1. 楊開雲 博士 弘光科技大學通識教育中心客座副教授
禪修(meditation)練習I
楊開雲 博士
弘光科技大學通識教育中心客座副教授

2. 是『禪修』還是『靜坐』？
–澄清一個觀念

3. 為什麼要做禪修練習？ 為了要得到持久而穩定的快樂！ 這種快樂的原因就在我們的心識中， 禪修是獲得這種快樂的主要方法。
Anyone, anywhere, in any lifestyle, can practice it.

4. What is the mind?
It is the general name given to the totality of our conscious and unconscious experiences.
Mind is not a physical thing that has thoughts and feelings; it is those very experience.
The mind can be divided into sense consciousness― sight, hearing, smell, taste, and touch― and mental consciousness ( intellectual process, feelings and emotions, memory and dreams.

5. Meditation means, literally, “to become familiar
Meditation means, literally, “to become familiar.” It is an activity of the mental consciousness. It involves one part of the mind observing, analyzing and dealing with the rest of the mind.

6. Meditation is not simply a matter of sitting in a particular posture or breathing a particular way; it is a state of mind.
Meditation practice is not limited to certain people. There are different methods practiced in different cultures, and they all share the same basic elements, experiences, problems, and potential in life.

7. There are many meditation techniques but all can be included under two headings: stabilizing and analytical.

8. Preliminary understandings:
1. Practice regularly.
2. Set a pleasant meditation place.
3. Choosing an appropriate practice.
4. Short sessions.
5. Be relaxed but alert.
6. No expectations.

9. 7. The need for an experienced teacher.
8. Don’t advertise!

10. How to start a session? 1. Sit
(Legs, Arms, Back, Eyes, Jaw, Tongue, Head.)
2. Motivate
Why do you want to meditate?
What do you hope to achieve?
(short term, intermediate, and long term.)

11. 3. Meditate
4. Dedicate

12. Common Problems 1. Mental excitement 2. Sleepiness
3. Physical discomfort
4. Strange image and sensations
5. Discouragement

13. Breathing Meditations
The principal mental activity used here is mindfulness.
The object of concentration is our own breath.

14. Choose one of the following methods of practicing:
1. Focus on the sensation at the tip of the nostrils as the breath enters and leave your body.
2. Use the method just described, but focus instead on the rising and falling of the abdomen with each inhalation and exhalation.

15. Thank you.