..续本文上一页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.

　　在现代社会，我们习惯于花大量时间看电视、上网等等，所以外来的感官刺激差不多80%都是通过眼门进来。当你闭上眼睛，80%的外来的感官讯息立即被摒弃在外，因此打坐较易培养定力。相形之下，在行禅中培养定力则难度较高，因为眼睛是睁开的，大量的外界讯息会冲击你的感官。因此在行禅中培养定力和宁静就困难得多，不过一旦掌握了这种善巧，定力变得强而有力, 此时所缘境被定力放大,则容易起观。

　　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.

　　以放松和均匀的步伐快步行走，就会经由精进根/力, 产生很强的触觉之迁流。这些触觉本质上是以水大为主。当对这些触觉的观照变得成熟，触觉之流转会变得“沉重”和“粘滞”，这是因为精进根/力和定根/力还不平衡。

　　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.

　　从快步行走变成慢步行走，触觉之流会再度发生变化。从慢步经行的轻柔、放松的步伐中会培养出更强的定力，精进根/力和定根/力开始趋于平衡，粘滞、沉重、流动的一波波触觉变得轻盈、柔顺，最终会化成微粒之迁流，微细，似浪涌，如潜流遍及全身。

　　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.

　　这种强劲的定力有两种效果：它放缓流转过程的速度，同时使觉知力变得快捷。在慢步经行的深定中，每一微小步都化成粒子流转的一个浪涌──遍及全身的微细振动，此粒子流转的实质是觉受，是以水大为主的觉受。在处于深定的慢步经行中，通常只需3分钟的就能走过的距离，却需要走30分钟。此时经行的速度变得非常慢，以至于走30英尺的距离需要花10倍长的时间！

　　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.

　　在慢步经行的过程中，有时定力够深，对微细感觉的觉知方式发生变化, 会从前五根门的感官觉知变换到第六感的直接感知。此时这种第六感的“直观”已超越概念法的范畴，变成了禅修的所缘，它是处于深定状态的纯粹觉知所触知的对象。这种现象是一种意识运作。这种“识知”的状态，是在纯粹觉知中的体验，也就是意识本身。

　　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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