賢友們，這個時間我們來說明四念處禪修的身念處中，叫做「隨觀呼吸」的方法。
Dear friends, at this time, we will explain the method called "mindfulness of breathing" within the mindfulness of the body, a part of Satipatthana meditation.
我們先解釋這個方法怎麼用，再來做一個簡單的引導。
First, we will explain how to use this method, and then we will do a simple guided practice.
四念處，念處的目的就是隨時跟自己的生命相處，從認識身心的現象中保持正念，不會受環境的影響而隨波逐流，迷失自己的生命。
The purpose of Satipatthana, mindfulness,is to always be present with your own life,to maintain mindfulness by recognizing the phenomena of body and mind,
不會受環境的影響而隨波逐流，迷失自己的生命。
without being swayed by external influences,getting lost,or losing sight of your own life.
假如我們每天儲存一塊錢，從一歲到八十五歲，這算是長壽了，那我們可以存到三萬一千塊。
If we were to save one dollar every day, from one year old to eighty-five years old, which is considered a long life, then we could save thirty-one thousand dollars.
一般人的我們只活到七十五歲，總共只有兩萬七千三百七十五天的生命。
For most people, we only live to seventy-five years old, totaling only twenty-seven thousand three hundred and seventy-five days of life.
顯然我們每天已經過去的，非常短暫。
Clearly, each day that has passed for us is extremely brief.
所以我們要把握生命，隨時跟自己的身心在一起。
Therefore, we must grasp life,and always be with our body and mind.
從「認識自己」當中可以保持正念，你的生命就會活在當下，每天將變成永恆的今天。
By "knowing yourself," you can maintain mindfulness; your life will then be lived in the present moment, and each day will transform into an eternal today.
因為你的心只有「當下」，你將會有禪定力，進而能夠提升這個人的智慧和靈性。
Because your mind only exists in the "present moment," you will develop concentration power, which will then elevate one's wisdom and spirituality.
那才可以保證這個人以後可以繼續的修行。
Only then can it be ensured that one can continue their spiritual practice in the future.
釋迦牟尼佛在成道，成為一切智者之前，
Before Siddhartha Gautama became enlightened and attained omniscience,
他也是從隨觀呼吸的方法，來體驗自己的生命。
He also experienced his own life through the method of observing the breath.
佛陀這樣說：「修行者應該如何安住於身，隨觀身體呢？
The Buddha said:"How should a practitioner abide in the body,observing the body?
他前往森林、樹下，或是隱密的地方，盤腿而坐，端正身體，
One should go to a forest,to the root of a tree,or to an empty hut,sit cross-legged,hold the body erect,
我置念面前，正念而入息，正念而出息。」
Setting mindfulness to the fore,mindful he breathes in,mindful he breathes out."
什麼是「我置念面前，正念而入息，正念而出息。」呢？
What does "setting mindfulness to the fore,mindful he breathes in,mindful he breathes out" mean?
意思就是，將念頭放置在面前的這個生命體。
It means placing your attention on this living being that is right before you.
修行者應該找一個安靜、沒有干擾的地方，盤腿而坐，
A practitioner should find a quiet,undisturbed place,and sit cross-legged.
您可以雙盤、單盤或散盤，還是坐在椅子上，都可以。
You can sit in a full lotus,half lotus,easy cross-legged pose,or even on a chair. Any is fine.
主要是身體能夠坐正，不會東倒西歪，也不會前仆後仰。
The main point is for your body to be upright and balanced,not leaning to the side,nor tilting forward or backward.
如果往前傾，就容易昏沉；
If you lean forward,you might easily become drowsy;
如果往後仰，那就容易打妄想。
If you lean backward,it's easy for your mind to wander.
姿勢坐好之後，就將心放在面前，體驗自己的生命。
Once you are in a good posture,place your mind on what is before you, experiencing your own life.
「呼吸進來知道呼吸進來，呼吸出去知道呼吸出去。」
"Breathing in,one knows one is breathing in.Breathing out,one knows one is breathing out."
一般的經驗是把你的心，放在鼻端跟上嘴唇之間的空氣進出，最明顯的地方，
Generally,the experience is to place your mind where the air enters and exits between your nostril and upper lip,where it is most noticeable.
那裡感覺最舒適、最容易安定。
This spot often feels most comfortable and makes it easiest to settle.
你的注意力是放在空氣跟心產生的地方，不是你的鼻子，
Your attention is placed where the air meets your consciousness,not on your nose itself,
而是在鼻端上接觸的地方發生。
But on the point of contact at the tip of your nose.
呼吸是自然的、不用力的呼吸。
The breath is natural,effortless breathing.
吸氣的時候，知道吸氣正在發生的地方；
When inhaling,know where the inhalation is occurring;.
呼氣的時候，知道呼氣正在發生的地方。
When exhaling, know where the exhalation is occurring.
就是在你的鼻端跟上嘴唇之間，最明顯的地方。
Specifically, at the most noticeable spot between your nostril and upper lip.
進來的時候，只知道進來，不知道出去；
When the breath comes in,you only know it's coming in, not going out;
出去的時候，只知道出去，不知道進來。
When it goes out,you only know it's going out, not coming in.
也就是你的心，過了就馬上的放下，接著另外一個新的過程。
In other words,as soon as your mind has passed an experience,immediately let it go, and move on to the next new process.
這就是體驗面前生命的過程，在呼吸之間。
This is the process of experiencing the life before you,within the breath.
這第一步，你只是知道自然的呼吸進來、呼吸出去。
In this first step,you simply know that the natural breath is coming in and going out.
你的心只有放在「知道」上面，沒有要控制的心。
Your mind is solely focused on "knowing," without any intention to control.
任何的感覺出現，你都不理會它。
Any sensation that arises,you simply disregard it.
鼻端接觸的地方有冷啊、熱啊、滑順啊，你都不理會它。
Whether there's a feeling of cold,heat,or smoothness at the point of contact on your nostril,you disregard it
或是身體上有什麼酸、痛、痲、癢啊，
Or if there's any aching,pain,numbness,or itching in your body,
還是頭腦裡面有什麼念頭啊！
Or any thoughts arising in your mind!
你知道馬上放下，回到你的呼吸。
You know to immediately let go and return to your breath.
你只管生命發生的事實在呼吸之間。
You only attend to the reality of life unfolding within the breath.
自然的進和出、進和出。
The natural inflow and outflow, inflow and outflow.
一般你平常這樣練習，大概二十分鐘到三十分鐘以上，
Generally, if you practice this way for about twenty to thirty minutes or more,
你的心就會越來越安定。
Your mind will become increasingly settled.
我們現在用實際引導的方式，來練習看看。
Let us now practice with an actual guided session.
首先把你的眼鏡放下來，
First, gently take off your glasses,
身體自然的坐正，
sit upright naturally,
閉上你的眼睛，
close your eyes,
自然的呼吸，
and breathe naturally.
從頭到腳的放鬆，
Relax from head to toe,
調整整個身體的平衡，
adjust the balance of your entire body,
體驗整個身體放鬆的感覺，
experience the feeling of your whole body relaxing.
身體中有局部的感覺明顯的地方你不特別的理會它，
If there are areas in your body where sensations are prominent, do not pay them special attention,
只是全身整體整個面的了解，
simply understand the whole body, as an entire surface.
我的身體在這裡，
My body is here,
我的心跟我的身體在一起。
my mind is with my body.
如果你可以保持這樣，頭腦裡面沒有雜念，
If you can maintain this state, with no distracting thoughts in your mind,
那麼你可以一直維持下去。
then you can continue to sustain it.
心安定下來之後，
Once your mind has settled,
似乎有一種生命的運作在持續性進行著，
there seems to be a continuous operation of life taking place,
好像是呼吸，整個呼吸特別的明顯。
like your breath, the entire breath becomes particularly clear.
那麼你就把注意力放在整個呼吸上面，
Then, place your attention on the entire breath,
感受它自然的運作。
feeling its natural operation.
漸漸的在鼻端上面，似乎比較容易安定。
Gradually, it seems easier to settle your focus at the tip of your nose.
你很輕鬆、愉快的把念頭持續的投入在那裡。
Gently and joyfully, continuously place your awareness there.
就像你是在清靜農場的高山上，
It's as if you are on a high mountain in a serene farm,
呼吸到第一口新鮮空氣般的感動。
experiencing the profound feeling of breathing in the first breath of fresh air.
想像一下生命就像會呼吸的大海一樣，有深有淺。
Imagine life itself is like a breathing ocean, with depths and shallows.
還記得嗎？第一次見到大海時候，內心遼闊、寧靜的感動。
Do you remember? The expansive, peaceful feeling within you the first time you saw the vast ocean?
首先您感恩有生之年見到如此廣闊之美，
First, be grateful to have witnessed such expansive beauty in your lifetime,
你的呼吸也是一樣。
and your breath is the same.
您只是靜靜地享受它，進來、出去，進來、出去。
You simply quietly enjoy it: coming in, going out, coming in, going out.
無論它是什麼！ 這就是生命。
Whatever it is! This is life.
海水來的時候只知道是來，海水去的時候只知道是去。
When the ocean water comes,you simply know it comes; when it goes, you simply know it goes.
呼吸進來的時候只知道進來，呼吸出去的時候只知道是出去。
When the breath comes in,you simply know it comes in when it goes out,you simply know it goes out.
你這樣練習！
Practice in this way!
慢慢地你開始注意到海浪正在進行洗刷的動作，
Slowly,you begin to notice the ocean waves performing a cleansing action,
洗去憂慮丶悲傷丶仇恨丶不安的情緒， 如海水退去順道也帶去了一點點細沙，
Washing away worries,sorrow,hatred, and restless emotions,just as the receding tide gently carries away a bit of fine sand.
洗刷乾淨之後，又帶來一波波深藍色的透明果凍， 將你的身心全部按摩了一次。
After this cleansing,it brings wave after wave of deep blue,transparent jelly-like energy,massaging your entire body and mind.
保護你的呼吸就像只有一口呼吸一様的幸福跟滿足。
Protect your breath as if it were your only breath,filled with happiness and contentment.
你只要感覺每一口呼吸，就像第一口呼吸一樣單純即可，
You only need to feel each breath as simply as your very first breath,
你的呼吸就會像大海一樣，有著毫無限制的淨化作用。
And your breath will become like the ocean,possessing an unlimited purifying effect.
不要小看你的呼吸，它的自然和療癒能力；
Do not underestimate your breath,its natural and healing power;
所以記住，不要試圖控制它，
So remember,do not try to control it,
好比面對海水一般的單純丶謙虛和感動。
Just as you would approach the ocean with simplicity, humility, and awe.
同樣的道理，呼吸進丶呼吸出也來自生命的遼闊丶寛廣。
In the same way,breathing in and breathing out also originate from the vastness and expansiveness of life.
你靜坐下來的第一步，不必急著做什麼！
As you sit down for the first step, there's no need to rush to do anything!
您用柔軟丶謙虛的態度，來領納你的呼吸，
You embrace your breath with a soft and humble attitude,
非常平靜的生命感動。
A profoundly peaceful realization of life.
生命它是自然的，
Life is natural,
並不需要你去控制，
It does not require your control,
你只是接受感動的旁觀者，一個聽話的學生。
You are simply an observer,moved by this acceptance,an obedient student.
你的工作只是把心輕巧的放在面前鼻端的呼吸上面。
Your task is simply to gently place your awareness on the breath at the tip of your nose.
只要輕輕的呼吸，不過份用力，就能融化整個身心，達到心靈療癒的效果。
By simply breathing gently,without exerting too much effort,you can allow your entire body and mind to soften, achieving a profound sense of inner healing.
你這樣學習，練達你的心，放在呼吸上面。
As you learn to skillfully train your mind in this way,resting it upon your breath.
通常你的心會慢慢地，愈來愈集中在一點上面。
Naturally,your mind will gradually become more and more concentrated on a single point.
因為您有喜悅、有舒適，所以那個地方變得，越來越明顯的集中在一個的地方。
As you experience joy and comfort,that specific area will become increasingly distinct,
一個小小範圍內。
gathering within a small, focused space.
但是你的心，還是感覺非常的遼闊、寧靜，
Yet, your mind still feels immensely expansive and deeply serene.
好像自然被吸引住一様。
As if being effortlessly drawn in.
你隨順安住呼吸，和整個身心，在這個位置上即可。
Simply allow yourself to rest gently with the breath and your entire being, right in this space.
你知道進、你知道出，你知道進、你知道出。
You are aware of the in-breath,you are aware of the out-breath.Aware of the in, aware of the out.
平衡在這種喜悅當中。
Finding balance within this very joy.
讓呼吸自然地帶出一條，心靈平坦的道路。
Let your breath naturally unfold a smooth, level path for your mind.
你只要跟隨著這條路，前行那就足夠了。
You simply need to follow this path forward,and that is all you need to do.