Dear all, Sat Nam
這個月感謝上海的海霞老師幫我們準備共修月圓主題.
希望大家喜歡這個月的主題.
下个月是浙江永康的小琴老师:-
7-8pm Kriya for the Heart Chakra
8-9pm Meditation of Miracle Mantra，（mantra download)http://www.spiritvoyage.com/
在上海，
As the air tattva dominates this season of our shift it means we are hit with a whirlwind of ideas inside us and in the world: clashes of ideology, impulsive ideas, intuitive brilliance, and spiritual longing. The old ideas will be challenged. But we do not quite have the full sense of space that allows change to manifest. That comes with the last tattva- the ether. We are poised, energized, impelled, and impaled by arrows of thought that come in legion.
由于气元素控制这个时节的转换，
We need above all the neutral mind. We must–before taking any action–drop judgment and bias. We need a healthy skepticism to let our own certainty relax and to invite the rise of new creativity–the gentle nudges of our global kundalini.
我们需要上述所有中性的心意。我们必须 – 在任何行动之前 – 放下一切判断和恐惧。
The neutral mind only begins after the fourth chakra. The qualities of this mantra (Guru Guru Wahe Guru, Guru Ram Das Guru) tap the power of that neutral mind. Only then can healing happen–as the old battles are released, the old questions redefined. Then we can be fully engaged and present to the miracle of being human together.
中性的心意只是开始于第四个能量中心（心轮）被打开之后。
This is not a time for a new leader, a new religion, a new belief, or a new promise. This is a time to awaken, mature, deliver, and live with spirit and courageous kindness.
这不是一个出现新的领导人的时刻，新的宗教，新的信仰，
This is how I understood this time and why we shared this special miracle mantra from Yogi Bhajan. He gave this mantra to my wife, Gurucharan Kaur Khalsa, to experience a personal miracle when all things seemed impossible and conflicted. And she did. We both did. Then he explained its dynamics to me and gave me the experience of its depths. Now people practice this mantra around the world for healing, as a sadhana, for a 40-day practice. One act of kindness and blessing now blesses us all as One and is a legacy we can share.
我是这样来理解现在这个时刻的，
Enjoy this mantra however you can. It has immediate effects, for it taps the timelessness beyond the mind’s tumult and conflict.
不管你如何去享受这个冥想。它是立刻生效的，
Kriya for the Heart Chakra
心轮的Kriya
1. Sit in easy pose or in a chair with a straight spine. Breathe deep and
restfully, gently, rapidly tapping the heart center in the middle of the chest
with your fingertips. Gradually increase intensity, hit with knuckles, then
gradually decrease intensity again, fading out. Focus at the third eye point.
Be aware of the kind of energy that focuses here. Try consciously to release
some of it outwards (3 mins.).
拉直脊椎进入简易坐，平静且深长的呼吸，柔和地、快速地用指尖敲击胸口
的心轮。逐步的增加强度，用指关节敲击，然后逐步减弱强度，越来越弱。
注意力集中在眉心轮。觉察各种能量聚集在此。有意识地试着向外释放一些
（3分钟）
2. Still in easy pose, same focus, stretch left arm straight up, right arm in Gyan
Mudra, breathe long and deep, at first shallow, making breath deeper (1 ½
mins.). Then repeat with right arm straight up, left are in Gyan Mudra (1 ½
mins.)
还是简易坐，同样聚焦眉心轮，向上拉直左臂，右手进入智慧手印，深长呼
吸，慢慢地让呼吸进入的更深长（1.5分钟），接着换右手上举，左手进入智
慧手印（也是1.5分钟）
3. Remain in easy pose, same focus at the third eye point. Stretch both arms
up, fingers spread wide, tense, breathe very long and deep for 1 minute.
Maintain the position, relax your arms and fingers, continue long deep
breathing, circulate breath through the whole body (1 min.).
保持简易坐，同样将注意力集中在眉心轮。双手拉直上举，手指张开，绷
紧，深长呼吸一分钟。保持这个体位，放松手臂和手指，继续深长呼吸，让
气息在整个身体里循环。（1分钟）
4. Lay on your back. Inhale with mental sound “Sat,” raising right arm and left
leg to 90 degrees; exhale on mental sound “Nam,” lower down arm and leg.
Repeat in similar way with other arm and leg, continue alternating, powerful
breathing (10 mins.). Meditate on a little flame in the heart All the blood will
get circulated through the whole circulatory system twice. Relax for 3 – 5
mins. In corpse pose. Feel the beating of the Universal Heart.
躺下，吸气时心里唱颂“Sat"，抬起右手和左脚90度，呼气时心里唱颂"Nam",
同时把手和脚都放下来。然后再换左手和右脚重复相同的动作。来回交替的
这个动作，强用力的呼吸（10分钟）。在心头小火苗上冥想所有的血液在整
个循系统中得到了两次循环。然后放松3-5分钟，进入摊尸式，感受宇宙的心
跳。
5. Sit on your heels (Rock Pose). Stretch arms up to 60 degrees, pull
shoulders back, fold first knuckle of fingers toward tops of palms, point
thumbs straight up, focus at the third eye point. Do vigorous breath of fire,
6 mins. This is called “Ego Eradicator” because you must surrender to your
higher strength in order to complete it. To end, imagine a rainbow forming
between your thumbs, then inhale deep, gracefully bringing the thumbs
together over your head, exhale and stretch, inhale, exhale and let the arms
come down, clasped in Venus Lock in your lap.
坐在脚后跟上（岩石坐），双手手臂举高60度，肩背部向后拉，手指第一节
向手心弯曲，大拇指竖直，注意力集中在眉心轮。做有力的火式呼吸，6分
钟上。这是被称作“我执修正器”因为你必须臣服你的高我而得以圆满它。最
后，想象在你的大拇指之间有一道彩虹，深深地吸气，优雅地将大拇指在头
顶上空相触，呼气并延展手臂。吸和呼然后放下手臂，双手进入金星锁放在
大腿上。
6. Lie on your back and laugh at the universe. When laughing, do it as if
you are seeing something wonderful happening and you are enjoying
it! Laughing is one exercise to raise your consciousness and it is also a
comfort to the heart.
躺下然后对着宇宙大笑。当大笑的时候，就好像你看见一些美妙的事情发生
并且非常享受它！大笑的练习能够提升你的觉知同时能够舒缓心脏。
7. Trea Kriya. This is a very powerful laya yoga kriya. Sit on left heel with
right foot on left thigh; hold right foot with hands, keeping the right knee off
the floor. Chant long and clear, “Ong,” pull navel point in tight, concentrate
there; then chant “Sohang,” several tones higher, releasing the navel point
and letting the energy flow up to the heart center, concentrating there (the
mantra means, “Creator, I am that.”). (10 mins. – 31 mins.)
Trea Kriya。是一个强有力的Laya瑜伽。坐在左脚的腿后跟上把右脚放在左
大腿上。用双手握住右脚，保持右膝触到地板。大声清晰的唱颂，“Ong”收紧
丹田，专注在此；然后唱颂“Sohang”。音调高几度，释放丹田让能量流到心
轮，专注在此（这个真言意思是：“创造者，我就是那个。”（10-31分钟上）
8. Meditate with palms at the heart center. Pray for the peace of all humanity,
projecting rays of light from the heart center.
双手掌心放在心轮处冥想，为人类的和平祈祷，从心轮处向外投射光芒
注释：The Heart Center (4th Chakra) is the gate between the lower and higher
chakras. Potential spiritual forces rising from the lower centers must pass this
gate of compassion before a person can experience a durable and selfless
happiness.
心轮（第四个能量中心）是连结较低的脉轮和较高的脉轮的大门。在一个人能够体
验到持久地，无我的快乐之前那较低的脉轮潜在的精神力量必须穿过这个慈悲的大
门才能向上提升
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