*太极·正念球*

*技法初级修习引导*

 

*Tai Chi Mindfulness Ball*

*Basic Instructions*

Jan 18th, 2025

【说明：中括号内的内容不读诵。】

*恭敬前行*

端身正坐，双手合十，收摄身心，修四无量心

愿诸众生永具安乐及安乐因

愿诸众生永离众苦及众苦因

愿诸众生永具无苦之乐身心愉悦

愿诸众生远离贪嗔之心住平等舍

 

【Note: do not recite the content in the square brackets.】

*Preparing with Reverence*

Sit upright with a stable posture.

Bring your palms together, gather your body and mind, and let us begin to 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 that is beyond all sorrow. 

May all beings abide in equanimity, free from attachment and aversion.

* *

*安坐调息 *

端坐椅面或七支盘坐，脊柱立直 

双手环抱，球贴小腹，闭目凝神，静心调气 

(做三次深呼吸...吸气\...吐气\...)

 

*Settling the Body, Calming the Breath*

Find your seat---either upright in a chair or gently grounded in the Seven-Point Posture of Vairochana.

Let the spine rise naturally, like a tree growing toward the sky.

Hold the Tai Chi ball with both hands, resting it lightly against your lower abdomen.

Close your eyes. Draw the mind inward. Let the breath guide you home.

Take three deep breaths... inhale... exhale... inhale... exhale... inhale... exhale...

 

*【请跟随音乐，正念转球 15/30 分钟】*

一手在上，一手在下，球心与心脏齐平

以身带手，缓慢转动

手与球接触的位置，始终处于对趾点

感受双手与球面接触的不同触感

清清楚楚，了了分明\.\.\.\...

转球时，请觉察坐姿

虚领顶劲，沉肩坠肘，松腰坐胯

大腿与地面平行，小腿垂直于地面，双脚踏地，脚尖朝前

转球中，安住对趾，球心稳定，匀速缓慢，循环往复\.\.\.\...

 

【*Please follow the music and rotate the ball with mindfulness for 15 or 30 minutes.*】

Place one hand on top of the ball, the other below, keeping the center of the ball aligned with your heart.\
Start rotating the ball. Let the movement begin from the body, guiding the hands to rotate the ball slowly.\
Keep your hands aligned on opposite sides of the ball.\
Notice the different sensations of your hands touching its surface.

While rotating the ball, check your posture.\
Gently lift the crown of your head. You can imagine a string lightly pulling it upward toward the sky.\
Let the shoulders melt downward, and the elbows drop with ease.\
Soften the waist. Sink into the hips.\
Keep your thighs level with the ground, keep your lower legs vertical with the ground, and feet flat on the floor with toes pointing forward.

While turning the ball, keep your hands aligned on opposite sides of the ball.\
Turn the ball slowly. Continue at a steady pace.

* *

*【引导(转球 5 分或 10 分)】*

此刻\... 心在哪里

心跟着手，手跟着球

安住对趾，匀速缓慢，松静自然，松紧有度

 

【*Guide for 5- or 10-minute practice*】

Right now\... where is your mind?

If it has wandered away, just gently bring it back to the present moment.

Let the mind follow the hands, and the hands follow the ball.

Make sure your hands are aligned on opposite sides of the ball.

Turn the ball at a slow and even pace. Be relaxed, natural, spacious.

Firm, yet soft. Present, yet free.

 

*【引导(转球 10 分或 20 分)】*

此刻\... 觉知身体

脊柱立直，虚领顶劲，沉肩坠肘，松腰落胯

觉知躯干与大腿、小腿的正确姿势

转球时，速度均匀，勿快勿慢

球心稳定，勿高勿低，勿左勿右

以腰送肩，以肩带肘，以肘带腕，以腕带手

保持专注觉知，自然不刻意，无我不掌控

松紧有度，刚柔相济

 

*【Guide for 10- or 20-minute practice】*

Bring awareness gently back to your body.\
The spine upright.\
The crown of your head slightly lifted.\
Shoulders relaxed. Elbows at ease.\
Waist and hips settled, grounded.

Examine the position of your torso, thighs, and lower legs---are they properly aligned?

While turning the ball, maintain an even speed. Don't move too fast, or too slow.\
The center of the ball remains steady---neither too high nor too low, neither leaning left nor right.\
Let the energy begin at the waist,\
flow to the shoulders,\
pass to the elbows,\
guide the wrists,\
and finally reach the hands.\
Awareness is steady, unforced, free from ego or grasping.\
Tension and release are in balance---softness and strength flow together.

* *

*结束收功*

缓慢停止转动，轻轻将球安放腿上

依次向前，伸出双臂，两手环抱，球贴小腹

身体放松，呼吸自然，意守丹田

 

*【Concluding the practice】*

Now, you may stop rotating the ball.

Gently place it on your lap.

Extend both arms forward to hold the ball against your lower abdomen.

Let the body soften. Let the breath return to its natural rhythm.

Keep your awareness at the lower abdomen.

 

 

*【至诚回向】*

双手合十，至诚回向

愿以此功德，普及与一切

我等与众生，皆共成佛道

 

*Dedication of Merit*

*Bring your palms together. With sincerity, offer the fruits of this practice to all beings.*

May the merits of our deeds

Reach every part of the world.

Sentient beings large and small

All attain enlightenment. 

 

*慈心拍背*

若多位同学同时练习，结束后可相互以空掌拍打对方肩背部位，放松肌肉，闭合毛孔。

*【Loving-kindness Back Patting】*

If practicing with others, you may gently pat each other's shoulders and upper back using relaxed, open palms.

This closing touch helps release tension and preserve the warmth and energy cultivated during practice.

*【温馨提示】*

练习结束后，请勿用凉水洗手，避免着凉。

*【Gentle Reminder】*

Avoid washing your hands with cold water right after practice, to prevent catching a chill.