城市中的日常佛法修持 | Daily Dharma Practice in the City |

城市中的日常佛法修持 | Daily

Dharma Practice in the City | 

寧瓊仁波切 Nyinchung Rinpoche

 Tashi Delek! 扎西德勒！

Today in the city, we live in a very busy society. I would like to talk about ways to practice Dharma in a short time.

今天在城市裡，我們生活在一個非常忙碌的社會中。我想談談在短時間內修習佛法的方法。

Before I begin, I want to explain that from today onwards, this chaotic society is a time of great busyness and worry. All of us unwillingly face many difficulties and worries.

在開始之前，我要解釋的是，從今天起，這個混亂的社會是一個非常忙碌和令人擔憂的時期。我們所有人都不得不面對許多困難和煩惱。

Not knowing how to face these worries and difficulties, we experience various mental stresses.

因為不知道如何面對這些煩惱和困難，我們經歷著各種各樣的精神壓力。

For these difficulties, Buddha, Bodhisattvas, and great Lamas have taught many excellent methods for dealing with these challenges.

對於這些困難，佛陀、菩薩和高僧大德們教導了許多處理這些挑戰的殊勝方法。

From today onwards, I plan to continue discussing in the next sections about how to face life's issues through combining ancient and modern approaches, using Buddhist philosophy, various stories and examples, and modern illustrations to address life's happiness and suffering.

從今天起，我計劃在接下來的章節中繼續討論如何通過結合古代和現代方法，運用佛教哲學、各種故事例子和現代案例來面對人生的問題，處理生活中的苦樂議題。

Now today's main topic is "Daily Dharma Practice in the City."

今天的主題是「城市中的日常佛法修持」。

In today's busy city life, if we ask how to practice Dharma within such busyness, while Dharma practice is important, it's not restricted to temples and monasteries only.

在今天繁忙的城市生活中，如果問如何在這種忙碌中修持佛法，雖然修法很重要，但並不僅限於寺院和廟宇。

We can practice anytime in our daily lives. In this busy city life, what are the methods for practicing Dharma?

我們可以在日常生活中隨時修持。在這繁忙的城市生活中，修持佛法的方法有哪些呢？

In one day we have morning, afternoon, and evening. I will explain how to practice Dharma and methods for relieving stress during each of these times of day.

一天分為早晨、下午和晚上。我將解釋在這三個時段中如何修持佛法和緩解壓力的方法。

First, speaking of the morning practice period: According to Buddha and spiritual teachers, one should wake up early to practice Dharma.

首先，談談早晨修持時段：根據佛陀和善知識們的教導，應該早起修持佛法。

According to many modern experts, waking up between 6-8 AM not only aligns with our natural sleep cycle, but early morning sunrise is also when our mind is clearest and most peaceful.

根據許多現代專家的說法，在早上六點到八點之間起床不僅符合我們的自然睡眠週期，而且日出時分也是我們的心最清晰、最平靜的時候。

We can receive the sun's energy. If you can wake up at this time, it's very beneficial.

我們可以接收到太陽的能量。如果能在這個時候起床，是非常有益的。

The benefit of waking up at this time is that it helps regulate the body's melatonin function.

在這個時候起床的好處是有助於調節體內褪黑激素的功能。

However, since each person's sleep needs and timing are different, some prefer to wake up early while others prefer to wake up late.

但是，由於每個人的睡眠需求和時間都不同，有些人喜歡早起，有些人喜歡晚起。

Since some work at night, wake up according to your schedule. Then, if you take a shower, you won't be caught in sleep's aftereffects.

因為有些人在晚上工作，所以要根據自己的時間表起床。然後，如果洗個澡，就不會受到睡眠餘韻的影響。

With fewer external and internal distractions, it's a time when the mind can remain single-pointed, so it's good to set your schedule and engage in practice with focused attention.

在這個內外干擾較少的時候，心能夠保持專注，所以最好安排好時間，專心投入修持。

Should practice be done after eating or before eating? For example, regarding breathing exercises and meditation practice?

關於修持應該在飯後還是飯前進行？比如說呼吸練習和禪修？

While there are both advantages and disadvantages, I think it's best to drink a little warm water and then do breathing exercises and meditation practice.

雖然各有利弊，但我認為最好是喝一點溫水，然後進行呼吸練習和禪修。

Moreover, your spiritual teacher or lama will have specific instructions on how to practice. It's good to follow those.

此外，你的上師或喇嘛會有具體的修持指導。最好按照這些指導去做。

Regarding practice, first make offerings to the Three Jewels, then sit in cross-legged position, and start with breathing exercises.

關於修持，首先向三寶供養，然後結跏趺坐，從呼吸練習開始。

Close your eyes, relax body and mind. Now slowly inhale through the nostrils (for about 4 seconds), hold the breath for about 4 seconds, then slowly exhale through the mouth (for about 8 seconds). Start breathing exercises this way.

閉上眼睛，放鬆身心。現在通過鼻子緩慢吸氣（大約四秒），屏住呼吸約四秒，然後從口中緩慢呼出（大約八秒）。就這樣開始呼吸練習。

Then gradually move to meditation and recitations - take refuge, generate bodhicitta, make aspirations, and recite whatever prayers you know.

然後逐漸進入禪修和誦經 - 皈依、發菩提心、發願，以及誦念你所知道的任何經文。

If time is limited, there are many abbreviated versions of these. After reciting these, make aspirations to engage in virtuous activities throughout the day - these are the morning practices.

如果時間有限，這些都有簡略版本。誦經之後，發願全天從事善行 - 這些是早晨的修持。

After practice, when having breakfast, nutrition experts say it's best to eat within one hour of waking up, especially between 6-10 AM.

修持之後，在用早餐時，營養專家說最好在起床後一小時內進食，特別是在早上六點到十點之間。

This helps regulate blood sugar and provides the body with energy needed to start the day's work.

這有助於調節血糖，為身體提供開始一天工作所需的能量。

When going to the office after breakfast, there are practices you can do. Whether you walk or drive, don't waste time during the journey - count mantras like Mani.

早餐後去辦公室時，你可以進行修持。無論是步行還是開車，不要浪費路途時間 - 可以念誦咒語，比如嘛呢。

If not that, listening to Dharma teachings is very beneficial. You can listen through phone or play audio recordings in the car.

如果不念咒，聽聞佛法也很有益。你可以通過手機聽，或在車裡播放錄音。

Reciting Mani purifies negative karma and brings peace of mind. Listening to Dharma:

- Creates mental peace

- Helps learn new Dharma points

- Increases conviction in Dharma view

- Makes your time meaningful

- Finds new solutions to life's challenges

- Develops loving-kindness for self and others

- Builds faith in karma and leads to ethical conduct

念誦嘛呢咒除了清淨業障，還能帶來內心的平靜。聽聞佛法：

- 創造心靈的平靜

- 幫助學習新的佛法要點

- 增強對佛法見地的信念

- 使時間變得有意義

- 找到解決生活挑戰的新方法

- 培養對自他的慈悲心

- 建立對因果的信心，引導道德行為

Therefore, listening to Dharma is very important. Especially in today's busy times, listening to Dharma can bring peace to the mind and help find solutions to difficulties. These are the practices you can do on your way to work or office.

因此，聽聞佛法非常重要。特別是在當今忙碌的時代，聽聞佛法能給心靈帶來平靜，幫助找到解決困難的方法。這些是你在上班途中可以進行的修持。

Before entering the office, spend about 5 minutes in your car or at the entrance, relax your mind, take several deep breaths to balance your mind.

在進入辦公室之前，在車裡或入口處花約五分鐘時間，放鬆心情，做幾次深呼吸來平衡心緒。

If you work like this, it will help make your whole day's work more efficient. Please do this.

如果這樣工作，將有助於提高整天的工作效率。請這樣做。

After starting work in your office, for example between 9:00-5:00, every 2 hours take about 1 minute to straighten your body and take deep breaths.

在辦公室開始工作後，比如在上午九點至下午五點之間，每兩小時花約一分鐘時間挺直身體，做深呼吸。

This helps refresh body and mind and relieves work fatigue.

這有助於提神醒腦，緩解工作疲勞。

After lunch, during break time, it's good to find a quiet place and meditate for about 10-15 minutes.

午餐後的休息時間，最好找個安靜的地方冥想十到十五分鐘。

This not only helps with your practice but also makes your afternoon work clearer and more energetic.

這不僅有助於你的修持，還能使下午的工作更清晰、更有活力。

Meanwhile, always interact with colleagues with loving-kindness and compassion, do whatever you can to help others, practice patience when conflicts arise with colleagues.

同時，要始終以慈悲心對待同事，盡可能幫助他人，當與同事發生衝突時要保持耐心。

Instead of holding grudges, maintaining relationships through loving-kindness is also a good Dharma practice.

不要懷恨在心，而是通過慈悲心來維持關係，這也是很好的佛法修持。

These are the practices to do while working.

這些是工作時可以進行的修持。

Evening practice: If you arrive home at 7:00 PM,

晚上的修持：如果你晚上七點到家，

First, as soon as you arrive home, arrange things neatly, after washing up, find a quiet place to meditate for 5-10 minutes.

首先，一到家就把東西整理好，洗漱後，找個安靜的地方冥想五到十分鐘。

This relieves the day's fatigue, relaxes the mind, and makes your meditation practice more effective.

這能緩解一天的疲勞，放鬆心情，使你的禪修更有效果。

During practice and in general, limit time spent on social media.

在修持期間和一般情況下，要限制使用社交媒體的時間。

It creates interference, and especially in the evening, it's good to control phone and internet use.

它會造成干擾，特別是在晚上，控制手機和互聯網的使用是很好的。

Particularly, according to researchers, it's better not to use phones after 9 PM.

特別是根據研究人員的說法，最好在晚上九點後不要使用手機。

If you don't use your phone, what benefits are there? They say it helps with better sleep and mental relaxation.

如果不使用手機，有什麼好處呢？據說有助於更好的睡眠和精神放鬆。

After that, regarding bedtime, according to many sleep experts, it's best to go to sleep between 10-11 PM.

之後，關於睡覺時間，根據許多睡眠專家的說法，最好在晚上十點到十一點之間入睡。

This is because it aligns with the body's natural sleep cycle, allowing you to get the best quality sleep.

這是因為它符合身體的自然睡眠週期，能讓你獲得最好的睡眠質量。

However, sleep timing may vary based on individual needs and habits.

但是，睡眠時間可能因個人需求和習慣而異。

Therefore, decide your own schedule based on when you need to wake up and how much sleep you need.

因此，要根據你需要起床的時間和需要的睡眠時間來決定自己的作息時間。

Some people can't match these suggested times - those who work night shifts and need to sleep during the day should arrange their practice times accordingly.

有些人可能無法按照這個建議的時間作息 - 那些需要夜班工作、白天睡覺的人應該相應地安排他們的修持時間。

Before sleeping, reflect on the day's activities. If you've accumulated any negative karma, ask for forgiveness.

睡前，反思一天的行為。如果積累了任何負面業力，要請求寬恕。

Make confessions to Buddha, generate bodhicitta and make aspirations, fall asleep with a peaceful mind.

向佛陀懺悔，發菩提心並發願，帶著平靜的心入睡。

Otherwise, continue whatever practice you do, such as visualizing deities and lamas at your heart center, or dissolving them as light into your heart - there are many such practices.

否則，繼續你正在做的任何修持，比如觀想本尊和上師在心間，或將他們化光融入心間 - 有很多這樣的修持方法。

This is how to practice during busy city life. If you have more time, it's best to do longer practice sessions.

這就是在繁忙的城市生活中如何修持。如果有更多時間，最好做更長時間的修持。

During these times of day, when it's very busy, if you want to remember to practice, use meditation reminder apps.

在這些時段，當非常忙碌時，如果你想記住修持，可以使用冥想提​​​​​​​​​​​​​​​​

Install meditation reminder apps on your phone and set them to remind you at specific times.

在手機上安裝冥想提醒應用，設置在特定時間提醒你。

You can also place physical reminders: For example, in your office, home, car, or on your desk - small photos of the Buddha or your lama, verses of Buddha's teachings - these will help remind you to practice.

你也可以放置實物提醒：例如，在辦公室、家裡、車裡或桌子上放置佛陀或上師的小照片、佛陀教法的偈頌 - 這些都會幫助提醒你修持。

Finally, we hope that those of us living in cities can practice in short periods and create peace of mind.

最後，我們希望生活在城市裡的人們能夠在短時間內進行修持，創造內心的平靜。