默照禪的方便就是說，保持著心念的不動，或者，是安靜，但是，非常清楚。 The simplicity of Silent Illumination is to keep your mind still, or quiet, yet extremely clear.
任何念頭升起，你清清楚楚地看見，但是呢，不繼續追蹤這個念頭，或者跟著它繼續追蹤下去，也不讓念頭拉著你走。 When any thought arises, you see it clearly, yet you do not continue to track it, nor follow it further, nor let it pull you along.
這就叫做「默照」啊。 「默照」它是有層次的，可是呢，原則完全相同。 This is called 'Silent Illumination.' It has layers, yet the principle remains entirely the same.
最初的開始，是引導你放鬆。 In the beginning, the very first step, is to guide you into relaxation.
放鬆身體，放鬆你的頭腦。 Relax your body, relax your mind.
在放鬆的時候，也同樣是「默」和「照」。 我們已經介紹過，請你把眼睛輕輕閉上，眼球不用力，頭腦不要想。 During relaxation, it is also 'Silence' and 'Illumination.' As we've mentioned, gently close your eyes, relax your eyeballs, and let your mind cease its thinking.
你知道自己正在一步一步地從頭往下放鬆。 You are aware of yourself relaxing step by step, from the top of your head downwards.
能夠放鬆的部分，就讓它放鬆；如果你覺得某部分沒有放鬆，不必管它，繼續往下。 Release what you can; if a part doesn't feel relaxed, just let it be and continue moving on.
先是眼球，頭腦，臉部肌肉，肩頭，腰和腹部。 First, your eyeballs, your mind, facial muscles, shoulders, waist, and abdomen.
我說得很快，但你在練習時，請不要那麼快。 I'm speaking quickly, but when you practice, please don't rush.
「默照」的第一步，就是以放鬆身體，作為你入門的方便。 The first step of 'Silent Illumination' is to use bodily relaxation as your entry point.
當你放鬆身體的時候，你的心也正在放鬆，放鬆。 As you relax your body, your mind is also relaxing, relaxing.
在放鬆的過程中，你自己清清楚楚地知道，你正在做著放鬆的努力與工作，這就叫做「照」。 While relaxing, you are clearly aware of your effort and work in letting go; this is called 'Illumination.'
在放鬆的過程中，你沒有其他的念頭插進來，也沒有其他的念頭出現，不跟著其他的念頭而動。 During the process of relaxation, no other thoughts intrude, no other thoughts arise, and you do not move with any other thoughts.
這個叫做「默」。 This is called 'Silence.'
很清楚地知道你正在做放鬆的功夫，這個叫做「照」。 Clearly knowing you are practicing relaxation, this is 'Illumination.'
在放鬆的同時，你的心是安定的，這叫做「默」。 As you relax, your mind is stable; this is called 'Silence.'
「默照」在開始入門的時候，是以「照」為方便。 When beginning 'Silent Illumination,' 'Illumination' serves as the entry point.
在「照」的同時，你的念頭不要有其他的東西出現，這個叫做「默」。 While illuminating, do not let other thoughts arise; this is 'Silence.'
你的身體上一定會有某些感覺。 You will certainly have certain sensations in your body.
你知道這些感覺，但是呢，不去理會它。 You are aware of these sensations, but you do not dwell on them.
不要停留在某一個部分，或某一個感覺上。 Do not linger on any particular part or sensation.
如果你能夠放鬆，很快你就能夠失去身體的負擔、壓迫感，以及不舒服的感覺。 If you can relax, you will soon lose the burden of your body, the sense of pressure, and uncomfortable feelings.
如果你沒有辦法完全把身體放鬆，你也不需要太在意那些未能放鬆的部分。 If you are unable to completely relax your body, you still don't need to overly concern yourself with the parts that remain tense.
你只是讓它過去。 Simply let them pass.
這就是「默照」禪第一步的方法。 This is the method for the first step of Silent Illumination meditation.
那接著，請你們用「觀」整個身體。 Now, please use 'observing' your entire body.
我們已經說過，默照禪修的基礎就是「四念處」，對於身心的了解，叫做「內外身心」和整體的了解。 We have already mentioned that the foundation of Silent Illumination practice is the 'Four Foundations of Mindfulness,' for understanding body and mind, which means understanding 'inner and outer body and mind' and the totality.
這就像你去買房子一樣，你一定會先看看房子外表的結構和外圍的環境，然後再仔細觀察房子裡面的安全設施、空間和裝潢。 Just like when you buy a house, you would first examine the external structure and the surrounding environment, then carefully inspect the interior safety features, space, and decor.
對於這房子內外的整體了解，以及產權法律確認沒有問題後，你才會決定這房子是否適合。 Only after a comprehensive understanding of the house, inside and out, and confirming no legal issues with the title, would you decide if it's suitable.
同樣地，「默照禪」先從一步步地放鬆身體來了解身體，而心也在安靜之下了解自己內心的狀態。 Similarly, 'Silent Illumination' first begins with relaxing the body step by step to understand it, while the mind, in its stillness, also understands its own inner state.
所以現在，請你用「觀」整個身體，「觀」全身。 So now, please use 'observing' your entire body, 'observing' your whole self.
也就是「照」全身。 Which means 'illuminating' your whole body.
這是在你的心已經比較安定，你身體的負擔已經比較少的時候，你可以「觀」全身。 This is when your mind is already more stable, and the burdens of your body have lessened, allowing you to 'observe' your entire body.
「觀」全身什麼呢？ 「觀」你正在打坐的身體。 What do you 'observe' about your entire body? You 'observe' your body as it sits in meditation.
你不需要把身體，畫成一幅畫，或者呢，想像成一尊塑像。 You don't need to paint your body into a picture, or imagine it as a statue.
你只是知道自己的身體正在這裡打坐，是整個的身體正在這裡打坐，從頭到腳，全部的身體。 You simply know that your body is here, meditating; that your entire body is here, meditating, from head to toe, your complete body.
這在日本話叫做「只管打坐」，也就是只曉得你自己正在這裡打坐，就是只管，你照顧著知道你自己在打坐。 In Japanese, this is called 'Shikantaza,' which means simply knowing you are here meditating, just attending, you are taking care of knowing yourself in meditation.
在日本的「曹洞禪」啊，它就是一開始就要你觀照你的身體正在這裡打坐，心不再有雜念升起。 In Japanese 'Soto Zen,' right from the beginning, it asks you to observe your body as it sits here in meditation, so that the mind no longer gives rise to distracting thoughts.
我們已經講過了，「默照禪」的第一步功夫是放鬆身心。 As we have discussed, the first step of 'Silent Illumination' practice is to relax the body and mind.
因為要放鬆身心，所以自己已經夠忙了！ 不要把心放到外面去，不攀緣外境。 Because to relax the body and mind, you are already busy enough! Do not let your mind wander outside, do not cling to external conditions.
不管外境是怎麼樣，無論有雜音，或是，有什麼動靜，你可能也聽到，你可能眼睛睜開也會看到，你的身體可能也會接觸到，但是啊，你要照顧的不是那些東西，而是呢？ No matter what the external environment is like—whether there are distracting sounds, or any movements, you might hear them, you might see them if your eyes were open, your body might also make contact—but what you need to attend to is not those things, but rather...
你在照顧著你正在這裡打坐的身體，以及打坐時的你的心。 You are attending to your body as it sits here in meditation, and your mind during meditation.
身體正在這裡打坐的什麼呢？ 正在這裡打坐的感覺！ What about the body sitting here in meditation? The sensations of sitting here in meditation!
心呢？ 心在知道自己正在這裡打坐。 And the mind? The mind is aware of itself sitting here in meditation.
也就是說，一方面知道自己正在這裡打坐，知道自己正在這裡打坐的什麼？ In other words, on one hand, you know you are sitting here in meditation, and what do you know about yourself sitting here?
正在這裡打坐的身體的全部感覺！ 頭腦裡面不出現身體的形象，但是呢，有身體的感覺。 The entirety of the body's sensations as it sits here! No visual image of the body appears in your mind, but instead, you have bodily sensations.
可是身體的感覺呢？ 有的部分有接觸面，或者是有重量感，或者是有若干的什麼反應。 But what about the bodily sensations? Some parts have contact points, or a sense of weight, or perhaps various other reactions.
可是大部分的身體部分啊，並沒有讓你感覺到。 However, most parts of the body do not register any feeling for you.
我們的心怎麼辦？ 你還是知道你的整個身體在打坐。 What then does our mind do? You still know your entire body is meditating.
比如說，你的臉部啊有點癢，你的膝蓋啊有點痛，你的背部啊有點酸，或者，你身體的另外一個部分啊，讓你感覺到有一點不舒服。 For example, your face might be a little itchy, your knees a little sore, your back a little achy, or some other part of your body might make you feel a bit uncomfortable.
這，就像是地圖上的一個城市，一個鄉村，但是呢，並不是說整個地圖上面都是鄉村，都是城市。 This is like a city or a village on a map, but it's not as if the entire map is covered in villages or cities.
是有點而沒有面吶。 There are points, but no solid areas.
這一點一點的，請你們啊，不要注意那個點，而是呢，要曉得自己，整個身體正在打坐。 These individual points, please do not focus on those specific points. Instead, be aware of your entire body meditating.
這跟第一步從頭到腳的放鬆，是不一樣的。 This is different from the first step of relaxing from head to toe.
第一步的放鬆，是從頭到腳，一個部分一個部分的放鬆。 The first step of relaxation involves loosening up one part at a time, from head to toe.
現在呢，「只管正在這裡打坐」，是你曉得整個身體都在打坐，不管它的局部，只是「知道」整個身體。 Now, 'just attending to sitting here' means you are aware of your entire body meditating, disregarding its specific parts. You simply 'know' the whole body.
整個身體不是形象的想像中的一幅畫，或者是一尊像，而是「感覺」，而是「知」！ The entire body is not a visual image, an imagined painting, or a statue; it is 'sensation,' it is 'knowing'!
不是「見」。 不是「看到」，或是「見到」，「發現到」！ 而是「知」！ It is not 'seeing.' Not 'looking at,' or 'perceiving,' or 'discovering'! It is 'knowing'!
穩定的知道正在打坐。 Steadily knowing that you are meditating.
那我們一般的人呢？ 經常是，知道有呼吸。 And for most of us? Often, we are aware of breathing.
你的呼吸也是你身體感覺的一部分。 Your breath is also a part of your bodily sensations.
不需要特別地注意呼吸，而呼吸只是你整個身體局部的感覺。 There's no need to pay special attention to the breath, as it is just a localized sensation within your entire body.
只是告訴你自己：「我在打坐，我正在這裡打坐。」 Simply tell yourself: "I am meditating, I am sitting here in meditation."
如果是這樣，你很快地，身體的負擔就沒有了。 If this is the case, very quickly, the burden of your body will disappear.
腿痛這樣的事，已經不妨礙你，其他部分的任何接觸面，也不會妨礙你。 Leg pain, such things, will no longer hinder you; any other contact points will also not bother you.
你只知道這個人在打坐！ 你當然知道這是你自己！ 可是呢？ 你自己的身體正在這裡打坐。 You just know this person is meditating! Of course, you know this is yourself! But your own body is sitting here in meditation.
你的心是在管理你的身體正在這裡打坐！ 同時，心不起雜念、妄想。 Your mind is overseeing your body as it sits here in meditation! At the same time, the mind does not give rise to distracting thoughts or delusions.
你的責任就是說：「我在打坐，我正在這裡打坐！」 Your responsibility is to say: "I am meditating, I am sitting here in meditation!"
如果你自己，有時候有懈怠了，這個時候請你把腰挺直，把姿勢坐正。 If you find yourself, at times, becoming slack, at this moment, straighten your back, and correct your posture.
如果你腿很痛，痛得實在是沒有辦法忍受，你可以啊，把腿放鬆了。 If your legs are very painful, so painful that it's unbearable, you can, of course, relax your legs.
如果你能夠盤好腿，不在乎你的腿痛，腿痛只是身體的一部分，你是管理你身體的全部，而不管身體的那一部分，那麼腿痛也就很快地消失，你就可以繼續坐下去。 If you can, keep your legs crossed, disregarding your leg pain. Leg pain is just one part of the body. You are managing your entire body, not just that one part of the body, then the leg pain will quickly disappear, and you can continue to sit.
所以是「整個身體在打坐」！這個道理也是跟我們走路經行平衡的道理是一樣的。 So, it is "the entire body meditating"! This principle is also the same as the principle of balance when we walk and practice walking meditation.
好，再說一次。「默」是，心裡面不起第二念，不起聯想，不起前後左右上下的想像、思考的念頭，而只知道你自己在打坐，這就是「默」。 All right, let's repeat. 'Silence' means that no second thought arises in your mind, no associations, no imaginings or thoughts of front, back, left, right, up, or down. You simply know you are meditating; this is 'Silence.'
而很清楚很清楚地知道你整個身體正在打坐，這是「照」。 And very, very clearly knowing your entire body is meditating, this is 'Illumination.'
這是啊「默照」的初步的功夫。 This is the initial practice of 'Silent Illumination.'
請您們放鬆、放鬆！ 然後「觀」你的整個身體在打坐。 Please relax, relax! Then 'observe' your entire body meditating.
所謂「觀整個身體」，就是你觀照著執著這個身體的自我的意思！ The so-called 'observing the entire body' means you are illuminating the self that clings to this body!
那很容易，很容易的。 請您們，練習只管打坐！ It is very easy, very easy. Please, practice just sitting!