如果你发现觉知是件困难的事，那么请尝试记录全天里的每一个念头与感受，写下你内心的反应，例如羡慕、嫉妒、虚荣、色心，以及你每句话、每个措辞背后的用意，等等。
早餐前花点时间写下来，这可能需要每晚早点入睡，抛开一些社交。如果你能随时记录下来，晚上入睡前通览一下白天的全部记录，研究、审视，不评判，不谴责，你就能发现每一个念头、感受、欲望及言辞背后所潜藏的动因……
重要的是，用自由不羁的智慧，研究你的记录，在悉心研究中，你就会对自己的状态产生觉知。在自我觉知的火焰中，冲突的因缘将被照见，并燃烧光。你应持续记录自己的念头与感受、意图与反应，不是仅记一两天，而是坚持很多天，直到你能在念头与感受萌生的当下立即觉知……
冥想，不仅是持之以恒地觉知自我，而且还是持之以恒地舍弃小我。在正思维中，有冥想；在冥想中，智慧的宁静得以萌发；在宁静中，可觉悟究竟真谛。
记录你的所思与所感、欲望与反应，就可以带来内在的觉知，带来潜意识与意识的协同，反过来，这又为你带来内心的融合与领悟。
——克里希那穆提《生命书：365静心日课》（The Book of Life: Daily Meditations with Krishnamurti）
Igniting the Flame of Self-Awareness
If you find it difficult to be aware, then experiment with writing down every thought and feeling that arises throughout the day; write down your reactions of jealousy, envy, vanity, sensuality, the intentions behind your words, and so on.
Spend some time before breakfast in writing them down—which may necessitate going to bed earlier and putting aside some social affair. If you write these things down whenever you can, and in the evening before sleeping look over all that you have written during the day, study and examine it without judgment, without condemnation, you will begin to discover the hidden causes of your thoughts and feelings, desires and words….
Now, the important thing in this is to study with free intelligence what you have written down, and in studying it you will become aware of your own state. In the flame of self-awareness, of self-knowledge, the causes of conflict are discovered and consumed. You should continue to write down your thoughts and feelings, intentions and reactions, not once or twice, but for a considerable number of days until you are able to be aware of them instantly….
Meditation is not only constant self-awareness, but constant abandonment of the self. Out of right thinking there is meditation, from which there comes the tranquillity of wisdom; and in that serenity the highest is realized.
Writing down what one thinks and feels, one’s desires and reactions, brings about an inward awareness, the cooperation of the unconscious with the conscious, and this in turn leads to integration and understanding.
DECEMBER 25
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