WHAT IS THE RIGHT ATTITUDE FOR MEDITATION
什麼是禅修正確的態度
(By U Tejaniya – Shwe Oo Min)
(德加尼亞--雪烏敏)
The most important thing when you are meditating is to have the right attitude.
禅修時，最重要的事，即是擁有正確的態度。
1.When meditating: Don”t focus too hard
Don”t control
Don”t try to create something
Don”t force or restrict yourself
修禅時，不要太勉強去專注，不要控製，不要試著去創造任何東西，不要施壓或抑製自己。
2.Don”t try to create anything But don”t reject what is happening
But as things happen or stop happening, don”t forget
Be aware of them
不要試著去創造任何東西，但也不要拒絕正在生起的事物，然而，當事物生起或滅去時，不要忘了觀照它們。
3.Trying to create something is lobha (greed)
Rejecting what is happening is dosa (aversion)
Not knowing if something is happening
or has stopped happening is moha (delusion)
想使事物生起是貪欲，排斥那正在生起的是瞋恨，不知道那正在滅去的事物是愚癡。
4.Only when the observing mind has no lobha, dosa, nor soka (worry/anxiety) inside it,
then the meditating mind will arise
只有當觀照的心沒有貪欲、瞋恨(擔憂、焦慮)時，才會生起禅修的心。
5.You have to double check to see what attitude you are meditating with
你必須重複地檢測，看你是以什麼心態在禅修。
6.You have to accept and watch both good and bad experiences
不管是好的或是不好的經驗，你都必須接受及觀照。
7.You only want good experiences
You don”t want even the tiniest unpleasant experience
Is this fair
Is this the way of the Dhamma
你只想要好的經驗，一點點不美好的經驗你都不想要，這公平嗎？這是趣向佛法的方式嗎？
8.Don”t have any expectations
Don”t want anything
Don”t be anxious
Because if these attitudes are in your mind,
It becomes difficult to meditate
不要有任何期待，不要企求任何東西，不要憂慮，若是心中有這些心態，禅修會變得很困難。
9.Why are you focusing so hard when you meditate
You want something to happen
You want something to stop happening
It is likely that one of these attitudes is there
禅修時，爲何你這麼努力去專注？你想要什麼？你想讓什麼生起？或想讓什麼滅去？有可能是上述的其中一種心態正在你心中。
10.If the mind is getting tired
something is wrong with the way you are practicing
如果心變得疲乏，那表示你的禅修方式有些不正確了。
11.You cannot practice when the mind is tense
以緊繃的心是沒辦法禅修的。
12.If the mind and body are getting tired
it is time to check the way you are meditating
如果身與心開始疲乏時，即應當下檢測你的禅修方法。
13.Meditating is waiting and watching
With awareness and comprehension
Understanding
Not thinking
Not reflecting
Not judging
禅修是用正念及正知去等候及觀照，非想像，非思維，非判斷。
14.Don”t practice with a mind that wants something
or wants something to happen
The only result will be that you will tire yourself
不要用企求和期望的心態來禅修，否則，唯一的結果，只是讓你自己疲累。
15.The meditating mind should be relaxed and at peace
禅修的心應是放松及平靜的。
16.Both the mind and the body should be comfortable
身與心，皆應是平靜的。
17.A light and free mind enables you to meditate well
Do you have the right attitude
輕松及無拘束的心，使你能充分地禅修。你是否有這種正確的心態呢？
18.Meditating is,
Whatever happens good or bad,
Accepting, relaxing and watching it
禅修即是：不管發生什麼，好的或不好的，先接受，再放松，然後去觀照它。
19.What is the mind doing
Thinking
Or being aware
心在做什麼？想東西？或是在觀照呢？
20.Where is the mind now
Inside
Or outside
(of oneself)
現在，心在哪裏呢？在自己身心之內？或之外？
21.Is the watching/observing mind
properly aware
Or only superficially aware
觀照的心是適當的醒覺？或只是膚淺地觀照？
22.You are not trying to make things turn out
the way you want it to happen
you are trying to know what is happening as it is
你不是在試著使事物如你想要地生起，而是試著去了解事物如實地生起。
23.Don”t feel disturbed by the thinking mind
You are not practicing to prevent thinking
To recognize and acknowledge thinking whenever it arises
is what you are practicing
不要讓妄想的心幹擾你，修行不是去阻止妄想。當妄想生起時，去認知及了解它，才是修行的方式。
24.You are not supposed to reject the object
(phenomena/things that are happening/being known)
You are to know (and thus note/observe) the defilement”s
that arise because of the object and thus remove them
(the defilement”s)
你不應該拒絕目標(心所生起或所認知的法相或事物)。你應去了解及觀照由于那目標而生起的種種煩惱障，然後去除它們。
25.Only when there is Saddha (Faith), Viriya (energy) will arise
Only when there is Viriya, Sati (mindfulness) will become continuous
Only when Sati is continuous, Samadhi will become established
Only when Samadhi is established, then you will know
things as they really are, Saddha then increases further
當有信心時，精進力才會生起。當精進力生起時，正念才會持續。當正念持續時，定力才會穩固。當定力穩固時，你才會如實了解事物的本質。當你開始如實了解事物的本質時，信心再次提升、增強。
26.Just pay attention to what is exactly in the present moment
Don”t go to the past!
Don”t plan for the future!
只注意在當下所發生的真正事物，不要顧念過去，不要計劃未來。
27.The object is not important
The mind that is working in the background –
working to be aware i.e. the observing mind is more important
If the observing (mind) is done with the right attitude the
object will be the right object
目標並不重要，觀照的心才是重要的。如果有正確的心態觀照，那目標即是正確的目標。
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