This recently happened to me.

我最近就遇到了這種情況。

Someone was teasing a friend of mine in front of a bunch of people, and we called them out on it, and they stopped and apologized, and I wanted to forgive them, but I found it hard.

有人當著一群人的面嘲笑我的一個朋友，我們把他們罵了一頓，他們停了下來，道了歉，我想原諒他們，但我覺得很難。

And the more I thought about it, the worse I felt.

我越想越難受。

So, I decided to find a way to help myself let this go, and I found this thing called meta-meditation, or loving-kindness meditation.

於是，我決定找到一種方法來幫助自己釋懷，我發現了一種叫做 "元冥想 "或 "慈愛冥想 "的東西。

I want to share it with you, because it's great.

我想與你們分享，因為它很棒。

It made me feel so strong, because I realized I have the power to forgive.

這讓我感到非常強大，因為我意識到我有能力去原諒。

Okay, so this is how you do it.

好吧，就這麼辦。

You start off sitting somewhere quiet and comfortable, and you breathe in, and you breathe out.

一開始，你坐在一個安靜舒適的地方，吸氣，呼氣。

Imagine your heart filling with love, and then you say, may I be happy.

想象你的內心充滿了愛，然後你說，願我幸福。

And this is really important, because you, of course, deserve it.

這一點非常重要，因為這當然是你應得的。

And to fill your heart with love, well, that's like giving yourself a superpower.

而讓你的內心充滿愛，就像是給了自己一種超能力。

Next, visualize a friend, a family member, someone who's helped you, and send that love to them.

接下來，想象一位朋友、一位家人、一位曾經幫助過你的人，把愛傳遞給他們。

Say silently to yourself, may you be happy as you visualize them.

默默地對自己說，願你在想象他們的時候感到快樂。

Next, you think of someone that you like, but you don't know that well, maybe not a close friend, and you picture them, and you send that love to them, saying silently, may you be happy.

接下來，你會想到一個你喜歡的人，但你並不是那麼瞭解他，也許不是一個親密的朋友，你會想象他的樣子，然後把這種愛傳遞給他，默默地說，願你幸福。

And here's the hard one.

最難的是

Imagine someone you're angry with, visualize them, and send the love to them.

想象一個你生氣的人，想象他的樣子，把愛傳遞給他。

Silently say, may you be happy.

默默地說，願你幸福。

Finally, imagine the world, and send your loving kindness out.

最後，想象一下這個世界，把你的愛心傳遞出去。

May every living being be happy.

願每個生命都能幸福。

You may think I am totally hokey right now, but it really works.

你可能覺得我現在完全是在胡扯，但它真的很有效。

It is so empowering.

它是如此有力量。

I'm not saying we can't ever be angry, or that we shouldn't stand up for ourselves.

我並不是說我們永遠都不能憤怒，也不是說我們不應該為自己挺身而出。

We should.

我們應該

I'm just saying that anger can really tie us up in knots, and forgiving people gives us the power to see above it, and perhaps help us make the situation better.

我只是想說，憤怒真的會讓我們陷入困境，而原諒別人則能讓我們看清這一切，或許還能幫助我們改善情況。

I'm still figuring it out, but may you be happy.

我還在摸索中，但願你們幸福。

May you be peaceful, and may you be strong.

願你安寧，願你堅強。

P.A.C.E.

P.A.C.E.

Hi.

你好。

Thanks so much for watching.

感謝您的收看。

Check out what I made.

看看我做了什麼。

We have had so much fun on this vlog.

我們在這個視頻博客中玩得很開心。

I'm so grateful for each of you, and I can't wait to show you everything we have in store.

我非常感謝你們每一個人，我迫不及待地想向你們展示我們的一切。

That's what the blank space is for.

這就是空白處的作用。

Bye.

再見。