2024亞洲德噶線上課程｜《心經》禪修指引第二天摘要
主講：詠給・明就仁波切
日期：2024年5月26日
英譯中：壤日法師
現在我們一起來做修持。
好，接著我們要去看這一個很敏感、很強烈、很容易被碰到的「我」，我們一切的情緒痛苦都是由此而來。我們昨天看過這個「我」了，今天要再看一次，看它在哪裡：是在心臟呢？還是頭呢？還是整個身體都是我？
▌找找「我」，在哪裡？
請大家坐好禪修的姿勢，
讓後背脊柱輕鬆的打直，
放鬆身體的肌肉。
（仁波切閉著眼睛）
請看著自己的呼吸，
吸進來、吐出去。
（禪修）
接著去看著這個「我」，
是誰在看到自己在呼吸呢？
是誰在經驗著快樂與不快樂呢？
試著去看這個「我」的感受，
看這樣苦樂的感受，是在哪裡呢？
去觀察一下。
（禪修）
好。接著我們做個問卷，有123三個選項，當你去看「我」，你經驗到它是在哪裡？
選項1，覺得這個「我」是在頭部、頭腦；
選項2，感覺這個「我」在心臟部位；
選項3，找不到「我」，這個「我」一看就消失。
（問卷結果）有16%的人感覺「我」是在頭腦、頭部，18％是感覺在心臟 ，66％的人覺得一找就消失了、找不到，所有這些答案都是好的。
▌與「我」同在，不對抗、不逃跑
當我們看不到「我」的時候，這個「我」就非常強烈，當我們去看卻找不到，很多人都說找不到、消失了，這是非常非常好的。
當你能找到有一個「我」的感覺、「我」的感受，其實那已經是從這個「我」的想法、「我」的禁錮當中，開始抽離解脫出來的第一步。
通常我們就是被這個「我」的想法控制住，那我們要怎麼讓自己從中得到自由呢？我們不能光想著：「不不不，我不要想『我』」；當然我們也不能一味追隨這個「我」，而讓自己被它控制。其實不需要跟這個「我」對抗，但也不要從它前面逃跑，就是跟它同在，當你就是這樣看著「我」的感受，能夠與它同在，就已經開始從「我」的想法跟掌控中抽離了。
▌覺知到「我」，就脫離「我」的圈套
舉例來說，我們常說：「當你看得見這條河，你就不是在河水當中；當你看得見這座山，你就不是在山裡頭」，當我們能看到這個「我」，就表示我們已經從「自我」中出離出來，因為這時覺知就大於「我」。
所有的教法、修持，都希望從「我」的控制、「我」的圈套當中解脫出來，我們並不需要消除這個「我」，也不必試圖阻止「我」這樣一個想法，否則你不去想「我」、也不說「我」，一天日常生活要怎麼運作呢？要不然當有人問：「你怎麼樣啊？你的名字是什麼？」你就說不出來，沒辦法回答。
有這樣一個「我」，並不是問題所在；但當我們把這個「我」的感知，當成一個單一、獨立、恆常的真實存在，這才是問題！其實只是一個「我」的想法，有一些「我」的感受或標籤，是完全沒問題的。了解「我」只是一個想法，其實「我」真的就只是一個想法，這沒什麼問題；但是把「我」看作一個堅固實存的實體，那就是問題所在了。
（2024明就仁波切「《心經》的禪修指引」5月26日第二天開示摘要，亞洲德噶主辦，壤日法師英譯中）
#2024MeditationPracticeofHeartSutra_Day2Excerpt
#JustBeingWithSenseOfMe
#EscapingTheTrapOf‘MeMeMe’
Now we will practice together.
We will look again at this “me” that is very touchy and strong, and the cause of our emotions and suffering. Yesterday we looked at it, today we will look again. Where is this sense of “me”? Is it around the heart or the head, or in the whole body?
▌Looking for the sense of “me”
Please sit in your meditation posture. Keep your spine loosely straight, and relax the muscles in your body.
[Rinpoche keeps his eyes closed]
Please watch your breathing – breathing in, breathing out.
[Meditation]
Now please watch this “me”, the one who is watching the breathing, or the one who is experiencing happiness or unhappiness. Where do you feel this sense of “me, me, me”? Please observe this sense of “me”.
[Meditation]
OK. Now we’ll do a poll. You have three choices. When you look at “me”, where do you feel it? One, you feel the sense of “me” around your head; two, you feel it around the heart; and three, you cannot find it – when you try to look at “me”, it disappears.
[Poll results are displayed]
OK, 16 per cent of you felt the sense of “me” around the head, 18 per cent felt it around the heart, and 66 per cent of you could not find it, it disappeared the moment you tried to look. All these answers are good.
▌Just be with “me”, without fighting it or running away
Normally when we don’t look at this sense of “me”, it is so strong. But when we look at it, we cannot find it. Most of you said you could not find it – that is wonderful.
But if you can find it, it is also wonderful. Because when you find the sense of “me”, that is the first step of liberating yourself from the trap of this idea of “me”.
Normally we are trapped in this idea of “me”. How do we free ourselves from that? We cannot free ourselves by thinking “No, no, no, I will not think of me”. And of course, we cannot free ourselves if we follow this “me” and let ourselves be controlled by it. Actually you don’t have to do any of that. You don’t have to fight, you don’t have to run, you just be. Be with this sense of “me”, and you will begin to free yourself from this idea of “me’.
▌To see “me” is to be free of its trap
For example, if you see the river, you are out of the river. When you see the mountain, you are not in the mountain. So when you see the sense of “me”, you are out of “me”, because now awareness is bigger than “me”.
The purpose of all these teachings is to free ourselves from the trap of “me”, to be free of its control. It is not to try to get rid of “me” or to stop thinking of “me”. Without having a sense of “me”, how would you function in everyday life? If someone asks you, “May I know your name?”, you would not be able to answer.
To have a sense of “me” is not a problem. The problem is perceiving “me” as single, permanent and truly existing – that is the problem. But the “me” that is just an idea, “me” that is just feelings, “me” that is just a label, that is totally fine – it’s the truth.
So understanding “me” as just an idea, that is true, it is not a problem. But understanding “me” as solid and real, that is the problem.
-- An excerpt from Day 2 of Mingyur Rinpoche’s teaching on The Meditation Practice of Heart Sutra, May 26, 2024. Organised by Tergar Asia.
