时间：03/29/2025 03/30/2025
地点：星湖禅修中心
主讲：龙示林
打坐参禅
初修散乱心的调伏
初学禅修者最常面对的挑战，就是“散乱心”——念头纷飞、注意力不稳、无法专注。调伏散乱心并非压抑念头，而是引导心逐渐稳定、柔软与清明。
一、认识散乱心：清楚了解问题才能正确调伏
1.散乱心不是错误，而是自然现象
心本来就习惯不停活动，因此散乱并非失败，而是正常的起点。
2.念头多并不代表无法禅修
禅修不是要消灭念头，而是在念头中发现觉察。
3.觉知散乱本身就是进步
当你能觉察散乱，你已经不再完全被念头牵着走。
二、调伏散乱心的核心原则：稳、轻、松
1.稳：建立稳定的身体与呼吸
坐姿稳固、呼吸自然，心才能开始安定。
2.轻：觉察要柔和而不紧绷
用力越多，心越乱；觉察越轻，心越稳定。
3.松：让心从紧张中放松
松开对念头、情绪与呼吸的控制，散乱自然减少。
三、从呼吸入门：最简单的调伏方法
1.觉察吸气与呼气
只需轻轻知道呼吸来、呼吸去，让心停留在呼吸上。
2.呼吸与觉察结合
当心随着呼吸流动，散乱会自然减少。
3.忘记呼吸时温柔回到呼吸
不需责怪自己，只需轻柔地回到当下。
四、观念头的练习：让念头成为你的老师
1.看到念头生起
心想什么，知道它正在想。
2.不跟随、不抗拒念头
念头自然来自然去，不需驱赶。
3.把念头当作云，自己是天空
云可以飘动，但天空始终宽广、清明。
五、数息辅助：帮助初修者快速稳定
1.数一呼一吸
吸气不数、呼气默数“1”，数到十再回到一。
2.数息使心有依靠
数字让心有稳定点，减少散乱。
3.忘数重来，不需紧张
重新从1开始即可，这是练习的一部分。
六、调伏散乱心的生活练习：让禅修进入日常
1.慢慢走路、注意脚步
行禅是让散乱心沉静的好方法。
2.做事时只做一件事
避免多重任务，让心专注。
3.经常回到身体感受
觉察脚底、手部或呼吸，都能让心回到当下。
总结
散乱心不是障碍，而是修行的起点。
透过觉察、呼吸、观念头与温柔的训练，散乱心会逐渐安定。
调伏散乱不是强迫，而是引导，让心回到最自然、最清明的状态。
Date: 03/29/2025 03/30/2025
Location: Star Lake Meditation Center
Teacher: Shilin Long
Sitting Meditation
Taming the Distracted Beginner’s Mind
For meditation beginners, the greatest challenge is the “distracted mind”—constant thinking, unstable attention, and difficulty focusing. Taming distraction does not mean suppressing thoughts but guiding the mind toward steadiness and clarity.
1. Understanding the Distracted Mind: Clarity Before Transformation
1.Distraction is natural, not a mistake
The mind is used to constant activity; distraction is a normal starting point.
2.Many thoughts do not prevent meditation
Meditation is not about eliminating thoughts but gaining awareness within them.
3.Recognizing distraction is already progress
Awareness of distraction means you are no longer fully controlled by thoughts.
2. Core Principles for Taming Distraction: Stable, Light, Relaxed
1.Stable: Establish a steady posture and natural breath
A stable body supports a stable mind.
2.Light: Awareness must be gentle
Effort increases tension; gentleness stabilizes the mind.
3.Relaxed: Release mental tightness
The more relaxed the mind, the less scattered it becomes.
3. Start With the Breath: The Most Accessible Method
1.Observe inhalation and exhalation
Simply know the breath entering and leaving the body.
2.Let breath and awareness move together
As the mind follows the breath, distraction decreases naturally.
3.Return gently when the mind wanders
No blame—just return to the present moment.
4. Observing Thoughts: Let Thoughts Become Teachers
1.Notice thoughts arising
Recognize what the mind is thinking.
2.Neither follow nor resist thoughts
Let thoughts come and go naturally.
3.View thoughts as clouds and yourself as the sky
Thoughts may move, but awareness remains spacious and calm.
5. Using Breath Counting to Stabilize the Mind
1.Count one exhalation at a time
Count to ten, then return to one.
2.Counting gives the mind an anchor
Numbers prevent drifting and reduce distraction.
3.Restart calmly when losing track
Starting over is part of the training.
6. Bringing Stability Into Daily Life
1.Walk slowly and feel each step
Walking meditation is excellent for reducing mental restlessness.
2.Do one task at a time
Single-tasking prevents unnecessary scattering.
3.Return often to body sensations
Awareness of the feet, hands, or breath anchors the mind.
Conclusion
A distracted mind is not a barrier—it is the starting point of practice.
Through gentle awareness, breath practice, observing thoughts, and integrating mindfulness into daily life, distraction gradually transforms into clarity.
Taming the mind is not forcing it but guiding it back to its natural, steady, and luminous state.
