壓力與放鬆
Stress and relaxation
1/10
當一個人感到沮喪或緊張時，其中央經絡會出現堵塞，經絡因此收窄，自由能量的流通減慢甚至完全停止。在這種狀態下，意圖 (Intention) 並無法獲得足夠能量供應；意圖一旦受阻，個體通常無法有效應對壓力。壓力有時也會使經絡突然擴張，導致個體能完成通常難以達成的驚人舉動（儘管此類現象罕見），但大部分情況下，當身體受到高度壓力時，人的能力與資源都會大幅下降。
When a person is depressed or tense their central meridians become blocked. The meridians narrow and the circulation of free energy either slows down or stops altogether. In this state intention loses its energy supply. When intention is blocked a person usually becomes incapable of dealing with stressful situations effectively. Stress can also have the opposite effect on the meridians making them suddenly dilate. When this happens a person is capable of doing incredible things that ordinarily they would never be capable of doing. There are known examples of this although they are rare. In the majority of cases a person’s abilities and resources are severely reduced when the body experiences high levels of stress.
2/10
每天，我們都會面臨多種壓力情境，從輕微而很快被遺忘的事件，到極端壓力而使人長時間失衡的不良經歷。身體的本能反應是使某些肌肉群緊繃，這種現象已成為我們深植的習慣而不易察覺。例如，在你閱讀這段文字時，你的部分面部肌肉可能正處於緊繃狀態，但只要你注意，它們便會放鬆；幾分鐘後，你或許又忘記了這一點，而面部又會重又凝固成映照情緒的面容。
Every day people come up against numerous stressful situations of varying intensity from fairly minor incidences that are usually quickly forgotten to extremely stressful situations which can knock them off kilter for quite some time. The body’s natural response to stress is to tense one or another muscle group. This tensing has become such a deeply engrained habit that we do not really notice it. For example, whilst you read these lines you are tensing individual facial muscles but as soon as you pay attention to them they relax. After a few minutes you will forget about your face and it will freeze once again into a mask that reflects your emotional condition.
3/10
很多人錯誤地認為壓力可以通過放鬆來解除，但這只是在對症下藥而未能解決根源。生理緊張其實來自心理緊張——壓迫、焦慮、煩躁和恐懼都會導致肌肉痙攣。刻意放鬆肌肉雖能暫時舒緩，但若不解決心理緊張，身體最終仍會回到原本緊繃的狀態。要消除心理緊張，關鍵就在於降低你對事物賦予的「重要性」(Importance)；因為你之所以緊張，正是由於給予某些事物過多意義。
There is an erroneous but widely held belief that stress can be relieved through relaxation. By trying to relax you are in effect railing against the symptom without eliminating the cause. Physical tension is caused by psychological tension. States of oppression, anxiety, irritation and fear cause spasmodic muscle tension. Naturally, conscious relaxation of the muscles will give some temporary relief but unless the mental tension is dealt with the body will reassume its previous condition. To eliminate mental tension it is essential and sufficient for importance to be reduced. The reason you are tense in the first place is because of the excess meaning you attribute to whatever is bringing you down.
4/10
壓力正是由「重要性」(Importance) 過高所引發。只需立即降低「重要性」(Importance)，壓力便可瞬間舒緩。持續增強「重要性」(Importance) 不僅是徒勞無功的，更會帶來害處。當你背負著過分的「重要性」(Importance) 時，你無法有效行動或改善現況。處於極大壓力之下時，睜開雙眼並意識到有個擺錘 (Pendulum) 正抓住你的「重要性」(Importance)，你會發現每個具體情境中「重要性」(Importance) 牽連的事物都顯而易見。提醒自己：只要減少對「重要性」(Importance) 的執著，就能擺脫擺錘 (Pendulum) 的影響，從而有效行動。記住，過度賦予意義，永遠都會對你不利。
Stress if a consequence of importance. Stress can be instantaneously relieved by reducing importance. It is futile and harmful to create ongoing importance. You will never succeed in changing a situation for the better and acting effectively if you are carrying the heavy load of importance. When you are severely stressed it is enough to wake up, open your eyes and become conscious of the fact that a pendulum has hooked into your importance. It is easy enough to see what the importance relates to in each specific instance. Remind yourself: by reducing importance you free yourself of the pendulum and can act effectively. You have to be aware of the fact that attributing something inflated meaning will always works against you.
5/10
若想改變任何困境，只需記得「重要性」(Importance) 的概念，並有意識地減少你對它的過度附加意義。唯一的挑戰在於能否及時意識到這一點——當你處於壓力中時，你的覺察力通常會下降，甚至忘記曾經有過「Transurfing」這回事。要徹底消除生活中的壓力，你必須覺醒並降低「重要性」(Importance) 的影響。
To change any difficult situation it is enough to remember about importance and consciously reduce any excessive meaning you have connected with it. The only challenge is to remember in time. When you are stressed your awareness is sleeping and so you will forget that something called Transurfing ever existed. To eliminate stress from your life you have to wake up and reduce importance.
6/10
如果你已養成傾聽內心之聲的習慣，那麼在關鍵時刻記得降低你對事物賦予的「重要性」(Importance) 就不會太困難。每當你感到不安，問問自己：究竟哪裡把意義過度放大了？無論那些情境看似多麼「重要」，你都應有意識地放下對它們的執著。只有在意圖 (Intention) 受到淨化之後，你才能真正有效地行動。
If you have made a habit of paying attention to your inner voice, it will not be at all difficult to remember about importance at the necessary moment. Every time you experience a feeling of unease ask yourself why. Where has meaning been inflated? However ‘important’ the specific circumstances are to you consciously let go of your attachment to their importance. Only after the purification of intention can you act effectively.
7/10
要變得不再受壓力影響，你必須拋棄為每件小事而過度緊張的老習慣，取而代之的是培養一種始終保持放鬆狀態的新習慣。放鬆並不意味著無精打采或漠不關心，而是一種與外界達到和諧互動的平衡狀態。這種平衡要求內外都不被過度的「重要性」(Importance) 所左右：我既不認為自己極好，也不覺得自己極差；世界既不完美，也不糟糕，我既不怯懦渺小，世界亦非如此。
To become immune to stress you have to replace the old habit of stressing out over any small thing with the new habit of maintaining a relaxed state. Being in a relaxed state does not mean being listless or apathetic. It is a state of harmonious interaction with the outside world: balance. Balance presupposes the absence of internal and outer importance: I am neither good nor bad and the world is neither bad not good; I am not pathetic and insignificant and the world is not pathetic and insignificant either.
8/10
低或缺乏「重要性」(Importance) 的感覺是進入放鬆狀態的首要條件。當你心中充滿過度膨脹的「重要性」(Importance) 時，再試著放鬆也毫無意義。例如，若你站在高樓邊緣且懼怕高度，想要保持絕對放鬆絕非易事。如果降低「重要性」(Importance) 不是可行的選項，至少不要浪費能量去強迫自己放鬆，這只會增加能量消耗——你既在努力控制著那危急狀況，又在壓抑真實感受，這全然是徒勞無功的。相反，放手一搏，讓心隨意擔憂吧！
The absence of importance or at least a low level of importance is the main condition essential to becoming relaxed. There is no point in trying to relax when importance is inflated. For example, you can hardly expect to be able to stay superbly relaxed when you are standing at the edge of a high rooftop and have a fear of heights. If reducing importance is not an option, you can at least avoid wasting energy on trying to relax. This only increases your energy expenditure because as well as trying to control a critical situation, you are also holding back on what you feel which is totally futile. Instead let go and worry to your heart’s content!
9/10
在修習 Transurfing 時，你必須能在任何情況下迅速誘導自己進入放鬆狀態。這不需要言語上的自我暗示，因為肌肉是由意圖 (Intention) 所主宰，而非僅靠言語。你大部分的肌肉只需你有意識地注意它們，就能自覺放鬆。只需要用你的內在之眼掃視全身，釋放任何緊繃感即可。我們平時不會刻意關注肌肉，直到身體感到不適，因此也有些肌群已經忘了如何聽從意圖 (Intention) 的指令。這與現代人久坐的生活方式密切相關，例如，背部肌肉難以自覺控制，導致隨著年齡增長常常出現背痛。即便聽起來再平常不過，定期拉伸和運動背部仍然是必不可少的。
For the practice of Transurfing you have to be able to swiftly induce a relaxed state in any circumstances. This does not require any verbal self-suggestion because the muscles are governed by intention and not words. The majority of the body’s muscles can be relaxed consciously simply by being aware of them. It can be enough to simply scan your body with your inner eye to release any contraction. We do not usually focus our attention on our muscles until we experience physical discomfort and so there will also be certain muscle groups that have forgotten how to obey intention. This is connected with the modern day, sedentary lifestyle that most people lead. For example, it is difficult to control the back muscles consciously and so with age people tend to develop back pain. However banal it may sound, it is absolutely essential to regularly stretch and exercise the back.
10/10
誘導放鬆狀態的整個程序如下：不必急促地開始，用你的內在之眼細細掃視全身，釋放所有緊繃感。將注意力一次性集中在整個身體表面，想像你的皮膚像一層膜，突然從內部迅速加熱，溫暖從皮膚散發出來。你可以按自己的感受來形容這一階段：也許感覺到皮膚上有刺痛或微微的電流流過，重點在於你真正感受到你的皮膚。現在，想像能量在你全身表面閃爍，如同肥皂泡上散發出的彩虹光芒。此刻，你成為宇宙的一部分，與宇宙達到完美平衡。無需刻意模擬任何特殊感受，因為每個人的體驗各有不同，事實上，你根本不需要刻意追求。只要隨意而果斷地進行這個練習，你將感受到全身充滿能量的整體感覺，這正代表著你處於放鬆、平衡，並與世界融為一體的狀態。練習幾次後，你將能立刻進入這種狀態，就像輕鬆交叉雙臂一樣自然。
The whole procedure of inducing a relaxed state consists in the following. Without hurrying quickly scan your body with your inner eye and release any contraction. Focus your attention on the entire surface of your body in one go. Imagine that your skin is a membrane that suddenly and rapidly warms through from the inside out. Focus your attention on the surface of your body. Imagine this stage in any way you like: your skin is warming up, covered in a tingling sensation or electrical discharge. The important thing is to feel your skin. Now imagine that energy is sparkling all over the surface of your body like iridescence on a soap bubble. In this moment you are a part of the Universe and are in perfect balance with it. There is no need to try and simulate any special sensation. Everyone experiences these things differently. There is no need to try at all in fact. Do the exercise as if in passing but decisively nonetheless. The integral feeling you experience when you feel the entire surface of your body overflowing with energy is equivalent to a state of relaxation, balance and oneness with the world. After you have practiced the exercise a few times you will begin to achieve this state instantly and soon, inducing a relaxed state will be as easy as folding your arms.
壓力與放鬆
Stress and relaxation
1/10
當一個人感到抑鬱或緊張時，他們的中央經絡會被阻塞。經絡變窄，自由能量的循環要么減慢，要么完全停止。在這種狀態下，意圖(Intention)失去了其能量供應。當意圖(Intention)被阻塞時，一個人通常無法有效地應對壓力情況。壓力也可能對經絡產生相反的影響，使其突然擴張。當這種情況發生時，一個人能夠做出通常無法做到的驚人事情。雖然這些例子是已知的，但它們很少見。在大多數情況下，當身體經歷高水平的壓力時，一個人的能力和資源會嚴重減少。
When a person is depressed or tense their central meridians become blocked. The meridians narrow and the circulation of free energy either slows down or stops altogether. In this state intention loses its energy supply. When intention is blocked a person usually becomes incapable of dealing with stressful situations effectively. Stress can also have the opposite effect on the meridians making them suddenly dilate. When this happens a person is capable of doing incredible things that ordinarily they would never be capable of doing. There are known examples of this although they are rare. In the majority of cases a person’s abilities and resources are severely reduced when the body experiences high levels of stress.
2/10
每天人們都會遇到許多不同強度的壓力情況，從通常很快被遺忘的相對輕微事件到可能讓他們失去平衡一段時間的極端壓力情況。身體對壓力的自然反應是緊張某一組肌肉。這種緊張已經成為一種根深蒂固的習慣，以至於我們並不真正注意到它。例如，當你閱讀這些文字時，你正在緊張個別的面部肌肉，但只要你注意到它們，它們就會放鬆。幾分鐘後，你會忘記你的臉，它會再次凍結成反映你情緒狀況的面具。
Every day people come up against numerous stressful situations of varying intensity from fairly minor incidences that are usually quickly forgotten to extremely stressful situations which can knock them off kilter for quite some time. The body’s natural response to stress is to tense one or another muscle group. This tensing has become such a deeply engrained habit that we do not really notice it. For example, whilst you read these lines you are tensing individual facial muscles but as soon as you pay attention to them they relax. After a few minutes you will forget about your face and it will freeze once again into a mask that reflects your emotional condition.
3/10
有一種錯誤但廣泛持有的信念認為壓力可以通過放鬆來緩解。試圖放鬆實際上是在對抗症狀，而不是消除原因。身體緊張是由心理緊張引起的。壓抑、焦慮、煩躁和恐懼的狀態會導致肌肉痙攣。自然地，意識地放鬆肌肉會帶來一些暫時的緩解，但如果不處理心理緊張，身體將恢復到之前的狀態。要消除心理緊張，減少重要性(Importance)是必需且足夠的。你感到緊張的原因是因為你賦予了讓你不安的事情過多的意義。
There is an erroneous but widely held belief that stress can be relieved through relaxation. By trying to relax you are in effect railing against the symptom without eliminating the cause. Physical tension is caused by psychological tension. States of oppression, anxiety, irritation and fear cause spasmodic muscle tension. Naturally, conscious relaxation of the muscles will give some temporary relief but unless the mental tension is dealt with the body will reassume its previous condition. To eliminate mental tension it is essential and sufficient for importance to be reduced. The reason you are tense in the first place is because of the excess meaning you attribute to whatever is bringing you down.
4/10
壓力是重要性(Importance)的結果。通過降低重要性(Importance)可以立即緩解壓力。創造持續的重要性(Importance)是徒勞且有害的。如果你承受著重要性的沉重負擔，你永遠無法成功地改善情況並有效行動。當你嚴重壓力時，只需醒來，睜開眼睛，意識到"鐘擺"(Pendulums)已經勾住了你的重要性(Importance)。在每個具體情況下，很容易看出重要性(Importance)與什麼有關。提醒自己：通過降低重要性(Importance)，你可以擺脫"鐘擺"(Pendulums)並有效行動。你必須意識到，賦予某事誇大的意義總是對你不利。
Stress if a consequence of importance. Stress can be instantaneously relieved by reducing importance. It is futile and harmful to create ongoing importance. You will never succeed in changing a situation for the better and acting effectively if you are carrying the heavy load of importance. When you are severely stressed it is enough to wake up, open your eyes and become conscious of the fact that a pendulum has hooked into your importance. It is easy enough to see what the importance relates to in each specific instance. Remind yourself: by reducing importance you free yourself of the pendulum and can act effectively. You have to be aware of the fact that attributing something inflated meaning will always works against you.
5/10
要改變任何困難的情況，只需記住重要性(Importance)，並有意識地減少你與之相關的過多意義。唯一的挑戰是及時記住它。當你感到壓力時，你的意識正在沉睡，因此你會忘記曾經存在的Transurfing。要從生活中消除壓力，你必須醒來並降低重要性(Importance)。
To change any difficult situation it is enough to remember about importance and consciously reduce any excessive meaning you have connected with it. The only challenge is to remember in time. When you are stressed your awareness is sleeping and so you will forget that something called Transurfing ever existed. To eliminate stress from your life you have to wake up and reduce importance.
6/10
如果你已經養成了注意內心聲音的習慣，那麼在必要時記住重要性(Importance)將不會很困難。每次你感到不安時，問問自己為什麼。意義在哪裡被誇大了？無論具體情況對你多麼“重要”，有意識地放下對其重要性(Importance)的依附。只有在意圖(Intention)純化後，你才能有效行動。
If you have made a habit of paying attention to your inner voice, it will not be at all difficult to remember about importance at the necessary moment. Every time you experience a feeling of unease ask yourself why. Where has meaning been inflated? However ‘important’ the specific circumstances are to you consciously let go of your attachment to their importance. Only after the purification of intention can you act effectively.
7/10
要對壓力免疫，你必須用保持放鬆狀態的新習慣取代對任何小事感到壓力的舊習慣。處於放鬆狀態並不意味著無精打采或冷漠。這是一種與外部世界和諧互動的狀態：平衡。平衡預設了內在和外在重要性(Importance)的缺失：我既不優秀也不糟糕，世界既不糟糕也不優秀；我既不卑微也不渺小，世界也不卑微也不渺小。
To become immune to stress you have to replace the old habit of stressing out over any small thing with the new habit of maintaining a relaxed state. Being in a relaxed state does not mean being listless or apathetic. It is a state of harmonious interaction with the outside world: balance. Balance presupposes the absence of internal and outer importance: I am neither good nor bad and the world is neither bad not good; I am not pathetic and insignificant and the world is not pathetic and insignificant either.
8/10
缺乏重要性(Importance)或至少低水平的重要性(Importance)是放鬆的主要條件。當重要性(Importance)被誇大時，試圖放鬆是沒有意義的。例如，當你站在高樓頂端並且害怕高處時，你幾乎無法期望自己能保持極度放鬆。如果降低重要性(Importance)不是一個選擇，你至少可以避免浪費精力去試圖放鬆。這只會增加你的能量消耗，因為除了試圖控制危急情況外，你還在壓抑自己的感受，這完全是徒勞的。相反，放手，隨心所欲地擔心吧！
The absence of importance or at least a low level of importance is the main condition essential to becoming relaxed. There is no point in trying to relax when importance is inflated. For example, you can hardly expect to be able to stay superbly relaxed when you are standing at the edge of a high rooftop and have a fear of heights. If reducing importance is not an option, you can at least avoid wasting energy on trying to relax. This only increases your energy expenditure because as well as trying to control a critical situation, you are also holding back on what you feel which is totally futile. Instead let go and worry to your heart’s content!
9/10
為了練習Transurfing，你必須能夠在任何情況下迅速進入放鬆狀態。這不需要任何口頭自我暗示，因為肌肉是由意圖(Intention)而不是語言控制的。大多數身體肌肉可以通過意識地注意到它們來放鬆。只需用內心的眼睛掃描你的身體即可釋放任何緊縮。我們通常不會將注意力集中在肌肉上，直到我們感到身體不適，因此也會有某些肌肉群忘記了如何服從意圖(Intention)。這與大多數人過著的現代久坐生活方式有關。例如，很難有意識地控制背部肌肉，因此隨著年齡的增長，人們往往會出現背痛。無論聽起來多麼平凡，定期伸展和鍛煉背部是絕對必要的。
For the practice of Transurfing you have to be able to swiftly induce a relaxed state in any circumstances. This does not require any verbal self-suggestion because the muscles are governed by intention and not words. The majority of the body’s muscles can be relaxed consciously simply by being aware of them. It can be enough to simply scan your body with your inner eye to release any contraction. We do not usually focus our attention on our muscles until we experience physical discomfort and so there will also be certain muscle groups that have forgotten how to obey intention. This is connected with the modern day, sedentary lifestyle that most people lead. For example, it is difficult to control the back muscles consciously and so with age people tend to develop back pain. However banal it may sound, it is absolutely essential to regularly stretch and exercise the back.
10/10
整個誘導放鬆狀態的過程包括以下內容。不要著急，用內心的眼睛快速掃描你的身體，釋放任何緊縮。將注意力集中在整個身體表面。想像你的皮膚是一層膜，突然從內到外迅速變暖。將注意力集中在身體表面。以任何你喜歡的方式想像這個階段：你的皮膚正在變暖，覆蓋著刺痛感或電流感。重要的是要感受到你的皮膚。現在想像能量像肥皂泡上的虹彩一樣在你身體表面閃爍。在這一刻，你是宇宙的一部分，與它完美平衡。無需嘗試模擬任何特殊的感覺。每個人對這些事情的體驗都不同。事實上，根本不需要努力嘗試。像順便一樣進行練習，但仍然果斷。當你感受到整個身體表面充滿能量時，這種整體感覺相當於放鬆、平衡和與世界合一的狀態。練習幾次後，你將開始立即達到這種狀態，很快，誘導放鬆狀態將像交叉雙臂一樣簡單。
The whole procedure of inducing a relaxed state consists in the following. Without hurrying quickly scan your body with your inner eye and release any contraction. Focus your attention on the entire surface of your body in one go. Imagine that your skin is a membrane that suddenly and rapidly warms through from the inside out. Focus your attention on the surface of your body. Imagine this stage in any way you like: your skin is warming up, covered in a tingling sensation or electrical discharge. The important thing is to feel your skin. Now imagine that energy is sparkling all over the surface of your body like iridescence on a soap bubble. In this moment you are a part of the Universe and are in perfect balance with it. There is no need to try and simulate any special sensation. Everyone experiences these things differently. There is no need to try at all in fact. Do the exercise as if in passing but decisively nonetheless. The integral feeling you experience when you feel the entire surface of your body overflowing with energy is equivalent to a state of relaxation, balance and oneness with the world. After you have practiced the exercise a few times you will begin to achieve this state instantly and soon, inducing a relaxed state will be as easy as folding your arms.
壓力和放鬆
Stress and relaxation
1/10
當一個人抑鬱或緊張時，中央經絡會被阻塞。經絡變窄，自由能量的循環要么減慢要么完全停止。在這種狀態下，意圖失去能量供應。當意圖被阻塞時，一個人通常無法有效應對壓力情況。壓力也可能對經絡產生相反效果，使其突然擴張。當這發生時，一個人能做通常無法做到的事情。雖然有這樣的例子，但很少見。在大多數情況下，當身體經歷高壓力水平時，一個人的能力和資源嚴重減少。
When a person is depressed or tense their central meridians become blocked. The meridians narrow and the circulation of free energy either slows down or stops altogether. In this state intention loses its energy supply. When intention is blocked a person usually becomes incapable of dealing with stressful situations effectively. Stress can also have the opposite effect on the meridians making them suddenly dilate. When this happens a person is capable of doing incredible things that ordinarily they would never be capable of doing. There are known examples of this although they are rare. In the majority of cases a person’s abilities and resources are severely reduced when the body experiences high levels of stress.
2/10
每天人們面臨眾多不同強度的壓力情況，從通常很快忘記的小事件到極具壓力的情況，可能讓他們相當長時間失去平衡。身體對壓力的自然反應是緊張某個或某幾個肌肉群。這種緊張已成為根深蒂固的習慣，我們幾乎不注意。例如，當你閱讀這些文字時，你在緊張個別面部肌肉，但一旦你注意它們，它們就放鬆。幾分鐘後，你會忘記你的臉，它會再次凍結成反映你情緒狀態的面具。
Every day people come up against numerous stressful situations of varying intensity from fairly minor incidences that are usually quickly forgotten to extremely stressful situations which can knock them off kilter for quite some time. The body’s natural response to stress is to tense one or another muscle group. This tensing has become such a deeply engrained habit that we do not really notice it. For example, whilst you read these lines you are tensing individual facial muscles but as soon as you pay attention to them they relax. After a few minutes you will forget about your face and it will freeze once again into a mask that reflects your emotional condition.
3/10
有一個錯誤但廣泛接受的信念，認為通過放鬆可以緩解壓力。試圖放鬆實際上是對抗症狀而不消除原因。身體緊張由心理緊張引起。壓迫、焦慮、惱怒和恐懼狀態導致痙攣性肌肉緊張。自然，有意識放鬆肌肉會給予暫時緩解，但除非處理心理緊張，身體會重新回到之前狀態。要消除心理緊張，降低重要性 (Importance) 是必要且足夠的。你緊張的原因是你賦予讓你沮喪的事物過多意義。
There is an erroneous but widely held belief that stress can be relieved through relaxation. By trying to relax you are in effect railing against the symptom without eliminating the cause. Physical tension is caused by psychological tension. States of oppression, anxiety, irritation and fear cause spasmodic muscle tension. Naturally, conscious relaxation of the muscles will give some temporary relief but unless the mental tension is dealt with the body will reassume its previous condition. To eliminate mental tension it is essential and sufficient for importance to be reduced. The reason you are tense in the first place is because of the excess meaning you attribute to whatever is bringing you down.
4/10
壓力是重要性的後果。通過降低重要性，壓力可以立即緩解。持續創造重要性是徒勞且有害的。如果 你背負重要性的重擔，你永遠無法改善情況並有效行動。當你嚴重壓力時，醒來，睜開眼睛，意識到擺錘鉤住了你的重要性就足夠了。很容易看出重要性與每個具體情況的關係。提醒自己：通過降低重要性，你從擺錘中解放出來，可以有效行動。你必須意識到賦予某事過高意義總是對你不利。
Stress if a consequence of importance. Stress can be instantaneously relieved by reducing importance. It is futile and harmful to create ongoing importance. You will never succeed in changing a situation for the better and acting effectively if you are carrying the heavy load of importance. When you are severely stressed it is enough to wake up, open your eyes and become conscious of the fact that a pendulum has hooked into your importance. It is easy enough to see what the importance relates to in each specific instance. Remind yourself: by reducing importance you free yourself of the pendulum and can act effectively. You have to be aware of the fact that attributing something inflated meaning will always works against you.
5/10
要改變任何困難情況，只需記住重要性並有意識降低與之相關的過多意義。唯一的挑戰是及時記住。當你壓力大時，你的覺知在睡覺，你會忘記有Transurfing這樣東西存在。要從生活中消除壓力，你必須醒來並降低重要性。
To change any difficult situation it is enough to remember about importance and consciously reduce any excessive meaning you have connected with it. The only challenge is to remember in time. When you are stressed your awareness is sleeping and so you will forget that something called Transurfing ever existed. To eliminate stress from your life you have to wake up and reduce importance.
6/10
如果你養成注意內在聲音的習慣，在必要時刻記住重要性並不難。每次你感到不安，問自己為什麼。哪裡的意義被誇大了？無論特定情況對你多“重要”，有意識放棄對其重要性的依附。只有在淨化意圖後，你才能有效行動。
If you have made a habit of paying attention to your inner voice, it will not be at all difficult to remember about importance at the necessary moment. Every time you experience a feeling of unease ask yourself why. Where has meaning been inflated? However ‘important’ the specific circumstances are to you consciously let go of your attachment to their importance. Only after the purification of intention can you act effectively.
7/10
要對壓力免疫，你必須用保持放鬆狀態的新習慣取代對任何小事壓力的舊習慣。放鬆狀態不意味著無精打采或冷漠。它是與外部世界的和諧互動狀態：平衡。平衡假設沒有內在和外在重要性：我既不好也不壞，世界也是如此；我不悲慘和無足輕重，世界也不是。
To become immune to stress you have to replace the old habit of stressing out over any small thing with the new habit of maintaining a relaxed state. Being in a relaxed state does not mean being listless or apathetic. It is a state of harmonious interaction with the outside world: balance. Balance presupposes the absence of internal and outer importance: I am neither good nor bad and the world is neither bad not good; I am not pathetic and insignificant and the world is not pathetic and insignificant either.
8/10
沒有重要性或至少低重要性是成為放鬆狀態的主要條件。當重要性被誇大時試圖放鬆沒有意義。例如，當你站在高屋頂邊緣且恐高時，你很難保持極度放鬆。如果降低重要性不可行，你至少可以避免浪費能量試圖放鬆。這只增加能量消耗，因為除了控制危機情況，你還在壓抑你的感覺，這完全徒勞。相反，放手並盡情擔憂！
The absence of importance or at least a low level of importance is the main condition essential to becoming relaxed. There is no point in trying to relax when importance is inflated. For example, you can hardly expect to be able to stay superbly relaxed when you are standing at the edge of a high rooftop and have a fear of heights. If reducing importance is not an option, you can at least avoid wasting energy on trying to relax. This only increases your energy expenditure because as well as trying to control a critical situation, you are also holding back on what you feel which is totally futile. Instead let go and worry to your heart’s content!
9/10
為了Transurfing的實踐，你必須能在任何情況下迅速誘導放鬆狀態。這不需要語言自我暗示，因為肌肉由意圖而非詞語控制。大多數身體肌肉可以通過意識到它們有意識放鬆。只需用內在眼睛掃描你的身體即可釋放任何收縮。我們通常不專注於肌肉，直到感到身體不適，因此某些肌肉群可能忘記如何服從意圖。這與現代久坐的生活方式有關。例如，有意識控制背部肌肉很難，因此隨著年齡增長，人們往往會有背痛。然而聽起來多老套，定期伸展和鍛煉背部絕對必要。
For the practice of Transurfing you have to be able to swiftly induce a relaxed state in any circumstances. This does not require any verbal self-suggestion because the muscles are governed by intention and not words. The majority of the body’s muscles can be relaxed consciously simply by being aware of them. It can be enough to simply scan your body with your inner eye to release any contraction. We do not usually focus our attention on our muscles until we experience physical discomfort and so there will also be certain muscle groups that have forgotten how to obey intention. This is connected with the modern day, sedentary lifestyle that most people lead. For example, it is difficult to control the back muscles consciously and so with age people tend to develop back pain. However banal it may sound, it is absolutely essential to regularly stretch and exercise the back.
10/10
誘導放鬆狀態的整個過程如下。不急於用內在眼睛迅速掃描你的身體，釋放任何收縮。一次性專注於你身體的整個表面。想像你的皮膚是一個膜，突然從內到外迅速溫暖。專注於你身體的表面。以你喜歡的方式想像這一階段：你的皮膚在溫暖，覆蓋著刺痛感或電流。重要的是感覺你的皮膚。現在想像能量在你身體表面閃耀，如肥皂泡上的彩虹光。在這一刻，你是宇宙的一部分，與它完美平衡。無需試圖模擬任何特殊感覺。每個人體驗不同。實際上完全無需努力。像隨意但果斷地執行練習。當你感覺整個身體表面充滿能量時的整體感覺等於放鬆、平衡和與世界的合一狀態。練習幾次後，你會開始立即實現這種狀態，很快，誘導放鬆狀態就像交叉雙臂一樣簡單。
The whole procedure of inducing a relaxed state consists in the following. Without hurrying quickly scan your body with your inner eye and release any contraction. Focus your attention on the entire surface of your body in one go. Imagine that your skin is a membrane that suddenly and rapidly warms through from the inside out. Focus your attention on the surface of your body. Imagine this stage in any way you like: your skin is warming up, covered in a tingling sensation or electrical discharge. The important thing is to feel your skin. Now imagine that energy is sparkling all over the surface of your body like iridescence on a soap bubble. In this moment you are a part of the Universe and are in perfect balance with it. There is no need to try and simulate any special sensation. Everyone experiences these things differently. There is no need to try at all in fact. Do the exercise as if in passing but decisively nonetheless. The integral feeling you experience when you feel the entire surface of your body overflowing with energy is equivalent to a state of relaxation, balance and oneness with the world. After you have practiced the exercise a few times you will begin to achieve this state instantly and soon, inducing a relaxed state will be as easy as folding your arms.
壓力與放鬆
Stress and relaxation
1/10
當一個人感到沮喪或緊張時，他們的中央經絡會變得阻塞。經絡變窄，自由能量的循環要麼減慢，要麼完全停止。在這種狀態下，意圖失去了能量供應。當意圖被阻塞時，一個人通常會無法有效應對壓力情況。壓力也可能對經絡產生相反的影響，使其突然擴張。當這種情況發生時，一個人能夠做出令人難以置信的事情，而這些事情通常是他們無法做到的。雖然這種情況的已知例子很少，但確實存在。在大多數情況下，當身體經歷高水平的壓力時，一個人的能力和資源會受到嚴重削弱。
When a person is depressed or tense their central meridians become blocked. The meridians narrow and the circulation of free energy either slows down or stops altogether. In this state intention loses its energy supply. When intention is blocked a person usually becomes incapable of dealing with stressful situations effectively. Stress can also have the opposite effect on the meridians making them suddenly dilate. When this happens a person is capable of doing incredible things that ordinarily they would never be capable of doing. There are known examples of this although they are rare. In the majority of cases a person’s abilities and resources are severely reduced when the body experiences high levels of stress.
2/10
每天，人們面對著無數不同強度的壓力情況，從通常很快被遺忘的相對輕微事件到可以讓他們失去平衡的極度壓力情況。身體對壓力的自然反應是緊繃某一肌肉群。這種緊繃已經成為一種根深蒂固的習慣，以至於我們並不真正注意到它。例如，當你閱讀這些文字時，你正在緊繃面部的某些肌肉，但一旦你注意到它們，它們就會放鬆。幾分鐘後，你會忘記你的面部，然後再次凍結成一個反映你情緒狀態的面具。
Every day people come up against numerous stressful situations of varying intensity from fairly minor incidences that are usually quickly forgotten to extremely stressful situations which can knock them off kilter for quite some time. The body’s natural response to stress is to tense one or another muscle group. This tensing has become such a deeply engrained habit that we do not really notice it. For example, whilst you read these lines you are tensing individual facial muscles but as soon as you pay attention to them they relax. After a few minutes you will forget about your face and it will freeze once again into a mask that reflects your emotional condition.
3/10
有一種錯誤但廣泛存在的信念，認為壓力可以通過放鬆來緩解。通過試圖放鬆，你實際上是在對抗症狀，而不是消除原因。身體的緊張是由心理緊張引起的。壓迫、焦慮、煩躁和恐懼的狀態會導致肌肉的痙攣性緊張。自然地，肌肉的有意放鬆會帶來一些暫時的緩解，但除非處理心理緊張，否則身體會重新回到之前的狀態。要消除心理緊張，降低重要性（Importance）是必要且足夠的。你之所以緊張，首先是因為你對讓你沮喪的事物賦予了過多的意義。
There is an erroneous but widely held belief that stress can be relieved through relaxation. By trying to relax you are in effect railing against the symptom without eliminating the cause. Physical tension is caused by psychological tension. States of oppression, anxiety, irritation and fear cause spasmodic muscle tension. Naturally, conscious relaxation of the muscles will give some temporary relief but unless the mental tension is dealt with the body will reassume its previous condition. To eliminate mental tension it is essential and sufficient for importance to be reduced. The reason you are tense in the first place is because of the excess meaning you attribute to whatever is bringing you down.
4/10
壓力是重要性（Importance）的結果。通過降低重要性（Importance），壓力可以瞬間緩解。創造持續的重視是徒勞且有害的。如果你背負著沉重的重視，你永遠不會成功地改善情況並有效行動。當你感到嚴重壓力時，醒來、睜開眼睛並意識到一個擺（Pendulum）已經鉤住了你的重要性（Importance）就足夠了。在每一個具體情況中，了解重要性（Importance）與什麼有關是相對容易的。提醒自己：通過降低重要性（Importance），你可以擺脫擺（Pendulum），並能有效行動。你必須意識到，賦予某事膨脹的意義總是會對你不利。
Stress if a consequence of importance. Stress can be instantaneously relieved by reducing importance. It is futile and harmful to create ongoing importance. You will never succeed in changing a situation for the better and acting effectively if you are carrying the heavy load of importance. When you are severely stressed it is enough to wake up, open your eyes and become conscious of the fact that a pendulum has hooked into your importance. It is easy enough to see what the importance relates to in each specific instance. Remind yourself: by reducing importance you free yourself of the pendulum and can act effectively. You have to be aware of the fact that attributing something inflated meaning will always works against you.
5/10
要改變任何困難的情況，只需記住重要性（Importance）並有意降低與之相關的過多意義。唯一的挑戰是及時記住。當你感到壓力時，你的意識在沉睡，因此你會忘記曾經存在過一個叫做Transurfing的東西。要消除生活中的壓力，你必須醒來並降低重要性（Importance）。
To change any difficult situation it is enough to remember about importance and consciously reduce any excessive meaning you have connected with it. The only challenge is to remember in time. When you are stressed your awareness is sleeping and so you will forget that something called Transurfing ever existed. To eliminate stress from your life you have to wake up and reduce importance.
6/10
如果你已經養成了注意內心聲音的習慣，那麼在必要的時刻記住重要性（Importance）就不會太困難。每次你感到不安時，問自己為什麼。意義在哪裡被膨脹了？無論具體情況對你有多“重要”，都要有意放下對其重要性的依附。只有在意圖（Intention）得到淨化之後，你才能有效行動。
If you have made a habit of paying attention to your inner voice, it will not be at all difficult to remember about importance at the necessary moment. Every time you experience a feeling of unease ask yourself why. Where has meaning been inflated? However ‘important’ the specific circumstances are to you consciously let go of your attachment to their importance. Only after the purification of intention can you act effectively.
7/10
要對壓力免疫，你必須用保持放鬆狀態的新習慣取代對任何小事緊張的舊習慣。處於放鬆狀態並不意味著無精打采或冷漠。這是一種與外部世界和諧互動的狀態：平衡。平衡假設內部和外部的缺乏重要性（Importance）：我既不是好人也不是壞人，世界既不是壞的也不是好的；我不是可憐和微不足道的，世界也不是可憐和微不足道的。
To become immune to stress you have to replace the old habit of stressing out over any small thing with the new habit of maintaining a relaxed state. Being in a relaxed state does not mean being listless or apathetic. It is a state of harmonious interaction with the outside world: balance. Balance presupposes the absence of internal and outer importance: I am neither good nor bad and the world is neither bad not good; I am not pathetic and insignificant and the world is not pathetic and insignificant either.
8/10
缺乏重要性（Importance）或至少低水平的重視是變得放鬆的主要條件。當重要性（Importance）被膨脹時，試圖放鬆是沒有意義的。例如，當你站在高樓的邊緣並對高度感到恐懼時，你幾乎無法期待能夠保持極度放鬆。如果降低重要性（Importance）不是一個選項，你至少可以避免在試圖放鬆上浪費能量。這只會增加你的能量消耗，因為除了試圖控制一個危急情況外，你還在壓抑自己的感受，這是完全徒勞的。相反，放手並隨心所欲地擔心吧！
The absence of importance or at least a low level of importance is the main condition essential to becoming relaxed. There is no point in trying to relax when importance is inflated. For example, you can hardly expect to be able to stay superbly relaxed when you are standing at the edge of a high rooftop and have a fear of heights. If reducing importance is not an option, you can at least avoid wasting energy on trying to relax. This only increases your energy expenditure because as well as trying to control a critical situation, you are also holding back on what you feel which is totally futile. Instead let go and worry to your heart’s content!
9/10
在Transurfing的實踐中，你必須能夠在任何情況下迅速誘導放鬆狀態。這不需要任何口頭的自我暗示，因為肌肉是由意圖（Intention）而非言語所支配。身體的大多數肌肉可以通過有意識地意識到它們來放鬆。僅僅用內心的眼睛掃描你的身體就足以釋放任何緊縮。通常，我們不會專注於自己的肌肉，直到我們感受到身體的不適，因此也會有某些肌肉群忘記如何服從意圖（Intention）。這與大多數人過著的現代久坐生活方式有關。例如，意識地控制背部肌肉是困難的，因此隨著年齡增長，人們往往會出現背痛。儘管聽起來平常，但定期伸展和鍛煉背部是絕對必要的。
For the practice of Transurfing you have to be able to swiftly induce a relaxed state in any circumstances. This does not require any verbal self-suggestion because the muscles are governed by intention and not words. The majority of the body’s muscles can be relaxed consciously simply by being aware of them. It can be enough to simply scan your body with your inner eye to release any contraction. We do not usually focus our attention on our muscles until we experience physical discomfort and so there will also be certain muscle groups that have forgotten how to obey intention. This is connected with the modern day, sedentary lifestyle that most people lead. For example, it is difficult to control the back muscles consciously and so with age people tend to develop back pain. However banal it may sound, it is absolutely essential to regularly stretch and exercise the back.
10/10
誘導放鬆狀態的整個過程包括以下步驟。不要急於用內心的眼睛快速掃描你的身體並釋放任何緊縮。一次性將注意力集中在你整個身體的表面上。想像你的皮膚是一個膜，突然且迅速地從內部向外加熱。將注意力集中在你身體的表面上。以任何你喜歡的方式想像這個階段：你的皮膚在變暖，覆蓋著刺痛感或電流放電。重要的是要感覺到你的皮膚。現在想像能量在你身體的表面閃爍，就像肥皂泡上的彩虹光澤。在這一刻，你是宇宙的一部分，與之完美平衡。無需嘗試模擬任何特殊的感覺。每個人對這些事情的體驗都不同。事實上，根本不需要努力。像隨意一樣進行這個練習，但仍然要果斷。當你感受到整個身體表面充滿能量的整體感覺時，這相當於放鬆、平衡和與世界合一的狀態。在你練習這個練習幾次後，你將開始立即達到這種狀態，很快，誘導放鬆狀態將像摺疊手臂一樣簡單。
The whole procedure of inducing a relaxed state consists in the following. Without hurrying quickly scan your body with your inner eye and release any contraction. Focus your attention on the entire surface of your body in one go. Imagine that your skin is a membrane that suddenly and rapidly warms through from the inside out. Focus your attention on the surface of your body. Imagine this stage in any way you like: your skin is warming up, covered in a tingling sensation or electrical discharge. The important thing is to feel your skin. Now imagine that energy is sparkling all over the surface of your body like iridescence on a soap bubble. In this moment you are a part of the Universe and are in perfect balance with it. There is no need to try and simulate any special sensation. Everyone experiences these things differently. There is no need to try at all in fact. Do the exercise as if in passing but decisively nonetheless. The integral feeling you experience when you feel the entire surface of your body overflowing with energy is equivalent to a state of relaxation, balance and oneness with the world. After you have practiced the exercise a few times you will begin to achieve this state instantly and soon, inducing a relaxed state will be as easy as folding your arms.