Part Two

　　Walking on the Path

　　自覺手冊 第二篇　走在正道上

　　Be sure that our objective in practicing Dhamma is self-knowledge.

　　We should start from the basic stage and go step by step as the Buddha taught.

　　要確定我們練習佛法的目標是自己的覺性(自覺)。

　　If we do not follow this way, there will be no progress in our practice.

　　我們應該遵循佛陀所教導的，由基本做起，逐步前進。如果不如此，練習將毫無進展。

　　Basic Stage

　　初學階段

　　For the beginners, doing rhythmic arm movement is better than walking back and forth. Move the arm rhythmically, slowly, gently and lightly. When it stops, be aware of it. When it is moving, be aware of it. If you move the arm too fast, you cannot catch up with the bodily feeling that arises because the awareness is not strong enough.

　　對初學者而言，練習手的規律動作要比往返經行好。規律地、緩慢地、柔和地、輕輕地動手。當它停時，要覺知它；當它動時，要覺知它。如果手臂動得太快，由于我們的覺知力還不夠強，便無法趕上身體的動作。

　　We should practice continuously, regardless of tiredness. If we think we are tired and take a break, there will be no chain of continuity.

　　要持續的練習，別怕累。如果以爲累了就稍作休息，持續的環鏈就斷了。

　　After you have realized something called Roop-Nahm (body-mind), then you can walk back and forth.

　　一旦你領悟了什麼是「名與色」，就可以往返經行。

　　You must really realize it. When thoughts arise, do not stop them. Let them flow, do not follow them buy come back to Roop-Nahm. Always be aware of Roop-Nahm.

　　你一定得真正領悟它。當念頭生起時，不要阻止它們，任其流動，但不要陷入其中，要將注意力回歸到「名色」，時時刻刻對「身心」曆曆分明。

　　Sometimes Piti (rapture) will arise. Piti will carry us away from being aware of Roop-Nahm. As long as we are not aware of Roop-Nahm, our mind will be gradually dulled.

　　有時，喜悅會生起，而把我們由「名色」的覺知帶走。一旦我們不覺知「名色」，心便漸漸地變黯然混濁。

　　Thoughts will arise, let them arise freely. You might feel dizzy of suffocated if you suppress them. Be relaxed, do not worry whether you are aware or not.

　　念頭生起時，任由它起。你如果壓抑它們，可能會導致暈眩、窒悶。要放松，別擔心你是否覺知。

　　The first stage that one will realize is Roop-Nahm Objects. These are Roop (body) Nahm (mind), Roop acting, Nahm acting, etc. One should review backwards and forwards, over and over.

　　第一階段，所要體認的是「名色」，包括了身、心、身動、心動等等(詳見附錄一)。必須一再地反複溫習。

　　While we are reviewing these Objects, thoughts will arise. Let them go. Whenever we are aware, the mind will stay with Roop-Nahm Objects. Review them backwards and forwards until they are embedded in the mind.

　　當我們複習這些目標時，會有念頭生起，由它去。只要我們覺知，心便會安住在「身心」上。反複觀照，直到它們深植于心。

　　When thoughts arise, sometimes we are carried away by them which might make walking or doing rhythmic movement faster of quicker. We should be aware and slow down. It does not matter how long it takes.

　　當念頭生起時，有時我們會受其牽引，導致經行或規律動作的速度加快。應該要覺知並調慢速度，不管需要多少時間。