第一個練習方法要教您的是，簡單地禪坐，如何安靜的面對自己。 The first practice method I'd like to teach you is simple meditation: how to quietly face yourself.
現在請您隨順自然的情況讓身體坐正，適當地保持平衡，眼睛可以閉起來。 Now, please allow your body to sit upright naturally, maintaining appropriate balance, and you may close your eyes.
什麼事也不用做，只是簡單的坐著，坐在圃團上，安靜地坐著，只是安安靜靜單純地坐著。 There's nothing you need to do, just simply sit, sitting on your cushion, quietly sitting, just peacefully and purely sitting.
腳怎樣放沒有關係，假如會冷就把蓋腿的毛巾蓋上。 It doesn't matter how you position your legs; if you feel cold, you may cover your legs with a blanket.
不管身體怎麼樣，只是把身體坐正，平衡地坐著，其他什麼都不管，只是安靜地坐著。 Regardless of your body's state, just straighten your body, sit in balance, release everything else, just quietly sit.
如果有什麼雜念來了，放它過去，不用管它，繼續安靜地坐，只是安靜，不生其他念頭，這樣安靜地坐。 If any distracting thoughts arise, let them pass, don't mind them, continue to sit quietly, just quiet, without generating other thoughts, sit in this tranquil way.
現在該是什麼狀況就什麼狀況，不去故意改變它。 Whatever state you are in right now, just let it be, without intentionally trying to change it.
不舒服就不舒服，舒適就舒適。 If you feel uncomfortable, just be uncomfortable; if you feel comfortable, just be comfortable.
禪修最好的方法就是沒有方法，愈單純愈好！只是安靜地坐。 The best method for meditation is to have no method at all; the simpler, the better! Just quietly sit.
假如昏沉迷糊了，睜開眼睛，看看是什麼原因，是身體沒有坐正彎曲了，還是心沈迷於頭腦或身體那一個部份，太過鬆散了。 If drowsiness or haziness arises, open your eyes and observe the reason. Is your body slumped or not upright, or is your mind overly relaxed and absorbed in a particular part of your head or body?
確實了解這個部位的過程，不跟隨懶散的習慣走。 Clearly understand the process of this part, do not follow lazy habits.
等昏沉散去，繼續只是安靜地坐。 Once the drowsiness dissipates, continue to just quietly sit.
只是安靜而已。 Just quietness.
就好像自己一個人坐在電影城裡面，眼前可能上演著一齣齣的戲碼，但是不管知不知道，您只是知道現在我很安靜地坐在這裡，一個人安靜地坐著。 It's as if you are sitting alone in a cinema, a series of dramas might be unfolding before your eyes, but whether you know it or not, you simply know that you are sitting here very quietly, sitting alone in peace.
就像現已經遭受重大打擊的人一樣，引起不了任何希求的念頭，你只是寂然地坐著。 Just like someone who has suffered a great blow, unable to generate any desiring thoughts, you simply sit in stillness.
就像戰亂中失散的小孩，尋母千里，終被尋獲，重回母親及家人懷抱，全然遍滿在愛與平安、幸福的滿足與安定喜悅之中。 Like a child lost in wartime, searching for their mother for thousands of miles, finally found and returned to the embrace of mother and family, completely filled with love and peace, the satisfaction of happiness, and settled joy.
像這樣完全放開一切憂慮，你只是靜靜地坐著。 In this way, completely releasing all worries, you simply sit quietly.
譬如種植蔬菜一樣，先得挖洞先填入有機肥料，再覆土在小苗上，才會有壯碩肥美的蔬菜長成。 For example, when planting vegetables, you first dig a hole, fill it with organic fertilizer, then cover the small seedling with soil, and only then will strong, plump vegetables grow.
單純的心，是心止一處的肥料；開放與接納，則是深入事實觀智的肥料。你只是單純地開放你的心而已。 A simple mind is the fertilizer for the mind to rest in one place; openness and acceptance, in turn, are the fertilizer for deeply perceiving wisdom of truth. You are simply opening your mind.
你只是純粹安安靜靜單純的心。有什麼感覺經過，看的感覺只是看，聽的感覺只是聽，走的感覺只是走，想的感覺只是想，完全開放的心接納當下的事實。不論它生起的是什麼？ You are just a purely, quietly, and simply perceiving mind. Whatever sensation passes by, the sensation of seeing is just seeing, the sensation of hearing is just hearing, the sensation of walking is just walking, the sensation of thinking is just thinking; a fully open mind accepts the present reality. No matter what arises?
當您的眼睛安靜地在看的時候，沒有加入其他的念頭，那麼你就從這個單純覺知的過程中得到自由。 When your eyes are quietly seeing, without adding other thoughts, then you attain freedom from this process of simple awareness.
當您的耳朵安靜地在聽的時候，你沒有加入其他念，你就從單純覺知的過程中得到自由。 When your ears are quietly listening, without adding other thoughts, you attain freedom from the process of simple awareness.
當您的身體安靜地在走的時候，你不加入其他念，你就從單純的覺知的過程中獲得自由。 When your body is quietly moving, without adding other thoughts, you gain freedom from the process of simple awareness.
當你的頭腦安靜地只是在想，沒有加入其他的雜念，你也就從單純覺知的過程中得到自由跟解脫。 When your mind is quietly just thinking, without adding other distracting thoughts, you also gain freedom and liberation from the process of simple awareness.
假如你有學過，要運用在安那般那呼吸法，入息、出息正念的練習也可以。 If you have learned the Anapanasati breathing method, the practice of mindfulness of the in-breath and out-breath can also be applied.
你安靜在"息"，只有呼吸的進跟出，不加入其他念，你也就從單純呼吸的覺知的過程中得到自由跟解脫。 You quietly rest in the 'breath,' with only the in-breath and out-breath, without adding other thoughts, and you also gain freedom and liberation from the process of simply being aware of your breath.
如果只是單純的安靜知道它，就不會加入痛苦的因緣給它。 If you simply and quietly know it, you will not add conditions for suffering to it.
你就從這個過程中解脫你的看、你的聽、你的想、你的習慣、你的煩惱尋思和認為有我的執著！ You will then be liberated from this process—from your seeing, your hearing, your thinking, your habits, your troublesome ruminations, and your clinging to the idea of a self!
沒有執著，你就放下它！ Without clinging, you let it go!
你放下它也同時放下你自己。 When you let it go, you simultaneously let go of yourself.
你就不執著它，也不執著你自己，你們的關係也不執著。 You do not cling to it, nor do you cling to yourself, and your relationship with it also does not involve clinging.
你不在它裡面，它也不在你裡面，你們的關係也不在你裡面。 You are not within it, it is not within you, and your relationship is not within you.
不在裡面,苦就不住在裡面。 When not within, suffering does not reside within.
你就不依靠這個世間，也不依靠那個世間，你那個世都不依靠，於諸世間都無所依住，都無所取著。 You do not rely on this world, nor do you rely on that world; you do not rely on any world, you have no dwelling or clinging in any world.
你不住著苦，就解脫苦，解脫苦就有如實智見，自知自證我身已盡，捨離之梵行已立，自知不受來世後有。 When you do not dwell on suffering, you are liberated from suffering. Being liberated from suffering, you possess true wisdom and insight, knowing and realizing for yourself that your body is exhausted, the holy life of detachment has been established, and you know you will not undergo rebirth in a future existence.
所以你只要安靜地坐著，什麼事也不做。 Therefore, you only need to sit quietly, doing nothing at all.
假如能夠單純地安靜，就能夠看到現在自己最真實的情況，見到最真實的自己的所有的一直改變中的事實，除了改變之外什麼實體的經驗也沒有。 If you can simply be quiet, you will be able to see your truest current state, witnessing all the ever-changing realities of your truest self, with no substantial experience other than change itself.
這樣就是在認識自我，也認識無常、無我。同時也會離開苦。 This is how you come to know yourself, and also to know impermanence and non-self. At the same time, you will depart from suffering.
從簡單的認識自己全部只是無我的事實經驗，你就再也不相信有個實在的這個身體。 From the simple realization that your entire self is merely an experience of non-self, you will no longer believe in the existence of a substantial body.
心的種種分別過程，再也不會左右你真實的智見「一切無有我」！ The various processes of mental discrimination will no longer sway your true wisdom and insight: 'There is no self in anything'!
無常就是沒有我，如果我這是真實的，那就不可能一切事物消失又改變、改變又消失。 Impermanence means there is no self. If there were a self, if it were real, then it would be impossible for all things to disappear and change, change and disappear.
所以這個練習，只要安靜地坐，什麼也不做，就能夠完完全全地清楚了解自己，也同時了解你的世界。 So, this practice, simply sitting quietly and doing nothing, allows you to completely and clearly understand yourself, and simultaneously understand your world.
只要給自己一點安靜即可，放自己的業過去，您就自由了！ Just give yourself a little quietness, let your karma pass, and you will be free!