【ENG DUB】8-3 How Do You Get Out of Drowsiness During Meditation? | 如何脫離禪修時的昏沉 | 把心帶回家 #dharma
Channel: Yiming Pureland Academy Center
Date: 2023-09-14

【ENG DUB】8-3 How Do You Get Out of Drowsiness During Meditation? | 如何脫離禪修時的昏沉 | 把心帶回家 #buddhism #dharma

敦珠仁波切警告我們的另一個陷阱就是昏沉（昏沉也很難）：「另一方面，在禪修中你也許會經驗到混濁、半意識、飄浮的境界，就像有一個蓋子懸在你的頭上一般——夢幻般的遲鈍。其實，這只不過是一種模糊和心不在焉的停滯而已。
Dudjom Rinpoche warns us of another pitfall—drowsiness, which is also difficult to deal with: "On the other hand, in meditation practice, you might experience a muddy, semiconscious, drifting state, like having a hood over your head: a dreamy dullness. This is really nothing more than a kind of blurred and mindless stagnation. 
如何脫離這種境界呢？清醒你自己，挺直你的背部，呼出肺部的污濁空氣，把你的覺醒力導向清朗的虛空，讓你的心清新起來。
How do you get out of this state? Alert yourself, straighten your back, breathe the stale air out of your lungs, and direct your awareness into clear space to freshen your mind. 

昏沉的時候你就挺起胸來，做深呼吸，眼睛睜開，凝視虛空。
When you feel drowsy, straighten your back, take deep breaths, open your eyes, and gaze into the clear space.
如果你還是停留在這種停滯的狀態，你將不會進步；因此，每當有這種退步情況時，必須一再清除，盡力地保持警覺、正念分明，這是很重要的。」
If you remain in this stagnant state, you will not evolve; so whenever this setback arises, clear it again and again. It is important to be as watchful as possible, and to stay as vigilant as you can." 

如果坐在那裡真的是太困了，那你就乾脆休息一會，實在困了就休息一會；
If you feel really drowsy while sitting, it's better to take a short break. 
如果不是很困，而是因為養成了昏沉的習慣，你就下坐洗洗臉，或者活動活動，跳兩下，活動一下，然後再重新坐起來、坐直，
If the problem is not drowsiness but rather a habit of drowsiness, you can stand up and wash your face, do some physical exercises or a few jumps, and then sit down again in an upright position. 
特別是要坐直，沒坐直一定會昏沉的、馬上就進入那種半迷糊狀態。
Especially, you need to sit upright, as failing to do so will likely result in drowsiness and may quickly lead to a semiconscious state.

不管使用哪一種禪修的方法，當你發現已經自然到達清醒、遼闊和躍動的安詳時，就放棄那個禪修的方法，就讓它自己消除，把那個禪修的方法放棄，
Whatever method you use, drop it or simply let it dissolve on its own, when you find you have arrived naturally at a state of alert, expansive, and vibrant peace. 
這個時候你很清醒，心也很遼闊，特別是安詳，你的心是一種「躍動的安詳」，
At that moment, you are very alert, expansive, and especially peaceful. Your mind is in a state of vibrant peace.

然後繼續寧靜而不散亂地停留在那個境界上，不需要使用任何特殊的方法——那個方法已經完成了它的任務。
Then continue to remain there quietly, undistracted, without necessarily using any particular method. The method has already achieved its purpose. 
這個時候你反而可以作觀修，如理作意——我們還是贊同如理作意，而不是執著在這種境界上。
At this moment, you can engage in analytical meditation with mindfulness. We advocate practicing analytical meditation rather than clinging to this state.

有些人出現這種境界就不用方法了，所謂的「停留在那個境界上」：清淨、遼闊、安詳，在那個境界裡面享受那種安詳、享受那種清淨，那也是不對的。
When some people experience this state, they stop using methods and dwell in that state, which is pure, expansive, and peaceful. They enjoy the peace and purity there, but this is not right either. 
我們可以暫時地停留在這個境界上一段時間，但是不能長久地停留，長久地停留就會變成執著。
We can temporarily dwell in this state for a period, but we shouldn't stay in it for too long as it can lead to attachment.
你進入這個境界的時候可以停一段時間，讓自己「停留在那個境界上」，這是可以的；但是不能長時間地執著，長時間地停留就變成執著了。
When you enter this state, you can temporarily stay in it for a while, but you cannot linger in it for too long as it can lead to attachment.

如果你的心流失了或散亂了，就必須再度使用最能夠讓你靜心的方法，讓你再度地回到正確的安詳、清淨、遼闊的心境上。
However, if you do stray or become distracted, then return to whatever technique is most appropriate to call you back to the right state of peace, purity, and expansiveness.



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