Imagine a glass of water with mud stirred inside it. The water looks brown and foggy （霧濛濛的）. You cannot see through it. This is like a busy, worried mind — full of thoughts about tests, games, and worries, all swirling at once.
想像一杯水，裡面攪進了泥巴。水看起來是褐色的、「霧濛濛的」（霧濛濛的），你看不透它。這就像一顆忙碌、煩惱的心──裝滿了關於考試、遊戲和擔憂的念頭，全部一起翻攪。
Now set the glass down and keep it perfectly still. Do not touch it. Slowly, the mud sinks to the bottom, and the water becomes clear. This stillness is Samādhi （定） — the calm focus we practice in meditation. Our 15 minutes of sitting is the time we let the mud settle.
現在把杯子放下，讓它完全「靜止」。不要碰它。慢慢地，泥巴沉到杯底，水就變「清澈」了。這份靜止就是 Samādhi（定）──我們在禪修中練習的那種平靜專注力。我們靜坐的那 15 分鐘，就是讓泥巴沉澱的時間。
When the mind is clear, a quiet light shines from inside. We point our attention to the Third Eye （第三眼，眉心）, the soft spot between the eyebrows, and we feel a warm, bright energy. Then we speak gently to ourselves: “I am enough. I am complete.” A clear mind knows it is already whole.
當心清澈了，一道安靜的光就會從內在發出來。我們把注意力放到「第三眼」（第三眼，眉心）──兩眉之間那個柔軟的點──然後感受到一股溫暖、明亮的「能量」。接著我們溫柔地對自己說：「我已經足夠。我是完整的。」一顆清澈的心，知道自己本來就是圓滿的。