Plum Village， France， May 2014
法國梅村2014年5月
How Can I fall asleep quickly, if I need to wake up very early the next day?
如果我第二天需要早起，怎樣才能迅速入睡？
Dear Thay,
親愛的師父
how can I go to sleep fast,
我怎樣才能迅速入睡
if I need to get up very early the next day?
如果我第二天需要早起
I think our friend is asking how can I get myself to sleep early
我想這位朋友是問：如何早點入睡
because I know I have to wake up early the next day.
因為我知道第二天必須早起
How can I get to sleep quickly?
怎樣才能迅速入睡？
I don‘t think it’s good to try to sleep quickly。
我覺得刻意迅速入睡並不好
The more you try， the more difficult it is to sleep。
你越想迅速入睡，越難入睡
（Laughter）（眾笑）
Because when you try， you are making an effort。
因為如果你刻意去做，你就在著力於此
So， just allow our body to relax。
其實，讓我們的身體放鬆即可
And， the good thing is to stop thinking。
最好是停止思慮
Stop thinking about tomorrow，
不要想明天的事情
what we have to do。
明天該做什麼
If we keep thinking about what we will have to do tomorrow，
如果我們老是在想明天該做什麼
and then we‘ll be awake all night。
整個晚上都會睡不著
So， do not think。
所以，不要思慮
To not think is a very important practice of meditation。
不要思慮是一個禪修的重要形式
I think， therefore I cannot sleep。
我思，故我無眠
（Laughter） （眾笑）
So， not thinking is good，
不思慮很好
but in order to stop the thinking，
想要停止思慮
you might like to focus your attention on your in-breath and your out-breath。
你需要將注意力放在出入息上
You breathe in and you only focus your mind on your in-breath。
當你吸氣的時候，心就只是放在吸氣上
Thay has a “tick” he can share with you。
師父有一個“滴答”之法分享給你
On the table Thay has a clock，
師父的桌上有一個鐘
not electronic， the classic clock。
不是電子鐘，是老式的鐘
And， it makes a tick tock tick tock。
它發出滴答滴答的響聲
So， Thay just listens to the sound of the clock。
師父聽著鐘的聲音
And Thay measures his in-breath with the sound。
師父用這種聲音來測量他的入息
And usually， Thay breathes in and it lasts three or four seconds。
通常情況下，師父吸氣一次時間是三到四秒
Tick， tock， tick， tock。
滴答滴答
When he breathes out， it takes six seconds。
當他呼氣的時候，要六秒
And Thay just enjoys laying down and listens to the sound of the clock
師父很享受躺下聆聽鐘的滴答聲
and breathes in and out and stops all the thinking。
吸氣、呼氣，停止一切思慮
And it is very pleasant to breathe，
這種呼吸非常舒服
if the air is good enough。
如果空氣夠好的話
And if you don’t have a clock， then you can use a song。
如果你沒有鍾，你可以用一首歌
You don‘t have to sing because the song is in you。
你不需要唱出來，因為那首歌在你心裡
Like the song I have arrived， I am home， in the here， in the now。
就像那首：我抵達，我到家；在此地，在此刻。
Everyone in Plum Village breathes， knows the song by heart。
梅村的每一個人都會這首歌
There are many songs of practice。
有很多修行的歌
I have arrived， I am home is the most popular song。
“我抵達，我到家”是最受歡迎的
So when you breath in， you sing only inside your mind， not with your mouth。
當你吸氣的時候，你就用心歌唱，不要出聲
#I have arrived， I am home。
#我抵達，我到家
#In the here， in the now。
#在此地，在此時
#I am solid， I am free。
#我充實，我自由
That is not thinking， these words are used only to help you
這不是思慮，這些歌詞只是用來幫助你
to focus our attention to our breath，
專注於我們的呼吸
and if you breath according to that song a few times，
如果你隨著歌曲呼吸若干次
the sleep may come very easily。
就能很容易入睡
Anyway， that is the way that Thay does。
至少師父就是這樣做的
He uses some Dharma songs。
他用的是一些佛教歌曲
And they are already there。
都是現成的
There is a kind of CD inside of you。
就像你心裡有一張CD
If you want any song， you don’t have to push with your finger。
你需要某首歌時，不需要用手去按
You just use a kind of mental formation called Manasikara。
你用的這種心理機制（心行）就叫：作意
And you touch it with your mind， and the sound will come。
用心去觸控它，聲音就出現
And you breath in and out with the sound。
伴隨著這種聲音，你吸氣，呼氣
I think that will help many adults。
我覺得這會幫助很多大人
If you think too much， you may like to do that。
如果你思慮過度，你可能會喜歡這種方法
You have many Dharma songs，
你有很多法之曲
and you just breath in and out according to the songs。
隨著這些歌曲，你吸氣、呼氣
When you drive your car， instead of thinking，
當你開車的時候，不要思慮
you breath in and out with this song。
伴隨著這種歌曲呼吸
Here is pureland， the pureland is here is another song。
“此處是淨土，淨土在此處”是另外一首歌
How many Dharma songs you have learned in Plum Village？
你在梅村學了多少首佛歌？
I have arrived， and what else？
“我抵達”，還有其他的嗎？
Happiness is here and now and so many other songs。
“幸福就在當下”和其他許多歌
We are all the leaves of one tree.
“我們是同一棵樹的葉子”
Yes， we are all the leaves of one tree。
是的，”我們是同一棵樹的葉子“
All these songs can be used and only you can hear the sound
這些歌曲都可以使用，只有你能聽見
because you are singing it inside of you。
因為你在心裡默唱
And you breath in with one line and breath out with another line。
吸氣的時候一句，呼氣的時候另外一句
Tonight， try it。
今晚就試試
and you report to Thay tomorrow， okay？
明天你向師父彙報一下，好嗎？