Summary

　　總結重點

　　Practice the rhythmic movements continuously like a chain as the Buddha taught. Be aware of it at every moment; standing, walking, sitting, lying, bending or stretching.

　　如同佛陀所教導的，練習規律動作，持續如環。行住坐臥或曲或伸，時時刻刻覺知每一個動作。

　　When you practice the rhythmic movement; turning the palm up and down, raising the hand, lowering the hand, be aware. When you are nodding, and raising your head, be aware; leaning to the left, leaning to the right, blinking the eyes, opening the mouth, breathing in and out, be aware. When thought arises, be aware. Be aware of the movements all the time. Do not sit still.

　　練習規律動作，翻覆手掌、提放手臂，要覺知；低頭、擡頭要覺知；左傾、右傾、眨眼、張口、氣息入出，要覺知。當念頭升起時，要覺知。時時刻刻覺知所有動作。不要靜坐不動。

　　This is the technique of cultivating self-awareness.

　　這就是培養自覺的方法。

　　The essence of practice, a “handful leaves” Dhamma, is being aware of the movement of the body and the movements of the mind.

　　I guarantee, if you practice continuously and seriously as I have taught, in at most three years, suffering will end. It may take only one year. For some people it may take only one to ninety days. The result is that suffering will decrease or cannot disturb you any more.

　　這方法練習的精要，是如同「掌中葉」的法，只是覺知身體的每一個動作，以及念頭的起伏。若你能如我所說的持續認真地練習，我擔保不出叁年煩惱將斷，痛苦止息。也許只需一年，對某些人而言，也許只要一至九十天。練習的結果是，煩惱將會減少或不再對你産生幹擾。

　　(「掌中葉」注：佛陀和一群比丘走進樹林，他取了幾片葉子放在手裏，問他的弟子們：「這林間的葉子和我手中的葉子那樣較多？」弟子們回答：「世尊！林中的葉子較多。」佛陀接著說：「我所知道的就如同這樹林中的葉子一樣多，但我教導你們的則如我掌中的葉子一樣少，雖然少，卻是可以導向滅苦之法。」)