第八辑 把心带回家 Volume 8: Bringing the Mind Home
休息，头脑就容易清醒；如果能够盘好腿，炁能够往上升，也会让你清醒。
Taking breaks makes the mind clearer; when legs are properly crossed, energy flow will rise, which also makes you more alert.
敦珠仁波切总是说，初学者的禅修时间应该要短，坐四、五分钟，然后休息一分钟。
Dudjom Rinpoche used to say that a beginner should practice in short sessions. Practice for four or five minutes, and then take a short break of just one minute.
“休息一分钟”不是叫你乱动，而是坐那里不用禅修的方法。
"Taking a short break of just one minute" doesn't mean moving around, but to sit there without using any meditation method.
放下禅修的方法，但不要连你的正念分明也放下。
Let go of the method, but don't let go of your mindfulness altogether.
你的正念分明还是在那里的——禅修的方法不用了，但是这个时候可能正念分明更清楚、更分明。
Your mindfulness is still there. Although you are not using meditation method, your mindfulness may be even clearer.
有时候，当你一直在努力禅坐时，很奇怪的是，休息的片刻，如果你还保持正念分明和活在当下，反而是禅定发生的时刻。
Sometimes when you have been struggling to practice, curiously, the very moment when you take a break from the method—if you are still mindful and present—is the moment when meditation actually happens.
因为你在努力禅修的时候带着执著，老想自己入定，心里执著禅修；当你休息的时候，放下了禅修的方法，就没了执著，这个时候反而真正的正念分明生起来了，没有带着任何执著的正念分明反而是发生了。
This is because when you are struggling to practice meditation, you may have attachment and constantly seek to enter meditative state. However, when you take a break and let go of the method, your attachment stops too. At that moment, true mindfulness arises, free from any attachments.
这就是为什么在禅修中休息和禅坐同样重要的原因。
That is why the break is just as important a part of meditation as the sitting itself.
也就是说，我们在禅修的时候禅修的方法不能一直用，要用用停停——用五分钟，停一会儿那个方法。不要一直执著在方法上，要停一会。
In other words, during meditation, we shouldn't constantly use the method. Instead, we should take regular breaks—use it for five minutes and then take a break. Don't cling to the method, but take breaks from it.
方法停了，但是心的正念分明没有停。
However, even when the method is paused, your mindfulness is not paused.
打个比喻，就像游泳一样。游泳的时候你肯定使劲地划呀划，当你不划的时候，把手、脚都伸直了，很轻松地往前漂移。
Let's take swimming as an analogy. When you swim, you start with paddling strongly. But when you stop paddling, you stretch your arms and legs, floating forward effortlessly.
会游泳的人都知道用力和放松：用力的时候用力，但是不用力的时候就完全放松，手、脚都完全伸直，身体会自然地往前漂移，又轻松，并且往前走，游得很快。
Competent swimmers know exertion and relaxation: when you need to exert, you do so; but when you don't need to, you relax completely with hands and legs fully straightened, and your body will drift forward spontaneously and swiftly.
你该用力的时候，不该用力的时候就别用力。
Exert when necessary and relax otherwise.
不会游泳的人就使劲地乱折腾，然后很快就喝水了——不会游泳的人瞎打水，脚也使劲拽、手也使劲抓，就喊救命了。
Non-swimmers tend to thrash around, and before long, they are choked by water. They struggle in the water, kick their legs and use their hands to desperately grab at anything, and end up crying for help.
会游泳的人一下就是一下，游的时候用力一划水，不游的时候他手脚是完全放松的，一点力都不用，反而往前走、往上升——自然就浮起来了。
A competent swimmer only makes necessary movements. He makes a strong forward stroke and then relaxes his arms and legs completely. Then the body floats forward spontaneously without further effort.
不会游泳的人，你只要不怕，打比方你想浮起来的时候，只要用力往下一压水，身体自然就起来了。这个时候你不需要再使劲打水，自然身体就浮出来了；它要沉下去的时候，你再用一下力。
For non-swimmers, as long as you are not afraid, you can float by simply pressing down on water. The body will float spontaneously. There is no need to punch water desperately. Pressing down on water when you are about to sink is all it takes to keep you afloat.
你身体会休息的话，多远都能游。像走路一样，腿也是这样交换着休息，它就不会累。
If your body is allowed to take breaks, you can swim any distance. Similarly, legs rest alternately during walks and are therefore not exhausted.
修习禅坐也是这样的，要会休息。我们打坐的时候方法用一下，但是也要不用方法，方法停下来。
Likewise, we should take breaks during meditation. We need to alternate between using the method and letting go of the method.
有时候我会劝禅修面临问题的学生在休息中禅修、在禅修中休息。你们记住这句话。
Sometimes I tell students who are having problems with their practice to practice during the break and take a break during their meditation! Please remember this.
易明之光 Mini读书@2023