时间：02/24/2024 02/25/2024
地点：星湖禅修中心
主讲：Sara
打坐参禅
内在平静的涵养之道
内在平静，是所有修心实践的核心成果之一。它不是强迫自己安静，而是让内在在觉察中慢慢松开，使心在动荡中仍能保持清明与稳定。
一、什么是内在平静？
内在平静，是一种来自觉察与安住的稳定力量。它不是没有情绪，而是面对情绪时不被卷入；不是没有杂念，而是看见杂念而不被带走。
二、平静的基础
1.持续觉察：看见念头、情绪与身体反应。
2.停止追逐：不去推开不适，也不追逐愉悦。
3.稳固呼吸：呼吸越稳，心越安定。
4.松开防御：不与情绪对抗，让它自然变化。
5.安住当下：不走向过去，不冲向未来。
三、内在平静的益处
1.心不被外界牵动：在变化中保持稳定。
2.情绪更柔软：更容易从紧绷中放松。
3.思维更清明：不容易混乱或做出冲动决定。
4.面对困境更沉着：不慌乱、不反应过度。
5.提升生活质量：内在安稳带来外在平顺。
四、培养内在平静的方法
1.保持规律静坐：为心创造稳定的空间。
2.以呼吸为锚点：心散乱时轻柔回到气息。
3.观察情绪波动：不压抑、不认同。
4.练习放下：允许念头与感受自己离开。
5.生活中保持觉察：行住坐卧皆可练习。
五、关于平静的小知识
真正的平静是否意味着没有情绪？
不是，而是情绪来时不再失控。
遇到压力时还能平静吗？
可以，关键在于是否能回到呼吸与当下。
平静需要很久才能培养吗？
不一定，但需要持续练习。
总结
内在平静不是刻意强求，而是在觉察、松开与安住中自然滋养出来的。当心不再被外界牵动，能在纷扰中保持清明，生活便会变得更加宽广、稳定而自在。
Date:02/24/2024 02/25/2024
Location: Star Lake Meditation Center
Teacher: Sara
Sitting Meditation
The Path to Cultivating Inner Peace
Inner peace is one of the central fruits of inner practice. It does not come from forcing silence but from gently softening within awareness, allowing the mind to remain clear and steady even amid movement and change.
1. What Is Inner Peace?
Inner peace is a stable force arising from awareness and settling. It does not mean the absence of emotion, but the ability to face emotions without being swept away; not the absence of thoughts, but seeing thoughts without being pulled by them.
2. Foundations of Inner Peace
1.Continuous awareness: Observing thoughts, emotions, and bodily reactions.
2.Releasing pursuit: Neither resisting discomfort nor chasing pleasant states.
3.Stable breathing: The steadier the breath, the calmer the mind.
4.Softening defensiveness: Allow emotions to move without fighting them.
5.Staying in the present: Not drifting into past or future.
3. Benefits of Inner Peace
1.Mind less affected by external events: Stability amidst change.
2.Softer emotions: Tension eases more naturally.
3.Clearer thinking: Less confusion or impulsive decisions.
4.Composure in difficulty: Calmness in the face of challenges.
5.Improved quality of life: Inner steadiness leads to outer harmony.
4. Ways to Cultivate Inner Peace
1.Regular meditation: Creating a stable space for the mind.
2.Using breath as an anchor: Returning gently when the mind wanders.
3.Observing emotional waves: Without suppression or identification.
4.Practicing letting go: Allowing thoughts and feelings to pass.
5.Maintaining awareness in daily life: Practicing in all activities.
5. Facts About Inner Peace
Does true peace mean having no emotions?
No—peace means emotions no longer dominate.
Is peace possible under stress?
Yes, if one can return to breath and presence.
Does cultivating peace take long?
Not necessarily, but it requires consistency.
Conclusion
Inner peace is not forced but naturally cultivated through awareness, softening, and settling. When the mind no longer reacts to everything outside, clarity and spaciousness emerge, allowing life to unfold with greater stability and ease.
