20100320 meditation class notes

Updated Mar 2010

加拿大佛教會湛山精舍　學佛班

禪坐入門 Introduction to

Chán Meditation2010/3/20

Buddhist Association of Canada

Cham Shan Temple

Updated Mar 2010


Cham Shan Temple

ná mó fó tuó南無佛陀

Namo Buddha

ná mó dá mó 南無達摩

Namo Dharma

ná mó sēng qié南無僧伽

Namo Sangha

加拿大佛教會 © 2006 Buddhist Association of Canada


Towards a

Liberated and

Enlightened Life

煩惱輕智慧長

Introduction to Buddhist Meditation佛教靜坐入門



7 Postures: 調身七支坐法

1.足支：結跏趺坐 Full/half lotus/free seat 雙單散盤，足心向上 2.腰脊支：脊直肩平 Spine and neck straight, back flat 背平頸直3.手支：手結定印 Left palm below abdomen, right palm on the

left palm, thumbs touching each other 姆指相挂4.肩胛支：頂門向上 shoulder upright and head top 頭正容寬，

收斂下顎 Chin withdrawn5.头颈支： Head upright and neck straight 6.舌支：舌抵上顎 Tongue on upper jaw 兩唇輕合7.目支：雙眼平視，半開半閉，視若無睹 Eyes level and

natural 開合自然 ,



靜坐須知

1 、如何選擇禪坐環境與設備？　　　(1) 環境： a. 避免干擾 b. 空氣流通，不能吹風 c. 光線適中 d. 自然清淨(2) 坐墊： a. 柔軟耐久 b. 小座墊高低適中 : 初習靜坐時多半無法雙盤，則以單盤為宜。單盤時臀部必須加坐墊，坐墊的高矮依各人身體狀況而定，總以舒適為原則。坐墊軟硬也必須適中。(3) 衣物： a. 寬鬆衣服 b. 護膝毛巾 , 天冷把兩膝和后腦包裹暖和。

2 、那些是禪坐應避免的事項？　　　(1) 勿當風 (2) 勿有靠 (3) 勿飯後過飽過餓 (4) 勿過疲勞激烈運動之後

3 、初學禪坐之要求？　　　(1) 坐時要求： a. 定時定課，不要勉強坐太久，以時間短、次數多為原則。持之以恒 b. 放鬆全身神經與肌肉。微帶笑容。坐姿要求 c. 心得記錄 (2) 平時修養： a. 起居有時 b. 飲食有節 c. 工作有量 d. 運動有恆　　　　　　　　　 e. 止惡行善 f. 慈悲待人 g. 不邪酒色 h. 深信因果



Meditation FAQ 靜坐須知

1、 Choose good: 　　　(a) Environment: a. quiet, undisturbed b. air circulating

c. ambiance d. natural, clean, simple(b) Cushion: a. soft lasting b. small pads(c) Clothing: a. loose cloth b. towels

2、 Avoid: 　　　(a) Windy/drifty (b) Backing (c) Too full/hungry (d) Too

tired/vigorous exercise

3、 Beginner: 　　　(a) Seating: a. Set schedule b. Posture c. Take notes d.

Persist(b) Living: a. Regulate rest, eating, work and exercise b.

do good but no evil f. be compassionate g. refrain from indecency and intoxication h. believe in karma



功德 Merit

Emperor Wu of Liang asked the Great Master Bodhidharma, “What is my merit of building temples, printing sutras and supporting numerious monk?”Bodhidharma, “None.”Emperor, “Why not?”Bodhidharma, “They are minor deeds in heaven and earth, cause of imcompleted, shadow and unreal.”Emperor, “What is real merit.”Bodhidharma, “Pure all round wisdom, empty unmovable essence are merits beyond worldly means.” 梁武帝問曰：「朕即位以來，造寺寫經，度僧不可勝紀，有何功德？」祖曰：「並無功德。」帝曰：「何以無功德？」祖曰：「此但人天小果，有漏之因，如影隨形，雖有非實。」帝曰：「如何是真功德？」祖曰：「淨智妙圓，體自空寂，如是功德，不以世求。」



廓然無聖 Empty, nothing holy

Emperor Wu of Liang asked the Great Master Bodhidharma, “What is the ultimate meaning of the holy truths?”Bodhidharma, “Empty, nothing holy.”Emperor: “Who is answering me?”Bodhidharma, “Don’t know.”The Emperor didn’t understand.帝又問：「如何是聖諦第一義？」祖曰：「廓然無聖。」帝曰：「對朕者誰？」祖曰：「不識。」帝不領悟。



www.ChamShanTemple.org

www.shengguangshi.blogspot.com

[email protected] Shi 釋聖光Tom Cheung 張湘棠

Questions and Comments 討論



yuàn xiāo sān zhàng zhū fán năo

願消三障諸煩惱We wish to rid ourselves of the three hindrances and all klesas.

yuàn dé zhì huì zhēn míng lĭao

願得智慧真明了We wish to gain wisdom and real understanding.

pŭ yuàn zuì zhàng xī xiāo chú

普願罪障悉消除 We wish all sinful hindrances to be totally eradicated.

shì shì cháng xíng pú sà dào

世世常行菩薩道In one life after another we always follow Bodhisattvas’ paths.

回向Parinamana (Transfer of Merit)

20100320 meditation class notes

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