一呼一吸间的奥秘

2. Counting the Breath

(2)数息法

After sitting down quietly, we should focus completely on our breath. Breathe normally, neither too quickly nor too slowly; then proceed to count the breath. Refer to the discussion in the previous chapter “The Significance of Buddhist Philosophy Today.”

当我们坐好静下来以后，就全神贯注地将所有的注意力集中在呼吸上面。呼吸不能刻意加快，也不能刻意调慢，保持正常、健康人的呼吸速度即可。然后去数呼吸。详见前文《佛教哲学的现代意义》。

When we focus fully on the breath, do not stir up thoughts of family, work, and life. Do not review the past nor guess the future; let go of all discursive thoughts and bring the mind to a state of tranquility as calm as the surface of the ocean. If this is difficult, bring the mind at least to a state of relative tranquility like the ocean before waves appear.

当所有的注意力都集中在呼吸上以后，就不要再去想家庭、工作、生活等问题。不追究过去，不迎接未来，一切杂念都放下，最好能达到前面讲的像是平静海面的状态。如果实在不行，也必须要达到还没有产生海浪的比较平静的状态。

In the West, many psychologists and meditators like to use the Buddhist method of counting the breath. Although this method is also a form of contemplation in itself, it accomplishes the goal of meditative absorption — by using thought to drive out thought.

现在西方的很多心理学家与冥想者，都喜欢用佛教的数呼吸法。虽然这也是一种思维，但用这种以毒攻毒的方法，却可以达到禅定的目标——通过思维去减少思维。