Rhythmic Movements

规律的动作

There are certain techniques to do certain jobs in order to achieve the end. In the same way, the cultivating of self-awareness to achieve Sati-Samādhi-Pańńā (Awareness-Attention-Insight) needs technique too.

做事情都有方法以达成目的。同样地，训练自觉以达成「觉-定-慧」也需要技巧。

Do not sit still. Move rhythmically all the time.

不要静坐不动；要一直规律地动作。

Do not close your eyes.

不要闭上眼睛。

You can sit in any position or on a chair, stand or lie down.

你可以用任何坐姿或坐在椅子上，站立或躺下。

Now I will suggest the method to you. (See illustrations).

现在，我将建议你一个方法：(见图文解说)

Rest the hands palm down on the thighs.

1. 双手掌心向下，平放大腿上。

Turn the right hand onto its edge, be aware; do it slowly, then stop. Do not say to yourself "turn the right hand", being aware is enough.

2. 翻右掌，停。(掌心朝左，垂直置于大腿上)要觉知，不可自语「翻右掌」，只要觉知就够了。

Raise the right hand up, be aware, then stop.

3. 举右掌，停。(均需觉知)

Lower the right hand to rest on the abdomen, be aware, then stop.

4. 贴右掌于小腹，停。(均需觉知)

Turn the left hand onto its edge, be aware, then stop.

5.翻左掌，停。(掌心朝右，垂直置于大腿上均需觉知)

Raise the left hand up, be aware, then stop.

6.举左掌，停。(均需觉知)

Lower the left hand to rest on the right hand, be aware, then stop.

7.贴左掌于右掌背上，停。(均需觉知)

Move the right hand up to rest on the chest, be aware, then stop.

8.提右掌贴胸，停。(均需觉知)

Move the right hand out, be aware, then stop.

9.外移右掌，停。(均需觉知)

Lower the right hand onto its edge on the thigh, be aware, then stop.

10.下移右掌垂直置于右大腿上，停。(均需觉知)

Face the right palm down, be aware, then stop.

11.覆右掌，平放右大腿上，觉，停。(均需觉知)

Move the left hand up to rest on the chest, be aware, then stop.

12.提左掌贴胸，停。(均需觉知)

Move the left hand out, be aware, then stop.

13.外移左掌，停。(均需觉知)

Lower the left hand onto its edge on the thigh, be aware, then stop.

14.下移左掌垂直置于左大腿上，停。(均需觉知)

Face the left palm down, be aware, then stop.

15.覆左掌，平放左大腿上，停。(均需觉知)

This is a practical way of cultivating self-awareness. We do not have to study the Scriptures because they are only words. Studying the Scriptures is no the way to Enlightenment. This practice is the way to Enlightenment.

这是训练自觉的实际方法。我们不一定要熟读经典，因为那只是语言文字。熟读经典并不能让我们开悟。这个练习才是开悟之道。

There are 8 steps of rhythmic movement in standing, 7 steps in sitting down.

We should also be aware in other positions, such as lying on our left-side, right-side or laying flat on our back; getting up form the left-side, from the right-side and from laying flat on our back.

我们也应清楚的觉知其它姿势，例如左侧卧、右侧卧、仰卧、从左侧卧起身、从右侧卧起身以及仰卧起身。

You should cultivate self-awareness frequently.

你应该常常训练自觉。