20100410 meditation

Updated Mar 2010

加拿大佛教會湛山精舍　

學佛班

禪坐入門 Introduction to

Chán Meditation2010/4/10

Buddhist Association of Canada

Cham Shan Temple

Updated Mar 2010


Cham Shan Temple

ná mó fó tuó南無佛陀

Namo Buddha

ná mó dá mó 南無達摩

Namo Dharma

ná mó sēng qié南無僧伽

Namo Sangha

加拿大佛教會 © 2006 Buddhist Association of Canada


Towards a

Liberated and

Enlightened Life

煩惱輕智慧長

Introduction to Buddhist Meditation佛教靜坐入門



Meditation – 3 adjustments

Adjust posture: 調身Adjust breathing: 調息Adjust mind: 調心



7 Postures: 調身七支坐法

1. 足支：結跏趺坐 Full/half lotus/free seat 雙單散盤，足心向上

2. 腰脊支：脊直肩平 Spine and neck straight, back flat 背平頸直

3. 手支：手結定印 Left palm below abdomen, right palm on the left palm, thumbs touching each other 姆指相挂

4. 肩胛支：頂門向上 shoulder upright and head top 頭正容寬，收斂下顎 Chin withdrawn

5. 头颈支： Head upright and neck straight 6. 舌支：舌抵上顎 Tongue on upper jaw 兩唇輕合7. 目支：雙眼平視，半開半閉，視若無睹 Eyes level and

natural 開合自然 ,



Adjust Breathing: 調息

口吐濁氣。不可粗急。綿綿恣氣而出。想身分中百脈不通處。放息隨氣而出。閉口鼻納清氣。如是至三。若身息調和但一亦足。

3.氣 : 粗而不細。守氣則勞 ( 細密 ) 4.喘 : 結滯不通。守喘則結 ( 均勻 )5.風 : 出入有聲。守風則散 ( 柔和 )6.息 : 出入綿綿。守息即定 ( 深長 )調息 : 若存若亡。資神安隱。情抱悅豫風喘氣三相。是名不調而用心者。復為心患。心亦難定。調法依

三：一者安心。二者寬身。三者想氣。遍毛孔出入通同無障。若細其心令息微微然。息調則眾患不生。其心易定。是名行者初入定時調息方法。舉要言之。不澀不滑是調息相也。



Adjust Breathing: 調息Take a long, gentle, even soft clean breath through your nose. Exhale

through your month visualizing all the dirty, toxic obstructions are drained away along. Repeat three times.

3. Heavy – Tiring : Light 4. Shallow – Obstructed : Even5. Noisy – Scattered : Gentle6. Soft – Calm : Deep & Long

Your Best Friend - Watch Closely - Mindful of Your Breathing



Adjust Breathing : 調息

數息 - Counting

觀腹式呼吸 – Tummy 丹田 Dantain

觀鼻端呼吸 - Nose 　眼觀鼻鼻觀心



Research on Meditation :

•Oxygen Metabolism•Respiration•Tissue Metabolism•Blood Flow•Autonomic functioning•Endocrine, Hormones, and Neurotransmitters•Electroencephalography (EEG)•Cerebral Blood Flow and Neuroactivity:

•positron emission tomography (PET), •functional magnetic resonance imaging (fMRI)



Meditation – 3 adjustments

Adjust posture: 調身Adjust breathing: 調息Adjust mind: 調心



Adjust Mind - Enter: 調心 - 入定

不沈不浮。沈是昏暗無記。頭好低垂。當眼觀鼻，鼻觀心，住在緣中，無分散意。此可治沈。浮是心好飄動身亦不安。念外異緣。宜安心向下。繫緣臍中丹田，制諸亂念。

不急不寬。攝心用念。急是胸臆急痛。當寬放其心想。氣皆流下。寬是覺心志散慢身好逶迤。或口中涎流或時闇晦。當歛身急念。令心住緣中。身體相持以此為治心。

入定本是從粗入細。是以身既為粗。息居其中。心最為細靜。調粗就細令心安靜。



Adjust Mind - Stay: 調心 - 住定

住坐中調三事者。行人當於一坐之時隨時長短。攝念用心。是中應須善識身息心三事調不調相。身或寬或急或偏或曲或低或昂。身不端直。覺已隨正。令其安隱平直正住。氣不調和。或風或喘或氣。令息道綿綿如有如無。心或浮沈寬急不定。令調中適。

此三事的無前後。隨不調者而調適之。令一坐之中。身息及心三事。調適無相乖越。和融不二此則能除宿患。妨障不生定道可剋。



Adjust Mind - Exit: 調心 - 出定

欲出定時。應前放心異緣開口放氣。想從百脈隨意而散。然後微微動身。次動肩膊及手頭頸。次動二足悉令柔軟。次以手遍摩諸毛孔。次摩手令煖以揜兩眼。然後開之。待身熱稍歇。方可隨意出入。若不爾者坐或得住心。出既頓促則細法未散住在身中。令人頭痛百骨節彊。猶如風勞。於後坐中煩躁不安。是故心欲出定每須在意。此為出定調身息心方法。以從細出粗故。



Reference

隋　天台智者大師 (538-597年 ) by Shramana Zhiyi 《小止觀》 The Essentials of Buddhist Meditation, Bhikshu Dharmamitra (Translator)《六妙門》 The Six Dharma Gates to the Sublime, Bhikshu Dharmamitra (Translator)

《摩訶止觀》 Maha Samatha Vipasyana

《大念處 / 住經》 The Maha-satipatthana Suttahttp://www.buddhanet.net/pdf_file/mahasati.pdf



When Te-shan arrived at Wei-shan, he carried his bundle, (his pilgrim's bundle), with him into the teaching hall where he crossed from east to west and from west to east. He looked around and said: Nothing! No one! Then he went out. (Xue Duo added a comment, “Exposed!”.)

Bundle and All 挾複子

舉德山到沩山，挾複子于法堂上，從東過西，從西過東，顧視云：“無無。”便出。（雪窦著語云：“勘破了也！”）




But when Te-shan got up to the gate of the temple he said: Still I shouldn't be so hurried. So he reentered the hall with full ceremony to meet Wei-shan. This time Wei-shan was sitting there. Te-shan held up his sitting mat and said: Teacher! Wei-shan reached for his fly whisk whereupon Te-shan shouted, shook out his sleeves and left. (Xue Duo added a comment: “Exposed”. )

德山至門首卻云：“也不得草草。”便具威儀，再入相見，沩山坐次，德山提起坐具云：“和尚。”沩山拟取拂子，德山便喝，拂袖而出。（雪窦著語云：“勘破了也！”）



Bundle and All挾複子

Te-shan turned his back on the teaching hall, put on his sandals and departed. That evening Wei-shan asked the head of the temple: Where is that newcomer who just came? Oh, at that time he turned his back on the teaching hall, put on his sandals and left.

德山背卻法堂，著草鞋便行。沩山至晚問首座：“適來新到在什麽處？”首座云：“當時背卻法堂，著草鞋出去也。”



Bundle and All挾複子

Wei-shan said: Hereafter, that young fellow will go to thesummit of a lonely peak, build a grass hut and go onscolding Buddhas and reviling the ancestors.(Xue Duo added the comment: He's added frost to snow.)

沩山云：“此子已後，向孤峰頂上，盤結草庵，呵佛罵祖去在。”（雪窦著語云：“雪上加霜。”）



Once exposed, twice exposed;Adding frost to snow, there’s been a dangerous fall.The General of the flying cavalry enters the enemy camp;How many could regain their safety?Hurrying past, he is not let go;Atop a solitary peak, he sits in the weeds. Tsk!一勘破，二勘破，雪上加霜曾险堕。飞骑将军入虏庭，再得完全能几个。急走过，不放过，孤峰顶上草里坐。




On the way to Li-zhou, Te-shan saw an old woman selling refreshments (Dian Xin). He put down a cart of his writings and commentaries on sutras and sought to buy refreshments from this old woman. The old woman said, "Your reverence, what sort of literature do you have there in your cart?“ He said, "Notes and commentaries on the Diamond Sutra.“ She said, “I have a question. If you can answer my question, I offer you my refreshment. If you can’t, please buy it from another place.”

德山初到澧州路上，见一婆子卖油糍，遂放下《疏钞》，且买点心吃。婆云：“所载者是什么？”德山云：“《金刚经疏钞》。”婆云：“我有一问，尔若答得，布施油糍作点心；若答不得，别处买去。”

Refreshments(Dian Xin) 点心



Refreshment(Dian Xin) 点心 He said, “Please ask.” She says, "Well, your reverence, I hear that the Diamond Sutra says, 'Past mind cannot be grasped. Present mind cannot be grasped. Future mind cannot be grasped.' Which mind does your reverence wish to refresh?” The Diamond Sutra Master was dumbfounded and couldn't say anything. He then asked, “What should I do?” She said, “Down the road there is an old fellow called Long-tan. You should pay him a visit.”德山云：“但问。婆云：“《金刚经》云：‘过去心不可得，现在心不可得，未来心不可得。’上座欲‘点’那个‘心’？”山无语，婆遂指令去参龙潭。



Refreshment(Dian Xin) 点心 He just arrived at Long-tan's temple and banged on the gate and said, "This place is called dragon pool, but there‘s no pool and I don't see any dragons around. At which Lung-tan looked out from a screen and said, “You already arrived at Dragon Pool.“ He bowed and settled there. He went to see Long-tan that night and questioned Lung-tan sincerely far into the night. It grew late and Long-tan said, "Why don't you go to bed?" 才跨门便问：“久向龙潭，及乎到来，潭又不见，龙又不现。”龙潭和尚，于屏风后，引身云：“子亲到龙潭。”师乃设礼而退。至夜间入室，侍立更深，潭云：“何不下去？”



Refreshment(Dian Xin) 点心 Te-shan made his bows and lifted the blinds to withdraw, but was met by darkness. Turning back he said, "It is too dark outside." (Many people have commented it's dark inside, too.) Long-tan lit a paper candle and handed it to Te-shan. Te-shan was just about to take it and Long-tan blew it out. At that moment Te-shan had sudden realization and began making bows.山遂珍重，揭帘而出，见外面黑，却回云：“门外黑。”潭遂点纸烛度与山，山方接，潭便吹灭，山豁然大悟，便礼拜。



www.ChamShanTemple.org

www.shengguangshi.blogspot.com

[email protected]

Shengguang Shi 釋聖光

Tom Cheung 張湘棠

Questions and Comments 討論



yuàn xiāo sān zhàng zhū fán năo

願消三障諸煩惱We wish to rid ourselves of the three hindrances and all klesas.

yuàn dé zhì huì zhēn míng lĭao

願得智慧真明了We wish to gain wisdom and real understanding.

pŭ yuàn zuì zhàng xī xiāo chú

普願罪障悉消除 We wish all sinful hindrances to be totally eradicated.

shì shì cháng xíng pú sà dào

世世常行菩薩道In one life after another we always follow Bodhisattvas’ paths.

回向Parinamana (Transfer of Merit)

Spiritual

20100410 meditation