心被约束在一件事或一个地方，就是专注。在专注中训练你的心，是冥想开始的步骤。

李, 元坝
瑜伽修习6752,92010字数 1392阅读5分24秒阅读模式
当整个心被约束在一件事或一个地方，就是专注。换句话说，在专注中训练你的心，是冥想开始的步骤。注意力集中是冥想的开始，冥想是注意力集中的的最高表现，它们密不可分。
通常情况下，我们的心会跑到这里、跑到那里，当我们试着把心专注在一件事情上时，不过一眨眼，它又跑掉了。
 
想象一下，把你的心专注在一朵美丽的玫瑰花上面。最好的练习方法就是开始时放一朵真实的玫瑰花在面前，因为具体的东西——象征、符号或是偶像，在仪式开始时是非常有帮助的。这样一来，心比较容易冥想。心很难抓住抽象或是想象的东西，所以得将一朵真实的玫瑰花、一团火焰或是一张图片放在面前。
 
如果你想专注在一个理念上，至少得放一个实质的东西，以提醒你——是这个理念。当你看着这个东西，想着和它有关的念头，或是凝视在一点上，就是集中注意（Tradak）的练习方法。
 
注意力集中，实际上是凝视着某个物体，有时候甚至不能眨眼。只是看着物体，眼睛不要太过用力，能看多久就看多久。只要把心放在物体上，你就可以注视的更久：多么美好啊！一个来自复杂环境里的简单方法是多么好的礼物啊！接着，你就会渐渐产生相关的想法。当你与这件物体融为一体时，甚至会忘记自己正在凝视，而你的眼睛却还在眨也不眨地凝视它。不要为了注视而注视。否则，你的眼睛很快就累了。
 
注视一段时间后，你可以轻轻地闭上眼睛，试着带进一幅心里的图像是你所专注的那个物体。开始的时候，它在外面；然后，你试着把它带进心里。它可能会进来一会儿，然后又消失了。再来一次，睁开眼睛，慢慢地学着在心里抓住它，意思是在心里会显现出这个印象。
 
就像照相：你照一张照片，它就存在底片里了。你怎么知道影像在不在底片里？把它洗出来，如果没有东西，你还得再照一张。这和练习注意力集中一样的。
 
如果你想到玫瑰花，心就会有玫瑰花的形象出现。过了一会儿，在心里就很容易看到它了，不需要再有实物来帮助。到了这种程度，你就不再需要祭坛和祭坛上的任何东西了。
 
就算在进行礼拜仪式时，也应该可以如此。进行礼拜仪式后，坐下来试着回想整个仪式的过程：礼拜仪式是怎么开始的，然后你是怎么做的，然后，然后，然后……把整个过程以适当的顺序带进心里，一旦做到了，你就不需要实质的的东西或者礼拜仪式了。
 
这些都是“感官内敛”的一部分。
 
不过，当你看着玫瑰花，心灵试着跑开时，通常会发生这样的过程——刚开始时，你的心会说：“是的，我记得了，我上次生日的时候，她送给我一朵玫瑰花，就像这样，你瞧！”然后，玫瑰花离开了你的心，她在那儿，然后“一起吃晚餐，那是最美好的一次晚餐，后来我们去看电影。那是什么电影？金刚。”你联想的东西在两分钟之内一一出现。从玫瑰花到金刚，只要两分钟。甚至比两分钟还要短。所以，你现在冥想什么东西？不是玫瑰花，而是金刚了。心就是这样，但没关系，那是心的本性，不需要因此而沮丧。至少你在那时候可以说：“神啊，我到了哪里啊？从玫瑰花到金刚有多远啊！真丢脸，来吧，让我们再回到玫瑰花吧。”
 
 
绝对不要放弃，也绝对不要想：“嗯，我不适合做冥想。”
 
这是很多人犯的最大错误。他们认为，当他们坐下来闭上眼睛的那一刻，所有的事情都应该是美好的。如果心思乱飞，他们会说：“冥想不是我的事。”这就像弹钢琴，或弹吉他，或烹饪。有多少次你还没有煮好东西，就烫到自己的手？
 
没有事情是那么容易学的。当你学骑自行车时，你摔过多少次？所以，继续试下去，要坚持。
 
记得巴坦加里在三摩地篇十四节的经文里说：“当你练习一段很长的时间、没有间断、尽一切努力热忱，这个练习将稳固不移。”
 
这个练习叫作注意力集中：心跑掉了，把它找回来；又跑掉了，再把它找回来。
 
就像你在驯化一只猴子，一旦它被驯服了，它会听你的话。你可以说：“好，安静地坐在那儿。”它会听话的。就在那一点，你是在冥想。直到那个时候，你都在训练冥想。训练你的心去冥想，就是“注意力集中”。
 

对冥想者和冥想事物有持续的认知，就是冥想。

——摘自《瑜伽经》第四十三条

 

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李, 元坝
  • 瑜伽修习
  • 冥想
  • 专注训练
  • 注意力

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