培養心靈的自癒能力

培養心靈的自癒能力

楊惟婷整理

 

一、如何培養心靈的自癒能力?

想要培養心靈的自癒能力,是有方法的,從一開始了解生命本無常,平靜面對,到接受自己的感覺、進而正向肯定自己的努力,發現原來無常是上天送來的禮物。

 

1、了解生命本無常
美國亞利桑納整合醫學中心計畫負責人威爾醫師解釋說,生病時,平靜下來不掙扎,並不代表放棄找尋希望,而是為了超越疾病,接受生命中的一切狀況,包括無常。
婚姻與家族治療博士吳熙琄,在美國唸愛荷華大學時,經歷911攻擊事件,有人在生命最後一刻,被埋在雙子星大廈時,打電話留言給妻子,「我非常愛妳,我要妳幸福,祝福你和孩子好好過日子,」並不像其他人留下恐懼或憤怒留言。吳熙琄說,「我們要培養一種生命的視野,瞭解生命本無常,才能體會生命的珍貴。」

 

2、感受自己的感覺
當面臨重大疾病,首先要處理的是情緒,學會把情緒表達出來,無論是恐懼、悲傷、憤怒。清楚地描述自己的感受,可以幫助你和自己在一起。

「去感受自己的感覺,害怕就害怕,累就是累,不去壓制它,」吳熙琄說。
史丹佛大學精神醫學專家斯匹格(Spiegel)將乳癌轉移的病人分成兩組,一組只接受標準的乳癌治療,另一組還加入每週一次的支持團體。
「我想知道,我是否能活著看我兒子高中畢業,或看到我女兒結婚,」一位乳癌病人在團體裡抒發自己的恐懼。研究進行後發現,主動分享感受的團體成員比對照組多活了一倍的時間。
3、肯定自己的努力

「在苦難中,看到自己不容易的地方,稱讚自己,」吳熙說,不要送出「我沒用」、「我很失敗」的訊息,看到自己在苦難中的努力與堅強,感受到自己的寶貴。
《健康,這樣想就對了》書裡提到一個案例,強烈下背痛患者羅莉每天早上都站在鏡子面前稱 讚自己的身體,而不是挑毛病,「我想要愛身體所能給我的,而不是將精力放在疼痛或我不喜歡的地方」羅莉說。雖然痛還在,但她比較能與痛共存活下去。
4、將疾病視為一個禮物
每一個重大的手術或疾病都有心靈轉變的時刻,危機會製造脆弱與敏感的窗口,質疑我們已經成就的一切。但也可能成為一個機會,使我們得到啟發。「要自我覺察疾病背後的意義,」自然醫學博士王佑驊說。

 

威爾醫師在《自癒力》裡講到他的日本朋友寺山信一郎的故事,他性靈覺醒,帶病修行,展現更高的力量。

寺山是一位細胞學家也是管理顧問,他睡得很少,每天喝10∼12杯咖啡,縱情於牛排與甜食,但所有的醫學檢驗都是正常。直到他疲勞到無法工作的地步時,進一步檢查發現右腎已經擴大,X光檢驗是腫瘤。

按照日本慣例,並不讓病人得知真正的病情,醫院瞞著他進行激烈的化學治療,這些注射讓他嘔吐、鬍子變白、頭髮掉落。後來又進行放射線治療,使他很疲勞,也失去胃口。夜裡,他夢到自己的葬禮。

他想呼吸新鮮空氣,便爬到醫院屋頂,卻造成騷動,醫院以為他要自殺,要他守規矩或離開。寺山迅速簽了出院文件回家,有人向他介紹長壽飲食療法,要吃糙米,愛好美食的寺山想都不想。

隔天,寺山醒來,感受到一股很想看到日出的慾望,他爬到公寓頂樓,感覺一道光線射入他胸膛,能量擴散到全身,接著他哭了起來,「我很高興我還活著」。

然後他開始吃糙米,每天期盼到屋頂看太陽的儀式,也到一家僻靜中心靜養,還每天都到森林裡散步,並開始練大提琴,他已經很多年沒練了。

「我開始感受到體內與周遭自然的痊癒力量,我開始明白我創造了自己的癌症,我也因此明白,我必須愛我的癌症,它是我的一部份,我必須愛整個我。」

「苦、大病、大挫折都是生命的禮物,傷口下才看到真正的力量,」心靈療癒工作者賴佩霞說。

 

二、平日滋養性靈

即使在平日,沒有病痛時,依舊可以透過靈性的修持,讓自己心理更健康。

科學家早就證實,壓力、焦慮、憂鬱有害健康,減少壓力荷爾蒙可體松,可以提升免疫球蛋白,活化免疫系統。快 樂可以延長心臟病人的壽命,減少中風的機率,緩和過敏反應,增強感冒的抵抗力。

 

「不在有陽光的日子哭泣,」 張明志醫師說,提升心靈的健康,就彷彿拿到了去迪士尼樂園的地圖。

 

愈來愈多人分享滋養性靈的方法,從眾所皆知的打坐冥想,到神經學家親身經歷驗證的「等待90秒不生氣」。

 

1、兩分鐘冥想就有效
如果有一種藥,每天只要一顆就可以減輕焦慮,對生活更滿意,這種藥是純天然、而且免費,你吃不吃?

世上真有這種藥丸,就是冥想。

許多宗教都瞭解冥想的力量,每種宗教有不同的方式,但共通點都是:有意識地將腦袋放空,專注凝神。

 

冥想已從放鬆壓力,轉為預防、延緩心臟病、高血壓、偏頭痛、甚至癌症。哈佛醫學院心臟學家班森訓練病人每天冥想20分鐘,病人血壓降低、心跳次數減少、氧氣消耗量是平常17%。

只需要一張椅子,靜靜坐著,聽起來很簡單,只要試過的人都知道困難,一開始會因 為無法改變任心意遊蕩的習慣,不斷失敗。

 

印度瑞虛凱詩拉瑪靜修中心主席韋達帕芳堤(Veda Bharati)提出兩分鐘禪修法。在等公車、用餐前、開會前,站著、坐著都行,背頸頭打直,用橫隔膜呼吸,氣息從鼻孔進出,只要把散逸的心收回,把一切放下。

 

2、覺知負面情緒,90秒不生 氣

「憤怒和別人無關,是因為自己內在有一個按鈕,是怎樣就怎樣,」賴佩霞說。

 

左腦中風的神經解剖學家吉兒•泰勒(Jill Bolte Taylor)復原後,花了很大的努力,有意識地選擇不要讓某些舊迴路死灰復燃,以便馬上回到平靜的右腦。

由於對腦神經的瞭解,她知道憤怒情緒只要一觸動,腦中釋放的化學物質就會洶湧通過全身,但化學成分只要90秒就會從血液中消失,所以要是90秒後,她還在生氣,表示她選擇讓迴路繼續運轉,如果不,她就讓這個反應通過,回到當下。

她把負面情緒視為打噴嚏一樣,覺知地面對自己內在火焰,慈悲地對待自己。

 

3、釋放五感,重建「健康感」

視覺、聽覺、嗅覺、觸覺、味覺五感是人類生存重要的裝置,遠古時候,人類用敵人的氣息來察覺危險。但現在科技與時間的 壓力,使人類做什麼都很快,匆促地囫圇地讓五感官浮光掠影。

 

神經解剖學家吉兒在左腦中風後,發現逗留在感官迴路的基礎生理反應中很有用,例如品嚐美 食,吃、喝、感覺愉悅都是發生在當下,她用心記住五感,以及內心深處的感受,幫自己找到途徑回到右腦。相信我們的大腦可以 取代不要的思考模式,幫助我們當下經歷內在的平靜。

 

其實我們平日就有經驗,當身體疲累時,身體會發出求救的聲音,當內心生病時,腦子的某個部位也會有感覺,相信五感,傾聽發自身體的聲音,就會發現自己具備「健康感」,這是身心靈自癒能力的基礎。

經歷疾病的痛苦或許不是我們能選擇的,但「不被生命的苦難綁架,溫柔地和自己在一起,卻是我們能做的,」吳熙琄說。

 

三、正向情緒提高生產力

 

現在心理學上已知:冷漠負面的情緒會激發出戰鬥的思考方式。這個戰鬥的思考方式會使人只看到缺點,看不見優點,就像當人們不喜歡一個人時,就會集中注意力去挑他的毛病,而這個毛病會在腦海中放大,最後變成十惡不赦。

相反的,愉悅的心情會使人不計較小事,心胸變大,比較有創造力,更奇怪的是,記憶力會變好。

 

有研究發現,快樂會提升生產力,心情好的時候在解字謎、問題解決的實驗表現都比較好,解不出來時也比較有耐心,可以堅持下去。也就是說,中國人常說的「人逢喜事精神爽」是有道理的。

 

所以正向情緒在演化上是有其目的,它擴展人們的視野(心情不好時,找東西常視而不見);提升人們的智慧;增加人脈(所有人都喜歡跟心情好的人說話,沒有人喜歡聽別人訴苦),使別人喜歡我們,在危難時願意伸出援手;最重要的是它增加人們的容忍度(心情好時比較能接受新的想法和新的經驗),容忍度是領袖魅力的基本條件,它使人在事業上成功。

 

最近有研究報告發現,先給272名職員正向情緒的測驗,然後追蹤他們18個月的工作表現。結果正向情緒分數高的人,老闆對他的滿意度較高,薪水也拿得多。

 

澳洲的一個研究發現,快樂的人比較容易找到工作,薪水也高,表現也好。所以,營造一個快樂和諧的工作 環境非常的重要,公司追求的不外生產力和創造力,既然心情愉快的人生產力和創造力都比較好,老闆怎可因小失大,不去改善辦 公的環境?

 

其實,改善不一定要很多錢,只要肯花心思就可以了。
歐洲許多國家窗戶外面都有花台,種有非 洲櫻或秋海棠,這些是很便宜,很容易長的植物,花季很長,當一排排開在窗台上時,萬紫千紅非常的美觀、有生氣,給遊客一個 安和樂利的感覺。相信很多人都認為瑞士是個世外桃源,很喜歡去那裡度假。

我們一生有三分之一的時間花在工作上,應該花點精神去創造一個愉悅的工作環境,這個投資對 自己的健康,對老闆的生產力都是絕對值得的。

 

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