第八辑 把心带回家 Volume 8: Bringing the Mind Home
把心带回家，但我们的心又是如此狂野散乱，因此需要一种善巧方便，还有一些特别的方法。姿势是善巧方便之一，接下来要谈的是姿势，可能与你习惯采用的姿势稍有不同。这是来自古代大圆满传统的教法。
Bring the mind home, but our minds are so wild and distracted that we need a skillful means and some special methods. Posture is one of the skillful means. The posture I'm going to explain to you may differ slightly from others you may be used to. It comes from the ancient teachings of the Great Perfection.
大圆满的教法认为，你的见地，你对心性的体悟，可以通过坐姿的启发而展现出来。
In the teachings of the Great Perfection, it's said that your View - your insight into the nature of mind, can be expressed through the inspiration of the posture.
十方诸佛菩萨的坐姿是一样的，但是手印不一样，代表他们的愿力不一样。
The posture of the Buddhas and Bodhisattvas in the ten directions is the same, but their mudras are different, representing their different aspirations.
禅修坐姿要如山，像山那么稳固、坚定和雄伟。不管狂风如何吹袭，不管乌云如何翻滚，山还是泰然自若。
Sit as if you were a mountain, with all the unshakable, steadfast majesty of a mountain. A mountain is completely natural and at ease with itself, however strong the winds that batter it, however thick the dark clouds that swirl around its peak.
若山一般地坐下来，让你的心升起、飞跃、翱翔。这个姿势要特别注意的是保持背部的挺直。
Sitting like a mountain, let your mind rise and fly and soar. The most essential point of this posture is to keep the back straight.
主要是腰部（的挺直），我们人体的脊柱是一个自然的S形，我们要让这个S形保持一个自然的曲线。腰部是有一点凹下去的，背部稍微有一点往外凸，这是一种自然的弯曲。
The key is to keep the waist straight. Our spine has a natural S-curve, and we should maintain this natural curve. The waist should be slightly concave and the back slightly convex, which is a natural curve.
挺如箭，就是要垂直，稳如山。如此，气才可以轻易流过身上的脉，因为这样坐好了，身体放松了，心也才能找到它真正的休息处所。什么都不要勉强。
To be as straight as an arrow means to be vertical, and as steady as a mountain. The inner energy will then flow easily through the subtle channels of the body. Because by sitting in this way, the body relaxes, and the mind will find its true state of rest. Don't force anything.
脊椎的下半部有一个自然的曲线，必须保持轻松，但不要歪曲。头必须舒服地平衡在颈上。两肩和上半身带出姿势的力量和美感。
The lower part of the spine has a natural curve; it should be relaxed but upright. Your head should be balanced comfortably on your neck. It's your shoulders and the upper part of your torso that carry the strength and grace of the posture.
两个肩膀要放松，但是不能太松懈，松懈和放松还是有些不一样。两臂要稍微有一点展开的感觉，这样的话就会带出姿势的力量和美感。维持着姿态的平衡，但不要用力。
Both shoulders should be relaxed, but not too slack. There is a difference between being relaxed and being slack. Extend your arms slightly , which can carry the strength and grace of the posture. Maintain balance in your posture, but without any tension.
双腿交叉坐着。能够双盘或单盘更好，双腿交叉表示生与死、善与恶、方便与智慧、阳与阴、轮回与涅槃的统一；这是不二的心境。
Sit with your legs crossed. It would be better if you can sit in full-lotus or half-lotus posture. The crossed legs express the unity of life and death, good and bad, skillful means and wisdom, masculine and feminine principles, samsara and nirvana; the humor of nonduality.
如果你的腿有问题，也可以选择坐在椅子上，两腿（自然下垂）放松，但背脊一定要维持挺直。
If you have leg problems, you may also choose to sit on a chair, with your legs naturally hanging down and relaxed, but be sure always to keep your back straight.
易明之光 Mini读书@2023