教你怎样专注呼吸
【中英文连载】
Are You Ready for Happiness? (33)
佛教哲学的现代意义
The Significance of Buddhist Philosophy Today
Focus on Breath
3、专注呼吸的修法
After completing the above, place your hands in the mudra of meditation and rest the hands four fingers below the navel. With eyes looking down, focus completely on your breath. Breathe normally, neither too quickly nor too slowly; then count your breath. Each time, count up to seven breaths; when you exhale and inhale, that constitutes one breath. When we have finished the first round, go back to one, and count again up to seven. We want to do three sets of seven breaths each, a total of twenty-one breaths altogether. Based on the experience of past practitioners, it is better to repeat sets of seven than to increase the count at one time to, for instance, fifteen, sixteen, or twenty, since it is difficult to maintain concentration at that level. Depending on how much time we have, we can decide how many sets we want to do. If we meditate for an hour and can maintain our focus entirely on counting the breath during that time, we will succeed in eliminating stress.
做完上面的排气后，手结定印放在肚脐下四指处，然后静下来，眼睛往下看，将所有的注意力都专注在呼吸上。呼吸的速度不要刻意调快或调慢，呼和吸作为一对，然后数次数。数次数的时候，一呼一吸算一次，一共要数七次。数完以后，又回到一，再数到七，这样循环往复、周而复始。每七次算是一组，这样要数三组，一共为二十一次。这是过去修行人的一种经验，如果数呼吸的数量多了，比如数到十五、十六、二十等等以后，注意力就容易分散，所以最好是从一到七反复循环。大家可以根据时间的长短，自己决定数的次数。如果静坐一个小时，就在这一个小时当中，什么也不想，只是一心一意地呼吸和数数。通过这种方法，就能把自己从压力下面解放出来。
Why does this method work in reducing stress? When we place all our focus on the breath, our emotions become less disturbed. With concentration, there are no discursive thoughts. There are no thoughts of family, relationships, work, etc., no thoughts of the past, the future, or the present. If during this hour or half-hour, we can loosen up completely, we will enter a state of great tranquility. In this state, all our anxieties, afflictive emotions, and stress will be eliminated. This may last only a minute or so initially, but it should increase in time to two, five, ten minutes or more. The benefit to us is substantial if we can meditate at least twenty minutes every day.
为什么这种方法能够减压？当我们把所有的注意力集中在呼吸上面以后，相对来说，情绪比较集中，没有那么散乱。集中以后，所有的思维都全部归零。没有任何思维，家庭、感情、公司等等都抛之脑后，不追忆过去，不迎接未来，也不对当下做任何判断。就在这一个小时或半个小时当中全部放下来。这样整个心静下来以后，就会进入一个非常宁静的状态。在这个状态中，所有的烦恼、所有负面的情绪、所有的压力都会消失无踪。刚开始，我们可能只能保持一分钟左右，然后再发展到两分钟、五分钟、十分钟等等。每天最好能保持至少二十分钟以上的静坐时间，这样对我们很有好处。
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