20100925 meditation

Updated Mar 2010

加拿大佛教會湛山精舍　學佛班

禪坐入門 Introduction to

Chán Meditation2010/09/25

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



References Used in the Class 參考書

隋　天台智者大師 (538-597年 ) Meditation Practice Methods by Shramana Zhi Zhe

《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



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 withdrawn5.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 ,



禪修是一個漫長的旅程



讓我們開始這個旅程，這是一個遊覽我們內心的旅程，讓我們發現和探索「我是誰」。踏出第一步通常是困難的，在第一天的實習中，往往我們會覺得煩躁不安、想睡、無聊、懶惰或懷疑，或者甚至於會後悔加入禪修的行列。



要知道我們即將要做的事 -

「淨化我們的身心」

是一件不容易的事。



別人可幫我們做禪修嗎？答案是不可以。我們每個人都要親自去體驗，時時刻刻都要醒覺自己每個起心動念，要關注當下發生的所有事情和感受。其實禪修是沒有什麼神秘的，它就這麼簡單和直接。但需要我們去實踐、去修練。



要知道最高層次的快樂是禪修的快樂，止觀可以看到事物玄妙之真相。當一個初學者開始欣賞到內心時時刻刻地更新和變化，這是一個非常快樂的感受。初學者的喜悅心是來自於一個無為的心及直接的體驗，而不是由思考分析而來。



Meditation FAQ 靜坐須知

1、 Choose suitable: 　　　(a) Environment: a. quiet, undisturbed b. air circulating c. ambiance d. natural,

clean, simple(b) Cushion: a. soft lasting b. small pads, and(c) Clothing: a. loose cloth b. towels 2、 Avoid: 　　　(a) Windy/drifty (b) Backing (leaning on back )(c) Too full/hungry (d) Too

tired/vigorous exercise

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，不能吹風 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 : 初習靜坐時多半無法雙盤，則以單盤為

宜。單盤時臀部必須加坐墊，坐墊的高矮依各人身體狀況而定，總以舒適為原則。坐墊軟硬也必須適中。(3)衣物： a. 寬鬆衣服 b.護膝毛巾 , 天冷把兩膝和后腦包裹暖和。

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



Meditation FAQ 靜坐須知

3、 Beginner: 　　　(a) Seating: a. Set schedule, b. Relax Posture, c. Take notes,

d. Persistence. (b) Living: a. Regulate rest, eating, work and exercise, b. do

good but no evil, c. be compassionate d. refrain from indecency and intoxication, e. believe in karma

3 、初學禪坐之要求？　　　(1) 坐時要求： a. 定時定課，不要勉強坐太久，以時間短、次數多

為原則。持之以恒 b.放鬆全身神經與肌肉。微帶笑容。坐姿要求 c. 心得記錄

(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



The Vajra Prajnà Pàramità Sutra

金剛般若波羅蜜經

The Vajra Prajnà Pàramità Sutra

金剛般若波羅蜜經



Chapter 14 Still Extinction Apart from Marks第十四品離相寂滅分

The Buddha told Subhuti, “So it is, so it is. If someone hears this Sutra and is not frightened, or alarmed, or terrified, you should know that person is most rare. And why? Subhuti, the foremost pàramità is spoken of by the Tathàgata as no foremost pàramità, therefore it is called the foremost pàramità. “Subhuti, the pàramità of patience is spoken of by the Tathàgata as no pàramità of patience. Therefore is it called the pàramità of patience. And why?

佛告須菩提：「如是！如是！若復有人，得聞是經，不驚、不怖、不畏，當知是人甚為希有。何以故？須菩提！如來說：第一波羅蜜，非第一波羅蜜，是名第一波羅蜜。須菩提！忍辱波羅蜜，如來說非忍辱波羅蜜。何以故？




Subhuti, it is as in the past when the King of Kalinga dismembered my body. At that time I had no mark of self, no mark of others, no mark of living beings, and no mark of a life. And why? When I was cut limb from limb, if I had had a mark of self, a mark of others, a mark of living beings, or a mark of a life, I would have been outraged.須菩提！如我昔為歌利王割截身體，我於爾時，無我相

、無人相、無眾生相、無壽者相。何以故？我於往昔節節支解時，若有我相、人相、眾生相、壽者相，應生瞋恨。




“Subhuti, further I recall that in the past, for five hundred lives, I was the patient immortal. During all those lives I had no mark of self, no mark of others, no mark of living beings, and no mark of a life. For that reason, Subhuti, a Bodhisattva should, relinquishing all marks, produce the heart of Anuttarasaüyaksaübodhi. 須菩提！又念過去於五百世作忍辱仙人，於爾所世，

無我相、無人相、無眾生相、無壽者相。是故須菩提！菩薩應離一切相，發阿耨多羅三藐三菩提心。




He should produce that heart without dwelling in forms, he should produce that heart without dwelling in sounds, smells, tastes, tangible objects, or dharmas. He should produce that heart which does not dwell anywhere, any dwelling of the heart is no dwelling. Therefore the Buddha says, ‘the heart of a Bodhisattva should not dwell in forms when he gives.

不應住色生心，不應住聲香味觸法生心，應生無所住心。若心有住，則為非住。是故佛說：菩薩心不應住色布施。



Blue Cliff Recod – Case 29 : It Goes Along with It第二十九則隨他去

A monk asked Da Sui, “When the universe is destroyed in the fire ending the eon, will this be detroyed or not?”

Sui said, “Destroyed.” The monk said, “Then it goes along with that?”

Sui said, “ It goes along with that.”舉，僧問大隋：“劫火洞然大千俱壞，未審這個壞不壞？”隋云：“壞。”僧云：“恁麽則随他去也。”隋云：“随他去。”



Blue Cliff Recod – Case 29 Verse: It Goes Along with It第二十九則隨他去

Posing a question in the light of the eonic fire,The patchrobed monk was still stuck at a dual

barrier.Touchingly, for a single statement, “It goes along with

that.”He traveled intently back and forth ten thousand

miles alone.劫火光中立問端，衲僧猶滞兩重關。可憐一句随他語，萬裏區區獨往還。



www.ChamShanTemple.org

www.shengguangshi.blogspot.com

[email protected] Shi 釋聖光Tom Cheung 張相棠Kam Cheung 張仁勤Dennis Yap 葉普智

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)

20100925 meditation

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