..续本文上一页ization. Just be with the truth as it is.

　　并且不要做呼吸运动，不要像调息(pra-n

　　And don”t use a breathing exercise. Don”t control the breath, as is done in prāṇāyāma. Don”t control the breath. Just be aware of the breath as it comes in naturally, as it goes out naturally. If it is deep, it is deep. You are just aware that it is deep. If it is shallow, it is shallow. You are just aware that it is shallow. If it is passing through the left nostril, you are just aware that it is passing through the left nostril. If it is passing through the right nostril, you are just aware that it is passing through the right nostril. If it is passing through both nostrils, you are just aware that it is passing through both nostrils. Don”t try to change the natural flow of respiration. Just observe. Mere observation, bare observation, silent observation.

　　在古印度的语言裡这被称呼作 tat‡astha，意思是某人坐在河边，河水正在流动着。一个正静静地坐在河边的人和河水的流动无关，河水只是在那裡自然的流动。这个人坐在河边就只是观察，观察着河水的自然流动。它可能是快速地流动，也可能是慢慢地流动﹔河水可能是非常清澈 的，也可能很混浊。不管河水是什么样子，他并不尝试作任何努力去改 变它。

　　In the ancient Indian language this was called taṭastha, which means somebody sitting at the bank of a river. The river is flowing. One who is sitting at the bank of a river has nothing to do with the flow of the river. It is just there, the natural flow of the river. This person sitting at the bank of the river is just observing, observing the natural flow. It may be fast, it may be slow. The water might be very transparent, or it might be muddy. Whatever it is, he doesn”t try to change it; he doesn”t make any effort.

　　这是一个不费力的观察，只是在每一个当下观察实相的本來样子。如实地观察呼吸，如实地，不是如你所想要的样子，而是它本來的样子。这就是你所要做的。这是件很容易的事情，你不必做任何事﹔自然的法则就会扮演好自己的角色。气息就只是自自然然地进來、自自然然地出去，你就像是坐在河边一般，看着呼吸的流动，气息进來、出去、进來、 出去，这有什么困难呢﹖这很容易的。

　　It is an effortless observation of the truth as it is, from moment to moment, from moment to moment. This is what one has to do: observe the breath as it is. As it is, not as you would like it to be, but as it is; as it is. It is a very easy exercise. You don”t have to do anything. Nature is playing its own role. The breath is just coming in naturally and going out naturally. You are just sitting at the bank of the river and observing the flow of respiration, coming in, going out, coming in, going out. What is difficult about this

　　 It is very easy.

　　但是假使你下定决心來參加内观十日课程，而且开始观察呼吸，你会发现到，这是非常困难的，非常困难。你原本以为很容易﹕「喔﹗我只要观察着呼吸，观察自然的呼吸」。但是当你开始观察时，只观察了几次 呼吸，你的心就跑掉了。突然间你发现到﹕「怎么回事﹖我是來这裡观 察我的呼吸的啊﹗」你将注意力再一次带回到呼吸上，但是再一次，在 你观察一、兩次的呼吸之后，你的心却又跑到其它地方去了。这时候你 感到非常地急燥不安﹕「我到底哪里不对﹖我的心是怎么回事﹖竟然没有办法作观察呼吸这样简单的事。」你对自己生气，觉得很懊恼。

　　But if you decide to come to a ten-day course and start working with the breath, you will find it so difficult, so difficult. It is quite easy to understand: "Well, I just have to observe the breath, natural breath." But when you start observing it, you won”t observe even a couple of breaths before the mind wanders away. Suddenly you realize: "What happened

　　 I was here to observe my breath." And again you bring your attention back to the breath. Again you observe just one or two breaths, and again the mind has gone somewhere else. You feel very irritated: "What”s wrong with me

　　 What sort of mind do I have

　　 It cannot even do this easy job of observing the breath!" You get annoyed with yourself.

　　然后内观的指导老师就会告诉你﹕「不要感到懊恼、生气，不管你是对自己或他人生气，这兩者是没有差别的。只要接受你的心跑掉了的事实就好。」你应该要观察呼吸的，而你的心却在打妄想。

　　Then your guide at the Vipassana centre will say: "Don”t get annoyed. Don”t generate anger. Whether you generate anger towards somebody else, or you generate anger…

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