练习内观30. 旅行中的练习是多么难

M100-30. Too hard for practicing while traveling

距离上次练习是一周之前，这一周经过马六甲、KL、怡宝、槟城。对我来说好难每天保持routine，但这还是借口。

昨天早晨35分钟，今天造成45分钟，都没有到1小时就无法继续。乐观的看，我比昨天实践长了一点点。我并没有刻意坚持，所以心态还好，没有动用“意志力”。

这几天没有练习带来的影响是，我集中注意力在头顶的时候，感受到敏感的速度变慢了。然后我试着往下扫描发现“电流”的感觉没有了。然后我开始回到鼻子呼吸的位置感受，呼吸还好。

用实际经验又一次证明了时间的力量，这个世界的多么公平，没有增加功力，功力就像电池里的电，自然衰减。

今天练习的时候走神，开始反思我是否目标出了问题。

过去的30天中，大部分时间都是练习冥想，每天清晨自然就愿意去做。而在vipassana之后，给自己定了每天早晚各一小时的目标。相当于经过十天闭关练习。目标从“每天最多40分钟（为了让自己无压力）几乎90%完成率”，增长200%到“每天至少120分钟，完成率目前0%。

定目标需要循序渐进，这也是自然法则的表现，所以不能假设10天闭关努力练习的状态，可以瞬间平移到真实生活中。就像如果在田径场上练了一周，5000米跑步可以达到步幅和频率的协调。然后第二天去马路上夜跑，直接按照田径场上练的状态直接用，除非你找到了一条5000米没人没车平坦且天气刚好的路。

而我在旅行路上平均每两天换一个地方，相当于我在商业街上练跑步……

反思之后，我决定继续回到本质，就像在vipassana的前六天每次连续练习40分钟左右，每天早晨最多1小时。晚上不做强制。

感受自然的心境，继续。

感谢。

另外，内观对我最大的收获就是，我看世界、看人群、看自己的方式完全发生变化。主要的变化点在于敏感的察觉到习性反应的作用。尤其是感受到更多的与我交互的人的习性反应，尤其是家人、朋友，当这个传感器打开之后，也要用平等心对待。因为如果我对此进行判断，我会感受到增加了更多的痛苦。就像如果你的嗅觉更敏感之后，你用原来的“操作系统”运转的话，会感受到不仅仅多了更多香味，可能更多的闻到了臭味。而且可能生活中臭味频率更高。所以，学会内观技能，关键是通过平等心的练习，调整整个认知系统，逐渐减少“香和臭”这种判断的机会，否则，痛苦更多带来更多“业”。

以上。

English Version （from chat GPT）

It was a week since the last practice, this week passing through Melaka, KL, Yi Poh and Penang. It's hard for me to keep the routine every day, but it's still an excuse.

Yesterday morning 35 minutes, today caused 45 minutes, less than 1 hour can not continue. Optimistically, I'm a little bit longer than yesterday's practice. I didn't deliberately insist, so the mentality was okay and I didn't use "willpower".

The effect of not practicing these days is that when I concentrate on the top of my head, I feel the speed of sensitivity slows down. Then I tried to scan down and found that the feeling of "current" was gone. Then I started to go back to the nose to breathe and feel that the breathing was fine.

With practical experience, it once again proves the power of time, how fair the world is, without increasing power, power is like electricity in a battery, natural attenuation.

My mind wandered during practice today and I started to reflect on whether I had a problem with my goal.

For the past 30 days, I have spent most of my time meditating, and I am naturally willing to do it every morning. After Vipassana, he set himself a goal of one hour each morning. This is equivalent to ten days of retreat. The goal is to increase from "almost 90% completion rate for up to 40 minutes a day (to make yourself stress-free)" to "at least 120 minutes a day, with a current 0% completion rate."

Setting goals needs to be gradual, which is also a manifestation of the laws of nature, so it cannot be assumed that the state of hard practice in 10 days of retreat can be instantly translated to real life. Just like if you practice on the track and field for a week, the 5,000-meter run can achieve the coordination of stride length and frequency. Then go to the road for a night run the next day, and use it directly according to the state of training on the track and field, unless you find a road where no one has no car for 5,000 meters and the weather is just right.

And I change places every two days on average on the road, which is equivalent to me practicing running on the high street...

After reflection, I decided to continue back to the basics, like in the first six days of Vipassana practicing continuously for about 40 minutes at a time, up to 1 hour each morning. No mandatory at night.

Feel the natural state of mind and continue.

Thank.

In addition, the biggest takeaway from Vipassana is that the way I see the world, the people, and myself has completely changed. The main point of change is the sensitivity to the role of behavioral responses. Especially the habitual reactions of people who feel more with me, especially family and friends, when this sensor is turned on, it should also be treated as an equal. Because if I judge this, I feel more pain added. Just like if your sense of smell is more sensitive, if you run the original "operating system", you will feel not only more fragrance, but probably more smell. And probably the foul smell is more frequent in life. Therefore, the key to learning Vipassana skills is to adjust the entire cognitive system through the practice of equanimity, and gradually reduce the opportunity for judgment such as "incense and smell", otherwise, more suffering will bring more "karma".

Above.