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第三章正念日每天每时每刻人们

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都应当修习正念说起来容易做

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起来却不简单这就是为什么

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我在禅修班上建议学员每个人

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都应当在一个礼拜中留出一天全身心

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地修习正念当然原则上你拥有每

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一天每个小时可事实上我们中只有

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少数人能够如此我们总觉得家庭工作

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社会事务占据了自己全部的时间

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所以我迫切建议大家一个星期留出

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一天或许是星期六如果留出星期六那么

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星期六一整天都应当是你的是

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你完全主控的一天星期六将成为

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一道梯子它会提升你使

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你养成修习正念的好习惯和平

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工作会或者服务团体的所有工作人员

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不管工作有多么急迫都有权利

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拥有这样的一天因为没有它我们

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很快就会在充满烦恼和忙碌

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的人生中迷失自己而我们的

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回应也会日渐徒劳无功不管选出哪

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一天都可以作正念日为了设定一个

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正念日你要想办法在醒来时

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就提醒自己那天是你的正念日

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你可以在天花板或墙上挂

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些东西像一张写着正念

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的纸条或者一根松枝任何在

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你睁开双眼时可以看到的

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东西提醒你今天是我的正念

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日今天是你的记住这一

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点也许你会感觉到唇边的

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一抹微笑这笑容使你确信

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自己完全安住在正念中并且

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能滋养出更圆满的正念还

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躺在床上时慢慢随顺你的呼吸

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缓慢绵长且有意识地呼吸然后慢慢

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地起床不是像平时那样一下子跃

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起来借由每一个动作来滋养正念

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起床后刷牙洗脸平静而放松地

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做所有早上的事情在正念中

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完成每一个动作随顺你的呼吸看好它

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不让心念涣散平静地做每

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一个动作用安静绵长的呼吸来

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测量你的脚步保持淡淡的微笑

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至少花半小时洗澡在正念中慢慢

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地洗洗完的那一刻你

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会感到轻松且焕然一新洗完澡

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你可以做做家事例如洗碗

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打扫擦桌子拖厨房地板或整理

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书架上的书不论做哪一样

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轻松从容地做安住正念中

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不要为了赶任务做事要下定决心以放松

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的状态全神贯注地做每一项

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工作享受你的工作与它合一

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如果做不到这些正念日将

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毫无意义如果你在正念中做

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每件事就不会再觉得工作

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令人头疼就好像禅师们无论在

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做什么举手投足都会不慌不忙非常沉稳

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没有丝毫勉强对刚开始修习的

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人来说最好在正念日一直保持沉静

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这并不意味着你一句话都不能

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说你可以聊天甚至唱歌但不论

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是聊天或唱歌都要对你

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正在说什么唱什么保持全然的

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正念并且尽量少说或少唱

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当然只要觉知自己正在唱歌觉知在

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唱什么在唱歌的同时修习正念

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也是有可能的不过要注意的

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是如果你的禅定功力还

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很弱在谈天唱歌时很容易

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就会失去正念午饭时间为自己

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好好准备一顿饭在正念中

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煮饭洗碗早上清理房间后

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下午做完园艺或者看过云

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采完花后在正念中沏

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上一壶茶坐下来好好品尝

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给自己充裕的时间去做这些

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事喝茶时不要像那些在工作

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间歇囫囵咽下咖啡的人一样

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要不疾不徐虔敬地喝就好像它

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是地球绕着旋转的中轴和缓

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地平稳地朝着未来行进而不是

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匆匆忙忙地奔去过好真实的

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这一刻这一刻就是生活本身

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不要做未来的俘虏不要烦恼你

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未来要做的那些事不要想

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着开始或摆脱什么不要想着

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离开当下化为树篱中静静坐着的

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芽化为微笑成为这不可思议的存在

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的一部分凝立在这儿无须启程这

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块土地就像我儿时的故土

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那样美丽请不要伤害它请继续

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歌唱金芥菜花田上的蝴蝶晚上

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你可以诵经并抄下几段经文

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可以写信给朋友或是在这周

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的日常事务之外做其他你喜欢

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做的事但是不论你做什么

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都要保持正念晚餐只吃一点

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就好这样在十点或十一点坐禅

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时空腹会让你坐得轻松

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一些坐禅后你可以在晚间清爽

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的空气中闲适地散步在正念

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中随顺呼吸用脚步测量你呼吸

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的长度最后回到房间在正念中

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入睡我们必须想办法让每个工作人员

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都拥有正念日这样的一天至关重要

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它对这一周其他日子的影响

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是不可估量的十年前多亏了正念日

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周文和我们互即互入团

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的其他姐妹兄弟才得以引导自己

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度过种种难关我相信只要实行每周

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一次的正念日你就会在

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三个月后看到生命中巨大的改变

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正念日会开始渗透到一周内

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的其他日子最后你一周七天都

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会活在正念中我确定你

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会和我一样认同正念日的重要

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互即互入团TheTiepHienOrder

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TiepHien为越南语意思是互

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即互入就是互摄地

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存在也就是此即彼彼即此

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此中有彼彼中有此

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亦即华严经所说的圆融无碍

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的境界