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。