时间：07/06/2024 07/07/2024
地点：星河禅修中心
主讲：黄云全
打坐参禅
如何避免进入昏沉
昏沉是在禅修中极为常见的障碍，其表现为昏昏欲睡、精神模糊、心念不清。避免昏沉的关键不是“硬撑”，而是调整身、息、心，使觉知自然提起。
一、什么是昏沉？为什么会出现？
1.身体疲劳导致的昏沉
睡眠不足、过度劳累、饮食紊乱，让身体难以保持清醒。
2.呼吸浅弱使脑部缺乏氧气
呼吸越浅，脑越不清醒，容易昏昏欲睡。
3.心无方向、失去专注
心没有所缘（专注点）时，会滑入模糊与混沌。
4.作息不当、时间不佳
饭后、深夜或疲倦时禅坐，更容易昏沉。
昏沉不是失败，而是身体与心一起进入“低能量模式”。
二、避免昏沉的关键原则
1.身体要“挺而不僵”
姿势塌陷，必然昏沉；
过度用力，也会疲倦。
建议：
想像头顶被轻轻提起
背部自然延展
下巴微收
肩颈放松
身体一挺立，精神自然提起。
2.呼吸要“深而不强”
呼吸是最直观的提神方式。
训练：
吸气稍深，感受空气进入胸腔
呼气自然放松
不要用力憋气，以免更疲倦
深长呼吸能迅速驱散昏沉。
3.心要“有所依止”
心若无所缘，会自动滑入模糊状态。
建议专注点：
呼吸
丹田的起伏
身体的感觉
心中的提问（如“我现在在做什么？”）
心一有方向，昏沉就不易出现。
三、实用技巧：正在进入昏沉时怎么办？
1.睁大眼睛，抬头，直视前方
眼睛半开改为全开，能让精神迅速提升。
2.加深几次呼吸
吸气深、呼气长，3–5 次即可见效。
3.轻轻伸展身体
稍微转动脖子、伸懒腰、或调整坐姿，让气血流动起来。
4.改变坐姿或站起来静观
昏沉严重时：
改为椅坐
改为站立禅
行禅 2–3 分钟
让身体重新进入觉醒状态。
5.内心轻问一句：“我现在清醒吗？”
提问能唤醒觉知，赶走昏沉。
四、日常预防昏沉的方法
1.保持规律睡眠，不打坐前熬夜
足够睡眠比任何方法都有效。
2.打坐前避免大餐
吃太饱容易困倦。
3.保持适度运动
身体越有活力，昏沉越少。
4.白天短暂静坐，不要都放到晚上
越晚越容易疲累，越易昏沉。
5.禅修前洗脸、喝点温水
让身体进到“觉醒模式”。
总结
提起觉知，昏沉自然远离。
昏沉是修行的自然现象，不是障碍，也不是失败。
只要懂得调整身体、呼吸与心念，觉知一提起，昏沉便不再是问题。
修行，就是在不断醒觉的过程中，让心越来越清明、越来越坚定。
Date: 07/06/2024 07/07/2024
Location: Star River Meditation Center
Teacher: Yunquan Huang
Sitting Meditation
How to Avoid Drowsiness in Meditation
Drowsiness is one of the most common obstacles in meditation. It manifests as sleepiness, heaviness, or mental fog. The solution is not to “fight” it, but to adjust the body, breath, and mind so awareness naturally brightens.
1.What Is Drowsiness and Why Does It Happen?
1.Physical fatigue
Lack of sleep or overwork makes it difficult to stay alert.
2.Shallow breathing
When breath is weak, the brain receives less oxygen, leading to dullness.
3.Lack of mental focus
An unfocused mind drifts into a hazy, dream-like state.
4.Poor timing or routine
Meditating late at night, after a heavy meal, or when exhausted increases drowsiness.
Drowsiness is simply the body dropping into low-energy mode.
2.Key Principles to Prevent Drowsiness
1.Upright but relaxed posture
A slouched posture guarantees drowsiness.
But forcing the posture leads to fatigue.
Tips:
Imagine a thread lifting the crown of your head
Spine long and natural
Chin slightly tucked
Shoulders relaxed
When posture rises, awareness rises.
2.Breathing deep but effortless
Breath is the fastest way to energize the mind.
Technique:
Inhale slightly deeper
Exhale softly
Avoid forceful breathing
Deep breathing wakes up the brain.
3.Keep the mind anchored
A drifting mind easily slides into sleepiness.
Useful anchors:
Breath
Belly movement
Bodily sensations
A gentle inner question (“What am I doing now?”)
When the mind has direction, drowsiness has no room.
3.Practical Methods When Drowsiness Appears
1.Open the eyes fully
Lift the gaze and look forward—instantly energizing.
2.Take a few deep breaths
3–5 deeper breaths can refresh the mind.
3.Stretch gently
Move the neck, roll the shoulders, or adjust posture.
4.Stand up or walk mindfully
If sleepiness is strong:
Switch to chair meditation
Stand meditation
Mindful walking for a few minutes
Movement helps restore alertness.
5.Ask inwardly: “Am I awake right now?”
This question sparks awareness.
4.Long-Term Strategies to Prevent Drowsiness
1.Maintain regular sleep schedule
Adequate rest prevents dullness.
2.Avoid heavy meals before meditation
Full stomach = sleepy mind.
3.Move your body regularly
Better circulation → greater alertness.
4.Meditate earlier in the day
Evening fatigue increases drowsiness.
5.Refresh before practice
Wash your face or drink warm water to wake the system.
Conclusion
When Awareness Rises, Drowsiness Fades.
Drowsiness is part of the meditation journey, not a failure.
By adjusting posture, breath, and mental direction,awareness naturally strengthens.
Meditation is a process of waking up—moment by moment, breath by breath.
