即使，你只有幾分鐘。

Step I : Watch the In breath

Close your eye…

Start watching your breath… 

First, the inhalation,

from where it enters your nostrils, right down into your lungs. 

首先，吸氣，

空氣進入你的鼻孔，直入你的肺。 

Step II : Watch the Gap that follows

At the end of the inhalation there is Gap,

before the exhalation starts.

It is of immense value.

Watch that Gap. 

步驟二：觀照隨後來的間隙

在吸氣結束時有一個間隙，

就在呼氣開始之前。

它是無價的。

觀照這個間隙。 

Step III : Watch the Out breath

Watch the exhalation. 

步驟三：觀照出息

觀照呼氣。 

Step IV : Watch the Gap that followers…

At the end of the exhalation there is a second gap. 

步驟四：觀照隨後來到的間隙...

在呼氣結束時，有第二個間隙。 

Do these four steps for two to three times…

Just watch…

Just watching the breathing cycle,

Not changing it in anyway,

just watching the natural rhythm. 

做這四個步驟二至三次...

只是觀照...

只是觀照著呼吸的循環，

無論如何不要改變它，

只是觀照著自然的節奏。 

Counting In breaths.

Now start counting…

Inhalation-count 1

Inhalation-2, and so on, up to 10.

Then count from 10 back to 1.

don’t count the exhalation. 

數著呼吸。

現在開始計數...

吸氣數-1

吸氣-2，依此類推，最多10個。

然後，再從10數回1。

不要數呼氣。 

Sometimes you may forget to watch the breath

or you may count beyond 10…

Then start again, at 1. 

有時候，你可能會忘記觀照呼吸

或者，你可能計數超過 10個...

於是，重新從1開始。 

These two things have to be remembered: 

First :

watching, and particularly the Gaps at the top and the bottom.

The experience of that Gap is you, your innermost core, your being. 

有兩件事要記住： 

第一：

觀照，尤其是在頂部和底部的間隙。