如果您已經有練習過禪修方法，您只要身體自然保持平衡，盡量別靠著椅背。 If you have experience with meditation practices,simply allow your body to naturally maintain its balance, trying not to lean against the back of the chair.
頭部也是一樣，自然的保持平衡。身心平衡之後，只是知道我正在身心平衡。 The same applies to your head; let it naturally stay balanced.Once your mind and body are balanced,simply acknowledge, "I am currently in a state of mind-body balance."
這樣就可以了！保持這樣，這就是在練習「認識自我」了。 This is all that is needed! Maintaining this state is how you practice "self-awareness."
但是假如您是因爲從來沒練習的關係，一時之間，心很浮躁，頭腦裡面雜念很多。沒有辦法讓自己身心平衡。 However, if you are new to meditation and your mind feels restless, with many distracting thoughts,and you find it difficult to bring your mind and body into balance,
那麼建議您可以先從放鬆整個身體開始。 then I suggest you begin by relaxing your entire body.
要如何的放鬆呢？方法很簡單！首先，你找一個安靜、沒有人干擾的地方，靜靜地坐下來。 How do you relax? The method is quite simple!First,find a quiet place where you won't be disturbed,and sit down calmly.
開始禪修靜坐之前，請您先確定身處的環境是安全的，也不會有其他事來干擾到你。 Before beginning your meditation sit,please ensure that your environment is safe and that nothing else will disturb you.
假如有令您感受到不舒服的東西，可以把它暫時放下來。例如你的手機，把它靜音或是關掉。還有你的領帶、眼鏡、項鍊、手環、腰帶、鈕扣等等。 If there's anything that makes you feel uncomfortable,you can temporarily set it aside.For example,silence or turn off your mobile phone. Also,things like your tie,glasses,necklace,bracelet,belt,buttons,and so on.
身體自然地坐正。身體離開不平衡。心裡離開不安定。身離心也離，暫時離開不必要的麻煩， Sit upright naturally.Let your body move away from imbalance.Let your mind depart from instability.When the body lets go, the mind also lets go, temporarily stepping away from unnecessary troubles,
才能好好安靜下來修行止觀禪定的智慧。 only then can you truly quiet down to cultivate the wisdom of Samatha-Vipassana meditation.
對於初學者來說，身離的條件是… 身體的姿式要非常穩定，心才能生起清楚明朗的覺知。 For beginners,the condition for physical detachment is... The posture of your body must be very stable,so that your mind can develop clear and lucid awareness.
如此一來，你就能夠看見並覺察自己的煩惱。如果心沒有覺知，那麼你將無法看見自己的煩惱。 In this way,you will be able to see and acknowledge your own afflictions.If the mind lacks awareness,then you will not be able to see your own afflictions.
而培養覺知的方便之門，就在於身體姿式的穩定。最為穩定的身體姿式，便是雙盤腿坐。 Speaker 2: And the convenient path to cultivate awareness lies in the stability of your physical posture.The most stable physical posture is the full lotus position.
這並非說單盤腿或其他姿式不能修行，它們當然可以修行！只是雙盤是最穩定的，若要長時間保持穩定的坐姿，那確實需要練習。 This is not to say that half-lotus or other postures cannot be used for practice;they certainly can!It's just that the full lotus is the most stable,and to be able to sit in a stable posture for a long time,that requires practice.
根據書上的說明，想要修正身體，是要把身體變得像竹子一樣。如果他能將脊椎骨像竹子般挺直，那麼他身體的重量就會均勻分佈。 According to the instructions in the texts,to correct the body,you should make your body like a bamboo.If one can straighten the spine like a bamboo,then the weight of the body will be evenly distributed.
結果，他的皮膚、頸部、和肩膀，都將不會彎曲。因為他的皮膚、頸部和肩膀不會彎曲，所以他就不會感到疲倦。他的苦受就不會很明顯，這樣他就能夠坐很久。 Consequently,their skin, neck,and shoulders will not bend.Because their skin,neck,and shoulders do not bend,they will not feel tired.Their unpleasant sensations will not be very prominent,allowing them to sit for a long time.
如果他能坐很長的時間，甚至他的坐墊也不會彎曲，這是為什麼呢？因為他不會動搖他的身體。 If one sits for a very long time, even their cushion will not bend.Why is that?Because they do not move their body.
當身體不動時，心也就能夠漸漸地被調伏而安定下來。然而，如果身體持續移動，要讓心安定下來就會比較困難。 When the body is still,it becomes easier to gradually calm the mind.However,if the body moves,it becomes more difficult to still the mind.
為什麼呢？因為心意必須先有所動，身體才能隨之而動。 Why? Because the mind must first move for the body to be able to move.
身體不能夠自行移動，必須先有心意的驅動才能行動。如果心不穩定，即使你坐在最舒適的沙發床上，身體也會一直在動。 The body cannot move by itself; there must first be the mind for it to move.If the mind is unstable,even if you are sitting on the most comfortable sofa bed,the body will continuously move.
為什麼呢？因為心不安穩。心不安時，要用什麼情況來調節呢？那就是透過穩定的姿勢來坐。 Why? Because the mind is restless.When the mind is restless,what situation can be used to adjust it? It is by sitting in a stable posture.
現在請你們一邊聽一邊練習看看！ Now,please listen and try to practice along with me.
剛開始先讓身心內外的一切，都隨其自然的運作，並沒有任何事需要你去改變。 To begin,allow everything within and outside your being to operate naturally; there is nothing you need to change.
也沒有任何事需要你來耽心的，心中只是覺得安靜、平等就可以了。 Nor is there anything for you to worry about.Simply allow your heart to feel quiet and balanced.
確定心中安靜無事之後，接下來讓身體自然的保持平衡， Once you are certain your mind is calm and at peace,gently allow your body to maintain its natural balance,
安穩的坐在做座墊上，蓋上保暖的毛巾，以比較輕鬆﹑平穩，而且能夠保持持久的坐姿，盤坐在位置上。 Sitting stably on your meditation cushion, perhaps covered with a warm blanket,Adopting a relaxed,steady,and sustainable posture,cross-legged on your spot.
身體的脊椎如同站立時一樣，自然的保持端正。 Allow your spine to naturally remain upright,as if you were standing.
全身自然的保持著平衡。 Your entire body naturally maintains its equilibrium.
兩手手掌重疊，自然平放在小腿上。 Overlap your palms, resting them gently on your lower legs.
母指指尖輕輕的相接觸。 Allow the tips of your thumbs to lightly touch.
腰部稍微的往前挺。 Slightly arch your lower back forward.
胸部自然的保持平正。 Your chest remains naturally open and level.
下巴微微的往內縮。 Gently tuck your chin slightly inward.
牙齒輕輕的扣上。 Allow your teeth to lightly touch.
舌頭輕輕的抵住上門牙與牙肉之間。 Rest your tongue gently against the area between your upper front teeth and gums.
眼睛放鬆自然的下垂。 Relax your eyes,allowing them to naturally droop.
頭部及身體適當的保持正直與平衡。 Maintain your head and body upright and balanced appropriately.
確定身體保持平衡與鬆弛之後，首先開始從頭到腳的放鬆整個身體。 Once your body feels balanced and relaxed,begin by releasing tension throughout your entire body,from head to toe.
要如何放鬆整個身體呢？ How do we relax the entire body?
放鬆身體很簡單，只要有明顯緊繃的地方就放鬆那個地方。 Relaxing the body is very simple: wherever you notice tension,simply release it there.
現在您可以輕輕的閉上眼睛來練習！ Now, you may gently close your eyes and begin to practice
您覺得身體有緊繃就放鬆那個地方。 Wherever there is tension in your body, release that specific area.
最早的時候，可以先把頭腦和心情放鬆。 To start,you can first relax your mind and your mood.
放鬆意思就是，不用力。不用頭腦去思前想後的！ Relaxation means to exert no effort.Do not use your mind to overthink or ponder!
放鬆頭腦，心𥚃頭就沒有負擔。頭腦放鬆，眼球神經也把它放鬆。 Relax your mind,and your heart will be free from burdens.As your mind relaxes,also release the tension in your eye nerves.
眼球的視神經鬆弛，眼睛它就不會東張西望，心您就會慢慢開始穩定下來！ With your optic nerves relaxed,your eyes will cease to wander,and your mind will gradually begin to settle.
頭腦丶眼球神經和心，這三者都有緊密的連帶關係， The brain, the eye nerves,and the mind—these three are intimately
只要放鬆頭腦或眼球其中一方，隨之另外兩者也會一起鬆弛了下來。 By relaxing either the brain or the eyes,the other two will naturally relax along with them.
眼球不用力，頭腦也放鬆了以後，就放鬆你的臉部肌肉， Once your eyeballs are effortless and your mind is relaxed,then release the muscles of your face.
鬆弛臉面神經之後，將你的肩膀放鬆。 After relaxing your facial nerves,let go of the tension in your shoulders.
肩膀自然的下垂，不用力。 Allow your shoulders to naturally drop,without effort.
兩隻手臂，也不用力。 Neither of your arms needs any effort.
兩手手掌, 手指頭 ,都不用力。當你確定手，已經放鬆了以後，就不用繼續管你的手了。 Your palms and your fingertips are also effortless.Once you are certain your hands are relaxed,you no longer need to pay them further attention.
接下來，放鬆你的背部，與及你的後腰。 Next, relax your back, as well as your lower back.
放鬆的同時，還是一樣保持平衡。 As you relax, continue to maintain your balance.
然後，將你的小腹的肌肉放鬆。 Then,release the muscles of your lower abdomen.
小腹的肌肉放鬆了以後, 你的後腰，也會跟著放鬆。 Once the muscles of your lower abdomen are relaxed,your lower back will also follow suit and release.
後腰放鬆後，小腹也會跟著放鬆，後腰跟小腹兩者也是有連帶關係。 When your lower back is relaxed,your lower abdomen will also relax;the two are interconnected.
這個時候你的上半身應該感覺到，平衡與鬆弛。 At this point,your upper body should feel both balanced and deeply relaxed.
心裡的壓力和負擔，也減少了許多。 The pressure and burdens within your heart have also significantly diminished.
如果你ㄧ次就能夠感覺到鬆弛，你就保持身心在這種很輕鬆、很明朗的狀態 If you can immediately feel this release,simply maintain your body and mind in this very light, very clear state.
如果還有感覺到負擔，你可以繼續重複的再從頭到腳的放鬆 。 If you still feel any burden, you can continue to repeat the head-to-toe relaxation once more.
先從頭腦放鬆。 First,relax your mind.
眼球神經放鬆。 Relax the nerves around your eyeballs.
臉部的肌肉放鬆。 Relax the muscles in your face.
肩膀放鬆。 Relax your shoulders.
手臂放鬆。 Relax your arms.
您的背和腰放鬆。 Relax your back and waist.
還有，小腹。 And, your lower abdomen.
甚至更細膩的，從頭到腳 ； And even more subtly,from head to toe;
從頭腦放鬆。 Relax your mind.
眼球神經放鬆。 Relax the nerves around your eyeballs.
眉頭放鬆。 Relax your eyebrows.
臉部的肌肉，不用力。 The muscles in your face,release any tension.
頸部放鬆。肩頭，放鬆。 Relax your neck.Your shoulders,relax.
手、背，和腰，小腹。 Your hands,back,and waist,your lower abdomen.
乃至於，你的腿部的肌肉。 And even,your muscles of legs.
這個時候，只剩下跟墊子接觸的肌肉，有一點點重量的感覺之外, At this point,only the muscles in contact with the cushion should have a slight sense of weight,
其他你的地方，應該是沒有負擔，的感覺。 while other parts of your body should feel free of any burden.
身體的壓力，沒有了！ The pressure in your body is gone!
頭腦也感到明朗而輕鬆 。 Your mind also feels clear and light.
外面環境，對身體的衝擊力，也減少了許多。 The impact of the external environment on your body has also diminished.
只有空氣經由鼻孔自然的進出你的身體 。 Only the air naturally enters and exits your body through your nostrils.
鼻孔上空氣自然的進入時，知道是入息 。 When the air naturally enters through your nostrils,you know it is an inhalation.
然後中間有個停頓轉折的地方，是中間入息。 Then there's a pause or transition point in between,which is the mid-inhalation.
身體中空氣經由鼻孔上出來時，知道是出息 。 When the air from your body naturally exits through your nostrils,you know it is an exhalation.
然後中間有個迴轉的地方，是中間出息 。 And then there's a turning point in between,which is the mid-exhalation.
你只是知道空氣在你的鼻孔上最明顯的地方自然的進和出，進和出 。 You simply observe the air naturally moving in and out, in and out, at the most distinct point on your nostrils.
從入息和中間入息， 到出息和中間出息。 From inhalation and mid-inhalation, to exhalation and mid-exhalation.
整個過程都清清楚楚 。 The entire process is clear.
你所要曉得的是在你的鼻孔感受最明顯的一點上的空氣。 What you need to be aware of is the air at the most noticeable point on your nostrils.
清楚空氣進出的每一個過程 。 Be clearly aware of every part of the air's movement,in and out.
如果你是太專注於入息，那麼你的出息就會模糊 。 If you focus too much on the inhalation,then your exhalation will become unclear.
反過來你若是太專注於出息, 那麼你的入息就會模糊。 Conversely,if you focus too much on the exhalation,then your inhalation will become unclear.
因此是整個呼吸的全身都清楚, 一直到你的雜念沒有了, 或是減少了。 Therefore,be clearly aware of the entire breath,until your distracting thoughts disappear or diminish.
心能夠安止於一境時,再轉為觀照瞭解你的心和呼吸的關係。 Once your mind can rest calmly on a single object,then shift to observing and understanding the relationship between your mind and your breath.