时间：02/14/2026 02/15/2026
地点：星河禅修中心
主讲：黄云全
打坐参禅
从身体松到骨髓松
许多人在打坐或放松练习中，以为“身体不紧绷”就是放松的完成。但真正深层的放松，并不止于肌肉层面，而是逐步深入到筋膜、神经系统，乃至骨骼与内在支撑感。“从身体松到骨髓松”，并不是技巧叠加，而是一种由外而内、由表及里的整体性松开过程。当这种松发生时，心自然安定，觉知自然清明。
一、第一层：身体松——肌肉的放松
1.表层紧张的解除
肩颈、背部、腰腿等明显紧绷的部位逐渐放软。
2.呼吸开始变得顺畅
随着肌肉松开，呼吸不再被卡住。
3.这是最容易被觉察的放松
也是大多数人熟悉、却常止步于此的一层。
二、第二层：筋膜与神经的松——深层系统的安抚
1.不只是“放松”，而是“不防御”
身体不再维持无意识的警戒状态。
2.神经系统从紧张转向平衡
交感神经的过度兴奋逐渐平息，身心进入安全感之中。
3.身体整体感开始出现
不再只是局部放松，而是“整个人”在松。
三、第三层：骨髓松——内在支撑的放下
1.放下对身体的微细用力
连“坐着要坐好”的内在抓力也消融。
2.重量自然下沉
身体仿佛被大地承托，无需自己支撑。
3.深层安稳感出现
不是昏沉，而是一种清醒而稳固的静。
4.心随之彻底安住
当身体最深处松开，心也不再需要紧张存在。
四、从“松身体”到“松存在”的转变
1.松不再是一个动作
而是一种整体状态。
2.不再刻意“放松哪里”
而是允许一切自然下沉。
3.身体成为安住的基础
而非修行的障碍。
五、常见误区与提醒
1.不要用力追求“骨髓松”
用力本身就是紧。
2.不要把松等同于塌陷
真正的松，包含清醒与稳定。
3.不要急于进入深层
层层自然展开，比跳跃更安全。
总结
真正的放松，不是多做什么，而是不断少用力。当松从肌肉深入到骨髓，身体与心同时被安顿，安稳与清明自然显现。
Date: 02/14/2026 02/15/2026
Location: Star River Meditation Center
Teacher: Yunquan Huang
Sitting Meditation
From Relaxing the Body to Relaxing the Marrow
Many believe relaxation is complete once muscles loosen.Yet deep relaxation goes far beyond surface comfort—it gradually reaches the fascia, the nervous system,and even the bones and inner sense of support.Moving from bodily relaxation to marrow-deep ease is not about adding techniques,but about releasing effort layer by layer.When this happens, the mind naturally settles and awareness becomes clear.
1.First Layer: Relaxing the Body — Muscular Release
1.Releasing surface tension
Neck, shoulders, back, and legs soften.
2.Breathing becomes freer
As muscles release,the breath flows more naturally.
3.The most familiar level of relaxation
Yet often mistaken for completion.
2.Second Layer: Relaxing the Fascia and Nervous System
1.Not just relaxation, but non-defense
The body stops unconsciously bracing.
2.The nervous system rebalances
Excessive alertness subsides,allowing a sense of safety.
3.A sense of whole-body presence emerges
Relaxation is no longer local,but global.
3.Third Layer: Relaxing the Marrow — Letting Go of Inner Support
1.Releasing subtle inner effort
Even the impulse to “hold posture” dissolves.
2.Weight naturally settles
The body feels supported by the ground,without self-holding.
3.Deep stability arises
Not dullness,but clear, grounded stillness.
4.The mind settles completely
When the deepest bodily holding releases,the mind no longer needs to tense.
4.From Relaxing the Body to Relaxing Being
1.Relaxation becomes a state, not an action
2.No need to target specific areas
Everything is allowed to settle naturally.
3.The body becomes the foundation of ease
Rather than an obstacle to practice.
5.Common Pitfalls and Reminders
1.Do not strive for “marrow-deep relaxation”
Striving itself creates tension.
2.Do not confuse relaxation with collapse
True relaxation includes clarity and stability.
3.Do not rush the process
Depth unfolds safely, layer by layer.
Conclusion
True relaxation comes not from doing more,but from using less effort.When ease reaches the deepest layers of the body,both body and mind are naturally settled,and clarity arises on its own.
