时间：04/12/2025 04/13/2025
地点：星湖禅修中心
主讲：龙示林
打坐参禅
打坐中的疼痛如何化解
打坐时的疼痛几乎人人都会遇到，它不是失败，也不是障碍，而是身体正在适应禅修姿势的自然过程。关键不在于“忍耐”，而在于如何“觉察、调整、放松”，使身心逐渐进入稳定状态。
一、理解疼痛的来源：知道痛从何处来
1. 身体不习惯久坐
肌肉、关节和韧带尚未适应长时间保持单一姿势。
2. 坐姿不当导致压力集中
错误姿势可能让身体重量集中在膝盖、脚踝或腰部。
3. 心对疼痛的抗拒放大痛感
当心排斥疼痛时，紧绷会使痛感加剧。
二、疼痛的正确态度：不抗拒、不压抑、不逃避
1. 不要立刻把疼痛视为敌人
轻柔地面对它，而不是恐惧或厌恶它。
2. 允许疼痛存在
接受疼痛是一部分体验，而不是要消灭的对象。
3. 不急着移动身体
先观察疼痛，不要急于改变姿势。
三、观疼痛的方法：让疼痛成为觉察的对象
1. 清楚感受疼痛的位置
观察痛点的大小、范围、深浅。
2. 觉知疼痛的变化
疼痛不是固定的，它会跳动、移动、变强或变弱。
3. 将疼痛视为感受，而非“我”
从“我很痛”转为“这里出现痛感”，痛就弱了。
四、身体层面的调整：在不破坏禅修状态下缓和疼痛
1. 微调姿势而非大幅移动
例如稍微抬高膝盖、调整骨盆角度等。
2 .使用辅具
坐垫、膝盖垫、靠墙等都能减少压力。
3. 选择适合自己的坐姿
全莲花、半莲花、缅甸坐、椅子坐都可依自身状况选择。
五、通过呼吸化解疼痛：以气息带动身体松沉
1. 呼气时让身体下沉
每次呼气轻轻让身体放松，疼痛会减轻。
2. 将注意力带回呼吸
呼吸稳定时，身体的紧张会下降。
3. 用“放松的呼吸”包容疼痛
不压制疼痛，而是用呼吸使其变得柔和。
六、转化疼痛的心法：从抵抗到接受，再到超越
1. 放下对“无痛坐好”的期待
期待越多，挫折越大。
2. 透过接受让疼痛转化
当你不再与痛对抗，它就不再是痛。
3. 深层安定后，疼痛会自然消失
真正的“化解”不是靠力量，而是靠觉察与放松。
总结
打坐中的疼痛是一堂重要的修行课。
透过觉察、调整、放松与心态转化，疼痛不仅能被化解，还能成为通往深度定力与智慧的入口。
疼痛不是障碍，而是引导你更深入体察身心的一位老师。
Date: 04/12/2025 04/13/2025
Location: Star Lake Meditation Center
Teacher: Shilin Long
Sitting Meditation
How to Dissolve Pain During Meditation
Pain during meditation is common and natural. It does not mean failure; it simply shows that the body is adjusting to stillness. The key is not enduring pain with force but learning to observe, relax, and transform it with awareness.
1. Understanding the Source of Pain
1. The body is not yet used to sitting still
Muscles and joints need time to adapt to sustained posture.
2. Incorrect posture creates pressure points
Misalignment may put weight on the knees, ankles, or lower back.
3. Mental resistance amplifies physical pain
Rejecting pain creates tension, which intensifies discomfort.
2.The Right Attitude: No Resistance, No Suppression, No Avoidance
1. Do not treat pain as an enemy
Approach it gently without fear or aversion.
2. Allow pain to exist
Recognize it as part of the meditation experience.
3. Do not rush to move the body
First observe the pain before adjusting posture.
3. Observing Pain: Turning Discomfort Into Awareness
1. Clearly feel where the pain is
Notice its size, depth, and intensity.
2. Observe how the pain changes
Pain fluctuates—pulsing, shifting, strengthening, or weakening.
3. View pain as sensation, not “me”
Shift from “I am in pain” to “there is pain,” and intensity decreases.
4. Physical Adjustments: Easing Pain Without Breaking Meditation
1. Make small adjustments
Slightly shifting the pelvis or raising the knee may reduce strain.
2. Use supportive props
Cushions, knee pads, or sitting against a wall can relieve pressure.
3. Choose a posture suitable for your body
Full lotus, half lotus, Burmese sitting, or chair sitting are all valid.
5. Dissolving Pain Through Breath: Let Breath Soften the Body
1. Let the body sink during exhalation
Each exhale releases tension and reduces discomfort.
2. Bring attention back to the breath
Steady breathing naturally relaxes the body.
3. Surround the pain with soft breathing
Breath softens the sensation rather than suppressing it.
6. Transforming Pain Mentally: From Resistance to Acceptance
1. Release the expectation of “perfect pain-free sitting”
Expectations increase frustration.
2. Acceptance transforms pain
When resistance stops, pain loses its grip.
3. Deep calm eventually dissolves the pain
True dissolution comes from awareness and relaxation, not force.
Conclusion
Pain in meditation is a valuable teacher.
Through observation, gentle adjustment, relaxation, and mental transformation, pain can be dissolved and transformed into clarity and stability.
Pain is not an obstacle—it is an opportunity to understand body and mind more deeply.
