昆達里尼瑜伽—依 Yogi Bhajan 所傳授
編輯與插圖：Harijot Kaur Khalsa

消除你的壓力（DE-STRESS YOURSELF）

1994 年 6 月 7 日
一個九分鐘的冥想，幫助你從生活壓力中恢復。

以下練習可採簡易坐姿（Easy Pose），或坐在椅子上進行，雙腳平均承受身體重量。

1.

彎曲你的右手肘，使右前臂位於身體前方，手掌朝下。

保持手腕不彎曲，讓右手從鼻尖到肚臍之間快速上下移動。將你全部的生命力投入這個動作中。

閉上眼睛，透過閉著的雙眼，將視線看向下巴的中心。

1 分鐘後，將左手緊握成拳，同時持續讓右手上下移動，再做2 分鐘。

這個動作會影響心的心靈意識（psyche of the heart）。

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2.

雙臂自然放在身體兩側。

彎曲手肘，使前臂與地面平行。

左手掌朝下，朝向大地；右手掌朝上，朝向天空。

兩側前臂交替上下移動，就像用雙手拍動彈跳中的球一樣。

3 分鐘。

你正在依照自己的意志，啟動體內的大地元素與天界元素。

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3.

將雙手放在心輪中心，右手放在左手上方。

將頸部向左彎，使左耳靠近左肩；然後將頸部回正，再向右彎，使右耳靠近右肩。

持續讓頭部左右傾斜。

閉上眼睛，讓自己慢慢放鬆並沉浸其中。

2 分鐘。

這個練習能讓頸部自行調整、恢復平衡。

                                          

接著，將雙臂向上完全伸直，十根手指盡可能張開。

向上伸展的同時，收緊全身所有肌肉。

1 分鐘。

然後放鬆。

Kundalini Yoga as Taught by Yogi Bhajan 

Compiled and Illustrated by Harijot Kaur Khalsa 

DE-STRESS YOURSELF 

June 7, 1994 A Nine Minute Meditation to Recover from the Stress of Life. 

The following exercises may be done either in easy pose or sitting in a chair with the weight evenly distributed on both feet. 

1. Bend your right elbow so that your forearm is in front of your body with the palm facing down. Without bending your wrist, move your right hand quickly up and down from the tip of your nose to your navel. Put your entire life force into the movement. Close your eyes and look at the center of your chin through the closed eyes. After 1 Minute make a tight fist of the left hand as you continue moving the right hand up and down for 2 Minutes more. This action affects the psyche of the heart.

2. Sit with your arms down at your sides. Bend your elbows so that your forearms are parallel to the ground. The left palm faces downward towards the earth and the right palm faces upward toward the heavens. Alternately move each forearm up and down as if you were bouncing balls with your hands. 3 Minutes. You are activating the earthly and heavenly elements within you at your own command. 

3. Place your hands at your heart center with the right hand over the left. Bend your neck bringing your left ear toward the left shoulder, straighten your neck and bend your neck again bringing your right ear toward your right shoulder. Continue leaning the head left and right. Close your eyes and mellow down into it. 2 Minutes. This exercise lets the neck adjust itself. Next stretch your arms straight up with the fingers open as wide as possible. Squeeze all the muscles in your body as you stretch upward. 1 Minute. Relax.

本文選自 The Science of Keeping Up 雜誌

Ｖol. Ⅱ.   No.1