也許您們許多人都沒有學過禪坐打坐的姿勢，怎麼坐也都不知道？ Perhaps many of you have never learned the postures for Zen meditation or how to sit? You might not know where to start?
沒有關係！ It's perfectly fine!
禪修的基本目的呢？是隨時隨地能夠體驗當下你自己的身心，面對自己生命的事實，而內心不起雜念妄想，這樣就是禪修的基本開始。 What is the basic purpose of Zen practice? It is to be able to experience your own body and mind in the present moment, at any time and anywhere, facing the facts of your life, without your mind giving rise to distracting thoughts or delusions. This is the fundamental beginning of Zen practice.
所以基本上在我們的行丶住丶坐丶臥的日常生活中任何姿勢，只要能夠達到身心平衡，都可以禪修。 So, essentially, in our daily lives, whether walking, standing, sitting, or lying down, any posture that allows you to achieve body-mind balance can be used for Zen practice.
但是最適合的姿勢呢？是坐姿。 However, the most suitable posture? It is the sitting posture.
如果可以，在你的家裡或是禪堂，最好是在光線適中，不太冷太熱的地方，假如有電風扇請不要直接對著身體吹，以免著涼受寒。 If possible, whether in your home or a meditation hall, it is best to be in a place with moderate lighting, not too cold nor too hot. If there is an electric fan, please do not let it blow directly onto your body, to avoid catching a cold.
我們準備靜坐之前，應該找一個安靜，沒有聲音干擾及安全無慮的地方。 Before we prepare to meditate, we should find a quiet place, free from sound interference and where you feel safe.
身體在自然的和諧狀況下，比如在你的禪堂或是佛堂，您可以先禮敬或問訊你的佛像和坐位, 緩慢安穩的坐在座墊上,座墊不要坐滿，大約三分之一就可以了。 With your body in a natural state of harmony, for instance, in your meditation room or Buddhist shrine, you may first pay respects or bow to your Buddha statue and your seat. Then, slowly and steadily sit on your cushion. Do not sit fully on the cushion; about one-third is sufficient.
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, 盤腿坐在位置上。 Cover yourself with a warm blanket or towel, then sit cross-legged in a posture that is relatively relaxed, stable, and can be maintained for a long duration.
盤坐有雙盤（兩腳交叉在大腿上），有單盤（只有一隻腳在大腿上）建議己經禪修很久可以用這兩種。 For cross-legged sitting, there is the full lotus (both feet crossed onto the opposite thighs) and the half lotus (only one foot on the opposite thigh). These two are recommended for those who have been practicing meditation for a long time.
另外一種是散盤（兩腿不必交叉）初學者比較適合散盤。 Another option is the Burmese posture (legs not necessarily crossed). The Burmese posture is more suitable for beginners.
我們先來介紹一種叫做七支坐法也是佛陀的坐姿，現在請您們一邊聽一邊練習看看。 Let's first introduce a posture called the Seven-Point Posture, which is also the Buddha's sitting posture. Now, please listen and try to practice it.
先把坐姿做好，盤腿端身正坐之後，全身自然的保持著平衡。 First, establish your sitting posture. After sitting cross-legged with an upright and straight body, naturally maintain your entire body in balance.
然後呢？兩手手掌重疊, 自然平放在小腿上。 Next, place both palms, one on top of the other, naturally flat on your calves.
母指頭指尖輕輕的相接觸 。 The tips of your thumbs should gently touch each other.
這樣的手叫做手結定印，上下沒有關係。 This hand position is called the 'Samadhi Mudra' (meditation gesture); the order of which hand is on top doesn't matter.
腰部呢？稍微的往前挺 。 And your waist? Gently push it slightly forward.
胸部自然的保持平正。 Your chest should naturally remain flat and upright.
下巴像當兵一樣，微微的往內縮 。 Your chin, like a soldier, should be slightly tucked in.
牙齒輕輕的扣上。 Your teeth should gently touch.
舌頭輕輕的抵住上顎，也就是上門牙與牙肉之間，這叫做「舌抵上顎」。 Your tongue should lightly touch the upper palate, specifically between your upper front teeth and the gums. This is called 'tongue touching the upper palate'.
眼睛放鬆自然的下垂。 Your eyes should be relaxed and naturally cast downwards.
頭部及身體適當的保持正直與平衡。 Your head and body should be appropriately kept straight and balanced.
再説一次，盤腿端身正坐，繫念面前，自然的保持平衡。 To reiterate, sit cross-legged with your body upright and straight, bringing your awareness to the front, and naturally maintaining balance.
手掌手結定印。 Your palms should form the Samadhi Mudra.
挺腰。 Straighten your lower back.
直胸。 Keep your chest upright.
收下巴。 Tuck in your chin.
閉上嘴巴。 Close your mouth.
舌抵上顎。 Tongue to the upper palate.
收殮你的眼睛。 Gently lower your gaze.
頭頂著天。 The crown of your head reaching towards the sky.
這樣的坐姿可以像竹子一樣，依照清淨道論書上的説明，欲修正身 ，是把身體變成像竹子一樣 ! This sitting posture can be like a bamboo, according to the explanations in the Visuddhimagga (The Path of Purification): 'To correct the body' means to make the body like a bamboo!
如果他是把脊椎骨變成像成竹子一樣 ! 那,他的身體的重量就會平等 ! If one makes their spine like a bamboo, then the weight of their body will be evenly distributed!
結果他的皮膚，他的頸，他的肩膀，不能夠彎曲 ! As a result, his skin, his neck, and his shoulders will not be able to bend!
因為他的皮膚他的頸他的肩膀不會彎曲，所以他不會疲倦 ! Because his skin, his neck, and his shoulders will not bend, he will not get tired!
他的苦受就不會很明顯 ! 那他就可以坐很久 ! His painful sensations will not be very obvious! Then he can sit for a long time!
如果他坐很長的時間，他的坐墊也不會彎曲，因為什麼 ? If he sits for a long time, his cushion will not bend either, and why is that?
因他不動他的身體 ! Because he does not move his body!
身體不動，那很容易漸漸調心不動 ! When the body is still, it becomes very easy to gradually calm the mind.
如果身體動 , 那就比較不容易調心不動 ! If the body moves, it becomes more difficult to keep the mind still.
為什麼 ? Why is that?
因心要動，才身體能夠動 ! Because the mind must move for the body to be able to move!
身體不能夠自己動， 先有心才能動 ! The body cannot move by itself; there must first be the intention of the mind for it to move!
如果心不穩定，雖然坐在最舒服的沙發床也會一直在動 ! If the mind is unstable, even if sitting on the most comfortable sofa, one will still keep moving!
為什麼 ? Why?
因為心不安 ! Because the mind is not at ease!
心不安，那用什麼情況來調節 ? If the mind is uneasy, then what situation can be used to regulate it?
那他就用穩定的姿勢坐。 Then one sits in a stable posture.