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Tergar Asia 亞洲德噶

What does Tergar Asia focus on? Established in 2010, Tergar Asia Foundation is the official Non-profit organization for Mingyur Rinpoche in Asia and focus on - Popularize meditation - Benefits all beings with Dharma - Preserve lineage - Actualize teachings 亞洲德噶專注於? 成立於 2010年,是 「詠給明就仁波切」 將古老的禪修練習介紹給現今社會的正式亞洲區非營利組織。亞洲德噶致力 - 普及禪修 - 以法利眾 - 守護傳承 - 實踐教導
Tergar Asia 亞洲德噶
Tergar Asia 亞洲德噶30 10 月
Hi everyone,

Rinpoche’s birthday is coming up on November 20th, and we’d like to celebrate by expressing our appreciation for all the support, encouragement, and instructions that he has given us.

We invite you to share a few words of his that have helped you in your life and practice. Write them onto a card or sign, then take a picture or a selfie with it for us to give to Rinpoche on his birthday – Tergar International will compile the photos into a special birthday presentation.

Just use the hashtag #happybdayYMR and post the photo on your Instagram or Facebook, or send the photo to media@tergar.org before November 16.



大家好!

11月20日是 詠給明就仁波切的生日。為了慶祝這美好日子,我們想邀請大家對仁波切給予我們的鼓勵、支持和教導表達謝意。

仁波切教法中,是否有一些字句對您的生活或修持是特別有幫助的?請把這些字句寫在卡片上,跟您的卡片一起拍張照片,然後分享出去。我們會把所有的照片集合起來,將您的祝福獻給仁波切。

這是由國際德噶所發起的活動,請在11月16號前,將照片發佈在您個人的Instagram 或Facebook(請用#happybdayYMR)。
您也可以將照片寄到國際德噶的信箱media@tergar.org。
Tergar Asia 亞洲德噶
Tergar Asia 亞洲德噶26 10 月
2020 Tergar Asia Online Retreat
Joy of Living Level One
Teaching Summary of the third teaching session from Ven. Yongey Mingyur Rinpoche


Be aware of the thought, and just be with it

The thought meditation is to be with any thoughts. It doesn't matter whether it is a positive thought, like thinking to help others, or a negative thought, like harming others, or a neutral thought, like thoughts in the daily life. So any thought is okay.

For negative thoughts, as long as you do not bring that into action - a speech or physical action, it doesn't matter whatever thought it is, when we are being with the thoughts, it could become the support for meditation.

Now we're going to practice the thought meditation together.

Please keep your spine loosely straight. And let's rest your mind in the open awareness.

Now, please be with the thought... the thoughts about the past and the memory, or the thoughts about future plans, or the thoughts about right now. Positive thoughts, neutral thoughts, or negative thoughts, all are okay.

All of them are like the clouds in the sky. Beautiful clouds or ugly clouds, storm or the blue sky with the sun shining, none of these would change the sky.

Awareness is always there. Awareness is with the negative thoughts, the positive thoughts, and the neutral thoughts.

So we try to be with the awareness.

Focus on the thought, just like listening to the song, or watching the flower.

Last, please rest your mind in the open awareness again.

What is your experience of watching thoughts?

In the practice just now, when you watch the thoughts, there would be two experiences.

1. The first experience: thoughts disappear.
When you watch thoughts, they disappear. Normally we don't watch thoughts and have a lot of thoughts. But now when you look at the thought, it doesn't come.

It is very good. There is a few seconds that you cannot find thoughts but you are not lost. That's a gap. So stay with the gap. No need to look for thoughts again.

The example for this is that you are waiting at the bus stop for a bus. There's no bus. And suddenly one bus is coming, and you are so happy and you try to get on the bus. However, it also just left, so there's no bus again. Like in the thought meditation, there is no thought, and you are waiting for thoughts. There is one thought coming. You're quite happy, and try to look at the thought, but then the thought is gone.

2. The second experience: you can see thoughts.
When you look at the thought, it does not disappear. It is also very good. Thoughts become the support for your meditation.

It is like watching your inner television. When you watch television on the screen, so many things are happening there. When you feel bored, you can watch this 360-degree big screen, 3D television without any monthly fee to pay.

But there is one problem with this inner television, which is the stories in the programs are quite boring. The programs are all the sameand played again and again. Nevertheless, if you can watch the same and boring program again and again, the result will be different. Your mind would become more stable, peaceful, and flexible.



As long as you remember to Watch, you would experience two types of liberations

In fact, as long as you watch the thoughts, it is okay whether they disappear or not. I have made a new terminology for this, called two types of liberations.

1. Horizontal liberation
Horizontal liberation means when you watch the thought, it disappears, and there's a gap, which is in between the past and the future. That is a non-conceptual experience. And if you could stay in this gap, this is very good.

2. Vertical liberation
When you watch thoughts, they don't disappear but you are not lost in the thoughts. It's like when you can see a river, that means you are out of the river, and are not lost in the river. If you are in the river, you cannot see the river clearly. A traditional example is that if you want to see a mountain, then you have to go to another mountain to see this mountain. If you are in the mountain, you cannot see the whole mountain.

Therefore, if you can see thoughts, that means you are out of the thoughts. But thoughts don't need to disappear. There is a vertical space between you and the thoughts, which is the vertical liberation. So you can see thoughts, thoughts don't disappear but you are not in there.

You cannot control these two experiences, because there are personality differences. Some people look at thoughts, and the thoughts disappear. For some other people, the thoughts don't disappear. So don't try to look for one particular experience. Maybe today you experience the vertical liberation, then tomorrow you experience the other one.

Awareness has a healing, purifying and guiding power

It is a really amazing technique that you don't need to do anything. Just be with it. Just be aware of that thought and emotion, and automatically they will be transformed.

Through awareness, our mind would naturally become happier, present, peaceful, creative, and be liberated.

In the traditional example, once the sun appears, the frost in the morning would naturally melt. The sun doesn't need to think about melting the frost, and the frost doesn't need to ask the sun. This happens spontaneously and automatically.

Or when the sun comes, the darkness is automatically eliminated. Awareness is like the light. Sometimes it is called “Clarity”, or “Luminosity”. Awareness has the power of healing, purification, and the natural power of discovering our fundamental nature.
Tergar Asia 亞洲德噶
Tergar Asia 亞洲德噶26 10 月
【2020亞洲德噶線上閉關・開心禪一階第三堂開示摘要】

主講:詠給・明就仁波切
日期:2020年10月25日下午兩點半(香港/台灣/北京時間)
翻譯:妙融法師


▍ 覺知念頭,與之同在

在做念頭禪修時,重點是要跟任何的念頭同在。不論念頭是正面的──例如想要幫助他人的念頭,或是負面的──想要傷害他人的念頭,也或者是中性的──生活上一般的念頭,這些念頭都是可以的。

關於負面的念頭,只要我們沒有付諸身體或語言的行為,一旦能夠看到念頭,任何的念頭都能被轉化,成為禪修的助緣。

接下來我們一起來做練習:

(仁波切帶領禪修)

請將身體輕輕地坐直
心安住在開放的覺知中

請和念頭在一起
各種過去的記憶、未來的計劃與現在的念頭
好的念頭、壞的念頭都沒有關係

這些都像是天上的浮雲一樣
不論是漂亮的雲朵、糟糕的雲朵、颶風
或是完全無雲的晴空
這些都不會改變天空的本身

覺知一直都在的
覺知在正面的念頭、負面的念頭或中性的念頭中

我們試著和念頭同在


看著念頭
就像是聽著聲音、看著一朵花那樣地去看著念頭

最後,再次將心安住在開放的覺知中。


▍ 念頭禪修,你是哪種狀況?

剛才的練習過程中,當你看著念頭時,會有兩種經驗。

第一種經驗:念頭不見了
當你看念頭時,發現念頭消失了。平常沒看念頭時,念頭很多,但現在看著念頭時,念頭卻都消失了。

這樣非常好,這樣的時刻就是一種空隙,幾秒鐘的時間你找不到念頭,但並沒有丟失。這時候只要和這個空隙同在就好,不用刻意再去找念頭。

就像是在公車站,卻一直等不到車,好不容易看到車來了,但這時車卻跑掉了 ;在做念頭禪修時,你等待著念頭出現,好不容易有個念頭來了,但是當你試著要去看念頭時,念頭就不見了。

第二種經驗:看得到念頭
當你看念頭時,念頭沒有消失,這也非常好,念頭就成為了你禪修的助緣。

就好像是在看著內在的電視,螢幕中有各種影像,只要你覺得無聊時,都可以去看這個不用付月租費,有著360度廣角大螢幕,而且是3D立體的電視。

這個內在的電視有一個問題,就是它的節目其實蠻無聊的,總是千篇一律播放著重複的節目。但如果能持續去看著同樣的老節目,就會得到不一樣的結果,你的心會變得更穩定、平靜以及更有彈性。


▍ 只要記得去「看」,就能體驗兩種解脫

事實上,只要你看著念頭,不論念頭消失與否都可以,我有一個新的比喻,稱作兩種解脫。

一、「橫向解脫」:
當你看著念頭時,念頭消失了,那時出現了一個空隙,一種無概念的經驗,過去的念頭消失了,下一個念頭還沒生起。如果你能安住在這個空隙,是非常好的。

二、「縱向解脫」:
當你看著念頭,念頭並沒有消失,但是我們沒有丟失在念頭中。就像你能看到河水,就表示你不在河流當中 ; 如果你身在河中,就無法清晰地看見整條河流。
傳統的比喻,如果你想看這座山,就得動身到另一座山,才看得到這座山的全貌;如果在同一座山,反而看不見這座山的全貌。

因此,如果你能夠看到念頭,就表示你不在念頭當中了,念頭是不需要消失的。於是你和念頭之間有著一個縱向性的空間,也就是縱向的解脫。你可以看見念頭,它沒消失,但是你也不在其中。

以上兩種經驗都因人而異,是你無法控制的。因為每個人的個性不同,有些人看念頭,念頭就消失了,有些人則不是。因此不要試圖去追求哪一種特定的經驗,也許今天你經驗了縱向解脫,隔一天就經驗了另一種。


▍ 覺知有著療癒、淨化、指引我們的能力

這個方法是非常不可思議的,不用做任何事,就只是覺知著念頭,只要與它同在,它們就會自然地轉化。

透過覺知,我們的心自然地會感到快樂、平靜、在當下,有創造力並能解脫。

傳統的比喻,太陽一旦出現,晨間的冰霜也就自然融化了; 太陽不用意圖融化冰霜,而冰霜也無需請求被融化。一切就這麼自然地發生。

又如同陽光出現時,黑暗自然就消褪了。覺知就好像是光芒,有時又將覺知稱作「清明、明光」。覺知本身就有著療癒、淨化的力量,有著一種自然的能力,能夠幫助我們發現本具的自性。



( 2020 明就仁波切 亞洲德噶線上閉關「開心禪一階」第三堂 10月25日 開示摘要)
Tergar Asia 亞洲德噶
Tergar Asia 亞洲德噶25 10 月
【2020亞洲德噶線上閉關・開心禪一階第二堂開示摘要】

主講:詠給・明就仁波切
日期:2020年10月24日下午兩點半(香港/台灣/北京時間)
翻譯:妙融法師


▍ 二十四小時都有覺知,為何不是二十四小時在禪修?

每個人都具有覺知,既然覺知二十四小時都與我們同在,為何我們不是一直都處在禪修的狀態中呢?

儘管我們擁有覺知,但由於沒有認出真正的本質,覺知對我們來說就像是隱藏起來、沒有作用。

好比你擁有全世界最棒的手錶,但你沒認出它是支手錶,以為它只是手鐲,因此,即便你手上戴著它,也不懂得透過它查看時間,它也就無法為你顯示時間 ; 一旦你認出它是手錶後,它就富有價值,能夠發揮作用,幫助你認出時間。

因此認出本具內在的特質和功能,是非常重要的,開心禪第一階主要幫助我們認識以及發現本具的覺知,第二階是發現本具的慈悲,而第三階則是認出本具的智慧。透過這些認識,它們的特質才得以展現。


▍ 禪修四種狀況,你是哪一種?

在這裡要問大家一個問題,你的禪修經驗是什麼呢?

1. 總是感到昏沉、想睡
2. 念頭、情緒變得更多
3. 我不知道自己是否在禪修
4. 我可以和覺知同在

第一種情況:
如果總是感到昏沈、想睡,你就可以運用它們練習睡眠禪修,呆滯模糊、昏沈不清這些感受都包含在睡眠禪修中,當你感到想睡,就和那個睡意在一起,和這種呆滯、昏沉的感覺同在,不用去控制或改變什麼,就只是跟它在一起,如此就能將睡意、昏沈轉化為禪修。

第二種情況:
念頭、情緒變得更多,這時候可以運用念頭和情緒做禪修。事實上,當我們在禪修時,一開始會覺得念頭、情緒變得更多了,其實這是很好的徵兆。就像在混濁的河水中,你看不到河裡的魚和石頭,一旦河水變清澈之後,就能清楚看見河裡所有的東西。透過禪修,我們的心趨向平靜,你自然就會看到很多念頭和情緒。

第三種情況:
不確定自己是否在禪修,那麼就與這樣不確定的感覺同在,只要能夠知道自己的不知道,這就是覺知,你就是在禪修。

最後一種:
若能和覺知同在,非常好。

當你將一切轉化成禪修的助緣,就能夠從痛苦、壓力、緊繃、疼痛等因素中解脫,而得到真正的自由。

如果你想要尋找快樂,於是想逃離痛苦,那麼你得到的快樂就會像股票市場一樣起伏不定。假如在快樂與不快樂中,你都可以感到快樂,那麼就能夠獲得真正恆久的快樂。


▍ 仁波切與老朋友的故事

我在七、八歲時就有了恐慌症,當時我很想抗拒它。那時候,即使我爬到了山頂,恐慌也跟著上山 ; 有時我走進山谷茂密的森林,恐慌也是跟著我。當我試著跟朋友們玩耍的時候,恐慌還是如影隨形地跟我在一起。

於是,我的母親建議我跟父親學習禪修,我從九歲時開始練習,但因為我太想遠離恐慌症,所以當我做聲音禪修時,我就會對恐慌說:「嘿,你滾開,我在禪修。」有時候有用,但有時候恐慌反而變得更劇烈了。

父親告訴我:「不要跟恐慌對抗,你要歡迎恐慌。」於是禪修時我就改變態度,對恐慌說:「歡迎你!」一開始真的有幫助,恐慌的力量減少許多,然而在我內心深處還是想遠離恐慌,雖然我嘴上說歡迎,但事實上我心裡想的是:只要我歡迎你,你就不會再來了。所以內心的動機還是一樣,是種虛假的歡迎,然而即便是虛假的,也是很有幫助。

十三歲那年,我進入了三年的閉關中心,第一個月我感覺非常好,但在那之後,懶惰也跟我到了閉關中心,而且恐慌也比之前更嚴重。

那時我曾經動念要中斷閉關,但離開有點難為情,因為我已昭告天下,但若留下,還有兩年多要度過。

最後我選擇留下,並決定放下對恐慌的抵抗,真正去接受它,讓它成為禪修的助緣。經過幾個星期的禪修後,我和恐慌真的成為了好朋友。儘管如此,有時候我仍會盜汗、心跳變快、脖子感到壓迫,頭痛......等等不舒服的症狀,這些情況發生時,我的內心卻有點歡喜和興奮,我可以看著身體種種現象,恐慌症再也影響不了我。但就在我們真正成為好朋友後,它就離開我了。

雖然我的恐慌朋友走了,但還是會有新的朋友,也就是任何時候都會有其他的困難和痛苦出現,而我們也就能運用這些問題來練習禪修。

在我的人生中,也是經歷著各種起伏,在世俗的層面上,這樣的狀況是必然會發生的,但在我內心深處,卻一直都感受到一種平靜、自信和感恩。


( 2020 明就仁波切 亞洲德噶線上閉關「開心禪一階」第二堂 10月24日 開示摘要)
Tergar Asia 亞洲德噶
Tergar Asia 亞洲德噶25 10 月
2020 Tergar Asia Online Retreat
Joy of Living Level One
YMR Second Teaching Summary


We have awareness all the time, but why are we not meditating all the time?

Everybody has awareness. Since awareness is with us all the time, why are we not meditating all the time?

When we have not recognized awareness, even though we have that quality within us, it is hidden from us. It is not beneficial for us.

If you had the best watch in the world but you don't know what it is, you thought it is just a bracelet. Therefore, even though you are wearing it, you do not know how to read the time from it, and the watch cannot tell you the time either. Once you recognized what it is, it becomes valuable, and beneficial for you to check the time.

Therefore, to recognize our innate qualities is really important. Joy of Living level 1 mainly focuses on helping us to recognize the awareness within us; level 2 mainly focuses on love and compassion; and level 3 mainly focuses on discovering the wisdom within you. Through the recognition of these qualities, they can truly manifest.



Which one of the four meditation experiences do you have?

I have a question for you. What is your meditation experience?

1. I always feel dull and sometimes sleepy.
2. My thoughts or emotions are getting more.
3. I don't know whether I'm meditating or not.
4. I can be with the awareness.


For the first situation:

If you feel that you are always dull and sleepy, be with that, and do sleeping meditation, which includes sleepiness, dullness, and drowsiness. When you feel sleepy, be with the sleepiness, the fuzzy, foggy, and heavy feelings, and you don't need to change or control anything. Just be with them. Then all these feelings become the support for your meditation.

For the second situation:

If there are more thoughts and emotions, you could use the thoughts and emotions as the support for your meditation too. Normally when we meditate, at the beginning, we would feel like we have more thoughts and emotions than before. That is a good sign. It is like a muddy river. We cannot see the fish or rocks in the water. When the river becomes calmer and clearer, we can see the fish and rocks in it. This is the same. When you meditate, your mind would become calmer and clearer, so you could see more thoughts and emotions.

For the third situation:

If you don't know whether you are meditating or not, then you just be with this feeling of uncertainty. As long as you know that you don't know, that is awareness. So that has become meditation too.

For the fourth situation:

If you can be with the awareness, that is great, wonderful.

When you could use everything as the support for your meditation, then you could be liberated from the causes of suffering, tension, stress, and pain. That is transformation and self-liberation.

If you are looking for happiness, and trying to get rid of unhappiness, then your happiness would be like the stock market, which is always up and down. However, if we can be happy with the happiness, and also be happy with the unhappiness, then we will discover the real long-lasting happiness.



Rinpoche's story with his old friend

I had panic attack when I was 7 or 8 years old. Back then, I really wanted to fight with the panic and get rid of it. When I was hiking in the mountain, the panic would follow me up there. When I went down to the deep forest, the panic followed me down there. When I played with my friends, the panic followed me there too.

Then my mom suggested me learning meditation from my father. I started to learn meditation when I was 9 years old. Because I really wanted to get rid of the panic, when I practiced sound meditation, I would say to the panic that“Get out! I am meditating on the sound.“ Sometimes this worked but sometimes the panic became stronger.

My father told me,“Don't fight with the panic. Welcome the panic.” Then when I meditated, at the beginning, I said“Hello, panic. Welcome.“ It helped. The power of the panic became less. However, deep down in my mind, I still wanted to get rid of it. I was saying welcome but indeed I was thinking,“If I welcome you, you will not come back again.” The motivation was the same, so it was a fake welcome. Although even it was a fake welcome, it helped a lot.

When I was 13 years old, I went to the three years retreat. In the first month, it was very good. After one month, the laziness came into my retreat. And then it brought the panic as well. My panic became worse and bigger in the retreat.

I had thought of leaving the retreat but I felt embarrassed because I have told all my friends about this three-year retreat. However, if I stayed in the retreat, I had to stay for more than 2 years.

In the end, I decided to stay in the retreat. Then I really let go of the fighting with the panic and accept it from my heart. And then I used my panic as the support for my meditation. A few weeks later, my panic and I became very good friends. The symptoms were still there - my heart sometimes beat fast; there was tightness around my neck; I had sweat and headache; and unpleasant sensations came into my body. Nevertheless, I felt quite excited and happy from my mind, as I could watch these experiences in my body and the panic could no longer affect me. However, when we finally became very good friends, the panic said bye-bye and was gone.

Although I lost one friend, my panic, but I have new friends, because we all have problems and sufferings, which are international. Actually, you can make friends with any problem, or suffering, or pain, and use them as the support for meditation.

In my life, there are always ups and downs, which are at the relative level. At the deeper level of my mind, there is always a sense of peace, confidence, and gratitude.