{"id":6240,"date":"2023-05-26T23:00:28","date_gmt":"2023-05-26T15:00:28","guid":{"rendered":"https:\/\/whalefallnotes.blog\/?p=6240"},"modified":"2024-10-29T00:34:20","modified_gmt":"2024-10-28T16:34:20","slug":"in-depth-explanation-of-the-primitive-buddhisms-samatha-vipassana-meditation-emotion-and-desire-control","status":"publish","type":"post","link":"https:\/\/whalefallnotes.blog\/zh\/2023\/05\/26\/in-depth-explanation-of-the-primitive-buddhisms-samatha-vipassana-meditation-emotion-and-desire-control\/","title":{"rendered":"\u539f\u59cb\u4f5b\u6559\u300c\u6b62\u89c0\u96d9\u904b\u300d(\u6216\u7a31\u300c\u5b9a\u6167\u96d9\u4fee\u300d\uff09\u51a5\u60f3\u6253\u5750\u548c\u63a7\u5236\u60c5\u7dd2\u617e\u671b\u65b9\u6cd5\u8a73\u89e3 In-depth explanation of the primitive Buddhism’s “Samatha-Vipassana” meditation, emotion and desire control"},"content":{"rendered":"\n

\u6b65\u9a5f\u96f6\uff1a\u8a8d\u77e5\u6b63\u78ba\u7684\u51a5\u60f3\u6253\u5750\u614b\u5ea6\u3001\u6e96\u5099\u3001\u671f\u9593\u53ef\u80fd\u51fa\u73fe\u7684\u7570\u5e38\u73fe\u8c61<\/strong>\u548c\u672c\u8cea
Step zero: Recognize the correct meditation attitude, preparation, potential abnormal situation during, and essence.<\/h2>\n\n\n\n

\u6b63\u78ba\u7684\u79aa\u4fee\u614b\u5ea6 <\/strong>
The Correct Meditation Attitude<\/strong><\/p>\n\n\n\n

\u79aa\u4fee\u51a5\u60f3\u7684\u6b63\u78ba\u52d5\u6a5f\u53ea\u6709\u4e00\u500b\uff0c\u5c31\u662f\u70ba\u4e86\u89e3\u9664\u6211\u5011\u7684\u6f5b\u610f\u8b58\uff08\u60c5\u7dd2\u3001\u617e\u671b\u3001\u672c\u80fd\uff09\u5c0d\u6211\u5011\u986f\u610f\u8b58\u7684\u9650\u5236\uff0c\u8b93\u6211\u5011\u771f\u6b63\u5728\u610f\u8b58\u4e0a\u300c\u81ea\u7531\u300d\uff0c\u4e0d\u518d\u56e0\u6f5b\u610f\u8b58\u5c0d\u986f\u610f\u8b58\u7522\u751f\u7684\u4f9d\u9644\u9020\u6210\u7684\u611f\u89ba\u548c\u5e7b\u89ba\u800c\u75db\u82e6\u3002\u9664\u6b64\u4ee5\u5916\u7684\u52d5\u6a5f\u90fd\u662f\u4e0d\u6b63\u7576\uff0c\u800c\u4e14\u6703\u6709\u6a5f\u6703\u5c0d\u81ea\u5df1\u548c\u5225\u4eba\u7522\u751f\u5371\u96aa\u3002 <\/p>\n\n\n\n

The correct motivation for meditation is only one, which is to remove the limitations of our subconscious mind (emotions, desires, instincts) on our conscious mind, allowing us to truly be “free” in our consciousness, no longer suffering from the feelings and illusions caused by the attachment of the subconscious mind to the conscious mind. Any other motivation is improper and may have a chance to cause danger to oneself and others.<\/p>\n\n\n\n

\u51a5\u60f3\u6253\u5ea7\u662f\u300c\u79aa\u4fee\u300d\u7684\u5176\u4e2d\u4e00\u7a2e\u65b9\u6cd5\uff0c\u300c\u79aa\u4fee\u300d\u7684\u672c\u8cea\u662f\u5e73\u7b49\u5fc3\u8207\u89ba\u77e5\u529b\u7684\u986f\u610f\u8b58\u8a13\u7df4\uff0c\u64fa\u812b\u6f5b\u610f\u8b58\u5c0d\u986f\u610f\u8b58\u7684\u4f9d\u9644\u3002\u79aa\u4fee\u5c31\u50cf\u5728\u5927\u6d77\u884c\u99db\u4e0a\u7684\u8239\u4e00\u6a23\uff0c\u601d\u7dd2\u3001\u60c5\u7dd2\u548c\u617e\u671b\u7b49\u7b49\u5c31\u50cf\u6d77\u4e0a\u7684\u5404\u7a2e\u60c5\u6cc1\uff0c\u6709\u98a8\u5e73\u6d6a\u975c\u7684\u6642\u5019\uff0c\u4e5f\u6709\u72c2\u98a8\u66b4\u96e8\u7684\u6642\u5019\u3002\u8a13\u7df4\u81ea\u5df1\u9762\u5c0d\u72c2\u98a8\u66b4\u96e8\u7684\u5e73\u7b49\u5fc3\u548c\u89ba\u77e5\u5728\u5927\u6d77\u822a\u884c\u6bcf\u4e00\u523b\u7684\u8b8a\u5316\uff0c\u4e0d\u8981\u7ffb\u8239\u6c89\u5165\u5927\u6d77\uff0c\u9019\u5c31\u662f\u79aa\u4fee\u3002<\/p>\n\n\n\n

Meditation is a practice that trains the conscious with equanimity and mindfulness, to get rid of subconscious attachment to conscious. It is like sailing on the ocean, where thoughts, emotions, and desires are like various conditions on the sea. Sometimes there are calm winds and smooth sailing, while other times there are storms and rough waters. Through this practice, we train ourselves to face the changing conditions of the sea with equanimity and mindfulness, so that we do not capsize and sink into the ocean. This is meditation.<\/p>\n\n\n\n

\u958b\u59cb\u79aa\u4fee\u4e4b\u524d\u4e0d\u8981\u5c0d\u79aa\u4fee\u6709\u592a\u5927\u671f\u671b\uff0c\u60f3\u5f9e\u79aa\u4fee\u5f97\u5230\u67d0\u7a2e\u795e\u901a\u548c\u667a\u6167\uff0c\u6216\u8005\u671f\u671b\u79aa\u4fee\u4e00\u5b9a\u80fd\u5e36\u7d66\u4f60\u5e73\u975c\u559c\u6085\uff0c\u9019\u6703\u5c0d\u79aa\u4fee\u7522\u751f\u57f7\u8457\u3002\u79aa\u4fee\u662f\u6709\u7121\u5e38\u8d77\u4f0f\uff0c\u53ef\u80fd\u9032\u884c\u79aa\u4fee\u5e7e\u500b\u6708\u4e5f\u9ad4\u6703\u4e0d\u5230\u660e\u986f\u500b\u4eba\u8b8a\u5316\uff0c\u4f46\u4e0d\u8981\u592a\u57f7\u8457\u968e\u6bb5\u6027\u7684\u7d50\u679c\u53ca\u904e\u53bb\u79aa\u4fee\u7d93\u9a57\uff0c\u6bcf\u65e5\u5805\u6301\u4e00\u6b65\u6b65\u4f86\uff0c\u975c\u770b\u82b1\u958b\uff0c\u5728\u79aa\u4fee\u7576\u4e2d\u9ad4\u9a57\u7576\u4e0b\u6bcf\u4e00\u523b\u3002<\/p>\n\n\n\n

Before starting meditation, do not have high expectations for it, such as wanting to gain supernatural powers and wisdom, or expecting meditation to bring you peace and joy. This will lead to attachment in your practice. Meditation has ups and downs; you may not notice significant personal changes even after months of practice. Don’t be too attached to the results or past meditation experiences. Persist in taking it one step at a time, quietly observing the blossoming of flowers and experiencing every moment in your practice.<\/p>\n\n\n\n

\u525b\u958b\u59cb\u6bcf\u65e5\u4ee5\u5341\u81f3\u4e8c\u5341\u5206\u9418\u70ba\u76ee\u6a19\uff0c\u4e0d\u8981\u4e00\u958b\u59cb\u5c31\u8a2d\u4e0b\u5e7e\u5c0f\u6642\u4ee5\u4e0a\u7684\u79aa\u4fee\u6642\u9593\uff0c\u9019\u6703\u5f88\u96e3\u8b93\u4f60\u6301\u7e8c\u6bcf\u65e5\u90fd\u9032\u884c\u79aa\u4fee\u8a13\u7df4\u3002\u6709\u5fc3\u7406\u6e96\u5099\u79aa\u4fee\u548c\u904b\u52d5\u4e00\u6a23\uff0c\u5728\u72c2\u98a8\u66b4\u96e8\u4e0b\u4fdd\u6301\u5e73\u7b49\u5fc3\u548c\u89ba\u77e5\u529b\u662f\u4e00\u7a2e\u5fc3\u7406\u8a13\u7df4\uff0c\u8981\u76e1\u529b\u53bb\u505a\u3002\u601d\u7dd2\u548c\u60c5\u7dd2\u4e5f\u50cf\u6cb3\u6d41\u4e00\u6a23\uff0c\u6211\u5011\u8981\u7ad9\u5728\u6cb3\u6d41\u908a\u89c0\u5bdf\u6cb3\u6d41\u5404\u7a2e\u8b8a\u5316\u5c31\u597d\uff0c\u4e0d\u8981\u6253\u7b97\u622a\u505c\u6cb3\u6d41\uff0c\u4e0d\u8981\u8dcc\u5165\u6cb3\u6d41\uff0c\u4e0d\u8981\u5bb3\u6015\u6cb3\u6d41\uff0c\u8981\u8a8d\u77e5\u7ad9\u5728\u5cb8\u908a\u6cb3\u6d41\u4e26\u4e0d\u6703\u5f71\u97ff\u5230\u4f60\u3002<\/p>\n\n\n\n

In the beginning, aim for ten to twenty minutes of daily meditation, rather than setting\u00a0meditation sessions\u00a0of several hours from the beginning. This will make it difficult for you to maintain a daily meditation practice. Be mentally prepared that meditation, like exercise, requires maintaining equanimity and mindfulness during storms as part of your mental training. Do your best. Thoughts and emotions are like a river; we should stand on the bank and observe the various changes of the river without trying to stop it, falling into it, or fearing it. Recognize that standing on the shore, the river will not affect you.<\/p>\n\n\n\n

\u4e0d\u8ad6\u539f\u59cb\u4f5b\u6559\u8207\u9053\u6559\u7684\u4fee\u884c\u90fd\u662f\u70ba\u4e86\u300c\u96e2\u82e6\u300d\u3002\u300c\u82e6\u300d\u7684\u5b9a\u7fa9\u70ba\u300c\u6211\u5011\u56e0\u5916\u5728\u74b0\u5883\u7684\u523a\u6fc0\u6240\u7522\u751f\u7684\u60c5\u7dd2\u3001\u617e\u671b\u548c\u57f7\u8457\u300d\u3002<\/strong>\u6240\u8b02\u7684\u300c\u79aa\u4fee\u300d\uff0c\u4e0d\u662f\u70ba\u4e86\u8b93\u4f60\u6210\u4ed9\u6216\u8005\u6210\u4f5b\uff0c\u6216\u662f\u8b93\u4f60\u5f97\u5230\u8207\u773e\u4e0d\u540c\u7684\u8d85\u80fd\u529b\u3002\u300c\u79aa\u4fee\u300d\u7684\u76ee\u7684\u662f\u70ba\u4e86\u8b93\u4eba\u653e\u4e0b\u5fc3\u4e2d\u7684\u60c5\u7dd2\u3001\u57f7\u8457\u3001\u617e\u671b\u7b49\u7b49\u5b58\u5728\u5728\u6211\u5011\u4eba\u5fc3\u7576\u4e2d\u5c0d\u5916\u5728\u4e00\u5207\u4e8b\u7269\u611f\u5230\u300c\u6c42\u4e0d\u5f97\u300d\u7684\u75db\u82e6\uff0c\u89e3\u812b\u65bc\u56fa\u5b9a\u7684\u601d\u60f3\u6846\u67b6\u548c\u4fe1\u4ef0\uff0c\u6700\u5f8c\u8b93\u81ea\u5df1\u300c\u771f\u6b63\u81ea\u7531\u300d\u3002\u6574\u500b\u904e\u7a0b\u662f\u4e00\u7a2e\u300c\u6e1b\u6cd5\u300d\uff0c\u4e26\u4e0d\u6703\u8b93\u4eba\u300c\u589e\u52a0\u300d\u4ec0\u9ebc\u597d\u8655\uff0c\u53ea\u662f\u8b93\u4eba\u56de\u5230\u4e0d\u88ab\u6240\u6709\u7169\u60f1\u6240\u963b\u7919\u7684\u6700\u4e7e\u6de8\u7d14\u7cb9\u7684\u81ea\u5df1\u3002\u5728\u79aa\u4fee\u524d\u8981\u77e5\u9053\u6240\u6709\u7684\u60c5\u7dd2\u3001\u617e\u671b\u548c\u57f7\u8457\u5176\u5be6\u90fd\u4e0d\u662f\u5c6c\u65bc\u6211\u5011\u5167\u5fc3\u771f\u5be6\u7684\u4e00\u90e8\u4efd\uff0c\u800c\u662f\u6211\u5011\u7684\u8eab\u9ad4\u7684\u300c\u52d5\u7269\u6027\u300d\u5e36\u7d66\u6211\u5011\uff0c\u5168\u90fd\u662f\u865b\u5047\u4e0d\u5be6\u7684\uff1b\u751a\u81f3\u8981\u8a8d\u77e5\u6211\u5011\u8166\u4e2d\u7684\u300c\u53e6\u4e00\u628a\u8072\u97f3\uff08\u611f\u53d7\uff09\u300d\u90fd\u4e0d\u662f\u5c6c\u65bc\u6211\u5011\uff0c\u800c\u6211\u5011\u662f\u807d\u5230\u8072\u97f3\uff08\u611f\u53d7\uff09\u7684\u4eba\uff0c\u8a8d\u77e5\u4e00\u5207\u7684\u60c5\u7dd2\u548c\u611f\u89ba\u90fd\u662f\u8eab\u9ad4\u5167\u7684\u96dc\u8a0a\uff0c\u6211\u5011\u53ef\u4ee5\u900f\u904e\u4ee5\u7b2c\u4e09\u8eab\u7684\u89d2\u5ea6\u62bd\u96e2\u5730\u89c0\u5bdf\u9019\u4e9b\u96dc\u8a0a\uff0c\u4e0d\u52a0\u8a55\u6279\u548c\u7406\u6703\u4e26\u8b93\u5b83\u5011\u81ea\u7136\u6d41\u8d70<\/span>\u3002<\/p>\n\n\n\n

Regardless of the practices of original\u00a0Buddhism\u00a0and\u00a0Taoism, the purpose of cultivation is to “liberate oneself from suffering”. The definition of “suffering” is “the emotions, desires, and attachments we feel due to external stimuli”. The purpose of “Zen meditation” is not to make you a deity or a Buddha, or to give you extraordinary abilities. The purpose of “Zen meditation” is to help people let go of the pain of feeling “unattainable” about everything in the external world caused by the emotions, attachments, desires, and so on that exist in our hearts, to free themselves from fixed thought frameworks and beliefs, and ultimately to become “truly free”. The whole process is a kind of “subtraction”, which does not “add” anything to people, but rather allows people to return to their purest and cleanest selves, free from all afflictions. Before starting Zen meditation, one needs to recognize that all emotions, desires, and attachments are not actually a true part of our inner selves, but rather are brought to us by the “animalistic” nature of our bodies, and are all false and unreal. One even needs to recognize that the “other voice (sensation)” in our brains is not a part of us, but rather we are the ones who hear the voice (sensation), and to recognize that all emotions and sensations are just noise within our body, which we can observe from a third-person perspective, without criticism or attention and let them naturally dissipate.<\/p>\n\n\n\n

\u6700\u91cd\u8981\u662f\u6709\u4fe1\u5fc3\u53bb\u76f8\u4fe1\u4f60\u73fe\u5728\u6240\u505a\u7684\u4e8b\uff0c\u55ac\u5e03\u65af\u6709\u53e5\u540d\u8a00\uff1a\u300cYou can\u2019t connect the dots looking forward; you can only connect them looking backwards. So you have to TRUST that dots will somehow connect in your future\u300d\uff08\u4f60\u7121\u6cd5\u9810\u77e5\u7576\u4e0b\u81ea\u5df1\u8d70\u7684\u6bcf\u4e00\u6b65\u8def\u662f\u5982\u4f55\u4e32\u9023\u5230\u67d0\u500b\u76ee\u7684\u5730\uff0c\u76f4\u5230\u4f60\u5728\u76ee\u7684\u5730\u8f49\u500b\u982d\u770b\u8457\u8d70\u904e\u6bcf\u4e00\u500b\u8173\u5370\u3002\u4f60\u5fc5\u9808\u5728\u8d70\u6bcf\u4e00\u6b65\u8def\u6642\u90fd\u76f8\u4fe1\u6bcf\u4e00\u6b65\u90fd\u5728\u5f15\u9818\u4f60\u5230\u672a\u4f86\u3002\uff09<\/p>\n\n\n\n

The most important thing is to have confidence in what you are doing now. Steve Jobs once said, “You can’t connect the dots looking forward; you can only connect them looking backwards. So you have to TRUST that the dots will somehow connect in your future.”<\/p>\n\n\n\n

\u51a5\u60f3\u6253\u5750\u524d\u7684\u6e96\u5099<\/strong>
Preparation before meditation<\/strong><\/p>\n\n\n\n

    \n
  1. \u907f\u514d\u9032\u98df\u8f9b\u8fa3\u6216\u5176\u4ed6\u523a\u6fc0\u6027\u98df\u7269\uff0c\u4f8b\u5982\u5496\u5561\uff0c\u849c\uff0c\u8fa3\u6912\uff0c\u9152\u7b49\u7b49\u3002\u4e0d\u8981\u5403\u592a\u98fd\u3002
    Avoid eating spicy or other stimulating foods, such as coffee, garlic, chilli, wine, etc. Don\u2019t overeat.
    <\/li>\n\n\n\n
  2. \u4e0d\u8981\u8ffd\u6c42\u4efb\u4f55\u95dc\u65bc\u5883\u754c\u3001\u8eab\u9ad4\u7570\u5e38\u7b49\u7b49\u53ef\u80fd\u5728\u79aa\u4fee\u51fa\u73fe\u7684\u7570\u8c61\u3002
    Do not pursue any visions or abnormal bodily sensations that may arise during meditation.
    <\/li>\n\n\n\n
  3. \u96a8\u6642\u5728\u751f\u6d3b\u4e2d\u300c\u89ba\u77e5\u300d\u548c\u300c\u653e\u9b06\u300d\u81ea\u5df1\u7684\u8eab\u9ad4\u7684\u808c\u8089\u548c\u4f7f\u7528\u300c\u8179\u5f0f\u547c\u5438\u6cd5\u300d\u3002\u5728\u7cbe\u795e\u4e0a\u8981\u964d\u4f4e\u601d\u60f3\u4e0a\u7684\u523a\u6fc0\uff0c\u653e\u6162\u7bc0\u594f\uff0c\u4e0d\u57f7\u8457\u4efb\u4f55\u4e8b\u7269\uff0c\u63a5\u53d7\u7576\u4e0b\u6240\u6709\u4e8b\u60c5\u7684\u767c\u751f\uff0c\u8b93\u653e\u9b06\u6210\u70ba\u751f\u6d3b\u7fd2\u6163\u3002\u751a\u81f3\u96a8\u6642\u63d0\u9192\u81ea\u5df1\u6b7b\u4ea1\u662f\u8b93\u6211\u5011\u66f4\u73cd\u60dc\u751f\u547d\u7684\u7406\u7531\u548c\u63a5\u53d7\u81ea\u5df1\u96a8\u6642\u90fd\u6703\u6b7b\u4ea1\u7684\u4e8b\u5be6\u3002
    Always be mindful and relax your body\u2019s muscles and use \u201cabdominal breathing\u201d. Mentally reduce stimulation, slow down your pace, do not cling to anything, accept everything that happens at the moment, and make \u201crelaxation\u201d a habit. Even remind yourself that death is the reason for cherishing life and accepting the fact that you can die at any time.
    <\/li>\n\n\n\n
  4. \u51a5\u60f3\u524d\u4e00\u5c0f\u6642\u53ef\u4ee5\u9069\u7576\u670d\u98df\u7dad\u751f\u7d20B6 (< 50mg)\u3001\u8272\u80fa\u9178(100-200 mg)\u3001\u8336\u80fa\u9178(100-200 mg)\u3001\u725b\u78fa\u9178\uff08100mg-300mg) \u8b93\u8eab\u9ad4\u6709\u6548\u5927\u91cf\u5206\u6ccc\u8840\u6e05\u7d20\u9054\u5230\u66f4\u653e\u9b06\u7684\u6548\u679c\u3002
    One hour before meditation, you can take vitamin B6 (<50mg), tryptophan (100-200mg), theanine (100-200mg), and taurine (100-300mg) to help your body effectively secrete a large amount of serotonin for a more relaxing effect.<\/li>\n<\/ol>\n\n\n\n

    \u51a5\u60f3\u6253\u5750\u671f\u9593\u53ef\u80fd\u51fa\u73fe\u7684\u7570\u5e38\u73fe\u8c61 <\/strong>
    Abnormal phenomena that may occur during meditation<\/strong><\/p>\n\n\n\n

    \u64da\u7b46\u8005\u672c\u4eba\u6240\u7d93\u9a57\uff0c\u4e26\u6b78\u7d0d\u5176\u4ed6\u79aa\u4fee\u51a5\u60f3\u8005\u7684\u7d93\u9a57\uff0c\u4ee5\u4e0b\u7a2e\u7a2e\u610f\u8b58\u8a0a\u865f\uff08\u526f\u4f5c\u7528\uff09\u6709\u53ef\u80fd\u6703\u5728\u79aa\u4fee\u51a5\u60f3\u7576\u4e2d\u51fa\u73fe\uff1a<\/p>\n\n\n\n

    Based on the author\u2019s personal experience and the experiences of other meditation practitioners, the following consciousness signals (side effects) may occur during meditation practice:<\/p>\n\n\n\n

      \n
    1. \u773c\u524d\u51fa\u73fe\u4e00\u5718\u767d\u5149\uff0c\u6216\u8005\u767c\u5149\u842c\u82b1\u7b52\u3002
      A white light or a kaleidoscope of light appears in front of the eyes.
      <\/li>\n\n\n\n
    2. \u8eab\u9ad4\u7a81\u7136\u8b8a\u5f97\u71e5\u71b1\u3001\u51fa\u6c57\u4ee5\u53ca\u6bdb\u5b54\u64f4\u5927\u3002
      The body suddenly becomes hot, and sweating, and pores expand.
      <\/li>\n\n\n\n
    3. \u8eab\u9ad4\u7a81\u7136\u51fa\u73fe\u6574\u9ad4\u6216\u5c40\u90e8\u632f\u52d5\u3002
      The body suddenly experiences whole-body or local vibrations.
      <\/li>\n\n\n\n
    4. \u7709\u5fc3\u6216\u982d\u9802\u7b49\u5730\u65b9\u51fa\u73fe\u91dd\u523a\u611f\u3001\u96fb\u64ca\u611f\u6216\u6f32\u75db\u611f\u7b49\u7b49\u7570\u5e38\u611f\u89ba\u3002
      Abnormal sensations such as tingling, electric shock, or swelling pain appear in the forehead or top of the head.
      <\/li>\n\n\n\n
    5. \u900f\u904e\u773c\u76ae\u900f\u8996\u4e26\u300c\u770b\u898b\u300d\u773c\u524d\u7684\u74b0\u5883\u3002
      Seeing the environment in front of the eyes through closed eyelids.
      <\/li>\n\n\n\n
    6. \u5fc3\u7aa9\u6216\u8179\u90e8\u611f\u89ba\u6eab\u71b1\uff0c\u4e26\u611f\u89ba\u5230\u6709\u300c\u6c23\u300d\u5728\u6d41\u52d5\u3002
      Feeling warmth in the chest or abdomen and feeling \u201cqi\u201d flowing.
      <\/li>\n\n\n\n
    7. \u8173\u5e95\u51fa\u73fe\u6eab\u71b1\u611f\u7b49\u7b49\u7570\u5e38\u611f\u89ba\u3002
      Abnormal sensations such as feeling warmth in the soles of the feet.
      <\/li>\n\n\n\n
    8. \u300c\u807d\u300d\u5230\u67d0\u8655\u6709\u4eba\u5728\u8aaa\u8a71\u3002
      \u201cHearing\u201d someone speaking from somewhere.
      <\/li>\n\n\n\n
    9. \u7a81\u7136\u5c0d\u8eab\u9ad4\u5931\u53bb\u63a7\u5236\uff0c\u5c31\u50cf\u8eab\u9ad4\u5df2\u7d93\u88ab\u6d88\u5931\u4e86\u4e00\u6a23\u3002
      Suddenly losing control of the body, as if the body has disappeared.
      <\/li>\n\n\n\n
    10. \u7576\u51a5\u60f3\u6253\u5750\u6bd4\u8f03\u6df1\u5165\u7684\u6642\u5019\uff0c\u6703\u51fa\u73fe\u559c\u6085\u5feb\u6a02\u7684\u611f\u89ba\uff0c\u9019\u4e9b\u6b63\u9762\u611f\u89ba\u88ab\u7a31\u70ba\u300c\u79aa\u6085\u300d\u3002\u9019\u4e9b\u6085\u6a02\u4e5f\u662f\u6211\u5011\u9700\u8981\u53bb\u63a5\u53d7\u3001\u89c0\u5bdf\u4e26\u6d88\u9664\u3002\u4e0d\u8981\u4eab\u53d7\u9019\u4e9b\u6085\u6a02\uff0c\u4ee5\u514d\u5f71\u97ff\u5f8c\u7e8c\u4fee\u884c\u3002
      When meditation goes deeper, joyful and happy feelings may arise, and these positive feelings are called “Zen Joy” in Chinese. These pleasures need to be accepted, observed, and eliminated during meditation practice. We should not indulge in these pleasures, as they may affect our subsequent practice
      <\/li>\n\n\n\n
    11. \u9762\u90e8\u6216\u5c40\u90e8\u76ae\u819a\u6709\u8f15\u64ab\u611f\uff0c\u6216\u8005\u6709\u5fae\u98a8\u5439\u5f7f\u5728\u81c9\u4e0a\u548c\u8eab\u9ad4\u3002
      There is a gentle touch on the face or local skin, or a slight breeze blowing on the face and body
      <\/li>\n\n\n\n
    12. \u770b\u898b\u4efb\u4f55\u756b\u9762\uff0c\u751a\u81f3\u8207\u67d0\u7a2e\u300c\u865b\u7121\u300d\u7684\u5b58\u5728\u5c0d\u8a71\u3002
      Seeing any picture, even engaging in a conversation with some kind of “void” existence.<\/li>\n<\/ol>\n\n\n\n

      \u6709\u4e9b\u300c\u526f\u4f5c\u7528\u300d\u6703\u56e0\u70ba\u51a5\u60f3\u65b9\u6cd5\u7684\u4e0d\u540c\u5c31\u6703\u6709\u4e0d\u540c\u7684\u7570\u8c61\uff0c\u4f8b\u5982\u7528\u8996\u89ba\u578b\u51a5\u60f3\uff08\u5982\u592a\u4e59\u91d1\u83ef\u5b97\u65e8\u6216\u85cf\u5bc6\u5510\u5361\u8996\u89ba\u89c0\u4fee\u6cd5\uff09\u5c31\u6703\u770b\u898b\u773c\u524d\u51fa\u73fe\u4e00\u5718\u767d\u5149\uff0c\u6216\u8005\u767c\u5149\u842c\u82b1\u7b52\uff1b\u540c\u807d\u89ba\u578b\u51a5\u60f3\uff08\u85a9\u6eff\u9f13\u3001\u51a5\u60f3\u97f3\u6a02\u7b49\u7b49\uff09\u5c31\u6703\u51fa\u73fe\u300c\u807d\u300d\u5230\u67d0\u8655\u6709\u4eba\u5728\u8aaa\u8a71\uff1b\u7528\u8eab\u9ad4\u5167\u8996\u578b\u51a5\u60f3\uff08\u6c23\u529f\u3001\u8eab\u9ad4\u90e8\u4f4d\u5167\u89c0\u51a5\u60f3\u6cd5\uff09\u5c31\u6703\u51fa\u73fe\u8eab\u9ad4\u6703\u6703\u611f\u53d7\u5230\u300c\u6c23\u300d\u5728\u6d41\u52d5\u3002<\/p>\n\n\n\n

      Some “side effects” can vary depending on the meditation technique used. For example, during visualization meditation such as (The Secret of Golden Flower) Taiyi Jinhua Zongzhi or Tibetan Thangka visualization meditation, one may see a white light or a kaleidoscope of colours in front of their eyes. During auditory meditation such as shamanic drumming or meditation music, one may “hear” someone speaking in the distance. During internal body meditation such as Qigong or body part internal meditation, one may feel the flow of “qi(warmth)” within their body.<\/p>\n\n\n\n

      \u4f46\u6709\u4e9b\u300c\u526f\u4f5c\u7528\u300d\u6703\u4ee4\u4eba\u89ba\u5f97\u7591\u60d1\u4e26\u57f7\u8457\uff0c\u66f4\u751a\u6703\u300c\u770b\u898b\u300d\u7522\u751f\u4ee4\u4eba\u6050\u61fc\u548c\u7126\u616e\u7684\u756b\u9762\u548c\u611f\u89ba\u5f9e\u800c\u653e\u68c4\u7e7c\u7e8c\u51a5\u60f3\uff1b\u6709\u4e9b\u4eba\u537b\u8a8d\u70ba\u81ea\u5df1\u5df2\u7d93\u5f97\u5230\u4e00\u4e9b\u300c\u795e\u901a\u300d\u3001\u300c\u667a\u6167\u300d\u7b49\u7b49\uff0c\u6216\u8005\u89ba\u5f97\u81ea\u5df1\u56e0\u51a5\u60f3\u79aa\u4fee\u5df2\u7d93\u8207\u773e\u4e0d\u540c\u3002<\/p>\n\n\n\n

      However, some “side effects” can cause confusion and obsession, and even worse, one may “see” frightening and anxiety-inducing images and feelings, leading to the abandonment of continued meditation. Some people may think that they have gained some “supernatural powers,” “wisdom,” etc., or feel that they have become different from others due to meditation.<\/p>\n\n\n\n

      \u5728\u51a5\u60f3\u904e\u7a0b\u4e2d\u5982\u679c\u56e0\u70ba\u4e00\u4e9b\u4e16\u4fd7\u7684\u617e\u671b\u548c\u9054\u5230\u4e00\u4e9b\u529f\u5229\u7684\u76ee\u7684\u4f5c\u70ba\u51a5\u60f3\u52d5\u6a5f\uff0c\u90a3\u9ebc\u5728\u51a5\u60f3\u904e\u7a0b\u4e2d\u6709\u5f88\u5927\u53ef\u80fd\u6703\u7a81\u7136\u51fa\u73fe\u4e86\u4e00\u4e9b\u4f60\u4e00\u76f4\u5e0c\u671b\u300c\u5f97\u5230\u300d\u7684\u4e8b\u7269\u3002\u4f8b\u5982\u6709\u4e9b\u4eba\u51a5\u60f3\u6253\u5ea7\u7684\u76ee\u7684\u5982\u679c\u662f\u662f\u70ba\u4e86\u300c\u8207\u4f60\u6b7b\u53bb\u7684\u89aa\u4eba\u5c0d\u8a71\u300d\u5c31\u6703\u300c\u770b\u898b\u300d\uff08\u6216\u300c\u807d\u898b\u300d\uff09\u6b7b\u53bb\u7684\u89aa\u4eba\u7684\u5f62\u50cf\u548c\u8072\u97f3\uff1b\u4f8b\u5982\u51a5\u60f3\u662f\u70ba\u4e86\u300c\u6210\u4ed9\u6210\u795e\u300d\u7b49\u7b49\u539f\u56e0\u5c31\u6703\u53ef\u80fd\u6709\u4e00\u4e9b\u5b97\u6559\u5e7b\u8c61\uff08\u5305\u62ec\u6c23\u5473\u548c\u8072\u97f3\uff09\uff0c\u751a\u81f3\u6703\u6709\u300c\u8072\u97f3\u300d\u51fa\u73fe\u5c0d\u4f60\u8aaa\u8a71\u8b93\u4f60\u4ee5\u70ba\u81ea\u5df1\u5728\u8207\u795e\u5c0d\u8a71\uff1b\u4f8b\u5982\u4f60\u6b63\u5728\u8655\u7406\u8207\u300c\u67d0\u4eba\u767c\u751f\u6027\u95dc\u4fc2\u7684\u60f3\u6cd5\u548c\u617e\u5ff5\u300d\u7b49\u7b49\uff0c\u5c31\u6703\u4e0d\u65b7\u6709\u300c\u8072\u97f3\u300d\u5c0d\u4f60\u8aaa\u5e0c\u671b\u4f60\u4fb5\u72af\u5225\u4eba \u3002\u4ee5\u4e0a\u7b49\u7b49\u60c5\u6cc1\u90fd\u6709\u53ef\u80fd\u5728\u56e0\u932f\u8aa4\u7684\u51a5\u60f3\u52d5\u6a5f\u7684\u51a5\u60f3\u904e\u7a0b\u4e2d\u51fa\u73fe\u3002\u5343\u842c\u4e0d\u8981\u8207\u9019\u4e9b\u8a0a\u606f\u5c0d\u8a71\uff0c\u8a8d\u70ba\u9019\u4e9b\u8a0a\u606f\u662f\u300c\u771f\u5be6\u300d\u548c\u63a5\u7d0d\u9019\u4e9b\u4fe1\u606f\u6240\u63d0\u51fa\u7684\u8981\u6c42\u3002 <\/p>\n\n\n\n

      If one’s motivation for meditation is driven by worldly desires and the pursuit of utilitarian goals, it is very likely that some things you have always wanted to “get” will suddenly appear during meditation. For example, if the purpose of meditation is to “communicate with your deceased loved ones,” you will “see” (or “hear”) the images and voices of the deceased; if the meditation is for reasons such as “becoming immortal or divine,” religious illusions (including smells and sounds) may arise, and even “voices” may appear, making you think you are conversing with gods. If you are dealing with thoughts and desires related to “having a sexual relationship with someone,” persistent “voices” urging you to violate others may emerge. All of the above situations may occur during meditation due to incorrect motivations. Do not engage in conversations with these messages or believe these messages to be “real” and accept their demands.<\/p>\n\n\n\n

      \u6709\u4e0d\u5c11\u6240\u8b02\u4fee\u884c\u4eba\u5e36\u8457\u5c0d\u79aa\u4fee\u7576\u4e2d\u51fa\u73fe\u7684\u300c\u526f\u4f5c\u7528\u300d\u904e\u5ea6\u7684\u57f7\u8457\u53bb\u4fee\u884c\u800c\u6700\u5f8c\u53cd\u88ab\u81ea\u5df1\u6240\u541e\u566c\uff0c\u7d42\u8eab\u7cbe\u795e\u5931\u5e38\u4e0d\u5f97\u8d85\u751f\uff0c \u751a\u81f3\u56e0\u70ba\u5e7b\u89ba\u800c\u81ea\u6bba\u548c\u50b7\u5bb3\u4ed6\u4eba\u3002\u4fd7\u8a9e\u6709\u6240\u8b02\u300c\u5730\u7344\u9580\u524d\u50e7\u9053\u591a\u300d\u7684\u610f\u601d\u4ea6\u662f\u5982\u6b64\u3002\u5728\u4fee\u884c\u7684\u904e\u7a0b\u4e2d\u4f60\u9700\u8981\u8a8d\u77e5\u5230\u9019\u4e9b\u7570\u50cf\u5176\u5be6\u662f\u975e\u5e38\u6b63\u5e38\u3002\u5728\u51a5\u60f3\u7576\u4e2d\u6703\u9047\u5230\u5f88\u591a\u7570\u8c61\u3001\u8eab\u9ad4\u7684\u7570\u5e38\u751a\u81f3\u7015\u6b7b\u9ad4\u9a57\uff0c\u4fee\u884c\u4eba\u5982\u540c\u5728\u9ed1\u591c\u95d6\u5165\u91ce\u7378\u5de2\u7a74\u7576\u4e2d\u3002\u6240\u4ee5\u4fee\u884c\u8005\u5fc5\u9808\u667a\u52c7\u96d9\u5168\uff0c\u300c\u667a\u300d\u80fd\u770b\u900f\u4e8b\u7269\u8207\u5e7b\u89ba\u7684\u672c\u8cea\uff0c\u300c\u52c7\u300d\u80fd\u5b64\u8eab\u7368\u884c\u65bc\u9ed1\u6697\uff0c\u8b93\u81ea\u5df1\u7acb\u65bc\u7576\u4e0b\uff0c\u907f\u514d\u88ab\u6211\u5011\u5927\u8166\u7684\u865b\u5047\u8a0a\u606f\u8ff7\u60d1\u3002<\/p>\n\n\n\n

      Many so-called practitioners become overly attached to the “side effects” that occur during meditation and are ultimately consumed by their own obsessions, resulting in lifelong mental disorders, failure to transcend, or even self-harm or harm to others due to illusions. The saying “Many monks and Taoists are at the gate of hell” also conveys this meaning. During practice, you need to recognize that these phenomena are actually quite normal. In meditation, you will encounter many illusions, physical abnormalities, and even near-death experiences, as if you are venturing into a beast’s lair in the dark of night. Therefore, practitioners must be both wise and brave, where “wisdom” allows them to see through the essence of things and illusions, and “courage” enables them to walk alone in the dark, grounding themselves in the present moment and avoiding being deceived by the false messages from our brains.<\/p>\n\n\n\n

      \u56e0\u70ba\u73fe\u4ee3\u91ab\u5b78\u5c0d\u8166\u90e8\u904b\u4f5c\u548c\u5728\u51a5\u60f3\u671f\u9593\u7684\u610f\u8b58\u3001\u5167\u5206\u6ccc\u7b49\u7b49\u7684\u7814\u7a76\u548c\u8a8d\u77e5\u4e0d\u8db3\uff0c\u6709\u5f88\u591a\u95dc\u65bc\u9019\u65b9\u9762\u7684\u7814\u7a76\u8cc7\u6599\u4ecd\u7136\u975e\u5e38\u7f3a\u4e4f\u3002\u4f46\u9019\u4e9b\u300c\u526f\u4f5c\u7528\u300d\u537b\u662f\u6bcf\u500b\u79aa\u4fee\u51a5\u60f3\u8005\u90fd\u6703\u7d93\u6b77\u7684\u73fe\u8c61\uff0c\u6211\u5011\u5fc5\u9700\u53ca\u6642\u5730\u6514\u622a\u9019\u4e9b\u5e72\u64fe\u8a0a\u865f\uff0c\u53ea\u9700\u7c21\u55ae\u5730\u89c0\u5bdf\u3001\u63a5\u53d7\u548c\u8b93\u9019\u4e9b\u5927\u8166\u591a\u9918\u8a0a\u606f\u81ea\u7136\u96e2\u53bb\uff0c\u4e26\u56de\u5230\u81ea\u5df1\u79aa\u4fee\u51a5\u60f3\u7684\u300c\u6240\u7de3\u300d\u7576\u4e2d\u5373\u53ef\uff08\u5982\u679c\u4ee5\u547c\u5438\u6cd5\u5165\u5b9a\u51a5\u60f3\uff0c\u53ea\u9700\u7de9\u7de9\u5730\u56de\u5230\u81ea\u5df1\u7684\u547c\u5438\uff0c\u4e0d\u9700\u7406\u6703\u4efb\u4f55\u5728\u79aa\u4fee\u51a5\u60f3\u671f\u9593\u51fa\u73fe\u7684\u4efb\u4f55\u8072\u97f3\u3001\u756b\u9762\u3001\u5473\u9053\u7b49\u7b49\uff09\uff0c \u4e0d\u8981\u8b93\u5b83\u5011\u4f9d\u9644\u5728\u6211\u5011\u7684\u73fe\u5be6\u3002<\/p>\n\n\n\n

      Due to the insufficient understanding of brain function and consciousness, endocrine systems, etc., during meditation in modern medical research, a lot of information on this subject is still lacking. However, these “side effects” are phenomena that every meditator will experience. We must intercept these distracting signals in a timely manner, simply observe, accept, and let these excessive brain messages naturally dissipate, and return to the focus of our meditation (if you are meditating using the breath, gently return to your breath without paying attention to any sounds, images, or tastes that appear during meditation). Do not let them attach to our reality.<\/p>\n\n\n\n

      \u51a5\u60f3\u6253\u5750\u79aa\u4fee\u662f\u539f\u59cb\u4f5b\u6559\u7684\u672c\u8cea <\/strong>
      Meditation is the essence of primitive Buddhism<\/strong><\/p>\n\n\n\n

      \u300c\u7de3\u89ba\u4e58\u300d\u4ea6\u5373\u662f\u51a5\u60f3\u6253\u5750\u79aa\u4fee\uff0c\u662f\u539f\u59cb\u4f5b\u6cd5\u7684\u672c\u8cea\u3002\u51a5\u60f3\u6253\u5750\u79aa\u4fee\u4e0d\u96e2\u300c\u6b62\u89c0\uff08\u5b9a\u6167\uff09\u300d\uff0c\u4ee5\u300c\u6212\u300d\u4f5c\u70ba\u5e6b\u52a9\u300c\u6b62\u89c0\uff08\u5b9a\u6167\uff09\u300d\u4fee\u884c\u7684\u884c\u70ba\u5b88\u5247\uff0c\u300c\u6b62\uff08\u5b9a\uff09\u300d\u662f\u6307\u4fee\u884c\u8005\u628a\u610f\u8b58\u5b9a\u65bc\u4e00\u5883\uff0c\u4e0d\u8ad6\u4efb\u4f55\u60c5\u7dd2\u5f71\u97ff\uff0c\u5c31\u50cf\u881f\u71ed\u7684\u5149\u4e00\u6a23\uff0c\u53ef\u4ee5\u4ee4\u71ed\u5149\u4e0d\u7184\u6ec5\uff08\u5c08\u6ce8\u5728\u547c\u5438\u3001\u6216\u67d0\u7a2e\u4e8b\u60c5\u4e0a\u4e0d\u88ab\u6f5b\u610f\u8b58\u541e\u566c\uff09\uff0c\u4f46\u5c31\u5149\u4eae\u5ea6\u4e26\u4e0d\u6703\u589e\u52a0\u3002\u800c\u63d0\u5347\u881f\u71ed\u7684\u5149\u4eae\u5ea6\uff0c\u9664\u4e86\u4e0d\u88ab\u6f5b\u610f\u8b58\u541e\u566c\uff0c\u4e5f\u8981\u5f9e\u6211\u5011\u7684\u6f5b\u610f\u8b58\u596a\u56de\u63a7\u5236\u6b0a\uff0c\u5982\u540c\u5149\u9a45\u6563\u9ed1\u6697\u4e00\u6a23\u3002\u628a\u610f\u8b58\u5b9a\u65bc\u4e00\u5883\u5f8c\u6703\u4f7f\u5fc3\u300c\u7a7a\u300d\uff0c\u4f46\u4ecd\u7136\u6703\u6709\u5f88\u591a\u5ff5\u982d\u3001\u60c5\u7dd2\u7b49\u5728\u300c\u6b62\uff08\u5b9a\uff09\u300d\u7684\u671f\u9593\u51fa\u73fe\uff0c\u9019\u6642\u5019\u6211\u5011\u9996\u5148\u63d0\u8d77\u8b66\u89ba\u6027\uff0c\u9047\u5230\u9019\u4e9b\u60c5\u6cc1\u9700\u8981\u89c0\u5bdf\u5b83\u5011\uff0c\u4ee5\u7b2c\u4e09\u8eab\u89d2\u5ea6\u6700\u5927\u7a0b\u5ea6\u89ba\u77e5\u4e26\u611f\u53d7\u9019\u4e9b\u60c5\u6cc1\uff0c\u540c\u6642\u8981\u5fc3\u88e1\u660e\u767d\u9019\u4e9b\u5fc3\u5ff5\u60c5\u7dd2\u90fd\u662f\u5047\u7684\uff0c\u53ea\u662f\u4e00\u7a2e\u611f\u89ba\uff08\u795e\u7d93\u8a0a\u865f\uff09\uff0c\u4e0d\u88ab\u5b83\u5011\u5f71\u97ff\u3002\u662f\u70ba\u300c\u6167\u300d\u7684\u4fee\u884c\u3002<\/p>\n\n\n\n

      The “Pratyekabuddhay\u0101na” is also known as meditation, which is the essence of primitive Buddhism. Meditation is “samatha-vipassana”, and ‘sila’ (morality) is used as a help for the practice of “Samatha-vipassana”. “Samatha” refers to the practice of focusing one’s consciousness on a single object, without being affected by any emotions, similar to the light of a candle that can prevent its flame from being extinguished by external influences (focusing on breathing or a specific object without being consumed by the subconscious). However, the brightness of the candle’s flame does not increase. To increase the brightness of the flame, we must regain control of our subconscious, like light dispelling darkness. When we focus our consciousness on a single object, it leads to an empty mind, but there are still many thoughts and emotions that arise during the practice of Samatha. At this point, we need to first raise our awareness and observe these situations from a third-person perspective, to be fully aware and feel these situations, while understanding that these thoughts and emotions are all false and only a sensation (neural signal) that should not affect us. This is the practice of “vipassana”.<\/p>\n\n\n\n

      \u51a5\u60f3\u5230\u6975\u81f4\u6df1\u5c64\u7684\u6642\u5019\u672c\u8cea\u4e5f\u6703\u767c\u751f\u6539\u8b8a\uff0c\u8b8a\u6210\u5c0d\u300c\u6b7b\u4ea1\u7684\u6a21\u64ec\u300d\u3002\u7576\u9054\u5230\u4e00\u7a2e\u8eab\u9ad4\u6975\u5ea6\u653e\u9b06\u548c\u610f\u8b58\u6975\u5ea6\u6e05\u975c\uff0c\u5728\u986f\u610f\u8b58\u5f97\u5230\u6240\u6709\u63a7\u5236\u6b0a\u5f8c\uff0c\u4e26\u6e05\u9664\u6240\u6709\u6f5b\u610f\u8b58\u4e2d\u7684\u300c\u5783\u573e\uff08\u696d\uff09\u300d\u5f8c\uff0c\u9019\u6642\u5019\u4f60\u7684\u6f5b\u610f\u8b58\u6703\u611f\u53d7\u5230\u81ea\u5df1\u6b63\u5728\u300c\u6b7b\u4ea1\u300d\u4e26\u5728\u8166\u4e2d\u5206\u6ccc\u5927\u91cfDMT\u3002\u9019\u6642\u5019\u6f5b\u610f\u8b58\u6703\u7522\u751f\u5c0d\u81ea\u5df1\u300c\u5b58\u5728\u300d\u7684\u4e0d\u5b89\u5168\u611f\u53ca\u4f5c\u51fa\u53cd\u6297\uff0c\u52aa\u529b\u7834\u58de\u9019\u7a2e\u6975\u81f4\u7684\u6e05\u975c\uff0c\u90e8\u4efd\u4eba\u53ef\u80fd\u6703\u6709\u6fc0\u70c8\u60c5\u7dd2\u6e67\u73fe\uff0c\u88ab\u81ea\u5df1\u7684\u60c5\u7dd2\u52d2\u7d22\u3002\u9019\u6642\u5019\u9700\u8981\u76e1\u529b\u4ee4\u81ea\u5df1\u4e0d\u88ab\u9019\u4e9b\u6050\u61fc\u548c\u5b64\u7368\u7b49\u7b49\u60c5\u7dd2\u5f71\u97ff\uff0c\u548c\u63a5\u53d7\u6240\u6709\u751f\u7269\u90fd\u6703\u6b7b\u4ea1\u800c\u81ea\u5df1\u5c07\u6703\u5728\u7576\u4e0b\u300c\u6b7b\u4ea1\u300d\u9019\u500b\u4e8b\u5be6\u3002\u9019\u7a2e\u72c0\u614b\u540d\u70ba\u300c\u6d85\u69c3\u300d\u3002<\/p>\n\n\n\n

      When meditation reaches the deepest levels, its essence also changes and becomes a simulation of “death”. When the body is extremely relaxed and the mind is extremely clear, and the conscious mind gains complete control and clears all the “junk (Karma)” from the subconscious, at this point, the subconscious will sense that it is “dying” and secrete large amounts of DMT in the brain. At this point, the subconscious will generate a sense of insecurity about its own existence and resist, trying to destroy this extreme clarity. Some people may experience intense emotions and be held hostage by their own emotions. At this point, we need to do our best to not be affected by these fears and loneliness and accept the fact that all living beings will die and that we will “die” in the present moment. This state is called “Nirvana”.<\/p>\n\n\n\n

      \u6b65\u9a5f\u4e00\uff1a\u627e\u5230\u9069\u5408\u7684\u74b0\u5883<\/strong>
      Step 1: Find a suitable environment<\/h2>\n\n\n\n

      \u9078\u64c7\u4e00\u500b\u5b89\u975c\u3001\u8212\u9069\u7684\u74b0\u5883\uff0c\u9060\u96e2\u566a\u97f3\u548c\u5e72\u64fe\uff0c\u4e0d\u6703\u88ab\u98a8\u5439\u5230\u81ea\u5df1\u7684\u5730\u65b9\u3002\u4f60\u53ef\u4ee5\u5728\u5ba4\u5167\u6216\u5ba4\u5916\u9032\u884c\u51a5\u60f3\uff0c\u53ea\u8981\u78ba\u4fdd\u7a7a\u9593\u9069\u5408\u51a5\u60f3\u5373\u53ef\u3002\u5982\u679c\u6c92\u6709\u4e00\u500b\u5b89\u975c\u8212\u9069\u7684\u7a7a\u9593\u8207\u74b0\u5883\u4e5f\u662f\u53ef\u4ee5\u9032\u884c\u51a5\u60f3\u6253\u5750\u6d3b\u52d5\uff0c\u4e0d\u904e\u9700\u8981\u5c08\u5fc3\u4e00\u8655\uff0c\u800c\u4e14\u5fc3\u4e0d\u53ef\u88ab\u8eab\u908a\u74b0\u5883\u6240\u5f71\u97ff\u3002\u9762\u5c0d\u55a7\u9b27\u8072\u97f3\u6642\u5207\u52ff\u751f\u8d77\u53ad\u60e1\u7169\u8e81\u4e4b\u5fc3\u3002<\/p>\n\n\n\n

      Choose a quiet, no wind and comfortable environment, away from noise and distractions. You can meditate indoors or outdoors, as long as the space is suitable for meditation. If you do not have a quiet and comfortable space or environment, you can still meditate, but you need to focus your mind and not let your surroundings affect you. When facing noisy sounds, do not let feelings of dislike or irritability arise.<\/p>\n\n\n\n

      \u6b65\u9a5f\u4e8c\uff1a\u9078\u64c7\u5408\u9069\u7684\u59ff\u52e2<\/strong>\u4e26\u5c07\u5168\u8eab\u6bcf\u90e8\u4efd\u808c\u8089\u653e\u9b06\u3002
      Step 2: Choose a comfortable posture and relax every muscle in your body<\/h2>\n\n\n\n

      \u5982\u679c\u89ba\u5f97\u5bb9\u6613\u660f\u6c89\uff0c\u5c31\u8b93\u773c\u81ea\u7136\u6253\u958b\u4e00\u9ede\u76f4\u5230\u525b\u597d\u770b\u5230\u9f3b\u5c16\u3002\u5982\u679c\u89ba\u5f97\u5bb9\u6613\u6563\u4e82\uff0c\u5c31\u5c07\u773c\u5408\u4e0a\u3002<\/p>\n\n\n\n

      If you feel prone to lethargy, let your eyes naturally open a little until you can just see the tip of your nose. If you feel prone to distraction, close your eyes<\/p>\n\n\n\n

      \u4f60\u53ef\u4ee5\u9078\u64c7\u76e4\u817f\u5750\u59ff\u3001\u8dea\u5750\u59ff\u3001\u6905\u5b50\u4e0a\u7684\u5750\u59ff\uff0c\u751a\u81f3\u662f\u8eba\u59ff\u3002\u9078\u64c7\u4e00\u500b\u8b93\u4f60\u4fdd\u6301\u8212\u9069\u4f46\u53c8\u4e0d\u6703\u843d\u5165\u660f\u6c89\u6216\u6563\u4e82\uff0c\u4e26\u80fd\u4fdd\u6301\u4e0d\u52d5\u7684\u59ff\u52e2\u3002\u4fdd\u6301\u810a\u690e\u653e\u9b06\u633a\u76f4\u7684\u65b9\u6cd5\u662f\u5fae\u5fae\u6253\u958b\u80a9\u8180\uff0c\u4e0b\u5df4\u5fae\u5fae\u56de\u6536\uff0c\u4e0d\u5408\u9069\u7684\u59ff\u52e2\u6703\u8b93\u4eba\u5f88\u96e3\u9032\u5165\u72c0\u614b\u3002\u4f7f\u7528\u6f38\u9032\u5f0f\u653e\u9b06\u6574\u500b\u8eab\u9ad4\uff1b\u7531\u982d\u9802\u3001\u773c\u6674\u3001\u7709\u6bdb\u3001\u9f3b\u3001\u8033\u6735\u3001\u5634\u5df4\u7b49\u7b49\u90e8\u4f4d\u958b\u59cb\u5230\u5168\u8eab\uff0c\u6ce8\u610f\u5230\u4efb\u4f55\u90e8\u4f4d\u6709\u7dca\u5f35\u72c0\u614b\u5c31\u89c0\u5bdf\u8a72\u90e8\u4f4d\u3001\u8a8d\u77e5\u4e26\u9806\u5f9e\u5b83\uff0c\u9019\u90e8\u4efd\u7684\u808c\u8089\u5c31\u6703\u50cf\u51b0\u584a\u822c\u6162\u6162\u878d\u5316\uff0c\u4e0d\u9700\u523b\u610f\u7528\u529b\u653e\u9b06\u3002\u6216\u8005\u4e4b\u5f8c\u7a81\u7136\u67d0\u500b\u90e8\u4f4d\u7684\u808c\u8089\u53c8\u8b8a\u5f97\u7dca\u5f35\uff0c\u9019\u6642\u5019\u53ea\u9700\u91cd\u8986\u4ee5\u4e0a\u6b65\u9a5f\u56de\u53bb\u5c07\u808c\u8089\u6162\u6162\u653e\u9b06\u5373\u53ef\u3002\u5982\u679c\u4f60\u611f\u5230\u4e0d\u8212\u670d\u6216\u7dca\u5f35\uff0c\u8f15\u8f15\u5730\u8abf\u6574\u4f60\u7684\u59ff\u52e2\u6216\u547c\u5438\uff0c\u76f4\u5230\u4f60\u611f\u5230\u653e\u9b06\u548c\u8212\u9069\u3002<\/p>\n\n\n\n

      You can choose to sit cross-legged, kneel, sit on a chair, or even lie down. Choose a posture that allows you to stay comfortable but not fall into drowsiness or distraction, and can be maintained without movement. To keep the spine relaxed and straight, slightly open your shoulders, tuck in your chin, and avoid unsuitable postures that make it difficult to enter a meditative state. Use a progressive relaxation technique to relax your entire body, starting from the top of your head, eyes, eyebrows, nose, ears, mouth, and so on, down to your entire body. When you notice any tense areas, observe and acknowledge them, and let them relax naturally like melting ice, without exerting any effort. If a muscle suddenly becomes tense again later, simply repeat the previous steps to relax it slowly. If you feel uncomfortable or tense, gently adjust your posture or breathing until you feel relaxed and comfortable.<\/p>\n\n\n\n

      \u6b65\u9a5f\u4e09\uff1a\u300c\u6b62\u300d\uff08\u6216\u7a31\u300c\u5b9a\u300d\uff09\uff0d\u5f15\u5c0e\u6ce8\u610f\u529b<\/strong>\u5230\u610f\u8b58\u9328\u9ede\uff08\u6240\u7de3<\/strong>\uff09\uff0c\u7576\u601d\u7dd2\u958b\u59cb\u98c4\u79fb\u6642\u56de\u5230\u610f\u8b58\u9328\u9ede\uff08\u6240\u7de3\uff09<\/strong>\u3002
      Step 3: “Samatha” – Focus on the anchor point (\u0101lambana)<\/strong>, When your thoughts begin to drift, redirect your attention back to your anchor point (\u0101lambana<\/strong>)<\/h2>\n\n\n\n

      \u610f\u8b58\u9328\u9ede\uff08\u6240\u7de3\uff09\u662f\u4e00\u7a2e\u8b93\u610f\u8b58\u9328\u5b9a\u5728\u4e00\u9ede\u7684\u62bd\u8c61\u6982\u5ff5\uff0c\u4ee4\u5fc3\u4e0d\u6703\u5bb9\u6613\u6563\u4e82\u548c\u660f\u6c89\u7684\u65b9\u6cd5\uff0d \u540d\u70ba\u300c\u6b62\u300d\u3002\u9019\u500b\u610f\u8b58\u9328\u9ede\u53ef\u4ee5\u9328\u5b9a\u5728\u8eab\u9ad4\u7684\u67d0\u500b\u90e8\u4f4d\u7684\u611f\u89ba\uff0c\u4f8b\u5982\u9053\u5bb6\u6703\u5c07\u610f\u8b58\u9328\u9ede\u8a2d\u5b9a\u70ba\u982d\u9802\u3001\u7709\u5fc3\u3001\u5fc3\u53e3\u4ee5\u53ca\u4e0b\u8179\u90e8\uff08\u4e39\u7530\uff09\uff0c\u85a9\u6eff\u4fee\u884c\u8005\u6703\u5c07\u610f\u8b58\u9328\u9ede\u5b9a\u70ba\u9f13\u3001\u9234\u548c\u7b1b\u7b49\u6a02\u5668\u6240\u767c\u51fa\u7684\u97f3\u983b\u3002\u5728\u9019\u88e1\u4ee5\u547c\u5438\u4f5c\u70ba\u610f\u8b58\u9328\u5b9a\u7684\u4f8b\u5b50\u3002<\/p>\n\n\n\n

      The consciousness anchor point (\u0101lambana) is an abstract concept that allows consciousness to be anchored in one point, preventing the mind from easily becoming scattered and lethargic – known as “Samatha”. This consciousness anchor point can be set to a sensation in a certain part of the body, such as Taoists who set the consciousness anchor point at the top of the head, the centre of the eyebrows, the heart, and the lower abdomen (Dan tian). Shamanic practitioners set the consciousness anchor point to the sound frequencies produced by instruments such as drums, bells, and flutes. An example of using the breath as a consciousness anchor point is provided here.<\/p>\n\n\n\n

      \u4f7f\u7528\u8179\u5f0f\u547c\u5438\uff08\u5438\u6c23\u7684\u6642\u5019\u5e7b\u60f3\u8b93\u7a7a\u6c23\u5411\u4e0b\u6c89\u5230\u4e0b\u8179\u90e8\uff0c\u4e0b\u8179\u90e8\u6703\u9686\u8d77\uff0c\u80a9\u818a\u4e0d\u6703\u79fb\u52d5\uff1b\u547c\u6c23\u6642\u809a\u5b50\u5982\u540c\u6d29\u6c23\u7684\u6c23\u7403\u3002\u6574\u500b\u904e\u7a0b\u4e0d\u9700\u8981\u523b\u610f\u7528\u529b\u547c\u5438\uff09\uff0c\u9589\u4e0a\u773c\u775b\uff0c\u5c07\u6ce8\u610f\u529b\u5f15\u5411\u547c\u5438\uff0c\u4f46\u7121\u9700\u57f7\u8457\u548c\u7528\u529b\u5730\u5c08\u6ce8\u547c\u5438\u3002\u4f7f\u7528\u8179\u5f0f\u547c\u5438\u6cd5\u4e26\u89c0\u5bdf\u5438\u6c23\u548c\u547c\u6c23\u7684\u904e\u7a0b\uff0c\u7121\u9700\u6539\u8b8a\u547c\u5438\u7bc0\u594f\uff0c\u53ea\u9700\u4fdd\u6301\u81ea\u7136\u7684\u547c\u5438\u3002\u53ea\u662f\u89c0\u5bdf\u5b83\u9032\u5165\u548c\u96e2\u958b\u8eab\u9ad4\u7684\u611f\u89ba\u3002\u7136\u5f8c\u5c07\u547c\u5438\u8d8a\u653e\u8d8a\u8f15\uff0c\u8d8a\u653e\u8d8a\u7d30\u3002\u5fc3\u5ff5\u6613\u8b8a\u5316\u904a\u8d70\u5916\u5883\u662f\u70ba\u300c\u6563\u4e82\u300d\uff0c\u5c08\u5fc3\u7528\u8abf\u606f\u65b9\u6cd5\u4f7f\u5176\u5e73\u975c\u3002\u5982\u82e5\u611f\u5230\u547c\u5438\u7c97\u77ed\uff0c\u5373\u7528\u5fc3\u4f7f\u547c\u5438\u5e73\u7de9\u800c\u7d30\u9577\u3002\u4e5f\u53ef\u4ee5\u5e7b\u60f3\u7a7a\u6c23\u6162\u6162\u5f9e\u809a\u81cd\u5438\u5165\u4e26\u5145\u6eff\u5168\u8eab\u7684\u611f\u89ba\uff0c\u6703\u66f4\u6709\u6548\u5e6b\u52a9\u653e\u9b06\u6574\u500b\u8eab\u9ad4\u3002<\/p>\n\n\n\n

      Use \u201c<\/strong>abdominal breathing\u201d (When inhaling, imagine the air sinking down to the lower abdomen, where the lower abdomen will expand and the shoulders will not move. When exhaling, let the belly deflate like a deflating balloon. Throughout the process, there is no need to use deliberate effort to breathe), close your eyes, and focus your attention on your breath but there is no need to cling and forcefully focus on the breath. Observe the process of inhaling and exhaling, without trying to change the rhythm of your breathing. Just observe the sensation of your breath entering and leaving your body. Then, breathe out more and more lightly and finely. Your mind is prone to wander and be distracted by external stimuli, so focus on using breathing techniques to calm it down. If you feel your breathing becomes short and rough, use your mind to make it smooth and long. You can also imagine slowly inhaling air from your navel and feeling it fill your entire body, it will effectively relax your whole body.<\/p>\n\n\n\n

      \u975c\u5750\u6642\u660f\u7136\u6b32\u7761\u7cbe\u795e\u4e0d\u632f\u5c31\u662f\u300c\u660f\u6c89\u300d\u3002\u53bb\u9664\u660f\u6c89\u4e4b\u6cd5\u53ea\u6709\u7528\u5fc3\u8abf\u606f\uff0c\u9019\u500b\u300c\u606f\u300d\u662f\u6307\u53e3\u9f3b\u9593\u51fa\u5165\u7684\u547c\u5438\u3002\u7528\u5fc3\u5728\u8abf\u606f\u4e0a\uff0c\u4f7f\u51fa\u5165\u547c\u5438\u4e4b\u6c23\u606f\u8072\u97f3\u53ea\u6709\u5fc3\u77e5\u800c\u8033\u4e2d\u537b\u807d\u4e0d\u5230\u3002\u8033\u6735\u807d\u4e0d\u898b\u5247\u606f\u662f\u7d30\u9577\u3002\u606f\u7d30\u9577\u4f7f\u5fc3\u4ea6\u6e05\u975c\u3002\u5982\u80fd\u807d\u898b\u547c\u5438\u8072\u5247\u6c23\u662f\u7c97\u77ed\uff0c\u7c97\u77ed\u5247\u5fc3\u4ea6\u6e3e\u6fc1\uff0c\u5167\u5fc3\u6e3e\u6fc1\u5247\u9677\u65bc\u660f\u6c89\u800c\u6b32\u7761\u3002<\/p>\n\n\n\n

      If you feel drowsy or lack mental energy while meditating, it is called lethargy. There is only one way to combat lethargy, which is to focus on breathing techniques. By \u201cBreathing,\u201d refers to the air that passes in and out between your mouth and nose. Focus on breathing techniques that make the sound of your in and out breaths, which only your mind knows but your ears cannot hear. If your ears cannot hear the sound, then the breath is smooth and long. A smooth and long breath makes the mind calm and clear. If you can hear the sound of your breath, then the breath is rough and short, and the mind is also muddy. A muddy mind leads to lethargy and drowsiness.<\/p>\n\n\n\n

      \u7576\u4f60\u7684\u601d\u7dd2\u958b\u59cb\u98c4\u79fb\u6642\uff0c\u5c07\u6ce8\u610f\u529b\u91cd\u65b0\u5f15\u56de\u547c\u5438\u3002\u4fdd\u6301\u5c0d\u547c\u5438\u7684\u89c0\u5bdf\u3002<\/p>\n\n\n\n

      When your thoughts begin to drift, redirect your attention back to your breath. Maintain your observation of the breath, and continue to observe the phenomena of body and mind.<\/p>\n\n\n\n

      \u6b65\u9a5f\u56db\uff1a\u300c\u89c0<\/strong><\/strong>\u300d\uff08\u6216\u7a31\u300c\u6167\u300d<\/strong>\uff09\uff0d\u89c0\u5bdf<\/strong>\u8eab\u5fc3\u548c\u610f\u8b58\u8a0a\u865f
      Step 4: “Vipassana” – Observe body, mind and the consciousness signals <\/strong><\/h2>\n\n\n\n

      \u5728\u4fdd\u6301\u5c0d\u547c\u5438\u7684\u89c0\u5bdf\u7684\u540c\u6642\uff0c\u958b\u59cb\u5411\u5167\u89c0\u5bdf\u4f60\u7684\u8eab\u9ad4\u548c\u5fc3\u9748\u3002\u6ce8\u610f\u8eab\u9ad4\u7684\u611f\u89ba\uff0c\u5982\u6eab\u5ea6\u3001\u89f8\u611f\u3001\u75bc\u75db\u7b49\u3002\u540c\u6642\uff0c\u7559\u610f\u904e\u5f80\u7684\u601d\u7dd2\u548c\u60c5\u611f\u3002\u7576\u4f60\u6ce8\u610f\u5230\u4e00\u500b\u601d\u60f3\u6216\u60c5\u611f\u51fa\u73fe\u6642\uff0c\u89c0\u5bdf\u5b83\uff0c\u7136\u5f8c\u8b93\u5b83\u904e\u53bb\uff0c\u4e0d\u8981\u8b93\u5b83\u5011\u5360\u64da\u4f60\u7684\u5fc3\u9748\u3002<\/p>\n\n\n\n

      While maintaining your focus on the breath, start internally observing your body and mind. Pay attention to the sensations in your body, such as temperature, touch, pain, etc. At the same time, notice the past thoughts and emotions. When you notice a thought or emotion arising, observe it and then let it pass, without letting it occupy your mind.<\/p>\n\n\n\n

      \u300c\u89c0\u300d\u7684\u6838\u5fc3\u610f\u8b58\u884c\u70ba\u662f
      The core conscious behaviour of the “Vipassana” is:<\/p>\n\n\n\n

        \n
      1. \u611f\u77e5\u81ea\u5df1\u7684\u60c5\u7dd2\u617e\u671b\u548c\u610f\u8b58\u8a0a\u865f\uff0c\u4e26\u7acb\u5373\u8f49\u63db\u7b2c\u4e09\u8eab\u8996\u89d2\u89c0\u5bdf\u81ea\u5df1\u3002
        Perceive one\u2019s own emotions, desires, and consciousness signals and immediately switch to a third-person perspective to observe oneself.
        <\/li>\n\n\n\n
      2. \u653e\u9b06\u81ea\u5df1\u7684\u8eab\u9ad4
        Relax the body.
        <\/li>\n\n\n\n
      3. \u62bd\u96e2\u5730\u89c0\u5bdf\u5728\u5927\u8166\u7684\u610f\u8b58\u8a0a\u865f \uff08\u5305\u62ec\u5ff5\u982d\u3001\u60c5\u7dd2\u548c\u617e\u671b\u7b49\u7b49\uff09\u3002
        Observe the consciousness signals in the brain from a detached perspective. (Detaching and observing the conscious signals in the brain, including thoughts, emotions, desires, and so on)
        <\/li>\n\n\n\n
      4. \u8a8d\u77e5\u5230\u9019\u4e9b\u8a0a\u865f\u662f\u8eab\u9ad4\u7684\u96dc\u8a0a\u5e72\u64fe\uff0c\u4e26\u4e0d\u662f\u8eab\u9ad4\u904b\u4f5c\u7684\u4e00\u90e8\u4efd\u3002
        Recognize that these signals are just noise interference from the body and not a part of how the body operates.
        <\/li>\n\n\n\n
      5. \u6700\u5f8c\u4e26\u4e0d\u662f\u628a\u9019\u4e9b\u60c5\u7dd2\u617e\u671b\u548c\u610f\u8b58\u8a0a\u865f\u300c\u5fcd\u4e0b\u4f86\u300d\uff0c\u800c\u662f\u5b83\u6703\u6f38\u6f38\u6d88\u5931\u8207\u6d41\u901d\u3002
        Finally, instead of \u201cholding in\u201d these emotions, desires, and consciousness signals, they will gradually dissipate and pass away.<\/li>\n<\/ol>\n\n\n\n

        \u610f\u5ff5\u50cf\u5b88\u8457\u8001\u9f20\u6d1e\u7684\u4eba\u4e00\u6a23\uff0c\u7576\u751f\u8d77\u96dc\u5ff5\u6642\u5c31\u50cf\u8001\u9f20\u5f9e\u6d1e\u8d70\u51fa\uff0c\u4f46\u4e0d\u8981\u4efb\u5176\u64f4\u6563\uff0c\u8981\u4ee5\u300c\u89c0\u300d\u53bb\u4f7f\u5176\u81ea\u7136\u6d41\u901d\u3002\u7d93\u5e38\u5728\u65e5\u5e38\u751f\u6d3b\u4e2d\u653e\u9b06\u5730\u4fdd\u6301\u5c0d\u81ea\u5df1\u610f\u8b58\u7684\u89ba\u77e5\u8207\u89c0\u5bdf\uff0c\u5c0d\u610f\u8b58\u5efa\u7acb\u6b63\u78ba\u7684\u8a8d\u77e5\uff08\u8a8d\u77e5\u5230\u9019\u4e9b\u8a0a\u865f\u662f\u8eab\u9ad4\u7684\u96dc\u8a0a\u5e72\u64fe\uff09\uff0c\u5f88\u591a\u6642\u5019\u5c31\u5df2\u7d93\u8f15\u6613\u5730\u505a\u5230\u60c5\u7dd2\u617e\u671b\u63a7\u5236\u548c\u53ef\u4ee5\u6975\u5927\u5730\u63d0\u5347\u79aa\u4fee\u51a5\u60f3\u6548\u7387\u3002<\/p>\n\n\n\n

        The mind is like a person guarding a mouse hole. When distracting thoughts arise, they are like mice coming out of the hole. However, one should not allow them to spread and should instead use ‘observation’ to let them naturally dissipate. By regularly and relaxedly maintaining awareness and observation of one’s own consciousness in daily life, and establishing correct understanding (understanding that these signals are just interference from the body’s noise), it is often easy to achieve control over emotions and desires and greatly enhance the efficiency of meditation practice.<\/p>\n\n\n\n

        \u5982\u8aa4\u4ee5\u8ffd\u6c42\u300c\u76ee\u4e0d\u5916\u8996\uff0c\u8033\u4e0d\u5916\u807d\u300d\u5247\u53ea\u5c01\u9589\u4e86\u8033\u76ee\uff0c\u4f46\u53c8\u751f\u51fa\u5167\u5fc3\u5984\u5ff5\u7d1b\u99b3\u7684\u5371\u96aa\u3002\u53ea\u6709\u5c08\u6ce8\u65bc\u300c\u5167\u8996\u5167\u807d\u300d\uff0c\u610f\u8b58\u5c31\u4e0d\u6703\u88ab\u5916\u5728\u74b0\u5883\u6240\u5f71\u97ff\uff0c\u53c8\u4e0d\u6703\u88ab\u5167\u5fc3\u5984\u5ff5\u3001\u60c5\u7dd2\u548c\u617e\u671b\u6240\u727d\u52d5\uff0c\u5982\u6b64\u5c31\u4e0d\u6703\u843d\u65bc\u660f\u6c89\u548c\u6563\u4e82\u3002<\/p>\n\n\n\n

        If one mistakenly pursues the notion of “not looking outside with the eyes, not listening outside with the ears,” then only the eyes and ears are closed off, but the danger of the mind generating delusional thoughts still exists. Only by focusing inwardly on inner observing and inner listening can consciousness not be influenced by external environments and not be swayed by internal delusions, emotions, and desires. In this way, one can avoid falling into lethargy and distraction.<\/p>\n\n\n\n

        \u6b65\u9a5f\u4e94\uff1a<\/strong>\u4ee5\u300c\u6b62\u89c0\u300d\uff08\u6216\u7a31\u300c\u5b9a\u6167\u300d\uff09\u5c0d\u81ea\u5df1\u7684\u610f\u8b58\u5efa\u7acb\u5404\u7a2e\u8a8d\u77e5\u548c\u9ad4\u6703\u5f8c\u8d85\u8d8a\u81ea\u6211
        Step 5: Transcending the self after establishing various understandings and insights about one’s own consciousness through “Samatha-Vipassana”<\/h2>\n\n\n\n

        \u5728\u9032\u884c\u51a5\u60f3\u6642\uff0c\u7576\u4f60\u611f\u5230\u601d\u60f3\u548c\u60c5\u611f\u8b8a\u5f97\u66f4\u52a0\u5e73\u975c\u548c\u5b89\u975c\u5f8c\uff0c\u53ef\u4ee5\u5f9e\u300c\u6b62\u89c0\u300d\u7684\u7d93\u9a57\u4e2d\u5f97\u5230\u67d0\u7a2e\u9ad4\u6703\uff0c\u4f8b\u5982\u300c\u7121\u5e38\u300d\u3001\u300c\u751f\u6b7b\u300d\u7b49\u7b49\u3002<\/p>\n\n\n\n

        During meditation, when you feel that your thoughts and emotions have become more calm and peaceful, you can gain some insight from the experience of “Samatha-Vipassana” such as “impermanence” “life and death” and so on.<\/p>\n\n\n\n

        \u300c\u7121\u5e38\u89c0\u300d\uff0d\u8a8d\u77e5\u81ea\u5df1\u7684\u6f5b\u610f\u8b58\u5c0d\u986f\u610f\u8b58\u72c0\u614b\u7684\u5f71\u97ff\u662f\u7121\u5e38\u7684
        “Impermanence observation” – recognizing that the influence of one’s subconscious on the state of consciousness is impermanent<\/strong><\/p>\n\n\n\n

        \u5c07\u4f60\u7684\u6f5b\u610f\u8b58\u7684\u4fe1\u606f\uff08\u5ff5\u982d\u3001\u60c5\u7dd2\u548c\u617e\u671b\u7b49\u7b49\uff09\u8996\u70ba\u7121\u5e38\u3001\u8eab\u9ad4\u96dc\u8a0a\u3001\u7121\u56fa\u5b9a\u672c\u8cea\u7684\u865b\u5047\u73fe\u8c61\u3002\u8a66\u8457\u5c07\u81ea\u5df1\u548c\u9019\u4e9b\u73fe\u8c61\u5206\u96e2\uff0c\u4e0d\u8981\u5c07\u5b83\u5011\u8996\u70ba\u81ea\u5df1\u7684\u4e00\u90e8\u5206\uff0c\u800c\u662f\u4e00\u7a2e\u7121\u5e38\uff08\u5ff5\u982d\u3001\u60c5\u7dd2\u548c\u617e\u671b\u4e0d\u65b7\u8d77\u4f0f\uff0c\u7a81\u7136\u51fa\u73fe\u53c8\u7a81\u7136\u6d88\u5931\uff0c\u5176\u865b\u5047\u7684\u6027\u8cea\uff09\u7684\u5b58\u5728\u3002\u7576\u4f60\u611f\u5230\u7121\u6211\u548c\u7a7a\u6027\u7684\u611f\u89ba\u6642\uff0c\u4fdd\u6301\u9019\u7a2e\u89c0\u5bdf\u548c\u8d85\u8d8a\u7684\u72c0\u614b\u3002\u4e0d\u8981\u8a66\u5716\u6293\u4f4f\u6216\u4fdd\u6301\u9019\u7a2e\u611f\u89ba\uff0c\u53ea\u662f\u8b93\u5b83\u5011\u81ea\u7531\u5730\u5b58\u5728\u548c\u6d88\u5931\u3002<\/p>\n\n\n\n

        View the information in your subconscious (thoughts, emotions, desires, etc.) as impermanent, bodily noise, and false phenomena with no fixed essence. Try to separate yourself from these phenomena, do not see them as a part of yourself, but as an impermanent existence with false nature (thoughts, emotions, and desires rise and fall constantly, suddenly appearing and disappearing). When you feel a sense of no-self and emptiness, maintain this observing and transcending state. Do not try to grasp or hold onto this feeling, just let them exist and disappear freely.<\/p>\n\n\n\n

        \u300c\u751f\u6b7b\u89c0\u300d\uff0d\u8a8d\u77e5\u81ea\u5df1\u751f\u547d\u7684\u8106\u5f31\u548c\u63a5\u53d7\u4f5c\u70ba\u751f\u7269\u5fc5\u7136\u6703\u6b7b\u53bb\u7684\u4e8b\u5be6
        “Life and death observation” – recognizing the fragility of one’s own life and accepting the fact that as a living being, one will inevitably die<\/strong><\/p>\n\n\n\n

        \u300c\u751f\u6b7b\u89c0\u300d\u4e0d\u662f\u8b93\u81ea\u5df1\u5bb3\u6015\uff0c\u800c\u662f\u5b78\u7fd2\u6b7b\u4ea1\uff0c\u56e0\u70ba\u6b7b\u4ea1\u662f\u96a8\u6642\u548c\u5fc5\u7136\u6703\u767c\u751f\u5728\u751f\u547d\u4e2d\u7684\u67d0\u4e00\u523b\uff0c\u6240\u4ee5\u6bcf\u4e00\u500b\u7576\u4e0b\u7684\u4e00\u523b\u90fd\u8981\u63d0\u9192\u81ea\u5df1\u96a8\u6642\u6703\u6b7b\u4ea1\u3002\u6211\u4e0b\u4e00\u500b\u547c\u6216\u8005\u5438\u5b8c\u6210\u4e4b\u5f8c\u5c31\u53ef\u80fd\u6703\u6b7b\u4ea1\uff0c\u73fe\u5728\u662f\u6211\u751f\u547d\u4e2d\u7684\u6700\u5f8c\u4e00\u523b\uff0c\u63d0\u9192\u81ea\u5df1\u73cd\u60dc\u5728\u9019\u751f\u547d\u7684\u6700\u5f8c\u4e00\u523b\uff0c\u5176\u4ed6\u6240\u6709\u7684\u4e00\u5207\u90fd\u518d\u4e5f\u8207\u6211\u7121\u95dc\uff0c\u6211\u7684\u9322\u8ca1\u3001\u5b50\u5973\u3001\u4e8b\u696d\u548c\u5404\u7a2e\u7269\u8cea\u4e5f\u8207\u6211\u7121\u95dc\uff0c\u6211\u53ea\u64c1\u6709\u7576\u4e0b\u9019\u4e00\u523b\uff0c\u9664\u6b64\u4e4b\u5916\u4ec0\u9ebc\u90fd\u6c92\u6709\u4e86\u3002<\/p>\n\n\n\n

        The “life and death observation”s not meant to make us afraid, but to learn about death, because it is something that will inevitably happen at some point in our lives. Therefore, we must remind ourselves of the possibility of death at every moment in our lives. After each breath, I may die, and this could be the last moment of my life. We should remind ourselves to cherish every moment of our life, as everything else, including our wealth, children, career, and material possessions, will become irrelevant to us. We only have this moment and nothing else.<\/p>\n\n\n\n

        \u6b65\u9a5f\u516d\uff1a\u7d50\u675f\u51a5\u60f3<\/strong>\u6253\u5750
        Step 7: End the meditation<\/h2>\n\n\n\n

        \u5728\u51a5\u60f3\u6253\u5750\u4e00\u6bb5\u6642\u9593\u5f8c\uff08\u53ef\u6839\u64da\u500b\u4eba\u9700\u6c42\u8abf\u6574\uff0c\u598210\u300120\u621630\u5206\u9418\u7b49\uff09\uff0c\u6162\u6162\u5730\u5c07\u6ce8\u610f\u529b\u5f9e\u81ea\u6211\u89c0\u5bdf\u4e2d\u5f15\u56de\uff0c\u5c07\u547c\u5438\u6162\u6162\u7531\u6dfa\u8b8a\u7c97\uff0c\u6700\u5f8c\u9054\u5230\u5e73\u5e38\u547c\u5438\u7684\u7a0b\u5ea6\u6642\u5f8c\u518d\u6df1\u547c\u5438\u5e7e\u6b21\uff0c\u7136\u5f8c\u6162\u6162\u5730\u775c\u958b\u773c\u775b\u3002\u5728\u958b\u59cb\u8d77\u8eab\u6d3b\u52d5\u4e4b\u524d\uff0c\u7d66\u81ea\u5df1\u4e00\u4e9b\u6642\u9593\u9069\u61c9\u5468\u570d\u7684\u74b0\u5883\uff0c\u6162\u6162\u6d3b\u52d5\u81ea\u5df1\u7684\u56db\u80a2\u3002<\/p>\n\n\n\n

        During meditation, after a certain amount of time (which can be adjusted according to personal needs, such as 10, 20, or 30 minutes), slowly redirect your attention away from self-observation. Gradually deepen your breath until it returns to its normal pace, take a few deep breaths, and slowly open your eyes. Before getting up and moving around, give yourself some time to adapt to your surroundings and slowly move your limbs.<\/p>\n\n\n\n

        \u9019\u662f\u4e00\u500b\u8a73\u7d30\u7684\u300c\u6b62\u89c0\u96d9\u904b\u300d\uff08\u6216\u7a31\u300c\u5b9a\u6167\u96d9\u4fee\u300d\uff09\u7684\u51a5\u60f3\u6253\u5750\u65b9\u6cd5\uff0c\u4f60\u53ef\u4ee5\u6839\u64da\u4f60\u7684\u9700\u8981\u548c\u7d93\u9a57\u9032\u4e00\u6b65\u8abf\u6574\u548c\u767c\u5c55\u5b83\u3002\u91cd\u8981\u7684\u662f\u8981\u6301\u7e8c\u5730\u7df4\u7fd2\u548c\u9ad4\u9a57\uff0c\u4e26\u5c07\u9019\u7a2e\u300c\u6b62\u89c0\u300d\uff08\u5b9a\u6167\uff09\u7684\u72c0\u614b\u5e36\u5165\u4f60\u7684\u65e5\u5e38\u751f\u6d3b\u4e2d\u3002\u300c\u6b62\u89c0\u96d9\u904b\u300d\u51a5\u60f3\u6253\u5750\u9700\u8981\u6642\u9593\u548c\u8010\u5fc3\u53bb\u7df4\u7fd2\u3002\u6301\u4e4b\u4ee5\u6046\u5730\u7df4\u7fd2\u300c\u6b62\u89c0\u96d9\u904b\u300d\u51a5\u60f3\uff0c\u5c07\u6709\u52a9\u65bc\u9ad4\u609f\u5404\u7a2e\u4e0d\u540c\u7684\u771f\u7406\u5f8c\u8d85\u8d8a\u81ea\u5df1\uff0c\u9032\u800c\u6e1b\u5c11\u75db\u82e6\u548c\u56f0\u64fe\uff0c\u6700\u5f8c\u5b8c\u5168\u89e3\u812b\u65bc\u6f5b\u610f\u8b58\u5c0d\u986f\u610f\u8b58\u7684\u4f9d\u9644\uff0c\u6d85\u69c3\u91cd\u751f\u3002<\/p>\n\n\n\n

        This is a detailed “Samatha-Vipassana” meditation. You can further adjust and develop it according to your needs and experience. It is important to continue practising and experiencing this “Samatha-Vipassana” state and bring it into your daily life. The “Samatha-Vipassana” meditation requires time and patience to practice. Consistently practising this meditation will help you to comprehend different truths, transcend the self, reduce pain and distress, and ultimately achieve liberation from the attachments of the subconscious, leading to the state of Nirvana and rebirth.<\/p>\n","protected":false},"excerpt":{"rendered":"

        \u9019\u662f\u4e00\u500b\u8a73\u7d30\u7684\u300c\u6b62\u89c0\u96d9\u904b\u300d\uff08\u6216\u7a31\u300c\u5b9a\u6167\u96d9\u4fee\u300d\uff09\u7684\u51a5\u60f3\u6253\u5750\u65b9\u6cd5\uff0c\u4f60\u53ef\u4ee5\u6839\u64da\u4f60\u7684\u9700\u8981\u548c\u7d93\u9a57\u9032\u4e00\u6b65\u8abf\u6574\u548c\u767c\u5c55\u5b83\u3002\u91cd\u8981\u7684\u662f\u8981\u6301\u7e8c\u5730\u7df4\u7fd2\u548c\u9ad4\u9a57\uff0c\u4e26\u5c07\u9019\u7a2e\u300c\u6b62\u89c0\u300d\uff08\u5b9a\u6167\uff09\u7684\u72c0\u614b\u5e36\u5165\u4f60\u7684\u65e5\u5e38\u751f\u6d3b\u4e2d\u3002\u300c\u6b62\u89c0\u96d9\u904b\u300d\u51a5\u60f3\u6253\u5750\u9700\u8981\u6642\u9593\u548c\u8010\u5fc3\u53bb\u7df4\u7fd2\u3002\u6301\u4e4b\u4ee5\u6046\u5730\u7df4\u7fd2\u300c\u6b62\u89c0\u96d9\u904b\u300d\u51a5\u60f3\uff0c\u5c07\u6709\u52a9\u65bc\u9ad4\u609f\u5404\u7a2e\u4e0d\u540c\u7684\u771f\u7406\u5f8c\u8d85\u8d8a\u81ea\u5df1\uff0c\u9032\u800c\u6e1b\u5c11\u75db\u82e6\u548c\u56f0\u64fe\uff0c\u6700\u5f8c\u5b8c\u5168\u89e3\u812b\u65bc\u6f5b\u610f\u8b58\u5c0d\u986f\u610f\u8b58\u7684\u4f9d\u9644\uff0c\u6d85\u69c3\u91cd\u751f\u3002<\/p>\n

        This is a detailed “Samatha-Vipassana” meditation. You can further adjust and develop it according to your needs and experience. It is important to continue practicing and experiencing this “Samatha-Vipassana” state and bring it into your daily life. The “Samatha-Vipassana” meditation requires time and patience to practice. Consistently practicing this meditation will help you to comprehend different truths, transcend the self, reduce pain and distress, and ultimately achieve liberation from the attachments of the subconscious, leading to the state of Nirvana and rebirth.<\/p>\n","protected":false},"author":193014733,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","advanced_seo_description":"","jetpack_seo_html_title":"","jetpack_seo_noindex":false,"jetpack_seo_schema_type":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[775692014],"tags":[],"class_list":["post-6240","post","type-post","status-publish","format-standard","hentry","category--ancient-yoga-and-primitive-buddhist"],"jetpack_publicize_connections":[],"jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/pcmYUB-1CE","jetpack-related-posts":[],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/whalefallnotes.blog\/zh\/wp-json\/wp\/v2\/posts\/6240","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/whalefallnotes.blog\/zh\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/whalefallnotes.blog\/zh\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/whalefallnotes.blog\/zh\/wp-json\/wp\/v2\/users\/193014733"}],"replies":[{"embeddable":true,"href":"https:\/\/whalefallnotes.blog\/zh\/wp-json\/wp\/v2\/comments?post=6240"}],"version-history":[{"count":25,"href":"https:\/\/whalefallnotes.blog\/zh\/wp-json\/wp\/v2\/posts\/6240\/revisions"}],"predecessor-version":[{"id":8093,"href":"https:\/\/whalefallnotes.blog\/zh\/wp-json\/wp\/v2\/posts\/6240\/revisions\/8093"}],"wp:attachment":[{"href":"https:\/\/whalefallnotes.blog\/zh\/wp-json\/wp\/v2\/media?parent=6240"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/whalefallnotes.blog\/zh\/wp-json\/wp\/v2\/categories?post=6240"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/whalefallnotes.blog\/zh\/wp-json\/wp\/v2\/tags?post=6240"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}