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上海的同修们，我们在家共修的时间是这样安排的

在10月3日-11月11日期间每天早上6：30-7：00间：

0-3分钟：黄金链接
3-7分钟：火式呼吸
7-22分钟：15分钟冥想（两个冥想）
22-26分钟：静止进入内在，自然呼吸
26-30分钟：Long Time Song（回向）

Spirit Voyage 40 Day Global Sadhana: Be in Flow with Your Highest Wisdom

40天全球冥想主题：与你的高能智慧共舞

On this date, as taught by Yogi Bhajan, we turn the page and move from the Piscean Age to the Aquarian Age.  The Piscean Age is all about seeking knowledge and existing in individual consciousness.  In the Aquarian Age, we are connected to our intuition and therefore know all that we need to, and we have collective consciousness to complete our shared vision.  These meditations will assist in lifting you up out of life's dramas and deliver you to the Aquarian energy flow that will be readily available in this special window of time for all who open themselves to it.

在这个时候，Yogi Bhajan的教导告诉我们，我们将翻开新的一页从双鱼年代进入水瓶年代。在双鱼年代我们寻找知识和个体意识的存在。在水瓶年代，我们透过直觉知道我们所需要的一切，我们透过集体意识来完成我们共同愿景。这个冥想帮助我们从个人生活的戏剧性事件中提升出来，并在这个特殊的时空窗口将水瓶年代的能量传递给那些已经准备好敞开自己的人们。

This series of meditations will take you probably 15 minutes to do every day.  It starts off with a 3 minute breath exercise followed by an 11 minute chanting exercise. Combining these two practices is very powerful.  Sitali pranayama is very cleansing.  It slows you down your heart rate and your mind and brings you into a state of Shuniya, preparing you to go into the Waheguru Wahejio meditation very deeply. The Waheguru Wahejio mediation blesses you and allows you the Grace to touch the innermost space inside of you and to merge into the flow of universal light.

这个系列冥想将会每天花15分钟的时间。从三分钟的调息开始接着再是11分钟的唱颂真言。这两个练习的结合非常强效的冥想。Sitali调息是非常净化的，它可以让你的心率和头脑舒缓下来并把你带入空性的境界，使你准备好进入Waheguru Wahejio的深度冥想，这个Waheguru Wahejio的冥想会祝福你并允许你带着优雅触碰你内在最深层的部分并使它融入宇宙的光芒中一起流动。

We will begin together on October 2, 2011 with a special class from Snatam Kaur.  On October 3, 2011 we will begin our official 40 Day Global Sadhana to end on 11-11-11.  If you are late in joining, don't worry!  You can still catch on to the cosmic flow of energy.  We will practice this meditation for 40 days, because that is the length of time it takes to change very deep energy patterns in your being to give you the essential effects of the meditation. Over the course of 40 days, your cellular structure changes, so by practicing a meditation for that length of time, you infuse yourself with the effects and change yourself both inside and out. If you miss a day.... you've got to start over again! You can practice this sadhana any time during the day.  We recommend setting a routine to do the sadhana at the same time each day to insure that you keep to the 40 day sadhana!

我们会在10月2日由Snatam Kaur带领一次特别的课程来启动。在10月3日，我们将一起开始进入正式的40天全球的共修直到11月11日。如果过了这个日期你还想加入，不用担心！你还可以跟上这个宇宙的能量流动。我们练习这个冥想40天，因为这个长度的时间将会深度改变你的能量模式从而带给你实质的冥想效应。在这个40天的课程里，你的神经元结构会改变，因此这个时间长度的练习，会使的内在和外在都得到有效的改变。如果你错过一天，你将要重新开始。你可以在一天的任何时间里练习这个冥想。我们建议你设定一个可以确保每天都练习的固定时间坚持40天。

第一个冥想

Sitali Pranayam

希塔里调息法

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希塔里调息法以对身体有力的清凉和放松的作用而著称，它能同时使你保持清醒。它还有降低体温、加强消化的功效。

▶把舌头卷成“Ｕ”字形。

▶用卷起的舌头吸气。

▶用鼻孔呼气。

时间：持续3分钟。 
注释：
这个冥想的手印是双手捧起放在心轮处就像是正在接受祝福，这个调息（pranayam）带来了力量和活力，并有一种清凉的净化效果。你可以在早晨呼吸26次，傍晚呼吸26次。如果重复108次能形成一个深度的冥想，也能对身体和消化系统产生有力的治疗作用。
 
 On 7/30/75, Yogi Bhajan told us that the 'people who practice this kriya have all things come to them that they need by the planetary ether.  In mystical terms, you are served by the heavens.'  It was originally done in 1975 as a preparation to the healing mantra.
1975年7月30日，Yogi Bhajan告诉我们“人们练习这个冥想会从以太星球带来他们所需要的一切。奥秘学说，你是被神服务的。这个冥想是在1975年的一次进入疗愈冥想前准备阶段教导的
 
A very well known practice it soothes and cools the spine in the area of the 4th, 5th and 6th vertebrae.  This breath is often used for lowering fever.  Great powers of rejuvenation and detoxification are attributed to this breath when practiced regularly.  Doing 52 breaths daily can extend your lifespan.  Often the tongue may taste bitter at first.  This is a sign of toxification.  As you continue the practice of it, the taste of the tongue will ultimately become sweet.
这是一个众所周知的练习，它能够使脊椎的第4，5，6节脊柱骨减轻痛苦，镇定和放松。这个呼吸经常用来降低体温。常规性的练习会给身体带来强有力的净化以及恢复青春活力。每天进行52次的这个呼吸练习能够延长寿命。在一开始舌头会发苦，这是排除毒素的现象，以后会消失。最终会转变成甜味。
 
Taught also 12/7/97, the Master told us that if you feel negative, angry, upset, just do this breath.  It'll help reduce any emotions that are disrupting you.With the posture of the Gurprasaad, it brings a blessing from God to the practitioner.  Allow yourself to be showered by all blessings from the heavens.With this, we are preparing ourselves to receive the energy of the Divine which will direct us into our True Destiny.  Every person has their own unique destiny.  These sacred tools from Kundalini Yoga help a person to receive in a state of deepest love and humility, all that one needs to be successful and a pure channel of light in this Aquarian Age.
这个呼吸练习在1997年12月7日被再次教导过，大师告诉我们如果你感受到消极负面的，愤怒的，情绪低落的时候就做这个呼吸冥想。它会帮助我们减弱情绪对我们困扰。当双手捧在胸前的手印时，它会带来创造者的祝福。让自己沐浴在宇宙的祝福和恩典中。这样，我们就可以准备好接受无限的能量带领我们进入真实的生命之旅。每一个都有自己独特的人生之路，这个来自昆达利尼瑜伽的神圣工具帮助人们隆重接收深度的爱和谦恭，在这个水瓶年代所需要的成功就是这样，一个纯净的光的管道。

Second Meditation Taught by Snatam Kaur: Synchronize with the Universal Flow of Light

第二个冥想是与宇宙之光一起流动

Mantra:

真言

Waheguru Waheguru Waheguru Wahejio

Meaning of the Mantra:

意思是

Wa: Ecstatic Bliss

狂喜的祝福

He: Here and now

当下这一刻

Guru: From darkness into light

从黑暗到光明

Jio: Soul

灵魂

We chant Waheguru three times and then we chant Wahejio.  Jio means the soul.  It is not just the individual soul, but it is the Great Cosmic Soul within all beings. When you chant “jio” the touch of the Great Cosmic Soul blesses you in the inner most reaches of your being with the touch of Grace. It is this touch of Grace that gives us the ability to transform and to merge into the flow of Universal Light.

Meditation to practice with the mantra:

这个冥想的练习：

Sit with a straight spine.  Hold the hands at the level of the heart center. The right hand is on top of the left hand, both palms face down.  The right thumb is bent and comes under the left hand and touches the left palm.  The left thumb is bent and also touches the left palm.  The bent thumbs are pressed together so that thumbnails touch. Look at the tip of the nose. Chant the mantra given above. When you chant, sing along with Snatam in the “call” and with the chorus in the “response”. Lift the navel and diaphragm in rhythm with each time you chant “Wa.”  (If you are menstruating, just pull in the navel lightly.) Continue for 11 minutes.  When you finish, inhale and hold the breath for 20-30 seconds. Relax the breath.  Then inhale and hold the breath again for 20-30 seconds.  Then relax the breath and the posture and sit for a few minutes in silence and gratitude, allowing the meditation to integrate into your being.

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坐直，把双手放在心轮处，右手放在左手上，掌心向下，右手大拇指和左手大拇指弯曲指尖相触放在左手掌心中。眼睛向下看鼻尖处。然后唱颂。当你唱颂“WA”时，提起丹田和横膈膜肌（如果在经期，可以轻轻做这个动作）持续11分钟，结束时，吸气屏息20-30秒，然后放松自然呼吸，再然后继续吸气屏息20-30秒，然后放松自然呼吸。保持这个体位，带着感恩的心静默几分钟让这个冥想融入你的身心。

The affect of this mantra and mudra is that it tunes you into the Divine energy that is accessible to all of us.  Yet to access this energy we must be in balance inside and in relationship to the energy.  In the book called “The Mind”, Yogi Bhajan say this meditation connects you to the wider flow of the universe, both known and unknown.  It links the essence of your purpose to the greater minds and souls in the cosmos.  Your message and needs are projected into them, and help and knowledge come back to serve you and complete your goal.  When you are in balance, you rely on the heavens and the greater environment.  You feel a conversation with the universe. Synchronicity is common.  “At the last minute, the Grace of the Guru saves the disciple.”

这个冥想的效应和手印是将你导入我们每个人都可以进入的神圣的能量中。在进入这个能量时我们必须保持内在的平衡及和能量的关系。在一本收做“The Mind”的书中，Yogi Bhajan大师说这个冥想可以让你链接广阔的宇宙能量，知道可知的和未知的一切。它可以将你的本质与宇宙高等意识和灵魂相链接。向他们投射出你的信息和需求，并从他们那里得到帮助和智慧用以完成你个人此生的目的。当你平衡时，你就信赖这个宇宙和更大的外在环境。你感觉到可以和无限对话，与之同步。最后，Guru的恩典将救恕这一切

（附录：请参考视频，邀请您一起加入我们的全球冥想练习）