简介 Introduction
《掌中解脱》为帕绷喀大师（第三世墀江仁波切）所著；
是作者在1921年藏历铁鸡年将《菩提道次第广论》Lam Rim讲义整理成书的一部重要佛学宝典。
从此刻开始 From Now On
经常思考我如何可以帮助他人 Always Think About How Can I Help Other People
以下内容为本人将一周的学习整理供更多人参考和践行的方法；
作为学习记录，内有中文，英文，藏文拼音穿插，谢谢。
如果你真心想帮助世界上更多的人，脱离于在人世的各类痛苦之中，你需要具备以下六种技能：
If You Want to Help The World Escape From Different Kinds Of Suffering, You Need to Have These 6 skills：
1. 给予人们他们所需要的，物质，情感，精神修行相关支持；
Give others whatever they need: material, emotional,or spiritual;
2. 学习道德准则，全力持守并感到快乐，绝不伤害另一个生命；
Learn a code of ethic and to keep it strong and happy, never hurt other living thing;
3. 耐心，即使面对最糟糕的状况或遇到最难相处的人也是如此；
Be patient, even in the worst situations, or with the most difficult people imaginable;
4. 纯粹的享受做任何一件帮助他人的事情；
Simply enjoy, deeply, doing anything that helps someone else;
5.冥想;
To Meditate;
6. 运用冥想看到空性；
Use that meditation to see emptiness.
如果想要帮助更多的人，成为分享智慧的老师，你需要学习与了解业力，你还需要具备以下八种特质：
If You want to help every one in this world, to become a teacher who can share wisdom to your students, you need to know Karma, you also need to have these 8 qualities：
1. 你要长寿 You should have a Long Life
获得长寿的四个业力： Four Causes to Have a Long Life:
1) 不杀害各种形式的生命; Don't Kill Any Living Creatures; （素食，植物蛋白 Vegetarian）
2) 帮助处于紧急状况下的人，受饿的人；Help People Who is In Emergency or In Hungry；
3) 帮助囚犯； Help Prisoners
4) 帮助病人；Help Patience
2. 你要有高颜值 You should have a Nice Face
获得高颜值的五个业力：Five Causes to Have a Nice Looking
1) 不对人产生怒气，相由心生；Don't get angry with other people;
2) 不对事物感到烦躁，如交通，天气冷热，飞机延误；Don't get upset with things, outer factors;
3) 供养佛像；Decorate Buddha
4) 给他人买衣服； Buy clothes for other people;
5) 给他人买点小饰品；Buy some jewelry for other people
注：外在不是追求的目标，但好看确实会让人感觉舒服
PS: It's not always correct but people do see people's face and will feel better.
3. 获得他人尊重，较高的社会地位 Get Respect From others, High Social Statue
获得尊重的四个业力：Four Causes to Have high social statue
1) 在任何场合，不产生优人一等之心，戒骄戒躁；Check if you have any pride in any situation;
2) 当义工或志愿者，干别人不愿意干的活；Be volunteers, take the lower position take dirty works;
3) 尊重他人；Respect other people，show respect to everyone
4) 给服务人员小费以示对他工作的认可和尊重；Give tips to show respect
注：获得高地位不是追求目标，但有一定的影响力帮助更多人
PS: It's not always correct but higher social statue do have power of influence to help more people;
4. 获得额外的财富帮助他人； Have Extra Money to Help People [DBANG PHYUG CHE BA]
获得额外财富的三个业力：Three Causes to Have extra money
1) 修建寺庙； Build temple;
2) 装饰佛像；Decorate Temple and Buddha;
3) 帮助需要的人； Help People In Need
这里有三类布施的重要对象 There Are Three Kinds of People to Give Support
① 你的父母，给金钱给父母；Give support to your parents;
② 帮助处于紧急状况下的人; Give support to someone in Emergency;
③ 能够帮助更多人的人；Give support to someone who can help many other people
5. 他人听从于你；People Listen To You [TSIG BTZUN PA]
让他人听从于你无关你讲的内容，而在于你的业力
获得他人听从的三个业力：Three Causes to Have people listen to you
1）不伤害他人的感受；Don't Hurt Other People's feeling;
2) 言前三思；Think Before You Speak;
3) 反驳的智慧；Any one criticize you, get back to him three days later, have wisdom.
6. 获得力量；Power [DBANG CHE BAR GRAGS PA]
获得力量的三个业力：Three Causes to Have Power
1) 尊重你的老师； Respect Your Teacher (if they are doing good things)
2) 帮助你的父母； Help Your Parents;
3) 帮助穷人，病人，老人；Help Poor, sick, and old people
7. 祝愿全世界男女 生来平等；
Make A Pray for Man&Woman are Born Equal [SKYES PA NYID YIN PA]
唱诵：Sing
I Bow in Respect
To the Lama of Wisdom
To the Spear of Light
To the Heart of Prayer
To Quiet Sense
And the Gentle Voice
8. 强健的身心; Strong Body and Strong Mind
获得强健身心的四个业力：Four Causes to Have Strong Body and Mind
1) 帮他人提东西；Help People Carry Something;
2) 与人同行； Accompany Someone to Go Somewhere
3) 不要给他人不好的食物； Don't give bad food to others
4) 时刻有单纯美好的动机；Always Have a Good Motivation
在这个世界上，许多人以为只要把自己不好的习性习惯藏起来擖起来，别人就不会知道；从而整天忙于隐藏自己的坏习惯和坏习性而非修正自己及养成好的习惯。时间可能会淡化你养成的不好的习性或犯下的错误，但业力永远不会。
In the world, people think if we can hide the bad habits, no one will know. So people spent so much time in hiding the mistake instead of fixing them or creating good habits. Time might fade the bad habits or mistake away, but Karma Never Forget.
四力量：如何拔出不好的种子，去除不好的业力，使用四力量
There are 4 powers to remove bad karma:
1.想一想‘笔’的概念，回顾一下一切从何而来（基础力）
Think About Pen/Emptiness（Basic power)
2.下定决心和勇气趁种子在心识里增生之前阻止它
Stop Planting Bad Seeds Right Away When you have that Consciousness
3.立誓不再犯一样的过错
Promise that you will never make the same mistake again
4.采取一些正面的行动来把种子平衡掉
Do Something Good to Balance the karma
平衡业力的六种方法 Six ways to Balance bad Karma:
① 唱诵佛陀名号 Sing the Names of Buddha [DE BZHIN GSHEGS PA'I MTSAN]
② 念经持咒 Recite Sutra [GZUNGS SNGAGS DANG]
③ 学习佛法 Learn Buddha Dharma [MDO DANG]
④ 学习空性 思维空性 Learn Emptiness, Think Emptiness [STONG NYID DANG]
⑤ 供养佛像 Offering Flower, Fruits to Buddha [MCHOD PA DANG]
⑥ 珠宝装饰佛像 Decorate Buddha [ SKU GZUGS LA BRTEN PA RNAMS GANG GRUB CIG BYA]
注：明智的忏悔，不必忧伤和愧疚，而是立即采取行动，勇敢快乐地拔出坏种子
PS: Intelligent Regret; No need feel sad or guilty but take action right away. Have the courage to remove bad seeds happily.
不要忘记时时有成为一个学习好榜样的想法
Never Forget to Have an Idea That I'll Become a Living Example
业力法则四定律 Four Laws of Karma
1.种什么因，得什么果 What seed you plant is what Fruit you get
如: 我们的生命老师授予我们的是知识和智慧，当我们种出老师的种子，我们必定曾与他人分享过知识和智慧。
Eg: What our life teacher has granted us is knowledge and wisdom, and so when we planted the seed for them, we must have shared with someone else, knowledge and wisdom.
2.得到的果一向比种下的种子大出很多、很多
The grew up of seed will be much bigger than the seed we planted in.
3.不种因，不得果 There is No Fruit without Planting Seed
4.种因必得果 What you Planted in is What You're Going to Get
四步骤 Four Steps
1.言简意赅一句话，说出你人生中想要的是什么
Decide What You Want in your Life;
2.计划你要帮助谁获得一样的东西，以及你要带对方去哪一家星巴克谈这件事
Choose a Person Who Want The Same as You, make an appointment in a coffee shop;
3.实际采取行动帮助对方
Take The Real Action To Help That Person
4.咖啡冥想：上床睡觉时，想想你为了助人所做的善事
Coffee Meditation; When you go to bed, think of the kind deeds you did for other people
四朵花（种子成熟的四种方式）Four Flowers, Seeds Open
1.给予什么就得到什么回馈 What you give out will get back to you very soon;
2.行为变成习惯 Your good behavior becomes your Habits;
3.你的所作所为，创造出周遭的人们与你的世界 What You do is creating people and your world around you;
4.你创造出你接下来要进入的世界 You Also create a World That You Are going to Enter
由种种子得到的好结果，开花结果，也就意味着好种子停止生长了；因此我们需要不断有好的发心，不断有积极的思维方式，做好的事情。
When you get something from a seed opening it means that seed already grown up so you need to continually plant new seeds by giving out good intention, think positively, and do good deeds for other people.
狮子舞冥想 Lion Dance Meditation/
打造我的修行引擎 Building My Practice Machine
真正冥想不用跑到高山仙境，只要无时无刻想着老师所教授的真谛，时时心怀对他人的感恩，为他人做过的好事，祝愿他人有更好的生活，你就已经是在修行了。
Real meditation is When you stay anywhere and thinking the real meaning by the teacher about the truth, then you don't need to go anywhere special on a mountain or in a cave. In That moment in thinking about all the good deeds and thankful and wish others all the best is already a real meditation.
狮子舞之层塔 Lion Dance Levels:
佛教把世界分成欲界、色界、无色界，合称三界；
Buddhism Divided The World into Three Realms:
Desire Realm/Form Realm/ Formless Realm
0 层=观想聆听周围的噪音=欲界：有五觉：听觉 味觉 嗅觉 触觉 视觉
0 Ground Level= Desire Realm: Normal Human state of mind/ Five Senses
色界 分为四层：There are Four layers in The Form Realm
1层=观想自己的心跳 First Layer Listen to your own heart beat
2层=观想自己住在心内，感受心在外的跳动 Second layer feel you are inside your heart beat
3层=观想心在你的远处跳动 Third layer feel your heart beating in a distance
4层=观想意识在一颗水晶般的糖粒中，你在糖粒之内 Forth layer a crystal sugar you are inside
无色界分为四层：There are four layers in The Formless Realm
1层：意识在一片平静的海洋中 Your Mind in a vast peaceful ocean
2层：小石头落入平静海洋中荡起的涟漪一圈圈无限扩大到星球之外 A stone in the ocean create ripples expanding to the other planet or outside the universe
3层: 关上所有意识 Turn off the light of the mind, stop anything that come into the mind
4层：关上意识，但有任何想法进出，不阻挡，静观 Turn off the mind still but when there is anything come to the mind, be quiet with them
空性：Practice to See Emptiness
1. 将曾经帮助过你的上师,真人的形象带进意识中
Bring Your teacher to sit in front of you, a real teacher you can feel the smell and warmth from him;
2. 思考老师在你眼中具有的一个非常优秀的特质
Think of one his best qualities that You feel very impressive about;
3. 将意识回到你的前额，想象前额有一个小房间里面放着5/6颗银光闪闪的种子
Your mind go to your forehead think about 5-6 silver seeds inside a room in your forehead;
4.种子逐渐裂开，开出了你对老师那个优秀特质的图片
The seed is opening when it open there is a picture of the teacher's quality come out from the seed
5. 这个特质通过你前额的后方，经过你的大脑意识打开投射在老师全身
The seed of the quality open and through the back of your forehead come out from your mind to project on and cover the whole body of your teacher;
6. 另外的种子逐个打开相同的图片出来经过同一个位置投射到老师的身上
Other seeds open one by one with the same picture of your teacher's quality and through the same channel project on your teacher's whole body;
7. 对于你对老师的特质的看法，思考这个特质实际上来源哪里？
Think About where actually does the quality of the teacher comes from?
8. 在脑海中回顾想象你以往或上辈子的什么经历造就了现在你所看到的老师的特质，编一部电影；
Make a movie of your life or your past life which create that seed of the quality of your teacher;
9. 恭敬地请你的老师做到旁边，邀请同一个老师回到你的面前，这个老师是不具有任何特质的；
Politely invite your teacher to sit by a side and invite the teacher without any quality;
10. 这个不带有任何你的评价及不具有任何特质的老师是一个偶然的遇见，这个老师的肉身存在是从宇宙大爆炸到尘埃到雨水到微生物到细胞到海洋中的鱼到猴子到人类的一个偶然的存在体，由于不知什么原因跟你相遇的一个存在
This teacher is someone without any quality and you don't have any comment on him; He is someone come from the big bang of the universe from a dust from a drop of rain from a microorganism from a cell from a fish in the ocean from a monkey to become a human, he is an accidental existing being and it's a coincidence that you met him in a certain place at a certain time.
11. 请这位不带有任何特质的老师坐到一边，在邀请具有特质的老师回来之前，先将自己的意识放在这个刚才老师坐过的这个空间之中
Invite this fake teacher to sit by the site and before inviting your real teacher come back, put your mind into this empty space, stay there for a moment;
12. 邀请你意识中的老师回来，跟他一起静静坐一分钟；
Invite your real teacher to comeback sit in front of you for a quiet minute;
13. 感谢老师
Be grateful to your teacher
14. 将意识倒序回到无色界的第四层/第三层/第二层/第一层/色界的第四层/第三层/第二层/第一层/
慢慢睁开眼睛，伸个懒腰，舞蹈结束。
Bring your mind back from The 4th/3rd/2nd/1st level of Formless realm to 4th/3rd/2nd/1st level of Form Realm and slowly open your eyes and stretch to finish the lion dancing.
你的75%时间在为这一辈子做计划，25%的时间在为下一辈子做计划，如果你的25%可以稍微增加一些，你就会非常自在喜乐，获得真正的人生领悟。
You Are using the majority of your time 75% to plan this life and 25% of time planing next life. If your 25% increases, you will lead to a very happy and enlightened life.
如果你每天坚持做狮子舞冥想，你就是真正的修行者，你就是在为下一世做计划了。
If you practice Lion Dance Everyday, as a real meditator, you are planing your NEXT LIFE.
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当你开启全新的一天， 你的身体就像海洋中的泡泡，泡泡的身体眨眼间就破灭了。
人的身体也是一样，人的身体有影子。
当人死后，身体不见了，化作尘埃；但是业力就像影子一样，会一直跟随，是甩不掉的；
因此我们必须要做许多好事，创造好的业力。
When you start a new day. your body is like a bubble in the ocean. Bubble will pop, until lose its body. The same with our body with shadow. After we die, we'll have a shadow of Karma, the karma we make this life is attached to us just like a shadow of our body, we can't get rid of it no matter with bad or good deeds. So try your very best to do good deeds.
感恩老师在宗巴喀大师诞辰的第二天做的火供去除障碍
Thanks For The Fire Offering in the next day of Je Tsongkhapa‘s Birthday by Geshela to Burn out All kinds of Obstacles
酥油：去除阻碍领导力的阻碍
Ghee: All obstacle of leadership burnt out
树木：去除阻碍财富自由的障碍
Wood: All obstacle of financial freedom burnt out
黑芝麻：去除坏种子的障碍
Black sesame： All bad seed burnt out
小麦：去除阻碍长寿的障碍
Wheat: All obstacle of long life burnt out
大米：去除阻碍好种子成长的障碍
Rice: All obstacle of good seeds growing burnt out
奶酪：去除阻碍我到达完美幸福的障碍
Cheese: All obstacle of reaching perfect happiness burnt out
吉祥草：去除阻碍保护我，我的家庭，我的国家的障碍
Reineckea Herb: All obstacle of protection of myself, my family and my country burnt out
芥菜籽：去除我人生的所有障碍
Mustard Seed: All obstacle of my life burnt out
大米：去除阻碍家庭及国家繁荣富有的障碍
Rice: All obstacle of prosperity of my family and my country burnt out
青稞：去除让我及时完成任务的障碍
Wild Oat: All obstacle of my finishing task in time burnt out
黄豆：去除让我身心获得力量的障碍
Soybean: All obstacle of my physical and mental power burnt out
小麦：去除让我自己及家人健康不生病的障碍
Wheat: All of the disease of myself and my family burnt out
啤酒：去除阻碍我证悟的障碍
Beer: All obstacle of my enlightenment burnt out
肉：去除阻碍我开悟的障碍
Meat: All obstacle of my enlightenment burnt out
特别混合物：去除阻碍我家人开悟的障碍
Special Mixer: All obstacle of my family enlightenment burnt out
写在最后:
如果世界不是空的，我们便无法种种子。
If the world is not empty, you can't plant a seed in it.
|| 希望本次学习整理，对您有帮助
感恩
Best Wishes