时间：07/26/2025 07/27/2025
地点：星湖禅修中心
主讲：龙示林
佛法知识
受念处修行
受念处修行，是正念四念处中极为关键、却又最容易被忽略的一环。“受”，并不是情绪或思想，而是身心对经验产生的直接感受，包括乐受、苦受与不苦不乐受。它发生在经验的最初层面，是连接外境、身心反应与执着形成的枢纽。若不觉知受，修行往往只能停留在表层；而一旦受被如实观照，苦的链条便开始松动。
在日常生活中，人往往并未真正看见“受”。当愉快的感觉出现时，心立刻转向追逐；当不愉快的感觉出现时，心立刻转向抗拒；当感受平淡时，心又容易陷入麻木或散乱。这一切几乎是自动发生的，很少被觉察。受念处修行，正是将觉知带回这一瞬间，让感受本身成为被看见的对象，而不再只是反应的起点。
受念处修行的核心，并不是分析感受的原因，而是如实地知道感受正在发生。乐受时，知道这是乐受；苦受时，知道这是苦受；不苦不乐受时，知道这是不苦不乐受。只要清楚地知道，而不急于改变、不立刻行动，这本身就已经切断了习惯性的反应链条。
在修行中，受念处往往比身念处更为微细。身体的姿势与动作相对明显，而感受却变化迅速、层次复杂。有时是明显的愉快或不适，有时只是轻微的紧绷、松动、温暖或冷淡。受念处修行，正是训练心对这些微细变化的敏感度，让觉知不再停留在粗重层面。
一个常见的误区，是把受念处修行当作情绪管理。事实上，受并不等同于情绪。情绪通常已经包含了想法、故事与立场，而受是在这些之前的直接感受。修行受念处，并不是要处理情绪，而是在情绪尚未成形之前，看见感受的流动。越早觉知，执着越难形成。
在坐禅中，受念处修行可以表现为对身体感受与内在反应的觉知。当腿部疼痛出现时，不急于移动，也不强忍，而是清楚地觉知“苦受正在出现”；当宁静、轻安生起时，不沉溺、不抓取，而是觉知“乐受正在出现”。修行并不要求感受消失，而是要求心不被感受牵引。
在日常生活中，受念处修行尤为重要。被称赞时，觉知内在的愉悦；被忽视时，觉知内在的不适；面对琐事时，觉知内在的麻木或无感。这些感受若未被觉察，便会迅速转化为欲望、厌烦或逃避。而当受被如实看见，选择的空间便自然出现。
受念处修行，会逐渐让修行者体会到一个重要事实：感受是无常的。再强烈的乐受，也无法持续；再难受的苦受，也终将变化。这种体会并非来自思考，而是来自反复、直接的观照。当无常被真实体验，对感受的依赖便会减弱。
进一步的体会，是苦的本质并不在于感受本身，而在于对感受的执取。乐受若被抓取，便转为贪；苦受若被抗拒，便转为嗔；不苦不乐受若被忽略，便转为痴。受念处修行，正是在最早的节点，看清这一转化过程，从而为解脱打开空间。
受念处修行也会逐渐照见无我。感受并不听从命令，它们依因缘而生，依因缘而灭。它们不是“我”，也不属于“我”。当这种理解不再只是概念，而成为直接经验，心便不再那么急于控制或占有。
需要强调的是，受念处修行并不是让人变得冷漠或麻木。相反，当不再被感受牵着走，心反而更为柔软与清明。乐受来时不迷失，苦受来时不崩溃，这并非压抑感受，而是与感受建立更真实的关系。
最终，受念处修行的价值，在于它直指苦的核心结构。当感受被如实觉知，而不被立刻转化为反应，轮回的动力便开始减弱。修行不再只是对境界的应对，而成为对生命运作方式的深刻理解。
因此，受念处修行，是一条细微却极具力量的修行之道。它不需要复杂的方法，只需要在每一次感受出现时，愿意停下来、看清楚、不急着走。正是在这样持续而诚实的观照中，贪、嗔、痴失去根基，解脱的可能性也随之展开。
Date: 07/26/2025 07/27/2025
Location: Star Lake Meditation Center
Teacher: Shilin Long
Dharma Knowledge
Practice of Mindfulness of Feeling
Mindfulness of feeling is one of the most crucial yet easily overlooked aspects of the Four Foundations of Mindfulness. “Feeling” here does not refer to emotions or thoughts, but to the immediate tone of experience—pleasant, unpleasant, or neutral. Feeling arises at the earliest stage of contact and serves as the pivotal link between experience and the formation of craving and aversion. Without awareness of feeling, practice often remains superficial; with clear awareness of feeling, the chain of suffering begins to loosen.
In everyday life, feeling is rarely recognized directly. When pleasant sensation arises, the mind instinctively moves toward grasping. When unpleasant sensation arises, the mind moves toward resistance. When sensation is neutral, the mind often slips into dullness or distraction. These reactions occur almost automatically and go unnoticed. Mindfulness of feeling brings awareness back to this critical moment, allowing feeling itself to be known rather than serving only as a trigger for reaction.
The essence of mindfulness of feeling is not analyzing the cause of sensation, but knowing the sensation as it is. When pleasant feeling arises, it is known as pleasant feeling. When unpleasant feeling arises, it is known as unpleasant feeling. When neutral feeling arises, it is known as neutral feeling. Simply knowing, without immediately acting or attempting to change it, already interrupts habitual patterns.
In practice, mindfulness of feeling is more subtle than mindfulness of the body. Bodily posture and movement are relatively obvious, while feelings shift quickly and exist on many levels. Sometimes they appear as clear pleasure or discomfort; at other times as faint tension, ease, warmth, or indifference. Mindfulness of feeling trains sensitivity to these subtle changes, preventing awareness from remaining at a coarse level.
A common misunderstanding is to treat mindfulness of feeling as emotional regulation. Feeling, however, is not the same as emotion. Emotions already contain thoughts, narratives, and positions, whereas feeling precedes them. Practicing mindfulness of feeling means seeing sensation before emotion forms. The earlier awareness arises, the less opportunity there is for attachment to take hold.
In seated meditation, mindfulness of feeling often manifests as awareness of bodily sensations and inner responses. When pain appears, one does not rush to move or force endurance, but knows “unpleasant feeling is present.” When calmness or ease arises, one does not cling, but knows “pleasant feeling is present.” Practice does not aim to eliminate feeling, but to prevent being driven by it.
In daily life, mindfulness of feeling is particularly powerful. When praised, one notices the pleasant warmth within. When ignored or criticized, one notices the uncomfortable contraction. When dealing with routine tasks, one notices the neutral or dull tone. When such feelings are not observed, they quickly transform into desire, irritation, or avoidance. When they are seen clearly, space for choice naturally appears.
Through mindfulness of feeling, practitioners gradually experience impermanence directly. No pleasant feeling lasts; no unpleasant feeling remains unchanged. This insight arises not through reflection, but through repeated observation. As impermanence becomes experiential, dependence on feeling weakens.
A deeper realization follows: suffering does not lie in feeling itself, but in attachment to feeling. Pleasant feeling grasped becomes craving; unpleasant feeling resisted becomes aversion; neutral feeling ignored becomes ignorance. Mindfulness of feeling exposes this process at its earliest point, opening a path toward freedom.
Mindfulness of feeling also reveals non-self. Feelings arise and pass according to conditions, not according to command. They are not “me” and do not belong to “me.” When this understanding becomes experiential rather than conceptual, the urge to control and possess diminishes.
It is important to note that mindfulness of feeling does not lead to numbness or indifference. On the contrary, when one is no longer dragged by sensation, the mind becomes more sensitive and responsive. Pleasant feeling can be enjoyed without loss of clarity; unpleasant feeling can be met without collapse. This is not suppression, but a mature relationship with experience.
Ultimately, the value of mindfulness of feeling lies in its direct engagement with the core mechanism of suffering. When feelings are known clearly and allowed to pass without automatic reaction, the momentum of cyclic suffering weakens. Practice shifts from managing situations to understanding the very structure of experience.
For this reason, mindfulness of feeling is a subtle yet powerful path. It requires no elaborate technique, only the willingness to pause, observe, and not rush forward each time feeling arises. Through this steady and honest observation, greed, aversion, and delusion lose their footing, and the possibility of liberation gradually comes into view.
