时间：10/17/2026 10/18/2026
地点：星海禅修中心
主讲：净真
打坐参禅
不执着与不排斥的统一
在禅修中，不执着与不排斥并不是两个彼此分开的要求，而是一体两面的修行原则。不执着，是不追取、不黏着、不把某种经验当作“我所需要”；不排斥，是不抗拒、不厌离、不把某种经验当作“我不该有”。这两者若只取其一，修行就会失衡：只讲不执着，容易落入冷淡与疏离；只讲不排斥，容易变成放任与混杂。真正的中道，是对一切经验既不抓取，也不驱赶，让觉知如实安住于正在发生的身心现象之中。
一、理解不执着与不排斥的关系
1.不执着是否定贪取
当愉快、轻安、明晰、宁静等经验出现时，心往往会生起喜欢、依恋与期待。不执着，就是不把这些经验据为目标，不将其转化为新的追求。
2.不排斥是否定抗拒
当烦躁、昏沉、疼痛、散乱、压抑等经验出现时，心往往会本能地拒绝、对抗、排除。不排斥，就是不与它们对立，不急于消灭它们。
3.二者共同指向如实
不执着与不排斥的核心，不是对经验采取某种态度表演，而是放下主观增减，不额外加工，让现象如其所是地被看见。
二、为何二者必须统一？
1.执着与排斥来自同一中心
无论是想抓住好的经验，还是想摆脱坏的经验，背后都是“我”的分别与控制。一个向前抓，一个向后推，本质上都属于执取。
2.只不执着容易变成冷漠
若误解不执着为“什么都不要理会”，就可能变成僵硬、麻木、疏离，失去真实的观照与细腻的觉察。
3.只不排斥容易失去方向
若误解不排斥为“什么都可以跟着走”，就可能对妄念、烦恼、欲望失去观察力，最后不是包容，而是随顺。
4.统一才能进入中道
真正的修行不是靠偏向一边来维持平衡，而是在每一种经验前都不偏不倚，既不贪恋，也不厌拒。
三、在禅修中常见的失衡现象
1.贪着轻安与清明
坐禅时一旦出现安静、舒适、明亮，便希望它持续，甚至暗中努力维持。这就是以修行之名延续执着。
2.厌恶昏沉与妄念
一出现散乱、疲倦、烦躁，便立即认为这是障碍，急着压制、纠正、清除。这种强力排除，反而增加内在冲突。
3.选择性接纳经验
只愿意面对符合自己期待的状态，不愿面对不舒服、不体面、不稳定的部分。这样会使觉知变得片面。
4.把平等观察变成压抑自己
有些人表面上说“不执着不排斥”，实际上却是在压住情绪、压住反应，使心看似平静，实则紧绷。
四、如何在观照中实现统一？
1.先看见心的取舍动作
修行时，不必先急着处理对象，而要先看见内心是否在抓取、比较、抗拒、判断。真正要观照的，往往不是现象本身，而是对现象的反应。
2.允许现象存在而不跟随
不排斥，不等于投入其中；不执着，也不等于切断联系。可以允许疼痛存在，允许妄念生起，允许喜悦显现，同时不随它转。
3.以觉知代替控制
当经验出现时，不急着修正，不急着命名，不急着解释，只是清楚知道它正在生起、停留、变化、消失。
4.让平等心覆盖全部经验
无论是舒适还是不适，清明还是昏沉，宁静还是扰动，都作为同等的观察对象，不因好恶而改变观照的质量。
五、不执着与不排斥统一后的修行状态
1.心不再被经验牵引
经验依旧会变化，但心不再随着喜欢与厌恶来回摆动，觉知开始具备稳定性。
2.观察变得柔软而有力
不抓取，所以不僵硬；不排斥，所以不对抗。觉知因此既温和又清楚，既开放又不散乱。
3.妄念与情绪失去增幅
当心不再迎合，也不再压制，许多念头与情绪会因为失去助缘，而自行减弱。
4.身心呈现自然的如实状态
没有额外造作，没有人为修饰，经验会更真实地显露出其无常、变化、无可执取的本质。
六、避免对“不执着不排斥”的误解
1.不是没有感觉
不执着与不排斥，不是把自己练到毫无反应，而是在有感觉时不被感觉主宰。
2.不是取消分辨力
平等观察并不等于失去清楚，反而要求更敏锐地看见每一种经验的生灭变化。
3.不是放弃调整行为
在生活中，不排斥某种情绪，并不表示任由它支配行为；不执着某种快乐，也不表示不能善用正面状态。
4.不是一种观念口号
若只是告诉自己“不要执着，不要排斥”，却没有真正看到内心如何取舍，这句话就会变成新的概念负担。
总结
不执着与不排斥的统一，是打坐参禅中极为关键的观照原则。它不是压抑，也不是放纵；不是冷漠，也不是沉溺；不是站在经验之外，也不是被经验卷走。它要求修行者在每一个当下，都如实看见心如何抓取、如何抗拒，并在看见中放下增减两端。当心既不向前攀缘，也不向后退缩时，觉知才会真正显出稳定、开放与清明的力量。
Date: 10/17/2026 10/18/2026
Location: Star Ocean Meditation Center
Teacher: Sara
Sitting Meditation
The Unity of Non-Attachment and Non-Rejection
In meditation, non-attachment and non-rejection are not two separate requirements, but two inseparable aspects of one principle of practice. Non-attachment means not clinging, not grasping, and not turning any experience into something one must possess. Non-rejection means not resisting, not pushing away, and not treating any experience as something that must not be there. If only one side is emphasized, practice becomes distorted. To speak only of non-attachment may slide into indifference. To speak only of non-rejection may become mere permissiveness. The true middle way is to neither seize nor expel experience, but to let awareness rest directly with what is occurring in body and mind.
1. Understanding the Relationship Between Non-Attachment and Non-Rejection
1.Non-attachment negates craving
When pleasant, calm, clear, or joyful states arise, the mind easily becomes fond of them, depends on them, and wants them to continue. Non-attachment means not turning such experiences into a new object of pursuit.
2.Non-rejection negates resistance
When restlessness, dullness, pain, distraction, or heaviness arise, the mind tends to resist, oppose, or try to eliminate them. Non-rejection means not entering into conflict with them and not rushing to get rid of them.
3.Both point toward direct seeing
The core of both is not adopting a performance of attitude, but dropping subjective addition and subtraction so that phenomena can be seen as they are.
2. Why Must the Two Be United?
1.Attachment and rejection arise from the same center
Whether one tries to hold on to pleasant experience or escape unpleasant experience, both movements come from the same sense of self that divides and controls. One grasps forward, the other pushes backward, but both are forms of clinging.
2.Non-attachment alone can become coldness
If non-attachment is misunderstood as not caring about anything, practice may become rigid, numb, and detached from actual experience.
3.Non-rejection alone can lose clarity
If non-rejection is misunderstood as allowing everything to run freely, then one may stop observing distraction, desire, or confusion clearly and merely drift along with them.
4.Only their unity embodies the middle way
Real practice does not maintain balance by leaning to one side. It remains upright in every experience, neither craving nor resisting.
3. Common Imbalances in Meditation Practice
1.Clinging to calm and clarity
Once quietness, comfort, or brightness appears in meditation, one may want to preserve it and secretly exert effort to keep it. This is attachment continuing under the name of practice.
2.Rejecting dullness and wandering thought
When distraction, fatigue, or irritation appears, one may immediately label it as an obstacle and try to suppress or remove it. Such force increases inner conflict.
3.Selectively accepting experience
One may welcome only those states that fit expectation and refuse those that feel unpleasant, embarrassing, or unstable. This makes awareness partial and incomplete.
4.Turning equanimity into self-suppression
Some speak of neither attaching nor rejecting, but in fact are only pressing down emotion and reaction. The mind may look calm on the surface while remaining tight underneath.
4. How to Realize This Unity in Observation
1.First notice the mind’s movements of choosing
In practice, there is no need to rush toward the object itself. First see whether the mind is grasping, comparing, resisting, or judging. Often the real field of observation is not the phenomenon, but the reaction to it.
2.Allow phenomena without following them
Non-rejection does not mean becoming involved, and non-attachment does not mean severing contact. Pain may be allowed to exist, thought may be allowed to arise, joy may be allowed to appear, while awareness does not follow after them.
3.Replace control with awareness
When experience appears, do not rush to correct it, define it, or explain it. Simply know clearly that it is arising, remaining, changing, and passing.
4.Let equanimity include all experience
Whether pleasant or unpleasant, clear or dull, still or disturbed, everything becomes an equal object of observation. The quality of awareness is no longer altered by preference.
5. The Meditative State That Emerges from Their Unity
1.The mind is no longer dragged by experience
Experiences still change, but the mind no longer swings back and forth with liking and disliking. Awareness begins to stabilize.
2.Observation becomes soft yet powerful
Without grasping, it is not rigid. Without rejection, it is not combative. Awareness therefore becomes gentle and clear, open and gathered at once.
3.Thoughts and emotions lose amplification
When the mind neither feeds nor suppresses them, many thoughts and emotions weaken on their own because supporting conditions are no longer supplied.
4.Body and mind reveal their natural condition
Without extra fabrication or artificial adjustment, experience more honestly shows its nature as changing, unstable, and not fit to be clung to.
6. Avoiding Misunderstandings of Non-Attachment and Non-Rejection
1.It does not mean having no feeling
Non-attachment and non-rejection do not mean becoming numb. They mean not being ruled by feeling when feeling is present.
2.It does not mean losing discernment
Equal observation is not a loss of clarity. It requires sharper sensitivity to the arising and passing of each experience.
3.It does not mean abandoning wise action
In daily life, not rejecting an emotion does not mean letting it govern behavior, and not attaching to pleasure does not mean refusing to make good use of wholesome states.
4.It is not a conceptual slogan
If one merely repeats “do not attach, do not reject” without truly seeing how the mind grasps and resists, the phrase becomes another conceptual burden.
Conclusion
The unity of non-attachment and non-rejection is a central principle in sitting meditation. It is neither suppression nor indulgence, neither coldness nor immersion, neither standing outside experience nor being swept away by it. It asks the practitioner to see clearly, in each moment, how the mind grasps and how it resists, and then to release both extremes through that seeing. When the mind neither reaches forward in craving nor withdraws backward in aversion, awareness reveals its true power as stable, open, and clear.
