sayalay sutavati

Sutavati Sayalay

Anapana Instruction

苏达瓦谛老师

教导呼吸的方法:

1. Knowing natural breath

知道自然呼吸,

When you know natural breath you are meditating.

当你知道自然呼吸时你就在禅修了

a. Breath naturally

自然呼吸

b. Touching point is the tip of the nostril, the tip of the hard bone of the nose at one side of the nostril. It is not meditation object, only waiting a point of the mind to know the in-breath and out-beath.

接触点是在硬骨鼻孔的一边，不是禅修的所缘, 只是心等待的地点，知道入息与出息

c. Don't recite or note in-breath and out-breath...

不需要念诵“入息”、“出息”.

Don't follow the in-beath when it is going inside the nostril.

不需随着入息当进入鼻孔里。

Don't follow the out-beath when it is going outside the nostril.

当呼出鼻孔外边時，不要随着出息出去。

d. like a newly born baby, relaxed, no stiffness in body and be peaceful,

就像新生的婴儿一样，放松，身体不畺硬及平静

no worry, no anger, no upset, no thinking in mind.

心里无担心，无嗔恨，无失望，无想望。

2。Long breath

長吸

When the in breath is slowly going in the time of breath in is long,

so the Buddha called it long in breath.

当吸入慢时呼吸是長的，佛陀称它为長息。

When the breath is slowly going out in the time of breathing out is slow,

so the Buddha called it the long outbreath

当出息慢时，佛陀称为長出息。

3. The whole in breath and the whole outbreath

全吸。全入吸，全出呼

When the whole in-breath going in slowly, it will come back to the entrance of nose, ... that in-breath is called whole in-breath.

当全（身）吸入进入慢时，将会回到鼻孔里，这叫全（身）入吸。

When the whole out-breath going in slowly, it will come back to the entrance of nose, . that out-breath is called whole out-breath.

当全（.身.）慢呼出时，将回到鼻孔入口處里，这叫全（身）出呼。

当你知道呼吸时你就在禅修! 

（english version below)

信徒：Sayalay  你好， 我禪修很多。 但每次都不長， 例如30-45 分鐘。

但由我們相遇到現在， 我也得不到鼻尖下明顯的光。

上次我聽見取得這些光應該只是幾天的事情

我是否做錯了什麼而導致我取不到這些光？

Sayalay sutavati:禪修並不需要坐很久， 例如一個到兩個小時， 或者當一個人沒有時間。

在30-35分鐘內， 你也能精進地禪修。

在第一個呼吸， 吸氣， 和第二個呼吸， 呼氣開始， 你嘗試平靜地念於每一個呼吸， 不用期望得到光

然後你的30-35分鐘已經是很好的了。因為每一個呼吸， 假如你集中， 與其有著遊走的心， 你會取得一個完全集中和鎮靜的心。

然後當你說你沒有明顯的光。 不要期望明顯的光。  不明顯的光， 暗淡的光， 或者明顯的光， 清晰的光， 不論什麼顏色， 暗淡的顏色， 煙般的顏色， 不清楚的光， 你由一開始就找它們。 和你的呼吸一起看那些顏色或影像。

假如30-40分鐘後， 那個光仍然不出眾， 你只是開心然後滿意於它， 這就是禪修的成功

30-40分鐘或者一個小時後， 假如你不滿意， 這就不是成功。

不論什麼顏色或禪相， 好或不好， 你可以專注那個顏色禪相， 然後呼吸， 作為一個整體的目標

然後這就會給你一個很好的鎮靜， 定， 和滿意

滿意於你生活中任何的東西。 當你試， 不要期望太多。

不論結果如何， 由於系統性的禪修方法， 快樂吧， 接受獎賞吧， 然後滿意吧! 這就是開始階段的享受。 當你享受， 你就會日復一日地成長。

但不要期待進步

Disciple:

Hi sayalay , I have been meditating a lot. 

But not very long each time , maybe 30-45 mins

However , from the time we met to now , I still do not managed to get obvious light at the tip of the nose .

Last time I heard that getting the light should be a something to expect  within days.

Am I doing anything wrong that bar me from getting the light ?🙏

Sayalay sutavati :For meditation , no need to sit long time like one hour or two hours , or when someone does not have the time.

Within 30-35 minutes , also you can practise meditation diligently.

Since first breath , in breath and  second breath,out breath, you try to be mindful of every breath peacefully, without hoping to get the light.

Then your 30-35 minutes  is quite OK for you. Because every in breath and out breath , if you pay attention. Instead of wandering mind , you can get the fully focused and tranquilized mind. 

Then you said that you dont have the obvious light .  Don't hope for the obvious light. The light unclear for you, dim light , or obvious light , clear light , whatever color , dim color, smoke color , unclear light , you start to find it in the beginning of your sitting . You see the color or image together with your breath. 

If after 30-40 minutes the light becomes not outstanding , you just be happy and satisfied with that , this is the success of meditation. 

After 30-40 minutes or one hour ,you are not satisfied , then  this is not the success.

Whatever color or nimitta  , good or not good , you can focus with the color nimitta and the in breath and outbreath, as a unified object.

Then this will give you a very good tranquilization ,concentration  and satisfaction.

Be satisfied with whatever available in our lives. When you try , don't hope too much. 

Whatever result comes out for us , due to systematic method of meditation , be happy , be rewarded , and be satisfied . And this is the enjoyment at the beginning stage .When you enjoy , you will be growing day by day. 

But don't hope for the growing progress