时间：02/08/2025 02/09/2025
地点：星湖禅修中心
主讲：龙示林
打坐参禅
打坐前的身心调息
在开始打坐之前先调理身心，能帮助心快速安定、身体放松，使整个禅修过程更加顺畅而深刻。
一、身心调息的重要性：为禅修奠定稳定基础
1.减少外在与内在的紧绷
日常生活中的压力会让身体僵硬、注意力涣散，调息能帮助身心转换到安静模式。
2.让呼吸逐渐变得深长而自然
呼吸安稳，心才能安稳；呼吸急促，心容易散乱。
3.为打坐建立适合的心理状态
透过调息，心从忙乱转向清明，更容易进入观察与觉察。
二、放松身体：让身体成为禅修的支持者
1.做几次深而缓的呼吸
深呼吸能放松横膈膜、舒缓压力，使心从紧张转向稳定。
2.轻柔地伸展身体
伸展颈部、肩膀、背部和腿部，减少久坐时的酸痛与不适。
3.调整坐姿至自然稳定
脊椎挺直但不僵硬，让身体成为轻松端坐的支柱。
三、调息入静：让心逐渐安定
1.以呼吸为锚点
清楚觉知吸气、呼气，使心安住在身体的节奏上。
2.放慢呼吸的速度
呼吸不必刻意拉长，只需让它变得柔和、稳定、顺畅。
3.观察呼吸带来的细微变化
觉察胸腔的起伏、腹部的扩张，这能让心保持在当下。
四、安定心念：从忙乱转向清明
1.让念头自然地来去
不压抑、不抗拒，观察念头如同云在天上飘过。
2.建立简单的觉察句
例如“我在吸气”“我在呼气”，帮助心从散乱转为专注。
3.将注意力从外境收回到内心
减少对周围环境的关注，让心逐渐回到自身。
五、进入打坐的过渡：让调息自然延续到禅修中
1.在准备好之后自然进入坐姿
不勉强、不急躁，让身心在最佳状态下开始禅修。
2.将调息延续到整个打坐过程
保持轻柔呼吸，使觉察持续而不紧绷。
3.若出现不适随时调整
以不造成疼痛为原则，让身体保持舒适与安稳。
总结
打坐前的身心调息，是让禅修从“外在世界”转入“内在世界”的重要步骤。
透过放松身体、调整呼吸、安定心念，禅修者更容易进入深度的清明与觉察。
调息并非形式，而是一种让身心回归自然的过程。
Date: 02/08/2025 02/09/2025
Location: Star Lake Meditation Center
Teacher: Shilin Long
Sitting Meditation
Regulating Body and Mind Before Meditation
Preparing the body and mind before meditation helps them settle quickly, allowing the practitioner to enter a deeper and more peaceful meditative state.
1. The Importance of Regulation: Establishing a Stable Foundation
1.Reducing physical and mental tension
Daily stress creates stiffness and scattered attention; regulation helps transition into calmness.
2.Allowing the breath to become deeper and more natural
A stable breath supports a stable mind, while rapid breathing leads to distraction.
3.Creating the right mental attitude for meditation
Regulation shifts the mind from busyness to clarity, making observation easier.
2. Relaxing the Body: Letting the Body Support Meditation
1.Take several slow, deep breaths
Deep breathing relaxes the diaphragm and soothes stress, helping the mind settle.
2.Gently stretch the body
Stretch the neck, shoulders, back, and legs to reduce discomfort during sitting.
3.Adjust posture into natural stability
Keep the spine upright but not rigid, letting the body support itself comfortably.
3. Regulating the Breath: Allowing the Mind to Settle Gradually
1.Use the breath as an anchor
Be aware of inhalation and exhalation to ground attention.
2.Slow the breath naturally
No need to force long breaths; simply let the breathing become soft, steady, and smooth.
3.Observe subtle changes created by breathing
Notice the rise and fall of the chest or abdomen to keep the mind in the present.
4. Calming the Mind: Moving From Restlessness to Clarity
1.Let thoughts come and go naturally
Do not suppress thoughts; observe them like clouds passing in the sky.
2.Use simple awareness phrases
Such as “I am inhaling” and “I am exhaling” to stabilize attention.
3.Draw attention inward
Reduce engagement with external stimuli and return awareness to the inner world.
5. Transitioning Into Meditation: Let Regulation Flow Into Sitting
1.Begin sitting when the body and mind are ready
Avoid rushing; enter meditation when harmony is naturally present.
2.Carry regulated breathing into the meditation session
Maintain soft breathing so awareness remains continuous.
3.Adjust whenever discomfort arises
Comfort is essential; modify posture gently to prevent pain or tension.
Conclusion
Regulating body and mind before meditation is the bridge from the “outer world” to the “inner world.”
By relaxing the body, smoothing the breath, and calming the mind, practitioners can enter deeper clarity and awareness.
Regulation is not a ritual but a natural process of returning to one’s true state.
