WHAT IS THE RIGHT ATTITUDE FOR MEDITATION?

什么是禅修正确的态度?

(By U Tejaniya – Shwe Oo Min)

(德加尼亚--雪乌敏)

The most important thing when you are meditating is to have the right attitude.禅修时，最重要的事，即是拥有正确的态度。

1.When meditating: Don’t focus too hardDon’t controlDon’t try to create somethingDon’t force or restrict yourself修禅时，不要太勉强去专注，不要控制，不要试着去创造任何东西，不要施压或抑制自己。

2.Don’t try to create anything But don’t reject what is happeningBut as things happen or stop happening, don’t forgetBe aware of them不要试着去创造任何东西，但也不要拒绝正在生起的事物，然而，当事物生起或灭去时，不要忘了观照它们。

3.Trying to create something is lobha (greed)Rejecting what is happening is dosa (aversion)Not knowing if something is happeningor has stopped happening is moha (delusion)想使事物生起是贪欲，排斥那正在生起的是瞋恨，不知道那正在灭去的事物是愚痴。

4.Only when the observing mind has no lobha, dosa, nor soka (worry/anxiety) inside it,then the meditating mind will arise只有当观照的心没有贪欲、瞋恨(担忧、焦虑)时，才会生起禅修的心。

5.You have to double check to see what attitude you are meditating with你必须重复地检测，看你是以什么心态在禅修。

6.You have to accept and watch both good and bad experiences不管是好的或是不好的经验，你都必须接受及观照。

7.You only want good experiencesYou don’t want even the tiniest unpleasant experienceIs this fair? Is this the way of the Dhamma?你只想要好的经验，一点点不美好的经验你都不想要，这公平吗？这是趣向佛法的方式吗？

8.Don’t have any expectationsDon’t want anythingDon’t be anxiousBecause if these attitudes are in your mind,It becomes difficult to meditate不要有任何期待，不要企求任何东西，不要忧虑，若是心中有这些心态，禅修会变得很困难。

9.Why are you focusing so hard when you meditate?You want something to happen?You want something to stop happening?It is likely that one of these attitudes is there禅修时，为何你这么努力去专注？你想要什么？你想让什么生起？或想让什么灭去？有可能是上述的其中一种心态正在你心中。

10.If the mind is getting tiredsomething is wrong with the way you are practicing如果心变得疲乏，那表示你的禅修方式有些不正确了。

11.You cannot practice when the mind is tense以紧绷的心是没办法禅修的。

12.If the mind and body are getting tiredit is time to check the way you are meditating如果身与心开始疲乏时，即应当下检测你的禅修方法。

13.Meditating is waiting and watchingWith awareness and comprehensionUnderstandingNot thinkingNot reflectingNot judging禅修是用正念及正知去等候及观照，非想像，非思维，非判断。

14.Don’t practice with a mind that wants somethingor wants something to happenThe only result will be that you will tire yourself不要用企求和期望的心态来禅修，否则，唯一的结果，只是让你自己疲累。

15.The meditating mind should be relaxed and at peace禅修的心应是放松及平静的。

16.Both the mind and the body should be comfortable身与心，皆应是平静的。

17.A light and free mind enables you to meditate wellDo you have the right attitude?轻松及无拘束的心，使你能充分地禅修。你是否有这种正确的心态呢？

18.Meditating is,Whatever happens good or bad,Accepting, relaxing and watching it禅修即是：不管发生什么，好的或不好的，先接受，再放松，然后去观照它。

19.What is the mind doing?Thinking? Or being aware?心在做什么？想东西？或是在观照呢？

20.Where is the mind now?Inside? Or outside? (of oneself)现在，心在哪里呢？在自己身心之内？或之外？

21.Is the watching/observing mindproperly aware?Or only superficially aware?观照的心是适当的醒觉？或只是肤浅地观照？

22.You are not trying to make things turn outthe way you want it to happenyou are trying to know what is happening as it is你不是在试着使事物如你想要地生起，而是试着去了解事物如实地生起。

23.Don’t feel disturbed by the thinking mindYou are not practicing to prevent thinkingTo recognize and acknowledge thinking whenever it arisesis what you are practicing不要让妄想的心干扰你，修行不是去阻止妄想。当妄想生起时，去认知及了解它，才是修行的方式。

24.You are not supposed to reject the object(phenomena/things that are happening/being known)You are to know (and thus note/observe) the defilement’sthat arise because of the object and thus remove them(the defilement’s)你不应该拒绝目标(心所生起或所认知的法相或事物)。你应去了解及观照由于那目标而生起的种种烦恼障，然后去除它们。

25.Only when there is Saddha (Faith), Viriya (energy) will ariseOnly when there is Viriya, Sati (mindfulness) will become continuousOnly when Sati is continuous, Samadhi will become establishedOnly when Samadhi is established, then you will knowthings as they really are, Saddha then increases further当有信心时，精进力才会生起。当精进力生起时，正念才会持续。当正念持续时，定力才会稳固。当定力稳固时，你才会如实了解事物的本质。当你开始如实了解事物的本质时，信心再次提升、增强。

26.Just pay attention to what is exactly in the present momentDon’t go to the past!Don’t plan for the future!只注意在当下所发生的真正事物，不要顾念过去，不要计划未来。

27.The object is not importantThe mind that is working in the background –working to be aware i.e. the observing mind is more importantIf the observing (mind) is done with the right attitude theobject will be the right object

目标并不重要，观照的心才是重要的。如果有正确的心态观照，那目标即是正确的目标。