时间：04/26/2025 04/27/2025
地点：星湖禅修中心
主讲：龙示林
打坐参禅
参禅前后的身心变化
参禅是一种深度觉察的修行方式，它不仅改变心的状态，也会带来身体、情绪与意识层面的显著变化。了解这些变化，有助于修行者更稳妥地进入禅修，也能让练习更深入、更安心。
一、参禅前的身心状态：多为散乱、紧绷与不稳
1. 身体常处于紧绷状态
日常生活压力使肩颈僵硬、呼吸急促，身体不容易放松。
2. 心绪容易被外界牵动
在杂念、情绪、计划与记忆中来回漂浮，难以安定。
3. 情绪呈现波动与焦虑
许多人在坐下来之前，会出现烦躁、心乱、想动的冲动。
二、进入参禅过程时的变化：从粗到细的自然转化
1. 呼吸从粗重变得柔和
随着专注力提升，呼吸会自然变细、变稳，不需刻意控制。
2. 身体逐渐放松
肌肉松沉、姿势稳定，身体重量自然落于地面。
3. 杂念开始减少
念头仍会出现，但浮现速度变慢，对心的干扰减弱。
三、心的稳定：进入初步定境的征兆
1. 心不再追逐念头
即使有念头生起，心也能轻松地回到呼吸或觉察点。
2. 清明感增强
觉察力增强，心变得更亮、更敏锐。
3. 内在平静浮现
一种安稳、柔和、不被外界干扰的感受逐渐出现。
四、身体层面的深度变化：身心一体的松沉
1. 呼吸细到几乎觉察不到
这是深度放松与高度安定的表现。
2. 身体仿佛“融入”地面
紧绷感消失，身体像沉入空间中。
3. 疼痛逐渐减轻或转化
在觉察与放松中，疼痛常会自然淡化甚至消失。
五、情绪的转化：从紧张到柔软，从压力到舒缓
1. 情绪的波动平缓
烦躁、焦虑逐渐被温和、稳定所取代。
2. 内心生起慈悲与柔和
心越安定，越容易生起善意与宽容。
3. 对问题的执著减少
心不再被念头抓住，情绪自然松开。
六、参禅后的变化：更清明、更稳重、更自在的身心
1. 大脑更清醒
思考更清晰，判断力更稳定。
2. 身体更轻松
肌肉不再紧绷，呼吸顺畅，身心俱松。
3. 心更平静、更沉着
情绪不易波动，对外境的反应更加从容。
总结
参禅前后，身心会走过从散乱到安定、从紧绷到松沉、从混乱到清明的自然转化。
这些变化不是强求而来，而是觉察、放松与自然安定的结果。
参禅让生命从纷扰中回到本心，使身心趋向和平、稳定与自在。
Date: 04/26/2025 04/27/2025
Location: Star Lake Meditation Center
Teacher: Shilin Long
Sitting Meditation
Mental and Physical Changes Before and After Zen Meditation
Zen meditation deeply affects both body and mind. It brings clear shifts in physical relaxation, emotional regulation, and mental clarity. Understanding these changes helps practitioners enter meditation more confidently and progress steadily.
1. Before Meditation: A State of Tension, Restlessness, and Instability
1. The body is usually tense
Daily stress causes tight shoulders, shallow breathing, and difficulty relaxing.
2. The mind easily gets pulled by external stimuli
Thoughts move among worries, plans, memories, and emotions.
3. Emotional fluctuations are common
Restlessness, impatience, or anxiety often appear before sitting.
2. Changes During Meditation: Natural Transformation From Coarse to Subtle
1. Breath shifts from heavy to gentle
As awareness stabilizes, the breath becomes softer and smoother.
2. Physical relaxation deepens
Muscles loosen, posture stabilizes, and the body becomes grounded.
3. Thoughts gradually decrease
They still appear but become slower and less intrusive.
3. Mental Stability: Signs of Entering the First Stage of Concentration
1. The mind stops chasing thoughts
Awareness returns easily to the breath or anchor point.
2. Clarity increases
The mind becomes brighter, sharper, and more alert.
3. Inner calm emerges
A quiet, serene state arises, unaffected by external noise.
4. Deep Physical Shifts: Unified Relaxation of Body and Mind
1. Breath becomes extremely subtle
This reflects deep relaxation and mental steadiness.
2. The body feels “merged” with the ground
Tension dissolves, and the body feels anchored yet light.
3. Pain softens or disappears
Awareness and relaxation naturally transform discomfort.
5. Emotional Transformation: From Tension to Softness
1. Emotional waves calm down
Agitation and anxiety fade into gentleness and stability.
2. Compassion and softness arise
A calm mind naturally generates kindness and spaciousness.
3. Reduced attachment to problems
Thoughts lose their grip, allowing emotions to ease.
6. After Meditation: Clarity, Stability, and Ease
1. Improved mental clarity
Decisions become clearer, thinking more organized.
2. Greater physical relaxation
Muscles loosen, and breathing becomes effortless.
3. Emotional grounding and steadiness
The mind reacts less and responds more wisely.
Conclusion
Zen meditation leads the practitioner from chaos to clarity, tension to relaxation, and restlessness to inner peace.
These transformations arise naturally through awareness, relaxation, and allowing the mind to settle.
Through consistent practice, meditation becomes a path returning body and mind to their natural state of harmony and ease.
