时间：06/01/2024 06/02/2024
地点：星河禅修中心
主讲：黄云全
打坐参禅
身体疼痛的处理方法
在打坐或修行中出现身体疼痛是常见现象，关键不在避免疼痛，而在于正确处理，使身体逐渐适应、放松并减少不必要的紧绷。
一、认识疼痛：疼痛并非敌人
疼痛不一定意味着受伤或错误，它常常只是身体在适应静坐姿势的过程。
1.短暂性疼痛是身体调整的讯号
表示肌肉、筋骨正在适应新的用力方式。
2.持续性或剧烈疼痛需留意
若超过身体能承受范围，可能是姿势不当或长时间用力。
3.疼痛让我们学习觉察身体
觉知疼痛的变化，也是修行的一部分。
二、处理疼痛的四大原则
1.不抗拒、不压抑
越抗拒疼痛，它越强烈。
越压抑身体，会越紧绷。
正确方式是：
观察、接受、放松。
2.回到呼吸，软化紧绷
疼痛时，呼吸常变急促。
透过呼吸可以软化疼痛周围的紧张。
吸气：觉察疼痛的位置
呼气：让该处更松软、更放松
让疼痛成为呼吸的一部分。
3.适度调整姿势，不要硬撑
打坐不是忍耐大会。
如果痛到影响呼吸、心烦或难以坐下去，可以轻轻调整姿势。
调整的原则是：
慢、轻、温柔，不突然、不过度。
4.练习“疼痛观察法”
将疼痛当成修行对象。
步骤：
1.找到疼痛的点
2.注意疼痛的形状与范围
3.注意它是刺痛、酸痛、麻、涨？
4.注意它会动、会强弱变化
5.不评价、不讨厌，只是观察
很多疼痛在被观察后会自然减弱。
三、常见的几类疼痛与处理方式
1.腿痛：血液循环不佳或压迫
稍微延展小腿、调整腿的位置
减少双盘时间或改成单盘、椅坐
不要强行久坐
2.腰背痛：姿势过度用力或不平衡
检查脊柱是否自然竖直
放松背部肌肉，不要“挺得太用力”
可在臀部垫高，使脊柱更轻松
3.肩颈痛：上半身紧绷
放松肩膀，不要耸肩
检查下巴是否微收
让颈椎自然延展
4.麻木感：血液循环暂时受阻
若麻得太厉害，可轻轻换腿或慢慢移动
注意坐垫高度，让骨盆更自然
四、如何让身体逐渐适应打坐？
1.每天以短时间练习，多次累积
2.下坐后适度伸展，循环改善更快
3.平常加强腿部、腰背的柔软度
4.身体愈稳定，疼痛愈少，心愈容易静
总结
疼痛是老师，而非障碍。
疼痛提醒我们：身体需要调整、放松、觉知。
当我们以正确态度面对疼痛，它会成为修行中的珍贵资源，帮助我们更了解身体、了解自己、了解心的作用。
Date: 06/01/2024 06/02/2024
Location: Star River Meditation Center
Teacher: Yunquan Huang
Sitting Meditation
Methods for Handling Physical Pain
Physical pain during meditation is common. The goal is not to avoid pain entirely, but to learn how to respond wisely so the body gradually adapts and relaxes.
1.Understanding Pain: It Is Not the Enemy
Pain does not always mean danger or injury.
Often, it simply indicates that the body is adjusting to stillness.
1.Temporary pain is a sign of adaptation
Muscles and joints are getting used to new alignment.
2.Persistent or sharp pain requires attention
It may signal poor posture or excessive effort.
3.Pain teaches body awareness
Observing pain is itself a form of mindfulness.
2.Four Principles for Handling Pain
1.Do not resist or suppress
Resistance increases tension, making pain worse.
Suppression also leads to more tightness.
Correct approach:
Observe, accept, relax.
2.Return to the breath and soften
Pain often disturbs breathing.
Breath helps soften tension around painful areas.
Inhale: sense the painful area
Exhale: soften and release tension
Let pain dissolve into breath.
3.Adjust posture gently—do not endure blindly
Meditation is not about forcing yourself to endure.
Proper adjustments must be:
Slow, mindful, gentle—not sudden or aggressive.
4.Practice “pain observation”
Treat pain as an object of meditation.
Steps:
1.Locate the pain
2.Observe its size and shape
3.Notice the sensation (sharp, dull, numb, tight)
4.Notice how it changes moment to moment
5.No judgment, no resistance
Many pains diminish simply through mindful observation.
3.Common Types of Pain and How to Handle Them
1.Leg pain: poor circulation or compression
Adjust the leg position
Reduce full-lotus time or switch to half-lotus/chair sitting
Do not force long sessions
2.Lower back pain: excessive effort or misalignment
Ensure the spine is upright but not rigid
Relax the lower back
Use a cushion to elevate the hips
3.Shoulder and neck pain: upper body tension
Relax the shoulders
Slightly tuck the chin
Allow the neck to lengthen naturally
4.Numbness: temporary circulation issue
Gently change legs if necessary
Adjust cushion height for better pelvic alignment
4.Helping the Body Adapt to Meditation
1.Practice short sessions and repeat often
2.Stretch after meditation to improve circulation
3.Develop flexibility in legs, hips, and back
4.The more stable the body becomes, the less pain arises
Conclusion
Pain Is a Teacher, Not an Obstacle.
Pain reminds us to adjust, soften, and remain aware.
