时间：10/12/2024 10/13/2024
地点：星湖禅修中心
主讲：Sara
打坐参禅
“止”的实践：心绪的平静之道
“止”并非压制念头，而是让心自然安住。当心不再被牵引，平静便显现。“止”的核心，是停止追逐，而非制造空白。
一、以身安为起点：心随身静
身体安稳，心才可能停歇。
姿势稳定，是“止”的外在条件。
身不安，心难止。
二、以呼吸为所缘：建立依止
呼吸自然、连续、可感。
心有依止，才不四散。
这是最基础的止法。
三、以不干预为原则：任其来去
不压念，不赶念。
念头来时知来，去时知去。
止在不干预中发生。
四、以耐心为力量：不过早求静
躁动是常态，不是失败。
允许不静，反而更易静。
耐心是“止”的隐形力量。
五、以觉知守护：防止昏沉
平静不等于模糊。
觉知保持，止才有力。
昏沉是止的偏差。
六、以持续为重点：不求一次成功
止是累积的结果。
一次坐中不静，并不否定修行。
持续才是关键。
七、以放松深化：静而不紧
越想静，越容易紧。
放松，静自然加深。
这是止的转折点。
八、以自然安住为归处：不造作的静
不再刻意调整。
心自然停歇。
止成为自然状态。
总结
“止”不是制造安静，而是停止追逐。当追逐止息，平静自然显现。
Date:10/12/2024 10/13/2024
Location: Star Lake Meditation Center
Teacher: Sara
Sitting Meditation
The Practice of Samatha: The Path to Mental Calm
Samatha is not suppressing thoughts, but allowing the mind to settle naturally. When chasing stops, calm appears. The essence of samatha is cessation of pursuit, not creation of emptiness.
1. Bodily Stability as the Starting Point
When the body is settled, the mind can rest.
Postural stability supports calm.
Without it, stillness is difficult.
2. Breathing as the Anchor
Breath is natural, continuous, and accessible.
An anchor prevents scattering.
This is the basic method.
3. Non-Interference as Principle
Do not suppress or chase thoughts.
Know their coming and going.
Calm emerges naturally.
4. Patience as Strength
Restlessness is normal.
Allowing it leads to calm.
Patience sustains practice.
5. Awareness as Safeguard
Calm is not dullness.
Awareness keeps stability alive.
Dullness is deviation.
6. Continuity as Emphasis
Calm develops over time.
One session defines nothing.
Consistency matters.
7. Relaxation as Deepening
Seeking calm creates tension.
Relaxation deepens stillness.
This marks transition.
8. Natural Resting as Completion
No further adjustment is needed.
The mind rests on its own.
Calm becomes natural.
Conclusion
Samatha is not fabricated calm, but the result of ceasing pursuit. When grasping stops, tranquility appears.
