..續本文上一頁small enough dot so that it can slip into the past or slip into the future. In other words, you latch onto the part of the body that you use as a basis for thinking about the past or the future, while other parts of the body get blotted out. But if you”re filling the body with your awareness and can maintain that full awareness, you can”t slip off into the past and future unless you want to. So this is one way of nailing yourself down to the present moment. Your inner hands are nailed to your physical hands, your feet to your feet. You can”t move. 爲什麼

　　 首先，這股填滿全身的感覺，幫助你住于當下。當心跑去思考過去、未來時，它必須縮小它的覺知感，縮小它的自我感，變成小到一個點，才能溜到過去，溜到未來。換句話說，你攀附到體內你用來作爲思考過去或未來的立足點的那個部位，與此同時，其它部位卻被湮沒了。不過，如果你用覺知把身體填滿，並且能夠維持那個遍覺知，就不可能閃入過去未來了，除非你想去。因此，這是把你自己釘在當下的一種方式。你的內在之手給釘到你的身體之手，你的內在之腳給釘到你的身體之腳。你就不能動了。

　　Think of the breath coming into the whole body. Every cell of the body is participating in the breathing process, and you”re sitting here in the midst of it. This gives your sense of observing self a greater solidity, so that when thoughts come into the mind you”re not knocked off balance by them. You”ve got a solid foundation. The word they use for the object of meditation in Pali, arammana, literally means “support,” the idea being that your mind is standing firm on something. You”re standing here in the body. This is your location. This is where you take your stance. And when your stance is solid, nobody can kick you over or knock you down. 把氣想象成進入全身。身體的每一個細胞都參與呼吸過程，而你就坐在其中。這樣就給你這個正在觀察的自我，賦予了更大的堅固性，以至當諸種想法進入心裏時，你不會給它們撞得失去平衡。你有一個牢固的基地。巴利文禅定對象一詞， ārammaṇa [所緣]，它的嚴格[字面]意義是“支撐”，意思是，你的心牢牢定立在某件事物上。這裏你是定立在身內。這就是你的位置。這就是你確立定姿的地方。當你的定姿牢固時，沒有人能把你踢倒或擊倒。

　　It”s like riding on the subway in New York City. The subway sways back and forth and up and down and all around. If your stance is planted just right—so that you don”t get knocked over either by the acceleration or deceleration of the train or the swaying to the left or the riht—you can maintain your balance no matter what. But life is a lot more erratic even than a subway train. The things that happen around you—sights, sounds, smells, tastes, tactile sensations, things that people do, things that people say: They can hit the mind with a lot more violence, with a lot more force than the wobbling or sudden braking of a subway train. So the mind needs a really solid stance. 這就好比在紐約市乘地鐵。車廂在那裏前後、上下、四周搖晃。如果你的立姿正確——你在車廂加速、減速、或者左右搖晃時不會跌到——那麼無論發生什麼，你都能維持平衡。不過，生命的多變遠甚于地鐵的搖晃。周圍發生的事件——色、香、味、觸、人們做的事、人們說的話: 它們撞擊你的心，可能會暴力得多、猛烈得多，遠遠超過地鐵車廂的搖擺和急刹的力量。因此心需要一個極其牢固的定姿。

　　This is why we work on providing this support for the mind not only while we”re sitting here meditating but also throughout theday. Some people complain that it”s asking too much of them to pay attention to the events of the day and to the breath at the sametime. Well, if you”re sitting in the back of your head watching the breath in the body and watching things outside, it does add an extra burden: You”ve got two things to watch at any one time instead of just one. But if you think of yourself as immersed in your body, inhabiting your whole body, this puts you in a different position. You”re standing in the breath, in a position of solidity, a position of strength. From that position you watch things outside, so that instead of having extra things to do, you”ve simply got a better place to maintain your stance. If your sense of self is inhabiting one little part of the body, and things come in from the outside with great force—somebody does something or says something that hits you the wrong way—you can get knocked off kilter really easily because your stance isn”t solid. The mind is so used to flitting around from one position to another that it”s very easily knocked off balance. But if you”re standing, filling your whole body with your awareness—this i…

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