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　　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。

　　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」。

　　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。

　　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。

　　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.

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。

　　修習默照禪必須遵守的基本態度，有如下三點：