浴于气中

　　[作者]坦尼沙罗尊者

　　[中译]良稹

　　Bathed in the Breath

　　by Ven. Thanissaro Bhikkhu

　　When there”s a Dhamma talk, you don”t have to listen. The important thing is to stay with your breath. When the breath comes in, you know it”s coming in; when it goes out, you know it”s going out. Try to make that experience of the breath fill your awareness as much as possible. The Dhamma talk here is a fence to keep you corralled with the breath. When the mind wanders off, here”s the sound of the Dhamma to remind you to go back to the breath, but when you”re with the breath you don”t need reminding. You do your own reminding. That”s what the mindfulness does in the meditation. Each time you breathe in, each time you breathe out, remind yourself to stay with the breath. Make just a little mental note: “This is where you want to stay, this is where you want to stay.” 有开示时，你不一定要聆听。重要的是，跟你的气呆在一起。气入时，你知道它在入内; 气出时，你知道它在外出。试着尽量使那股气的体验填满你的觉知。这里的开示，是把你和气拢在一起的圈栏。心游荡出去时，有法音在这里提醒你返回到气; 不过当你跟气住在一起时，就不需要提醒了。你自己提醒自己。那就是念在禅定中的作用。每一次吸气，每一次呼气，提醒自己与气呆在一起。作一个小小的心理标记: “这是你要呆的地方，这是你要呆的地方。”

　　And try not to think of s yourself as inhabiting one part of the body watching the breath in another part of the body. Think of the breath as all around you. It”s coming in and out the front， coming in and out the back, down from the top, all the way out to your fingers, all the way out to your toes. There”s a subtle breath energy coming in and out of the body all the time. If you”re in one part of the body watching the breath in the other part, you”re probably blocking the breath energy to make space for that sense of “you” in the part of the body that”s watching. So think of yourself as totally surrounded by the breath, bathed in the breath, and then survey the whole body to see where there are still sections of the body that are tense or tight, that are preventing the breath from coming in and going out. Allow them to loosen up. 试着不把自己想象成居于身体的某处，观察身体的另一处。把气想象成四面八方围绕着你。它在你的身前进出，在你的背上进出，从头顶往下走，一直到从你的手指外出，一直到从你的脚趾外出。有一股精细的气能，一直在进出身体。如果你位于身体的某一处，观察另一处的气，就有可能为了造就处在观察部位的那个“你”感，而阻碍了气能。因此，把自己想成整个被气所包围，沐浴在气中，接着，审视全身，看还有哪些身体节段仍然感到蹦紧、勒紧,仍然阻碍着气的出入。让它们松开。

　　This way you allow for the fullness of the breath to come in, go out, each time there”s an in-breath, each time there”s an out-breath. Actually the fullness doesn”t go in and out. There”s just a quality of fullness that”s bathed by the breath coming in, bathed by the breath going out. It”s not squeezed out by the breath. It”s not forced out by the breath. Each nerve in the body is allowed to relax and have a sense of fullness, right here, right now. Simply try to maintain that sense of fullness by the way you breathe. Your focus is on the breath, but you can”t help but notice the fullness. 这样， 每一次入气，每一次出气，你都让气的那股充沛性进来、出去。实际上，不是充沛性在进出，只是有一种充沛的素质， 被入气所沐浴，被出气所沐浴。它不被气挤出。它不被气赶出。体内的每根经络， 此地此刻，都被允许放松，都有一股充沛感。你只要借着调节呼吸，试着维持那股充沛感。你把注意力放在气上，不过你不可能不注意到那股充沛。

　　If you can”t get that sense of fullness going throughout the whole body, find at least some part of the body that doesn”t feel squeezed out, that feels open and expansive, and then see if you can copy that same feeling tone in other parts of the body. Notice the other different parts of the body where it feels open like that and allow them to connect. At first, nothing much will happen from that sense of connection, but allow it to stay open, stay open. Each time you breathe in, each time you breathe out, maintain that sense of openness, openness, and the sense of connection will get stronger. 如果你不能够使那股充沛感到达全身，起码要找到某个身体部位，在那里你不感到挤压，而是感到开通、扩展，接下来，看看你能不能把同样的觉受基调，复制到身体的其它部位。注意观察别处有同样开通感的部位，让它们连通起来。一开始，从那股连通感当中，不会发生很多事，不过要允许它继续开着、继续开着。每一次吸气，每一次呼气，都要维持那股开通、开通的感觉，连通感就会增强起来。

　　This is why the ability to stay with these sensations is so important, for your staying with them is what allo…

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