10/09/2026
一行禪師 著作分享
《步步安樂行》
我們的感受在引導我們的思想和行為扮演著重要的角色。在我們內心深處，有一條情感之河，每一滴水都代表著一種不同的感受，而每一種感受的存在都依賴其他感受。只需坐在河岸邊，我們觀察它，辨認每一種感受的出現、流逝和消散。
感受分為三種：愉悅的、不愉悅的、中性的。當我們感到不愉悅時，我們可能會想要驅趕它。然而，更有效的方法是：回到有意識的呼吸中，觀察它，並在心中默默地辨認它：「吸氣時，我知道我內心有一種不愉悅的感覺。呼氣時，我知道我內心有一種不愉悅的感覺。」為這種感覺命名，例如「憤怒」”，「悲傷」，「喜悅」或「幸福」。這會幫助我們清晰地識別並更深刻地理解它。
我們可以運用呼吸來與自己的感受連結並接納它們。如果我們的呼吸輕柔平靜──這是有意識呼吸的自然結果──我們的身心會逐漸變得輕盈、平靜、清明，我們的感受也會隨之改變。正念觀察是基於「非二元性」的原則：我們的感受並非與我們分離，也並非僅由外在因素所引起；感受就是我們，此刻我們就是感受本身。我們既不會被感受淹沒，也不會被感受嚇倒，更不會拒絕它。不執著於感受或拒絕感受的態度，就是放下的態度，這是冥想練習的重要一環。
如果我們以關愛、慈悲和非暴力的態度面對不愉快的感受，就能將它們轉化為一種健康且能夠滋養我們的能量。透過正念觀察，那些不愉快的情緒能啟發我們很多，讓我們更深刻地了解自己和社會。
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"Our feelings play a very important part in directing all of our thoughts and actions. In us, there is a river of feelings, in which every drop of water is a different feeling, and each feeling relies on all the others for its existence. To observe it, we just sit on the bank of the river and identify each feeling as it surfaces, flows by, and disappears.
There are three sorts of feelings—pleasant, unpleasant, and neutral. When we have an unpleasant feeling, we may want to chase it away. But it is more effective to return to our conscious breathing and just observe it, identifying it silently to ourselves: 'Breathing in, I know there is an unpleasant feeling in me. Breathing out, I know there is an unpleasant feeling in me.' Calling a feeling by its name, such as 'anger,' 'sorrow,' 'joy,' or 'happiness,' helps us identify it clearly and recognize it more deeply.
We can use our breathing to be in contact with our feelings and accept them. If our breathing is light and calm, a natural result of conscious breathing, our mind and body will slowly become light, calm, and clear, and our feelings also. Mindful observation is based on the principle of 'non-duality': our feeling is not separate from us or caused merely by something outside us; our feeling is us, and for the moment we are that feeling. We are neither drowned in nor terrorized by the feeling, nor do we reject it. Our attitude of not clinging to or rejecting our feelings is the attitude of letting go, an important part of meditation practice.
If we face our unpleasant feelings with care, affection, and nonviolence, we can transform them into the kind of energy that is healthy and has the capacity to nourish us. By our work of mindful observation, our unpleasant feelings can illuminate so much for us, offering us insight and understanding into ourselves and society."
-Thich Nhat Hanh (Peace is Every Step)
