时间：10/05/2024 10/06/2024
地点：星河禅修中心
主讲：黄云全
打坐参禅
如何观察痛点而不排斥
无论是身体的疼痛，还是心理的痛苦，人的第一反应往往是——抗拒、逃避、对抗。然而，越排斥，痛感越强；越抗拒，痛苦越深。禅修中的关键功课之一，就是学习“观察痛点而不排斥”，让痛从折磨的对象，转变为觉悟的入口。
一、为什么我们会排斥痛点？
1.本能的自我保护机制
身体的痛让我们想远离，心理的痛让我们想逃避，这是自然反应。
2.想让不舒服立刻消失
急躁与抗拒，让痛感变得更敏锐。
3.对痛点的恐惧放大了痛
痛本身是一部分，恐惧是另一部分；二者叠加，痛会成倍放大。
4.未经过训练的心无法停留在痛点上
心习惯追求愉快、避免痛苦，因此容易不自主抵抗。
二、“观察而不排斥”意味着什么？
它包含三个关键态度：
1.允许
允许痛点存在，而不是立即赶走。
2.观察
看清痛点的位置、形状、强度、变化，而不陷入恐惧或想法。
3.不干预
不分析、不判断、不压制，只是看见它如实呈现。
这不是忍耐，也不是放弃，而是与痛点建立 不冲突的关系。
三、如何具体练习观察痛点？
1.先稳定呼吸
深吸、慢呼，让身体进入可觉知状态。
觉知呼吸让心从恐惧中松开，更容易面对痛点。
2.把觉知轻轻放在痛点区域
好奇地观察：
痛是在皮肤？肌肉？关节？
是刺痛、胀痛、跳痛、压痛？
是固定的，还是有节律的？
是在扩大、缩小、流动？
越清晰观察，痛就越“变成一种感受”而非“敌人”。
3.拆解痛感：它由许多微小感受组成
例如：
痛 = 热感 + 紧绷 + 跳动 + 压力 + 酸
当痛被拆解，你就不再被它压倒。
4.若心想逃跑，轻轻觉知“不想面对的心”
逃避本身也是一种能量、一种反应。
觉知它，你就不再被它控制。
5.不强迫自己耐受，只需保持温柔观察
若痛太强：
回到呼吸
放大觉知到全身
再慢慢回到痛点
这像训练肌肉一样，是逐渐增长的能力，而非一次到位。
四、观察痛点的自然变化
当你持续觉知痛点，会发现：
1.痛不是固定的
它一直在变化——强弱起伏、形状变动。
2.痛不是永恒的
痛感会出现、停留、减弱、消失。
3.痛与恐惧是两个不同的东西
你感受的是“痛”，
但你的痛苦来自“恐惧痛”。
4.觉知越深，痛感越轻
痛不一定完全消失，但不再折磨你。
五、常见误区与调整方法
1.想立刻让痛消失
这是排斥，会让痛更强。
2.过度专注痛点
用力会放大痛感，觉知应温柔松柔。
3.自我暗示“痛是幻觉”
这是逃避，不是真实觉察。
4.强迫自己忍耐
忍耐是压抑，觉察是看见。
总结
痛点本身不是问题，我们对痛的抗拒才是痛苦的来源。当你不再排斥，痛点会从“敌人”变成“老师”；当你能观察痛点，觉知便从痛苦中升起；当觉知稳固，痛自然松开，心自然自由。痛点，是通往觉醒的门，而觉知，是打开它的钥匙。
Date: 10/05/2024 10/06/2024
Location: Star River Meditation Center
Teacher: Yunquan Huang
Sitting Meditation
How to Observe Pain Without Resistance
Whether physical pain or emotional pain, our first reaction is usually resistance—pushing it away, tightening up, or wanting it gone. Yet the more we resist, the more intense the pain becomes. A key skill in meditation is learning to “observe pain without rejecting it,” turning pain from an enemy into a gateway to awareness.
1.Why Do We Resist Pain?
1.The body’s natural survival instinct
Pain signals danger, so the mind wants to escape.
2.The desire for immediate relief
Impatience amplifies discomfort.
3.Fear magnifies pain
Pain is one part; fear is another.
Together, they multiply the suffering.
4.An untrained mind cannot remain with pain
The mind prefers pleasure and avoids discomfort,thus creating automatic resistance.
2.What Does “Observing Without Resistance” Mean?
It contains three essential qualities:
1.Allowing
Letting the pain exist without pushing it away.
2.Observing
Seeing the pain clearly—location, intensity, movement—without fear.
3.Non-interference
No analysis, no judgment, no suppression.
This is not endurance or resignation;it is creating a non-conflict relationship with pain.
3.How to Practice Observing Pain
1.Stabilize the breath first
Slow, steady breathing helps soften the fear around pain.
2.Place gentle awareness on the area of pain
Observe with curiosity:
Where exactly is it?
Is it sharp, dull, throbbing, tight?
Is it steady or pulsing?
Expanding or shrinking?
Clarity weakens the emotional load of pain.
3.Break the pain into smaller sensations
Pain =
Heat
Tightness
Pressure
Pulsation
Tingling
When pain is deconstructed, it becomes manageable.
4.Notice the urge to escape
Observe the “I don’t want this” reaction.
Seeing the resistance reduces its power.
5.Do not force yourself to endure
If the pain is overwhelming:
Return to the breath
Broaden awareness to the whole body
Then gently revisit the pain
This is gradual training, not forced tolerance.
4.What Happens When You Observe Pain?
1.Pain is not solid
It shifts in intensity, texture, and shape.
2.Pain is not permanent
It arises, stays briefly, and changes.
3.Pain and fear separate
You feel the sensation,but no longer suffer from fear around it.
4.Awareness softens pain
Pain may remain,but it loses its ability to torment.
5.Common Mistakes
1.Trying to make pain disappear
This is resistance disguised as practice.
2.Over-focusing
Too much effort intensifies pain.
3.Pretending pain is “an illusion”
This is avoidance, not awareness.
4.Forcing yourself to endure
Endurance is suppression;observation is clarity.
Conclusion
Pain is not the true problem—resistance is.When you no longer reject pain,it becomes a teacher rather than an enemy.When you observe pain clearly,awareness arises.When awareness stabilizes,pain softens,and the heart becomes free.Pain is a doorway;awareness is the key.
