禅本平常──日常禅修的功效
文／美国佛心寺英文研经班学员　传胜

　　在开始禅修前我有失眠的困扰，无法止息心中的念头，工作效率也受到影响；由于睡眠不足无法专注，以及不善与人相处，我的人际关系也很紧张。长期下来我养成了许多坏习气，有时候以发怒来面对无法掌控的事物，这种生活实在很苦。我觉得生活中欠缺了什么。所以，我开始阅读禅修方面的书籍，并尝试静坐，发现静坐有令人惊喜的效用。为了更上层楼，我决定寻求指导，于是到精舍上禅修课，展开终生的修行。

　　到目前为止，我的问题虽然尚未完全解决，我明白还有很长的路要走。从佛陀以降，所有祖师都强调「禅」是持续不断的修行过程。它并非像打开开关就有灯光，或是吃颗药丸就能治病般迅速。最近有人问我：「你为什么要坐着不动？」我回答他：「『坐着不动』不是禅修的重点和目的，静坐结束后，起身回到现实世界后的行为才是重点。」如果我以静坐展开一天的生活，就会发现以往令自己紧绷、愤怒的事件变得没什么大不了的。我不再觉得上班是一场折磨人的考验，也能感受到同事间的情谊。晚上就寝前如果静坐十分钟沉淀心绪，比起没有静坐的夜晚，更能够自然入眠。

　　有一个例子可以说明禅修在我生活中的运用。我有时候会买便宜的刮胡刀，但是却老是刮伤自己。有一天，我决定将例行性的剃胡须当做修行的一部分。我在刮胡子时练习摄心、专注当下，让这件事和在禅凳上静坐一样重要。如果有不相关的杂念，我练习着觉察、放下，心无旁鹜、不打妄想，完全专注于刮胡子，因为这就是当下应该做的事。那一天，我没有刮伤自己，之后也很少。这个例子解释了禅修的效用——如果我们能更有觉性地为人处世，就能造成较少的伤害，包括伤害自己和他人。

　　我认为佛法中诸法互摄互融、相互影响的观念非常重要。我们的每个行为有如涟漪般向外扩散，影响周遭的人。当我比较专注、有活力，瞠心比较少时，不仅自己的生活得到改善，连每日相处的人们也能生活得更好。禅修让我开始帮助他人，可是几年前的我，却总是抱着嘲讽、轻蔑的态度，不愿意对不喜欢的人说句好听的话。佛法告诉我们：失控的心，比愤怒交战的双方造成更大的伤害；善加约束的心，会带来更多的福祉。我对这样的教诲深信不疑。

　　　Everyday Matters: The Benefits of Daily Practice

　　Before I came to meditation, I had insomnia. It seemed impossible to rest my mind, and as a result my job performance suffered. Because of poor personal choices, and perhaps because of lack of focus or sleep, my relationships with other people could become strained. I developed bad habits over the years, sometimes reacting with anger to events beyond human control. In short, I suffered. I began to become aware of something that was missing, and yet almost within reach. I read books about meditation and began to sit. I was surprised to discover that it helped. Eventually I realized that for my practice to grow, I needed a teacher. I began what I hope will be a lifelong practice, and to study the Dharma under the instruction of monastics.

　　I will not say that meditation has solved all my problems. Not even close. However, I am confident that every teacher, from the Buddha onwards has emphasized that zen is a practice. It is not a light switch or a pill that will instantly fix anything. In fact, when someone asked me recently why I would want to “just sit there,” I replied that just sitting there is not the point, or the reason for practice. What is important is what happens when I stand up and go out into the world. When my day begins with meditation, I find that throughout the day those things I used to get so tight and angry about don't seem such a big deal. The workday is not such a grueling trial. I find camaraderie with my coworkers. At the end of the day, after sitting for 10 minutes or so to rest my mind. I lay my head down and sleep comes naturally more often than not.

　　Here’s an example of my meditation practice on my life: I sometimes use those cheap shaving razors from the corner pharmacy. I always had horrible luck and cut myself every time! But then, just as an exercise, I decided to turn my morning shaving routine into an extension of my meditation. I tried to maintain the same mindfulness and presence while shaving that was so important on the meditation cushion. If a thought arose that had nothing to do with shaving, I would acknowledge it and let it go. Maintaining focus without concerted effort. Not thinking, just shaving, simply because that's what it was time to do. Of course, I didn't cut myself that time, and rarely ever since.

　　To me, this is a simple analogy that explains the benefits of meditation: if I can move through the world as a more aware person, I cause less harm. This means less harm to myself and to others. One of the Dharma teachings that to me is most essential is the interpenetration of all things in the world. Our every action creates ripples that affect people all around us. I notice that as I felt less resentment and had more energy and better focus, not only my life, but the lives of the people I interact with each day are improved. As a result of my meditation practice, I am trying to be helpful where years ago I would have been derisive or dismissive to have a kind word about someone I don't like. The Buddha once said:

　　　A mind out of control will do more harm
　　　Than two angry men engaged in combat;
　　　A well-directed mind creates more well-being
　　　Than the wholesome actions of parents toward their children.
　　　　　　　– Dhammapada 3.10-11

　　For my part, I believe him.