..续本文上一页本的功夫，并不分南北传。那么如何从修行中去把握这个觉呢？我想讲讲我自己的体会。从觉的这三个特征上，我们就可以知道应该如何去修。

　　First, we should contemplate all the time and be in the present moment, and pay attention to see if we slip away from mindfulness. When we talk loudly, we often slip from mindfulness into thought. It”s better to speak slowly and softly and maintain a certain level of mindfulness at the same time. We should not talk too much. When walking fast, we often slip away from mindfulness. Angry thoughts also make us slip far away from mindfulness.

　　第一个，我们应该时时观照，保持当下，要经常留意观照自己是不是从「觉」滑到「念」上去了。当我们说话大声的时候，就常常会从「觉」滑到「念」上去了。说话应该比较轻声一点，比较慢一点，并且要保持一种轻度的觉照，这样就可以不使觉失掉了。没有事的时候，就不要多说话。走路快了，也很容易从「觉」滑到「念」上来。你打一个瞋念，那就滑得很远了。

　　Second, our cultivation should be continuous. Ideally, we should maintain it all day long. Walking, standing, sitting, and lying are all times to cultivate mindfulness. In this way, we can establish a powerful mindfulness. To establish the skill of mindfulness, the important thing is to do it in everyday life, not only during a Chan session. If you are able to be mindful all the time, being single-minded without confusion, you can say that you have found the right path of cultivation. According to several great Chan Masters, if one can maintain one”s Chan investigation single-mindedly without any false thinking , one will be enlightened soon.

　　第二点就是要连续不断地修，因为「觉」要求连续不断。最好整天连续修，行住坐卧都应该在觉当中，这样才能够建立起来有力量的觉。因此建立觉的功夫是在平常，并不只在禅七。如果你每分每秒都保持在觉当中，那就是一心不乱，修行也就可以说是上路了。禅宗大德都说过，如果能一心不乱，那很快就会开悟了。

　　Third, we should maintain good health and energy so that our awareness can stay clear. Cultivating mindfulness consumes more energy than ordinary meditation. Therefore, we need to adjust our sleep and food to avoid drowsiness, which is not good for cultivation. Keeping the middle way is very important. When you feel sleepy, you can cultivate mindfulness while walking or moving. Usually the mindfulness gained from walking is more powerful than that from sitting.

　　第三就是你要保持充分的体力，使觉知非常清晰。修觉是非常费精力的，通常要比打坐还费精力。因此你就要比较好地调整你的睡眠和饮食，来维持充分的精力，否则就很容易产生昏沉，那修行起来就很困难。因此在这当中就应该保持中道，当昏沉比较重的时候，可以在动中来修，也就是说你可以修步行禅。实际上从动中修出来的觉，那是更有力量。

　　Generally speaking, cultivating mindfulness requires a gentle method. Do not push too hard. Genuine skill comes from applying effort in every second of your daily life.

　　总而言之，修觉的方法应该要柔，不要刚，是由平时绵绵密密去做的，这样才会出真功夫。

《把握当下的觉 Maintaining Mindfulness in the Present Moment》全文阅读结束。