IF1 第四课
第三阶段 讲师 Script（双语）
来源：`IF1 - Script - Class 1-8.docx` 第 551–697 段（= Class 4 段，含课末「第 1–4 课作业复习题」题库）。
风格：written-prose-modern｜简体｜voice none｜术语锁 IF_termbase v1.3.6。
结构：依 master 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 master script 内嵌的 SLIDE 提示分段，方便讲师对照投影片。
译注（4 点）
1. 外围觉察 ≠ 外围觉知：para 612 / deck S8 的 extrospective awareness = 外围觉察（朝外照），与 peripheral awareness 外围觉知 是不同词，本课刻意区分。
2. Sleepiness vs Falling asleep：sleepiness = 昏沉（与 Dullness 统一）；falling asleep = 睡着（动作）。para 585/636/690 出现的「falling asleep」一律「睡着」。
3. 术语全套 v1.3.6：忘记／走神／粗大·细微的分心／连接／检查／贴标签／解法（非 对治）／填补空缺（非 填补间隙）／猴子的意识／掌握标准。
4. 课末题库（para 663–697）= Class 1–4 累积复习，原文有一处粗大分心定义重复（para 693≈695），已合并并标注。
2. Sleepiness vs Falling asleep：sleepiness = 昏沉（与 Dullness 统一）；falling asleep = 睡着（动作）。para 585/636/690 出现的「falling asleep」一律「睡着」。
3. 术语全套 v1.3.6：忘记／走神／粗大·细微的分心／连接／检查／贴标签／解法（非 对治）／填补空缺（非 填补间隙）／猴子的意识／掌握标准。
4. 课末题库（para 663–697）= Class 1–4 累积复习，原文有一处粗大分心定义重复（para 693≈695），已合并并标注。
标题 · Class 4
Class 4: Stage 3 - Keeping the Mind on the Object and Patching the Gaps
第四课：第三阶段——意识保持在静思对象上并填补空缺
Focus: The goal for Stage three
重点：第三阶段的目标。
课程安排 · Class Plan
4:30-4:45 Earle: Welcome, intro stage 3, review stage 2
4:30–4:45 厄尔：欢迎，介绍第三阶段，复习第二阶段。
投影片 1 — 标题页 · SLIDE 1 — Title Page
This course. Terminology. Learn the stages, the map, so we know what to do and when, so progress is faster.
这门课程。术语。学习各个阶段、这张地图，让我们知道该做什么、什么时候做，从而进步更快。
投影片 2 — 第一阶段（复习）· SLIDE 2 — Stage 1
Review stage one. Slide: establishing a practice and putting the mind on an object.
复习第一阶段。投影片：建立练习，并将意识安放在静思对象上。
Goal is a daily practice. Obstacle is everything that prevents that.
目标是每日练习。障碍则是一切妨碍它的东西。
This is the foundation of all progress.
这是一切进步的基础。
Be excited about your practice. What is more important?
对你的练习抱有热情。还有什么比这更重要呢？
投影片 3 — 第二阶段（复习）· SLIDE 3 — Stage 2
Stage two: overcoming mind wandering by putting the mind on the object in a stream.
第二阶段：透过让意识连续不断地停留在静思对象上，来克服走神。
Decrease mind wandering by catching the aha moment of waking up; increase time on the object by following the breath.
透过捕捉醒来的「顿悟时刻」来减少走神；透过跟随呼吸来延长停留在静思对象上的时间。
Differentiate the difference between stage 2 and 3 in terms of the capacity to keep the mind on an object.
就「让意识保持在静思对象上的能力」而言，区分第二阶段与第三阶段的差别。
投影片 — 让我们静思 · SLIDE — Let's Meditate（4:45–5:00 引导静思 15 分钟）
Review the "following" practice. We start the first practice of counting. Transitions from outer experience to a more inner one.
复习「跟随呼吸」的练习。我们从数息这第一项练习开始。从外在的体验过渡到更内在的体验。
10? 30? 100? It isn't about a number. It is about our experience.
10？30？100？这不是数字的问题，而是我们体验的问题。
We can gradually go in, isolating our attention on sensation of breath, but maintaining a more general awareness of the room (spotlight and floodlight).
我们可以逐渐向内，把注意力分离出来、专注于呼吸的感受，同时保持对整个房间更宽泛的觉察（聚光灯与泛光灯）。
The counting serves as an anchor for the experience. Then we move to following. Beginning and end of exhale, pause, inhale, pause. Led meditation.
数息为这一体验提供了一个锚点。然后我们转入跟随呼吸。呼气的开始与结束，停顿，吸气，停顿。带领静思。
投影片 — 分享与提问 · SLIDE — Sharing & Questions（5:00–5:05 小组分享 5 分钟）
q&a
问答。
投影片 — 第三阶段 · SLIDE — Stage 3（5:05–5:30 妮可：第三阶段教学 25 分钟）
Stage 3 - Keeping the Mind on the Object & Patching the Gaps. Explain dashes. Obstacles & Antidote.
第三阶段——意识保持在静思对象上并填补空缺。解释破折号（图示中代表注意力连续与间断的虚线）。障碍与解法。
Main Goal for stage 3 - overcoming forgetting and falling asleep.
第三阶段的主要目标——克服忘记与睡着。
投影片 — 分心 · SLIDE — Distractions
Gross vs subtle distraction.
粗大的分心 vs 细微的分心。
Distraction: anything that competes with the meditation object for your attention.
分心：任何与静思对象争夺你注意力的事物。
When attention alternates between breath and a sound, thought, or feeling, flickering even briefly between the two it's a distraction. It's rapid.
当注意力在呼吸与某个声音、念头或感受之间来回交替，哪怕只是短暂地在两者间闪动，那就是分心。它发生得很快。
Alternating attention creates a scattering of attention to distractions.
注意力的来回交替，会让注意力散落到种种分心之上。
Subtle distractions: distractions that stay in the background, meditation object is the primary focus of attention.
细微的分心：停留在背景中的分心，静思对象仍是注意力的主要焦点。
Gross distractions: takes center stage, occupying attention more than breath, so the meditation object slips into the background.
粗大的分心：占据了中心舞台，比呼吸更多地占用注意力，于是静思对象滑入了背景。
Sooner or later, a subtle distraction comes along that's engaging enough to displace the meditation object as your primary focus. At that moment, it becomes a gross distraction. It will alternate at first, but because the distraction is more compelling than the breath, your attention becomes increasingly focused on it, and eventually, attention stops returning to the breath. The breath fades, and you forget it entirely. Forgetting, leads to mind wandering.
迟早会有一个细微的分心出现，它足够吸引人，足以取代静思对象、成为你的主要焦点。在那一刻，它就变成了粗大的分心。一开始它会来回交替，但由于这个分心比呼吸更具吸引力，你的注意力会越来越集中在它上面，最终，注意力不再回到呼吸上。呼吸淡去，你便彻底忘记了它。忘记，导致走神。
When we are thinking about it it's become a gross distraction.
当我们开始想着它时，它就已经变成了粗大的分心。
At stage 3, we are trying to stop forgetting from happening. (show cycle of meditation chart)
在第三阶段，我们试图阻止忘记的发生。（展示静思循环图）
It usually happens gradually, (example) but if the distraction is highly "charged", like a child crying, attention can be captured quickly.
它通常是逐渐发生的（举例）；但如果这个分心高度「牵动情绪」，例如孩子的哭声，注意力可能很快就被抓走。
投影片 — 连接 · SLIDE — Connecting
Overcoming forgetting. Key Concept: following the breath and connecting.
克服忘记。核心概念：跟随呼吸与连接。
Following and connecting are tools you'll use over many stages to develop greater vividness, clarity and stability of attention without losing peripheral awareness.
跟随呼吸与连接，是你在许多阶段都会用到的工具，用来培养注意力更高的鲜活度、清明度与稳定度，同时不丢失外围觉知。
Games to make the breath more interesting. Done in a relaxed manner.
用一些小游戏让呼吸变得更有趣。以放松的方式来做。
Technique: Discern parts of the breath cycle with equal clarity. Breath will slightly change under observation, that's okay.
技巧：以同等的清晰度，辨别呼吸周期的各个部分。在观察之下，呼吸会略有变化，这没关系。
Observe sensations between the beginning and end of the in-breath until you can observe 3-4 sensations each time. Do the same with the out-breath.
观察吸气开始到结束之间的感受，直到每一次都能观察到 3–4 种感受。对呼气也做同样的事。
Be aware of fine details - perception grows sharper. Maintain extrospective awareness.
觉察细微的细节——觉知会变得越来越敏锐。保持外围觉察。
投影片 — 内省觉知 · SLIDE — Introspective Awareness
Introspective attention to develop introspective awareness. Checking in and labeling.
运用内省注意力来培养内省觉知。检查与贴标签。
Checking in (engaging introspective attention) disrupts the cycle of meditation. It allows us to catch distractions before they lead to forgetting, which leads to mind wandering.
检查（启动内省注意力）会打断那个走神的循环。它让我们能在分心导致忘记、忘记导致走神之前，就抓住分心。
The correction for stage 3 is introspective awareness. We develop this skill by periodically checking in.
第三阶段的解法是内省觉知。我们透过定期检查来培养这项技巧。
Intention for stage 3 - Invoke introspective attention frequently, before you've forgotten the breath or fallen asleep, and make corrections as soon as you notice distractions or dullness. Also, intend to sustain peripheral awareness while engaging with the breath as fully as possible.
第三阶段的意图——在你忘记呼吸或睡着之前，频繁地唤起内省注意力，并在察觉到分心或昏沉时立刻加以修正。同时，带着意图维持外围觉知，并尽可能全然地投入呼吸。
投影片 — 第三阶段框架 · SLIDE — Stage 3 Framework
Goal: Overcome forgetting.
目标：克服忘记。
Obstacles: Distractions, forgetting, mind wandering, and sleepiness. You can have dullness and agitation at the same time.
障碍：分心、忘记、走神，以及昏沉。你可能同时出现昏沉与焦躁。
Intention: Invoke introspective attention frequently, before you have forgotten the breath or become sleepy, and make corrections as soon as you notice distractions or dullness. Intend to sustain peripheral awareness while engaging with the breath as fully as possible.
意图：频繁地唤起内省注意力，在你忘记呼吸或变得昏沉之前就这样做；并在察觉到分心或昏沉时立刻加以修正。带着意图维持外围觉知，同时尽可能全然地投入呼吸。
Key Skills / Method: Use the techniques of following the breath and connecting to extend the periods of uninterrupted attention, and become familiar with how forgetting happens. Cultivate introspective awareness through the practices of labeling and checking in. These techniques allow you to catch distractions before they lead to forgetting.
关键技巧／方法：运用跟随呼吸与连接的技巧，来延长不间断注意力的时段，并熟悉忘记是如何发生的。透过贴标签与检查的练习，培养内省觉知。这些技巧让你能在分心导致忘记之前就抓住它们。
Mastery: Rarely forgetting the object completely or falling asleep.
掌握标准：很少彻底忘记静思对象，也很少睡着。
When to Move On: When mind wandering rarely, if ever, happens and you have extended intervals between episodes of forgetting, begin doing Stage Four practices. When forgetting does happen, resume Stage Three practices.
何时进入下一阶段：当走神很少发生（甚至几乎不再发生），且两次忘记之间的间隔被拉长，就可以开始做第四阶段的练习。一旦忘记又发生，就回到第三阶段的练习。
投影片 — 静思 · SLIDE — Meditate（5:30–5:45 妮可：第二次静思 15 分钟）
Stage 3 - checking in and labeling. Settle the body, motivation.
第三阶段——检查与贴标签。安定身体，动机。
Introspective awareness - Check in - See if you can catch the first signs of distraction.
内省觉知——检查——看你能否抓住分心最初的迹象。
Subtle distraction - is your attention on the breath, or is a subtle distraction pulling at the edges?
细微的分心——你的注意力是在呼吸上，还是有一个细微的分心正在边缘处拉扯？
Release technique - be aware of the whole body, breathe, space around you.
释放技巧——觉察整个身体、呼吸，以及你周围的空间。
投影片 — 分享与提问 · SLIDE — Sharing & Q's（5:45–5:55 小组分享 10 分钟）
q&a. Prompt: What helped you stay with the breath in your recent practices?
问答。引导提问：在最近的练习中，是什么帮助你停留在呼吸上？
投影片 — 作业 · SLIDE — Homework（5:55–6:00 厄尔：结语与作业）
Daily practice: 20 minutes per day, same time, same place, even on days we have class, keep your usual time as well to keep the habit.
每日练习：每天 20 分钟，同样的时间、同样的地点；即使是上课的日子，也保持你惯常的时间，以维持习惯。
Using skills of following the breath from beginning to end, checking in, and labeling.
运用的技巧：从头到尾跟随呼吸、检查、贴标签。
Journaling - what type of distractions arose? How quickly did you catch them?
写日记——出现了哪些类型的分心？你多快抓住它们？
Closing - consistency over perfection! The goal isn't to control the mind, it's to understand it. Keep going, you're doing amazing!
结语——持续胜过完美！目标不是控制意识，而是理解它。继续前进，你做得很棒！
课堂笔记 · Class Notes
(Talk about how you can have agitation and dullness at the same time in this class.)
（本课要讲到：你可以同时出现焦躁与昏沉。）
作业复习题 · Homework Review Questions（第 1–4 课累积）
Q: What is the practice goal of stage 1?
A: To establish a consistent daily practice.
A: To establish a consistent daily practice.
问：第一阶段的练习目标是什么？
答：建立持续的每日练习。
答：建立持续的每日练习。
Name and describe two ways we perceive our world. Attention (the capacity to put our mind on an object). Peripheral awareness.
说出并描述我们感知世界的两种方式。注意力（将意识安放在一个对象上的能力）。外围觉知。
Attention and awareness: Attention is what we focus on from the field of conscious awareness. This aspect of mind isolates objects and dominates our conscious experience.
注意力与觉知：注意力是我们从意识觉知的场域中所聚焦的对象。意识的这一面向会分离出对象，并主导我们的意识体验。
Peripheral Awareness is a more holistic, open, and inclusive form of perception. Peripheral awareness allows us to be aware of objects in the background of our experience.
外围觉知是一种更整体、更开放、更具包容性的感知方式。外围觉知让我们能够觉察到体验背景中的种种对象。
What is the main practice of stage 1? At stage one we use the practice of counting to transition into the meditative experience.
第一阶段的主要练习是什么？在第一阶段，我们用数息的练习来过渡进入静思的体验。
What is the main obstacle of stage 1? Laziness, or anything that prevents us from establishing a consistent daily practice.
第一阶段的主要障碍是什么？懒惰，或任何妨碍我们建立持续每日练习的东西。
What is the goal of stage 2? Shortening the periods of mind-wandering and sustaining attention on the breath for longer periods.
第二阶段的目标是什么？缩短走神的时间段，并在呼吸上维持更长时间的专注。
What is the main obstacle of stage 2? Forgetting the object.
第二阶段的主要障碍是什么？忘记静思对象。
What are the main techniques of stage 2? In stage two, we emphasize and celebrate the moments of "waking up" and using the practice of following to increase our capacity to maintain attention and awareness on the object.
第二阶段的主要技巧是什么？在第二阶段，我们强调并庆祝「醒来」的时刻，并运用跟随呼吸的练习，来增强我们在静思对象上维持注意力与觉知的能力。
Differentiate stage two and three as far as our capacity to maintain focus on the object. In stage two we are off the object more than on the object whereas in stage three we are on the object more than off the object.
就维持对静思对象专注的能力而言，区分第二阶段与第三阶段。在第二阶段，我们离开对象的时间多于停留在对象上的时间；而在第三阶段，我们停留在对象上的时间多于离开的时间。
Goal for stage 3? Overcoming forgetting and falling asleep.
第三阶段的目标是什么？克服忘记与睡着。
Define a "distraction" and describe gross and subtle distractions. Distraction: anything that competes with the meditation object for your attention. Gross distractions take center stage, occupying attention more than breath, so the meditation object slips into the background. Subtle distractions are distractions that stay in the background while the meditation object is the primary focus of attention.
定义「分心」，并描述粗大的分心与细微的分心。分心：任何与静思对象争夺你注意力的事物。粗大的分心占据中心舞台，比呼吸更多地占用注意力，于是静思对象滑入背景。细微的分心是停留在背景中的分心，而静思对象仍是注意力的主要焦点。
Name two techniques to use in stage 3. Checking in and labeling.
说出第三阶段会用到的两种技巧。检查与贴标签。
译注：原文 para 696 写「level 3」，依上下文应为「stage 3 第三阶段」[推论-高]；para 693≈695 粗大分心定义重复，已合并。
— End of Class 4 teaching script —