Meditation Q&A 冥想的問與答(上)

“冥想音樂”為什麼對深化冥想沒有幫助? Why doesn't meditation music help deepen meditation?


答:音樂是一種外部刺激,它會把你的感官和意念引向外部觀察,而不會引向內在專注。一朵玫瑰花或者一首輕柔的音樂,這些令人愉悅的外在刺激,的確能夠起到撫慰心靈的作用,但這並不能將你帶向最高層次的內在意識。你可以用其他時間享受音樂,但是不要將音樂和冥想混在一起。 Answer: Music is an external stimulus, it will lead your senses and ideas to external observation, but not to internal concentration. A rose flower or a soft music, these pleasant external stimuli can indeed soothe the mind, but this does not bring you to the highest level of inner consciousness. You can enjoy music at other times, but do not mix music and meditation.




那麼需要使用香薰或者蠟燭嗎?有幫助嗎? Do I need to use aromatherapy or candles? Is it helpful?


答:同樣的原因,不推薦在冥想的時候熏香,因為香氣或煙霧會造成乾擾。如果你想使用它們,可以在冥想前熏香,營造愉悅的環境。但我們建議在開始冥想的時候,就不要再熏了。

晃動的燭光也會讓人分神,雖然你的眼睛是輕輕閉著的。如果蠟燭質量很好,不會總閃動,那麼可能不會引起過多的厭煩。但冥想時你的注意力不應放在蠟燭上,外部光線並不重要。

Anwser: For the same reason, aroma oil is not recommended during meditation, because aroma or smoke can cause interference. If you want to use them, you can incense before meditation to create a pleasant environment. But we suggest not to smoke again when you start meditation.

The shaking candlelight can also be distracting, although your eyes are gently closed. If the candle is of good quality and does not always flash, it may not cause too much boredom. But your attention should not be placed on the candle during meditation, external light is not important.




冥想體系和方法有很多,它們之間的區別在哪裡?我如何知道最適合自己的方法是什麼? There are many meditation systems and methods. What is the difference between them? How do I know which method is best for me?


答:所有的冥想體係都是為了幫助學生了解自己最內在的本性。我們可以把這些看似不同的方法,比作是山坡上的條條道路,路上的風景各有千秋,但在山頂的終極體驗是殊途同歸的。

有些冥想體系會使用曼陀羅來練習。有些體系則使用其他方法。大部分體係都會要求關注呼吸。無論選用哪種方法,最重要的是堅持下去並定期練習。不同的學生在性格、喜好、能力上千差萬別,個人所適用的方法也不盡相同。你可以學習一種並堅持練習一段時間,觀察一下你對它的反應。

在冥想中僅僅關注呼吸還遠遠不夠。習練者還應學會超越精神領域中的意識,甚至是無意識部分。有些傳承可以帶領學生達到此境界,而有些方式則僅局限於對呼吸的關注。能夠以舒適、穩固的姿勢坐好並關注呼吸,這的確很重要,但人類自身也是一種在不斷進行思考的存在,我們不可以忽視意念和精神的不同層級。因此,能帶領練習者超越意念所有層級的方法,才是最高級別的冥想。我們不是在批判其他冥想方法,只不過有些方法更為完整。

歸根到底,練習者必須認清自己的本質,就是意識的源頭。精神意念就是從這里分化出不同的層級。整體意識是存在於身體、感觀、呼吸和意念之外的。因此,最佳的練習方法應該是全面的,能夠清除所有障礙,讓我們獲得內心最深處的體驗。

Answer: All meditation systems are designed to help students understand their innermost nature. We can compare these seemingly different methods to the roads on the hillside. The scenery on the road is different, but the ultimate experience on the top of the mountain is the same.

Some meditation systems will use mantra to practice. Some systems use other methods. Most systems require attention to breathing. Whichever method you choose, the most important thing is to stick to it and practice regularly. Different students have different personalities, preferences, and abilities, and the methods applied by individuals are also different. You can learn one and keep practicing for a while, and observe your reaction to it.

It is not enough to focus on breathing in meditation. Practitioners should also learn to transcend consciousness in the spiritual realm, even the unconscious part. Some heritages can lead students to this level, while others are limited to the focus on breathing. It is indeed important to be able to sit well and pay attention to breathing in a comfortable and stable posture, but human beings themselves are also a constant thinking existence, and we cannot ignore the different levels of mind and spirit. Therefore, the highest level of meditation is the method that can lead the practitioner beyond all levels of mind. We are not criticizing other methods of meditation, but some methods are more complete.

In conclude, the practitioner must recognize his nature, which is the source of consciousness. Spiritual ideas are differentiated from here. The consciousness of the "Oneness" exists outside the body, perception, breathing, and mind. Therefore, the best practice method should be comprehensive, able to remove all obstacles, so that we can get the deepest experience inside.




瑜伽不僅有許多技巧,路徑也是多種多樣的,比如奉愛之路、行動之路,我應該如何選擇呢? Yoga not only has many skills, but also has various paths, such as the path of devotion and the path of action. How should I choose?


答:道路多種多樣,各不相同,但是目標只有一個。能夠幫助你實現內心深處滿足感的,就是你要走的路。逐漸地,你就會了解什麼是最適合自己的。

Answer: The roads are diverse and different, but there is only one goal. What can help you achieve deep inner satisfaction is the way you have to go. Gradually, you will understand what is best for you.




我能用鬧鐘給冥想計時嗎? Can I use an alarm clock to time meditation?


答:從初始階段開始,你就應該增強意志力。要下定決心,按時起床,進行10、15到20分鐘的冥想。精神是最偉大的計時員。隨著練習的不斷進步,你會發現,意念會叫你起床冥想。一旦你下定決心在固定的時間醒過來,是不需要外界的計時工具的。

一般而言,冥想本身不需要鬧鐘來計時,因為冥想與睡眠狀態不同,你不會失去時間意識。另外,在一段平靜的冥想結束時,被鬧鐘刺耳的鈴聲打擾會非常不舒服。如果你擔心時間問題,可以在視線範圍內放一個鐘錶來參照時間,或者選擇時間不緊張時進行冥想。沒有瑣事纏身的清晨和晚上,都適合用來冥想。

Answer: From the beginning stage, you should increase your willpower. Make up your mind to wake up on time and meditate for 10, 15 to 20 minutes. Spirit is the greatest timekeeper. As the practice continues to progress, you will find that the mind will wake you up and meditate. Once you make up your mind to wake up at a fixed time, there is no need for external timing tools.

Generally speaking, meditation itself does not need an alarm clock to time, because meditation is different from the sleep state, you will not lose time awareness. In addition, at the end of a peaceful meditation, it will be very uncomfortable to be disturbed by the harsh ringtone of the alarm clock. If you are worried about time, you can put a clock within the line of sight to refer to the time, or choose to meditate when the time is not tight. Early mornings and evenings without trivial matters are suitable for meditation.




如果腿開始酸痛或者發麻怎麼辦? What if my legs start to sore or tingle?


答:當練習者的身體缺乏鍛煉時,這樣的問題會經常出現。在冥想之前與之後做一些拉伸,情況在幾天之後會有改善。如果你仍感到不舒服,或是兩腳發麻,可以伸一伸雙腿、按摩或拉伸肌肉、換個姿勢坐幾分鐘,等到雙腿恢復過來的時候,再回到原來的坐姿。你會發現,定期練習並養成靜坐的習慣,持續時間就會延長,而且不會再產生不適感。幾個月以後,身體就不會像剛開始那樣有不舒服的感覺了。

在練習初期有些姿勢是會讓人不舒服,因為大部分現代人都不能在地面上持續坐那麼久。雖然身體在初期難以調整,會不習慣坐在地板上(任何新的練習開始都會出現這種情況),但這也很正常。當你漸漸適應了自己的冥想姿勢後,會感到越來越自然。謹記,千萬不要強迫自己的身體,以致出現疼痛感。冥想練習之前和之後的運動,對於保持良好的血液循環非常重要。

Answer: When the practitioner's body lacks exercise, such problems often arise. Do some stretching before and after meditation, and the situation will improve after a few days. If you still feel uncomfortable or your feet are numb, you can stretch your legs, massage or stretch your muscles, sit for a few minutes in a different position, and wait for your legs to recover, then return to your original sitting position. You will find that regular practice and the habit of sitting still will increase the duration and will no longer cause discomfort. After a few months, the body will not feel as uncomfortable as it was at the beginning.

Some postures are uncomfortable at the beginning of the exercise, because most modern people cannot sit on the ground for so long. Although it is difficult to adjust the body in the early stage, it will not be used to sitting on the floor (this will happen when any new exercise begins), but this is also normal. When you gradually adapt to your meditation posture, you will feel more and more natural. Remember, never force your body to cause pain. Exercise before and after meditation practice is very important to maintain good blood circulation.




有時我的冥想很順利,有時卻總是受到干擾。遇到這種情況該怎麼辦呢? Sometimes my meditation is smooth, but sometimes I am always disturbed. What should I do in this situation?


答: 當意念被瑣事和慾望佔領的時候,冥想體驗就會受到干擾。在這種情況下,你應當下定決心,不去理會那些在意念中升起的各種想法。在坐下冥想之前,要意志堅定,將注意力放在呼吸上。這非常重要。無論大腦中出現多少五彩斑斕的想法,都不要為之所擾。如果你能夠學會旁觀自己的思考過程,不迷失在感覺、圖像、想法和願望中,那麼,那些想法無論是好的還是壞的、有益還是有害,都不會打擾到你了。

Answer: When the mind is occupied by trivia and desire, the meditation experience is disturbed. In this case, you should make up your mind and ignore the ideas that arise in your mind. Before sitting down to meditate, be determined and focus on breathing. This is very important. No matter how many colorful thoughts appear in the brain, don't disturb them. If you can learn to watch your thought process and not get lost in feelings, images, thoughts and wishes, then those thoughts, whether good or bad, beneficial or harmful, will not disturb you.




有時身體會發癢,頭會歪,還會出現其他症狀,比如打哈欠,同時伴隨流眼淚和吞嚥唾液的慾望。怎麼處理這些干擾呢? Sometimes the body is itchy, the head is crooked, and other symptoms such as yawning are accompanied by the desire to shed tears and swallow saliva. How to deal with these disturbances?


答:如果冥想初期出現這些情況,就要確保沒有過度飲食。學會讓意念免受影響,並對你的身體保持覺察。這些問題很快就會得到解決。

Answer: If these conditions occur in the early stages of meditation, make sure that you do not overeat. Learn to keep your mind from being affected and stay aware of your body. These problems will be resolved soon.




冥想的時候我為什麼會感到害怕? Why am I afraid when I meditate?


答:出現這種問題的人,經常會逃避某些慾望,存在一些受到壓抑的想法;還有些人自我逃避,不願面對自己的思考過程。

事實上,冥想時習練者是安全的。因為一個人越接近內心深處,就越接近永恆的真理,他也就越安全。的確,冥想的時候,我們會意識到腦海中隱藏的各種動機和受壓抑的感覺。但練習者應培養內在的堅定,認清它們的面目,然後學會放下它們,這樣就不會再乾擾自己的意念。只要真誠地進行冥想,定期持續練習並意志堅定,學生們最終都會克服這些障礙。

Answer: People with this kind of problem often evade certain desires and have some suppressed ideas; others evade themselves and do not want to face their own thinking process.

In fact, the practitioner is safe during meditation. Because the closer a person is to the depths of his heart, the closer to eternal truth, the safer he is. Indeed, during meditation, we will realize the various motives and suppressed feelings hidden in our minds. But the practitioner should cultivate inner firmness, recognize their face, and then learn to let go of them, so that they will not interfere with their own ideas. As long as they meditate in good faith, continue to practice regularly and are determined, students will eventually overcome these obstacles.




念誦(Japa)是什麼? 應當如何使用它進入深度冥想? What is Japa? How should I use it to enter deep meditation?


答:念誦就是在心裡不斷重複某一個曼陀羅的過程,它幫助自我意念保持對意識中心的覺察,可以在任何時間、地點和情況下練習。練習的最佳方法之一,就是默念。此時舌頭是保持不動的。大腦總是習慣於不停地思考,迷戀於世俗萬象。讓意念係於念誦的練習能有效地抵抗這種傾向。當念誦成為自發意識(Ajapa Japa)時,就能夠達成內在的安逸、愉悅、祥和與幸福。如果用心練習念誦,而不僅僅是機械地重複,將會有助於學生達到狂喜(Mahabhava)。

世上所有的修煉體係都會推薦某些特定的念誦。對於冥想習練者而言,這是一種強有力的支持和幫助。念誦的練習中可以使用瑪那(Mala),這是一串珠子,跟佛珠很像。或者只是在心裡默念。如果你使用念珠,每重複一次曼陀羅,就要撥動一顆珠子。

Answer: Recitation is the process of constantly repeating a certain mantra in your heart. It helps self-consciousness maintain awareness of the center of consciousness and can practice at any time, place and situation. One of the best ways to practice is to meditate. At this point the tongue is still. The brain is always used to thinking non-stop and obsessed with the world. The practice of letting mind be tied to chanting can effectively resist this tendency. When chanting becomes spontaneous consciousness (Ajapa Japa), one can achieve inner comfort, joy, peace and happiness. If you practice chanting with your heart, rather than just repeating it mechanically, it will help your students achieve rapture (Mahabhava).

All cultivation systems in the world will recommend certain recitations. For meditation practitioners, this is a powerful support and help. In the practice of chanting, you can use Mala, which is a string of beads, much like a bead. Or just meditate in your heart. If you use rosary beads, every time you repeat the mantra, you have to pluck a bead.





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