时间：11/02/2024 11/03/2024
地点：星河禅修中心
主讲：黄云全
打坐参禅
观察“我执”的生起
“我执”不是一种固定的情绪，而是一种持续、细微、深层的心理倾向——凡是把“我”“我的”当成真实存在，便是我执。当我们学会观察它的生起，就能从执著的束缚中解脱，让心变得更自由、更柔软、更轻安。
一、什么是“我执”？
“我执”分为两类：
1.人我执
认为有一个固定不变的“我”。
例如：
“我不能被否定”
“我必须成功”
“别人要尊重我”
2.法我执
认为情绪、想法、经验等是“属于我”的。
例如：
“这是我的情绪”
“这是我想出来的念头”
“这件事应该照我的方式做”
当这些念头生起，心就被执著绑住。
二、我执是如何生起的？
我执不是突然出现，而是一个过程。
1.感受生起时
身体不舒服、别人语气不好、环境改变。
2.心立即反应
“我不要这样。”
“我不喜欢。”
这是主体感的第一步。
3.念头开始围绕“我”运作
“我被瞧不起了。”
“我不够好。”
“为什么偏偏是我？”
4.情绪加入：愤怒、委屈、焦虑、恐惧
情绪越强烈，我执越稳固。
5.行为随之反应
反击、逃避、争胜、讨好、自责等。
整个过程不到一秒钟，却无比迅速。
三、如何观察我执的生起？
1.观察身体的反应
我执生起时：
肩膀紧绷
胃部收缩
呼吸变浅
胸口发紧
全身警觉
身体先反应，心后跟上。
觉知身体，是察觉我执的第一步。
2.观察“我被冒犯了”的声音
当有人批评、否定、轻视时：
心里会有一个微弱却清晰的声音：
“他怎么能这样对我？”
“我不应该被这样对待！”
那就是我执的核心信念在说话。
3.观察念头如何以“我”为中心旋转
我执生起时，念头会围绕“我”不断强化：
“我受委屈”
“我被忽略”
“我必须赢”
“我需要证明自己”
只要你看到念头的“我”结构，我执就已经松开一部分。
4.观察情绪如何推波助澜
我执越强烈，情绪越剧烈：
怒：别人不按我的期待
恐：害怕失去“我想要的”
疑：对自己的“我价值”不稳
情绪是我执的燃料。
5.观察“抓住不放”的心
我执最明显的标志：
放不下。
放不下观点、放不下被冒犯、放不下输赢、放不下面子。
当你观察“抓”的力量，就是在拆解我执。
四、如何让我执自然松开？
1.看见它，而不是对抗它
我执不是坏人，不需要打压。
只要看见它，它就失去力量。
2.把“我”变成“有一个念头这样想”
从：
“我生气”
变成：
“有生气的感觉在这里。”
主体位置一改变，我执便松动。
3.从“我的情绪”变成“情绪正在发生”
情绪不是你，而是一种现象。
你是觉知，不是情绪。
4.练习谦卑与放下控制
承认：
我无法控制所有人
我无法控制结果
我无法控制世界
放下控制欲，我执便自然减弱。
5.回到呼吸、身体、觉知
当你回到当下，“我”的构造会暂时瓦解。
觉知比我执更深、更广。
总结
我执不是敌人，而是心的习性。它不是问题，而是让我们看见问题的窗口。当你能够：观察身体的紧绷，听见“我被冒犯”的声音，看见念头如何围绕“我”旋转，觉察情绪如何加强“我”，观照“不能放下”的力量，你就能看见“我执”的生灭过程。看见，就是松开。松开，就是自由。自由，就是解脱的起点。
Date: 11/02/2024 11/03/2024
Location: Star River Meditation Center
Teacher: Yunquan Huang
Sitting Meditation
Observing the Arising of Ego-Clinging
Ego-clinging is not a single emotion but a subtle, continuous mental habit—the belief that “I” and “mine” truly exist. When we learn to observe how ego-clinging arises, we gain the ability to dissolve it, allowing the mind to become spacious, calm, and free.
1.What Is Ego-Clinging?
There are two types:
1.Self-Clinging
Believing there is a fixed, solid “me.”
Examples:
“I cannot be wrong.”
“People must respect me.”
“I have to succeed.”
2.Phenomenal Clinging
Believing feelings, thoughts, emotions belong to “me.”
Examples:
“My anger”
“My idea”
“My way”
These beliefs create contraction and suffering.
2.How Does Ego-Clinging Arise?
It is a rapid process:
1.A sensation or stimulus appears
A harsh tone, physical discomfort, unexpected change.
2.The mind reacts instantly
“I don’t like this.”
“This shouldn’t happen to me.”
3.Thought forms revolve around “I”
“I am being treated unfairly.”
“I can’t lose.”
“Why me?”
4.Emotional surge
Anger, fear, insecurity, pride.
5.Behavioral reaction
Defending, attacking, withdrawing, proving, blaming.
All of this happens within moments.
3.How to Observe Ego-Clinging?
1.Observe the body first
Ego arises in the body before the mind:
Tight chest
Shallow breath
Clenched jaw
Contracted stomach
Recognizing these signals reveals the start of ego-clinging.
2.Observe the “I am offended” voice
When criticized or ignored, a voice appears:
“He can’t treat me like that.”
“I deserve better.”
This voice is the root of ego.
3.Notice thoughts revolving around “I”
Thoughts repeat themes of:
“I must win.”
“I feel disrespected.”
“I need recognition.”
Seeing the “I-structure” weakens it immediately.
4.Observe the emotional fuel
Ego and emotion arise together:
Anger → “I should not be treated this way.”
Fear → “I may lose what I want.”
Shame → “I am not good enough.”
Emotion amplifies ego-clinging.
5.Observe the gripping sensation
Ego always involves clinging:
Holding onto views
Holding onto identity
Holding onto outcomes
Seeing the gripping is already loosening it.
4.How to Let Ego-Clinging Naturally Loosen
1.Do not fight ego—observe it
Resistance strengthens ego; observation dissolves it.
2.Shift the subject
From: “I am angry.”
To: “Anger is present.”
This single shift changes everything.
3.Recognize emotions as phenomena
They happen in awareness,
not to a solid self.
4.Practice letting go of control
Understanding:
I cannot control people
I cannot control outcomes
I cannot control the world
Freedom begins where control ends.
5.Return to breath and awareness
Breath dissolves the illusion of a solid “I.”
Awareness is larger than ego.
Conclusion
Ego-clinging is not an enemy—it is a teacher.It shows us where we are still holding, fearing, grasping.When you can:Notice the body’s contraction,Hear the “I” voice,See thoughts circling identity,Feel emotions intensifying ego,Recognize the impulse to cling,you are witnessing ego directly.To see is to loosen.To loosen is to free.Freedom is the beginning of awakening.
