After Reading Takuan: Part 13 不動智神妙録を読んで１３

意思でもって心を制御しようとするのは，想像以上に難しい。例えば，考えたくない思考や感情を心の中から無理矢理押し出そうとすればするほど，皮肉にも考えてしまう。これを逆説的効果と言う。そうして悪戦苦闘するかと思えば，気がつくと知らぬ間に，我々の心はその場と関係のないことをあれこれ考え始める。これはマインドワンダリングと呼ばれる。マインドフルネスとは集中力と観察力を養うことで，勝手に駆け回る心と上手に付き合う術である。まず呼吸の一点に意識を向け続けて，集中力を身に付ける。さまよいに気づいたら再び呼吸に戻る。これによって徐々に心がさまよいにくくなったり，嫌な思考や感情が勝手に消えていったりする。しかしこれはあくまで修行の前半である。集中力を身に付けたら，徐々に一点集中からその観察対象を身体全体へと広げる。やがてその場をも含む世界全体を見渡す俯瞰的な視野を得る。この集中と観察こそが，修行者の武と生を豊かにする。

Controlling the mind on one's own will is more difficult than we expected. For example, the more we forcibly push unwanted thoughts and emotions out of the mind, ironically the more we think about these thoughts and emotions in the mind. This is called paradoxical effect. Though we fight desperately against them, on the other hand, we unconsciously begin thinking about this and that, which is not related to the present task or situation in front of us. This is referred to as mind-wandering. Mindfulness is an art to get along with the uncontrollable galloping mind by cultivating the ability to concentrate and observe. First, continue to pay attention to one point --- your breath --- for improving concentration. When you are aware of your wandering mind, pay attention back to your breath again. By practicing this, gradually, your mind will hardly wander, or bad thoughts and emotions in your mind will disappear without your intention. But, this is actually the first half of the mindfulness practice. After you learn the skill to concentrate, gradually broaden your attention from the one point --- your breath --- to your whole body. Then, acquire a comprehensive perspective to overview the whole world including the present task or situation in front of you. This concentration and observation just enriches the practitioners' martial art and life.