第八辑 把心带回家 Volume 8: Bringing the Mind Home
禅修是指什么呢？
What is meditation?
如果你是在观呼吸的话，禅修就是观呼吸。观一段时间就停止、不观呼吸，保持觉照；
If you are practicing mindful breathing, then your meditation is mindful breathing. After a period of practice, take a break while maintaining mindfulness.
再进一步就是在禅修中如理作意。打比方观多体观。你观一下多体观，观完了以后就休息，安住在刚刚作意的那个境界中。
The next step is to be mindful during meditation. Let's take the meditation on multiplicity as an example. Meditate for a while, and then take a break while abiding in the state of mind that was just cultivated.
你作意多体观，观修身体的多体，无论是色蕴的、受蕴的、想蕴的……一个一个观完了以后你就休息，让心静下来——不观修了，让心保持在这种多体观的觉受中休息一会。
Meditate that the body is composed of multiple parts, including the aggregates of form, feeling, perception, etc., one by one. Then take a break and let your mind rest. Pause your meditation and rest your mind briefly in the sense of multiplicity.
当这种多体观消失的时候，你又开始作意。你可以作意无常观，观蕴刹那生灭。观一会儿，作意一会，然后你又休息，就安住在刚刚作意完的心的境界里面。
When the sense of multiplicity fades away, start to meditate again. You can meditate on impermanence—the arising and ceasing of aggregates moment by moment. After meditating for a while, take another break and abide in the post-meditation state of mind.
因为作意完了，你的执著心、实有的观就会消失掉，你就安住在如理作意后的境界中休息，所以说“在休息的时候禅修”。
This is because after meditation, your attachment and tendency to perceive things as real will dissipate, so that you can rest in the state of mindfulness. Hence, it is said, "practice during the break".
什么叫“在休息的时候禅修”呢？就是当你心里面没有什么执著的时候，你躺在那里或者坐在那里也是休息。
What does it mean to "practice during the break"? It means when your mind is free from attachments, you are resting, whether you are lying down or sitting.
打坐的时候，你不要说：“我要打坐了。”不要这样想。坐下的时候，你说：“我要休息了。”这样想，坐下来放松。因为你休息嘛，肯定是放松的，就像躺下一样——坐那里跟躺着一样， 什么都不想了，就可以开始禅修了。
When you meditate, instead of thinking "I'm going to meditate," think, "I'm going to rest," and then sit and relax. Since you are resting, you are certainly relaxed, as if you are lying down. When you put away all your thoughts, you can begin your meditation.
你坐那里心里很紧张，老是想：“我什么时候开始进入禅修啊？我什么时候……”就开始打妄想，你执著你的禅修的时候，就无法进入正确的状态，
If you sit there nervously, constantly thinking about something like "When will I enter meditation? When will I...", being attached to your meditation, you won't be able to enter the right state.
所以叫“在休息的时候禅修” ——你的心歇下来了以后才能进入禅修的状态，才能够如理作意。
That's why it's recommended to "practice during the break"—only when your mind settles down can you enter the meditative state and attain mindfulness.
那么“在禅修中休息”呢？就是你如理作意以后要知道，不要一直使用方法，观修完了以后要停下来、不观修，然后放松，安住在观修后的状态中，所以叫“在禅修中休息”。
And what about "taking a break during meditation"? It means don't constantly use the method after mindfulness is attained. Take a break from meditation, stop practicing, relax, and abide in the post-meditation state. Hence, it's called "taking a break during meditation".
交替进行，这样进步是很快的。这个方法你们一定要记住，这样进步很快。
Progress will be swift when you alternate practice and rest. Bear this in mind to progress quickly.
小坐片刻，然后休息，大约三十秒或一分钟非常短暂的休息。
Sit for a short time; then take a break, a very short break of about thirty seconds or a minute.
但不管做什么，都要了了分明，
But be mindful of whatever you do.
你休息的时候也是了了分明的。所谓的正念就是如理作意，你作意了以后才有正念，
Remain mindful when resting. The so-called mindfulness means right attention. Mindfulness arises only when you pay attention according to the reality.
不要失去正念及其自然的轻安。然后让自己清醒，重新坐。
Don't lose your presence and its natural ease. Then alert yourself and sit again.
你如理作意，打比方观无我，作意，正念生起来以后了了分明，就开始休息。休息就是不作意。不作意片刻以后，你又开始作意。因为你不作意，过一会我执又现前了，执著又来了。
For example, when meditating on no-self, after mindfulness arises, you can take a break. That is, rest your mind. Moments later, you can resume your meditation. Because when the mind is at rest, ego reappears and attachments return.
这肯定的，因为我们无始劫来我执太坚固，所以要作意一会、休息一会，作意一会、休息一会，这样的话就进步很快的。
This is inevitable, as our strong ego-grasping has been deeply rooted since beginningless time. Therefore, we need to alternate between practices and breaks to make swift progress.
你不能一直作意。一直作意你受不了的：一直作意就太猛了，身体马上就感到疲惫，就会散乱、胡思乱想，会失去正念的。
You cannot meditate all the time. You won't be able to bear it: constant meditation is too intense that your body will be exhausted very soon, your mind will run away, and you will lose your mindfulness.
你不可能一直在如理作意。如理作意的时候，作意完了要休息一会，让你的心保持正念分明。
You cannot constantly engage in meditation. You need to take a break after a meditation session, so as to maintain mindfulness.
如果你以这个样子做许多次短暂的禅修，你的休息将常常让你的禅修变得更为真实，
If you do many short sessions like this, your breaks will often make your meditation more real.
你放松的时候、休息的时候反而真正的禅定生起来了，作意的时候事实上还是一个思择修，放松的时候反而是安住修——你休息的时候就是安住修，作意的时候叫思择修，这两个修习交替进行，这是最好的。
True meditative state may arise when you relax and rest. In fact, when meditating, you are engaging in analytical meditation; whereas, when you take a break, you may abide in stabilizing meditation. It's best to carry out these two types of meditation alternately.
你的禅修变得更为真实，更有启发性；它们将从你的禅修过程中除去笨拙、令人心烦的僵硬感、
Your breaks will often make your meditation more real and more inspiring; They will take the clumsy, irksome rigidity out of your practice.
你坐那里会感到僵硬，为什么？你老是想作意，心里面越作意越执著，老是不知道这个方法怎么是正确的，在那里胡思乱想、乱作意，那说明你方法还不会用。
Why do you feel rigid when sitting? Because you are trying to meditate, and the more you try, the more attached you become. You are not sure how to correctly apply the method, and your mind wanders restlessly. This indicates that you don't even know how to use the method.
这里说“令人心烦的僵硬感”，因为你在禅修中不懂得放松，思想会变得僵硬、变得紧张——僵硬感、严肃感和不自然， 我们的心会变成这样——“笨拙”。
Here it says "irksome rigidity". Because you don't know how to relax during meditation, your mind becomes rigid and tense. Rigidity, solemnity and unnaturalness. Our mind will end up being…"clumsy"!
如果你知道怎么休息的话，禅修中带给你愈来愈多的专注和轻安。因为你放松了以后，反而心就容易专注，反而安定了。
If you know how to rest, meditation will bring you more and more focus and ease. Because when you relax, your mind becomes more focused and settled.
渐渐地，通过这种休息和禅坐的交叉运用，禅修和日常生活的藩篱将崩溃，
Gradually, through this interplay of breaks and sitting, the barrier between meditation and everyday life will crumble.
在生活当中你也会这样，要做事的时候先作意一下，先观修一下，放松了，然后就开始做事——你要做什么事之前先如理作意一下，提起正念来，这叫禅修。
In daily life, you can apply the same approach. Before engaging in any task, take a moment to bring up mindfulness, meditate, relax, and then begin the task. Before doing anything, meditate to bring up your mindfulness. This is called meditation.
易明之光 Mini读书@2023