1.When meditating: Don’t focus too hard
Don’t control
Don’t try to create something
Don’t force or restrict yourself

修禅时，不要太勉强去专注，不要控制，不要试着去创造任何东西，不要施压或抑制自己。

2.Don’t try to create anything But don’t reject what is happening
But as things happen or stop happening, don’t forget
Be aware of them

不要试着去创造任何东西，但也不要拒绝正在生起的事物，然而，当事物生起或灭去时，不要忘了观照它们。

3.Trying to create something is lobha (greed)
Rejecting what is happening is dosa (aversion)
Not knowing if something is happening
or has stopped happening is moha (delusion)

想使事物生起是贪欲，排斥那正在生起的是瞋恨，不知道那正在灭去的事物是愚痴。

4.Only when the observing mind has no lobha, dosa, nor soka (worry/anxiety) inside it,
then the meditating mind will arise

只有当观照的心没有贪欲、瞋恨(担忧、焦虑)时，才会生起禅修的心。

5.You have to double check to see what attitude you are meditating with

你必须重复地检测，看你是以什么心态在禅修。

6.You have to accept and watch both good and bad experiences

不管是好的或是不好的经验，你都必须接受及观照。

7.You only want good experiences
You don’t want even the tiniest unpleasant experience
Is this fair? Is this the way of the Dhamma?

你只想要好的经验，一点点不美好的经验你都不想要，这公平吗？这是趣向佛法的方式吗？

8.Don’t have any expectations
Don’t want anything
Don’t be anxious
Because if these attitudes are in your mind,
It becomes difficult to meditate

不要有任何期待，不要企求任何东西，不要忧虑，若是心中有这些心态，禅修会变得很困难。

9.Why are you focusing so hard when you meditate?
You want something to happen?
You want something to stop happening?
It is likely that one of these attitudes is there

禅修时，为何你这么努力去专注？你想要什么？你想让什么生起？或想让什么灭去？有可能是上述的其中一种心态正在你心中。

10.If the mind is getting tired
something is wrong with the way you are practicing

如果心变得疲乏，那表示你的禅修方式有些不正确了。

11.You cannot practice when the mind is tense

以紧绷的心是没办法禅修的。

12.If the mind and body are getting tired
it is time to check the way you are meditating

如果身与心开始疲乏时，即应当下检测你的禅修方法。

13.Meditating is waiting and watching
With awareness and comprehension
Understanding
Not thinking
Not reflecting
Not judging

禅修是用正念及正知去等候及观照，非想像，非思维，非判断。

14.Don’t practice with a mind that wants something
or wants something to happen
The only result will be that you will tire yourself

不要用企求和期望的心态来禅修，否则，唯一的结果，只是让你自己疲累。

15.The meditating mind should be relaxed and at peace

禅修的心应是放松及平静的。

16.Both the mind and the body should be comfortable

身与心，皆应是平静的。

17.A light and free mind enables you to meditate well
Do you have the right attitude?

轻松及无拘束的心，使你能充分地禅修。你是否有这种正确的心态呢？

18.Meditating is,
Whatever happens good or bad,
Accepting, relaxing and watching it

禅修即是：不管发生什么，好的或不好的，先接受，再放松，然后去观照它。

19.What is the mind doing?
Thinking? Or being aware?

心在做什么？想东西？或是在观照呢？

20.Where is the mind now?
Inside? Or outside? (of oneself)

现在，心在哪里呢？在自己身心之内？或之外？

21.Is the watching/observing mind
properly aware?
Or only superficially aware?

观照的心是适当的醒觉？或只是肤浅地观照？

22.You are not trying to make things turn out
the way you want it to happen
you are trying to know what is happening as it is

你不是在试着使事物如你想要地生起，而是试着去了解事物如实地生起。

23.Don’t feel disturbed by the thinking mind
You are not practicing to prevent thinking
To recognize and acknowledge thinking whenever it arises
is what you are practicing

不要让妄想的心干扰你，修行不是去阻止妄想。当妄想生起时，去认知及了解它，才是修行的方式。

24.You are not supposed to reject the object
(phenomena/things that are happening/being known)
You are to know (and thus note/observe) the defilement’s
that arise because of the object and thus remove them
(the defilement’s)

你不应该拒绝目标(心所生起或所认知的法相或事物)。你应去了解及观照由于那目标而生起的种种烦恼障，然后去除它们。

25.Only when there is Saddha (Faith), Viriya (energy) will arise
Only when there is Viriya, Sati (mindfulness) will become continuous
Only when Sati is continuous, Samadhi will become established
Only when Samadhi is established, then you will know
things as they really are, Saddha then increases further

当有信心时，精进力才会生起。当精进力生起时，正念才会持续。当正念持续时，定力才会稳固。当定力稳固时，你才会如实了解事物的本质。当你开始如实了解事物的本质时，信心再次提升、增强。

26.Just pay attention to what is exactly in the present moment
Don’t go to the past!
Don’t plan for the future!

只注意在当下所发生的真正事物，不要顾念过去，不要计划未来。

27.The object is not important
The mind that is working in the background –
working to be aware i.e. the observing mind is more important
If the observing (mind) is done with the right attitude the
object will be the right object