..續本文上一頁63840;的本身、憤怒就是憤怒，憎恨就是憎恨；或激情就是激情，自我就是自我。

　　For example, when anger has arisen, you observe the reality that anger has arisen. Cutting yourself off from the external object of anger, you simply observe anger as anger, hatred as hatred; or passion as passion, ego as ego.

　　你觀察著在心中産生的任何不淨煩惱，你只是觀察它，客觀地觀察它，而不要把自己和那些負面心態又攪和在一起。

　　You observe any impurity that has arisen on the mind. You simply observe it, observe it objectively, without identifying yourself with that particular negativity.

　　客觀地觀察，這件事是非常困難的。當憤怒産生時，就像火山爆發，我 們會被它所擊敗；當我們被憤怒打敗時，我們無法觀察憤怒，反而我們會做 出我們原本不想說或不想做的行爲。事後我們會不斷地說：「我不應該這麼 做的，我不該如此反應的。」但是等到下一次有同樣情形發生時，我們又會 有同樣的反應，這是因爲我們還沒有真正地體驗過在我們身心之內的實相。

　　It is very difficult to observe objectively. When anger arises, it is like a volcanic eruption, and we get overpowered by it. When we are overpowered by anger, we cannot observe anger. Instead, we perform all the vocal and physical actions which we did not want to perform. And then we keep repenting: "I should not have done this. I should not have reacted in this way." But the next time a similar situation occurs, we will react in the same way, because we have not experienced the truth within ourselves.

　　假如你能學習到觀察身心之內實相的方法，那麼你將注意到，當憤怒在 心中生起時，在色身層面上有兩件事情也同時開始發生。在一種比較粗的層 面上—也就是說在你的呼吸的這個層面上，你將注意到，只要憤怒、憎恨、 惡念、激情、自我或是任何不淨煩惱從心中生起的同時，你的呼吸就失去了 它的常態，它不能保持正常的情況，它將變得不正常––––稍微地粗重，稍稍 地急促。一旦那個負面心態消失了，你也會注意到你的呼吸又變得正常了， 呼吸不再急促也不再粗重了，這是在身上比較粗的層面上所發生的。

　　If you learn this technique of observing the reality within yourself, then you will notice that, as anger arises in the mind, two things start happening simultaneously at the physical level. At a gross level—at the level of your breath—you will notice that, as soon as anger, hatred, ill will, passion, ego, or any impurity arises in the mind, your breath loses its normality. It cannot remain normal. It will become abnormal—slightly hard, slightly fast. And once that particular negativity has gone away, you will notice that your breath becomes normal. It is no longer fast, no longer hard. This happens in the physical structure at a gross level.

　　在比較微細的層面上也有些情形發生，因爲身心是緊密地互相關連的。 彼此互相影響，也互相被影響，這種交互作用在我們的身心之中日以繼夜地 發生著。在比較微細的層面上，在身體的結構當中開始生起一種生化反應， 一種電磁反應也開始了，如果你是一個很好的內觀禅修者，你將會注意到：「喔！憤怒已經生起了」，這時候身上發生了什麼事呢？會有熱氣遍滿全 身，悸動、緊張遍布整個身體。

　　Something also happens at a subtler level, because mind and matter are so interrelated. One keeps influencing the other, and getting influenced by the other. This interaction is continuously happening within ourselves, day and night. At a subtler level a biochemical reaction starts within the physical structure. An electromagnetic reaction starts and, if you are a good Vipassana meditator, you will notice: "Look, anger has arisen." And then what happens

　　 There is heat throughout the body; there is palpitation; there is tension throughout the body.

　　你除了觀察，什麼都不需要做，什麼都不要做，就只是觀察。不要嘗試趕走憤怒，不要試著將憤怒的迹象排除，只要觀察身上的實相，就只是觀察， 繼續觀察，你就會注意到憤怒變得越來越弱，然後消失了。假如你壓製這股憤怒，那麼它就會深入到你心中的潛意識層面；雖然怒氣被抑製住，但是它並沒有被去除掉！

　　One need not do anything except observe. Do nothing; just observe. Don”t try to push out your anger. Don”t try to push out the signs of the anger. Just observe, just observe. Continue to observe, and you will notice that the anger becomes weaker and weaker, and passes away. If you suppress it, then it goes deep into the subconscious level of your mind. When it is suppressed, it does not pass away.

　　每當痛苦來臨時，我們總是認爲痛苦的原因是來自于外在的，所以我們 盡全力的去改正外在的事物：「某某人是不對的，我之所以不快ɽ…

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