冥想课程1: I AM真言冥想

一、Summary简介

We will not be focusing on the meaning of I AM during meditation. No doubt it has sacred meaning in the Judeo/Christian tradition in particular, and also bears similarity to the sacred sounds of other traditions. It is the sound we are interested in, not the meaning. It is the sound we will be using, within. We are after the profound vibratory quality of the sound when it is used effectively deep inside the mind and nervous system. Perhaps these profound effects inside the human being are the reason why I AM has been revered for centuries. What we will be doing is focusing on the correct utilization of the mantra in the practice of meditation. Then we will have the best results.

在冥想中我们不会专注于I AM的含义。毫无疑问，它在犹太教/基督教传统中尤其具有神圣的意义，并且与其他传统的神圣声音相似。我们感兴趣的是这个声音，而不是含义。这是我们将要使用的声音，在里面。当声音在大脑和神经系统深处被有效地使用时，我们追求的是声音的深沉的振动质量。也许在人类社会内部，这些深刻的影响是为什么I AM被尊敬了几个世纪的原因。我们将要做的是专注于在冥想练习中正确地运用这个真言。那我们就会有最好的效果了。

二、Practice Method练习方法

Find a quiet, comfortable place where you can sit, preferably with back support. We want to remove unnecessary distractions. Just sit and relax somewhere where you can close your eyes for twenty minutes without interruptions.

找一个安静、舒适的地方，你可以坐着，最好有背部支撑。我们想消除不必要的干扰。只是坐下来，放松一下，在那里你可以闭上眼睛20分钟而不受打扰。

Once you have gotten comfortable, slowly close your eyes. You will notice thoughts, streams of thoughts. That is fine. Just observe them without minding them. After about a minute, gently introduce the thought ...I AM... and begin to repeat it easily and effortlessly in your mind. If your mind wanders off into other thoughts, you will eventually realize this has happened. Don't be concerned about it. It is natural. When you realize you are not repeating the mantra, gently go back to it. This is all you have to do. Easily repeat the mantra silently inside. When you realize you are not thinking it, then easily come back to it. The goal is not to stay on it. The goal is to follow the simple procedure of thinking the mantra, losing it, and coming back to it when you find you have lost it. Do not resist if the mantra tends to become less distinct. Thinking the mantra does not have to be with clear pronunciation. I AM can be experienced at many levels in your mind and nervous system. When you come back to it, come back to a level that is comfortable, not straining for either a clear or fuzzy pronunciation.

一旦你感到舒服，慢慢地闭上眼睛。你会注意到思绪，思绪的流动。那很好。只是观察它们而不去在意它们。大约一分钟后，轻轻地引入……I AM……开始在你的脑海中简单而不费力地重复它。如果你的思绪游离到其他的思绪中，你最终会意识到这已经发生了。别担心。这是自然的。当你意识到你没有重复真言时，轻轻地回到真言中去。这就是所有你需要做的。简单地在里面默默地重复真言。当你意识到你没有在想它，那么很容易回到它。目标不是坚持下去。我们的目标是遵循简单的过程，想着真言，失去它，当你发现你失去了它的时候回到它。如果真言变得不那么明显，不要抗拒。想着真言不一定要发音清晰。I AM可以在你的头脑和神经系统中经历很多层面。当你回到它的时候，回到一个舒服的水平，不要为清晰或者模糊的发音而紧张。

Do this procedure for twenty minutes, and, then, with your eyes closed, take a few minutes to rest before you get up.

练习这个程序20分钟，然后闭上眼睛，在你起身前休息几分钟。

三、Proposal建议

This practice is to be done twice each day, before you start your day and before you begin your evening activities. It is best done before meals, as digestion can interfere with the process of meditation. Make a commitment to yourself to do it for a few months. Give it some time to work. You will be amazed at the results, and then you will want to keep going forward to more and more.

这个练习每天要做两次，在你开始你的一天之前，在你开始你的晚上活动之前。最好在饭前做，因为消化会干扰冥想的过程。对自己做出承诺，坚持几个月。给它一些时间去工作。你会对结果感到惊讶，然后你会想继续前进，越来越多。

四、Continue继续

In the following lessons, we will go into more detail about the process and consequences of meditation. After that we will begin to work with another natural ability we each have, our ability to use the breath to move silence in us with endless ecstasy.

在后面的课程中，我们将详细介绍冥想的过程和结果。在那之后，我们将开始与我们每个人都拥有的另一种自然能力一起工作，我们用呼吸的能力以无尽的狂喜移动我们内心的沉默。

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