*正念球12分钟引导*
*12-Minute Mindfulness Ball Guide*

*开场：*
*Opening:*

一把椅子、一个球，一处安静空间，放松身心，跟随节奏练习。
A chair, a ball, a quiet space — relax your body and mind, follow the rhythm of the practice.

*第一部分：安坐调身-稳如松，坐如钟。*
*Part 1: Settling the Body — Stable as a pine, seated like a bell.*

良好的坐姿是运动的基础
Good posture is the foundation of movement.

让我们调整坐姿。请坐在椅子前三分之一处，双脚与肩同宽踩实地面，膝盖与脚尖在一条直线上，脚尖朝前，大腿与地面平行，小腿垂直，坐骨坐于椅面，骨盆处于中立位，核心收紧，良好的坐姿让运动有稳定的支撑，也有利于气血通畅。
Let's adjust our sitting posture. Sit on the front third of the chair, feet shoulder-width apart pressing firmly into the ground, knees and toes aligned, toes pointing forward, thighs parallel to the floor, shins vertical. Sit bones rest on the seat, pelvis in a neutral position, core engaged. Good posture gives movement a stable foundation and helps qi and blood flow freely.

随后，我们慢慢将注意力移到脊柱，想象脊柱像积木一样，从尾骨开始，一节一节向上叠起来，直立但没有具体的用力点。头顶心好像有一根绳子轻轻向上提，下巴微微收一点，后脖颈轻轻地靠向衣领，感觉脊柱*像一串珍珠被拎起来。*
Then, slowly bring your attention to the spine. Imagine the spine as building blocks, stacking up one vertebra at a time from the tailbone — upright but without a single point of force. At the crown of the head, feel as if a string is gently lifting upward. Tuck the chin slightly. Let the back of the neck rest softly against the collar. Feel the spine *as if a string of pearls is being lifted.*

深呼吸气沉丹田，让身体饱满端正，随着吸气，小腹像充气的轮胎稳定的支撑起身体，缓慢呼气，腰部放松，让骨盆稳稳地托住上身，感受上拎下拽的力量，让脊柱自然伸展开。
Breathe deeply, sink the qi into the dantian. Let the body become full and upright. On the inhale, the lower abdomen supports the body like a tire filling with air, stable and firm. Exhale slowly, release the lower back, let the pelvis steadily cradle the upper body. Feel the upward lift and the downward settling — let the spine extend naturally.

肩膀放松，像安放在脊柱上的一根水平方向的衣架，挂住整个身体，胸口微微展开，但不刻意挺起。眉心舒展，嘴角微微上扬。
Shoulders relax, as if draped over a horizontal hanger resting on the spine, holding the whole body. The chest opens slightly, but without deliberately thrusting it forward. Smooth the brow, let the corners of the mouth turn gently upward.

此刻，身体呈现出一种稳定、中正、放松、庄严的状态。
In this moment, the body settles into a state of stability, centeredness, ease, and dignity.

*第二部分：静心调息-闭目凝神，静心调气。*
*Part 2: Quieting the Mind, Regulating the Breath — Close the eyes, gather the spirit, calm the breath.*

现在，双手抱球，轻贴小腹，闭上眼睛，专注呼吸。把注意力带到呼吸上
Now, hold the ball in both hands, resting lightly against the lower abdomen. Close your eyes. Bring your attention to the breath.

吸气，新鲜空气充盈身体；呼气，呼出疲惫与紧张。
Inhale — fresh air fills the body. Exhale — breathe out fatigue and tension.

深呼吸，吸气，小腹微微隆起顶起正念球，呼气，球贴小腹，让身体更放松；
Deep breath. Inhale, the lower abdomen gently rises, lifting the mindfulness ball. Exhale, the ball rests against the abdomen, letting the body relax further.

吸气，让心慢慢沉下来，呼气，杂念渐消。
Inhale, let the mind slowly settle. Exhale, scattered thoughts fade away.

*第三部分：持心抱球*
*Part 3: Holding the Ball Mindfully*

双手左右抱球，掌心放在球面两侧，力量自然穿过球心，感受双手与球接触的触感。
Hold the ball from both sides, palms on either side of its surface. Let your strength pass naturally through the center of the ball. Feel the sensation of contact between your hands and the ball.

双臂自然弯曲，缓慢抬球至球心与心口齐平，肩膀全程放松，不耸肩、不伸臂。
Arms naturally bent, slowly lift the ball until its center is level with your heart. Shoulders stay relaxed throughout — don't shrug, don't extend the arms.

*第四部分：正念转球*
*Part 4: Turning the Ball Mindfully*

循序渐进以身带球，慢慢侧身，以身带手，双手同时推动，让球随着身体匀速缓慢地转动。
Step by step, let the body lead the ball. Slowly turn your torso. The body moves the hands. Both hands push together, letting the ball rotate with the body — even, slow, and steady.

感受双手和球面接触的触感，让双手始终处在球的对跖点，球心稳定的在胸前转动。
Feel the sensation of your hands meeting the ball's surface. Keep your hands at antipodal points at all times. Let the ball's center turn steadily before your chest.

此刻，专注地、放松地转球，放下头脑里的琐事，此刻全世界只有一件事，就是转球，慢慢转走烦恼，转出清净的心。
Now — turn the ball with focus and ease. Let go of the mind's trivial concerns. In this moment, there is only one thing in the entire world: turning the ball. Slowly turn away the afflictions, turn out a clear and quiet mind.

【腕臂转球】我们将接触点从手掌过渡到腕臂，双手轻轻内合，让手在伸到前方尽可能的位置时，旋转手臂，让肩背参与到转动中，通过旋臂，让胸前球的转动的空间更大，这个过程中肩膀保持放松，让我们的身体逐步参与到转球的动作中来。
[Wrist and forearm turning] Shift the contact point from the palms to the wrists and forearms. Gently draw the hands inward. As the hands reach forward as far as they can, rotate the arms — let the shoulders and back join the movement. By rotating the arms, you give the ball more space to turn in front of the chest. Keep the shoulders relaxed throughout. Let the body gradually come into the turning motion.

【以身转球】接下来，我们让脊柱、腰腹部参与其中，以腰送肩， 以肩带肘，以肘带腕，以腕带手，动作自然舒展，带着觉知转球，觉知到哪里，哪里就放松下来，参与到运动中进来。
[Whole-body turning] Now, engage the spine, the waist, and the abdomen. The waist sends to the shoulders, the shoulders carry to the elbows, the elbows lead the wrists, the wrists guide the hands. Let the movement unfold naturally and freely. Turn the ball with awareness. Wherever awareness reaches, that place relaxes and joins the movement.

在整个过程中身体自然放松，让双手始终处于对跖点，带着觉知转动正念球
Throughout the entire process, let the body stay naturally relaxed. Keep both hands at antipodal points. Turn the mindfulness ball with awareness.

心跟着手，手到哪里，心到哪里
The mind follows the hands — where the hands go, the mind goes.

手跟着球，你在转球，球也在转你
The hands follow the ball — you turn the ball, and the ball turns you.

自然、不刻意；
Natural, without forcing.

无我、不掌控；
Selflessly, without controlling.

中道、松紧有度， 刚柔相济。
The Middle Way — neither too tight nor too loose, strength and gentleness in balance.

*第五部分：结束收功-回到宁静*
*Part 5: Closing — Return to Stillness*

"现在，我们放慢速度，让球逐渐停下来。轻轻把球放在腿上，双手再次环抱正念球，贴于小腹。
Now slow down. Let the ball gradually come to rest. Gently place the ball on your lap. Wrap both hands around the mindfulness ball once more, resting against the lower abdomen.

闭上眼睛，身体放松，自然呼吸。感受小腹的温暖，感受身体的放松。就这样静静地待一会儿，享受这份宁静。”
Close your eyes. Let the body relax. Breathe naturally. Feel the warmth in the lower abdomen. Feel the body at ease. Stay quietly like this for a while — simply enjoy this stillness.

太极以养生，正念以安心，在一静一动间，找到身心的平衡与安宁。
Taiji nurtures the body; mindfulness settles the heart. Between stillness and motion, find balance and peace in body and mind.

体会内心的专注与觉知，开启生命觉醒的旅程，回归本心。
Taste the mind's focus and awareness within. Set out on the journey of awakening to life. Return to your original heart.

【新手习练核心注意事项】①全程稳定中正放松，骨盆处于中立位，不塌腰不耸肩，所有动作不刻意发力；②转球始终匀速缓慢，新手不求速度，专注感受就是正念；③练完半小时内不用凉水洗手，空心掌轻拍双肩，让毛孔慢慢闭合；④新手每天练 5-10 分钟即可，贵在坚持，办公间隙、睡前都是好时间。
[Essential notes for beginners] ① Stay stable, centered, and relaxed throughout. Keep the pelvis neutral — don't collapse the lower back or shrug the shoulders. No movement should involve deliberate force. ② Turn the ball evenly and slowly at all times. Beginners, don't chase speed — focused feeling is mindfulness. ③ After practice, don't wash your hands with cold water for half an hour. Gently tap your shoulders with cupped palms to let the pores gradually close. ④ Beginners, 5–10 minutes a day is enough — consistency is what matters. Office breaks and bedtime are both excellent times.
