起一点自己的控制欲吗？那个让你觉得你缺乏控制的谎言，那种想要控制的感觉，那种匮乏

感？垂下头，注意你又有一股无用能量被激起了。你能允许那能量离开吗？释放更多，越多越好。你能把想要

控制的欲望放下吗？能把那种缺乏控制的感觉放下吗？释放更多，越多越好。你能再挑起一点自己的控制欲

吗？然后让它上浮离开。释放更多，越多越好。你能挑起一点想要被认同的欲望吗？那个告诉你要到外界去求

认同的谎言、那种欲望和匮乏感，你能否让它上浮离开呢？放吧，放吧，越多越好。你能再挑起一些自己想要

安全妥当的欲望吗？那种匮乏感？你能否让它上浮离开呢？放吧，放吧，越多越好。你释放得越多，你的“释

放肌肉系统”就越开放，释放也就会越来越简单了。

Now see if you can bring up some of the wanting of control--the lie that you lack control. That wanting of control. Thatlacking feeling. Put your head down. Notice you have an unwanted energy. Could you just allow that energy to leave?And more. And even more. And could you let go of wanting control? That lacking control feeling? And more. And evenmore. And could you bring up some more of the wanting control? Just allow it to come up and allow it to pass through.And more. And even more. See if you could bring up some of the wanting approval--the lie that it lies outside yourself.

That wanting, lacking feeling. Could you allow it come up? Could you allow it to pass through? And more. And more.And even more. And see if you could bring up some of the wanting to be safe, wanting to be secure--that lacking feeling.Could you allow it to come up and could you allow it to pass through? And more. And even more. Notice it gets easier.The more you practice releasing, the more you keep the "releasing muscle" open. Releasing becomes easier and easier.

对有为的贪爱

ATTACHMENT TO DOING SOMETHING（译者注：此处的有为是与无为相对的那个有为,直译的话是“做某事”）

现在，我们来观察一下自己对于有为的贪爱。现在我要探讨的不是你没有能力去做某些事，而是你做某些

事是完全自动地，你觉得自己“必须”去做、“不得不”做、“应该”要做、“一定得”做。你需要取得控制

权，而不是老是听着头脑的指挥，做这做那。

Now let's look at our attachment to doing something. Now, I'm not talking about not having the ability to do something,I'm talking about being run automatically: "I gotta do this, I have to do this, I should do this, I must do this." You need tobe in control rather than having to listen to this thing telling you what to do all the time.

对有为的贪爱

意识洪流

（只要让你的头脑围绕这一贪爱自由活动，将想法都写下来，将它们归到想要被认同、想要控制或想要安全妥

当的三大欲望之下，然后把欲望释放掉。）

ATTACHMENT TO DOING SOMETHINGStream of Consciousness:(Just let your mind think of things about the attachment. Write it down and see what you wrote or thought as wantingapproval, wanting control, or wanting to be safe or secure and then release the want.)

有为会给我带来什么好处？

What advantage is it to me to do something?______________________________________有为会给我带来什么坏处？

What disadvantage is it to me to do something?______________________________________

1、 想象你永远都不能有所作为了。（将其在你胸腹之间激起的紧抓不放的感觉或抗拒感释放。重

复释放，直到没有剩余。）

2、 我能否将自己对有为所有的贪爱都释放掉？（持续释放，直到你能够毫不犹豫、毫不抗拒地给

出一个百分之百肯定的答案。）

1. Imagine never, ever being able to do something. (Let go of clutching or resisting the feeling it brings up in yourstomach or your chest. Keep releasing until there are no more feelings in your stomach or chest.

2. Could I let go of my entire attachment to doing something? (Keep letting go until you can say "yes" 100% with noclutching or resistance.)

好，我们来看看自己对有为的贪爱吧。有为会给你带来什么好处？那让你觉得想要被认同、想要控制和想

要安全吗？不管是哪种“想要”被勾起了，你能把它放下吗？

有为会给你带来什么坏处？这想法激起了你想要被认同、想要控制和想要安全的欲望吗？你能把这些感觉

都释放掉吗？有为还会给你带来什么好处？这想法会激起你想要被认同、想要控制和想要安全的欲望吗？不管

是哪种“想要”，你能够将其释放吗？有为还会给你带来什么坏处？那激起了你想要被认同、想要控制和想要

安全的欲望吗？不管是哪种“想要”，你能把它放下吗？有为会给你带来什么好处呢？你能把它视为想要被认

同、想要控制和想要安全吗？你能把自己对这些东西的欲望都放下吗？有为还会给你带来什么好处呢？这想法

激起了你想要被认同、想要控制和想要安全的欲望吗？你能把这些感受都放下吗？释放更多，越多越好。

So let's take a look at the attachment to doing something. So what advantage is it to you to do something? Does thatbring up a feeling of wanting approval, control or safety? And could you let go of wanting approval, control or safety?

Now what disadvantage is to for you to do something? Does that bring up a feeling of wanting approval, wanting controlor wanting to be safe? And could you let go of any or all of these feelings? Now what advantage is it to you to dosomething? Does that bring up a wanting of approval, control or safety? And could you let go of such wanting? Andwhat disadvantage is it for you to do something? Does that bring up a wanting of approval, control or safety? Now couldyou let go of wanting approval, control or being safe? And what is another advantage of doing something? Does thatbring up a feeling of wanting approval, control or safety? And could you let go of either wanting approval, control orbeing safe and secure? And what is another advantage of doing something? Could you see that as wanting approval,wanting control or wanting to be safe? And could you let it go? And more. And more.

有为还会给你带来什么好处？这激起了你想要被认同、想要控制和想要安全的欲望吗？不管是哪种“想

要”被勾起了，你能把它放下吗？有为还会给你带来什么坏处呢？这激起了你想要被认同、想要控制和想要安

全的欲望吗？不管是哪种“想要”被勾起了，你能把它放下吗？重复做这释放，直到你再也想不出有什么好处

或坏处了，然后继续。

接下来我们要问自己“榨柠檬”的问题了。这里再次说明一下，这问题是用来挑起你的抗拒感、勾起你胸

腹之间储藏的无用能量的，这样你才好让它上浮离开。所以想象你永远、永远、永远不能再有所作为了，即使

你想也不行。垂下头，让那股能量浮上表面，穿过你离开就好。释放更多，越多越好。想象你永远不能再有所

作为了，你怎么想都不管用了。只要允许那股能量浮上表面，穿过你离开就好。释放更多，越多越好。想象你

永远不能再有所作为了，只要允许那股能量浮上表面，穿过你离开就好。释放更多，越多越好。想象你永远不

能再有所作为了，即使你想也不行。垂下头，看那里是否还有任何无用能量，然后只要让它上浮离开就好。释

放更多，越多越好。你能否将自己对有为的贪爱全部放下？”如果你在说“是”的时候仍然感到有所抗拒，就

垂下头让那能量上浮离开吧。重复问自己“榨柠檬”的问题、做释放，直到你对此完全淡定。

And what's another advantage of doing something? Does that bring up a feeling of wanting approval, wanting control orwanting to be safe? And could you let go of either wanting approval, wanting control or wanting to be safe? And what'sanother disadvantage of doing something? Does that bring up a feeling of wanting approval, control or safety? And couldyou let go of either wanting approval, wanting control or wanting to be safe? Keep releasing until you have no moreadvantages or disadvantages coming up. Then move on.

Now we're going to ask the "squeezing the lemon" question. Again, this is designed to bring up whatever resistance youhave--whatever energy is stored in your stomach or your chest area--and allow it to come up and let it go. So imaginenever, ever, ever being able to do something again. You can't do it if you want to. Put your head down and allow thatenergy to come up and let go of resisting it. And more. And more. And even more. Imagine never, ever, ever being ableto do something again. You couldn't do it even if you wanted to. And just allow that energy to come up and allow it topass through. And more. And more. And even more. Imagine never, ever, ever being able to do something again. Allowthat energy to come up and just allow it to pass through. And more. And more. And even more. Imagine never, ever,ever being able to do something again. You couldn't do it even if you wanted to. Put your head down, see if there's anyunwanted energy, and just allow it to come up and allow it to pass through. And more. And more. And even more. Andcould you let go of your entire attachment to doing something? If there's any resistance to saying yes, put your headdown and just allow that energy to come up and allow it to pass through. Keep releasing on the "squeezing the lemon"

question until you have no more charge on the question.

记住，我们的目标是自由地选择有为或是无为，是消除那种强制性，那种“我必须要做这件事”的情节。

这就是我们正在做的事。你能否将自己对有为的贪爱全部放下？如果你在说“是”的时候仍然感到有所抗拒，

就让那能量上浮离开吧。记住，你想要拥有自由地选择做或不做的权利。再一次，与其让情绪控制你，为何不

主动去掌控情绪呢？所以，你能多放下一点吗？保持释放，直到你能给出一个百分之百肯定的答复，然后再往

下进行。

Remember, we're going for the ability to freely do something or not do something. To eliminate that compulsion, the "Ihave to do this" or "I have to do that" scenario. That's all we're doing. Could you let go of your entire attachment todoing something? If there's any resistance to saying yes, just allow it to pass through. Remember, you want to be able tobe free to do it or not do it. Again, why not be in control of your emotions instead of your emotions controlling you? Socould you let go some more? Keep releasing until you can answer yes 100% to this question--then move on.

对有为的嗔恨

意识洪流

（只要让你的头脑围绕这一嗔恨自由活动，将想法都写下来，将它们归到想要被认同、想要控制或想要安全妥

当的三大欲望之下，然后把欲望释放掉。）

AVERSION TO DOING SOMETHINGStream of Consciousness:(Just let your mind think of things about the aversion. Write it down and see what you wrote or thought of as wantingapproval, wanting control or wanting to be safe or secure and then release the want.)

我喜欢有为的哪一点？

What do I like about doing something?_________________________我讨厌有为的哪一点？

What don't I like about doing something?_________________________

1、 想象你永远都得有所为，停都停不下来。（重复释放，直到胸腹之间没有任何感觉留下。）

2、 我能否把自己对有为所有的嗔恨都放下呢？（重复释放，直到你能毫不犹豫、毫不抗拒地给出

一个百分之百肯定的答复。）

1. Imagine always having to do something; you can't stop. (Keep releasing until there are no more feelings in yourstomach or chest.)2. Could I let go of my entire aversion to doing something? (Keep letting go until you can say "yes" 100% with noclutching or resistance.)

现在我们来观察自己对于有为的嗔恨吧！你喜欢有为的哪一点呢？这会让你觉得想要被认同、想要控制或

者想要安全吗？不管是哪种“想要”，你能把它释放掉吗？你不喜欢有为的哪一点呢？这想法会激起你想要被

认同、想要控制或者想要安全的三大欲望吗？不管是哪种“想要”，你能把它释放掉吗？你还喜欢有为的哪一

点呢？再想出一点，这会激起你的三个“想要”吗？不管是哪个，你能否放下呢？你还不喜欢有为的哪一点

呢？那会让你觉得想要被认同、想要控制或者想要安全吗？你能把这“想要”的冲动放下吗？你还喜欢有为的

哪一点呢？这会让你觉得想要被认同、想要控制或者想要安全吗？不管这想法激起了哪个“想要”，你能放下

吗？你还不喜欢有为的哪一点呢？这想法激起了你想要被认同、想要控制或者想要安全的三大欲望吗？你能把

它释放掉吗？再多释放一点呢？再多一点呢？重复做这释放，直到你再想不出有什么好处或坏处，然后继续。

现在，我们要问问自己“榨柠檬”的问题：想象自己永远都要有所为，停都停不下来。如果这想法激起了

一种紧抓不放的感觉、一种抗拒感，那么垂下头，允许让那能量上浮离开。释放更多，越多越好。想象自己永

远得有所为，停都停不下来，永远都要这样下去了。只要允许让那股能量上浮离开就好，把对此的抗拒感也要

一同放下。它不好也不坏，只不过是路过的现象。释放更多，越多越好。想象自己永远都要有所为，停都停不

下来。然后垂下头，允许让那能量上浮离开吧。把抗拒感、抵触感和紧抓感全都释放掉，允许它们穿过你离

开。释放更多，越多越好。持续释放，直到你对这个问题不会再感到紧抓不放。然后往下进行。

And now let's look at the aversion to doing something. What do you like about doing something? Does that bring up awanting of approval, a wanting of control or a wanting to be safe? Could you let go of either wanting approval, wantingcontrol or wanting to be safe? Now what don't you like about doing something? Does that bring up a wanting of approval,control or safety? And whatever it is, could you let go of either wanting approval, control or safety? Now what do youlike about something? Another one. Can you see that as wanting approval, wanting control or wanting to be safe? Andcould you let go of any or all of those wants? And what don't you like about doing something? Could you see this aswanting approval, wanting control or wanting to be safe? And could you let go of whatever got stirred up? And what'sone more "What do I like about doing something?" Does that bring up a wanting of approval, control or safety? Andcould you let any or all of those wants go? And what don't you like about doing something? Does that bring up a wantingof approval, a wanting of control or wanting of safety and security? And whichever want it brings up, could you now letit go? And more. And even more. Keep releasing until you have no more advantages or disadvantages. Then move on.

And now let's ask the "squeezing the lemon" question: Imagine always having to do something. You can't stop. If thatbrings up a clutching, a resistance, put your head down. Allow that energy to come up and allow it to leave. And more.And more. Imagine always having to do something. You can't stop, you're gonna have to do it forever. Allow that energyto come up and just let go of resisting it, and allow it to pass through. It's not good, it's not bad, it's just phenomenapassing through. And more. Imagine always having to do something. You can't stop. Put your head down, allow thatenergy to come up. Let go of rejecting, resisting, clutching. Just allow it to pass through. And more. And more. Keepreleasing until you have no more clutching from asking yourself this question. Then move on.

你能否放下自己对有为的所有嗔恨呢？对肯定答复这问题有所抗拒吗？垂下头，让那股能量上浮离开。你

能否放下自己对把事情搞清楚的所有嗔恨呢？感到自己胸腹之间的无用能量了吗？只要允许它浮到表面，穿过

你离开就好了。你能否放下自己对有为的所有嗔恨呢？释放更多，越多越好。持续释放，直到你能够给出一个

百分之百肯定的答复。

你也许想要写下你在练习过程中产生的一些见解。这些练习的目的就是帮助你区分自己的贪爱与嗔恨，帮

助你抛弃那些自动的反应，帮助你关于为什么我们会从自动化的角度去做事有一个更为深刻清晰的见解。

And could you let go of your entire aversion to doing something? Any resistance to saying yes? Put your head down,allow that energy to come up and allow it to just pass through. And could you let go of your entire aversion to doingsomething? Any energy there? Just allow it to come up and allow it to pass through. And could you let go of your entireaversion to doing something? And more. And even more. Keep releasing until you can say "yes" to this question 100%.

You might want to write down some insights that you have noticed when doing this exercise. The exercises are designedto help you discriminate on your attachments and aversions. They are designed to allow yourself to give up the automaticreactions and have a clear understanding of why we're doing things from an automatic standpoint of view.

仔细考虑：忧虑，思考，有为

（为什么我们会自动做这些事）

PONDER: WORRYING, THINKING, DOING SOMETHING(Why We Do It Automatically)

接下来我要告诉你就是为什么我建议你做“忧虑、思考、有为”的练习。因为这些练习能够帮助你唤起你

的潜意识，让你把不想要的东西释放掉。

忧虑的习惯折磨着我们所有人，但是我们又似乎经常在忧虑着。有一天，我又陷入忧虑了，于是我坐下来

然后做了一套贪爱嗔恨练习。“思考”一词在练习中多次出现，所以我又做了对“思考”的贪爱嗔恨练习。出

乎我意料的是，我发现自己是为了“忧虑”而“思考”，为了“思考”而“忧虑”，两者是密不可分的。我从

来没有在这种角度观察过自己的心理活动。然后“有为（直译“做某事”）”又频频出现，于是我又做了一套

针对“有为”的贪爱嗔恨练习。于是我发现了，每次我忧虑和思考的时候，就是我不得不做某事的时候。然后

我又意识到，我在用消极的东西来刺激自己去改变令人困扰或恐惧的现状。我决定，我再也不要用消极的东西

来激励自己了，于是我坐了下来，写下了下面的话，多年以来我都运用得很成功：

Here's why I suggest you do the "worrying, thinking, doing something" exercises. By doing these exercises, it allows youto call up the subconscious mind, look at it, and then release what you don't want.

The habit of worrying is something that plagues us all, but we seem to do it a lot. One day, when I was into worrying, Isat down and did an attachment to worrying and an aversion to worrying. The word "thinking" kept coming up in thereleasing exercise, so I sat down and did an attachment to thinking and an aversion to thinking. To my amazement, Inoticed that in order to "worry," I had to "think." In order to "think," I had to "worry." That "worrying" went hand inhand with "thinking." I never saw that in myself that way. Then the words "doing something" kept coming up, so I satdown and did an attachment to doing something and an aversion to doing something. I then discovered that every time Iwas worrying and thinking, I always HAD to do something. Then I noticed that I was motivating myself with negativityto do something about the disturbing or scary situation. I decided that I no longer wanted to motivate myself withnegativity, so I sat down and I wrote the following goal, which I have been using successfully for years:

“我允许自己在完全什么都不做（除了释放）的同时，毫不费力地得到一个美妙无比的丰盛人生。”

于是我发现了，我能够做到的最强有力的行为就是释放。一切都在为我发生着、进行着，而我甚至都不用

挪地方——“坐业”功不可没。我开始明白了，头脑究竟是如何运作的。试试看吧，你会喜欢的。

"I allow myself to do absolutely nothing (except release) and have a wonderful abundant life with ease."

I then discovered that the most powerful action I could take was releasing. Everything started to happen for me withoutme moving my muscles--the "butt" system started to work big time, and I started to know how the mind really worked.Try it. You'll like it.

第十八章 如何通过释放达成目标

CHAPTER EIGHTEENHOW TO ACHIEVE GOALS BY RELEASING

“如果你知道自己要去往何方，旅行会变得更容易一些。”——莱斯特·利文森

"If you know where you're going, it will make the journey easier." --Lester Levenson

莱斯特说，每个大脑运行的都是差不多数量的被限制的智力。一个人以为用多少智力能满足他自己的欲

望，就用多少。当他认识到他精神上的限制是自己强加给自己的，就会将其释放，然后他的智商能够提升到一

个无限的高度。就像莱斯特说的一样，“永远不要想着将来怎么怎么样，因为心智会把它永远限定在将来。你

现在就要去试着看它、品尝它、占有它，就像它已经是你的了一样。不要把它视为‘将来时’。”

这一章，我们要研究的是目标。知道如何运用目标、如何适当地设立目标好让它帮助你获得想要的任何东

西是非常重要的。如果你不知道要往哪里走，就永远到不了。设定目标会让你对自己在做什么以及如何实现你

为之努力的目标有一个清醒的认识。所以我们要练习在设定目标时候的措辞和表达。我们要教你如何去运用目

标、达成目标。

According to Lester, every mind uses the very same unlimited intelligence. Everyone uses it as much as he believes hecan use it to fulfill his desires. When he learns that his mental limitations are self-imposed, he lets go of them. Then hisintelligence (I.Q.) can be raised to the degree of no limitation. As Lester said, "Never think of things as coming in thefuture, as the mind will keep it in the future. See it, feel it, taste it, possess it as yours now. Do not see it in its 'willbe-ness.'"

In this chapter, we're going to work on goals. It's very important to understand how to use goals and frame them properlyto allow yourself to have everything you want in life. If you don't know where you're going, you can't get there. The useof goals will allow you to be clear about what you're doing and how to accomplish the goal you go for. So we're going topractice on how to phrase goals. We're going to show you how to use goals and how to accomplish them.

我想让你做的第一件事是花几分钟想想你真的很想达成的几个目标。我们在书里也举了几个例子，你可以

看一下，这样你会更清楚地知道自己要选哪几个目标。例如，可能有一个目标是“我让自己释放的时候自然而

轻松”，这是一个关于释放法的目标；可能还有一个目标是“我让自己每天都经历丰盛与财富”；可能还有一

个目标是“我让自己轻松地拥有丰盛的资金流动”或“我让自己的身材体重变得完美”。你可以挑选你想要集

中精力解决的任何一个目标，而且可以对它重复做这练习。所以花几分钟想出一个特别想解决的目标吧。

现在，请阅读下面的“起草目标宣言”，然后往下进行。

The first thing I would like you to do is to take a few minutes to think about some goals that you really would like toaccomplish. We have included some suggested goals in the book and you might look them over so that you might getclearer about which ones to work on. For example, one goal might be to "allow myself to release naturally with ease."This would be a goal on releasing. Another goal might be to "allow myself to experience my full abundance and wealthevery day." Also, you might consider: "allow myself to have an abundant cash flow with ease" or "allow myself to be theideal weight for my body." You can work on anyone goal you want to focus upon or take on as many as you'd like. Sotake a few minutes and begin to think about a goal.

Now, please read the "Wording a Goal statement" structure below and move on to the next step.

起草目标宣言

WORDING A GOAL STATEMENT

1、 用现在的时态，把它想象为已经完成了的事。如果把它描述成将来的事件就永远不能接触到它

了——它在将来啊。

2、 用积极正面的说法，不要包含任何消极负面的东西。你要说的是想要的东西，而非不想要的东

西。你的目标宣言应该能够反映出你想要达到的结果。因此，确保你的宣言里不包含你想摆脱的那些东西

。把这些东西也一同记在心上就意味着你也将一同创造它们。

3、 它应该让你感觉真切、现实而正确。换句话说，它应该让你感到“这是可能的”，让你觉得

“我能够拥有它”。

4、 把你自己包括进去，明确指出你跟这个目标的关系。

5、 要描述得精确而简明。在保证宣言完整地表达出你所想要的东西的同时，用的词越少越好。最

好就选择那些对于你有特殊意义的词。

6、 要描述得具体，但不要有限制。不要通过限制性的细节把结果限制住。要尽可能地保持开放，

这样的话结果还有可能在你原本所计划的基础上得到改善与提高。

7、 把它描述地有助于你释放。

8、 把“想要”一次剔除。

9、 要说目标或结果，而不是手段（你如何达成它）。这些行动的可能性最好还是写在你目标的事

项清单上。

10、 每条宣言只针对一个目标。不要试图在一份宣言里表达多个目标，这样会分散你的能量。

1. Phrase it in the NOW, as though it is already achieved. Phrasing it as a future event tends to keep it always out ofreach--in the future.2. Phrase the goal positively, without any negatives. Put in what you want, not what you don't want. Your goalstatement should reflect the end result that you want to achieve. Therefore, be sure you do not include in your statementthose things you want to get rid of. Keeping it in your mind tends to create it.3. It should feel real, realistic and right to you. In other words, it should feel "possible," with a sense of "I can have it."4. Include yourself in the statement in relationship to the goal.5. Be precise and concise. Use as few words as possible while being sure to make it a complete statement of what youwant. Choose the exact words that convey a specific meaning to you.6. Be specific, but not limiting. Don't limit the results by including limiting specifics. Leave things open as much aspossible to allow for results being upgraded from what you initially project.7.Word it to facilitate your letting go.8. Eliminate the word "want."9. State the goal or end result and not the means (how you're planning to get it). These action possibilities would moreappropriately go on your goal "to do" list.10. Focus on one goal per statement. Don't diffuse your energy by creating multiple goals in a goal statement.

现在我们要开始探讨一下你目标的措辞，你可以再回顾一下那几个步骤。首先，用现在的时态，把它想象

为已经完成了的事。如果把它描述成将来的事件就永远不能接触到它了——它在将来啊。

第二，用积极正面的说法，不要包含任何消极负面的东西。你要说的是想要的东西，而非不想要的东西。

例如，我不会说“我让自己摆脱所有的问题”，如果你想要去达成这个目标，就会把“问题”搁在心里，因此

就会一直保存着它们。你最好还是将其替换为“我让自己活得更轻松”或“我让自己的生活变得轻松容易毫不

费力”。

And now let's talk about wording your goal. Let's review the procedure again. First, phrase it in the now, as though it isalready achieved. Phrasing it in the future tends to keep it out of reach--always in the future.

Secondly, phrase the goal positively, without any negatives. Put in what you want, not what you don't want. For example,

I wouldn't put in "I allow myself to get rid of all my problems." If you worked on that goal, you'd be holding in mindproblems--therefore perpetuating them. You might word it to say, "I allow my life to be easier" instead, or "I allow mylife to be easy and effortless."

你的目标宣言应该能够反映出你想要达到的结果。因此，确保你的宣言里不包含你想摆脱的那些东西。把

这些东西也一同记在心上就意味着你也将一同创造它们。所以，你要记在心上的是你想要的，而不是不想要

的。这一点至关重要。

这个目标应该让你感到现实而正确。你应该因它而兴奋，就像“哈哈~这正是我想要的~”一样。它应该包含着可行性，包含着“我可以获得它”的那种感觉。不要把目标设定得太长，把什么都包括进去，就像“我让

自己拥有足够的钱，和一座漂亮的房子，和一个美丽的妻子，还要幸福快乐的生活下去，还要……”你知道

的，越短越好。把你自己和目标的关系也一同写进去，以“我让_________”的句式。宣言要精确而简洁，用词尽量少而精确。

Your goal should reflect the end result that you want to achieve. Therefore, be sure not to include your statement thosethings you want to get rid of. Keeping it in mind tends to create it. So, hold in mind what you want--not what you don'twant. It's very important.

The goal should be realistic and feel right to you. You should have a tingle, like "Yeah! This is what I want!" Thereshould be a sense of possibility, as in "I can have it!" Don't make it a long goal. Don't have it go on and on, such as "Iallow myself to have enough money to have a beautiful house and have a beautiful wife and be happy and ... " . Youknow. Just keep it short. Include yourself in the statement in relationship to the goal: "I allow myself to ___”. Make thestatement precise and concise. Use as few words as possible and try to be as exacting as possible.

要具体，但不要有限制。不要给结果制定条条框框。要尽可能地保持开放，这样的话结果还有可能在你原

本所计划的基础上得到改善与提高。例如，“让自己这周毫不费力地获得一百美元”，就不如“让自己毫不费

力地获得一百美元或者更多”。这样的话，你就不再给自己设限了。

要把你的目标措辞得有助于释放。把“想要”一次剔除出去。每一条宣言只针对一个目标。我们接下来要

更进一步，这里还有许多例子供你使用。你可以选择其中的一些，也可以每次只做一个。实现目标的最强有力

的方法就是对其做释放。在此过程中你可以借助下面的表格。

Be specific, but not limiting. Don't limit a result by including limitations. Leave things open as much as possible to allowresults to develop into something more than you initially projected. For example, "I allow myself to have one hundreddollars this week with ease." A better way of putting it might be, "I allow myself to have a hundred dollars or more withease." This way, you're not limiting yourself.

Word your goal to facilitate your letting go. Eliminate the word "want" in it. Focus on one goal per statement. Let's movefurther. There are again some samples for you to use. You can choose a number of them or do one at a time. Releasingon goals is a most powerful way of allowing yourself to have goals in life. Use the following charts to aid you in thisprocess.

目标宣言示例

SAMPLE GOAL STATEMENTS

工作/事业/财务方面Job/Career/Financial

我决定每天都要体验自己充足的丰盛与财富。

让自己每天都高效而成功地做好自己的工作。

让自己在工作日也毫不费力地释放。

让自己轻松地获得并享受人生中最棒的工作。

让自己轻松地找到并发展一个让自己的创造力和能力得到最大发挥的、有很丰厚的金钱回报的事业。

让自己轻松地拥有一个丰盛的____的现金流动。让自己这周之内单凭释放就得到____美元，或更多。

I decide to experience my full abundance and wealth every day.I allow myself to perform effectively and successfully at work.I allow myself to release with ease throughout my workday.I allow myself to easily have and enjoy the best job for me at this time inmy life.I allow myself to easily find and develop a career which will greatly utilizemy creative abilities (and/or skills) and provide abUlldant financial rewards.I allow myself to have an abundant cash flow of $___ with ease.I allow myself to have ___ dollars or more this week by releasing only.

人际关系/交流方面Relationship/Communication

让自己与___的关系变得令人愉快、有爱而且对双方都有所帮助。让自己能够与___轻松而有效地交流沟通。让自己与___的情况能够得到公正而互利的解决。让自己无论如何都爱与接受（或者宽恕）自己（或____）。让自己爱____。

I allow my relationship with ___ to be joyful, loving and supportive.I allow myself to easily and effectively communicate with ___.I allow my situation with ____ to be resolved with fairness and mutuality for all concerned.I allow myself to love and accept (or forgive) myself (or ___ ) no matter what.I allow myself to love ______.

节食方面

Diet

让自己轻松地达到并保持完美的身材体重。

让自己在享受美食的同时保持健康和苗条。

I allow myself to easily achieve and maintain my ideal body weight.I allow myself to enjoy eating foods that keep my body slender, healthy and fit.

一般健康方面

General Health

让自己轻松而自然地释放。

让自己睡得很好，而且在早晨_____点，精神饱满、焕然一新地醒来。毫不费力地让自己拥有最佳的健康与安乐。

让自己享受不抽烟的乐趣。

让自己带着爱支持成长过程中的_____，给他们自由。

让_____获得想要的任何东西。

I allow myself to release naturally and with ease.I allow myself to sleep well and awake refreshed, well-rested at __ a.m.I effortlessly allow myself to live at optimum health and well-being.I allow myself to enjoy being a nonsmoker.I allow myself to lovingly support ___ in their growth (and freedom).I allow ____ to have what they want for themselves.

请注意：在下面的表格的基础上创建你个人的目标宣言。只要做到让最终的措辞能够反映你独特的状况就

好。

Please note: Use the foregoing as a basis for creating your own individual goal statements. Simply adjust the finalwording to reflect your particular situation.

目标表格

Goal Chart我想要实现的目标

Goals I Would Like to Achieve

目标：___________________________________________________Goal: ____________________________________________________

我现在对自己的目标有什么感受？What is my NOW feeling about my goal?

放下吗？Let go?

感觉好点没？Feel good?

所以写下你的一个目标吧，尽量让它显得积极正面——不要把任何消极的东西写进去。

好，现在你头脑里有一个你想要达成的目标了，接下来就跟随我的引导吧。看看这个目标，它是否引发了

某种想法或感受——不管是什么，你能否把它看做是想要被认同、想要控制和想要安全妥当呢？不管是哪个

“想要”，你能把它放下吗？

So word a goal. Write it down. Make it as positive as possible--don't place negative in the goals.

Now have a goal in mind that you want to work on and just follow my words. Look at the goal, see if it brings up athought or feeling--whatever it is. And could you see that as either a wanting of approval, a wanting of control or awanting to be safe and secure? And whichever want it brings up, could you let go of it?

再看一下你的目标，看它唤起了怎样的想法或感受。不管是什么，请写下来。你能把它看做是想要被认

同、想要控制和想要安全妥当吗？你能把这些欲望都放下吗？再次看一下你的目标，看它唤起了怎样的想法。

这激起了你想要被认同、想要控制和想要安全的欲望吗？你能把这些欲望都放下吗？

再看一下你的目标，你觉得实现它看上去是更有可能了还是更不可能了？如果你真的坚持做释放了，就会

发现是更有可能了。在你看自己的目标的时候还产生了怎样的想法或感受呢？那让你觉得想要被认同、想要控

制或是想要安全吗？你能把这些“想要”都放下吗？再看一下你的目标。你还产生了怎样的想法呢？你能把它

们都视为想要被认同、想要控制和想要安全的欲望吗？你能把这些欲望都放下吗？

Now take a look at the goal again and see what thought or feeling it conjures up. Whichever it is, write it down. Couldyou see that as either wanting approval, control or safety? And could you let go of these wants? Take a look at the goalagain. See what thought it conjures up. Does that stir up a wanting of approval, control or safety? And could you let goof any or all of these wants?

Now look at the goal again. See if it's more possible or less possible to attain the goal. If you've been releasing, you'regoing to see and find that it's more possible. So what's the next thought or feeling that gets conjured up as you look at thegoal? Does that bring up a wanting of approval, control or safety? And could you let go of either wanting approval,control or safety? Take a look at the goal again. What's the next feeling or thought it conjures up? Could you see that aseither wanting approval, control or safety and security? And could you let go of wanting approval, control or safety andsecurity?

现在，再看看你的目标，它引发了你的某些想法或是感受吗？不管是什么，你能把它视为想要被认同、想

要控制和想要安全的欲望吗？你能把这些“想要”都放下吗？再次看看你的目标，看它在你脑海里引发了什

么，那是否等于想要被认同、想要控制和想要安全的感觉？不管是怎样的感觉被激起了，你能放下吗？

现在，你要持续对这个目标做释放，直到你感觉“我拥有它了，它现在就是我的了”。然后你继续重复以

上的过程，继续对此目标做释放，直到它掉到你大腿上——直到你真真切切地把它握在手里（不是认为你已经

拥有它了，而是真的把它握在手里了）。如果你真的保持对一个目标的释放，并且那个目标真的是你心之所

向，那么它很快就会到来的。

And now look at the goal again. Does it conjure up a thought or a feeling? And whichever feeling it conjures up, couldyou see that as either wanting approval, control or safety? And could you let go of either wanting approval, control orsafety? And now look at the goal again. See what it conjures up in your mind. Does that equate to a wanting of approval,control or safety? Whichever feeling gets stirred up, could you let it go?

Now you keep releasing on your goal until the feeling is "I have it. It's mine right now." And you keep following thesame procedure, you keep releasing on it until it falls into your lap--until you actually have it in your hand. (NowTHINKyou have it, actually HAVE it in your hand.) If you keep working on a goal and it's exactly what you really want, it willfall in your lap shortly.

如果你没能实现目标的话怎么办

What to do if you don't achieve the goal

如果你在同一个目标上释放了两个星期依然没有效果的话，我建议你对“完成这个目标”做贪爱嗔恨练

习。你也许会发现，其实在潜意识里，你没那么想要这个结果，这就是为什么它没有很快发生。但是如果你真

的决心要实现它的话，它也会到来的。莱斯特认为目标是非常非常重要的。我建议你每天都在一个小本上写下

自己的目标。我有时会同时进行四五个目标，我会每天都对它们做释放。然后，当我真的实现了目标时候就把

它圈出来，写上“我成功了”。这样的话当我之后翻到这页时就能看出我实现了什么，没实现什么。如果有哪

个目标我没有成功实现，我就坐下来做“我为什么会让这种事发生”的负责任练习，然后我就会明白过来了。

If you work on a goal for more than two weeks and it doesn't happen, I recommend that you do advantages anddisadvantages of having that goal. You might discover that subconsciously you don't really want it and that's why itdidn't fall in your lap. But if you're really, really intent on having it, it'll fall in your lap. Now, Lester felt that goals werevery, very important. I recommend that you get a little notebook with blank sheets in it and write your goals daily. I haveabout four or five of them going all the time and I release on them daily. Then, when I actually accomplish the goal, Icircle it and I write down "I did it," so that when I flip through the pages at a later date, I see which ones I've actuallyaccomplished and which I haven't. And if I haven't accomplished a goal, I sit down and do "Why have I created that tohappen?" I do the responsibility exercise so I see it very clearly!

我问自己说，“我为什么没有实现这个目标？”然后我试着去释放，或者对“完成这个目标”做好处坏处

的练习。然后我通过释放就能够明白自己正在做什么。

很多时候，我们向往某些东西，为之奋斗，但是又明白自己不可能成功，所以当我们受阻时我们会说，

“我就知道”。所以确保你这种目标做了视其深度与强度而定的贪爱嗔恨练习和好处坏处练习。然后对其做释

放，就能对它有更清楚的了解。我保证，随着你不断地释放，它会从天而降的。你一定要证明给自己看，不要

听我这么说就相信，要去证实给自己这是对的。也不要只做一次，要重复做。

I ask, "Why didn't I attain the goal?" and then I let it go or I do advantages and disadvantages on having the goal. Then Irelease on it so I get clear about what I'm doing.

Many times, we've gone toward something, striving for it and always knowing we weren't going to win. And then we getthere and we say, "I knew it." So make sure you do attachments and aversions, advantages and disadvantages on the goal,depending on how deep and strong it is. Then just release on it so you can get clear about it. I guarantee, as you keepreleasing, it will fall in your lap. You must prove it to yourself. Don't believe me. Check it out and prove it to yourself.And don't just do it once. Do it repeatedly.

关于目标，莱斯特说……

What Lester says about goals

“你必须让自己达到能够统治自己的世界的那种境界，因为如果你赢不了，如果你不是赢家，就会对成为

赢家产生抵触情绪。你一定要成为赢家，你一定要实现自己的目标，这样的话你才能唤起那种对成功和目标的

抵触情绪，然后摆脱它。对世界的嗔恨比贪爱要更加强壮和微妙，因此当你成为赢家、拿到金牌时，嗔恨会涌

现出来，所以你也需要成为赢家，哪怕只是为了把嗔恨这种垃圾情绪勾出来释放掉。”

问：你是说，你的嗔恨比贪爱要更强壮吗？

答：你的嗔恨比贪爱要更加强壮而微妙。你的贪爱是显而易见的——“我要这个、我要那个、我要钱、我

要……”所以它是很明显的。不过事实上，你不会刻意地去提起自己不想要的东西，这就催生了抗拒、压抑和

抵触。所以在你成为赢家的路上，目标是很关键的。

"You must get to the place where you master the world because if you're not winning, if you're not a winner, you haveanti-programming to being a winner. You must become a winner. You must achieve your goal so that you can bring upthe anti-winning--the anti-goal--and rid yourself of it. The aversions to the world are stronger and far more subtle thanthe attachments. So when you go to be a winner and you go for gold, up comes your aversions and you need to be awinner just to get the garbage up and out."

Q: Did you say that your aversions are stronger than your attachments?A: Your aversions are stronger and more subtle than your attachments. Your attachments are obvious--"I want this and Iwant that and I want money and I want things." So, the attachments are obvious. But the fact is, the things you don't want,you don't look at. And that develops resisting, suppression and resistance. So goals are very important on your way to

becoming a winner.

当你在制定目标时，“让”这个词是很重要的，因为它真的是一个很棒的词语，如果你在实践层面上去理

解它。当一个人要“让”某事发生时他需要做什么？就是让它自然而然地发生。我们许多人都有毫不费力地让

某事发生的体验。我们称之为“界”，一个当我们以无为的态度去允许某事发生时，一切事都只是完美地发生

的境界。然后我们又想要去修正、催促和控制了。可那是没有用的，其实只要让事情自己去发生就好了。

把“我让（让自己）”写进你所有的目标里。“让自己拥有丰盛的资金流动”、“让自己每时每刻都是有

爱的存在”、“让自己每时每刻都体验到爱”、“让自己以各种形式感受到丰盛”……等等。

It's very important to use the word "allow" when you're doing a goal because the word "allow" is a fabulous one if youcan catch on to the actual experiential part. What does someone have to do to "allow" something to happen? Just let ithappen. There's no wanting control there, no push, there's nothing. You just allow it to happen. Many of us haveexperienced ourselves allowing something to happen with ease. We call it a "zone," where everything just happensperfectly when we get out of the way and we allow it to happen. And then we try to fix it, push it and control it. It justdoesn't happen that way. Just allow it to happen.

Have the words "I allow" in all your goals. "I allow myself to have an abundant cash flow." "I allow myself to be aloving being at all times." "I allow myself to experience love at all times." "I allow myself to experience abundance inevery which way." And on and so forth.

你也许也会把“不费力（轻松）”写进去，如“我让事情轻轻松松地发生”。我们许多人都在竭尽全力，

在催促。通过用“不费力（轻松）”这样的词语，会让事情更容易发生。我们有时也会抗拒目标的达成，所以

我们来观察一下某些自己对于实现目标的抵触情绪。

回想一下你现在正致力于释放的目标。你对于实现这个目标有什么抗拒感吗？你能感受到那种抵触情绪或

是紧抓不放的感觉吗？你能把它们放下吗？你对这个结果还觉得抗拒吗？垂下头，感受胸腹之间是否又涌起了

一股无用能量、一种抵触感或紧抓感？现在，把这种抗拒放下吧。

你对实现这个目标还有什么抗拒感吗？垂下头，看你的感觉中心那里是否有一股无用能量。只要让它上浮

离开就好。记住，它是一种感觉，既不好也不坏，是一种路过的现象。

You might also put in the word "ease." "I allow things to happen easily (or, by definition, with 'ease')." Many of us areputting forth effort and pushing. By putting in the word "ease," it allows things to happen easily. We are also resistinggoals, so let's take a look at some of the resistance we have to achieving our goals.

Think of the goal you've been working on right now. What do you resist about doing this goal? Could you feel theresistance, the clutching? Could you let go of resistance, of clutching? And what do you resist about having this goal oraccomplishing it? Put your head down and see if it brings up an unwanted energy in your stomach or your chest, aclutching or resistance. Now, just let go of resisting.

And what else do you resist about having this goal? Put your head down. See if there's an unwanted energy in yourfeeling center. Just allow it to pass through. Remember it's just a feeling. It's not good, it's not bad. It's just energypassing through.

你对于实现目标失败的结果觉得抵触吗？垂下头，看那里是否有种抗拒感、能量、紧抓感？就让它自行离

开吧。你对于没能实现目标或是没有做好应该做的事还感到抵触吗？就让那股能量上浮离开吧。你对于实现目

标要做的努力有所抵触吗？你对于让这件事发生有所抵触吗？你能把这一切的抵触或是紧抓不放都释放掉吗？

不要再自以为是了，让事情自己去发生，不要再按你所想地插手了。

有一个撤销想法的好办法。你曾经在某人面前苦口婆心，费尽唇舌吧？但是有时你的大脑会突然告诉你

说，没用的，他们是不会明白的，他们是不会给你的。那就请你马上对自己说，我能够把这种自以为是的情结

放下、让事情自己去发生而不是按我所想的发生吗？然后就放下。发生在你生活里的即是你所想的。如果消极

想法出现了，就马上通过与自己对话撤销它吧！问自己，我能够把这种自以为是的情结放下、让事情自己去发

生而不是按我所想的发生吗？你会惊讶于接下来发生的事的。情况与结果都会改变。试试吧。你会喜欢的。

And what do you resist about NOT having your goal? Put your head down. See if there's any resistance, any energy, anyclutching and just allow it to pass through. And what's another thing you resist about NOT having this goal or not doingwhat you need to do? Just allow that energy to come up and just allow it to pass through. And what's something youresist about doing? Or something you resist about allowing it to happen? And could you let go of resisting? Could you letgo of clutching? Let go of being so smart and allow it to be other than what you think it is.

That's an excellent way to neutralize a thought. Sometimes you might be standing right in front of somebody, askingthem for something. Immediately your mind says, They're not going to know or they're not going to give it to me.Immediately say to yourself, Could I let go of being so smart and allow it to be other than what I think it is? And just letit go. What happens in life is whatever you think. If it's a negative thought, just immediately neutralize it by saying toyourself, Could I let go of being so smart and allow it to be other than what I think it is? You'll be amazed at whathappens. The situation and the result will change. Try it. You'll like it.

第十九章 显化

CHAPTER NINETEENDEMONSTRATION

“欲望是人自然而固有的平和与喜悦的干扰。欲望让人受困于不停地去试图满足它，从而使人不能专注于自己

永恒的、自然的、固有的幸福。简而言之，欲望是幸福最大的敌人，是痛苦之源。“——莱斯特·利文森

“Desire is a disturbance of one's natural, inherent peace and joy. Desires keep one involved in trying to satiate thedesires, consequently detracting one from his constant, natural, inherent happiness.

In short, desire is the enemy of happiness and the source of misery."--Lester Levenson

关于显化，莱斯特说……

LESTER LEVENSON ON DEMONSTRATION

我们现在要听听莱斯特关于显化是怎么说的，以下文字出自他的“意志力”录音。

“不管我们有没有意识到，每个人都一直在控制着事件的发生。人就是显化者，不管他自己想不想做。不

想每时每刻都做创造者？那是不可能的。每个人每一天都在进行创造。我们自己意识不到是因为我们不去看。

事实上我们的每一条想法都会在物质世界里变成现实。不想让想法实现是不大可能的，除非我们将它逆转。如

果我们在出现一条想法的同时再想一些与之相反、力量对等的东西，我们就能够撤销它。不过任何没有被逆转

或撤销的想法都会变成现实，就算不是立刻现在马上，也会在不久的将来发生。所以显化这件事就是我们一直

竭尽全力地想要做我们一直在做的事，但是不知道自己已经在做了。我们需要做的就是有意识地去指引它——

我们将这种行为称为显化。

We're now going to take a look at what Lester has to say on demonstration, in the following transcript from his"Willpower" tape:

"Whether we are aware of it or not, everyone is controlling matter all the time. Whether one wants to be a demonstratoror not, he is. It is impossible to not be a creator all the time. Everyone is creating every day. We're not aware of itbecause we just don't look at it. Every thought, every single thought materializes in the physical world. It's impossible tohave a thought that will not materialize, except when we reverse it. If we say the opposite right after we have a thoughtof equal strength, we just neutralize it. But any thought not reversed or neutralized will materialize in the future, if notimmediately. So this thing of demonstration that we're all trying so hard to do we're doing all the time, unaware of thefact that we are doing it. All we need to do is consciously direct it--and that we call demonstration.

每个人生活中的一切都是一种显化。你体验不到，因为你之前都没有往这个方向想过。想知道你想法的总

和是什么吗？它是由你周围的东西和你自己拥有的东西所决定的，也就是你的显化。如果你喜欢，就可以留下

它。如果你不开始在某些想法占主导发挥作用之前着手改变它，使之集中指向你想要的方向，它们会变成现实

的，不管是怎样的想法。当你开始有意识地去显化时，哪怕只是比较微小的事物，你就会认识到它们微小的唯

一原因是你不敢往大里想。

不过，适用于一美分的原则同样也会适用于十亿美元。是头脑决定了规模。能够显化一美元的人就能显化

一百万美元。试着去注意你显化一美元的方法，下次在后面添六个零。把眼光放在一百万美元而不是一美元

上。

Everything that everyone has in life is a demonstration. It could not come into your experience had you not had a thoughtof it sometime prior. If you want to know what your sum total thinkingness is, it's exactly determined by what's around

you, what you have. That is your demonstration. If you like it, you may hold it. If you don't start changing your thinking,concentrate it in the direction that you really want until those thoughts become predominant--and whatever thosethoughts are will materialize in the world. And when you begin to demonstrate consciously--small things--you may thenrealize that the only reason why they're small is because you don't dare to think big.

But the exact same rule or principle applies to demonstrating a penny that applies to demonstrating a billion dollars. Themind sets the size. Anyone who can demonstrate a dollar can demonstrate a million dollars. Become aware of the wayyou're demonstrating the one-dollar bill, and put six zeroes after it next time. Take on the consciousness of the million,rather than the one-dollar bill.

这与我常常说的精神与物质之间没有区别有关。当你能把一切看穿时就会明白，物质存在不过是我们头脑

的投射，投射在我们称之为宇宙、世界的地方和许多肉体上。当我们明白了一切不过是我们自己头脑的投射、

一幅我们自己创造的图景后，我们就能很容易地改变它们，立刻改变它们。

再重复一次，我们每个人在思考的时候都在进行显化与创造。你没有别的选择，只要你有头脑、会思考，

你就是个创造者。要超越自己的创造物，就得超越自己的头脑。在头脑心智之上是一个全知全能的领域，在那

里我们不需要创造。那是一个比创造更高端的境界，即实然和存在，也称为开悟、存在、觉知。那就是头脑之

后、创造之上的东西。头脑认为想象创造之上的样子是很难的，因为它与创造和创造的行为紧密相连，它就是

创造整个宇宙和宇宙里发生的所有事的工具。

This relates to what I have been saying that there's no difference between the spiritual and the material when you see it,the material being just an outprojecting of our minds into what we call the universe, the world and many bodies. Andwhen we see that it is just an out-projecting of our mind, that it's just a picture out there we have created, we can veryeasily change it. Instantly.

So to repeat: Everyone is demonstrating and creating during every moment that he or she is thinking. You have nochoice. You are a creator so long as you have a mind and think. To get beyond creation, we must go beyond the mind-and just beyond the mind is the realm of all Knowingness, where there is no need for creation. There's a higher state thancreation: It's a state of is-ness, of being-ness, sometimes called Awareness, Beingness, Consciousness. That's just behindthe mind. That's beyond creation. The mind finds it very difficult to imagine what it's like beyond creation because it isinvolved primarily in creation-in the act of creating. It's the creating instrument of the universe and everything thathappens in the world, in the universe.

用头脑（实际上只是个创造的工具）来想象创造之上的样子是不可能的。头脑永远不知道平和安宁，因为

那只能在头脑之上被找到，我们无限存在的本质也是，创造之上的境界也一样。最后的阶段是超越创造。终极

的阶段是稳定不变。在创造的过程中，事情总是在改变。因此我们在创造中是看不到终极的真相的。所以，为

了显化出自己想要的东西，我们必须要认识到我们要做的是只想自己想要的东西，这样的话我们才能获得它们

（而且不会附赠那些自己不想要的东西），如果我们真的这样做了。

只去想自己想要的东西，你将会获得它，因为头脑是有创造性的。这方法既美好又容易，不是吗？同样

的，你也得为自己创造出来的不喜欢的东西负责，就说“噢！看我都做了些什么啊！“因为当你意识到你在创

造你不喜欢的东西时，你仍处于一个创造者的位置。如果你不喜欢你创造出来的东西，就得去逆转它，然后你

会喜欢上它的。”

If you take this thing called mind, which is only a creator, and try to imagine what it is like beyond creation, it'simpossible. The mind will never know peace (quiet) because you have to go just above the mind to know peace (quiet) toknow the Infinite Being that we are--to know what it's like beyond creation. The final state is beyond creation. Theultimate State is the changeless state. In creation, everything is constantly changing. Therefore, in creation, the UltimateTruth is not there. So to demonstrate what one wants, one needs to become aware of the fact that all we need to do is tothink only of the things we want, and that is all that we would get, if we would do just that.

Only think of the things you want, and that's what you'll be getting all the time, because the mind is only creative. Niceand easy, isn't it? Also, take credit for all the things you create that you don't like. Just say, "Oh, look what I did,"because when you become aware that you've created things you don't like, you're still in a position of creator. If youdon't like it, all you have to do is turn it upside down and you'll like it."

我正在自己的人生里显化什么？

WHAT AM I DEMONSTRATING IN MY LIFE?_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

如果想到你生活中正在做的事或者发生在你身上的事，让你觉得胸腹之间有一种紧抓不放的感觉或抗拒

感，就把它释放掉，坚持释放直到没有剩余。

你正在自己的人生里显化什么呢？想一件你正在展现的事，把它在你感觉中心激起的能量释放掉，允许它

上浮离开。特别是当你显化的是消极负面的东西的时候。回想一件，允许那能量上浮离开，而不是一直打压

它、紧抓它不放。如果你不把消极的东西释放掉，就会把它收藏起来。其实，只要允许它浮上表面自行离开就

好了。垂下头，切断头脑与感觉中心的练习，把你神奇的小管子插到那股无用能量里去，然后让它上行离开。

它不好也不坏，只不过是路过的现象。你还在生活里显化着什么消极的东西呢？垂下头，注意它是否激起了一

股无用能量、一种紧抓感或是抗拒感？只要让它上浮离开就好了，它本身也是想要离开的，所以就允许它穿过

你离开吧。

If what you are doing in life or what is happening to you brings up a clutching or resistance in your stomach or chest,keep releasing the energy until it is completely released.

What are you demonstrating in your life? Think of one thing you're demonstrating in your life. And just let go of thatenergy in your feeling center. Allow it to come up and allow it to pass through, especially if you're demonstrating somenegative things in your life. Think of one. Allow that energy to come up instead of pushing it down and clutching. Ifyou're not releasing on the negativity, you're just collecting it. Welcome it up. Allow it to be there and just allow it topass through. Put your head down. Disconnect your head and just put the tube into the energy and allow that energy tocome up and out. It's not good, it's not bad--it's just phenomenon passing through. And what's something else you'redemonstrating in a negative way in your life? Put your head down and notice if it brings up an unwanted energy, aclutching, a resistance, and just allow that energy to come up. It wants to leave, so just allow it to pass through.

你还在生活里显化什么消极的东西呢？想起你生活中发生的种种事是否会让你产生一些紧抓感或抗拒感。

只要让它浮上表面，穿过你离开就好。再说明一次，它不好也不坏，只不过是路过的现象，释放更多，越多越

好。你还在自己的生活里显化什么消极的东西呢？不管这激起了你怎样的能量，就让它穿过你离开吧，如果是

紧抓感或抗拒感，也让它离开好吗？释放更多，越多越好。你还在生活里显化着什么消极的东西呢？你是否又

产生了紧抓感或是抗拒感——一种想要改变的欲望。就让它上浮离开吧。释放更多，越多越好。莱斯特说，如

果你不喜欢你正在自己生活中显化的东西，就逆转它（释放它）吧，事情会有所改变的。那就是你通过释放能

够做到的事。我们只是去感受那股能量，释放它，让它离开。

再想出另一件你在生活中显化的事。也许你和某人吵架了，也许你有了什么问题，也许你和某人闹别扭

了，也许你钱不够花了，也许你生病了。所有这些都是显化，所以挑一件，看它是否让你觉得有紧抓感或抗拒

感。只要让那能量自行离开就好了。再次说明，它不好也不坏，只不过是个路过的现象。

And what's something else you're demonstrating in your life? See if just thinking about what is happening in your liferesults in a clutching or resistance. Just allow it to come up and allow that energy to pass through. Again, it's not good,it's not bad--it's just phenomenon coming up. And more. And more. And what's something else you're demonstrating in

your life? Whatever energy it brings up, just allow it to pass through. If it's clutching or resistance, just allow it to passthrough. And more. And even more. And what's something else you're demonstrating in your life? See if there's anyclutching or resistance--a wanting to change it. And just allow it to come up and pass through. And more. And evenmore. Lester says if you don't like what you're demonstrating in life, turn it upside down (release it) and what you'redemonstrating in life will turn around and change. That's what we're doing by releasing. We're just feeling the energy,letting it go and allowing it to leave.

Now think of something else you're demonstrating in your life. Maybe you have a hassle with somebody. Maybe youhave a problem or argument. Maybe you're not getting along with someone. Maybe you're not having enough money.Maybe you're not in good health. All of those are demonstrations, so think of one and see if it brings up a clutching orresistance. Just allow that energy to pass through. Again, it's not bad, it's not good, it's just phenomenon passing through.

你还在生活中显化着什么呢？看这勾起了你怎样的能量？垂下头，允许那股能量穿过你离开吧，放吧，放

吧，越多越好。

你也可以睁着眼睛做释放，也不一定必须垂下头，不过你要确保切断头脑与感觉中心的联系，或者你可以

把手覆在感觉中心上，也就是你的胸腹之间来提醒你切断联系。当你释放某些非常顽固的东西时，垂下头，想

象把你神奇的小管子插到那股能量里是个不错的方法。总之，只要让那能量上浮离开就好了。

所以，你还在你的生活里显化着什么呢？让它浮上表面、穿过你离开吧。看你是否又紧抓着不放了。如果

你不再放不开的话，就能看到一切是多么完美了。没有什么是需要改变的。

And what's something else you're demonstrating in your life? See what energy that brings up. Put your head down andallow the energy to pass through. And more. And even more.

You can release with your eyes open and you don't have to have your head down after a while, but make sure youdisconnect your head. Be sure you can put your hand on your stomach or chest area, whichever is your feeling center.This is just to remind you to disconnect your head. If things become severely difficult, it's probably a good idea to putyour head down and put the tube into the energy. Then just allow it to pass through.

So what else are you demonstrating in your life? Allow it to come up and just allow it to pass through. See if you'reclutching. If you're not clutching, you'll notice everything is perfect--everything is OK. There's no need to changeanything.

我对于人际关系有什么觉知？

WHAT IS MY CONSCIOUSNESS ABOUT RELATIONSHIPS?____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

如果你正在做的事或正在发生在你身上的事在你胸腹之间激发了一种紧抓感或抗拒感，就保持释放那股能

量，直到没有残余。

If what you are doing in life or what is happening to you brings up a clutching or resistance in your stomach or chest,keep releasing the energy until it is completely released.

人际关系的显化

RELA TlONSHIP DEMONSTRATIONS

好，我们来看看人际关系吧，你对人际关系有什么担忧的吗？你在人际关系的形式上有没有显化什么？检

查一下，看这是否又激发了你的某种抗拒感、紧抓感或想要改变的欲望，然后让那能量上浮离开吧。

你对人际关系还有什么担忧和显化的吗？只要允许那股能量上浮离开就好了。你对人际关系还有什么想法

意识呢？看看你都在显化些什么吧，你是否对此感到紧抓不放或是抗拒抵触？就让那能量上浮离开吧。它自己

也是想要离开的，所以，放它走吧。

So let's look at relationships. What are some of your concerns about relationships? What are you demonstrating in theform of relationships? Take a look. See if that brings up a resistance, a clutching or a wanting to change it; and just allowthat energy to come up and pass through.

And what's another concern, another demonstration in relationships? Just allow that energy to come up and allow it topass through. And what else is your consciousness about relationships? See what you're demonstrating. See if there's anyclutching or resisting. Just allow that energy to come up and just allow it to pass through. It really wants to leave. Justallow it to pass through.

我关于事业的觉知是什么？

WHAT IS MY CONSCIOUSNESS ABOUT BUSINESS?_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

如果你正在做的事或正在发生在你身上的事在你胸腹之间激发了一种紧抓感或抗拒感，就保持释放那股能

量，直到没有残余。

If what you are doing in life or what is happening to you brings up a clutching or resistance in your stomach or chest,keep releasing the energy until it is completely released.

显化与事业

DEMONSTRATION AND BUSINESS

现在我们来观察一下你关于事业的觉知。你关于事业的觉知是什么？你在事业方面显化着什么？你不喜欢

自己的工作吗？你没有一个好的老板或伙伴吗？不喜欢自己的报酬吗？检查一下吧。注意当你思考这些事时是

否又在紧抓不放或是抗拒了。垂下头，让那能量上浮并消亡吧。

再看看你在事业方面显化着什么吧。也许你不喜欢工作但又生活所迫。注意你是否觉得放不开，想要改变

现状，你觉得抗拒和抵触吗？就让那能量浮上表面离开吧。

And now let's look at your consciousness about business. What is your consciousness about business? What are youdemonstrating in business? You don't like your job? You don't have a good boss or partner? You don't like how muchmoney you're making? Take a look. Notice if you're clutching when you think of those things, a resisting. Put your headdown. Allow that energy to come up and just allow it to erase and dissolve.

And take a look about something else you're demonstrating in business. Maybe you just don't like working but feel youhave to in order to make a living. Notice if you're clutching, you want to change it. Is there a resistance? Just allow thatenergy to come up and just allow it to pass through.

继续重复这些练习，直到你对于自己在生活中显化出的东西不再困扰。

Keep working on these questions until you're no longer bothered about what you demonstrating in your life.

第二十章 自尊自傲——它是如何阻挡我们获得丰盛的

CHAPTER TWENTYPRIDE--HOW IT STOPS US FROM HAVING ABUNDANCE

“如果你能有那么一瞬间停止思考，就能发现自己的本相是什么。”——莱斯特•利文森

"If you could stop thinking for one moment, you would discover what you are."--Lester Levenson

这一章里，我们将要探索的是自尊自傲。我们将要从情绪表格里的“自尊自傲”讲到“无畏”。自尊自

傲，如果你回顾一下情绪表格与行动量表，就会发现它是非常强大的。“我不能，我做不到”隐藏在“我不

要”的外壳下。人们处于自尊自傲状态下时总会说“不，我不要……”然而，我们问的又不是你“要不要”，

我们问的是你“能不能”。然后他们又会说“我不想啊”。是的，但是你能做吗？他们总是用“不，我不想

做”来回答这个问题。

所以，自尊自傲就是隐瞒。我们把东西藏在自尊自傲里，那是一个充斥着强烈的排斥的地方。自尊自傲就

是所有的排斥产生的地方，包括我们对丰盛的排斥。所以我们要去探索自尊自傲，去感受它。这样的话我们就

能够把它释放，跨过它向无畏与接纳前进。

In this chapter, we're going to explore pride. We're going to move right up the Chart of Emotions from pride tocourageousness. Pride, if you look at the Chart of Emotions and the Scale of Action, is a real strong "I can't” I It'shidden by "I won't” People in pride often say, "I won't do it” I However, we didn't ask you if you won't do it. Weasked, "Can you do it?” I They say, "I don't want to.” Yeah, but CAN you do it? To that, they say, "I don't want to.”

So pride is a HIDE. We hide things in pride and it's a very, very strong rejecting place. Pride is where all rejectionhappens, including our rejection of abundance. And so we're going to explore pride and allow ourselves to feel it. Thatway, we can let it go so we can move through it, progressing to courageousness and acceptance.

当我们处于自尊自傲中时，会觉得自己比其他任何人都好——别人都没有价值，他们都要瞩目于自己、看

到自己有多伟大多优秀。但是当我们上升到无畏的阶段后，我们就会觉得说，“我很好，你也很好，大家一起

向前进。”竞争会不复存在。而竞争的停止就意味着我们为了超过别人而产生的种种冲突与斗争也会消失。我

们处于自尊自傲中的时候会非常排斥的，我们需要去对自尊自傲进行探索和释放，摆脱它。这样的话我们才能

在情绪表格里前进，进入无畏、接纳和平和的状态。

所以我们来从行动量表里观察一下自尊自傲吧。莱斯特对自尊自傲的定义是：一种想要保持现状，不希望

改变也不想前进的愿望。因此，这种愿望也会让我们在别人将要超过我们时千方百计地去阻挠。这是一种竞

争——“我必须比别人更好。如果你想超过我，我就把你推下去。”

In pride, we have a feeling we are better than anyone else--that nobody else counts and everybody has to look at us andsee how wonderful we are. When we make the jump to courageousness, we feel like saying, "I'm terrific, you're terrific;we'll all move together.” There's no contest. The contest stops and so does the conflict and fight to better than the nextperson. We are very rejecting in pride and we need to explore that and release it, dumping it all so we can move up theChart of Emotions toward courageousness, acceptance and peace.

So let's read pride from the Scale of Action. Lester's definition of pride: "Pride is the wish to maintain the status quo,unwilling to change or move. Therefore, the wish to stop others from movement as they might pass us up.” It's acontest—“I have to be better than everybody. If you try to move past me, I'm going to push you down.”

无畏——那看上去像什么

COURAGEOUSNESS--WHAT THAT LOOKS LIKE

无畏就是一种行动起来，不害怕也不犹豫地去做事、去改正错误、去改变需要改变的任何事的意愿，也是

一种勇于放下，继续往前走的意愿。

问问自己以下的引导释放的问题：“你愿意把它放下吗？你能够把它放下吗？那你想什么时候把它放下

呢？”这些问题关乎勇气，但是和自尊自傲无关。你愿意把它放下吗？你能够把它放下吗？你想什么时候把它

放下呢？这些问题会把你向无畏的状态推进，把你的力量还给你。你会意识到一切的阻挠不过是你的感觉，这

就意味着你可以把它们放下，只要你想、只要你选择这么做。持续做这练习会让你离接纳与平和更近一步。因

此，你会向着自己波澜不惊的本相前进。

Courageousness is the willingness to move out without fear or hesitation-to do, to correct, to change--whatever is needed.It's the willingness to let go and move on.

Ask the releasing questions of: "Would you let it go? Could you let it go? When? ” These are courageous questions.They're not prideful questions, they're courageous ones. Would you let it go? Could you let it go? When? The questionsmove you up to courageousness, giving you back your power. You recognize it's your feelings. Since they're yourfeelings, you can let them go if you choose to Doing this continuously moves you closer to acceptance and peace.Therefore, you move toward the imperturbable person you are.

你在情绪表格上前进地越多，就会变得越来越平静、越来越强大、越来越能干、越来越积极。随着我们将

那些限制性的感受都释放掉，我们会在表格上前进的。我们会一直释放相关的能量、允许它们上浮离开。你可

以花几分钟去回顾一下情绪表格。看看自己当初是从哪个阶段开始的，现在又到了哪个阶段。

注意到你真的进步了。多数人会在不同的阶段之间窜来窜去，然而我们都会有一个基准、一个我们一般情

况下的状态。你会注意到你释放了越多限制性情绪，就在表格上上升地越快。

The more you move up on the chart (if you haven't noticed), the quieter you get, the more powerful you get, the morecapable you are, the more positive you are. As we've been letting go of these limiting feelings, we are moving up thechart. We've been letting go of this energy and allowing it to pass through. You might take a few minutes and turn to theChart of Emotions. Check to see where on the chart you were when you started to do the work in this book. Where areyou right now on the Chart of Emotions?

Notice that you moved up. Most of us bounce around from different places on the Chart of Emotions, but we all have ahome base we can generally hang out in. You will notice that the more you have been releasing these limitations calledfeelings, the more you've moved up the chart.

现在我们要更加深入地观察一下自尊自傲。第八章对自尊自傲有过描述，不过我们还是来看一下吧。

当处于自尊自傲状态时，我们会感觉：超出一切、冷淡、自负、比……好、洋洋自得、自以为是、居高临

下、倨傲、无动于衷、不屑、傲慢、自命不凡、冷酷、冷漠、挑剔、伪善、自以为公正、强硬、自鸣得意、特

殊、出众、不妥协、冷酷无情、爱慕虚荣。

Now we're going to take a look at pride in a more in-depth way. In Chapter Eight, there's a description of pride. Let'slook at pride again.

The way you feel in pride is: above it all, aloof, arrogant, better than, complacent, conceited, condescending,contemptuous, cool, disdain, haughty, holier-than-thou, icy, irreverent, judgmental, pious, righteous, rigid, smug, special,superior, uncompromising, unfeeling, vain.

当你处于自尊自傲状态时会这样想：

放肆！你怎么敢……！

我早就知道了。

我什么都知道。

是是是，我知道。

我才不和那种人合作呢。

我表面上表示同意，但我背地里会按自己的方式做的。

我比他们别人都强。

我比你强。

我比你们所有人的位置都好。

我不喜欢他们。

我是唯一一个能够做好这件事的人。

我是唯一一个能够完成这件事的人。

我就是救世主。

我是大英雄。

我忙着做更重要的事呢，没工夫搭理你。

都是你的错。

我可能做也可能不做……，没准儿吧。

我的方法是唯一的方法。

他们知道什么呀！

你这是犯什么毛病！

他们以为自己是谁呀！

你以为自己是谁呀！

为什么每个人都这么没用呢？

你不属于我们（你不合适？）。

你需要我来搞定这件事。

And the way you think when you're in pride includes:How dare you?I knew that.I know everything.I know.I won't associate with THOSE kind of people.I'll look like I'm agreeing and I'll do it my way.I'm better than all of them.I'm better than you.I'm in a better place than all of you.I'm not like them.I'm the only one who can do it right.I'm the only one who can get it done.I'm the savior.I'm the hero.I'm too busy with important matters to have time for you.It's your fault.Maybe I'll do it and maybe I won't.My way is the only way.What do they know?What's wrong with you?

Who do they think they are?Who do you think you are?Why is everyone so incompetent?You don't belong.You need me to get it done.

当你处于自尊自傲的状态时，你会表现得：冷淡、固执己见、责怪别人、喜欢自夸、无聊、自我封闭、洋

洋自得、自高自大、游离在外、不尊敬别人、疏离、傲慢专断、自我本位、故作谦卑、沾沾自喜、虚伪、冷

漠、万事通、心胸狭隘、认为自己永远没错、武断、屈尊俯就、浮夸、贬低别人、疏远、蓄意破坏、道貌岸

然、自私自利、自我为中心、妄自尊大、势利眼、被宠坏、禁欲主义、固执、高傲、说别人坏话、不愿宽恕、

排外不接纳、不可理喻、刚直不屈、孤僻。

回想一个你生活中的自尊自傲比较强烈的人，看你对他为人处事的方式是否有排斥感、抗拒感、或是紧抓

不放的感觉。就让那能量上浮离开吧。再回想一个你自己处于自尊自傲状态的时刻——你真的、真的认为自己

比谁都强的时刻——而你因此而陶醉。看你是否同时也产生了任何抗拒感、排斥感、或是紧抓感。就让那能量

上浮离开吧。

The way you act when being prideful is: aloof, arrogant, bigoted, blaming others, boastful, bored, closed, complacent,conceited, detached, disrespectful, distant, dogmatic, egotistical, false humility, gloating, hypocritical, indifferent, know-it-all, narrow-minded, never wrong, opinionated, patronizing, pompous, putting others down, remote, sabotaged,sanctimonious, self-absorbed, self-centered, self-important, snobbish, spoiled, stoic, stubborn, stuck up, talking againstothers, unforgiving, impenetrable, unreadable, unyielding, withdrawn.

Take a look at somebody you know in your life that's in pride a lot and see if you're rejecting, resisting or clutching inreaction to how they act. And just allow that energy to come up and allow it to pass through. And think about a timewhen you acted in pride--when you really, really thought you were the cat's meow--and you got smashed for it. See ifthere's any resistance, any rejection, any clutching. Just allow that energy to come up and allow it to pass through.

释放掉自尊自傲让我们走向 CAPLETTING GO OF PRIDE ALLOWS US TO MOVE UP TO CAP

人必须要学会与任何能量和平共处，学会正确处理它们。因此，我们得去体验它们，然后把它们从路上推

走，好让丰盛之流不息。现在，当我们不爽某个处于自尊自傲状态的人时，你知道发生什么事了吗？我们其实

也陷入了自尊自傲，只是我们还没有意识到而已。我们在评判和指责别人，我们认为他们是错的并且排斥他

们。我们最后觉得自己被拒绝了。但是如果你自己不曾拒绝过别人的话，是不可能感受到被拒绝的。回想一下

是不是这样。如果你没有紧抓不放或是抗拒排斥的话，也不可能感受到被拒绝。下次如果你又感到被拒绝了，

就垂下头，寻找你胸腹之间的无用能量，让它上浮离开吧。

One must be OK with any energy. Therefore, we need to move through the energy and push through it, allowing the flowof abundance to continue. Now, when we don't like somebody in pride, guess what? We're in pride and we don't reallyknow it. We're judging them. We're making them wrong and we're actually rejecting them. We end up feeling rejected,BUT IT'S NOT POSSIBLE TO FEEL REJECTED IF YOU AREN'T THE REJECTOR. Just take a check and see. It'snot possible to feel rejected if you aren't clutching or resisting. Next time you feel rejected, put your head down, notice ifthere's an unwanted energy in your stomach or chest. Allow it to come up and allow it to pass through.

讲点道理，不要再当自己是受害者了

MOVING FROM A VICTIM PLACE TO A CAUSAL PLACE

回想最近的一次你感到被拒绝被排斥的经历。垂下头，看你胸腹之间是否盘旋着一股无用能量，就让它浮

上表面、自行离开吧。回想最近的一次你拒绝和排斥某人的经历，你评判某人、打击某人。那是自尊自傲的表

现吗？请垂下头去感受那里是否又有一股无用能量。你能让它上浮离开吗？再回想某个沉浸在自尊自傲里的

人，他们的一举一动、所作所为，这在你感觉中心引起了任何抗拒感吗？检查一下你的感觉中心，你是不是又

在排斥了？是不是又在抗拒了？你能让那股能量上浮离开吗？

回想最近的一次你被戏弄或戏弄别人的经历，那是自尊自傲的表现吗？这看上去可能只是玩笑，但其背后

依然有着负面能量。检查一下，就让那能量上浮离开吧，把对它的抗拒感也一同释放。它让你想要吸引别人的

注意、想要在别人面前表现自己……你看不到吗？感觉不到吗？感受那种自尊自傲吧！让它浮上表面、穿过你

离开。

Think about the last time you felt rejected. Put your head down and see if you have an unwanted energy in your stomachor chest area. Just allow it to come up and allow it to pass through. Think about the last time you rejected someone. Youjudged them, you put them down. Could that be pride? Could you put your head down and notice there's an unwantedenergy there? Could you allow it to come up and pass through? And think about somebody who's really in pride. See ifthat brings up any resistance in your feeling center—somebody acting like that, walking around like that. See if you'rerejecting, resisting them inside your feeling center. Could you allow your energy to come up and just allow it to passthrough?

Think about the last time somebody was teasing you or you were teasing them. Could that be pride? It looks playful, butstill there's a lot of negative energy there. Take a check. Just allow that energy to come up. Let go of resisting it. It'swanting to get the other person, wanting to show the other person. Can't you see it? Can't you feel it? Feel that pride.Allow it to come up and allow it to pass through.

无畏

COURAGEOUSNESS

让我们再观察一下无畏吧。它不是一个退缩的阶段，而是一个付出的阶段。无畏是一种毫不畏惧也毫不犹

豫地前进的意愿，行动起来、去改正错误、有必要的话去改变任何事的意愿，以及勇于放下和继续前进的意

愿。与无畏相关的感受有：警觉、有活力、确定、明智、有目标、愉快、清醒、自信、有合作精神、快乐、热

切、精力充沛、振奋、全神贯注、理由充分、充满热情、开心、热忱、有希望、独立、所向披靡、有爱、神志

清醒、不抵抗、开放、乐观、热情满满、有目的、善于接纳、有韧性、安全、妥当、稳定、乐意、积极、热

心。

当你处于无畏状态时你的想法：我行、我能做到、我听得进去、我能恰当地作答、我会做任何需要的事而

且那会奏效、我知道我们可以的、我会做任何事来保证成功、我愿意、我愿意冒这个风险、这会是简单而且毫

不费力的、这件事有多困难解决起来就有多容易、这是有可能的、我们大家一起努力吧、我们能做到的、我们

会找到办法的、是的可以的！

Let's take a look at courageousness. It's not a holding back place, it's a giving place. Courageousness is the willingness tomove out without fear or hesitation. To do. To correct. To change whatever is needed. The willingness to let go andmove on. And the feelings associated with courageousness are: alert, alive, assured, aware, centered, cheerful, clear,confident, cooperative, delighted, eager, energetic, exhilarated, focused, grounded, full of gusto, happy, heartiness,hopeful, independent, invincible, loving, lucid, nonresistant, open, optimistic, passionate, purposeful, receptive, resilient,safe, secure, stable, willing, zealous and zestful.

And the way you think when you're in courageousness: I can, I can get it done. I can listen. I can respond appropriately. Ido what is needed and it works. I know we can. I'll do what it takes to make it work. I'm willing. I'm willing to take risks.It can be easy and effortless. It is as easy as it is hard. It's possible. Let's work together. We can do it. We'll find a way.Yes!

当你处于自尊自傲的状态时、你事实上会感觉“我是最伟大的，谁敢挡我路我就灭了谁，大家都关注着

我”。当你处于无畏的状态时，你会感到“我们都很好，我好你也好，我们都会好起来的，我们互相帮助。”

这两个状态之间是个很大的转变——巨大的不同。你会因此变得：能干、直率、适应良好、勇于冒险、无

畏、勇敢、坦白、愿意协作、坚定、富于同情心、有能力、乐于合作、创造力十足、大胆、果断、勇于奉献、

有活力、令人愉快、勇于探索、灵活、专注、豪放、英勇、慷慨、乐于付出、善良、怡然自得、真诚、幽默、

主动、探询审视、富有洞察力、十分正直、别出心裁、自强不息、与搭档合作默契、敏锐、不屈不挠、坚持不

懈、爱开玩笑、快乐、足智多谋、不惧风险、坚强、自立、犀利、聚焦解决方案、自然真挚、强壮、乐于助

人、不知疲倦、谦逊低调、勇毅、顽强。

In pride, you're actually feeling: I'm the greatest and don't you dare do anything to stop me. Everybody look at me. Incourageousness: We're terrific. I'm terrific, you're terrific, we'll all be terrific and we'll help each other.

That's a big shift--a big difference. And the way you act is: able, aboveboard, adaptive, adventurous, bold, brave, candid,collaborative, committed, compassionate, competent, cooperative, creative, daring, decisive, dedicated, dynamic,enjoyably, exploratory, flexible, focused, forthright, gallant, generous, giving, full of goodness, gratified, honestly,humorous, initiative, inquiringly, insightful, full of integrity, inventive, motivated, partnering, perceptive, persevering,persistent, playful, pleasurably, resourceful, risk-taking, robust, self-sufficient, sharp, solution-focused, spontaneous,strong, supportive, tireless, unpretentious, valiant and vigorous.

所以，回想一下你处于无畏状态的时刻吧，感受一下。这和自尊自傲真的是有很大的不同，自尊自傲的感

觉是“我很棒，不要试图超越我”，而无畏的感觉是“我很好，你也很好……我们互帮互助。”这是一种态度

上和能量上的转变，让我们离接纳和平和越来越近。

So take a look at the times when you've been in courageousness. See what it looks like. It's a big shift from pride, whichis "I'm terrific and don't try to be better than me," to courageousness, which is "I'm terrific, you're terrific ... we'll helpeach other." It's an attitude swing, it's an energy shift, and it's a moving closer and closer to acceptance and peace.

释放自尊自傲，往前进

LETTING GO OF PRIDE AND MOVING UP

现在我们要试一下“释放自尊自傲”，以下的练习是帮助你释放自尊自傲、加快奔向存在。

自尊自傲是一种使你受困的情绪，因为我们想要保持和守护自己的现状。自尊自傲是一种偶然间做成了某

事但不确定下次会不会同样好运的感觉。因此，我们死守着自己过往的成就、想让它得到承认，而不是继续努

力去攀登下一个高峰。有时候，自尊自傲也是一种微妙的优越感。

自尊自傲对我们大多数人来说都是盲点。我们通常会受困于自尊自傲而不自知。这个练习会向你揭示出你

的自尊自傲，帮助你释放它。你要做的就是遵循指导，看着事情发生。

Now let's take a look at "Releaing the Pride". The following exercise is designed to allow you to let go of your pride andmove up into beingness faster.

Pride is an emotion that gets us stuck because often we want to hold on to it and protect it. Pride is sometimes a sense ofhaving done it and not being sure if we can do it again. Therefore, we hold on to what we've done and try to getacknowledgment for it instead of just moving on to our next accomplishment. It's also sometimes a subtle sense of beingbetter than others.

Pride is a blind spot for most of us. We often get stuck in pride and don't know it. Doing this exercise will uncover yourpride for yourself and let it go. What I want you to do is just follow along and see what happens.

释放自尊自傲

RELEASING PRIDE

1、 问问你自己，“什么令我骄傲？”列一张单子，然后释放掉与每一条相关的欲望。每次解决一

条。

2、 问问你自己，“我能把自己对骄傲的执着放下吗？”

3、 有些东西是人们经常为之骄傲但不自知的，如：

固执；

能够通过消极的表现把别人逼疯；

是女人，或者是男人；

明智；

骄傲于人生中小小的成就；

自作聪明，或自以为是个大人；

……

你明白我的意思了吧！

1. Ask yourself "What am I proud of?" Make a list and release the wants associated with each item. Do one at a time.2. Ask yourself, "Could I let go of holding on to the pride?"3. Things that people are often proud about, that we are not consciously aware of:*being stubborn*being able to drive others crazy by acting negatively*being a woman or being a man*being smart*being proud of certain things you do in life*being a smart ass or a brat. ..You get the idea!

所以，想一些你为之骄傲的事，不管是什么——自作聪明、固执己见、智力超群、能够把别人搞疯——任

何你为之骄傲的东西。写下来，我要你深深地往下挖，写下来并且注意那些你隐隐地为之骄傲的、不想让自己

甚至是别人知道这种骄傲的东西。所以，回想一些你为之骄傲的东西，你能把它视为想要被认同、想要控制或

想要安全妥当的欲望吗？你能把这些欲望放下吗？再回想一些你为之骄傲的东西，不管那会激起你怎样的欲望

或感受，你能把它放下吗？

现在，再回想一些你为之骄傲的东西。记住，自尊自傲其实是一种执念。所以，你能否把它放下呢？甚至

把你对你儿女曾经的成功的那种骄傲也一起放下？为儿女骄傲倒是没什么大不了的，不过有时我们对那骄傲太

过执着，导致我们无法前进。就把它放下吧，然后重新出发。只要把你的骄傲放下，看你是否感觉好一点了。

不要继续在困境里自甘堕落了。好，再回想一些你为之骄傲的东西，你能把它们放下吗？能再多放下一些吗？

再多一些呢？我不是说骄傲是坏事，我只是说，你可以感受骄傲，但也要懂得继续前行，向着无畏、接纳与平

和前进。不要再沉浸在自尊自傲里了。释放更多，越多越好。

So, think about something you're proud about. Whatever it is--being a smart ass, being stubborn, being smarter than mostpeople, being able to drive people crazy--whatever it is you're proud of. Write it down. I want you to dig as deep as youcan. Write down and notice the things that you are proud about that you hide from yourself and don't want even yourself--and definitely others --to know. So think of one thing that you're proud of. Could you see that as either wanting approval,wanting control or wanting safety and security? And could you let go of either wanting approval, control or safety andsecurity? And think of something else you're proud of. Whichever want it stirs up, could you just let it go?

Now think of something else you're proud of. Remember, pride is a holding- on feeling. So, could you even let go ofpride of your son or daughter for a past accomplishment? It's OK to be proud of your son or daughter, but sometimes we

hold on to the pride so we can't move forward. Let go and move up. Just let go of the pride and see if it gets any better.Don't just stay stuck. So see what else you're proud of. Could you let that go? And more. And even more. And think ofsomething else you're proud of. Dig as deep as you can. And could you let that go? Could you let go of being proud ofthat? And more. And more. And I'm not saying it's bad to proud, I'm just saying it's OK to feel it, but then move on.Move up to courageousness, acceptance and peace. Don't just stay stuck in pride. And more. And more.

现在，再回想一些你隐隐为之骄傲、但是不想让别人知道的东西。你能让那骄傲浮上表面，自行离开吗？

释放更多，越多越好。再回想一些你为之骄傲的东西，你能把这种情结放下吗？它不过是一种能量。垂下头，

让那能量上浮离开吧，这样你就能向无畏与平和迈进了。不要再执着于此了，就放手吧。还有什么被勾起了

呢？是想要被认同、想要控制和想要安全的欲望吗？不管是哪个“想要”，你能允许它上浮离开吗？

回想一些你为之骄傲的东西。垂下头，去注意那里的紧抓感、那种无用能量，然后允许它上浮离开。再回

想一些你为之骄傲的东西，允许那能量浮上表面、穿过你离开。持续释放，把你所有的骄傲释放掉，然后继

续。

Now think of something else you're proud of but you don't want anybody else to know. Could you allow that pride tocome up? And just allow it to pass through. And more. And even more. And even more. And think of something elseyou're proud of. Could you let go of being proud of that? It's just an energy. Put your head down, allow the energy tocome up and allow it to pass through so you can move up to courageousness and peace. Don't just hold on, let it go. Andsee what else you've brought up. Could that be wanting approval, control or safety? Whichever want it is, could you justallow it to pass through?

Think of something else you're proud of. Put your head down and notice there's a clutching, an energy there. And justallow it to come up and allow it to pass through. And think of something else you're proud of and allow that energy tocome up and pass through. Keep releasing all of your price and then continue.

批判

JUDGMENTS

在这一章节，我们要探索一下批判。我们再多问几个问题吧。你在批判着谁？你在批判着什么？垂下头，

感觉那里的紧抓不放的感觉和其背后的无用能量。你能把批判的冲动放下吗？释放更多，越多越好。回想一个

你批判指责有成见的人，可以是自己，也可以是别人。注意，那并不好受。垂下头，让那能量上浮离开吧。不

要为那些被你批判指责过的人做释放，而是为自己去做。允许那能量浮上表面自行离开。释放更多，越多越

好。再回想一个你批判指责有成见的人事物，然后允许那能量浮上表面，然后把那种批判放下，允许它穿过你

离开。再回想一个你批判指责有成见的人事物，你能允许你胸腹之间的那股能量上浮离开吗？再多释放一些

呢？再多一些呢？

你批判指责自己是在为了批判指责自己，还是为了批判指责别人？你能把对自己的批判和指责放下吗？释

放更多，越多越好。你是在为了优越感而批判别人吗？你会因自高自傲而骄傲吗？或者说，你会因为能够高高

在上批判别人而骄傲吗？不管这些想法激起了你怎样的能量，你能只是让它上浮离开吗？释放更多，越多越

好。再回想一些你批判指责怀有成见的人事物，你能把它放下吗？放吧，放吧，越多越好。保持释放，直到你

对此完全清楚淡定再往下继续。现在回想一些令你内疚的事。这是另一种形态的批判。你能让其背后的能量浮

上表面吗？把对此的抗拒抵触或是紧抓不放都释放掉，只是允许那能量自行离开。释放更多，越多越好。这不

过是个习惯。

In this section, we're going to explore judgment. So right now let's ask some more questions. Who or what are youjudging? Put your head down, notice there's a clutching, an energy there. And could you let go of judging? And more.And more. Think of somebody you're judging. It could be yourself. It could be somebody else. Notice it's uncomfortable.Put your head down and just allow that energy to come up. Don't release for them, release for you, and allow that energyto leave. And more. And even more. Think of something else you're judging. And just allow that energy to come up and

let go of judging it, just allow it to pass through. And think of something or somebody you have a judgment about. Couldyou allow that energy to come up in your stomach or your chest and just allow it to pass through. And more. And more.

Are you judging yourself for judging yourself or for judging other people? Could you let go of judging yourself? Andmore. And more. And more. Are you judging somebody for being in pride? Are you proud of being proud? Or proud ofbeing judgmental? Whichever energy it stirs up, could you just allow it to pass through? And more. And more. And evenmore. And think of somebody else or something else you're judging. And could you let it go? And more. And more. Andmore. Keep releasing in the judging until you are clear before moving on. Now think of something you're guilty about.It's another form of judgment. Could you allow that energy to come up, let go of resisting it, let go of clutching and justallow it to pass through? And more. And more. And more. It's just a habit.

负疚感

GUILT

回想一个让你有负疚感的人事物。允许那能量浮上表面。垂下头，让它上浮离开。释放更多，越多越好。

再回想你曾经做过的觉得愧疚的事。垂下头。对这些事感到愧疚实在是很愚蠢的，你这样是在伤害自己、批判

指责自己，不管你有没有意识到这一点。而且这同样是自尊自傲的表现。你能允许那能量上浮离开吗？释放更

多，越多越好。回想一个曾经批判过你或是别人的人，你会因此反过头来指责他吗？垂下头，注意是否有一股

无用能量被激发了，就让它离开吧。释放更多，越多越好。

再回想另一个让你有负疚感的人事物，一件让你很有罪恶感的事。就让那能量上浮离开吧。持续释放，直

到那种负疚感全部消失，然后继续。

Think of something you're guilty about. just allow that energy to come up. Put your head down, allow it to come up andallow it to pass through. And more. And even more. And think of something you did in the past that you feel guilty about.Put your head down. It's silly to feel guilty about it. You're just hurting yourself and you're just judging yourself (ifyou've ever noticed). And that is also pride. Can you allow that energy to come up and allow it to pass through? Andmore. And even more. Think of someone who judges you or judges other people. Are you judging them back for doingthat? Put your head down and notice there's an energy there and just allow it to pass through. And more. And even more.

And think of something else you're guilty about, something you're guilty for doing. just allow that energy to come up andallow it to pass through. Keep releasing until the guilt is gone, then move on.

分离

SEPARATION

好，我们现在来看看分离。你想要与什么人或事分离呢？不管答案是什么，你能否垂下头，然后让那股能

量浮上表面，穿过你离开？注意你会觉得放不开、会觉得抗拒，那么就让这些感觉穿过你离开吧。释放更多，

越多越好。你还想与谁或者是什么事分离呢？或者是回想一下你想要与之分离的感受。垂下头，感受那种抗拒

感，然后让它穿过你离开吧。释放更多，越多越好。再回想一个你想要与之分离的人事物，比如某个粗暴的

人？某个讨厌的家伙？垂下头，注意到你这是在评判了，而这感受并不好。允许那股能量上浮离开吧。释放更

多，越多越好。你想要与你的感觉分离吗？继续对你想要与之分离的东西做释放，直到你对此完全淡定清楚。

然后继续。

All right, let's take a look at separation. Who or what do you want to be separate from? Whatever answer you've got,could you put your head down and allow the energy to come up and allow it to pass through? Notice there's a clutchinggoing on, a resistance, and just allow it to pass through. And more. And even more. Who or what do you want to beseparate from? Think of some feeling you want to be separate from. Put your head down. Notice there's a resistance thereand just allow it to pass through. And more. And more. Think of something else you want to be separate from. And

outrageous person, an annoying person. Put your head down and notice that there's judging going on. And it'suncomfortable. Allow that energy to come up and allow it to just pass through. And more. And even more. Do you wantto be separate from your feelings? Keep releasing on things you want to be separate from until you're clear on it beforemoving on.

排斥

REJECTING

现在，回想一个你排斥的人。你能把对他们的这种排斥释放掉吗？释放更多，越多越好。也许你排斥的是

你自己——自己的某个习惯或是做的某件令你不开心的事。垂下头，让那股能量上浮离开吧。释放更多，越多

越好。再回想一个你排斥的人。允许那股能量浮上表面、穿过你离开吧。释放更多，越多越好。再回想一个排

斥你的人，你能允许那股能量上浮离开吗？释放更多，越多越好。

现在，再回想一个你很抗拒的人或物，或许这会让你感到万念俱灰、苦痛、恐惧、贪求、愤怒、自尊自

傲，也有可能会让你觉得无畏、接纳与平和。但你要做的只是允许那股能量浮上表面。垂下头，就让它穿过你

离开吧。释放更多，越多越好。你之所以感到被压迫、感到不舒服，就是因为你在抗拒。现在把那抗拒放下

吧，放吧，放吧，越多越好。

再回想一个你抗拒的人事物。你会对丰盛或是更顺利的生活也心生抗拒吗？你会对巨额财富或是和所爱的

人在一起心生抗拒吗？你能否把对这些事的抗拒都释放掉吗？释放更多，越多越好。你可以在任何时间停下手

头的事来对这些东西做释放，我强烈建议你这么做。

Now think of somebody you're rejecting. Could you let go of rejecting them? And more. And more. And maybe you'rerejecting yourself--a habit or something you do that you don't like. Put your head down and allow that energy to come upand just allow it to pass through. And more. And even more. Now think of somebody you're rejecting. just allow thatenergy to come up and allow it to pass through. And more. And even more. And think of somebody that is rejecting you.Could you allow that energy to come up and allow it to pass through? And more. And more.

Now think of somebody you're resisting or something that you're resisting. Maybe it's a feeling like apathy, grief, fear,lust, anger, pride or even CAP. Just allow that energy to come up. Put your head down, just allow it to pass through. Andmore. And more. And more. It's only because you're resisting that you feel a push and feel uncomfortable. Let go ofresisting. And more. And more.

And think of somebody or something you're resisting. Could you be resisting abundance or having an easy life? Couldyou be resisting having lots of money or having a loving person in your life? Could you let go of resisting those things?And more. And even more. And even more. And again, anytime you wish, you can stop and do more work on each ofthese subjects. I highly recommend it.

嫉妒

JEALOUSY

谁，或什么，会让你感到妒火中烧呢？回想一个让你嫉妒的人事物吧。然后允许那能量浮上表面。注意，

你又在紧抓着不放了。如果你对释放又产生了抗拒感，就让其背后的能量一同上浮离开吧。释放更多，越多越

好。回想一个让你嫉妒的人，感觉一下自己的紧抓感和抗拒感，然后让那能量穿过你离开吧。再回想一个你的

竞争对手，他们是否也在嫉妒你呢？你也在排斥他们吗？你能把这种排斥放下吗？释放更多，越多越好。你能

把自己想要与之分离的冲动放下吗？再多释放一些呢？再多一些呢？

So who or what brings up feelings of jealousy for you? Think of somebody you're jealous of or something that you'rejealous about. Just allow that energy to come up. Notice if you're clutching, if there's a resistance. Just allow that energyto pass through. And more. And more. Think of somebody you're jealous of. See if there's a clutching, a resistance and

just allow that energy to pass through. And think of somebody you're in contest with. See if they're jealous of you andwhether you're rejecting them or not. Could you let go of rejecting them? And more. And more. And could you let go oftrying to separate yourself from them? And more--and even more.

比别人强

BEING BETTER THAN OTHERS

回想一个你觉得不如你的人——你觉得你比他要强的人。你能允许他与你平等吗？把紧抓不放的感觉放下

好吗？只是将它释放？回想一个你觉得自己比他要强的人。你能允许他与你平等吗？现在你能放下这件事吗？

再回想一个你觉得自己比他强的人——你觉得他不如你。你能允许这个人与你平等吗？把紧抓不放的感觉放下

然后将它释放好吗？再回想一个你觉得不如你的人，你能允许他与你平等吗？然后就放下吧。

现在，你也许想停在这里回想几个生命中出现过的人，把与之相关的东西释放掉。

And think of somebody you think you are better than--one person whom you think you're better than. Could you allowthat person to be equal to you? Let go of clutching and just release it. Think of somebody you think you are better than.Could you allow that person to be equal to you? And now just let it go. And think of somebody else you think you'rebetter than--one person you think you are better than. Could you allow that person to be equal to you? Let go ofclutching and release it. Think of somebody else you think you're better than. Could you allow that person to be equal toyou? And just let it go.

Now you may want to take the time at this point and continue on with a number of people in your life and let go of thisstuff.

不安全感

INSECURITY

现在，你觉得谁比你强呢？回想一个你觉得比你强、比你好的人。你能允许自己与他们平等吗？你能允许

自己与他们平等吗？注意，你又在紧抓着不放了吧？就把这感觉放下吧。你觉得谁比你强呢？回想一个让你自

愧不如的人，你能允许自己与之平等吗？留心你的紧抓感，把它释放掉。你也许想要停在这里，回想几个人再

继续。

再来一遍，回想一个让你自愧不如的人。他也许更加有建树？更有钱？更美貌？活得更快乐？注意，你又

在紧抓不放了，又在评判自己或别人了，就让那能量上浮离开吧。

Now, who do you think is better than you? Think of one person that you think is better than you. Can you allow yourselfto be equal to them? Could you allow yourself to be equal to them? Notice if there's any clutching. Just let it go. Nowwho do you think is better than you? Think of one person that you think is better than you. Could you allow yourself tobe equal to them? Notice if there's any clutching, release on it, and then let it go! You may want to stop here andcontinue on with some other people before moving forward.

Now one more: Think of somebody you think is better than you. This person might be more accomplished, have moremoney, might be better looking or more comfortable in life. Notice you're clutching, judging either yourself or them, andjust allow that energy to leave and pass through.

人格

PERSONALITY

现在我们来观察一下自己的人格面具，我们的品性。如果你正处于自尊自傲的状态，可要小心了。想一个

你的人格缺陷或者是性格特点，你能否把它归于想要被认同、想要控制或是想要安全的三大欲望之下呢？你能

否把这些欲望释放掉呢？例如，你总是很温柔怯懦，你能把它视为是想要被认同、想要控制或是想要安全吗？

你能把这些“想要”都放下吗？你可以在某些时候表现得顽强，甚至难搞的。你明白了吧。

挑一个你的性格特点，你能否把它归于想要被认同、想要控制或是想要安全的欲望之下呢？再挑一个你的

性格特点，你能把它看作想要被认同、想要控制或是想要安全的欲望吗？你能把这些欲望放下吗？挑一个你的

性格特点，看它时候属于想要被认同、想要控制或是想要安全的欲望。不管是哪个，你能放下吗？此时，你可

能想继续对某些自己的性格特点做释放，打破你的人格面具，这样就能从自尊自傲中解脱出来，继续前进，让

丰盛之流继续流动。

为了达到丰盛，这些练习是非常重要的。所以请再多做一些这些练习，直到释放和清理干净，再往下进

行。

And now let's take a look at our persona, our personality. A better name for it may be "poison"-ality if you are in pride.Take one personality flaw that you have or personality trait that you have and see if it's a wanting of approval, control orsafety. And could you let go of either wanting control, wanting approval or wanting safety and security? It might be thatyou're gentle at times. Could you see that as either wanting approval, control or safety? And could you let that go? Itcould be that you're tough at times--even mean. You get the idea.

Pick one personality trait that you have and see if it's a wanting of approval, control or safety. And could you let go ofeither wanting approval, control or safety? Pick another personality trait that you have and see if it's a wanting ofapproval, control or safety. And could you let go of either wanting approval, control or safety? Pick one personality traitthat you have and see if it's a wanting of approval, control or safety. And could you let go of either wanting approval,control or safety? At this point, you might want to continue letting go of your personality traits, your persona--Ietting itgo so you're not stuck in pride and you can move on and allow the flow of abundance to continue.

Doing this work is very important in order to move into abundance. So go back and do more until it is all cleared upbefore moving on.

对自尊自傲的贪爱与嗔恨

ATTACHMENT AND AVERSION TO PRIDE

在这一部分，我们要继续观察自尊自傲，以及我们对自尊自傲的抗拒。我们先来看看抗拒。

我们来对自尊自傲做一下贪爱嗔恨练习吧。你喜欢自尊自傲的哪一点呢？这会激起你想要被认同、想要控

制或是想要安全妥当欲望吗？不管是哪种欲望被激发了，你能放下吗？你处于自尊自傲的状态下有什么坏处？

这想法让你觉得想要被认同、想要控制或是想要安全吗？不管是哪个“想要”，你能把它放下吗？你能把想要

分离的冲动放下吗？你处于自尊自傲的状态下有什么好处呢？这会激起你想要被认同、想要控制或想要安全的

欲望吗？会引起你想要分离的冲动吗？不管什么被激发了，你能放下吗？你处于自尊自傲状态下还会有什么坏

处呢？这会让你觉得想要被认同、想要控制、想要安全或是想要分离吗？不管你想要什么，你能把它放下吗？

你处于自尊自傲状态下还有什么好处呢？这会激起你的三大欲望或是想要分离的冲动吗？不管是那种欲望或冲

动被激发了，你能只是把它放下吗？你处于自尊自傲状态下还会有什么坏处吗？这会让你觉得想要被认同、想

要控制或是想要安全、想要分离吗？不管是哪个“想要”，你能把它放下吗？你愿意把它放下吗？

In this part, we're going to continue looking at pride and our resistance to it. We're going to look at resistance.

And let's do an attachments and aversions session with pride. So what do you like about pride? Does that bring up awanting of approval, control or safety and security? And whichever want it brings up, could you let it go? And whatdisadvantage is it for you to be in pride? Does that bring up a wanting of approval, control or safety? And whicheverwant it stirs up, could you let it go? Could you even let go of wanting to be separate? And what's another advantage ofyou being in pride? Does that bring up a wanting of approval, control or safety or wanting to be separate? Andwhichever want it brings up, could you just let it go? And what's another disadvantage of you being in pride or having

pride? Does that bring up a wanting of approval, control, safety or separation? And whichever want it is, could you justlet it go? And what's another advantage to being in pride? Does that bring up a wanting of approval, control, safety orsep aration? And whichever want it is, could you just let it go? And what's a disadvantage of being in pride or havingpride? Does that bring up a wanting of approval, control, safety or separation? And whichever want it is, could you let itgo? Could you just let it go?

现在我们来针对自尊自傲问一下“榨柠檬”的问题。想象你永远、永远、永远都不能再感到骄傲了。如果

这想法在你胸腹之间激起了一股无用能量——排斥感、紧抓感、或抵触感——你能只是把它放下吗？释放更

多，越多越好。想象你永远、永远、永远都不能感到骄傲了，你失去这种能力了。注意这在你胸腹之间激起了

一股无用能量，一种抗拒感或是紧抓感——允许它上浮离开吧。释放更多，越多越好。你能把自己对自尊自傲

的所有贪爱都放下吗？在说“是”的时候心生抗拒吗？就让那能量上浮离开吧。记住，我们这是在向着波澜不

惊、无畏、接纳与平和前进。我们每释放一次，就离它们更近一步。自尊自傲是一个很大的困境，一个充满了

排斥的地方。你能把自己对自尊自傲的全部贪爱都放下吗？你能只是允许那股能量上浮离开吗？说“是”的时

候感到抗拒吗？就把这抗拒感也一同放下吧。放吧，放吧，越多越好。

Now let's ask the "squeezing the lemon" question with regard to pride. Imagine never, ever, ever being able to have prideagain. If that brings up an unwanted energy in your stomach or chest--a rejection, a clutching or resistance-- could youjust let it go? And more. And even more. Imagine never, ever, ever being able to have pride again. You lost the ability.Notice if it brings up an unwanted energy in your stomach or chest area, a resistance, a clutching—allow it come up andallow it to pass through. And more. And even more. And could you let go of your entire attachment to pride? Anyresistance to saying "yes," just allow that energy to come up and allow it to pass through. Remember that we are movingup towards imperturbability, courageousness, acceptance and peace. And each time we let go, we're moving up. Andpride is a big stuck place, a resistant place. And could you let go of your entire attachment to pride? Could you just allowthat energy to pass through? Any resistance to saying "yes?" Just let it go. And more. And even more.

对自尊自傲的嗔恨

AVERSION TO PRIDE

现在我们来对自尊自傲做嗔恨练习吧。你喜欢自尊自傲的哪一点呢？这会激起你想要被认同、想要控制或

是想要安全的欲望吗？会激起你想要分离的冲动吗？你能把这些“想要”都放下吗？你讨厌自尊自傲的哪一点

呢？这会让你觉得想要被认同、想要控制、想要安全和想要分离么？不管你想要什么，你能允许这种冲动上浮

离开吗？你喜欢自尊自傲的哪一点呢？这会激起你想要被认同、想要控制或是想要安全的欲望和想要分离的冲

动吗？不管是哪种“想要”被激发了，你能只是把它放下吗？就只是让它穿过你离开。它不好也不好，只是个

路过的现象。你讨厌自尊自傲的哪一点呢？那会让你觉得想要被认同、想要控制、想要安全和想要分离吗？不

管是什么，你能放下吗？

现在我们针对自尊自傲问一下自己“榨柠檬”的问题吧。想象你永远都要处于自尊自傲的状态，无论如何

都停不下来。看这想法是否激起了你紧抓不放和抗拒抵触的感觉，然后就让那能量上浮离开吧。释放更多，越

多越好。想象你永远都要处于自尊自傲的状态，带着骄傲穿行于世间，你想停都停不下来，人们会因此讨厌你

的。看这想法时候激起了一股无用能量，然后允许这能量上浮离开吧。释放更多，越多越好。想象你要一直处

于自尊自傲的状态，要永远这样下去了。而且你同时也会被也处于自尊自傲状态的人所包围，你无法停止这一

切。注意，这想法激起了一股无用能量，一种紧抓感，一种抗拒感。就让它浮上表面，穿过你离开吧。释放更

多，越多越好。你能把自己对自尊自傲的所有嗔恨都放下吗？如果你说“是”的时候心生抗拒，就把那抗拒感

一同放掉吧，把紧抓着不放的感觉也一同放掉吧。只要允许那能量自行离开。放吧，放吧，越多越好。记住，

它不好也不好，只不过是路过的现象。放吧，放吧，越多越好。

And now let's do the aversion to pride. What do you like about pride? Does that bring up a wanting of approval, control,safety or separation? And could you let go of these wants? And what do you dislike about pride? Does that bring up awanting of approval, control, safety or separation? And whichever want it is, could you just allow it to pass through?

And what do you like about pride? Does that bring up a wanting of approval, control, safety or separation? Andwhichever want it stirs up, could you just let it go? Just allow it to pass through. It's not good, it's not bad, it's justphenomenon passing through. And what don't you like about pride? Does that bring up a wanting of approval, control,safety or separation? And whichever one it stirs up, could you just let it go?

And now let's ask the "squeezing the lemon" question with regard to pride. Imagine always being in pride all the time.Wherever you go, you can't stop. See if it brings up a clutching, a resistance, and just allow the energy to come up andallow it to pass through. And more. And even more. Imagine always being in pride. You're going to walk around in prideall the time. You can't top, and people are going to pop you for it. See if that brings up an unwanted energy and justallow it to come up and pass through. And more. And more. Imagine always being in pride. All the time. And you'regoing to be surrounded by other people in pride and you can't stop. Just notice if it brings up an unwanted energy, aclutching, a resistance, and just allow it to pass through. And more. And more. Could you let go of your entire aversionto pride? If there's any resistance to saying "yes," let go of resisting, let go of clutching, and just allow that energy to passthrough. And more. And more. Remember it's not good, it's not bad--it's just phenomenon passing through. And more.And even more.

对抗拒的贪爱与嗔恨

ATTACHMENT AND AVERSION TO RESISTANCE

现在我们来观察一下自己对抗拒的贪爱与嗔恨。抗拒一直在通往波澜不惊和丰盛的道路上阻拦着我们前进

的脚步，阻挠着我们做释放。所以我们来好好对付它。抗拒会带给你什么好处？这会激起你想要被认同、想要

控制或想要安全的欲望吗？你能把这些欲望都放下吗？抗拒会给你带来什么坏处？这会激起你想要被认同、想

要控制或想要安全的欲望吗？你能把这些欲望都放下吗？抗拒会给你带来什么好处？这会让你觉得想要被认

同、想要控制或是想要安全妥当吗？你能把这些想要都放下吗？抗拒会给你带来什么坏处？这会让你觉得想要

被认同、想要控制或是想要安全妥当吗？你能把这些想要都放下吗？抗拒还会带给你什么好处？这会激起你想

要被认同、想要控制或想要安全的欲望吗？你能把这些欲望都放下吗？抗拒还会给你带来什么坏处？这会激起

你想要被认同、想要控制和想要安全的欲望或是想要分离的冲动吗？你能把这些欲望都放下吗？

好，再问一遍：抗拒会给你带来什么好处？这会激起你想要被认同、想要控制和想要安全的欲望或是想要

分离的冲动吗？你能把这些都放下吗？抗拒会给你带来什么坏处？这会激起你想要被认同、想要控制和想要安

全的欲望或是想要分离的冲动吗？你能把这些欲望都放下吗？

Now let's take a look at our attachment and aversion to resistance. Resistance really stops us from going all the way, tojust letting go and going all the way to imperturbability and having abundance. It's all resistance. So let's take a look at it.What advantage is it for you to resist? Does that bring up a wanting of approval, control or safety? And could you let goof either wanting approval, control or safety? And what disadvantage is it for you to resist? Does that bring up a wantingof approval, control or safety? And could you let go of those wants? What advantage is it for you to resist? Does thatbring up a wanting of approval, control or safety? And could you let go of either wanting approval, control or safety?And what disadvantage is it for you to resist? Does that bring up a wanting of approval, control or safety? And could youlet go of those wants? And what's another advantage of you to resist? Does that bring up a wanting of approval, controlor safety? And could you let go of either one of those wants? And what's another disadvantage of you to resist? Does itbring up a wanting of approval, control, safety or separation? And could you let go of any or all of these wants?

Now one more: What advantage is it to you to resist? Does that bring up a wanting of approval, control, safety orseparation? And could you let go of any or all of these wants? And what disadvantage is it to you to resist? Does thatbring up a wanting of approval, control, safety or separation? And whichever want it stirs up, could you let that go?

现在我们来问一下自己“榨柠檬”的问题。想象你永远、永远都不能再抗拒任何事了，即使你很想也不

行。垂下头，看这想法是否激起了一股无用能量。你能把抗拒背后的这股能量释放掉吗？允许它浮上表面，然

后穿过你离开？想象你永远、永远、永远都不能再抗拒任何事了，你就是不能这样做了。就让那股能量上浮

吧——那种你胸腹之间的抗拒感——就让它穿过你离开。你不是机器人，你任何时候都能做到的，只要你下定

决心。就让那能量穿过你离去吧。想象你永远、永远、永远都不能再抗拒任何事了，你失去了这样做的能力。

如果这想法让你产生了一种紧抓不放的、不舒服的感觉，那么就让那能量上浮离开吧。

你能否把自己对抗拒的所有贪爱都放下呢？如果你在说“是”的时候感到困难，就垂下头去感知那里的抗

拒感和紧抓感，然后让那股能量上浮离开。

你能否把自己对抗拒的所有贪爱都放下呢？只要让那股能量浮上表面就好。还有什么让你说不出“是”

吗？就让它一同上浮离开吧。

And now let's ask the "squeezing the lemon" question. Imagine never, ever being able to resist again. You can't do it ifyou wanted to. Put your head down and see if that brings up an unwanted energy. Could you let go of that resistingenergy? Just allow it to come up and allow it to pass through. Imagine never, ever, ever being able to resist again. Youcan't do it. Allow that energy to come up--that resistance in your stomach or your chest area--and allow it to pass through.You're not on automatic. You can do it when you decide to do it. Just let the energy pass through. Imagine never, everbeing able to resist again. You lost the ability. If that brings up a clutching, an uncomfortable feeling, then just allow thatenergy to pass through.

And could you let go of your entire attachment to resistance? If you're having difficulty saying "yes," put your headdown and notice if there's a resistance, a clutching, and just allow that energy to come up and pass through.

And could you let go of your entire attachment to resistance? Just allow that energy to come up. Anything stopping youfrom saying "yes?" Let it come up and allow it to pass through.

对抗拒的嗔恨

AVERSION TO RESISTANCE

现在我们来对抗拒做一下嗔恨练习吧。你喜欢抗拒的哪一点呢？这会激起你想要被认同、想要控制和想要

安全的欲望以及想要分离的冲动吗？你能否把这些都放下呢？释放更多，越多越好。你讨厌抗拒的哪一点呢？

这会激起你想要被认同、想要控制和想要安全的欲望以及想要分离的冲动吗？你还喜欢抗拒的哪一点呢？这会

激起你想要被认同、想要控制和想要安全的欲望以及想要分离的冲动吗？你能把这些“想要”都放下吗？你讨

厌抗拒的哪一点呢？这会激起你想要被认同、想要控制和想要安全的欲望以及想要分离的冲动吗？你能把它们

都放下吗？你还喜欢抗拒的哪一点呢？这会激起你想要被认同、想要控制和想要安全的欲望以及想要分离的冲

动吗？你能把这些都放下吗？

现在我们要开始问“榨柠檬”的问题了。想象你永远都要抗拒任何事，一直这样下去，无法停止。垂下

头，看这是否激发起了一股无用能量。是紧抓感吗？是抗拒感吗？你能否只是把这股能量放下呢？就让它浮上

表面，让它穿过你离开。它不好也不坏，只不过是路过的现象。想象你永远都要抗拒任何事，一直这样下去，

无法停止。看这想法是否激起了一股无用能量，然后就让这能量上浮离开吧。

And now let's do the aversion to resistance. What do you like about resistance? Does that bring up a wanting of approval,control, safety or separation? And could you let go of any or all of these wants? And more. And more. And what don'tyou like about resistance? Does that bring up a wanting of approval, control, safety or separation? Now what do you likeabout resistance? Does that bring up a wanting of approval, control, safety or separation? And could you let go of thesewants? And what don't you like about resistance? Does that bring up a wanting of approval, control, safety or separation?And could you let go of these wants? And, again, what do you like about resistance? Does that bring up a wanting ofapproval, control, safety or separation? And could you let go of any or all of these wants?

Now let's ask the "squeezing the lemon" question. Imagine always resisting-- all the time. You can't stop. Put your headdown and see if that brings up an unwanted energy. Is there a clutching, a resistance? And could you just let go of that

energy? Just allow it to come up. Just allow it to leave. It's not good, it's not bad, it's just passing through. Imaginealways resisting, all the time. You can't stop. See if that brings up an unwanted energy and just allow it to come up andallow it to pass through.

再一遍：想象你永远都要抗拒任何事，无法停止，而且你会被一堆同样在抗拒的人包围。看这想法是否激

起了你紧抓不放的感觉。垂下头，去注意那股你胸腹之间的无用能量，然后让它上浮离开吧。你能把自己对抗

拒的所有嗔恨都放下吗？有什么在干扰着你说“是”吗？请你垂下头，看那里是否又有了一种紧抓不放的感

觉，然后就让其背后的那股能量浮上表面、自行离开吧。你能把自己对抗拒的所有嗔恨放下吗？就让那能量上

浮离开吧。有什么在阻拦着你说“是”吗？感受它，然后让它穿过你离开吧。

One more time: Imagine always resisting all the time. You can't stop. And you're surrounded by people who are resisting.See if that brings up a clutching. Put your head down. Notice the unwanted energy in your stomach or chest. Allow it tocome up and allow it to pass through. And could you let go of your entire aversion to resisting? Could you let go of yourentire aversion to resistance? Anything stopping you from saying "yes?" Just put your head down, see if there's aclutching and just allow that energy to come up and allow it to pass through. And could you let go of your entireaversion to resistance? And just allow that energy to come up. Anything stopping you from saying "yes?" Feel it, andjust allow it to pass through.

第二十一章 支票簿练习

CHAPTER TWENTY-ONETHE CHECKBOOK EXERCISE

“如果你身体多病，那么你的经济情况应该也好不到哪儿去——都是一样的道理。”——莱斯特·利文森

"If you have a sick body, you probably have a sick pocketbook-it's all the same."--Lester Levenson

我们接下来要观察一个我们通往丰盛路上的很大的障碍。有一个非常简便易行的方法，能够很好地帮助我

们踢开丰盛之路上的绊脚石，那就是支票簿。每次你拿出支票簿写支票时，不管你付的是信用卡还款、医药

费、抵押贷款还是什么别的东西——如果你内心深处真的产生了某种放不开的、紧抓不放的感觉，那就是你通

往丰盛的路上的障碍了，它真的在阻拦着你的脚步。如果你愿意去体会它、释放它，让那股能量上浮离开，就

能够把自己向丰盛之流大大敞开。

在你支票簿的顶端，我建议写上或贴上“释放”这样的提示。你在家的时候也许会想起来查看一下支票

簿，看看每月的收支，或者看看后面的空支票。

然后翻到下一页。

We're going to be taking a look at something that really gets in the way of our having abundance. It's very simple, easyto use and is absolutely fabulous in knocking out whatever's in the way of us having abundance--and that's yourcheckbook. Every time you take your checkbook out and write a check, whether it be a credit card payment, a medicalbill, mortgage payment, whatever--if you have a clutching going on, that's exactly what's in the way of you havingabundance. It's literally stopping you. And so if you'll feel the clutching, let it go and allow that energy to come up andpass through, you'll open up the flow of abundance.

On top of your checkbook, I suggest you write or paste something there that says, "Release." If you are home, you maywant to take your checkbook out and look at the bills you pay on a monthly basis. Either that or you can look at the pageof blank checks on the facing page.

Then turn to page 148.

支票练习

The Check Exercise

我们每写一次支票，就会获得一次释放自己对丰盛的抗拒的机会。写一张小小的支票就能向你展示出是什

么挡在你通往丰盛的大道上。有时候我们会把自己对支票的感受紧抓着不放或抗拒打压它们，而现在我们就可

以把这些拦在我们和丰盛之间的匮乏感从潜意识里挖出来释放掉。这是快速拥有丰盛的好方法。

建议：把“释放”一词写在支票簿的前面来提醒你释放掉匮乏感或抗拒感。在你把自己对支票以及支票的

去处的感受百分之百释放掉之前，不要把它寄出去。如果你经常做这件事，就会把自己脑中的“我不想……”

清除掉，留下你想要的——丰盛。这样做绝对会把你领向广阔的丰盛的，试试吧，你会喜欢的！

Every time we begin to write a check, it's an opportunity to release our resistance to having abundance. Just simplywriting a check will show you what's in the way to having total abundance. Sometimes we "clutch" or resist our feelingsabout the check, thus we can now bring up what's in the way of having abundance from our subconscious thoughts to aconscious level and release those lacking feelings. This is a very powerful way of having abundance fast,

Suggestion: Write the word "Release" on the front of the checkbook to remind you to release feelings of lack or resistanc.Don't send the check until you feel 100% released on it and the people you are sending the check to. If you do thisconsistently, you will be eliminating what you don't want in your mind and be left with what you do want: abundance.Doing this is certain to lead to vast abundance. Try it! You'll like it!

我希望你想象一下在写自己按揭贷款或是租金的支票。闭上眼，感受一下这是否引起了一股紧抓感。在你

写这张支票的时候，你写下银行的名字、房东的名字的时候，你是否感到紧抓不放？这些钱在你的感觉中心引

起了某种紧抓感或是抗拒感吗？如果是的话，你能把这种紧抓感放下吗？释放更多，越多越好。现在再看一眼

那张支票，感受一下是否有抗拒感或紧抓感残留下来。垂下头，去感受那股能量。它自己也是想离开的，它不

好也不坏，只是一个如果的现象。你只要允许那能量上浮离开就好了。释放更多，越多越好。

如果你想要对那些能量放手，想要让自己获得比现在已拥有的更大的丰盛，我建议你在释放到对支票百分

之百淡定之前不要把它们寄出去。你要把自己对它的所有抗拒都放下，只有在你确定自己已经释放到对这支票

百分之百淡定之后再把它寄出去。记住，你要把任何拦在路上的东西都释放掉，也许那是一种“我得到的还不

够多”的感觉，是一种“我不喜欢”的感觉，或是“那挺好玩儿”的感觉。不管那阻碍是什么，你只要让自己

去感受那股能量，让那能量上浮离开就好。

I want you to imagine writing your mortgage payment or your rent payment. Just close your eyes and see if anyclutching comes up with regard to it. See yourself writing this check, the name of the bank, the name of the landlord, andsee if there's any clutching that goes on. Does the amount of money involved cause a clutching or resistance in yourfeeling center? If it does, could you just let go of the clutching? And more. And more. And even more. Now look at thecheck again. See if there's any remaining resistance or clutching. Put your head down. Feel the energy. It wants to leave.It's not good, it's not bad, it's just passing through. It's phenomenon. And just allow that energy to leave. And more. Andmore. And more.

If you want to open up the energy to allow yourself to have a greater abundance than you have now, I recommend thatyou don't send the check until you feel 100% good about it. Just let go of 100% of your resistance and only send it whenyou're 100% released and OK about it. Remember to just let go of anything in the way. Maybe it's a feeling of "I haven'tgot enough," "I don't like it," or "It feels funny." Whatever the block is, just allow yourself to feel that energy and allowit to just pass through.

现在，想象自己要付信用卡欠款，当你写支票的时候会感到一种紧抓不放的感觉吗？还是说光是想一想要

这么做就让你畏缩了？只要让那股能量上浮离开就好了。释放更多，越多越好。现在，再回想一张你必须要写

的、应该要写的、不得不写的支票。垂下头，看这是否激起了你的抗拒感或是紧抓感。把这些感受放下吧，让

那股能量上浮离开。它自己也是想要离开的。释放更多，越多越好。检查一下，你现在对那支票有什么感受？

是否还觉得紧抓不放，是否还觉得抗拒不已，或者还觉得“我拥有的不够多”或者“我不该这么做”，或者是

其他的任何不安全的感觉——让你想要安全妥当的欲望。你能把这些匮乏感都放下吗？只要允许它浮上表面，

穿过你离开。释放更多，越多越好。只要让那能量上浮离开就好，它不好也不坏，只不过是路过的能量。放

吧，放吧，越多越好。

你也许想要停在这里，拿出你这个月要付的账单和你的支票簿，然后一口气把它们都写完。注意这是否激

起了你的抗拒感或紧抓感，如果是的话，就允许它们上浮离开吧，然后继续释放，直到你对支票百分之百地淡

定。然后，每次你把支票簿拿出来的时候，如果还感到抗拒，你就把感觉中心里翻涌的那种“我不行”的感觉

都释放掉。那就是阻挡着你获得丰盛的能量啊，就在你鼻子底下。我建议你在释放到对支票感觉淡定又美好之

前别把它们寄出去，不管是寄给律师还是谁，只要引起了你的抗拒，你就应该先坐下来对它好好做释放。然后

带着淡定美好的心情把支票寄出去。这会创造一股流动，这流动又会创造一种进出的动力。然后你就只要允许

丰盛之流自由地来去就好了。现在，花些时间，对你所有的账单做这个支票练习吧，这能帮你快速养成对你的

账单做支票练习的好习惯。如果你真的照做了，就会震惊于这一行为是如何轻松地增长了你的丰盛。这个小小

的练习会把你推向无畏、接纳、丰盛与平和。

Now think about a credit card payment if that's real for you. See if you have a clutching when you're writing a check oryou even cringe at the mere imagination of doing so. And just allow that energy to come up and just allow it to passthrough. And more. And even more. Now think of another check you have to write, should write or must write. Put yourhead down. See if it brings up any resistance, any clutching. Let go of resisting and clutching and just allow that energy

to pass through. It wants to leave. And more. And even more. And see how you feel about the check now. See if there'sany resistance, any clutching, any feelings of "I haven't got enough," "I shouldn't do it," or any other insecure feelings—asensation of wanting to be safe. Could you just let go of that lacking feeling? Just allow it to come up and allow it to passthrough. And more. And even more. And allow that energy to come up and allow it to pass through. It's not good, it's notbad. Just allow the energy to pass through. And more. And even more.

You may want to stop here. Take out your monthly bills that you have to pay and your checkbook (or the checksincluded in this chapter). Then just write the checks one at a time. Notice if there's clutching or resistance. If there is, justallow it to leave and just continue to release until you feel 100% good about the check. Then, every time you take thecheckbook out, if you have resistance, you can release the "I can't" feelings in your feeling center. That's the energyholding you back from having more abundance. It's right in front of your nose. I suggest that you never send a checkuntil you feel terrific about it, whether it be a lawyer's check or any kind of check to which you harbor resistance. Just sitdown and release on it. Then send the check, feeling 100% good about it. This creates a flow and the flow createsmomentum in as well as out. Just allow the flow of abundance to come in as well as out. Now take some time to do thischeck exercise on all of your bills. It's a good idea to get in the habit of using the check exercise on all your bills--everytime you have to write a check. If you do, you'll be amazed at how this will increase your abundance with ease. Thissingle exercise alone will move you to courageousness, acceptance, abundance and peace.

好与坏的练习

THE GOOD AND BAD EXERCISE

现在，我们现在来探讨一下好与坏的话题吧。对好的或坏的东西做释放是非常重要的。我们把许多对于是

非对错的感受都压抑在了潜意识里，但是我们从来不回头看看它们。但凡是好的，总有一个坏的与之相称，反

之亦然。就像贪爱与嗔恨的关系一样。如果不释放的话，我们就会把这些好的坏的能量继续保存下去。这样的

话，我们就会继续坚持抗拒好或坏的话题。对这些所有的东西都做释放是个好主意，因为这样的话最终就不会

有什么好的或坏的感觉被压抑在你的潜意识里了。你潜意识里也不会抗拒能量了，于是丰盛之流会更容易接近

你。其实这是个很好玩的练习。

如果我们觉得什么东西是好的，就会倾向于保留它，于是我们停止释放；如果我们觉得什么东西是坏的，

就会想要压抑它，因为我们不想看到它，于是我们又停止了时候那个。做这个练习会让你在任何时候都有能力

下决心继续释放下去。

Now let's take a look at the subject of good and bad. It's important to release on things that are good and bad. You see,we have many feelings about what's good and what's bad suppressed in our subconscious mind, but we never look atthem. For every good, there has to be a bad. Likewise, for every bad, there has to be a good. It's just like the attachmentsand aversions. By not releasing them, we are continually perpetuating this good and bad energy. Therefore, wecontinually hold on to resistance with the subject of good or bad. It's a good idea to release on everything so eventuallythere is no good or bad feeling suppressed in your subconscious mind. Then you're not resisting this energysubconsciously and, therefore, allowing the flow of abundance to come to you easily. It's a fun exercise, too.

If something is good we have a tendency to hold on to it and stop releasing. If something is bad, we suppress it becausewe don't want to look at it. At this point, we also stop releasing. Doing this exercise will enable you to decide to releaseall the time.

所以，跟我做。想出一个你认为好的东西。你能把它视为想要被认同、想要控制或想要安全的欲望吗？不

管是哪个欲望被挑起了，你能把它放下吗？你认为什么是坏的呢？这会激起你想要被认同、想要控制或想要安

全的欲望吗？不管它激起了什么，你能放下吗？你认为什么是好的呢？你能把它视为想要被认同、想要控制或

想要安全的欲望吗？不管它激起了什么，你能放下吗？你认为什么是坏的呢？看你是否感到了抗拒，或是紧抓

不放。只要允许那股能量上浮离开就好了，它不好也不坏，只不过是个路过的现象。你还认为什么是好的呢？

只要允许那股能量穿过你离开就好，把对它的执念放下吧。你还认为什么是坏的呢？就允许那能量上浮离开

吧。

如果我们认为什么是好的，就会想要试着抓住它，把这种美好的感觉留下；如果我们认为什么是坏的，我

们就想抗拒它、压抑它。所以，无论如何，你所做的都是压抑。这就是为什么要把这些好的坏的分别都清理干

净，畅通无阻。记住，我们要练习自己的“释放肌肉”，让释放变得更容易、所以，你认为什么是好的呢？你

能把这想法激起的任何能量都放下吗？你认为什么是坏的呢？你能把它放下吗？你认为什么是好的呢？你能放

下吗？你认为什么是坏的呢？你能把对这想法的执念放下吗？你认为什么是好的呢？你能把对这想法的执念放

下吗？你认为什么是坏的呢？你能把对这想法的执念放下吗？你认为什么是好的呢？你能把对这想法的执念放

下吗？

So follow along with me. What's good? One thing. Could you see that as a wanting of approval, control or safety?Whichever want it brings up, could you just let it go? And what's bad? Does it bring up a wanting of approval, control orsafety? Could you let go of whichever want it brings up? And what's bad? Could you let that go? And what's good?Could you see it as a wanting of approval, control or safety? And whichever want it brings up, could you let it go? Nowwhat's bad? See if there's any resistance there, a clutching. And just allow that energy to come up and pass through. It'snot good, it's not bad, it's just phenomenon passing through. And what's good? Just allow that energy to pass through.Let go of holding on to it. And what's bad? And just allow that energy to come up and pass through.

If something's good, we're probably going to try to hold on to it and keep that nice feeling. If something's bad, we'regoing to resist and suppress it--so, either way, you're practicing suppression. That's why it's good to let go of all this stuffand just allow it to pass through. Remember that we are practicing opening up the releasing muscle and making it easierto release. So what's good? Could you let go of whatever energy is stirred up? And what's bad? Could you let it go? Andwhat's good? Could you let it go? And what's bad? Could you let it go? And what's good? Could you let it go? Andwhat's bad? And could you let go of holding on to that? And what's good? And could you let go of holding on to that?And what's bad? And could you let go of holding on to that? And what's good? And could you let go of holding on tothat?

现在，你也许想要继续对付自己对于好坏的看法，通过下面的“好与坏练习”表格。你要写下你认为的好

与坏，然后放下，放下，再放下。

At this point, you might want to continue on regarding what's good and what's bad using the "Good and Bad Exercise"worksheet below. You might want to write down what's good and what's bad and just keep letting go, and letting go andletting go.

好与坏练习

"GOOD" AND "BAD" EXERCISE

我认为什么是好的呢？我能把它放下吗？

What's good? And can I let it go?__________________________________________我认为什么是坏的呢？我能把它放下吗？

What's bad? And can I let it go?__________________________________________我认为什么是好的呢？我能把它放下吗？

What's good? And can I let it go?__________________________________________我认为什么是坏的呢？我能把它放下吗？

What's bad? And can I let it go?

__________________________________________我认为什么是好的呢？我能把它放下吗？

What's good? And can I let it go?__________________________________________我认为什么是坏的呢？我能把它放下吗？

What's bad? And can I let it go?__________________________________________我认为什么是好的呢？我能把它放下吗？

What's good? And can I let it go?__________________________________________我认为什么是坏的呢？我能把它放下吗？

What's bad? And can I let it go?__________________________________________

完成上面的练习后，你可以往下继续。

After completing this exercise, you can continue on.

第二十二章 愧疚以及甩掉愧疚的方法

CHAPTER TWENTY-TWOGUILT AND HOW TO DUMP IT

“我们在爱的路上走得越远，就越能接触到宇宙间的和谐，我们的生活也会变得越快乐，一切也会变得更美

好。一个循环被开启了，你会沿着它向上攀登。”——莱斯特·利文森

"The more we develop love, the more we come in touch with the harmony of the universe, the moredelightful our life becomes, the more beautiful, the more everything. It starts a cycle going in which you

spin upwards."--Lester Levenson

对愧疚的嗔恨

意识洪流

（只要让你的头脑围绕这一嗔恨自由活动，将想法都写下来，将它们归到想要被认同、想要控制或想要安全妥

当的三大欲望之下，然后把欲望释放掉。）

AVERSION TO GUILTStream of Consciousness:(Just let your mind think of things about the aversion. Write it down and see what you wrote or thought as wantingapproval, wanting control, or wanting to be safe or secure and then release the want.)

我喜欢愧疚的哪一点呢？

What do I like about guilt?___________________________________________我讨厌愧疚的哪一点呢？

What do I dislike about guilt?___________________________________________

1、想象你会永远处于愧疚当中，停都停不下来了。2、我能否把自己对愧疚的所有嗔恨都放下呢？

1. Imagine always being guilty all the time--you can't stop.2. Could I let go of my entire aversion to guilt?

鉴于大部分人都不喜欢愧疚，我们就先着手对付对愧疚感的嗔恨吧。好，你喜欢愧疚的哪一点呢？这会激

起你想要被认同、想要控制或想要安全的欲望吗？你能把这些都放下吗？你讨厌愧疚的哪一点呢？这会让你觉

得想要被认同、想要控制或是想要安全吗？你能把这些“想要”都放下吗？你还喜欢愧疚的哪一点呢？这会引

发你想要被认同、想要控制或是想要安全的欲望吗？你能把这些欲望放下吗？你还讨厌愧疚的哪一点呢？那属

于想要被认同、想要控制或是想要安全的欲望吗？你能把这些“想要”都放下吗？你喜欢愧疚的哪一点呢？那

激起了你想要被认同、想要控制或是想要安全的欲望吗？你能把这些“想要”放下吗？继续做这练习，直到你

对愧疚再没有什么喜欢或讨厌的感觉，然后继续。

现在我们来问问自己“榨柠檬”的问题吧。想象你要永远处于愧疚之中了，停都停不下来，你会觉得所有

事都是你的错，会对所有事都感到愧疚。垂下头，看这想法是否激起了一种紧抓感、一种抗拒感，一股无用能

量，然后就让那能量上浮离开吧。它不好也不坏，只是从你心里路过。想象你要永远处于愧疚之中了，无法停

止。就让那能量上浮离开吧。释放更多，越多越好。想象你要永远处于愧疚之中了，无法停止。就让那能量上

浮离开吧。再来一遍，想象你要永远处于愧疚之中了，无法停止。

Since most people don't like guilt, let's just start with the aversion to guilt. So what do you like about guilt? Does thatbring up a wanting of approval, control or safety? And could you let go of wanting approval, control or safety? And whatdon't you like about guilt? Does that bring up a wanting of approval, control or safety? And could you let go of any or allof those wants? And what do you like about guilt? Does that bring up a wanting of approval, control or safety? Andcould you let go of those wants? And what don't you like about guilt? Is that wanting approval, control or safety? Andcould you let go of any or all of those wants? And what do you like about guilt? Does that bring up a wanting ofapproval, control or safety? And could you let go of these wants? Just continue on until you have no more likes ordislikes on guilt. Then move on.

And now let's ask the "squeezing the lemon" question. Imagine always being guilty all the time--you can't stop. You'regoing to be guilty about everything. Put your head down and see if that brings up a clutching, a resistance or anunwanted energy and just allow that energy to come up and just allow it to pass through. It's not good, it's not bad, it'sjust passing through. Imagine always being guilty all the time. You can't stop. Just allow that energy to come up andallow it to pass through. And more. And even more. Imagine always being guilty all the time. You can't stop. Just allowthat energy to come up and allow it to pass through. And one more time. Imagine always being guilty all the time. Youcan't stop.

垂下头，允许那能量浮上表面——这愧疚感自己也是想要离开的——然后允许它穿过你离开。它不好也不

坏——只不过是个路过的现象。释放更多，越多越好。持续对愧疚做释放，直到你对此没有任何紧抓感剩下

了，然后继续。

你能把自己对愧疚的所有嗔恨都放下吗？如果有什么在阻挠你说“是”，就让那能量上浮离开好吗？把因

此而生的抗拒感也一同放下好吗？你能把自己对愧疚的所有嗔恨都放下吗？如果你在说“是”的时候感到紧抓

不放或抗拒不已，就让那能量上浮离开吧。持续释放，直到你对此百分之百地清晰而淡定了。

Put your head down. Allow that energy to come up--that guilt that wants to leave--and just allow it to pass through. It'snot good, it's not bad--it's just phenomenon passing through. And more. And even more. Keep releasing on guilt untilyou have no more clutching and then move on to the next question.

Could you let go of your entire aversion to guilt? If there's anything stopping you from saying "yes," allow that energy tocome up, let go of resisting it and allow it to pass through. And could you let go of your entire aversion to guilt? And ifthere's any clutching, any resistance to saying "yes," just allow that energy to pass through. Keep releasing until you're100% clean on it.

对愧疚的贪爱

意识洪流

（只要让你的头脑围绕这一贪爱自由活动，将想法都写下来，将它们归到想要被认同、想要控制或想要安全妥

当的三大欲望之下，然后把欲望释放掉。）

ATTACHMENT TO GUILTStream of Consciousness:(Just let your mind think of things about the attachment. Write them down and see what you wrote or thought as wantingapproval, wanting control, or wanting to be safe or secure and then release the want.)

感到愧疚会给我带来什么好处？

What advantage is it to me to be guilty?_________________________________

感到愧疚会给我带来什么坏处？

What disadvantage is to me to be guilty?_________________________________

1、想象你永远、永远都不会再感到愧疚了，即使你想也做不到了。2、我能把自己对愧疚的所有贪爱都放下吗？

1. imagine never ever being guilty again. You couldn't do it if you wanted.2. Could I let go of my entire attachment to guilt?

现在我们来研究一下自己对愧疚的贪爱吧。感到愧疚会给我带来什么好处呢？愧疚会给你带来什么好处

呢？愧疚能给你带来什么好处呢？这会激发你想要被认同、想要控制或想要安全的欲望吗？不管是哪个欲望被

激发了，你能只是把它放下吗？愧疚会给你带来什么坏处呢？这会激发你想要被认同、想要控制或是想要安全

的欲望吗？不管是哪个“想要”，你能把它放下吗？愧疚会给你带来什么好处呢？这会让你想要被认同、想要

控制或想要安全吗？你能把这些“想要”放下吗？愧疚会给你带来什么坏处呢？这会让你想要被认同、想要控

制或想要安全吗？你能把这些“想要”放下吗？继续释放，直到你再想不出愧疚能带来什么好处或坏处，然后

继续。

现在我们来问自己“榨柠檬”的问题。想象你永远、永远、永远都不会再感到愧疚了，即使你很想也做不

到了。看这想法是否引起了某种抗拒感或是紧抓感。如果你觉得一股无用能量被激起了，就让它上浮离开吧。

想象你永远、永远、永远都不会再感到愧疚了，即使你很想也做不到了。如果这想法激起了你的紧抓感、抗拒

感，或是无用能量，就让它穿过你离开吧。垂下头，就让那能量离开好了。垂下头，就让它离开好了。想象你

永远、永远、永远都不会再感到愧疚了，你失去这个能力了。就让那能量浮上表面离开吧。持续释放，直到你

对此感到百分之百的清楚肯定。然后继续。

你能把自己对愧疚的所有贪爱都放下吗？如果这想法激起了你的紧抓感、抗拒感或是无用能量，就垂下头

去感受它，然后让它穿过你离开。去搜寻那种紧抓感，然后把它释放掉。你能把自己对愧疚的所有贪爱以及这

想法激起的任何能量都放下吗？如果你在说“是”的时候感到抗拒，就把那股抗拒感也一同放下吧。

And now let's look at our attachment to guilt. So what advantage is it for me to be guilty? What advantage is it for you tobe guilty? What advantage is it for you to be guilty? Does that bring up a wanting of approval, control or safety? Andwhichever want that it brings up, could you just let it go? And what disadvantage is it to be guilty? Does that bring up awanting of approval, control or safety? And whichever want it stirs up, could you just let it go? And what advantage is itto you to be guilty? Does that bring up a wanting of approval, control or safety? And could you let go of those wants?And what disadvantage is it to you to be guilty? Does that bring up a wanting of approval, control or safety? And couldyou let go of any or all of those wants? Continue on until you have no more advantages or disadvantages on guilt. Thenmove on.

And now let's ask the "squeezing the lemon" question. Imagine never, ever, ever being able to be guilty again. Youcouldn't do it if you wanted to. See if that brings up any resistance, any clutching. If it brings up any unwanted energy,just allow that energy to come up and pass through. Imagine never, ever, ever being able to be guilty again. You can't doit even if you want to. If that brings up a clutching, a resistance, an unwanted energy, just allow it to pass through. Putyour head down and just let the energy pass through. Put your head down and just let the energy pass through. Imaginenever, ever, ever being able to be guilty again. You can't do it. Just allow that energy to come up and allow it to passthrough. Keep releasing until you're 100% clean on it, then move on.

Could you let go of your entire attachment to guilt? If that brings up a clutching, a resistance, an unwanted energy, justput your head down, feel the energy and allow it to pass through. Look for the clutching, and let it go. And could you letgo of your entire attachment to guilt and whatever energy it brings up? If there's any resistance to saying "yes" 100%,then just let it go.

对愧疚的一念执着，是我们获得丰盛人生的一大障碍。我们在执着于愧疚和负罪感的时候，就会不停自怨

自艾。丰盛之流就这样被阻断了。我们要做的就是把愧疚放下，然后就能让事情自然地发生和进展了。你批判

自己，让自己愧疚不已的时候，事实上是在阻止你自己获得应得的东西。大多数人会习惯于压抑愧疚感，但愧

疚感并不会因此消失，它会经常出现，然后冲着我们的脸狠狠地来上一下。所以每次你感到愧疚感在胸中翻

涌，就要意识到这是你的过去找上你了。那么就让那能量上浮离开吧，这样的话你就能毫不抗拒、毫不犹豫地

把自己向丰盛之流敞开，让一切美好的东西进入你的生活了。

你要做的只是选择把那些让你难受的东西放下——不过是做个选择，下个决定。就放下吧。你为什么非要

让自己被愧疚或是其他感觉搞得很痛苦呢？为什么要让这种事频频发生呢？特别是在你掌握了一种把任何困扰

你的东西释放的方法之后。你不需要去搞清楚整件事——只要释放就好了。你不需要去理解一根手指上扎的小

刺，如果你手上扎了刺，就拿镊子把它拔出来就好了。就只要放松，然后允许那能量上浮离开就好了。它不好

也不坏。当你准备好之后，进入下一章。

Holding on to guilt is one of the big factors that stops us from having abundance in life. By holding on to guilt, we justjudge ourselves and beat ourselves up, thus stopping the abundance flow. All we need to do is let it go so we can allowthings to happen. If you judge yourself to be guilty, you're actually stopping yourself from having things. Most of us areusually suppressing guilt—and it continually comes up and smacks us in the face. So every time guilt comes up, knowthat it is something from the past. Allow the energy to come up and allow it to pass through, thus opening up the flowwithout clutching or resistance to life and the good things in it.

Simply CHOOSE to let go of that which is making you uncomfortable. It's just a choice, it's just a decision. Let it go.Why should you allow guilt or any other feeling to make you uncomfortable? Why should this happen, especially sinceyou now have a method of letting go of anything that bothers you? You don't need to figure it out--just let it go. Youdon't need to understand a splinter. If you have one, you take a pair of tweezers and you just release it. Just relax andallow any energy to pass through. It's not good, it's not bad. And when you're ready, you can go on to the next chapter.

第二十三章 坚持与放手

CHAPTER TWENTY-THREEHOLDING ON AND LETTING GO

“我们爱的时候，不仅自身处于欢乐之中，还会使自己的生活一片和谐。”——莱斯特•利文森

"When we love, not only are we happy, but our whole life is in harmony."--Lester Levenson

对坚持的贪爱

ATTACHMENT TO HOLDING ON我们来观察一下自己对坚持的贪爱吧。如果我们没有处处坚持的话，早就学会放手了。所以，观察和认清

自己为什么把一切都紧紧握在手中不放不失为一个好主意，也许能够借此机会弄清楚一些东西呢。

Let's take a look at attachment to holding on. If we weren't holding on, we'd be letting go all the time. So it's a good ideato take a look and discriminate as to why we hold on to everything so as to achieve some clarity.

对坚持的贪爱

意识洪流

（只要让你的头脑围绕这一贪爱自由活动，将想法都写下来，将它们归到想要被认同、想要控制或想要安全妥

当的三大欲望之下，然后把欲望释放掉。）

ATTACHMENT TO HOLDING ONStream of Consciousness:(Just let your mind think of things about the attachment. Write them down and see what you wrote or thought as wantingapproval, wanting control, or wanting to be safe or secure and then release the want.)

坚持会给我带来什么好处呢？

What advantage is it to me to hold on?_______________________________________坚持会给我带来什么坏处呢？

What disadvantage is it to me to hold on?_______________________________________

1、 想象你永远、永远都不能再坚持什么了。（将其在你胸腹之间激起的紧抓不放的感觉或抗拒感释放。重

复释放，直到没有剩余。）

2、 我能把自己对坚持的所有贪爱都放下吗？（持续释放，直到你能够毫不犹豫、毫不抗拒地给出一个百分

之百肯定的答案。）

1. Imagine never, ever being able to hold on. (Let go of clutching or resisting the feeling it brings up in your stomach orchest. Keep releasing until there are no more feelings in your stomach or chest.)2. Could I let go of my entire attachment to holding on? (Keep letting go until you can say "yes" 100% with no clutchingor resistance.)

所以，坚持会给你带来什么好处呢？这会激起你想要被认同、想要控制或是想要安全的欲望吗？不管是什

么，你能把它放下吗？坚持会给你带来什么坏处呢？这会让你觉得想要被认同、想要控制或是想要安全吗？你

能把这些“想要”都放下吗？坚持会给你带来什么好处呢？这会激起你想要被认同、想要控制或是想要安全的

欲望吗？不管什么被激发了，你能把它放下吗？坚持会给你带来什么坏处呢？这会激起你想要被认同、想要控

制或是想要安全的欲望吗？在往下进行之前持续对此释放。

现在我们来问问自己“榨柠檬”的问题吧。想象你永远、永远、永远都不能再坚持什么了，即使想也做不

到了。看着想法是否在你胸腹之间激起了一种紧抓感或是抗拒感，一股无用能量。垂下头，把手覆在胸腹之

间，让那股能量穿过你离去吧。想象你永远、永远、永远都不能再坚持什么了，不管你有多想都不行。看着想

法是否激起了一股无用能量，有的话就让它穿过你离去吧。想象你永远、永远、永远都不能再坚持什么了，就

是不能了。看着想法是否激起了你的紧抓感、抗拒感，是否在你胸腹之间激起了一股无用能量。只要允许那股

能量穿过你离开就好了。持续释放，直到你对此完全清楚了再往下继续。

So what advantage is it for you to hold on? Does that bring up a wanting of approval, control or safety? And could youlet go of either wanting approval, control or safety? And what disadvantage is it for you to hold on? Does that bring up awanting of approval, control or safety? And could you let go of wanting approval, control or safety? And what advantageis it for you to hold on? Does that bring up a wanting of approval, control or safety? And could you let go of eitherwanting approval, control or safety? And what disadvantage is it for you to hold on? Does that bring up a wanting ofapproval, control or safety? And could you let go of wanting approval, control or safety? Continue releasing on this topicbefore moving on to the next question.

Now let's ask the "squeezing the lemon" question. Imagine never, ever, ever being able to hold on again. You couldn't doit if you wanted to. See if that stirs up a clutching, a resisting, an unwanted energy in your stomach or chest area. Putyour head down or your hand on your stomach or chest area and allow that energy to pass through. Imagine never, ever,ever being able to hold on again. You couldn't do it if you wanted to. See if that stirs up an unwanted energy and allowthat energy to pass through. Imagine never, ever, ever being able to hold on again. You can't do it. See if it brings up aclutching, a resistance, an unwanted energy in your stomach or your chest. Just allow that energy to pass through.Continue releasing until you're clean on the question before moving on.

你能否把自己对坚持的全部贪爱都放下呢？如果你说“是”的时候心生抗拒，就关注一下你的胸腹之间，

看那里是否有一股无用能量，以紧抓感或是抗拒感的形式出现。就把那能量释放掉吧。

你能把自己对坚持的所有贪爱都放下吗？不管你心中翻涌着怎样的抗拒感，就继续释放它，直到你能给出

一个百分之百肯定的答复。

Could you let go of your entire attachment to holding on? If you're resisting saying "yes," notice if there's an unwantedenergy in your stomach or your chest--a clutching, a resistance. Just let go of this unwanted energy.

And could you let go of your entire attachment to holding on? And whatever resistance is there, just continue to let gountil you can say "yes" 100%.

对坚持的嗔恨

意识洪流

（只要让你的头脑围绕这一嗔恨自由活动，将想法都写下来，将它们归到想要被认同、想要控制或想要安全妥

当的三大欲望之下，然后把欲望释放掉。）

AVERSION TO HOLDING ONStream of Consciousness:(Just let your mind think of things about the aversion. Write it down and see what you wrote or thought as wantingapproval, wanting control, or wanting to be safe or secure and then release the want.)

我喜欢坚持的哪一点？

What do I like about holding on?_________________________我不喜欢坚持的哪一点？

What don't I like about holding on?_________________________

1、想象你在任何事情上都要坚持到底，停都停不下来。（将它在你胸腹之间引起的紧抓感或抗拒感释放掉。重复释放，直到胸腹之间没有任何感觉留下。）

2、 我能否把自己对坚持的所有嗔恨都放下呢？（重复释放，直到你能毫不犹豫、毫不抗拒地给出一个百分

之百肯定的答复。）

1. Imagine always holding on to everything and you can't stop. (Keep releasing until there are no more feelings in yourstomach or chest.)

2. Could I let go of my entire aversion to holding on? (Keep letting go until you can say "yes" 100% with no clutching orresistance.)

对坚持的嗔恨

AVERSION TO HOLDING ON

好，你喜欢坚持的哪一点呢？这会激起你想要被认同、想要控制或是想要安全的欲望吗？你能把这欲望放

下吗？你不喜欢坚持的哪一点呢？这会让你觉得想要被认同、想要控制或是想要安全吗？你能把这种“想要”

放下吗？你喜欢坚持的哪一点呢？这会激起你想要被认同、想要控制或是想要安全的欲望吗？不管是哪个，你

能放下吗？你不喜欢坚持的哪一点呢？你能把它放下吗？

你喜欢坚持的哪一点呢？这想法让你觉得想要被认同、想要控制或是想要安全吗？你能把这些“想要”放

下吗？持续释放，直到你对坚持再没有什么喜欢和不喜欢了。

So what do you like about holding on? Does that bring up a wanting of approval, control or safety? And could you let goof either wanting approval, control or safety? And what don't you like about holding on? Does that bring up a wanting ofapproval, control or safety? And could you let go of either wanting approval, control or safety? And what do you likeabout holding on? Does that bring up a wanting of approval, control or safety? And could you let go of either wantingapproval, control or safety? And what don't you like about holding on? Could you just let it go?

What do you like about holding on? Does that bring up a wanting of approval, control or safety? And could you let go ofthese wants? Continue letting go until you have no more likes or dislikes with regard to holding on.

现在我们来问问自己“榨柠檬”的问题吧。想象你永远要在任何事情上坚持到底，停都停不下来，你下半

辈子就得这样过了。看着想法是否在你胸腹之间激起了某种紧抓感、抗拒感，无用能量？就让它穿过你离去

吧。它自己也是想要离开的，它不好，也不坏——它只是一股路过的能量。想象你永远要对任何事情坚持到底

了，停都停不下来，你不得不永远这样下去。看看是否有某种紧抓感或是抗拒感被激发了，就让它离开吧。你

无法停止了。就让那能量浮上表面，穿过你离开吧。持续释放，直到你对这个问题百分之百地清楚了再往下继

续。

你能放下自己对坚持的全部嗔恨吗？如果你在说“是”的时候有所抗拒或犹豫不决，就让那能量离开吧。

你能否把自己对坚持的全部嗔恨都放下了？就只是让那股能量离开？持续释放，直到你能百分之百、毫不抗拒

地给出一个肯定的答复。

And now let's ask the "squeezing the lemon" question. Imagine always holding on to everything. You can't stop. You'regoing to have to do it for the rest of your life. See if that brings up a clutching, a resistance, an unwanted energy in your

stomach or your chest area and just allow it to pass through. It wants to leave. It's not good, it's not bad--it's just energypassing through. Imagine always holding on to everything. You can't stop You're going to have to do it forever. If there'sany clutching or resistance, just allow it to leave. You can't stop. Just allow that energy to come up and allow it to passthrough. Continue releasing until you are 100% clean on this question and then move on.

Could you let go of your entire aversion to holding on? If there's any resistance to saying "yes" or clutching, just allowthat energy to leave. Could you let go of your entire aversion to holding on and just allow the energy to leave? Continuereleasing until you can answer the question 100% with no resistance.

对放手的贪爱

意识洪流

（只要让你的头脑围绕这一贪爱自由活动，将想法都写下来，将它们归到想要被认同、想要控制或想要安全妥

当的三大欲望之下，然后把欲望释放掉。）

ATTACHMENT TO LETTING GOStream of Consciousness:(Just let your mind think of things about the attachment. Write it down and see what you wrote or thought of as wantingapproval, wanting control, or wanting to be safe or secure and then release the want.)

我喜欢放手的哪一点呢？

What do I like about letting go?______________________________________我不喜欢放手的哪一点呢？

What don't I like about letting go?______________________________________

1、 想象你永远都要对任何事情放手，无法停止。（将其在你胸腹之间激起的紧抓不放的感觉或抗拒感释

放。重复释放，直到没有剩余。）

2、我能否将自己对放手的所有贪爱都释放掉？（持续释放，直到你能够毫不犹豫、毫不抗拒地给出一个百分之百肯定的答案。）

1. Imagine always having to let go of everything--you can't stop. (Let go of clutching or resisting the feeling it brings upin your stomach or chest. Keep releasing until there are no more feelings in your stomach or chest.)

2. Could I let go of my entire aversion to letting go? (Keep letting go until you can say "yes" 100% with no clutching orresistance.)

现在我们来观察一下自己对放手的贪爱吧。放手会给你带来什么好处？这会激起你想要被认同、想要控制

或是想要安全的欲望吗？不管是哪个，你能把它放下吗？放手会给你带来什么坏处呢？这会让你觉得想要被认

同、想要控制或是想要安全吗？不管是哪个“想要”，你能把它放下吗？放手会给你带来什么好处呢？这会激

起你想要被认同、想要控制或是想要安全的欲望吗？不管什么被激发了，你能把它放下吗？放手会给你带来什

么坏处呢？这会激起你想要被认同、想要控制或是想要安全的欲望吗？你能只是把它放下吗？持续释放，直到

你再也想不出新的好处或是坏处了，然后继续。

现在我们来问一下自己“榨柠檬”的问题吧。想象你永远、永远都不能再对什么放手了，就是做不到了。

看这想法是否在你胸腹之间激起了一种紧抓感或是抗拒感。就让它穿过你离开吧——它自己也是想要离开的。

它不好也不坏，只不过是股路过的能量。想象你永远、永远、永远都不能再对什么放手了，你失去了这种能

力。不管这激起了哪种能量，请你只是把它释放掉。

And now let's look at the attachment to letting go. What advantage is it for you to let go? Does that bring up a wanting ofapproval, control or safety? And whichever want that gets stirred up, could you just let it go? And what disadvantage is itfor you to let go? Does that bring up a wanting of approval, control or safety? And whichever want that gets stirred up,could you just allow it to leave? And what advantage is it for you to let go? Does that bring up a wanting of approval,control or safety? And could you let go of those wants? And what disadvantage is it for you to let go? Does that bring upa wanting of approval, control or safety? And whichever want that gets stirred up, could you just let it go? Continuereleasing until you have no more advantages or disadvantages coming up. Then move on.

And now let's ask the "squeezing the lemon" question. Imagine never, ever being able to let go again. You can't do it.See if that brings up a clutching in your stomach or chest area, a resistance. Just allow it to pass through. It wants toleave. It's not good, it's not bad, it's just energy passing through. Imagine never, ever, ever being able to let go again.You've lost the ability. And whichever energy that brings up, just let it go.

对放手的嗔恨

意识洪流

（只要让你的头脑围绕这一嗔恨自由活动，将想法都写下来，将它们归到想要被认同、想要控制或想要安全妥

当的三大欲望之下，然后把欲望释放掉。）

AVERSION TO LETTING GOStream of Consciousness:(Just let your mind think of things about the aversion. Write it down and see. What you wrote or thought as wantingapproval, wanting control or wanting to be safe and secure and then release the want.)

我喜欢放手的哪一点呢？

What do I like about letting go?_________________________我不喜欢放手的哪一点呢？

What don't I like about letting go?_________________________

1、想象你永远都要对任何事情放手，无法停止。（将它在你胸腹之间引起的紧抓感或抗拒感释放掉。重复释放，直到胸腹之间没有任何感觉留下。）

2、我能否把自己对放手的所有嗔恨都放下呢？（重复释放，直到你能毫不犹豫、毫不抗拒地给出一个百分之百肯定的答复。）

1. Imagine always having to let go of everything and you can't stop. (Let go of clutching or resisting the feeling it bringsup in your stomach or your chest. Keep releasing until there are no more feelings in your stomach or chest.)2. Could I let go of my entire aversion to letting go? (Keep letting go until you can say "yes" 100% with no clutching orresistance.)

第二十四章 满足感以及如何永远拥有它

CHAPTER TWENTY-FOURSATISFACTION AND HOW TO HAVE IT ALL THE TIME

“每个想法都是一种折磨，当思想的波动完全静止下来后，就不会再有烦恼了。”——莱斯特·利文森

"Every thought is an affliction. When the thought waves are completely stilled, there are no more afflictions."--Lester Levenson

对满足感的贪爱

意识洪流

（只要让你的头脑围绕这一贪爱自由活动，将想法都写下来，将它们归到想要被认同、想要控制或想要安全妥

当的三大欲望之下，然后把欲望释放掉。）

ATTACHMENT TO SATISFACTIONStream of Consciousness:(Just let your mind think of things about the attachment. Write them down and see what you wrote or thought as wantingapproval, wanting control, or wanting to be safe or secure and then release the want.)

感到满足能给我带来什么好处？

What advantage is it to me to be satisfied?___________________________________________________感到满足会给我带来什么坏处？

What disadvantage is it to me to be satisfied?___________________________________________________

1、 想象我永远都不能感到满足了。（将其在你胸腹之间激起的紧抓不放的感觉或抗拒感释放。重复释放，

直到没有剩余。）

2、我能否将自己对满足感的所有贪爱都释放掉？（持续释放，直到你能够毫不犹豫、毫不抗拒地给出一个百分之百肯定的答案。）

1. Imagine never being able to satisfy myself. (Let go of clutching or resisting the feeling it brings up in your stomach orchest. Keep releasing until there are no more feelings in your stomach or chest.)2. Could I let go of my entire attachment to satisfaction? (Keep letting go until you can say "yes" 100% with noclutching or resistance.)

“我得不到满足感，我得不到满足感，

而且我试了又试，试了又试，

我就是得不到，得不到，满足感。”

"I can't get no satisfaction, I can't get no satisfaction,And I try, And I try, And I try, And I try,I can't get no ... 1 can't get no ... Satisfaction.”

当你盯着这首滚石乐队著名的《满足感》的歌词时，请好好想想感到满足会给你带来什么好处。这激起了

你想要被认同、想要控制或是想要安全的欲望吗？不管是哪种欲望被激发了，你能只是把它放下吗？感到满足

又会给你带来什么坏处呢？这会让你觉得想要被认同、想要控制或是想要安全吗？不管是哪个想要，你能只是

把它放下吗？持续做这个练习，直到你再想不出什么好处或是坏处了，然后继续。

现在我们来问问自己“榨柠檬”的问题吧。想象你永远、永远、永远都不能满足自己了。这会激起你想要

被认同、想要控制或是想要安全的欲望吗？这激起了某种紧抓不放的感觉吗？如果有的话，请垂下头，允许那

股能量穿过你离开吧。想象你永远、永远、永远都不能再满足自己了。然后垂下头，把紧抓感和抗拒感都释放

掉，然后让那股能量自行离开吧。

While thinking of these lyrics from the famous Rolling Stones song, "Satisfaction," think about what advantage is instore for you to be satisfied. Does that bring up a wanting of approval, control or safety? And whichever want that getsstirred up, could you just let it go? And what disadvantage is it for you to be satisfied? Does that bring up a wanting ofapproval, control or safety? And whichever want that gets stirred up, could you just let it go? Continue releasing untilthere are no more advantages and disadvantages coming up before moving on.

And now let's ask the "squeezing the lemon" question. Imagine never, ever, ever being able to satisfy yourself. Does thatbring up a wanting of approval, control or safety? Does it bring up a clutching? And if so, put your head down and allowthat energy to pass through. Imagine never, ever, ever being able to satisfy yourself ever again. Put your head down, letgo of clutching, let go of resistance, and just allow that energy to leave.

想象你永远都不能再感到满足了，你不能再满足自己了。然后只是把头垂下，允许那股能量上浮离开。想

象你永远、永远、永远都不能再满足自己了。垂下头并且允许那股能量浮上表面，穿过你离开吧。持续释放，

直到你在这个问题上不再紧抓着不放，然后继续。

你能否把自己对满足感的所有贪爱都放下呢？如果你在说“是”的时候心生抗拒，你能把这种抗拒感放下

吗？你能把自己对满足感的所有贪爱都放下吗？如果你在说“是”的时候心生抗拒，你能把它百分之百释放掉

吗？

Imagine never being able to be satisfied again. You can't satisfy yourself. Just put your head down and allow that energyto come up and pass through. Imagine never, ever, ever being able to satisfy yourself again. Put your head down andallow that energy to come up and allow it to pass through. Keep releasing until you have no more clutching on thequestion, then move on.

And could you let go of your entire attachment to satisfaction? And if there's any resistance to saying "yes," could youlet it go? And could you let go of your entire attachment to satisfaction? And if there's any resistance to saying "yes,"could you just let it go 100%?

对满足感的嗔恨

意识洪流

（只要让你的头脑围绕这一嗔恨自由活动，将想法都写下来，将它们归到想要被认同、想要控制或想要安全妥

当的三大欲望之下，然后把欲望释放掉。）

AVERSION TO SATISFACTIONStream of Consciousness:(Just let your mind think of things about the aversion. Write it down and see. What you wrote or thought as wantingapproval, wanting control or wanting to be safe and secure and then release the want.)

我喜欢感到满足的哪一点呢？

What do I like about being satisfied?________________________________

我不喜欢感到满足的哪一点呢？

What don't I like about being satisfied?________________________________

1、想象你要一直对任何事情都感到满足。（将它在你胸腹之间引起的紧抓感或抗拒感释放掉。重复释放，直到胸腹之间没有任何感觉留下。）

2、我能否把自己对满足感的所有嗔恨都放下呢？（重复释放，直到你能毫不犹豫、毫不抗拒地给出一个百分之百肯定的答复。）

1. Imagine always being satisfied no matter what. (Let go of clutching or resisting the feeling it brings up in yourstomach or chest. Keep releasing until there are no more feelings in your stomach or chest.)2. Could I let go of my entire aversion to satisfaction? (Keep letting go until you can say "yes" 100% with no clutchingor resistance.)

现在我们来观察一下自己对满足感的嗔恨吧。你讨厌感到满足的哪一点呢？这会让你觉得想要被认同、想

要控制或是想要安全吗？你能把这些想要都放下吗？你喜欢感到满足的哪一点呢？这会激起你想要被认同、想

要控制或是想要安全的欲望吗？不管是哪种欲望，你能放下吗？你不喜欢感到满足的哪一点呢？这会激起你想

要被认同、想要控制或是想要安全的欲望吗？你能把这些欲望都放下吗？持续释放，直到你对此再想不出什么

喜欢或是不喜欢来。然后继续。

现在我们来问问自己关于满足感的“榨柠檬”问题吧。想象你要永远都感到满足了，不管是对什么。看这

想法是否激起了一种抗拒感或是紧抓感。这在你胸腹之间勾起了一股无用能量吗？如果是的话，就只是让那股

能量浮上表面、穿过你离开吧。同样地，再次想象你永远都要对任何事感到满足的样子，你别无选择。如果这

想法激起了一种紧抓感或是抗拒感的话，就让那股能量穿越离开吧。想象你永远都要对任何事感到满足了。就

只是让那股能量上浮离开吧。持续释放，直到你在这个问题上再没有什么紧抓感或是抗拒感。然后继续。

你能把自己对满足感的所有嗔恨都放下吗？在说“是”的时候感到抗拒吗？如果有的话，就让那股能量浮

上表面离开吧。你能把自己对满足感的所有嗔恨都放下吗？如果还感到抗拒的话，把这种抗拒感也一并释放

掉。

Now let's look at the aversion to satisfaction. What don't you like about being satisfied? Does that bring up a wanting ofapproval, control or safety? And could you let go of either wanting approval, wanting control or wanting safety? Andwhat do you like about being satisfied? Does that bring up a wanting of approval, control or safety? And could you let goof either wanting approval, control or safety? And what don't you like about being satisfied? Does that bring up awanting of approval, control or safety? And could you let go of these wants? Keep releasing until there are no more likesor dislikes coming up. Then move on.

Now let's ask the "squeezing the lemon" question with regard to being satisfied. Imagine always being satisfied, nomatter what. See if that brings up a resistance or clutching. Does it bring up an unwanted energy in your stomach orchest? If so, just allow that energy to come up and pass through. Likewise, imagine always being satisfied, no matterwhat. You have no choice. If that brings up a clutching, a resistance, just allow that energy to pass through. Imaginealways being satisfied, no matter what. And just allow that energy to come up and pass through. Keep releasing untilthere is no more clutching or resistance regarding this question. Then move on.

Could you let go of your entire aversion to satisfaction? Any resistance to saying "yes?" If so, just allow that energy tocome up and allow it to pass through. Could you let go of your entire aversion to satisfaction? If there's any resistance,just let it go.

对付出信任的贪爱

意识洪流

（只要让你的头脑围绕这一贪爱自由活动，将想法都写下来，将它们归到想要被认同、想要控制或想要安全妥

当的三大欲望之下，然后把欲望释放掉。）

ATTACHMENT TO TRUSTINGStream of Consciousness:(Just let your mind think of things about the attachment. Write them down and see what you wrote or thought as wantingapproval, wanting control, or wanting to be safe or secure and then release the want.)

付出信任会给我带来什么好处呢？

What advantage is it to me to trust?____________________________________________付出信任会给我带来什么坏处呢？

What disadvantage is it to me to trust?____________________________________________

1、 想象你永远、永远都不能再信任什么了。（将其在你胸腹之间激起的紧抓不放的感觉或抗拒感释放。重

复释放，直到没有剩余。）

2、我能否将自己对于付出信任的所有贪爱都释放掉？（持续释放，直到你能够毫不犹豫、毫不抗拒地给出一个百分之百肯定的答案。）

1. Imagine never ever being able to trust again. (Let go of clutching or resisting the feeling it brings up in your stomachor chest. Keep releasing until there are no more feelings in your stomach or chest.)2. Could I let go of my entire attachment to trusting? (Keep letting go until you can say "yes" 100% with no clutching orresistance.)

好，我们来研究一下自己对付出信任的贪爱吧。付出信任能给你带来什么好处呢？这会激起你想要被认

同、想要控制或是想要安全的欲望吗？你能把这些欲望都放下吗？付出信任会给你带来什么坏处呢？这会让你

觉得想要被认同、想要控制或是想要安全吗？你能把这些想要都放下吗？继续释放，直到你再想不出有什么好

处或坏处，然后继续。

现在我们要开始问“榨柠檬”的问题了。想象你永远、永远、永远都不能再信任什么了，你做不到了。看

这想法是否激起了一种抗拒感或是紧抓感。只要让那股能量浮上表面离开就好。想象你永远、永远、永远都不

能再信任什么了，就是做不到了。就只是让那股能量穿过你离开吧。想象你永远、永远、永远都不能再信任什

么了，你做不到了，你失去了这种能力。如果你感到了紧抓不放或是抗拒，请放手让它离开吧。

你能否把自己对于付出信任的所有贪爱都放下呢？如果你在说“是”的时候感到了些许抗拒，就感受一下

它吧，允许它浮上表面，邀请它上浮然后离开。你能把自己对于付出信任的所有贪爱都放下吗？不管怎样的能

量被激起了，就允许它上浮离开就好了。

And now let's look at this attachment to trusting. What advantage is it for you to trust? Does that bring up a wanting ofapproval, control or safety? And could you let go of either wanting approval, control or safety? And what disadvantage isit for you to trust? Does that bring up a wanting of approval, control or safety? And could you let go of either wantingapproval, control or safety? Continue releasing on these questions until there are no more advantages or disadvantages--then move on.

And now let's ask the "squeezing the lemon" question. Imagine never, ever, ever being able to trust again. You can't do it.See if it brings up a resistance or a clutching. Just allow that energy to come up and pass through. Imagine never, ever,ever being able to trust again. You can't do it. And just allow that energy to pass through. Imagine never, ever, ever beingable to trust again. You can't do it. You've lost the ability. If there's any clutching or resistance, just allow it to passthrough.

And could you let go of your entire attachment to trusting? If there's any resistance to saying "yes," just feel it. Allow itto come up. Invite it up and allow it to pass through. Could you let go of your entire attachment to trusting? And justallow whatever energy there is to pass through.

对付出信任的嗔恨

意识洪流

（只要让你的头脑围绕这一嗔恨自由活动，将想法都写下来，将它们归到想要被认同、想要控制或想要安全妥

当的三大欲望之下，然后把欲望释放掉。）

AVERSION TO TRUSTINGStream of Consciousness:(Just let your mind think of things about the aversion. Write it down and see what you wrote or thought as wantingapproval, control or safety and security. Then release the want.)

我喜欢付出信任的哪一点呢？

What do I like about trusting?________________________________我不喜欢付出信任的哪一点呢？

What don't I like about trusting?________________________________

1、想象你永远都要对任何人或物付出信任。（将它在你胸腹之间引起的紧抓感或抗拒感释放掉。重复释放，直到胸腹之间没有任何感觉留下。）

2、我能否把自己对于付出信任的所有嗔恨都放下呢？（重复释放，直到你能毫不犹豫、毫不抗拒地给出一个百分之百肯定的答复。）

1. Imagine always trusting everybody and everything. (Let go of clutching or resisting the feeling it brings up in yourstomach or chest. Keep releasing until there are no more feelings in your stomach or chest.)2. Could I let go of my entire aversion to trusting. (Keep letting go until you can say "yes" 100% with no clutching orresistance.)

现在我们来观察一下自己对付出信任的嗔恨吧。你喜欢付出信任的哪一点呢？这会让你觉得想要被认同、

想要控制或是想要安全妥当吗？你能把这些想要都放下吗？你不喜欢付出信任的哪一点呢？这会激起你想要被

认同、想要控制或是想要安全的欲望吗？你能把这些欲望都放下吗？你喜欢付出信任的哪一点呢？这会让你觉

得想要被认同、想要控制或是想要安全吗？你能把这些想要都放下吗？你不喜欢付出信任的哪一点呢？这会激

发你想要被认同、想要控制或是想要安全的欲望吗？你能否把这些欲望都放下呢？

想象你永远都要对任何人、任何事付出信任了。看这想法是否会让你感到抗拒、排斥，或是紧抓不放，然

后就让那股能量浮上表面离开吧。想象你永远都要对任何人、任何东西付出信任了。就允许那股能量上浮离开

吧。

你能把自己对付出信任的所有嗔恨都放下吗？如果你在说“是”的时候心生抗拒，就把它放下吧。再来：

你能把自己对于付出信任的所有嗔恨都放下吗？如果你在说“是”的时候心生抗拒，你能只是把它放下吗？

And now let's look at the aversion to trusting. What do you like about trusting? Does that bring up a wanting of approval,wanting of control or a wanting of safety and security? Could you let go of any or all of these wants? And what don't youlike about trusting? Does that bring up a wanting of approval, control or safety? And could you let go of these wants?And what do you like about trusting? Does that bring up a wanting of approval, control or safety? And could you let goof any or all of these wants? And what don't you like about trusting? Does that bring up a wanting of approval, control or

safety? And could you let go of either wanting approval, control or safety?

Imagine always trusting everybody and everyone all the time. See if that brings up a resistance, a rejecting or clutchingand just allow that energy to come up and pass through. Imagine always trusting everybody and everything. Allow it tocome up and pass through.

And could you let go of your entire aversion to trusting? If there's any resistance to saying "yes," just let it go. Again:could you let go of your entire aversion to trusting. If there's any resistance to saying "yes," could you just let it go?

你也许想多问自己几次下一页的几个问题。记住，这只是一个测量你自从开始丰盛课程以来变得多么波澜

不惊的方法。不要让它成为你自我否定的手段。记住，知道自己在行动量表上的位置是至关重要的。毕竟，如

果你不知道你身处何方、去往何处的话，就不可能到达目的地了。你要做的不过是检查一下自己的情况，看看

自己已经自由到哪种程度了。

你准备好后可以进入下一章。

You may want to ask yourself the questions on the facing page several times. Remember it's just a measure to see howimperturbable you are since starting The Abundance Course. Don't use it to beat yourself up. Remember it's important toknow where you are on the Scale of Action. After all, if you don't know where you are and where you're going, youwon't be able to get there. You're just examining yourself and your degree of freedom.

And when you're ready to continue, move on to the next chapter.

检验一下你进行得怎么样了

CHECK TO SEE HOW YOU ARE DOING

我们来看看下面的一些自我成长码尺。对照着它们检验一下自己，看自己在前往自由与波澜不惊的路上

进行到哪里了。

Let's look at some self-growth yardsticks. Just take a check and see where you are on the way to freedom and imperturbability by asking the following questions:

我完全处于一个平和安静的状态吗？

我有多饱含爱意？

我是否爱着所有的存在？

我完全同意为任何发生在我身上的事负起责任吗？

我脱离了欲望的束缚、奔向自由了吗？

我是否已经没有贪爱与嗔恨了？

我是否拥有了做自己想做的事或者不做自己不想做的事的自由？

我允许并接纳其他的存在吗？

我认可并接受自己所处的世界以及身边的人吗？

我认可并接纳自己吗？

我是否已经不再受他人的愿望或想法的束缚、完全奔向自由了？

我的心绪依然会受到扰动吗？

我是否能够清楚、自由、而且真诚地表达自己？

我是否能够在独处的时候保持平和的心态？

我的生活简单吗？

Am I completely at peace? How loving am I? Do I love all beings? Do I accept the responsibility for whatever happens to me? Am I free from desire? Do I have no attachments and no aversions? Am I free to do or not to do the things that I want or don't want to do? Do I grant others their beingness? Am I accepting of the world and the people around me? Am I accepting of myself? Am I completely free from reacting to people's wishes and thoughts? Am I disturbed? Am I able to express myself clearly, freely and truthfully? Am I able to be alone and at peace? Is my life simple?

第二十五章 清算过去的人际关系

CHAPTER TWENTY-FIVECLEARING UP PAST RELATIONSHIPS

“爱被错误的态度压制着。爱是我们基本的天性，是再自然不过的一件事，所以它才如此容易。相反地，不爱

才很费力。我们逃避自己天然原始的自我，遮盖它，用与爱对立的种种观念压抑它。然后，正是因为我们的不

去爱，才没有爱会降临到我们身上。当我们学会去爱的时候，感觉才是最棒的。”

——莱斯特·利文森

“Love is smothered by wrong attitudes. Love is our basic nature and a natural thing. That's why it is so easy.The opposite takes effort. We move away from our natural self, cover it, smother it with concepts of the opposite

of love and then, because we're not loving, unloving comes back at us. We feel the greatest when we love."--Lester Levenson

我发现了许多阻挡我们获得丰盛的东西，其中之一便是我们潜意识里，甚至是明意识里，对我们父母、兄

弟姐妹、“重要他人”、另一半等人的感情。因此，我们要做一系列清算练习，来挖出自己潜意识里最深处的

想法，放它们离开。

One of the things I've found that gets in the way of us having abundance is some subconscious--or even conscious--feelings about our parents, brothers, sisters, significant others, husbands, wives, etc. Therefore, we're going to do acleanup series to dig up our subconscious thoughts and just allow them to leave.

清算你与母亲之间

CLEANING UP ON YOURMOTHER

请了解这一概念：允许自己充分地彻底地爱你的母亲。为此，我们来做一个关于“我允许自己爱我的母

亲”的目标图表练习吧。（把自己对母亲所有的感受都列出来，然后对其释放。）

Get the idea of allowing yourself to love your mother fully. Let's do a goal chart: "I Allow Myself to Love My Mother".(List all the feelings you can about your mother and release on them.)___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

看你列出的那些条目是否会在你脑海中唤起某种感受或想法。回想一件她做过的事，也许是某件直接影响

了她的现在的事，也许是她对你提出的某个要求。总之，看这些回忆是否激起了某种感觉，某种抗拒感或是紧

抓感。你能把这些感觉都放下吗？垂下头去注意那里的无用能量，就让它浮上表面离开就好了，它也是想要离

开的。

现在考虑一下你列的那张清单的标题——“我允许自己爱我的母亲”。回想她过去对你做的某件你不喜欢

的事或对你说的某些你不喜欢的话，那激起了你想要被认同、想要控制或是想要安全的欲望吗？你能否把这些

欲望放下呢？

See if each of the items you listed conjures up a feeling or thought. Think of something that maybe she did from the past.Maybe there's something about the way she is now. Maybe it's something she told you to do. See if any or all of thesebring up a feeling, a resistance or clutching. Could you let go of that clutching or resisting? Put your head down andnotice there may be an unwanted energy. Just allow it to come up and pass through. It wants to leave.

Now think about the list titled "I Allow Myself to Love My Mother." Think of something she did to you or said to youthat you don't/didn't like. Did that bring up a wanting of approval, control or safety? And could you let go of eitherwanting approval, control or safety?

现在，看看你对于母亲是否有许多抗拒和排斥？关于她本人、她做事的风格——任何她身上你希望能够改

变的东西。你现在能注意到胸腹之间的那股无用能量吗？垂下头，让那股能量浮上表面吧。把对它的抗拒也一

并释放掉，让它自行离开。现在，考虑一下允许自己爱母亲这件事。这并不意味着你需要对她言听计从，这只

意味着你正在朝着波澜不惊的状态迈进。你会单纯地爱着她本真的样子，不再想要改变她。不管你之前是否已

经认识到了这一点，不过说实话，你是不可能改变她的。

如果你依然对这件事心存抗拒，就依然处于被压迫的状态。母亲似乎知道你心里所有的开关，也知道如何

去打开它们。她们能够轻而易举地让你被愧疚感、挫败感、或是愤怒等情绪淹没。回想一件你母亲对你做的让

你感到无比愧疚的事，看这回忆是否在你胸腹之间激起了一股无用能量，然后垂下头，就只是让那能量上浮离

开吧。

Now see if you have any resistance regarding your mother--the way she is, the way she acts or acted--anything you wantto change about her. Do you notice an unwanted energy in your stomach or chest? Put your head down and allow thatenergy to come up. Let go of resisting it and allow it to pass through. Now think about allowing yourself to you’re yourmother. That doesn't mean you need to do what she wants you to do or what she tells you to do. It means you'rebecoming imperturbable. You just love her for the way she is, not wanting to change her. In case you haven't noticed,you can't really change her anyway.

If you're resisting, you're experiencing a push. Mothers seem to know all about buttons and how to push them. They canmake us feel guilty, frustrated, angry, and so on. Think about something that your mother has done to you that makesyou feel guilty. And see if it brings up an unwanted energy in your stomach or chest. Then put your head down and justallow that energy to come up ... and then allow it to leave.

当你想着你的母亲时，是否会产生某种紧抓不放或是抗拒排斥的感觉？回想她说话的风格、她对你说过的

话、她叫你去做的事，看这些回忆是否会勾起一股无用能量，就让那能量穿过你离开吧。做完之后，看你对母

亲的感受如何，是否有变化。回想她身上你曾经想要改变的地方，也许是她的外表、她说话的方式，也许是她

曾经对你说过的话或是她的为人处事。垂下头，看你是否又产生了排斥抵触感。就让那股能量上浮离开吧。它

不好也不坏，只不过是股路过的能量。再回想一些关于你母亲的困扰你的事，垂下头，就让那股能量上浮离开

吧。

现在，再看一下自己对母亲的感受如何。也许你想要暂时停在这里，多花些时间继续攻克“我允许自己爱

我的母亲”的目标列表，把你能想到的与母亲有关的困扰你的东西都清算掉，也许是她曾说过的话、做过的

事——某件在你们二人之间发生的事。不管是什么，请你只是把它视为一股无用能量，垂下头然后允许它上浮

离开。或者把它归于想要被认同、想要控制或是想要安全这三大欲望，然后把它放下。继续对这一问题做释

放，直到把列表上的所有条目消灭殆尽，然后继续。

When you're thinking about your mother, see if there's any more clutching. Is there any resistance? Think about the wayshe speaks, something she said to you or what she's telling you to do these days. See if any of those bring up anunwanted energy. And just allow that energy to pass through. And see how you feel about your mother after doing so.See if there's anything you'd like to change. Perhaps it's the way she looks, the way she talks, something she said to youonce or the way she acts. Put your head down and see if there's any resistance-- then just allow that energy to passthrough. It's not good, it's not bad, it's just energy passing through. And think of something that bothers you about yourmother. Put your head down and allow that energy to come up and allow it to pass through.

Now see how you feel about your mother. Now, at this point, you might want to stop and continue working on the goalsheet titled "I Allow Myself to Love My Mother." Clean up anything you can think of that bothers you about your

mother. Perhaps it's something she once said, something she once did-something that occurred between the two of you.Whatever it is, just see it as unwanted energy. Put your head down and allow it to come up. Or see it as a wanting ofapproval, control or safety and just let it go. Continue releasing on the topics you listed until there's nothing left and thenmove on.

清算你与父亲之间

CLEANING UP ON YOUR FATHER

“我允许自己爱我的父亲”。（把自己对父亲所有的感受都列出来，然后对其释放。）

"I Allow Myself to Love My Father". (List all the feelings you can about your father and release on them.)___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

现在，我们要往下进行到清算你与父亲的关系了。运用“我允许自己爱我的父亲”列表，写下你对他的所

有感受。看你是否有很多因他而生的困扰——他做过的事，行事的风格等等。好吧，也许他已经过世了。但是

不管怎样，如果你想要改变任何他的、或者是关于他的东西，就请垂下头，看看那股被激起的无用能量，然后

放它离开吧。

回想你的父亲，考虑一下“我允许自己爱我的父亲”这件事。看你是否想起了某些想要改变的他的、或者

是关于他的东西，也许是某件你们二人之间发生过的事，你是否依然想要改变它？尽管你无法改变过去已经发

生了的事，但是你可以改变自己对那件事的感觉，通过垂下头、让那股能量上浮离开。看你自己对于“爱我的

父亲”这件事是否有所抗拒排斥或是紧抓不放。就让那股无用能量上浮离开吧，它不好也不坏，只不过是一股

能量。释放更多，越多越好。

Now we're going to move on to father. Using the "/ Allow Myself to Love My Father" worksheet, list your feelings abouthim. See if there's anything about him that bothers you--something he did, the way he acts. Maybe he's not here anymorein body. Whatever it is, if there's something you'd like to change about it, put your head down and see if there's anunwanted energy that gets stirred up. Just allow that energy to pass through.

And think about your father: "/ allow myself to love my father." See if there's something you'd like to change about him.Maybe there's something that happened between you two. See if you'd still change it. You can't change something thatonce happened, but you can let go of the way you feel about it by putting your head down and just allowing that energyto come up and pass through. See if you're resisting loving your father or clutching. Allow that energy to just come upand pass through. It's not good, it's not bad, it's just energy. And more --and more.

莱斯特曾经说过，爱着别人的你已经非常幸运了。对照一下你自己的情况，当你爱着别人的时候，自我感

觉不是也很良好吗？所以为什么不把那些因他人而生的困扰都释放掉、让自己感觉更好一些呢？这件事不是为

别人而做的，而是为自己做的。

我允许自己爱我的父亲。看你心中是否还有残留的抗拒感或是无用能量。垂下头，让它自行离开吧。现

在，继续按照那张清单来释放你对父亲的感受，直到你对他只有爱意。看着“我允许自己爱我的父亲”的标

题，然后释放掉任何你因他而生的困扰，直到你对他百分之百全是爱意，再往下继续。

Lester once said if you are loving, you are the lucky one. Examine that for yourself. When you're loving, you're feelingnice about yourself. So why not let go of anything that's bothering you about anybody else so you can feel good? Don'tdo it for them; do it for you.

I allow myself to love my father. Let's see if there's any resistance, any energy left. Put your head down and allow it tojust pass through. Now take out the releasing sheet on your father and keep releasing until you only have love for him.

Look at "I Allow Myself to Love My Father" and let go of anything that bothers you about him. Don't stop until you onlyfeel 1 00% loving toward him.

清算你与兄弟姐妹的关系

CLEANING UP ON YOUR BROTHER OR SISTER

“我允许自己爱我的兄弟/姐妹”。（把自己对兄弟或姐妹所有的感受都列出来，然后对其释放。）"I Allow Myself to Love My Brother or Sister". (List all the feelings you can about your brother or sister and release onthem.)___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

现在我们来看看自己的兄弟或是姐妹吧，你们之间曾经发生过什么事吗？如果你有好几个兄弟或是姐妹，

就先挑一个你最想改变他或是与他的关系的。不过你能先把想要改变的这种想法——这种匮乏感——放下吗？

就只是允许它离开？回想你们之间曾发生过的事或说过的话，你心中是否产生了抗拒排斥感？也许就是它们在

戳着你的按钮。你能允许那些无用能量上浮离开么？你是否依然很想改变你们之间发生过的某件事？你能把这

种“想要”放下吗？它其实是一种匮乏感。就让它浮上表面，穿过你离开吧。你也许觉得，无论怎么相处，他

们最终都会让你产生同样的感受，无法改变。请不要就这样放弃了自己的权力。其实你只要垂下头，允许那股

能量穿过你离开就好。再回想一些他们对你说过的，你想要改变的话。你能否轻松、毫不费力地允许那股能量

浮上表面，然后放手让它离开呢？

如果你还有别的兄弟姐妹，你也许还想对他或她也做一次同样的练习，放心，这个练习全都适用。

And now let's look at your brother or sister. See if anything happened between you. If you have more than one, pick onethat you would like to change. Could you let go of wanting to change it--that lacking feeling--and just allow it to passthrough? And think of something else that happened between you--something that was said or done. See if you have anyresistance. Maybe they're pushing your buttons. Could you just allow that energy to come up and allow it to pass through?And see if there's anything that happened that you'd still like to change. Could you let go of wanting to change it? It's alacking feeling. Allow that feeling to come up and allow it to pass through. And maybe you think they make you feel acertain way. Don't give away your power. Just put your head down and allow that energy to pass through. Think ofsomething they once said to you that you'd still like to change. Could you allow that energy to come through with easeand let it go?

Now if you have more than one brother or sister, you might want to do a goal chart titled "I Allow Myself to Love MySister" and release on anything that bothers you about them. The same would apply for any other additional siblings.

“我允许自己爱我的_____”。（把自己对_____所有的感受都列出来，然后对其释放。）现在我们来对其他的“重要他人”来做同样的练习吧，可以是你的丈夫或妻子、男友或女友，或者任何现

在和过去的人际关系。选一个人来清算你们之间的关系。考虑一下，“我允许自己爱______”。当你在想着这件事的时候，会有某种感受、紧抓不放的感觉、抗拒排斥的感觉产生吗？想要被认同、想要控制或是想要安全

的三大欲望会因此被激发吗？你能否把这些欲望都放下呢？回想一件那个人曾经做过的事，或是他身上你想要

改变的事。看这回忆是否在你胸腹之间挑起了一种紧抓感或抗拒感。就让那股能量上浮离开吧。它不好也不

坏，只不过是一股如果的能量。再回想一件他曾经做过的事或说过的话，回想他们的一举一动，看你是否会因

此感到困扰。垂下头，让那股能量浮上表面、自行离开吧。

"I Allow Myself to Love My... ". (List all the feelings you can about your significant other and release on them.)

And now let's go on to any significant others--a husband, wife, boyfriend, girlfriend or any relationship from the past or

present. Pick one of these people to clean up on. Think, "I allow myself to love_____.'" When you think about that, doesit bring up a feeling, a clutching, a resistance or a wanting of approval, control or safety? And could you let go of thatwanting of approval, control or safety? Think about something they've done in the past or something you'd like to changeabout them. See if that brings up a clutching or resistance in your stomach or chest. Then allow that energy to come upand pass through. It's not good; it's not bad. It's just energy passing through. Now think of something they said or did.Think of how they act. See if these things bother you. Put your head down and allow that energy to come up and passthrough.

“我允许自己爱_____”，看这想法是否激发了你想要被认同、想要控制或是想要安全的欲望？你能把这些“想要”都放下吗？“我允许自己爱______”，看这想法是否激发了你想要被认同、想要控制或是想要安全的欲望？你能把这些“想要”都放下吗？“我允许自己去爱”，看这想法是否激发了你想要被认同、想要控制或

是想要安全的欲望？不管是哪一个，你能允许这种“想要”——这种匮乏感——离开吗？“我允许自己去

爱”，看这想法是否激发了你想要被认同、想要控制或是想要安全的欲望？你能把这些“想要”都放下吗？

“我允许自己爱_____”，回想一件曾经发生在你与那个人之间的事，可以是他们说过的话、他们的样子、他们的一举一动，以及他们对你的好与不好。如果它们让你觉得想要被认同、想要控制或是想要安全，你能否

对这些“想要”放手、允许它们离开呢？“我允许自己去爱”，这会激起你想要被认同、想要控制或是想要安

全的欲望吗？你能把这些欲望放下吗？

"I allow myself to love_____.'" See if that brings up a feeling of wanting approval, control safety. And could you let goof wanting approval, control or safety? "I allow myself to love_____.'" See if that brings up a feeling of wantingapproval, control safety. And could you let go of wanting approval, control or safety? "I allow myself to love." See ifthat brings up a wanting of approval, control or safety. Whichever want it stirs up, could you just allow that wanting--that lacking feeling--to leave? "I allow myself to love." See if that conjures up a wanting of approval, control or safety?And could you let go of any or all of these wants?

"I allow myself to love_____.'" Think of something that happened between you--something they said, the way they are,the way they act, the way they treat you, the way they didn't treat you. If any of those ideas stirs up a wanting of approval,control or safety, could you let go of these wants and allow them to pass through? "I allow myself to love." Does thatbring up a wanting of approval, control or safety? And could you let go of wanting approval, control or safety?

现在，你也许想自己进行一些练习，我建议你清算一下你与所有你的“重要他人”——丈夫、妻子、男

友、女友、等等等等——之间的关系，用“我允许自己爱_____”这个想法做索引，然后释放掉随之而来的任何困扰你的东西。有些时候，我们生活中会有一些很难相处的人和好些无言的沉默有待释放，而“去爱他们”的

这种想法会因此让你觉得很不舒服。但是无论如何，让爱长存心间总不是坏事。不要为了别人去做这些释放，

而是为你自己的舒适安乐去释放不适的感觉。当你放不开你胸腹之间的无用能量时，其实是拱手让出了自己的

权力。毕竟，那是你自己体内的能量，又不是他们的！因此，你只需要明白这件事就行了。你可以决定“我要

为自己来做释放练习”，而不是为别人而释放。当你拥有一个可以让自己无时不刻不感到舒适安乐的方法时，

为什么偏要选择痛苦和煎熬呢？

所以，多练习一下这个方法吧，去爱_____。现在，对你自己做一次“我允许自己爱_____”的练习，然后我们再继续往下进行。

At this point you might want to do some individual work on your own. I suggest you clean up anything you have onsignificant others--husbands, wives, boyfriends, girlfriends, whatever--and just continue with the thought, "I allowmyself to love_____.'" Then let go of anything that comes up which bothers you. Sometimes we have a difficult personin our lives and some reticence to release on. At these times, the idea of love can be very uncomfortable. However, keepin mind that love is not being stupid. Don't release your stuff for them; release your uncomfortable feelings for you.You're giving away your power by holding on to this unwanted energy in your stomach or chest. After all, it is YOURenergy. It's not theirs! Therefore, it takes a little discrimination on your part, but you can decide "I'm going to release it

for me" rather than releasing it for them. WHY SHOULD YOU FEEL BAD WHEN YOU HAVE A TECHNIQUETHAT ALLOWS YOU TO FEEL GOOD ALL THE TIME?

So practice this technique and love_____. Continue the "1 allow myself to love_____"' exercise on your own right now.Then move on.

爱自己

LOVE YOURSELF

现在我们来做“我允许自己爱自己”的练习。这想法会在你胸腹之间引起一种紧抓感或是抗拒感吗？有一

股无用能量出现了吗？就允许它浮上表面、自行离开吧。“我允许自己爱自己”，如果这想法激发了一股无用

能量，就让它上浮离开，它不好也不坏，只不过是一股路过的能量。

现在回想一点你不喜欢自己的地方，你能把它视为想要被认同、想要控制或是想要安全的欲望吗？你能把

这些欲望放下吗？再回想一点你不喜欢自己的地方，也许是你做的某件事、你的某个习惯。这会让你觉得想要

被认同、想要控制或是想要安全吗？你能把这些“想要”都放下吗？再回想一件你不喜欢自己的事，这会在你

胸腹之间激起一股无用能量吗？那是抗拒感还是紧抓感呢？也许你正在想你做的某件事、你说话的方式、你的

外表、你的体型或是身体的某个部分。你能把随之而生的负面消极的紧抓感或是抗拒感归于想要被认同、想要

控制或是想要安全的欲望吗？再回想一点你不喜欢自己的地方，也许是你做的某件事、你的某个习惯，这会激

起你想要被认同、想要控制或是想要安全的欲望吗？你能把这些欲望都放下吗？

Now let's work on "1 allow myself to love myself." Does that bring up a clutching or resistance in your stomach or chest?Is there an unwanted energy there? Just allow that energy to come up and allow it to pass through. "1 allow myself tolove myself." If that brings up an unwanted energy, just allow it to come up and allow it to pass through. It's not good;it's not bad. It's just energy passing through.

Now think of something, one thing, you don't like about yourself. Could you see that as wanting approval, control orsafety? And could you let go of either wanting approval, control or safety? Now think of something else you don't likeabout yourself. Maybe it's something you do--a habit. Does that bring up a wanting of approval, control or safety? Andcould you let go of those wants? And think of something else you don't like about yourself. Does that bring up anunwanted energy in your stomach or chest? Is there resistance? Is there a clutching? Maybe you're thinking of somethingyou do, the way you speak, the way you look, your physique or a specific body part. Could you see that negative,clutching resistance as wanting approval, control or safety? Now think of something else you don't like about yourself.Maybe it's something you do--a habit. Does that bring up a wanting of approval, control or safety? And could you let goof those wants?

现在回想一下你与其他人的互动，比如你和母亲的互动。是否有那么一件事，你非常想要改变？你能先把

这种想要改变已发生之事的执念放下吗？让过去的事就只是留在过去？再回想一件你和母亲之间的事，也许你

想要被认同的欲望会被这个回忆激起，你希望自己的所作所为得到母亲的或是自己的认同。不管是什么被激起

了，请垂下头，让那股能量上浮离开吧。在练习过程中，你可能在某个点上想要放下书，对那些特别能勾起你

无用能量的方面做释放。记住，你挖得越深，就能变得越自由，也就能让自己更好地向着生活中那些积极的东

西敞开。我们在情绪表格中上升地越多——向着无畏、接纳与平和上升——就离波澜不惊的目标越近。

现在再回想一些你与父亲之间的互动，现在的或是以前的。看这些回忆是否会让你觉得想要被认同、想要

控制或是想要安全。如果是的话，你能把这些“想要”都放下吗？再回想一些你与父亲之间的互动——曾经发

生过的事，他做的或是你做的。如果这回忆激起了你想要被认同、想要控制或是想要安全的欲望，你能把它们

都放下吗？再回想另外一些你与别人的互动，看它们是否会激起你想要被认同、想要控制和想要安全的欲望，

你能把它们放下吗？

Now think about some interaction you've had with somebody in your life. Maybe it's your mother, for example. Would

you like to change that incident? Could you let go of wanting to change what happened and allow it to be something inthe past? And think about some interaction you've had with your mother again. Maybe it's wanting approval that's gettingstirred up? You want her approval or you want your own approval for the way you behave or have behaved. Whatevergets stirred up, put your head down and just allow that energy to come up and allow it to pass through. Now, anytimeduring the exercise, you might want to put the book down and work specifically on some areas that bring up unwantedenergy. Remember the deeper you dig, the freer you're getting and the more you're opening yourself up to allowingpositive things to happen in your life. The more we're moving up the chart of emotions--up to courageousness,acceptance and peace--the closer we're getting to the goal of imperturbability.

Now think of some interaction you have with your father or had with your father--something from the past or present.See if that stirs up a wanting of approval, control or safety. And if so, could you let go of these wants? And think ofsome other interaction you've had with your father--something that happened, something he did or something you did. Ifit stirs up a wanting of approval, control or safety, could you let go of any or all of those things? And think of anotherinteraction you've had. See if that stirs up a wanting of approval, control or safety. Could you let go of those wants?

记住，你可以在任何时候合上书，自己练习在这个方面上的释放。现在我们来看看别的“重要他人”，也

许是过去的爱人，也许是丈夫或者妻子，或者其他你生命中很重要的人。回想你从前与某人的互动，看是不是

有什么你想要改变的，比如没说出口的话或者应该做而没做的事。不管怎样的感觉被激发了，你能把它归于想

要被认同、想要控制或是想要安全的三大欲望之下吗？再回想你从前与某人的互动，看它们是否会激起你想要

被认同、想要控制和想要安全的欲望，你能把它们放下吗？

你也许会注意到，当你在你生命的这些方面开始清算时，你就开始变得越来越轻松了。我建议你持续做这

项练习，对现在的伴侣、老板，甚至是生活中的任何人。在这样做的时候，你能够清除掉因他们而产生的所有

烦恼，最终也不会因为任何关于别人或是自己的人际关系（现在的或者过去的）而困扰了。

Remember you can close the book at anytime to work by yourself on these topics. And now let's look at a Significantother--maybe a past relationship, a husband, a wife or somebody important in your life. Think about a past interaction.See if there's something you want to change, something you should have said or something you would have/could havedone. Whatever it stirs up, could you see that as either wanting approval, control or safety? And could you let go ofeither wanting approval, control or safety? And think of another interaction you've had. See if that stirs up a wanting ofapproval, control or safety. And could you let go of any or all of these wants?

You may notice that you're getting lighter and lighter as you clean up these areas of your life. I would recommend thatyou continue this work with regard to partners, bosses, etc.--all kinds of people in your life. In so doing, you can clean upon whatever bothers you about them and, consequently, no longer be bothered about anything pertaining to them or yourrelationships--past and present--with them.

记住，我们主要的目标是波澜不惊，即那种不会再有任何人事物会困扰到你的状态。在你继续这项练习的

时候，就会发现你正在变得越来越波澜不惊，检验一下吧。注意一下你对身边世界种种的反应，体会一下你对

自己的感觉。回去第八章看一下行动量表，看你是否已经上升了。你在学习释放法之前处于哪个阶段，现在又

处于哪个阶段呢？你继续释放下去的话，会发现自己越升越高。

现在，请继续自己进行练习吧，当你准备好之后，进入下一章。

Remember that the main goal is imperturbability. The idea is to get to a place where nothing and nobody ever bothersyou again. And as you've been continuing this work, you'll notice that you've been getting more and more imperturbable.Take a check. Notice your reactions in the world. See how you feel about yourself. Look at the Scale of Action inChapter Eight and see if you've been moving up the chart. See where you were before you learned how to release. Thennotice where you are now. As you continue to let go, you'll notice your continued chart ascent.

Now it's time for you to continue this work on your own. When you're ready, proceed to the next chapter.

第二十六章 巩固你的目的，以便完全拥有你所想要的

CHAPTER TWENTY-SIXSTRENGTHENING YOUR INTENTION HAVE IT ALL

（译者注：本章中“目的”、“意向”、“目标”、“意图”、“期待”基本都指一个词 Intention 啦~不同语

境下翻成不同的中文，大家注意）

“你在追寻某些东西，更准确的说法是它们在寻找你。”——莱斯特·利文森

"That which you are seeking is seeking you more so."--Lester Levenson

这一章，我想回顾一下。翻到 16、17页，看看你开始学习丰盛课程之前写下的目的，你现在是否已经开始实现它们了呢？

目的是生活中很重要的一个部分。多数人的感觉是无意识、全自动的，他们并不清楚自己在做什么。只不

过他们没有选择无动于衷，而是选择了进行反应而已。我建议你养成以下习惯：在你去某个地方做某件事之

前，请坐下来，制定一个目的。制定一个目的，决定要享受一段美好时光，决定要把东西理好秩序，决定要玩

乐，等等。一旦你确定了你的目的，就把自己从全自动模式下解放出来了，也就不必再被动承受被动反应。因

此，如果你要去一个派对，但是你又对此有所抗拒，一部分的你觉得不该去，一部分的你又觉得不得不去的

话，就请先坐下来，做一次参加这个派对的好处坏处练习，然后确认一下你对于这个派对的意向，制定一个目

的。也许你最终还是决定不去了，但是因为你已经释放了自己的感受，所以不管你接下来要做什么，都会是最

有利于你自己的，都会让你享受到一段好时光。多数人处于这种情况下只会想着他们要损失的，一二三四。他

们觉得自己不想去，但是即使他们因为照顾朋友的感情而去了那个派对，也不大可能会享受其中（损失一）。

如果你决定去了，但是你又没有释放对此的种种感受，当你到达那里时就几乎已经注定会有一个难熬的晚上

了，又是一个只得到损失的案例啊。之所以会发生这种事，就是因为你搞不清自己的意向和目的。

In this chapter, I'd like to take a look back. Turn to pages 16-17 and look at the intention(s) you had before starting TheAbundance Course. Now see where you are in connection to achieving that intention.

Intention is a very important part of life. Most people's feelings are on automatic. They're not clear about what they'redoing. They are reactive rather than being quiet. One of the things I suggest that you get in the habit of doing is thefollowing: Before you go somewhere, sit down and decide an intention. Have an intention to have a good time, to get theorder, to have fun. Once you decide on an intention, you take yourself off automatic so you don't get reactive. Therefore,if you go to a party, if you have resistance and part of you feels like you shouldn't go, part of you feels that you have togo, sit down and do an advantage and disadvantage session toward going. Then set an intention for the party. You maydecide not to go, but because you released on your feelings, whatever you're going to do will be done to the best of yourabilities and you'll have a great time. Most people are playing "A: They lose, B: They lose" in life. They have a feelingthey shouldn't go, but if they go because their friend wanted them to go, then they have a bad time (A: You lose). If youdecide to go, but you didn't release on the feelings when you get there and have a bad time, then it's a case of B: You lose.This occurs because you aren't clear on the intention.

给你生命中的每一天都定下一个大致的目标。在你开会之前，在你赴人约会之前，在你参加派对之前，制

定一个目标。如果你漫无目的、不知道要往哪里走的话，是不可能到达目的地的。通过制定目标，你就能把自

己从全自动模式下解放出来，搞明白你自己到底要往哪个方向前进。这不禁让我想起了我曾经讲给别人听的一

个飞行员的故事……

这个飞行员为了起飞，他决定：“我要行动了！”我们可以看出他是在此时有了起飞的意图的。然后他开

始让飞机滑行几圈，冲向跑道，他抓住了油门杆猛推向前。当飞机积攒了足够的动能时，就会飞起来。如果飞

机得不到充分的动能，就只能在地面上滑行，不会飞起来，或者会撞毁。但是不管怎么说，这架飞机到不了任

何地方。

Have a general intention for your life every day. Before you go to a meeting, before you go on a date and/or before yougo to a party, have an intention. If you don't know where you're going, you can't get there. By having intentions, it takesyou off automatic and allows you to be clear about which direction you want to go. This reminds me of a story I tellabout a pilot:

In order for a pilot to take off from the ground, he makes a decision: "I'm going." It is here that he has the intention totake off. And then he rolls the plane around, pointing it in the direction he's going down the runway. He then takes thethrottle and pushes it forward. When the plane has enough momentum, it takes off. If the plane doesn't get enoughmomentum, it just rolls around on the ground and never takes off--or it might just crash. Either way, the plane goesnowhere.

我们大多数人的生活是没有目标的，我们只是无意识、全自动的。你生活的目的是什么呢？你想要获得丰

盛吗？你想要变得健康吗？你想要变得快乐吗？你想要获得平和吗？这都需要你单方面的一个决定——一个目

标。检查一下，看看你对自己生活的期待、意图，你的目的现在到底有多强烈。你想要解决头脑中的喧嚣与骚

动、让它变得安静，从而让自己始终安乐愉快吗？你单方面能做的，就是制定一个目标。你对自己做过的这些

练习抱有怎样的期待呢？你的目的是释放，还是在知道如何释放的情况下仍然拒绝行动？聪明点吧，做出正确

的选择。你能把那种自以为是的固执放下、允许事情不向着你所设想的的方向发展而是自然发生吗？解决头脑

中喧嚣与骚动的好方法就是辨别出你的负面想法。你能否把自以为是的固执放下、允许事情自然发生而不是如

你所设想地发生吗？这样能够很好地中和你的负面想法，让它失效。

现在我们来看看 56页提到的六步，即整个释放法的基础所在。这六步是对我们在整个丰盛课程中所做过的练习的总结。

Most of us just don't have an intention in life. We're on automatic. What intention do you have for your life? Do youwant to have abundance? Do you want to have health? Do you want to be happy? Do you want to be in peace? It takes adecision on your part--an intention. Take a look and see how strong your intention about your life is. Do you want tooverride this noisy mind and have it be quiet and happy all the time? What it takes on your part is to have an intention.What intention have you decided to exercise in all the things you've been practicing? Do you have an intention to let itgo or do you have an intention to know about it but do nothing? Be smart. Could you let go of being so smart and allowit to be other than what you think it is? What's a good way of overriding this noisy mind that tells you negative thoughts.Could you let go of being so smart and allow it to be other than what you think it is? It's an excellent way of justneutralizing negative thoughts.

Now let's take a look at The Six Steps on page 56 which are the basis of The Method. It is the summary of all the workwe've been doing in this course.

第一步：你一定要让自己对波澜不惊或者是自由的渴望超过想要被认同、想要控制和想要安全的欲望。如

果你做不到、如果你仍然在某个情境下想要取得掌控，你就不会真正地释放——你会卡在那里。所以你必须下

定决心：我一定要让自己对波澜不惊或者是自由的渴望超过想要被认同、想要控制和想要安全的欲望。然后你

要把自己敞开，以便开启释放模式。我建议你把这六步贴在你的冰箱上或是镜子上，有些人把它写在小纸条上

放进了钱包里，我把它写在了通讯簿的背面，这样我就能常常看到。我这样做了好多年了。

第二步：下定决心你要通过释放法来达到波澜不惊的状态（或是自由）。这真的就是个抉择问题，人生其

实就是个抉择。我要开始释放了，你呢？你愿意吗？你能做到吗？那你准备什么时候去做呢？现在吗？看，这

就是个抉择。我能把它放下吗？我愿意把它放下吗？那我要在什么时候把它放下呢？你要下定决心，通过释放

法来达到波澜不惊的状态。把你的收获写下来能够帮助坚定继续释放的决心。每次你释放完毕，就记录下来。

“我觉得好困扰呀，我去开了个会然后心情烂透了。但是我会释放法，所以我马上就又镇定下来了~”“我有些

东西搞不明白，但是突然之间，我做了释放后就明白了呢~”每次像这样记下几笔，就能让自己坚定想要变得波澜不惊的决心，然后积极主动地去修炼释放法。因此，我强烈建议你继续制定目标，把攻克目标的过程记录下

来。

STEP 1: You must want imperturbability or freedom more than you want approval, control and security. If that'soff, if you want to control a situation, you're not going to release--you're going to be stuck. So you have to resolve: Imust want imperturbability or freedom or the goal more than I want approval, control and security. And then you'releaving yourself open for releasing mode. I also would recommend that you take the six steps and hang them on yourrefrigerator or on your mirror. Some people reduce it into a small size and put it in their wallet. I've written it in the backof one of my address books so I have it all the time. I've had it for years.

STEP 2: Decide you can do The Method and be imperturbable (or free). It's just a decision. Life is a decision. I'm goingto let go. Would you? Could you? When? Now? It's a decision. Could I let it go, would I let it go ... and when? Decideyou can do The Method and be imperturbable. One of the things that helps you in your decision is to continue to writeyour gains down. Every time you release, write it down. I was disturbed, I went to a meeting and I got all upset.However, I was able to release on it and calm down instantaneously. I had a lack of clarity. All of a sudden, I releasedand I got clear. Things like that will help you discriminate and reinforce the decision to be imperturbable and practiceThe Method. And so I would highly recommend that you continue making goals and writing them down.

第三步：检视你所有的情绪感受，把它们上升归结为三大欲望：想要被认同，想要控制，以及想要安全、

妥当、与生存。马上检视和归类一下，然后即刻就试着把那三大欲望放下。

第四步：让释放成为你的常规行为。如果你停止了释放，那套释放的“肌肉系统”也会随之关闭的。你会

一朝回到解放前。所以一旦你开始了积蓄能量的过程，就像那个飞行员冲向跑道一样。他能够顺利起飞是因为

他积攒了足够的动能，否则飞机根本就不能离地，只能在原地打转。所以一旦你开始释放了，一旦你开启了释

放模式，就请让这释放持续下去吧，不要强行停止。持续释放，让它成为你的常规行为。

STEP 3: See all your feelings culminating into three wants: 1. The want of approval; 2. The want of control; 3.The want of security, safety and/or survival. See that immediately and immediately let go of the want of approval,want of control or the want of security, safety and/or survival.

STEP 4: Make releasing constant. If you stop releasing, the muscle shuts down. You'll go right back into your head. Soonce you start this momentum, it's like that pilot--heading down the runway. He's got enough momentum. If he doesn'thave enough momentum, he won't take off. Instead, he'll just roll around on the ground. So once you continue thereleasing and open up the releasing mode, just allow this releasing to continue and don't stop. And continue to release.Make releasing constant.

第五步：如果你真的在哪里卡住了，把想要控制这种被卡住的局面的想法释放掉。你要把你神奇的小管子

向下插进那股无用能量里，然后把那种紧抓感或是抗拒感放下，让那股能量上浮离开。这样你就能把想要改变

困境的想法放下了，就是在心上开一扇窗户，或者插根管子。那股能量卡在哪里，不管是哪里，就把窗户开在

哪里，也不一定非得在胸腹之间，只要管用就行。毕竟你的目的是释放啊。

第六步：每次你释放完，就会变得更快乐、更轻松。如果你持续释放，就会越来越快乐、越来越轻松。这

一步十分关键。莱斯特就是通过这一步进入那种完全波澜不惊的状态的。他决定在他从自己所做的事中得到全

部好处之前，绝不停下来。他是这样描述的，他因为持续释放而得到了那么多高级能量、那么多愉悦感，多得

都让他觉得不适了。他不得不在凌晨三点在曼哈顿街头暴走，就为了宣泄那些能量。最终他再也受不了了。他

心中有如此多的喜悦，以至于他忍不住窥视了一下它们背后——是平和。于是他把那些喜悦都释放掉了，扑进

了平和的怀抱，再也没离开。

STEP 5: If you are stuck, let go of wanting to control the stuckness. You put the tube down into the energy and you

just let go of clutching, let go of resisting and allow the energy to come up and pass through. That's the way you let go ofchanging the stuckness. Just create a window. If you can't, then release with the tube. Create a window where you got theenergy stuck. It doesn't have to be in your stomach or chest area. Whatever works for you, just let it go.

STEP 6: Each time you release, you are happier and lighter. If you release continually, you will continually behappier and lighter. This step is very important. It's the step that took Lester all the way to total imperturbability. Hedecided that he wasn't stopping until he got all the goodness of what he was doing. The way he described it: He got somuch high energy and so much joy by releasing continually that it became uncomfortable. He had to walk it off inManhattan for hours at three o'clock in the morning, just letting that energy go. And finally he couldn't stand it anymore.He had so much joy that he took a "look-see" behind it--and there was peace. He let the joy go and fell into this peace--and it never left him.

现在，你也要开始留心了。每次你因释放而情绪高涨的时候，不要停下来。请你问问自己，这件事有没有

可能变得更棒？然后继续释放那些高涨的情绪。还能再好一些吗？再释放。你要下定决心，在你从你所做的事

中获得所有的好处之前不要停下来。这样就会让自己探索地更深入。只要不停地问自己，还能再好一些吗？然

后释放。这样会直接引领你进入波澜不惊的状态的。

如果你觉得什么东西是好的，你就会停止释放它。你会陶醉其中，无所作为——你实际上是在压抑它，即

使你自己也没有意识到。如果你觉得什么东西是坏的，就会想要藏起它。这是你已经了解到的。所以，继续问

自己，还能再好一些吗？然后就放手让那些能量离去吧。

Now, you keep looking for it. Every time you get high, don't stop. Just say to yourself, "Could it get any better?" Thenlet it go. And could it get any better? And let it go. And decide you're not stopping until you get all the goodness of whatwe're doing. This is that profound. Just continue to say, "Could it get any better?" and let it go. That'll take you all theway.

If you hold on to something that's good, you're going to stop releasing. You're going to coast--and you're actuallypracticing suppression without realizing it. And if something's bad, you're going to stuff it. You already know that. So,keep asking yourself, "Could it get any better?" and just allow the energy to pass through.

回到前面查看一下行动量表，看看自己现在所处的位置。确定之后问问自己，还能有所进步吗？然后释

放。看着自己在那个表格上一路上升，然后看着自己所处的位置问问自己，我还能再有所进步吗？然后释放，

然后继续上升。等待奇迹的发生。你将会一直上升，一直上升，一直上升……

真的，这六步就是一切的关键。

Take the Scale of Action chart on page 46. Take a look as to where you're at. Decide where you're at and then askyourself, "Could it get any better?" Let it go. Watch yourself move up the chart. And then, when you see where you are,ask yourself again, "Could it get any better?" Release and move up. Watch what happens. You'll just keep moving upand up and up and up.

Again, the Six Steps are a key to everything.

第二十七章 最大限度地利用你的释放

CHAPTER TWENTY-SEVENGETTING THEMOST FROM YOUR RELEASING

“放下了所有的贪爱与嗔恨就是在放下你所有的想法，而想法即欲望。”——莱斯特·利文森

“Letting go of all attachments and aversions is letting go of all your thoughts. Thought and desire are the same."--Lester Levenson

最大限度地利用释放

GETTING THE MOST FROM RELEASING

1、早上一睁眼就去感知你当下的感受，追溯其源头到潜藏的欲望，然后释放。2、在心里预演新的一天，然后释放，对照着黄金六步骤。3、除了你正在攻克的主要的释放之外，也抽出时间来做一些短的释放。4、如果你觉得自己被扰乱激发了或是压力很大，注意到它，然后释放。5、制定一些目标，每天都对其进行释放；对你生活中的人事物和各种情况做贪爱与嗔恨的练习。6、回想反思自己的一天，然后释放，对照黄金六步。对以下几项进行释放：

*环境、事件、情境*人*对于环境、事件、情境的抵触情绪*想要控制的欲望是何时被激起的？想要被认同的欲望呢？想要安全的欲望呢？

7、回想一下这一天，明确哪些时候你本可以更有意识，察觉地更快，明天哪里又需要注意和加强，以此来维持你的释放，让它进行地更加持续顺畅。

8、在你抗拒的同时做到有所察觉——然后把抗拒的感受释放掉。9、每天复习黄金六步，看你在哪里掉队了，明天需要做什么来回到正轨。10、如果你在释放的时候遇到了麻烦，对照黄金六步来找自己的问题。记得吗？根本就没有什么例外！

1. As soon as you awaken in the morning, become aware of what you are feeling. Trace the feeling down to theunderlying want--and release.

2. Preview the day and release. Have the Six Steps in front of you.3. In addition to releasing on the go, set aside time for short releasing breaks during the day.4. If you begin to get stirred up or stressed, notice this, and release.5. Have some goals you're releasing on daily. Do attachments and aversions exercises on things and situations in yourlife.6. Review the day and release. Have the Six Steps in front of you. Release on:*Circumstances/events/situations*People*Resistance to circumstances/events/situations*When was wanting control stirred up? Wanting approval? Wantingsecurity?

7. Determine where you could have been more aware today, and where you need to be more aware tomorrow, in order tokeep your releasing going even more consistently.

8. Be aware of when you are resisting--and release the feeling of resistance.9. Review the Six Steps daily. Determine where you were off and what you need to do to get back on track.10. If you have trouble releasing, see where you're off in the Six Steps. Remember--there are no exceptions!

现在，我们来详细讲解一下如何通过十个步骤里的一个或几个来将释放法的作用发挥到最大限度。

Now, in more detail, we'll examine the ways to get the most from releasing using each of these ten steps.

1、早上一睁眼就去感知你当下的感受，追溯其源头到潜藏的欲望，然后释放。一起来就做，在释放完之前，不要像以前那样浑浑噩噩地开始一天的流水账。

2、在心里预演新的一天，然后释放，对照着黄金六步骤。预演新的一天——梳理你的关心、期待、或是担忧。观察一下你对于这一天的态度，然后给这一天制定一个综合目标和一些具体的小目标。然后只要释放就

好。

3、除了你正在攻克的主要的释放之外，也抽出时间来做一些短的释放。有时候我们会忙于完成手头各种各样的事，不过也要记得给自己几分钟的暂停来做释放。在家或办公室划出一块专门的区域来做释放。随身携

带一个释放手册，一有空就可以停下来释放，又用不了多长时间嘛。在这些短暂的休息中做释放会帮助你

轻轻松松、毫无压力地度过每一天。记住：那些不过都是些感受！

例如，你在开会的时候感到非常劳累，就假装去厕所让自己休息一下，或者就是找个什么地方让自己清净

一会儿做做释放，比如出去喝杯咖啡什么的。然后再继续一天的工作。你可以将手放在胸腹之间来提醒自

己做释放，这样也不会引起其他人的注意。

4、如果你觉得自己被扰乱激发了或是压力很大，要马上注意到它，然后开始释放。不要干坐在那里沉浸在紧抓感或是抗拒感里。释放它不过需要一小段时间。记住黄金六步里的第一步：我必须让自己想要自由超过

想要被认同、想要控制或是想要安全。那会提醒你做释放。然后一天会过得顺顺畅畅的，否则你就会在抗

拒感里挣扎着熬过那一天。

5、制定一些目标，每天都对其进行释放；对你生活中的人事物和各种情况做贪爱与嗔恨的练习。我建议你搞一本释放手册，然后定期地写下自己的目标——每天四五条。然后持续对其做释放，直到目标达成。然后

再制定更多的目标。看这些目标是如何带领你在没有抗拒的情况下得到生命中你想要的那些东西的。当你

完成了这个目标时，就在后面写下“我已完成这个目标”。如果你没有完成这个目标、没有得到它，就对

其做好处坏处的练习，或者扪心自问为什么你会创造出一个无法实现的目标。然后答案会自己浮现出来的，

然后将其释放。

6、回想反思自己的一天，然后释放，对照黄金六步。对以下几项进行释放：环境，事件，情境，人，对于环境、事件、情境的抵触情绪。这种想要控制的欲望是何时被激起的？那么想要被认同的欲望呢？还有你想

要安全的欲望呢？这会让你睡得更香，也不会一直压抑或者执着于某些东西。你在反其道而行之。这会给

你带来一夜美好的休息。

7、回想一下这一天，明确哪些时候你本可以更有意识，察觉地更快，明天哪里又需要注意和加强，以此来维持你的释放，让它进行地更加持续顺畅。

8、在你抗拒的同时做到有所察觉——然后把抗拒的感受释放掉。9、每天复习黄金六步，看你在哪里掉队了，明天需要做什么来回到正轨。10、如果你在释放的时候遇到了麻烦，对照黄金六步来找自己的问题。记得吗？根本就没有什么例外！

1: As soon as you wake in the morning, become aware of what you're feeling. Trace the feeling down to the underlyingwant and release. Do it as soon as you get up in the morning. Don't automatically begin the routine of your day untilyou've released.2: Preview the day and release. Have the Six Steps in front of you. Preview the day--see if you have any concerns,expectations or worries. Look at your attitude about the day and make a general intention for it. Also make some specificintentions. Then just release.3: In addition to releasing on the go, set aside time for short releasing breaks during the day. Sometimes we push throughour stuff. Just stop for a minute and release. Have a special releasing place in your office or home. Have a releasing bookwith you and just stop every once in a while to release. It takes just a few minutes. That little releasing break will helpyou get through the day without any stress or pressure. Remember: It's just a feeling! If you're in a meeting, and you feelyou're getting overworked, take a bathroom break. Do whatever you have to do to go to a place where you can get awayfor a moment to release. Have a coffee break just so you can have some time to release. Then continue with the day'smomentum. You can put your hand on your stomach or your chest to remind you to release. People around you won't

know what you're doing.4: If you begin to get stirred up or stressed, notice it immediately and start releasing. Don't sit there clutching andresisting. It takes just a moment to release. Remember Step One: I must want freedom more then I want approval, controlor security. That will remind you to release. Then the day will go smoothly. Otherwise, you will experience resistanceand the day will drag on.5: Have some goals you're releasing on daily. I recommend you get a releasing workbook and write goals down on aregular basis--four or five of them daily. And continue to release on these goals until they fall in your lap. And thenmake some more goals. See how goals can help you accomplish the things you want in life without resistance. When youcomplete the goal, write down "I completed it." If you haven't completed it and it's not falling in your lap, do advantagesand disadvantages of having this goal or ask yourself what's the purpose of why I created this goal not to happen. Thenyou'll come up with an answer. Then release that.6: Review the day and release. Have the Six Steps in front of you. Release on circumstances, events, situations, people,resistance to circumstances, events or situations. When was wanting control stirred up? How about wanting approval?Wanting security? This will allow you to sleep much better so you're not continually suppressing or holding on to thisstuff. You're un-suppressing it. And that will allow you to have a beautiful night's rest.7: Determine where you could have been more aware of clutching and resistance today, as well as where you need to bemore aware tomorrow, in order to keep releasing going even more consistently.8: Be aware of when you are resisting releasing. Then release the feeling of resistance or clutching. Look for that clutchand just let it go.9: Review the Six Steps daily. Determine where you're off on the Six Steps and what you need to do to get back on track.10: If you have trouble releasing, determine where you're off in the Six Steps. Remember--there are no exceptions!

日省吾身

DAILY REVIEW

一个每天的反省或者“清理”是一个强有力的、能够充分反馈你所投入的努力的过程。尽管从可行性上来

说它可以在一天之内的任何时间来做，但是一般来说还是在晚上完成。事实上，如果你养成了这样定期地停下

来做这种你日常释放之外的综合清理的习惯的话，你会发现自己的水平会突飞猛进地发展。

这是一个让你排除感情干扰、冷静地观察周边事件与互动的契机，看看你的工作会议、你与朋友们的聚

会，看看你与所爱之人的谈话之类的。这是一个让你从他们中间抽离出来去学习个中涵义的契机。然后释放掉

任何贪爱或情感残余。从许多方面来看，这一过程都像是收获你意识里播下的种子。通过投入精力与意识去研

究这些事件及其教训，我们能从中汲取营养并提取出其中最本质的价值。

A daily review or "clean up" is a powerful process which richly repays the effort invested. The process is mostcommonly done in the evening, although it can be done at any time during the day. In fact, if you get in the habit ofstopping periodically and doing this kind of general cleanup in addition to your regular releasing you will find yourimproving dramatically.

This is a time to look dispassionately over events and interactions: a meeting or gathering at work or with friends, a talkwith a loved one, etc. It is the time to extract from them the learning they contain. Then release any attachments oremotional residue. In many ways, the process is like harvesting the seeds of consciousness. In giving our attention andawareness to the events and their lessons, we gain the nourishment they contain and distill their essential value.

第一步，就是要放松，然后从旁观者的角度去看整个事件发生的过程，尽量不要受到对他人的判断和对自

己的批评的影响与阻挠。

当你进入了放松的状态之后，回顾之前的事件，允许各种事情与互动涌入你的脑海。注意，这些事件，你

可能只是匆匆掠过，忽略了很多，或者你本来就不能看到全貌。你需要花更多精力去关注那些没有说出口的

话、没有做成的事，以及之后隐含的动机与欲望。在你释放这些欲望之前，先与之相处一下，看看你是否能够

从中得到什么信息或获得什么教训。然后再把那些欲望定位，归于想要被认同、想要控制、或是想要安全的三

大欲望之下，再问问自己能否将其释放。

最好每天都做这个练习，越频繁越好，只要你能想的起来。回顾过去真的对现在你在做的事有很大的帮

助。

The first step is to relax and allow this process to take place from the standpoint of the observer. Judgment and self-criticism only impede the process.

After you have achieved this state of relaxation, look back over the events of the previous hours and allow certain eventsor interactions to come into your mind. Notice that these may be events you passed over too rapidly or were incompletefor you. Pay attention to what was left unsaid or undone, as well as any unvoiced agendas or wants which are associatedwith each. Before you release on these wants, stay present with them for just an instant and see if they have a message orlesson for you. Then identify the want: ask yourself if you could let go of wanting approval, control or security.

Do this process as often as you remember each day. It's a terrific addition to what you are now doing.

通往自由的快捷步骤 FAST STEPS TO FREEDOM*仅通过释放得到任何东西 Get everything only by releasing.

*练习在释放的同时见证更多东西 Practice witnessing things more while releasing.*对所有事情完全负责 Take responsibility for everything.*从你的内在得到所有快乐 Take all your joy from within.

*给出所有 Be all giving.*做自己 Be yourself

作业：从上述的快捷步骤里挑一项自己尝试。只要集中精力于其上，然后向自己证明释放法这套“坐业”

是如何在你身上起作用的。

Assignment: Pick one of the Fast Steps to try for yourself. Just focus on it and prove to yourself how the "butt" systemwill work for you.

附加建议

ADDED SUGGESTIONS

莱斯特提出了许多能够帮助我们变得更自由的方法。他创造了这些通往自由的快捷步骤。在此，我将附加

一些建议作为其补充：

Lester had many ways to try to help us go free. He created these Fast Steps to Freedom, adding these suggestions fortheir implementation:

1：仅通过释放得到任何东西。你可以通过对生活中想要得到或实现的东西做释放来练习。释放就是最高的行动方式。也许头脑会跟你说，“好吧好吧，你对它做了释放——但是现在你要做什么呢？”答案是什么也不做，

除了释放。仅仅通过释放你就能够得到一切，你会认识到，它就是行动的最高形式。我知道，莱斯特也知道。

但你要向自己证明这一点，而只有通过实际操作得到经验，你才能证明，才能知道设立目标到底是怎样帮到我

们的，即通过释放得到一切。

1: Get everything only by releasing. You can practice this by releasing only on the things you want to accomplish inlife. Releasing is the highest form of action. The mind will tell you, "Sure, you released on it--but now what do you do?"Don't do anything except release. Get everything only by releasing. You'll discover it's the highest form of action. I know

this. Lester knew it. You need to prove it to yourself. Only by experientially doing it, will you prove it to yourself. That'swhere goals are helpful. Get everything only by releasing.

2：练习在释放的同时见证更多东西。为了见证与证明，有一点是肯定的，你得把所有想要被认同、想要控制和想要安全的欲望都释放掉。然后静观其变，不要多想，集中精力在心里暗暗关注你的释放过程。当你陷入矛盾

冲突中了，就把那些欲望释放掉吧，然后看看接下来会发生什么事。如果你释放地足够彻底，任何困难都会迎

刃而解的；如果你释放地足够完整，任何不可能之事都会变得可能。怎样才算释放地彻底与完整呢——当你觉

得这件事无所谓的时候。

2: Practice witnessing things more while releasing. In order to witness, you definitely have to let go of all yourwanting of approval, control and safety. Just be quiet. Watch what happens. Don't say much. Focus inwardly on yourreleasing. While you're in conflict, just let the wants go and watch what happens. Any situation will immediately resolveif you totally release. Anything impossible is immediately possible when you completely release on it--and you knowyou're completely released on it when you just don't give a damn about it.

3：对所有事情完全负责，但是不要责怪自己。只要对自己说，“我内在的哪个部分导致了这件事的发生呢？”只要你问，就会有答案。静静坐下来，然后把它释放掉吧。如果你真的释放了，就能够撤销这件事；如果你没

能释放，就得等着别人或是别的事来终结这件事。然而，只有你把自己视为系铃人时，才会处于解铃的最有利

位置。

3: Take responsibility for everything, but don't beat yourself up. Just say to yourself, "Wherein did I cause this tohappen?" As soon as you ask, it will come up. Sit quietly and then you can release it. If you did it, you can undo it. If youdidn't do it, you're going to have to wait for someone or a set of circumstances to stop. However, if you see that you'rethe one who's doing it, then you're in a powerful position.

4：从你的内在得到所有快乐。不管你是否已经注意到了，内在就是真正的也是唯一的快乐源泉。认同你自己吧，越多越好。从你的内在得到所有快乐。如果你真的能做到的话，就能把自己从常年在外界寻求快乐的窘境

中解救出来，这一行为不但无用，而且不会有任何结果。

4: Take all your joy from within. If you haven't noticed, that's where the joy is coming from. It's the only place it reallycomes from. Give yourself approval. And more and more. Take all your joy from within. If you can get that, you'll saveyourself years of looking around for joy outside yourself. The search for joy outside oneself is a futile and never-endingone.

5：给出所有。就是下定决心，给出你的所有。这并不意味着你得把自己储蓄都给出去，只是说把你自己挪到一个给予的位置。你想要别人怎么对待自己，就怎么对待别人。同理，己所不欲勿施于人。

5: Be all giving. Just decide to be all giving. That doesn't mean you have to give away the store. Just come from a givingplace. Treat others like you want to be treated. Do unto others as you expect others to do unto you, etc.

6：做自己。做呀做呀做呀做。6: Be yourself. Just be and be and be.

幸福快乐

HAPPINESS

现在我们来观察一下幸福吧。跟随下面的提示来搞定你的思考吧。

Now let's take a look at happiness. Use the following prompts to break down your thoughts.

挑个主题：______________________Choose a Topic:______________________

对于这一主题来说，我需要做什么来得到幸福快乐呢？______________________What do I need to be happy regarding this topic? ______________________

我能把它释放掉吗？

And can I let go of this?

我需要避免做什么来得到幸福快乐呢？______________________What do I need to avoid in order to be happy? ______________________

我能把它释放掉吗？

And can I let go of this?我已经完全把这件事放下了吗？

Did I completely let go?

我需要做什么来得到幸福快乐呢？这会激起你想要被认同、想要控制或是想要安全的欲望吗？你能把这些

欲望放下吗？我需要避免做什么来得到幸福快乐呢？这会激起你想要被认同、想要控制或是想要安全的欲望

吗？你能把这些欲望放下吗？我需要做什么来得到幸福快乐呢？这会激起你想要被认同、想要控制或是想要安

全的欲望吗？你能把这些欲望放下吗？我需要避免做什么来得到幸福快乐呢？这会激起你想要被认同、想要控

制或是想要安全的欲望吗？你能把这些欲望放下吗？你愿意吗？继续这一练习，直到你对你的幸福快乐感觉十

分完满，然后继续。

What do I need in order to be happy? Does that bring up a wanting of approval, control or safety? Could you let go ofeither wanting approval, wanting control or wanting safety? And what do I need to avoid in order to be happy? Does thatbring up a wanting of approval, control or safety? And could you let them go? What do I need in order to be happy?Does that bring up a wanting of approval, control or safety? Could you let go of either wanting approval, wanting controlor wanting safety? And what do I need to avoid in order to be happy? Does that bring up a wanting of approval, controlor safety? Could you—would you--Iet them go? Continue with this exercise until you feel complete with your happinessbefore moving on.

寄出你的收获

SEND IN YOUR GAINS

把你的收获寄给我们，这一练习对你和我们团队都很有帮助。本书最后有一张收获表格，请写下自你应用

丰盛课程以来的收获，以及你的评价。我们收到你的表格后会把你加入邮寄名单，这样你就能收到我们的简

报。这样定期的邮件来往会让你了解到其他人是如何运用这一课程所授的技巧得到丰盛的。简报也会给你一些

建议和主意，关于前人是如何应用这一课程的。简报里同样会包括全国各地的释放法咨询帮助热线的号码，让

你了解一下我们的支持系统。同时，它也会给你一些各处举办的高级课程的信息。这些课程很有趣，因为你是

现场参与的，和来自同一城市的同学一起。你也许都想为你和你的朋友创立一个释放互助小组了吧。

我同时建议你把课程介绍给你所有的朋友。我自己就是这么做的，感觉棒极了！不管我去哪里，身边环绕

的都是懂得释放的人，而这也会提醒我做释放。有时候我自己可能没在释放，但是身边有一个波澜不惊的人这

一事实会立刻使我平静下来，提醒我释放。我强烈建议你这么做，这真的是个非常非常好的主意。让你身边的

朋友都接触释放法吧！与释放法学员多保持联系吧！

An exercise that is very helpful to you and to my office is to send us your gains. There is a gains sheet in the back of thebook. Write down your gains from using this course, as well as your comments. When we receive it, we will put you onour mailing list so you'll be able to receive a newsletter. This periodic mailing will let you know how others are using thecourse techniques to have abundance. The newsletter will also give you suggestions and ideas regarding how other

graduates are using the course. It will also give you telephone numbers for releasing help nationwide, letting you knowabout support systems. It also provides information regarding advanced courses being held around the country. Thesecourses are fun because you participate in a live setting with other graduates from your own city. You might want tocreate a releasing support group for yourself and your friends.

I also recommend having all your friends take the course. I've done that myself and it's wonderful. So every place I go, Ifind myself surrounded by people who know how to release. And that reminds me to release. Sometimes I might not bereleasing, and the fact that I'm with somebody who's not bothered by life's miscellaneous things immediately calms medown and reminds me to release. I highly recommend it. It's a wonderful, wonderful idea. Just get all your friends tolearn the Release Technique. And be in touch with other releasers.

我们继续往下进行。现在我想带你看看一个非常棒的练习，它难以置信、十分深刻。跟着我的指示走吧。

自由是什么？现在你可能会给出一个答案，不管是怎样的答案。接下来，我要和你继续挖下去。

Let's continue on. Now I want to take a look at a wonderful exercise that's fabulous and very profound. So just follow me.What is freedom? Now you give an answer, whatever it is. And then I'll continue to work with you.

所以，自由是什么呢？______________________So what is freedom? ______________________如果自由不止以上那些，它是什么呢？______________________And if it's even more than that, what is freedom? ______________________如果那些还不足以涵盖，自由到底是什么呢？______________________And if it's even more than that, what is freedom? ______________________如果自由还有别的含义，又是什么呢？______________________And if it's even more than that, what is freedom? ______________________

继续问这个问题，继续重复，越多次越好——直到你彻底安静下来。

Continue answering this question repeatedly--as many times as it takes-until you go totally quiet.

然后我们来问另一个问题吧，为了变得充满爱意，你必须放弃什么呢？______________________And now let's ask another question. What do I have to give up to be all loving? ______________________不管答案是什么，你能放下吗？为了变得充满爱意，你还得放弃什么呢？______________________And whatever that answer is, could you let it go? And what else do I have to give up in order to be all loving?不管答案是什么，你能放下吗？为了变得充满爱意，你还得放弃什么呢？______________________And whatever that answer is, could you let it go? And what else do I have to give up in order to be all loving?不管答案是什么，你能放下吗？为了变得充满爱意，你还得放弃什么呢？______________________And whatever that answer is, could you let it go? And what else do I have to give up in order to be all loving?不管答案是什么，你能放下吗？为了变得充满爱意，你还得放弃什么呢？

And whatever that answer is, could you let it go? And what else do I have to give up in order to be all loving?

继续问自己这个问题，直到你彻底安静下来。

And whatever that answer is, could you let it go? And what else do I have to give up in order to be all loving? Continueto ask yourself that question until you go totally quiet.

镜子练习

THE MIRROR EXERCISE

我要给你留一些作业。今晚，请你站在镜子前，看着你自己，把心头浮现的任何感受（情绪、想法、欲

望……）都释放掉。把你对于在镜子中看到的东西的不满——你这个人、你的外表等等——都放下吧。其实我

们大多数人从来都没有好好看过我们自己，我们太忙于把目光移向别处了。

释放吧，直到你彻彻底底爱自己。通过这样做，你会离开启丰盛之流越来越近，会离允许自己得到任何想

要的东西越来越近。就只是，爱自己吧。这就是目标。

I have some homework for you. This evening, sit in front of a mirror. Look at yourself in the mirror and release anythingthat comes up. Just let go of anything you don't like about what you see--the way you are, the way you look and so on.Most of us never look at ourselves. We're too busy looking away.

Release until you totally love yourself. By doing this, you'll be getting closer and closer to opening up the flow ofabundance energy, allowing yourself to have everything you want in life. Just love yourself. That's the goal.

给自己写一封情书

WRITE YOURSELF A LOVE LETTER

同样的，作为一份写作作业，给自己写一封情书吧。坐下来好好写。就只是允许自己爱自己。祝你好运，

请允许那一过程是有趣而容易的。

Also, as a writing assignment, write yourself a love letter. Sit down and write yourself a love letter. Just allow yourself tojust love yourself. Good luck. Allow it to be fun and easy.

第二十八章 特殊的释放方法

CHAPTER TWENTY-EIGHT SPECIAL RELEASING PROCESSES

“随着头脑安静下来，首先，拥有的感觉会衰减，直到你感受到一种安全感。为了保持自己的存在感的拥

有会显得越来越不那么必需和重要。然后，行动者的感觉会变弱，直到你感受到一种更深远的安全感，这感觉

来源于你认识到个人并非真正的执行者，真正的执行者是一种更高级的力量，来源于你认识到人不必疲于奔命

也能活得很好，而这样的话为了感受到自己的存在而做的事又变得必须了。最终，你那一直隐藏在幕后的真我

会出现，并重新取得控制权，你会感到没有什么看上去再那么必需、你不得不做或不能不有了，没有什么选择

不选择的，只要好好活着、存在着就好了。”——莱斯特·利文森

“As the mind gets quiet, first the sense of havingness decreases until a measure of security is felt. It becomes lessnecessary to have in order to be. Then the sense of doership decreases until a further security is felt in that one is not

the real doer, that the real doer is a high power, that one can actually be with much less doing and it becomesnecessary to do in order to be. Finally, your real Self that has always been in the background steps in and takes overand you feel that there is nothing necessary any more that you must have or do, that there is no choice but to only

be!"--Lester Levenson

针对“镜子练习”进行释放

RELEASING ON THE MIRROR EXERCISE

看看你在镜子练习中感觉如何，是否有什么东西被扰动激发了。如果你还没做镜子练习，我强烈建议你现

在做一些。它非常、非常地有用。当你望向镜子中的自己时，看看心里是否有什么东西被扰动激发了，是想要

被认同的欲望吗？是想要控制的欲望吗？还是想要安全妥当的欲望呢？那么你能否把这些欲望都放下呢？然后

再感受一下看着镜子时的感觉，是否紧抓感和抗拒感也被激起了？你能把那根神奇的管子插入无用能量中，然

后只是允许它离开吗？

然后回想或感受一下你在看着镜子的时候还有什么感觉被激起了。这激起了你想要被认同、想要控制、或

是想要安全的欲望吗？你能否把这些欲望放下呢？释放更多，越多越好。再看看，还有什么别的感觉被激发

吗，在你看着镜子的时候？这让你感到想要被认同、想要控制、或是想要安全吗？你对于看着镜子里的自己感

受如何呢？感受一下或是回想一下吧，是否又紧抓感或是抗拒感被激发了？你能否把那根神奇的管子插进无用

能量里，然后只是允许它上浮离开呢？感受一下，当你看着镜子，或是刻意不看镜子的时候，有什么东西被激

发了吗？那会让你想要被认同、想要控制、或是想要安全吗？你能把这些“想要”都放下吗？放吧，放吧，越

多越好。

See how you feel about the mirror exercise. See if anything got stirred up. If you haven't done the mirror exercise, Istrongly suggest that you do it right now. It's highly, highly valuable. And see if anything got stirred up about looking inthe mirror. Did it bring up a wanting of approval, control or safety? And could you let go of either wanting approval,control or safety? And see how you feel about having looked in the mirror or looking in the mirror. See if it brings up aclutching, a resistance. Could you put the tube into that energy and just allow it to pass through?

And see if there are any other feelings that got stirred up about looking in the mirror or not looking in the mirror. Doesthat bring up a wanting of approval, control or safety? And could you let those wants go? And more. And even more.And even more. And see if anything got stirred up about looking in the mirror. Did it bring up a wanting of approval,control or safety? And see how you feel about having looked in the mirror even if you haven't looked. See if it brings upa clutching or resistance. Could you put the tube into that energy and just allow it to pass through? And see if there's anyother feelings that got stirred up about looking in the mirror or not looking in the mirror. Does that bring up a wanting of

approval, control or safety? And could you let go of wanting approval, control or safety? And more. And more. Andeven more.

针对“情书练习”进行释放

RELEASING ON THE LOVE LETTER

现在，看看你对给自己的情书感受如何吧，不管你写没写。看看它是否勾起了某些感受——想要被认同、

想要控制、或是想要安全。你能否把这些“想要”都放下呢？感受一下，给自己写情书是否勾起了某种紧抓不

放的感觉或是抗拒感，然后就让那股能量上浮离开吧，它自己也是想要离开的。爱是你的自然状态，所以，做

自己就好了。把那些阻碍着你，让你无法百分之百爱自己的因素都放下吧。看“爱自己”这种想法是否激起了

什么东西？是否勾起了紧抓感或抗拒感？就允许那能量上浮离开吧。

还记得那张情绪表格吗？在“接纳”那一栏，第一个词就是“丰盛”。我们现在做的就是向着丰盛——爱

自己——接纳前进，越来越近。当你接纳自己、爱自己时，就把自己敞开了，向丰盛之流张开了怀抱。你就会

允许任何事轻轻松松地降临到你身上。你不会有任何抗拒和抵触。你就只是允许各种美好的事发生。如果你能

够领悟到这一层，就只是允许事情发生，你就会发现你其实什么也不必做，就只要允许事情自然发生就好。如

果你做得到，事情就真的能如你所愿发生。

Now see how you feel about the love letter you wrote or didn't write. See if that brought up any feelings--a wanting ofapproval, control or safety. And could you let go of any or all of those wants? And see if writing a love letter to yourselfbrings up a clutching, a resistance, and just allow that energy to come up and pass through. It wants to leave. Love isyour natural state. Just be yourself. Let go of anything that's blocking you from loving yourself 100%. See if anythinggot stirred up about loving yourself. Did it bring up a clutching or resistance? Just allow that energy to come up and passthrough.

Remember the Chart of Emotions? Well, under Acceptance, the first word that shows up is "abundance." What we'vebeen doing is moving closer and closer toward abundance--Ioving ourselves--acceptance. And when you're accepting ofyourself and loving yourself, you're opening up the flow of abundance. You'll be allowing everything to happen to youwith ease. You'll have no resistance. In that place, you're no longer guilty, you're not resisting and you're not clutching.You're just allowing everything good to happen. If you can pick up on that feeling--that energy--and just allow things tohappen, you'll find that you won't need to do anything but allow it to happen. If you can, it will happen.

特别的清理

THE SPECIAL CLEANUP

现在我们要做一种特别的清理练习。这个练习本来是莱斯特设计出来给释放法教师们的，让他们边教边释

放。我觉得这个练习对你们来说也很有用。它是在开会前后清理情绪的绝佳工具，也是清理与家人、朋友之间

人际关系的好方法。所以，现在回想一件最近你与某人之间发生的事，也许是以冲突结尾的某件事。现在回想

那个人的脸，那个人曾试着控制你么？如果这激起了你的紧抓感或抗拒感，就只是允许那股能量穿过你离开

吧。垂下头，允许它离开，它自己也是想要离开的。那个人曾试着去控制你么？看这是否会激起你的抗拒感或

是紧抓感，然后就只是让那股能量离开吧。记住：不要为了别人而释放，而是为自己而释放。既然你已经有了

一个能够让你时时刻刻感觉都很好的方法，何必再让自己继续感觉糟糕呢？就用那个方法就好了啊。你是否也

曾试着反过去控制那个人呢？有吗？如果这也会在你胸腹之间激起一股无用能量——就只是允许它穿过你离开

吧。

你现在是否能允许那个人就是他那个样子呢？如果你还觉得紧抓不放或是抗拒不已，就允许那股能量上浮

离开吧。记住：不要为了别人释放，为你自己释放。放下那股无用能量，这样你自己感觉也会变好，不是吗？

你是不是不喜欢或不认同那个人身上的某些东西？如果这会激起一种紧抓感、抗拒感，就允许那股能量穿越离

开吧。无论有什么被激发搅起了，你能否把它放下、让它离开呢？那个人是不是不喜欢或者不认同你身上的某

些东西呢？那个人是不是不喜欢或者不认同你身上的什么东西呢？如果这在你心里激起了一种感受、一种紧抓

感、一种抗拒感，就让它穿过你离开吧。

Now we're going to do a special cleanup. This is a cleanup that Lester designed for teachers of the Release Technique toallow them to be released when teaching. I thought it would be valuable for you to have it. It's an excellent way ofcleaning up before going to meetings and after meetings, as well as having relationships with people, family and friends.So think of an incident in your life that you've had with someone recently. Maybe it resulted in confrontation. Now getthat person's face in your mind. Did that person try to control you? If it brings up a clutching or resistance, then justallow that energy to pass through. Put your head down and allow it to pass through. It wants to leave. Did that person tryto control you? See if it brings up a resistance or clutching and just allow that energy to pass through. Remember: Don'trelease for them, release for you. Why should you feel bad when you have a method for feeling good all the time? Justuse it. Did you try to control that person back? Did you? If it brings up an unwanted energy in your stomach or chest--just allow it to pass through.

Do you now grant that person the right to be as they are? If you have any clutching or resistance, just allow that energyto come up and pass through. Remember: Don't do it for them, do it for you. Let the energy go so you can feel good, OK?Did you dislike or disapprove of anything in that person? If it brings up a clutching, a resistance, just allow that energy topass through. Do you or did you dislike or disapprove of anything in that person? Could you let go of whatever getsstirred up and allow it to leave? Did that person dislike or disapprove of anything in you? Did or does that person dislikeor disapprove of anything in you? And if that stirs up a feeling, a clutching, a resistance, just allow it to pass through.

你现在是否对那个人只怀有爱意呢？如果你还感到抗拒或紧抓不放，就让那股能量浮上表面吧。垂下头，

允许那股能量上浮离开吧。你现在是否对那个人只怀有爱意呢？就把关于他的那些困扰你的东西放下吧。那个

人曾经挑战过你吗？反对过你吗？还是威胁过你呢？如果这也会在你心里激起一股紧抓感或是抗拒感，就让那

股能量穿越离开吧。垂下头，允许它冒出来。那个人曾经挑战过你吗？曾经反对过你吗？曾经威胁过你吗？就

只是让那股能量穿过你离开吧。那么，你曾经反过来挑战他吗？你曾经反过来反对他吗？你曾经反过来威胁他

吗？如果有的话，你现在能不能把那些也一同放下呢？并且把随之产生的紧抓感或是抗拒感一并释放掉。允许

那股能量离开，它自己也是想要离开的。你现在是否对那个人只怀有幸福感、安全感和信任感呢？如果这激起

了一种紧抓不放的感觉——一种内在的抗拒感——就允许它穿越离开吧。

你是否曾经拒绝过那个人？你是否曾经与那个人断绝来往？不管是以什么形式，你是否曾经试着与那个人

分离开来？如果这激起了一种紧抓感或是抗拒感，你现在能否把它放下呢？那个人是否曾经拒绝过你呢？他是

否曾与你断绝来往？不管以什么形式，他是否也曾试着与你分离？不管怎样的能量被激起了，就允许它穿越离

开吧。现在你是否对那个人只感到“你就是我”？如果你感到抗拒或是紧抓不放——任何在你胸腹之间盘桓的

无用能量——就允许它穿越离开吧。

Do you now only have a feeling of love for that person? If there's any resistance or clutching, just allow it to come up.Put your head down and allow that energy to come up and pass through. Do you now have only a feeling of love for thatperson? Just let go of anything that bothers you about that person. And did that person challenge, oppose or threaten you?If it brings up a clutching, a resistance, just allow that energy to pass through. Put your head down and allow it to comeout. Did that person challenge, oppose or threaten you? Just let the energy pass through. And did you challenge, opposeor threaten that person back? If so, could you now let it go? Just let go of clutching and resistance. Allow that energy toleave. It wants to leave. Do you only have a feeling of well-being, safety and trust for that person now? If it brings up ac1utching--an internal resistance-- just allow it to pass through.

Did you reject, cut off or in any way try to be separate from that person? And if it brings up a clutching or resistance,could you now let it go? And did that person reject, cut off or in any way try to be separate from you? And if it brings upa resistance, a clutching, could you just let it go? Did that person reject, cut off or in any way try to be separate from you?Whatever energy gets stirred up, just allow it to pass through. Do you now have only a feeling of "you are me" for thatperson? If there's any resistance or c1utching--any unwanted energy in your stomach or chest--just allow it to pass

through.

现在，再回想一下那个人的脸，然后只感受到爱意。对于他，你是否能感觉到一种“你就是我”的感受？

如果还有其他感觉产生了，就回到最开始，继续对这个人做释放。你也许想回到这个练习的开头，然后再问一

遍这些问题。你是否依然想要控制那个情境里各种事情的走向？如果是的话，你能否把想要控制的这种欲望放

下呢？你无法真正地改变那些已经发生的事，不过你可以把你对它的感受释放掉。你是否依然想要控制那一天

发生的种种事？你能否把那种排斥抗拒感放下、让那股能量离开呢？你是否想让那些事——就算不是所有的—

—获得认可？如果是的话，你能否把这种想要被认同的欲望放下？就把这种匮乏感放下吧——允许它上浮离

开。你是不是还想要控制你在那次事件中的所作所为？如果是的话，你能否把这种想要控制的欲望放下？就允

许它永远留在你的过去，把它放下吧。

你是否希望那件事情中的你、或者涉及到的其他任何人获得认同呢？你能否把这种想要被认同的欲望——

这种匮乏感——放下呢？那次事件中，想要生存的欲望也被搅起了吗？如果是的话，就垂下头，允许那股能量

上浮离开吧。把那种想要生存、想要安全放下吧，把它释放掉。你是否想要与这个人分离？这其实又是一种匮

乏感了。把这种想要分离的欲望放下吧——就允许它穿过你离开。看看现在你对那个人、那个情境或是那件事

感受如何？如果你还感觉被什么困扰着，就允许它上浮离开吧。你也许想回到这个练习的开头，再从头来一

遍。

Now look at the face of this person and feel only love. Do you have a feeling of "you are me" for that person? If there areany other feelings, go back to the beginning and continue to release on this person. You might want to go back to thebeginning of this exercise and start the questions again. Would you still like to control the way anything happened in thatsituation? If so, could you let go of wanting to control it? You can't really change something once it's happened, but youcan let go of the way you feel about it. Would you like to control the way your day went? Could you let go of resistingand let it pass through? Would you like approval for the way the day went--or any part of it? And if so, could you let goof wanting approval? Let that lacking feeling go--just allow it to come up and pass through. Would you still like tocontrol anything you did in this incident? And if so, could you let go of wanting to control it? Just allow it to besomething in the past and let it go.

Are you wanting any approval for yourself or any of the people involved in that incident? Could you let go of wantingapproval--that lacking feeling? Is there still any wanting of survival that got stirred up in this incident? If so, you’reyour head down and just allow that energy to come up. Let go of wanting to survive and/or wanting to be safe. Just let itgo. Is there any wanting to be separate from that person? It's that lacking feeling again. Let go of wanting to beseparate—just allow it to pass through. See how you feel about that person, situation and/or incident. If there's anythingbothering you, just allow it to come up and pass through. You may want to go back to the beginning of this exercise andstart again.

加速的特殊释放法

AN ACCELARA TED SPECIAL RELEASE

以下这个方法是被设计为大力加速你对释放法的应用的。它由一系列问题组成，你可以在开会之前、特别

是会上有某些很难搞的人的时候，问自己这些问题。在你与家人或是朋友相聚前问问自己这些问题也是很有用

的。实际上，任何需要与别人交流互动的情境下这个方法都会有用。

随着你对这些问题的运用，你将会看到它如何帮助你改进你的人际关系，让你与别人更高效地交流沟通，

让你更容易地解决冲突，让你更容易地把释放融入你的生活。这些问题也将极大地提高你的沟通效率，让你与

他人的互动显得更真诚。

这里有三组问题，分别针对一个欲望。首先是想要控制的欲望，然后是想要被认同的欲望，然后是想要安

全的欲望。

The following process has been designed to greatly accelerate your use of the Release Technique. It is made up of a

series of questions which can be asked before or after meetings, especially if these are with difficult people. These canalso work for gatherings with your family or friends--in fact, any situation that involves interaction with other people.

As you work with these questions, you will see they help you improve your relationships, communicate more effectively,resolve conflicts and incorporate releasing more easily into your life. They will also greatly improve your effectivenessand contribute to the integrity of all your interactions.

There are three groups of questions. Each focuses on a separate want. First control--then approval--then security.

你可以按下面的指示来运用这些问题：

*回想并集中注意力于那个你想要对其释放的人的脸。*每次问自己一个问题，允许那些问题把你的欲望拽到表面上。你可能会经常注意到，就算只是问自己这些问题，都会让你同时释放掉一些相应的欲望。

*每一组的第三个问题是用来帮助你检查自己是否已经把与那个人相关的欲望释放殆尽了。不停问自己每组的前两个问题，不管什么东西被激发了都把它释放掉，直到你对于第三个问题能给出一个诚实的肯定答案。

*按顺序进行那几组问题，在你能够允许那个人就是他所是的那个样子之前，不要往下进行。很多情况下，这就是一个决定，是否要释放至那个完整的状态。如果你已经对它张开怀抱了，就有可能很快就走到那一步的。

*按顺序进行每组问题，以同样的方式。当你看着那些人的脸能够只感受到爱意时，就能知道你已经对他完全释放干净了。

The way to work with these questions is as follows:*Focus on (visualize) the face of the person you would like to release about.*Ask yourself one question at a time and allow the question to surface your wants. You may often notice that just askingyourself the question will cause you to spontaneously release the want you are focusing on at the moment.*The third question in each set is designed to help you see if you are fully released on the want about that individual.Keep asking yourself the first two questions in each set and release whatever is stirred up until you can honestly answeryes to the third question.*Start with the set of questions on control and say with that set until you grant that person the right to be the way they are.This often is just a decision to release to completion. It is possible to get to this point very quickly if you are open to it.*Do the same thing with each set of questions in order. You'll know when you are fully released on a person when youcan see their face and have only love for them.

清理问题

CLEANUP QUESTIONS

1、那个人曾经试图控制我吗？我曾经试着控制那个人吗？

我现在能不能允许他就是他现在所是的那个样子呢？

重复这些问题，直到你能给出一个肯定的答案。

1. Did that person try to control me?Did I try to control this person?Do I now grant this person the right to be as they are?Repeat these questions until you do.

2、我曾经不喜欢或不认同那个人身上的某些东西吗？那个人曾经不喜欢或不认同我身上的某些东西吗？

我对这个人是否只怀有爱意呢？

重复这些问题，直到你能给出一个肯定的答案。

2. Did I dislike or disapprove of anything in this person?Did this person dislike or disapprove of anything in me?Do I have only love feelings for this person?Repeat these questions until you do.

3、这个人曾经挑战、反对、或是威胁我吗？我曾经挑战、反对、或是威胁这个人吗？

当我与这个人在一起的时候，我是否只感到一种幸福感——一种安全与信任的感觉呢？

重复这些问题，直到你能给出一个肯定的答案。

3. Did this person challenge, oppose or threaten me?Did I challenge, oppose or threaten this person?Do I have only a feeling of well-being--a feeling of safety and trust--with this person?Repeat these questions until you do.

看着那些你按照上面的方法释放过的人的脸，感受你对他们的爱意——只有爱意，只有一种“你就是我”

的感觉。如果还有其他感觉残留下来，就从头再来，回到那些问题。

Look at the face of each person you are working on and feel only love for them--only a feeling of "you are me" for thatperson. If there are any other feelings, go back to the questions.

第二十九章 结语：不过一切才刚刚开始

CHAPTER TWENTY-NINECONCLUSION: BUT IT'S ONLY THE BEGINNING

“只有通过成长我们才能领悟爱的真谛。”——莱斯特·利文森

"Only through growth do we really understand what love is."--Lester Levenson

尽管这是最后一章，课程已经接近尾声了。但是不是这样的，你对释放法的应用才刚刚开始。你可以一遍

又一遍地重复这本书里的练习。而且它们都是相对独立的，你可以挑任意一章、任意一套方法来单独练习。这

里强调几个要点，你要牢记：

Even though this is the last chapter and the course is completed, it really isn't. This is only the beginning of you using theRelease Technique. You can use the book and the exercises over and over again. They all stand on their own. You canturn to any chapter or any exercise and use it individually, keeping in mind some key points, highlighted here:

你做释放的次数越多，你的释放就会越熟练而自发

THE MORE YOU RELEASE, THE MORE SPONTANEOUS YOUR RELEASING WILL BECOME

随着你在释放这方面越来越熟练，你可能意识到有时候事情一边发生、你一边自动地进行着释放，不要惊

讶于这一发现。留心观察，看看随着你释放地越来越频繁，这件事会变得何等得心应手。你越是刻意培养你释

放的能力和态度，就越能在压力和困境面前很快地进入释放状态。

我建议你再读一遍这本书，再重复做书中的练习。你会发现第一遍读的时候有些技巧你其实没能真正掌

握。这个方法是非常高深的，做得越多，才越能理解和体会其中的涵义。就像是剥洋葱，你一步一步接近内

核。

As you become more proficient with releasing, don't be surprised if you find yourself releasing spontaneously duringsituations as they occur. Be on the lookout for how easy your releasing will become the more you use the ReleaseTechnique. The more you use your releasing ability, the more you will have a releasing attitude toward stressfulsituations.

I suggest you review the book again and do the exercises repeatedly. You'll find that you may not have grasped certainreleasing techniques the first time around. This technique is very profound. The more you release, the more you willunderstand what is being taught. It's like peeling an onion--you keep getting closer and closer to the core.

我能不能在事情发生之后再释放呢？

CAN I RELEASE AFTER SOMETHING OCCURS?

有时候我们太过沉浸于自己被扰乱的心绪中，不能当场释放。不过不要担心，你完全可以过后再释放。把

每个低谷当做积蓄力量的过程，把这种事当做精进释放法的机会。你的释放能力会因此大大增强的。

Sometimes we get so stirred up that we don't always release on the spot. Don't worry about it; you can always releaselater. Use every down as an up. This will greatly improve your ability to release.

我能针对期待进行释放吗？

CAN I RELEASE ON AN EXPECTATION?

针对期盼或预期释放其实是个不错的想法。有时候你可以问问自己，“我能否把自作聪明这种心理放下，

允许事情超出我意料之外呢？”这会对消除预期、减少那些自我实现的预言有很大帮助。

It's a good idea to release on expectations or anticipations. Sometimes you can ask yourself, "Can I let go of being sosmart and allow it to be other than I think it is?" This will neutralize an anticipation and prevent a self-fulfilling prophecyfrom taking shape.

持续释放，直到所有的放不开都被消灭掉

KEEP RELEASING UNTIL ALL CLUTCHING IS ELIMINATED

不要再把那些负面能量都存到以后，就趁你还能感受到它，把所有的负面能量都释放掉吧。

Don't save some negative energy for later. While you still feel it, get rid of all negative energy.

如果我不堪重负了怎么办呢？

WHAT DO I DO IF I'M OVERWHELMED?

很简单，垂下头，把肩膀后靠放松一下。进入无畏状态然后邀请那股能量上浮——它会自行离开的。记

住，任何释放行为都会帮你摆脱一些沉积的负面能量，所以继续努力吧，你能够一点一点除掉它的，不要放

弃。你可以对于停滞不前这种状态做一下“好处与坏处”的练习，或者对某个其他的东西做释放，这样可以让

你的释放肌肉保持开动的状态。你也可以请一些懂得释放法的同好帮助你释放一下。

记住，虽然你和别人在一起的时候不大方便老是垂下头，但是你可以把手覆在胸腹之间来提醒自己开始释

放 。 好 好 享 受 这 个 绝 妙 的 方 法 吧 。 请 让 我 知 道 一 下 你 的 进 度 ， 你 可 以 通 过 我 的 网 站 （

www.releasetechnique.com）联系我。我非常有兴趣看看你们给我的反馈，看看丰盛课程是怎样作用于你们身上的。如果你有什么问题，或是停滞不前了，我非常开心能为你解答。

Simply put your head down and pull your shoulders back. Move into courageousness and ask the energy to come up—and it will leave. Remember that any release gets rid of the accumulated negative energy, so keep chipping away at itinstead of giving up. Do an advantage and disadvantage of being stuck or start releasing on something else so you canopen the releasing muscle. You can also call another releasing buddy and ask them to help you release.

Remember that you don't have to put your head down during the time you're with people, but you can put your hand onyour stomach or chest area to start releasing. Enjoy this wonderful, wonderful technique. Please let me know how you'redoing. Contact me via my company's website at www.releasetechnique.com. I'm truly interested in getting feedback onhow the program is working for you. If you have a question or if you're stuck, I'll be happy to point you in the rightdirection.

针对“接近于存在状态”进行清理

CLEANUP ONMOVING TO BEINGNESS

现在，我们来做一套清理练习。闭上眼，放松，感受一下你胸腹之间是否有一些紧抓的、放不开的感觉？

垂下头，允许那股能量浮上表面、穿越离开吧。现在看看那里有没有某种抗拒感？如果有的话，还是允许那股

能量上浮离开吧。你最近是否在试图搞清某件事？这种想要搞清楚的欲望其实就是没有答案的匮乏感。当你想

要搞清某件事时，其实是在命令你的头脑不要给你答案。你能与你胸腹之间那股无用能量——那种“没有答

案”的感觉——取得接触吗？你能把它放下吗？就允许它穿过你离开吧。你能把那种想要知道对于这件事你能

做些什么的欲望也一同放下吗？释放更多，越多越好。你能把想要知道答案的那种欲望放下吗？释放更多，越

多越好。

你是否曾经不认同自己呢？现在你能否唤起那种不认同的、自我否定的能量呢？我们所有人都有这种习

惯。就把这种能量唤醒吧，垂下头，允许它浮上表面、穿过你离开吧。释放更多，越多越好。你能否给自己一

些认同呢？哪怕就是为了玩儿，不需要为此找理由。那你能再给自己些认同吗？再多一些呢？更多一些呢？现

在注意到认同感是从哪里来的了吧，是从你自己那里来的，而不是外界。所以你还能再给自己多一点认同吗？

再多一点呢？更多一点呢？事情还能变得更好一些吗？你为何不继续释放、找到答案呢？事情还能再变好一些

吗？你能够通过释放来找到答案吗？事情还会变得更好吗？放吧，放吧，越多越好。

Now let's do a cleanup. Just close your eyes and relax--and see if there's any clutching going on in your stomach or chest.Put your head down and allow the energy to come up and allow it to pass through. Now see if there's any resistance. Ifthere is, just allow that energy to come up and pass through. See if there's anything you're trying to figure out. Thatwanting to figure out is the lacking of answer. You're actually instructing your mind not to give you an answer bywanting to figure it out. Could you get in touch with that unwanted energy in your stomach or chest area--that "lackingan answer" feeling? Could you let go of that lacking feeling? Just allow it to pass through. And could you let go ofwanting to know what to do about it? And more. And even more. Could you let go of wanting to know any answers?And more. And even more.

Have you been disapproving of yourself? Could you call up that disapproval energy, that beating yourself up energy? It'sa habit in all of us. Just call it up. Put your head down and allow it to come up and pass through. And more. And more.And even more. And could you give yourself some approval? Just for the heck of it? No reason necessary. And couldyou give yourself some more approval? And more. And more. And even more. Notice where the approval comes from. Itcomes from you. It does not come from outside yourself. So could you give yourself some more approval? And more.And more. And even more. Could it get any better? And could you let go and find out? And could it get any better? Andcould you let go and find out? And could it get any better? And more. And more.

你能否唤起一些想要控制因失控而产生的匮乏感的欲望吗？记住：想要就等于匮乏。你能把这种想要控制

的欲望放下吗？释放更多，越多越好。你能否再唤起一些想要控制的欲望？你能把它放下吗？你愿意把它放下

吗？那你什么时候把它放下呢？你还能唤起更多想要控制的欲望吗？它实际上也是一种匮乏感。你能把你胸腹

之间的这种匮乏感放下吗？释放更多，越多越好。看看你能再唤起一些想要被认同的欲望吗？想想那些谎言，

说认同感来自外界，说你必须得做些什么来从别人那里获得认同感。你能把这种匮乏感放下吗？释放更多，越

多越好。你能否再唤起一些想要安全妥当的欲望呢？多唤起一点，越多越好。你能看穿它作为一种匮乏感的本

质吗？你能再多唤起一些这种匮乏感，然后允许它穿过你离开吗？它不好也不坏，只不过是个路过的现象。放

吧，放吧，越多越好。

现在看看你是否也有这样一个故事，一个“我好悲催”的故事。你是不是有过那种“我得不到我想要的”

或是“没人爱我”的经历？或者“我是受害者”的经历？不管是什么吧，你能否就只是允许它上浮离开？释放

更多，越多越好。现在你是不是还有其他的想要放下的经历？不管是怎样的经历，你能允许它淡化消逝吗？释

放更多，越多越好。你是否能唤起一些想要分离的欲望？你能把这种欲望放下吗？释放更多，越多越好。回想

一些你想要与之分离的人和事，你能把这种想要分离的欲望放下吗？释放更多，越多越好。

See if you can bring up some of the wanting to control that lacking feeling of being out of control. Remember: wantingequals lack. Could you let go of wanting to control? And more. And more. And could you bring up some of that wantingcontrol? Could you let it go? Would you let it go? And when? And see if you can bring up some more of that wantingcontrol. It's that lacking feeling. Could you let that lack go from your stomach or chest area? And more. And more. Andmore. And see if you can bring up some of the wanting of approval- the lie that approval lies outside oneself--the lie thatyou have to do something to get it from someone else. Could you let go of that lacking feeling? And more. And more.And even more. And could you bring up some of the wanting to be safe and secure? And more. And more. Can you seeit's a lacking feeling? And can you bring up some more of that lacking feeling and just allow it to pass through? It's notgood, it's not bad. It's just phenomenon passing through. And more. And more. And even more. And even more.

Now see if you have a story--a "poor me" story. Do you have an "I can't get what I want" story or "nobody loves me"story? How about an "I'm a victim" story? Whatever story there is, could you just allow it to come up and allow it to passthrough? And more. And more. And even more. And even more. Now see if you have another story you'd like to let go.Whatever the story is, could you allow it to evaporate and dissolve? And more. And even more. And even more. See ifyou could bring up some of the wanting to be separate. Could you let go of wanting to be separate? And more. And more.And more. Think of something or somebody you want to be separate form. Could you let go of wanting to be separate?And more. And more. And even more.

现在，截取你头脑中的一个场景，不管那对你来说意味着什么。还记得那部老剧《太空仙女恋》吗？还记

得那个小仙女是如何从在男主人公的命令之下从瓶子里“挥发”出来的吗？你能不能让那个场景也溶解挥发掉

呢？试着释放更多，越多越好。再让你脑海中浮现一下你身体的样子，不管那对你来说意味着什么。你能让那

个画面也溶解挥发掉吗？试着释放更多，越多越好。再接触一下说着“如果我不这么做，就不能怎样怎样，所

以我不得不做一、二、三、四……”的那部分你自己。你能否允许那种你不得不做任何事、所有事的观点和信

念也溶解挥发呢？释放更多，越多越好。你能不能服从那个绝对存在？允许绝对存在来搞定那些事，让它为你

来搞定那些事。释放更多，越多越好。

现在问问自己这个问题：如果我不是我的心智，不是我的身体，不是我的“小我”，我是什么？不管你下

意识的回答是什么，你能承认它、相信它、把自己奉献给它吗？就允许自己服从它？释放更多，越多越好。

Now get a picture of your mind, whatever that means to you. Remember the television show "I Dream of Jeannie"?Remember how she would evaporate out of the bottle on command? Can you allow that picture of your mind toevaporate and dissolve? And more. And more. And more. And even more. And get a picture of your body, whatever thatmeans to you. And could you allow that picture of your body to evaporate and dissolve? And more. And more. And evenmore. And get in touch with that part of you that says, "If I don't do it, I won't get it done. I have to do everything."Could you allow the concept that you have to do anything, the belief that you have to do everything, to evaporate anddissolve? And more. And more. And even more. And could you surrender to beingness? Allow beingness to take care ofit. Allow beingness to do it for you. And more. And more. And even more.

And now ask yourself the question: If I'm not my mind and I'm not my body and I'm not my ego, then what am I?Whatever spontaneous answer you get, could you give yourself to that answer? Allow yourself to surrender to it. Andmore. And more. And more. And even more.

你现在所处的状态要开始对你说话了。为了方便练习，让我们叫它“平静”。“平静”是自发的、下意识

的。它对我们说话的时候和心智是不一样的，它不会像心智那样先分析后回答。所以不管它给你的答案是什

么，都是比较靠谱的。

我们来问“平静”几个问题吧，看看它第一时间给出的答案是什么。从“平静”的角度来看，是否真的有

“过去”这种东西？注意你下意识的回答，然后接受它。

This place that you're in right now speaks to you. And for the purposes of this exercise, let's call it "Quiet." Quiet is veryspontaneous. It speaks to us differently than the mind, which analyzes things before it answers you. So just takewhatever answer you get.

Let's ask Quiet some questions and take the first answer that comes. From Quiet's point of view, is there such a thing asthe past? Just notice your spontaneous answer and take what you get.

从“平静”的角度来看，是否真的有“未来”这种东西？

从“平静”的角度来看，是否真的有“正确”这种东西？

从“平静”的角度来看，是否真的有“错误”这种东西？

从“平静”的角度来看，是否真的有“好”这种东西？

从“平静”的角度来看，是否真的有“坏”这种东西？

从“平静”的角度来看，是否真的有“生”这种东西？

从“平静”的角度来看，是否真的有“死”这种东西？

从“平静”的角度来看，为了谋生，你需要做什么？

从“平静”的角度来看，为了觉醒、为了实现自己、为了获得自由，你需要做什么？

From Quiet’s point of view, is there such a thing as the future?From Quiet's point of view, is there such a thing as right?From Quiet's point of view, is there such a thing as wrong?From Quiet's point of view, is there such a thing as good?From Quiet's point of view, is there such a thing as bad?From Quiet's point of view, is there such a thing as birth?From Quiet's point of view, is there such a thing as death?From Quiet's point of view, what do you need to do to make a living?From Quiet's point of view, what do you need to do to awaken, to be realized, to be free?

感受一下，在你现在所处的状态，有什么消极的事可能发生在你身上吗？感受一下，在你现在所处的状

态，你有可能被攻击被消灭吗？检查一下。那么你能不能再把自己再进一步奉献给“平静”呢？让它带着你

走，不管去向何方。就像乘着筏子在小溪里漂流。就允许自己把背上的包袱都卸下来。允许那小溪带着你走。

再把多一些的自己奉献给“平静”吧，越多越好。

你能否把你的心智交给“平静”，让它来为你进行所有的思考呢？再进一步服从于它。你能否把你的肉体

也交给“平静“，让它来控制你所有的身体机能呢？再服从地多一点吧，再多一点。你能否把所有你觉得自己

必须做的事交给“平静”呢？就让“平静”替你搞定。就在这个状态里安顿下来吧，在这个状态里，你能够挖

掘出你最深处的、压抑最久的垃圾。它们自己也并不想留下来，所以就让它们穿过你离开吧。莱斯特说，不要

为了追逐快感而释放，而是为了完成释放而达成快感。所以如果你现在已经沉浸在快感中了，那么恭喜你，继

续挖掘的时候到了。不要对这种美好的感觉恋恋不舍，问问自己，事情能变得更好一些吗？继续释放来找出答

案吧！不要流连于现在的美好感觉，问问自己，事情能变得更好一些吗？就继续通过释放来找答案吧！如果你

喜欢这个练习，你可以把这种清理程序视为一盒磁带，可以一遍一遍来回放的那种。

See if it's possible for anything negative to happen to you in this place that you're in right now. See if it's possible for youto be destroyed in the place you're in right now. Check and see. And could you give yourself to Quiet even more? Justallow Quiet to take you wherever it's going. It's like sitting in a stream on a raft. And just allow yourself to put your bagsdown. Allow the stream to take you wherever it's going. And more. And more. And even more.

And could you turn your mind over to Quiet and let it do all the thinking for you? And surrender to it even more. Andcould you turn your body over to Quiet and let it take care of all your bodily functions? And more. And more. And evenmore. And could you turn anything you had to do over to Quiet? Just allow Quiet to take care of it. And just rest in thisplace. And in this place, that's where you can dig up your deepest, most suppressed garbage. It wants to leave, so just letit pass through. Lester said don't release to get high, get high to release. So if you're high right now, now's the time tocontinue digging. Don't just hold on to that nice feeling. Ask yourself, could it get any better? Let go and find out. Don'tjust hold on to that nice feeling. Ask yourself, could it get any better? Let go and find out. If you like this exercise, youcan call and order the cleanup cassette, which you can use over and over again.

谢谢你加入我们的课程。记得把你的收获寄给我们，请花些时间估计一下你的收获，寄给我们。我们会把

你加入我们的邮寄名单，作为释放法学院。你就能收到我们的杂志《释放》，也将有资格参加多种更高级的课

程。这个课程也能应用于班级或是公司。我们很愿意亲自到某个公司去教授丰盛课程。我们也可以针对你公

司，或是其他团体，的实际需求来调整我们的课程。如果你有这样一个集体，不管在哪里，只要在国内，我们

都愿意过去亲自授课。甚至以家庭为单位也可以。

请与我们保持联系。就像莱斯特老是说的那样，“欢迎登上爱的小舟”。

And thank you for joining me. And remember to send in your gains. Take a few days to evaluate your gains and sendthem to me. We'll put you on our mailing list and you'll be known as a Release Graduate. You'll begin to get ourmagazine, Release, as well as be eligible for various advanced courses. Remember this course is also available to coursesand companies. We would love to come and teach this course in person to a company. We can also tailor the course toyour company's needs--or any group, for that matter. If you have a group anywhere in the country, we would love tocome teach this to them. How about teaching this to your family?

Please stay in touch and, as Lester always said: "Welcome to the Love Boat."

活动清单

ACTIVITY LIST

写下你的收益，通过学习这个课程所获得的东西

Write down your gains and benefits.___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

所谓收益，可能很简单，就是你现在能够在某些之前会让你感觉糟糕透顶的情况下释然了。而同时它也包

涵你通过释放得到的某些特别的收获。总之，大大小小、你每天都能感知到的、通过运用释放法获得的好处和

成就都算你的收益。

每次你在“收益”一栏记录下一些东西，就多验证一次自己是如何让自己受益的。除了记录你的进步之

外，你的“收益”也会时刻提醒你运用释放法。

收益有很多种，以下是一些分类示例，供你参考：

A gain is simply feeling good where you felt bad a moment before. Gains are also the specific results you achievethrough releasing. They include the large and small benefits, successes and accomplishments you enjoy day to day byusing the Release Technique.

Each time you record your gains in your GAINS SECTION, you validate what you have done to benefit yourself. Inaddition to being a record of your progress, your gains also remind you to keep using the Release Technique.

There are many categories of gains. The following list provides a sampling of gains categories for your reference:

*在行为和/或态度上的积极转变*日常活动进行地更顺利高效*更多有效的交流沟通*解决问题的能力持续增强*灵活性和适应性增强*行动时更加放松自信*成就*洞见与领悟*圆满而完整*新的开始*习得新的技能*积极的感觉变多了*消极的感觉变少了

*Positive changes in behavior and/or attitude*Greater ease and effectiveness in daily activities*More effective communications*Increased problem-solving ability*Greater flexibility*More relaxed and confident in action*Accomplishments

*Insights and realizations*Completions*New beginnings*Acquiring new abilities or skills*Increase in positive feelings*Decrease in negative feelings

收益与获利

GAINS AND BENEFITS

日期(Date)______从丰盛课程中得到的收益(Gains from the Abundance Course)______________________________________________姓名(Name)______地址(Address)______城市(City)_____州(State)_____邮编(Zip)_____电话(Phone)_____传真(Fax)_____如果你需要更多空间，请用一张单独的纸。

If you need more space, please use a separate piece of paper

我们可以引用您的话吗？

是的，我允许你们完全引用以上我的收益感悟。

你可以引用我自己选定的几项收益感悟。

请不要引用我的收益感悟。

你可以引用我的名字。

最好连我的名字都不要引用。

May We Quote You?* Yes, you have my permission to reprint my above gains.* You may use only the gains I've checked above.* Please do not use my gains.* You may use my name.* Please do not use my name.

签名(Signature)___________

把你的收获寄到

Lawrence Crane Enterprises, Inc., Attn: MORE GAINS, 15101 Rayneta Dr., Sherman Oaks, CA 91403 or e-mailusatwww.releasetechnique.com.

丰盛课程的潜在学员

THE ABUNDANCE COURSE CANDIDATES

你愿意与以下的人分享释放法——

People you would like to share the Release Technique with:姓名(Name) 列出 Ta的行为或感受然后释放(List Actions and/or Feelings and Release)__________________________________________________________________________________________________________________________________________________________________________________________________

分享释放法

SHARE THE METHOD

把上面的清单寄给

Lawrence Crane, 15101 Rayneta Dr., Sherman Oaks, CA 91403 or e-mail usatwww.releasetechnique.com.

我们都是互相关联在一起的——父母、祖父母、姐妹、兄弟、七大姑八大姨、叔叔伯伯、生意伙伴、牙

医、外科医生、牧师、律师、卖保险的、兽医、老同学、护士、旅行社代理人、教会会员——任何人。

我们大多数人一生中都认识成百上千个人。想象一下我们所有的学员都把丰盛课程分享给那成百上千个

人，哪怕是其中的一小部分。那真的是一份终生受益的礼物啊。请把那些你认为能够从中受益的人的姓名、地

址和联系方式列在下面，我们会寄给他们一份特别的信息包和来自你的个人认证。

We are all connected--mom and dad, grandparents, sisters, brothers, aunts, uncles, business associates, dentists,physicians, ministers, lawyers, insurance agents, veterinarians, college and/or high school classmates, nurses, travelagents, church members--everybody.

Most of us know thousands of people during our lifetimes. Just imagine if all of us shared The Abundance Course with afraction of that number. It is truly the gift of a lifetime. Please list names, addresses and phone numbers of people you

think would benefit from this course. We will send them a special information packet with a personalized gift certificatefrom you.

日期(Date)_____你的姓名(Your Name)_____地址(Address)_____城市(City)_____州(State)_____邮编(Zip)_____电话(Phone)_____传真(Fax)_____*我愿意任你使用我的名字 *我不愿你使用我的名字*1 do want you to use my name. *1 do not want you to use my name.

你的名字(Your Name)______地址(Address)______

释放法项目

RELEASING PROJECTS祝贺你

CONGRATULATIONS

这么久以来，我们都在帮助你为运用释放法做准备。现在，你终于拥有了所有你需要的东西，可以独自踏

上释放法的旅程了。

我们真心希望你在生活的各个领域继续引用释放法。不管你把它用在哪里，都会发现生活中的其他领域也

都会受到影响。当你取得了越来越多、越来越大的成功和满足以后，就会开始影响到你身边的其他人——爱

人、朋友、同事，甚至是你在大街上遇到的路人甲。他们能够感受到你内在的平静，注意到你能够充分体验生

活的的能力。我们希望你能够把你无与伦比的收获与那些人分享，并且加入我们“让每个人都为了自己而释

放”的共同的美好愿望中来。

We have spent this time together preparing you in the use and application of the Release Technique. Now you have allyou need to complete the journey you've started on your own.

We truly hope you continue using the Release Technique in all areas of your life. While using it on any topic, you willsee that it also affects all other areas of your life. As you achieve greater and greater success and contentment, you arehelping not only yourself but those around you--your loved ones, friends, co-workers--even the people you meet on thestreet. They can sense your inner calmness and notice your ability to experience life more fully. We hope you'll shareyour wonderful gains with these people and join us in our vision of letting everyone have the Release Technique for theirown. Thank you for participating in the training, and our best wishes for the highest state of Abundance andImperturbability.

感谢你加入课程中来，我们衷心祝愿你能够获得最高阶的丰盛与波澜不惊。

现在，鉴于你已经完成了丰盛课程，已经是名毕业学员了。请寄给我们一份你的收益心得，我们会寄给你

一份更高阶课程或研讨会的九折优惠券！我们也会把你免费记入我们的季刊《释放》的投放名单里。把你的收

益寄过来会让你获得加入我们全国性的高阶研讨会的资格。

我们会在纽约、波士顿、凤凰城、洛杉矶、旧金山、以及圣多纳定期举办现场版的基本课程。而且，当你

购买课程的系列磁带时能够省下 171美刀哦亲~想要更详细的信息？继续读下去！我们还会将合格的指导手册寄往全美的各个地方，供 25人以上的初次接触释放法的团体使用。我们会提供

综合的、为用户量身打造的课程项目，供团体、组织、或是公司学习释放法使用。

Now that you have completed the Abundance Course, you are considered a Graduate. Send us a copy of your gains sheet

and we will send you a catalog with a 10% discount coupon good toward your next purchase of products or seminars!We will also enter your name for a FREE subscription to our quarterly newsletter, Release. Sending us your gains willmake you eligible to participate in our nationwide advanced seminars.

We offer the live version of the Basic Course regularly in New York, Boston, Phoenix, Los Angeles, San Francisco andSedona. Also, you'll be eligible to save $171 on the purchase of the Abundance Course audio cassette series. Read on forfurther details.

We will also send a qualified instructor anywhere in the United States for a group of 25 people or more who would likethe Abundance Course for the first time. We offer comprehensive, customized programs that incorporate The ReleaseTechnique for groups, organizations and corporations.

如果还想了解更多信息，请拨打免费热线（888）333-9666~将你的收益心得寄往 Lawrence Crane Enterprises, Inc., 15101 Rayneta Dr., Sherman Oaks, CA 91403你也可以邀请朋友访问我们的网站 www.releasetechnique.com.

你通过训练得到好处的个人体验记录

YOUR PERSONAL RECORD OF BENEFITS FROM THE TRAINING

以下是许多人反馈的通过释放练习得到的好处。当这些事发生的时候，请在相应的项旁边写上简短的注

释，把细节补充进去。这会对于激励你继续应用释放法很有帮助的。

Following are some of the gains others have reported from the training. Please check off, when they occur, those whichyou experience and make a brief notation as to details. This will be very helpful to you by encouraging you to continueusing "The RELEASE® Technique".

1、工作时的生产力提高2、更高效3、沟通更有效4、思维更清晰5、更有决断力6、更有安全感7、更自信8、更能集中精力9、能量等级节节攀升10、 集中能量的能力增强

11、 思维与行为更加有建设性

12、 在前往更具建设性的方向时更有动力

13、 行为上的变化

14、 在困境中能保持内在的淡定

15、 更能觉察到自己的行为以及作为其内在原因的深层感受

16、 更能觉察到别人的行为与动机

17、 释放你不想持有的感觉的能力增强

18、 更开心

19、 更轻松

20、 更自由

21、 人际关系得到改善

22、 能够更大程度上掌控自己的人生与幸福

1. Increased productivity on the job.2. Greater efficiency.3. More effective communications.4. Greater clarity of mind.5. Increased ability to make effective decisions.6. Greater feeling of security.7. More self-confidence.8. Improved concentration.9. A higher energy level.10. Increased ability to focus your energy.11. More constructive thinking and action.12. Higher motivation in constructive directions.13. Behavioral changes.14. Inner calmness in difficult situations.

15. Greater awareness of your own behavior and the underlyingfeelings which motivate the behavior.16. Increased insight into the behavior and motives of others.17. The ability to release feelings which you do not wish to have.18. Feeling happier.19. Feeling lighter.20. Feeling freer.21. Improved relationships with others.22. A greater degree of control over your life and happiness.

关于释放法的运用，他们如是说——

HERE'S HOW PEOPLE USE "THE RELEASE® TECHNIQUE"

轻松致富

HAVE MORE ABUNDANCE WITH EASE

“我通过释放法得到的最显著而实在的好处体现在我生意的资金方面。其实我还是在佣金的基础上做生意的

呢，但是我今年第一季度就赚得跟去年全年一样多了。”

——凯伦·布鲁克，伍德兰德岗，加利福尼亚

布鲁克财团，董事长

“我之所以学习释放法就是因为来自生意上的或是私人生活中的压力太大。而现在我发现我更放松了，能够很

容易地处理好所有的人际关系，而且事半功倍地挣了好多钱——更明智而不是光努力去工作。”

——汤姆·拜尔斯，斯科茨代尔，亚利桑那州

联邦第一抵押贷款公司，高级副总裁

“自打学习了丰盛课程，我的生意就翻了三番，而且是在我花了大把时间游玩享乐的基础上。释放法实在是太

强悍了！我让我全家都学习了它。我还靠它摆脱了二十多年的哮喘呢！上个月，释放法帮我赚了一百万！“

——吉姆·怀特曼，斯科茨代尔，亚利桑那州

制造商代表

“多亏了丰盛课程，我让我的关注点重新回到了丰盛上。有好多客户打电话找我，想让我在我的电台节目上帮

他们做广告——我那节目真是大获成功啊！我，所有想要得到丰盛、财富、成功、幸福、和健康的人推荐了释

放法，而且都起作用了。”

——杰奎·所罗门，凤凰城，亚利桑那州

电台节目主持人，KFNX台

“我好激动！我已经挣了七千多美元了，现在还在谈一桩生意。我希望自己赚的钱能再翻三番——其实任何人

都能做到。丰盛课程里讲到的那些效果都是真的啊！我真的无法想象有谁不想加入这个课程。”

——凯西·正田，洛杉矶，加利福尼亚

市场销售

“上周我刚刚完成了丰盛课程和基本是方法课程的学习。上课的第二天，就有人为那幢我三年都卖不出去的房

子出价，课程结束之前，我收到了三份出价申请。我的销售成绩神奇地增长了——我从未一个月内卖出过那么

多房子！而不过是一周的练习而已！释放法——叫我如何不想它。”

——盖尔·亨德森，斯科茨代尔

鲁斯里昂物业公司

"The most pronounced, tangible evidence that I'm getting only through using the method is in the monetary aspects ofmy business. I'm on a commission basis only, and I've earned as much in the first quarter of this year as I did in all of lastyear."

Karen Brock, Woodland Hills, CAPresident, Brock Enterprises

"I took The Release Technique because I was under a lot of business and personal pressure. I find now that I'm morerelaxed, easier in all my relationships and making a lot more money with much less effort--working smarter, not harder."

Tom Beyers, Scotsdale, AZSenior Vice President First Federal Mortgage Company

"My business has tripled since learning the Abundance Course, yet I'm spending most of my time traveling and havingfun all the time. The Technique is so powerful, I've had my entire family learn the Technique. I also got rid of 20 yearsof asthma. Last month, I made over one million dollars using this Technique."

Jim Whitman, Scotsdale, AZManufacturers Representative

"I have regained my focus on abundance thanks to the Abundance course. Customers are calling me to advertise on myradio show--big time! I recommend it to all who want abundance, riches, success, happiness and health. It really doeswork."

Jacquie Soloman, Phoenix, AZRadio Hostess, KFNX

"I'm excited! I have already made over $7,000 and I am working on a deal now. I expect to triple that--anyone can do it.All that the Abundance course claims is true and then some. I can't imagine everyone not taking this course."

Kathy Shoden, Los Angeles, CASales and Marketing

"I just completed the Abundance course and the basic Release Method Course for the first time last weekend. On thesecond day, I received an offer for a house I have been trying to sell for three years. Before the course ended, I receivedthree offers on the house. My sales results have been amazing--I've had the biggest month I ever had, and that's just inone week! I can't imagine not wanting to learn The Easy Way."

Gayle Henderson, Scotsdale, AZRuss Lyon Realty Co.

身体变得充分强健

HAVE ABUNDANT HEALTH

“我参加丰盛课程本来是为了拥有更多的财富，但我不仅实现了这个目标，还在课程第一天的晚上摆脱了纠缠

我六年的慢性下巴痛。我的高尔夫球技也提高了呢！我两周之内就有了 14分的进步。这个课程真的非常值！”——罗杰·布鲁尼特

市场顾问

“丰盛课程帮我从一场划船事故中完全恢复过来了。我的左臂曾经无法完成系列活动，但我现在不仅可以做到

了，还不用吃那 14种不同的药片儿了。”——劳尔·马默尔，克莱尔蒙特，加利福尼亚

"I took the Abundance Class to have more financial abundance in my life. Not only did I get that big time, but I had a

chronic pain in my jaw for 6 years. I was able to get rid of it the very first evening of the course. My golf has improved, Ilowered my score by 14 points in two weeks. This course is worth thousands."

Roger BrunnettiMarketing Consultant

"I have had a full recovery from a boating accident, since taking the course. I did not have full range of motion in my leftarm; I do now and I have been able to stop taking 14 different pills."

Raul Marmol, Claremont, CA

无边的丰盛就在你内心——何不加入我们一起 High呢？VAST ABUNDANCE IS WITHIN YOU--WHY NOT JOIN IN ON THE FUN?

健康方面的收获

HEALTH GAINS

“课程的第二天，我针对困扰我多年的脚伤做了练习，当时我脚上缠着绷带穿着拖鞋。但是第二天我就能穿上

普通的鞋子而不受伤害了！如今我不会被任何人激怒，而且更爱自己了，无时无刻不感到衷心的愉悦。哇

哦！”

——凯瑟琳·威尔蒙，凤凰城，亚利桑那州

不动产鉴定人

“我在课程的第三天释放了长期困扰我的下背疼痛，甚至摘掉了护背——妈妈诶~真是神一般的课程啊~”——加里·希尔维斯特，圣地亚哥，加利福尼亚

电讯

"During the second day, I worked on an injured foot that had been bothering me for years. I was wearing a bandage and asandal. The next day, I was able to wear shoes and it didn't hurt me at all! I'm not angry at anyone, and I like myselfmore, and I feel joy all the time. Wow!"

Cathryn Willmeng, Phoenix, AZReal Estate Appraiser

"I let go of lower back pain I had been suffering with for a long time during the third day of the course. I even took offmy back support--WOW, what a course."

Gary Sylvester, San Diego, CATelecommunications

充分 hold住自己的生活BE IN TOTAL CONTROL OF YOUR LIFE

“我忘不了（学习释放法那一周）那个周日的早晨，我醒过来，知道自己找到了能够使我强大到足以夺回生活

主导权的工具，那不再只是个遥不可及的目标，而是近在咫尺的现实。”

——琳达·卡瑞拉，洛杉矶，加利福尼亚

图瓦集团，营销副总裁

“接纳扩展了，信任扩展了，爱扩展了。自由轻易而持续地展现在我面前！我昨天还收到了整整五张支票——

金钱与快乐就这么朝你涌过来。我这周还要在斯科茨代尔的艺术中心办个人展览！一切都如此容易地发生

了。”

——莫妮卡·马汀尼兹，凤凰城，亚利桑那州

艺术家

“这个课程帮我找回了更多地更一致地释放的价值，还给了我运用已有工具来轻松释放的觉知。谢谢你们使这

个方法变得如此使用。我的人生因这些方法和莱斯特的智慧变得更加丰富多彩了。“

——罗莎莉·劳瑞，洛杉矶，加利福尼亚

资金募集人

“我再也不会对自己和别人妄加评判了；我再也不会因任何事愧疚自责了；我爱自己，也爱别人。我正在体验

着越来越多的平和与欢愉。我真的无法想象有谁不愿参加这么神奇的课程。”

——斯科特·琼斯，米慎维埃，加利福尼亚

广告经理

“我收获了那种不再让自己徒劳无功或适得其反的能力。我现在能够抹掉任何“我不可能赢的”那样的态度

。这使我能够完全掌控自己——哇哦！”

——凯西·莫伦，埃尔塞贡多，加利福尼亚

副警长

"On Sunday morning (during the course), I woke up with the knowledge that I had found the tools that empower me totake back control of my life, and that's not a goal--that's a fact."

Linda Carella, Los Angeles, CAV.P. Marketing, Tova Corp.

"Acceptance expanded, trust expanded, love expanded, freedom is and continuously unfolds easily! I also received fivechecks in the mail yesterday-and money and joy just keep rolling in. I also have a major art show this week at theScotsdale Art Center and it just happened with ease."

Monica Martinez, Phoenix, AZArtist

"This course helped me bring back the value of more consistent releasing. It has given me the awareness to use the toolsI have for releasing with ease. Thank you for putting such a practical spin on the method. My life is so much richer forhaving use of these tools and Lester's wisdom."

Rosalie Lurie, Los Angeles, CAFundraiser

"I no longer judge myself and others. I no longer feel guilty about anything; I love myself and others. I'm experiencingpeace and joy more and more. I can't imagine anyone not taking this fabulous course."

Scott jones, Mission Viejo, CAAdvertising Executive

"I gained the ability to stop being counterproductive in life. I can now erase any attitude of 'I never win.' It enabled me totake control of myself--wow!"

Kathy Mullen, EI Segundo, CADeputy Sheriff

把自己从容易导致失败的习惯中解救出来

RID YOURSELF OF FAILURE HABITS

“我真的把自我否定的习惯放下了。我以前从来没想过这是可能的。在那么多年的失败以后，我终于再次感到

振奋又热血。我的头脑变得更清晰更平和，自信心也提升了。在那么多年的压抑与焦虑以后，我终于又有了那

种“我行，我可以的”的感觉。莱斯特和拉里，谢谢你们！”

——利兹·尤加尔德·福特纳，纽荷尔，加利福尼亚

“我以前参加过许多课程，不过只有丰盛课程才真正把我领上道了。我勒个去——这些年我都错过了什么呀！

丰盛才是王道，而且是我们最自然的样子。千万不要错过这个机会！”

——罗恩·哈曼迪，洛杉矶，加利福尼亚

电影制片人

"I actually let go of beating myself up. I hadn't thought it was possible. I feel exhilarated and energetic after years offailure. I have more clarity and peace and improved self-confidence. I have a feeling of 'I can' after years of depressionand anxiety. Thank you, Lester and Larry."

Liz Ugalde Fortnet; Newhan CA

"I've taken many classes, but it wasn't until I took the Abundance Course that I really, really got on track. WOW--I reallydidn't know what I was missing! Abundance is the greatest, and our natural way! Don't miss this opportunity."

Ron Hamady, Los Angeles, CAMovie Producer

更多释放法能为你带来的好处

MORE GAINS USING "THE RELEASE® TECHNIQUE"

让自己摆脱恐惧，获得明晰

RID YOURSELF OF FEAR AND GAIN CLARITY

“我把那些长年以来阻碍自己获得丰盛的恐惧、匮乏感、以及不安全感解锁了。那感觉是如此强大、有趣、而

轻松。我无法想象有谁不愿参加这个课程——这是一种必须。”

——约瑟夫·哈利顿，洛杉矶，加利福尼亚

心理学家

“我对我人生了解的清晰程度戏剧化地提升了。我看到了自己所处的位置，以及下一步往哪走。不过是一个周

末，我的丰盛程度就大大提升了——我衷心希望所有人都能加入这个课程。”

——克里格·戴维斯，温内特卡，加利福尼亚

心理咨询教师

“每次我上高速的时候就会有一股严重的焦虑袭来，那真的是在阻碍我享受人生啊！但是后来我学习了丰盛课

程。第一天，我就摆脱了恐惧症。太尼玛简单了，我都不敢相信！我看世界的眼光都变了，一切都变得如此神

奇有魔力。我向所有人推荐这个课程。”

——劳伦·布伦特，洛杉矶，加利福尼亚

美学家

"I unlocked my fear, lack and scarcity feelings that stopped me from having abundance for years. It was powerful andfun and easy. I can't imagine anyone not taking this course--it's a must."

Joseph Harrington, Los Angeles, CAPsychologist

"My clarity in life improved dramatically. I see where I am and where to go next. My abundance improved just in thatone weekend--I wish all could attend."

Craig Davis, Winnetka, CASchool Psychologist

"I had severe anxiety when I would get on the freeway. It was preventing me from having a life. Then I took theAbundance course. On the first day, I dumped the phobia. It was so simple that it was almost hard to believe it could beso easy! I now look at life in such a way that it becomes magical. I recommend it to all."

Lauren Brent, Los Angeles, CAEsthetician

将自己从担忧与纠结中解放出来

RID YOURSELF OFWORRY AND SPINNING

“那时，我面临着退休的选择，我因此感觉恐慌又迷茫！我用了释放法这套“坐业”，它生效了！谢谢你！释

放法！你是最棒的！”

——查尔斯·琼斯，华盛顿

心理治疗师

“我释放了关于未来的担忧，然后我的人生真的绽放了！”

——贝贝·杨，派拉蒙，加利福尼亚

商人

“我刚刚完成丰盛课程。我能够越来越清楚地理解事物了。我的决策过程也变得非常顺利。而且我真的是在享

受每一刻。我的生意蒸蒸日上，但我反而有了更多时间来做我想要的事。其实这很简单——每个人都能做到这

一点。”

——朱蒂·史密斯·怀特曼，斯科茨代尔，亚利桑那州

艺术商

"I was able to retire from a job I had for years, and I feel terrific about it! I'm using the 'Butt' system and it works. Thankyou, the course is the greatest."

Charles Jones, Washington, DCPsychotherapist

"I released about worrying about the future. My life really works!"Bebe Young, Paramount, CA

Businesswoman

"I just completed the Abundance Course. My understanding gets clearer and clearer. My decision process is fantastic,and I'm having fun all the time. My business has tripled, and I'm having more time to do what I want. It's easy--anyonecan do it.”

Judy Smith Whitman, Scotsdale, AZArt Dealer

何时候，只要你想，就能感受到爱

FEEL LOVE ANYTIME YOUWANT

“过去的几星期真的是特别、特别奇妙——充满了欢乐。我越来越能把自己视为拥有一切的人了。拉里，我觉

得我现在真的开心得都要炸掉了——我甚至无时无刻不在笑！一切都如此顺利！所有人都应该加入其中，一起

狂欢。”

——克莱拉·希达麦考伊，格兰岱尔，亚利桑那州

家庭主妇/秘书

“拉里，谢谢你，谢谢你充满爱的支持，你的幽默，还有你许给我们其他人的丰盛。我现在经常感到莱斯特与

我同在。”

——洛珊·凯恩加德，旧金山，加利福尼亚

家庭主妇

“为了得到丰盛而进行的这一系列练习都好奇妙！我心中洋溢着幸福与快乐，能够一直做我想做的事，得到我

想要的东西。”

——塞西莉亚·盖拉格，斯科茨代尔，亚利桑那州

业务拓展员

“我从来没想过自己我能够对自己感觉这么好。我终于拥有了一个可以用在日常生活里的利器了。”

——伊冯·麦迪娜，洛杉矶，加利福尼亚

遗传学研究所，客服

"These past few weeks have been especially wonderful-- 'Joyous' is the true word. More and more I do see myself as onewith everything. Right now, Larry, I feel as if I'm going to explode with joy--and I can't stop laughing! All is well! Allshould join in on the fun.”

Clara Sida-McCoy, Glendale, AZHousewife/Secretarv

"Thanks, Larry, for your loving support, humor and commitment to others having abundance. I often felt the presence ofLester in the room.”

Roxanne Kinegard, San Francisco, CAHomemaker

"The new work that is being done on abundance is fantastic. I'm just busting with happiness and doing and having what Iwant all the time.”

Cecilia Gallagher, Scottsdale, AZBusiness Developer

"I never thought I could feel this good about myself. I now have a tool I can use each day of my life.”Yvonne Medina, Los Angeles, CAClient Service Genetics Institute

揭秘是什么在阻拦你获得生命中的丰盛与欢愉——一劳永逸

UNLOCK WHAT'S HOLDING YOU BACK FROM HAVING TOTAL ABUNDANCE AND JOY IN YOURLlFE--ONCE AND FOR ALL

学着相信自己

LEARN TO TRUST YOURSELF

“课程第二天结束的时候，我感到了一种深层的淡定。当我开车回家的时候，我发现自己不会再像以前那样因

为其他司机的行为而不爽了，一直保持着平静、未被扰动的状态。晚饭的时候，我更年轻更恬淡的神态让男友

惊叹不已。”

——金·拉辰斯，洛杉矶，加利福尼亚

治疗师

“一直以来，我看了很多书也参加了很多研讨会来寻求答案。但丰盛课程让我看到，人是可以抛开问题而活着

的。我的未来现在看上去棒极了。”

——派拉耶·沙班，帕萨迪纳，加利福尼亚

协调员

"By the end of Day 2, I achieved a sense of deep calm. While driving home, I found I wasn't so irritated by other driversand I remained unperturbed. My boyfriend commented on the youthful, lighter look on my face over dinner.”

Kim LaChance, Lawndale, CATherapist

"I have been going through books and seminars for so long. This course allowed me to see that life can be withoutproblems. The future is wonderful now.”

Pirayeh Shaban, Pasadena, CACoordinator

增进人际关系

IMPROVE Rfl.ATlONSHIPS

“每次我女友生气或吃醋的时候，我都能很快释放掉对她的愤怒。所以我们之间的关系在短期内有了很大提

升。”

——杰伊·特里斯，卡尔弗城，加利福尼亚

销售员

“我和孩子们之间的关系大大改善了。我能够在对付难搞的客户的同时让自己不那么焦躁。我放下了对吸烟的

渴望，并在课程第一天成功戒烟。”

——汤玛斯·米歇尔，洛杉矶，加利福尼亚

投资顾问

“我现在毫不费力就能心想事成了——我人际关系得到改善，我生意红红火火。丰盛，就是这么简单！”

——肖恩·里克鲁格，凤凰城，亚利桑那州

艺术家

“我能够让自己去爱人们本来的样子，不管那是什么样子。”

——约翰·卡伦，伊利诺伊州

承包商

"I am able to release my anger at my girlfriend whenever she gets angry/jealous about your relationship. Our relationshiphas greatly improved in a short time.

Jay Torres, Culver City, CASalesman

My relationship with my children has greatly improved. I am able to handle disgruntled clients without being uptight. Ilost my craving for smoking and stopped smoking in the first day of the course."

Thomas Mitchell, Los Angeles, CAInvestment Advisor

"Everything is working for me with ease--my relationships are getting better, my business is exploding with ease,abundance just is and it's easy!"

Shawna Leach-Lugo, Phoenix, AZArtist

"I can allow myself to love people for who they are, no matter what."John Cullen, Lake-In-the-Hills, IL

Contractor

更多来自毕业学员的反馈

MORE REPORTS FROM THE ABUNDANCE COURSE GRADUATES

扔掉坏习惯

DROP UNWANTED HABITS

“学习释放法的几周后，我完全戒烟了，而且那种渴望整整十五年都没再来找过我。”

——唐·詹克洛，西湖村，加利福尼亚

詹克洛联合公司，董事长

“我学会了通过释放达到放松的目的。意外收获就是我对酒精的欲望消失了——但是感觉很好。”

——杰克·迪马兰特，纽约

“我学习释放法的第一周就减掉了五磅！但我根本都没去想这件事！”

——劳埃德·斯科特，达拉斯，德克萨斯州

“每次我饿的时候就用释放法，然后就不会感到对吃东西有欲望了。”

——丽塔·赖肯，俄亥俄州

"A few weeks after learning "The RELEASE® Technique", I completely stopped my chain smoking habit and thecraving hasn't come back in 15 years since stopping."

Don janklow, Westlake Village, CAPresident, janklow & Associates

"I have learned to relax by releasing, and an unexpected gain has been that I no longer have a desire for alcohol--it feelsgood."

jack Dimalante, New York

"I lost five pounds during the first week of the course without thinking about it!"Lloyd Scott, Dallas, TX

"I used this method when I was feeling hunger, and I no longer feel the desire to eat."Rita Recken, Glandorf, OH

消除压力

ELIMINATE STRESS

“我释放的时候是有轻松感的，但我不知道自己到底还有多少抗拒感。周日的时候，我感到精力充沛，那很

好。四个小时的睡眠足以让我感到轻松又愉快了。”

——阿丽安娜·艾提，洛杉矶，加利福尼亚

法律秘书

“这几天睡得比以前好多了，而且再也不用为我的关节炎吃药了。不吃药的感觉真好啊！”

——雷蒙德·汉森，洛杉矶，加利福尼亚

“学习释放法的第一个周末，我发现自己能够减轻自己的疲劳感了。以往，开 200英里的车会让我感到困倦和沉重的，但是这次不会了，再也不会了。”

——露丝·A·里格尔，芝加哥，伊利诺伊州

“我一直大病小病挺多的，包括偏头痛、憩室炎、痛风、和严重的低血糖。学习丰盛课程的下一周本来是安排

了外科手术的，但是通过几天的练习，需要手术的症状消失了，而且再也没复发。我后来也慢慢把其他病痛也

清理干净了。我相信这是通过运用释放法减轻压力而生效的。”

——大卫·霍金斯博士，曼哈赛特，纽约

北拿骚精神健康研究中心，医疗总监

“我认为很明显的一点是，至少通过我的观察，这个丰盛课程中所教授的方法对那些在压力与紧张下工作的人

是非常有好处的，特别是我们这些做银行投资的。我个人就从中受益很多，特别是在我病愈不久就参加纽约市

的马拉松的时候。”

——汤玛斯·J·凯特里克，纽约副总裁

"I connected with the ease of releasing. I simply didn't know how much resistance I had. By Sunday, I had so muchenergy it was great and after only four hours of sleep. I feel lighter and happier."

Ariana Attie, Los Angeles, CALegal Secretary

"Sleeping better than I have in years. I quit taking drugs for my arthritis and feel better without them."Raymond Hanson, Los Angeles, CA

"The first weekend I discovered my feeling of fatigue could be alleviated, and I drove 200 miles without the sleepinessand feeling of heaviness that so often has plagued me."

Ruth A. Riegel, Chicago, IL

"I had several physical ailments including migraine headaches, diverticulitis, gout and severe hypoglycemia, and theweek after taking the course was scheduled for surgery. But with a few days after beginning to release, the surgicalcondition disappeared and never reappeared. My other physical problems cleared up. I believe these good effects are dueto the stress reduction brought about by using the Method."

Dr. David Hawkins, Manhasset, NYMedical Director", The North Nassau Mental Health Center

"I think it is becoming evident, in my observation, that the techniques learned in the program were beneficial to peoplewho work under the stress and strain that we do in the investment banking industry. I have personally benefited,especially when I ran the New York City Marathon shortly after an illness."

Thomas J. Kitrick, New YorkV.P., Training and Development, Goldman, Sachs & Co