Translate 正念太极球

2026-07-14 11:41:44 +08:00
parent 210fe97593
commit 8abecda4c1
9 changed files with 574 additions and 3 deletions
@@ -0,0 +1,105 @@
+[Tai Chi Mindfulness Ball 15-Minute Guided Practice]
+
+Next, following the music, we begin a 15-minute mindful ball-rotation practice.
+
+[Preparing with Reverence]
+
+Please sit upright with a stable posture. Bring your palms together, gather your body and mind, and let us cultivate the Four Immeasurable Minds:
+
+May all beings have happiness and the causes of happiness.
+
+May all beings be free from suffering and the causes of suffering.
+
+May all beings experience the supreme joy beyond sorrow, body and mind at ease.
+
+May all beings abide in equanimity, free from attachment and aversion.
+
+[Settling the Body, Calming the Breath]
+
+Find your seat---either upright in a chair or sit cross-legged on the floor.
+
+Let the spine rise naturally. Hold the Tai Chi ball with both hands, resting it lightly against your lower abdomen.
+
+Close your eyes, settle the mind, calm the breath, and take three deep breaths---
+
+inhale... exhale...
+
+inhale... exhale...
+
+inhale... exhale...
+
+Adjust the center of the ball to align with your heart.
+
+Keep your hands aligned on opposite sides of the ball.
+
+Notice the different sensations where your palms and the backs of your hands meet the ball.
+
+Clear and vivid, knowing each moment.
+
+While rotating the ball, bring awareness to your body:
+
+Gently lift the crown of your head; let the shoulders melt downward and the elbows drop with ease; soften the waist and sink into the hips.
+
+Keep your thighs level with the ground and your lower legs vertical.
+
+Feet flat on the floor, toes pointing forward.
+
+While turning the ball, keep the center steady and your hands balanced on opposite sides.
+
+Turn slowly and steadily, again and again.
+
+Let both hands turn slowly together.
+
+Right now, where is your mind?
+
+The object of this beginning practice is the opposite point where each hand meets the ball.
+
+Aware of this moment, let the mind follow the hands, and the hands follow the ball.
+
+Naturally selfless, tension and release in balance, softness and strength together.
+
+Through turning the ball, let steadiness of attention open the door of awareness.
+
+Keep the center of the ball steady and the opposite points balanced.
+
+Turn slowly and steadily, again and again.
+
+Now, once again, bring awareness back to your body:
+
+Spine upright. The crown of your head slightly lifted. Shoulders relaxed, elbows at ease. Waist and hips settled, grounded.
+
+Be aware of the three ninety-degree angles of your body.
+
+While turning the ball, move slowly and evenly, keeping the speed steady and the center of the ball stable.
+
+Not too fast, not too slow; not too high, not too low; not leaning left or right.
+
+Let the waist move the shoulders, the shoulders move the elbows, the elbows move the wrists, and the wrists move the hands.
+
+Stay focused, aware, natural and unforced.
+
+Selfless, without controlling, the Middle Way of balanced tension and release, softness and strength together.
+
+[Concluding the Practice]
+
+Now, stop rotating the ball. Place it on your lap with both hands.
+
+Let the body soften. Let the breath return to its natural rhythm. Keep your awareness at the dantian.
+
+[Dedication of Merit]
+
+Please bring your palms together. With sincerity, let us dedicate the merit:
+
+May the merits of our deeds reach every part of the world.
+
+Sentient beings large and small, all attain enlightenment.
+
+[Gentle Reminder]
+
+Avoid washing your hands with cold water right after practice, to prevent catching a chill.
+
+If practicing with others, you may gently pat each other's shoulders and upper back using relaxed, open palms.
+
+Release tension in the muscles and seal in the warmth.
+
+Rejoice in the merit of everyone practicing the Tai Chi Mindfulness Ball!