VIII. The First Tetrad

VIII. 第一组四法

1. So sato’va assasati sato’va passasati.

2. Dīghaṃ vā assasanto dīghaṃ assasāmīti pajānāti. Dīghaṃ vā passasanto dīghaṃ passasāmīti pajānāti. Rassaṃ vā assasanto rassaṃ assasāmīti pajānāti. Rassaṃ vā passasanto rassaṃ passasāmīti pajānāti.

3. Sabbakāyapaṭisaṃvedī assasissāmīti sikkhati. Sabbakāyapaṭisaṃvedī passasissāmīti sikkhati.

4. Passambhayaṃ kāyasaṅkhāraṃ assasissāmīti sikkhati. Passambhayaṃ kāyasaṅkhāraṃ passasissāmīti sikkhati.

1. The yogī (one devoted to mental training) mindfully exhales an out-breath, and mindfully inhales an in-breath. [4]

2. When a long breath is exhaled, he knows that he exhales a long out-breath. When a long breath is inhaled, he knows that he inhales a long in-breath. When a short breath is exhaled, he knows that he exhales a short out-breath. When a short breath is inhaled, he knows that he inhales a short in-breath.

3. While exhaling, he tries to experience the entire out-breath—its beginning, middle, and end. While inhaling, he tries to experience the entire in-breath—its beginning, middle, and end.

4. As he exhales, he tries to allay and calm down the out-breath. As he inhales, he tries to allay and calm down the in-breath.

1. 彼正念地出息、正念地入息。[4](注，出入息)

2. 出息长时，知道“我出息长。”入息长时，知道“我入息长。”出息短时，知道“我出息短。”入息短时，知道“我入息短。” (注，长短息)

3. “出息时，我学觉知出息的全身。”“入息时，我学觉知入息的全身。” (注，全息)

4. “出息时，我学平静出息的身行。”“入息时，我学平静入息的身行。” (注，微息)

(译注：该组参看《清净道论》P278。)

In the first stage, the attempt has to be made to keep the attention firmly fixed on the out-breath and the in-breath.

在第一阶段，必须努力让注意力稳固地固定于出息和入息。

In the second stage, the attempt has to be made to perceive the long and short out-breath and in-breath respectively as long and short.

在第二阶段，必须努力察觉各个出息和入息的长和短。

In the third stage, the attempt has to be made to experience the entire out-breath and in-breath—the beginning, middle, and end.

在第三阶段，必须努力觉知出息和入息的全身—开始、中间、结束。

In the fourth stage, the attempt has to be made to allay and calm down the out-breaths and in-breaths until they become extremely gentle.

在第四阶段，必须努力减弱和平静出息和入息，直到它们变得极其细微。

In the first stage, it is as yet not possible to perceive such details as the length of the out-breaths and in-breaths. In this stage, one has to keep one’s attention on the tip of the nose or the upper lip, as the case may be, wherever the striking of the out-breaths and in-breaths can be clearly grasped, and the attempt must be made to be aware of every out-breath and in-breath that occurs. The attempt must be made for one or two hours, or for whatever length of time one is able to put forth effort, during which the attention must be firmly tied to the tip of the nose or the upper lip. The attempt must be persisted with until every out-breath and in-breath is perceived, without any breath escaping attention.

在第一阶段，还不可能觉知到出息和入息的长度等细节。在此阶段必须依据具体情况，把注意力放在能清晰把握出息和入息的冲击的鼻尖或上唇，必须努力觉知出现的每一次出息和入息。必须努力修习一个或两个小时，或者尽可能长的时间，在此期间注意力必须专注于鼻尖或上唇。坚持努力，直到觉知到每一次的出息和入息，不遗漏任何一次呼吸。

In the second stage, when the keeping of the attention on the out-breaths and in-breaths has been mastered, one has to attempt to perceive the long out-breath and in-breath as long, and the short out-breath and in-breath as short. Even during the space of one sitting, long as well as short breaths occur. Every long breath and every short breath must be perceived as such, and the perception must cover every breath, without missing even one out-breath or one in-breath. When the out-breaths and in-breaths are exhaled and inhaled slowly, they are long; and when they are exhaled and inhaled quickly, they are short. Thus, perceiving the long and short out-breaths and in-breaths consists of perceiving the slow and quick out-breaths and in-breaths.

在每二阶段，已经精通专注于出息和入息后，此时必须努力觉知长的出息和入息是长的出息和入息，短的出息和入息是短的出息和入息。即使是坐禅的期间，长短呼吸也会出现。每个长的呼吸和每个短的呼吸都必须如实觉知，这种觉知必须包含每一次呼吸，即使一次出息或入息都不要遗漏。当出息或入息是缓慢地吸入或呼出时，它们是长的；当快速地吸入或呼出时，是短的。因此觉知长和短的出息和入息，包含了觉知慢或快的出息和入息。

In the third stage, when the perception of the long and short out-breaths and in-breaths has been mastered, every breath occurring within the body must be experienced in its entirety, right from its starting point within the body through its middle to the point where it ends within the body, the extremities of the breath (start or end as the case may be) being at the tip of the nose and at the navel.

在第三阶段，已经精通觉知长和短的出息和入息后，此时必须觉知身体内出现的每次呼吸的全身，从它在身体内的起始点，经过中间点，到达身体内的结束点，呼吸的两端(依具体情况是开始或结束)位于鼻尖或肚脐。

In the fourth stage, when the experiencing of every breath in its entirety has been mastered, the coarse or rough breaths must be calmed down and allayed by degrees, making them more and more gentle and delicate, until ultimately the stage is reached when one thinks that one’s out-breaths and in-breaths have entirely disappeared.

在第四阶段，已经精通觉知每次呼吸的全身后，必须逐渐地平静和减弱粗糙或粗大的呼吸，让它们越来越柔和细微，直到达到出息和入息似乎完全消失的最后阶段，