时间：02/07/2026 02/08/2026
地点：星河禅修中心
主讲：黄云全
打坐参禅
深度放松的三层结构
许多人以为放松只是“身体不紧张”，但真正的深度放松，远不止于此。在禅修与身心实践中，放松具有清晰的层次结构：从身体的松，到呼吸的顺，再到内心的释然。当这三层逐步展开，放松不再是短暂的状态，而成为一种稳定、可回到的生命基础。
一、第一层：身体的放松
1.松开多余用力
觉察并放下肩颈、下颌、腹部等习惯性紧绷，让身体回到“只做必要之事”的状态。
2.姿势稳定而舒适
不追求僵直，也不纵容塌陷，在稳定中找到轻松。
3.放松不等于瘫软
身体有支撑、有觉知，松而不懈，稳而不紧。
二、第二层：呼吸的放松
1.从调整呼吸到允许呼吸
不再刻意控制节奏与深浅，而是信任呼吸的自我调节。
2.呼吸变得自然、连续
没有刻意的吸或呼，呼吸像波浪般往复。
3.呼吸带动整体松开
随着呼吸的流动，身体的残余紧张逐渐化解。
三、第三层：内心的放松
1.放下对状态的期待
不再追求“一定要放松”，期待本身正是紧张的来源。
2.放下对念头与情绪的对抗
念头来，知道；情绪来，允许。不评判、不压抑。
3.心回到开放与信任
当不再防御、抗拒、控制，内心自然安定而宽广。
四、三层之间的相互作用
1.身体松，呼吸顺
身体的放松为呼吸创造空间。
2.呼吸顺，心更安
自然的呼吸稳定心绪。
3.心安，身体更松
内心放松，身体不再需要持续警戒。
五、深度放松的常见误区
1.把放松等同于昏沉
真正的放松伴随清醒，而非模糊。
2.用力追求放松
越想放松，越容易紧张。
3.只重身体，忽略内心
若心仍在对抗，身体难以真正松开。
总结
深度放松并非一次性的技巧，而是身体、呼吸、内心逐层松开的过程。当三层相互支持、自然展开，放松便成为一种稳定、清醒而自在的生命状态。
Date: 02/07/2026 02/08/2026
Location: Star River Meditation Center
Teacher: Yunquan Huang
Sitting Meditation
The Three-Layer Structure of Deep Relaxation
Relaxation is often understood as simply releasing physical tension.Yet true deep relaxation unfolds in clear layers:the body softens, the breath settles, and the mind releases.When these three layers align, relaxation is no longer temporary—it becomes a stable foundation for awareness and well-being.
1.Layer One: Physical Relaxation
1.Releasing unnecessary effort
Let go of habitual tension in the shoulders, jaw, and abdomen,allowing the body to do only what is needed.
2.Stable and comfortable posture
Neither rigid nor collapsed—ease within stability.
3.Relaxation is not collapse
The body remains supported and aware,soft yet alert.
2.Layer Two: Relaxation of the Breath
1.From controlling to allowing
The breath is trusted to regulate itself.
2.Natural and continuous breathing
No forced rhythm—the breath flows like gentle waves.
3.Breath softens the whole body
As breathing settles,residual tension dissolves.
3.Layer Three: Mental Relaxation
1.Releasing expectations
Letting go of the demand to “be relaxed.”
2.Ending resistance to thoughts and emotions
Thoughts arise—noticed.Emotions arise—allowed.
3.Returning to openness and trust
Without defense or control,the mind rests naturally.
4.How the Three Layers Support Each Other
1.A relaxed body supports smooth breathing
2.Smooth breathing calms the mind
3.A relaxed mind allows the body to soften further
Each layer deepens the others.
5.Common Misunderstandings
1.Confusing relaxation with dullness
True relaxation includes clarity.
2.Trying too hard to relax
Effort creates tension.
3.Ignoring the mind
Without mental ease,physical relaxation remains shallow.
Conclusion
Deep relaxation is not a single technique,but a layered unfolding of body, breath, and mind.When these three relax together,relaxation becomes clear, stable, and free.
