為了減輕由二元性所造成的痛苦（To Relieve the Suffering Caused by Duality）

 

為了減輕由二元性所造成的痛苦

1996 年 6 月 19 日

1.以簡易坐姿（Easy Pose）坐好，上臂靠近身體兩側。手肘彎曲，前臂向上伸展。

拇指扣住水星指（小指）與太陽指（無名指）。木星指（食指）與土星指（中指）分開，形成一個「V」字形。將兩側肩胛骨用力向內夾緊，這會使你的胸廓向前推出約半英吋至一英吋半。下巴微微內收，雙眼閉上。

這個冥想配合 〈Ardas Bhaee〉的純音樂版本進行。第一分鐘，隨著旋律吹口哨。接下來兩分鐘，從丹田發出聲音，大聲唱誦 Ardas Bhaee 曼陀羅。（唱誦時，將丹田向內收。）

2.雙手在頸部後方交扣，身體向後傾斜 60 度。深深吸氣，屏住呼吸 5～10 秒，同時強而有力地將丹田向內收。

像大砲開火一般呼氣。再重複這個順序 2 次，然後放鬆。

To Relieve the Suffering

Caused by Duality

June 19, 1996

1. Sit in easy pose with your upper arms close to your sides. Your elbows are bent and your forearms extend upwards. Your thumb locks the Mercury and Sun fingers. The Jupiter and Saturn fingers are split in a "V". Squeeze your shoulder blades together, which will push your ribcage: one half inch to one and one half inches forward. Keep your chin pulled slightly in and your eyes closed. This meditation is done to the instrumental version of "Ardas Bhaee"

. For the first minute, whistle along with the tune. Then, for the next two minutes, chant the Ardas Bhaee mantra out loud from the navel. (Pull the navel in as you chant.)

2. Lock your hands behind your neck and lean back sixty degrees. Inhale deeply, hold the breath for 5-10 seconds as you strongly pull the navel in. Exhale like cannon fire.

Repeat this sequence two more times and relax.

本文選自 The Science of Keeping Up

VolⅢ  No.2

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