致覺知者 Chapter Five 第五章 TO BE EXPERIENCED BY THE KNOWING 通過自知了知體驗
第五章
由于知道而老練
自己照顧自己：
如何練習培養覺性
TO BE EXPERIENCED BY THE KNOWING
EACH ONE FOR ONESELF:
HOW TO PRACTICE DEVELOPING SATI
The Buddha teaches us to know our duty. The duty of humanity is to practice Dhamma. The duty of humans is to teach humans to be human. So we should look to ourself first, we should consider ourself first, we should teach ourself first. If we waste our life we cannot buy it again. If we let our life suffer, we waste it. The Buddha teaches us nothing else than to extinguish dukkha (suffering), but when we don』t know we seek its cessation outside ourself. But dukkha of that kind doesn』t exist.
佛陀教導我們要明了自己的職責。人類的職責是實踐法。人的職責是教育人使之成為人。因此，我們首先要依靠自己，首先要關心自己，首先要教導自己。如果浪費了自己的生命，我們無法再買來它。如果讓自己的生命受到傷害，我們就荒廢它了。佛陀教導我們的除了滅苦(extinguish dukkha)別無他法。我們不明白的話就會向自己以外尋找止苦。可是，那樣的苦是不存在的。
The teachings of the world-teachers are like all the leaves in the forest, but those leaves that can be used as medicine are few. Don』t take them all, together with their roots and trunks. When it comes to the practice of kammatthana (meditation) or vipassana (insight), we should take only that which can prevent dukkha from arising, can extinguish dukkha at its source, can destroy moha (delusion). So we take only the heart. The heart of the teaching I am talking about is to have sati (awareness), to have panna (knowing), to see thought. Whenever thought arises see it, know it, understand it. Know it in whatever manner it comes, and know how to prevent it from deluding us.
世上教師的教導就像森林里的葉子，其中能夠用作藥物的葉子是很少的。不要全部服用它們，包括它們的根、莖。當涉及到禪修(kammatthana，meditation)練習或者毗婆舍那(vipassana，內觀，insight)的時候，我們僅僅應該選擇那些可以避免苦的生起，可以在苦的源頭將其滅除，可以消除愚痴(moha，無明，delusion)的方法。因此，我們應該抓住核心。我教的方法的核心是要有覺性(sati ，awareness)，要有智慧(panna，knowing)，要看念頭(see thought)。無論何時，念頭出現，看見它，知道它，明白它。無論念頭以什麼方式出現，都知道它，並且知道如何避免受它欺騙。
Wherever we are, that is where we must practice. Nobody else can do it for us. Wherever we go, we are the one that goes. Wherever we stay, we are the one that stays. Sit, eat, drink, sleep, we alone do it. If we are a person who keeps precepts or gives charity, we can practice. And if we are somebody who never does these things, we can also practice. To help others is good, but it is good only in a worldly way. To practice developing sati – samadhi – panna (awareness – steadiness of mind – knowing), however, is good in every way. So before you teach others you should train yourself, until you clearly and really see, know and understand. When you really see, really know, and really are, then you can teach others comfortably.
無論在哪里，我們都要堅持練習。沒有別人能夠代替我們練習。無論我們去哪里，我們一個人去那；無論我們呆在哪里，我們一個人呆在那；坐下、吃喝、睡覺，我們都是一個人做那些事。如果我們持戒或者布施，我們可以練習；如果我們從來沒做過這些事，我們也可以練習。幫助人是好事，但它僅僅是世俗意義上的好事。然而，練習培養覺–定–慧(sati–samadhi–panna，awareness–steadiness of mind–knowing)，從各種意義上說都是好事。因此，在你教導別人之前，你應該先訓練自己，直到你清楚地、真正地看見、知道、明白。當你真正地看見，真正地知道，並真正地成為，你就可以輕松地教導他人。
So this practice, we have to learn it ourself, we have to teach ourself, we have to see ourself, we have to know ourself, we have to understand ourself, we have to do ourself.
因此，我們必須為自己學會這個練習，必須教導自己，必須看見自己，必須知道自己，必須明白自己。我們必須自己做這些。
So you needn』t be interested in others; just do this movement-practice a lot, do it as nothing special, do it without hurry, without doubt, without speculation, do it without expectation of result. Be simple, and just move, one movement at a time, and know.
因此，你不必對別的感興趣，只需要多多練習這些動作。以平常心來做，不要著急，不要懷疑，不要猜測，不要期待結果。想得簡單些，只是移動，一次一個動作，同時知道它。
When you don』t know, let it pass; when you know, let it pass. Sometimes you know, sometimes you don』t know: so it goes – but know. When the body moves, know it. When the mind moves, know it. This practice is a twenty-four-hours-a-day practice, so relaxed just be natural, just be normal. Set up the mind to really practice, and practice comfortably.
當你不知道的時候，隨它去吧；當你知道的時候，也隨它去吧。有時候你知道，有時候你不知道，事情就是這樣的，只要知道就行了。身動的時候，知道它；心動的時候，知道它。這個練習是24小時不間斷的練習，因此，要自然，要正常。安下心來去真正地練習，並且舒服地練習。
The method of developing sati in daily life:
日常生活中培養覺性的方法
When we get on a bus or boat, and are seated properly, we turn the palm up, we turn the palm down, we move the hand, or stretch the hand, or run the thumb over the fingertips; and blinking eyes, breathing, swallowing saliva, and so on, be aware of these movements.
乘車或乘船的時候，適宜地坐下，我們可以翻起手掌、放下手掌，可以移動手掌、伸展手掌、在指尖上抹動拇指，以及眨眼、呼吸、吞嚥口水等等，與此同時，覺知動作。
This is the way to have awareness returning to ourself. When thought arises be aware of it, and detach it.
這就是喚醒我們的覺性的方法。當念頭出現時，知道它，並消解它。
The method of developing sati when we are at home:
在家中培養覺性的方法
We can sit with both legs gathered back to one side, or cross-legged, or in a chair, or we can sit with legs outstretched. We can stand or lie down doing the rhythmic practice too.
我們可以雙腿聚攏側彎在一起坐下，或者盤著腿，或者坐在椅子上，也可以兩腿向外伸展坐下。我們也可以站著、躺下練習規律動作。
When we walk cankama (meditating while walking back and forth: a length of eight to twelve paces will do) we must not move the arms; fold the arms across the chest, or clasp the hand behind the back.
我們可以經行(cankama，來回走路(8到12步就夠了)的禪修方法，meditating while walking back and forth: a length of eight to twelve paces will do)。經行時不要晃動手臂：將手臂環抱胸前或將手交叉握于背後。
The method of practice in a sitting position is shown in the stylized illustrations that follow:
坐姿時的練習方法(插圖所示的固定動作)如下：
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Rest the hands palms down on the thighs.
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Turn the right hand onto its edge, be aware.
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Raise the right hand up, be aware, then stop.
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Lower the right hand to rest on the abdomen, be aware, then stop.
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Turn the left hand onto its edge, be aware, then stop.
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Raise the left hand up, be aware, then stop.
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Lower the left hand to rest on the right hand, be aware, then stop.
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Slide the right hand up to rest on the chest, be aware, then stop.
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Move the right hand out, be aware, then stop.
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Lower the right hand onto its edge on the thigh, be aware, then stop.
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Face the right palm down, be aware, then stop.
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Slide the left hand up to rest on the chest, be aware, then stop.
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Move the left hand out, be aware, then stop.
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Lower the left hand onto its edge on the thigh, be aware, then stop.
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Face the left palm down, be aware, then stop.
1.雙手掌心向下，放在大腿上；
2.右手掌外翻成側立掌，覺知；
3.提起右手掌，覺知，然後停；
4.放下右手，置于腹部，覺知，然後停；
5.左手掌外翻成側立掌，覺知，然後停；
6.提起左手掌，覺知，然後停；
7.放下左手，置于右手上，覺知，然後停；
8.右手向上滑動至胸部，覺知，然後停；
9.右手掌外移，覺知，然後停；
10.右手掌放至大腿，覺知，然後停；
11.翻右掌成掌心向下，覺知，然後停；
12.左手向上滑動至胸部，覺知，然後停；
13.左手掌外移，覺知，然後停；
14.左手掌放至大腿，覺知，然後停；
15.翻左掌成掌心向下，覺知，然後停。