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
- **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.要培育悲憫之心，可以思維：‘一個人就算沒有精神上的痛苦，也必然有身體上的痛苦；就算兩者都沒有，到死時他也會失去所有’
2.. 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！ 。
-如此不斷默念‘可憐啊！可憐啊！’ 讓心生起悲憫，然後專注散播悲心。如果全身有像電流流過一樣的喜悅，這個就已經是初禪了
3..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。
4. 成功後，對所愛者（例如有德者）生悲
5..對中立者生悲：
6. 成功後對怨敵生悲
-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
7.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
8.之後對一切眾生都散播悲心
9.熟練後，對什麼物件、什麼人散播悲心也可以
*(Reference: Visuddhimagga – The Path of Purification)*
- **Karuṇā (Compassion)**: The heartfelt wish for others to be free from suffering.
**Initially, one should not direct compassion toward the following people:**
1. Loved ones
2. Neutral people (those to whom one feels indifferent)
3. Enemies
4. Never direct compassion toward the opposite sex or toward the dead
**Practice Steps**
Prerequisite: Complete relaxation and letting go to the utmost degree.
1. To cultivate the heart of compassion, reflect:
“Even if a person has no mental suffering, they must still experience physical suffering. And even if neither is present, at the time of death they will lose everything, which can occur at anytime”
2. At first, direct compassion toward those in truly difficult, miserable, or unfortunate circumstances:
“How truly pitiful they are! May they be free from these sufferings!”
- Continually repeat silently: “Pitiful! Pitiful!” — allowing the heart to give rise to compassion, then focus on radiating it.
- If the whole body experiences a joyful rapture like an electric current flowing through it, this is already the first jhāna.
3. If no such person comes to mind, direct compassion toward those who are currently happy but are committing evil actions:
They are like someone enjoying fine food just before being led to the execution ground — they are about to be reborn in a lower realm.
4. Once successful, direct compassion toward a loved one (e.g., a virtuous person).
5. Direct compassion toward a neutral person.
6. Once successful, direct compassion toward an enemy.
- If you cannot suppress anger toward the enemy, apply the methods from the loving-kindness (mettā) section to counteract it.
7. Then break down the boundaries between oneself, loved ones, neutral persons, and enemies — radiating equal compassion toward all of them.
8. After that, radiate compassion toward all beings.
9. When proficient, you can radiate compassion toward any object or person.
（參考清淨導論）
-喜心是為到別人的快樂和成就而感到高興
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. 對異性或死者修喜
步驟
1.放鬆和放下到極點
2.起初應對好朋友修喜，想起他的幸福快樂而默念：‘恭喜你啊！恭喜你啊！ ’不斷重複默念，拿到那種隨喜的感覺，然後向他散播喜心。 不斷專注，直至達到禪那。如果全身有像電流流過一樣的喜悅，這個就已經是初禪了
3. 成功後對中立者修喜
4.成功後對怨敵修喜
-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
6.成功後對一切眾生散播喜心
7.熟練後，對什麼物件、什麼人散播喜心也可以
*(Reference: Visuddhimagga – The Path of Purification)*
- **Muditā (empathetic Joy)**: The feeling of gladness and delight at the happiness and success of others.
**Initially, one should not direct empathetic joy toward the following people:**
1. Loved ones
2. Neutral people (those to whom one feels indifferent)
3. Enemies
4. Never direct appreciative joy toward the opposite sex or toward the dead
**Practice Steps**
1. Complete relaxation and letting go to the utmost degree.
2. At first, direct empathetic joy toward a good friend. Recall their happiness and success, then silently repeat: “How wonderful! How wonderful!” or “Congratulations! Congratulations!”
Continually repeat this to evoke the feeling of empathetic joy, then radiate empathetic joy toward them. Maintain focus until jhāna is attained. If the whole body experiences a joyful rapture like an electric current flowing through it, this is already the first jhāna.
3. Once successful, direct empathetic joy toward a neutral person.
4. Once successful, direct empathetic joy toward an enemy.
- If you cannot suppress anger or jealousy toward the enemy, apply the methods from the loving-kindness (mettā) section to counteract it.
5. Once successful, break down the boundaries between oneself, loved ones, neutral persons, and enemies — radiating equal empathetic joy toward all of them.
6. Once successful, radiate appreciative joy toward all beings.
7. When proficient, you can radiate empathetic joy toward any object or person.
（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.放鬆和放下到極點
3.對中立者修捨—默念：此人是業的所有者/ 此人有自己的因果
不斷專注下去，便會證得第四禪
4.成功後對所愛的人修捨
5. 成功後對所討厭的人修捨
6.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
7.成功後對一切眾生散播捨心
8.熟練後，對什麼人保持捨心也可以
*(Reference: Visuddhimagga – The Path of Purification; Pa-Auk Sayadaw's "Knowing and Seeing")*
**Practice Steps**
1. Reflect that the first three divine abidings (loving-kindness, compassion, and empathetic joy) are associated with emotional closeness, liking, or disliking, while equanimity is serene and still. Then begin cultivating equanimity.
2. Complete relaxation and letting go to the utmost degree.
3. Direct equanimity toward a neutral person — silently repeat: "This person is the owner of his own kamma" or "This person has his own causes and results."
Continually focus on this, and you will attain the fourth jhāna.
4. Once successful, direct equanimity toward a loved person.
5. Once successful, direct equanimity toward a disliked person.
6. Once successful, break down the boundaries between oneself, loved ones, neutral persons, and disliked persons — radiating equal equanimity toward all of them.
7. Once successful, radiate equanimity toward all beings.
8. When proficient, you can maintain equanimity toward any person.