Calm Heart Meditation 静心冥想

Dhyana 禅定

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Step by Step 步骤

1.To begin, find a comfortable posture for meditation (seated on a cushion or blanket, in a chair, or against a wall). It may be helpful to set a timer for 10, 20, or 30 minutes so you can deepen your meditation without being distracted by the time. You may also want to gently ring a bell at the beginning and end of your meditation.

在准备开始时，先为接下来的冥想选择一个舒适的坐姿（可以坐在垫子上，毯子上，椅或子上、或者靠墙坐）。用计时器也许会有帮助，设定时间10分钟、20分钟或30分钟，这样可以加深你的冥想，不用为时间而感到分心。你也可以在冥想开始和结束时轻轻摇响铃铛。

 2.Place your hands on your knees in Jnana mudra (index and thumb touching), with palms facing up to open your awareness or palms facing down to calm the mind. Scan your body and relax any tension you feel. Let your spine rise from the base of the pelvis. Draw your chin slightly down and let the back of your neck lengthen.

两手用智慧手印（拇指食指指尖相触、其他手指伸展）放置于膝盖上，手心向上打开你的感知，或者手心向下平静你的意识。审视自身，放松所有你感觉到的紧张。让脊柱由骨盆底端向上延长，下颌微收，后颈向上伸长。

3. Bring your awareness to the center of your chest. To draw your mind into meditation, start to repeat the sound Om with each exhalation. You can chant Om silently at your heart region or out loud, letting the sound emanate from your chest, as though you have lips on your heart.

把意识放在胸间。随每次呼吸重复念诵Om，将思想带入冥想状态。你可以在心中默念，也可以发出声音，让声音从你的胸中传出，仿佛唱颂来自你的心里。

 4.Let the sound vibrate like a gong, where the sound of Om ripples in all directions. As you work with the sound, feel that each Om widens your heart like a great lake. As you stay with the Om, feel that your heart is being washed of any unnecessary gripping, tension, or feeling.

让声音发出像锣的震动，Om声波扩散到四方。当你发出这样的声音的时候，去感受Om让你的心变成了宽广的湖泊。当Om的音韵在你身体内外回荡时，去感受你的心仿佛被荡涤走了所有不必要的分神、紧张和不安情绪。

 5.If a particular emotion arises and starts to overpower the meditation, allow it to be buoyed by the sea of sound. Look underneath, around, and inside that emotion and discover an insight that may arise from the spaciousness of your inquiry. Gradually, the sound of Om will dissolve into the calm spaciousness of the heart-the great container.

如果某种不寻常的情感出现并逐渐开始压倒你的冥想的时候，就让它留在那里吧，让它自然而然的，仿佛它是你的声音之海的浮漂。观察这个情感，去发现可能的领悟，也许它就来自你内心的探寻。就让Om渐渐的溶解到你平静广阔的内心空间。

 6.When you are ready, bring your hands together in Anjali Mudra (Salutation Seal) and complete your meditation with a moment of gratitude, reflection, or prayer to integrate the energy of your meditation into your life. You can bring your awareness to your heart anytime throughout the day to return to the seat of unconditional love.

当一切就绪，两手合十于胸前，将那一刻的感激、深思或祈祷，与冥想带给你的力量融合在一起，融入于你的生活里，带着这份感情来结束冥想。你可以选择在一天里的任何时间，回到座位上，回到冥想中。让你的内心去充盈冥想带给你的醒觉，去感受它那无条件的爱。