Class 8 教師稿
總複習 & 全天候練習
口譯用。EN = 老師會說的；中文 = 你說的（termbase v1.3.10 對齊）。
本课 = Level 1 收官：复习课程目标、九阶段框架、各阶掌握标准、全天候练习、地图象征、结业与致谢。
重點术语：静定 · 特殊洞见 · 掌握标准 · 内省觉知 · 外围觉知 · 粗大/细微的分心 · 粗大/细微的昏沉 · 解法 · 连接。
本课 = Level 1 收官：复习课程目标、九阶段框架、各阶掌握标准、全天候练习、地图象征、结业与致谢。
重點术语：静定 · 特殊洞见 · 掌握标准 · 内省觉知 · 外围觉知 · 粗大/细微的分心 · 粗大/细微的昏沉 · 解法 · 连接。
5:00–5:30 開場 · 複習（Nicole）（SLIDE：課程目標）
Today, we will review what we have learned. We will integrate what we have learned and explore how to bring this into our lives.
今天我们来复习学过的一切。我们会把学到的整合起来，并探索怎么把它带进我们的生活。
Review the goals of the course — were we successful? 1. meditation terminology. 2. Understand the first four levels of meditation. 3. Discuss the problems and antidotes of each level. 4. Learn skills to focus on to progress through each of these levels.
来复习课程的目标——我们做到了吗？第一，静思的术语。第二，理解静思的前四个阶段。第三，讨论每个阶段的问题与解法。第四，学会该专注的技巧，好一阶一阶往前走。
You were successful if you feel you learned that and understand the framework. Then you can meditate on your own and do the practice on any of those 4 levels — and that makes you a rare meditator.
如果你觉得这些都学到了、也理解了这套框架，你就成功了。那你就能自己静思，在这四个阶段的任何一阶上做练习——这让你成为一个稀有的修行人。
What is Shamata? What is vipashyana?
什么是静定？什么是特殊洞见？
九階段框架複習（SLIDE：definitions / 9 stages）
Review the levels — have them put answers in the chat: name of level, problem, solution, and technique.
我们来复习各个阶段——请大家把答案打在聊天里：阶段的名字、问题、解法、技巧。
Stage 1 — Establishing a practice and putting the mind on an object. Importance of daily practice. Understand how laziness is what prevents us from establishing a daily practice. Differentiating attention and awareness. Counting.
第一阶段——建立练习，把意识安放在对象上。每日练习的重要。要明白：懒惰正是那个挡住我们建立每日练习的东西。分辨注意力与觉知。数息。
Stage 2 — Overcoming mind-wandering by putting the mind on an object in a stream. Differentiate distraction, forgetting, and mind-wandering. Problem: forgetting. Antidote: remembering, rejoicing, and setting a strong intention. Technique: following.
第二阶段——靠「把意识连成一道流安放在对象上」来克服走神。分辨分心、忘记、走神。问题：忘记。解法：忆起、欢喜、立下强而有力的意图。技巧：跟随。
Stage 3 — Overcoming forgetting by patching attention. Differentiate gross and subtle distractions. Introspective and extrospective awareness. Technique: examining and connecting.
第三阶段——靠「修补注意力」来克服忘记。分辨粗大的分心与细微的分心。内省觉知与外围觉察。技巧：检查与连接。
Stage 4 — Continuous attention by placing the mind closely on the object. Overcoming gross distractions. Overcoming strong dullness. Progressive antidotes to dullness. From introspective attention to introspective awareness.
第四阶段——把意识紧密地安放在对象上，得到持续的注意力。克服粗大的分心。克服粗大的昏沉。昏沉的渐进解法。从内省注意力走向内省觉知。
Stage 5 — Bringing the mind under control. Overcoming subtle dullness. Body scan.
第五阶段——让意识受到掌控。克服细微的昏沉。身体扫描。
各階「掌握標準」（SLIDE）
For the question "How do I know if I moved to another stage?"
回答这个问题：「我怎么知道自己进到下一个阶段了？」
Mastery of stage 1: Never missing a daily practice session. Do not procrastinate while meditating.
第一阶段的掌握标准：从不漏掉每日的练习。静思时不拖延。
Mastery of stage 2: You can sustain attention on the meditation object for minutes, while most periods of mind-wandering last only a few seconds.
第二阶段的掌握标准：你能把注意力持续在静思对象上好几分钟，而大多数走神只持续几秒钟。
Mastery of stage 3: Rarely forgetting the breath or falling asleep.
第三阶段的掌握标准：很少忘记呼吸，也很少睡着。
Mastery of stage 4: Gross distractions no longer push the breath into the background, and breath sensations don't fade or become distorted due to strong dullness.
第四阶段的掌握标准：粗大的分心不再把呼吸推到背景，呼吸的感受也不因粗大的昏沉而变淡或扭曲。
Mastery of stage 5: You can sustain or even increase the power of your mindfulness during each meditation session.
第五阶段的掌握标准：在每一次静思里，你都能维持、甚至增强正念的力量。
5:30–6:00 全天候練習 · 靜坐（SLIDE：All-day practice / Meditate）
All-day-long practice. (Transition into an all-day object during the meditation.)
全天候的练习。（静坐中，过渡到一个「全天候」的对象。）
6:00–6:30 問答 · 結業（Nicole）（SLIDE：Q&A / Closing）
The journey has just begun. What you've cultivated here will serve you in every area of life.
旅程才刚刚开始。你在这里培养的一切，将在你生活的每一个领域帮到你。
Next steps: keep a daily practice; set one day a month for deeper practice; make retreat a priority in your life.
下一步：保持每日的练习；每个月安排一天做更深的练习；把闭关，当成你生命里的一件要事。
I'd love to set up a practice club, or do a retreat to go deeper, or run this same course with the later stages. But it doesn't make sense to learn about those if our practice isn't yet at that stage — so please keep practicing!
我很想办一个共修小组，或者办一次闭关走得更深，又或者把这门课带到后面的阶段再上一次。但如果我们的练习还没到那个阶段，光去学它是没有意义的——所以，请一定继续练习！
With sustained attention, we can see things as they really are, and the cultivation of awareness will help us stay in that view in all moments.
有了持续的注意力，我们就能如实地看见事物的本来面目；而觉知的培养，会帮我们在每一个当下都安住在那个见地里。
Stay connected. (Gita / Lady Niguma 3 — EB. LNF3 Jan, Malaysia. Gita 19–22.)
保持联系。（Gita／Lady Niguma 第三阶 — EB。LNF3 一月，马来西亚。Gita 19–22。）
Success is walking away with the framework. You can use the manual and the homework answer key. All the basics are there, and these basics will let you go very far if you practice. These basics aren't very basic at all.
成功，就是带着这套框架走出去。你可以用手册、用作业答案。所有的基础都在里面——只要你练，这些基础能带你走得很远。这些「基础」，其实一点都不基础。
Thanks list — DC (RD, Prema, 4S, MHY); translators; tech (Muna & Meiyi) and Tongrui.
致谢——DC（RD、Prema、4S、MHY）；翻译团队；技术（Muna 与 Meiyi）以及 Tongrui。
地圖象徵（SLIDE：Map Elements）
The Ten Stages of Meditation. The monk is the meditator. The rope he holds represents vigilant, alert mindfulness. The goad in his other hand represents strong intention and firm resolve.
静思的十个阶段。僧人就是修行者。他手里的绳子，代表警醒、机敏的正念。他另一只手里的钩子，代表强而有力的意图，以及坚定的决心。
The elephant represents the mind. The black color of the elephant represents the Five Hindrances and the Seven Problems they give rise to.
大象代表意识。大象的黑色，代表五种障盖，以及它们引生的七个问题。
The monkey represents scattering of attention, and the black color represents subtle and gross distraction, forgetting, and mind-wandering.
猴子代表注意力的涣散；黑色代表细微与粗大的分心、忘记、以及走神。
The rabbit represents subtle dullness. The flames represent vigilance and effort; when effort is no longer required, the flames disappear. The length of the road between successive Stages indicates the relative time required to progress from one Stage to the next. The Stages come closer together until Stage Seven, then begin to stretch out again. Because the road folds back, it is possible to jump up to higher Stages or fall back to lower ones.
兔子代表细微的昏沉。火焰代表警醒与努力；当不再需要努力时，火焰就消失。两个相邻阶段之间道路的长短，表示从这一阶走到下一阶大致要花多少时间。阶段彼此越靠越近，直到第七阶，之后又重新拉开。因为道路会往回折，所以有可能一跃跳到更高的阶段，也可能退回较低的阶段。