一貫道郭明義

三寶養生課程 2(中英對照)

翻譯： by Lily-Zhang

二、氣貫全身的玄關式呼吸

Breathing practice that makes chi flow through the whole body

方法：玄關式呼吸合併伸展手指腳趾、默念真經、看佛燈，同時修持。

Method: combine the breathing practice with stretching fingers and toes, reciting the Five Word sutra, focusing on the Buddha lamp at the same time.   

這個修持，簡單的說，是將上一個修持「三合一」加上手指、腳趾的伸張動作。

坐著、站著、躺著，都可以做。

Simply speaking, it is the higher level of the breathing practice. Besides combining breathing, reciting and focusing (Three in One), here we combine the movement of stretching fingers and toes.

吸氣：張開手指、腳趾、全身膨脹、默念○○○○○。

When inhaling: stretch out your fingers and toes, make chi full of your body and recite the Five Word sutra.

吐氣：合上手指、腳趾、全身消氣放鬆、默念○○○○○。

When exhaling: relax your fingers and toes, make chi out of the body and recite the Five Word sutra.

 我們身體的疾病不論是起因於業障、陰氣，或是身體的氣脈阻塞。玄關式呼吸都可以將陽氣、佛光吸進身體，改善疾病。但是很多人因為太少運動，或是年老力衰，尤其是已經生病時，氣很難通達全身，因此修「玄關呼吸」時也無法將陽氣、佛光充滿全身。

    The breathing practice can help us breathe in yang chi or Buddha light no matter our physical diseases are caused by bad karmas, yin chi or blocked impulses. If we can breathe in yang chi by the breathing practice, our diseases can be healed. However, common people cannot make yang chi circulate around the body without obstruction due to lack of exercise or old age. This always happens to the sick people.

    所以我們要用幾種簡單的方式讓大家可以達到氣脈通暢。

    That’s why we want to introduce several simple ways for everyone to make our chi in the impulses circulate very smoothly.

    前面我們已學會「三合一」的玄關呼吸，已經比單純的玄關式呼吸強而有力，現在我們要再加上一個動作，就是隨著吸氣稍微用力張開手指頭和腳趾頭，呼氣時放鬆回縮。讓佛光能夠運行到我們身體每一個角落。

    In the last lesson, we have learned a further way of Three in One breathing practice that is more powerful than the original one. Here we just need to add one more movement; that is, to stretch out our fingers and toes a little bit when inhaling and relax them when exhaling. In this way, Buddha light can enter and circulate in every corner of our body.

    吸氣時，觀想天光、佛光、浩然之氣，從玄關源源不絕的湧入，氣吸進後充滿身體每一個角落。有些人不習慣觀想，這個張開、合上手指腳趾的動作，就可以不必透過觀想，實際的讓氣貫全身。

    When inhaling, let’s visualize the Buddha light and righteous chi enter our body completely and continuously through the Wisdom Door. Such chi fills every corner of our body. If you are not used to visualization, you can just practice breathing in and out with the stretching of fingers and toes.

修持重點：

Some points to follow:

    看佛燈、默念真經、同時做玄關呼吸。吸氣，張開手指腳趾的過程中，默念一次真經○○○○○，呼氣放鬆的過程中也默念一次真經○○○○○。

    Focus on the Buddha lamp, recite the Five Words Sutra, and do the breathing practice at the same time. During the process, recite the Sutra once with breathing and stretching fingers and toes.

    做「三合一玄關呼吸」時，吸氣要從玄關進，到達手指尖及腳趾尖。盡量吸得深且長，像氣球充氣一樣。想像我們身體是一個洩氣的氣球，很多角落（氣脈）因不正確的飲食、姿勢、觀念而呈萎縮狀態，氣無法通達。因此我們要藉著手指頭和腳指頭的一張一合，將氣灌注到每一個角落。也就是「氣貫全身」的玄關式呼吸，

    Remember to breathe in through the Wisdom Door and make chi reach your finger tips. Try to inhale as deeply and slowly as possible. Our impulses of the whole body are blocked because of incorrect eating habits, gesture or ideas. The yangchi cannot reach there totally. Therefore, we hope to lead yang chi to every corner of our impulses by stretching and relaxing fingers and toes.

修持方法：

Practicing methods:

    玄關式呼吸時要同時張、合手指與腳趾，吸氣時隨著氣息吸入，漸漸將十隻手指、腳趾，用力張開；呼氣時隨氣呼出，漸漸放鬆手指、腳趾。一定要感受到氣充滿身體，像氣球充飽了氣沒有死角。

    We need to stretch and relax fingers and toes with the actions of breathing. When inhaling, use your might to stretch them gradually. When exhaling, relax them gradually. Be sure to feel the chi is full of our body, like a balloon full of air.

    一吸一呼、一張一合：吸氣時張開手指、腳趾，吐氣時放鬆合上手指、腳趾。吸氣張、吐氣合。形成一個規律的律動。

    Stretch while inhaling, and relax while exhaling. In this way, it will become a regular movement.

‧    坐姿：腰打直，氣才能通暢。（看佛燈、默念真經、同時做玄關呼吸）

‧    When sitting, sit straightly so that chi can move smoothly.

‧    站姿：最好不要穿鞋或穿拖鞋，讓腳趾有張合空間。除了手指、腳趾以外，全身都可以隨著吸氣向上提、膨脹，像氣球充飽氣，快要飛起來一樣。呼氣時放鬆、消萎。

‧    When standing, you had better not wear shoes or slippers so that your toes can breathe. Besides fingers and toes, the whole body can be raised up like a balloon full of air or going to fly up. When exhaling. You can feel your whole body relaxing and shrinking.

‧    臥姿：平躺，隨著吸氣張開腳趾，呼氣合上。特別容易將氣運行到腿、膝蓋、腳趾，適合早晨起床前或睡前修持，特別適合腳有疾病無法久站的道親。

‧    When lying, stretch your toes with inhaling and relax them with exhaling. This way, chi can circulate to your legs, knees and toes very easily. You can do such a practice before getting up or sleeping. It’s useful for people who have problems in legs and cannot stand long.

臥姿的修持

Practice when lying

    許多道親修持「氣貫全身的玄關呼吸」時，都有一個共同問題－氣到不了腳趾，甚至很難到下半身。

    There is a common problem for many Tao members to do such breathing practice; that is, it’s hard for them to make chi reach their toes or even the legs.

    氣貫全身的玄關呼吸，對道親而言，沒有什麼困難，尤其加上手指以及肺的擴張縮合，很容易可以感覺到氣充滿上半身。但較難感受氣貫通到下半身。

    Usually our members feel it easy for chi to go through the upper part of the body with stretching and breathing at the same time. But they often feel it hard for chi to reach their legs or toes.

    因為站姿時，腳趾承受身體重量，無法伸展。坐姿時上半身在臀部呈九十度彎屈；大腿和膝蓋又彎曲九十度，腳趾着地，也是難以藉著腳趾張合，體會氣貫腳趾的感覺。

    When standing, our toes have to bear the whole weight of the body so that they can’t stretch out. When we are sitting, the upper part bends 90 degrees at our hips. Our legs and knees bend 90 degrees again. So, chi cannot reach our toes directly.

    臥姿正好補這二個不足。臥姿身體呈現完全平直，腳趾也沒有承受重量，所以可以藉著腳趾頭張、縮的動作，幫助氣運行全身，直達腳底。

    If we do the practice by lying down, it may be the best way for the toes to stretch out. Since our body is totally straight from head to toe when lying, our toes don’t have to bear the body weight, this practice can help yang chi to go through the whole body to toes by stretching and relaxing.

    手指、腳趾張合的動作，就像汲水或打氣，藉著一伸一縮的動作，把水汲起來或把氣充進去。

    Such movements of stretching and relaxing are like pumping, which can force water or air in or out. The movements can pump chi into our body. 

    有道親問：如果已經不能走甚至不能坐，還能修三寶養生嗎？

    Some members ask: if a person cannot walk or even sit, can he use the method?

    只要還有意識，手腳還有知覺，都可以修持三寶養生，躺著一樣可以修三寶養生。

    Actually, anyone who is conscious or who is not numb can preserve his health by using the Three Treasures, even though he has to lie in bed.

    當然臥姿的三寶修持不一定是為了不能站，每個人都可以在起床前或睡覺前，做這個玄關呼吸的修持。因為氣更容易運行到腳趾。

    Of course the lying practice is not especially for those who cannot stand. Everyone can do the breathing practice before getting up or sleeping. In this way, chi can circulate to the toes more easily.

    這個修持可以幫助腳有疾病、不適合久站或行走的道親，一個簡易的修持玄關呼吸的方法。

    This method can be an easy one for those who have foot problems and cannot stand or walk long.

方法：

Methods:

１、平躺床上，先深呼吸讓心平靜下來，否則難以體會細微的氣息運行。

1、when lying in bed, take a deep breath and make your mind calm down, or you cannot sense the subtle circulation of chi.

２、意守玄關，觀想氣從玄關吸進，隨著吸氣張開手指與腳趾。吸到最飽時，

    手指腳趾也張開到最大。

 2、focus on the Wisdom Door and visualize chi enters through it. Stretch your fingers and toes when inhaling it. Make your fingers widely open when you inhale most deeply.

３、吐氣時，手指、腳趾隨氣吐出漸漸放鬆合上。

3、when exhaling, relax your fingers and toes slowly.

４、反覆吸氣時張、吐氣時合的動作，做到氣通暢全身。

4、 repeat the process until you feel chi circulating the whole body smoothly.

５、如果可以感覺到氣的運行，可以開始觀想氣從玄關吸入，從病痛處呼出，

    針對病痛做觀想治療。若無法觀想，就持續做吸張、吐合的動作，不必勉

    強觀想。

 5、 if you can feel the movements of chi, you can start to visualize chi enters through the Wisdom Door and goes out from your sick part. This is a kind of visualization therapy for curing diseases. If it’s not easy for you to visualize, just keep stretching and relaxing.

 身心靈SPA

The effective SPA for body, mind and soul

    做完這個一吸一呼、一張一合的玄關呼吸修持，全身有如做過SPA一樣，鬆弛舒適。因為身體的每一個細胞、每一個陰暗角落，都充分的吸到佛光。如果你仔細去感受會有「每一個毛孔、每一個細胞都在微笑」的感覺。

    After you finish the above breathing practice with stretching and relaxing, you will feel extraordinary comfortable and relaxed. This is because every cell of your body has breathed in the Buddha light completely, and every dark corner inside has been lightened up. If you carefully sense it, you will feel that every pore and every cell is smiling. 

    這樣的修持，不僅對養生有幫助，同時也是一種深層禪定。讓我們的妄念都像塵埃落地一樣止歇，不再迷霧我們的生命，讓生命清澈明白透明。

    Such a practice is not only a good way to preserve health but also a high level of meditation. It can stop or cease our illusory thoughts like dusts falling down. Our life will be very clear and free from worries or confusion.

 修持實例：

Examples:

    後學八個月前扭傷了腳趾，起先沒理會它，以為久了會自動好。但卻越來越嚴重，先是酸，後來痛、麻，走路都受影響。後學看再不醫治不行，在去看醫生前先做了一次這種將氣吸到手指、腳趾的「氣貫全身的玄關呼吸」，竟然一個小時的修持後不藥而癒。沒有求醫，到現在都沒有任何異狀。直接實驗了這個呼吸法的治療效果。

    Eight months ago, I sprained my toe. I thought it would recover by itself, so I didn’t pay much attention to it. However, it became more serious. At first I felt sore ache and numb, later it influenced walking. So, I decided to see the doctor. But before that, I did this practice once. After one hour, it recovered by itself. Up to now, I feel everything is OK even without seeing the doctor. This is one of the effective experiments of it.

    另一位道親林姐，多年來有退化性關節炎，手指關節會痛，還經常腫到彎曲困難，手指也經常麻木不靈活，醫生說是退化，沒有給她醫療。後來常參加三寶修持班，嚐試觀想向氣球充氣一樣，將氣充到手指尖，經過幾年逐漸痊癒，如今關節已很多年都沒有再出現腫、痛了。

    Another member Miss Lin hasosteoarthritis. She often felt ache at fingers and her swollen fingers made bending very hard. Sometimes she had numb fingers. The doctor didn’t give her any healing because it was only a symptom of aging.Later she kept doing this practice and visualized pumping the chi into her finger tips. A few years later, this problem was cured gradually. Now she seldom feels any pain or swelling anymore.

     從道親修行經驗中發覺每個人依不同病況，痊癒的時間長短不同。但只要耐心的去修，一定可以改善病況。

   From different experiences, we know that everyone may spend different length curing his diseases. But as long as he has patience to do the practice, he will be sure to improve his health.

    發一組的張講師在九二一大地震時扭傷腳踝，多年沒有痊癒。聽到這種修持就開始嘗試，起先是傷處發麻，後來疼痛，最後是酸，程度到難以忍受。只好暫停修持，但等好一點時又開始修，竟然不藥而癒。以中醫跌打損傷的理論，我們受傷後第一個現象是酸，再來抽痛，更嚴重會麻，表示開始萎縮，最後就是痺。到了麻痺就沒有救了。

    Another member Mr. Zhang sprained his ankle in the 921 earthquake and didn’t recover. After hearing this practice, he started to try it. At first his ankle became numb and hurt. Later it sore so much that he couldn’t stand it and stopped the practice. After a while, he started again, and this time he succeeded. According to traditional Chinese medicine, the first symptom after being sprained will be sore, and then ache. Feeling numb will be the third phase that means the muscle starts to shrink. The last phase is paralysis. It means there’s no chance to recover.   

    酸→抽→痛→麻→痺。是壞死的過程，而張講師以逆轉的過程由痺轉麻→痛→酸→復原。方法無他，就是這種「氣貫全身的玄關式呼吸」。

    The process of paralysis is from sore, ache, numb to paralysis. However, Mr. Zhang made his ankle cured by the reversing process from paralysis, numb, ache, sore, to recovering. The only method is this breathing practice that makes chi flow through the whole body.

生活中的每一刻都有意義

Every moment of life is meaningful.

    玄關呼吸法在養生班實驗成效十分好，推廣到每個星期一次的三寶共修班，第一次教，每一個班員都覺得比以往的修持更上一層樓。心更專注，身體覺得氣更順暢。許多坤道原本有胸口鬱悶的毛病，初階的三寶修持，氣總是吸到胸腔就下不去，積在胸口，這種「氣貫全身的玄關呼吸」卻可以讓氣暢通全身。

    This practice is very effective in our experimental class of preserving health. Therefore, it also became a common practice in our regular class of using the Three Treasures. Every member felt they made a lot of progress by doing this. Their minds became more concentrated and their chi inside the body flew more smoothly. Many female members had the problem of chest distress. If they just did the first breathing practice, they couldn’t make the chi flow farther than the chest. Now when they use this method, they can make chi circulate throughout the whole body.

    這個修持，受用的道親很多，而且隨時都可以修持。最近後學在講課時，就常看到道親一邊聽課一邊手指一張一合，一看就知道他們邊聽課邊在修「氣貫全身」的玄關呼吸。

   Many members benefit from this practice because it can be done any time. Recently when I was teaching, I saw some members stretching and relaxing their fingers while listening.  

   生活中加上修持，可以將一些令人煩躁的時間變得美好。譬如等待的時間、學生聽老師訓話的時間、旅途車程中、上班族開冗長的會議…原本這些令人煩悶的、痛苦的時刻，都可以因修持而變得愉悅美好。

    If we add practice into life, it can turn some boring or uneasy moments into a wonderful experience. For example, the time of waiting or listening to the lecture, on the journey or in the long meeting. Practice can make such boring and painful moments become wonderful and joyful.

    原本無奈、煩躁、不愉快的時間…都因修持三寶而變得有意義。

    Using the Three Treasures can make every moment become more meaningful. 

    這是「道」的修持最美好的地方，是可以在生活的每一個角落、每一個時分，只要我們修持三寶，立刻將一切不美好在瞬間變得美好。不論在車水馬龍的城市、在高速公路上、在醫院、在喪禮…。只要三寶一用，立刻可以享受到淨土的快樂。

    This is the best part of Tao practice because it can be used in every corner and any minute of life. Anything imperfect can become wonderful in a second as long as we use the Three Treasures. No matter you are in crowded cities, on the high way, in the hospital or in the funeral, as long as you use it, you can experience the joy of pure land at once.

    養生班黃姐說：以前定期回醫院復檢都會恐慌，一方面要躺進密閉的儀器三十分鐘本身就很令人恐懼，另一方面又會忍不住一直擔憂檢查的結果不知道會不會舊疾又復發？所以每次去檢查都是一件痛苦的折磨。如一位病友說的：「每次一躺進去就開始恐慌。」

    A member Miss Huang said, “ In the past when I went back to the hospital for the check up, I always felt panic. On the one hand,, lying inside the nmr machine was scary. On the other hand, I would keep worrying about the result. Every time the check up was a torture for me.

    後來懂得用玄關呼吸來平復情緒後，去復檢時一躺進去就開始做玄關呼吸，不知不覺當護士叫我時，才發現怎麼三十分鐘一下就過去了。

    Later when I know how to calm down by using the breathing practice, I start to use it as soon as I lie there. Time will pass so fast that when the nurse wakes me up, I find thirty minutes is over.”

    原來當我們專注修持時，時間過的很快，而操心焦慮時，時間過的很慢，三十分鐘變得漫長煎熬。

    When we concentrate on practice, time usually flies. However, when we get worried and anxious, time will pass very slowly so that thirty minutes may be a long century. 

    三寶的功效還有更誇張的，寶光建德廖點傳師跟後學說，不久前去拔智齒，躺在診療椅上用三寶用到睡著了，醫生拔好了智齒，叫醒他說：「喔！你真好睡！當牙醫那麼多年，沒見過拔牙還能拔到睡著。」

    There are even other incredible examples. A Tao master Mr. Liao told me that he just went to the dentist to pull out his wisdom tooth. He used the Three Treasures during the process and fell asleep. When the doctor finished it and woke him up by saying, “How sound you slept! I have never met a patient who can fall asleep when his tooth is pulled out.”

    拔牙是每個人都怕的，尤其智齒最難拔，這位點傳師三寶修持功夫真的堪稱一流。

  Pulling out the tooth is scary to most people, especially the wisdom tooth. Mr. Liao can really be an expert in using the Three Treasures.