时间：06/28/2025 06/29/2025
地点：星湖禅修中心
主讲：龙示林
打坐参禅
观受是苦：理解苦的本质
“观受是苦”是四念处修行的核心之一，通过如实观察“受”（身体感受、情绪感受、心理感受）属于苦，从而让心不再被感受牵动，逐渐远离执着与反应。观受不是悲观，而是洞见：所有受都不稳固、不可靠，从而引导我们获得更深层的自由。
一、什么是“受”：苦、乐、不苦不乐
1. 苦受：令人不舒服的感觉
疼痛、焦虑、紧张、悲伤、疲惫都是苦受。
2. 乐受：令人愉悦的感觉
放松、舒服、愉悦、兴奋都是乐受。
3. 不苦不乐受：中性的感觉
多数感受并非显著苦乐，而是平淡、细微的身体或心境。
二、为什么说“观受是苦”：感受本质上皆不稳固
1. 苦受本身就是痛苦
疼痛、负面情绪等自然带有苦性。
2. 乐受也会带来苦
乐受消失时会引发失落、依赖、渴求，这是另一种苦。
3. 不苦不乐受容易引发迷惑
看似平淡，但可能隐藏烦恼与不觉知的状态。
三、从经验中观察苦的本质：感受来去无常
1. 再强烈的苦也会变化
疼痛不会永远维持，同样的情绪也会淡化。
2. 再愉悦的感受也会消失
快乐无法被抓住，这正是苦的根源。
3. 感受无法被控制
它不是依意志产生或消失，而是随着因缘变动。
四、如何在禅修中观受：温柔观察、不反应、不抗拒
1. 看清受的生起
无论是疼痛、烦躁或愉悦，只需觉知它出现。
2. 不随苦受抗拒
“抗拒”会让苦更强烈。
3. 不随乐受追求
“执取”会让心依附而不自由。
五、观受是苦的修行效果：从反应中松开，从执着中解脱
1. 面对痛苦时不会被吞没
透过观察，苦不再压垮心，而只是被看见的现象。
2. 乐受不再让人迷失
心能享受当下，却不过度依附它。
3. 中性的状态中维持觉察
心不再空荡或昏沉，而是保持清明稳定。
六、从“三苦”理解受的深层本质：无常、变异、压迫性
1. 苦苦：直接的痛苦经验
身体痛与心理苦。
2. 坏苦：失去快乐时的痛苦
快乐结束时的失落、焦虑、空虚。
3. 行苦：一切受都在变化
持续变动带来的不稳定感，就是苦的根源。
七、将“观受是苦”应用于日常：让心从情绪与压力中解脱
1. 面对情绪时不急着反应
看到情绪，而不是被情绪驱动。
2. 面对压力时觉察身体感受
紧绷、胸闷、加速的呼吸都只是“受”，不是“我”。
3. 在冲动来临时保持清醒
观受能让人不被情绪拉着走，从而做出更智慧的决定。
总结
“观受是苦”不是悲观，而是觉醒。
它让修行者看见所有感受都是无常、不可靠、会变化的，从而放下执着与反应。
当心不再被感受控制，真正的自由、清明与平静才会绽放。
Date: 06/28/2025 06/29/2025
Location: Star Lake Meditation Center
Teacher: Shilin Long
Sitting Meditation
Contemplating Feelings as Suffering: Understanding the Nature of Dukkha
“Contemplating feelings as suffering” is a key part of the Four Foundations of Mindfulness. It teaches practitioners to observe bodily sensations, emotional states, and mental feelings as inherently unsatisfactory. This insight loosens clinging and reactivity, allowing deeper freedom of mind.
1. What Are Feelings (Vedanā): Pleasant, Unpleasant, and Neutral
1. Unpleasant feelings
Pain, anxiety, tension, sadness, fatigue.
2. Pleasant feelings
Comfort, joy, relaxation, excitement.
3. Neutral feelings
Subtle sensations without clear pleasant or unpleasant qualities.
2. Why Feelings Are Considered Suffering
1. Unpleasant feelings are painful by nature
They contain suffering directly.
2. Pleasant feelings lead to suffering when they fade
Attachment and craving arise when pleasure disappears.
3. Neutral feelings obscure awareness
They may lead to dullness, boredom, or unmindful drifting.
3. Observing the Truth: All Feelings Are Impermanent
1. Even intense pain changes
Pain rises, peaks, and dissolves.
2. Joy and comfort do not last
Clinging to pleasure creates anxiety and frustration.
3. Feelings cannot be controlled
They arise due to causes and conditions.
4. Practicing in Meditation: Observe, Don’t React, Don’t Resist
1. Recognize the arising of feeling
Whether pleasant or unpleasant, simply acknowledge it.
2. Do not resist unpleasant feelings
Resistance intensifies suffering.
3. Do not chase pleasant feelings
Grasping binds the mind to craving.
5. Benefits of This Practice: Freedom From Reactivity and Clinging
1. Pain no longer overwhelms
It becomes something observed rather than something personal.
2. Pleasant feelings lose their power to intoxicate
Enjoy without attachment.
3. Neutral states become clear and mindful
Awareness prevents drifting into dullness.
6. Understanding the Three Types of Suffering
1. Suffering of suffering
Direct painful experiences.
2. Suffering of change
The disappointment when pleasure ends.
3. All-pervasive suffering
The instability of all conditioned phenomena.
7. Applying This Insight to Daily Life
1. Pause before reacting to emotions
Recognize the feeling instead of acting on impulse.
2. Notice bodily sensations under stress
Tension, tightness, or heat are merely sensations—not identity.
3. Stay mindful during moments of craving
Awareness transforms impulse into wisdom.
Conclusion
Contemplating feelings as suffering is not pessimism—
It is clear seeing.
By seeing all feelings as impermanent and unreliable, we naturally loosen clinging and emotional reactivity.
This insight opens the door to freedom, stability, and profound peace.
