四梵住禪修法 The four measurables meditation
四梵住禪修法 The four measurables meditation
-慈心，希望對方快樂無痛苦的友好感覺
完整修持步驟：
前提：放鬆、放下到極點
對自己散播慈心
默念：願我自己快樂—同時要有慈愛的感覺
單單這樣已經能抵達初禪，整個身體有好像被電流流過一樣的喜悅。更高的禪那也是可以的
2.成功後，對可愛者修慈
例如修行好的人，憶念他們讓人敬重的戒德，然後對他們散播慈心
默念：‘願你快樂’
3. 成功後，對無關係者修慈
4.成功後，對怨敵修慈 （如果沒有，則不必理會這個步驟）
-如果不能向他們散播慈心，那就重新向1-3者散播慈心，再嘗試對怨敵散播慈心
-還不能，就憶念佛陀的教導
就算有人以鋸子鋸斷自己四肢，如果自己生氣，就不是佛陀教導的實行者。
如果自己憤怒，那就等於好像敵人對待自己般對待自己：自己會醜陋，受苦，被罰款，不能享樂，沒有名聲，因為身口意行惡死後去惡道—自己就如弄濕了的火柴般無用
-還不能，便想起那人的優點，如身口意的清淨
-還不能，便思維，使自己不快的五蘊是剎那生滅的，並無讓我們苦惱的人，只是我們自己讓自己苦啊
-還不能，便思維自己和他人的自作業
-憤怒的業使自己關閉了善道，涅槃之門，打開了惡道之門
-憤怒的業使他人關閉了善道，涅槃之門，打開了惡道之門
-還不能，便回憶佛陀在過去行菩薩道時，就算被仇敵殺害也不起嗔怒
-還不能，便思維，難以找到一個眾生不是自己的親人啊
-還不能，便思維對方只是三十二身分，地水火風，五蘊，十二處、十八界的和合
- 還不能，便布施給仇家，那麼雙方的憤怒也會止息
5.成功後，對以上1-4，都散播同等的慈心，即假如四人之中要找一人來殺，自己也不能選擇
6.成功後可以對一切眾生散播慈心
7.熟練後，對什麼物件、什麼人散播慈心也可以
《Loving-Kindness meditation》
- **Mettā**: A friendly feeling of goodwill, wishing others to be happy and free from suffering.
**Complete Practice Steps:**
Prerequisite: Complete relaxation and letting go to the utmost degree.
1. **Radiate loving-kindness to oneself**
Silently repeat: "May I be happy" — while cultivating a feeling of loving-kindness.
Simply doing this can lead to the first jhāna, with joyful rapture (pīti) flowing through the entire body like an electric current. Higher jhānas are also possible.
2. **Once successful, radiate loving-kindness to a dear or lovable person** :
For example, a virtuous practitioner; recollect their admirable virtues (such as moral conduct), then radiate loving-kindness toward them.
recite 'may you be well and happy'
3. **Once successful, radiate loving-kindness to a neutral person**
4. **Once successful, radiate loving-kindness to an enemy or disliked person** (If there is no such person, skip this step)
- If unable to radiate mettā toward them, return to radiating toward categories 1–3, then try again with the enemy.
- If still unable, recollect the Buddha's teaching: Even if someone were to saw off your limbs with a saw, if you become angry, you are not practicing the Buddha's teachings.
If you become angry, it is as if you are treating yourself the way the enemy treats you: you become ugly, suffer, face punishment, lose enjoyment and reputation; through unwholesome actions of body, speech, and mind, you are reborn in lower realms after death — like a wet match that is useless.
- If still unable, reflect on the person's good qualities, such as purity in body, speech, or mind.
- If still unable, contemplate that the five aggregates causing displeasure arise and cease momentarily; there is no real person causing us suffering — we cause our own suffering.
- If still unable, reflect on individual kamma:
- Anger closes the doors to wholesome realms and Nibbāna for oneself and opens the doors to lower realms.
- Anger closes the doors to wholesome realms and Nibbāna for the other person and opens the doors to lower realms.
- If still unable, recall how the Buddha, during his past lives as a bodhisatta, did not give rise to anger even when killed by enemies.
- If still unable, contemplate that it is hard to find a being who has not been one's relative in the past.
- If still unable, view the person as merely a combination of the 32 body parts, the four great elements (earth, water, fire, wind), the five aggregates, the twelve sense bases, or the eighteen elements.
- If still unable, make a gift or offering to the enemy — this will pacify anger on both sides.
5. **Once successful, radiate equal loving-kindness to all in categories 1–4** — to the point that if one of the four had to be chosen for harm, you could not select any.
6. **Once successful, radiate loving-kindness to all beings**
7. **When proficient, radiate loving-kindness toward any object or person is also ok**
（參考清淨導論）
-悲心是希望對方離苦之心
起初不應對以下的人修悲
1. 愛的人
2. 自己對其中立的人
3. 怨敵
4. 永遠不能對異性或死者修悲
修持步驟
前提：放鬆、放下到極點
1. 起初對處境苦難，悲慘的人生起悲憫之想：他真的可憐啊！希望他們擺脫這些苦！
a. 如果找不到這樣的人，可以對現在處境幸福但作惡的人生悲心：他們就如即將送到刑場上，享受著別人給他的美食般的人—他們即將要投生到惡道
b. 不斷訓練已經可以得到禪那
2. 生起悲憫心之後，對所愛者（例如有德者）生悲
3. 成功後對中立者生悲
4. 成功後對怨敵生悲
a. 如果不能壓制對怨敵的嗔怒，應用上面慈心板塊的方法來對治
5. 之後破除自己，所愛者，中立者，怨敵的界限，對上述人都有平等的悲心
6. 之後對一切眾生都散播悲心
（悲憫的內容可以是，對方遭受著生病或財物損失的任何災難。縱然沒有，他們亦要受輪迴之苦）
（參考清淨導論）
-喜心是隨喜別人成就之心
起初不應對以下的人修喜
1. 愛的人
2. 自己對其中立的人
3. 怨敵
4. 永遠不能對異性或死者修喜
步驟
1. 起初應對極愛的朋友修喜，想起他的幸福快樂而默念：多麼好啊！/願他不失去所得
a. 不斷重複，直至達到禪那
2. 成功後對中立者修喜
3. 成功後對怨敵修喜
a. 如果不能壓制對怨敵的嗔怒，應用上面慈心板塊的方法來對治
4. 成功後破除自己，所愛者，中立者，怨敵的界限，對上述人都有平等的喜心
5. 成功後對一切眾生散播喜心
（參考清淨導論，帕奧禪師的《如實知見》）
步驟
1. 思維前三種梵住都是接近情感喜惡，捨心是寂靜的，之後開始修捨
2. 對中立者修捨—默念：此人是業的所有者
a. 不斷修便會證得第四禪
3. 成功後對所愛的人修捨
4. 成功後對所討厭的人修捨
5. 成功後破除自己，所愛者，中立者，怨敵的界限，對上述人都有平等的捨心
6. 成功後對一切眾生散播捨心