一行禅师：如何迅速入睡 How can I fall asleep quickly
Plum Village, France, May 2014
法国梅村 2014年5月
How Can I fall asleep quickly, if I need to wake up very early the next day?
如果我第二天需要早起，怎样才能迅速入睡？
Dear Thay,
亲爱的师父
how can I go to sleep fast,
我怎样才能迅速入睡
if I need to get up very early the next day?
如果我第二天需要早起
I think our friend is asking how can I get myself to sleep early
我想这位朋友是问：如何早点入睡
because I know I have to wake up early the next day.
因为我知道第二天必须早起
How can I get to sleep quickly?
怎样才能迅速入睡？
I don't think it's good to try to sleep quickly.
我觉得刻意迅速入睡并不好
The more you try, the more difficult it is to sleep.
你越想迅速入睡，越难入睡
(Laughter)(众笑)
Because when you try, you are making an effort.
因为如果你刻意去做，你就在着力于此
So, just allow our body to relax.
其实，让我们的身体放松即可
And, the good thing is to stop thinking.
最好是停止思虑
Stop thinking about tomorrow,
不要想明天的事情
what we have to do.
明天该做什么
If we keep thinking about what we will have to do tomorrow,
如果我们老是在想明天该做什么
and then we'll be awake all night.
整个晚上都会睡不着
So, do not think.
所以，不要思虑
To not think is a very important practice of meditation.
不要思虑是一个禅修的重要形式
I think, therefore I cannot sleep.
我思，故我无眠
(Laughter) (众笑)
So, not thinking is good,
不思虑很好
but in order to stop the thinking,
想要停止思虑
you might like to focus your attention on your in-breath and your out-breath.
你需要将注意力放在出入息上
You breathe in and you only focus your mind on your in-breath.
当你吸气的时候，心就只是放在吸气上
Thay has a "tick" he can share with you.
师父有一个“滴答”之法分享给你
On the table Thay has a clock,
师父的桌上有一个钟
not electronic, the classic clock.
不是电子钟，是老式的钟
And, it makes a tick tock tick tock.
它发出滴答滴答的响声
So, Thay just listens to the sound of the clock.
师父听着钟的声音
And Thay measures his in-breath with the sound.
师父用这种声音来测量他的入息
And usually, Thay breathes in and it lasts three or four seconds.
通常情况下，师父吸气一次时间是三到四秒
Tick, tock, tick, tock.
滴答滴答
When he breathes out, it takes six seconds.
当他呼气的时候，要六秒
And Thay just enjoys laying down and listens to the sound of the clock
师父很享受躺下聆听钟的滴答声
and breathes in and out and stops all the thinking.
吸气、呼气，停止一切思虑
And it is very pleasant to breathe,
这种呼吸非常舒服
if the air is good enough.
如果空气够好的话
And if you don't have a clock, then you can use a song.
如果你没有钟，你可以用一首歌
You don't have to sing because the song is in you.
你不需要唱出来，因为那首歌在你心里
Like the song I have arrived, I am home, in the here, in the now.
就像那首：我抵达，我到家；在此地，在此刻。
Everyone in Plum Village breathes, knows the song by heart.
梅村的每一个人都会这首歌
There are many songs of practice.
有很多修行的歌
I have arrived, I am home is the most popular song.
“我抵达，我到家”是最受欢迎的
So when you breath in, you sing only inside your mind, not with your mouth.
当你吸气的时候，你就用心歌唱，不要出声
#I have arrived, I am home.
#我抵达，我到家
#In the here, in the now.
#在此地，在此时
#I am solid, I am free.
#我充实，我自由
That is not thinking, these words are used only to help you
这不是思虑，这些歌词只是用来帮助你
to focus our attention to our breath,
专注于我们的呼吸
and if you breath according to that song a few times,
如果你随着歌曲呼吸若干次
the sleep may come very easily.
就能很容易入睡
Anyway, that is the way that Thay does.
至少师父就是这样做的
He uses some Dharma songs.
他用的是一些佛教歌曲
And they are already there.
都是现成的
There is a kind of CD inside of you.
就像你心里有一张CD
If you want any song, you don't have to push with your finger.
你需要某首歌时，不需要用手去按
You just use a kind of mental formation called Manasikara.
你用的这种心理机制(心行)就叫：作意
And you touch it with your mind, and the sound will come.
用心去触摸它，声音就出现
And you breath in and out with the sound.
伴随着这种声音，你吸气，呼气
I think that will help many adults.
我觉得这会帮助很多大人
If you think too much, you may like to do that.
如果你思虑过度，你可能会喜欢这种方法
You have many Dharma songs,
你有很多法之曲
and you just breath in and out according to the songs.
随着这些歌曲，你吸气、呼气
When you drive your car, instead of thinking,
当你开车的时候，不要思虑
you breath in and out with this song.
伴随着这种歌曲呼吸
Here is pureland, the pureland is here is another song.
“此处是净土，净土在此处”是另外一首歌
How many Dharma songs you have learned in Plum Village?
你在梅村学了多少首佛歌？
I have arrived, and what else?
“我抵达”，还有其他的吗？
Happiness is here and now and so many other songs.
“幸福就在当下”和其他许多歌
We are all the leaves of one tree.
“我们是同一棵树的叶子”
Yes, we are all the leaves of one tree.
是的，”我们是同一棵树的叶子“
All these songs can be used and only you can hear the sound
这些歌曲都可以使用，只有你能听见
because you are singing it inside of you.
因为你在心里默唱
And you breath in with one line and breath out with another line.
吸气的时候一句，呼气的时候另外一句
Tonight, try it.
今晚就试试
and you report to Thay tomorrow, okay?
明天你向师父汇报一下，好吗？
感恩阅读，随喜分享
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