..续本文上一页验到一种不快乐而悲哀的情绪。在这种情况下，你的头脑模糊不清，情绪低落。有时候，你甚至于不明白为什么会有这种不快的情绪。第一，你得先训练自己不为不快的情绪而不快，不要为了烦恼而益增烦恼。而须设法清楚的看到为什么会有不快、烦恼或悲哀的情绪或感觉。设法审察它如何生起，生起的原因，以及如何消失，如何止息。要以一种置身事外的态度去观察审度它，不要有丝毫主观的反应；须像科学家观察事物一样。在这里，你也不可以“我的感觉”、“我的情绪”的主观态度来看它，而只应客观地视之为“一种感觉”、“一种情绪”。你又得忘掉“我”的虚妄观念。你一旦看出它的本质，它如何生起，如何消失，你心中对这情绪就渐渐的变得冷静淡漠，无动于中，而成为超脱自在。对于一切感受与情绪都是如此。

　　Now let us discuss the form of ”meditation” with regard to our minds. You should be fully aware of the fact whenever your mind is passionate or detached, whenever it is overpowered by hatred, ill-will, jealousy, or is full of love, compassion, whenever it is deluded or has a clear and right understanding, and so on and so forth. We must admit that very often we are afraid or ashamed to look at one”s own mind as one looks at one”s face in a mirror. [6]

　　现在来谈谈有关心的修习。在你的情感热烈奔放或泰然自若的时候，心中充满嗔恚、嫉妒或是柔情、慈悲的时候，头脑昏迷惶惑或是清楚明了的时候，凡此等等的时候，你对这种种情况都须完全有数。我们必须承认，我们常常不敢或羞于观察自心；所以，我们宁愿逃避它。我们应当勇敢诚恳的去正视自己的心念，就像在镜中看自己的脸一样。〔注五〕

　　Here is no attitude of criticizing or judging, or discriminating between right and wrong, or good and bad. It is simply observing, watching, examining. You are not a judge, but a scientist. When you observe your mind, and see its true nature clearly, you become dispassionate with regard to its emotions, sentiments and states. Thus you become detached and free, so that you may see things as they are.

　　这时，我们的态度，不是批评裁判，也不是分辨是非善恶，只是单纯的观察、侦视、审度。你不是一位法官，而是一位科学家。你观察你的心，清清楚楚地看到它的真实性质时，你就不再会对它的情感、情绪与各种状态产生意象。这一来你就变得超脱自在，而能够如实了知万物的本来面目了。

　　Let us take one example. Say you are really angry, overpowered by anger, ill-will, and hatred. It is curious, and paradoxical, that the man who is in anger is not really aware, not mindful that he is angry. The moment he becomes aware and mindful of that state of his mind, the moment he sees his anger, it becomes, as if it were, shy and ashamed, and begins to subside. You should examine its nature, how it arises, how it disappears. Here again it should be remembered that you should not think ”I am angry”, or of ”my anger”. You should only be aware and mindful of the state of an angry mind. You are only observing and examining an angry mind objectively. This should be the attitude with regard to all sentiments, emotions, and states of mind.

　　举一个例来说：比方你真的生气了。气愤与憎恨心理使你失去了理性。奇怪而矛盾的是：一个生气的人，并不真正的知道他在生气。一旦他察觉这一心境，看到自己在生气，他的怒火就好像变得不好意思，似乎自知其可耻而开始平息。你应当审察它的性质，如何生起？如何消失？这时你又须切记：不可想“我在生气”或想到“我的怒火”。你只须明白了知你生气的心情，以客观的态度去观察它、审查它。对一切情绪、情感与心境，都应采取这一态度。

　　Then there is a form of ”meditation” on ethical, spiritual and intellectual subjects. All our studies, reading discussions, conversation and deliberations on such subjects are included in this ”meditation”. To read this book, and to think deeply about the subjects discussed in it, is a form of meditation. We have seen earlier[7] that the conversation between Khemaka and the group of monks was a form of meditation which led to the realization of Nirvāna.

　　另外，还有一种对于伦理、心灵与理性方面问题的修习。我们对这类课题所做的一切研究、阅读、商讨、谈论、思索，都包括在这类修习之内。阅读本书并对书内所讨论的题目作深刻的思考，都是一种修习。在前面，我们已经看到差摩迦与一群比丘的一席话曾导致全体共证涅槃。这也是一种修习。

　　So, according to this form of meditation, you may study, think, and deliberate on the Five Hindrances, (Nivarana), namely:

　　因此，用这一种的修习方法，你可以研究、思量、审度下列的五盖：

　　lustful desires (kāmacchanda)

　　ill-will, hatred or anger (vyāpāda)

　　torpor and languor (thina-middha)

　　restlessness and worry (uddhacca-kukkucca),

　　sceptical doubts (vicikicchā)

　　(一)贪欲，(二)嗔恚，(三)睡眠，(四)掉悔，(五)疑法。

　　These five are considered as hindrances to any kind of clear understanding, as a matter of fact, to any kind of progress. When one is over-powered by them and when one does not know how to get rid of them, then one cannot understand right and wrong, or good and bad.

　　这五盖就是防碍任何明觉，事实上也就是防碍任何进步的五种障碍。一个人如果被这五盖所覆蔽而不知怎样去祛除它们，他就不能分辨是非善恶。

　　One may also ”meditate” on the Seven Factors of Enlightenment (Bojjhanga). They a…

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