方法

Methods

為什麼必須執行這裡所描述的方法呢？因為方法能將你從劇本中解放出來，使你在影片中煥發出生命力，並激發出有益的自動反應。

Why is it so important to carry out the methods described here? Because methods release you from the script, bring you to life in the film, and instil helpful automatic responses.

覺醒法

Awakening Method

一：當某件事發生的那一刻，你就會醒來。

1. You wake up, the moment something happens.

二：在做任何事情之前，你都要先醒著。

2. Before doing anything, you wake up.

將你的注意力集中到覺知中心——那個內外畫面交界的位置；從這裡，你可以同時觀察到自己的思緒和周圍發生的一切，你既能看見眼前的現實，也能看見自己在這現實中的存在。沒有人或事能阻止你同時注視這兩個「屏幕」，你完全可以這麼做。

Focus your attention on your awareness centre, on the point between the inner and outer screens. From here you can simultaneously observe your thoughts and what is happening around you. You can see your surrounding reality and yourself within that reality. Nothing prevents you from watching both screens at the same time. You can do this.

外在觸發例子包括：你遇到某人、有人的提問、或者附近發生了什麼事；不論是什麼聲音或動作——任何曾經吸引並牽引你的事物。只要有事情發生，就立即把注意力集中過去，但務必不要失去焦點，要牢牢保持在那中心位置。

Examples of external triggers: you met with someone, someone asked you something, something happened close by; it doesn’t matter what, any sound or movement — anything at all that would have attracted and involved you previously. As soon as something happens, focus your attention on it immediately, but do not lose control of your focus, hold it at the centre.

內在觸發則像是：你正在計劃去某個地方、做某件事或與某人交談。在行動之前，先把注意力帶到覺知中心。提前這樣做非常重要，因為一旦你採取了行動，就可能太遲了，你可能只會發現自己先前睡著了，然後猛然醒來，才意識到自己當時處於睡眠狀態。

Examples of inner triggers: you are planning to go somewhere, do something or talk to someone. Before you act, bring your attention to the awareness centre. It is important to do this beforehand because after you have taken action, it will be too late. You will simply discover that first you fell asleep, then woke up and realised that you were sleeping.

畫面照亮法

Frame Illumination Method

一：注意到自己正被某個觸發因素影響。

1. Catch yourself being affected by one of the triggers.

二：醒來：我看見了自己，也看見了現實。

2. Wake up: I see myself and I see reality.

三：激活辮編 (plait)：在不放棄對辮編感受的同時，創造出你所渴望的現實。

3. Activate the plait, without releasing the sensation of it, compose the reality you desire.

四：隨後放下對辮編 (plait) 的感受。

4. Drop the sensation of the plait.

五：如果這個事件的重要性 (Importance) 非常高，就重複進行照亮法數次。

5. If the event is significant, repeat the illumination several times.

如同你剛才追蹤自己的注意力，現在開始追蹤即將到來的畫面；這裡有三個觸發因素：

In the same way that you tracked your attention, now keep track of the impending frame. Here there are three triggers:

期望 — 某件事極有可能發生，你正等待並渴望某種結果；

Expectation — something is likely to happen, you are waiting, hoping for something.

意圖 (Intention) — 你打算前往某地或做某件事；

Intention — you intend to go somewhere or do something.

問題 — 某件已發生的事情需要你去處理。

Problem — something has happened that needs dealing with.

每當你抱持著期望時，不要只是等待或僅僅懷著希望——而是主動創造屬於自己的現實；每當你打算去做某事時，也別急著立刻行動，而應先構思出你所渴望見到的現實；每當問題出現時，同樣不要等待、不要抱著僥倖，切勿慌亂——而是創造出你想要體驗的現實。

Whenever you are expecting something, don’t wait or hope — compose your own reality. Whenever you intend doing something, do not hurry to start; first compose the reality you wish to see. Every time a problem arises, once again, don’t wait, don’t hope, don’t fuss, compose the reality you wish to experience.

畫面照亮法是一項同時培養元力量（meta-power）以及塑造你所期望現實的練習。請平靜且自然而然地依循這個方法，運用思維、言語或視覺化——採用任何對你最有效的方式。其中，視覺化是最具成效的照亮方式。

The frame illumination method is an exercise in developing meta- power and, at the same time, a means of composing the reality you want. Follow the illumination method calmly and naturally. Use thoughts, words, visualisation — whatever works best for you. The most effective type of illumination is visualisation.

辮編與能量流結合法

Plait With Flow Method

一：吸一口氣，並在呼氣時想像箭矢以一定角度從你背部伸展出去。如此一來，辮編 (plait) 就被激活了。

1. Take an in-breath, and on the out-breath, imagine the arrow moving at an angle away from your back. Now the plait is activated.

二：在不放棄對辮編 (plait) 感受的情況下，構思出你所屬現實的圖像；同時，確保你的呼吸順暢自然。

2. Without letting go of the sensation of the plait, compose a picture of your reality. At the same time, make sure that you are breathing freely.

三：不喪失辮編 (plait，亦即箭矢) 的感受前提下，再吸一口氣，在呼氣時猛然將箭矢轉為垂直向下的姿態，以此同時激活兩股能量流。

3. Without losing the sense of the plait (the arrow), take an in-breath and on the out-breath sharply send the arrow into a vertical downward position, triggering both energy flows.

四：當你持續覺察上升與下降能量流的運動時，靜靜地對自己低語或大聲喊道：「我的意圖 (Intention) 正在實現。」

4. Staying aware of the movement of the rising and descending energy flows, say the following thought form quietly to yourself or aloud: My intention is being realised.

五：然後，放下你剛才所有的感受。

5. Then let go of all the sensations you have been working with.

當你這樣做時，不僅藉由辮編 (plait) 創造出屬於自己的現實，同時你還將你的意圖 (Intention) 如同「訊息」般發送到宇宙之中。如此一來，能量流便會增強辮編 (plait) 的效力。如果這個技巧對你奏效且令你愉悅，你可以永遠運用這種變體；反之，基本方法亦已足夠。

What is happening when you do this? You are not only composing your own reality with the help of the plait, you are putting out (sending) your intention as a ‘message’ to the universe. In this way, the energy flow strengthens the work of the plait. If this technique works for you and you enjoy it, you can use this variation of the exercise all the time. But if not, then the basic method will be sufficient.

優勢法

Advantage Method

一：當你察覺到自己處於不接受的觸發狀態時，請留意並捕捉這一瞬間。

1. Catch yourself at the non-acceptance trigger.

二：醒來：我看見了自己，也看見了現實。

2. Wake up: I see myself and I see reality.

三：問自己：這其中有什麼優勢？

3. Ask yourself: what is the advantage in this?

四：如果你得到答案，就接受它並利用這種優勢。

4. If an answer comes to you, accept it and take the advantage.

五：如果答案沒有降臨，試著先接受那種優勢的理念。

5. If no answer comes to you, try to accept the idea of advantage anyway.

每一個事件或情境，無論其本質如何，都同時蘊含著正面的與負面的面向。

Every event or situation, whatever its nature, has a positive side and a negative side.

劇本並非想要傷害你，因為傷害他人需要耗費能量；劇本總是選擇阻力最小的路徑。然而，你卻往往因為自己惡劣的性格、對負面情緒的傾向、自我保護的習慣、對自己過分自負，甚至僅僅是因為「一切都不如意」，而做出一種下意識的、無法接受的反應。結果，你一如既往地破壞了自己的生活，也損害了周遭人的生活。

The script is not trying to cause you harm at all because inflicting harm takes energy. The script always takes the path of least resistance. But you give a knee-jerk, non-accepting reaction either due to your nasty character, your propensity for negativity, your habit of self-protection, your high opinion of yourself, or even just because ‘nothing is going your way’! As a result, as usual, you spoil your own life and the life of those around you.

更進一步說，如果你設定了【目標 】，劇本其實會幫你達成它。當你開始創造屬於自己的現實時，劇本會按照你的構思來調整自身，即使你未必能察覺到這一點。但你總是執著於一切都必須完全符合你的計劃，從而阻礙了計劃的落實。

More than this, the script works to achieve your goal if you set a goal. When you compose your own reality, the script aligns itself according to your composition even if it does not appear to you that this is the case. But you always insist that everything should go exactly according to your plan, and thereby obstruct the implementation of the plan.

採用並融合一個簡單的原則：尋找並挖掘一切中的優勢。從字面上來說，不論遇到多麼惱人的情況或引發你任何微小負面反應的事件，都要主動尋找並釋放其中的優勢，並將這作為你的一個【目標 】：挖掘那份優勢。

Adopt and integrate one simple principle: seek out the advantage in everything. Literally, seek and draw out the advantage in any annoying situation, and in any event that causes you to respond even a little bit negatively. Set yourself this goal: draw out the advantage.

但要使這一法則奏效，你必須覺醒並將注意力轉移至核心。此時的觸發因素大多屬於外在的：有人對你說話、做事，或你身邊正發生著什麼——任何引發你不接受反應的事情，從些許不滿到完全狂怒都有可能。同時，這些觸發情緒可能還包括惱怒、沮喪、焦慮、攻擊性和恐懼。

But in order for this to work, you need to wake up and shift your attention to the centre. The triggers in this case are mostly external: someone says something to you, does something, or around you something is going on — anything that causes your non-acceptance, from slight dissatisfaction to absolute fury. Trigger emotions may also include irritation, depression, anxiety, aggression, and fear.

為了做出正確的【選擇 (Choice)】，你只需要停下來片刻思考：這其中究竟有什麼優勢呢？然後，不要抗拒劇本，試著順著它走。字面上說，遵從別人給予的建議，聆聽他人的意見，同意、接受你本來會拒絕或可能引發衝突的事情。

To make the right choice, you only need to stop and think for a moment: what might the advantage be in this? And then, do not resist the script, try and follow it. Literally, follow advice given to you, heed opinions expressed, agree, go to something, and accept things you would have previously rejected or caused you to enter into a possible confrontation.

因此，你會被帶到另一個替代的電影膠卷中，那裡的一切都轉而對你有利，因為你在恰當的時刻停下來，選擇利用這種情境中的優勢。所有的一切其實非常簡單：你所【選擇 (Choice)】的，就會成為你所獲得的。

As a result, you are transported to an alternative film roll, where, in contrast, everything works to your advantage, because you stopped at the right moment and chose to benefit from the advantage of the situation. It is all very simple: what you choose is what you receive.

現實中有一條不變的法則：你越是允許自己遵循「優勢原則」，生活中便越少會出現對你有害的事件。

In reality there is one immutable law. The law is this: the more you allow yourself to be guided by the principle of advantage, the fewer events life will throw at you that are harmful.

以下是此法則的操作步驟：

The Following Method

一：捕捉住那一刻當內部控制觸發發生時的情形。

1. Catch the moment of the control trigger.

二：醒來：我看見了自己，也看見了現實。

2. Wake up: I see myself and I see reality.

三：問問自己，感受一下，第一個指示在告訴你些什麼？

3. Ask yourself, sense, what is the first dictate telling you?

四：如果答案浮現，便依照那指示行動。

4. If an answer comes to you, follow the dictate.

五：若答案未顯現，則構思出【目標畫面】（前文稱之為目標畫面），再試著跟隨一次。

5. If no answer comes to you, compose the goal frame and try following again.

憑藉著自我覺察，你不斷地追問「如何做到？」；隨後，你便會構思出一整套達成渴望的策略。沒錯，每當你問自己這個問題時，你的自我覺察就會被喚醒，然而反而會妨礙你，因為在你的腦海中，你並沒有把焦點放在【目標 】上，而是忙於固執己見地琢磨如何達成它。你正因為堅持要按自己的方式辦事，而最終把一切搞砸了。

Being endowed with self-awareness, you are constantly asking the question ‘how?’ and then you conjure up a whole strategy for achieving what you desire. Yes, in the moments that you ask yourself this question, your self-awareness awakens, but it hinders you because in your mind, rather than holding sight of the goal, you focus on your own silly ideas of how to achieve it. You spoil everything by insisting on having things your own way.

你必須始終記住，重點不在於具體事件的進程或人們的行為（動作），而在於最終的結果——【目標畫面】。你應該時刻觀察自己與自己所聚焦的方向，以免你的注意力自行編造出一套計劃，而應順從劇本那微妙的提示，將其當作【力量】（Power）的指示。

What you must keep in mind is not a specific course of events or people’s behaviour (actions) but the end result — the goal frame. You should observe yourself, and where you place your attention, to prevent it from fabricating its own plan and, instead, follow the subtle nudges of the script taking them to be the dictates of Power.

當你有意讓劇本引領時，實際上你是在利用劇本中展現出的【力量】（Power）與智慧，引導自己前進，從而使一切順暢運行；反之，當你拒絕讓劇本引導，你最終會把一切搞砸。結果顯示，所謂「一切都不如意」，部分原因就是因為你沒有允許劇本去引導你。

By consciously allowing the script to lead you, you are in fact leading yourself, using the Power and Wisdom of the script. And then everything goes smoothly and well. It’s when you don’t allow it to lead you that you end up spoiling everything. It turns out that ‘nothing is going my way’ in part because you are not allowing it to.

在這裡，你可以運用我們在注意力追蹤法、畫面照亮法和優勢法中提到的所有觸發因素。你應該經常使用這些觸發機制，直到養成習慣。這是學會在關鍵時刻覺醒的唯一方法；如果你不培養這個習慣，一切都將毫無變化。而在適當時刻覺醒的能力至關重要。

Here you can use all the triggers which we included in the attention tracking method, frame illumination and advantage methods. You should make regular use of all the triggers until it becomes habit. This is the only way to learn to wake up at the right moment. If you don’t adopt this habit, nothing will happen. The ability to wake up at the right moment is essential.

除此之外，我還要提及一個控制性的觸發：你渴望掌控一切，無論是劇本、事件還是他人，這正是你最有害的習慣所在。

In addition to the above, I’ll mention the control triggers. Your most harmful habit is your desire to control everything: the script, events, other people.

一：我想從人和事件中獲得某些東西。

1. I want something from people and events.

二：我希望一切都按照我的計劃進行。

2. I want everything to go according to my plan.

三：有些事情並未如我所願。

3. Something is not turning out the way I wanted it to.

“控制”的習慣必須被放下並以順其自然、隨勢而為的新習慣來取代。

The habit of ‘controlling’ must be replaced with a new habit of letting go and following.

影像法

The Image Method

當你發覺自己期待從某人那裡得到某種東西時，請馬上覺醒並走到鏡子前。你應該問自己：你需要怎樣做，才能讓鏡中的倒影與你達成共鳴？那就從邁出第一步開始：給予他人你所期望自己能收到的。

As soon as you find yourself wanting something from someone, wake up and stand in front of the mirror. What do you need to do for the reflection to meet you half way? Take the first step. Give to others, what you would like to receive.

一：察覺到你心中在想：「我想讓別人給我點什麼。」

1. Catch yourself thinking: I want other people to give me something.

二：全心投入當下：僅僅只想索取是徒勞，你必須先主動付出。

2. Be fully present: wanting is futile, you have to give.

三：問問自己：我能提供什麼來達到相同的效果？

3. Ask yourself: what can I give that is the same?

四：如果你找到類似的東西，請立即付出，並提前展現你的給予。

4. If you find something similar, give it now and give upfront.

五：如果找不到類似之物，也請直接付出。

5. If you don’t find something similar, then just give anyway.

請利用下列表格來構思你想要達成的影像：

Use the following table to compose the image you want:

很簡單，只需在你所有的想法與行動後面加上一個「＋」號；而所有你急切要求（give me）的部分，則在其後加上「－」號，它們要麼不起作用，要麼會產生反效果。同樣地，你所有負面的想法與行動就如迴力鏢般最終會回到你身上。

Simply line up all your thoughts and actions with a plus sign after them. All your ‘give me’s’ have a minus sign after them and either don’t work or create the opposite effect. Similarly, all your negative thoughts and actions come back to you like a boomerang.

構思影像的基本原則是：與其向世界抱怨，不如去愛它。事實上，你所需要的僅僅是愛，只是你並不總能把這句話置於正確的語境中理解。你渴望得到別人的愛，認為必須先贏得他人愛慕，然後自己才會愛這個世界；但實際上，應該顛倒過來：你先去愛、去散發愛，不求任何回報，只有這樣，愛才能自然地降臨到你身上。

There is a general principle for composing the image: rather than complaining to the world, love it. In reality, all you need is love. It’s just that you don’t always understand these words in the right context. You want people to love you. You think that first people will love you and then you will love the world. But it should be the other way round: you love, you radiate love, without demanding anything in return, and only then can love come to you.

反射法

The Reflection Method

在三維鏡中，主體與其反射是彼此相連的。這意味著你所構思的影像可以轉化為一種反射，而那反射又能融入到主體中。換句話說，你可以將一個反射變成一個主體，好像你擁有那些你還沒有的東西，或已經成為那個你理想中的人。

In a three-dimensional mirror, the subject and the reflection are connected. So what does that give us? It means that the image you create can become a reflection, and the reflection can flow into the subject. In other words, you can turn a reflection into a subject pretending you have something you don’t, or that you are someone, you have not yet become.

舉例來說，假如你渴望擁有自己的家，你便會在商店裡漫步，挑選各種家具和裝飾品，彷彿你已經擁有一個家。又或者你渴望富有，你會注目於那些昂貴的物品、名車、遊艇或水療度假村，允許財富進入你的生活；又或你想成為某個領域的明星，便以明星的姿態行事，至少在想像中暫時過著那樣的生活。

For example, you want to have your own home. You wander round the shops looking at furniture and items to decorate the interior as if you already had a home. Or you might want to be wealthy. You look at expensive things, cars, yachts, spa resorts. Allow wealth into your life. Or you want to become a star in some area or another. Behave as if you were already a star; live that life, for now at least, in your imagination.

別擔心這會不會讓你感覺像是在玩一場遊戲或自我欺騙；如果你對這「遊戲」採取認真的態度，現實最終會逼你認真對待。畢竟，現實本身就是一面鏡子！你的任務是全然當下，立即感受如果你已擁有所想，或已成為理想中的那個人時你會有怎樣的感受。假裝那樣去做，然後照著那份假裝去生活。這雖然是一種虛構，但絕非玩笑，真的，不是開玩笑的。

Don’t worry that it might feel like a game or self-deception. If you are serious in your approach to the game, reality will be forced to take you seriously. It is a mirror after all! Your task is to be present and feel now how you would feel if you already had what you want, or already were the person you’d like to be. Fake it and live out the faking of it. It’s make-believe, but it’s no joke. No joke, you see?

漸漸地，現實的圖像會與你所虛構的調和起來。現實喜歡創造幻象，但又受不了被動餵養假象；它總會找到一個方法，將你創造的幻象轉變為真實。

Gradually, the picture of reality will attune itself to your make-believe. Reality loves to create illusions, but it can’t stand being fed them. It will find a way of turning the illusion you have created into reality.

一：察覺自己心中在想：我渴望得到某物或成為某人。

1. Catch yourself thinking: I want something or to be someone.

二：全然當下：僅僅渴望是徒勞，你必須開始去構思。

2. Become fully present: wanting is futile, you have to start composing.

三：假裝吧，並以已經實現你渴望之狀態的行為來表現。

3. Fake it and behave as if you had already achieved what you desire.

你所模仿的，將成為你所得；你假裝成為的那個人，最終便會成為你自己。請在你的思緒中、虛擬空間裡，並在可能時在現實行動中實踐，直到你徹底相信自己所創造的幻象。一旦你信服，現實也會隨之信服。

What you imitate is what you get; who you pretend to be is who you will become. Live it in your thoughts, in virtual space, and where possible, in your actions, in reality, until you totally believe in the illusion you have created. As soon as you believe in it, reality will believe in it too.

這裡只有兩個必要條件：第一，要把這場遊戲看得很嚴肅；第二，要始終如一地參與其中。

There are just two necessary conditions: the first is to take the game seriously; the second is to play the game consistently.

設計同步法

Design Synchronisation Method

你是根據自己的DNA模式和那份設計而被創造出來的，而這設計就存於信息空間中，任你調整。這個設計會根據你的狀態而變好或變壞。這裡所謂「狀態」指的是你對自我的認知——你真實的樣子，連同所有瑕疵。你的狀態不僅僅是一時的心情，而是你對自身本質的體認。

You are created according to your DNA pattern and the design, which, being located in the information space, you can adjust. The design can change for the better or the worse, depending on your condition. Condition refers to your sense of self, who you really are, warts and all. Your condition is more than a passing mood, it’s your sense of self.

無論設計的初始參數如何，你都可能從命運的寵兒轉變成極其討厭的小孩，或反之，從醜小鴨蛻變成眾人寵愛的焦點。如果你像電影中那些無能的角色般隨波逐流、意志薄弱地跟隨劇本，你或許會起飛（若運氣好），但一旦出錯，也會墜落。

So, regardless of the initial parameters of the design, you can turn from a darling of fate into a very unattractive brat, or, the opposite, transform from an ugly duckling into everyone’s favourite. If you drift, weak- willed, along with the script, like the incompetent characters of a film, you will fly, if you are fortunate and you will fall, if something goes wrong.

現實情況是，你要麼掌控自己的狀態，要麼狀態就會替你被掌控。你應該有意識地選擇自己的狀態，並通過進行三種動作（推動現實、推動自己、從內在推動自己）來進入一個新的狀態。

The fact is, that you either control your condition, or it is controlled for you. You should intentionally choose your condition. You shift into a new condition by carrying out the three types of movement (propel reality, propel yourself, propel yourself from within).

但就目前而言，這個新狀態僅僅是一種模仿。當你開始看到技法確實奏效的證據時，你才會真正轉換到一個真實的狀態（而不僅僅是模仿的狀態）。因此，我強烈建議你務必特別注意自己所察覺到的任何轉變。一旦你發現變化，立即激活辮編 (plait) 並細細品味你的成就，享受每一個細節。在那一刻，你的狀態與設計同步，而設計也隨之進行調整。這意味著，你正處於一個新的模型之中。

But for now, this new condition is nothing more than imitation. You will shift into a genuine (rather than an imitated) condition when you start to see confirmation that the technique really works. This is why I so strongly recommend that you always pay special attention to any shifts you notice taking place. As soon as you spot a change, immediately activate the plait and savour your achievements, taking pleasure in all the details. In this moment, your condition synchronises with design and the design is adjusted. This means, that you are occupying a new mannequin.

在一個真實的狀態下，你的思維形式會被轉化為思維標記（thought markers）：

In a genuine condition, your thought forms are transformed into thought markers:

# 每天，我都離達成我的【目標畫面】更進一步。#

# Every day, I get closer to achieving my goal. #

# 真的，我做的每件事都非常出色。我的專業素養正在不斷提升。 #

# Really, I do everything brilliantly. My professionalism is growing. #

# 我的體能確實在變得更好。#

# I really am getting physically fitter. #

# 我真的正在變得更加有魅力、更吸引人。#

# I really am become a more charming and attractive person. #

思維標記證明了轉變確實可以發生。

Thought markers are confirmation of the fact that shifts can take place.

一：分別或同時執行以上三種動作。

1. Carry out all three actions, separately or simultaneously.

二：仔細觀察，並熱切捕捉任何關於你成功的證據。

2. Observe carefully and avidly grasp any confirmation of your success.

三：一旦你看到成功的【Signs】（Signs），立即激活辮編 (plait) 並用一個思維標記鞏固這一轉變。

3. As soon as you see a sign of success, activate the plait and consolidate the shift with a thought marker.

思維形式能觸發一個新的現實；而思維標記則調整著設計。

Thought forms trigger a new reality; thought markers adjust the design.

綜合行動漫步法

Integrated Action-stroll Method

一：在創造一個全新的現實以及你在其中的角色時進行構思。

1. Composing a new reality and yourself within it.

二：假裝你已經生活在那個現實中，並且你已經變成了那個全新的自己。

2. Pretend that you already live in that reality and that you are already that new self.

三：當然，行動起來，塑造你的新自我，點燃創造者的火花。

3. And, of course, act, create that new self, fan the Creator’s Spark.

這正是我們先前所談論的：你在影片中是有能力做到的，即推動即將到來的畫面，推動自己，以及從內在推動自己。請全力以赴，持之以恆地練習——始終如一。如此一來，每一卷膠卷、每一次反射，你的模型以及你的人生都會開始改變。毫無疑問，你將親眼見證這種改變。

This is what we talked about earlier; it is what you are capable of doing inside the film: propel the forthcoming frame, propel yourself, propel yourself from within. Take it all seriously, practice consistently and for a relatively long period of time — always. Then, one film roll at a time, one reflection at a time, your mannequin and your life will begin to change. You will see change, of that there is no doubt.

方法

Methods

為什麼執行這裡描述的方法如此重要？因為方法能讓你擺脫劇本，讓你在電影中活過來，並灌輸有益的自動反應。

Why is it so important to carry out the methods described here? Because methods release you from the script, bring you to life in the film, and instil helpful automatic responses.

覺醒方法

Awakening Method

當某事發生時，你醒來。

1. You wake up, the moment something happens.

在做任何事情之前，你醒來。

2. Before doing anything, you wake up.

將注意力集中在你的意識中心，位於內外屏幕之間的點。從這裡，你可以同時觀察自己的思想和周圍發生的事情。你可以看到周圍的現實和你自己在那個現實中的位置。沒有什麼能阻止你同時觀看兩個屏幕。你可以做到這一點。

Focus your attention on your awareness centre, on the point between the inner and outer screens. From here you can simultaneously observe your thoughts and what is happening around you. You can see your surrounding reality and yourself within that reality. Nothing prevents you from watching both screens at the same time. You can do this.

外部觸發的例子：你遇到某人，某人問你某事，附近發生了某事；不管是什麼，任何聲音或動作——任何以前會吸引和牽涉你的東西。一旦發生某事，立即將注意力集中在它上面，但不要失去對注意力的控制，保持在中心。

Examples of external triggers: you met with someone, someone asked you something, something happened close by; it doesn’t matter what, any sound or movement — anything at all that would have attracted and involved you previously. As soon as something happens, focus your attention on it immediately, but do not lose control of your focus, hold it at the centre.

內部觸發的例子：你計劃去某個地方，做某事或與某人交談。在你行動之前，將注意力帶到意識中心。這一點很重要，因為在你採取行動之後，將為時已晚。你會發現自己先是入睡，然後醒來，意識到自己在沉睡。

Examples of inner triggers: you are planning to go somewhere, do something or talk to someone. Before you act, bring your attention to the awareness centre. It is important to do this beforehand because after you have taken action, it will be too late. You will simply discover that first you fell asleep, then woke up and realised that you were sleeping.

幀照亮方法

Frame Illumination Method

抓住自己被某個觸發影響的時刻。

1. Catch yourself being affected by one of the triggers.

醒來：我看到自己，我看到現實。

2. Wake up: I see myself and I see reality.

激活辮子，在不失去辮子感覺的情況下，構思你想要的現實。

3. Activate the plait, without releasing the sensation of it, compose the reality you desire.

放下辮子的感覺。

4. Drop the sensation of the plait.

如果事件很重要，重複照亮幀幾次。

5. If the event is significant, repeat the illumination several times.

就像你追蹤你的注意力一樣，現在追蹤即將到來的幀。這裡有三個觸發因素：

In the same way that you tracked your attention, now keep track of the impending frame. Here there are three triggers:

期待——某事可能會發生，你在等待，希望某事發生。

Expectation — something is likely to happen, you are waiting, hoping for something.

意圖——你打算去某個地方或做某事。

Intention — you intend to go somewhere or do something.

問題——發生了需要處理的事情。

Problem — something has happened that needs dealing with.

每當你期待某事時，不要等待或希望——創造你自己的現實。每當你打算做某事時，不要急於開始；首先構思你希望看到的現實。每次問題出現時，再次，不要等待，不要希望，不要忙亂，創造你希望體驗的現實。

Whenever you are expecting something, don’t wait or hope — compose your own reality. Whenever you intend doing something, do not hurry to start; first compose the reality you wish to see. Every time a problem arises, once again, don’t wait, don’t hope, don’t fuss, compose the reality you wish to experience.

幀照亮方法是一種發展元力量的練習，同時也是創造你想要的現實的方法。平靜自然地遵循照亮方法。使用思想、言語、視覺化——選擇對你最有效的方法。最有效的照亮類型是視覺化。

The frame illumination method is an exercise in developing meta- power and, at the same time, a means of composing the reality you want. Follow the illumination method calmly and naturally. Use thoughts, words, visualisation — whatever works best for you. The most effective type of illumination is visualisation.

辮子與能量流方法

Plait With Flow Method

吸氣，然後在呼氣時，想像箭頭以一定角度遠離你的背部移動。現在辮子被激活。

1. Take an in-breath, and on the out-breath, imagine the arrow moving at an angle away from your back. Now the plait is activated.

在不失去辮子感覺的情況下，構思你的現實圖像。同時，確保你自由呼吸。

2. Without letting go of the sensation of the plait, compose a picture of your reality. At the same time, make sure that you are breathing freely.

在不失去辮子（箭頭）感覺的情況下，吸氣，然後在呼氣時迅速將箭頭送入垂直向下的位置，觸發兩股能量流。

3. Without losing the sense of the plait (the arrow), take an in-breath and on the out-breath sharply send the arrow into a vertical downward position, triggering both energy flows.

保持對上升和下降能量流的意識，輕聲對自己或大聲說出以下思想形式：我的意圖正在實現。

4. Staying aware of the movement of the rising and descending energy flows, say the following thought form quietly to yourself or aloud: My intention is being realised.

然後放開你一直在使用的所有感覺。

5. Then let go of all the sensations you have been working with.

當你這樣做時會發生什麼？你不僅在利用辮子創造自己的現實，還將你的意圖作為一個“信息”傳遞給宇宙。通過這種方式，能量流增強了辮子的作用。如果這項技術對你有效且你喜歡它，你可以一直使用這種變化的練習。但如果不是，那麼基本方法就已經足夠。

What is happening when you do this? You are not only composing your own reality with the help of the plait, you are putting out (sending) your intention as a ‘message’ to the universe. In this way, the energy flow strengthens the work of the plait. If this technique works for you and you enjoy it, you can use this variation of the exercise all the time. But if not, then the basic method will be sufficient.

優勢方法

Advantage Method

抓住自己在不接受的觸發點。

1. Catch yourself at the non-acceptance trigger.

醒來：我看到自己，我看到現實。

2. Wake up: I see myself and I see reality.

問自己：這其中的優勢是什麼？

3. Ask yourself: what is the advantage in this?

如果你得到了答案，接受它並利用這個優勢。

4. If an answer comes to you, accept it and take the advantage.

如果沒有答案，嘗試接受優勢的想法。

5. If no answer comes to you, try to accept the idea of advantage anyway.

每個事件或情況，無論其性質如何，都有正面和負面的一面。

Every event or situation, whatever its nature, has a positive side and a negative side.

劇本並不是想要對你造成傷害，因為施加傷害需要能量。劇本總是選擇阻力最小的路徑。但你會因為性格不好、傾向於消極、自我保護的習慣、自我評價過高，甚至僅僅因為“沒有一件事如你所願”而做出不接受的反應！結果，像往常一樣，你破壞了自己的生活和周圍人的生活。

The script is not trying to cause you harm at all because inflicting harm takes energy. The script always takes the path of least resistance. But you give a knee-jerk, non-accepting reaction either due to your nasty character, your propensity for negativity, your habit of self-protection, your high opinion of yourself, or even just because ‘nothing is going your way’! As a result, as usual, you spoil your own life and the life of those around you.

不僅如此，如果你設定了一個目標，劇本會努力實現你的目標。當你創造自己的現實時，劇本會根據你的創作進行調整，即使你看不出來。但你總是堅持一切都應該完全按照你的計劃進行，從而阻礙了計劃的實施。

More than this, the script works to achieve your goal if you set a goal. When you compose your own reality, the script aligns itself according to your composition even if it does not appear to you that this is the case. But you always insist that everything should go exactly according to your plan, and thereby obstruct the implementation of the plan.

採用並整合一個簡單的原則：在一切中尋找優勢。字面上，在任何令人煩惱的情況下尋找並提取優勢，以及任何讓你稍微有點消極反應的事件中。設定這個目標：提取優勢。

Adopt and integrate one simple principle: seek out the advantage in everything. Literally, seek and draw out the advantage in any annoying situation, and in any event that causes you to respond even a little bit negatively. Set yourself this goal: draw out the advantage.

但為了使這有效，你需要醒來並將注意力轉移到中心。在這種情況下，觸發因素主要是外部的：有人對你說了什麼，做了什麼，或者你周圍發生了什麼——任何讓你不接受的事情，從輕微的不滿到絕對的憤怒。觸發情緒還可能包括煩躁、抑鬱、焦慮、攻擊性和恐懼。

But in order for this to work, you need to wake up and shift your attention to the centre. The triggers in this case are mostly external: someone says something to you, does something, or around you something is going on — anything that causes your non-acceptance, from slight dissatisfaction to absolute fury. Trigger emotions may also include irritation, depression, anxiety, aggression, and fear.

要做出正確的選擇，你只需停下來想一想：這其中的優勢可能是什麼？然後，不要抗拒劇本，試著去跟隨它。字面上，聽取給你的建議，注意表達的意見，同意，參加某些事情，接受你以前會拒絕的或可能導致對抗的事情。

To make the right choice, you only need to stop and think for a moment: what might the advantage be in this? And then, do not resist the script, try and follow it. Literally, follow advice given to you, heed opinions expressed, agree, go to something, and accept things you would have previously rejected or caused you to enter into a possible confrontation.

結果是，你被帶到一個替代的膠卷中，在那裡，一切都對你有利，因為你在正確的時刻停下來，選擇從情況的優勢中獲益。這一切都很簡單：你選擇什麼，就得到什麼。

As a result, you are transported to an alternative film roll, where, in contrast, everything works to your advantage, because you stopped at the right moment and chose to benefit from the advantage of the situation. It is all very simple: what you choose is what you receive.

在現實中有一個不變的法則。這個法則是：你越是讓自己被優勢原則引導，生活中對你有害的事件就越少。

In reality there is one immutable law. The law is this: the more you allow yourself to be guided by the principle of advantage, the fewer events life will throw at you that are harmful.

跟隨方法

The Following Method

抓住控制觸發的時刻。

1. Catch the moment of the control trigger.

醒來：我看到自己，我看到現實。

2. Wake up: I see myself and I see reality.

問自己，感受，第一個指令告訴你什麼？

3. Ask yourself, sense, what is the first dictate telling you?

如果你得到了答案，遵循這個指令。

4. If an answer comes to you, follow the dictate.

如果沒有答案，構思目標幀並再次嘗試跟隨。

5. If no answer comes to you, compose the goal frame and try following again.

擁有自我意識，你不斷地問“怎麼做？”然後你設計出一整套策略來實現你的願望。是的，當你問自己這個問題時，你的自我意識覺醒了，但它阻礙了你，因為在你的心中，你專注於如何實現目標的愚蠢想法，而不是保持目標的視野。你堅持按照自己的方式行事，破壞了一切。

Being endowed with self-awareness, you are constantly asking the question ‘how?’ and then you conjure up a whole strategy for achieving what you desire. Yes, in the moments that you ask yourself this question, your self-awareness awakens, but it hinders you because in your mind, rather than holding sight of the goal, you focus on your own silly ideas of how to achieve it. You spoil everything by insisting on having things your own way.

你必須記住的不是特定的事件過程或人的行為（行動），而是最終結果——目標幀。你應該觀察自己，觀察你的注意力放在哪裡，以防止它製造自己的計劃，而是跟隨劇本的微妙推動，將其視為力量的指令。

What you must keep in mind is not a specific course of events or people’s behaviour (actions) but the end result — the goal frame. You should observe yourself, and where you place your attention, to prevent it from fabricating its own plan and, instead, follow the subtle nudges of the script taking them to be the dictates of Power.

有意識地讓劇本引導你，事實上你是在引導自己，利用劇本的力量和智慧。然後一切都順利進行。當你不讓它引導你時，最終會破壞一切。結果是“沒有一件事如我所願”，部分原因是你不允許它。

By consciously allowing the script to lead you, you are in fact leading yourself, using the Power and Wisdom of the script. And then everything goes smoothly and well. It’s when you don’t allow it to lead you that you end up spoiling everything. It turns out that ‘nothing is going my way’ in part because you are not allowing it to.

在這裡，你可以使用我們在注意力追蹤方法、幀照亮和優勢方法中包含的所有觸發。你應該經常使用所有觸發，直到它成為習慣。這是學會在正確時刻醒來的唯一方法。如果你不養成這個習慣，什麼都不會發生。在正確時刻醒來的能力是必不可少的。

Here you can use all the triggers which we included in the attention tracking method, frame illumination and advantage methods. You should make regular use of all the triggers until it becomes habit. This is the only way to learn to wake up at the right moment. If you don’t adopt this habit, nothing will happen. The ability to wake up at the right moment is essential.

除了上述內容，我還要提到控制觸發。你最有害的習慣是想要控制一切：劇本、事件、其他人。

In addition to the above, I’ll mention the control triggers. Your most harmful habit is your desire to control everything: the script, events, other people.

我想從人和事件中得到什麼。

1. I want something from people and events.

我想一切都按照我的計劃進行。

2. I want everything to go according to my plan.

某些事情沒有按照我想要的方式發展。

3. Something is not turning out the way I wanted it to.

“控制”的習慣必須被一種新的習慣取代，即放手和跟隨。

The habit of ‘controlling’ must be replaced with a new habit of letting go and following.

影像方法

The Image Method

當你發現自己想從某人那裡得到什麼時，醒來並站在鏡子前。你需要做什麼才能讓反射與你相遇？邁出第一步。給予他人你想要得到的東西。

As soon as you find yourself wanting something from someone, wake up and stand in front of the mirror. What do you need to do for the reflection to meet you half way? Take the first step. Give to others, what you would like to receive.

抓住自己在想：我想要其他人給我什麼。

1. Catch yourself thinking: I want other people to give me something.

完全在場：想要是徒勞的，你必須給予。

2. Be fully present: wanting is futile, you have to give.

問自己：我能給予什麼相同的東西？

3. Ask yourself: what can I give that is the same?

如果你找到了類似的東西，現在就給予，並提前給予。

4. If you find something similar, give it now and give upfront.

如果你找不到類似的東西，那就無論如何給予。

5. If you don’t find something similar, then just give anyway.

使用下列表格來構思你想要的形象：

Use the following table to compose the image you want:

簡單地將你所有的想法和行動後面加上正號。所有的“給我”後面都有負號，這些要麼不起作用，要麼產生相反的效果。同樣，所有的負面想法和行動都會像迴力鏢一樣回到你身上。

Simply line up all your thoughts and actions with a plus sign after them. All your ‘give me’s’ have a minus sign after them and either don’t work or create the opposite effect. Similarly, all your negative thoughts and actions come back to you like a boomerang.

構思形象的一個普遍原則是：與其向世界抱怨，不如愛它。實際上，你所需要的就是愛。只是你並不總是能在正確的上下文中理解這些話。你希望人們愛你。你認為人們會先愛你，然後你才會愛這個世界。但應該是相反的：你愛，你散發愛，不要求任何回報，只有這樣愛才會來到你身邊。

There is a general principle for composing the image: rather than complaining to the world, love it. In reality, all you need is love. It’s just that you don’t always understand these words in the right context. You want people to love you. You think that first people will love you and then you will love the world. But it should be the other way round: you love, you radiate love, without demanding anything in return, and only then can love come to you.

反射方法

The Reflection Method

在三維鏡子中，主體和反射是相連的。那麼這對我們有什麼意義呢？這意味著你創造的形象可以成為反射，而反射可以流入主體。換句話說，你可以將反射變成主體，假裝擁有你沒有的東西，或者成為你尚未成為的人。

In a three-dimensional mirror, the subject and the reflection are connected. So what does that give us? It means that the image you create can become a reflection, and the reflection can flow into the subject. In other words, you can turn a reflection into a subject pretending you have something you don’t, or that you are someone, you have not yet become.

例如，你想擁有自己的家。你在商店裡四處逛，像已經有家一樣看著家具和裝飾品。或者你想變得富有。你看著昂貴的東西、汽車、遊艇、度假村。讓財富進入你的生活。或者你想成為某個領域的明星。行為舉止就像你已經是明星一樣；至少在你的想像中過那樣的生活。

For example, you want to have your own home. You wander round the shops looking at furniture and items to decorate the interior as if you already had a home. Or you might want to be wealthy. You look at expensive things, cars, yachts, spa resorts. Allow wealth into your life. Or you want to become a star in some area or another. Behave as if you were already a star; live that life, for now at least, in your imagination.

不要擔心這可能感覺像是一場遊戲或自我欺騙。如果你認真對待這場遊戲，現實將被迫認真對待你。畢竟，這是一面鏡子！你的任務是存在於當下，感受如果你已經擁有你想要的東西，或已經成為你想成為的人時的感受。假裝並生活在這種假裝中。這是幻想，但不是玩笑。不是玩笑，你明白嗎？

Don’t worry that it might feel like a game or self-deception. If you are serious in your approach to the game, reality will be forced to take you seriously. It is a mirror after all! Your task is to be present and feel now how you would feel if you already had what you want, or already were the person you’d like to be. Fake it and live out the faking of it. It’s make-believe, but it’s no joke. No joke, you see?

漸漸地，現實的圖像會調整到你的幻想。現實喜歡創造幻覺，但它無法忍受被餵食幻覺。它會找到一種方法將你創造的幻覺變成現實。

Gradually, the picture of reality will attune itself to your make-believe. Reality loves to create illusions, but it can’t stand being fed them. It will find a way of turning the illusion you have created into reality.

抓住自己在想：我想要某物或成為某人。

1. Catch yourself thinking: I want something or to be someone.

完全在場：想要是徒勞的，你必須開始構思。

2. Become fully present: wanting is futile, you have to start composing.

假裝並表現得好像你已經達成了你的願望。

3. Fake it and behave as if you had already achieved what you desire.

你模仿什麼就會得到什麼；你假裝成為誰就會成為誰。在你的思想中、在虛擬空間中生活它，並在可能的情況下，在你的行動中、在現實中生活它，直到你完全相信你創造的幻覺。一旦你相信它，現實也會相信它。

What you imitate is what you get; who you pretend to be is who you will become. Live it in your thoughts, in virtual space, and where possible, in your actions, in reality, until you totally believe in the illusion you have created. As soon as you believe in it, reality will believe in it too.

只有兩個必要條件：第一是認真對待遊戲；第二是持續地玩這個遊戲。

There are just two necessary conditions: the first is to take the game seriously; the second is to play the game consistently.

設計同步方法

Design Synchronisation Method

你是根據你的DNA模式和設計創造的，這些設計位於信息空間中，你可以調整。設計可以變得更好或更糟，這取決於你的狀態。狀態指的是你的自我感覺，你真正是誰，包括所有的優缺點。你的狀態不僅僅是短暫的情緒，而是你的自我感覺。

You are created according to your DNA pattern and the design, which, being located in the information space, you can adjust. The design can change for the better or the worse, depending on your condition. Condition refers to your sense of self, who you really are, warts and all. Your condition is more than a passing mood, it’s your sense of self.

所以，無論設計的初始參數如何，你都可以從命運的寵兒變成一個非常不吸引人的小孩，或者相反，從醜小鴨變成大家的最愛。如果你像電影中無能的角色一樣，隨著劇本的漂流，意志薄弱，那麼如果你幸運，你會飛翔，如果出了問題，你會墜落。

So, regardless of the initial parameters of the design, you can turn from a darling of fate into a very unattractive brat, or, the opposite, transform from an ugly duckling into everyone’s favourite. If you drift, weak- willed, along with the script, like the incompetent characters of a film, you will fly, if you are fortunate and you will fall, if something goes wrong.

事實是，你要麼控制你的狀態，要麼它被為你控制。你應該有意識地選擇你的狀態。通過執行三種類型的運動（推動現實、推動自己、從內部推動自己），你會轉變到一個新的狀態。

The fact is, that you either control your condition, or it is controlled for you. You should intentionally choose your condition. You shift into a new condition by carrying out the three types of movement (propel reality, propel yourself, propel yourself from within).

但目前，這個新狀態只不過是模仿。當你開始看到技術確實有效的確認時，你會轉變到一個真正的（而不是模仿的）狀態。這就是為什麼我強烈建議你始終特別注意任何你注意到的變化。一旦你發現變化，立即激活辮子，享受你的成就，從細節中獲得樂趣。在這一刻，你的狀態與設計同步，設計得到調整。這意味著，你正在佔據一個新的模特。

But for now, this new condition is nothing more than imitation. You will shift into a genuine (rather than an imitated) condition when you start to see confirmation that the technique really works. This is why I so strongly recommend that you always pay special attention to any shifts you notice taking place. As soon as you spot a change, immediately activate the plait and savour your achievements, taking pleasure in all the details. In this moment, your condition synchronises with design and the design is adjusted. This means, that you are occupying a new mannequin.

在真正的狀態中，你的思想形式被轉化為思想標記：

In a genuine condition, your thought forms are transformed into thought markers:

每天，我都更接近實現我的目標。

# Every day, I get closer to achieving my goal. #

真的，我做每件事都很出色。我的專業水平在提升。

# Really, I do everything brilliantly. My professionalism is growing. #

我的身體狀況確實在變得更好。

# I really am getting physically fitter. #

我真的變得更有魅力和吸引力。

# I really am become a more charming and attractive person. #

思想標記是變化可以發生的事實的確認。

Thought markers are confirmation of the fact that shifts can take place.

分別或同時執行所有三個行動。

1. Carry out all three actions, separately or simultaneously.

仔細觀察並熱切地抓住任何成功的確認。

2. Observe carefully and avidly grasp any confirmation of your success.

一旦看到成功的跡象，激活辮子並用思想標記鞏固變化。

3. As soon as you see a sign of success, activate the plait and consolidate the shift with a thought marker.

思想形式觸發新的現實；思想標記調整設計。

Thought forms trigger a new reality; thought markers adjust the design.

綜合行動漫步方法

Integrated Action-stroll Method

在其中構思一個新的現實和你自己。

1. Composing a new reality and yourself within it.

假裝你已經生活在那個現實中，並且你已經是那個新的自我。

2. Pretend that you already live in that reality and that you are already that new self.

當然，行動起來，創造那個新的自我，點燃創造者的火花。

3. And, of course, act, create that new self, fan the Creator’s Spark.

這就是我們之前談到的；這是你在電影中能夠做到的：推動即將到來的幀，推動自己，從內部推動自己。認真對待，持續練習並保持相對較長的時間——始終如此。然後，一次一個膠卷，一次一個反射，你的模特和你的生活將開始改變。你會看到改變，這是毫無疑問的。

This is what we talked about earlier; it is what you are capable of doing inside the film: propel the forthcoming frame, propel yourself, propel yourself from within. Take it all seriously, practice consistently and for a relatively long period of time — always. Then, one film roll at a time, one reflection at a time, your mannequin and your life will begin to change. You will see change, of that there is no doubt.