自覺手冊 Manual of Self-Awareness 第一篇 培養自覺 Self-Awareness 規律的動作 Rhythmic Movements
Rhythmic Movements
規律的動作
There are certain techniques to do certain jobs in order to achieve the end. In the same way, the cultivating of self-awareness to achieve Sati-Samādhi-Pańńā (Awareness-Attention-Insight) needs technique too.
做事情都有方法以達成目的。同樣地，訓練自覺以達成「覺-定-慧」也需要技巧。
Do not sit still. Move rhythmically all the time.
不要靜坐不動；要一直規律地動作。
Do not close your eyes.
不要閉上眼睛。
You can sit in any position or on a chair, stand or lie down.
你可以用任何坐姿或坐在椅子上，站立或躺下。
Now I will suggest the method to you. (See illustrations).
現在，我將建議你一個方法：(見圖文解說)
Rest the hands palm down on the thighs.
- 雙手掌心向下，平放大腿上。
Turn the right hand onto its edge, be aware; do it slowly, then stop. Do not say to yourself “turn the right hand”, being aware is enough.
- 翻右掌，停。(掌心朝左，垂直置于大腿上)要覺知，不可自語「翻右掌」，只要覺知就夠了。
Raise the right hand up, be aware, then stop.
- 舉右掌，停。(均需覺知)
Lower the right hand to rest on the abdomen, be aware, then stop.
- 貼右掌于小腹，停。(均需覺知)
Turn the left hand onto its edge, be aware, then stop.
5.翻左掌，停。(掌心朝右，垂直置于大腿上均需覺知)
Raise the left hand up, be aware, then stop.
6.舉左掌，停。(均需覺知)
Lower the left hand to rest on the right hand, be aware, then stop.
7.貼左掌于右掌背上，停。(均需覺知)
Move the right hand up to rest on the chest, be aware, then stop.
8.提右掌貼胸，停。(均需覺知)
Move the right hand out, be aware, then stop.
9.外移右掌，停。(均需覺知)
Lower the right hand onto its edge on the thigh, be aware, then stop.
10.下移右掌垂直置于右大腿上，停。(均需覺知)
Face the right palm down, be aware, then stop.
11.覆右掌，平放右大腿上，覺，停。(均需覺知)
Move the left hand up to rest on the chest, be aware, then stop.
12.提左掌貼胸，停。(均需覺知)
Move the left hand out, be aware, then stop.
13.外移左掌，停。(均需覺知)
Lower the left hand onto its edge on the thigh, be aware, then stop.
14.下移左掌垂直置于左大腿上，停。(均需覺知)
Face the left palm down, be aware, then stop.
15.覆左掌，平放左大腿上，停。(均需覺知)
This is a practical way of cultivating self-awareness. We do not have to study the Scriptures because they are only words. Studying the Scriptures is no the way to Enlightenment. This practice is the way to Enlightenment.
這是訓練自覺的實際方法。我們不一定要熟讀經典，因為那只是語言文字。熟讀經典並不能讓我們開悟。這個練習才是開悟之道。
There are 8 steps of rhythmic movement in standing, 7 steps in sitting down.
We should also be aware in other positions, such as lying on our left-side, right-side or laying flat on our back; getting up form the left-side, from the right-side and from laying flat on our back.
我們也應清楚的覺知其它姿勢，例如左側臥、右側臥、仰臥、從左側臥起身、從右側臥起身以及仰臥起身。
You should cultivate self-awareness frequently.
你應該常常訓練自覺。