VIII. 第一組四法 The First Tetrad

VIII. The First Tetrad

VIII. 第一組四法

1. So sato』va assasati sato』va passasati.

2. Dīghaṃ vā assasanto dīghaṃ assasāmīti pajānāti. Dīghaṃ vā passasanto dīghaṃ passasāmīti pajānāti. Rassaṃ vā assasanto rassaṃ assasāmīti pajānāti. Rassaṃ vā passasanto rassaṃ passasāmīti pajānāti.

3. Sabbakāyapaṭisaṃvedī assasissāmīti sikkhati. Sabbakāyapaṭisaṃvedī passasissāmīti sikkhati.

4. Passambhayaṃ kāyasaṅkhāraṃ assasissāmīti sikkhati. Passambhayaṃ kāyasaṅkhāraṃ passasissāmīti sikkhati.

5. The yogī (one devoted to mental training) mindfully exhales an out-breath, and mindfully inhales an in-breath. [4]

6. When a long breath is exhaled, he knows that he exhales a long out-breath. When a long breath is inhaled, he knows that he inhales a long in-breath. When a short breath is exhaled, he knows that he exhales a short out-breath. When a short breath is inhaled, he knows that he inhales a short in-breath.

7. While exhaling, he tries to experience the entire out-breath—its beginning, middle, and end. While inhaling, he tries to experience the entire in-breath—its beginning, middle, and end.

8. As he exhales, he tries to allay and calm down the out-breath. As he inhales, he tries to allay and calm down the in-breath.

9. 彼正念地出息、正念地入息。4

10. 出息長時，知道「我出息長。」入息長時，知道「我入息長。」出息短時，知道「我出息短。」入息短時，知道「我入息短。」 (注，長短息)

11. 「出息時，我學覺知出息的全身。」「入息時，我學覺知入息的全身。」 (注，全息)

12. 「出息時，我學平靜出息的身行。」「入息時，我學平靜入息的身行。」 (注，微息)

(譯注：該組參看《清淨道論》P278。)

In the first stage, the attempt has to be made to keep the attention firmly fixed on the out-breath and the in-breath.

在第一階段，必須努力讓注意力穩固地固定于出息和入息。

In the second stage, the attempt has to be made to perceive the long and short out-breath and in-breath respectively as long and short.

在第二階段，必須努力察覺各個出息和入息的長和短。

In the third stage, the attempt has to be made to experience the entire out-breath and in-breath—the beginning, middle, and end.

在第三階段，必須努力覺知出息和入息的全身—開始、中間、結束。

In the fourth stage, the attempt has to be made to allay and calm down the out-breaths and in-breaths until they become extremely gentle.

在第四階段，必須努力減弱和平靜出息和入息，直到它們變得極其細微。

In the first stage, it is as yet not possible to perceive such details as the length of the out-breaths and in-breaths. In this stage, one has to keep one』s attention on the tip of the nose or the upper lip, as the case may be, wherever the striking of the out-breaths and in-breaths can be clearly grasped, and the attempt must be made to be aware of every out-breath and in-breath that occurs. The attempt must be made for one or two hours, or for whatever length of time one is able to put forth effort, during which the attention must be firmly tied to the tip of the nose or the upper lip. The attempt must be persisted with until every out-breath and in-breath is perceived, without any breath escaping attention.

在第一階段，還不可能覺知到出息和入息的長度等細節。在此階段必須依據具體情況，把注意力放在能清晰把握出息和入息的沖擊的鼻尖或上唇，必須努力覺知出現的每一次出息和入息。必須努力修習一個或兩個小時，或者盡可能長的時間，在此期間注意力必須專注于鼻尖或上唇。堅持努力，直到覺知到每一次的出息和入息，不遺漏任何一次呼吸。

In the second stage, when the keeping of the attention on the out-breaths and in-breaths has been mastered, one has to attempt to perceive the long out-breath and in-breath as long, and the short out-breath and in-breath as short. Even during the space of one sitting, long as well as short breaths occur. Every long breath and every short breath must be perceived as such, and the perception must cover every breath, without missing even one out-breath or one in-breath. When the out-breaths and in-breaths are exhaled and inhaled slowly, they are long; and when they are exhaled and inhaled quickly, they are short. Thus, perceiving the long and short out-breaths and in-breaths consists of perceiving the slow and quick out-breaths and in-breaths.

在每二階段，已經精通專注于出息和入息後，此時必須努力覺知長的出息和入息是長的出息和入息，短的出息和入息是短的出息和入息。即使是坐禪的期間，長短呼吸也會出現。每個長的呼吸和每個短的呼吸都必須如實覺知，這種覺知必須包含每一次呼吸，即使一次出息或入息都不要遺漏。當出息或入息是緩慢地吸入或呼出時，它們是長的；當快速地吸入或呼出時，是短的。因此覺知長和短的出息和入息，包含了覺知慢或快的出息和入息。

In the third stage, when the perception of the long and short out-breaths and in-breaths has been mastered, every breath occurring within the body must be experienced in its entirety, right from its starting point within the body through its middle to the point where it ends within the body, the extremities of the breath (start or end as the case may be) being at the tip of the nose and at the navel.

在第三階段，已經精通覺知長和短的出息和入息後，此時必須覺知身體內出現的每次呼吸的全身，從它在身體內的起始點，經過中間點，到達身體內的結束點，呼吸的兩端(依具體情況是開始或結束)位于鼻尖或肚臍。

In the fourth stage, when the experiencing of every breath in its entirety has been mastered, the coarse or rough breaths must be calmed down and allayed by degrees, making them more and more gentle and delicate, until ultimately the stage is reached when one thinks that one』s out-breaths and in-breaths have entirely disappeared.

在第四階段，已經精通覺知每次呼吸的全身後，必須逐漸地平靜和減弱粗糙或粗大的呼吸，讓它們越來越柔和細微，直到達到出息和入息似乎完全消失的最後階段，