在纷繁复杂的世界中，我们渴望找到内心的宁静与和谐。本书将带领您踏上“实现身心和悦的终极修炼”之旅，探索低欲望、健康与情绪稳定之道。

In this complex and chaotic world, we yearn for inner peace and harmony. This book will guide you on a journey to "the ultimate cultivation of harmony between body and mind," exploring the paths of low desire, health, and emotional stability.

1. 也许你对自己的现状不满意，但是，可以通过不断提升和修行自己，让自己变得越来越优秀和完美，从而达到一种生命的圆满境界。

1. Perhaps you are not satisfied with your current situation, but you can constantly improve and cultivate yourself, becoming increasingly excellent and perfect, thus reaching a state of life's perfection.

2. 一个人最圆满的修行就是，低欲，健康，情绪稳定。

2. The most perfect practice for a person is to have low desires, good health, and stable emotions.

3. 全世界最通透的一段话:

3. The most transparent sentence in the world:

4. 我们烧香拜佛，表达各种各样的诉求，其实都是渴望借助冥冥之中的力量，满足自己的欲望。我们在人际关系之中，谨小慎微，求人办事，低眉顺眼，本质上也是想保存和发展自己的利益。

4. We burn incense and worship the Buddha, expressing a variety of requests, which are actually a desire to rely on the mysterious power to satisfy our own desires. In human relationships, we are cautious and respectful, seeking others' help, bowing our heads and eyes in submission, which is essentially a desire to preserve and develop our own interests.

5. 或者可以说，人生一切痛苦的根源都是因为欲望。想拥有更多的权势，占有更多的金钱，享受人上人的生活。为此，我们勾心斗角，尔虞我诈，处心积虑，焦头烂额，风光时处处暗藏风险，失败时遭遇世态炎凉。

5. Or, it can be said that the root of all the pain in life is due to desire. The desire for more power, more wealth, and to enjoy a life of luxury above others. For this reason, we engage in cunning schemes, deceit, and meticulous planning, burning both ends of the candle, hiding risks in our glory days, and encountering the coldness of the world in times of failure.

6. 清心寡欲，不攀不比，知足常乐的活着，生命才可能从容自在。

6. Live with a tranquil mind, with few desires, not aspiring or comparing, and being content with what one has; only then can life be lived with ease and freedom.

7. 李开复说：“为什么小时候我们很穷，却很开心？为什么现在我们不穷了，却连笑都不会笑了？”

7. Li Kaifu said, "Why were we so poor when we were little, yet so happy? Why do we not have poverty now, but can't even laugh anymore?"

8. “其实，小时候穷开心无非是我们想得少、睡得多，知足常乐。现在想一想，其实无灾无病就是最大的幸福。”

8. "Actually, when we were young and poor, we were happy because we thought less and slept more, and were content with what we had. When I think about it now, it's actually the absence of misfortunes and diseases that is the greatest happiness."

9. 人生最顶级的财富是健康，最顶级的成就是快乐。生命只是一场体验，来时一丝不挂，去时两手空空，所有的一切都会随着生命的消逝而一笔勾销。

9. The ultimate wealth in life is health, and the ultimate achievement is happiness. Life is just an experience, coming with nothing and leaving with nothing, and everything will be erased as life fades away.

10. 健康就可以快乐，因为一个身体健康和心灵健康的人，会不断调试自己，捕捉生活中的各种乐趣。快乐也可以让人健康，因为人在快乐的时候，心脏会分泌一种叫做肽液的物质，可以杀死一切癌细胞。

10. Health brings happiness, because a person with both physical and mental health constantly adjusts themselves to catch all sorts of joys in life. Happiness can also lead to health, because when a person is happy, their heart secretes a substance called peptide fluid, which can kill all cancer cells.

11. 把健康放在第一位，优化生活方式，坚持锻炼身体。

11. Prioritize health, optimize lifestyle, and consistently exercise.

12. 心理学上有一个著名的“费斯汀格法则”：

12. In psychology, there is a famous "Festinger Law":

13. “生活中的10％是由发生在你身上的事情组成，而另外的90％则是由你对所发生的事情如何反应所决定。”

13. "10% of life is made up of what happens to you, and the other 90% is determined by how you react to what happens."

14. 也就是说，10%的事情是我们无法掌控的，和自己的内心无关，而90%的事情则完全是可以通过调整心态来解决的。

14. That is to say, 10% of things are beyond our control and unrelated to our inner selves, while 90% of things can be entirely resolved by adjusting our mindset.

15. 我们一定要修炼一个稳定的情绪，不管遇到什么人，什么事，什么处境，总能够把控住自己，永远从容不迫，处变不惊，临危不乱，镇定自若。我们或许无法支配事情本身，但是可以支配对待事情的态度，心平气和的面对生命中发生的一切。

15. We must cultivate a stable emotional state. No matter who we meet, what happens, or what situation we find ourselves in, we should always be able to maintain control over ourselves, always composed, unflustered, calm in the face of change, and composed under pressure. While we may not be able to control the events themselves, we can control our attitude towards them, facing everything that happens in life with a peaceful and calm heart.

16. 不是用理性摁住情绪的发生，而是通过修行，让自己没有情绪。别人骂你，你不会怒，事情烦你，你不会躁，环境很窘迫，你不会悲伤抱怨。

16. Not by repressing emotions with reason, but by cultivating practice, to the point where one has no emotions. When others insult you, you won't be angry; when things trouble you, you won't be restless; when the environment is cramped, you won't feel sorrow and complain.

17. 你的内心足够强大，足够正能量，足够乐观豁达，你就可以稳如泰山，游刃有余。

17. With a strong inner self, a surplus of positive energy, and an optimistic and open-minded attitude, you can remain as steady as Mount Tai and navigate through life with ease.

18. 我们要在价值观，身体和心灵方面全方位修炼自己，不管遭遇多么大的风雨，都有让自己快乐起来的能力。

18. We need to cultivate ourselves in all aspects of values, body, and soul, so that regardless of the great storms we may encounter, we have the ability to find joy.

19. 没有意外的人生是不正常的，只有不断的意外，我们的人生才充满了活力和动荡。

19. A life without any unexpected events is abnormal; only with continuous surprises does our life become filled with vitality and upheaval.

20. 人们随时需要对发生在自己身上的事做出决定。

20. People need to make decisions about what happens to them at all times.

21. 小到早上吃什么饭，是喝永和豆浆还是啃麦当劳汉堡？大到生涯发展，是跳槽转行还是出国深造？迟缓的比如买房，何时何处何价何户型？紧急的比如有人落水被淹，要不要挺身而出冒生命危险？长久的需考虑找一个怎样的伴侣共度一生？短暂的要选择买一件什么颜色的衣服追上今夏的流行？轻松的好比星期天是旅游还是读书？严酷的例如发现癌症，是手术还是吃中药保守治疗……

21. From the small matter of what to eat for breakfast, whether to drink Yonghe soy milk or bite into a McDonald's hamburger, to the bigger issues of career development, whether to switch jobs and change professions or go abroad for further study? There are the slow processes like buying a house, when, where, at what price, and what type of apartment? There are the urgent situations, such as someone drowning, whether to step forward and risk one's life? There are the long-term considerations, like finding a partner to spend a lifetime with? There are the fleeting decisions, such as choosing what color of clothing to buy to catch up with this summer's trends? There are the relaxed choices, such as on Sundays, whether to travel or read? And there are the severe issues, such as being diagnosed with cancer, whether to undergo surgery or opt for conservative Chinese medicine treatment...

22. 多种可能性逼迫我们在众多的选择中做出决定，这几乎成了现代人永恒的困境。有自由才有选择，这是社会的一种进步，但当选择真的来临时，我们常常做出错误的决定，走出“昏招”。今天的生活是由你几年前的一个选择决定的，你今天的选择将决定你几年后的生活。比尔盖茨若不是中途果断退学，贻误了发展时机，他就成不了世界首富。

22. Various possibilities force us to make decisions among numerous choices, which has almost become an eternal dilemma for modern people. Freedom brings choices, which is a kind of progress in society. However, when the choice actually arrives, we often make wrong decisions and take "stupid moves." Today's life is determined by a choice you made a few years ago, and the choices you make today will determine your life in a few years. If Bill Gates had not decided to drop out of college halfway through and missed the development opportunity, he would not have become the world's richest person.

23. 一个选择，决定一条道路。一条道路，到达一方土地。一方土地，开始一种生活。一种生活，形成一个命运。

23. A choice determines a path. A path leads to a land. A land begins a way of life. A way of life forms a destiny.

24. 决策失误是最大的失误。每个人都希望尽量少走弯路。将决定做得完美一些，少一些遗憾，是所有人的期望。

24. Mistakes in decision-making are the biggest mistakes. Everyone hopes to take as few detours as possible. Making decisions more perfectly and having fewer regrets is the expectation of everyone.

25. 某大公司的总裁面试求职者时，他所问的第一个问题，就是“你想得到什么？”让他大吃一惊的是，有70%的求职者根本回答不上来。

25. During a job interview, the president of a large company asked the first question, "What do you want?" To his surprise, 70% of the job seekers couldn't answer this question at all.

26. 听起来不可思议的事，其实每天都在上演。现在，很多人为了得到一份工作，精心设计自传，用精美的纸张印刷，请教公关专家，训练自己的表达能力。有些想走捷径的女孩，不惜皮肉受苦，花巨资整容，甚至还附上自己的泳照。面试当天，很多人穿上名牌西服，为了系一条什么样的领带踌躇再三，对着镜子反复练习自己的举止……花费了巨大的精力和时间之后，却在这个基本问题前瞠目结舌，败下阵来。因为，他们想得到什么，自己并不知道。

26. What seems unimaginable is actually happening every day. Now, many people meticulously design their resumes, print them on exquisite paper, consult with public relations experts, and train their ability to express themselves. Some girls who want to take shortcuts are willing to suffer physically, spending a lot of money on plastic surgery, even attaching their swim photos. On the day of the interview, many people dress in brand-name suits, hesitating repeatedly over what kind of tie to wear, practicing their demeanor in front of the mirror... After spending a huge amount of energy and time, they are left dumbfounded and defeated in front of this basic question because they themselves do not know what they want to achieve.

27. 事实上，很多人走完了他们的人生道路，也从未问过自己希望得到的东西究竟是什么。在少数问过自己这个问题的人当中，许多人也没有得出一个明确清晰的答案。在得到答案的少数人当中，更是只有极少数人能明确地用语言把它描述出来。

27. In fact, many people have walked the path of their lives without ever asking themselves what they truly hope to attain. Among those who have asked themselves this question, many have not arrived at a clear and definite answer. Among those who have found an answer, it is only a very few who can clearly describe it in words.

28. 如果你不能确定你往哪里走，那么此处就是你的葬身之地。

28. If you are not sure where you are going, this is where you will meet your end.

29. 为了避免这种处境，我们做的第一个游戏，就瞄准这个问题。你知道了你到底要什么，你就能做出决定。

29. To avoid this situation, the first game we played aimed at this issue. Once you know what you truly want, you can make a decision.

30. 每年二月底就会有人来约，说：请您和我们单位的女士们一道过三八节吧。邀请多了，分身无术，我开始按照“先来后到”的顺序，谁最先打来电话，就答应谁，后面联系的，我说，对不起，XX单位比你们早。结果当年的难题解决了，第二年，上次没约到的人就更早地打来电话，春节就开始不安宁了。我于是改变战术，对所有的邀请都先给一个活话儿，说，我要斟酌一下，再做决定。

30. Every February at the end of the month, people would come to invite me, saying: "Please join the women of our unit for Women's Day." With so many invitations, I couldn't be in two places at once, so I started to follow the order of "first come, first served," promising to those who called first, and telling those who called later, "Sorry, Unit XX was invited before you." As a result, the problem was solved that year. The following year, those who hadn't been invited the previous year called even earlier, and the Spring Festival was not peaceful. So I changed my tactics and replied to all invitations with a conditional statement, saying, "I need to consider it and will make a decision later."

31. 那年，清华大学早早来联系，希望我能在三八那天到校和同学们共度节日。面对女大学生的邀请，我心中充满清凉的感动。我喜欢和她们在一起，感受那种青春的活力和富有挑战的激情。事情基本上定下来的时候，我突然接到了一个电话，女子监狱邀请我和三百名女犯一道过节。

31. That year, Tsinghua University contacted me early on, hoping that I could come to the school on Women's Day to spend the holiday with the students. Faced with the invitation from the female university students, my heart was filled with a refreshing sense of touch. I enjoy being with them, feeling that youthful vitality and the challenging passion. Just as the matter was basically settled, I suddenly received a phone call inviting me to celebrate the holiday with three hundred female prisoners at the women's prison.

32. 我愣了，下意识地说，我从来没有面对三百个坏女人讲话的经验。

32. I was stunned and said instinctively, "I have never had any experience of speaking to three hundred bad women."

33. 对方轻轻地反驳说，毕老师，她们不是坏女人，只是正在服刑的女犯。

33. The other person gently contradicted, saying, Teacher Bi, they are not bad women, but merely female prisoners serving their sentences.

34. 我知道自己犯了错误，居然说出这种非常幼稚的话。人是不可以简单地分成好和坏的阵营。我赶紧说，请原谅我。不过，我也没有面对犯人讲话的经验啊。对方温和地笑了，说，就像您在别的地方说话一样，谈谈人生和理想什么的就行了。

34. I know that I made a mistake, and it's actually quite childish to say something like that. People cannot be simply divided into good and bad camps. I quickly said, "Please forgive me." However, I don't have much experience speaking to criminals either. The other person gently smiled and said, "Just like you would talk about life and ideals elsewhere, that's all."

35. 我放下电话，陷入两难。一方是朝气蓬勃如花似玉的女大学生，一方是大墙之内铁窗之下的女囚犯。和前者在一起，轻松快乐，活泼有趣；和后者在一起，沉重惊异，紧张拘束……如果单单从个人感受出发，当然是选和女大学生在一起了。但我想到自己的责任（我曾经是医生，把责任感看得很重），面对这份诚挚的邀请，我不能拒绝。我决定到女牢去。

35. I hung up the phone and found myself in a dilemma. On one side was a vibrant, flower-like university student, and on the other was a female prisoner behind bars within the high walls. Being with the former was carefree and joyful, lively and amusing; while with the latter, it was heavy and astonishing, tense and constrained... If only from a personal perspective, of course, I would choose to be with the university student. But thinking of my own responsibilities (I had once been a doctor and held a deep sense of responsibility), in the face of this sincere invitation, I could not refuse. I decided to go to the women's prison.

36. 决定之后，我不是轻松，反倒更紧张了。我想不出跟她们说什么。所有该讲的，都有人跟她们讲过了；所有该想的，她们也许都在漫长的时间里想过了。别的姑且不论，单是讲演开头如何称呼她们，就让我犯难。惯常的称呼——“同志们”，当然不行。尊称她们为“女士们”，牢狱之中，也不相宜。通常女人们欢庆节日时，会亲昵地说“姐妹们”，但我张不了这个口，我不愿和囚犯称姐道妹。至于人们常说的“朋友们”，我也不能接受，她们不是我的朋友。苦思冥想两天，总算找到了一个称呼，叫她们——“女同胞们”。我想这个称谓基本上算是无懈可击，即使她们犯了重罪，也还是女性，也还是中国人。她们是接受中国法律制裁的我的同性同胞。

36. After the decision, I was not at ease, but rather more tense. I couldn't think of what to say to them. Everything that needed to be said has been said by others; everything that needed to be thought about, they may have thought about over the long years. To take just one example, how to address them at the beginning of the speech was a difficulty for me. The usual term of address, "Comrades," certainly wouldn't do. To address them as "Ladies" was also inappropriate in the confines of prison. Usually, women would affectionately call each other "sisters" when celebrating festivals, but I couldn't bring myself to do so, as I didn't want to be on familiar terms with prisoners. As for the commonly used term "friends," I couldn't accept that either, as they were not my friends. After two days of intense thought, I finally came up with a term to address them — "sisters." I believe that this title is basically unassailable, even if they have committed serious crimes; they are still women, and they are still Chinese. They are my fellow citizens of the same gender who are subject to the punishment of Chinese law.

37. 称呼确定之后，紧接着就是讲什么。思来想去，我决定在监狱之中让犯人们玩个游戏。这是一个冒险的决定，我无法设想会出现怎样的情形。我从没去过监狱，不知道那里的规矩。

37. After the name was determined, the next question was what to talk about. After much thought, I decided to let the prisoners in the prison play a game. It was a daring decision, and I couldn't imagine what kinds of situations might arise. I had never been to a prison before and didn't know the rules there.

38. 那天早晨下雪了。在去往监狱的途中，望着纷飞的白絮，我想，今天这个游戏若是玩不成，我得准备一份备用的讲演稿。可脑瓜变成了南瓜，除了这个游戏，什么也想不出来。

38. That morning it snowed. On the way to the prison, looking at the fluttering white flurries, I thought to myself, if this game doesn't go ahead today, I'll have to prepare a backup speech. But my brain has turned into a pumpkin; besides this game, I can't think of anything else.

39. 到了监狱，很大的场所，女犯们穿着灰色的囚服，坐在小板凳上，排成整齐的队列。从高处远远看去，像一块块灰暗的方手绢，四周缀着藏蓝色的宽边——身着藏蓝制服的管理人员，把每个方阵团团围住。

39. Upon arrival at the prison, a large space, female prisoners dressed in gray prison clothes, sit on small stools in neat rows. From a distance, looking from above, they resemble dark grey square handkerchiefs, surrounded by wide edges in藏蓝 color - prison guards in藏蓝 uniforms encircle each square formation.

40. 我悄声问身旁坐着的劳改系统领导，为什么主席台离下面的人这么远？

40. I whispered to the leader of the reeducation-through-labor system sitting next to me, why is the rostrum so far away from the people below?

41. 领导回答，你忘了这是什么地方？不是普通学校的大礼堂，是监狱！要是你讲话的时候，有个犯人猛扑上来，掐住你的脖子，把你当人质，你说我怎么办？距离远，我们就有相机处理的时间。

41. The leader replied, "You've forgotten where this is, haven't you? It's not just a regular school's auditorium; it's a prison! What would you do if, while you're speaking, a prisoner suddenly attacks you, grabs your neck, and takes you as a hostage? If there's a distance, we have time to deal with it with cameras."

42. 一层鸡皮疙瘩滚过，我这才深刻地意识到，这不是大学的女生节。我又问，为什么狱警要围坐四周？领导很干脆地回答，防暴狱。我吓了一跳，第一次听到“暴狱”这个词。我失声道，怎么会？！要知道她们是女人啊！

42. A shiver ran down my spine, and only then did I deeply realize that this was not a women's day celebration at the university. I asked again, "Why do the prison guards sit around in a circle?" The leader replied firmly, "A riot-proof prison." I was startled, the first time I had heard the term "riot-proof prison." I exclaimed in disbelief, "How could that be?! They are women, after all!"

43. 领导说，女人怎么啦？你面对的这三百个女人当中，强盗小偷、倒卖人口，制毒贩毒、杀人纵火……一应俱全。我们从没有把三百名女犯聚集在一起开过会，这一次为了听讲演，开了先例。必须严加防范，确保安全。

43. The leader said, "What's wrong with women? Among the three hundred women you are facing, there are robbers, thieves, traffickers, drug manufacturers and dealers, murderers, and arsonists...you name it. We have never gathered three hundred female prisoners together for a meeting before. This time, we are making an exception to listen to a speech. Strict precautions must be taken to ensure safety. "

44. 我说，这个游戏不是丢手绢，可以不离开原地。领导充满狐疑地看着我，说，那也不能让她们站起来。我回答，可以不站起来。但是，有纸笔吗？

44. I said, "This game isn't about throwing a handkerchief, so we don't have to leave our places." The leader looked at me with suspicion and said, "But we also can't let them stand up." I replied, "They don't have to stand up." However, do we have any paper and pens?

45. 当我最终走向讲台的时候，我说，女同胞们，先向你们道一声过节好！今天窗外漫天大雪，雪可以覆盖很多东西，但雪下面掩盖着真实。让我们来做一个游戏，看看我们的内心，究竟隐藏着一些怎样的东西……因为我们没有纸和笔，所以就请各位闭上眼睛，想像出一张洁白无瑕的纸，或者，你们就把铺满雪花的大地，当成一张纸吧……

45. As I finally approached the podium, I said, "Ladies, first let me wish you a happy holiday! Today, outside, there is a heavy snowfall covering everything, but beneath the snow lies the truth. Let's play a game to uncover what is hidden in our hearts... Since we don't have paper and pens, please close your eyes and imagine a spotless white sheet of paper, or, you may consider the snow-covered earth as a sheet of paper..."

46. 那一天，当我宣布游戏结束的时候，整个监狱大厅中，久久寂静。我说，这个游戏的结果，你们可以不跟任何人说，也可以跟任何人说。说与不说，是你们的自由。我期待的是，你能记住这个游戏的结果，或许它对你以后的人生会有帮助。

46. On that day, when I announced the end of the game, the entire prison hall fell into a long silence. I said, you can choose not to tell anyone about the outcome of this game or to tell anyone. Whether to speak or not is your freedom. What I expect is that you will remember the result of this game, and perhaps it will be helpful to you in your future life.

47. 台下依然是死一般的寂静，静得能听到窗外雪花降落在树枝和草地上不同的声音。

47. Below the stage, it was still a deathly silence, so quiet that one could hear the different sounds of the snowflakes falling on the branches and the grass outside.

48. 关于这次经历的结尾，容我后面再叙。我还在不同的场合做过这个游戏，面对形形色色的人。他们的答案各不相同，但基本上都说有所收获。一家著名企业的总裁做完之后，前来同我交流看法。他说，很感谢你。这个游戏也许会改变我的后半生。

48. Regarding the conclusion of this experience, I will narrate it later. I have also played this game in different settings, facing a variety of people. Their answers were all different, but they basically said that they gained something from it. After completing the game, the president of a well-known company came to me to exchange views. He said, "I am very grateful. This game might change the latter half of my life."

49. 我说，真有这么神奇吗？我不敢奢求，只希望它能给大家一点小小的帮助。

49. I said, "Is it really that amazing? I dare not ask for too much, I just hope it can provide a little help to everyone."

50. 他说着，把那张写有他的游戏答案的A4纸，细细地对折起来，然后撕开，又对折，再撕开。在我的注视下，他把那张纸反复撕开，直到碎成一堆泰国香米般大小的纸屑堆。之后，他用另一张完整的A4纸把碎屑包起来，放进公文包。

50. As he spoke, he carefully folded the A4 sheet with his answers to the game in half, then tore it apart, folded it again, and tore it apart once more. Under my gaze, he repeatedly tore the paper until it was reduced to a pile of pieces no larger than the grains of Thai fragrant rice. After that, he wrapped the fragments with another whole A4 sheet and put them into his briefcase.

51. 他笑笑说，不是。我要找一个下水池，将它们彻底冲走。

51. He smiled and said, "No. I need to find a drainage pool to wash them away thoroughly."

52. 他说，对你和别人不保密，但要对我的太太保密。

52. He said that he is not secretive to you or others, but he must keep my wife's secret.

53. 好了，我讲了半天有关这个游戏的小故事，有的人可能急了，说你这个游戏究竟是怎样的，请赶快告诉我们。

53. Alright, I've been talking about this game's little story for a while now. Some people might be getting impatient, saying, "What exactly is this game like? Please tell us quickly."

54. 依上面所讲，好像这个游戏在哪种场合都可以做，但为了效果更好，更准确一些，我建议还是在夜深人静或是黎明醒来时分，你独自一人面对书桌时最好。

54. According to what has been discussed above, it seems that this game can be done in any occasion, but for better effect and accuracy, I suggest it is best to do it alone in front of a desk at a time when it's late at night and quiet, or when you wake up at dawn.

55. 希望你不要喝酒，也不要在喧哗的应酬之后做，你可以喝茶或咖啡，但不要太浓。最好避开所有亲近的人，孤独地面对内心。这不是不信任他们，而是人间有些事情只能特立独行。

55. I hope you won't drink alcohol, nor do so after a noisy social gathering. You can have tea or coffee, but not too strong. It's best to avoid all your close ones and face your inner self alone. This is not a lack of trust in them, but there are some things in life that one must do independently.

56. 先拿出一张白纸，洁白无瑕，没有格子，没有折痕，没有因上页纸用笔过力而留下的任何印迹，平展得好似撒哈拉沙漠。再准备一枝黑色的签字笔，实在找不到黑色的，蓝色也行。注意啊，不要用红色的，太鲜艳的颜色，容易触目惊心。

56. First take out a sheet of white paper, spotless and flawless, without any grid, creases, or any marks left by the pen on the previous page. It should be as smooth as the Sahara Desert. Then prepare a black ballpoint pen; if you can't find a black one, blue is also acceptable. Be careful, though; don't use red, as it's too bright and eye-catching.

57. 做游戏的时候，放松最好。放松使人的心理能量平缓下来，使身心从外在的世界抽离，用思维的板擦把大脑刷洗成虚位以待的空白，等待着深层信念的浮起。

57. While playing games, it's best to relax. Relaxation calms down a person's psychological energy, allowing the mind and body to detach from the external world, and with the eraser of thought, wipes the brain clean into a blank space, awaiting the emergence of deep-seated beliefs.

58. 准备好后，在白纸顶端，一笔一画，写下“XXX的五样”。这个XXX就是你的名字。

58. After you are ready, at the top of the blank paper, write down "The Five Things of XXX" in a careful, stroke-by-stroke manner. This XXX is your name.

59. 这个步骤一定不要省略，因为我们平时除了使用信用卡或是领取重要资料时需要签字，已经很少有机会专心致志写下自己的名字。这个瞬间，请你细细地体会和内心相拥的感动。这个名字代表的不是别人，就是你自己啊。它代表着你的身体，你的记忆，你的爱好和你的希望。总之，它就是你的一切。此刻，天地万物都暂时不存在了，只剩下你的名字和你的心在一起。当我们孤零零地来到这个世界时，你只有你自己。当你有一天离开这个世界时，也是你一个人飘然而去。无论有多少人围在身边，迎接我们的诞生和送别我们的离去，在本质上，我们都是孤独的。

59. This step must not be omitted, because apart from using credit cards or signing important documents, we rarely have the opportunity to focus and write down our own names. At this moment, please take a moment to deeply feel the warmth of connection with your heart. This name represents not someone else, but yourself. It represents your body, your memory, your hobbies, and your hopes. In short, it is everything about you. At this moment, all things in the world暂时 cease to exist, leaving only your name and your heart together. When we come to this world alone, we have only ourselves. And when the day comes for us to leave this world, it is also alone that you float away. No matter how many people surround us, welcoming our birth and bidding us farewell, in essence, we are all alone.

60. 你的名字和你密不可分，包容着你这个人的音容笑貌、举止言行，覆盖着你的整个疆域，也牵涉着你的历史和预示着你的将来。

60. Your name is inextricably linked to you, encompassing your appearance, your laughter, your mannerisms, and your speech, covering your entire territory, and also involving your history and foreshadowing your future.

61. 好了，现在，请你用黑色的笔在雪白的纸上，飞快地写下你生命中最重要的五样东西。

61. Alright, now, please write down the five most important things in your life as quickly as possible, using a black pen on a snow-white piece of paper.

62. 这五样东西，可以是实在的物体，比如食物、水或钱；也可以是人和动物，比如父母、

62. These five things can be tangible objects, such as food, water, or money; or they can be people and animals, such as parents,

63. 妻子、儿女、丈夫或狗。可以是精神的追求，比如宗教或理想；也可以是爱好和习惯，比如旅游、音乐或吃素。可以是抽象的事物，比如祖国或哲学；也可以是具体的物品，比如一个瓷瓶或一组邮票。总之，你尽可以天马行空地想像，只要把你内心最珍贵的五样东西写出来就是了。

63. Wife, children, husband, or a dog. It can be a spiritual pursuit, such as religion or ideals; it can also be hobbies and habits, like traveling, music, or vegetarianism. It can be abstract concepts, such as one's motherland or philosophy; or it can be specific items, like a porcelain vase or a set of stamps. In short, you can let your imagination run wild as long as you write down the five most precious things in your heart.

64. 不必思来想去，左右斟酌。脑海里涌出什么念头，就提笔把它写下。最先涌出的想法，必有它存在的深刻理由，如实记载即可。不必考虑顺序，排名不分先后，既不按ABCD，也不按姓氏笔画。

64. There is no need to ponder and deliberate on both sides. Whatever thought arises in your mind, just write it down. The first thoughts that come to mind must have profound reasons for their existence, so record them as they are. There is no need to consider the sequence; there is no ranking in order of importance, neither by ABCD nor by the strokes of the characters.

65. 此刻，在你面前，已经不再是一张白纸了，纸上有了你亲手留下的字迹。请你目不转睛地看着它们，屏住气，看上一分钟。记住那些笔画的每一笔顿挫和它们在你心中激起的涟漪。这支集结而起的小小队伍，就是你生命中的挚爱。它们藏在你心底，是你最大的秘密。也许在今天之前，你还没有认真地思考和珍惜过它们，但从这一刻开始，你知道了什么是你维系生命的理由。

65. At this moment, in front of you, it is no longer a blank sheet of paper; it has your own handwriting on it. Please fix your gaze on them, hold your breath, and watch for a minute. Remember each stroke's pauses and the ripples they stir in your heart. This small assembly of strokes, gathered together, is the dearest love in your life. They are hidden deep within you, your greatest secret. Perhaps before today, you have not seriously thought about or cherished them, but from this moment on, you know what is the reason that sustains your life.

66. 游戏做到这里，已经完成了一半。现在，我们要做另一半了。如果说，前面这一半还有温暖的回忆和惊喜的发现，那么，请原谅，后半部分就有严峻和凄冷，请你做好足够准备。

66. We have already completed half of the game. Now, we are going to tackle the second half. If the first half was filled with warm memories and exciting discoveries, then please forgive me, for the second half will be severe and cold. Please be well-prepared.

67. 糟糕！你的生活中出了一点意外。到底是什么呢？我无法说得更详细，更清楚，人生的曲折小径，有很多意外潜伏在那里，好像凶恶的强盗，要你留下“买路钱”。你要付出代价和牺牲，你可以悲伤和愤慨，最重要的是，你还要继续向前。也许，可以这样说，没有意外的人生是不正常的，只有不断的意外，我们的人生才充满了活力和动荡。倘若一切意外都消失了，那也必是生命终止之时。

67. Oh no! There's been a little accident in your life. What exactly is it? I can't say more in detail or more clearly. The winding paths of life are filled with unexpected twists and turns, as if fierce robbers demanding a "toll for passage." You will have to pay a price and make sacrifices, and you can be sad and indignant. Most importantly, you still have to continue forward. Perhaps it can be said like this, a life without any surprises is abnormal; only with constant surprises does our life burst with vitality and turmoil. If all the surprises disappeared, that would also be the time for life to end.

68. 怎么办？生命中最宝贵的五样，保不住了。你要舍去一样。请你拿起笔，把五样之中的某一样抹去。

68. What should we do? The five most precious things in life are not protected. You have to give up one. Please pick up your pen and cross out one of the five things.

69. 注意，不是在那样东西旁边打上一个“X”，还保留着它的基本形态，就是说，你还可以透过稀疏的遮挡看清它。丧失绝非这样仁慈。你要用黑墨水，将这样东西缓缓地，但是毫不留情地涂掉，或者用刀子将它剜掉。直到它在洁白的纸上成为一个墨斑或黑洞，再也无法辨识。如果你抹去的是“鲜花”，那么从此你的生活中将不存在春天和芬芳，你将永远辞别灼目的牡丹和美艳的玫瑰，连田野中的雏菊和蒲公英也看不到了。你没资格再进花园，连瞅一眼也不可能。你亲手将一瓣又一瓣花朵扯碎，看着它们融入泥泞。在这个过程中，请你细细体察丧失之感所引发的痛楚。

69. Note that it is not a matter of placing an "X" next to something while retaining its basic form, meaning that you can still see it through sparse obstructions. Loss is not so merciful. You must slowly but without mercy stain it with black ink, or cut it out with a knife, until it becomes a ink spot or a black hole on the pristine white paper, no longer recognizable. If what you erase is "flowers," then spring and fragrance will no longer exist in your life. You will forever bid farewell to dazzling peonies and beautiful roses, and you will no longer see the daisies and dandelions in the fields. You are no longer worthy to enter a garden, not even to take a glance. You will tear petals off one by one with your own hands, watching them merge into the mud. During this process, please carefully observe the pain caused by the sense of loss.

70. 你的纸上剩下了四样宝贵的东西，还有一个黑洞。此刻，生活又发生了重大变故，来得更凶猛急迫，你保不住你的四样了，必须再放弃一样。

70. You have four precious items left on your paper, along with a black hole. At this moment, life has undergone a major upheaval, one that is even more fierce and urgent. You can no longer hold onto your four items; you must give up one more.

71. 我猜，如果说第一次要你放弃的时候，你多少还有些漫不经心的话，这一回，你要郑重行事了。千挑万拣，选中的都是挚爱。你会说，已经删削到不可压缩了，又要减去一样，这不是强人所难吗！

71. I guess, if the first time you were somewhat indifferent when asked to give something up, this time, you must act solemnly. You have carefully selected the things you love the most. You would say, it has already been reduced to the point of no further compression, and now you want to take away one more thing – isn't that asking too much?

72. 不错，就是强人所难。这是这个游戏的玩法，也是命运的某种残酷。不管你有多少怨言和不情愿，请你遵照游戏规则，用你的笔，把四样当中的某一样涂黑。再次提醒，不是轻轻勾去，而是将它义无反顾地完整地从你的视野中除掉。如果你把“钱”抹去了，从此你就变成一个穷光蛋，今后就要和灯红酒绿、锦衣玉食、宝马香车、百媚千姿的奢华日子，彻底“拜拜”了。你虽不至于因贫困冻饿而死，却绝对进不了富豪的行列。如果你舍不得，下不了这个决心，那就把“钱”留下，不必勉强，换另外一样去赴“杀场”。如果你是一个女人，如果你放弃了“工作”，就再不要幻想自己朝九晚五，穿着优雅的套装，在办公室里袅袅婷婷地走过，而要准备习惯穿睡衣，扎围裙，在家中烹饪打扫，相夫教子，还有百无聊赖地看夕阳的生活。

72. Indeed, it is to put undue hardship on people. This is the way the game is played, and also a kind of cruelty of fate. Regardless of how many complaints and reluctance you may have, please abide by the rules of the game and, with your pen, blacken one of the four items. I remind you again, not just to lightly cross it out, but to completely and without hesitation remove it from your field of vision. If you erase "money," from then on, you will become a penniless beggar, and you will have to say a final farewell to the luxurious days of bright lights, red wine, fine clothes, luxurious cars, and alluring appearances. Although you will not necessarily die of poverty and hunger, you will definitely not be able to join the ranks of the wealthy. If you are reluctant and cannot make this decision, then leave "money" as it is, do not force it, and choose another item to go to "battle." If you are a woman and you give up "work," don't daydream about living from nine to five, dressed in elegant suits, gracefully walking through the office. Instead, get ready to get used to wearing pajamas, aprons, cooking and cleaning at home, taking care of your family, and living a life of endless boredom, watching the sunset.

73. 游戏至此，有人已猜出了下面的玩法，露出摸到底牌的神色。我承认你很聪明，也承认这不是一个复杂的游戏。为了你的利益，希望你把注意力从游戏的玩法上跳开，而更关注你写下字的这张纸。游戏最重要的部分即将展开，主要的不仅是规则，更是过程中你对自我心灵的察觉和领悟。

73. As the game progresses, someone has already guessed the rules, showing a look of touching the bottom card. I admit that you are very intelligent, and I also admit that this is not a complex game. For your own benefit, I hope you can shift your focus from the rules of the game and pay more attention to the piece of paper with the words you have written. The most important part of the game is about to unfold. The main focus is not just the rules, but also the self-awareness and insights you gain throughout the process.

74. 白纸上，还有三个选项和两个已经看不出名堂的黑斑或黑洞。只有你知道，黑斑或黑洞里埋葬的是什么。

74. On the blank paper, there are three options and two black spots or black holes that are no longer recognizable. Only you know what is buried in those black spots or black holes.

75. 生命进程中，你又遇到了险恶挑战。这一次，你又要放弃一样宝贵的东西了。

75. In the course of life, you have encountered dangerous challenges again. This time, you will have to give up something valuable once more.

76. 游戏进展到这一步，往往会遭遇顽强阻抗。有人愤愤地说，什么破游戏？！不玩了不玩了！不停地放弃下去，人生还有什么意思！不，我不放弃！决不！剩下这几样我都要，一样也不能少！就像老葛朗台握住他最后的一块金币，我绝不松手！

76. At this stage of the game, there is often a strong resistance encountered. Some people grumble, what a lousy game! I'm not playing anymore! I'm tired of giving up. What's the point of life? No, I won't give up! Never! I want all these remaining things, and I want none of them to be missing! Just like the old Grandpa Scrooge holding on to his last piece of gold coin, I will not let go!

77. 甚至有人说你太残忍了。你怎能让人这样不停地选择，不停地放弃？你没有这个权力！

77. Even some people say you are too cruel. How can you make people keep making choices and keep giving up like this? You don't have that power!

78. 我总是对自己，也对大家说，请坚持下去。游戏的核心价值就在这里——你要学会放弃。的确，我是没有这个权力，但生活有这个权力。 主动的放弃，如同退潮的海水，在动荡归于平静的过程中，遗留下突兀屹立的东西，那才是你生命中最重要的礁石。

78. I always say to myself and to everyone, please hold on. The core value of the game is right here – you need to learn to let go. Indeed, I do not have the authority to do so, but life does. Active letting go, like the receding tide, leaves behind the abrupt and standing things during the process of the turmoil settling down, which are the most important reefs in your life.

79. 也许有人会心生怨言，说早知道这个游戏如此玩法，我干脆从一开始就写上些无关痛痒的东西，这会儿放弃起来，也不会如此撕心裂肺地痛。

79. Perhaps some people may complain, saying if I had known the game would be played in this way, I would have simply written some trivial things from the very beginning, and giving up now wouldn't hurt as much.

80. 不管你说什么，只要你坚持下来，胜利就不远了。你已经一步步地接近了赤裸裸的真实，最关键的部分就要横空出世。纸上已经发生了根本的变化——划掉了三样，保留下了两样。纷繁的事物如今已眉清目秀。被涂抹掉的三个黑斑，如同黑色石碑，掩埋着你的所爱。请听好，事情还没有完，咱们还要继续……

80. No matter what you say, as long as you persevere, victory is not far off. You have been gradually approaching the stark truth, and the most crucial part is about to emerge. A fundamental change has already taken place on paper—three items have been crossed out, and two have been retained. The complicated matters are now clear and concise. The three black spots that have been erased, like black stone tablets, are burying your beloved things. Listen well, the story is not over yet, we still have to continue...

81. 如果在课堂或是会场上，这时，通常会有人交头接耳，对游戏的发起人出言不逊。“你到底还想怎样？在你的逼迫下，我已将那么多心爱的东西一件件放弃。你不要得寸进尺，你还有完没完？你不要穷凶极恶地逼人，我不玩这个讨厌的游戏了！”

81. If it's in a classroom or at a meeting, at this point, it's common for someone to whisper to others and speak rudely to the organizer of the game. "What more do you want? Under your pressure, I have given up so many beloved things one by one. Don't push your luck, do you have no end? Don't pressure me so cruelly; I'm not playing this讨厌 (disgusting) game anymore!"

82. 我理解你的憎恶，明白你的烦躁和潜在的恐惧不是针对游戏，而是指向命运。对不起，游戏的本意并不是要冒犯你。希望你咬牙坚持，咱们把游戏进行到底。这不是我逼你，是生活本身会逼你。残酷的压榨不是来自一张白纸，而是来自不可预测的命运。危险无处不在，机遇稍纵即逝。当然，如果你实在玩不下去了，可以中断退席。

82. I understand your hatred, and I get your frustration and potential fear is not directed at the game, but towards fate. I'm sorry, the intention of the game was never to offend you. I hope you can bite the bullet and let's see the game through to the end. This is not me forcing you, it's life itself that will push you. The cruel exploitation does not come from a blank sheet of paper, but from an unpredictable destiny. Danger is everywhere, and opportunities are fleeting. Of course, if you really can't continue, you can interrupt and withdraw.

83. 坚持有益，这毕竟只是一个游戏，无论你的选择多么伤感，终究还不是现实中的血肉横飞。命运本身的征伐之烈，比最富想像力的游戏更要丰富百倍。

83. Persistence is beneficial, after all, this is just a game. No matter how sad your choices may be, they are not the reality of flesh and blood flying around. The ferocity of fate itself is a hundred times richer than the most imaginative of games.