IF1 第三课
第二阶段 讲师 Script（双语）
来源：`IF1 - Script - Class 1-8.docx` 第 425–548 段（= 新版完整 script 的 Class 3 段；取代旧版 `IF1 - Script - (May 2026).docx` 抽出的草稿）。
风格：written-prose-modern｜简体｜voice none｜术语锁 IF_termbase v1.3.6。
结构：依新版 script 内嵌的 SLIDE 提示分段，方便讲师对照投影片。
风格：written-prose-modern｜简体｜voice none｜术语锁 IF_termbase v1.3.6。
结构：依新版 script 内嵌的 SLIDE 提示分段，方便讲师对照投影片。
译注（3 点）
1. 新版与旧版差异：本课不含「六步骤 6R」。新版讲师笔记（para 545）注明「Did not get to 6 R's, use this as a review for next class」——6R 在本课没讲到，留作下一课复习。旧草稿里的 6R 段已移除。
2. 术语全套 v1.3.6：忘记（非 遗忘）／外围觉知／内省觉知／解法（非 对治）／猴子的意识（非 心猿意马）／想起（非 记起）／掌握标准（非 掌握标志）。
3. 传统象徵图（para 428）原文无正文，仅标题提示——本课用箭头记法（大象→意识、猴子→分心…），留待手册图示。`[待确认]` 是否需补图说。
2. 术语全套 v1.3.6：忘记（非 遗忘）／外围觉知／内省觉知／解法（非 对治）／猴子的意识（非 心猿意马）／想起（非 记起）／掌握标准（非 掌握标志）。
3. 传统象徵图（para 428）原文无正文，仅标题提示——本课用箭头记法（大象→意识、猴子→分心…），留待手册图示。`[待确认]` 是否需补图说。
标题 · Class 3
Class 3: Stage 2 - Keeping the Mind on the Object with Brief Continuity
第三课：第二阶段——意识短暂地停留在静思对象上
Focus: The goal for Stage Two is to shorten the periods of mind-wandering and extend the periods of sustained attention to the meditation object
重点：第二阶段的目标，是缩短走神的时间段、延长对静思对象持续专注的时间段。
Note: Traditional Symbolism
注：传统象徵（大象→意识、猴子→分心、绳索→想起、钩子→内省觉知或警觉力……，详见手册图示）。
课程安排 · Class Plan
CUE TITLE SLIDE 1 — 5:00-5:10 — (Earle): Welcome. Review: review and preview.
提示：标题投影片 1 — 5:00–5:10 —（厄尔）：欢迎。复习：回顾与预览。
Review stage one, get into stage two (obstacles, intentions, methods, mastery), meditate, q and a.
复习第一阶段，进入第二阶段（障碍、意图、方法、掌握标准），静思，问答。
投影片 2 — 第一阶段概述 · SLIDE 2 — Stage 1 Overview
Use the last slide of stage one for review.
用第一阶段的最后一张投影片做复习。
投影片 3 — 双手（懒惰的解法）· SLIDE 3 — Hands
Fitting life into your practice, not your practice into your life. This is the antidote for removing the obstacle of laziness, which prevents us from achieving the first goal of stage one: consistent daily practice.
把生活安进你的练习里，而不是把练习塞进生活里。这正是去除「懒惰」这一障碍的解法——懒惰让我们无法达成第一阶段的首要目标：持续的每日练习。
投影片 4 — 第二阶段 · SLIDE 4 — Stage 2
5:10-5:35 - (Nicole) Stage 2 - Keeping the Mind on the Object with Brief Continuity.
5:10–5:35 —（妮可）第二阶段——意识短暂地停留在静思对象上。
投影片 5 — 忘记与走神的问题 · SLIDE 5 — Problem of Forgetting and Mind Wandering
The problem of stage 2 is forgetting - you sit, put your mind on breath, and at some point realize you're not on it! You forgot!
第二阶段的问题是忘记——你坐下，把意识放在呼吸上，然后某一刻发现自己已经不在呼吸上了！你忘记了！
Distraction and mind wandering. Define our terms:
分心与走神。先定义术语：
Distraction - Anything that draws attention away from the meditation object, either partially or fully. (at stage 2, we don't yet catch this part)
分心——任何让注意力部分或完全偏离静思对象的事物。（在第二阶段，我们还抓不到这一部分。）
Forgetting - means we forgot the meditation object AND our intention to focus on the breath.
忘记——指我们既忘了静思对象，也忘了要专注于呼吸的那个意图。
Mind wandering - what happens after we've forgotten what we were doing.
走神——在我们忘记自己正在做什么之后所发生的事。
Awakening from mind wandering (let's take a look at the graphic in your manual). Cycle of meditation:
从走神中醒来（我们来看一下手册里的图示）。静思的循环：
Attention on the breath → Distraction → Forgetting → Mind-wandering → "Waking up" or remembering (this is where we are working at stage 2)
专注在呼吸上 → 分心 → 忘记 → 走神 → 「醒来」或想起（这正是第二阶段我们用功之处）
Introspective awareness - awareness of what is going on in the mind - at some point, this will spontaneously happen - when it does, be happy!
内省觉知——对意识中正在发生之事的觉知——到某个时候，它会自发地出现；当它出现时，要开心！
If you rush back, you miss a key opportunity in training the mind. It needs to be positively reinforced.
如果你急着跳回去，就错过了训练意识的一个关键机会。它需要被正向强化。
投影片 6 — 态度与意图 · SLIDE 6 — Attitude and Intention
"Aha" moment - epiphany.
「顿悟时刻」——灵光乍现。
Disconnect between what you're doing - thinking about something else, and what you intended - watching the breath.
你正在做的事（想着别的东西）与你原本的意图（观察呼吸）之间，出现了脱节。
That process of disconnection isn't under conscious control. It happens unconsciously. When you recognize what happened consciously, we need to use that "aha" moment. That "aha" moment is introspective awareness of what is going on in the mind.
这个脱节的过程不受意识控制，它在无意识中发生。当你有意识地认出刚才发生了什么，就要善用那个「顿悟时刻」。那个「顿悟时刻」，就是对意识中正在发生之事的内省觉知。
Appreciating this moment makes it happen faster and faster.
欣赏这一刻，会让它来得越来越快。
Savor the sense of being more fully conscious and present. Cherish that "aha" - encourages you to have more of them.
细细品味那种更清醒、更临在的感觉。珍惜那个「顿悟」——它会鼓励你拥有更多这样的时刻。
To become annoyed or self-critical will only slow your progress. (DOG - Newspaper example)
懊恼或自我批评只会拖慢你的进步。（狗——报纸的例子）
Moving through all 9 stages depends on positively reinforcing and strengthening introspective awareness, so we need to appreciate it when it arises, and make satisfaction and pleasure an important part of the practice.
走完全部九个阶段，取决于正向强化并增强内省觉知；所以当它生起时，我们要欣赏它，把满足与愉悦变成练习中重要的一部分。
投影片 7 — 第二阶段框架 · SLIDE 7 — Stage Two Framework
Goal: Shorten the periods of mind wandering and extend the periods of sustained attention on the meditation object.
目标：缩短走神的时间段，延长对静思对象持续专注的时间段。
Obstacles: Mind wandering, monkey mind, and impatience.
障碍：走神、猴子的意识、不耐烦。
Intention: Appreciate the "aha" moment that recognizes mind wandering, while gently but firmly redirecting attention back to the breath. Then, intend to engage with the breath as fully as possible without losing peripheral awareness.
意图：欣赏那个察觉到走神的「顿悟时刻」，同时温柔而坚定地把注意力带回呼吸上。然后，带着意图尽可能全然地投入呼吸，同时不丢失外围觉知。
Key Skills / Method: Reinforcing spontaneous introspective awareness and learning to sustain attention on the meditation object. Spontaneous introspective awareness is the "aha" moment when you suddenly realize there is a disconnect between what you wanted to do (focus on the sensation of breath), and what you are actually doing (thinking about something else). Appreciating this moment causes it to happen faster and faster, so the periods of mind wandering get shorter and shorter.
关键技巧／方法：加强自发的内省觉知，并学会在静思对象上维持专注。自发的内省觉知，就是那个「顿悟时刻」——你突然发现，自己想做的事（专注于呼吸的感受）与实际在做的事（想着别的东西）之间出现了脱节。欣赏这一刻，会让它来得越来越快，于是走神的时间段越来越短。
Mastery: You can sustain attention on the meditation object for minutes, while most periods of mind wandering last only a few seconds.
掌握标准：你能在静思对象上维持专注达数分钟，而大多数走神只持续短短几秒钟。
When to Move On: You can begin doing Stage Three practices whenever you have periods of 10 to 15 minutes without mind wandering, even though forgetting still occurs and you may not yet have mastered Stages One and Two. When mind wandering does occur, it is brief, and you can quickly return to the object.
何时进入下一阶段：只要你能有 10 到 15 分钟不走神的时间段，就可以开始做第三阶段的练习——即使忘记仍会发生，你也可能还没完全掌握第一、第二阶段。走神发生时也很短暂，你能很快回到对象上。
投影片 — 跟随呼吸（技巧）· SLIDE — Following
Techniques: 5:35-5:45 (Earle). Following (Earle).
技巧：5:35–5:45（厄尔）。跟随呼吸（厄尔）。
Technique used to help us extend the amount of time on the breath, sustaining attention of the meditation object (done by following).
用来帮助我们延长专注于呼吸的时间、维持对静思对象专注的技巧（透过「跟随呼吸」来完成）。
Beginning and end. Layer in pause. It's like playing a little game or challenge to sustain attention.
呼吸的开始与结束。穿插停顿。这就像玩一个小游戏或小挑战，来维持专注。
Be careful of the tendency to become too closely focused on the breath, so that peripheral awareness collapses.
要小心一种倾向：对呼吸专注得太紧，以致外围觉知坍塌。
If you maintain peripheral awareness, attention is less likely to be captured.
如果你保持外围觉知，注意力就不那么容易被抓走。
投影片 — 静思 · SLIDE — Meditate
Meditate: 5:45-6:05 (Earle). Relax, look for joy, enjoy your practice. Motivation.
静思：5:45–6:05（厄尔）。放松，寻找喜悦，享受你的练习。动机。
Intention - distraction, forgetting, mind wandering, leading to waking up and appreciating the "aha" moment that recognizes mind-wandering, and gently but firmly redirecting attention back to the breath.
意图——分心、忘记、走神，最终走向醒来，欣赏那个察觉到走神的「顿悟时刻」，并温柔而坚定地把注意力带回呼吸上。
Intend to engage with the breath as fully as possible without losing peripheral awareness.
带着意图尽可能全然地投入呼吸，同时不丢失外围觉知。
4 step intro: Be present, sensations related to the body, breath-related sensations of the body, sensation of breath around the nose/lip. Counting.
四步导入：临在当下；与身体相关的感受；身体上与呼吸相关的感受；鼻／唇周围呼吸的感受。数息。
Stage 2 technique: Following. Fully investigate the breath.
第二阶段技巧：跟随呼吸。充分地探究呼吸。
Try identifying the exact moment the in-breath starts and the exact moment it ends. Sharp impact of the cool incoming air.
试着找出吸气开始的确切一刻，以及它结束的确切一刻。凉爽的空气进入时那种鲜明的触感。
Try noticing the exact moment the out breath begins and ends. Start of the out breath - warm air. Notice the brief pauses between the in and out breaths.
试着觉察呼气开始与结束的确切一刻。呼气的开始——温暖的空气。觉察吸气与呼气之间短暂的停顿。
Feel satisfied with any stretch of time where the meditation object remains in the field of conscious awareness.
只要静思对象还停留在意识觉知的范围内，无论那段时间多长，都让自己感到满足。
投影片 — 日记 · SLIDE — Journal（6:05–6:10 妮可）
Date and time. Length of sit. Describe the intention and object of your meditation.
日期和时间。静坐时长。描述你这次静思的意图与对象。
Intention - positively reinforce "aha" moments. Object - breath, shamata practice with the breath.
意图——正向强化「顿悟时刻」。对象——呼吸，以呼吸进行的静定练习。
Quality of focus in your meditation: What stage did you reach? What problems did you experience? What antidotes did you apply?
你静思中专注的质量：你到达了哪个阶段？遇到了什么问题？用了哪些解法？
Reflection: How was the meditation? Insights? What went well? What can you do better next time? How will I carry my meditation into the day? Intention for the day.
回顾：这次静思如何？有什么洞见？哪些做得好？下次可以怎样做得更好？我要如何把静思带入一整天？当天的意图。
投影片 — 问答 · SLIDE — Q and A（6:10–6:25）
Q and A.
问答。
投影片 — 作业 · SLIDE — Homework（6:25–6:30）
Daily practice - review what we went over in this class. Practicing the technique - following. Journaling. Review class. Practice the "aha" off the cushion too!
每日练习——复习本课讲过的内容。练习这个技巧——跟随呼吸。写日记。复习本课。在坐垫之外（日常中）也练习那个「顿悟」！
课堂笔记 · Class Notes
Notes from this class (8-10-25): Did not get to 6 r's, use this as a review for next class. Glossary of terms - something that might be helpful for students in the future.
本课笔记（2025-08-10）：没讲到六步骤（6R），留作下一课的复习。术语表——对未来的学生可能有帮助。
Notes from class (11-24-25): Review the following practice again.
课堂笔记（2025-11-24）：再次复习以下练习。
— End of Class 3 teaching script —