Summary

总结重点

Practice the rhythmic movements continuously like a chain as the Buddha taught. Be aware of it at every moment; standing, walking, sitting, lying, bending or stretching.

如同佛陀所教导的，练习规律动作，持续如环。行住坐卧或曲或伸，时时刻刻觉知每一个动作。

When you practice the rhythmic movement; turning the palm up and down, raising the hand, lowering the hand, be aware. When you are nodding, and raising your head, be aware; leaning to the left, leaning to the right, blinking the eyes, opening the mouth, breathing in and out, be aware. When thought arises, be aware. Be aware of the movements all the time. Do not sit still.

练习规律动作，翻覆手掌、提放手臂，要觉知；低头、抬头要觉知；左倾、右倾、眨眼、张口、气息入出，要觉知。当念头升起时，要觉知。时时刻刻觉知所有动作。不要静坐不动。

This is the technique of cultivating self-awareness.

这就是培养自觉的方法。

The essence of practice, a “handful leaves” Dhamma, is being aware of the movement of the body and the movements of the mind.

I guarantee, if you practice continuously and seriously as I have taught, in at most three years, suffering will end. It may take only one year. For some people it may take only one to ninety days. The result is that suffering will decrease or cannot disturb you any more.

这方法练习的精要，是如同「掌中叶」的法，只是觉知身体的每一个动作，以及念头的起伏。若你能如我所说的持续认真地练习，我担保不出三年烦恼将断，痛苦止息。也许只需一年，对某些人而言，也许只要一至九十天。练习的结果是，烦恼将会减少或不再对你产生干扰。

(「掌中叶」注：佛陀和一群比丘走进树林，他取了几片叶子放在手里，问他的弟子们：「这林间的叶子和我手中的叶子那样较多？」弟子们回答：「世尊！林中的叶子较多。」佛陀接着说：「我所知道的就如同这树林中的叶子一样多，但我教导你们的则如我掌中的叶子一样少，虽然少，却是可以导向灭苦之法。」)