A PowerPoint Presentation on the importance of mind training. Some suggested methods to train the mind are given. The texts are in English and Chinese. (Download the PowerPoint pptx for some animation effects.) For the Video with narration and explanation in Hokkien (Texts in English and Chinese), please go to the link: https://www.youtube.com/watch?v=L_XZUTaejV4 Other Hokkien Dhamma Talks can also be found at the URL Link: https://www.youtube.com/playlist?list=PLf1EfHzhEPxtoR2_N04wsW1caHmON3GLz With Metta, Bro. Oh Teik Bin 🙏☸️🤓🥰

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训练心灵为了更多
的精神平静

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Once a horse was very quickly running down the road. It seemed as if the
man on the horse had somewhere important to go but could not control the
horse.
Another man who was standing alongside the road shouted, “Hey, where are
you going?” The man on the horse replied, “I don't know, ask the horse.”
A monk who was standing nearby with some of his disciples looked at his
disciples and said, “Did you all see the man who just passed from here very
fast on the horse. What do you think about this incident?
从前，一匹马在路上飞快地跑着。 骑马的人似乎有很重要的去处，却又控
制不住马。站在路边的另一个人喊道：“喂，你要去哪里？” 骑马的人说：
不知道，问马。旁边站着一个僧人和几个弟子，看着弟子们说道：“你们有
没有看到刚才骑着马从这里疾驰而过的那个人？ 你怎么看待这起事件？

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One of the disciples said, “Master, the horse was out of control and it was
taking the rider to some unknown destination.”
Listening to this the master smiled and said, “My pupils, this horse is a
symbol of our mind. This is how our mind is like – just like a galloping horse
and we are just sitting on it riding it without a clue as to where it is going. We
don't have any control over it and it continues to pull us in the direction it
wants to. Most of the people live their life just like this… at the mercy of their
habits created by their mind.
一个门徒说：“师父，马失控了，它把骑手带到了一个不知名的地方。””师父听
了笑道：“弟子们，这匹马是我们心灵的象征。 我们的心就是这样——就像一
匹奔马，我们只是坐在上面骑着它，不知道它要去哪里。 我们无法控制它，
它继续把我们拉向它想要的方向。 大多数人就是这样过着自己的生活……受
制于他们的思想所养成的习惯。

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If you ask yourself what you are doing or why you are doing so, you
might be surprised to learn that you are just being dictated by your
habits and not by your free will. We are at war with our mind. We
struggle incessantly to have control over it. Even if we close our
eyes for just a minute, we see a deluge of images and thoughts
across our mind. It becomes difficult for us to calm our mind even for
a moment because we don't have any control over it.
如果你问自己你在做什么或为什么这样做，你可能会惊讶地发现你只是被
你的习惯所支配，而不是你的自由意志。 我们在与我们的思想交战。 我
们不断地努力控制它。 即使我们闭上眼睛一分钟，我们的脑海中也会看到
大量的图像和想法。 我们很难让自己的心平静片刻，因为我们无法控制
它。

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We have never tried to control it. The mind is like a horse. If you have
control over it, you can take it anywhere you want but if you lose
control over it then you will get lost in a maze and will never be able to
reach your destination.
Reflecting mindfully on our life, we will find that it is our mind which is
the cause of our happiness and sorrow, peace and distress, progress
and failure.
我们从未试图控制它。 心如马。 如果你能控制它，你可以把它带到任何你
想去的地方，但如果你失去了它，你就会迷失在迷宫中，永远无法到达目的
地。正念地反省我们的生活，我们会发现，是我们的心造成了我们的快乐与
悲伤、平静与痛苦、进步与失败。

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One who controls his mind ultimately attains happiness, peace and
progress but those who are not in control of their mind ultimately get
sorrow, distress and failure.
That's why we should always try to control our mind but now the
question is how can we control our mind? How can we break free
from the slavery of the mind?
We will discuss some ways by which you can have control over your
mind.
能自控其心者，终得安乐安进；不自控其心者，终得悲苦挫折。这就是为
什么我们应该总是试图控制我们的思想，但现在的问题是我们如何控制我
们的思想？ 我们如何才能摆脱思想的奴役？我们将讨论一些您可以控制自
己思想的方法。

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1 The method of breathing exercise
It is said that our breath has reign of our mind. The more you have control
over your breath the more you will have control over your mind. The
breathing continuously changes with your emotions.
When you are angry you might notice your breathing gets quicker.
Similarly, when you are afraid or you are lost in your mind, you can find
certain breathing patterns in your breathing.
1 呼吸运动的方法
据说我们的呼吸支配着我们的思想。 你越能控制你的呼吸，你就越能控制你的
思想。 呼吸随着你的情绪不断变化。当你生气时，你可能会注意到你的呼吸变
得更快。 同样，当你害怕或迷失在自己的脑海中时，你可以在你的呼吸中找到
特定的呼吸模式。
吸
入
呼
气

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One easy way to calm your body and control your emotion is to slow
and deepen your breathing. Try breathing in and out of your nose and
at a gradual slower pace. By doing this you will find that after some
time you will be able to control the emotions in your mind and feel
calm. If you can practice breathing exercise every day for some
minutes in the morning, then you will have better control over your
mind for the whole day and you will feel joyful.
使身体平静和控制情绪的一种简单方法是减慢和加深呼吸。 尝试用鼻子
吸气和呼气，并逐渐放慢速度。 通过这样做，你会发现一段时间后，你
将能够控制自己的情绪并感到平静。 如果你能每天早上练习几分钟的呼
吸练习，那么你一整天都能更好地控制你的思想，你会感到快乐。
慢
慢
呼
吸
进
进
出
出

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2 Try to live without something you have been conditioned into or
addicted to.
Never get used to something so much that you cannot live without it. For
example, if you cannot live without your mobile phone, then sometimes
spend a few hours without your mobile phone. If you have the habit of
watching too much TV then try not to watch TV for one day in a week.
If you eat too much fast food then try eating it only once a week.
By making resolutions like this, you can have control over your mind.
2 尝试摆脱你习惯或沉迷的事物。
永远不要太习惯某样东西，以至于你离不开它。 例如，如果您离不开手机，那么有
时可以不带手机度过几个小时。 如果你有看太多电视的习惯，那么一周中有一天尽
量不要看电视。如果你吃太多快餐，那么试着每周只吃一次。通过做出这样的决
定，您可以控制自己的思想。

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3 Control the mind with the intellect
Before fulfilling the desire that arises in your mind, just think about it, think
about the consequences. If the consequences are bad, then explain it to your
mind and try to curb that desire. For example, if you have a desire to smoke
cigarettes or drink alcohol, then immediately think about the consequences.
Think about the harmful effects of smoking and drinking. By doing this your
mind will automatically give up the bad desires arising inside you and they
will start to come under your control.
3 用智慧控制头脑
在实现你心中升起的愿望之前，先想一想，想一想后果。 如果后果很糟糕，那么向
你的头脑解释一下，并试着抑制这种欲望。 例如，如果您想抽烟或喝酒，请立即考
虑后果。 想一想吸烟和饮酒的有害影响。 通过这样做，你的头脑会自动放弃你内
心升起的不良欲望，它们将开始受到你的控制。

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4 Keep your mind constructively occupied.
“An idle mind is the devil’s workshop” is a well-known and wise saying.
Negative thoughts and desires often arise in an idle mind. Oftentimes, and then you
start to fulfill those desires and then before long you become a victim of this
unwholesome habitual thing.
Therefore, it is wise to always keep yourself busy in some meaningful thing at work or
during your leisure time. You can learn to meditate!
By doing this, useless and discursive thoughts will not easily come to your mind.
You are in control of your mind - your mind will always be wisely engaged.
4 让你的思想保持建设性的状态。
“闲心是魔鬼的工场”是一句众所周知的至理名言。消极的想法和欲望常常在闲散的
头脑中生起。 很多时候，然后你开始满足那些欲望，然后不久你就成为这种不健康
的习惯性事物的受害者。因此，在工作或闲暇时间总是让自己忙于一些有意义的事
情是明智的。 你可以学习冥想！通过这样做，您不会轻易想到无用和散漫的想法您
可以控制自己的思想-您的思想将始终明智地投入。

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5 Calm Your Mind with Meditation
Practice meditation every day to keep your mind calm.
Meditation teaches you to live in the present moment. The more your mind is
in the present moment the calmer your mind will be. A calm mind does not
pander here and there and can be easily directed in the right direction.
A calm mind can think right and make right decisions and there is nothing
better than meditation to calm your mind. When your mind is calm then you
can control it in a better way.
5 通过冥想平静你的心灵
每天练习冥想以保持头脑平静。冥想教会你活在当下。 你的心越是在当下，你的心
就会越平静。 冷静的头脑不会在这里和那里迎合，并且可以很容易地引导到正确的
方向。冷静的头脑可以正确思考并做出正确的决定，没有什么比冥想更能让你的头
脑平静下来了。 当你的心平静下来时，你就能更好地控制它。

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6 Make a habit of reading good books.
Read books that motivate your mind and inculcate good habits in you.
Good books can bring miraculous changes in our lives. All the famous and
successful people in the world have the good habit of reading books. Reading
books changes your thinking. It reduces your stress level and you will start
thinking positively. Your good habits will shape your good thoughts.
Therefore, start reading books from today onwards. This will change your
thinking and increase your control over your mind.
6养成阅读好书的习惯
阅读可以激发您的思想并养成良好习惯的书籍。好书可以给我们的生活带来奇迹般
的改变。 世界上所有的名人和成功人士都有读书的好习惯。 读书会改变你的想法。
它会降低你的压力水平，你会开始积极思考。 你的好习惯会塑造你的好思想。所
以，从今天开始看书吧。 这将改变您的想法并增强您对思想的控制。

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7 Do chanting of mantras or religious discourses (like Buddhist
Suttas) or reflecting on Scriptural Verses.
This practice can help you train the mind to be composed and to be able to
focus on what you are chanting or reflecting on. Always bring the mind back
to the chanting or the reflection should the mind wander away. Always
pulling the mind back to your action of the present moment is like chasing a
monkey that likes to go here and there …you bring the monkey back and tie it
to a central strong post. In time the monkey learns to sit patiently still at the
post. You train and control your mind like this.
7 念诵真言或宗教经文（如佛经）或反省经文
这种练习可以帮助您训练头脑沉着并能够专注于您正在念诵或反思的内容。 如果
心走神了，总是把心带回念诵或反思。 总是把心拉回你当下的行动，就像追逐一
只喜欢四处游荡的猴子……你把猴子带回来，把它绑在一根坚固的柱子上。 随着
时间的推移，猴子学会了耐心地坐在柱子上。 你像这样训练和控制你的心。

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8 Learn to always watch the mind - your thoughts, emotions and
feelings.
They pop up incessantly. Noting them with bare attention and mindfulness will
cause them to cease. You can then go back to what you are doing at the
present moment - with thorough attention and concentration. Constantly doing
this will train the mind to be at where you want it to be … you have a control
over your thinking and emotional states.
8 学习时刻观察心——你的想法、情绪和感觉。
它们不断地弹出。 以纯粹的注意力
和正念观察它们将使它们停止。 然后你可以回到你现在正在做的事情——全
神贯注。 不断地这样做会训练头脑在你想要的地方……你可以控制你的思维
和情绪状态。

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Dhammapada Verse 35 Dhammapada Verse 36
Verse 35. Restrained Mind Leads To Happiness
The mind is very hard to check and swift, it falls on what it
wants. The training of the mind is good,
a mind so tamed brings happiness.
Verse 36. Protected Mind Leads To Happiness
The mind is very hard to see and find, it falls on what it
wants. One who’s wise should guard the mind,
a guarded mind brings happiness.
法句经第 35 颂。克制的心带来快乐心是很难检查和迅速
的，它落在它想要的东西上。 心灵的修养是好的，一颗
如此驯服的心会带来快乐。
法句经第 36 颂。受保护的心会带来快乐心是很难看到
和发现的，它落在它想要的东西上。 有智慧的人应该
守护心，守护心带来快乐。
With Metta,
Bro. Oh Teik Bin
The End
结束