一貫道郭明義

三寶養生課程(1)中英對照

之前po上的因未經校對，有許多錯誤，此篇為經原譯者校對後之修正篇

三寶養生課程 1(修正後)

翻譯： by Lily-Zhang

Lessons for preserving health by using Three Treasures.

第一堂課－有力量的玄關呼吸

Lesson one- powerful breathing through the Wisdom Door.

   這堂課是這「養生系列」中，最重要的一堂課，是一種進階的禪定，也是一種最好的養生修持。但卻是這系列課程中較難的部份。

    This is the most important lesson in the series. It’s a higher level of meditation, also the best practice for preserving health. However, it is the harder part in the series.

    在「三寶修持講義」書中，我們已經講過三種「三寶修持」方法：

１‧玄關呼吸。（觀想從玄關吸氣、吐氣）

２‧一步一字念真經。（走一步念一字真經）

３‧凝視佛燈。（平心靜氣眼看佛燈）

「三寶養生」系列修持，一樣是修持三寶、一樣有這三種修持，不同的是－更精進、更專注、更有力量，全方位的三寶修持。

    如果完全沒有修持三寶的體驗，沒關係，可以從第二課「三寶光療法」入手體驗守玄的感受。三寶光療很容易，也十分有力量，因為除了三寶還加上太陽的巨大能量。有立竿見影的效果，只需一分鐘就足以體會受用。

以下我們就正式開始課程： 

    這堂課我們要學習幾種「玄關式呼吸」，玄關式呼吸的基本方法（觀想吸氣從玄關進、吐氣從玄關出），在上一單元「從入手到進階」有解說過，現在要更深入幾種進階式的「玄關呼吸」。

我們將提供四種玄關式呼吸的進階法，以漸進的方式，將三種基本修持融合在一起，成為更有力量的玄關式呼吸。

Here we will offer four kinds of deeper practice by breathing through the Wisdom Door.

一、三合一的玄關呼吸：玄關式呼吸、默念真經、看佛燈，三種同時修持。

二、氣貫全身的玄關式呼吸：三合一玄關呼吸加上手指、腳趾的伸張、縮合動作。

三、經行式的玄關呼吸：氣貫全身的玄關式呼吸加上經行（走一步念一字真經）。

四、伸展四肢的玄關呼吸：三合一的玄關呼吸加上「彌勒托天式」的伸展運動。

1、Three in one breathing practice: Breathe through the Wisdom Door, recite the Five Word Sutra, and focus on the Buddha lamp at the same time. 

2、chi circulating breathing practice: Use the Three in one breathing practice and combine stretching and relaxing our fingers and toes at the same time.

3、breathing practice while walking: Used the chi circulating breathing practice and combine the walking practice (recite each word of the Five Word Sutra in each step).

4、breathing by stretching: Use the Three in one breathing practice and do the easy exercise by stretching our body as Maitreya Buddha always does.

    可以試著隨解說修持，都體驗過以後，不必每一種都修，隨個人的因緣、喜好選擇最適合自己的修持。

    Everyone can try to do the above practice according to the following explanation. After some experience, he can choice his best way.

我們詳細的圖解這四個課程的內容。

We are going to introduce the four lessons with pictures in detail.

一、三合一的玄關呼吸

1、Three in one breathing practice:

方法：玄關式呼吸、默念真經、看佛燈，三種同時修持。

Method: Breathe through the Wisdom Door, recite the Five Word Sutra, and focus on the Buddha lamp at the same time. 

眼凝視佛燈。

吸一次氣默念○○○○○

吐一次氣默念○○○○○

Focus on the Buddha lamp.

When inhaling, recite the Five Word Sutra once clearly.

When exhaling，recite the Five Word Sutra once clearly.

三合一

Three in one breathing practice ：Combine three practices at the same time.

   所謂「三合一」，就是將三種修持法合而為一，同時修持。

    This means to do the three practices (we have mentioned before) at the same time.

    在「三寶修持講義」書中，我們有詳解三種三寶修持－玄關式呼吸、一步一字默念真經、看佛燈。現在我們將這三種修持結合在一起－玄關式呼吸，同時看佛燈，並默念真經。(手抱合同與否？可隨個人喜好)

    In the past, we explained in detail three kinds of practices: breathing practice, walking practice (and reciting), and focusing on the Buddha lamp. Here we combine these three into one practice; that is, breathing practice, focusing on the Buddha lamp and reciting at the same time.

    站著、坐著都可以，最好眼睛可以平視佛燈，比較可以看得久。仰頭易導致頸脖酸疼，容易分心且難以持續。如果仰頭看佛燈不覺得有什麼不舒服，就不必調整。

    Any posture, sitting or standing, is fine. You had better focus on the Buddha lamp in a comfortable way. Thus, you may be able to focus for a longer time. If you raise your head to focus on the lamp, you will feel sore and aching in the neck. You will also get distractive easily.

活用：

    在乘車時，如果時間很長，可以利用時間做這個修持。雖然沒有佛燈，可以閉上眼睛，觀想眼前有一盞母燈，把眼神專注在假想的母燈上。

    When you are driving, you can also use time to do this practice if driving takes you a long time. Even if you don’t have a Buddha lamp, you can still close your eyes and visualize one in front. Then, you can focus on the invisible Buddha lamp.

方法詳解：

Further explanation:

眼：看佛燈。

Eyes: focus on the Buddha lamp.

鼻：緩緩吸氣、吐氣。

Nose: inhale and exhale slowly.

心：默念無字真經。

Mind: recite the Five Word Sutra.

吸一次氣：默念一次真經○○○○○

When inhaling, recite the Sutra once clearly.

吐一次氣：默念一次真經○○○○○

When exhaling, recite the Sutra once clearly.

手：可以抱合同或放鬆。

Hands: can use the Mudra or relax.

姿勢：站、坐都可以。

Posture: stand or sit. 

＊    別忘了意念守在玄關。

＊    Be sure to focus your mind on the Wisdom Door.

重點：

Points:

    呼吸要和默念真經有規律的結合。

    Your breathing must have a regular combination with the reciting.

    玄關呼吸同時一定要配合上規律的默念無字真經，否則記得玄關呼吸就忘了默念真經。

    The regular combination of breathing practice and reciting is very important; otherwise you may forget reciting when you are breathing.

    所以要習慣於吸一次氣時同時默念一次真經、吐一次氣時也同時默念一次真經。吐氣比吸氣長，吸氣時念完一次真經後，吐氣也念完一次真經，若氣還沒吐完，可以停頓不念，等吐完後吸氣時再開始念或依照自己喜歡自行調整。

    Get used to reciting once while inhaling. Also, recite once while exhaling. Your exhaling may be longer than inhaling. After reciting once and you are still in the process of exhaling, you can wait until the next inhaling to start the Five Word reciting. In this way, Five Words can have a regular pace combining with the breathing.

    玄關呼吸要以配合默念真經的節奏，隨自己氣息長短，有人吸氣唸五個字，吐氣也念五個字；有人吸氣較短吐氣較長，吸氣念前二個字①②、吐氣念後三個字③④⑤。總之找到一個規律的節奏將兩種修行結合在一起，再加上看佛燈，當然也可以同時手抱合同，形成一個全方位的三寶齊用。

    You can combine the breathing with reciting according to your own rhythm and the length of your breath. If you exhale and inhale for the same length, you can finish reciting Five Words once in exhaling and finish again in inhaling. While some can only recite two words when inhaling and recite the last three words when exhaling. Once you find a regular rhythm and focus on the lamp at the same time, you can be able to use the Three Treasures in a whole dimension.

    這樣修持三寶的效果，更專注、更有力量，而且不易有妄想。

    Such a method can be more effective, concentrated, and powerful so that it can  stop you from illusory thoughts.

    能在佛堂修持最好，或從佛堂請一盞佛燈回家，在家中修，甚至點一盞蠟燭，就可以開始修持。坐著站著都可以，以舒適可以持久為前提，然後凝視佛燈、玄關呼吸、默念真經一起進行。

    If you can do such a practice in the temple, it will be the best way. Or you can ask your master to set a Buddha lamp at home to do the practice there. You can even start to practice by lighting up a candle. No matter you are sitting or standing, as long as you feel comfortable and be able to practice long, this practice will do you good.

    坐著看佛燈時如需仰頭，可以把椅子拉後面一點，距離拉長就可以平視。

    If you need to raise your head when focusing on the lamp, you can try to move the chair in a longer distance.

    在家中可以自己隨意調整蠟燭的高度到自己覺得舒適，在佛堂修時，若母燈太高，看日月燈也可以。也有道親用油燈取代蠟燭，既安全，火光又比蠟燭安定，只要加燈油就可以長期使用好。（不要用酒精燈，以免發生危險。）

    You can also adjust the height of the candle to make yourself feel comfortable. If you feel the Buddha lamp is too high for you to focus on, you can also focus on the other two lamps in the temple. You had better not use the alcoholic lamp because it’s more dangerous. 

˙為什麼要三合一？

Why should we combine three kinds of practices?

    三寶的修持不論守玄、叩首、默念真經，都是簡單易行的修持，修持久了，習慣於這些修持後，很容易在修持中一邊修一邊出現妄想。比如一邊默念真經，一邊想著昨天今天發生的事、說過的話…一邊守玄一邊打瞌睡、眼睛看著佛燈，心裡想著其他的事…。

     Any kind of Three Treasures practice is easy to do, no matter it is focusing, prostrating, or reciting. When practitioners do them for a long time, it will be easy to have illusory thoughts when they are used to them. For instance, they may think of what happened or what they said during the reciting practice. They may also doze off while focusing on the Buddha lamp.

    後學每個星期都有固定開三寶修持法會，有些道親第一次來都很專心，修持久了，就有打瞌睡的現象。因為太熟悉、太習慣於同樣的修持，即使是很好的修持，也會因為太習慣，而讓心跑掉或陷入昏沉。

    In our temple, we have a weekly ceremony for practicing the Three Treasures. Some members will concentrate very well for the first time. However, after a long period of time, they may start to doze off because they are so familiar with the same practice. Even though the practices are good, people may distract or doze off because of the invariable repeat.

    再舉個例子，後學父親常年做甩手功，一天三次每次二十分鐘，這同時也是他修持默念真經的時候。但這幾年他迷上棒球，所以經常一邊甩手一邊默念真經、一邊看電視。起先是電視、運動、真經，一心三用，真經還有在轉，但看到緊張精彩處或是輸球時，整個心都被棒球牽跑了，真經早就不見了，或者只剩百分之一的心，機械式的念那五個字。

    Take my father as another example. My father has kept doing a certain Chinese exercise for many years. He did it for twenty minutes and three times a day, and this was also his practicing time for reciting the Five Words. But these years, he was crazy about baseball games, so he tried to do the exercise by reciting and watching TV at same time. This seemed OK in the beginning, but gradually the Five Words Sutra disappeared from his mind.

    為什麼我知道他的心跑掉了？很簡單，他開始自言自語，隨著球賽起伏大笑或生氣。雖然還在甩手，心早就飛到球場，隨著王建民上下起舞，哪裡還有真經？後來他自己察覺不對，下定決心不再看電視。現在他一邊看佛燈一邊甩手，比以前更精進，他說：「看佛燈不但可以收心，還可以避免邪念。」。

   He started to talk, laugh or get angry with the winning or losing of the game. Although he kept exercising, his mind had already flown to the baseball court, crying and laughing with Chien-ming Wang. Later my father felt this was not good, so he decided not to watch TV again.  Nowadays, he does his exercise and focuses on the Buddha lamp meanwhile. He improves his practicing skills, too. He said, “Focusing on the Buddha lamp can not only make our minds concentrated but also avoid bad thoughts.

    我們修持，如果不時常注意自己心念，有時自己以為自己在修持，卻沒察覺心早已跑遠了。

    While practicing, if we neglect to notice our thoughts, we may not be aware of our distracting minds and believe our practice is very good.

    所以當一個已經很熟悉的法門，已經被妄念入侵時，就必須再尋求或調整發展出可以有效制止妄念的修持。我想這也就是為什麼佛陀講那麼多種法門的原因了。不但佛陀如此，後代弟子也都因應不同眾生的不同因緣、不同時代背景而發展出不同法門。像少林寺甚至發展出武學，其實最初只是為了讓出家人一邊修行一邊健身而已。

    Therefore, any practice, after being used for a while, may need to upgrade. Then, it can keep effective to control the illusory thoughts. Maybe this is also the reason why Buddha has to teach so many Dharma methods for followers.

According to different needs and timing of sentient beings, Buddha himself as well as his disciples developed different practicing methods. Like Chinese Shao-lin temple’s kungfu, it may also result from the idea to help the monks do the practice and take exercise at the same time.

   一種修持，若能一直持續有效就不需調整，若已經變成例行公事，口裡唸經心裡打妄念、身體打坐在蒲團上，心卻飛到十萬八千里外…那就失去修持的意義了。

    If any kind of practice can keep effective all the time, then there will be no need to change it. Once it has become a routine and you still don’t change it, it will lose the meaning of concentrating.

   這就是為什麼我們看到許多出家人滿臉無奈，很沒信心的原因。「當一天和尚，撞一天鐘」這句俗語。道盡了一成不變修持的無力感。

    Maybe this is one reason why some monks lose their faith. If the practice already becomes a daily routine, any one will feel tired of it.

    修持，一定要精益求精，不能得過且過。事實上不只是修行者如此，社會上每一個人不論是科學家、商人、甚至農夫…要成功，一定要在專業上精益求精，否則很容易被淘汰。身為修行者更要在修持上日新又新精進不已。

    In religious practice, we have to keep improving. We cannot just make it become a routine. In the society, everyone including scientists, businessmen, or even farmers has to improve their skills in profession, otherwise they will be eliminated. 

    所以我們進階式的三寶修持，將三者合一，同時進行。甚至可以同時手抱合同。

    Therefore, we combine three kinds of practice for further improvement. It can even be combined with our mudra (hand seal).

    身、口、意三者一起修。減少妄念入侵的機會。

    If we can unite our body, mind and speech on such a practice, we can reduce the  illusory thoughts very easily.

˙實例：

Examples

    陳姐是一位誠心的道親，但多病。而且受害於所謂的健康食品，以及大腸水療。曾因大腸水療導致腸道破裂，健康食品吃到全身都長蜂窩性組織炎…長期忍受身體病痛，也引發了憂鬱症，發作時什麼都不想做，躲在家裡哭泣。

    Miss Chen is a very sincere Tao member, but she is sick and harmed by the colonic irrigation. She had serious cellulitis. Her long- term illness caused melancholy. In the past, she would stay home helpless and cry alone when melancholy came.

    更嚴重的是心臟無力，經常晚上無法睡覺，躺下去好像心快停止，只能坐著睡，躺著睡有時會呼吸停止。頸椎重疊又長骨刺，早上醒來手腳都麻痺不能動彈。要慢慢動手指頭，很困難的將手移到嘴邊，用力咬自己的手指頭，這樣慢慢恢復知覺。醫生的診療說她心臟的幫浦力量不夠將血液循環到全身，所以隨時有停止呼吸的可能。可以說全身上下身體、心理都是病。

    Another problem was her heart. Every night she could only sit through the night because lying down to sleep may cause her breath to stop. Her spine also had some problems that made her fingers and toes numb and couldn’t move. In order to recover her feelings, she had to move the fingers slowly to her mouth and bite them. The doctor said her heart was not strong enough to pump her blood and make it circulate around the body, so it was possible that she could die any moment. Before doing the Three Treasure practice, she had both mental and physical problems.

    開養生班以前，她來佛堂修持三寶已有四年，用三寶對抗憂鬱症已很有經驗，一次比一次有效的制止自己掉進憂鬱的深淵。但早晨睡醒全身痲痺一直是最大的困擾。半年前開養生班後

她開始修「三合一」的玄關呼吸以後，立即改善了她麻痺的現象。晚上很好睡，早上起來也不會全身麻痺。但是只要一天偷懶沒有修，就又麻痺了，逼迫她每天要修一個小時以上。

    After Miss Chen started to do the new practice, she improved the problem of feeling numb at once. She could lie down and sleep well. She wouldn’t have unconscious fingers and toes every morning unless she didn’t do the practice before sleep.

    現在經過半年的三寶養生修持後，已經完全不再發生從前麻痺的現象，也不必再坐著睡覺。

    After half a year, her problem of feeling numb was totally healed, and she needn’t sit to sleep anymore. 

    林姐從小就有心痛、心悸的毛病，經常心跳到好像要從喉嚨吐出來。運動時常胸口劇痛。她每次修玄關呼吸時，胸口都會出現如有電流通過般的微麻感覺。有一天去看醫生時才恍然大悟，原來她有心臟二尖瓣脫垂的毛病，玄關呼吸時胸口的微麻，是一種療癒，所以她雖然沒有去治療，還每天咖啡、茶不斷，依然可以維持沒有惡化，心悸頻率也逐漸減少，程度也減輕很多，從每天數次心悸到現在幾個月偶爾發生一次。

    Miss Lin had the heart problems. In her childhood, she often felt her heart beating so fast that it made her very uncomfortable. Even when exercising, she had heartache in the chest. Every time she did the breathing practice, her chest would feel a little numb as if there was some electric wave flowing through. One day she went to the doctor and found she had Mitral Valve Prolapse, the numb feeling during the breathing practice is a healing for her. Even though she didn’t take any medicine or therapy and kept drinking coffee and tea, her heart could still work well with the Three in One.  The frequency of palpitation also reduced. Now it only appears every few months.