【ENG DUB】Mindfulness 3-9 Problem Four: Drowsiness #buddhism #dharma #meditation #spiritualpractice
Channel: Yiming Pureland Academy Center
Date: 24/04/2024

【ENG DUB】Mindfulness 3-9 Problem Four: Drowsiness | 問題四：昏沉 #buddha #buddhism #dharma #meditation #spiritualpractice 

昏沉是很正常的。你變得非常平靜與放鬆，就容易昏沉。
It is quite common to experience drowsiness during meditation. You become very calm and relaxed. That is exactly what is supposed to happen.
昏沉的時候，把你的正念從呼吸轉移到昏沉狀態上。
When you find this happening, apply your mindfulness to the state of drowsiness itself. 
昏沉有某些特徵，會影響你的思考過程。
Drowsiness has certain definite characteristics. It does certain things to your thought process.
昏沉有某些對應身體的感覺，看看它們是什麼。
It has certain body feelings associated with it. Locate those.
這個好奇的覺知正是昏沉的對手，會令後者消失無蹤。
This inquisitive awareness is the direct opposite of drowsiness, and will evaporate it.
若非如此，你就應該懷疑身體嗜睡的原因，把它找出來並加以解決。如果你剛吃完一頓大餐，那可能就是這個原因。
If it does not, then you should suspect a physical cause of your sleepiness. Search that out and handle it. If you have just eaten a large meal, that could be the cause.

...............................................

所以不要吃得撐著了，那可不行，胃撐壞了，越吃越餓。
So, don't overeat; it's not good. If you overstuff your stomach, it will make you even hungrier. 
我們道場我聽說有一個人，中午吃很多，然後一天吃一餐，把胃給撐大了，那樣越吃越餓，到了晚上你還是會容易餓的。
I heard that someone in our meditation center eats a lot of lunch, and that's the only meal he has per day. If you eat like that, your stomach will expand, and you will feel even hungrier, and easily get hungry in the evening. 
你這樣的話，以後飯量減都減不下來了。不行，不能那樣吃飯。
Moreover, it will be hard for you to reduce your appetite. So, don't eat like that.

古代的人他可以日中一食，他吃得很少的，不是像我們這樣吃一大盆，他就吃一點點。——日中一食。
In ancient times, people could have one meal a day, but they ate very little. They didn't eat a large bowl like you do; they ate just a small portion. This is "one meal a day".
你要是能夠這樣也是可以，不能夠飽餐一頓，那可不行。
If you can manage to do that, it's good. You can't have a big meal all at once; that's not good.

還有，不要有太多的體力活動，搬一天磚肯定不行了，叫你打坐，十分鐘就躺下去了。
And don't overlook the obvious either. If you have been out loading bricks all day, you are naturally going to be tired. If I ask you to meditate, you might lie down after ten minutes.
不要對睡眠讓步，保持覺醒和正念，因為睡眠與禪定剛好是對立的經驗。
Do not give in to sleepiness. Stay awake and mindful, for sleep and meditative concentration are two diametrically opposite experiences.
如果你很想睡，那就深深地吸一口氣，憋得愈久愈好，然後再慢慢吐出來。接著再深呼吸。
 If you are very sleepy, then take a deep breath and hold it as long as you can. Then breathe out slowly. After that, take another deep breath.

這個師父也做過，都是師父經驗過的事情。
I have also tried this. It's all based on my own experience. 
打個比方，早上很困，你就深呼吸，使勁吸氣，一直吸，一直往裏吸，吸到——師父估計能吸到一分鐘以上，
For instance, if you feel drowsy in the morning, you can take deep breaths. Keep inhaling, continuously and deeply. You can inhale for at least a minute, I guess. 
只要不呼氣就一直在往裏吸，憋到越久越好，最後慢慢地吐出來；
As long as you don't exhale, then keep inhaling. The longer you can hold your breath, the better. Then, exhale slowly. 
接著再吸，吸三到五次，基本上昏沉就沒了。非常有效。
After that, take a few more deep breaths, around three to five times, and your drowsiness will disappear. This method is very effective. 

昏沉的時候就這樣做深呼吸，吸氣，一直吸，閉住將近一分鐘，
When you feel drowsy, you can practice deep breathing like this—inhale continuously and deeply, and hold the breath for nearly a minute. 
師父自己感覺至少有一分到一分半鐘之間，但每個人不一樣，有些人氣短，你們都是“英雄氣短”。
Personally, I feel I can hold breath for around one minute to one and a half minutes, but it varies from person to person. Some of you might have shorter breaths; you are "heroes with short breaths." 
沒關係，慢慢地氣就長了。
It's okay. Gradually, your breaths will be longer.





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