..续本文上一页he breath

　　 Surrounded by breath

　　 To what extent does your mental picture of focusing help or hinder the ease and solidity of your concentration

　　 For instance, you may find that you think of the mind as being in one part of the body and not in others. What do you do when you focus attention on another part

　　 Does the mind leave its home base — say, in the head — to go there, or does the other part have to be brought into the head

　　 What kind of tension does this create

　　 What happens if you think of awareness already being in that other part

　　 What happens when you turn things around entirely: instead of the mind”s being in the body, see what stress is eliminated when you think of the body as surrounded by a pre-existing field of awareness.

　　譬如，你感到自己位于堵塞的一边，试着观想处于堵塞的另一边。试想同时在两边。不把呼吸想成从口鼻而入，而是从胸前、颈后、皮肤每个毛孔、任何一个有助于减少推拉感之处进入。

　　或者，质疑推拉的根本必要性。你是否感到，色身直接体验到的是固态部位，必须由后者掌管处于次要地位的呼吸机制

　　 如果你设想以另一种方式直接体验色身，把它当成主要是一个呼吸能量场，固态部位只是对呼吸某些侧面的一种标签，又将如何

　　 无论你经历哪一种主要色身感，把它设想为现成的呼吸，无需你再对它做些什么; 那样一来对呼吸的苦与紧张层次，又有什么影响

　　还有，维持专注的动作是怎么回事

　　 你是怎样构想它的

　　 它位于呼吸之后，还是被呼吸包围

　　 在多大程度上，你对于入定的心理形象，协助或妨碍了定力的自如与坚固

　　 例如，你也许注意到自己以为心识存在于色身某个部位，不在其它部位。那么当你把注意力放在别处时，是怎么做的

　　 是心识离开本位(比如头部)去该处，还是得把其它部位引入头脑

　　 这样做造成了何等张力

　　 你把知觉设想为现存于该部位将如何

　　 如果你把整件事颠倒过来，与其设想心在在色身之内，反之，设想色身被一现成的觉知场包围，又将如何

　　When you ask questions like this and gain favorable results, the mind can settle down into deeper and deeper levels of solidity. You eliminate unnecessary tension and stress in your focus, finding ways of feeling more and more at home, at ease, in the experience of the present.

　　Once the mind is settled down, give it time to stay there. Don”t be in too great a hurry to move on. Here the questions are, "Which parts of the process were necessary to focus in

　　 Which can now be let go

　　 Which do you have to hold onto in order to maintain this focus

　　" Tuning into the right level of awareness is one process; staying there is another. When you learn how to maintain your sense of stillness, try to keep it going in all situations. What do you discover gets in the way

　　 Is it your own resistance to disturbances

　　 Can you make your stillness so porous that disturbances can go through without running into anything, without knocking your center off balance

　　As you get more and more absorbed in exploring these issues, concentration becomes less a battle against disturbance and more an opportunity for inner exploration. And without even thinking about them, you”re developing the four bases of success: the desire to understand things, the persistence that keeps after your exploration, the close attention you”re paying to cause and effect, and the ingenuity you”re putting into framing the questions you ask. All these qualities contribute to concentration, help it get settled, get solid, get clear.

　　当你这样一边提出问题，一边获得有益结果时，心就会入定，越来越深、越来越牢固。你消解了专注时不必要的紧张与压力，找到越来越自在、舒适的觉受方式来体验当下。

　　一旦心定下来，让它定久一点。不要急于继续前行。此处的问题是，“这个过程的哪些部分必须专注

　　 哪些可以放下

　　 哪些部分你需要抓住，才能维持这个定境

　　" 进入正确的觉知层次是一个过程，停驻在那里，又是一个过程。你在学着维持这个寂止感时，试着在任何场合之下保持它。你发现有什么在妨碍

　　 是否它是你自己对干扰的抵制

　　 能否使你的静止如此多孔，那些干扰可以一穿而过、不受抵挡、不把你的定力中心撞得失去平衡

　　随着你越来越沈浸于对这些问题的探索，入定渐少成为一场抵制干扰的战斗，渐多地成为一个探索内心的机会。不知不觉地，你便在培养四神足: 理解事物的欲望、坚持探索的勤奋、对于因果的密切关注、提问方式的创意。所有这些素质皆有助于培养定力，助它安止、牢固、清晰。

　　At the same time, they foster discernment. The Buddha once said that the test for a person”s discernment is how he or she frames a question and tries to answer it. Thus to foster discernment, you can”t simply stick to pre-set directions in your meditation. You have to give yourself practice in framing questions and testing the karma of those questions by looking for their results.

　　同时，这些探索也在培养着明辨。佛陀曾经说过，测验某人的明辨程度的方法，是看他/她怎样提出问题，怎样尝试解答。因此，为了培养明辨，你在禅定中不能只固守既定的指南。你必须构思问题，寻其果报，如此测试那些问题的业力，给自己创造修练的机会。

　　Ultimately, when you reach a perception of the breath that allows the sensations of in-and-out breathing to grow still, you can start questi…

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