246 lines
6.0 KiB
Plaintext
246 lines
6.0 KiB
Plaintext
*太极·正念球*
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*技法初级修习引导*
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*Tai Chi Mindfulness Ball*
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*Basic Instructions*
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Jan 18th, 2025
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【说明：中括号内的内容不读诵。】
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*恭敬前行*
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端身正坐，双手合十，收摄身心，修四无量心
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愿诸众生永具安乐及安乐因
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愿诸众生永离众苦及众苦因
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愿诸众生永具无苦之乐身心愉悦
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愿诸众生远离贪嗔之心住平等舍
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【Note: do not recite the content in the square brackets.】
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*Preparing with Reverence*
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Sit upright with a stable posture.
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Bring your palms together, gather your body and mind, and let us begin to cultivate the Four Immeasurable minds.
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May all beings have happiness and the causes of happiness.
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May all beings be free from suffering and the causes of suffering.
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May all beings experience the supreme joy that is beyond all sorrow.
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May all beings abide in equanimity, free from attachment and aversion.
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* *
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*安坐调息 *
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端坐椅面或七支盘坐，脊柱立直
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双手环抱，球贴小腹，闭目凝神，静心调气
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(做三次深呼吸...吸气\...吐气\...)
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*Settling the Body, Calming the Breath*
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Find your seat---either upright in a chair or gently grounded in the Seven-Point Posture of Vairochana.
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Let the spine rise naturally, like a tree growing toward the sky.
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Hold the Tai Chi ball with both hands, resting it lightly against your lower abdomen.
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Close your eyes. Draw the mind inward. Let the breath guide you home.
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Take three deep breaths... inhale... exhale... inhale... exhale... inhale... exhale...
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*【请跟随音乐，正念转球 15/30 分钟】*
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一手在上，一手在下，球心与心脏齐平
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以身带手，缓慢转动
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手与球接触的位置，始终处于对趾点
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感受双手与球面接触的不同触感
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清清楚楚，了了分明\.\.\.\...
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转球时，请觉察坐姿
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虚领顶劲，沉肩坠肘，松腰坐胯
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大腿与地面平行，小腿垂直于地面，双脚踏地，脚尖朝前
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转球中，安住对趾，球心稳定，匀速缓慢，循环往复\.\.\.\...
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【*Please follow the music and rotate the ball with mindfulness for 15 or 30 minutes.*】
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Place one hand on top of the ball, the other below, keeping the center of the ball aligned with your heart.\
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Start rotating the ball. Let the movement begin from the body, guiding the hands to rotate the ball slowly.\
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Keep your hands aligned on opposite sides of the ball.\
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Notice the different sensations of your hands touching its surface.
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While rotating the ball, check your posture.\
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Gently lift the crown of your head. You can imagine a string lightly pulling it upward toward the sky.\
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Let the shoulders melt downward, and the elbows drop with ease.\
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Soften the waist. Sink into the hips.\
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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.
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While turning the ball, keep your hands aligned on opposite sides of the ball.\
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Turn the ball slowly. Continue at a steady pace.
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* *
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*【引导(转球 5 分或 10 分)】*
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此刻\... 心在哪里
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心跟着手，手跟着球
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安住对趾，匀速缓慢，松静自然，松紧有度
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【*Guide for 5- or 10-minute practice*】
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Right now\... where is your mind?
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If it has wandered away, just gently bring it back to the present moment.
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Let the mind follow the hands, and the hands follow the ball.
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Make sure your hands are aligned on opposite sides of the ball.
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Turn the ball at a slow and even pace. Be relaxed, natural, spacious.
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Firm, yet soft. Present, yet free.
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*【引导(转球 10 分或 20 分)】*
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此刻\... 觉知身体
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脊柱立直，虚领顶劲，沉肩坠肘，松腰落胯
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觉知躯干与大腿、小腿的正确姿势
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转球时，速度均匀，勿快勿慢
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球心稳定，勿高勿低，勿左勿右
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以腰送肩，以肩带肘，以肘带腕，以腕带手
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保持专注觉知，自然不刻意，无我不掌控
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松紧有度，刚柔相济
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*【Guide for 10- or 20-minute practice】*
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Bring awareness gently back to your body.\
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The spine upright.\
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The crown of your head slightly lifted.\
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Shoulders relaxed. Elbows at ease.\
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Waist and hips settled, grounded.
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Examine the position of your torso, thighs, and lower legs---are they properly aligned?
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While turning the ball, maintain an even speed. Don't move too fast, or too slow.\
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The center of the ball remains steady---neither too high nor too low, neither leaning left nor right.\
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Let the energy begin at the waist,\
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flow to the shoulders,\
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pass to the elbows,\
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guide the wrists,\
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and finally reach the hands.\
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Awareness is steady, unforced, free from ego or grasping.\
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Tension and release are in balance---softness and strength flow together.
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* *
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*结束收功*
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缓慢停止转动，轻轻将球安放腿上
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依次向前，伸出双臂，两手环抱，球贴小腹
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身体放松，呼吸自然，意守丹田
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*【Concluding the practice】*
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Now, you may stop rotating the ball.
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Gently place it on your lap.
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Extend both arms forward to hold the ball against your lower abdomen.
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Let the body soften. Let the breath return to its natural rhythm.
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Keep your awareness at the lower abdomen.
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*【至诚回向】*
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双手合十，至诚回向
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愿以此功德，普及与一切
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我等与众生，皆共成佛道
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*Dedication of Merit*
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*Bring your palms together. With sincerity, offer the fruits of this practice to all beings.*
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May the merits of our deeds
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Reach every part of the world.
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Sentient beings large and small
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All attain enlightenment.
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*慈心拍背*
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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。
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*【Loving-kindness Back Patting】*
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If practicing with others, you may gently pat each other's shoulders and upper back using relaxed, open palms.
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This closing touch helps release tension and preserve the warmth and energy cultivated during practice.
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*【温馨提示】*
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练习结束后，请勿用凉水洗手，避免着凉。
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*【Gentle Reminder】*
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Avoid washing your hands with cold water right after practice, to prevent catching a chill.
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