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第八章32个正念的练习1早晨醒来

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时轻轻地微笑在天花板或者墙

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上挂一根树枝或其他标示

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甚至是笑这个字好让你

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一张开眼就能看到这个标示

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有提醒你的作用利用起身前

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的片刻掌握好呼吸轻轻地吸

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进并吐出三口气同时轻轻地

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微笑随顺你的呼吸2闲暇时轻轻地

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微笑不管在任何地方坐着或者站

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着记得轻轻地微笑看着一个

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小孩一片树叶一幅墙上的

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画或任何其他相对来说的静物

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保持微笑安静地吸气与吐气三次

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轻轻地微笑将你专注的所在

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处视为你的真实自性3听

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音乐时轻轻地微笑听一段音乐

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听上两三分钟专注在歌词曲调

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旋律与音乐情境上注意你的呼吸轻轻

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地微笑4发怒时轻轻地微笑

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当你意识到自己在发怒立刻轻轻

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地微笑安静地吸气吐气三次保持

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微笑5平躺全身放松背部平躺不要

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用垫子或者枕头支撑双臂放松平放

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在身体两侧双脚微微张开向

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外舒展轻轻地微笑轻轻地吸气

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吐气专注于你的呼吸放松全身肌肉放松

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每一寸肌肉就好像它正要沉

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到地底下或像悬挂在微风

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中的一片丝绸那般柔顺完全地

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放松只要专注于自己的呼吸和

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微笑把自己想成一只猫

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全身软绵绵地躺在温暖的炉火

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前当猫的筋肉松弛下来任何

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人的抚触它都不会抗拒持续

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呼吸十五次6坐姿放松全跏趺坐或半

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跏趺坐或双腿交叉而

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坐印第安式坐姿或跪坐日式坐姿

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甚至坐到椅子上两脚着地

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轻轻地微笑吸气及呼气保持微笑

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放松7深呼吸背部平躺平稳轻柔地

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呼吸把注意力集中在胃部的

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高低起伏当你开始吸气时让

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腹部鼓起好将空气带进下

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肺部当上肺部开始充满空气时

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你的胸腔会开始鼓起腹部则

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会缩下去不要让自己累着

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了像这样继续练习呼吸十次一般来说

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呼气会比吸气来得久些8

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用脚步测量呼吸缓慢悠闲地散步

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不论是在花园里或是沿着河或

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在乡村小路上都好像平常

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那样呼吸用脚步来测量呼吸的

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长度呼气和吸气的时间像这样

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继续几分钟后开始借着多数一

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步来拉长呼吸试着拉长呼吸

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时间不要强迫自己拉长吸气自然就

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好用心观察看着自己是否会

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想刻意拉长吸气像这样继续呼吸

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十次现在再多数一步来拉长

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呼气注意吸气是否也因为多走

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一步而拉长只有在觉得拉长

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吸气会带来喜悦时才拉长吸气

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像这样呼吸二十次然后恢复平常的

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呼吸五分钟后可以再开始拉长呼吸

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的练习觉得有点疲倦了就恢复

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平常的呼吸反复几次拉长呼吸的

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训练后呼气和吸气的时间会

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渐渐变得相等不要练得太久

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练习呼吸时间相等十到二十次就好然后

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就回复到平常的呼吸9数

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呼吸全跏趺坐或半跏趺坐或散散步

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吸气时要保持正念我正在吸气

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一呼气时也要保持正念我

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正在呼气一记得要从腹部呼吸

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开始第二次吸气时要保持正念我

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正在吸气二然后慢慢呼气同样保持

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正念我正在呼气二像这样一直

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数到十然后再从一开始数起

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只要数错或忘了数就

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回到一重新开始10听音乐时

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随顺你的呼吸听一段音乐深长地轻柔

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地平稳地呼吸随顺你的呼吸但做

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它的主人同时对音乐的旋律

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与情境保持觉知不要迷失在音乐

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中要继续做你的呼吸和自己的主人11

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谈话时随顺你的呼吸深长地轻柔地

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平稳地呼吸在听朋友说话以及

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自己的回答时随顺你的呼吸就像

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听音乐时那样继续练习12随顺

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你的呼吸全跏趺坐或半跏趺坐或散散步

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从腹部轻缓而平常地吸气并

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保持正念我正像平常那样地吸气

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呼气时同样也保持正念我正像

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平常那样地呼气像这样继续呼吸

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三次在第四次呼吸时拉长吸气并

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保持正念我正深深地吸进

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一口气保持正念地呼气我正深深

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地呼出一口气继续呼吸三次现在

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用心地随顺你的呼吸觉知你的腹部

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和肺部的每一个动作跟着气息

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的出入保持正念我正在吸气并

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自始至终都跟随着我的吸气我

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正在呼气并自始至终都跟随着我

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的呼气像这样继续呼吸二十次再

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回到平常的呼吸五分钟后重复方才

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的练习记得呼吸时要保持微笑

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一旦你能掌握这个练习就可以

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继续下一个练习13运用呼吸静定

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身心以知喜全跏趺坐或半跏趺坐轻轻

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地微笑随顺你的呼吸当你的身心

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都安静下来继续非常轻柔地呼吸

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并保持正念我正在吸气让整个

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呼吸轻盈平和我正在呼气让整个

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呼吸轻盈平和像这样持续呼吸三次

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在正念中生起这样的想法

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我正在吸气我的身心都平静

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喜悦我正在呼气我的身心平静

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喜悦在正念中维持这样的想法

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五到十分钟或一个小时都可以这要看

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你的状况和你有多少时间

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而定练习开始和结束都保持

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放松且轻柔如果你想停止练习

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先用双手轻柔地按摩双眼

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脸颊与腿上的肌肉再回到

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平常的坐姿稍等片刻再站

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起来14对身体的姿势保持正念

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这个方法可以在任何时间任何地点

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练习先专注在呼吸上比平常

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安静且深长地呼吸不论你在

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走路站立躺卧或者坐着时

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都对身体的姿势保持正念

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要知道你在哪里走路知道你站在

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哪里知道躺卧在哪儿知道坐在哪儿

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对你的身体为什么处于这种姿势保持正念

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举例来说觉察到你之所以站在

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山丘上是为了让自己恢复精力

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还是为了练习呼吸或就是为了

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站着假如你没有任何目的也

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要清楚观照自己并没有任何目的

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15泡茶时保持正念准备一壶

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茶款待客人或泡给自己喝

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在正念中缓缓地进行每个动作

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不要失去正念让任何一个最细微

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的动作滑了过去心中要了

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了分明了知你的手正

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握住茶壶把手提起茶壶了知你

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将清香暖热的茶水倒入杯中

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每一个步骤都要在正念中

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进行比平常更轻且更深地

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呼吸如果你的心散乱了就要

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先看好自己的呼吸16在正念

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中洗碗轻松地洗碗就

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好像每个碗都是你观照的对象

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把每个碗都看做是神圣的

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随顺你的呼吸避免心思散乱不要想着

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快快结束这项工作把洗

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碗当成你生命中最重要的

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事情洗碗就是禅修如果你

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不能在正念中洗碗那你

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也不可能在静坐中禅修17在

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正念中洗衣服不要一次洗太

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多衣服只要挑出三或四件衣服

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来洗用最舒服的姿势站

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着或坐着以免背痛放松

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地搓洗衣服注意自己用双手双臂

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的每个动作注意肥皂和水当

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你把衣服搓洗干净了你的

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身心应该会感到像衣服一样干净

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清爽记住只要你的心散乱就保持微笑且

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看好呼吸18全神贯注地打扫房子将

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工作分成几个步骤清理东西收整书籍

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刷洗厕所擦净浴室打扫地板清除

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灰尘为每样工作安排好相当

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充裕的时间动作要慢比平常

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还慢三倍对每样工作都

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全神贯注举例来说整理架上的书

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时看着书觉知它是哪

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本书了知自己正要把它放

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在哪个位置了知自己正伸手

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去够书并取下它避免任何

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突然或粗鲁的动作对呼吸保持

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正念特别是在心神散乱的时候19

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慢动作洗个澡给自己三十到四十五分钟洗

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个澡一秒也不要急从一开始准备

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热水到最后穿上干净的衣服

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每个动作都要保持轻缓注意每个

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动作把注意力放在身体的每个

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部位上不要有区别也不要害怕对

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身上每一道水流保持正念当

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你洗完时你的心应该

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像身体那般轻盈平和随顺你的呼吸想象

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自己身处于夏日洁净清香的莲花池

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中20想象自己是一颗鹅卵石

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静静地坐着并缓缓地呼吸

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时将自己想象成是一颗

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将沉落在清澈河流的鹅卵石下沉

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时没有任何目的引导你的动作

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朝着河床柔软的沙地那完全的

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休憩处沉落继续禅观那鹅卵石直到

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00:10:13,912 --> 00:10:16,111
你的身心得到完全的休息就

202
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如那颗在沙地上休憩的鹅卵石

203
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将这样的平静喜悦持续半个小时同时

204
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注意自己的呼吸没有任何关于过去

205
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或未来的念头能将你从

206
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当下的平静喜悦中带离宇宙

207
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就存在于当下没有任何欲望能

208
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将你自此刻的喜悦中拉

209
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走即使是成佛或度众生的

210
00:10:38,399 --> 00:10:41,199
大愿都不能了知到无论是要

211
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成佛或度众生都必须以当下

212
00:10:43,824 --> 00:10:47,187
纯净的安详为基础才能实现21

213
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正念日做自己的主人从一星期中抽出一天

214
00:10:50,723 --> 00:10:53,250
来哪一天都好只要能配合

215
00:10:53,261 --> 00:10:55,537
你的状况忘掉其他天要做

216
00:10:55,537 --> 00:10:58,437
的工作不要安排任何聚会或接待

217
00:10:58,461 --> 00:11:00,899
任何朋友来访只做些简单的

218
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工作例如打扫房子做饭洗衣服和

219
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清扫灰尘一旦房子整洁干净东西也

220
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都各归其位就慢动作

221
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洗个澡之后准备泡茶喝茶你

222
00:11:14,725 --> 00:11:16,625
可能会读读经文或写信给

223
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好朋友然后散散步来练习呼吸在读

224
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经或写信时都要保持正念

225
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不用让经文或信将你的

226
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心给牵引到其他地方去读经

227
00:11:28,225 --> 00:11:31,261
时要了知自己正在读什么写信

228
00:11:31,261 --> 00:11:34,537
时了知自己正在写什么遵循同样

229
00:11:34,537 --> 00:11:36,562
的步骤就像你在听音乐

230
00:11:36,674 --> 00:11:38,174
或和朋友聊天时所做的

231
00:11:38,187 --> 00:11:41,100
一样傍晚时给自己准备清淡的

232
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一餐也许只要一点水果或一

233
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杯果汁就好晚睡前再静坐

234
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一个小时在这一天要散步两次每次

235
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半个小时到四十五分钟睡前别再读任何

236
00:11:54,112 --> 00:11:58,424
书而是练习彻底放松五到十分钟做你的呼吸

237
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的主人闭上眼睛轻柔地呼吸但别

238
00:12:02,287 --> 00:12:04,312
呼吸得太长并跟随你的

239
00:12:04,324 --> 00:12:08,125
腹部以及胸腔的起伏上下起伏在这

240
00:12:08,125 --> 00:12:10,437
一天的每个动作都该比平常

241
00:12:10,537 --> 00:12:13,961
至少慢两倍22观照自己的五蕴

242
00:12:14,074 --> 00:12:16,899
找一张你年幼的照片全跏趺坐

243
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或半跏趺坐开始随顺你的呼吸呼吸二十次后

244
00:12:22,174 --> 00:12:23,674
开始专注于你眼前的这张

245
00:12:23,674 --> 00:12:26,674
照片回忆并体验拍摄这张照片

246
00:12:26,674 --> 00:12:29,737
时组成你当时的五蕴身体特征

247
00:12:29,961 --> 00:12:34,199
色感觉受知觉想心的功能

248
00:12:34,449 --> 00:12:39,174
行与意识识继续随顺你的呼吸别

249
00:12:39,174 --> 00:12:40,937
让记忆把你给吸引走或

250
00:12:40,937 --> 00:12:44,250
将你完全席卷像这样禅修十五分钟

251
00:12:44,824 --> 00:12:48,086
保持微笑再将正念转移到当下

252
00:12:48,086 --> 00:12:51,461
的自己觉察你此刻的身体感觉

253
00:12:51,750 --> 00:12:54,924
知觉心的功能与意识看看组成

254
00:12:54,937 --> 00:12:57,862
你的五蕴问自己我是谁

255
00:12:58,424 --> 00:13:00,750
把这个问题深植在心中就像

256
00:13:00,774 --> 00:13:02,511
深埋一颗新生的种子在

257
00:13:02,524 --> 00:13:05,774
松软的泥土中并且浇水滋润我

258
00:13:05,774 --> 00:13:08,886
是谁这个问题不该被当作一个

259
00:13:08,886 --> 00:13:11,074
用推论性思维去思索的抽象

260
00:13:11,086 --> 00:13:15,049
问题我是谁这个问题不可能借

261
00:13:15,049 --> 00:13:17,937
由理性思考来回答只能以整个

262
00:13:17,949 --> 00:13:20,362
五蕴来面对别试着寻找一个

263
00:13:20,386 --> 00:13:23,862
理性的答案观照十分钟保持轻缓的

264
00:13:23,886 --> 00:13:26,211
深长的呼吸以避免被哲学性

265
00:13:26,225 --> 00:13:29,449
思考拉走23观照自己与宇宙

266
00:13:29,562 --> 00:13:30,949
独自坐在一间黑暗的房

267
00:13:30,949 --> 00:13:33,162
内或夜里独自坐在河岸边

268
00:13:33,399 --> 00:13:36,574
或任何能够独处的地方开始觉知

269
00:13:36,574 --> 00:13:39,574
自己的呼吸生起这个念头我

270
00:13:39,574 --> 00:13:42,062
将用手指指着自己然后指向

271
00:13:42,086 --> 00:13:44,350
相反的方向而非指着自己

272
00:13:44,350 --> 00:13:47,049
的身体照见你自己外于你的

273
00:13:47,062 --> 00:13:48,086
色身而存在

274
00:13:48,100 --> 00:13:49,649
照见你的色身就在你

275
00:13:49,649 --> 00:13:52,750
的面前在树间草地上叶

276
00:13:52,750 --> 00:13:55,450
缝中在河里清楚觉照

277
00:13:55,450 --> 00:13:57,437
到你就在宇宙中而宇宙

278
00:13:57,461 --> 00:14:00,187
也在你之中假如宇宙存在你

279
00:14:00,187 --> 00:14:03,037
就存在假如你存在宇宙也就

280
00:14:03,037 --> 00:14:06,299
存在既无生亦无死既

281
00:14:06,299 --> 00:14:09,375
无来也无去轻轻地微笑

282
00:14:09,948 --> 00:14:15,011
看好呼吸观照十到二十分钟24观照自己的

283
00:14:15,024 --> 00:14:17,336
骸骨以你觉得舒服的姿势躺

284
00:14:17,336 --> 00:14:19,736
在床上垫子上或草地上

285
00:14:19,975 --> 00:14:23,836
不要用枕头开始随顺你的呼吸想象你

286
00:14:23,836 --> 00:14:25,986
全身只剩下一副白森森的骸骨

287
00:14:26,250 --> 00:14:29,375
躺在地面上轻轻地微笑继续

288
00:14:29,386 --> 00:14:32,173
随顺你的呼吸想象你所有的肌肉都

289
00:14:32,187 --> 00:14:35,850
腐烂消散只有骸骨躺在地上想象

290
00:14:35,850 --> 00:14:38,100
你的骸骨已埋葬在地下躺

291
00:14:38,100 --> 00:14:41,611
了八十年仔细观察你的头骨脊椎骨

292
00:14:41,961 --> 00:14:45,736
肋骨髋骨腿骨臂骨与手指

293
00:14:45,736 --> 00:14:49,500
骨保持微笑极为轻柔地呼吸心

294
00:14:49,511 --> 00:14:53,162
与大脑皆澄澈宁静你会了解

295
00:14:53,274 --> 00:14:55,423
那副骸骨不是你你的色

296
00:14:55,423 --> 00:14:58,336
身不是你你与其他生命合而为一

297
00:14:58,724 --> 00:15:00,500
不朽地活在树林与草地中

298
00:15:00,711 --> 00:15:03,611
在其他人身上在鸟兽间在

299
00:15:03,625 --> 00:15:06,986
空中也在海浪之间骸骨只是你

300
00:15:06,986 --> 00:15:11,099
的一部分你无所不在无时不在你

301
00:15:11,111 --> 00:15:13,625
不仅是色身甚至是受想

302
00:15:14,062 --> 00:15:19,336
行与识持续观照二十到三十分钟25寻找

303
00:15:19,349 --> 00:15:22,287
你出生前的本来面目全跏趺坐或半

304
00:15:22,287 --> 00:15:26,099
跏趺坐随顺你的呼吸集中注意力在你

305
00:15:26,099 --> 00:15:29,312
生命的起点A了知到那

306
00:15:29,312 --> 00:15:31,649
也是你死亡的起点了悟你的

307
00:15:31,662 --> 00:15:34,986
生命和死亡同时存在显示此之所以

308
00:15:35,000 --> 00:15:37,750
存在是因为有彼如果彼不

309
00:15:37,750 --> 00:15:40,825
存在也就不可能有此了悟到

310
00:15:40,849 --> 00:15:43,361
生命与死亡的存在是相互依存

311
00:15:43,361 --> 00:15:46,511
的其中一个是另一个的基础了悟

312
00:15:46,511 --> 00:15:48,611
到你同时既是你的生也是

313
00:15:48,611 --> 00:15:50,687
你的死这两者并不敌对

314
00:15:51,048 --> 00:15:54,649
而是同一实相的两面然后专注在

315
00:15:54,649 --> 00:15:57,375
这双重显示的结束点B它

316
00:15:57,375 --> 00:16:00,125
总是被误称为死亡了悟到它

317
00:16:00,136 --> 00:16:02,562
乃是你生命的显现的终点也是

318
00:16:02,562 --> 00:16:05,236
你死亡显现的终点了悟到到

319
00:16:05,348 --> 00:16:07,899
A之前与B之后其实没有任何

320
00:16:07,912 --> 00:16:10,662
差别寻找你在A之前与B

321
00:16:10,674 --> 00:16:13,886
之后的本来面目26观照一位逝

322
00:16:13,886 --> 00:16:15,412
去的挚爱以你觉得舒服的

323
00:16:15,424 --> 00:16:17,386
姿势坐在椅子上或躺在

324
00:16:17,399 --> 00:16:20,899
床上开始随顺自己的呼吸观照

325
00:16:20,912 --> 00:16:22,636
一位逝去的挚爱不论他

326
00:16:22,636 --> 00:16:25,287
走了几个月或几年清楚地了知

327
00:16:25,287 --> 00:16:27,687
到他全身的筋肉都已经开始

328
00:16:27,699 --> 00:16:30,287
腐化只剩下一副骸骨静静地

329
00:16:30,312 --> 00:16:32,625
躺在地下清楚地了知到你

330
00:16:32,636 --> 00:16:34,586
自己的筋肉仍在这儿仍在

331
00:16:34,598 --> 00:16:38,799
你的身上仍然有色受想行

332
00:16:39,149 --> 00:16:41,500
识这五蕴的聚合想想你

333
00:16:41,500 --> 00:16:43,449
和这个人过往与如今的互动

334
00:16:44,024 --> 00:16:47,875
轻轻地微笑随顺呼吸像这样观照

335
00:16:47,899 --> 00:16:52,437
十五分钟27了悟五蕴皆空全跏趺坐或半跏趺

336
00:16:52,437 --> 00:16:57,461
坐开始调整你的呼吸观照五蕴色受

337
00:16:57,711 --> 00:17:00,886
像行识和合中的空性

338
00:17:01,461 --> 00:17:02,949
逐一思维五蕴中的每一

339
00:17:02,949 --> 00:17:05,761
蕴要了悟一切都在变化既是

340
00:17:05,775 --> 00:17:08,461
无常也是无我的五蕴的

341
00:17:08,473 --> 00:17:10,737
和合就如所有现象的聚合

342
00:17:10,973 --> 00:17:13,598
都依循着相互依存的法则它们

343
00:17:13,598 --> 00:17:15,912
的聚合与解离就如山顶云雾

344
00:17:15,912 --> 00:17:18,686
的聚集与消散既不要执著也

345
00:17:18,686 --> 00:17:21,636
不要否认五蕴要了知喜欢与

346
00:17:21,650 --> 00:17:25,261
厌恶都是现象属于五蕴的和合清楚

347
00:17:25,275 --> 00:17:27,237
了悟五蕴是空的是无我

348
00:17:27,237 --> 00:17:29,650
的但它们都是绝妙非凡的存在

349
00:17:29,924 --> 00:17:31,949
就像宇宙中所有的现象或

350
00:17:31,961 --> 00:17:34,824
存在任何地方的生命一样奇妙试着

351
00:17:34,836 --> 00:17:37,125
了解五蕴并没有真的经历生灭

352
00:17:37,487 --> 00:17:40,574
因为它们本身就是终极实相借

353
00:17:40,574 --> 00:17:42,912
着这个观照试着了悟无常是

354
00:17:42,912 --> 00:17:45,886
一个概念无我是一个概念空性也是

355
00:17:45,886 --> 00:17:48,750
一个概念你就不会被无常无

356
00:17:48,750 --> 00:17:51,598
我和空性的概念所囚禁你将看到

357
00:17:51,711 --> 00:17:54,362
空性也是空的而空性的究竟

358
00:17:54,375 --> 00:17:56,912
实相与五蕴的究竟实相其实并

359
00:17:56,912 --> 00:17:59,686
无差别修行者必须彻底练好

360
00:17:59,711 --> 00:18:01,775
前面五个联系后才能做到这项

361
00:18:01,787 --> 00:18:04,849
练习练习时间视个人而定可能

362
00:18:04,849 --> 00:18:08,412
是一个小时也可能是两个小时28慈悲

363
00:18:08,412 --> 00:18:10,023
地观照你最恨的人静静

364
00:18:10,023 --> 00:18:13,724
地坐着呼吸轻轻地微笑观照

365
00:18:13,737 --> 00:18:14,961
那个最让你受苦的人的

366
00:18:14,961 --> 00:18:18,037
影像观想他让你最恨最

367
00:18:18,037 --> 00:18:20,875
轻视或最厌恶的特质试着

368
00:18:20,886 --> 00:18:23,436
检视这个人的日常生活什么会让

369
00:18:23,436 --> 00:18:26,511
他快乐什么又会折磨他观照

370
00:18:26,537 --> 00:18:28,674
这个人的想试着看透这个

371
00:18:28,674 --> 00:18:31,625
人依循何种思考模式与推理方式

372
00:18:32,199 --> 00:18:34,500
检视这个人希望与行动的动机

373
00:18:34,523 --> 00:18:37,599
是什么最后思维这个人的识

374
00:18:38,162 --> 00:18:40,523
看看他的观点与知见是否开阔

375
00:18:40,537 --> 00:18:44,750
自由是否被任何偏见狭隘心胸憎恨

376
00:18:44,773 --> 00:18:47,936
或愤怒所影响看看他是否是

377
00:18:47,961 --> 00:18:51,500
自己的主人像这样继续下去直到你感到

378
00:18:51,511 --> 00:18:53,824
慈悲在你心底生起犹如一口

379
00:18:53,849 --> 00:18:55,961
充满了清新之水的井而

380
00:18:55,961 --> 00:18:58,750
你的愤怒与怨恨已然消散对

381
00:18:58,761 --> 00:19:00,699
同样的人反复地做这项

382
00:19:00,711 --> 00:19:04,349
练习29观照他人的痛苦生起

383
00:19:04,375 --> 00:19:07,898
慈悲全跏趺坐或半跏趺坐开始随顺

384
00:19:07,912 --> 00:19:10,612
你的呼吸选一个就你所知最

385
00:19:10,612 --> 00:19:12,761
痛苦的人或最痛苦的家庭

386
00:19:13,011 --> 00:19:14,787
或最痛苦的一个社团的情形

387
00:19:15,148 --> 00:19:17,424
作为你观照的主题以个人为

388
00:19:17,436 --> 00:19:20,674
观照主题时尽量看出那个人正在

389
00:19:20,686 --> 00:19:23,099
经历的一切痛苦从色身的

390
00:19:23,112 --> 00:19:28,500
痛苦疾病贫困身体的疼痛开始最好

391
00:19:28,936 --> 00:19:31,049
开始思维由受所造成的痛苦

392
00:19:31,412 --> 00:19:35,037
内在的矛盾冲突恐惧仇恨嫉妒与

393
00:19:35,049 --> 00:19:38,250
内疚然后再看看由想所造成

394
00:19:38,250 --> 00:19:41,211
的痛苦悲观以阴郁狭隘的心态

395
00:19:41,224 --> 00:19:43,836
思维所面临的问题看看他的

396
00:19:43,836 --> 00:19:47,974
行是否被恐惧失望绝望或仇恨

397
00:19:48,000 --> 00:19:50,949
所驱使看看他的识是否因为

398
00:19:50,949 --> 00:19:53,824
他的处境烦恼他周遭的人

399
00:19:54,049 --> 00:19:56,811
他所受的教育宣传或缺乏

400
00:19:56,811 --> 00:20:00,586
自制而封闭起来禅观这些痛苦直到

401
00:20:00,599 --> 00:20:02,224
你的心生起像一股清泉

402
00:20:02,224 --> 00:20:04,674
般的慈悲直到你能了悟那个

403
00:20:04,674 --> 00:20:06,898
人是因为环境与愚痴而在

404
00:20:06,912 --> 00:20:10,549
受苦你决定尽可能用最安静最

405
00:20:10,549 --> 00:20:13,037
谦逊的方式去帮助那个人脱离

406
00:20:13,061 --> 00:20:15,625
当前的困境以家庭为禅观的

407
00:20:15,636 --> 00:20:19,086
主题时仍遵循相同的方法先

408
00:20:19,086 --> 00:20:21,273
观照一个人的所有痛苦然后再

409
00:20:21,273 --> 00:20:23,648
观照另外一个人直到你检视整个

410
00:20:23,662 --> 00:20:26,299
家庭的痛苦了悟他们的痛苦就

411
00:20:26,299 --> 00:20:28,586
是你自己的痛苦你不可能谴责

412
00:20:28,612 --> 00:20:30,037
这群人中的任何一个人

413
00:20:30,273 --> 00:20:32,699
你必须尽可能以最安静最谦逊

414
00:20:32,699 --> 00:20:35,474
的方式帮助他们从当下的困境

415
00:20:35,474 --> 00:20:36,011
中解脱

416
00:20:36,099 --> 00:20:38,375
以社团为禅观的主题时可以

417
00:20:38,375 --> 00:20:40,586
拿一个国家的情形当例子而

418
00:20:40,598 --> 00:20:43,511
这个国家正饱受战争或其他不公

419
00:20:43,798 --> 00:20:46,936
不义现象引起的痛苦尽量了悟每个

420
00:20:46,949 --> 00:20:48,811
卷入这场斗争的人都是牺牲品

421
00:20:49,125 --> 00:20:51,750
没有人希望痛苦继续下去包括那些

422
00:20:51,775 --> 00:20:54,398
彼此斗争的党派或看起来相互对立

423
00:20:54,398 --> 00:20:57,299
的两派了悟并非只有某个人或

424
00:20:57,311 --> 00:20:59,875
少数几个人要为这种情形而

425
00:20:59,886 --> 00:21:03,875
遭受谴责了悟这种情形之所以存在乃是

426
00:21:03,875 --> 00:21:06,961
因为执著于意识形态执著于一个缺乏

427
00:21:06,974 --> 00:21:09,875
公义的世界经济体系而整个体系

428
00:21:09,898 --> 00:21:12,724
之所以屹立不摇是因为每个人的愚痴和

429
00:21:12,737 --> 00:21:15,612
缺乏改变它的决心了悟冲突的

430
00:21:15,625 --> 00:21:18,450
双方并非真的对立而只是同一

431
00:21:18,461 --> 00:21:21,086
实相的两个面向看出最重要的

432
00:21:21,086 --> 00:21:24,000
事就是生命相互杀戮和彼此

433
00:21:24,011 --> 00:21:27,787
压迫并不能解决任何问题记住维摩诘

434
00:21:27,798 --> 00:21:30,086
所说经中的话劫中

435
00:21:30,086 --> 00:21:32,761
有刀兵为之起慈悲化

436
00:21:32,761 --> 00:21:34,961
彼诸众生令往无争地

437
00:21:35,523 --> 00:21:37,798
若有大战阵立之以等

438
00:21:37,798 --> 00:21:42,037
力菩萨显威势降服使和安持续

439
00:21:42,048 --> 00:21:45,125
禅观直到一切责备和仇恨都消失

440
00:21:45,423 --> 00:21:47,525
直到慈悲与爱像一股清泉

441
00:21:47,625 --> 00:21:50,400
在你心中生起发誓尽可能以

442
00:21:50,423 --> 00:21:53,450
最安静最谦逊的方式为觉知

443
00:21:53,473 --> 00:21:56,125
与和解而工作30以无住行

444
00:21:56,125 --> 00:22:00,086
的精神工作全跏趺坐或半跏趺坐随顺

445
00:22:00,098 --> 00:22:03,825
你的呼吸取一个乡村发展计划或任何

446
00:22:03,836 --> 00:22:06,125
你觉得重要的计划做为你观照

447
00:22:06,125 --> 00:22:08,875
的主题检视这项计划的目的

448
00:22:09,112 --> 00:22:11,537
即将运用的方法以及与它相关

449
00:22:11,537 --> 00:22:13,875
的人首先思维这项计划的

450
00:22:13,886 --> 00:22:16,625
目的了悟这项工作志在服务

451
00:22:16,836 --> 00:22:19,950
在减轻他人痛苦在生慈悲心而

452
00:22:19,950 --> 00:22:21,961
非满足受赞美或被认同的

453
00:22:21,973 --> 00:22:25,136
欲望接着了悟这个计划所使用的

454
00:22:25,150 --> 00:22:27,500
方法是在鼓励人与人之间

455
00:22:27,500 --> 00:22:30,112
的合作别将这个计划视为一种

456
00:22:30,136 --> 00:22:33,598
施舍的举动最后思维与这个计划

457
00:22:33,625 --> 00:22:35,662
相关的人你还在用谁

458
00:22:35,662 --> 00:22:37,936
在奉献谁在获益的角度来看

459
00:22:37,950 --> 00:22:40,612
这件事情吗如果你仍然对

460
00:22:40,612 --> 00:22:42,775
谁是服务者谁是获益者而

461
00:22:42,787 --> 00:22:45,311
有所区别你是为了你和其他

462
00:22:45,324 --> 00:22:47,650
服务者而工作而不是为了服务

463
00:22:47,674 --> 00:22:51,487
而服务金刚经说如是灭度无量无数

464
00:22:51,511 --> 00:22:54,199
无边众生实无众生得灭度者

465
00:22:54,750 --> 00:22:56,386
决心要以无住行的精神

466
00:22:56,386 --> 00:22:59,586
工作31以缘起观来观照人生

467
00:22:59,586 --> 00:23:03,186
的成就全跏趺坐或半跏趺坐随顺

468
00:23:03,199 --> 00:23:06,449
你的呼吸回忆你人生中重大的成就

469
00:23:06,775 --> 00:23:09,824
逐一检视它们检视引导你迈向

470
00:23:09,824 --> 00:23:13,799
成功的才华品格能力以及其他有利

471
00:23:13,799 --> 00:23:16,598
的条件你认为成功的最主要

472
00:23:16,598 --> 00:23:19,237
原因是自己并因而感到自满和

473
00:23:19,250 --> 00:23:22,662
傲慢检视这两种情绪以缘起观

474
00:23:22,761 --> 00:23:24,862
来观照这整件事看出你

475
00:23:24,862 --> 00:23:27,074
以为的成就并非真属于你自己

476
00:23:27,412 --> 00:23:29,449
而是属于非你所能掌控的

477
00:23:29,473 --> 00:23:32,162
各种因缘条件的和合你能舍弃

478
00:23:32,174 --> 00:23:34,511
它们时你才是真的自由了

479
00:23:34,900 --> 00:23:37,424
不再被它们所困扰回忆你生命

480
00:23:37,424 --> 00:23:40,025
中最痛苦的挫败逐一检视它们

481
00:23:40,598 --> 00:23:44,723
检视你的才华品格能力以及其他

482
00:23:44,737 --> 00:23:47,162
导致你挫败的不利条件检视你

483
00:23:47,162 --> 00:23:49,824
心中觉得自己不能成功所涌出的

484
00:23:49,848 --> 00:23:52,150
复杂情绪以缘起观来观照这

485
00:23:52,162 --> 00:23:55,000
整件事了悟你之所以挫败并非

486
00:23:55,011 --> 00:23:57,924
因为你无能而是因为缺少有利的

487
00:23:57,949 --> 00:24:01,275
因缘条件了悟你根本无能为力去承担

488
00:24:01,299 --> 00:24:04,324
这些挫败了悟这些挫败并非你个人

489
00:24:04,324 --> 00:24:07,037
的事了悟到这点你就能

490
00:24:07,037 --> 00:24:09,511
自其中解脱只有当你能舍弃

491
00:24:09,525 --> 00:24:11,811
它们时你才真的自由了

492
00:24:12,237 --> 00:24:15,223
不再受它们干扰32不受限于

493
00:24:15,250 --> 00:24:18,487
缘起法也不背离它全跏趺坐或

494
00:24:18,500 --> 00:24:22,275
半跏趺坐随顺你的呼吸运用缘起观

495
00:24:22,275 --> 00:24:24,836
的一种练习观你自己观你

496
00:24:24,836 --> 00:24:26,912
的骸骨或观逝去的挚爱

497
00:24:27,487 --> 00:24:30,386
了悟一切事物皆无常没有永恒的

498
00:24:30,400 --> 00:24:33,886
实体了悟虽然事物无常没有永恒的

499
00:24:33,900 --> 00:24:37,011
实体然后它们却绝妙非凡当你

500
00:24:37,025 --> 00:24:39,449
不再受所有的因缘条件束缚也

501
00:24:39,449 --> 00:24:41,162
就不再受非因缘条件的东西

502
00:24:41,186 --> 00:24:44,299
所束缚看看圣人虽然不受限于

503
00:24:44,324 --> 00:24:46,336
缘起的教法却也不背离它

504
00:24:46,674 --> 00:24:48,636
虽然能将这个教法犹如一堆

505
00:24:48,662 --> 00:24:50,537
灰烬般地丢弃却也能常

506
00:24:50,537 --> 00:24:52,362
安住其中而不被它所

507
00:24:52,362 --> 00:24:56,574
淹没犹如水上行舟一般一直观照直到

508
00:24:56,586 --> 00:24:59,074
你了悟悟道者不会被救度众生

509
00:24:59,074 --> 00:25:01,586
的工作所奴役但也永远不会放弃

510
00:25:01,586 --> 00:25:02,686
救度众生的工作