I · 開場 · 0–3 分鐘
不是觀察世界，而是進入交織
Not observing the world, but entering the intertwining
核心問題 Core Question
如果知覺不是一個主體觀看一個客體，而是身體與世界的交織，那麼禪修如何幫助我們經驗「觀看者／被觀看者」界線的鬆動？
If perception is not a subject looking at an object, but an intertwining of body and world, how does Zen practice help us experience the loosening of the perceiver/perceived divide?
如果知覺不是一個主體觀看一個客體，而是身體與世界的交織，那麼禪修如何幫助我們經驗「觀看者／被觀看者」界線的鬆動？
If perception is not a subject looking at an object, but an intertwining of body and world, how does Zen practice help us experience the loosening of the perceiver/perceived divide?
今天的練習，不是要你變得更專注，好像有一個清楚的「我」在控制注意力。我們要練習的是：鬆開「我是觀看者，世界是被觀看之物」這個預設。
Today's practice is not about becoming more concentrated, as if there were a clear "I" controlling attention. We are practicing the loosening of one basic assumption: that I am the perceiver, and the world is the perceived object.
請先放下三件事：不是要得到某種特殊體驗；不是要分析公案的意思；不是要證明「無我」。只要在身體、聲音、視覺、觸感之間，慢慢觀察：經驗是怎麼發生的？
Let go of three expectations: do not try to have a special experience; do not try to explain the koan; do not try to prove no-self. Simply observe, slowly, among body, sound, sight, and touch: how does experience happen?
✦ 反思書寫 · Reflection
進入練習之前，先停一下。此刻，「我是觀看者」這個感覺，在身體的哪裡最明顯？
Before beginning, pause. Where in your body is the sense of "I am the perceiver" most present?
Before beginning, pause. Where in your body is the sense of "I am the perceiver" most present?
這是你自己的筆記，不會被收集。自動儲存於瀏覽器。
II · 安坐 · 3–7 分鐘
安坐與「不立刻反應」
Settling and the power of not reacting immediately
請坐穩。雙腳接觸地面，或腿部穩定交疊。脊椎自然直立，不僵硬。肩膀放鬆。下顎微微鬆開。眼睛可以半開，也可以輕輕閉上。
Sit steadily. Let your feet touch the floor, or let your legs rest in a stable posture. Allow the spine to rise naturally, without stiffness. Soften the shoulders. Release the jaw. The eyes may be half open or gently closed.
先感覺身體正在被地面承接。不是「我坐在這裡」。先只感覺：重量、接觸、溫度、呼吸。
First feel the body being supported by the ground. Not "I am sitting here." Just feel: weight, contact, temperature, breathing.
現在注意呼吸。不要控制它。讓吸氣自己來。讓呼氣自己離開。
Now bring attention to the breath. Do not control it. Let the in-breath arrive by itself. Let the out-breath leave by itself.
韓炳哲談「觀看的教育」時，強調一種能力：不立刻對刺激反應。這不是消極，而是一種主權性的暫停。現在，任何念頭、聲音、衝動出現時，先不跟隨它。也不壓制它。只是在它出現的那一刻，讓自己慢半拍。
In Han's "pedagogy of seeing," one important capacity is not to react immediately to a stimulus. This is not passivity — it is a sovereign pause. When a thought, sound, or impulse appears, do not immediately follow it. Do not suppress it either. At the moment it appears, allow yourself to be half a beat slower.
吸氣，知道有吸氣。呼氣，知道有呼氣。聲音出現，知道有聲音。念頭出現，知道有念頭。不急著成為那個反應的人。
Breathing in, know breathing in. Breathing out, know breathing out. A sound appears, know sound. A thought appears, know thought. Do not hurry to become the one who reacts.
4:00
4 分鐘安坐 · Four minutes of settling
✦ 反思書寫 · Reflection
「慢半拍」的那一刻，身體感覺到什麼？
In the moment of being "half a beat slower," what did the body feel?
In the moment of being "half a beat slower," what did the body feel?
這是你自己的筆記，不會被收集。自動儲存於瀏覽器。
III · 兩手練習 · 7–12 分鐘
觸摸與被觸摸
Touching and being touched
把右手輕輕放在左手上。不要揉動。只是接觸。
Place your right hand gently on your left hand. Do not rub. Simply make contact.
先問：哪一隻手在觸摸？哪一隻手被觸摸？
First ask: which hand is touching? Which hand is being touched?
現在慢慢反過來感覺。左手也感覺到右手。右手在觸摸，同時也被左手感覺到。兩者同時是主動的，同時是被動的。
Now slowly reverse. The left hand also feels the right hand. The right hand touches, and at the same time is felt by the left. Both are simultaneously active and passive.
停留在這裡。觸摸發生在哪裡？在右手裡？在左手裡？還是在兩者之間？
Stay here. Where does touching happen? In the right hand? In the left? Between them?
5:00
5 分鐘兩手練習 · Five minutes
這就是梅洛龐蒂所說的「可逆性」（reversibility）。身體不是單純的主體，也不是單純的客體。它既能感覺，也能被感覺；既能觸摸，也能被觸摸。
This is what Merleau-Ponty calls reversibility. The body is not simply a subject, and not simply an object. It can feel, and it can be felt. It touches, and it is touched.
This is what Merleau-Ponty calls reversibility. The body is not simply a subject, and not simply an object. It can feel, and it can be felt. It touches, and it is touched.
— Maurice Merleau-Ponty, The Visible and the Invisible, "The Intertwining — The Chiasm"
✦ 反思書寫 · Reflection
觸摸發生在哪裡？你找到清楚的界線了嗎？
Where did touching happen? Did you find a clear boundary?
Where did touching happen? Did you find a clear boundary?
這是你自己的筆記，不會被收集。自動儲存於瀏覽器。
IV · 觀看 · 12–17 分鐘
讓一個物自己靠近
Let one thing come near by itself
慢慢張開眼睛，或讓眼睛停在半開。選擇前方一個簡單的物：一張桌子、一棵植物、一面牆、一扇窗。
Slowly open your eyes, or let them remain half open. Choose one simple thing in front of you: a table, a plant, a wall, a window.
不要盯著它。不要命名它。不要說：「這是桌子。」只是讓它在視野中出現。
Do not stare at it. Do not name it. Do not say, "This is a table." Just let it appear within the field of vision.
輕輕問：是我在看它嗎？還是它正在把我的觀看喚起？
Gently ask: am I seeing it? Or is it calling forth my seeing?
5:00
5 分鐘觀看練習 · Five minutes
韓炳哲借尼采談「學習觀看」：讓眼睛習慣平靜、耐心，讓事物自己來到你面前。不是你向物衝過去，而是讓物慢慢在你這裡顯現。
Drawing on Nietzsche, Han describes learning to see as allowing the eyes to become calm and patient, letting things come to you. You do not rush toward the thing. Let the thing slowly appear here.
Drawing on Nietzsche, Han describes learning to see as allowing the eyes to become calm and patient, letting things come to you. You do not rush toward the thing. Let the thing slowly appear here.
— Byung-Chul Han, The Burnout Society, "The Pedagogy of Seeing" (pp. 21–24)
✦ 反思書寫 · Reflection
是我在看它，還是它把我的觀看喚起？你注意到什麼？
Was it you seeing it, or did it call forth your seeing? What did you notice?
Was it you seeing it, or did it call forth your seeing? What did you notice?
這是你自己的筆記，不會被收集。自動儲存於瀏覽器。
V · 香嚴擊竹 · 17–27 分鐘
一擊忘所知
At one strike, I forgot what I knew
香嚴智閑禪師在困於知解之後，離開文字與概念。有一天除草時，瓦礫擊中竹子，竹聲一響，忽然省悟。
他後來寫下：「一擊忘所知，更不假修持。」
他後來寫下：「一擊忘所知，更不假修持。」
After being trapped in conceptual understanding, Xiangyan Zhixian left behind words and explanations. One day, while clearing weeds, a piece of debris struck bamboo. At the sound, he suddenly awakened.
His verse: "At one strike, I forgot what I knew; no further practice was needed."
His verse: "At one strike, I forgot what I knew; no further practice was needed."
— 香嚴擊竹 · Xiangyan Hears the Bamboo · 景德傳燈錄
閉上眼睛，然後重複說：擊竹。
Close your eyes, then repeat silently: strike the bamboo.
10:00
10 分鐘聆聽 · Ten minutes of listening
✦ 反思書寫 · Reflection
「一擊忘所知」——有這樣的一刻嗎？
"At one strike, I forgot what I knew" — was there such a moment?
"At one strike, I forgot what I knew" — was there such a moment?
這是你自己的筆記，不會被收集。自動儲存於瀏覽器。
VI · 被世界觀看 · 27–33 分鐘
你從來不是在世界之外
You were never outside the world
回到安靜坐著。眼睛可以半開。讓視覺、聽覺、觸覺、呼吸同時存在。
Return to quiet sitting. The eyes may remain half open. Let seeing, hearing, touching, and breathing be present together.
現在請讓自己被房間觀看。被光觀看。被聲音觀看。被地面承接。被空氣觸摸。觀察一下，你在世界之內還是之外？
Now allow yourself to be seen by the room. Seen by light. Seen by sound. Held by the floor. Touched by the air. Observe — are you inside the world, or outside it?
Now allow yourself to be seen by the room. Seen by light. Seen by sound. Held by the floor. Touched by the air. Observe — are you inside the world, or outside it?
6:00
6 分鐘靜觀 · Six minutes
吸氣時，世界進入身體。呼氣時，身體回到世界。
看見時，世界在身體中開顯。聽見時，身體在世界中震動。
沒有一個孤立的主體。也沒有一個純粹外在的客體。只有正在交織的經驗。
Breathing in, the world enters the body. Breathing out, the body returns to the world.
In seeing, the world opens within the body. In hearing, the body vibrates within the world.
There is no isolated subject. There is no purely external object. There is only experience intertwining.
看見時，世界在身體中開顯。聽見時，身體在世界中震動。
沒有一個孤立的主體。也沒有一個純粹外在的客體。只有正在交織的經驗。
Breathing in, the world enters the body. Breathing out, the body returns to the world.
In seeing, the world opens within the body. In hearing, the body vibrates within the world.
There is no isolated subject. There is no purely external object. There is only experience intertwining.
— Maurice Merleau-Ponty, The Visible and the Invisible, "The Intertwining — The Chiasm" (Northwestern University Press, 1968) (paraphrase)
✦ 反思書寫 · Reflection
「被世界觀看」——發生了什麼？
"Being seen by the world" — what happened?
"Being seen by the world" — what happened?
這是你自己的筆記，不會被收集。自動儲存於瀏覽器。
VII · 書寫與分享 · 33–37 分鐘
結語與反思書寫
Writing, sharing, and closing
今天的練習不是要否定自我，而是看見：自我不是知覺的主人；自我是知覺交織中暫時凝聚出來的一個位置。
香嚴的一聲竹響、梅洛龐蒂的 chiasm、韓炳哲的觀看教育，都把我們帶回同一件事：當反應慢下來，當概念鬆開，世界不是被我們觀看；世界在我們這裡顯現。
Today's practice is not about denying the self. It is about seeing that the self is not the master of perception — it is a temporary position formed within the intertwining.
Xiangyan's bamboo sound, Merleau-Ponty's chiasm, and Han's pedagogy of seeing all return us to the same point: when reaction slows down and concepts loosen, the world is not merely looked at by us; the world appears through us.
香嚴的一聲竹響、梅洛龐蒂的 chiasm、韓炳哲的觀看教育，都把我們帶回同一件事：當反應慢下來，當概念鬆開，世界不是被我們觀看；世界在我們這裡顯現。
Today's practice is not about denying the self. It is about seeing that the self is not the master of perception — it is a temporary position formed within the intertwining.
Xiangyan's bamboo sound, Merleau-Ponty's chiasm, and Han's pedagogy of seeing all return us to the same point: when reaction slows down and concepts loosen, the world is not merely looked at by us; the world appears through us.
討論問題 · Discussion Questions
請用約三分鐘書寫，不需要完整句子。 · Take about three minutes to write, without needing complete sentences.
1. 今天有沒有某一刻，「我在觀看／我在聆聽」的感覺變弱了？
Was there a moment when the feeling of "I am seeing" or "I am listening" became weaker?
Was there a moment when the feeling of "I am seeing" or "I am listening" became weaker?
2. 哪一個感官最明顯地讓你感到身體與世界不是分開的？
Which sense most clearly showed you that body and world are not separate?
Which sense most clearly showed you that body and world are not separate?
3. 香嚴的竹聲，對你來說比較接近哪一種經驗：中斷、顯現、沉默、還是回到眼前？
Was Xiangyan's bamboo closer to: interruption, appearance, silence, or returning to what is right before you?
Was Xiangyan's bamboo closer to: interruption, appearance, silence, or returning to what is right before you?
4. 如果知覺是關係性的現起，那麼「我」在經驗中扮演什麼角色？
If perception is relational emergence, what role does the "I" play in experience?
If perception is relational emergence, what role does the "I" play in experience?
這是你自己的筆記，不會被收集。自動儲存於瀏覽器。
✦ 全部筆記 · All Reflections
複製今天所有模組的反思書寫，帶回去繼續思考。
Copy all module reflections from today's session.
Copy all module reflections from today's session.