早晨應思維珍貴人身難得，傍晚應思維死亡與無常，而一整天 當中應思維業力因果，並依照《佛子行三十七頌》來做人處事。

禪坐的時間短一點，次數多一點，可以使禪坐的質量好一些。 最好是就觀察心的本性，那個赤裸的平常心，並且如此保任。 念頭出現時，不要抗拒也不要接受。不要試圖停止念頭，讓念 頭生起，但要覺察念頭的生起，不要追逐念頭。禪坐的目的不 是要達到無念，而是要讓生起的念頭無法影響你。你必須要這 麼串習，如此未來當負面的念頭與情緒生起時，你就不會為它 們所支配。這些念頭的能量可能會生起，但無法以任何方式影 響你。禪坐當中有時會有無念的時刻，在那一剎那，你將了知 這是你心真實的本性－如虛空般安住、鮮明空朗、廣闊而毫無執著。你必須在行住坐臥中隨時保有這份靈敏的覺知。

因此，不要試圖停下念頭，只要鬆坦進入覺知的本質之中。不 論何時，只要你禪修，我們的心就會在一起。如果了解這一點，你對禪坐便不會感到厭倦。

In the morning, you should reflect on the difficulty to obtain a precious human birth; in the evening, you should reflect on death and impermanence, and throughout the day, you should reflect on karma, cause and effect, and act according to the 37 Bodhisattva Practices.

Meditate in shorter but more frequent sessions to ensure the good quality of your meditation. It is best to just observe the nature of mind, the ordinary bare mind, and preserve it. When thoughts appear neither reject nor accept them. Do not try to stop thoughts, allow them to arise, but recognize their arising and do not pursue them. The goal is not to have no thoughts but for thoughts to arise and yet be rendered powerless. You must habituate this. Then later when negative thoughts and emotions arise, you will not fall under their power. The energy of these thoughts may arise but will not affect you in one or the other way. Sometimes in meditation, there will be a time when there are actually no thoughts. In that instant, you will know that this is the true nature of your mind—the mind that abides like space, vivid and empty, open, not grasping at anything. This alert awareness must be upheld throughout all activities.

So do not try to stop thoughts, just relax into the nature of awareness. Whenever you meditate, our minds will be together. If you understand this you will not feel tired of meditation.

（轉譯自Garchen Buddhist Institute 2011/9/23 Gar Quotes Message 法訊）