序言
古人曰：“吾日三省吾身”，意思是：“我每天多次反省自己”，我们的先贤都有这样的认知，我们现在的人又有多少能天天做到呢。而选择瑜伽冥想是非常好的一种方式，是我们应该而且是有益的。
但是很多会员总担心自己无法进入冥想的境界，其实冥想比大家想象的要简单得多，只要您能放松自己，保持内心的平和，静观一切，心中无杂念产生，就已确定进入冥想的状态了。通过长期冥想的练习，可以使我们日常生活的中可以有更专注、平和、冷静的心态去应付各种事情，提高我们的思辨能力，使我们更睿智。
学习冥想，当然也可以从您练习瑜伽体式时开始，想象身体像棵充满生机的树沐浴在阳光下，脚像有力的树根从大地吸取养分，生命变的充满活力与自信。练习“婴儿式” 时，想象身体就像在刚出生的婴儿一样安宁、舒适、身心自然平和，幸福感觉悠然而滋生。练习“猫式”时，四肢着地， 随着呼吸，腰背缓慢起伏，犹如猫伸懒腰，疲劳，压力，紧张之感在不知不觉中消失。这种冥想也将给您带来内心的满足和颇多乐趣。
即刻起，将冥想带入您的瑜伽练习和日常生活中，跟着时间的积累，相信您一定会有不一样的收获和喜悦！
Shanti Das
瑜伽科学-冥想的建议
Meditation Hints
WHERe TO MEDITATE何处冥想
如果可能的话，安排一个单独的房间或角落来进行冥想。选择一个通风良好、尽可能安静、不太可能被打扰的地方。保持房间干净整洁。它将产生一种纯净和平的振动。
If possible, have a separate room or corner for your meditation. Choose a place that is well ventilated, as quiet as possible, and where you are not likely to be disturbed. Keep it neat and clean. It will develop a pure and peaceful vibration.
你可以用图画、蜡烛、熏香、花、圣物—或任何能提醒你精神目标的东西来装饰房间。如果你愿意，这些物品可以放在祭坛上。祭坛可以用一张小桌子或讲台做成。它的高度应该在两英尺左右，这样当你坐在它面前的时候，蜡烛的火焰就会和你的视线齐平。祭坛充满了神圣的振动，帮助你集中注意力。
You can decorate the room with pictures, candles, incense, owers, sacred objects—or anything that would remind you of your spiritual goal. If you like, these items could be placed on an altar. An altar can be fashioned from a small table or platform. Its height should be about two feet, so that a candle ame would be at eye level when sitting in front of it. The altar becomes charged with the divine vibration and helps to focus your attention.
请坐好，这样你就可以面朝北或朝东。当面朝这些方向时，会有一种微妙而有益的影响。
Have your seat so that you are facing north or east. There is a subtle, bene cial in u- ence when facing these directions.
随着你冥想的深入，你可能会经历身体的抽搐，因为新的能量路径被打开，或者你可能根本没有意识到身体。因此，你应该将自己置于一个安全舒适的地方。例如，不要坐在高处的边缘。
As your meditation deepens, you may experience jerks in the body as new pranic path- ways are opened, or you may not be aware of the body at all. Therefore, you should situate yourself in a safe and comfortable place. For example, do not sit on the edge of an elevated surface.
WHEN TO MEDITATE何时冥想
冥想的最佳时间是日出前和日落时。清晨时分（上午4-6点）尤其有益。在这段时间里，空气非常干净，而且空气中充满了灵性的振动。
The best times for meditation are before sunrise and at sunset. The early morning hours (4-6 am) are especially conducive. During those hours the air is very clean, and the atmosphere is charged with spiritual vibrations.
其他冥想的好时机是早上醒来时和晚上睡觉前。当你第一次醒来时，大脑就像一张白纸，你在那时所做的事情会给人留下深刻的印象。如果你以冥想开始和结束你的一天，你的“精 神时钟” 将永远保持良好的状态。
Other good times to meditate are when you wake up in the morning and before retiring at night. The mind is like a blank slate when you rst awaken, and what you do at that time will make a deep impression. If you start and end your day with meditation, your“spiritual clock”will always stay well-wound.
如果你是新学员，试着每天静坐两次，每次至少15分钟。逐步增加时长，直到你可以一次坐30到60分钟。如果你是新学员，试着每天静坐两次，每次至少15分钟。逐步增加时长，直到你可以一次坐30到60分钟。
If you are a beginner, try to have two sittings of at least fteen minutes every day. Gradually, increase the length till you can sit for thirty to sixty minutes at a time.
进食后不要立即冥想；至少要等两个小时。冥想时，能量向上移动，而进食后，能量需要在胃中消化食物。
Do not meditate right after eating; wait at least two hours. In meditation, the energy moves upward, whereas after eating, it is needed in the stomach to digest the food.
规律是很重要的。对你的静坐时间和时长做出明确的决定。要理性和现实，同自己订立一份坚定、明确的契约。当冥想成为你的“第二天性” 时，不冥想实际上比冥想更难。
Regularity is very important. Make a clear resolve concerning the time and length of your sittings. Be reasonable and realistic, and make a rm, clear contract with yourself. When meditation becomes“second nature”to you, it will actually be harder to skip your meditation than to meditate.
PREPARATION准备
如果你早上很困，可以洗个冷水澡或往脸上洒点冷水。做几轮有力的拜日式或一些其他体式来唤醒身体系统。
If you are sleepy in the morning, take a cold shower or splash some cold water onto your face. Do a few vigorous rounds of Sūrya Namaskāram (Salutation to the Sun) or a few other sanas to awaken the system.
穿干净舒适的衣服。你甚至可能希望将某些你只在冥想时穿的衣服放在旁边。它们将保留那美妙的振动。
Dress in clean, comfortable clothing. You may even wish to set aside certain garments that you wear only for meditation. They will retain that beautiful vibration.
HOW TO SIT如何坐
保持舒适而稳定的盘腿坐姿，脊柱挺直，头部、颈部和躯干成一条直线。身体应该放松而不僵硬，胸部充分展开。
Sit in a comfortable and steady cross-legged position with the spine erect, head, neck, and trunk in a straight line. The body should be relaxed, not sti , with the chest well spread out.
在臀部下面放一块结实的垫子或折叠的毯子，让膝盖靠近地面，可以使姿势更舒适。
A rm cushion or folded blanket placed under the buttocks, allowing the knees to come closer to the oor, can help make the posture more comfortable.
如果你觉得盘腿坐姿不适，可以试试金刚坐。如果你在地板上一点都不舒服，可以借助一把直背椅。最好还是不要往后靠，而要保持脊柱挺直且没有支撑。
If you are not comfortable in a cross-legged pose, you can try Vajrāsana, the Diamond Pose. If you are not comfortable at all on the oor, you can use a straight-backed chair. Try not to lean back, but keep the spine erect and unsupported.
培养坚定的决心，称作“决心”，即直到冥想结束你才会移动。如果你感到非常不舒服，可以做一些轻微的调整，但要尽量少动。如果姿势不稳定，内心也会变得焦躁不安。
Make a rm resolve, called a sankalpa, that you will not move at all until the end of the meditation. If you become very uncomfortable, you can make slight adjustments, but try to move as little as possible. If the posture is not steady, the mind will tend to be restless, too.
如果你不能很好地静坐冥想，也不要气馁。日常的体式练习和一个良好的饮食上的习惯会逐渐帮你消除身体系统中的毒素，并使脊柱强壮而柔韧。同时，了解自己的能力，并尽你所能做到最好。
Don’t get discouraged if you are not able to sit well in meditation. Daily sanas and a good diet will gradually help to eliminate toxins from the system and to make the spine strong and supple. In the meantime, know your capacity, and do the best you can.
HOW TO MEDITATE如何冥想
如果你想控制自己的内心，养成一个良好的、牢固的习惯是很重要的。为了让内心专注一境，你应该选定一种技巧、一种姿势和一种常规，并试着每天在同一时间同一地点冥想。
（当然，如果你正在旅行或者作息不规律，这也不应该成为你不冥想的借口。重要的是每天都要冥想。）
Building a good, strong habit is essential if you want to gain mastery over the mind. To make the mind one-pointed, you should decide on one technique, one posture, and one routine, and try to meditate in the same place, at the same time every day. (Of course, this shouldn’t be an excuse for not meditating if you are travelling or have to keep an erratic schedule. The important thing is to meditate daily.)
如果有分心的想法出现，把它们当作不受欢迎的客人：
首先试着忽略它们。如果你不细想并回到你冥想的目标上，很多想法就会离开。
如果忽略它们不起作用，而且这些想法一直存在，那就花点时间去分析它们。询问它们。你还可以 “做个交易”，一旦你的冥想结束，就去关注它们。你在教育你
的内心，这样它就不会在冥想时思考其他事情。
永远不要试图将干扰性的想法从冥想中强行消除。这样只会造成紧张。
要有爱心、温柔、坚定你的信念。它可以表现得像一个淘气的、被宠坏的孩子。知道何时该严格，何时该让步。
If distracting thoughts come, treat them as unwanted guests:
First try ignoring them. Many thoughts that come will simply leave if you don’t dwell on them and return to your object of meditation.
If ignoring them doesn’t work and the thoughts persist, take a few moments to analyze them. Question them. You can even“make a deal”to attend to them as soon as your meditation is over. You are educating the mind so it won’t spend its meditation time thinking about other things.
Never try to force intruding thoughts out of your
meditation. That will only create tension.
Be loving, gentle, and rm with your mind. It can behave like a mischievous, spoiled child. Know when to be strict and when to give in a little.
有时候，你的内心似乎在冥想时比在其他时候更受干扰。你只是在“摇动地毯”，所有隐藏在地毯下面的污垢都会显露出来。坚持下去，这一切都会过去；你会体验到内心深处的平静。
Sometimes it may seem like your mind is more disturbed during meditation than at other times. You are just“shaking the rug,”and all the dirt that’s been hidden underneath is coming to the surface. Persevere and this will pass; you will experience deep inner peace.Never get into the habit of sleeping during meditation. If you’ve gotten into that habit and you become drowsy, try meditating from a standing position until the drowsiness passes.
带着挑战和冒险的精神进行练习。
Approach your practice with the spirit of challenge and adventure.
MEDITATION IN DAILY LIFE日常生活中的冥想
试着在你的日常活动中保持这种意识。将注意力集中在手头的工作上。不要做白日梦，不要沉湎于过去，也不要为将来做打算。全神贯注地完成当下的任务。
Try to carry this awareness with you throughout your daily activities. Keep your mind focused on the task at hand. Do not daydream, dwell on the past, or plan for the future. Ful ll the duty of the moment with all your concentration.
注意你生活中那些造成心理困扰的方面。通过正确的联想让内心充满美好的想法。让眼睛看到美好的事物，耳朵听到美妙的声音，舌头吃到好吃的食物。
Take care of those aspects of your life that cause the mental disturbances. Fill the mind with good thoughts through right association. Let the eyes see what is good, the ears hear what is good, the tongue eat what is good.
阅读令人振奋的灵性书籍；只要有可能，就与其他的精神追求者交往。
Read uplifting spiritual books; associate with other spiritual seekers whenever possible.
练习业瑜伽。通过服务他人，内心会变得纯洁、稳定，并意识到真理。
Practice Karma Yoga.Through serving others, the mind will become pure, steady, and t to realize the Truth.Have moderation and regularity in your life.
冥想是一门精确的科学。通过认真运用以上原则，你将获得完全的和平与快乐！
Meditation is an exact science. By carefully applying the above principles, you will at- tain perfect Peace and Joy!
瑜伽科学-冥想的益处
BENEFITS OF MEDITATION
PHYSIOLOGICAL生理
冥想能够更好的降低：
血压
心率，让心脏即使在冥想后也能更有效地工作
胆固醇水平
呼吸速率，减少二氧化碳的积累，减少氧气的消耗
肾上腺素和去甲肾上腺素（与压力相关的激素）的释放
乳酸，即肌肉收缩产生的废物
胃酸和胃蛋白酶分泌，有助于防止再次溃疡
身体的代谢率，所以细胞实际上需要更少的氧气
Meditation Reduces:
Blood pressure
Heart rate, enabling the heart to work more e cientlyeven after meditating
Cholesterol levels
Respiratory rate, decreasing carbon dioxide accumulationand reducing oxygen con- sumption
Release of adrenaline and noradrenalin (stress-related hormones)
Lactic acid, a waste product of muscle contraction
Acid and pepsin secretion in the stomach, helping to protect again ulcers
Body’s metabolic rate, so that cells actually need less oxygen
冥想可以增强：
一种放松的状态，通过加强神经回路使大脑中引发恐惧和愤怒的部分平静下来
积极情绪，因为大脑中帮助形成积极情绪的部分慢慢的变活跃
睡眠质量，缓解失眠，使睡眠更加安稳
身体的天然止痛药：内啡肽、脑啡肽以及神经递质血清素
脑电图同步性，改善大脑左右半球之间的交流和身心协调
脑电波从Β波转变为Α波，加强放松和创造力
康复运动
从压力中恢复
从睡眠不足中恢复
对疾病的抵抗力
Meditation Increases:
A relaxed state,by strengthening the neurological circuits calming the part of the brain that triggers fear and anger
Positive emotions, as the parts of the brain that help form them become increasingly active
The quality of sleep, relieving insomnia and promoting a more restful sleep
The body's natural painkillers: endorphins and enkephalins, as well as the neurotrans- mitter serotonin
EEG synchronicity, improving communication between the right and left hemisphere of the brain and mind-body coordination
Brain rhythm changes from beta to alpha waves, increasing relaxation and creativity
Recovery from exertion
Recovery from stress
Recovery from sleep deprivation
Resistance to disease
PSYCHOLOGICAL心理
冥想能够更好的降低：
精神紧张和焦虑
与压力相关的异常，如睡眠不足、口吃和极度紧张
对香烟、酒精和药物等外部物质的依赖
抑郁症及其影响，如绝望、情绪波动和孤独
自私的欲望和期望
感觉欲望、荒诞的想象、嫉妒、痴迷、恶意、懒惰、自私、担心、 愤怒和仇恨
Meditation Reduces:
Mental tension and anxiety
Stress-related abnormalities such as sleep deprivation, stuttering, and extreme ner- vousness
Dependence on external substances such as cigarettes, alcohol and drugs
Depression, and its e ects, such as hopelessness, moodswings, and isolation
Sel sh desires and expectations
Sense desires, wild imagination, envy, obsession, ill-will, laziness, sel shness, worry, anger and hatred
冥想可以增强：
个人认同感
创造力、精力和行动力水平
平静、超然和冷静
健康的情绪表达，幽默
满足，一种幸福和快乐的感觉
Meditation Increases:
Sense of personal identity
Creativity, energy and general productivity levels
Serenity, detachment, and dispassion
Healthy emotional expression, humor
Contentment, a sense of well-being and happiness
PHYSICAL身体
加强身心协调
提高运动能力
缩短反应时间
加强知觉能力
Increases mind-body coordination
Improves athletic performance
Shortens reaction times
Increases perceptual ability
MENTAL精神
形成一种更平静、更清晰的头脑
提高注意力
提高自我意识
让消极的想法和压抑的感觉从潜意识中浮现出来，帮助我们释放习惯性的消极想法，让我们面对压抑的情绪*减少对占有欲的需求；
培养积极的态度、耐心和适应能力
加强平静，从而有助于：
保持平静，减少外界事件的影响
做出更好的决策
提高辨别力和冷静
促进更广泛的理解
提高学习能力
Produces a calmer, clearer mind
Improves ability to focus
Increases self-awareness
Allows negative thoughts and suppressed feelings to surface from the subconscious mind, facilitating letting go of habitual negative thoughts and allows us to face sup- pressed emotions* Reduces the need for possessiveness;
Develops positive attitudes, patience and adaptability
Increases equanimity, which in turn helps to:
Remain peaceful and less aected by outside events
Make better decisions
Improve discrimination and dispassion
Promotes broader comprehension
Increases ability to learn
SOCIAL社交
提高与人相处和应付不同环境的能力
提高工作表现、效率和满意度
减少敌意
促进与老板、同事和家庭成员之间更好的关系
Increases ability to get along with people and to copewith dierent environments
Increases job performance, productivity and satisfaction
Decreases hostility
Promotes better relationships with bosses, co-workers,and family members
SPIRITUAL心灵
促进自然净化
增加内心平静的意识
培养谦逊、接纳、无条件的爱、同情和宽恕
使我们摆脱自我
创造一种与万物精神合一的感觉
带来对无私服务更深刻的理解和渴望
提供永久和平的体验和对真理的终极认知
带来内心的平静、爱和喜悦
Facilitates self-puri cation
Increases awareness of inner stillness
Develops humility, acceptance, unconditional love, compassion and forgiveness
Frees us from the ego
Creates a sense of spiritual oneness with all beings and things
Brings a deeper understanding of, and desire for,sel ess service
Provides an experience of permanent peace andultimate knowledge of the Truth
Brings awareness of inner peace, love and joy
中国整体瑜伽课程交流培训
2019年
12月19日-12月26日 整体瑜伽哈他高级课程
适合人群：
瑜伽老师及瑜伽习练者培训导师：
Swami Asokananda Paola Faini
2020年
6月June
孕产瑜伽培训
Yoga for Pregnancy Teacher Training
7月5日至8月5日5 July-5 August初级教师培训
(Swami Divyananda和Paola Faini）
Basic Teacher Training
(Swami Divyananda and Paola Faini)
8月28日至30日28-30August瑜伽老师继续教育
Continuing education for yoga teacher (Swami Asokananda and Paola Faini)
11月/ 12月November/Dicember初级教师培训
(Swami Divyananda ）Basic Teacher Training (SwamiDivyananda)
Dicember 12月儿童瑜伽培训
(大约80至100小时－Paola Faini）Yoga for Children Teacher Training (around 80-100 hours Paola Faini )
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部分整体瑜伽导师介绍
斯瓦米·阿苏卡南达Swami Asokananda
来自美国纽约，自1975年以来一直是一名僧侣，是整体瑜伽最重要的老师之一，以温暖
、智慧闻名。美国瑜伽联盟培训导师。
他的教导来自于他自己的实践和经验，同时吸收了他的导师斯瓦米· 萨奇达南达的智慧。
他喜欢分享瑜伽哲学的实践智慧(尤其是伟大的印度经 文《薄伽梵歌》)，也喜欢哈他瑜伽的练习。
他是整体瑜伽中级和高级教师培训师，目前担任纽约市Integral Yoga学院院长。在此之前，他曾担任萨奇达南达瑜伽村和国际整体瑜伽学院的主席。
Paola Faini
来自意大利，是一位和蔼可亲、风趣幽默， 而且有着三十多年的习练和教学经验的瑜伽名师。
1995年，她遇到了她的精神导师，斯瓦米· 萨奇达南达(S wami Satchidananda)，并以瑜伽老师的身份在美国弗吉尼亚州的萨奇达南达瑜伽村(Satchidananda Ashram Yogaville) 参加了所有瑜伽教师培训课程。
从1995年开始在意大利、欧洲和美国教授瑜伽。1999年,她创办了Raggio di Sole瑜伽中心。2005年,她在米兰建立了Shanti整体瑜伽中心,意大利的第一家整体瑜伽中心。
她是YANI瑜伽全国教师协会的成员她是整体瑜伽教师委员会的成员之一
Swami Divyananda
40年的瑜伽教学及20年参与遍及美国整体瑜伽学院、旧金山、纽约及其他几个国家的各种瑜伽训练经验。她是整体瑜伽师资培训（共分初级、中级和高级三个阶段）的老师，是瑜伽饱学之士。
是美国整体瑜伽学院常驻印度的代表，对印度文化有深入的了解，也曾担任美国整体瑜伽学院驻斯里兰卡的代表。
