推荐序　Endorsement
出版序　Notes from the Publisher
悟觉妙天禅师　简介　Introduction of Chan Master Wujue Miaotian
第一篇　般若智慧　Prajna Wisdom
Part1-1　为什么要修行？　Why Practice Chan?
Part1-2　修行为什么一定要禅定？　Why Is Reaching Chan Ding a Must?
Part1-3　禅宗印心佛法的传承　The Lineage of Heart Chan
Part1-4　印心佛法的四度空间　The Four Dimensions of Heart Chan
第二篇　基础禅坐　Basics of Sitting Chan
Part2-1　禅坐前的准备　Preparations for Sitting Chan
Part2-2　禅坐的姿势　Sitting Chan Postures
Part2-3　禅坐入定要领　Keys to Entering Chan Ding
Part2-4　禅坐注意事项　Watch List for Sitting Chan
Part2-5　调气　How to Breathe Correctly
Part2-6　名色脉轮呼吸　Navel Chakra Breathing
Part2-7　养气与用气　Qi Cultivation and Application
Part2-8　禅坐的步骤　Proper Steps of Sitting Chan
第三篇　禅定心法　Tips for Entering Chan Ding
Part3-1　如何超越酸痛麻　How to Overcome Physical Soreness, Pain, and Numbness
Part3-2　如何排除妄念　How to Eliminate Wandering Thoughts
第四篇　禅修问答　Frequently Asked Questions
有关禅坐的问题　Questions about Sitting Chan
有关呼吸的问题　Questions about Breathing
有关专注脉轮的问题　Questions about Chakras
有关妄念的问题　Questions about Wandering Thoughts
第五篇　案例见证　Testimonials
案例见证1：名色脉轮呼吸，让我大难不死！Testimonial 1：Navel Chakra Breathing Saved My Life
案例见证2：可恼的气胸，再见！Testimonial 2：Goodbye Pneumothorax
案例见证3：解脱痛苦，法喜自在Testimonial 3：From Pain and Suffering into Happiness
案例见证4：悦禅于心Testimonial 4：The Joy of Practicing Chan
第六篇　附录　Appendix
名词释义　Keys to Read beyond Our Written Words
序
Endorsement推荐序
Many of us used to think that Sitting Chan is practiced mostly by senior citizens or retired people.Recent trends,established by public polls in the United States and in other Western societies on practicing regular meditation, reveal that this kind of thinking is outdated.
It is my belief that as natural energy enters our body through Sitting Chan, the first biological system it encounters is our optical system. That is why we see light. Similarly, our other organs and nerve systems may be affected by this energy which may have a healing effect. These may be the reasons why Sitting Chan induces physical healing and why it is gaining popularity throughout the world today.
Sitting Chan, if practiced correctly, will allow our body to absorb the energy of the universe through our skin into our body and then deeply into our organs,bone marrow, and nerve systems. Our entire physical body will then be filled with this atural life force; we become healthier and live longer. It is important that we adhere to the correct procedure and techniques of Sitting Chan in order to maximize these benefits.
This edition of “Introduction to Sitting Chan”describes in detail the steps from belly breathing to Sitting Chan to the state of Chan Ding. If the reader follows the exercises in this book faithfully and practices them diligently, the rewards will be many times more than the effort put into it. I sincerely and highly recommend this book.
一般人对禅坐所抱持的观念，可能只是老年人退休后修身养性的一种方式，但国际间风起云涌的习禅风潮，正说明了这种观念已经落伍了。
国际间之所以会风行禅坐，正是因为经由禅坐，可以将大自然的能量源源不绝的吸纳进入人体，这些能量首先接触的就是视觉神经，因而激发了人体的视觉潜能，我想这就是我在禅定中看到光的原因，当然其他的感官神经也一样，会在光能的激化下，得到滋养而回复功能。
正确的禅坐是透过身定、意定、心定的功夫，直接进入到人的内心灵感范围里，让大气中的光能，绵密而细致的经由皮肉深入到筋骨、骨髓、神经系统，让身体所有的器官充满生命之光，而达到增强身体健康，延长寿命的功效，这当然需要正确的禅坐方法及步骤，才能达到目的。
这一本「禅坐入门」的汇编，从基础的呼吸吐纳、基本禅坐到禅定心法，非常有次第的为读者做了最正确的编排叙述，若能依照书中铺陈的基础禅坐步骤练习，不仅不会走火入魔，对身心灵的提升更会有很大的帮助，我衷心的推荐给读者。
Chain-Shu Hsu
许千树
Vice Chancellor, University System of Taiwan
台湾联合大学系统（交大、清大、中央、阳明）副校长
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