..續本文上一頁realization of Nirvāna.
這個念念不離呼吸的修習法，是最簡單、最容易的一種。其目的在發展注意力，以達到非常高的禅定境界。此外，集中注意力(定力)，對于任何深刻的了解、深透的內觀，以洞察萬物的本性包括體證涅槃，都是不可或缺的。
Apart from all this, this exercise on breathing gives you immediate results. It is good for your physical health, for relaxation, sound sleep, and for efficiency in your daily work. It makes you calm and tranquil. Even at moments when you are nervous or excited, if you practice this for a couple of minutes, you will see for yourself that you become immediately quiet and at peace. You feel as if you have awakened after a good rest.
除了這些，呼吸的練習更有立竿見影的效驗。它對你健康上大有裨益；能增進你的安眠，松弛緊張的身心，增進日常工作的效率。它能使你甯靜安詳。即令在你精神緊張或興奮的時候，如果練習幾分鍾的數息，你就會馬上覺得安靜平定了下來，好像在一段休息之後剛剛覺醒一般。
Another very important, practical, and useful form of ”meditation” (mental development) is to be aware and mindful of whatever you do, physically or verbally, during the daily routine of work in your life, private, public or professional. Whether you walk, stand, sit, lie down, or sleep, whether you stretch or bend your limbs, whether you look around, whether you put on your clothes, whether you talk or keep silence, whether you eat or drink, even whether you answer the calls of nature- in these and other activities, you should be fully aware and mindful of the act you perform at the moment. That is to say, that you should live in the present moment, in the present action. This does not mean that you should not think of the past or the future at all. On the contrary, you think of them in relation to the present moment, the present action, when and where it is relevant.
另一種非常重要、實用而有益的修習方法(心智的發展)是：不論在做什麼事情的時候，動手也好，日常起居也好，從事公私工作也好，要時刻念茲在茲了了分明于你的每一舉動。你或臥或立或坐或行，或安眠，或曲臂伸腿，回顧前瞻，穿衣吃飯，言談靜默，大小便利，凡此一切以及其他種種活動，你必須時時刻刻了了分明于你所作的每一動作。也就是說，你必須生活在當前的瞬間中、現在的行爲中。這並不是說你不應想到過去未來。相反的，你在與眼前的時刻行爲有關的方面，一樣可以想到過去未來。
People do not generally live in their actions, in the present moment. They live in the past or in the future. Though they seem to be doing something now, here, they live somewhere else in their thoughts, in their imaginary problems and worries, usually in the memories of the past or in desires and speculations about the future. Therefore they do not live in, nor do they enjoy, what they do at the moment. So they are unhappy and disconnected with the present moment, with the work at hand, and naturally they cannot give themselves fully to what they appear to be doing.
一般的人，並不生活在他們眼前的生活中，他們都生活在過去或未來裏。雖然看外表他們似乎是在此時此地做著些什麼，實際上，他們是生活在他們思想中的另一世界裏，生活在虛構的問題與苦悶裏。通常他們是活在過去的記憶中，或對未來的欲望與懸揣之中。因此，他們並不生活在他們目前在做的工作裏，也不樂于這工作。所以，他們就對現況不滿、不開心，而自然而然的不能對當前像是在做的工作，獻出全部的身心了。
Sometimes you see a man in a restaurant reading while eating a very common sight. He gives you the impression of being a very busy man, with no time even for eating. You wonder whether he eats or reads. One may say that he does both. In fact, he does neither, he enjoys neither. He is strained, and disturbed in mind, and he does not enjoy what he does at the moment, does not live his life in the present moment, but unconsciously and foolishly tries to escape from life. (This does not mean, however, that one should not talk with a friend while having lunch or dinner.)
有時你在餐館裏，看見有人一邊吃飯一邊閱讀，這是一種很常見的事。他給你的印象是一個大忙人，連吃東西都沒有時間。你不知道他到底是在吃東西，還是在閱讀。你也許可以說他正兩事一起做，而實際上，他那樣也沒做，也那樣都做得沒味道。他的心神不甯而緊張，不樂意做目前正在做的事，不生活在眼前的瞬間，卻不知不覺地、愚蠢地想要逃避人生。(這意思卻不是說在吃飯的時候不可以和朋友談天)。
You cannot escape life however you may try. As long as you live, whether in a town or in a cave, you have to face it and live it. Real life is the present moment-not the memories of the past which is dead and gone, nor the dreams of the future which is not yet born. One who lives in the present moment lives in the real life, and he is happiest.
不論你想什麼辦法，你都無法逃避人生。只要你活著，不管是在村鎮裏，還是在岩窟裏，你必須面對人生而生活。真正的生活，是眼前的瞬間，不是已經死掉而消逝了的過去回憶，也不是尚未出生的未來夢想。一個生活在眼前的瞬間中的人，所過的才是真正的人生，而他也是最快樂的人。
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