昨天所教的是觀照出入息的方法，如果內心的雜念還是太多... Yesterday, we learned the method of observing the in-and-out breath. If you still find your mind filled with too many distracting thoughts...
那麼，請你們從數息開始。 Then, please begin with breath counting.
數息的時候，剛開始還是一樣，從放鬆整個身心開始。 When counting your breath, we will begin, as always, by relaxing your entire body and mind.
從頭到腳，一個部分一個部分的放鬆。 From head to toe, release tension one part at a time.
先從頭腦放鬆。讓頭腦，無需思考。 First, relax your mind. Allow your mind to cease all thinking.
然後，眼球神經放鬆。 Then, relax your eye nerves.
臉部的肌肉放鬆。 Relax the muscles in your face.
肩膀放鬆。 Relax your shoulders.
手臂放鬆。 Relax your arms.
背和腰放鬆。 Relax your back and waist.
還有，小腹。 And also, your lower abdomen.
然後再從頭到腳，不斷地放鬆。 Then, continue to relax from head to toe, repeatedly.
放鬆到，頭腦和身體負擔的感覺減少，呼吸也覺得很順暢的時候。 Relax until the feeling of mental and physical burden diminishes, and your breathing feels smooth and unhindered.
你知道空氣，從鼻孔中，自然的進出。 Be aware of the air naturally flowing in and out through your nostrils.
從入息，和中間入息，到出息，和中間出息，整個過程都能夠清楚。 From the inhalation and its middle phase, to the exhalation and its middle phase, the entire process should be clear.
呼吸，不要用力。只是自然而充分的呼吸。 Do not force your breath. Just breathe naturally and fully.
入息的時候，知道是入息。 When you inhale, be aware that it is an inhalation.
出息的時候，知道是出息。 When you exhale, be aware that it is an exhalation.
入息的時候，經過中間入息。 When you inhale, passing through the middle of the inhalation.
出息的時候，緊跟著心中數一個數目字 '一'。 When you exhale, immediately count the number 'one' in your mind.
經過入息，第二次出息的時候，緊跟著數一個數目字 '二'。 After the next inhalation, upon the second exhalation, immediately count the number 'two'.
然後第三次數 '三'。再來數 '四'...'五'...'六'...'七'...'八'...'九'...'十'。 Then, for the third time, count 'three'. And then count 'four'...'five'...'six'...'seven'...'eight'...'nine'...'ten'.
再回過頭來，從 '一' 數到 '十'。 Then, return to 'one' and count up to 'ten' again.
反覆不斷地，重複數數。 Repeat this counting process continuously.
中間，若有雜念升起，或是有昏沉，忘了數目字... If distracting thoughts arise, or if drowsiness sets in, or if you forget the number...
那麼，再重新由 '一' 開始數下去。 Then, simply restart counting from 'one'.
不斷地反覆，很有耐心地數下去。數下去。 Keep repeating this with great patience. Keep counting.
數數到，你的雜念少了。 Continue counting until your distracting thoughts diminish.
心，和呼吸，和數目字，合為一體了。 Until your mind, breath, and the numbers become one.
那麼，你可以從一次的呼吸，為一個數目字。 Then, you can progress to counting one number for one breath cycle.
逐次增加為兩次的呼吸，為一個數目字。 Gradually increase to two breath cycles for one number.
然後三次的呼吸，四次，五次，六次... Then three breath cycles, four, five, six...
一直到十次的呼吸，為一個數目字數。乃至更多次。 All the way up to ten breath cycles for one number. Or even more.
一樣，由 '一' 數到 '十'。 Still, count from 'one' to 'ten'.
現在，請你們練習看看！ Now, please try to practice this!
首先，一吸一數：'一'... '二'... '三'... First, one breath cycle for one count: 'One'... 'Two'... 'Three'...
然後，兩吸一數：'出出...一'... '出出...二'... Then, two breath cycles for one count: 'Exhale, Exhale... One'... 'Exhale, Exhale... Two'...
以此類推，直到十次的呼吸，數一個數目字。 And so on, until ten breath cycles for one count.
中間，若有雜念升起，忘記了數目字... If distracting thoughts arise in between, or if you forget the number...
那麼一樣，再從 '一' 開始數到 '十'。 Then, similarly, restart counting from 'one' up to 'ten'.
數息完成之後，那麼你的心，就會更貼近於你的呼吸。 After completing the breath counting, your mind will become more attuned to your breath.
最後，當你的心已經安定了以後，再將數息，轉變為觀照出入息。 Finally, once your mind has settled, transition from breath counting to observing the in-and-out breath.
同上次一樣，從入息，和中間入息，到出息，和中間出息，整個過程都清清楚楚。 Just like last time, from the inhalation and its middle phase, to the exhalation and its middle phase, the entire process should be clear and distinct.
清楚空氣進出的每一個過程，一直到你的雜念沒有了，或是減少了。 Clearly perceive every stage of the air flowing in and out, until your distracting thoughts cease, or are greatly reduced.
心，能夠安止於一境時，再轉為觀照，瞭解你的心和呼吸的關係。 When your mind can rest calmly on a single point, then shift to observing and understanding the relationship between your mind and your breath.
好！請你們，練習看看。 Alright! Please, give it a try.