禪本平常──日常禪修的功效
文／美國佛心寺英文研經班學員　傳勝

　　在開始禪修前我有失眠的困擾，無法止息心中的念頭，工作效率也受到影響；由於睡眠不足無法專注，以及不善與人相處，我的人際關係也很緊張。長期下來我養成了許多壞習氣，有時候以發怒來面對無法掌控的事物，這種生活實在很苦。我覺得生活中欠缺了什麼。所以，我開始閱讀禪修方面的書籍，並嘗試靜坐，發現靜坐有令人驚喜的效用。為了更上層樓，我決定尋求指導，於是到精舍上禪修課，展開終生的修行。

　　到目前為止，我的問題雖然尚未完全解決，我明白還有很長的路要走。從佛陀以降，所有祖師都強調「禪」是持續不斷的修行過程。它並非像打開開關就有燈光，或是吃顆藥丸就能治病般迅速。最近有人問我：「你為什麼要坐著不動？」我回答他：「『坐著不動』不是禪修的重點和目的，靜坐結束後，起身回到現實世界後的行為才是重點。」如果我以靜坐展開一天的生活，就會發現以往令自己緊繃、憤怒的事件變得沒什麼大不了的。我不再覺得上班是一場折磨人的考驗，也能感受到同事間的情誼。晚上就寢前如果靜坐十分鐘沉澱心緒，比起沒有靜坐的夜晚，更能夠自然入眠。

　　有一個例子可以說明禪修在我生活中的運用。我有時候會買便宜的刮鬍刀，但是卻老是刮傷自己。有一天，我決定將例行性的剃鬍鬚當做修行的一部分。我在刮鬍子時練習攝心、專注當下，讓這件事和在禪凳上靜坐一樣重要。如果有不相關的雜念，我練習著覺察、放下，心無旁鶩、不打妄想，完全專注於刮鬍子，因為這就是當下應該做的事。那一天，我沒有刮傷自己，之後也很少。這個例子解釋了禪修的效用——如果我們能更有覺性地為人處世，就能造成較少的傷害，包括傷害自己和他人。

　　我認為佛法中諸法互攝互融、相互影響的觀念非常重要。我們的每個行為有如漣漪般向外擴散，影響周遭的人。當我比較專注、有活力，瞋心比較少時，不僅自己的生活得到改善，連每日相處的人們也能生活得更好。禪修讓我開始幫助他人，可是幾年前的我，卻總是抱著嘲諷、輕蔑的態度，不願意對不喜歡的人說句好聽的話。佛法告訴我們：失控的心，比憤怒交戰的雙方造成更大的傷害；善加約束的心，會帶來更多的福祉。我對這樣的教誨深信不疑。

　　　Everyday Matters: The Benefits of Daily Practice

　　Before I came to meditation, I had insomnia. It seemed impossible to rest my mind, and as a result my job performance suffered. Because of poor personal choices, and perhaps because of lack of focus or sleep, my relationships with other people could become strained. I developed bad habits over the years, sometimes reacting with anger to events beyond human control. In short, I suffered. I began to become aware of something that was missing, and yet almost within reach. I read books about meditation and began to sit. I was surprised to discover that it helped. Eventually I realized that for my practice to grow, I needed a teacher. I began what I hope will be a lifelong practice, and to study the Dharma under the instruction of monastics.

　　I will not say that meditation has solved all my problems. Not even close. However, I am confident that every teacher, from the Buddha onwards has emphasized that zen is a practice. It is not a light switch or a pill that will instantly fix anything. In fact, when someone asked me recently why I would want to “just sit there,” I replied that just sitting there is not the point, or the reason for practice. What is important is what happens when I stand up and go out into the world. When my day begins with meditation, I find that throughout the day those things I used to get so tight and angry about don't seem such a big deal. The workday is not such a grueling trial. I find camaraderie with my coworkers. At the end of the day, after sitting for 10 minutes or so to rest my mind. I lay my head down and sleep comes naturally more often than not.

　　Here’s an example of my meditation practice on my life: I sometimes use those cheap shaving razors from the corner pharmacy. I always had horrible luck and cut myself every time! But then, just as an exercise, I decided to turn my morning shaving routine into an extension of my meditation. I tried to maintain the same mindfulness and presence while shaving that was so important on the meditation cushion. If a thought arose that had nothing to do with shaving, I would acknowledge it and let it go. Maintaining focus without concerted effort. Not thinking, just shaving, simply because that's what it was time to do. Of course, I didn't cut myself that time, and rarely ever since.

　　To me, this is a simple analogy that explains the benefits of meditation: if I can move through the world as a more aware person, I cause less harm. This means less harm to myself and to others. One of the Dharma teachings that to me is most essential is the interpenetration of all things in the world. Our every action creates ripples that affect people all around us. I notice that as I felt less resentment and had more energy and better focus, not only my life, but the lives of the people I interact with each day are improved. As a result of my meditation practice, I am trying to be helpful where years ago I would have been derisive or dismissive to have a kind word about someone I don't like. The Buddha once said:

　　　A mind out of control will do more harm
　　　Than two angry men engaged in combat;
　　　A well-directed mind creates more well-being
　　　Than the wholesome actions of parents toward their children.
　　　　　　　– Dhammapada 3.10-11

　　For my part, I believe him.