时间：08/09/2025 08/10/2025
地点：星湖禅修中心
主讲：龙示林
打坐参禅
修定的五个阶段
“修定”是让心从散乱走向稳定、从动荡进入安住的渐进过程。无论是呼吸禅、止观禅、还是安般念，心的稳定都不是突然出现，而是经过多个阶段的炼成。以下“修定的五个阶段”总结了禅修者普遍经历的过程，理解这些阶段能让修行更加平稳、自然、可持续。
一、第一阶段：调身——让身体成为稳固的基础
1. 放松僵硬，让身体准备好
身体紧绷会导致呼吸不顺，因此需要先松肩、松脸、松腹。
2. 坐姿稳定而不僵硬
脊椎挺直、下巴微收，身体稳固，心更容易安住。
3. 坐稳后不频繁调整
减少干扰，让身体成为禅修的“安住之器”。
二、第二阶段：调息——让呼吸带动心的放松
1. 呼吸自然、不刻意
不控制、不造作，让呼吸恢复本来的节奏。
2. 觉知呼吸的触感
鼻尖、上唇或腹部皆可，为心提供稳定的锚点。
3. 呼吸会逐渐变细
细呼吸不是制造，而是在放松中自然出现。
三、第三阶段：调心——让心从散乱慢慢回归当下
1. 觉知散乱而不责备
分心≠失败，只是心的习惯。
2. 温柔地把心带回呼吸
越温柔越容易成功，越用力越散乱。
3. 觉察念头的来去
分心时“知道”即可，再回到呼吸。
四、第四阶段：安住——心稳、身松、呼吸轻
1. 心不再轻易被念头牵动
念头会出现，但不会把你带走。
2. 呼吸极其轻柔
甚至会细到几乎觉察不到。
3. 身心进入安定与柔软
这是“定”的真正开始，而非僵硬的集中。
五、第五阶段：寂静——身心俱宁、觉知明亮
1. 深沉的宁静感
不是昏沉，而是清晰、明亮的静。
2. 心可长期安住
出现“定中有知、知中有定”的状态。
3. 觉知变得敏锐
能观察念头、感受、现象的微细流动，是智慧的开端。
总结
修定不是一蹴而就，而是从调整身体、放松呼吸、稳定心念，再到安住与寂静的渐进过程。
理解这5个阶段能让禅修者不急不躁、不强迫自己，而是顺应心的自然规律，让定力稳稳增长，最终走向深度的明静与智慧。
Date: 08/09/2025 08/10/2025
Location: Star Lake Meditation Center
Teacher: Shilin Long
Sitting Meditation
The Five Stages of Developing Concentration
The development of concentration (samādhi) follows a gradual process. The mind does not become stable instantly; instead, it moves through stages—from physical preparation to deep mental stillness. Understanding the “five stages of cultivating concentration” helps practitioners progress steadily and confidently.
1. Stage One: Regulating the Body — Establishing a Stable Foundation
1. Relaxing bodily tension
A tense body disrupts breathing and stability.
2. Maintaining an upright yet relaxed posture
Straight spine, soft shoulders—balanced and grounded.
3. Minimizing physical movement
A still body allows the mind to settle naturally.
2. Stage Two: Regulating the Breath — Allowing Breath to Calm the Mind
1. Breathing naturally without control
Breath returns to its inherent rhythm.
2. Becoming aware of the breath’s sensations
At the nostrils, upper lip, or abdomen.
3. Breath gradually becomes subtler
Fine breathing arises from relaxation, not effort.
3. Stage Three: Regulating the Mind — Bringing the Mind Back Home
1. Noticing wandering without judgment
Distraction is normal, not a mistake.
2. Returning gently to the breath
Softness stabilizes attention better than force.
3. Observing thoughts as they arise and fade
Awareness sees them without being trapped.
4. Stage Four: Settling — The Mind Becomes Still and Stable
1. Thoughts no longer pull the mind away
They arise but do not disturb.
2. Breath becomes extremely subtle
Almost imperceptible as calm deepens.
3. Body and mind enter a unified peace
This is true concentration—relaxed yet steady.
5. Stage Five: Stillness — Deep Calm and Bright Awareness
1. A profound sense of tranquility
Clear, bright, and wakeful—not dull or sleepy.
2. Continuous, stable attention
Concentration becomes effortless.
3. Heightened clarity and sensitivity
Insight begins to arise from the stillness.
Conclusion
Cultivating concentration is a progressive journey—from grounding the body to stabilizing the mind, and finally entering deep stillness.
Understanding these five stages helps practitioners avoid force, impatience, and confusion, allowing samādhi to mature naturally.
When concentration stabilizes, it becomes the foundation for profound insight and genuine inner peace.
