时间：05/11/2024 05/12/2024
地点：星河禅修中心
主讲：黄云全
打坐参禅
调身：身体松而不懈
调身的关键在于让身体处于“松而不懈”的状态——既不紧绷、也不散乱，使修行能量自然流动，身心得以安定。
一、什么是“松而不懈”？
许多人误以为放松就是完全松掉，或把端正理解为用力挺着。
“松而不懈”是一种中道：
不是紧绷，也不是塌陷，而是一种轻盈、稳定、自然的平衡状态。
1.松，是不紧、不绷、不硬。
身体柔软、开放、顺畅。
2.不懈，是不塌、不垮、不懒。
身体仍然维持该有的结构与稳定感。
3.松中带稳，稳中带松，是调身的核心。
二、为何修行必须先调身？
1.身不安，则心不安
身体一紧，呼吸便浅；
呼吸一浅，心便容易散乱、烦躁。
2.身体稳固，是所有禅修的基础
不稳固的身体会不断分散注意力，让修行难以深入。
3.身体松开，能量自然流动
气脉畅通，则心念容易沉静。
三、如何做到“松而不懈”？
1.从脊柱开始：挺而不僵
想像头顶被一根细线轻轻提起。
脊柱自然竖直，但不需要用力撑起。
背部放松，胸腔自然展开。
2.放松肩颈：松而不垮
肩膀微微向后向下沉。
不吊肩、不塌肩。
颈椎自然延伸。
3.下盘稳固：稳而不僵
坐骨均匀着力。
下盘重心稳定，如大树扎根。
双腿不需要死撑，要舒适自然。
4.面部与手臂放松：柔和自然
下巴微收，面部柔和，不紧绷。
手腕放松、手掌自然安放。
5.运用呼吸放松全身
吸气时觉察脊柱延伸，
呼气时让肩、胸、腹、腿更放松。
四、练习中的常见错误
1.用力坐直，肩颈无法放松
正确的方法是“提”而非“撑”。
2.身体松到塌掉、昏沉
懈怠会让心昏、气沉。
3.将放松理解为懒散
放松是柔软的力量，而不是消极的垮掉。
五、“松而不懈”带来的修行益处
1.呼吸更顺畅自然
2.心更容易安住
3.情绪波动减少
4.身心压力降低
5.觉知更敏锐、专注力更强
6.能更快进入深度禅定
身体松开，心自然松开；
身体稳定，心自然稳定。
总结
身体是觉醒之门。
调身不是简单的动作，而是修行的重要基础。
当身体达到“松而不懈”的状态，心便打开了进入静定与智慧的大门。
Date: 05/11/2024 05/12/2024
Location: Star River Meditation Center
Teacher: Yunquan Huang
Sitting Meditation
Aligning the Body: Relaxed but Not Slack
The essence of aligning the body in meditation is achieving a state that is relaxed but not slack—a balanced posture that is free from tension yet firmly grounded.
1.What Does “Relaxed but Not Slack” Mean?
Many people misunderstand relaxation as collapsing the body, or uprightness as forcing the posture.
The correct state lies in the middle:
not tense, not collapsed—light, steady, and naturally aligned.
1.Relaxed means free from tightness or rigidity.
The body is soft, open, and fluid.
2.Not slack means maintaining structure and stability.
The body keeps its uprightness without effort.
3.This balance—soft yet stable—is the heart of physical alignment.
2.Why Must Practice Begin with the Body?
1.If the body is unsettled, the mind cannot settle.
Tension disturbs the breath; disturbed breath agitates the mind.
2.A stable body is the foundation of all meditation.
Instability distracts attention and prevents deeper practice.
3.Relaxing the body allows energy to flow naturally.
When the body opens, the mind follows into ease.
3.How to Achieve “Relaxed but Not Slack”
1.Start with the spine: Upright but not stiff
Imagine a thread gently lifting the crown of your head.
Let the spine rise naturally instead of forcing it upward.
Keep the back relaxed, chest open.
2.Release the shoulders and neck: Soft but not collapsed
Shoulders drop naturally downward and slightly backward.
Avoid hunching or sinking.
Allow the neck to lengthen effortlessly.
3.Stabilize the lower body: Grounded but not rigid
Sit bones evenly rooted.
Lower body like a tree trunk—steady and comfortable.
No unnecessary muscular effort.
4.Soften the face and arms: Gentle and natural
Slightly tuck the chin, relaxing facial muscles.
Hands rest naturally without tension.
5.Use the breath to relax the body
With every inhale, feel subtle lifting;
with every exhale, soften the entire body.
4.Common Mistakes in Practice
1.Forcing the posture upright, causing neck and shoulder tension
True uprightness comes from gentle lifting, not stiff holding.
2.Relaxing too much and collapsing the posture
Slackness leads to lethargy and scattered awareness.
3.Confusing relaxation with laziness
Real relaxation is alive and energetic, not dull.
5.Benefits of “Relaxed but Not Slack”
1.Smoother, deeper breathing
2.Better mental stability
3.Reduced emotional agitation
4.Lower physical stress
5.Sharper awareness and focus
6.Easier access to deeper meditation states
When the body softens, the mind softens;
when the body stabilizes, the mind stabilizes.
Conclusion
The Body Is the Gate to Awakening.
Aligning the body is not just physical preparation—it is an essential part of the path.
When the body enters the state of “relaxed but not slack,”the door to stillness and wisdom naturally opens.
