「默照禪修持法」
- 靜坐 放鬆,看著你的心……
文/聖嚴法師

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你常聽說靜坐很好,可以安定身心,但怎麼坐卻不甚了了?
今天,請來一代禪宗大師聖嚴法師,教你正確的打坐及禪修法「默照禪」,
這是法師
6 年閉關所修,也是他在禪七指導學生所用的法門,
大師教你打坐,非常殊勝難得。

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1.調身/打坐時,怎麼坐?

  調身、調心,是從調息開始,先把呼吸調勻了,身體自然會舒暢,心念自然會安靜。

  調身,必須要有一個正確的坐姿,讓身體感到平穩、舒服、輕柔。打坐姿勢的要領是,將身體的重心感,放在臀部和墊子之間,脊椎和後頸是垂直的,後腦、後頸,直到尾椎骨為止,呈一直線。不要彎腰駝背,也不要左曲右歪;坐的時候頭頂與上空呈一條垂直線,不要低頭或仰頭,下半身最好將雙腿盤起,如果不能盤腿,兩腳交叉坐或者坐在椅子上也是可以的。雙手的手心朝上,左手掌在上,右手掌在下,重疊置於腿上;然後輕合嘴唇、舌頭輕抵上顎、輕扣上下牙齒,眼球放鬆,兩肩、兩臂、兩手均不用力,腰部挺直,小腹放鬆──這是最正確的姿勢。


  正確的坐姿,可以使身體穩定、心念集中,全身的氣脈循環更為通暢。重心的感覺,不在頭部或上身,而是在臀部和墊子之間,身體其他的部分則不去管它。眼睛可以閉著,但是這樣很可能會昏沈打瞌睡、有幻境、有雜念,那麼,可以將眼睛睜開20%,但只是睜開而已,眼前的東西不需要去注意它。要練習將我們的心,用來享受呼吸從鼻孔出入的感覺。能夠如此,心有所寄,就不會用眼睛去看,用耳朵去聽了。





2.調息/打坐時,怎麼呼吸?
  呼吸的感覺,是在鼻孔的前端部位,但是不要特別去留心空氣進入鼻孔之後,是進到肺部或進到哪裡;就是自然的平常呼吸,不要控制它,不要故意讓呼吸快或慢、深或淺,只要知道有呼吸出及呼吸入的感覺就好。這時你的心,就好比站在電影院門口的收票員,收到一張票,就讓一個人進去,至於進去之後是坐在哪一個位子上,那就不是收票員該管的了。

  有些人想控制呼吸,希望呼吸越長越好,越深越好,這不但沒有必要,而且會引起呼吸不順、胸悶氣塞的副作用;也有的人呼吸時注意小腹,最初開始能夠感覺到小腹在蠕動,但是,這只能使心一時間安定下來,卻沒有辦法入定和開智慧。所以,當橫隔膜下降時,呼吸的深度可能會使小腹起伏蠕動,但不要試著用意志去控制它蠕動,只曉得呼吸的感觸是在鼻孔就好。也許有人已經習慣呼吸在小腹的蠕動,並且心境平靜,那麼可以暫時用它,直到你的心已安定之後,就不要再去注意小腹了。


  每次開始打坐,都要把姿勢坐好,這是調身。坐好之後覺得身體很舒暢,然後曉得呼吸,享受呼吸,知道自己的身體在打坐,而呼吸只是身體的一部分,所有的感覺也都只是身體的一部分,不須特別注意某一或某些部分。


  不特別注意局部或局部的狀況,不受身體、環境以及心裡的狀況困擾,保持清明的心,知道自己的身體在打坐,這是「默」;曉得身體在打坐,清楚知道身體及周遭環境的狀況,也覺察到心裡所產生的雜念妄想,則是「照」。很清楚知道身體在打坐,也知道身體上的狀況,但是不去管它,這便是「默照同時」。





3.調心/打坐時,怎麼安心?
默照修行法有四個調心的層次:




(1)收心:
  把心從「緣過去境」以及「緣未來境」的狀況,收到「緣現在境」的這一點上。捨下過去境及未來境,是「默」,緣現在境是「照」。




(2)攝心:
  是將收回的心,攝於現前正在用的方法上。也就是把心從過去境及未來境中收回來,只緣現前境之後,進一步將現前境的範圍縮小,對於現前環境所發生的種種狀況,雖然可能都看得到、聽得到,但是不要被它們所影響而生起情緒反應。接著,很清楚地把現在的這一念,既不被雜念、妄想、瞌睡所困擾,也不要跟雜念、妄想、瞌睡纏鬥,只要把心輕鬆而又綿密地用在方法上,其他問題就不會產生了。不跟雜念、妄想、瞌睡纏鬥是「默」,把心用在方法上是「照」。




(3)安心:
  是將心念安住於正在用的方法上。此時的心,已經可以不受身心環境的各種狀況所影響,平穩、安定、持續地在用方法。很清楚知道自己是在打坐,也清楚知道自己已在平穩、安定的狀況中打坐。清楚知道就是「照」,平穩安定則是「默」。




(4)無心:
  放下一切攀緣心,既不執妄境也不求真境,如常人一般生活,這便是《金剛經》的「無住生心」,亦即《六祖壇經》的「無念心」、「無相心」。從安心而至無心,是持續用功,不斷地放捨諸相,一直到了無心可安亦無相可捨的狀況。在這過程之中,收心的層次要捨過去、未來;攝心的層次要捨雜念、妄想;安心的層次要捨身心環境正在發生的狀況;無心的層次要捨妄、捨真,不執有無兩邊,也不著中間。一如〈永嘉證道歌〉所說的「不除妄想不求真」,但也不是躲在無事窟中享受安逸,而是隨緣攝化,悲智無量。





二、態度:

 

  修習默照禪必須遵守的基本態度,有如下三點:

 





1.發大悲心:
  大悲心就是菩提心,也是能讓我們徹悟成佛的心。

  發起大悲心的目的,在於找到自己的本來面目以及體驗到各人的本地風光。為了達到修行的目標,就得從放捨諸相下手,雖然尚未見到本來面目,尚未體驗到本地風光,但是要練習朝著這個方向努力。放捨諸相即是「默」,努力於放捨諸相的練習即是「照」,這就是默照禪法的入門方便。





2.放捨諸相:
  放捨諸相就是不執著任何現象,實際上就是無住心。心不住於心理現象、不住於身體現象、不住於環境現象。所有心內、心外的一切現象,雖有,但不要去執著它,不要去在乎它,便是放捨諸相。不住於任何一種現象,就是「默」;知道所有的現象都是正在發生中,那就是「照」。所有的生滅狀況,都是知道的,只是不去執著它,不因各種狀況發生而心生波動,這就是放捨諸相;在打坐中,了知任何現象出現時,能夠不起第二念,當下就是默照同時的放捨諸相。

  如何放捨諸相?就是從放鬆身心、安定身心著手:第一,先把眼球放鬆,然後將整個身體放鬆,頭腦不要去注意什麼,也不要去思考什麼,只曉得自己是在放鬆狀態。第二,身體坐直,臉部的肌肉放鬆、肩頸放鬆、臂不用力、手結法界定印置於腿上,不再管它;後腰放鬆、小腹放鬆,然後享受呼吸、欣賞呼吸從鼻孔出和入的感覺,其他的不要管。第三,進一步,心已比較安定,雜念也少了,此時如果不清楚體驗呼吸從鼻端進出的感覺,很可能會打瞌睡。這時便可用「只管打坐」的方法,輕鬆地體驗、知道自己的身體正在打坐即可。





3.休息萬事:
  對凡夫而言,修行和煩惱都是事,心中有所牽掛,就叫「事」。隨時隨地讓心中的牽掛停止,心裡沒有任何牽掛時,雖也照常過生活,但那就是休息萬事。

  事,是不可能沒有的,你千萬不要把前一念已發生過的事,以及後一念尚未發生的事,牽掛在身上。剛剛做的事已經做過了,可以有記憶,但不必牽掛;還沒有發生的事,可以有計畫,但不要懸念;凡跟當下所用的方法不相應者,全是閒事,必須隨時放下,這就是「休息萬事」了。

                                                                                                                                                                       
 

 "Silent meditation according to Chi Fa"
- Meditating relax, watching your heart ...... text / Master Sheng Yen
You often hear the sit well, you can physically and mentally stable, but did not quite understand how to sit?
Today, invited generation Zen master Sheng Yen, teach you the correct method of meditation and meditation "silent photo Zen"
This is the Master of the repair retreat six years, he is also the key to be used to guide students in Chan Seven,
Master to teach you to meditate, very sacred rare.
1. Call body / meditation, the how to sit?
Tone the body, aligning, pranayama from the beginning, first mix thoroughly breathing, the body will naturally relax, your mind will naturally quiet.
Tone the body, there must be a correct sitting position, allowing the body to feel smooth, comfortable, gentle. Meditation posture essentials is a sense of the body's center of gravity, placed between the buttocks and cushions, spine and neck is vertical, head, neck, until tailbone far, in a straight line. Do not bent, crooked right nor left curve; when sitting over his head and was a vertical line, do not bow or upward, from the lower body the best legs disk, if you can not cross-legged, legs crossed sitting or sitting in a chair on is also possible. Hands, palms up, his left hand on the right palm in the next, overlapping placed Tuishang; then light close the lips, tongue against the palate light, lightly pressed upper and lower teeth, eye relaxation, shoulders, arms, hands are not forced waist straight, lower abdomen relax ── this is the most correct posture.

Correct posture, you can stabilize the body, your mind and focus, systemic circulation Qimai more smooth. Focus feeling, not in the head or upper body, but between the hip and the mat, the other part of the body you leave it. Eyes can shut, but this is likely to doze drowsy, have illusion, distractions, then you can open the eyes of 20%, but only opened it in front of things do not need to pay attention to it. To exercise our hearts out to enjoy the feeling of breath from the nostrils. Able to do so, the heart has been sent, you will not see with your eyes, ears went to hear.

2. pranayama / meditation time, how to breathe?
Feeling of breathing, is in the front part of the nose, but do not particularly care to go after the air entering the nostrils, is into the lungs or into where; is the usual natural breathing, do not control it, do not deliberately breathing fast or slow, deep or shallow, just know that there are breathing out and breathing into the feeling is like. Then your heart, like standing in front of a cinema ticket collector, received a ticket, let a person go, as to go after what is sitting on a seat, it is not a ticket collector of the tube.Some people want to control the breath, hoping to breathe the longer the better, the more the better, which is not only unnecessary, but also can cause shortness of breath, chest tightness airlock side effects; some people pay attention to abdominal breathing, originally started in the lower abdomen can feel peristalsis, however, only made the heart a time to settle down, but there is no way to open meditation and wisdom. So, when the diaphragm decreased depth of breathing may cause abdominal peristalsis and downs, but do not try to control it will squirm, just know that feeling is like breathing in the nostrils. Maybe some people have become accustomed to breathing peristalsis in the lower abdomen, and peace of mind, you can temporarily use it until after your heart has been settled, do not go belly up note.

Every time you start to meditate, we must take the good posture, which is to regulate the body. After a good feel physically very comfortable to sit, then know that breathing, enjoy breathing, know your body in meditation, and breathing is only part of the body, all the senses are all just part of the body, do not pay special attention to one or several parts.No special attention to local or local conditions, not the body, the environment and troubled heart condition, maintain a lucid mind, know your body in meditation, which is "silent"; know the body in meditation, aware of the body and the surrounding environment situation, but also aware of distractions arising from the heart delusion, it is "photo." Know very well that the body in meditation, but also know the situation on the body, but leave it, this is the "silent photos at the same time."

3. Aligning / meditation time, how at ease?
According to practice law is silent aligning the four levels:

(1) win their hearts:
From the heart "edge habitats past" and "future edge habitat" of the situation, you receive the "edge of the border now," this point. Shexia past and future border territory, is "silent" edge habitat is now "photo."(2) photo Heart:
Is to recover the heart, is now on the front was taken in the methods used. That is the heart of territory from the past and future environments back, after only the front edge of the current environment, further narrowing the scope of the current territory of the former, for the various environmental situation happened before now, though probably see, hear, but Do not be influenced by them and students from the emotional reaction. Next, it is clear that the present study, neither distractions, paranoia, drowsiness troubled, nor keep distractions, paranoia, drowsiness fight, as long as the easy and dense on the methods used in the heart, the other problem is not will be produced. Not with thoughts, paranoia, drowsiness fight is "silent", the heart of the method is used in the "photo."

(3) Confidence:
Is the mind dwells on the method being used. At this point of the heart, has a variety of conditions can not be affected by physical and psychological environment, smooth, stable and sustained in the method. Clearly knew that he was meditating, but also know that they have to meditate in a smooth, stable situations. Know that, "according to" smooth stability is "silent."(4) mood:
All climbing down the heart, neither executive nor seek truth Wangjing territory, as ordinary people live, this is the "Diamond Sutra" of "no live raw heart," that is "Platform Sutra" of "no-mind heart", "no phase heart. "From the peace of mind and to the lack of interest is sustained hard, continue to put the homes of various phases, until the mood can be safe homes with no status. In this process, the level you want to win their hearts and homes in the past, the future; levels of intake center to round distractions, delusions; ease the physical and mental condition to round hierarchy is happening in the environment; unintentional level to round jump, homes true, does not perform Have both sides, not the middle. As <</SPAN>Yongjia sermon song> said "not realistic and not in addition to paranoia," but it is not hiding nothing to enjoy the cozy cave, but revel photo of, Compassion and Wisdom immeasurable.Second, the attitude:


According to attend the basic attitude of silent meditation must comply with the following three points:

1. Fat compassion:
Bodhicitta is the great compassion, but also allows us a deep understanding of the Buddha's heart.
The purpose of initiating great compassion, is to find their true colors and experience the local scenery every man. In order to achieve spiritual goals, you have to put the homes of various phases from the start, though not yet seen the true colors yet to experience the local scenery, but to practice moving in this direction. Put homes all phases that is "silent", and strive to put the homes of various phases of practice that is "illuminated", which is convenient entry of silent meditation photos.

2. Place all homes with:
Put homes all phases is not attached to any phenomenon, in fact, no living heart. Heart live in psychological phenomena, physical phenomena do not live in, live in environmental phenomena. All heart, all phenomena outside the heart, although, but do not go dedication it, not to care about it, is to put homes all phases. Do not live in any kind of phenomenon is the "silent"; know that all phenomena are taking place, and that is the "photo." All birth and death situation, are aware of, but it is not persistent, does not occur due to a variety of conditions and fluctuations in the heart, which is put round the phases; in meditation, a phenomenon known any, can not afford a second study, At the same moment is silent discharge homes according to the phases.How to put the homes of various phases? Is from the relax, unwind and stability to proceed: First, relax the eye first, and then the whole body relax, do not mind to pay attention to what, do not go thinking, just know that they are in a relaxed state. Second, the body upright, facial muscles relax, relax neck and shoulder, the arm is not hard, hand knot Act defines India put the legs, no longer cares; lumbar relax, lower abdomen relax and enjoy a breath and enjoy the breath from the nose out of and into the feeling, not the other tube. Third, further, the heart has been relatively stable, less distractions, and this time the experience if you do not know the feeling of breathing from the nose and out, is likely to doze off. Then you can use the "just meditate" approach, easily experience, know your body is meditation can be.

3. rest everything:
For Bono, the practice and troubles are things, the hearts of some care, called "things." Let care anywhere hearts stopped when the heart does not have any worries, though as usual live on, but everything is resting.

Thing, it is impossible not, you do not put an idea before something has happened, and what happened after an idea yet, care in the body. Just do has been done, you can have a memory, but do not care; things have not happened, may have plans, but do not suspense; every moment with the methods used were not appropriate, all big deal, must be ready to lay down, this is the "rest everything is" a.

Correct posture, you can
stabilize the body, your mind and
focus, systemic circulation
Qimai more smooth. Focus
feeling, not in the head or upper
body
, but between the hip and
the mat, the other part of the body
you leave it. Eyes
can shut, but this is likely
to
doze drowsy, have
illusion, distractions, then you can
open the eyes of
20%, but only opened
it in front of things do not need
to
pay attention to it.
To exercise our hearts
out to enjoy the feeling of
breath from the nostrils. Able to
do so
, the heart has been
sent, you will not see with your
eyes
, ears went to
hear
.

2. pranayama
/ meditation time,
how to breathe?
Feeling
of breathing, is in the front part
of
the nose, but do not
particularly care to go after the
air
entering the nostrils, is
into the lungs or into
where; is the usual
natural breathing, do not control it,
do not deliberately breathing fast
or slow, deep or
shallow, just know that there are
breathing out and breathing
into the feeling is like.
Then your heart, like
standing in front of a cinema
ticket collector, received a
ticket
, let a person go,
as
to go after what
is sitting on a seat,
it is not a ticket collector of the
tube
.Some people want to control the
breath, hoping to breathe the
longer the better
, the more the
better
, which is not only
unnecessary
, but also can cause
shortness of breath, chest tightness
airlock side effects; some
people
pay attention to abdominal
breathing, originally started
in the lower abdomen can feel
peristalsis, however, only made
the
heart a time to settle
down
, but there is no way to open
meditation and wisdom.
So, when the diaphragm decreased
depth of breathing may cause abdominal
peristalsis and downs, but do not
try to control it will
squirm, just know that
feeling is like breathing in
the
nostrils. Maybe some people
have become accustomed to breathing
peristalsis in the lower abdomen, and
peace of mind, you can temporarily
use it until after your heart has
been
settled, do not go
belly up
note.

Every time you start
to meditate, we must take
the good posture, which is
to regulate the body. After a
good
feel physically very comfortable to
sit
, then know that
breathing, enjoy breathing, know
your
body in meditation, and
breathing is only part of the body,
all the senses are all just part of
the body,
do not pay special attention
to
one or several parts.No
special attention to local or local
conditions, not the body, the
environment and
troubled heart
condition, maintain a lucid
mind, know your body
in meditation, which is
"silent"; know
the body in meditation,
aware of the body and the
surrounding environment
situation, but
also
aware of distractions arising
from
the heart delusion, it is
"photo." Know very well that
the body in meditation, but also
know
the situation on the body,
but leave it, this is the
"silent photos at the same
time
."

3. Aligning
/ meditation time,
how at ease?
According to
practice law is silent
aligning the four
levels:

(1) win
their hearts
:
From the heart
"edge habitats past"
and "
future edge
habitat" of the
situation
, you receive the "edge of
the
border now," this
point
. Shexia past and
future
border territory,
is "silent"
edge habitat is now
"photo."(2)
photo Heart:
Is to
recover the heart, is now on the
front
was taken in the methods
used
. That is the heart of
territory from the past and future
environments back, after
only the front edge of the
current
environment, further
narrowing the scope of the current
territory of the former, for the
various environmental situation
happened before now,
though probably see,
hear, but Do not be
influenced by them and students
from the
emotional reaction. Next,
it is clear that the present
study, neither
distractions, paranoia, drowsiness
troubled, nor keep
distractions, paranoia, drowsiness
fight, as long as the easy
and
dense on the methods
used in the heart, the other
problem is not will be produced.
Not with thoughts, paranoia,
drowsiness
fight is
"silent", the heart of
the method is used in the
"photo."

(3)
Confidence:
Is the
mind dwells on the method
being used. At this point
of the heart, has a variety of
conditions
can not be affected by
physical and psychological environment,
smooth
, stable and sustained in
the method. Clearly knew that he
was
meditating, but also know
that they have to meditate in a
smooth
, stable
situations. Know that,
"
according to" smooth
stability is
"silent."(4)
mood:
All climbing down
the heart, neither executive
nor seek truth Wangjing
territory, as ordinary people
live, this is the "Diamond
Sutra"
of "no live
raw heart," that is
"Platform Sutra" of
"no-mind heart", "no
phase
heart. "From the peace
of mind
and to the lack of interest
is sustained hard, continue
to
put the homes of various
phases, until the mood
can be safe homes
with no status.
In this process, the
level you want to win their hearts and
homes in the past, the
future
; levels of intake
center to round distractions,
delusions; ease the physical and
mental
condition to round
hierarchy is happening in the
environment
; unintentional level
to round jump, homes true,
does not perform Have both
sides
, not the
middle. As <</SPAN>Yongjia
sermon song> said
"not realistic and not
in addition to paranoia," but it is
not
hiding nothing to enjoy the
cozy cave, but
revel photo of,
Compassion and Wisdom immeasurable.Second,
the
attitude:


According to
attend the basic attitude of silent
meditation must comply with the
following three points
:

1.
Fat
compassion:
Bodhicitta is
the
great compassion, but also allows
us
a deep understanding of the Buddha's
heart.

The purpose of initiating great
compassion
, is to find their true
colors
and experience the local
scenery every man. In order to
achieve
spiritual goals, you have
to
put the homes of various
phases from the start,
though not yet seen the true colors
yet to experience the local
scenery, but to practice moving in
this direction
. Put homes
all phases that is
"silent", and strive
to put the homes of various
phases of practice that is
"illuminated", which is
convenient entry of silent
meditation photos.

2.
Place
all homes
with:
Put homes
all phases is not attached
to any phenomenon, in fact,
no living heart. Heart
live in psychological
phenomena
, physical phenomena
do not live in, live
in environmental phenomena.
All heart, all phenomena
outside the heart, although,
but do not go dedication it, not
to
care about it, is
to put homes all phases.
Do not live in any kind of
phenomenon is the
"
silent"; know that
all
phenomena are taking place,
and
that is the
"photo." All birth and
death
situation, are
aware of, but it
is
not persistent, does
not
occur due to a variety of
conditions
and fluctuations in the
heart
, which is put round
the phases; in
meditation, a phenomenon
known any, can not
afford
a second study, At
the same
moment is silent
discharge homes according to the
phases
.How to put the homes
of various phases? Is from
the
relax, unwind and
stability
to proceed: First, relax
the eye first, and then the whole
body
relax, do not mind to
pay attention to
what, do not go
thinking, just know that they are in
a relaxed state. Second, the body
upright
, facial muscles relax,
relax neck and shoulder, the arm is
not
hard, hand knot Act defines
India put the legs, no
longer
cares; lumbar
relax, lower abdomen relax and
enjoy a
breath and enjoy the
breath from the nose out of
and into the feeling, not
the other tube. Third,
further, the heart has been
relatively stable, less
distractions, and this time the
experience
if you do not know the feeling
of
breathing from the nose
and out, is likely to doze off.
Then you can use the
"just meditate"
approach
, easily experience,
know your body is meditation can
be.


3. rest
everything:
For
Bono, the practice and
troubles are things,
the hearts of some care, called
"things." Let
care anywhere hearts stopped
when the heart does not have any
worries, though as usual live
on
, but everything is
resting.

Thing, it is
impossible
not, you do not
put
an idea before something
has happened, and
what happened after an idea
yet, care in the body.
Just do has been done, you
can
have a memory, but do not
care; things have not
happened, may have
plans, but do not suspense;
every moment with the methods
used
were not appropriate,
all
big deal, must be ready to
lay down, this is the
"
rest everything is"
a.





「默照禪修持法」
- 靜坐 放鬆,看著你的心……
文/聖嚴法師

你常聽說靜坐很好,可以安定身心,但怎麼坐卻不甚了了?
今天,請來一代禪宗大師聖嚴法師,教你正確的打坐及禪修法「默照禪」,
這是法師
6 年閉關所修,也是他在禪七指導學生所用的法門,
大師教你打坐,非常殊勝難得。





1.調身/打坐時,怎麼坐?
  調身、調心,是從調息開始,先把呼吸調勻了,身體自然會舒暢,心念自然會安靜。

  調身,必須要有一個正確的坐姿,讓身體感到平穩、舒服、輕柔。打坐姿勢的要領是,將身體的重心感,放在臀部和墊子之間,脊椎和後頸是垂直的,後腦、後頸,直到尾椎骨為止,呈一直線。不要彎腰駝背,也不要左曲右歪;坐的時候頭頂與上空呈一條垂直線,不要低頭或仰頭,下半身最好將雙腿盤起,如果不能盤腿,兩腳交叉坐或者坐在椅子上也是可以的。雙手的手心朝上,左手掌在上,右手掌在下,重疊置於腿上;然後輕合嘴唇、舌頭輕抵上顎、輕扣上下牙齒,眼球放鬆,兩肩、兩臂、兩手均不用力,腰部挺直,小腹放鬆──這是最正確的姿勢。


  正確的坐姿,可以使身體穩定、心念集中,全身的氣脈循環更為通暢。重心的感覺,不在頭部或上身,而是在臀部和墊子之間,身體其他的部分則不去管它。眼睛可以閉著,但是這樣很可能會昏沈打瞌睡、有幻境、有雜念,那麼,可以將眼睛睜開20%,但只是睜開而已,眼前的東西不需要去注意它。要練習將我們的心,用來享受呼吸從鼻孔出入的感覺。能夠如此,心有所寄,就不會用眼睛去看,用耳朵去聽了。





2.調息/打坐時,怎麼呼吸?
  呼吸的感覺,是在鼻孔的前端部位,但是不要特別去留心空氣進入鼻孔之後,是進到肺部或進到哪裡;就是自然的平常呼吸,不要控制它,不要故意讓呼吸快或慢、深或淺,只要知道有呼吸出及呼吸入的感覺就好。這時你的心,就好比站在電影院門口的收票員,收到一張票,就讓一個人進去,至於進去之後是坐在哪一個位子上,那就不是收票員該管的了。

  有些人想控制呼吸,希望呼吸越長越好,越深越好,這不但沒有必要,而且會引起呼吸不順、胸悶氣塞的副作用;也有的人呼吸時注意小腹,最初開始能夠感覺到小腹在蠕動,但是,這只能使心一時間安定下來,卻沒有辦法入定和開智慧。所以,當橫隔膜下降時,呼吸的深度可能會使小腹起伏蠕動,但不要試著用意志去控制它蠕動,只曉得呼吸的感觸是在鼻孔就好。也許有人已經習慣呼吸在小腹的蠕動,並且心境平靜,那麼可以暫時用它,直到你的心已安定之後,就不要再去注意小腹了。


  每次開始打坐,都要把姿勢坐好,這是調身。坐好之後覺得身體很舒暢,然後曉得呼吸,享受呼吸,知道自己的身體在打坐,而呼吸只是身體的一部分,所有的感覺也都只是身體的一部分,不須特別注意某一或某些部分。


  不特別注意局部或局部的狀況,不受身體、環境以及心裡的狀況困擾,保持清明的心,知道自己的身體在打坐,這是「默」;曉得身體在打坐,清楚知道身體及周遭環境的狀況,也覺察到心裡所產生的雜念妄想,則是「照」。很清楚知道身體在打坐,也知道身體上的狀況,但是不去管它,這便是「默照同時」。





3.調心/打坐時,怎麼安心?
默照修行法有四個調心的層次:




(1)收心:
  把心從「緣過去境」以及「緣未來境」的狀況,收到「緣現在境」的這一點上。捨下過去境及未來境,是「默」,緣現在境是「照」。




(2)攝心:
  是將收回的心,攝於現前正在用的方法上。也就是把心從過去境及未來境中收回來,只緣現前境之後,進一步將現前境的範圍縮小,對於現前環境所發生的種種狀況,雖然可能都看得到、聽得到,但是不要被它們所影響而生起情緒反應。接著,很清楚地把現在的這一念,既不被雜念、妄想、瞌睡所困擾,也不要跟雜念、妄想、瞌睡纏鬥,只要把心輕鬆而又綿密地用在方法上,其他問題就不會產生了。不跟雜念、妄想、瞌睡纏鬥是「默」,把心用在方法上是「照」。




(3)安心:
  是將心念安住於正在用的方法上。此時的心,已經可以不受身心環境的各種狀況所影響,平穩、安定、持續地在用方法。很清楚知道自己是在打坐,也清楚知道自己已在平穩、安定的狀況中打坐。清楚知道就是「照」,平穩安定則是「默」。




(4)無心:
  放下一切攀緣心,既不執妄境也不求真境,如常人一般生活,這便是《金剛經》的「無住生心」,亦即《六祖壇經》的「無念心」、「無相心」。從安心而至無心,是持續用功,不斷地放捨諸相,一直到了無心可安亦無相可捨的狀況。在這過程之中,收心的層次要捨過去、未來;攝心的層次要捨雜念、妄想;安心的層次要捨身心環境正在發生的狀況;無心的層次要捨妄、捨真,不執有無兩邊,也不著中間。一如〈永嘉證道歌〉所說的「不除妄想不求真」,但也不是躲在無事窟中享受安逸,而是隨緣攝化,悲智無量。




二、態度:

  修習默照禪必須遵守的基本態度,有如下三點:






1.發大悲心:
  大悲心就是菩提心,也是能讓我們徹悟成佛的心。

  發起大悲心的目的,在於找到自己的本來面目以及體驗到各人的本地風光。為了達到修行的目標,就得從放捨諸相下手,雖然尚未見到本來面目,尚未體驗到本地風光,但是要練習朝著這個方向努力。放捨諸相即是「默」,努力於放捨諸相的練習即是「照」,這就是默照禪法的入門方便。





2.放捨諸相:
  放捨諸相就是不執著任何現象,實際上就是無住心。心不住於心理現象、不住於身體現象、不住於環境現象。所有心內、心外的一切現象,雖有,但不要去執著它,不要去在乎它,便是放捨諸相。不住於任何一種現象,就是「默」;知道所有的現象都是正在發生中,那就是「照」。所有的生滅狀況,都是知道的,只是不去執著它,不因各種狀況發生而心生波動,這就是放捨諸相;在打坐中,了知任何現象出現時,能夠不起第二念,當下就是默照同時的放捨諸相。

  如何放捨諸相?就是從放鬆身心、安定身心著手:第一,先把眼球放鬆,然後將整個身體放鬆,頭腦不要去注意什麼,也不要去思考什麼,只曉得自己是在放鬆狀態。第二,身體坐直,臉部的肌肉放鬆、肩頸放鬆、臂不用力、手結法界定印置於腿上,不再管它;後腰放鬆、小腹放鬆,然後享受呼吸、欣賞呼吸從鼻孔出和入的感覺,其他的不要管。第三,進一步,心已比較安定,雜念也少了,此時如果不清楚體驗呼吸從鼻端進出的感覺,很可能會打瞌睡。這時便可用「只管打坐」的方法,輕鬆地體驗、知道自己的身體正在打坐即可。





3.休息萬事:
  對凡夫而言,修行和煩惱都是事,心中有所牽掛,就叫「事」。隨時隨地讓心中的牽掛停止,心裡沒有任何牽掛時,雖也照常過生活,但那就是休息萬事。

  事,是不可能沒有的,你千萬不要把前一念已發生過的事,以及後一念尚未發生的事,牽掛在身上。剛剛做的事已經做過了,可以有記憶,但不必牽掛;還沒有發生的事,可以有計畫,但不要懸念;凡跟當下所用的方法不相應者,全是閒事,必須隨時放下,這就是「休息萬事」了。
"Silent
meditation according to Chi
Fa
"
- Meditating
relax, watching your heart
...... text / Master Sheng
Yen

You often hear the sit
well, you can physically and mentally
stable, but did not
quite understand
how to
sit
?
Today, invited
generation Zen master Sheng
Yen
, teach you the correct
method of meditation and
meditation "silent photo
Zen"
This is the Master
of
the repair retreat six
years
, he is also the key to be
used
to guide students in Chan
Seven
,
Master to teach you
to meditate, very sacred
rare.
1. Call body /
meditation, the how to
sit
?
Tone the body,
aligning, pranayama from the
beginning, first mix thoroughly
breathing, the body will naturally
relax, your mind will naturally
quiet.
Tone the body, there must be
a correct sitting position,
allowing the body to feel
smooth, comfortable, gentle.
Meditation posture essentials
is a sense of the body's center of
gravity
, placed between the buttocks
and
cushions, spine and neck
is vertical, head, neck,
until tailbone far, in a
straight
line. Do not
bent, crooked right nor
left curve; when sitting
over his head and was
a vertical line, do not bow
or upward, from the lower
body
the best legs disk, if
you can not
cross-legged, legs
crossed
sitting or sitting in a
chair
on is also possible. Hands,
palms up, his left hand on
the
right palm in the next,
overlapping placed Tuishang;
then light close the lips,
tongue
against the palate
light, lightly pressed upper and
lower teeth
, eye relaxation,
shoulders
, arms, hands are not
forced waist straight, lower
abdomen
relax ── this is the most
correct posture.


Correct posture, you can
stabilize the body, your mind and
focus, systemic circulation
Qimai more smooth. Focus
feeling, not in the head or upper
body
, but between the hip and
the mat, the other part of the body
you leave it. Eyes
can shut, but this is likely
to
doze drowsy, have
illusion, distractions, then you can
open the eyes of
20%, but only opened
it in front of things do not need
to
pay attention to it.
To exercise our hearts
out to enjoy the feeling of
breath from the nostrils. Able to
do so
, the heart has been
sent, you will not see with your
eyes
, ears went to
hear
.

2. pranayama
/ meditation time,
how to breathe?
Feeling
of breathing, is in the front part
of
the nose, but do not
particularly care to go after the
air
entering the nostrils, is
into the lungs or into
where; is the usual
natural breathing, do not control it,
do not deliberately breathing fast
or slow, deep or
shallow, just know that there are
breathing out and breathing
into the feeling is like.
Then your heart, like
standing in front of a cinema
ticket collector, received a
ticket
, let a person go,
as
to go after what
is sitting on a seat,
it is not a ticket collector of the
tube
.Some people want to control the
breath, hoping to breathe the
longer the better
, the more the
better
, which is not only
unnecessary
, but also can cause
shortness of breath, chest tightness
airlock side effects; some
people
pay attention to abdominal
breathing, originally started
in the lower abdomen can feel
peristalsis, however, only made
the
heart a time to settle
down
, but there is no way to open
meditation and wisdom.
So, when the diaphragm decreased
depth of breathing may cause abdominal
peristalsis and downs, but do not
try to control it will
squirm, just know that
feeling is like breathing in
the
nostrils. Maybe some people
have become accustomed to breathing
peristalsis in the lower abdomen, and
peace of mind, you can temporarily
use it until after your heart has
been
settled, do not go
belly up
note.

Every time you start
to meditate, we must take
the good posture, which is
to regulate the body. After a
good
feel physically very comfortable to
sit
, then know that
breathing, enjoy breathing, know
your
body in meditation, and
breathing is only part of the body,
all the senses are all just part of
the body,
do not pay special attention
to
one or several parts.No
special attention to local or local
conditions, not the body, the
environment and
troubled heart
condition, maintain a lucid
mind, know your body
in meditation, which is
"silent"; know
the body in meditation,
aware of the body and the
surrounding environment
situation, but
also
aware of distractions arising
from
the heart delusion, it is
"photo." Know very well that
the body in meditation, but also
know
the situation on the body,
but leave it, this is the
"silent photos at the same
time
."

3. Aligning
/ meditation time,
how at ease?
According to
practice law is silent
aligning the four
levels:

(1) win
their hearts
:
From the heart
"edge habitats past"
and "
future edge
habitat" of the
situation
, you receive the "edge of
the
border now," this
point
. Shexia past and
future
border territory,
is "silent"
edge habitat is now
"photo."(2)
photo Heart:
Is to
recover the heart, is now on the
front
was taken in the methods
used
. That is the heart of
territory from the past and future
environments back, after
only the front edge of the
current
environment, further
narrowing the scope of the current
territory of the former, for the
various environmental situation
happened before now,
though probably see,
hear, but Do not be
influenced by them and students
from the
emotional reaction. Next,
it is clear that the present
study, neither
distractions, paranoia, drowsiness
troubled, nor keep
distractions, paranoia, drowsiness
fight, as long as the easy
and
dense on the methods
used in the heart, the other
problem is not will be produced.
Not with thoughts, paranoia,
drowsiness
fight is
"silent", the heart of
the method is used in the
"photo."

(3)
Confidence:
Is the
mind dwells on the method
being used. At this point
of the heart, has a variety of
conditions
can not be affected by
physical and psychological environment,
smooth
, stable and sustained in
the method. Clearly knew that he
was
meditating, but also know
that they have to meditate in a
smooth
, stable
situations. Know that,
"
according to" smooth
stability is
"silent."(4)
mood:
All climbing down
the heart, neither executive
nor seek truth Wangjing
territory, as ordinary people
live, this is the "Diamond
Sutra"
of "no live
raw heart," that is
"Platform Sutra" of
"no-mind heart", "no
phase
heart. "From the peace
of mind
and to the lack of interest
is sustained hard, continue
to
put the homes of various
phases, until the mood
can be safe homes
with no status.
In this process, the
level you want to win their hearts and
homes in the past, the
future
; levels of intake
center to round distractions,
delusions; ease the physical and
mental
condition to round
hierarchy is happening in the
environment
; unintentional level
to round jump, homes true,
does not perform Have both
sides
, not the
middle. As <</SPAN>Yongjia
sermon song> said
"not realistic and not
in addition to paranoia," but it is

not
hiding nothing to enjoy the
cozy cave, but
revel photo of,
Compassion and Wisdom immeasurable.Second,
the
attitude:


According to
attend the basic attitude of silent
meditation must comply with the
following three points
:

1.
Fat
compassion:
Bodhicitta is
the
great compassion, but also allows
us
a deep understanding of the Buddha's
heart.

The purpose of initiating great
compassion
, is to find their true
colors
and experience the local
scenery every man. In order to
achieve
spiritual goals, you have
to
put the homes of various
phases from the start,
though not yet seen the true colors
yet to experience the local
scenery, but to practice moving in
this direction
. Put homes
all phases that is
"silent", and strive
to put the homes of various
phases of practice that is
"illuminated", which is
convenient entry of silent
meditation photos.

2.
Place
all homes
with:
Put homes
all phases is not attached
to any phenomenon, in fact,
no living heart. Heart
live in psychological
phenomena
, physical phenomena
do not live in, live
in environmental phenomena.
All heart, all phenomena
outside the heart, although,
but do not go dedication it, not
to
care about it, is
to put homes all phases.
Do not live in any kind of
phenomenon is the
"
silent"; know that
all
phenomena are taking place,
and
that is the
"photo." All birth and
death
situation, are
aware of, but it
is
not persistent, does
not
occur due to a variety of
conditions
and fluctuations in the
heart
, which is put round
the phases; in
meditation, a phenomenon
known any, can not
afford
a second study, At
the same
moment is silent
discharge homes according to the
phases
.How to put the homes
of various phases? Is from
the
relax, unwind and
stability
to proceed: First, relax
the eye first, and then the whole
body
relax, do not mind to
pay attention to
what, do not go
thinking, just know that they are in
a relaxed state. Second, the body
upright
, facial muscles relax,
relax neck and shoulder, the arm is
not
hard, hand knot Act defines
India put the legs, no
longer
cares; lumbar
relax, lower abdomen relax and
enjoy a
breath and enjoy the
breath from the nose out of
and into the feeling, not
the other tube. Third,
further, the heart has been
relatively stable, less
distractions, and this time the
experience
if you do not know the feeling
of
breathing from the nose
and out, is likely to doze off.
Then you can use the
"just meditate"
approach
, easily experience,
know your body is meditation can
be.


3. rest
everything:
For
Bono, the practice and
troubles are things,
the hearts of some care, called
"things." Let
care anywhere hearts stopped
when the heart does not have any
worries, though as usual live
on
, but everything is
resting.

Thing, it is
impossible
not, you do not
put
an idea before something
has happened, and
what happened after an idea
yet, care in the body.
Just do has been done, you
can
have a memory, but do not
care; things have not
happened, may have
plans, but do not suspense;
every moment with the methods
used
were not appropriate,
all
big deal, must be ready to
lay down, this is the
"
rest everything is"
a.
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