第八辑 把心带回家 Volume 8: Bringing the Mind Home
敦珠仁波切警告我们的另一个陷阱就是昏沉（昏沉也很难）：“另一方面，在禅修中你也许会经验到混浊、半意识、飘浮的境界，就像有一个盖子悬在你的头上一般——梦幻般的迟钝。其实，这只不过是一种模糊和心不在焉的停滞而已。
Dudjom Rinpoche warns us of another pitfall—drowsiness, which is also difficult to deal with: "On the other hand, in meditation practice, you might experience a muddy, semiconscious, drifting state, like having a hood over your head: a dreamy dullness. This is really nothing more than a kind of blurred and mindless stagnation.
如何脱离这种境界呢？清醒你自己，挺直你的背部，呼出肺部的污浊空气，把你的觉醒力导向清朗的虚空，让你的心清新起来。
How do you get out of this state? Alert yourself, straighten your back, breathe the stale air out of your lungs, and direct your awareness into clear space to freshen your mind.
昏沉的时候你就挺起胸来，做深呼吸，眼睛睁开，凝视虚空。
When you feel drowsy, straighten your back, take deep breaths, open your eyes, and gaze into the clear space.
如果你还是停留在这种停滞的状态，你将不会进步；因此，每当有这种退步情况时，必须一再清除，尽力地保持警觉、正念分明，这是很重要的。”
If you remain in this stagnant state, you will not evolve; so whenever this setback arises, clear it again and again. It is important to be as watchful as possible, and to stay as vigilant as you can."
如果坐在那里真的是太困了，那你就干脆休息一会，实在困了就休息一会；如果不是很困，而是因为养成了昏沉的习惯，你就下坐洗洗脸，或者活动活动，跳两下，活动一下，然后再重新坐起来、坐直，
If you feel really drowsy while sitting, it's better to take a short break. If the problem is not drowsiness but rather a habit of drowsiness, you can stand up and wash your face, do some physical exercises or a few jumps, and then sit down again in an upright position.
特别是要坐直，没坐直一定会昏沉的、马上就进入那种半迷糊状态。
Especially, you need to sit upright, as failing to do so will likely result in drowsiness and may quickly lead to a semiconscious state.
不管使用哪一种禅修的方法，当你发现已经自然到达清醒、辽阔和跃动的安详时，就放弃那个禅修的方法，就让它自己消除，把那个禅修的方法放弃，
Whatever method you use, drop it or simply let it dissolve on its own, when you find you have arrived naturally at a state of alert, expansive, and vibrant peace.
这个时候你很清醒，心也很辽阔，特别是安详，你的心是一种“跃动的安详”，
At that moment, you are very alert, expansive, and especially peaceful. Your mind is in a state of vibrant peace.
然后继续宁静而不散乱地停留在那个境界上，不需要使用任何特殊的方法——那个方法已经完成了它的任务。
Then continue to remain there quietly, undistracted, without necessarily using any particular method. The method has already achieved its purpose.
这个时候你反而可以作观修，如理作意——我们还是赞同如理作意，而不是执著在这种境界上。
At this moment, you can engage in analytical meditation with mindfulness. We advocate practicing analytical meditation rather than clinging to this state.
有些人出现这种境界就不用方法了，所谓的“停留在那个境界上”：清净、辽阔、安详，在那个境界里面享受那种安详、享受那种清净，那也是不对的。我们可以暂时地停留在这个境界上一段时间，但是不能长久地停留，长久地停留就会变成执著。
When some people experience this state, they stop using methods and dwell in that state, which is pure, expansive, and peaceful. They enjoy the peace and purity there, but this is not right either. We can temporarily dwell in this state for a period, but we shouldn't stay in it for too long as it can lead to attachment.
你进入这个境界的时候可以停一段时间，让自己“停留在那个境界上”，这是可以的；但是不能长时间地执著，长时间地停留就变成执著了。
When you enter this state, you can temporarily stay in it for a while, but you cannot linger in it for too long as it can lead to attachment.
如果你的心流失了或散乱了，就必须再度使用最能够让你静心的方法，让你再度地回到正确的安详、清净、辽阔的心境上。
However, if you do stray or become distracted, then return to whatever technique is most appropriate to call you back to the right state of peace, purity, and expansiveness.
易明之光 Mini读书@2023