注意力追蹤

Tracking your attention

所以，親愛的們，讓我們回顧一下到目前為止所講的一切。

And so, my dear ones, let’s repeat what we’ve covered so far.

在你平常的意識狀態下，你就像電影中的角色一樣。

In your usual state of consciousness, you are characters in a film.

如果你的注意力不屬於你自己，那麼你的靈魂也就不屬於你。

If your attention is not your own, your soul is not your own.

你正被一個外在的劇本所指揮，這劇本將你連接進那部電影中。

You are directed by an external script, which wires you into the film.

我使用這些術語是為了使你們更容易理解，因為無論在睡眠中還是清醒時，你們做的事情都大同小異：你們觀看電影，並作為一個固定角色參與其中，失去了隨意行動的自由。

I use these terms so that it will be more accessible for you, because in sleeping and waking life, you do pretty much the same thing: you watch the film and take part in it as a character with a set role, without the right to spontaneous behaviour.

如果你還懷疑自己的行動是被束縛的而非自主的，那就看看你的注意力——剛才它在哪裡？屬於誰？當然不是屬於你，明白嗎？那又屬於誰，又是為了什麼呢？

If you still doubt that your actions are bound rather than autonomous, look at your attention — where was it just now? To whom did it belong? Not to you, do you see? Then to whom and for what?

就屬於那同樣的劇本。你，或者說，你的自我，就是你的注意力。如果你不掌控自己，無論在睡夢中還是清醒時，劇本就會主宰你；畢竟夢境和現實彼此相連，不分彼此。可以這麼說，生活是一場醒著的夢，而普通夢境則是一場沉睡的夢。

To the very same script. You, or rather, your Self is your attention. If you do not control yourself, the script directs you, whether when you are sleeping, or in waking life; it’s the same either way. A dream is the same as reality and reality is the same as a dream. Let’s say that life is a waking dream, and an ordinary dream is a sleeping dream.

夢境可以是有意識的，也可以是無意識的。在無意識的夢中，你就像那些笨拙無助的小兔子一樣。但只要你掌控了自己的注意力，你便能在那部電影中甦醒過來，獲得隨心所欲行動的能力。

A dream can be conscious or non-conscious. In the unconscious dream, you are as stupid and helpless as little bunnies. But take control of your attention, and you come alive in the film, acquiring the ability to act wilfully, as you see fit.

這樣，你就會成為一個負責任、理智的角色，能夠在夢中自由漫步。你在清醒時已經嘗試過這一點，隨著時間的推移，你會學會在睡夢中也能做到同樣的事。

You become a responsible, sane character who can freely roam around in the dream. You have already tried it in waking life. With time, you will learn to do the same in your sleep.

然而，在清醒時擁有這種能力要更加重要，因為即便睡眠的電影在永恆(Eternity)資料庫中擁有真實的膠卷，它仍然是虛擬的；而生活則是真實的。在生活中，你要麼無助地在別人的劇本中蹣跚亂踢，要麼就得施行你自己的劇本。

However, it is much more important to have this ability in waking life because even though the film of sleep has a real film roll in the Eternity archive, it is still virtual. Life, on the other hand, is real. In life, you either helplessly kick your legs about in someone else’s script or you implement your own.

唯一阻礙你達成這一切的，便是你習慣性地陷入內在與外在那兩個畫面中。你的注意力無法在覺知中心長時間停留。這對你來說是很正常的現象，但你這些一無是處的醜小鴨又能怎麼辦呢？你需要養成一個新的習慣：將注意力不斷拉回覺知中心。

The only thing stopping you from doing this is your habit of falling into the inner and outer screen. Your attention won’t stay long in the centre of awareness. This is quite normal for you. But what can you do, ugly fit-for-nothings that you are. You need to develop the new habit of returning your attention to the centre.

出發踏上夢境之旅時，一定要告訴自己：千萬別忘記你必須覺醒。真正地為自己設定這個目標，否則你就會完全忘了原本應該集中注意力的事情。若你懶惰且健忘，就無法從這過程中獲得任何學習。

Setting out for a stroll through the dream, tell yourself that you won’t forget that you must wake up. Literally set yourself this goal, otherwise it will completely slip your mind that you are meant to be focusing on something. If you are lazy and forgetful, you won’t learn anything.

在散步途中，你必須隨時注意自己是否又陷入沉睡或迷失方向。別擔心，也不要放棄，只需一次又一次地將注意力拉回來。安排好用你的注意力去追蹤自己——也就是說，追蹤你自己。

Whilst on your walk, you will need to catch yourself as you constantly fall and drift off. Don’t worry, don’t give up, just bring your attention back, over and over again. Arrange to track your attention with your attention itself — that is, yourself.

沒必要一直強迫自己保持注意力集中在覺知中心而不休息。這個練習的真正意義在於你對周遭發生事情的反應能力。通常，任何事件，即使再微不足道，也會把你拉入外在影像或你內心的擔憂之中，最終讓你逐漸沉睡。

There is no need to try and hold your attention at the centre all the time without taking a break. The meaning and value of this exercise lie in something else: your ability to respond to what is happening. Usually, any event, even the most inconsequential, draws you into the outer film or into your inner concerns. Whatever the situation, it lulls you into sleep.

現在，你需要養成反其道而行之的習慣——不是讓自己沉睡，而是要及時覺醒。任何事件，即使只是環境中最輕微的一絲氣息，都應激起你的警覺，視它為覺醒的信號。同樣地，你所採取的任何行動，都應提醒你回檢自己當前的注意力焦點。

Now you need to develop the reverse habit — not to fall asleep but to wake up. Any event, even the slightest whiff of your environment should put you on your guard. Take it as a signal to awaken. Likewise, any action you take should remind you that you need to check your focus of attention.

你有兩個觸發點來促使覺醒。

You have two triggers for this.

一個是外在的——只要有事情發生，你便馬上覺醒；

Outer — as soon as something happens, you wake up.

另一個是內在的——在你動手之前，你必須先覺醒。

And inner — before you do something, you wake up.

外在觸發點的例子：遇到某人、有人向你提問、你附近發生了什麼事、任何聲音或動作，或任何曾經吸引過你注意的事物。一旦這些事情發生，立刻把注意力集中上去，但同時不要失控，一定要將它保持在覺知中心。

Examples of external triggers: you met with someone, someone asked you something, something happened close to you, it doesn’t matter what, some kind of sound, any kind of movement, anything that previously attracted and engaged you. As soon as something happens, focus your attention on it, but don’t lose control of your attention — keep it at the centre.

內在觸發點的例子：當你正準備出門、準備行動或準備與人交談時，在採取任何行動之前，先將注意力拉回覺知中心。務必在動作之前做到，因為事後就太晚了；屆時你可能只會發現自己先沉睡了，再醒來時才記起曾在沉睡。

Examples of internal triggers: you’re getting ready to go somewhere, to do something, to talk to someone. Before you take any action at all, bring your attention to the centre. Specifically before, because afterwards it will be too late; you will simply discover that you fell asleep, then woke up to remember that you were sleeping.

所有這些技能只能通過像武術那樣不斷重複練習才能學會，別無他法。另一方面，一旦你學會掌控注意力焦點，你就能掌握那微不足道的生活——也許，你的人生就不會再那麼萎靡。

All this can only be learned through frequent repetition like in the martial arts. There is no other way. On the other hand, when you learn to control the focus of your attention, you will be able to control your piffling life. And then, perhaps, your life will stop being so piffling.

現在，我要給你們一個警告：你已在夢中覺醒，獲得了力量與覺知，而你周遭的人卻依然沉睡。別以為這種優勢使你凌駕於他人之上，也別以傲慢或輕蔑的態度看待他們。這種特權只屬於我，因為我是Tufti，你們的大祭司，而你們是我的臣民，必須聽從我的話——並毫不吝嗇地讚美我。明白了嗎？好好看著我！

For now, I give you a warning. You have woken up in a dream, acquired strength and awareness, while those around you continue to sleep. Do not think this advantage makes you superior. Don’t treat others with arrogance or condescension. This prerogative belongs solely to me because I am Tufti, your priestess, and you are my subjects who must listen to me — and admire me unstintingly. Do you? Look at me!

追蹤你的注意力

Tracking your attention

所以，我親愛的，讓我們重溫一下我們迄今為止所學的內容。

And so, my dear ones, let’s repeat what we’ve covered so far.

在你通常的意識狀態中，你是電影中的角色。

In your usual state of consciousness, you are characters in a film.

如果你的注意力不屬於你，那麼你的靈魂也不屬於你。

If your attention is not your own, your soul is not your own.

你被一個外部劇本所引導，將你連接到電影中。

You are directed by an external script, which wires you into the film.

我使用這些術語是為了讓你更容易理解，因為在睡眠和清醒的生活中，你幾乎做同樣的事情：你觀看電影，並作為一個有固定角色的角色參與其中，沒有自發行為的權利。

I use these terms so that it will be more accessible for you, because in sleeping and waking life, you do pretty much the same thing: you watch the film and take part in it as a character with a set role, without the right to spontaneous behaviour.

如果你仍然懷疑你的行為是受限而非自主的，看看你的注意力——剛才它在哪裡？它屬於誰？不是你的，你明白嗎？那麼屬於誰，又是為了什麼？

If you still doubt that your actions are bound rather than autonomous, look at your attention — where was it just now? To whom did it belong? Not to you, do you see? Then to whom and for what?

屬於同一個劇本。你，或者更確切地說，你的自我是你的注意力。如果你不控制自己，劇本就會引導你，無論是在睡眠中，還是在清醒的生活中；兩者都是一樣的。夢與現實相同，現實與夢相同。可以說，生活是一個清醒的夢，而普通的夢是一個沉睡的夢。

To the very same script. You, or rather, your Self is your attention. If you do not control yourself, the script directs you, whether when you are sleeping, or in waking life; it’s the same either way. A dream is the same as reality and reality is the same as a dream. Let’s say that life is a waking dream, and an ordinary dream is a sleeping dream.

夢可以是有意識的或無意識的。在無意識的夢中，你像小兔子一樣愚蠢和無助。但控制你的注意力，你就在電影中活了過來，獲得了按自己意願行事的能力。

A dream can be conscious or non-conscious. In the unconscious dream, you are as stupid and helpless as little bunnies. But take control of your attention, and you come alive in the film, acquiring the ability to act wilfully, as you see fit.

你成為一個負責任、理智的角色，可以自由地在夢中漫遊。你已經在清醒的生活中嘗試過了。隨著時間的推移，你將學會在睡眠中做到同樣的事情。

You become a responsible, sane character who can freely roam around in the dream. You have already tried it in waking life. With time, you will learn to do the same in your sleep.

然而，在清醒的生活中擁有這種能力要重要得多，因為即使睡眠的電影在永恆的檔案中有一個真實的膠卷，它仍然是虛擬的。而生活則是真實的。在生活中，你要麼無助地在別人的劇本中掙扎，要麼實現自己的劇本。

However, it is much more important to have this ability in waking life because even though the film of sleep has a real film roll in the Eternity archive, it is still virtual. Life, on the other hand, is real. In life, you either helplessly kick your legs about in someone else’s script or you implement your own.

唯一阻止你這樣做的是你陷入內外屏幕的習慣。你的注意力不會長時間停留在意識中心。這對你來說是很正常的。但你能怎麼辦呢，你們這些醜陋的無用之徒。你需要養成將注意力回到中心的新習慣。

The only thing stopping you from doing this is your habit of falling into the inner and outer screen. Your attention won’t stay long in the centre of awareness. This is quite normal for you. But what can you do, ugly fit-for-nothings that you are. You need to develop the new habit of returning your attention to the centre.

出發去夢中漫步時，告訴自己不要忘記你必須醒來。字面上設定這個目標，否則你會完全忘記你應該專注於某事。如果你懶惰和健忘，你不會學到任何東西。

Setting out for a stroll through the dream, tell yourself that you won’t forget that you must wake up. Literally set yourself this goal, otherwise it will completely slip your mind that you are meant to be focusing on something. If you are lazy and forgetful, you won’t learn anything.

在散步時，你需要在不斷跌倒和漂移時抓住自己。別擔心，不要放棄，只需一遍又一遍地將注意力帶回來。安排用你的注意力本身來追蹤你的注意力——也就是你自己。

Whilst on your walk, you will need to catch yourself as you constantly fall and drift off. Don’t worry, don’t give up, just bring your attention back, over and over again. Arrange to track your attention with your attention itself — that is, yourself.

不需要試圖一直將注意力保持在中心而不休息。這個練習的意義和價值在於：你對發生的事情的反應能力。通常，任何事件，即使是最微不足道的，都會將你吸引到外部電影或你的內在關注中。無論情況如何，它都會讓你入睡。

There is no need to try and hold your attention at the centre all the time without taking a break. The meaning and value of this exercise lie in something else: your ability to respond to what is happening. Usually, any event, even the most inconsequential, draws you into the outer film or into your inner concerns. Whatever the situation, it lulls you into sleep.

現在你需要養成相反的習慣——不是入睡而是醒來。任何事件，即使是環境中的一絲氣息，都應該讓你提高警覺。將其視為喚醒的信號。同樣，任何你採取的行動都應該提醒你需要檢查你的注意力焦點。

Now you need to develop the reverse habit — not to fall asleep but to wake up. Any event, even the slightest whiff of your environment should put you on your guard. Take it as a signal to awaken. Likewise, any action you take should remind you that you need to check your focus of attention.

你有兩個觸發器。

You have two triggers for this.

外部——一旦有事情發生，你就醒來。

Outer — as soon as something happens, you wake up.

內部——在你做某事之前，你就醒來。

And inner — before you do something, you wake up.

外部觸發器的例子：你遇到某人，有人問你一些事情，某事在你附近發生，無論是什麼，一些聲音，任何形式的運動，任何以前吸引和吸引你的東西。一旦有事情發生，將注意力集中在上面，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 to you, it doesn’t matter what, some kind of sound, any kind of movement, anything that previously attracted and engaged you. As soon as something happens, focus your attention on it, but don’t lose control of your attention — keep it at the centre.

內部觸發器的例子：你準備去某個地方，做某事，與某人交談。在你採取任何行動之前，將注意力帶到中心。特別是在之前，因為之後就太晚了；你會發現自己入睡了，然後醒來記得自己在睡覺。

Examples of internal triggers: you’re getting ready to go somewhere, to do something, to talk to someone. Before you take any action at all, bring your attention to the centre. Specifically before, because afterwards it will be too late; you will simply discover that you fell asleep, then woke up to remember that you were sleeping.

所有這些只能通過頻繁的重複來學習，就像在武術中一樣。沒有其他方法。另一方面，當你學會控制注意力的焦點時，你將能夠控制你的微不足道的生活。然後，也許，你的生活將不再那麼微不足道。

All this can only be learned through frequent repetition like in the martial arts. There is no other way. On the other hand, when you learn to control the focus of your attention, you will be able to control your piffling life. And then, perhaps, your life will stop being so piffling.

現在，我給你一個警告。你在夢中醒來，獲得了力量和意識，而周圍的人仍在沉睡。不要以為這種優勢讓你優越。不要以傲慢或居高臨下的態度對待他人。這種特權僅屬於我，因為我是圖芙蒂，你們的女祭司，而你們是我的臣民，必須聽從我——並毫不吝惜地欣賞我。你們明白嗎？看看我！

For now, I give you a warning. You have woken up in a dream, acquired strength and awareness, while those around you continue to sleep. Do not think this advantage makes you superior. Don’t treat others with arrogance or condescension. This prerogative belongs solely to me because I am Tufti, your priestess, and you are my subjects who must listen to me — and admire me unstintingly. Do you? Look at me!