时间：07/12/2025 07/13/2025
地点：星湖禅修中心
主讲：龙示林
打坐参禅
观法无我：破除自我中心
“观法无我”是四念处的最后一项，通过观察一切现象（称为“法”）皆无独立、永恒、固定的“我”，修行者得以松开深层的自我中心习气。从思想、情绪到身心经历，一切都因缘和合而生，无一能独立存在。理解“法无我”，能让人真正获得自由、轻安与智慧。
一、什么是“法无我”：万法皆非我、我所
1. “法”指所有现象
包括身体、感受、念头、情绪、习气、世界万物。
2. 一切法没有固定自性
一切现象都在因缘中生灭，没有永恒实体。
3. 法无我意味着不把任何现象当成“我”
身体不是我，情绪不是我，念头不是我，世界也不属于我。
二、为什么我们会执着“我”：习惯性的错误认知
1. 把身体当成自我
身体变好变坏都会影响情绪，因为误认为身体等于“我”。
2. 把念头当成自我
心想什么就觉得那是“我想的”。
3. 把情绪当成自我
悲伤时觉得“我就是悲伤”，愤怒时觉得“我就是愤怒”。
三、观法无我的关键洞察：一切皆因缘生灭
1. 情绪因外境与过往经验而生
不是“我决定要生气”，而是因缘触发。
2. 念头因刺激、记忆、习气而生
它不是主动创造，而是自动出现。
3. 行为因环境、教育、情绪而形成
“我”不是单一主宰，而是无数因素的组合。
四、在禅修中如何观法无我：看清现象，而不被现象绑住
1. 观察现象的生起
看到念头、感觉、情绪出现。
2. 观察现象的变化
它们增强、减弱、转变。
3. 观察现象的消失
所有法都是暂时的，没有任何能永久存在。
五、破除自我中心的过程：从“抓住”到“放下”
1. 不再把经验贴上“我的”标签
痛苦只是痛苦，不是“我很痛苦”。
2. 不再把念头视为自己的命令
念头只是念头，不是“我必须照做”。
3. 不再被情绪牵着走
情绪不再是“自我”，只是暂时的现象。
六、观法无我的深层益处：自由、轻安与智慧
1. 内心更自由
不再把万法抓紧的人，心自然轻松。
2. 自我中心缩小
关系更和谐，情绪更平衡。
3. 智慧得以显现
看清因缘法则后，不再做无谓的挣扎。
七、将“法无我”带入生活：在行动中实践智慧
1. 面对压力时不再责怪自己
不是“我不好”，而是因缘暂时不顺。
2. 面对冲突时觉察情绪的生灭
愤怒不是“我”，只是被触发的反应。
3. 做事时减少“以我为中心”
多一点理解，多一点柔软，关系自然改善。
总结
观法无我的目的，是让我们看清万法皆因缘和合、没有主宰，从而松开自我中心与固执认同。
当我们不再把身心现象当成“我”、“我所”，便能以更自在、更智慧、更平和的方式面对现实。
破除自我中心，是心真正获得自由的开始。
Date: 07/12/2025 07/13/2025
Location: Star Lake Meditation Center
Teacher: Shilin Long
Sitting Meditation
Contemplating Non-Self in All Phenomena: Breaking the Center of “Me”
“Contemplating non-self in phenomena” is the fourth foundation of mindfulness. By observing that all phenomena—body, feelings, thoughts, emotions, and external conditions—lack an independent and permanent self, practitioners gradually dissolve the deep-rooted habit of self-centeredness. Understanding “non-self” leads to freedom, peace, and true wisdom.
1. What Non-Self Means: No Phenomenon Is Truly “Me”
1. “Phenomena” include all experiences
Body, emotions, thoughts, habits, and external events.
2. Nothing has an inherent, fixed essence
Everything arises and fades due to causes and conditions.
3. Non-self means not identifying any phenomenon as “me” or “mine”
The body is not me; thoughts are not me; emotions are not me.
2. Why We Cling to “Self”: Habitual Misunderstanding
1. Identifying with the body
Physical changes affect emotions because we attach to the body as “me.”
2. Identifying with thoughts
We believe “I am thinking this,” even though thoughts arise on their own.
3. Identifying with emotions
We feel “I am sad,” “I am angry,” rather than seeing emotion as a momentary event.
3. The Insight of Non-Self: Everything Arises From Conditions
1. Emotions arise from triggers
Not chosen by “me,” but caused by interactions of past and present.
2. Thoughts arise from memories and stimuli
Not deliberately created.
3. Actions arise from environment, conditioning, and mood
There is no single controller.
4. Practicing Non-Self in Meditation
1. Observe arising phenomena
Thoughts, sensations, emotions.
2. Observe their changes
They intensify, fade, or transform.
3. Observe their dissolution
No phenomenon stays.
5. Breaking Self-Centeredness: From Grasping to Letting Go
1. Experience without labeling
Pain is just pain—not “my suffering.”
2. Thoughts lose authority
A thought is not a command.
3. Emotions no longer dominate
They are observed, not obeyed.
6. Benefits of This Insight: Freedom, Ease, Wisdom
1. A liberated mind
Not bound by identity or ego.
2. Reduced self-centeredness
Healthier relationships and emotional balance.
3. Wisdom reveals itself
Understanding conditionality dissolves unnecessary struggle.
7. Bringing Non-Self Into Daily Life
1. Less self-blame under stress
Not “I failed,” but “conditions were difficult.”
2. Insight during conflict
Anger is not “me”; it is a reaction.
3. Acting with less ego
More understanding, less defensiveness.
Conclusion
Contemplating non-self is not about denying existence but about seeing clearly that all phenomena arise from conditions and lack a controlling self.
When we no longer cling to body, thoughts, or emotions as “me,” the mind becomes naturally lighter, wiser, and free.
Breaking self-centeredness opens the door to true inner liberation.
