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More Meditations 兩種靜態式的靜心方法

兩種靜態式的靜心方法

 
兩種靜態式的靜心方法
你所在的地方無法做動態式的靜心?這裡提供兩種簡單又有效的靜態式靜心。請記得,你總是可以在「每週靜心」與「針對忙碌人士的靜心」專欄裡裡找到許多種不同的靜心方法。
 
一: 觀照你的呼吸
觀照呼吸是你在任何地方、任何時刻都可以運用的靜心方法,甚至當你只有幾分鐘的空閒時間。你可以就只是觀照你吸氣與吐氣時胸部或腹部的起伏,或者試一試我們這裡介紹的方法。
 
步驟一: 觀照吸氣
 
閉上你的眼睛,開始觀照你的呼吸。首先是觀照吸氣,從空氣進入鼻孔的地方一直到你的肺。
 
 
步驟二:觀照隨之而來的間隙
 
在吸氣結束,吐氣開始之前會有一個間隙,那是極為可貴的空隙,觀照它!
 
步驟三:觀照吐氣
 
現在觀照吐氣的過程。
 
 
步驟四:觀照隨之而來的間隙
 
在吐氣結束時會有另外一個間隙,觀照那個空隙。就是觀照這進行這四個步驟兩三個回合,整個呼吸的循環,不嘗試做任何改變地觀看著呼吸的自然韻律。
 
 
步驟五:數息
 
現在,開始數數:吸氣;1(不計算吐氣),吸氣;2,數到10之後再回到1。有時候你可能會忘記觀照呼吸或你可能會數超過10,那麼就是從頭開始,從1數起。
 
 
「有兩件事情必須被記得:觀照,特別是呼吸之間的間隙。那個空隙的經驗是你,你內在最深的核心、你的存在。第二件事:繼續數數,但不要超過10,然後回到1,而且計算吸氣。」 
 
這些事情有助於覺知,你必須覺知,否則你會開始把吐氣也算進去,或你會數超過10。」
 
如果你享受這個靜心,就是繼續下去。那是極為可貴的事情。」~奧修
 
2. Four Levels of Relaxing
 
This particular method is useful for those time when you are sick because it helps build a loving connection, to create a rapport between yourself and your bodymind. Then you can take an active part in your own healing process.
 
Step 1: The Body
 
“Remember as many times as possible to look into the body and see whether you are carrying some tension in the body somewhere – the neck, the head or the legs…. Relax it consciously. Just go to that part of the body, and persuade that part, say to it lovingly ‘Relax!’
 
You will be surprised that if you approach any part of your body, it listens, it follows you – it is your body! With closed eyes, go inside the body from the toe to the head, searching for any place where there is a tension. And then talk to that part as you talk to a friend; let there be a dialogue between you and your body. Tell it to relax, and tell it, ‘There is nothing to fear. Don´t be afraid. I am here to take care; you can relax.’ Slowly slowly, you will learn the knack of it. Then the body becomes relaxed.”
 
Step 2: The Mind
 
“Then take another step, a little deeper; tell the mind to relax. And if the body listens, the mind also listens. But you cannot start with the mind, you have to start from the beginning. You cannot start from the middle. Many people start with the mind and they fail; they fail because they start from a wrong place. Everything should be done in the right order.
 
If you become capable of relaxing the body voluntarily, then you will be able to help your mind relax voluntarily. The mind is a more complex phenomenon. Once you have become confident that the body listens to you, you will have a new trust in yourself. Now even the mind can listen to you. It will take a little longer with the mind, but it happens.”
 
Step 3: The Heart
 
“When the mind is relaxed, then start relaxing your heart, the world of your feelings, emotions, which is even more complex, more subtle. But now you will be moving with trust, with great trust in yourself. Now you will know it is possible. If it is possible with the body and possible with the mind, it is possible with the heart too.”
 
Step 4: Being
 
“Then only, when you have gone through these three steps, can you take the fourth. Now you can go to the innermost core of your being, which is beyond body, mind and heart: the very center of your existence.
 
You will be able to relax it, too, and that relaxation certainly brings the greatest joy possible, the ultimate in ecstasy and acceptance. You will be full of bliss and rejoicing. Your life will have the quality of dance to it.”
 
Osho: The Dhammapada: the Way of the Buddha Vol. 1,#8