我在第一次内观时很喜欢葛英卡discourse，结束后买了他的书，在酒店里看完感觉很受益，还标注很多有帮助的内容，结果和一个一起参加Ashtanga美丽fit有格调的芬兰女子同屋，也许被她distracted，走的时候竟然书落在不知哪里，心里没有遗憾想到或者这个芬兰女子可以看到受益或者酒店里服务人员因此了解到葛英卡内观的益处；这次课程结束又买了同样的书和铁吉老师厚厚的书，背着它一直走了一天，在仰光犹如市场比市场还拥挤集中浓缩缅甸当地农民生活的火车上花5个小时生生看完了G的书，很多时候让座给尼姑和老女人就站在几大坨蔬菜中间看，也真是应景了，感觉很好。我几乎不看paper book都是音频书和电子书，所以把精华浓缩如下分享，也是希望可以帮助到我的书可以帮助有缘看到此文章的你们！
一个小插曲，早晨内观时，想到昨晚看的徐静蕾“一个陌生女人的来信”电影，我知道这是一个欧洲小说的中国版，但内观结束想到我要查一下茨威格是否是奥地利人，不诧异看到他就是“一个陌生女人的来信”原作者，所以说冥想可以启动很多潜意识信息，很多都是密切关联而我们意识中并不知道。
回归正事，以下来自G老师discourse，我相信很多中文版本，我只记录自己心得：
oneself-god realization
我们每个人实相都是god，很多人认为这样想过于自大，那是基于无明ignorance（这个翻译很赞），每个人最小的亚原子细胞里都是一个宇宙，迸发无穷的能量和奥妙，向内看就是一个知晓自己从而宇宙奥妙的过程，知道身体，感官，意识，潜意识，无意识如何交互作用，去除ignorance无明和ego，所以说是self-realization和oneself， god realization 过程。
innumerable biochemical=electromagnetic
不可计数的生化反应，电磁反应在体内发生，所以有vibration，我还没有特别感受到相信不断练习可以感受到。
breath is connected to mental state, help explore reality of body and mind.
呼吸重要性通过瑜伽我们已经知道可以专注和链接身体和头脑，通过内观我们知道可以看清楚身体和心智实相，但对于sensation来说，还只是基础，需要打好基础才可以感受到sensation
craving, clinging-raga; aversion, hatred-dosa
这个我喜欢，因为每时每刻都具备贪嗔，佛教翻译的真是精辟，最神的是craving和clinging关系，很多时候我们是clingling to craving， 也叫做attached to craving，有没有很熟悉，痛点啊痛点！
impurities hidden in the unconsciousness rise to conscious level and manifest as mental or physical discomfort.
无意识当中的不纯洁因子会慢慢通过修行浮出水面，体现在身体和头脑的不舒适上；所以出现这种状况一定不要懊恼，要开心的接受，体验！
Dhamma=universal law of nature=when u help others u help yourself; when u harm others u heard yourself.
自然之法就是Dhamma，我们都要做个遵循自己内心真实善良的人，帮助他人就是帮助自己，伤害他人就是伤害自己。
Dhamma path three sections: sila(morality), samadhi(mastering the mind) and panna(development of wisdom)；sila leads to the development of samadhi, right concentration,;samadhi leads to the development of panna, wisdom which purifies the mind; panna leads to nibbana, liberation from all impurities, full enlightenment.
其实Dhamma之路不是很容易，三个支撑点，这和我们Viva la vida三个砥柱（营养，健身，正能量）一样；Sila就是道德规范，包括不撒谎，不偷盗，不伤害，不喝酒和吸食任何毒物等，目前我都戒酒后就都做到了；第二个就是Samadhi控制管理心智，这个路漫漫，需要严格管理自己心智和专心，可能是一辈子或者几辈子事；第三个Panna就是智慧，明了实相从而进一步获得解脱，实相是什么？就是我们之前提到的，每个人都是God，身心交互产生sensation，sensation和sankara决定我们心智反应，向内看是终极解决方案，aware和equanimity是摆脱痛苦，厌恶和无明的方法（贪嗔痴），人的一生都要和ego作斗争，只要有ego，就没有可能获得解脱。
the stronger the ego the further from the liberation
Ego越强，离解脱越远。
fix your mind more firmly in the present u find easily recall the past when needed and make proper provisions for the future.
专注当下可以更好的记起过去和计划未来，当需要时！
kalapa is subatomic particles which arise and pass away with trillions of times within a second, consists four elements: earth, water, fire and air; in real life there is no solidity.
Kalapa小到不可看不可衡量，次原子粒子，每一秒都在升起和消逝，所以我们足够专注就会感受到它的vibration，它有四个成分：土，水，火，空气，生命中没有固体。这个冥想中要慢慢细细体会，我们这个身体就是一个亲水胶体黏在一起物质，我们的sensation，sankara或者spirit游离于之中，最终这个身体破损消逝后，sankara会转到下一个亲水胶体上。真的没啥可重视的，虽然身体是个temple，载体，但不外乎此。
four aggregates of mind: consciousness, perception, sensation, sankara(reaction)
所谓心智是四个集合物：意识，认知，感受和反应；而这个神奇mind存在浑身上下每一个原子，亚原子颗粒里，不是头脑和心仅此而已，通常我们认为头脑控制一起，心控制感情，看来全不靠谱。
if the present is good, one need not worry about future.
虽然陈词滥调但做到还是人生难题：把现在过明白就无需担心未来；每一个念头升起都要提醒自己，只过好现在，每一个现在moment是不是都挺好的：我喝着铁竹营养水吃着益生菌看着晨起的阳光试图穿越薄雾（雾霾？）挣扎而起写作，很美啊，不要去想一会瑜伽，早餐，下午内观，晚上活动，通通不重要。
vipa teaches the art of dying, how to die peacefully harmoniously by learning the art of living, how to become master of the present moment.
死得好是vipa教我们的，G老师安详去世据说很幸福，怕死就不说了，先说要明白活的艺术：就是活好每一个时刻，现在！
most of time u react to sensation, but a few moments u remind equanimous, which very powerful and reach the stage that u can smile at any sensation.
如果我们能有那么几秒不对sensation起反应，作用大去了！基本是跨时代的跳跃，慢慢我们就可以对任何sensation都微笑。
accept the suffering, examine the pain objectively, as if it is someone else's pain
接受疼痛痛苦，客观细致观察它，恍如其他人的伤口和痛苦；这个真的很有效，我的膝盖或大腿瑜伽打坐疼，我就仔细看入它的内部，一点一点检查，发现痛就消失啦，没有上升到我的心里，确实升起和消逝，因此很多的痛都治愈了，没有那么痛。
even if pain exists one no longer suffered, instead can smile at it as one can observe it.
所以即使疼痛存在，如果可以仔细观察，甚至微笑观察，人就不会痛苦。痛苦和疼痛区别，就是饥和饿区别，一个是心感受，一个是实际存在。
whenever one develops craving wether to keep a pleasant sensation or to get rid of unpleasant one, if craving not fulfilled one starts suffering.
一旦我们对某种感受有渴求（要吃，要喝，要sex，要贪睡）或者试图去除某种不好的感受，一旦实现不了就开始痛苦；但实现了就不痛苦了吗？更大痛苦，因为人性就是如此，我们开始要更多，总有不能履行的时候或者过多之后的后果。
attachment to the material five aggregates, four mental aggregates of consciousness, perception, sensation and reaction; clings to them as I, mine, wherever there is attachment there is condition to be misery.
执着于感官和身体各个需求都是痛苦，一旦开始执着，痛苦就有了培养的土壤。
out of attachment one generates strong reaction, sankara, which has deep impression on the mind and give a push to the flow of consciousness to next life.
因为执着才会产生业力，执着给心智一个很深的印记，从而推动意识进入下一个轮回。
ignorance: one does not know what one is doing, how one is reacting-generating sankara,suffering reminds - flow of consciousness- mind and matter- five sense organs and mind- contact- sensations - liking and disliking
无明就是不知道自己做什么和为什么做，仅仅反应，产生业力；只要有业力，意识流存在，心智和身体存在，感官存在，接触，感受，喜欢和不喜欢，循环周而复始，不得解脱。
ignorance - misery, how to eradicate ignorance : one deeps wisdom and does not react to sensations.
无明是罪魁祸首，如何消除，不再对sensation起反应！！！
how to act instead of react: wait a few moment, remaining aware of sensation and equanimous, then make a decision and choose an action; proceeds from a balanced mind.
行动而不是被动反应：停一下，意识到自己感受和平常心，之后做决定，但心平衡平静。
sensation is missing link between external object and reaction; reaction comes to conscious level it becomes so strong and can easily overpower the mind.
sensation是外部物质和反应的桥梁，一旦反应到了意识层次已经如此强壮，会战胜心智。
one stops reaction where it start: physical sensation where craving and aversion begin, one can come out of misery.
只有我们在贪婪和嗔怒感受停止反应时，我们才可以脱离苦海。
kalapa: weight from heaviness to lightness is earth element, cold to heat is fire, motion from stationary to movement is air, cohesiveness of binding together is rather.
我们次离子中轻重时土元素，冷热是火元素，动静是空气，链接是水；这个内观时很明显，如果感觉很轻，就是土元素起重要，很多时候发热就是火。
flow of matters needs food and atmosphere, flow of mind needs a present or a past sankara
物质身体需要食物和环境，心智需要感受和sankara；这里环境对身体很重要，我们知道雾霾国家身体好不来，同样战乱国家人的身心都是负面影响，而出生在瑞士丹麦就是含了个金钥匙出生！
remaining equanimous one find gross solidified, unpleasant sensations to dissolve into subtle vibration, a very pleasant flow of energy throughout the body.
保持平常心慢慢的粗重固体不愉快感受会融化成细微震动，全身都是一种愉悦能量的流动！这多么吸引人啊，但同时不要执着，现在我们没有实现的不要一味追求这种感受就背离dhamma原则：平常心。
when a subtle and pleasant session arises, one accepts it even enjoys it without elated or attached to it; understands the impermanent nature of all sensations, smile when arise and pass away.
即使非常愉悦和微妙感受出现不要得意忘形和执着，理解无常的实质，都会升起和消逝。
whatever arises in the mind is accompanied by a physical sensation.
心智中任何升起都会有感官的伴随体验。
the greater rest of mind is to remain aware and equanimous.
心智最好休息是觉知和平常心。
experience the stage beyond mind and matter-nibbana, one experiences nibbana for first time, one is totally changed: no longer perform many action to a future life in a lower form of existence; one experience deathless, where nothing arises and pass away.
一旦获得解脱，我们就会彻底改变，不会再以低层次状态反应，获得“不死”没有任何升起和消逝！这个真的好吗？我记得之前问过Sunny，我很喜欢活着的经历，轮回也蛮好的啊，为啥终结？其实是没有真正体验到它的苦，一直是craving，aversion，ego交错，因为喜欢这些感受，所以觉着还不错，一旦看清实质，真的就是苦！
one takes refuge in the Buddha is to develop the quality of buddha: enlightenment, pays respect to quality not sect or person; walking on path of Dhamma: sila, samadhi, panna, nibbana/liberation; overflowing with love, compassion, joy for others, helping others, full of perfect equanimity; remaining peaceful and happy within oneself and making others peaceful and happy
佛陀弟子或者追随佛陀，首先有佛陀获得开悟的动力，尊重众生实质而不是种族或某个人，严格执行sila，samadhi，panna获得解脱；充满爱，仁慈，为他人欢喜，帮助他人，完美平常心，和自己他人保持平静，快乐。爱吗：这么多条，记住都难，就只能一点点做呗，修行几辈子才可以得正道，成为佛陀弟子不易啊！
Buddha said highest welfare is the ability to keep the balance of one's mind in spirit of all the vicissitudes, the ups and downs. smile in every situation, a real smile from the heart; if one has equanimity at the deepest level within one has the true happiness.
佛陀说最大福祉是不管世事变迁，高低起伏，都保持平衡心，对任何情况微笑，只有一个人内心深处根植平常心，才会有真正快乐！得了，解药来了，我们接得住吗？如此简单，如此平实，如此苦难，需要几生的修行啊！
if person can only take hard words and actions, before doing so one has to examine if the mind is balanced and only love ht compassion for that person, if so action will be helpful.
如果碰到人和情况必须严厉对待，就要检查自己是否有爱和慈悲，自己行动才会有帮助。这个对我很实用，因为经常不愿意say no和习惯性帮助别人，使自己很难受或者被反复利用，对自己对他人都不好，需要采取行动的时候必须坚决，世界上那么多需要帮助的人，为啥一直帮助一个不知到如何感恩从而去帮助他人的人呢？
One is ultimately responsible for his own suffering and calmly and peacefully does what he can to change the situation but without any anger or hatred towards others; only love and compassion for those who are harming him. all he creates for the future is brightness.
每个人痛苦100%是自己责任，但要平静的改变自己痛苦，对造成伤害的人充满爱和慈悲，做到如此，未来充满光明。这个说的好，做起来有些难度，对造成伤害的人不但不要恨，还要爱，估计只有bhanga时候可以做到。
Do not run away from problem, just observation; even for a few moments, this self-observation will be a shock absorber between the external stimulus and one's response.
碰到问题不要逃避，观察它，等一下，自我观察是外部导火线和反应最好的缓冲器。
one is completely responsible for his own misery or happiness.
每个人对自己悲喜负全责。
person is misbehaving because he is suffering.
行为不良的人是因为他痛苦。
ten mental qualities to total egolessness; renunciation, morality, effort, wisdom, tolerance, truth, strong determination, pure selfless love, equanimity, donation.
10个品质可以去除ego：出家，德性，努力，智慧，容忍，真相，坚决心，无私，平常心，捐助
triple gem in buddha, in Dhamma, in Sangha: gratitude to serve others without anything in return, to guatama the Buddha, surrendered to Buddha for 10 days.
感恩，没有任何期望值。
aware of the nature of the mind not single thought: craving, aversion, ignorance and agitation are present or not, whatever it arises in the mind , will be accompanied by a physical sensation;
对自然发生有觉知，而不是几个思路，看是否贪嗔痴和激动存在，留意他们如何和身体感受作用。
between the object and reaction is a missing link: sensation.
sensation是外部和反应链接。
arising and passing away separately-arising and passing away simultaneously: gross sensation dissolved into subtle vibrations, mental physical structure disappears: bhanga-dissolution, then attachment goes away
解脱过程是个漫长过程：首先体验到升起和消逝分别发生，之后一起发生：厚重感受融化为细微震动；之后身心结构消逝：bhanga完全消融，所有执着消逝！这是一个多么令人神往的境界，此生只可意会，精进之下希望可以未来人生体验到。
Vipa is explained in The Satipatṭhāna Sutta(The Discourse on the Establishing of Mindfulness), and the subsequently created Mahāsatipatṭhāna Sutta( The Great Discourse on the Establishing of Mindfulness), are two of the most celebrated and widely studied discourses in the Pāli Canon of Theravada Buddhism, acting as the foundation for contemporay vipassana meditational practice. These suttas (discourses) stress the practice of sati (mindfulness) "for the purification of beings, for the overcoming of sorrow and lamentation, for the extinguishing of suffering and grief, for walking on the path of truth, for the realization of nibbāna."
我一直试图找到buddha确实教授过vipassana，在他那个时期，两部佛教巴利文著作SS，MS提到过，强调mindfulness练习：纯净我们，摆脱痛苦，悲伤，走入正道，实现解脱。看来G老师说的都有查证，我很尊敬他完全没有ego，一直强调是佛法佛陀传承，他个人是个正法使者，把自己影响放得很低；包括佛陀在很多唱颂里也提到很多方法道理之前之后都存在，不是他的发明，他是发现如何利用这些方法摆脱痛苦，贪嗔痴的人，甚至从没有说过自己是超越人的解脱之神！如果我们能够超越ego，看来这个是最难的，我们就迈入正道，开始前行！