21 Peaceful Breathing_一行禅师《HOW TO RELAX》_免费在线阅读收听下载

【平和的呼吸】

当我们开始练习对呼吸的觉察时，呼吸可能并不平静。它可能急促、不均匀或浅薄。这是由于我们身体的紧张和我们心中的悲伤及其他杂念造成的。因此，我们的呼吸并不平静。吸气和呼气时，我们只专注于我们的呼吸。如果我们继续练习对呼吸的觉察，我们的呼吸会变得更柔和、更深沉、更平静，而我们心中的纷扰状态也会停止。这里有三个练习，用来给呼吸带来平静。第一个是认识到吸气就是吸气，呼气就是呼气。第二个是识别吸气和呼气的长度。第三个是全程跟随呼吸。这就是专注。我们只是观察呼吸；我们从不强迫它。我们允许它自然发生。有了对呼吸的觉察，我们的呼吸自然会变得更深、更慢、更平静。

吸气时，我知道我在吸气。
呼气时，我知道我在呼气。

吸气时，我看到我的呼吸是长是短。
呼气时，我看到我的呼吸是长是短。

吸气时，我全程跟随我的吸气。
呼气时，我全程跟随我的呼气。

[Peaceful Breathing]

When we begin practicing awareness of our breath, the breathing may not be very peaceful. It may be rushed, uneven, or shallow. This is because of the tensions in our body and the sadness and other preoccupations in our mind. Therefore, our breathing isn’t peaceful. Breathing in and out, we concentrate just on our breathing. If we continue to practice awareness of breathing, our breathing becomes gentle, deeper, more peaceful, and the state of dispersion in our mind ceases. Here are three exercises to bring peace to the breath. The first is to recognize the in-breath as an in-breath, and the out-breath as an out-breath. The second is to recognize the length of the in-breath and out-breath. The third is to focus on the breath all the way through. This is concentration. We just observe the breath; we never force it. We allow it to be natural. With awareness of breathing, our breath naturally becomes deeper, slower, and more peaceful.

Breathing in, I know I’m breathing in.
Breathing out, I know I’m breathing out.

Breathing in, I see my breath is long or short.
Breathing out, I see my breath is long or short.

Breathing in, I follow my in-breath all the way through.
Breathing out, I follow my out-breath all the way through.

21 Peaceful Breathing

21 Peaceful Breathing

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