【2020亞洲德噶線上閉關・開心禪三階第一堂開示摘要】

主講：詠給・明就仁波切
日期：2020年9月18日 晚上七點（香港/台灣/北京時間）
翻譯：妙融法師


開心禪第三階的內容是關於「智慧」，在這一階的課程中，我們將會好好地發現並且探索自己。在我們禪修的傳承中，當你能夠真正認識自己的本質時，即是解脫和自由的開始，因此首先我們要去探索「我是誰」。

這一階主要談及「觀」的修持，在修持上分為小乘（基礎乘）、大乘及金剛乘三種不同層次，接下來我們要介紹的是結合小乘及大乘「觀」的修持教導。

首先我們要去看看這種「我」的感受，無論我們做什麼、去到哪裡，都帶著「我」、自我的感受。這樣一種「我」的感受，就是痛苦的來源和成因。


■ 五種源自於「我」的煩惱

煩惱有五種，首先是「貪著」：我想要得到第一、要搶先，或是我的想法才是正確的、最好的，覺得我的團隊是最優秀的⋯，種種這些「我想要這個、那個」的感受，就是所謂的貪著。

第二個是「瞋恨」：只要無法被滿足、達不到自己想要的，就會感到失望憤怒，於是你看誰都不順眼，甚至最後連自己都否定，就是所謂的瞋恨。

第三個是「無明」：也就是搞不清楚什麼是對、什麼是錯，總是感到困惑，一直忙忙碌碌地停不下來。

第四個是「嫉妒」：和同輩的相互比較，比如我和朋友一開始是一樣的，但現在他們有車、教育程度比我高、比我有人緣，我該怎麼辦呢？這樣的心理就是嫉妒。

最後一個是「我慢」：覺得自己是最好的，而別人什麼都不懂。

這五種煩惱其實都來自於這個「我」的感受。這些「我想要這個、我不要那個、總是處在困惑、無法接受別人比我好、只有自己是最好」，都是建立在這樣一種「我、我、我」的基礎上。


■ 不聽從也不對抗 就只是跟「我」 同在

這些種種來自於「我」的感受，造成了很多人際關係的問題，甚至是國家間的爭鬥，如何從這樣的問題中解脫，找到解決的方法呢？也許你會認為從今天起不要再去想「我」，問題就解決了。事實上，這樣想並沒有太大助益，就好像你越是告訴自己不能去想起披薩，你就越容易想到披薩一樣 ; 另一種情況，你選擇相信「我」、完全聽從「我」，則會讓問題變得更大，最後自己和別人都是輸家。

聽從「我」不對，和「我」對抗也不對，所以我們該怎麼做呢？其實我們什麼都不用做，就只是看著這個「我」，不用控制或遠離它，也不用製造另一個全新的「我」，就只是和原本的「我」同在。有些其他的傳承會教導抑制這個「我」，但在我們的傳承中，稱之為自解脫或自對治，而這個方法更容易、甚深及有效。

如何練習看著自己、看著「我」呢？當我們在練習時就只是覺知那種「我、我、我」的感受，就只是跟這樣一種「我」的感覺同在。你不需要去停止、抑制這種「我」的感受，也不用去製造出「我」的感受，在這裡不去問問題，就只是看著這個感受，跟這個感受同在。這種「我」的感受，有些人出現的是一種感覺，有些人則是出現一些想法， 或者是一種想像，這些都是可以的，重點是與這樣的感受同在。


■ 兩種解脫—— 看得到或看不到，都很好

在練習的過程中，無論你感受得到或感受不到「我」都很好。為什麼兩個都很好呢？ 因為有兩種解脫，一種是橫向的解脫，另一種是縱向的解脫。

橫向解脫是指：在開心禪一階的練習時，當你看著念頭時，念頭消失了，這時候就經歷了一個空隙，就好像在過去和未來的中間，有一個空間、空隙。當你體驗到的時候，這就是橫向解脫。


另外一種情況，當你看著念頭或情緒時，它們並沒有消失。就像我舉過的例子，像是看著內在的電視或是河流。如果看到了河流，就表示你已經不在河流裡了，這就是一種縱向的解脫。當你看著它的時候，它並沒有消失，但你已經在內在的電視或河流之外，於是與這個對境就產生了一定的距離。觀察這個對境時，這個對境便成為了禪修的朋友與助伴。



(2020 明就仁波切 亞洲德噶線上閉關「開心禪三階」第一堂 9月18日 開示摘要)

2020 Tergar Asia Online Retreat
JOL3 First Day Teaching Executive Summary

Teaching by Yongey Mingyur Rinpoche
Date: 7pm Sept.18, 2020 (HongKong/Taiwan/Beijing Time)

Joy Of Living 3 (JOL3) is about what we called the wisdom. In this course of JOL3, it’s really important to discover and explore yourself. In our meditation tradition, when we really know our true nature, it is the beginning of liberation and freedom. Therefore, we will start to explore “who am I?”.

In this level, we are mainly talking about Vipassana meditation. Vipassana meditation has many levels, like foundation (Hinayana) vipassana meditation, Mahayana vipassana meditation, Vajrayana vipassana meditation. Here, it is the combination of the foundation and the Mahayana vipassana meditation.

So first, we need to look at the sense of me. We all have, the sense of “me, me, me”,
no matter what we do, where we go, there is the sense of me, the sense of self. Normally, the sense of me, is the cause of suffering.

5 klesas come from the “sense of me”.

There are 5 different kinds of klesas. The first is “Desire”: I have to be No.1, I have to be the first. Or, my idea is correct, the best. My group is better…, all these “I want this and that” are what we called “Desire”.

The second is “Hatred”. As long as my need is not satisfied, can’t get what I want, I will experience anger or disappointment. Therefore, you find nothing is good. In the end, you even consider yourself as not good. This is the hatred.

The third one is “Ignorance”. Don’t know what is right and what is wrong. Always feel dull or full of confusion. Or, the mind becomes very restless.

The fourth is “Jealousy”. Make comparison with other people: me and my friend. At the beginning, we are the same, but now my friend becomes better. My friend has a nicer car, or my friend’s education grade is better than mine now. Or, my friend is more popular than me, what should I do? This is jealousy.

The last one is Pride: I am the best, I know everything, and the others know nothing.

All these 5 Klesas come from the sense of self. “I have to get, I don’t want that, I don’t know, can’t accept the others being better than me, I am the best”, all these are based on “me, me, me”.

Not following, Not resisting, Just Be With

All these come from “sense of me”, causing lots of problems among people, causing even fights among countries. How to liberate from these problems and find the right solutions for these issues? Maybe you think I will not think of “me” from today on, then problem is solved. But actually, it is not so beneficial: it’s the same as when you say “don’t think about the pizza”, then you will think more about the pizza; another choice is to believe the “me”, and to follow completely the “me”. If you do so, normally, the problem will become bigger. In the end, you will lose, others will also lose.

We fight with “me”, it doesn’t work. We follow completely the “me”, it doesn’t work neither. What can we do now? So now the main important thing is, you don’t have to do much. We just look at “me”, as it is. We don’t need to control “me”, we don’t need to get rid of “me”, we don’t need to create a new “me”, we don’t need to do anything. What we have to do is just look, just be with “who am I”.

There are other traditional methods, they try to get rid of or to suppress “me”. But for our lineage, what we called self-liberation, self-antidote is so easy, profound, and effective.

How to practice “look at self”, look at “me”? When we practice, just be aware of that sense of self, “me, me, me”, just be with that. No need to stop the feeling of “me”. Don’t stop that. And don’t try to create that feeling neither. What you have to do, is just to observe the “me, me” feeling. Here, we do not need to ask questions, just look at the feeling, be with this feeling. For the sense of self, some people are having feelings, some are having ideas, some are having images, all these are ok. The key is to be with this “sense of self”.


Two ways of liberation --- you can feel “me” or can’t feel “me”, both are good.

In our practice, whether you can feel “me” or can’t feel “me”, both are good. Why both are good? Because we have two ways of liberation: horizontal liberation and vertical liberation.

Horizontal Liberation is: in JOL 1, when you look at the thoughts, thoughts disappear, you cannot find thoughts, you experienced a gap. There is a space between past and future. When you experience this, it is the Horizontal Liberation.

Another situation is, when you look at the thoughts or emotions, they did not disappear. They are like the examples I gave, like watching inner television, or the example of when you see the river, you are out of the river. This becomes the Vertical Liberation. Why? Because thoughts and emotions are there, they did not disappear, but when you can see them, you are already out of your inner television and the river. There is some distance between you and the object. When you observe the object, this object becomes your meditation support and friend.

如果你腦袋裡的瘋猴子在那裡到處亂跳，那真是太棒了，就看著它興風作浪吧；每一個跳躍、每一個念頭、每一個干擾，就像是感官對境一樣，都是禪修的助緣。—《世界上最快樂的人》 P.212

2020年9月26日（星期六）2:30-3:30pm將開展 「開心禪」一階的網上共修，主題為「念頭禪修」。 歡迎已完成「開心禪」一階課程的學員參加！

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