- 主题发起人 一马当先
- 发布时间 2014-12-12
7. Secular Buddhism uses exclusively the language of the native population including terms that have been adopted into common usage such as karma, nirvana or Namaste.
7. 无神佛教只用当地的语言，包括那些已经成为当地语言常用语的词语如报应、涅槃、双手合十等等。
8. Secular Buddhism recognizes no authority outside one’s self.
8. 无神佛教不承认自我之外的任何权威。
There is no lineage, no priesthood, no titles.
它没有转世活佛，没有僧职，没有头衔。
Nor is there any recognition of external authority be it cultural, traditional, academic or otherwise.
它不承认外在的权威，无论这种权威是文化的，传统的，学术的，或是其它的。
Respect yes, but not authority.
它推崇的是尊重，但不是权威。
9. There are no special forms of dress or rituals.
9. 无神佛教没有特别服装或仪式。
10. Also unique to Secular Buddhism, yet in keeping with The Buddha’s teaching, is an emphasis on social time, encouraging and facilitating connection with others who seek freedom from suffering.
10. 遵循佛祖的教导，无神佛教还特别看重同道的交往，鼓励和促进寻求从苦厄中解脱的人们之间的联系。
7. 无神佛教只用当地的语言，包括那些已经成为当地语言常用语的词语如报应、涅槃、双手合十等等。
8. Secular Buddhism recognizes no authority outside one’s self.
8. 无神佛教不承认自我之外的任何权威。
There is no lineage, no priesthood, no titles.
它没有转世活佛，没有僧职，没有头衔。
Nor is there any recognition of external authority be it cultural, traditional, academic or otherwise.
它不承认外在的权威，无论这种权威是文化的，传统的，学术的，或是其它的。
Respect yes, but not authority.
它推崇的是尊重，但不是权威。
9. There are no special forms of dress or rituals.
9. 无神佛教没有特别服装或仪式。
10. Also unique to Secular Buddhism, yet in keeping with The Buddha’s teaching, is an emphasis on social time, encouraging and facilitating connection with others who seek freedom from suffering.
10. 遵循佛祖的教导，无神佛教还特别看重同道的交往，鼓励和促进寻求从苦厄中解脱的人们之间的联系。
在《发现社会》一书中，作者提到：“各种传统偏见抵制我们去探究和认识那些涉及我们生活的事实，对于社会学的理解来说，这些偏见比缺乏事实本身具有更大的阻碍作用。这些遮蔽社会事实的偏见阻挡了我们认识到它们之为偏见的性质。幻象的一个很重要的方面就是人们相信它是事实。”幻象就是虚构，即本书英文版中的fictio
老贝，这也是补充吧
老贝，这也是补充吧
11. Secular Buddhism does not speculate beyond the bounds of The Buddha’s teaching.
11. 无神佛教对佛陀教义之外内容不进行揣测。
Although other teachers provide welcome and complimentary perspectives and it is encouraged they be studied with respect and sincere interest, Secular Buddhism maintains its focus on the Buddha’s teaching of suffering and the end of suffering.
虽然其他的大师也提供了受到欢迎的和相宜得彰的观点，我们也鼓励大家心怀敬意和诚意地去学习这些观点，无神佛教还是集中于佛陀有关于苦厄和终止苦厄的教义之上。
12. Secular Buddhism is a path of intense self-effort.
12. 无神佛教是高度自我努力的一种途径。
No one and no thing can intercede on one’s behalf.
没有什么人，也没有什么东西能为此而代劳。
Progress is entirely dependent on one’s own diligence and practice.
修行的进步完全取决于个人的努力和实践。
13. In addition, Secular Buddhism can be further characterized as follows:
13. 除此之外，无神佛教还有以下特征：
11. 无神佛教对佛陀教义之外内容不进行揣测。
Although other teachers provide welcome and complimentary perspectives and it is encouraged they be studied with respect and sincere interest, Secular Buddhism maintains its focus on the Buddha’s teaching of suffering and the end of suffering.
虽然其他的大师也提供了受到欢迎的和相宜得彰的观点，我们也鼓励大家心怀敬意和诚意地去学习这些观点，无神佛教还是集中于佛陀有关于苦厄和终止苦厄的教义之上。
12. Secular Buddhism is a path of intense self-effort.
12. 无神佛教是高度自我努力的一种途径。
No one and no thing can intercede on one’s behalf.
没有什么人，也没有什么东西能为此而代劳。
Progress is entirely dependent on one’s own diligence and practice.
修行的进步完全取决于个人的努力和实践。
13. In addition, Secular Buddhism can be further characterized as follows:
13. 除此之外，无神佛教还有以下特征：
- It is therapeutic. It is directed specifically at the lessening of human suffering.
- 它是有治疗效果的。它的目的专门是减少人的痛苦。
- It is psychological. Its focus is only on the human condition.
- 它是作用于心理的。它的焦点完全集中于人的心理状态。
- It is scientific. It is based solely on the natural laws of cause and effect.
- 它是符合科学的。它基于因果的自然规律。
- It is pragmatic. It is defined by its usefulness alone.
- 它是实用的。它的内容的取舍仅限其有用性。
- It is empirical. Personal experience and direct validation are the only authority.
- 它是体验性质的。个人的经历和亲身验证才是最重要的。
What Is Meditation and Why Do We Do It?
打坐是什么？我们为什么要打坐？
If you’re reading this, you’ve likely heard some buzz about meditation in the popular media, from a friend or co-worker, or someone who may be a meditator.
假若您在阅读此文，你很可能是从流行媒体中，或是从朋友或同事那里，或者是打坐的人那里，听说了些有关打坐的东东。
And what you’ve heard or been told can cover a wide variety of accurate and inaccurate information, further complicated by a tremendous variety of meditation techniques, let alone finding what you find most helpful to your needs.
您听到或被告知的东东中可能包含有各种各样准确的和不准确的信息，而且打坐的技巧也是五花八门，这使得情况进一步复杂，找到能够就您所需的信息就更加困难。
We’ll start by talking about some of the concepts that are likely to be the most beneficial, regardless of your long term goals, ideological stance, or ideas you may already have about meditation.
无论您的长远目标是什么，您有什么样的观念立场，您对打坐有什么既有的知识，让我们将先来谈谈一些可能最有用的概念。
打坐是什么？我们为什么要打坐？
If you’re reading this, you’ve likely heard some buzz about meditation in the popular media, from a friend or co-worker, or someone who may be a meditator.
假若您在阅读此文，你很可能是从流行媒体中，或是从朋友或同事那里，或者是打坐的人那里，听说了些有关打坐的东东。
And what you’ve heard or been told can cover a wide variety of accurate and inaccurate information, further complicated by a tremendous variety of meditation techniques, let alone finding what you find most helpful to your needs.
您听到或被告知的东东中可能包含有各种各样准确的和不准确的信息，而且打坐的技巧也是五花八门，这使得情况进一步复杂，找到能够就您所需的信息就更加困难。
We’ll start by talking about some of the concepts that are likely to be the most beneficial, regardless of your long term goals, ideological stance, or ideas you may already have about meditation.
无论您的长远目标是什么，您有什么样的观念立场，您对打坐有什么既有的知识，让我们将先来谈谈一些可能最有用的概念。
最后编辑: 2016-04-27
It may be helpful to understand that there really are many different kinds of meditation, each with its own way of engaging the mind.
也许，明了打坐的种类各有不同会对我们有所帮助。每种打坐都有其自己的方式与心相合。
Terms like “vipassana”, “jhana”, and “metta” may sound exotic, but simply refer to particular exercises of the mind that anyone can do.
“内观”、“定境”、“慈观”等说法听上去挺玄妙，其实它们只是指一些人人都可以做的具体操练心性的练习。
That is one of the main concepts behind meditation: In the same way we can exercise the body to get it in better condition, we can exercise the mind.
打坐的一个基础的概念是：和锻炼身体以强健体魄一样，我们也可以锻炼我们的心性。
By practicing some of the skills you can learn quite easily, you can improve the functioning of your mind.
通过运用您能相当容易地学会的打坐的技能，您能够改善您心性的机能。
Don’t be fooled, though.
但是，别被误导了。
Even if the basic techniques are easy to learn, they can be very challenging to do, especially on a regular basis.
即使简单的技巧很容易学，做好它们，特别是持之以恒地做好它们，还是很有挑战性的。
We should understand that “mind” is not the same as “brain”.
我们应该明白“心性”和“大脑”是不一样的。
The brain is certainly a biological component, one of the most critical and interesting in meditation, but mind is a much more broad term that refers to a personal process which perceives, recognizes, thinks, experiences, and reacts to stimulus.
大脑当然是一个生理的器官，是打坐时要用到的最重要最有趣的器官之一，但心性是一个范围更广的概念，它是指个人的感知、认识、思考、体验，和对刺激进行反应的过程。
It’s a component of the processes that make up the wonderfully complex beings we are, but shouldn’t be entangled with or mistaken for being you.
在这个器官中发生有许许多多的过程，而这些过程组成我们这些复杂存在，但大脑不应该被混淆或错当成你和我。
Volumes could and have been written about what mind is, but as an introduction to meditation that’s a good place to start!
关于心性是什么的书已经写了很多，也还可以写出很多，但要介绍打坐，说说心性是什么依旧是个很好的开端。
也许，明了打坐的种类各有不同会对我们有所帮助。每种打坐都有其自己的方式与心相合。
Terms like “vipassana”, “jhana”, and “metta” may sound exotic, but simply refer to particular exercises of the mind that anyone can do.
“内观”、“定境”、“慈观”等说法听上去挺玄妙，其实它们只是指一些人人都可以做的具体操练心性的练习。
That is one of the main concepts behind meditation: In the same way we can exercise the body to get it in better condition, we can exercise the mind.
打坐的一个基础的概念是：和锻炼身体以强健体魄一样，我们也可以锻炼我们的心性。
By practicing some of the skills you can learn quite easily, you can improve the functioning of your mind.
通过运用您能相当容易地学会的打坐的技能，您能够改善您心性的机能。
Don’t be fooled, though.
但是，别被误导了。
Even if the basic techniques are easy to learn, they can be very challenging to do, especially on a regular basis.
即使简单的技巧很容易学，做好它们，特别是持之以恒地做好它们，还是很有挑战性的。
We should understand that “mind” is not the same as “brain”.
我们应该明白“心性”和“大脑”是不一样的。
The brain is certainly a biological component, one of the most critical and interesting in meditation, but mind is a much more broad term that refers to a personal process which perceives, recognizes, thinks, experiences, and reacts to stimulus.
大脑当然是一个生理的器官，是打坐时要用到的最重要最有趣的器官之一，但心性是一个范围更广的概念，它是指个人的感知、认识、思考、体验，和对刺激进行反应的过程。
It’s a component of the processes that make up the wonderfully complex beings we are, but shouldn’t be entangled with or mistaken for being you.
在这个器官中发生有许许多多的过程，而这些过程组成我们这些复杂存在，但大脑不应该被混淆或错当成你和我。
Volumes could and have been written about what mind is, but as an introduction to meditation that’s a good place to start!
关于心性是什么的书已经写了很多，也还可以写出很多，但要介绍打坐，说说心性是什么依旧是个很好的开端。
So, meditation is a way we can exercise our minds, but to what end, what is the result or goal?
也就是说，打坐是一种我们可以锻炼我们心性的方法。但是这种锻炼的目的是什么？结果或目标是什么？
After all, there’s no real point to doing an exercise if we don’t see any kind of result.
无论如何，如果我们看不到任何的结果，锻炼就没有意义。
Different kinds of meditation are associated with different effects, and your mileage may vary based on the duration and consistency of your practice.
不同的打坐有不同的效果。您的成效将取决于您打坐的时间和一致性。
The scientific studies of the effects of meditation are also in their infancy, so while it’s an exciting time in the exploration of contemplative practices with modern tools and methods, there’s still a lot of ground to cover.
有关打坐效果的科学研究还非常不成熟，因而虽然现在是一个以现代工具和方法探索冥想修行的令人兴奋的时代，我们还有很多未知的领域。
Based on the kind of meditation we do, the intention we set in our practice, and the effort we put into it, some commonly experienced outcomes are:
就我们修行的打坐、我们修行的初衷、我们修行的努力而言，下面是一些经常体验到的结果：
虽然大家都知道打坐可以使人放松，但好像除此之外，就没啥好处。其实，打坐的好处比休假或者白天睡上一大觉的好处还要多。
也就是说，打坐是一种我们可以锻炼我们心性的方法。但是这种锻炼的目的是什么？结果或目标是什么？
After all, there’s no real point to doing an exercise if we don’t see any kind of result.
无论如何，如果我们看不到任何的结果，锻炼就没有意义。
Different kinds of meditation are associated with different effects, and your mileage may vary based on the duration and consistency of your practice.
不同的打坐有不同的效果。您的成效将取决于您打坐的时间和一致性。
The scientific studies of the effects of meditation are also in their infancy, so while it’s an exciting time in the exploration of contemplative practices with modern tools and methods, there’s still a lot of ground to cover.
有关打坐效果的科学研究还非常不成熟，因而虽然现在是一个以现代工具和方法探索冥想修行的令人兴奋的时代，我们还有很多未知的领域。
Based on the kind of meditation we do, the intention we set in our practice, and the effort we put into it, some commonly experienced outcomes are:
就我们修行的打坐、我们修行的初衷、我们修行的努力而言，下面是一些经常体验到的结果：
- Improved emotional regulation
- 改善对感情的调控
- Increased tolerance of chronic pain
- 增强对慢性病痛的承受力
- Improved sleep
- 改善睡眠
- Greater attention to detail
- 增强对细节的注意力
- Decreased stress levels
- 降低紧张的程度
- Reduced occurrence of depression
- 减少抑郁的发生
虽然大家都知道打坐可以使人放松，但好像除此之外，就没啥好处。其实，打坐的好处比休假或者白天睡上一大觉的好处还要多。
最后编辑: 2016-04-29
While many people experience wonderful benefits from meditating, no meditator feels blissful and alert all the time.
一方面许多人都从打坐中体验到神奇的功效，另一方面，没有一个打坐的人总是心里充满喜悦，头脑清醒。
You may experience a lot of restlessness and mental activity, and start thinking you’re having a bad meditation experience or are doing something wrong.
您也许会体验不少的不安和焦躁，开始认为您有不好的打坐经历，或者是有什么做得不对的地方。
But meditation isn’t about achieving any certain state, not even peacefulness and calm.
然而，打坐并不是追求达到某一状态，甚至并不是要取得平和和冷静。
It’s about learning to be with and observe your experience, just the way it is.
打坐是要学会与您的体验共处，学会观察您的不走样的真实体验。
Even if you recognize that you’ve become lost in thoughts or daydreams, just that act of noticing is the most powerful part of meditation.
即使您认识到您走神了，做白日梦了，这也不要紧。注意到这些本身就是打坐很强有力的一个方面。
What Kind of Meditation is Right For Me?
哪一种打坐适合我？
Certainly meditation is not a magic bullet, and it does not solve all problems.
可以肯定的是，打坐并不是仙丹妙药，它不能解决所有的问题。
Serious emotional and mental problems are still best treated by seeking professional help, as meditation is no substitute for therapy.
严重的心理和精神问题仍然需要去找专业人士来帮助来解决。打坐并不能代替治疗。
In the instances of such problems, meditation may or may not play a role in a portfolio of treatment options, which could include medication and ongoing therapy.
在此类问题的某些案例中，打坐也许会也许不会在一套包括打坐和持续疗护的治疗方案中起到一定的作用。
Please seek professional help if you are experiencing chronic or severe emotional or mental problems, and if you’re interested in meditation as a component of your ongoing intervention, follow the guidance of your therapist.
如果您患有慢性心理或者精神疾病，请寻求专业人士的帮助。如果您有兴趣把打坐当成您持续治疗过程中的一部分，请遵从您的治疗师的指导。
一方面许多人都从打坐中体验到神奇的功效，另一方面，没有一个打坐的人总是心里充满喜悦，头脑清醒。
You may experience a lot of restlessness and mental activity, and start thinking you’re having a bad meditation experience or are doing something wrong.
您也许会体验不少的不安和焦躁，开始认为您有不好的打坐经历，或者是有什么做得不对的地方。
But meditation isn’t about achieving any certain state, not even peacefulness and calm.
然而，打坐并不是追求达到某一状态，甚至并不是要取得平和和冷静。
It’s about learning to be with and observe your experience, just the way it is.
打坐是要学会与您的体验共处，学会观察您的不走样的真实体验。
Even if you recognize that you’ve become lost in thoughts or daydreams, just that act of noticing is the most powerful part of meditation.
即使您认识到您走神了，做白日梦了，这也不要紧。注意到这些本身就是打坐很强有力的一个方面。
What Kind of Meditation is Right For Me?
哪一种打坐适合我？
Certainly meditation is not a magic bullet, and it does not solve all problems.
可以肯定的是，打坐并不是仙丹妙药，它不能解决所有的问题。
Serious emotional and mental problems are still best treated by seeking professional help, as meditation is no substitute for therapy.
严重的心理和精神问题仍然需要去找专业人士来帮助来解决。打坐并不能代替治疗。
In the instances of such problems, meditation may or may not play a role in a portfolio of treatment options, which could include medication and ongoing therapy.
在此类问题的某些案例中，打坐也许会也许不会在一套包括打坐和持续疗护的治疗方案中起到一定的作用。
Please seek professional help if you are experiencing chronic or severe emotional or mental problems, and if you’re interested in meditation as a component of your ongoing intervention, follow the guidance of your therapist.
如果您患有慢性心理或者精神疾病，请寻求专业人士的帮助。如果您有兴趣把打坐当成您持续治疗过程中的一部分，请遵从您的治疗师的指导。
If you’re simply interested in trying out meditation to see what it’s about, or to have some of the benefits listed above, the good news is that there is a general tendency for the various kinds of meditation to start with the same basic principles and techniques.
假如您只是有意试试打坐，以了解它是怎么回事儿，或者得到上述的一些好处，您会欣喜地发现总的来说各种各样的打坐基本原则和技巧的出发点都是一样的。
Of course there is some variation, but the instructions here should be compatible with most types you may eventually want to practice.
当然，细微的不同还是存在的。也许您最终会选择修行某一种打坐，但大多数打坐门派的基本教学内容是相容的。
Once you have built a foundation of these basic skills, you can then develop a more in-depth exploration of:
一旦您有了这些基本技能的基础，您就可以进而做更深一步的探索：
还是那句话，这些基本的教学内容能够帮助您打下一个打坐技能的基础，这些技能在各种打坐修行中都会有用，无论您最后决定专注于哪个门派。
You may want to try different techniques, and shift your practice to suit what’s happening in your life at that moment — it is not uncommon to do a mindfulness meditation one day, and a loving friendliness meditation another.
您也许应该试试不同的技巧，根据您生活中此时此刻发生的事情调整您的修行——经常有人今日为专心而打坐，明日又为友善而打坐，这并不是稀罕的事情。
假如您只是有意试试打坐，以了解它是怎么回事儿，或者得到上述的一些好处，您会欣喜地发现总的来说各种各样的打坐基本原则和技巧的出发点都是一样的。
Of course there is some variation, but the instructions here should be compatible with most types you may eventually want to practice.
当然，细微的不同还是存在的。也许您最终会选择修行某一种打坐，但大多数打坐门派的基本教学内容是相容的。
Once you have built a foundation of these basic skills, you can then develop a more in-depth exploration of:
一旦您有了这些基本技能的基础，您就可以进而做更深一步的探索：
- Concentration — samatha — can lead you into deep meditative states and experiences like the jhanas, which can positively impact our off-the-cushion mental state
- 聚精会神——禅定——能够将您带入深度打坐状态，是您能够体验例如境定，有离垫之感。
- Insight — vipassana — can help us see through some of our misperceptions about the world and ourselves, so we can respond more skillfully to life’s events
- 洞悉之力——内观——能够帮助我们看穿我们关于世界和我们自己的幻觉，让我们更有能应付生活中发生的事件。
- Loving Friendliness — metta — intentionally practicing mental states of kindness, which can help us in our social interactions
- 爱意友善——慈心——有意识地练习善意的精神状态，这样的状态能够帮助我们与他人交往。
- … and many, many more!
- ... 还有很多，很多！
还是那句话，这些基本的教学内容能够帮助您打下一个打坐技能的基础，这些技能在各种打坐修行中都会有用，无论您最后决定专注于哪个门派。
You may want to try different techniques, and shift your practice to suit what’s happening in your life at that moment — it is not uncommon to do a mindfulness meditation one day, and a loving friendliness meditation another.
您也许应该试试不同的技巧，根据您生活中此时此刻发生的事情调整您的修行——经常有人今日为专心而打坐，明日又为友善而打坐，这并不是稀罕的事情。
Starting a Meditation Practice — What To Do
开始打坐修行——要做些什么
Understand What We’re Doing
了解我们做的事情
The benefits to meditation listed above occur because of what it is we’re doing in the practice.
上述打坐的效果是因我们在打坐中的所作所为而产生的结果。
It’s not magic, it’s not blissing out, and it’s not pointless navel-gazing.
打坐并不是什么巫术，也不是无端狂喜，更不是徒劳无功地盯着肚脐眼看。
Instead, we’re taking advantage of how our minds function in the natural world, capitalizing on the brain’s adaptability.
在打坐时，我们是利用我们心性在自然界中所具备的功能，从大脑的适应能力中获益。
This self-directed neuroplasticity is an amazing feature of meditation, that we can intentionally change both the functioning and even physical structure of the brain.
这种自我引导的神经塑形是打坐中令人称奇的内容，我们能够按照我们的意图改变大脑的功能甚至其物理构造。
What is it that we do during meditation? Simply put, we’re doing a few basic things:
我们在打坐时做什么？简单地说，我们做如下件事儿：
We’re bringing our attention to the present moment.
我们把我们的注意力放在当前的时刻。
By doing this, we start to loosen our tendency to lose focus on what’s going on around us and spend time in a past we can’t change, or a future that we can’t reliably depend on.
这样做，我们能开始放松我们常有的倾向。我们经常会不关注我们目前所处环境，把时间耗费在不能改变的过去，或着是无法依赖的未来上面。
开始打坐修行——要做些什么
Understand What We’re Doing
了解我们做的事情
The benefits to meditation listed above occur because of what it is we’re doing in the practice.
上述打坐的效果是因我们在打坐中的所作所为而产生的结果。
It’s not magic, it’s not blissing out, and it’s not pointless navel-gazing.
打坐并不是什么巫术，也不是无端狂喜，更不是徒劳无功地盯着肚脐眼看。
Instead, we’re taking advantage of how our minds function in the natural world, capitalizing on the brain’s adaptability.
在打坐时，我们是利用我们心性在自然界中所具备的功能，从大脑的适应能力中获益。
This self-directed neuroplasticity is an amazing feature of meditation, that we can intentionally change both the functioning and even physical structure of the brain.
这种自我引导的神经塑形是打坐中令人称奇的内容，我们能够按照我们的意图改变大脑的功能甚至其物理构造。
What is it that we do during meditation? Simply put, we’re doing a few basic things:
我们在打坐时做什么？简单地说，我们做如下件事儿：
We’re bringing our attention to the present moment.
我们把我们的注意力放在当前的时刻。
By doing this, we start to loosen our tendency to lose focus on what’s going on around us and spend time in a past we can’t change, or a future that we can’t reliably depend on.
这样做，我们能开始放松我们常有的倾向。我们经常会不关注我们目前所处环境，把时间耗费在不能改变的过去，或着是无法依赖的未来上面。
最后编辑: 2016-05-02
We observe what’s happening in that moment.
我们观察在当下的时刻里发生了什么。
This starts to weaken our habit of mistakenly identifying ourselves as our body, feelings, thoughts, or that which is going on around us.
这样做会开始弱化我们错误地把自己看作是自己的身体、情感、思想、或经历的事情的习惯。
We set aside judgment about what we observe.
我们放弃对我们观察到的事物的判断。
This helps us disengage from the narratives which often guide our actions, instead of us guiding our actions.
这样做会帮助我们摆脱那些通常指导我们行为的叙事，是我们真正成为我们行为的主人。
We can then narrow the focus of our attention to a single object, or widen it to encompass a variety of phenomenon, all still in the present moment.
这样我们能够把我们的注意力聚焦于单一的事物，或者扩大着力的范围，注意多种的现象，但无论如何都是关注当下。
Whatever particular technique we use, we’re developing skills that help us respond better during the challenges of daily living, rather than reacting out of the usual habit patterns, likes, aversions, emotions, or train of thoughts.
无论我们使用到的技巧是什么，我们都在发展我们的技能。这些技能会帮助我们更好地应对我们日常生活中的挑战，而不是仅仅是依赖习以为常的模式、喜好、爱憎、情感、或想法。
我们观察在当下的时刻里发生了什么。
This starts to weaken our habit of mistakenly identifying ourselves as our body, feelings, thoughts, or that which is going on around us.
这样做会开始弱化我们错误地把自己看作是自己的身体、情感、思想、或经历的事情的习惯。
We set aside judgment about what we observe.
我们放弃对我们观察到的事物的判断。
This helps us disengage from the narratives which often guide our actions, instead of us guiding our actions.
这样做会帮助我们摆脱那些通常指导我们行为的叙事，是我们真正成为我们行为的主人。
We can then narrow the focus of our attention to a single object, or widen it to encompass a variety of phenomenon, all still in the present moment.
这样我们能够把我们的注意力聚焦于单一的事物，或者扩大着力的范围，注意多种的现象，但无论如何都是关注当下。
Whatever particular technique we use, we’re developing skills that help us respond better during the challenges of daily living, rather than reacting out of the usual habit patterns, likes, aversions, emotions, or train of thoughts.
无论我们使用到的技巧是什么，我们都在发展我们的技能。这些技能会帮助我们更好地应对我们日常生活中的挑战，而不是仅仅是依赖习以为常的模式、喜好、爱憎、情感、或想法。
Where and When
何时何地打坐
Set aside a location and time, perhaps somewhere quiet in your home, where you won’t be disturbed while you’re meditating.
定下地点和时间。也许应该找一个家中安静的地方，保证您在此打坐不会受到打扰。
If you can find a spot that’s going to allow you to be physically comfortable, calm, where you can set aside the stresses of the day, that might be a good place to consider.
如果您能找到一个身体上感到舒适、平静、免于日常紧张的地方，这也许可以考虑成为一个上佳的选择。
Turn off your cell phone, and try to arrange with others in the house to let you have a little uninterrupted time to yourself.
关掉您的手机，告诉同住的人您需要有一点儿不被打扰的时间。
If folks can be quiet, too, it can help to have as few distractions as possible.
假若家人也能保持安静，这能使您尽量少受搅扰。
You may want to have a timer, so something else can keep track of how long you meditate and you can focus on present moment awareness.
也许您会想使用一个定时器，或者什么别的东西，来告诉您打坐了多少时间，这样您可以全身心地专注当下的意念。
Pick one that has a gentle, rather than jarring tone when the set time is up, to let you know this session’s set time is complete without startling you, and one that doesn’t tick or make any noise while you’re practicing.
选一个发声柔和而不是刺耳的报时装置。这样您可以知道打坐的时段已满，而不被吓一跳。您打坐时，计时装置最好也不要发出滴答的响声，或者什么其它的噪音。
何时何地打坐
Set aside a location and time, perhaps somewhere quiet in your home, where you won’t be disturbed while you’re meditating.
定下地点和时间。也许应该找一个家中安静的地方，保证您在此打坐不会受到打扰。
If you can find a spot that’s going to allow you to be physically comfortable, calm, where you can set aside the stresses of the day, that might be a good place to consider.
如果您能找到一个身体上感到舒适、平静、免于日常紧张的地方，这也许可以考虑成为一个上佳的选择。
Turn off your cell phone, and try to arrange with others in the house to let you have a little uninterrupted time to yourself.
关掉您的手机，告诉同住的人您需要有一点儿不被打扰的时间。
If folks can be quiet, too, it can help to have as few distractions as possible.
假若家人也能保持安静，这能使您尽量少受搅扰。
You may want to have a timer, so something else can keep track of how long you meditate and you can focus on present moment awareness.
也许您会想使用一个定时器，或者什么别的东西，来告诉您打坐了多少时间，这样您可以全身心地专注当下的意念。
Pick one that has a gentle, rather than jarring tone when the set time is up, to let you know this session’s set time is complete without startling you, and one that doesn’t tick or make any noise while you’re practicing.
选一个发声柔和而不是刺耳的报时装置。这样您可以知道打坐的时段已满，而不被吓一跳。您打坐时，计时装置最好也不要发出滴答的响声，或者什么其它的噪音。
Do It!
现在就开始吧！
Once you’ve got an understanding of the ideas of what you’re doing in meditation, your location is picked out, and you have a time when you can meditate undisturbed, the next step is to give it a try.
一旦您对打坐时该做些什么有些了解，选好了合适的打坐地方，确定了一段不被打扰的时间，下一步就是实际尝试一下了。
You don’t have to sit on a cushion, you can sit in a chair.
您不必非得坐在一个垫子上，坐在椅子上也是可以的。
If you do, it can help you remain alert by sitting forward, not leaning on the back rest, but fully alert, attentive, maintaining an upright posture.
如果您坐在椅子上，别靠在靠背上，这样可以帮助您保持清醒，注意力集中，保持一个正直的坐姿。
You can rest your hands in your lap, in a position that won’t cause tension in your shoulders or neck.
您可以将双手放在膝上，放置的位置以能让您的肩膀和脖子放松为好。
Be sure to set your timer for whatever is a manageable, but reaching goal, and start it.
定时器的时间设置别太长，也别太短，稍作努力可以达到比较好，然后开始。
If it’s your first time, ten minutes is a reasonable starting point.
如果这是您的第一次，十分钟是个不错的开端。
It may be helpful for you to start with two things.
首先留意两个事情也许对您开始打坐有所帮助。
First, set an intention for this session.
其一，为您的打坐定下一个目的。
That intention may be to put aside your stresses from the day, it may be to keep your attention on the object of your meditation, or to move your awareness through various places on your body.
例如，这个目的可以是驱逐一天积累下来的紧张，或是把您的注意力放在一个什么打坐的对象上，或者使您的意念穿过身体的不同部分。
Second, relax and attend to the present moment, perhaps by taking three very slow, deep breaths, inviting your awareness to the sensation of the breath.
其二，放松并把注意力放在当下，也许可以非常慢速地深呼吸三次，让您的意念细细体会呼吸的感觉。
现在就开始吧！
Once you’ve got an understanding of the ideas of what you’re doing in meditation, your location is picked out, and you have a time when you can meditate undisturbed, the next step is to give it a try.
一旦您对打坐时该做些什么有些了解，选好了合适的打坐地方，确定了一段不被打扰的时间，下一步就是实际尝试一下了。
You don’t have to sit on a cushion, you can sit in a chair.
您不必非得坐在一个垫子上，坐在椅子上也是可以的。
If you do, it can help you remain alert by sitting forward, not leaning on the back rest, but fully alert, attentive, maintaining an upright posture.
如果您坐在椅子上，别靠在靠背上，这样可以帮助您保持清醒，注意力集中，保持一个正直的坐姿。
You can rest your hands in your lap, in a position that won’t cause tension in your shoulders or neck.
您可以将双手放在膝上，放置的位置以能让您的肩膀和脖子放松为好。
Be sure to set your timer for whatever is a manageable, but reaching goal, and start it.
定时器的时间设置别太长，也别太短，稍作努力可以达到比较好，然后开始。
If it’s your first time, ten minutes is a reasonable starting point.
如果这是您的第一次，十分钟是个不错的开端。
It may be helpful for you to start with two things.
首先留意两个事情也许对您开始打坐有所帮助。
First, set an intention for this session.
其一，为您的打坐定下一个目的。
That intention may be to put aside your stresses from the day, it may be to keep your attention on the object of your meditation, or to move your awareness through various places on your body.
例如，这个目的可以是驱逐一天积累下来的紧张，或是把您的注意力放在一个什么打坐的对象上，或者使您的意念穿过身体的不同部分。
Second, relax and attend to the present moment, perhaps by taking three very slow, deep breaths, inviting your awareness to the sensation of the breath.
其二，放松并把注意力放在当下，也许可以非常慢速地深呼吸三次，让您的意念细细体会呼吸的感觉。
The breath is what you can start with.
呼吸可以是您开始学习打坐的着眼之处。
It is always there for you, even when you’re not meditating, and is a very useful way to develop attention in this simple activity in the present moment.
不管您打不打坐，呼吸总是要做的事情。在这个简单的行为中，发展关注当下的能力是一个有效的方法。
You can direct your awareness to the sensation of air passing at the tip of your nose, or the expansion of your belly, whichever is easiest for you to notice and follow.
您可以有意识地去感受空气通过您的鼻端，或是您肚子的起伏，不管是啥都行，只要您能容易地注意到，并用意念跟随。
Having an open and relaxed, inquisitive attitude about this simple physical process, being aware of the starting of the in-breath, through the entire duration of the inhale, up to the end, then switching to the out-breath, its arising, its duration, and completion.
对这个简单的生理过程，保持一个开放的，放松的，好奇的心态，去意识开始吸气，及其整个的吸入过程，直到结束，然后是呼气，开始，呼出过程，以及结束。
Then invite the attention afresh with the next breath, and the one after that, just observing the sensation.
然后，把注意力放到下一个呼吸循环，以此类推，细细体会。
At first we can easily get distracted by what seems like a new and increased number of thoughts, but they’re not new, we’re simply stepping back and noticing them perhaps for the first time in our lives.
在开头，我们会很容易分心，杂念会不断产生。这些杂念都不新鲜，我们只不过是重复过去做过的事情，但现在也许是我们第一次注意到了它们。
It’s not a problem, they’ve always been there, and they not only lack substance, but each one arises and falls, just like the breath.
这没关系。杂念总是存在的，它们没啥意义，就像呼吸，它们进进出出。
They’re impermanent, coming and going, and you can start to build a skill in your meditation of just letting them be thoughts instead of powerful ideas upon which you have to act.
它们转瞬即逝，来去无踪，您可以在打坐之中，逐渐培养出一种能力，让杂念仅仅是念想，而不将其付诸行动。
Every moment, you have a choice, and meditation helps you begin to notice that and make the best choice you can.
每一个时刻，您都是有选择的。打坐能帮助您开始注意到这些，帮助您可以做出最好的选择。
呼吸可以是您开始学习打坐的着眼之处。
It is always there for you, even when you’re not meditating, and is a very useful way to develop attention in this simple activity in the present moment.
不管您打不打坐，呼吸总是要做的事情。在这个简单的行为中，发展关注当下的能力是一个有效的方法。
You can direct your awareness to the sensation of air passing at the tip of your nose, or the expansion of your belly, whichever is easiest for you to notice and follow.
您可以有意识地去感受空气通过您的鼻端，或是您肚子的起伏，不管是啥都行，只要您能容易地注意到，并用意念跟随。
Having an open and relaxed, inquisitive attitude about this simple physical process, being aware of the starting of the in-breath, through the entire duration of the inhale, up to the end, then switching to the out-breath, its arising, its duration, and completion.
对这个简单的生理过程，保持一个开放的，放松的，好奇的心态，去意识开始吸气，及其整个的吸入过程，直到结束，然后是呼气，开始，呼出过程，以及结束。
Then invite the attention afresh with the next breath, and the one after that, just observing the sensation.
然后，把注意力放到下一个呼吸循环，以此类推，细细体会。
At first we can easily get distracted by what seems like a new and increased number of thoughts, but they’re not new, we’re simply stepping back and noticing them perhaps for the first time in our lives.
在开头，我们会很容易分心，杂念会不断产生。这些杂念都不新鲜，我们只不过是重复过去做过的事情，但现在也许是我们第一次注意到了它们。
It’s not a problem, they’ve always been there, and they not only lack substance, but each one arises and falls, just like the breath.
这没关系。杂念总是存在的，它们没啥意义，就像呼吸，它们进进出出。
They’re impermanent, coming and going, and you can start to build a skill in your meditation of just letting them be thoughts instead of powerful ideas upon which you have to act.
它们转瞬即逝，来去无踪，您可以在打坐之中，逐渐培养出一种能力，让杂念仅仅是念想，而不将其付诸行动。
Every moment, you have a choice, and meditation helps you begin to notice that and make the best choice you can.
每一个时刻，您都是有选择的。打坐能帮助您开始注意到这些，帮助您可以做出最好的选择。
If you lose track of the breath, that’s okay, and is in fact very normal and expected.
如果您从呼吸中分神了，这也没问题。这实际上很正常，是不出所料的事情。
Don’t beat yourself up about it, just kindly and gently return your attention to the breath.
别过多地自责，宽容温柔地把您的注意力重新放回到呼吸上。
You’ll do this again and again, throughout the entire meditation session.
您要在打坐的整个过程中一遍又一遍地这样做。
This is what we mean by the practice.
这就是我们说的修行的意思。
It’s a simple idea that can be hard to implement, it’s a practice, not a perfect!
这是一个简单的概念，但说着容易做到难。这是一种修行，不是一个完美的状态！
There are many ways to help apply your attention and sustain it.
有许多的方法可以帮助您引导和保持您的注意力。
One way to do this is to count with each exhale, starting with one, put your full attention on the inhale, then count silently two to yourself on the next exhale, put your full attention on the next inhale… all the way to ten.
比如，在呼气的时候计数，从一开始，把全部的注意力放在吸气过程，然后在再次呼气时默数二，再把全部的注意力放在下一次的吸气过程 ... 如此数到十 。
After reaching ten, start again at one.
到十之后，再从一开始。
Again, it’s perfectly normal and expected to lose count!
再说一遍，如果数错了也很正常，没啥意外的。
Just kindly and gently return your attention to the breath, and start again at one.
宽容温柔地把您的注意力重新放回到呼吸上，再次从一开始。
如果您从呼吸中分神了，这也没问题。这实际上很正常，是不出所料的事情。
Don’t beat yourself up about it, just kindly and gently return your attention to the breath.
别过多地自责，宽容温柔地把您的注意力重新放回到呼吸上。
You’ll do this again and again, throughout the entire meditation session.
您要在打坐的整个过程中一遍又一遍地这样做。
This is what we mean by the practice.
这就是我们说的修行的意思。
It’s a simple idea that can be hard to implement, it’s a practice, not a perfect!
这是一个简单的概念，但说着容易做到难。这是一种修行，不是一个完美的状态！
There are many ways to help apply your attention and sustain it.
有许多的方法可以帮助您引导和保持您的注意力。
One way to do this is to count with each exhale, starting with one, put your full attention on the inhale, then count silently two to yourself on the next exhale, put your full attention on the next inhale… all the way to ten.
比如，在呼气的时候计数，从一开始，把全部的注意力放在吸气过程，然后在再次呼气时默数二，再把全部的注意力放在下一次的吸气过程 ... 如此数到十 。
After reaching ten, start again at one.
到十之后，再从一开始。
Again, it’s perfectly normal and expected to lose count!
再说一遍，如果数错了也很正常，没啥意外的。
Just kindly and gently return your attention to the breath, and start again at one.
宽容温柔地把您的注意力重新放回到呼吸上，再次从一开始。
As you continue with a regular meditation practice, over time you may be able to maintain an unbroken count to ten for the entire meditation session of ten minutes.
通过不断的打坐练习，您将能够在十分钟的打坐过程中无间断地从一数到十。
If you can do that consistenly, consider increasing the amount of time you meditate to fifteen, twenty, or thirty minutes.
当您能稳定地做到这一点的时候，您可以考虑把每次打坐的时间延长到十五，二十，或是三十分钟。
Even if you can’t maintain the count to ten, if you can meditate for longer than ten minutes, try increasing the amount of time.
即使您不能做到不出错，如果您能做到长于十分钟的打坐，还是可以试着延长打坐的时间。
You can then consider challenging your attention by just counting to one.
掌握了从一数到十的技巧之后，您可以挑战自己的注意力，看看只数一行不行。
That may sound easy, but can be even harder than counting to ten!
这也许听上去容易，实际上可能比数到十难得多！
And eventually, drop the counting entirely from your meditation — it’s not about the count, it’s about developing your ability to apply and maintain your attention.
最终的目标是不要在打坐中数数——打坐的目的不是数数，打坐是锻炼您运用和保持您的注意力。
Eventually your awareness of the breath can come more easily, and instead of having to continually bring it back, the thoughts can settle more quickly and consistently, so your attention is maintained without putting forth as much effort.
最终，您对呼吸的意识会容易取得，您不必不断把您的思绪带回到当下，您的思想会更快更有规律地稳定下来，这样保持您的注意力会变得轻而易举。
Meditation isn’t about the meditation itself, it’s about building a skill that we can take out into the world.
打坐本身并不是目的，打坐是培养一种我们在生活可以运用的能力。
We develop both concentration and awareness so we’re able to more frequently recognize what’s happening right now, make more intentional decisions about where our attention should be, and respond to daily situations in a more skillful way.
我们锻炼我们的注意力和意识，这样我们更能经常地认清当下的状况，更多地有意识地去决定我们的注意力应该放在何处，更加有能力应付日常的生活场景。
通过不断的打坐练习，您将能够在十分钟的打坐过程中无间断地从一数到十。
If you can do that consistenly, consider increasing the amount of time you meditate to fifteen, twenty, or thirty minutes.
当您能稳定地做到这一点的时候，您可以考虑把每次打坐的时间延长到十五，二十，或是三十分钟。
Even if you can’t maintain the count to ten, if you can meditate for longer than ten minutes, try increasing the amount of time.
即使您不能做到不出错，如果您能做到长于十分钟的打坐，还是可以试着延长打坐的时间。
You can then consider challenging your attention by just counting to one.
掌握了从一数到十的技巧之后，您可以挑战自己的注意力，看看只数一行不行。
That may sound easy, but can be even harder than counting to ten!
这也许听上去容易，实际上可能比数到十难得多！
And eventually, drop the counting entirely from your meditation — it’s not about the count, it’s about developing your ability to apply and maintain your attention.
最终的目标是不要在打坐中数数——打坐的目的不是数数，打坐是锻炼您运用和保持您的注意力。
Eventually your awareness of the breath can come more easily, and instead of having to continually bring it back, the thoughts can settle more quickly and consistently, so your attention is maintained without putting forth as much effort.
最终，您对呼吸的意识会容易取得，您不必不断把您的思绪带回到当下，您的思想会更快更有规律地稳定下来，这样保持您的注意力会变得轻而易举。
Meditation isn’t about the meditation itself, it’s about building a skill that we can take out into the world.
打坐本身并不是目的，打坐是培养一种我们在生活可以运用的能力。
We develop both concentration and awareness so we’re able to more frequently recognize what’s happening right now, make more intentional decisions about where our attention should be, and respond to daily situations in a more skillful way.
我们锻炼我们的注意力和意识，这样我们更能经常地认清当下的状况，更多地有意识地去决定我们的注意力应该放在何处，更加有能力应付日常的生活场景。
Sustaining a Meditation Practice — Keep It Going
不断打坐修行——保持下去
One of the hardest things to do with meditation isn’t starting, it’s continuing to do the practice on a regular basis so you see the benefits mature.
打坐难不在开始，而在于坚持不断，成为常态，见到成果。
Even if you really like meditation while you’re doing it, the distractions and activities of managing our lives can derail our most sincere intention to practice.
即便您真地在打坐的时候喜欢那种感觉，生活不易，有许多事情会是我们分心，最诚心的修行也会半途而废。
Here are some of the common reasons our daily meditation tends to fall away:
以下为一些常见的放弃我们日常打坐的原因：
简单的事实是，打坐成为常态的人也会间或中断一天。
That’s okay, it happens.
这没啥，很正常。
In another page we’ll look at some ways you can more firmly establish your meditation practice and consistently maintain it, despite some of the challenges that arise.
下一篇文章，我们将讨论如何面对挑战，更扎实地建立您的打坐习惯以及稳固它种种方法。
不断打坐修行——保持下去
One of the hardest things to do with meditation isn’t starting, it’s continuing to do the practice on a regular basis so you see the benefits mature.
打坐难不在开始，而在于坚持不断，成为常态，见到成果。
Even if you really like meditation while you’re doing it, the distractions and activities of managing our lives can derail our most sincere intention to practice.
即便您真地在打坐的时候喜欢那种感觉，生活不易，有许多事情会是我们分心，最诚心的修行也会半途而废。
Here are some of the common reasons our daily meditation tends to fall away:
以下为一些常见的放弃我们日常打坐的原因：
- Forgetting. The day gets busy, we have a very active life, and the thought of meditating doesn’t come to mind.
- 忘记。有时会很忙，我们生活中有很多事情，就把打坐给忘了。
- Busyness. The day gets busy, we have a very active life, and though we thought about meditating, we didn’t have time.
- 太忙。有时会很忙，我们生活中有很多事情，纵然我们没网打坐，我们实在没有时间。
- Aversion. We don’t like to meditate, so we stop.
- 厌烦。我们不喜欢打坐的感觉，所以我们停了。
- Boredom. There’s nothing interesting going on, so we stop.
- 无聊。打坐好无趣，所以我们停了。
- Discouragement. We didn’t get the expected results, so we stop.
- 泄气。我们没有得到期望的结果，所以我们停了。
- Doubt. We’re just not convinced this meditation stuff works.
- 怀疑。我们不信打坐这样的东西能有效。
简单的事实是，打坐成为常态的人也会间或中断一天。
That’s okay, it happens.
这没啥，很正常。
In another page we’ll look at some ways you can more firmly establish your meditation practice and consistently maintain it, despite some of the challenges that arise.
下一篇文章，我们将讨论如何面对挑战，更扎实地建立您的打坐习惯以及稳固它种种方法。
On the Pursuit of Meditation: Buddha vs. Faust
论打坐的追求：佛陀与浮士德
Ronald Lindsay, February 21, 2016
罗纳德*林赛，2016年2月21日
Should we meditate?
我们是否应该打坐？
If so, to what extent?
如果应该，应该打多少坐？
What benefits can we realistically expect from meditation?
现实地看，我们能够从打坐中期望收获到什么益处？
And what might we be sacrificing to engage in meditation?
我们在打坐中可能牺牲了什么？
Is devoting a substantial amount of time to meditation ethically questionable?
为打坐而花费很多时间，在伦理方面有没有问题？
论打坐的追求：佛陀与浮士德
Ronald Lindsay, February 21, 2016
罗纳德*林赛，2016年2月21日
Should we meditate?
我们是否应该打坐？
If so, to what extent?
如果应该，应该打多少坐？
What benefits can we realistically expect from meditation?
现实地看，我们能够从打坐中期望收获到什么益处？
And what might we be sacrificing to engage in meditation?
我们在打坐中可能牺牲了什么？
Is devoting a substantial amount of time to meditation ethically questionable?
为打坐而花费很多时间，在伦理方面有没有问题？
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