(中英文）一点凝视法 Trataka

 

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    Trataka is one of the cleansing system from the six traditional cleansing processes for body mentioned in yoga. Trataka is defined as focusing the eyes or "gazing" at an object for a prolonged period without alternating the position and blinking. 

      一点凝视法是六大传统瑜伽清洁术之一。进行过程中，保持双眼长时间注视同一物体，不转移对象，亦不能眨眼，故名一点凝视法。

     This will be cause of tears and to flow in many people, but this is not harm full, it is like washing and decontamination the eyes from the inside out, without the need for eyecups or eye washes.

     长时间的凝视会使大部分练习者流泪，但这对无损身体，只是不使用洗眼杯和洗眼剂，从内部清洁眼睛，排出污垢。

    At first you will feel like blinking, but you will soon get used to it after some practice. The usual and sufficient procedure is to stare at a candle or a very little light point in a completely dark room. Though it is advised for three to five minutes without blinking this is mentioned at many locations, but it can be injurious therefore in start look at the flame or a lightening point up to fifteen seconds only in the beginning. 

     起初，你会总想眨眼，练习一段时间后自然会适应。开始时，惯用的有效方法是在一间完全黑暗的房间，点一根蜡烛或者利用一个很小的发光点，凝视。尽管不少资料建议保持凝视不眨眼睛3-5分钟，但在黑暗房间中，这样可能伤害眼睛，因此建议开始时注视蜡烛火焰或发光点仅保持15秒。

    This is work on the Ajna chakra or third eye. The Ajna chakra locates between the eyebrows (the third eye ) and almost one to two inches higher then nasal-frontal join.

    这作用于眉心轮，也就是第三只眼--位于眉间，额骨与鼻骨交汇处以上1-2英寸(2.5-5厘米)的位置。

        

Technique 技巧–

    Trataka is most often preformed on a flame of a candle or a small source of light (though there are some more methods in books but this technique is easier to put into practice.) and place that according to your eyesight or placed that about three to five feet and adjust the flame height, up to your eye label in front.
Before gazing at the object this is very much advisable to do the palming. Just make two shallow cups of your palms and press the surrounding bone around the eyes for few second, this method called as palming.

    一点凝视法最常见的练习方法是采用蜡烛的火焰或其它较小的光源（尽管其它书中介绍不同的方法，但烛光简单易行），根据视线，置于前方3-5英尺（90-150厘米）处，高度与双眼齐平。注视前，推荐使用掌捂法：两个手掌呈浅碗状，按压眼周几秒钟。

    Now start to gaze steadily without blinking at the candle-flame or at the source of light, without blinking or moving eyes for ten seconds in beginning and increase the duration ten second each second day otherwise to look at the flame of candle or lamp continuously can be a harmful experience.

    现在开始注视烛光（或选用的其它光源），保持10秒钟不要眨眼。之后每隔一天，延长10秒钟，否则长时间凝视烛光或火光，易造成伤害。
    This technique enhances your control over the senses and increases your awareness and control of your external environment. Open your eyes and look at an object that evokes in you a pleasant reaction and hold it in your vision excluding all else. Do not let your eyes or your mind or your other senses wander. Release your eyes before they get tired or dry out and then splash cold water on your eyes to relieve fatigue. With practice you may experience the sense of separation. Between you and the object you observe melt away and allow yourself to become one with the object of your concentration.

  该技法增强对感官的控制，提高自醒力，加强对外界环境的控制力。睁开眼睛，望向烛光（选择的注视物），它会唤起愉悦，并且保持，让你的思想不再受其它事物干扰。切记，不要转移视线，不要走神。在眼睛疲惫或干涩前，放松双眼。用冷水驱除眼睛的疲劳。在练习过程中，你或许会体会自己与外界分离开来，眼前的凝视对象逐渐与你溶为一体。跟随它，保持注意力集中。

Benefit of Trataka 益处—

1. The Trataka enhance your vision capacity.增强视力    
2. This procedure provides the needed stimulus for Dharna step (the Sixth step) and meditation of eight-folds yoga.这一过程可以激发练习者进入专注状态（八支分瑜伽的第六阶段），从而走进冥想。
3. Regular, proper and continuous practice of Trataka can gift you to mesmerize other people.

    坚持规律性的练习，一点凝视法将赋予你催眠他人的能力。
4. The Trataka can provide you the healing power in your hands or eyes.

    一点凝视法可能给予眼睛和手神奇的治疗能力。
   
    This should be practiced in Dark room, no other source of light must be there, and your room must be soundless or calm as well as in pleasant condition.

    练习时在暗室中，避免其它光源，室内安静,环境舒适。
   Many super natural powers can be awarded by regular yoga practice. Some unbelievable experiences have been come to believe on the basis of Para psychological, spiritual or indefinite grounds. Some of the regular practitioners of Trataka and yoga claim that they congregated some gods.

   不少超自然能力是在规律的瑜伽练习后显现的。一些令人难以置信的经历在超心理学，精神学和其它未明领域中得到认可。部分长期坚持凝视法和瑜伽的练习者声称他们曾与天神相遇。
    This may be possible or not though we do not allege but we will say moderately, that this is the era of science, so carry out this under an experienced yoga guru and experience your self.

   这些说法是真是假我们不敢断言，当今为科技时代，请跟随有经验的导师共同体验一点凝视法，亲身感受它的奇妙。

Hari Om,

Manu.

 

Translated by 翻译 Maggie

 

译文不足之处请各位指教

原创作品，版权所有

未经同意，请勿转载或作它用

 

 

 

 

转蕙兰老师练习—瑜伽眼睛保健功

 

以下练习都应该以一种舒适放松的坐姿来做。

 

A、近距离聚集

        .大大地睁开双眼

        .把眼珠滚向眼眶的顶部

        .然后聚焦（注视）在两眉之间的中点上

        .有规律地呼吸，两眼聚焦在这一点上保持15秒钟之久，或保持到双眼开始感到疲劳的时候，这两种情况随便哪一种先出现都可以。

        .然后，将你的双眼转至普通焦点上，休息10－15秒钟。

        .现在，又将两眼聚焦于鼻尖上15秒钟，或到疲倦时。

        .回复普通焦点上，休息10－15秒钟。

        .然后重做1次。

 

B、眼侧视

        .先向前直视。

        .将两眼尽量向右边转，保持10秒钟。

        .现在再向前看5秒钟。

        .然后尽量将双眼转向左边，保持这样左侧凝视10秒钟。

        .再向前直视，休息5秒钟。

        .然后，每边再做两次。

 

 C 四位置眼转动

    ·将眼睑尽量睁大。

    ·将眼球尽量向顶上转，保持1秒钟。

    ·然后将双眼尽量转向极右边，保持1秒钟。

    ·然后将双眼尽量转向眼眶的底部，也是保持1秒钟。

    ·然后将你的双眼转到极左边，也是保持1秒钟。

    ·然后将你的双眼转向顶上。

    ·这就构成了一次完全的转动或圆圈。做10次这样的转动，然后反方向再做10次。

    ·请注意：重要的是每将眼睛转到四个位置之一时都要停1秒钟。那些把眼转动练习当成一个连续动作来做的人往往倾向于变得贪懒而取巧，往往忽视让眼球肌肉得到最大程度的锻炼。为了得到最大益处，不要走捷径。当你将双眼从一个位置转向另一个位置时，要经常做到向最上、最左、最右或晟下的程度转动。

 

 

D  快速变焦练习

    ·这个练习最好是在户外或窗前做，以便你能够首先聚焦在至少50英码以外的某一物件上，这物件可以是一棵树、一幢建筑物、一部停置的汽车或随便什么（如果不可能做到坐在户外或窗前，可以聚焦（注视）房子内最远一角的某一事物）。

    ·尽快把双眼聚焦于远处景物（越远越好）之上，然后立即将眼光收回，用双眼凝视鼻尖。

 

 

    ·现在又快速地在远方景物上聚焦，然后转向鼻尖上。

    ·在远、近两事物之间做前后快速连续聚焦练习。

    ·每一事物上聚焦10次，然后休息30秒钟，再做一遍（每事物聚焦10次）练习。

    ·有时候，西方的眼科医生给人们推荐这个练习的一种变体。手里拿支铅笔或钢笔，把手臂伸直，用心注视写字的笔尖。慢慢把这支笔拿向你的脸，越来越近。拿到鼻子前，然后又慢慢将它移到一臂之遥。

    瑜伽眼睛保健功对于改善远视眼和其他视山缺陷也一样有效益，不妨多加练习。