心得分享 (1)

文: 張演慧

在5月24日至26日國殤紀念日三天連假期間，洛杉磯道場歡喜迎來果元法師與常耀法師蒞臨，特別為洛杉磯信眾舉辦了一場備受期待的英文禪三活動。此次禪三不僅讓參與者深入學習禪修的方法，也吸引了多位西方信眾共襄盛舉，為道場帶來嶄新的活力與生機。

在為期三天的開示中，果元法師深入淺出地闡釋了佛法修行的三大核心要素：信、願、行。信是基礎，願是方向，行是實踐。他指出，這三者同時也是往生西方極樂世界的重要「三資糧」。法師強調，學佛的信心應建立在對「佛、法、僧」三寶的堅信之上，更重要的是要相信自己。這不僅指相信諸佛是已成之佛，更要堅信自己也具備成佛的潛能，是未來可以成就的佛。「願」是學佛的方向與目標，尤其強調以利他為本，這也是推動修行不斷前行的動力；而「行」則是將「信」與「願」付諸實踐的具體行動，是修行的核心所在。法師特別指出，修行者應將「信、願、行」融入於日常生活，在每一個念頭、每一句話、每一個行為中，展現佛法的智慧與慈悲。

在禪期中，果元法師一步一步仔細地指導大家如何調身、調息與調心。法師首先教導大家以正確的坐姿（如七支坐法）調整身體，並透過全身掃描的方法，讓身心徹底放鬆。他強調，任何禪修方法的根本，最關鍵的就是放鬆。隨後，法師引導學員們透過數息或觀呼吸的練習來調息。接著，他帶領大學覺察當下每一刻，培養一顆清楚、警覺的心。經過三天密集的練習 ，學員們漸入佳境，在禪堂安定而攝受的氛圍中，深刻體驗內心的清明與寧靜。法師的教導實用且循序漸進，讓現代人在忙碌的生活中，也能找到身心安定的方法，體會禪修帶來的平靜與智慧。

法師難得蒞臨洛杉磯，因此在禪三期間特別開放了「小參」環節，親自解答學員在禪修過程中的各種疑問與困惑。學員們也把握這難得的機會，得以面對面向法師請益。這樣的「小參」活動，通常只有在較長的禪修期間才會舉辦，因此格外珍貴難得。非常感謝兩位法師細心且無私的指導，並耐心解答我們在打坐與放鬆過程中遇到的各種疑問。正如俗話所說：「師父領進門，修行在個人。」希望大家共勉，將所學落實於日常生活中，並勉勵自己持續參與共修活動與課程，讓修行之路更加充實圓滿，智慧與慈悲得以不斷增長。

心得分享 (2)

文: Elisha Ho

帶著忐忑和一絲雀躍的心情，我參加了位於洛杉磯法鼓山的禪三營。 事前我知道手機要上繳，會有很多的禪坐練習， 還得早起並保持禁語。實際到了道場時，映入眼簾的是新裝修的禪堂與寮房，原木地板讓我感到一份莊嚴，但也帶着一份柔和。寮房每個房間的門牌都貼有專屬的小標語，別具巧思。齋堂供應的齋食也令人驚喜，竟然還吃到了綠豆糕和蘿蔔糕，處處可見義工們的用心。

實際進行禪坐時，對於我這個練習尚淺的新手來說，確實是一大挑戰。一炷香大約四十分鐘，到了最後十分鐘，我幾乎無法控制自己，不斷地期待著罄聲響起，好讓我能早點結束下坐。但神奇的是，隨著時間推移，我的身心狀態竟然逐漸改善。原本僵硬酸痛的肩頸慢慢放鬆下來，躁動不安的心情也漸漸平靜。身體的感官變得更加敏銳，甚至能細微地感受到微風拂過皮膚時，那輕微的搔癢感。

法師的開示，當下我似乎有所領悟，但事後再仔細回想，好像還沒有真正明白其中的深意。這次開示特別提到了「信」與「願」。在小組討論時，大家針對「發願」這個主題展開了熱烈的交流。組員們分享了如何將原本很大的願，拆解成日常生活中可以實踐的小願望。例如，有人當下即知即行，在禪修時發願要在這一炷香好好用方法；也有人發願要讓其他人快樂，最重要的是要讓自己的太太快樂。法師的開示為我們指引禪修的方向，而大家也用屬於自己的方式去體驗，非常有趣。

三天的禪修看似短暫，然而在禪坐時，卻常常有時間過得特別慢的錯覺。令人驚喜的是，三天下來，我發現自己的身體變得更加放鬆，心境也更加平靜，專注力與覺察力都有明顯提升。這是一個能讓自己從繁忙日常中抽離，徹底重置與放鬆的禪修機會。雖然我對佛教和禪修的了解並不深，但這次禪三讓我體會到實踐與練習在生活中的重要性。臨走時，我請了一本聖嚴法師的《正信的佛教》，期許自己能在未來的日子裡，持續學習與成長。

心得分享 (3)

Author: Patty Shen

I was fortunate to attend a 3-day meditation retreat. It was a powerful experience, and I am still gaining new insights days afterward. In moments of leg pain, I asked myself why I had chosen to do this. When I returned home, I realized that I chose to do this because I was fortunate to have many opportunities to be present.

During these moments, I became aware of the content of my thoughts most of the time and how strongly I was attached to them. I also saw how stubborn my old habits were and how much resistance I had to change.

The Drama Talk inspired me to take steps toward becoming a happier and more helpful person. The teachings on meditation methods were very helpful and created good momentum for me to continue the practice.

During the morning and evening services, it was very delightful to chant the Heart Sutra in English. I appreciate its direct translation and the clarity of its essence.

The facilities felt sacred, and the environment was calming. The dormitory was new and very comfortable. All the volunteers were very helpful and organized. I am very thankful to all the volunteers who supported in every way—from food to activities. It has been a heartfelt and amazing experience.

心得分享 (4)

文: 詹愛雯

把握這次在美國交換學習的因緣，我從東岸來到洛杉磯道場，參加了英文禪三。這是我第一次在西方的禪堂打坐，東單西單都是對牆而座，感覺比較容易攝心。

果元法師帶領的放鬆練習十分細緻，調整好坐姿後，先緩緩呼吸，再從頭皮到腳趾頭，一次一次地進行緩慢而清楚的掃瞄練習，讓自己在蒲團上感受身和心逐漸放鬆和彼此連結的感覺。第一天和第二天，我都在與昏沈奮戰。即使努力睜大雙眼，甚至讓眼淚流下來，也無法驅散那股沉重的昏沈感。然而，到了第二天下午，昏沈突然消失了。這讓我深刻體會到無常的道理。即使是這樣微小的變化，也讓我在當下感受到法喜。回家後，我更發現自己車禍受傷的腳踝變得很順。

法師在開示時談到了信仰、持戒，以及發願與行願的重要性。他指出，發願可以從小小的願望開始，只要有明確的目標和方法，就能在菩薩道上走得長遠，並在過程中培養出更深的慈悲與智慧。這些法門，就如同打坐時的正確姿勢一樣，雖然基本，卻是最為關鍵的根本。法師也鼓勵大家，每天都要持續打坐，保持這份動能。只要堅持一段時間，你一定會看到自己的改變。

讓我特別感動的是，雖然海外道場的義工菩薩人數不多，大家依然以無比的願心護持著洛杉磯道場和所有禪眾。每一餐都營養豐富、色香味俱全，道場內外綠意盎然，處處充滿巧思與用心。我感到非常開心與感恩，能有這份福報與大家共聚一堂，珍惜這難得的一期一會法緣。

Seizing the opportunity of an exchange study program in the United States, I traveled from the East Coast to DDMLA to participate in a three-day retreat. It was my first time meditating in a Western Chan Hall. Both the East and West seats faced the wall, which made it easier for me to concentrate.

The relaxation session led by Master Guoyuan was very gentle and detailed. After adjusting my sitting posture, I breathed slowly and then practiced a slow, clear body scan from the scalp to the toes, repeatedly allowing myself to feel my body and mind gradually relax. On the first and second days, I struggled against drowsiness. I tried to keep my eyes wide open and even let tears flow, but to no avail. However, on the afternoon of the second day, the drowsiness suddenly lifted. This is impermanence. Even such small changes brought me joy. After returning home, I found that my previously injured ankle felt much more flexible and smooth.

Master Guo Yen talked about faith, precepts, and the importance of making vows. Vows can begin with small intentions. With clear goals and methods, we can go a long way on the Bodhisattva path, cultivating both compassion and wisdom along the way. These Dharma teachings are like the postures of meditation—fundamental yet most important. Master Guo Yen also encouraged everyone to meditate daily and maintain this momentum. Over time, you will see changes.

What touched me most was that, although there are few volunteers at the overseas temple, everyone still supports DDMLA with great dedication and vows. Every meal was nutritious and delicious, and the temple was filled with greenery and thoughtful details. I feel happy and grateful to have the good fortune to share this Dharma affinity with everyone.