时间：07/13/2024 07/14/2024
地点：星河禅修中心
主讲：黄云全
打坐参禅
如何避免落入掉举
掉举指心持续向外奔散、无法安住，如同猴子在树间跳跃。避免掉举并不是强压念头，而是让心逐渐收摄、稳固，回到当下的觉知。
一、什么是掉举？
掉举属于禅修中的“五盖”之一，是修行常见障碍。
1.心向外散乱
心不停追逐外境：声音、想法、记忆、计划。
2.念头失去节制
一个念头引出十个念头，一个想法带来更多想法。
3.情绪容易被带动
散乱的心容易焦虑、紧张、不安。
简单来说：
掉举是“心往外跑”的状态。
二、掉举为何会出现？
1.日常心习惯于忙乱
长期依赖手机、信息量大、注意力分散，心难以安住。
2.禅修初期专注力还不够
心没有强大的定力，容易被念头“勾走”。
3.情绪或压力累积
焦虑、担忧会让心不断“寻找出口”。
4.呼吸浅短、身体紧绷
身体不稳，心也难稳。
三、避免掉举的核心方法
1.调身：让身体先稳住
身体一稳，心的散乱就会减少。
脊柱挺直但不僵
肩颈放松
下盘扎实
坐姿稳固
身体稳定，心自然沉淀。
2.调息：呼吸深，心才稳
掉举时呼吸通常变浅、变快。
练习：
深吸气 4 秒
慢呼气 6 秒
让呼吸流向腹部
不强迫、不急促
呼吸越深长，心越容易回到当下。
3.调心：给予心一个“所缘”
心若没有依止点，就会四处乱跑。
可选择：
呼吸
腹部起伏
身体触感
坐垫的稳定感
“我在这里”的觉知
关键是让心“有东西可以停下来”。
四、出现掉举时的即时处理法
1.回到身体
注意双脚、双手、臀部的重量。
身体感受越清晰，心越不易散乱。
2.深呼吸三次
每次呼气让心沉下来。
掉举会瞬间减弱。
3.轻轻睁开眼睛
将视线放在前方 1–2 米处。
视觉的稳定会减少心的漂浮感。
4.心中重复一句安定语
例如：
“就在这里。”
“回来。”
“此时此刻。”
短促的话语能迅速收摄心。
5.放慢节奏，让觉知重新出现
掉举越强，越要放慢动作与呼吸。
慢，即是收心的力量。
五、日常生活中的防掉举训练
1.减少多任务处理
越分散，越掉举。
尽量“一次只做一件事”。
2.限制手机与讯息干扰
设定几个“无手机时段”。
3.每天固定短暂静坐
即使 5 分钟也足以训练心的稳定。
4.用呼吸贯穿生活
做事前先深呼吸一次，让心回到当下。
总结
心能收，即能定。
掉举不是失败，而是心习惯向外的自然反应。
当你学会调身、调息、调心，心就能安住，不再随境而动。
让心回来，禅修才真正开始。
Date: 07/13/2024 07/14/2024
Location: Star River Meditation Center
Teacher: Yunquan Huang
Sitting Meditation
How to Avoid Restlessness (Agitation) in Meditation
Restlessness—also called “agitation” or uddhacca in traditional teachings—is when the mind keeps wandering outward. Avoiding restlessness is not about suppressing thoughts but guiding the mind to settle naturally into clarity and stability.
1.What Is Restlessness?
1.The mind constantly runs outward
Chasing sounds, memories, fantasies, or worries.
2.Thoughts multiply uncontrollably
One thought becomes ten, ten become a hundred.
3.Emotional agitation arises easily
Restless mind → restless emotions.
In short:
Restlessness is the mind’s habit of running away from the present moment.
2.Why Does Restlessness Arise?
1.Daily life overload
Heavy information flow and constant multitasking keep the mind busy.
2.Lack of concentration strength
Beginners have not yet developed stable mental grounding.
3.Emotional stress
An anxious or unsettled heart naturally seeks distraction.
4.Shallow breathing and physical tension
An unstable body creates an unstable mind.
3.Core Methods to Prevent Restlessness
1.Align the body
A steady posture reduces mental wandering.
Upright spine
Relaxed shoulders and neck
Grounded lower body
Stable sitting position
The more stable the body, the calmer the mind.
2.Deepen and soften the breath
Restlessness is paired with shallow breathing.
Practice:
Inhale 4 seconds
Exhale 6 seconds
Let breath reach the belly
No force, no pressure
Smooth breath → stable mind.
3.Give the mind an anchor
A mind without an anchor chases anything it encounters.
Useful anchors:
Breath
Belly movement
Bodily sensations
Contact with the cushion
Awareness of “I am here”
Anchoring brings the mind home.
4.Immediate Techniques When Restlessness Appears
1.Return to bodily sensations
Feel the weight of hands, feet, or pelvis.
Grounding the body grounds the mind.
2.Take three deep breaths
Each exhale softens agitation.
3.Open the eyes slightly wider
A clearer visual field reduces mental drifting.
4.Repeat a calming phrase silently
Examples:
“Here.”
“Come back.”
“This moment.”
Simple words can stabilize awareness.
5.Slow down
When the mind races, slowing breath and posture stabilizes it.
5. Daily Practices to Reduce Restlessness
1.Avoid multitasking
One thing at a time strengthens focus.
2.Limit digital distractions
Create phone-free periods each day.
3.Practice short daily meditation
Even 5 minutes builds concentration muscle.
4.Use mindful breathing throughout the day
Before speaking, moving, or deciding—breathe once.
Conclusion
When the Mind Gathers, It Naturally Calms.
Restlessness is not a flaw; it is a habit.
With proper posture, breath, and awareness,the mind learns to return—again and again—until stillness becomes natural.
When the mind returns home,meditation truly begins.
