一貫道郭明義

伸展四肢的玄關呼吸  翻譯：by Lily-Zhang

Combine the breathing practice with stretching four limbs.

方法： 玄關式呼吸、默念真經、看佛燈，同時以彌勒托天式伸展四肢。

Method: breathe through the Wisdom Door, recite the Five Word Sutra, and focus on the Buddha lamp at the same time. Meanwhile, stretch your four limbs as the following picture.

【 彌勒托天式 】 a gesture of Maitriya Buddha

吸氣時：雙手緩緩向上高舉至極限，要有向上拉的感覺。仰頭、眼睛看上面。

When inhaling, raise your arms slowly over the top of your head. Make sure you have the feeling of stretching upward. Raise your head a little bit and look up with your eyes.

吸一次氣的時間，同時默念一次真經 ○○○○○ 。

Recite the Five Word Sutra once in one inhaling.

全身要有充飽氣的感覺。

Try to feel like a balloon filled with chi.

若不做仰頭的動作，可以同時看佛燈。

You can replace the gesture of raising head with focusing on the Buddha lamp.

吐氣時：雙手緩緩放下，如果空間夠大可以從身體兩側畫圓形放下。

When exhaling, put down your arms slowly.

全身放鬆，要有氣球消氣的感覺。

Make the whole body relaxed, like a flat balloon.

吐一次氣的時間，同時默念一次真經 ○○○○○ 。

Recite the Sutra once in one exhaling. 

動作：雙手向上的過程，可以從身體兩側畫圓上伸，也可以從身體前面經過腹部、胸部 … 向上伸展

重點：做這些動作時，不要忘記守玄、默念真經。若少了守玄、默念真經，只是一種伸展運動，而不是修持。

Points: remember to keep focusing on the Wisdom Door and reciting the Five Word Sutra. Without these two practices, it will just be a stretching exercise, not a religious practice. 

    玄關式呼吸，我們已講過坐姿、站姿、行走，現在加上「伸展」的玄關式呼吸。

    In last lessons, we have introduced the breathing practice when sitting, standing and walking. Here we introduce another kind: the breathing practice combined with stretching.

    玄關式呼吸的目的都一樣，吸進天光、佛光，而且讓天光透達我們身體的每一個角落。

    The aim of the breathing practice is all the same; that is, to breathe in Buddha light and make it reach every corner of our bodies. 

    由於上一個修持 － 「氣貫全身的玄關呼吸」，伸展的部位集中在手指和腳趾，身體仍然有些部份無法氣脈全通，「伸展四肢的玄關呼吸」可以進一步讓氣透達全身沒有死角。將平時無法舒展到的經脈，藉這個伸展動作加上玄關呼吸配合真經，完全通達沒有阻塞。

    In the last lesson, we also taught the breathing practice with stretching fingers and toes. However, chi cannot reach every corner completely. This practice, by stretching and relaxing four limbs, can make chi reach the whole body more effectively.  

    做這種伸展時，如果平時氣很不順的人，甚至可以用口吸氣，大口用力吸氣，務必讓氣能吸到身體每個角落為唯一目的。

    If you like to breathe in with your mouth, you can try it in a deep breath as long as you can make chi reach every corner of your body.

    吸氣時－伸展身體。隨吸氣膨脹、張開身體，像充飽氣的球一樣。默念一次真經。

    When inhaling: stretch your body and make chi full of your body as if it is a balloon filled with chi. Recite the Sutra once in one inhaling.

    吐氣時－放鬆。全身像洩氣的球一樣鬆弛。默念一次真經。

    When exhaling: relax your body like a balloon without any air. Recite the Sutra once in one exhaling. 

為什麼要做伸展

Why do we need to stretch?

    發明「防癌宇宙操」的莊淑旂博士，由於早年父親和丈夫都是因癌症過世，而決心要找出抗癌方法。

    Dr. Zhuang, a very famous medical doctor in Taiwan , invented gymnastics that can prevent cancer.

    她從觀察嬰兒伸懶腰，而得到啟發。她說：「觀察早晨嬰兒醒來，都會拇指向外無意識的伸懶腰，將平時很少使用的手腕內側肌肉，接連從兩脅到胸部的肌肉加以伸直。這種動作，刺激了身體重要經脈如脾經、心經、小腸經等。」

    She was inspired by the observation that babies always stretch their bodies. She said, “I noticed that babies would stretch their bodies unconsciously every morning when they woke up. This kind of stretch could stimulate the muscle and pulses that were hardly used in daily life.”

    她又觀察到剛下飛機的旅客也都會不自覺的做相同的伸懶腰動作，動物睡醒也是如此。從這些觀察體驗，加上中醫「脾統血、主四肢」的理論，創出「防癌宇宙操」

    She noticed that passengers always stretched themselves unconsciously after they took the plane for a long time. Many animals will do the same thing when they just wake up. She observed this and added the Chinese medical theory about pulses. Therefore, she invented a special stretch gymnastics that can prevent cancer. 

  這套「防癌宇宙操」強調的、伸展全身、帶動不常運動的肌肉與末梢神經，活動脾臟、淋巴腺和橫膈膜，讓全身的血液和體液都暢行無阻。

     Her gymnastics focus on stretching the muscle and nerves endings that are seldom used in daily life. Thus, our spleen s, Lymph glands and diaphragms can be activated. Our blood and body fluid can also circulate without block.

    我們不必去做防癌宇宙操的動作，只要掌握住它的原則－伸展肢體。依照每個人個別的情況，做自己最舒適的伸展，只要加上玄關式呼吸、默念真經、看佛燈。非但身體得到伸展，也同時吸入無量佛光、真氣，防癌健身的效果一定更好。

    We don’t need to remember every movement of hear gymnastics. The point is that we should stretch our bodies more often. We need to do the most comfortable stretching exercise for ourselves together with the breathing, reciting and focusing practice. In this way, while we are stretching bodies, we also breathe in the unlimited Buddha light and energy that can prevent cancer and preserve health.

    由於道場是較嚴肅的修行場所，也許不便於大家在佛堂伸懶腰，可以在家中修持，比較不會顧慮到觸犯佛堂的清淨莊嚴。

    Sometimes temples are solemn places for religious practice. Therefore, if you think it impolite to Buddha to stretch the body here, you can do this exercise at home so that you can also remain the purity and solemnity of the temple.

    在家中修持就比較沒有禁忌，許多道親睡前躺在床上修持三寶，可以幫助睡眠，對失眠者或睡眠品質不佳的人非常有幫助。

    You may feel free to do the practice at home. Many Tao members keep practicing the Three Treasures in bed before sleeping. It can help them sleep well.

彌勒托天式

A gesture of Maitriya Buddha

    因為很多道親都已經忘記如何伸懶腰，所以我們提供一個大家熟悉的「彌勒托天式」，這個姿勢源自彌勒佛的一個法相－雙手高舉托天。

Many members forget how to stretch their bodies, so we provide a familiar gesture of Maitriya Buddha, which is a famous form of Maitriya Buddha.

    吸氣時雙手緩緩向上伸，伸到極限時向上推。

    When inhaling, stretch your arms upward slowly. When reaching the highest point, push upward a little bit.

    吐氣時，雙手緩緩放下，全身放鬆。

    When exhaling, put down your arms slowly and relax your whole body.

    一吸、一呼；一緊、一鬆；配合守玄和持念真經，達到佛光貫全身的效果。

    Combine your breathing with the stretching in a regular rhythm: stretch and inhale; relax and exhale. Keep focusing on the Wisdom Door and reciting the Five Word Sutra in the process so that Buddha light can reach every corner of our bodies.

    彌勒托天式手向上舉的方式有二種方法，一種是手從前面緩緩上升，至最頂端再向上推。另一種方法是手從身體兩側，緩緩畫圓向上舉。道親可依自己之習慣與喜好選擇自己適合的方式。我們將二種都圖解在後。

    There are two ways to do this. One is that you raise your arms from the front and push a little bit when reaching the top. The other is that you raise arms from your sides, like drawing a circle. You can choose either one. The graphs are as follows. 

彌勒托天式圖解：

Graphs for Maitriya Buddha’s gesture

（ 1 ） Raise or put down your arms from the front

１：隨著１２３４５的分解動作，從玄關緩緩吸一次氣。念一次真經 ○○○○○ 。

1 ： Inhale through the Wisdom Door slowly, recite the Five Word Sutra once from steps one to five.

２：隨著５４３２１的分解動作，念一次真經，放下手、吐氣。

2 ： Exhale once, recite the Sutra and put down your arms from steps one to five.

３：上吸氣、下吐氣、配合真經的運作，形成一個規律的律動。

3 ： Form a regular rhythm by combining inhaling with raising arms and exhaling with putting arms down. Remember to recite the Sutra.

４：重點在於一定要配合守玄、默念真經。

4 ： Be sure to focus on the Wisdom Door and recite the Sutra at the same time.

二、從身體兩側上升、放下：

（ 2 ） Raise or put down arms from your sides

１：隨著１２３４５的分解動作，將手緩緩舉高，並且吸一次氣、念一次真經 ○○○○○ 。

1 ： Inhale through the Wisdom Door slowly, recite the Five Word Sutra once from steps one to five.

２：隨著５４３２１的分解動作，將手緩緩放下，吐氣、念一次真經 ○○○○○ 。

2 ： Exhale once, recite the Sutra and put down your arms from steps one to five.

 ３：頭可以向上仰、眼睛看上面。也可以平視佛燈。

3 ： Y ou can raise your head and make your eyes look upward. You can also stare at the Buddha lamp, too.

４：手在最高點時，可以兩手手指相扣，向上拉。

4 ： When your arms reach the top, you can cross ten fingers and pull them upward.

５：最重要的是保持守玄並念真經。

5 ： The point is to keep focusing on the Wisdom Door and reciting the Sutra.

隨意伸展

Free style of stretching

    除了 「彌勒托天式」以外，也可以隨個人需要，做其他的伸展動作。只要配合上玄關式呼吸、真經持念，就不只是一般的運動，而是運動加修持。有彌勒祖師的加持、有天光、佛光的吸進。

    Besides the gesture of Maitriya Buddha, you can have your own style of stretching. As long as it is combined with the Three Treasures, it is not only a kind of exercise but also a religious practice. It will have the empowerment from Maitriya Buddha and Buddha light.

    方法很簡單，就是隨著一呼、一吸的玄關呼吸，伸展全身。可以像伸懶腰一樣，不拘形式姿態，每個人需要伸展的部位不同，只要隨自己舒適的伸展。

    The method is very simple. Make sure to breathe through the Wisdom Door and stretch yourself with exhaling and inhaling.

實例：

Exampl e ：

   石岡一位壇主第一次學會伸展式的玄關呼吸那天，睡前做伸展的玄關式呼吸，第二天早上起來腳酸痛到走路一跛一跛，酸痛的位置是她十多年前一次大車禍留下來長達十幾公分的舊傷。這個舊傷多年來一直都有緊繃的不適，沒想到修這種伸展的三寶，舊傷處痛到難以行走。

    A member did this practice before sleeping. The next morning, her foot was sore and ached that she had a lame foot. Her pain came from an old wound in the big accident about ten years ago. She had felt uncomfortable for many years. Once she started this stretching practice, her pain was on the way to recover.

    但是痛過以後，反而長期以來那種肌肉被拉緊的不舒服完全消失了，有鬆解順暢的感覺。好像把沒有痊癒的舊傷，重新翻出來醫治，過程雖有不舒服，但結果是痼疾得以痊癒。這是她始料未及的，原本只是想照著點傳師教導的新的修持法修持看看，沒想到意外的治好自己十幾年的痼疾。

    After the severe ache, her uncomfortable feeling disappeared completely. She felt relaxed in the foot. It seemed that through this stretching practice, our old wound could be treated again. Although the process may not be comfortable, it ends in the recovery of our deep-rooted illnesses.

    就她的例子，再次提醒大家，修持三寶時，有時會痼疾復發，並不是真的發病，而是一種療癒過程。

       Her example tells us that practicing the Three Treasures may cause our deep-rooted illnesses to break out , but it is a process of healing, very good for our health.