Swami Satyananda~ 智語錄  

上了中年紀的人, 讓自己靜下來, 慢下來,,,,是””相當””重要地.

”靜坐”應該是效益最好的練習. 許多人都覺得靜坐很難, 或是覺得那是學佛人的事, 所以舉足不前, 不然就是半途而廢.

Swami Satyananda 在下文中, 教了我們了一種很簡單的靜坐方法. 不學到就太可惜了!!

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Raja Yoga (國王瑜珈)

The science of meditation, dhyana, is a very important part of yoga. It has a great effect on the human body and mind.

一種靜坐科學 在印度文中稱作 Dhyana 它是瑜珈中非常重要的一部份 對人的身心有著很大的影響

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 Meditation is not only a psychological or spiritual practice, it is an all round practice for everyone, with or without a religious background. The research that has been carried out on the influence and effects of meditation on the brain, nervous system and body, have revealed to us that the practice of meditation brings a great change in the behavior of the brain, the sympathetic and parasympathetic nervous systems, as well as the entire personality.

靜坐不只只是種心理或是精神練習 不管此人是否有無宗教信仰的背景 它是適合每一個人來練習的 透過研究科學家已經驗證靜坐對人體的頭腦 神精系統 與 身體 有著很大的影響 靜坐能改變頭腦中的思考方式 交感與副交感神經系統的運作 甚至影響整個人的性格

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Meditation is the most important practice for all mental and spiritual progress. Any time of the day, or at fixed times morning and evening, you can practice for ten minutes, no more than that. During these ten minutes you are going to invest.

對於頭腦與精神的健康 靜坐是其中最重要的練習 每天中任何時間 早晚兩次找個固定的時間 練習十分鐘 不必多於十分鐘 但這十分鐘你是需要投資的

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Fix your posture and keep your spinal cord upright and straight.

坐下來 身體打直

Close your eyes and fix them at the nose tip. That is essential.

微微閉上眼睛 視線專注在鼻尖 這是很重要的

Don’t move the body. Total immobility must be achieved for a period of ten minutes only, not more than that. The body must become steady like a statue.

不要動你的身體 在這十分鐘之內 你必需要保持完全不動 你的身體穩穩地就像是個石膏像

Next become aware of your natural spontaneous breathing process. Don’t try to breathe in and out. Don’t make any effort to breathe. You breathe all the time, but now you should become aware that you are breathing in and out. Become a witness of the spontaneous breathing process. That’s all, nothing else. Follow the breath awareness for a full ten minutes. At the end of this time, come out.

然後將注意力集中在自己自然的吸吐上 不要刻意地去吸吐 也不要想要去控制它 你從生下來就呼吸 但是從沒有注意過自己的吸吐動作 現在~ 作你自己呼吸進出動作的旁觀者 只要觀看就好 沒有別的 就這樣一直注意自己呼吸的進出十分鐘  

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If possible after one month you can expose yourself to medical test before, during and after the practice. Practical medical and psychological tests though are not the only proof. Your family members as well as your colleagues in your professional life will notice change in You.

你如果願意 你可以在此一個月練習的前中後到醫院作檢查 醫院的報告與心理測驗並不是唯一的證明 你的家人跟你的同事們都會感到你的不一樣

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祝福您 …..