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第二章奇迹就是在大地上行走

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艾伦说自从把陪伴乔伊和苏

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的时间当成他自己的他就

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有了无限的时间但是艾伦也许

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只是原则上拥有这个无限的时间因为

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毫无疑问在和乔伊温习功课时艾伦

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有时会忘了把乔伊的时间

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当成自己的那他就会失去

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这些时间艾伦可能会希望时间快

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些过去他也许会变得不耐烦

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觉得自己的时间被浪费了因为

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那不是他自己的时间所以如果

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艾伦真的想拥有无限的时间

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他就必须在和乔伊一起学习

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时对这是我的时间保持清醒

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认知可是人们不可避免地会在这样

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的时间里被其他事物分心所以

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如果想真正保持清楚的觉知从

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现在开始我将用正念这个词

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来指称对当下的实相保有觉知

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就要即刻在日常生活中开始修习而

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不只是在禅修时当你行走

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在通往乡间的小路上你就可以修习

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正念走在这条四周都是绿

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草的泥土路如果你修习正念

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你就能真正体验这条小路

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这条带你去往乡村的小路

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你可以通过练习保持觉知来修行

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正念我正走在这条通往

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乡间的小路上不论晴天还是雨天不论道路

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干燥还是泥泞你都要一直保持

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这个心念但不要机械式地重复

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机械式的思维是正念的对立面

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当漫步乡间小路时我们如果能够真正

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地安住在正念中就会

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觉得每一步都是无上的奇迹

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欢喜将如花儿般绽放在心间使

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我们就此步入实相的世界我喜欢

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独自漫步在乡村小路上两旁长

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满了秧苗和青草我在正念

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中踏下每一步了知

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自己正行走在这美妙的大地

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上在这样的时刻存在本身就

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是个奇迹是不可思议的实相人们通常

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认为在水上或在稀薄的空气

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中行走才是奇迹但是我觉得真正

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的奇迹既不是在水上行走也不是在

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稀薄的空气中行走而是在大地

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上行走每一天我们都置身奇迹

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中那些连自己都未认知到

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的奇迹蓝天白云绿草孩子黝黑

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而充满好奇的眼睛那也是我们

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自己的眼睛所有的一切都是奇迹

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禅坐独体禅师说禅坐时应该坐

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得挺直生起这样的念头正身

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端坐如坐菩提座当愿众生心

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无所著菩提座是佛陀开悟时

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坐的地方既然人人都可成佛

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而佛陀指的就是所有已经

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开悟的众生那么肯定有许多成佛

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的人坐过我当下所在的

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菩提座正身端坐如佛陀坐菩提座

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即可生出欢喜在正念中坐禅

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本身就意味着渐次成佛越南诗人尹楚聪

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在某处静坐时经历过相同的

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体验他突然了悟无数年以前许多

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人曾坐在他现在静坐的

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位置上而未来的岁月里还

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会有其他人坐在那儿今日

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我坐处过往他人亦静坐千年

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后来者仍纷纷究竟谁是歌者

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谁为听者他静坐的那个地方

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那段时间成为连接他与永恒

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实相的重要桥梁然而忙碌又多虑

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的人们没有悠闲的时间漫步在

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绿草茵茵的小路上或是在树

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下静坐人们必须筹备各种计划不断

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和身边的人协商试着努力

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解决层出不穷的难题总是有棘手的

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事情要做人们必须处理种种困境

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每时每刻都专注工作每分每秒

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保持警醒准备好应对状况随机应变你

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可能会问那我们如何修习正念

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我的答案是专注工作保持警觉

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和清醒准备好应对任何可能发生

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的状况随机应变这就是正念没有理由

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把正念与专心工作保持警醒并

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做出最佳判断区分开来人们在协商

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解决和处理各种状况时若要获得

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圆满的结果平静的心和自我

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控制能力必不可少任何人都明白如果

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我们不能很好地控制自我反而

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让焦躁和嗔怒干扰了我们那么

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我们的工作不再有任何价值正念

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是奇迹让我们成为自己的主人重建自我

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就好像假设一个魔术师把自己的

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身体切成很多块把每一块

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放在不同的地方手掌放在

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南面手臂放在东面腿放在

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北面然后借助某种魔力魔术师大

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喊一声身体的各个部分就

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重新组合归位了正念就像这个

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魔术它是奇迹可以瞬间召回我们

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涣散的心使它恢复完整这样

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我们就可以过好生命中的

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每一分钟有觉知地呼吸因此正念

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既是方法同时也是目的既是因也是

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果当我们为了修持定力而修习

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正念时正念就是因但是正念

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本身就是觉知的生命正念的

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存在意味着生命的存在因此正念也是

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果正念把我们从无知无觉心念散乱

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中解脱出來让我们充分地活

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好生命里的每一分钟正念让

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我们真正地活着呼吸可以防止心念

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散乱是一个自然且极为有效的

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方法因此你需要知道如何呼吸以

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保持正念呼吸是连接生命与意识

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的桥梁让你的身心合一不论

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何时心念一旦游离不定都可以用

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呼吸作工具重新看好你的心

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轻轻地深吸一口气觉知到你

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正在深呼吸这一事实现在呼出

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肺里所有的气整个呼气过程

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中保持觉知正念经教导我们用

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以下方法觉知自己的呼吸入息你

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知道你在入息出息你知道你

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在出息入息长时你知道我

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入息长出息长时你知道我

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出息长入息短时你知道我

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入息短出息短时你知道我

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出息短深深地呼出一口气时

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你知道我正深深地呼出

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一口气轻轻地吸入一口气时你

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知道我正轻轻地吸入一口气

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轻轻地呼出一口气时候你知道

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我正轻轻地呼出一口气吸气

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了了分明地觉知整个呼吸你就

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这样训练自己呼气了了分明地觉知

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整个呼吸你就这样训练自己吸气

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让整个呼吸平静下来你就这样

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训练自己呼气让整个呼吸平静下来

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你就这样训练自己在佛教寺院

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里每个人都要学习以呼吸为

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法止住心念的散乱以此修持

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定力定力是藉由修习正念获得的

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能量能够助人开悟当一个普通人

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有觉知地呼吸时他就已经

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开悟了为了维持长时间的正念

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我们必须不间断地观照自己的

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呼吸这里正是秋天金黄色的树叶一片

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片落下真是美极了在树林

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里散步十分钟观照呼吸并保持正念

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我感到神清气爽焕然一新如此我可以真正

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地与每一片树叶交流当然独自

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漫步在乡间小路上比较容易保持正念

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假如你身边有个朋友他不

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说话只是观照他自己的呼吸那么

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你也可以毫不费力地继续保持正念

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但是如果身边的朋友开始说话保持

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正念就变得有点困难如果你在

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心里想希望这家伙别再说了这样我

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才能专心你就已经偏离了正念

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但是如果你心里想如果他想

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聊天我会回应但是我会继续

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安住在正念中觉知我们正

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一起在这条路上行走的事实

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觉知我们所说的话我还是

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可以继续观照我的呼吸如果你

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能生出这样的心念你就

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会继续安住在正念中这样的

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情形下修习正念比你独处时

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要困难一些但是如果你继续修炼

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就能锻炼出功力修持更深的

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定力有一句越南民谣这么

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唱最难莫过于在家修道其次是

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在人群中再次是在寺庙里

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只有在喧闹和苛刻的情况下

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修行正念才真的是一种考验

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数呼吸与随呼吸在最近为

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非越南人开办的禅修班里我

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常建议各种自己用过的方法

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这些方法都相当简单我建议初学者

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学习随息法随顺呼吸的方法学生背贴

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地板躺着然后我请所有的

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上课的学员围过来好给他们

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解说一些简单的要点1尽管吸气

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与呼气都靠肺来运作并且

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范围在胸腔一带但是胃部也

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发挥一定作用胃会随着肺的

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充气鼓起来刚开始呼吸时胃

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会开始往外鼓但是吸气进行

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到大约三分之二时它又开始瘪

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下去2为什么呢你的胸腔和

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胃部之间有一层肌肉膜

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叫做横膈膜在你正确地呼吸时

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空气会先充满肺的下半

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部空气充满肺的上半部

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前横膈膜会往下推到胃使

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胃部鼓起来当肺的上半

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部充满空气时胸腔会向外

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扩张使得胃又瘪下去3这

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就是古人所说呼吸始于

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肚脐终于鼻尖对初学者来说躺下练习

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呼吸非常有帮助重要的是防止

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太过用力对肺部来说过度用力

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是危险的尤其是在肺部因多年

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不正确的呼吸而变得虚弱时

209
00:09:46,812 --> 00:09:49,336
开始练习时修习者应该背枕

210
00:09:49,336 --> 00:09:52,049
着一块薄垫子或毯子双臂轻松

211
00:09:52,049 --> 00:09:54,324
地放在身侧不要垫枕头

212
00:09:54,875 --> 00:09:57,937
专注呼气看看它有多长心里

213
00:09:57,949 --> 00:10:01,799
默数123缓慢地测量

214
00:10:01,799 --> 00:10:05,299
它这样数几次之后就能知道

215
00:10:05,299 --> 00:10:08,537
自己的呼吸长度或许是5现在

216
00:10:08,861 --> 00:10:11,274
试着延长呼气的长度多数一

217
00:10:11,287 --> 00:10:13,812
或两个数让呼吸的长度变成

218
00:10:13,836 --> 00:10:17,174
6或者7接下来开始一边呼气一边

219
00:10:17,187 --> 00:10:19,037
从1数到5数到5

220
00:10:19,037 --> 00:10:21,636
的时候不要像以前一样立刻吸气

221
00:10:22,074 --> 00:10:24,361
试着让呼气延长到6或者

222
00:10:24,361 --> 00:10:26,736
7这样你就能清空肺部里

223
00:10:26,736 --> 00:10:29,899
的气呼气结束时稍作停顿

224
00:10:30,324 --> 00:10:32,037
让你的肺自发地吸入

225
00:10:32,062 --> 00:10:34,486
新鲜空气让你的肺在不费力

226
00:10:34,486 --> 00:10:36,973
的情况下能吸入多少空气

227
00:10:37,086 --> 00:10:39,836
就吸入多少空气吸气一般要

228
00:10:39,836 --> 00:10:42,649
比呼气短些保持在心里计数

229
00:10:42,937 --> 00:10:45,836
测量吸气和呼气的长度像这样

230
00:10:45,862 --> 00:10:48,924
练习几个星期躺下时对你所有的

231
00:10:48,937 --> 00:10:51,875
呼气和吸气保持觉知如果你有

232
00:10:51,886 --> 00:10:53,386
一只嘀嗒声很响的钟

233
00:10:53,699 --> 00:10:55,949
可以用它来帮助自己测量呼气

234
00:10:55,975 --> 00:10:58,711
和吸气的长度在行走坐卧

235
00:10:58,975 --> 00:11:01,886
站立中尤其在户外时继续测量

236
00:11:01,912 --> 00:11:05,500
你的呼吸行走时你可以用脚步来

237
00:11:05,500 --> 00:11:08,761
测量呼吸大约一个月后你呼气和

238
00:11:08,774 --> 00:11:11,011
吸气的长度就会差不多了会

239
00:11:11,011 --> 00:11:14,350
逐渐拉平最后变得完全相同如果你

240
00:11:14,350 --> 00:11:16,537
呼气的长度是6那么吸气的

241
00:11:16,549 --> 00:11:19,437
长度也会是6如果练习时

242
00:11:19,562 --> 00:11:22,612
觉得有点疲倦要立刻停下来即使

243
00:11:22,625 --> 00:11:24,737
你丝毫不觉得累也不要太

244
00:11:24,737 --> 00:11:27,112
长时间地练习这种长度均等的

245
00:11:27,136 --> 00:11:29,737
深呼吸10到20次呼吸就够了

246
00:11:30,299 --> 00:11:32,386
当你觉得稍微有点疲劳时就

247
00:11:32,399 --> 00:11:35,000
恢复到平常的呼吸状态疲劳是

248
00:11:35,000 --> 00:11:37,524
一种出色的身体机能在决定我们

249
00:11:37,636 --> 00:11:39,899
是该休息还是继续时它是

250
00:11:39,912 --> 00:11:42,787
最好的顾问为了测量呼吸的长度

251
00:11:43,136 --> 00:11:45,250
你可以计数也可以用喜欢的

252
00:11:45,274 --> 00:11:47,649
有韵律的话语假如你呼吸的

253
00:11:47,662 --> 00:11:50,312
长度是6你可用六个字来

254
00:11:50,312 --> 00:11:52,949
代替数数当下我心平和

255
00:11:53,524 --> 00:11:55,586
如果长度是7可以用我走

256
00:11:55,586 --> 00:11:57,761
在绿草地上如果你是个

257
00:11:57,787 --> 00:12:00,399
佛教徒可以说我皈依于佛

258
00:12:00,399 --> 00:12:03,812
陀如果你是基督徒可以说我

259
00:12:03,812 --> 00:12:05,836
们天上的父当你行走

260
00:12:05,836 --> 00:12:09,250
时一步一字互相对应宁静

261
00:12:09,250 --> 00:12:12,187
的呼吸你的呼吸应当是轻柔的和缓

262
00:12:12,187 --> 00:12:14,899
的顺畅的像流过沙土的小溪

263
00:12:14,912 --> 00:12:18,449
一般你的呼吸应该非常宁静静得连坐

264
00:12:18,449 --> 00:12:19,711
在你身边的人也听不见

265
00:12:20,274 --> 00:12:23,437
你的呼吸应当温和地流动一如河流也

266
00:12:23,437 --> 00:12:25,687
如水蛇游走水中而不是像

267
00:12:25,687 --> 00:12:28,000
一行行崎岖不平的山脉或是马儿

268
00:12:28,000 --> 00:12:30,987
的飞奔疾驰对我们的呼吸运用自如

269
00:12:31,362 --> 00:12:33,162
就是对我们的身心掌控自如

270
00:12:33,737 --> 00:12:36,824
每一次我们发现自己心神散乱或是

271
00:12:36,850 --> 00:12:39,524
用尽方法也难以自我控制时都

272
00:12:39,537 --> 00:12:41,412
应当运用观照呼吸的方法

273
00:12:42,100 --> 00:12:44,475
在你坐禅时开始观照自己的

274
00:12:44,486 --> 00:12:48,537
呼吸首先像平常那样呼吸然后渐渐

275
00:12:48,548 --> 00:12:51,912
缓和下来直到每次呼吸都变得平静

276
00:12:52,187 --> 00:12:55,448
和缓且绵长从你坐下到呼吸

277
00:12:55,461 --> 00:12:57,912
变得深细无声的期间觉知自己

278
00:12:57,937 --> 00:13:00,924
所有的起心动念要一直觉察发生在

279
00:13:00,948 --> 00:13:04,000
身上的一切就如正念经的开示

280
00:13:04,350 --> 00:13:07,736
吸气时觉知你在吸气呼气时

281
00:13:07,961 --> 00:13:10,511
觉知你在呼气深深地吸进

282
00:13:10,524 --> 00:13:13,948
一口气时你知道我正深深地

283
00:13:13,975 --> 00:13:16,787
吸进一口气深深地呼出一口气

284
00:13:16,787 --> 00:13:19,937
时你知道我正深深地呼

285
00:13:19,937 --> 00:13:22,875
出一口气浅浅地吸进一口气时

286
00:13:23,200 --> 00:13:25,399
你知道我正浅浅地吸进

287
00:13:25,412 --> 00:13:28,700
一口气浅浅地呼出一口气时你

288
00:13:28,700 --> 00:13:31,162
知道我正浅浅地呼出一口气

289
00:13:31,736 --> 00:13:35,125
吸气了了分明地觉知整个呼吸你

290
00:13:35,125 --> 00:13:38,274
就这样训练自己呼气了了分明地

291
00:13:38,287 --> 00:13:40,950
觉知整个呼吸你就这样训练自己

292
00:13:41,500 --> 00:13:44,825
吸气让整个呼吸平静下来你就

293
00:13:44,825 --> 00:13:48,298
这样训练自己呼气让整个呼吸平静

294
00:13:48,298 --> 00:13:51,937
下来你就这样训练自己大约十到二十分钟

295
00:13:51,950 --> 00:13:54,548
之后你的心绪就会沉静下来

296
00:13:54,861 --> 00:13:57,636
宁静得像一个池塘水面上甚至

297
00:13:57,636 --> 00:14:00,111
连一丝涟漪都没有数呼吸

298
00:14:00,236 --> 00:14:02,423
让呼吸变得平静且和缓的方法

299
00:14:02,798 --> 00:14:06,062
可称为随息法随顺呼吸如果

300
00:14:06,086 --> 00:14:08,386
这个方法一开始学起来有点困难

301
00:14:08,787 --> 00:14:12,736
你可以用数息法数呼吸代替吸气

302
00:14:12,950 --> 00:14:15,750
在心里数一呼气在心里数

303
00:14:15,750 --> 00:14:19,336
一再吸气在心里数二呼气

304
00:14:19,625 --> 00:14:22,024
在心里数二这样一直数到

305
00:14:22,024 --> 00:14:25,662
十然后再从一开始这些数字就像

306
00:14:25,673 --> 00:14:27,875
一条绳子把正念和呼吸系在

307
00:14:27,875 --> 00:14:30,761
一起在持续觉知呼吸的过程中

308
00:14:31,099 --> 00:14:34,774
这个练习只是起点可是如果没有正念

309
00:14:35,075 --> 00:14:37,261
你很快就会数错忘了

310
00:14:37,274 --> 00:14:39,325
数到哪里时只需要回到一

311
00:14:39,325 --> 00:14:41,673
然后继续直到你能够保持正确地

312
00:14:41,687 --> 00:14:44,287
计数一旦你可以真正地专注地

313
00:14:44,298 --> 00:14:46,673
数你就已经达到某种程度

314
00:14:46,912 --> 00:14:49,899
可以丢弃数息法只专注呼吸本身

315
00:14:50,473 --> 00:14:53,912
在你心烦意乱或者思绪散漫发现修行

316
00:14:53,924 --> 00:14:56,274
正念很困难时请你回到呼吸

317
00:14:56,274 --> 00:14:58,711
上有觉知的呼吸本身就是

318
00:14:58,723 --> 00:15:02,174
正念呼吸是觉照意念的妙方正如

319
00:15:02,187 --> 00:15:04,211
某个宗教团体在它的教义中

320
00:15:04,211 --> 00:15:06,598
所说众生不应在妄念中

321
00:15:06,787 --> 00:15:09,886
或外在环境中迷失自己修息

322
00:15:09,886 --> 00:15:12,537
以重新把持身心修正念以生

323
00:15:12,537 --> 00:15:15,348
定与慧一举一动都是仪式让我们

324
00:15:15,375 --> 00:15:18,049
想象一下有一座高墙站在

325
00:15:18,062 --> 00:15:19,812
墙的顶端可以看到很远的

326
00:15:19,812 --> 00:15:22,473
地方但是却没有什么工具可以让

327
00:15:22,473 --> 00:15:25,250
人爬上墙顶只有一条从顶端

328
00:15:25,274 --> 00:15:27,824
往墙壁两边垂下来的细线聪明

329
00:15:27,824 --> 00:15:29,711
的人会在细线的一端绑

330
00:15:29,711 --> 00:15:31,562
一条较粗的绳子然后走到

331
00:15:31,586 --> 00:15:34,461
墙的另一边拉下细线绳子

332
00:15:34,473 --> 00:15:35,723
就会被牵引到墙的这

333
00:15:35,723 --> 00:15:38,511
一边来接着再将绳子的末端

334
00:15:38,625 --> 00:15:40,549
绑上牢固的粗绳再将

335
00:15:40,562 --> 00:15:42,912
粗绳拽到墙对面当这

336
00:15:42,912 --> 00:15:45,074
根粗绳垂到对面墙根并

337
00:15:45,086 --> 00:15:47,312
固定住时我们就可以很轻松

338
00:15:47,312 --> 00:15:49,949
地爬上墙了我们的呼吸就

339
00:15:49,949 --> 00:15:52,199
像那条细线不过我们一旦知道

340
00:15:52,223 --> 00:15:54,399
如何运用它它就会成为绝佳

341
00:15:54,412 --> 00:15:57,211
工具帮助我们克服那些看起来无望的

342
00:15:57,223 --> 00:16:00,586
境况呼吸是连接身体和心灵的桥梁

343
00:16:00,961 --> 00:16:03,211
能协调身与心使身心得以

344
00:16:03,223 --> 00:16:06,236
合一呼吸与身心状况是相呼应

345
00:16:06,236 --> 00:16:08,723
的它能统合身心既能启发

346
00:16:08,723 --> 00:16:10,774
身与心两者又能带来安宁

347
00:16:10,799 --> 00:16:13,674
与平和许多人与书都探讨

348
00:16:13,674 --> 00:16:16,986
过正确呼吸带来的巨大益处他们

349
00:16:16,986 --> 00:16:19,861
说一个知道正确呼吸的人懂得

350
00:16:19,875 --> 00:16:22,886
如何增进无穷的活力呼吸强化肺部

351
00:16:23,062 --> 00:16:25,524
让血液通畅使得身体的每一个

352
00:16:25,537 --> 00:16:29,024
器官充满活力他们还说正确的

353
00:16:29,037 --> 00:16:32,223
呼吸比食物更重要这些说法都

354
00:16:32,223 --> 00:16:34,924
很有道理多年前我病得

355
00:16:34,937 --> 00:16:37,174
很重在吃了好几年的药

356
00:16:37,287 --> 00:16:39,937
并采取治疗后病情并没有好转

357
00:16:40,500 --> 00:16:42,375
于是我回过头来用呼吸的方法

358
00:16:42,836 --> 00:16:45,687
幸亏这样我治好了自己呼吸

359
00:16:45,687 --> 00:16:48,973
是工具呼吸本身亦是正念尽管

360
00:16:48,986 --> 00:16:51,574
把呼吸作为工具加以运用能让

361
00:16:51,574 --> 00:16:54,125
人们受益匪浅但是我们不应该把这些

362
00:16:54,136 --> 00:16:57,562
益处当作目的本身他们不过是正念觉醒

363
00:16:57,562 --> 00:16:59,961
后的副产品而已在为非越南

364
00:16:59,961 --> 00:17:02,187
人开设的小型禅修班里有

365
00:17:02,187 --> 00:17:06,136
许多年轻人我告诉他们如果每个人每天禅修

366
00:17:06,136 --> 00:17:08,949
一个小时当然很好但那是远远

367
00:17:08,949 --> 00:17:12,523
不够的你还要学会在行住坐

368
00:17:12,674 --> 00:17:15,737
卧以及工作时甚至在洗手洗

369
00:17:15,737 --> 00:17:19,148
碗拖地喝茶和朋友聊天时

370
00:17:19,362 --> 00:17:21,924
都练习禅修不论你在做什么

371
00:17:22,174 --> 00:17:24,424
你都要练习禅修洗碗时

372
00:17:24,662 --> 00:17:26,761
你也许会想着待会儿要喝茶

373
00:17:27,086 --> 00:17:29,324
因此尽快地把碗洗完好

374
00:17:29,324 --> 00:17:32,324
坐下来喝杯茶但是那意味着

375
00:17:32,349 --> 00:17:34,836
你在洗碗时根本没有活在当下

376
00:17:35,412 --> 00:17:37,386
在你洗碗时洗碗应当

377
00:17:37,398 --> 00:17:38,849
是你生命中最重要的事

378
00:17:39,412 --> 00:17:41,474
当你喝茶时喝茶就是你

379
00:17:41,487 --> 00:17:43,625
生命中最重要的事在你

380
00:17:43,636 --> 00:17:46,349
如厕时如厕就是你最重要的事

381
00:17:46,912 --> 00:17:50,086
就像这样砍柴是禅担水也是

382
00:17:50,086 --> 00:17:53,362
禅一天二十四小时都要保持在正念

383
00:17:53,362 --> 00:17:56,461
中而不是只有在禅修读经或

384
00:17:56,474 --> 00:17:59,449
祈祷的一个小时里如此做任何事情

385
00:17:59,761 --> 00:18:03,799
一举一动都要秉持正念一举一动都是仪式

386
00:18:04,086 --> 00:18:06,662
典礼将茶杯子举到你的

387
00:18:06,674 --> 00:18:10,011
唇边是一个仪式用仪式这个词

388
00:18:10,125 --> 00:18:12,636
是不是显得太沉重了我用这个

389
00:18:12,636 --> 00:18:15,412
词是为了警醒你让你理解

390
00:18:15,511 --> 00:18:17,023
觉知是件生死大事