接下來，請您來到第二步的練習。
Next,please move into the second step of this practice.
你練習「呼吸長的時候，明白現在是呼吸長」。
You practice, "when the breath is long, you understand that now the breath is long."
「呼吸短的時候，明白現在是呼吸短」。
"When the breath is short, you understand that now the breath is short."
也就是，禪修者除了知道呼吸進、呼吸出之外，
That is to say, besides knowing the in-breath and the out-breath,
也能夠意會明白到，現在的呼吸是比較長的過程，
The meditator is also able to intuitively comprehend whether the current breath is a longer process,
還是現在的呼吸是比較短的過程。
Or whether the current breath is a shorter process.
但是，你的心還是一樣，不會刻意地去改變它。
However, your mind remains the same; it will not intentionally try to change it.
如經文所言：「入息長時，了知：『我入息長』。」
As the scripture states: "Breathing in a long breath, he discerns: 'I am breathing in a long breath.'"
「出息長時，了知：『我出息長』。」
"Breathing out a long breath, he discerns: 'I am breathing out a long breath.'"
「入息短時，了知：『我入息短』。」
"Breathing in a short breath, he discerns: 'I am breathing in a short breath.'"
出息短時，了知：『我出息短』。」
"Breathing out a short breath, he discerns: 'I am breathing out a short breath.'"
通常，當你在這個入息出息的過程，能夠意會到呼吸有時長，有時短的時候，
Typically, when you are in this process of in-breathing and out-breathing, and you are able to perceive that the breath is sometimes long and sometimes short,
你的呼吸的整體感，會愈來愈明朗。
Your overall sense of the breath will become increasingly clear.
那你的心，也愈來愈安定。
And your mind will become increasingly stable.
同樣的，您也可以練習二十分鐘到三十分鐘以上，這第二步的練習。
Similarly, you can practice this second step for twenty to thirty minutes or even longer.
這個過程，有一點像「扯鈴」！
This process is a little like a 'Diabolo'!
入息、出息，就如同那個鈴在轉動。
The in-breath and out-breath are like the spinning diabolo.
當「扯鈴」時，拉長的時候，也能夠明白現在是拉長。
When playing the 'Diabolo', when it is extended, you can also understand that it is now extended.
「扯鈴」時，拉短的時候，也能夠明白現在是拉短。
When playing the 'Diabolo', when it is shortened, you can also understand that it is now shortened.
這個就是要有，一點平衡的技巧。
This requires a certain skill of balance.
這個時候，慢慢地，你開始與生命的大海，變得和諧而寧靜。
At this moment, slowly, you begin to become harmonious and peaceful with the great ocean of life.
當你發覺到，你的呼吸，這生命中的大海，有時深有時淺，
As you notice that your breath, this ocean of life, is sometimes deep, sometimes shallow,
有時呼吸長，有時呼吸短。
Sometimes the breath is long, sometimes the breath is short.
你漸漸地與整個呼吸，變得沒有隔閡。
You gradually become without separation from your entire breath.
非常舒服地，融入大海的感覺。
Very comfortably,you merge into the feeling of the ocean.
再來第三個階段，假如你的呼吸的整體感愈來愈明朗，你自然會讓身體整個安靜下來，心也愈來愈安定。
Now, moving to the third stage,if your sense of the breath's entirety becomes clearer and clearer,you will naturally allow your body to quiet down completely,and your mind will become more and more peaceful.
那你就開始觀察覺知整個身體，包括呼吸，從開始、中間到末端全體連貫性的過程。
You then begin to observe and be aware of your entire body, including the breath,from beginning,middle,to end,as a continuous,holistic process.
這一個第三步驟叫做「我當覺知全身而入息。」
This third step is called,"I shall breathe in,experiencing the whole body."
所謂的全身就是，呼吸的內外之間還有呼吸的長跟短之間的全部的過程，他持續這樣的練習。
The so-called whole body refers to the entire process of breathing,both internally and externally,as well as the length of each breath.You continue this practice.
「我當覺知全身而出息。」他持續這樣的練習。「我當覺知全身而入息。」他持續這樣的練習。
"I shall breathe out,experiencing the whole body." You continue this practice."I shall breathe in,experiencing the whole body.
這個時候你的心就會貼住整個呼吸，而呼吸也變成一個整體，包括整個身心都密不可分。
At this point, your mind will adhere to the entire breath, and the breath will also become a whole, with your entire body and mind becoming inseparable.
呼吸就是你的心、你整個身體，你的心就是呼吸和全身的整體。
The breath is your mind, your entire body; your mind is the entirety of the breath and the whole body.
此時此刻你只有呼吸和身的全體，沒有進、沒有出，沒有長、沒有短，
At this very moment, you only have the breath and the whole body, with no incoming, no outgoing, no long, no short,
只有平靜安定的一直維持下去，只有呼吸和身的全體「身息合ㄧ」的狀態。
only a peaceful and stable continuity, only the state of "body-breath unity" – the entirety of breath and body merging as one.
也就是你的心愈來愈融入整個過程的呼吸的大海，從開始丶中間到末端，來和去丶來和去，沒有停止地融入整個呼吸。
This means your mind increasingly merges into the ocean of the breath throughout the entire process, from beginning, middle to end, coming and going, coming and going, merging ceaselessly into the entire breath.
你的心就是呼吸，呼吸就是你的心。
Your mind is the breath, and the breath is your mind.
第四個步驟，你的心愈來愈安靜了，呼吸也讓他自自然然的安定下來。
In the fourth step,your mind is becoming increasingly calm,allowing your breath to naturally settle down on its own.
這個第四個步驟叫做「我當安定粗的入息而入息。」他持續這樣的練習。
This fourth step is called, "I shall breathe in, calming the coarse in-breath."He continues practicing this way.
「我當安定粗的出息而出息。」他持續這樣的練習。
"I shall breathe out, calming the coarse out-breath." He continues practicing this way.
也許您身體的粗重感漸漸捨離的關係，
Perhaps as the heaviness in your body gradually dissipates,
您開始感覺到身體愈平靜和輕快，
you begin to feel your body becoming more peaceful and light,
有一種輕安感持續著，
with a sustained sense of lightness and ease.
然而您的呼吸進出的感覺也變得微細，而不那麼容易察覺得到。
Consequently, the sensation of your breath moving in and out becomes subtle, and not so easy to perceive.
您必須培養更柔和的心，細膩的覺知更微細的訊息，讓專注力持續著。
You must cultivate a gentler mind, subtly aware of even finer messages,
呼吸這個方法的特點就是您的心不能夠急躁，
The characteristic of this breathing method is that your mind must not be impatient
您一點點急躁心就馬上離開您的呼吸，您定力就不能培養。
The slightest hint of impatience will immediately pull your mind away from your breath,and you will not be able to cultivate concentration.
持續著，持續著，心很微細的維持在那個覺知呼吸的那個位置，
Persisting, continuing, the mind very subtly maintains its position in that awareness of the breath.
也許你會忘了其他只有一個正在呼吸的概念一直維持著，
Perhaps you will forget everything else, and only the concept of breathing will remain,
甚至於人我對立的概念也消失了，
even the concept of self-other duality will disappear.
這個時候呼吸的身體已經感覺不到了，
At this point, the breathing body can no longer be felt.
可能是消失或是維持在某種狀態，
It might seem to have vanished or be maintained in a certain state,
但是事實上它們都還在，只是平衡的心覆蓋了一切。
but in reality, they are all still there; it is simply that the balanced mind encompasses everything.
您持續著，持續著，會感覺到一種平靜內心很寧靜的喜樂快樂的感受，
As you continue, you will feel a peaceful, inwardly serene sensation of joy and happiness,
由內而外或由外而內的持續著。
sustained from within outwards or from without inwards.
這個時候就只有（受念處），
At this moment, there is only the "contemplation of feelings" (vedanānupassanā),
持續著你喜歡更寧靜的感受，
as you continue to cherish even more serene sensations.
苦樂感覺的覺受已經消失，只剩下「心」你的心持續著，
The sensations of pleasure and pain have vanished, leaving only "mind"; your mind persists.
你的心喜歡捨棄一切的安定，
Your mind enjoys letting go into complete stability.
你也知道我正在定境之中，心中只有一個念，維持著，沒有其他。
You also know, "I am in the state of concentration," with only one thought remaining, sustained, nothing else.
你持續著，持續著，維持自己在定境當中。
You continue, you persist, maintaining yourself within the state of concentration.
當我們執著於一切會變遷的事物，苦難便會隨之而來，這是必然的法則。
When we cling to all things that are subject to change,suffering will inevitably follow,this is a universal truth.
然而，若我們能將心安住於那不變的真理，感受無我的廣闊空間，
However,if we can rest our minds in that unchanging truth,experiencing the vast space of non-self,
讓心遠離生滅變化的虛妄，便能真正地，從苦中解脫。
allowing the mind to move beyond the illusion of arising and ceasing,then we can truly be liberated from suffering.
這並非意味著，我們應當捨棄一切，甚至包括正念，
This does not mean that we should abandon everything, not even mindfulness itself,
隨波逐流；那樣便會陷入愚昧與無知。
drifting aimlessly; for that would lead to ignorance and delusion.
所以，當我們從深邃的定境中，一個念頭再次浮現時，
Therefore, when, from a state of deep concentration, a thought re-emerges,
假如您具備了內在的智慧，您會清晰地洞察，這僅僅是一個妄念。
if you are endowed with inner wisdom,You will clearly perceive that this is merely a delusive thought.
您將能夠，在前一個念頭與後一個念頭之間，保持獨立與清醒，
You will be able to stand independently and clearly, between the previous thought and the next,
運用「中道觀」的方法，捨棄人我對待的二元分別心。
applying the method of "Middle Way contemplation," letting go of the dualistic perception of self and others.
在此境地中，執著於自我的妄念，也會自然消融。
In this state, the delusive thought clinging to self will naturally dissolve.
於是，那被觀察的念頭，與那能觀察的「我」，將會一同消失無蹤。
Consequently,both the observed thought and the observing "self" will vanish completely.
當您再次從定境中出來時，
When you emerge from this state of concentration again,
儘管一切現象依然存在，但人我對立的執著之心，將不再生起。
although all phenomena are still present,the dualistic mind of self versus others will no longer arise.
這，便是真正的，從苦中解脫！
This, truly, is freedom from suffering!
這，便是類似究竟的解脫！
This,is similar ultimate liberation!
那麼，或許你也會有另外一種情況。
Well then, perhaps you might also encounter another scenario.
你會發覺，既然現在你是一個整體，身心合一的狀態，那就沒有什麼「呼吸、不呼吸」的差別。
You might notice that since you are now a complete whole, in a state of body and mind unity, there is no longer any distinction of "breathing or not breathing."
也沒有什麼「有我、沒有我」，或者「有心、沒有心」的區分。
Nor is there any differentiation of "having a self or no self," or "having a mind or no mind."
當你這樣發現的時候，你的心就會馬上沉靜下來。
When you make this discovery, your mind will immediately settle down.
當心愈來愈寂靜，呼吸可能會愈來愈微細，微細到整個消失。
As the mind becomes increasingly still, the breath may become finer and finer, until it completely disappears.
你的身體也會消失，或是維持在不動的狀態。
Your body may also disappear, or remain in a state of unmoving stillness.
心也是一樣。這都有可能會出現。整個心完全變成一個通透的光明，這種境界可能出現。
The same applies to the mind. All of these are possible. A state where the entire mind becomes completely transparent and luminous may occur.
一種，光明境與心境全然合一的狀態。
A state that " where the bright realm and the mind realm become one.
這事表示你當下已經非常的安定。接近入定。
This indicates that you are currently in a very stable state, nearing deep meditative absorption.
這是為什麼呢？您的心集中，因為心其實就是地、水、火、風的火界成份有關係。
Why is this? It is because your mind is focused, and this focus is closely related to the "fire element" among the four primary elements: earth, water, fire, and wind.
它在集中的時候，會有很亮的光明，但是這個亮的光明，它並不是一個您眼睛看到的會刺眼的光明。
When the mind concentrates, a brilliant light appears; however, this radiance is not the kind of harsh light that would irritate your physical eyes.
因為安定，集中，所以您的心，見到了這種光明。
Because of this stillness and concentration, your mind is able to perceive this inner light.
可能會感覺到身心都消失了！一種時間跟空間都不見了的那種深的定境出現。
You might feel as though both your body and mind have vanished, as you enter a deep state of Samadhi where time and space no longer exist.
這個時候呢？您的身體，呼吸也都消失了，心也可能您感覺不的了！這都有可能！
At this point, your physical sensation and breath disappear, and you might even lose the sense of the "mind" itself. All of this is possible.
這樣一直維持下去，維持下去。可能就是身心統一，進入一個深的禪定狀況。
If you maintain this state continuously, your body and mind will unify, leading you into a profound level of meditative concentration.
整個呼吸呢？出和入、出和入的過程，剛開始之間的差別感，越來越微細，使得您的入息、出息越來越平等。
As for the entire breathing process—the cycle of inhaling and exhaling—the initial distinction between them becomes increasingly subtle, making your breath feel perfectly balanced and seamless.
而交合成為一個「息」的概念。
merging into the concept of a single "breath".
只有一個呼吸的整體的概念。
There is only one unified breath.
然後您的心越來越微細，這個「一」也有它的相對性。
They are not permanently unchanging.
慢慢您連這個相對性也捨離了！
They simultaneously appear and vanish in an ongoing,continuous cycle of change.
那可能就進入了禪定。
The speed of these fluctuations is such that within a single snap of the fingers,there are ninety instances of arising and passing away.
沒有呼，也沒有吸，沒有長，也沒有短。
The breath with no exhalation and no inhalation, no long and no short.
只有您的心一直，一個念頭持續著，持續著，
很安定。很寂靜。然後呢？您的心在非常明朗、寂靜中持續不斷的穩定之後，
因為越來越寂靜，此時您的心中已經不會有雜念會出現的可能。
心和出入息和合為一，心的覺知中只有寂靜和明朗的持續下去。
那這就是一個定境。
有時會伴隨平靜的喜樂的湧現。
Sometimes it is accompanied by a peaceful joy.
除了喜樂，也會有輕柔、柔軟、暖和、輕安的覺受出現。
Besides joy and delight, sensations of gentleness, softness, warmth, and tranquility (Passaddhi) will also arise.
然後覺受到這麼舒服、快樂、喜樂，因為您的心會希望越來越安靜，和清淨的捨離這些禪定的干擾。
Experiencing such comfort, happiness, and joy, your mind will naturally aspire to become increasingly still, and will purely relinquish (renounce) these meditative distractions.
雖然有內心的喜和身體的樂的感受，您的心會趨向於捨離它們，變得愈來愈微細。
Despite the presence of mental rapture (Piti) and physical bliss (Sukha), your mind will incline toward letting them go, becoming increasingly subtle.
當你離開那些清淨心的細膩的干擾的時候，您的心會愈來愈深入於禪定。
As you depart from those subtle distractions within the pure mind, your mind will penetrate deeper into Samadhi (meditative absorption).
這「心一境性」的力量就愈來愈強。
The power of one-pointedness of mind (Ekaggata) will grow stronger and stronger.
您這樣愈來愈微細的捨離，捨離您的有所分別的煩惱心，就成為「正定」。那您就處在一種寂靜的狀態。
By practicing this increasingly subtle letting go—relinquishing the discriminative and afflictive mind—it becomes "Right Concentration" (Samma Samadhi). You will then dwell in a state of profound stillness.
假如您從寂靜狀態後，你有一個念頭出現了，您出定了。
If a thought arises while you are in this state of stillness, you have emerged from the meditative absorption.
您會慢慢開始感覺到這個身體，當然第一個出現的是你的念頭。
You will gradually begin to feel the body again; however, the very first thing to arise will be your thought.
你知道您的念頭出現了，然後有這個身體的覺受，慢慢出定。
Aware that a thought has arisen, followed by physical sensations, you slowly emerge from meditation.
那就用你的智慧去調心平等，
Then, employ your wisdom to harmonize the mind into a state of equanimity,
您就可以熟練出定、入定的過程。
so that you may become proficient in the process of entering and emerging from Samadhi.
你可以知道，剛才入的是什麼禪定？是初禪、二禪、三禪還是四禪，您會很清楚。
You will be able to discern which level of Jhana you just entered—whether it was the first, second, third, or fourth Jhana; you will be very clear.
您可以檢查有沒有，尋、伺、喜、樂、心一境性，如果有，那就是初禪。
You can examine the presence of the Jhana factors: applied thought (Vitakka), sustained thought (Vicara), rapture (Piti), bliss (Sukha), and one-pointedness (Ekaggata). If these are present, it is the First Jhana.
更深的禪定，這些干擾愈來愈少。
In deeper states of Samadhi, these distractions become fewer and fewer.
您這樣練習就可以練達世間的禪定。變成禪定的五種自在。
Through this practice, you can master mundane Jhanas and attain the Five Masteries (Five Proficiencies) of Samadhi.
這是不容易的事！但是您有深定，在出定時。您就可以這樣練習。
This is no easy feat! But if you possess deep concentration, you can practice in this manner upon emerging from the state.
不斷的練習它、練習它、練習它，練習到非常的熟練。
Practice it continuously—again and again—until you achieve complete mastery.
我們的佛陀，剛開始，他的禪定也是這樣子練習的。
Our Buddha, in the beginning, also practiced his meditation in this very way.
為什麼會這樣，能夠身心統一呢？
Why is it possible to achieve such unity of body and mind?
因為你有歡喜心，對認識自己的生命，在呼吸之間有信心，所以你能夠這樣。
It is because you possess a joyful heart, and you have faith in understanding your own life, within the space of each breath, that you are able to do so.
例如，你們有沒有見過像三、四歲的小孩？
For example, have you ever seen a child of about three or four years old?
在房子裡頭有時會跟著你。
Inside the house, they sometimes follow you around.
你走到廚房他會跟著你身邊走到廚房，你走到客廳、陽臺、洗手間，他也要跟著身邊。
You walk to the kitchen, and they will follow you there; you go to the living room, balcony, or bathroom, and they will also follow close by.
你可能會問他：「你好可愛哦！跟著爸爸媽媽做什麼？」
You might ask them, "Oh, you're so cute! What are you doing following Daddy or Mommy?"
你的小孩也許不會回答，他只是覺得很有趣、很新鮮。
Your child might not answer; they simply find it very interesting, very fresh
也許什麼理由也沒有，只是好奇心，一個跟屁蟲而已。
Perhaps there is no particular reason at all, just curiosity, like a little shadow.
我們觀照自己的身心和你的呼吸也是一樣，不一定需要什麼理由，你覺得很新鮮、很特別、很有趣。
Observing our own body, mind, and your breath is just the same; you don't necessarily need a specific reason, you just find it fresh, special, and interesting.
呼吸進來你隨觀呼吸進來，覺得很有趣，心裡頭很單純知道。
As the breath comes in, you simply observe it coming in, finding it interesting, your mind simply and purely aware.
呼吸出來你隨觀呼吸出來，覺得很有趣，心裡頭也是很單純知道。
As the breath goes out, you simply observe it going out, finding it interesting, your mind also simply and purely aware.
所以這是隨觀你的呼吸，隨順觀察你的呼吸，隨觀中有專注一心的法喜，所以這是隨喜。
So, this is following your breath, observing your breath as it naturally flows; within this observation, there is the joy of focused one-pointedness, and this is Mudita, or sympathetic joy.
這樣子培養隨喜修行的心，就能夠成就你的禪定。
By cultivating such a heart of Mudita in your practice, you will be able to achieve your meditative absorption.,
這個「隨觀呼吸」的方法，非常的簡單，不會很複雜，
This method of "following the breath" is remarkably simple, not complicated at all.
任何時候你都可以用得上。
You can utilize it at any moment, whenever you wish.
原則就是，保持心平等和不用力的專注在一個地方，知道呼吸自然的進和出、進和出。
The principle is to maintain an equanimous mind and effortlessly focus on a single point, simply observing the natural in-breath and out-breath,in-breath and out-breath.
從進和出，發生的地方，體驗生命生起的地方，是怎麼產生的，
From the very place where the in-breath and out-breath occur, experience how life arises, how it comes into being,
也體驗生命正在消失的地方，是怎麼變化的。
And also experience how life transforms in the place where it gently ceases.
借由這個方便來深入的認識自己，從認識自己生命的事實中，解脫身心世界的束縛。
Through this skillful means, you can deeply come to know yourself, and from this understanding of the truth of your own life, liberate yourself from the constraints of the mind-body world.