歡迎來到正念禪修。
Welcome to mindfulness meditation.
禪修能令我們的心熟習善。
Meditation allows our minds to become accustomed to virtue.
心於善越熟習，則越發平和安詳。
The more accustomed the mind becomes to virtue, the more peaceful and tranquil it will be.
擁有安詳的心境，我們便遠離憂慮不安而體驗真正的快樂。
With a tranquil state of mind, we move away from worry and anxiety, experiencing true happiness.
否則，縱然擁有最舒適的外境，我們也不會感到快樂。
Otherwise, even with the most comfortable external circumstances, we will not feel happy.
如果訓練心使之安詳，即使處於逆境，我們始終也會快樂。
If we train the mind to be tranquil, even in adversity, we will always be happy.
假如我們的心還很粗重，有了貪瞋等煩惱，我們就要用對治的方式，來療癒內心的疾病。
If our minds are still very coarse, plagued by defilements like greed and hatred, we must use antidotes to heal these inner ailments.
比如說，心裡出現了憤慨或忌妒心的時候，誰都會勸慰您要生起慈悲心。
For example, when anger or jealousy arises in the mind, everyone would advise you to cultivate compassion.
用慈悲的反思來對治瞋恨，用不淨觀來對治淫慾心，用如實的觀察來對治愚昧混沌的心。
Use compassionate reflection to counteract hatred, the contemplation of impurity to counteract lustful desire, and honest observation to counteract an ignorant and confused mind.
這些都是因為我們的心還很粗野的狀況，要用反治的方式來讓煩惱停止，這有立即的明顯效果，但像是下猛藥一樣，若太過了當然也會有反效果。
These are all methods for when our minds are still very rough, using counter-measures to stop defilements; they have an immediate and clear effect, but like strong medicine, if overused, they can certainly have adverse effects.
如果您的心稍微安定一些，平常有做過身心平衡的禪修練習，那麼我建議您可以直接觀照當下的身、受、心、法 念處。
If your mind is a little more stable, and you regularly practice mind-body balancing meditation, then I suggest you can directly observe the present moment's Four Foundations of Mindfulness: body, feelings, mind, and mental phenomena.
用這四個方向將注意力集中在面前的身心反應上面，在這四個方向的練習之後，很自然的您的心會貼近您的目標， 您讓當下的事實直接透澈您的心。
Using these four aspects, concentrate your attention on the present body-mind reactions. After practicing these four aspects, your mind will naturally align with your goal, allowing the present reality to directly penetrate your heart.
在這四個方向的練習觀察，您的生活變得有次序， 修行觀照的目標會變得愈來愈明顯。
Through the practice and observation of these four aspects, your life becomes more orderly, and the goal of your contemplative practice becomes increasingly clear.
並且在安定的觀照中顯現無常、無所依住的特性以及清淨、無礙、無我、執著是苦的事實。
And within tranquil observation, the characteristics of impermanence, non-abiding, as well as the facts of purity, unhinderedness, non-self, and that clinging is suffering, will manifest.
您的心會被這無我所呈獻自然的過程所透澈，煩惱似乎很隨順的消失再消失，您愈是觀照它，它愈是能夠透澈潤澤您的心，這樣讓您心裡的罣礙變得很輕很少了。
Your mind will be thoroughly penetrated by this natural process presented by non-self, and defilements seem to naturally fade away and disappear. The more you observe them, the more they can penetrate and nourish your mind, making your inner worries and attachments very light and few.
在此感恩您， 祈願您及一切眾生身心皆得安樂！
I am grateful to you here, and I wish that you and all beings may find peace and well-being in body and mind!