..續本文上一頁velop concentration during sitting meditation.With the eyes closed, 80% of the outer world”s sensory input is immediately shut out.By comparison, developing concentration during walking meditation is much more challenging because the eyes are open, allowing an enormous amount of outer world data to bombard the senses.It is much more difficult to develop concentration and tranquility during walking meditation, but once this skill is achieved,

　　it is very powerful.

　　在現代社會，我們習慣于花大量時間看電視、上網等等，所以外來的感官刺激差不多80%都是通過眼門進來。當你閉上眼睛，80%的外來的感官訊息立即被摒棄在外，因此打坐較易培養定力。相形之下，在行禅中培養定力則難度較高，因爲眼睛是睜開的，大量的外界訊息會沖擊你的感官。因此在行禅中培養定力和甯靜就困難得多，不過一旦掌握了這種善巧，定力變得強而有力, 此時所緣境被定力放大,則容易起觀。

　　Brisk walking at a relaxed, uniform pace generates a strong flow of body sensations from the energy faculty of consciousness, and the nature of these sensations are dominated by the water element.As these sensations mature, their flow becomes “heavy” and “sticky”, because the paired faculties of energy and concentration are not in balance.

　　以放松和均勻的步伐快步行走，就會經由精進根/力, 産生很強的觸覺之遷流。這些觸覺本質上是以水大爲主。當對這些觸覺的觀照變得成熟，觸覺之流轉會變得“沈重”和“粘滯”，這是因爲精進根/力和定根/力還不平衡。

　　When shifting from brisk walking to slow walking, the flow of sensation changes again.As greater concentration develops from the gentle, relaxed pace ofslow walking meditation, the mental faculties of energy and concentration begin to develop greater balance, and the sticky, heavy, flowing waves of sensation become lighter and more malleable, and eventually transform into a subtle, surging, undercurrent flow of particles throughout the entire body.

　　從快步行走變成慢步行走，觸覺之流會再度發生變化。從慢步經行的輕柔、放松的步伐中會培養出更強的定力，精進根/力和定根/力開始趨于平衡，粘滯、沈重、流動的一波波觸覺變得輕盈、柔順，最終會化成微粒之遷流，微細，似浪湧，如潛流遍及全身。

　　This powerful concentration has two effects: it slows down the speed of the flowing process, and it speeds up the power of awareness.In deep concentration during slow walking, each tiny step transforms into a surge of a flow of particles--tiny vibrations throughout the entire body, and underlying this flow of particles are sensations which are predominated by the water element.Walking speed becomes so slow that it takes almost 10 times longer to walk 30 feet!In deep, concentrated slow walking, a distance that would normally take three minutes to walk would take 30 minutes.

　　這種強勁的定力有兩種效果：它放緩流轉過程的速度，同時使覺知力變得快捷。在慢步經行的深定中，每一微小步都化成粒子流轉的一個浪湧──遍及全身的微細振動，此粒子流轉的實質是覺受，是以水大爲主的覺受。在處于深定的慢步經行中，通常只需3分鍾的就能走過的距離，卻需要走30分鍾。此時經行的速度變得非常慢，以至于走30英尺的距離需要花10倍長的時間！

　　At some point during slow walking, when concentration has deepened sufficiently, the awareness of subtle sensations shifts gears from the SENSE of sensory cognition to the FEEL of the intuitive sixth sense.This sixth sense “feel” now operates beyond the realm of concepts and becomes the meditation object, touched upon in the deeper meditative state of bare awareness.This phenomenon is an act of consciousness.The mode of “knowing” which is experienced at this level of bare awareness is consciousness itself.

　　在慢步經行的過程中，有時定力夠深，對微細感覺的覺知方式發生變化, 會從前五根門的感官覺知變換到第六感的直接感知。此時這種第六感的“直觀”已超越概念法的範疇，變成了禅修的所緣，它是處于深定狀態的純粹覺知所觸知的對象。這種現象是一種意識運作。這種“識知”的狀態，是在純粹覺知中的體驗，也就是意識本身。

　　Sitting Meditation

　　坐禅

　　There are good reasons why the Mahasi method teaches practicing one hour of walking meditation first, followed by an hour of sitting meditation, alternating between these two postures throughout the day of a long retreat.This method of walking followed by sitting goes hand in hand with helping the beginning meditator to develop and balance the mental faculties.Brisk walking generates gross energy to drive the object in flow, and slow walking refines the gross energy into subtle energy.Sitting meditation then promotes tranquility, which balances out the energy generated from walking meditation.Mindfulness promotes awareness of what is happening in the present moment…

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