英文原文
How To Do Zen (Zazen) Meditation! — Ancient Wisdom / Modern Mind: by Jason Cain
Hello, and welcome to the Ancient wisdom modern mind blog and today I will show you how to do Zen meditation called zazen.
Zazen is considered the heart of Japanese Sōtō Zen Buddhist practice. The aim of zazen is just sitting, that is, suspending all judgmental thinking and letting words, ideas, images and thoughts pass by without getting involved in them.
Zazen is the main meditation technique practiced in Zen Buddhism. It's a mindfulness meditation with a special emphasis on harmonizing the body, mind and breath. This Zen technique is a mindfulness meditation that emphasizes the harmonization of the mind, body and breath.
The essential aspects of zazen are fairly easy to communicate and are important for both beginning and mature practitioners. At the same time, a person’s experience of meditation can change profoundly if they practice consistently. With consistent practice, zazen transforms our mind, heart and life.
This is not a guided meditation, the aim of this recording is to acquaint you with the process of zazen meditation, and to help you to stay focused in the early stages of your practice, but is not designed to act as a meditation in and of itself.
In this audio I will go through all the instructions step by step. Once you learn how to practice Zazen meditation, you can do it on your own. So watch the full video and don’t miss any steps or you can download the audio version of instruction.Zazen is the main meditation technique practiced in Zen Buddhism. It's a mindfulness meditation with a special emphasis on harmonizing the body, mind and breath.
This Zen technique is a mindfulness meditation that emphasizes the harmonization of the mind, body and breath.
In this article I will go through all the instructions step by step. Once you learn how to practice Zazen meditation, you can do it on your own.
Zazen Simply Exists
Zazen meditation simply exists between and around our thoughts, and is more a lack of process than anything. Zen’s overriding principal is to obtain a harmony of the mind, while not holding to tightly and not wandering too much, not to strict, yet not too indulgent. It is in essence an application of the Buddha’s middle path for the mind.
Begin by finding a comfortable seated position in which you can remain up right, this could be on the edge of a bed, on a chair, cross legged on the floor, or any other arrangement in which you neither slump or gain support for your spine.
If this is not possible for you, lay as comfortably as possible with a straight back.
If you are seated mentally draw yourself upward as if pulled from the crown of the head, as you do this, systematically relax the rest of your body, making any minor shifts you need to feel comfortable.
Take a deep breath in through the nose, breathing into your belly and as you breathe out, relax your shoulders and neck, imagining any tension melting away, do this also for your arms, your legs and your face.
Although there are many nuances to this technique, a straight spine and observation of the breath are the core concepts that will guide all actions from this point.
In this simplified pure form of meditation, the aim is to exist in the gap between thoughts, through observation of the breath.
This time away from our thoughts has a multitude of benefits. Some of which you may perceive immediately by providing a sense of relaxation, and others will grow with your practice.
Meditation primarily is a way of entering into a state of heightened awareness, and zazen’s approach to achieving this state is to keep a sense of alertness while maintaining a straight spine.
This alertness will ultimately help still the waters of the mind and provide a sense of clarity and calm.
To begin take several deep breaths, and again straighten your spine while relaxing the rest of your body.
Scan for any areas of tension, and relive them through conscious relaxation as you gently breathe out.
As you gradually lessen the control of your breath, you’re aiming to observe the breath as you breathe in through the nostrils, feel the cool breeze of your in breaths and the gentle warm flow of your out breaths, the breath is the tool to support you in relinquishing your attachment to thoughts.
Now observe the breath for a couple of minutes, if you find your mind wandering gently draw it back to observation of the breath. You will find yourself having to do this fairly often. Beware of this and be gentle with your mind, treat your thoughts with indifference and gentleness as you withdraw your attention. They have occupied your mind for some time and will not simply disappear at your command.
So gently steer your attention away from any thoughts, never pulling or pushing, this will simply create more thoughts.
Observe your breath for the next few minutes.
If you find yourself distracted either by your own thoughts, it may help by counting the breaths from 1 to 10. And repeating the cycle until your focus strengthens.
We are nearing the end of this simple and short instruction, gently test the waters of your mind, what do you feel.
Zazen is the observation of the self, in this journey sitting meditation will guide tremendous introspection, for now sense the awareness and perhaps the clarity of your mind. As you end, observe any feelings or emotions that may have arisen, do you feel relaxed or perhaps you’re anxious. Do you feel contentment or maybe you feel exited.
All of these feelings are defiantly going to come up in your practice, learn to appreciate them and absorb them, the introspection gained in these moments can lead to moments of great self-discovery.
When you are comfortable begin this mediation alone without this guide, as you extend your practice your experience will deepen and you will begin to sense a growing stillness that pervades beyond your sittings.
Be gentle and try not to cling to tight, trying too hard to let go can create competition within your mind. In your mediation practice you cannot win and you cannot lose, every practice will bring you closer to harmony with your mind.
You want to practice this at least a few minutes every day for best results. What matters most is doing it consistently on a regular schedule, and this is the primary meditation technique of Zen. The other major technique is walking meditation, called Kinhin.
The Zen monks do Zen walking meditation in between Zazen sessions, and that's to anchor the meditative awareness into daily life.
If you would like to go even deeper with your meditation journey, I offer a guided version of the zazen meditation, so please consider downloading the full guided meditation audio so you don’t miss any steps, and I also offer a walking meditation instructional audio, plus a guided combination of zazen and Kinhin walking meditations. Follow the links for more details.
And remember the more you practice the deeper your sense of stillness will grow and the longer the effects will last.
Once you learn how to practice Zazen meditation, you can do it on your own. So if you like this blog, please SUBSCRIBE to the newsletter to get the latest updates and don't forget to, 👍 like, comment and share. Stay safe.
You can download the full 20 minutes Guided audio | Zazen Guided Meditation with detailed instructions on how to do Zazen Meditation. link below
Jason Cain is an author, philosopher, and spiritual researcher specializing in the art of sorcery, mysticism, and evolutionary behaviorism, metaphysics, and ancient cultures. He is the author of "Autobiography of a Sorcerer", "Creating a Meditation Habit That Sticks", "How to Meditate Made Easy", "Mystical Paths of Yoga", "Songs of a Mystic", "Zazen Compilation (Complete Zen Collection)" and "Releasing Negative Thoughts through Meditation".
For many years he has lived the life of an Ascetic Hermit while studying the spiritual traditions and meditative practices of Buddhism, Hinduism, Taoism, Zen and the works of modern sorcerers like Castaneda.
His focus is a mixture of eastern spirituality and modern sorcery and for over five decades he has been studying the philosophy of the East and their meditative practices, while expounding the benefits of the true self-realized nature that can be achieved when we free the self from the ego (self-importance).
中文翻译
如何做禅（坐禅）冥想！——古老智慧/现代思维：作者Jason Cain
你好，欢迎来到古老智慧现代思维博客，今天我将向你展示如何做禅宗冥想，称为坐禅。
坐禅被认为是日本曹洞宗禅宗修行的核心。坐禅的目标只是坐着，即暂停所有评判性思维，让言语、想法、图像和思绪流过而不卷入其中。
坐禅是禅宗佛教中实践的主要冥想技巧。它是一种正念冥想，特别强调协调身体、心灵和呼吸。这种禅宗技巧是一种强调心灵、身体和呼吸协调的正念冥想。
坐禅的基本方面相当容易传达，对初学者和成熟修行者都很重要。同时，如果一个人持续练习，他们的冥想体验可以深刻改变。通过持续练习，坐禅转变我们的心灵、心灵和生活。
这不是一个引导冥想，这个录音的目的是让你熟悉坐禅冥想的过程，并帮助你在练习的早期阶段保持专注，但它本身并不设计为冥想。
在这个音频中，我将逐步讲解所有说明。一旦你学会如何练习坐禅冥想，你可以自己进行。所以观看完整视频，不要错过任何步骤，或者你可以下载说明的音频版本。坐禅是禅宗佛教中实践的主要冥想技巧。它是一种正念冥想，特别强调协调身体、心灵和呼吸。
这种禅宗技巧是一种强调心灵、身体和呼吸协调的正念冥想。
在这篇文章中，我将逐步讲解所有说明。一旦你学会如何练习坐禅冥想，你可以自己进行。
坐禅简单存在
坐禅冥想简单存在于我们的思绪之间和周围，更像是一种缺乏过程的东西。禅宗的首要原则是获得心灵的和谐，既不过于紧握也不过于游荡，不过于严格，也不过于放纵。它本质上是佛陀中道在心灵上的应用。
首先找到一个舒适的坐姿，你可以保持直立，这可以在床边、椅子上、地板上盘腿，或任何其他安排，既不瘫倒也不为脊柱提供支撑。
如果这对你不可能，尽可能舒适地躺着，背部挺直。
如果你是坐着，在精神上将自己向上拉，仿佛从头顶被拉，同时系统地放松身体的其他部分，进行任何你需要感到舒适的微小调整。
通过鼻子深吸一口气，呼吸到腹部，呼气时放松肩膀和颈部，想象任何紧张融化，也为你的手臂、腿和脸做这个。
尽管这种技巧有许多细微差别，但挺直的脊柱和观察呼吸是从这一点指导所有行动的核心概念。
在这种简化的纯粹冥想形式中，目标是通过观察呼吸存在于思绪之间的间隙。
远离思绪的时间有许多好处。其中一些你可能立即感知到，通过提供放松感，而其他好处将随着你的练习增长。
冥想主要是进入高度意识状态的一种方式，坐禅实现这种状态的方法是保持警觉感，同时保持挺直的脊柱。
这种警觉最终将帮助平静心灵的水面，并提供清晰和平静感。
开始时进行几次深呼吸，再次挺直脊柱，同时放松身体的其他部分。
扫描任何紧张区域，通过有意识的放松来缓解它们，当你轻轻呼气时。
当你逐渐减少对呼吸的控制时，你的目标是观察呼吸，当你通过鼻孔吸气时，感受吸入的凉爽微风和呼出的温和暖流，呼吸是支持你放弃对思绪依恋的工具。
现在观察呼吸几分钟，如果你发现心灵游荡，轻轻将其拉回观察呼吸。你会发现你需要经常这样做。注意这一点，温柔对待你的心灵，当你撤回注意力时，以漠不关心和温柔对待你的思绪。它们占据你的心灵一段时间，不会简单地按你的命令消失。
所以轻轻引导你的注意力远离任何思绪，从不拉扯或推动，这只会创造更多思绪。
观察你的呼吸接下来的几分钟。
如果你发现自己被自己的思绪分散注意力，从1到10数呼吸可能有所帮助。并重复循环，直到你的专注力加强。
我们接近这个简单简短说明的结尾，轻轻测试你心灵的水面，你感觉如何。
坐禅是对自我的观察，在这个旅程中，坐禅将引导巨大的内省，现在感知意识，也许是你心灵的清晰。结束时，观察可能出现的任何感觉或情绪，你感到放松还是可能焦虑。你感到满足还是可能兴奋。
所有这些感觉都肯定会在你的练习中出现，学会欣赏和吸收它们，这些时刻获得的内省可以导致伟大的自我发现时刻。
当你舒适时，开始这个冥想，没有这个指导，随着你扩展练习，你的体验将深化，你将开始感知一种增长的寂静，弥漫在你的坐姿之外。
温柔，尽量不要紧握太紧，太努力放手会在你的心灵中创造竞争。在你的冥想练习中，你不能赢也不能输，每次练习都将使你更接近与心灵的和谐。
你希望每天至少练习几分钟以获得最佳效果。最重要的是定期一致地做，这是禅宗的主要冥想技巧。另一个主要技巧是行走冥想，称为经行。
禅宗僧侣在坐禅会话之间做禅宗行走冥想，这是为了将冥想意识锚定到日常生活中。
如果你想在冥想旅程中走得更深，我提供坐禅冥想的引导版本，所以请考虑下载完整的引导冥想音频，这样你不会错过任何步骤，我还提供行走冥想指导音频，加上坐禅和经行行走冥想的引导组合。请关注链接获取更多详情。
记住，你练习得越多，你的寂静感将增长得越深，效果将持续得越长。
一旦你学会如何练习坐禅冥想，你可以自己进行。所以如果你喜欢这个博客，请订阅通讯以获取最新更新，别忘了点赞、评论和分享。保持安全。
你可以下载完整的20分钟引导音频 | 坐禅引导冥想，包含如何做坐禅冥想的详细说明。链接如下。
Jason Cain是一位作者、哲学家和精神研究者，专攻巫术、神秘主义和进化行为主义、形而上学和古代文化。他是《巫术师自传》、《创建坚持的冥想习惯》、《如何轻松冥想》、《瑜伽的神秘路径》、《神秘之歌》、《坐禅汇编（完整禅宗收藏）》和《通过冥想释放负面思绪》的作者。
多年来，他一直过着苦行隐士的生活，同时研究佛教、印度教、道教、禅宗的精神传统和冥想实践，以及像Castaneda这样的现代巫术师的作品。
他的重点是东方灵性和现代巫术的混合，五十多年来，他一直在研究东方的哲学和他们的冥想实践，同时阐述当我们从自我（自我重要性）中解放自我时，可以实现真正自我实现本性的好处。
文章概要
本文介绍了禅宗坐禅冥想的基本方法和理念，旨在帮助中年人群通过坐禅实践获得心灵澄明。文章详细说明了坐禅的步骤，包括坐姿、呼吸观察和心灵处理，强调坐禅作为正念冥想的核心在于协调身体、心灵和呼吸，以实现内心的和谐与平静。作者Jason Cain分享了坐禅的益处，如放松、清晰感和自我发现，并鼓励每日坚持练习，以深化冥想体验并融入日常生活。
高德明老师的评价
用12岁初中生可以听懂的语音来重复翻译的内容：坐禅就像坐在那里，什么都不想，只是看着自己的呼吸，感觉身体和心灵慢慢变得平静和清晰。这可以帮助你在中年时，当生活变得复杂时，找到内心的安宁和明白。
佛学的各个宗派视角评价，突出《显密圆通成佛心要集》的视角：从佛学宗派视角看，坐禅属于禅宗，强调直接体验和心灵净化。在《显密圆通成佛心要集》的视角下，坐禅体现了显宗修行中的止观法门，通过专注呼吸来达到心性明澈，这与准提法中的持咒和观想相辅相成，共同指向成佛的心要。准提法作为大乘密法，以其简便和普适性，可以增强坐禅的实践效果，帮助修行者快速积累福德智慧，适合现代人繁忙生活。
在修行实践上可以应用的和可以解决人们的十个问题：坐禅实践可以应用于日常生活，帮助解决以下十个问题：1. 缓解压力和焦虑，通过呼吸观察带来放松。2. 提升专注力，减少分心。3. 增强自我意识，促进内省和自我发现。4. 改善情绪管理，培养平和心态。5. 促进身心健康，协调身体和心灵。6. 帮助应对中年危机，找到生活方向和意义。7. 减少负面思维，培养积极心态。8. 增强心灵清晰度，提高决策能力。9. 培养耐心和毅力，支持长期目标。10. 融入准提法持咒，加速修行进程，解决更深层的心灵困惑。