时间：08/09/2025 08/10/2025
地点：星河禅修中心
主讲：黄云全
打坐参禅
坐忘：身心消融的境界
“坐忘”一词源自《庄子·大宗师》：“堕肢体，黜聪明，离形去知，同于大道，此谓坐忘。”其意指在深度静定中，身体的束缚感、心的执著感、自我意识的中心性都逐渐淡化，最终进入轻安、虚静、透明而无碍的境界。坐忘不是消失，而是超越；不是舍弃生命，而是放下身心的固化结构，使心回归最本然的自由。
一、什么是“坐忘”？
1.身忘：身体的界线消融
身体的重量感、实体感逐渐减弱，有时如轻飘，有时如透明，仿佛身体不再是同样的“物质块”。
2.心忘：念头不再抓住你
念头仍会出现，但像空气般轻微、不再牵走注意力，也不再对你构成压力。
3.我忘：自我感淡化甚至暂时消失
“我在修行”“我在觉知”的声音变得微弱，心进入无分隔的开放状态。
4.坐忘不是昏沉，而是极度清明
看似“无”，其实是极度的“明”。
二、坐忘是如何产生的？
1.由深定而生
当止力成熟、观照稳定，身心自然趋向轻盈、透明。
2.由松脱而生
放下身体的防御、放下心的抓取，“我”不再紧绷。
3.由无执而生
不执著体验、不执著念头，不刻意维持任何状态。
4.由觉知充满而生
觉知越明，越容易松开“我”的固化感。
三、坐忘的主要体验
1.身体消融
身体变轻、变宽、变空
呼吸仿佛不再属于“身体”
四肢界线变得模糊
2.心念消融
念头出现但像过云一样
不再有“跟随”或“抵抗”的习惯
心柔软、静定、明亮
3.自我消融
“我”不再是中心
心与外境仿佛融为一体
体验没有主客对立
4.境界明净、轻柔、不造作
不是激烈的体验，而是极度的自然与轻安。
四、坐忘的意义
1.打破身体与自我的执著
身体不再是“牢笼”，自我感不再是“中心”。
2.为观空性奠基
身心消融的体验，让“无我”“无常”“空”变得鲜明。
3.减轻对生命的紧抓与恐惧
当“我”不是固定存在，许多痛苦自然失去力量。
4.心性显露
坐忘并非创造新状态，而是让心的本然如实显现。
五、常见误解
1.以为坐忘是“昏沉”
若不清楚、无觉知，那不是坐忘，而是迷失。
2.把坐忘当成终极境界
它只是通往更深智慧的入口。
3.追求坐忘的体验
越追求，越造作，越远离。
4.自我消失后感到恐惧
恐惧来自“自我”的反弹，而非危险。
六、如何让坐忘自然出现？
1.不用力、不抵抗、不造作
让身心自然落入松静。
2.以觉知照亮一切
觉知越稳定，身心的界限越容易松动。
3.深度放松身体
身体的紧绷感是自我结构的一部分。
4.不执著任何体验
喜乐、光亮、轻安、空性都不需抓住。
总结
坐忘是身心与自我感的自然松脱，身体变轻、念头变淡、我感变弱，心进入自在、开阔、透明的境界。它不是目标，而是修行成熟后自然而然的显现。
Date: 08/09/2025 08/10/2025
Location: Star River Meditation Center
Teacher: Yunquan Huang
Sitting Meditation
Zuowang: The State of Body–Mind Dissolution
“Zuowang,” meaning “sitting in forgetfulness,” originates from the Zhuangzi.It describes a meditative state in which bodily boundaries soften, mental grasping fades, and the sense of self dissolves into spacious clarity.It is not annihilation but liberation—letting go of the rigidity of body and mind so that one’s original openness naturally reveals itself.
1.What Is Zuowang?
1.Forgetting the body
The body feels light, spacious, or transparent,no longer a solid physical mass.
2.Forgetting the mind
Thoughts arise but do not bind;they lose their emotional weight.
3.Forgetting the self
The sense of “I am meditating” weakens,and awareness opens without center.
4.Not dullness but luminous clarity
The state appears empty yet is deeply awake.
2.How Does Zuowang Arise?
1.Through deep concentration
Stable calm leads naturally to dissolution.
2.Through relaxation
Releasing physical and mental tension softens the sense of “self.”
3.Through non-clinging
No grasping and no rejection allow openness to expand.
4.Through bright awareness
The clearer the awareness, the easier the ego dissolves.
3.The Main Experiences of Zuowang
1.Dissolution of the body
Light, spacious, or hollow sensations
Fading boundaries
Breath feels non-local
2.Dissolution of thought
Thoughts drift like clouds
No chasing, no resisting
Mind remains soft and quiet
3.Dissolution of self
The center disappears
Unity of awareness and experience
No subject–object division
4.A sense of natural clarity and ease
Not dramatic, but profoundly gentle and open.
4.The Significance of Zuowang
1.Loosening attachment to body and self
The body is no longer “me,”nor is the narrative of the self.
2.Foundation for insight into emptiness
Dissolution reveals impermanence and non-self.
3.Reduced fear and psychological burden
When the self loosens, suffering loses its anchor.
4.Revealing the true nature of mind
Zuowang unveils what has always been present.
5.Common Misunderstandings
1.Mistaking Zuowang for dullness
True Zuowang is awake and clear.
2.Treating it as the final goal
It is a doorway, not the destination.
3.Chasing the experience
Craving destroys the condition that produces it.
4.Fear when the self dissolves
The fear comes from ego resistance, not danger.
6.How to Allow Zuowang to Arise Naturally
1.No force, no suppression
Let the body–mind soften on its own.
2.Maintain steady awareness
Awareness illuminates dissolution without confusion.
3.Relax the body deeply
Physical tension reinforces the sense of self.
4.Release attachment to experiences
Joy, lightness, emptiness—all are passing phenomena.
Conclusion
Zuowang is the natural dissolution of body, mind, and self.The body becomes light, thoughts lose power, and awareness opens without center.It is not a goal to chase but a spontaneous fruit of mature practice.
