3. One-Pointed Concentration

(3)一缘专注法

In this practice, we place an object in front of us — a pen, a bottle of water, a grain of rice, or any other thing — and focus both the eyes and the mind completely on the object. Then cease all thoughts and just rest the mind. Maintain this state of non-distraction for a few minutes.

在自己的前面放一个物体，一支笔、一个矿泉水瓶子、一粒米或任何一个东西都可以。两只眼睛与所有的注意力，都集中锁定在眼前的物体上，内心不起任何念头，让心静下来，这样保持几分钟。

Initially, we may only be able to stay in this state for five minutes; once we become familiar with the practice, we can stretch it out to ten or twenty minutes.

刚开始的时候，或许我们只能保持五分钟，慢慢适应以后，就可以延长到十分钟、二十分钟等等。

Reminder

注意事项

Normally, when we go into meditation, the mind is calm at the beginning; however, within a few seconds, subtle thoughts begin to surface, like the slight undulations of a ripple. We must watch the arising of each thought and cut through it at the very moment of its arising. We may not be able to eliminate all the movement in our mind at this juncture, but we should keep the disruption down to a minimum.

需要注意的是，平时我们这样静下来以后，虽然一开始心很平静，但过了几秒钟以后，内心当中会产生一种细微的念头，一个波纹般的小幅度运动。我们要尽量发现它，并立即控制它，要把波动的幅度减到最低。当然，要想降到完全没有波动的光明状态，我们可能暂时还做不到，但至少应该让波动的幅度变得非常小。

未完待续

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