明光瑜伽就是在整個白天和夜晚之中保持正念，除此之外沒有 其他的明光瑜伽。一開始必須要能夠在整個白天保持正念。等 到在整個白天之中，心皆可以保持非常清晰敏銳之後，就可以 將這個狀態持續到夜晚。

當你保持著正念入睡時，在明覺與空性的雙運之中，你會先覺 察做夢的狀態。這個覺察叫做「覺知夢的光明」。最後，經由 穩定持續的正念，即使夢境也會消失，你將自然安住於明性之 中，覺知將持續下去。到了最後，即使在深沉睡眠的狀態中，也可以保持明覺。明覺有如一盞燈火的光，沒有念頭，只有著 微細的睡眠感覺。當你能持續不斷保持明覺，就是成就了明光 瑜伽──日夜之中毫無任何一絲散亂分心。

最後在深沉的睡眠中，你將覺察深沉睡眠的明光。我們所稱的明光，就是以明覺力超越念頭與情緒或感受。這些念頭雖然會生起，但在不影響你或不留下任何痕跡的情形下消融。初學者有時候可以保持正念，但有時候又會失去正念。首先必須先在白天克服這個問題，必須先能夠摧毀任何生起的慣性思想，然後串習持續的明覺。之後，當你入睡時，一邊修持「嗡啊吽」金剛誦一邊入睡，如此保持正念。有時候在夢中你會記起「嗡啊吽」，而到了最後，即使在深度睡眠的狀態下，你都能保持正念。

Apart from sustaining mindfulness throughout the day and night there is no other clear light yoga. It begins with being able to sustain mindfulness throughout the day. When your mind is very clear and sharp during the day, eventually it will carry through the night. When you fall asleep continuing to sustain mindfulness, in a union of clear awareness and emptiness, you will first recognize the dream state. This recognition is called "recognizing the luminosity of the dream." Then eventually, through consistent mindfulness, even the dream state will disappear, and you will rest in clarity naturally; awareness will remain. Eventually clear awareness will even remain during the deep sleep state. It is like the illumination of a lamp flame. There are no thoughts, and there is a subtle feeling of your sleep's rest. This is accomplished when you sustain clear awareness continuously—remain free from the slightest distraction—throughout day and night.

Finally, in deep sleep you will recognize the clear light of deep sleep. What we call clear light is your ability to outshine thoughts and emotions or feelings with clear awareness. These thoughts, while arising, dissolve without having affected you or leaving a trace behind. A beginning practitioner will sustain mindfulness sometimes, and then will again become unmindful. This must first be overcome during the day. You must first be able to destroy whatever habitual thoughts arise, then habituate sustaining clear awareness. Then when you go to sleep, uphold mindfulness by falling asleep practicing the OM AH HUNG Vajra Recitation. At times you might remember the OM AH HUNG during the dream state, and eventually mindfulness will remain even in the deep sleep state.

（轉譯自Garchen Buddhist Institute 2011/12/31 Gar Quotes Message 法訊）