20100327 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 Meditation2010/3/27

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



Meditation – 3 adjustments

Adjust posture: 調身Adjust breathing: 調息Adjust mind: 調心



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 ,



Adjust Breathing: 調息

口吐濁氣。不可粗急。綿綿恣氣而出。想身分中百脈不通處。放息隨氣而出。閉口鼻納清氣。如是至三。若身息調和但一亦足。

1.氣 : 粗而不細。守氣則勞 ( 細密 ) 2.喘 : 結滯不通。守喘則結 ( 均勻 )3.風 : 出入有聲。守風則散 ( 柔和 )4.息 : 出入綿綿。守息即定 ( 深長 )調息 : 若存若亡。資神安隱。情抱悅豫風喘氣三相。是名不調而用心者。復為心患。心亦難定。調法依三：一者安心。二者寬身。三者想氣。遍毛孔出入通同無障。若細其心令息微微然。息調則眾患不生。其心易定。是名行者初入定時調息方法。舉要言之。不澀不滑是調息相也。



Adjust Breathing: 調息

Take a long, gentle, even soft clean breath through your nose. Exhale through your month visualizing all the dirty, toxic obstructions are drained away along. Repeat three times.

1. Heavy – Tiring : Light 2. Shallow – Obstructed : Even3. Noisy – Scattered : Gentle4. Soft – Calm : Deep & Long

Your Best Friend - Watch Closely - Mindful of Your Breathing



Adjust Breathing : 調息

數息 - Counting

觀腹式呼吸 – Tummy 丹田 Dantain

觀鼻端呼吸 - Nose 　眼觀鼻鼻觀心



Reference

隋　天台智者大師 (538-597年 ) by Shramana Zhiyi

《小止觀》 The Essentials of Buddhist Meditation, Bhikshu Dharmamitra (Translator)

《六妙門》 The Six Dharma Gates to the Sublime, Bhikshu Dharmamitra (Translator)

《摩訶止觀》Maha Samatha Vipasyana

《大念處 / 住經》 The Maha-satipatthana Suttahttp://www.buddhanet.net/pdf_file/mahasati.pdf



Meditation – 3 adjustments

Adjust posture: 調身Adjust breathing: 調息Adjust mind: 調心



The Supreme Way is Easy至道無難

Zhao-Zhou teaching the assembly said: The Supreme Way is easy. Just avoid picking and choosing. As soon as words are spoken, this is picking and choosing. This is clarity. This old fellow does not abide within clarity. Do you still hang onto anything, or not?At that time a student asked: Since you don't abide within clarity, what do you hang onto?舉趙州示衆云：“至道無難，唯嫌揀擇。才有語言，是揀擇，是明白。老僧不在明白裏，是汝還護惜也無？”時有僧問：“旣不在明白裏，還護借個什麽？”




Zhao-zhou replied: I don't know either.The student said: Since you don't know, teacher, why do you, nevertheless, say that you do not abide within clarity?Zhao-zhou said: It's enough to ask about the matter. Bow and withdraw.

州云：“我亦不知。”僧云：“和尚旣不知，爲什麽卻道不在明白裏？”州云：“問事即得，禮拜了退。”




The Supreme Way is easy.It just avoids picking and choosing.Just don't love or hateAnd everything will be clear.

至道无难，唯嫌拣择，但莫憎爱，洞然明白。




Sudent: As soon as there are words spoken, this is picking and choosing. How do you provide examples in teaching?Zhao-Zhou: Why not to extend the limit of your question?Student: My thought can only extend to here.Zhao-Zhou: Only this Supreme Way is easy. Just avoid picking and choosing.

僧 : 稍有語言 ,即是揀擇 ,和尚怎樣為人舉示？州 : 何不引盡這語？僧 : 某甲只念到這裡。州 : 只這至道無難 ,唯嫌揀擇。




Student: The supreme way is easy. Just avoid picking and choosing. How to avoid picking and choosing?Zhao-Zhou: From heaven to earth, I am the only respected one.Student: “I am the only respected one” is still a picking and choosing.Zhao-Zhou: Property slave, where is the picking and choosing?

僧 : 至道無難 ,唯嫌揀擇 ,如何是不揀擇 ? 州 :天上天下唯我獨尊。僧 : 唯我獨尊 , 還是揀擇。州 : 田舍奴 , 那裏是揀擇 ?




The supreme way is easy. The words are straight. The speech is straight. One has many kinds. Two have no duality.At the horizon, the sun rises and the moon sets.Before the balustrade, the mountains deepen and the water chills.When consciousness ends in the skull, how can joy exist?The dragon howl in the withered tree has not evaporated.Difficult, difficult! Discrimination or clarity – You see yourself.至道无难，言端语端。一有多种，二无两般。天际日上月下，槛前山深水寒。髑髅识尽喜何立，枯木龙吟销未干。难难，拣择明白君自看！




三祖僧璨〈信心銘〉Sēngcàn (Song of Faith)



The Chan Patriarch

Bodhidharma 初祖達摩（ ? —535 ）Huihe 二祖慧可（ 487—593）Sēngcàn 三祖僧璨 —（？606）Dàoxìn 四祖道信（ 580—615）Hóngrĕn 五祖弘忍（ 602—675）Huìnéng 六祖惠能（ 638—713）Huáiràng 南嶽懷讓（ 677－744）Dàoyī 馬祖道一（ 709–788 ）Cōngshěn 趙州從諗（ 778－897 ）



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)

20100327 meditation class notes

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