20100417 meditation

Updated Mar 2010

加拿大佛教會湛山精舍　

學佛班

禪坐入門 Introduction to

Chán Meditation2010/4/17

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


Prostration - Respect & Sincere

以至誠，恭敬心 - 禮敬諸佛

消除業障，增長福慧。

念佛一句，罪滅恆沙；

禮佛一拜，福增無量。



Prostration – Who is the Worshipper & Worshipped

能禮所禮性空寂

能禮所禮性空寂，感應道交難思議，我此道場如帝珠，

諸佛如來影現中，我身影現如來前，頭面接足歸命禮。



Prostration – Non-Mark, Non-Duality

無相禮 - 實相平等禮

無自無他，凡聖一如，體用不二。禮至無有能禮所禮，能所一如，契入空性，本具的清淨心現前，即是禮敬自性佛，亦是禮佛的最高境界──實相平等禮。



Repentance 禮懺

懺 ( 承認過錯 )

悔 ( 後不再犯 )

罪從心起將心懺

，

心若滅時罪亦亡



Repentance 禮懺

往昔所造諸惡業，皆由無始貪嗔癡，從身語意之所生，一切我今皆懺悔。



Repentance 禮懺

禮八十八佛大懺悔文，大悲懺，地藏懺，三千佛懺，梁皇寶懺，藥師懺…



Repentance 禮懺

若此惡業，有體相者，盡虛空界，不能容受。大方廣佛華嚴經普賢行願品



Samatha Vipasyana: 止觀

Warm-up: Left-hand Shake, Right-hand Row 跑香：左摔右擺



Meditation – 3 adjustments

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



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



Counting the Breath 數息 :Anapanasite Sutra - Mindfulness of Breath

yī èr sān sì wŭ liù qī bā jiŭ shí

一二三四五六七八九十one two three four five six seven eight nine ten



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。



三學 - 3 Prefect Practice

Discipline – Shila : Greed

Meditation – Dhyana : Anger

Wisdom - Prajna : Ignorance

戒 : 貪

定 : 瞋

慧 : 痴



三業清淨Purify 3 Karma

身 Action Karma

口 Speech Karma

意 Mind Karma



Meditation 靜坐

Preparation: 前方便


Awaken & Enlighten: 開悟成佛Samadhi Prajñā: 定慧




Warm-up: Left-hand Shake, Right-hand Row 跑香：左摔右擺

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

Cool-down: Stretching exercise 下坐



Benefits of Meditaton 靜坐的利益

消除生活壓力增進身體健康提昇內在涵養享有禪悅之樂斷除貪瞋煩惱開發般若智慧明見清淨本性圓滿菩提道果



Meditation Summary 靜坐基本方法

(1)上座── •安座 •墊臀 •鬆帶 •裹膝 •搖身 •吐氣 •微笑 •行香 •跑香　　　

(2)座中── 　　　　　　

• 調身： a.毘盧七支坐法： 1.盤腿 2.結印 3.直脊 4.平胸 5.收顎 ( 下巴 ) 6.舌抵齶 (上齒齦 ) 7.斂目　　　　　　　　　

b. 放鬆：從頭到腳，作放鬆之觀想。　　　　　　

• 調息： a.深呼吸：鼻納清氣、口吐濁氣，三至七次。　　　　　　　　　 b.四種息相： 1.風：出入有聲──守風則散。 2.喘：結滯不通──守喘則結。 3. 氣：出入不細──守氣則勞。 4.息：不聲不結不粗──守息則定。　　　　　　

• 調心： a. 數呼吸： 1. 數出息。 2. 數入息。 b. 觀呼吸： 1. 觀腹式呼吸。 2. 觀鼻端呼吸。　　　

(3) 下座──　•開口吐氣　•搖身　•按摩　•經行



Supporting Practices 靜坐助修法門

(1) 靜態：禮佛、拜懺、發願、祝禱、抄經、誦經

(2) 動態 ( 生活修持 ) ：a. 自修：觀呼吸、念佛號 b.共修：參與活動、義工服務、團體課誦c. 生活禪 : “ 行亦禪，坐亦禪，語默動靜體安然”

(3) 二十五方便j. 備具五緣 - 持戒清凈 , 衣食具足 , 閒居靜處 , 息諸緣務 , 須善知識

k. 外訶五欲 - 色 , 聲 , 香 , 味 , 觸l. 內棄五蓋 - 貪欲 , 嗔恚 , 睡眠 , 掉悔 , 疑 (自 ,師 ,法 ) m. 調和五事 - 食、眠、身、息、心n. 進行五法 - 樂欲 , 精進 , 正念 , 巧慧 , 一心



台宗二十五方便一覽表一、備具五緣

持戒清凈 ( 五戒 , 八戒 , 式叉摩那六法 , 沙彌或沙彌尼十戒 , 比丘二百五十戒 , 比丘尼三百五十戒 , 菩薩戒 )

衣食具足 ( 草葉衣 , 具三衣, 畜百一衣 ; 菜草水果 , 常乞食 , 僧中凈食 )

閒居靜處 ( 深山絕谷 , 頭陀抖擻 , 蘭若伽藍 )

息諸緣務 ( 生活 , 人事 , 技擊 , 學問 )

須善知識 ( 外護 , 同行 , 教授 )

四、調和五事食、不飢不飽眠、不節不恣身、不寬不急息、不澀不滑心、不沉不浮

五、進行五法樂欲精進正念巧慧一心

二、外訶五欲1.色2.聲3.香4.味5.觸

三、內棄五蓋1.貪欲 2.嗔恚3.睡眠4.掉悔5.疑 ( 自 ,

師 , 法 )



Meditation FAQ 靜坐須知

1、如何選擇禪坐環境與設備？　　　(1)環境： a.避免干擾 b. 空氣流通 c.光線適中 d. 自然清淨　　　 (2) 坐墊： a.柔軟耐久 b.小座墊高低適中(3)衣物： a. 寬鬆衣服 b.護膝毛巾

2、那些是禪坐應避免的事項？　　　(1)勿當風 (2)勿有靠 (3)勿飯後 (4)勿過疲勞激烈運動之後

3、初學禪坐之要求？　　　(1) 坐時要求： a. 定時定課 b. 坐姿要求 c. 心得記錄 d.持之以恒　　　 (2) 平時修養： a. 起居有時 b.飲食有節 c.工作有量 d.運動有恆　　　　　　　　　 e. 止惡行善 f.慈悲待人 g. 不邪酒色 h.深信因果



A Grain of Rice 粟米

Xue Feng, teaching his community, said: Pick up the whole great earth in your fingers and it’s as big as a grain of rice. I throw it down before you. It's in a black lacquer bucket. You can‘t find it anywhere. Beat the drum. Call everyone to look for it.举雪峰示众云：“尽大地撮来如粟米粒大，抛向面前，漆桶不会，打鼓普请看。”



The ox head disappears; a horse head emerges. In the mirror of Cao Xi there‘s absolutely no dust. He beats the drum for you to come and look, but you don’t see. When spring arrives, for whom do the hundred flowers bloom?牛头没，马头回，曹溪镜里绝尘埃。打鼓看来君不见，百花春至为谁开？

A Grain of Rice 粟米



Xuefeng and Yantou on Pilgrimage

Xuefeng was on a pilgrimage with his brother student Yantou. They stayed at an inn during a snowstorm. Xuefeng spent his time meditating and studying. Yantou relaxed and slept all the time. One day, Xuefeng could not stand for this any more and said: “Brother, Brother, you should get up now.”Yantou said: “To do what?”义存禅师与师兄岩头全奯禅师外出，至澧州鳌山镇，被大雪所阻，住在一个野店里，进退不得。岩头禅师每天只管睡觉，而义存禅师却一直坚持坐禅。有一天，义存禅师实在看不过去，便喊岩头禅师道：“师兄！师兄！且起来。” 岩头禅师道：“作甚么？”



Xuefeng: This is very inconvenient to travel on pilgrimage with you. You disturb me and give me troubles. Today, we are here. You spend all the time lazing around. (Why don’t you meditate and study? What kind of a monk are you?)Yantou shouted: Chuang! what’s wrong with you? Sitting upright every day like that. You remind me of one of the painted-up clay idols in many villages. Also, are you thinking about women every days? Why do you spend so much time in idle meditation? (Do you actually get something out of it? What do you learn about yourself? )义存禅师道：“今生不著便，共文邃个（这）汉行脚，到处被他带累。今日到此，又只管打睡。岩头禅师喝道：“噇！眠去！每日床上坐，恰似七村里土地，他时后日魔魅人家男女去在。”



Xuefeng pointed to his chest: Well, now that you mention it, my mind races around like a windmill. I am not proud of myself. Yantou: Don’t say that. I can tell that you will be teaching Buddhism at the summit of solitary mountain.”Xuefeng: My mind is not yet at rest. I don’t know if I know anything at all about the teachings. Do you think I know anything or not? Yantou: Bring out what you know. I will let you know which one you should get rid of.义存禅师指着自己的胸口，解释道：“我这里未稳在，不敢自谩。” 岩头禅师道：“我将谓你他日向孤峰顶上盘结草庵，播扬大教，犹作这个语话！” 义存禅师又重复道：“我实在未稳在。” 岩头禅师道：“你若实如此，据你见处，一一通来。是处与你证明，不是处与你铲却。



Xuefeng: I arrived at Yanguan and heard about emptiness and form talks. I understood and got an entry point.Yantou: It was 30 years ago. Don’t mention that.Xuefeng: I saw a poem in Dongshan : “Don’t find that truth from your shadow. It is only a reflection on water. It is you but you are not it.”Yantou: Still, it is not an ultimate way.义存禅师道：“我初到盐官（齐安国师），见上堂举色空义，得个入处。” 岩头禅师道：“此去三十年，切忌举著。” 义存禅师接着道：“又见洞山过水偈曰：‘切忌从他觅，迢迢与我疏。渠今正是我，我今不是渠。’” 岩头禅师道：“若与么，自救也未彻在。”



Xuefeng: One day, I asked Te-shan: “Do I have the quality of attaining Mahayana?” Teshan staggered up and striked me a blow: "What are you saying?" I had an insight at that time When Te-shan hit me, it was like a bottom falling out of a bucket.Yantou gave a great shout, "KAH!" (he was known for his shout) and said, "Haven't you heard it said that what comes in through the gate is not the family treasure. "义存禅师又道：“后问德山：从上宗乘中事，学人还有分也无？德山打一棒，曰：道甚么！我当时如桶底脱相似。” 岩头禅师突然大声喝道：“你不闻道，从门入者不是家珍？”



Xuefeng: Then, what should I do?Yantou: If you want to spread Buddhism, they have to come from your heart. Then you will cover heaven and earth with them. With these words, Xuefeng got enlightened. He stood up and bowed. He said: my brother, Today is the day of achieving Ao-shan supreme way. 义存禅师接着问道：“他后如何即是（既然上面所讲都不是，那么，我以后如何做即是）？”岩头禅师道：“他后若欲播扬大教，一一从自己胸襟流出，将来与我盖天盖地去。” 义存禅师一听，豁然大悟，便起座作礼，连声叫道：“师兄，今日始是鳌山成道！” 　　



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)

20100417 meditation

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