冥想课程——自我疗愈——第一部分

If you can look at the tip of your nose and let one finger be only up within three minutes you will start healing within you what more miracle you want? Right on the spot nothing tomorrow here and mind will say 'shut up don't do it. ' You will fight between yourself that is enough fight. If you remove your eyes from the tip of your nose then everything will come in. But so long you will have your eyes focused at the tip of your nose, only Jupiter energy will come in because your one antenna is up and that will mean your electromagnetic field, that means your electromagnetic or magnetic psyche, magnetic psyche or your life force will start inter-reacting.

如果你能看着鼻尖，在三分钟内只让一根手指抬着，你就会开始疗愈你内在的东西，你还想要什么更大的奇迹？就在当下，不是明天，就在这里，心智会说「闭嘴，别做。」你会在自己里面打一场仗，这就够了，这就是足够的仗。如果你把眼睛从鼻尖移开，一切都会进来。但只要你把眼睛专注在鼻尖上，就只有木星的能量会进来，因为你有一根天线立起来了，这意味着你的电磁场，也就是说你的电磁或磁性心识，磁性心识，或者你的生命力，会开始相互作用。

mean your electromagnetic field, that means your electromagnetic or magnetic psyche, magnetic psyche or your life force will start inter-reacting.

也就是说你的电磁场，这意味着你的电磁或磁性心识，磁性心识，或者你的生命力，会开始相互作用。

This is the simplest exercise, very simple but extremely effective. Just get, get create a relationship that like a fish in the water as fish cannot live without water. Realize that energy like this is your energy and relate to it. We say there is one God this will give you feeling of it. Be constant and consistent. We do say there is one God but we have never been practiced to realize what do we mean by one God. (?)...

这是最简单的练习，非常简单，却极其有效。只要去，去建立一种关系，就像水里的鱼，鱼离开水就活不了。要认识到这样的能量就是你自己的能量，跟它建立关系。我们说只有一个神，这会让你们感受到它。要恒常、持续。我们确实说只有一个神，但我们从来没有练习去认识到我们说的一个神是什么意思。(?)……

Look at the tip of your nose and raise your one finger only and be consistent. The neurons pattern in the brain will start revitalizing itself. The neurons patterns in the brain will start neutralizing itself and the body will start forming a healing pattern. This is a Jupiter finger and it will only remit in your body the Jupiter energy that is knowledge, that is your experience. Within the body you may feel some struggle that struggle is because body is not habitual, you don't have a habit to focus your body, this way you focus. Body has the capacity to heal itself.

看着你的鼻尖，只抬起你的一根手指，然后保持下去。大脑里的神经元模式会开始恢复活力。大脑里的神经元模式会开始归于中和，身体会开始形成一种疗愈的模式。这是木星手指，它只会在你身体里释放木星的能量，那就是知识，那就是你的体验。在身体里你可能会感觉到一些挣扎，那挣扎是因为身体不习惯，你没有让身体专注的习惯，你这样去专注。身体有自我疗愈的能力。

that struggle is because body is not habitual, you don't have a habit to focus your body, this way you focus. Body has the capacity to heal itself. Even the medicine outside is a help, energy is within the body.

那挣扎是因为身体不习惯，你没有让身体专注的习惯，你这样去专注。身体有自我疗愈的能力。就连外面的药物也只是帮助，能量就在身体里面。

Nothing comes from outside, whatever comes from outside body has to accept it and it is to involve.

没有什么从外面来，凡是外面来的，身体都必须接受它，而且它必须参与其中。

This is a direct system; it's a deep meditation which involves you. We are meditating on one, the knowledge of one enables us to be one with everyone that improves our communication, our feelings, our understanding and our projection. These are the fields which you can totally accessibly use by doing this meditation at home. This simple thing for half an hour a day thirty-one minutes we say totally change your mode of communication. You don't have to do too much; it's a simple system in adjusting our being. Meditation is a process to adjust our being.

这是一个直接的体系；它是一场牵涉到你自己的深度冥想。我们冥想「一」，对「一」的认知让我们能与所有人合一，这会改善我们的沟通、我们的感受、我们的理解，以及我们的投射。这些领域，你在家里做这个冥想就能完全拿来用。这件简单的事，每天半小时，我们说 31 分钟，会彻底改变你的沟通模式。你不必做太多；它是一个调整我们存在的简单体系。冥想就是一个调整我们存在的过程。

your mode of communication. You don't have to do too much; it's a simple system in adjusting our being. Meditation is a process to adjust our being.

你的沟通模式。你不必做太多；它是一个调整我们存在的简单体系。冥想就是一个调整我们存在的过程。

Please relax, relax now stretch your body try to stretch your legs and your whole system because you are going to do it again that's why we are doing in part so you can understand and experience. Sometime we are not in a habit to do too many exercises like this. Stretch as much you can this is the few minutes to give you to stretch. If you won't stretch now the body will hurt because too much energy comes in, you are not ready to receive, it hurts. Stretch every part of you. There is not a big miracle to do in life there is small things. The wise yogis reduce things to very small postures.

请放松，现在放松，伸展你的身体，尽量伸展你的腿和你整个系统，因为你还要再做一次，所以我们才分成几部分来做，这样你能理解，也能体验。有时我们没习惯做这么多像这样的练习。尽量伸展，这几分钟就是留给你伸展的。如果你现在不伸展，身体会疼，因为太多能量进来，你还没准备好接收，就会疼。伸展你身上的每一个部位。人生中没有什么大奇迹要做，都是些小事。有智慧的瑜伽士把东西简化成非常小的姿势。

hurts. Stretch every part of you. There is not a big miracle to do in life there is small things. The wise yogis reduce things to very small postures.

会疼。伸展你身上的每一个部位。人生中没有什么大奇迹要做，都是些小事。有智慧的瑜伽士把东西简化成非常小的姿势。

Now, the second part you will do is sit on your heels. And this is called Bajarasan, this is called Bajarasan. Those who have Bajarasan mean a stone pose this is what you are sitting in is called stone pose. Stone, rock pose, rock stone rock simple thing. Now those of you who have stomach trouble will hurt, those who won't will not hurt, yes that's true. In this posture only those who have stomach trouble shall hurt doesn't matter how comfortable you sit, you will hurt that means the juices in stomach are not update. Sometime it is so difficult you can't even sit like this that is why it is called stone pose. But once you can sit in this pose for thirty-one minutes you can digest stones.

现在，你要做的第二部分是坐在脚跟上。这叫做 Bajarasan，这叫做 Bajarasan。你坐在 Bajarasan 里，意思是石头式，你现在坐的就是石头式。石头，岩石式，岩石、石头，很简单的东西。现在，你们里有胃病的人会疼，没有胃病的人不会疼，是的，这是真的。在这个姿势里，只有有胃病的人会疼，不管你坐得多舒服，你都会疼，那意味着胃里的胃液没有更新。有时它难到你根本没法这样坐，所以才叫石头式。可是一旦你能在这个姿势里坐上 31 分钟，你就能消化石头。

(Students laugh)

（学生们笑）

sit like this that is why it is called stone pose. But once you can sit in this pose for thirty-one minutes you can digest stones.

这样坐，所以才叫石头式。可是一旦你能在这个姿势里坐上 31 分钟，你就能消化石头。

(Students laugh)

（学生们笑）

And that's why it is called stone posture. Bajar, Bajar means stone, Bajar means stones. Now do the same thing, raise your index finger and look at the eyes at the tip of the nose and consolidate yourself you shall be helping your stomach more than any other way you can do. We will not put you through agony but almost. Create the index finger straight as much straight you can do normally it bends. There is certain nervous system which is being stressed it will create the pain if it is creating at all, adjust to it. In one more minute we will stop it but at home you have to do it for thirty-one minutes.

这就是为什么它叫石头式。Bajar，Bajar 的意思是石头，Bajar 的意思是石头。现在做同样的事，举起你的食指，眼睛看向鼻尖，把自己巩固起来，你将帮到你的胃，比任何其他方式都管用。我们不会让你受折磨，但差不多。把食指伸得笔直，能多直就多直，平常它是弯的。有一个特定的神经系统正被施压，如果它真的造成了疼痛，就去适应它。再过一分钟我们就停，但在家里你得做 31 分钟。

And it is not necessary that you should one day for thirty-one minutes, slowly like we will do it three minutes now and then at home you can just do three minutes, five minutes, ten minutes and increase like that.

而且你不必非得一天做 31 分钟，可以慢慢来，就像我们现在做 3 分钟，然后在家里你可以先做 3 分钟、5 分钟、10 分钟，就这样往上加。

minutes, slowly like we will do it three minutes now and then at home you can just do three minutes, five minutes, ten minutes and increase like that.

分钟慢慢来，就像我们现在做 3 分钟，然后在家里你可以先做 3 分钟、5 分钟、10 分钟，就这样往上加。

You have half a more minute to go. Fifteen seconds, please relax, stretch your body again and relax. Now, the let the energy be absorbed by the body, dissolve into body and stretch it on all sides. Very kindly stretch, more you stretch better it is for you. Stretching is a very important part of the body. Body will do everything for you except it will stretch, stretch you have to, that's you have to do. These are very simple things to look at but the most important for your being, for your being.

你还有半分钟。15 秒，请放松，再伸展一下身体，放松。现在，让能量被身体吸收，融入身体，然后向各个方向伸展。非常轻柔地伸展，你伸展得越多，对你越好。伸展是身体非常重要的一部分。身体会为你做一切，唯独伸展它不干，伸展你得自己做，那是你必须做的。这些事看起来非常简单，但对你的存在、对你的存在来说是最重要的。

stretch, stretch you have to, that's you have to do. These are very simple things to look at but the most important for your being, for your being.

伸展，伸展你得自己做，那是你必须做的。这些事看起来非常简单，但对你的存在、对你的存在来说是最重要的。

Now extremely, very kindly lie down flat. When you grow old you get sometime sleepless night, insomnia and those kind of things. But just see how fall fast you can sleep only raise your right hand and one finger up, one finger up that's it and go to sleep and go to sleep. The hand has to be straight up or you can held it by elbow take one posture and stick by it. If you keep it all the way up keep it all the way up if you put at the elbow and keep it that way then keep it that way. But whatever posture you keep, keep it and sleep. If you are not sleeping pretend to be sleep.

现在，非常轻柔地平躺下来。等你老了，有时候会失眠，睡不着的夜晚和那类事情。但你就看看自己能多快入睡，只要举起右手，一根手指朝上，一根手指朝上，就这样，然后入睡，入睡。手必须笔直朝上，或者你可以托住手肘，选一个姿势就坚持住。如果你一直举着，就一直举着；如果你放在手肘上保持那样，就一直那样。但不管你保持什么姿势，就保持它，然后睡。如果你没睡着，就假装睡着。

the elbow and keep it that way then keep it that way. But whatever posture you keep, keep it and sleep. If you are not sleeping pretend to be sleep.

手肘上保持那样，就一直那样。但不管你保持什么姿势，就保持它，然后睡。如果你没睡着，就假装睡着。

Relax your toes, relax your feet, relax your shin, relax your knees, relax your thighs, relax your pelvic, relax your belly and the chest and relax your arms except one finger. Relax your head, chin, mouth, eyes, nose, forehead and the hair at the crown. You live in a country where there is a long summer, long day and long night. For you to balance energy is more essential than people who live at the equator because extreme climate creates extreme resistance in the body. It is very wise to balance it voluntarily. Yes in one more minute we will ask you to relax but up to that time keep your fingers straight while sleeping. This is last minute voluntarily you put yourself to hypnotic sleep.

放松你的脚趾，放松你的脚，放松你的小腿，放松你的膝盖，放松你的大腿，放松你的骨盆，放松你的腹部和胸部，放松你的手臂，只留一根手指不放松。放松你的头、下巴、嘴、眼睛、鼻子、额头和头顶的头发。你生活在一个夏天很长、白天很长、夜晚也很长的国家。对你来说，平衡能量比生活在赤道地区的人更重要，因为极端的气候会在身体里制造极端的抵抗。主动去平衡它是非常明智的。是的，再过 1 分钟我们就会让你放松，但在这之前，睡觉的时候也要把手指伸直。这是最后 1 分钟，你自愿把自己带入催眠式的睡眠。

ask you to relax but up to that time keep your fingers straight while sleeping. This is last minute voluntarily you put yourself to hypnotic sleep.

再过 1 分钟我们就会让你放松，但在这之前，睡觉的时候也要把手指伸直。这是最后 1 分钟，你自愿把自己带入催眠式的睡眠。

Now please relax and stretch your body, stretch very strongly you will be surprised how much stretch I have used the word but that is this little energy you got in little time is very powerful but if you will not stretch and put it in all the parts of the body it will be irritating. Stretch left and stretch right, all right now rise up and please standup straight. This is the difficult exercise of all what you have done so far. Put your left hand on your navel point, it's a very strange treatment but if you do this treatment everyday for five minutes you shall not the ill. It's not my statement it is a statement in the yogic scriptures.

现在请放松，伸展你的身体，非常用力地伸展，你会惊讶我用了多大的力气来说「伸展」这个词，但这就是你在短短时间里得到的那一点点能量，它非常强大，可如果你不伸展、不把它送到身体的各个部位，它就会让你难受。向左伸展，向右伸展，好，现在起身，请站直。这是到目前为止你做过的最难的练习。把左手放在你的丹田上，这是一种很奇特的疗法，但如果你每天做这个疗法 5 分钟，你就不会生病。这不是我说的，这是瑜伽经典里的说法。

but if you do this treatment everyday for five minutes you shall not the ill. It's not my statement it is a statement in the yogic scriptures.

但如果你每天做这个疗法 5 分钟，你就不会生病。这不是我说的，这是瑜伽经典里的说法。

Raise your right finger and circulate it with a great tension, absolutely tense and move it. And look at the tip of your nose and don't fall apart that's the worst part with it I know because I do it myself as my healing exercise so it's not something that you don't know. Looking at the tip of the nose making the finger tense like a steel iron rod moving as fast as you can and just move it nothing else and don't stop even I tell you it is for five minutes. Keep on moving, keep the finger tensed, come on bravo. Use your (?) energy now bring energy as you are bringing outside energy into body, bring your energy into the tip of the finger.

抬起你右手的手指，带着极大的紧张去转动它，完全绷紧，让它动起来。看着你的鼻尖，不要散掉，我知道这是最难的部分，因为我自己也做，把它当作我的疗愈练习，所以这不是你没做过的事。看着鼻尖，把手指绷得像一根钢铁棒，尽可能快地转动，只是转动它，别的什么都不做，不要停下来，就算我告诉你这是 5 分钟。继续转，让手指保持绷紧，来吧，太好了。用你的（？）能量，现在把能量带进来，就像你把外面的能量带进身体一样，把你的能量带到指尖。

come on bravo. Use your (?) energy now bring energy as you are bringing outside energy into body, bring your energy into the tip of the finger.

来吧，太好了。用你的（？）能量，现在把能量带进来，就像你把外面的能量带进身体一样，把你的能量带到指尖。

Faster and stiffer finger will create miracles. Actually you are moving the entire molecule of your entire psyche and magnetic field it is like, like creating a new being. Faster and tougher and tougher and tougher. You have one more minute to go use this last minute as best you can. It takes very little time to heal ourself on daily basis. Now let us measure ourself you have forty-five seconds to go. Thirsty seconds more to go do your best, you have fifteen, last fifteen seconds to go, ten seconds.

手指更快、更僵硬，会创造奇迹。其实你是在移动你整个心识和磁场的每一个分子，就像在创造一个全新的存在。更快、更硬、更硬、更硬。你还剩1分钟，把这最后1分钟用到最好。每天疗愈自己，其实花不了多少时间。现在我们来衡量一下自己，还剩45秒。还剩30秒，尽你所能，还剩15秒，最后15秒，还剩10秒。

measure ourself you have forty-five seconds to go. Thirsty seconds more to go do your best, you have fifteen, last fifteen seconds to go, ten seconds.

衡量一下自己，还剩45秒。还剩30秒，尽你所能，还剩15秒，最后15秒，还剩10秒。

Now please inhale deep and hold the breath and keep moving. Hold the breath, keep moving, breathe out relax, sit down. Sit down, isn't something fun in three second, three minutes you can do more than you can do otherwise. Now, if you do this exercise holding the breath each time for thirty seconds and do this exercise for a eleven minutes everyday you don't require anything, you will be fine. Because you must understand your life is not what you think it is? Your life depends upon the pattern in your neuron in your brain. So you require those neurons to be healthy. If you can do anything with which you can make a healthy pattern and your mind can be one pointed you can win the world.

现在请深吸气，屏住呼吸，继续动。屏住呼吸，继续动，呼气，放松，坐下。坐下，这不是很有意思吗？3秒钟、3分钟，你能做到的比平时多得多。现在，如果你做这个练习时每次都屏息30秒，每天做11分钟，你什么都不需要，你就会很好。因为你必须明白，你的生命并不像你以为的那样？你的生命取决于你大脑神经元的模式。所以你需要那些神经元保持健康。如果你能做任何事，让你形成一个健康的模式，让你的心智能够专注一处，你就能赢得世界。

My translator is little careful.

我的翻译有点小心。

can do anything with which you can make a healthy pattern and your mind can be one pointed you can win the world.

能做任何事，让你形成一个健康的模式，让你的心智能够专注一处，你就能赢得世界。

My translator is little careful.

我的翻译有点小心。

Now just relax and stretch your body again and consume this energy in you, consume it within you. Now we will ask you to ask any question you have because that's the way we relax as well as let the energy be consumed by our being. But if you have any question to ask you will also get the answer and that will help the people who are with us as a audience. So please feel free.

现在放松，再伸展一下身体，把这股能量吸纳进你内在，把它消耗在你内在。现在我们会请你们提出任何问题，因为这样我们既能放松，也能让能量被我们的存在消耗掉。但如果你有问题要问，你也会得到答案，这也会帮助那些作为听众和我们在一起的人。所以请随意。

Student: (-----)YB: The index finger, only index finger.

学生：（-----）YB：食指，只用食指。

Student: (-----)

学生：（-----）

YB: Yeah.

YB：是的。

Student: (-----)

学生：（-----）

YB: No you should breathe and hold the breath and do it and you will do it about half a minute and then let the breath go then inhale again and do it again. So basically in a eleven minutes you do it twenty-two times. That's more than enough and keep your hand at the navel point the left hand that's more than enough. There is not that you have to move a mountain to become something just little things in life help a lot. Very little things not too many things we do too many things to help a lot and we do too many things to mess up too many things that's true.

Yogi Bhajan：不，你应该呼吸，屏住呼吸，做这个动作，大约做半分钟，然后把气放掉，再吸气，再做一次。所以基本上在 11 分钟里，你做 22 次。那就足够了，左手一直放在丹田上，那就足够了。并不是说你必须移山才能有所成就，生活里的小事情就能帮上大忙。很小的事情，不需要太多事情，我们做太多事情来帮大忙，我们也做太多事情把事情搞砸——太多事情，这是真的。

a lot. Very little things not too many things we do too many things to help a lot and we do too many things to mess up too many things that's true.

帮上大忙。很小的事情，不需要太多事情，我们做太多事情来帮大忙，我们也做太多事情把事情搞砸——太多事情，这是真的。

If you get up in the morning instead of getting up straight you stretch left, stretch right and open your eyes in your hands and do not open your eyes wide open right straightaway to get with the light you will preserve the light, you will preserve the light in the eyes, you will preserve your eyesight.

如果你早上起床，不要直接起身，先往左伸一伸，往右伸一伸，把手捂住眼睛睁开眼，不要立刻把眼睛睁得大大的、直接迎着光，这样你就能保住光，保住眼睛里的光，保住你的视力。

Your eyesight will improve because as the years go by you consume your eyesight in your eyes but if you just get up in the morning and stretch your arms first and look at like this and open there and then there, there, there and then see and then massage and it's a very simple thing to do and then you take a cat posture and cat posture and stretch this, stretch that and totally stretch your body before you get up from the bed and right in the blanket, right in the blanket in down, down that quilt you can do lot of exercises. Right at your bed you can do all these three exercise you don't have to touch the ground.

你的视力会变好，因为随着年岁过去，你会把视力消耗在眼睛里；但如果你早上起床，先伸展手臂，像这样看一看，先在这里睁开，再那里、那里、那里，然后看一看，再按摩一下，这是非常简单的事；然后你做一个猫式，猫式，伸伸这里，伸伸那里，起床之前把全身彻底伸展一遍，而且就在毯子里，就在毯子里、被子下面，你可以做很多练习。就在床上，你就能做这三个练习，不必碰到地面。

in down, down that quilt you can do lot of exercises. Right at your bed you can do all these three exercise you don't have to touch the ground.

被子下面，你可以做很多练习。就在床上，你就能做这三个练习，不必碰到地面。

It is not that you have to put up your clothes and you have to go ten miles running and then you feel healthy you have to do very little things to feel healthy.

并不是说你必须穿好衣服，跑上 10 英里，然后才觉得健康。你只需要做很小的事情，就能感到健康。

To lit this whole room you only have to press one switch, you understand? And put it off make it dark you have to only press one switch that's how sensitive this body is. It's one little thing you have to do to keep yourself young. You will be young so long your energy is distributed equally when the energy is not equally distributed you will start showing fatigue and showing old age. There is no old age, people I have seen ninety year old can work as a eighteen year old boy can work because their pattern of habit is equal and distributing. So feel free to ask any question you want except whatever your mind thinks.

要点亮整个房间，你只需按一个开关，明白吗？要把它关掉、让房间变黑，你也只需按一个开关，这身体就是这么敏感。要保持年轻，你只需做一件小事。只要你的能量平均分布，你就会一直年轻；当能量分布不均，你就会开始显出疲惫、显出老态。根本没有老这回事，我见过九十岁的人能像十八岁的小伙子一样干活，因为他们的习惯模式是均衡而分布得开的。所以尽管问任何你想问的问题，只是别问那些你心智里冒出来的东西。

old boy can work because their pattern of habit is equal and distributing. So feel free to ask any question you want except whatever your mind thinks.

小伙子一样干活，因为他们的习惯模式是均衡而分布得开的。所以尽管问任何你想问的问题，只是别问那些你心智里冒出来的东西。

There are subjects I can talk to you best. I am PhD in psychology, I am in counseling, I am in health and healing, I am a yogi, I am also a residence professor in many universities. I taught many subjects, so from economics to political science to science and new development and total hard technology we are in high technology, hi-tech now we are reaching to the stage of hard technology, heavy and hard which will make our life very impact and very small, human life will look nothing to what we are going to create you can ask any sphere of questions. These are all subject I can cover very easily. In other words in yogic way from sex to senses you can ask in any sphere.

有些主题我特别能跟你们谈。我是心理学博士，我做咨询，我搞健康和疗愈，我是瑜伽士，我也是好几所大学的驻校教授。我教过很多科目，从经济学到政治学，到科学和最新发展，再到全部硬技术——我们现在处在高科技里，高科技之后，我们正在走到硬技术的阶段，又重又硬，它会让我们的生活冲击极大、也被压缩得极小，人的生命跟我们即将创造出来的东西比，会显得微不足道。你可以问任何领域的问题。这些都是我能轻松谈的题目。换句话说，用瑜伽的方式说，从性到感官，任何领域你都可以问。

(Students & YB laughs)

（学生和 YB 笑）

Feel free. I have never seen Norwegian so shy. Yeah?

尽管问。我从没见过挪威人这么害羞。是吧？

Student: (-----)

学生：（-----）

YB: What's that?

YB：什么？

Student: He asked if a cold temperature is good for the skin, it makes the skin?

学生：他问冷温度对皮肤好不好，它会让皮肤？

seen Norwegian so shy. Yeah?

我从没见过挪威人这么害羞。是吧？

Student: (-----)

学生：（-----）

YB: What's that?

YB：什么？

Student: He asked if a cold temperature is good for the skin, it makes the skin?

学生：他问冷温度对皮肤好不好，它会让皮肤？

YB: Moment you come with a cold element body has to respond the coldness with a what you call is the circulation. My travel was about twenty-two hours and there was heavy jet lag but to respond to the jet lag I took a cold shower Norwegian cold shower. It was very, very cold and I went under it thrice. First time it was cold but I could bear it and I came out and massage my body then I went under it then it was very cold and it was like freezing then I came out and massaged my body then I went third time and massaged under the shower but it was very cold. I mean painfully cold, I understood that but I also wanted to get rid of the jet lag.

YB：你一碰到冷的元素，身体就得用所谓的循环来回应这份冷。我这次旅行大约二十二个小时，时差反应很重，但为了应对时差，我冲了个冷水澡——挪威式的冷水澡。水非常非常冷，我进去冲了三次。第一次很冷，但我还能忍，我出来按摩身体；然后我又进去，那次冷得厉害，像冰冻一样，我出来按摩身体；第三次我进去，在淋浴下按摩，但水冷极了。我是说冷得发疼，这我知道，但我也想摆脱时差。

So when I came out and I towel my body and rubbed the toe very well the entire fatigue was gone. Because to the cold weather that outside I created by that Norwegian cold shower and that responded it very well.

所以当我走出来，用毛巾擦干身体，把脚趾好好揉一揉，全部的疲劳就都没了。因为外面寒冷的天气，是我用那个挪威式冷水澡造出来的，它回应得非常好。

well the entire fatigue was gone. Because to the cold weather that outside I created by that Norwegian cold shower and that responded it very well.

全部的疲劳就都没了。因为外面寒冷的天气，是我用那个挪威式冷水澡造出来的，它回应得非常好。

You have to take a cold shower in a very systematic way like as a hot bath you have to take you have to have a system in a hot bath you must towel your body first with the hot water first don't get into hot water right away you will injure your body. If you fill in your hot tub you must soak the towel in the tub and squeeze it and then first towel your body first, you see there is a work there too and then go and sit in the hot tub and sit to the time that your finger tips get pruned that is a hot bath.

洗冷水澡必须非常有条理，就像洗热水澡一样，你必须有一套方法。洗热水澡时，你得先用热水浸湿毛巾擦身体，别马上跳进热水里，那样会伤到身体。如果往浴缸里放热水，你得把毛巾泡在缸里，拧一拧，先拿它擦身体——你看，这里面也有讲究——然后才进去坐在热水里，一直坐到指尖发皱，那才算一次热水澡。

Or the quick procedure is that you go under the Norwegian cold water and just go and first go through it then withdraw and massage your body then go under it again. Second time it will be more cold and then massage it again that you can get rid of the cold and third time you go under again your body will feel freezing cold and then take a towel and massage it very well entire fatigue of the body shall be gone. You said she doesn't know English and she translate for you.

或者简单点的做法：你走到挪威式冷水下面，先过一遍，然后退出来，按摩身体，再钻进去一次。第二次会更冷，再按摩一遍，寒气就能排出去；第三次再钻进去，身体会觉得冰冷刺骨，这时拿毛巾好好揉搓全身，身体的全部疲劳就会消失。你说她不懂英文，是她替你翻译的。

Student: Yes.

学生：是的。

a towel and massage it very well entire fatigue of the body shall be gone. You said she doesn't know English and she translate for you.

拿毛巾好好揉搓全身，身体的全部疲劳就会消失。你说她不懂英文，是她替你翻译的。

Student: Yes.

学生：是的。

YB: If you do not get up just like mushroom and try to take your body and its care for fifteen minutes in the bed. You will look in a Shangri-La, give your body first fifteen minutes to go when you are in the, when you are in the bed. By stretching the body on all sides. Just understand this one movement just putting your foot like this that takes care of the kidney meridians, kidney energy and you can do it lying down. Just like this you will take care of the gallbladder. Can you believe between that and that you can totally change your body from here the kidney meridian, here the gallbladder and here the pituitary and this, this round and round stomach. Can you do it, test it out?

Yogi Bhajan：如果你起床时不像蘑菇一样呆着，而是在床上花十五分钟照顾你的身体，你会看到一个香格里拉。先给你的身体十五分钟，在你还在床上的时候，向各个方向伸展身体。只要理解这一个动作：把脚这样放，就能照顾到肾的经脉、肾的能量，而且你可以躺着做。就像这样，你就能照顾到胆囊。你能相信吗，在这一点和那一点之间，你就能彻底改变你的身体——这里是肾的经脉，这里是胆囊，这里是脑垂体，还有这，这绕来绕去的胃。你能做到吗？试一试？

It is not, it is very well experienced knowledge.

这不是空谈，这是经验丰富的知识。

and here the pituitary and this, this round and round stomach. Can you do it, test it out?

这里是脑垂体，还有这，这绕来绕去的胃。你能做到吗？试一试？

It is not, it is very well experienced knowledge.

这不是空谈，这是经验丰富的知识。

This is kidneys and if anybody can read Chinese nerve you know the Chinese pulse, ask that person and you will find the difference right through your pulse. This is kidney meridian, this is gallbladder which is very important and this is the stomach and this is pituitary. Pituitary, the master gland. It's better you don't know because by asking you repeat it many times. That is why the yogis sit like in a posture like putting one leg over this like this and this on that. The idea is to stretch the nerves downstairs so the entire upper side is balanced. It is, it is very personal it is just personal it's very simple.

这是肾脏，如果谁能读懂中医的神经、懂中医的脉，就去问那个人，你从自己的脉上就能摸出差别。这是肾经，这是胆经，非常重要，这是胃经，这是脑垂体。脑垂体，腺体之王。你最好不要知道，因为你一问就把它重复了很多遍。所以瑜伽士坐成这样一种姿势，一条腿这样压过来，另一条压在那条上。目的就是拉伸下身的神经，让整个上半身得到平衡。它，它非常个人化，它就是个人的，非常简单。

Take this and take this just it here it can go up very smartly and then stretch the lower back ah, aha, ah, wow! That's all it takes, you see and that stretch is better than any chiropractic and any doctor or bone doctor who can do it for you. The knowledge is in the body to heal itself.

把这个拿过来，把这个放在这儿，它就能很灵巧地往上走，然后拉伸下背部，啊，啊哈，啊，哇！就这么简单，你看，这个拉伸比任何脊椎按摩师、比任何医生或骨科医生给你做的都管用。疗愈自己的知识就在身体里。

see and that stretch is better than any chiropractic and any doctor or bone doctor who can do it for you. The knowledge is in the body to heal itself.

你看，这个拉伸比任何脊椎按摩师、比任何医生或骨科医生给你做的都管用。疗愈自己的知识就在身体里。

When we do not take care at for a longtime then we suffer. Like balance the neck like this once, twice, three times and then go backward once, twice, three times. By just balancing the body and the shoulders and stretching your lower back you can avoid the back pain, back pain. You see how much it takes to avoid the back pain just watch this. One two three, one two three, one two three, one two three, one two three, one two and three and thank you that's all it takes, can you believe this? And ninety percent of you shall suffer back pain at the age of thirty-six onward some even earlier it's a must. Because we do not stretch it properly, there is no fault.

我们长期不照料它，就会受苦。像这样把脖子平衡一下，一次，两次，三次，然后往后仰，一次，两次，三次。仅仅通过平衡身体、平衡肩膀、拉伸下背部，你就能避开背痛，背痛。你看，要避开背痛其实花不了多少力气，就看这个。一二三，一二三，一二三，一二三，一二三，一二三，谢谢你，就这么简单，你能相信吗？你们中有九成的人从36岁起就会背痛，有些人还更早，这是跑不掉的。因为我们没有正确地拉伸它，这不是谁的错。

Fault is not in our back, lower back fault in our not caring for it and when you don't care for something for a longtime they start hurting to draw the attention and that's what lower back does.

错不在我们的背，不在下背部，错在我们没有照料它；而你长期不去照料一样东西，它就会开始疼，来吸引你的注意，下背部就是这个道理。

our not caring for it and when you don't care for something for a longtime they start hurting to draw the attention and that's what lower back does.

我们错在没有照料它，而你长期不去照料一样东西，它就会开始疼，来吸引你的注意，下背部就是这个道理。

Lower back pain starts in the neck remember this? By sleeping one way, by doing this way. Sometime you will see a body in the mirror your these eyebrows one is up, one is lower. Jaw's is up lower that means you have never balanced your body. Balance your energy you want to experience this put your hands like this please we will say thank you, we say Sat Nam like this, this is very selfish act, it is just to balance your energy. You put it like this, like this and move one, two, three, four, five, six, seven, eight, nine, ten and eleven and just stretch like this. Watch out you will get a burst of energy. These are very simple things very ordinary things but they are most important to live.

下背痛从脖子开始，记得吗？睡觉的姿势不对，做事的方式不对。有时候你在镜子里看自己的身体，这两道眉毛一高一低，下巴一高一低，这说明你从来没让自己的身体平衡过。平衡你的能量，你想体验一下，请把手这样放，我们会说谢谢，我们说 Sat Nam 这样，这是非常自私的动作，它只是为了平衡你的能量。你这样放，这样放，然后动一、二、三、四、五、六、七、八、九、十、十一，然后就这样伸展。注意，你会感到一股能量爆发出来。这些都是很简单的事，很平常的事，但它们是活着最重要的东西。

Life has a price now I ask again, you have ten more minutes you ask any question you want but later on don't blame me I wanted to ask him but I couldn't. Yeah?

生命是有代价的，现在我再说一次，你还有 10 分钟，你想问什么问题都可以问，但之后别怪我，我本来想问他可我办不到。好吗？

Student: (-----)

学生：（-----）

again, you have ten more minutes you ask any question you want but later on don't blame me I wanted to ask him but I couldn't. Yeah?

再说一次，你还有 10 分钟，你想问什么问题都可以问，但之后别怪我，我本来想问他可我办不到。好吗？

Student: (-----)

学生：（-----）

YB: Cold shower is the only God given way to open up the capillaries. Capillaries, capillaries are those parts of the body which take the blood of the artery and transform into the vein. Red blood becomes blue after oxygen is consumed and it changes at the, at the, at the capillaries and capillaries are, exactly the thickness of your hair and capillaries is the same.

Yogi Bhajan：冷水澡是神赐予的打开毛细血管的唯一方式。毛细血管，毛细血管是身体里把动脉血转成静脉血的那部分。红血在氧气被消耗之后变成蓝血，这个变化就发生在，在，在毛细血管那里，而毛细血管的粗细，正好就是你头发的粗细，毛细血管也是一样。

If you have thick hair the capillaries is thick, you have thin hair the capillaries are thin and there is no way to revive the dying capillaries that's why we become old by the death of the capillaries not anything else goes wrong with us but when you take a cold shower the blood from the arteries rushes and opens up the capillaries. Because blood has to come out to face the temperature because body is under attack the hot blood from inside rushes outside to supply the skin with a flash of blood to protect it from freezing and that's the secret of a cold shower.

你的头发粗，毛细血管就粗，你的头发细，毛细血管就细，而已经死去的毛细血管没有办法复原。这就是为什么我们变老是因为毛细血管的死亡，不是什么别的出了毛病。但当你冲冷水澡时，动脉里的血会涌上来，把毛细血管打开。因为血必须出来面对这个温度，因为身体受到了攻击，里面热血就冲到外面，给皮肤送来一阵血，保护它不被冻坏，这就是冷水澡的秘密。

the hot blood from inside rushes outside to supply the skin with a flash of blood to protect it from freezing and that's the secret of a cold shower.

里面热血就冲到外面，给皮肤送来一阵血，保护它不被冻坏，这就是冷水澡的秘密。

Like Sardar Singh jumps into the lake when he comes from, all the way from a Australia spending twenty-two hours he is a jet lag he goes right into the lake, jumps it fine done. Because once you jump in the lake coming out is enough to bring your entire blood out to protect you. Yes?

就像 Sardar Singh 跳进湖里，他从澳大利亚一路过来，花了 22 个小时，jet lag，他直接就跳进湖里，跳进去，没事，搞定。因为你一旦跳进湖里，从水里出来就足够把你全身的血都调出来保护你。好吗？

Student: (-----)

学生：（-----）

YB: Translate.

Yogi Bhajan：翻译一下。

Student: I know free diet, first question how important is an, an diet without meat? That's the question.

学生：我知道自由饮食，第一个问题是，一个、一个不吃肉的饮食有多重要？这就是问题。

YB: Yeah, we if you take meat doesn't matter in which form you take, you are adding in your body uric acid, urea. Meat,

YB：是的，我们如果你吃肉，不管你以哪种形式吃，你都在往身体里加入尿酸、尿素。肉，

Student: (-----)

学生：（-----）

question.

问题。

YB: Yeah, we if you take meat doesn't matter in which form you take, you are adding in your body uric acid, urea. Meat,

YB：是的，我们如果你吃肉，不管你以哪种形式吃，你都在往身体里加入尿酸、尿素。肉，

Student: (-----)

学生：（-----）

YB: Yeah, in meat instead of protein also it give you urea that's why when you eat meat you little, feel little high. It is that urea in it which ultimately will be transferred into uric acid and that will give you arthritis. That's why we avoid meat one is to respect the life in another person or animal whatever that's a philosophical theory but we don't eat meat because we don't want to have arthritis in the old age, we don't want to walk like this and that is where we increase in the body the high dosages of uric acid by urea in the body.

YB：是的，肉里除了蛋白质，它还会给你尿素，所以当你吃肉的时候你会有点、感觉有点亢奋。就是里面的尿素最终会转化成尿酸，那会给你带来关节炎。这就是我们避免吃肉的原因之一，一是尊重另一个生命，不管那是人还是动物，那是哲学层面的道理，但我们不吃肉，是因为我们不想在晚年得关节炎，我们不想像这样走路，而正是那里，我们通过体内的尿素增加了体内高剂量的尿酸。

arthritis in the old age, we don't want to walk like this and that is where we increase in the body the high dosages of uric acid by urea in the body.

晚年得关节炎，我们不想像这样走路，而正是那里，我们通过体内的尿素增加了体内高剂量的尿酸。

Normally that's why you will not see people eating meat they will only eat cereals and other soft food which can be and also no food should be eaten which you cannot digest within twenty-four hours. Eat only which you have to digest in twenty- four hour period because everything you eat at eight, eight am in the morning must come at eight am next day out. And meat only leaves your body up it leaves the colon after seventy-two hours so that's another question that is why we don't eat because it's a heavy protein and it has to be broken. That's why, yeah.

所以通常情况下你不会看到吃肉的人，他们只吃谷物和其他软一点的食物，那些是可以的，而且凡是你在 24 小时内消化不了的食物都不该吃。只吃你必须在 24 小时内消化的，因为你早上 8 点、早上 8 点吃的一切，第二天早上 8 点都必须排出去。而肉要过 72 小时才离开你的身体，才离开结肠，所以那是另一个问题，这就是我们不吃的原因，因为它是很重的蛋白质，必须被分解。所以，是的。

Student: (-----)

学生：（-----）

hours so that's another question that is why we don't eat because it's a heavy protein and it has to be broken. That's why, yeah.

小时，所以那是另一个问题，这就是我们不吃的原因，因为它是很重的蛋白质，必须被分解。所以，是的。

Student: (-----)

学生：（-----）

YB: Eggs is a very good food to taste but it is heavy in cholesterol. It makes the blood thick. Eggs are look those little things are very damaging by the way. They are absolutely concentrated cholesterol I mean you like to take it it's fine with me but for few seconds, for few seconds who want to injure himself that much. There's protein available in many things if some is so eager to take it. In yogic diet only at one point eggs and brandy is available, brandy yes which, which normally no yogi will take, can you believe that how scientific these yogis are?

YB：鸡蛋是一种味道很好的食物，但它的胆固醇很高。它会让血液变稠。鸡蛋，看，那些小东西其实很有害。它们是绝对浓缩的胆固醇，我是说你想吃就吃，我没意见，但就那几秒钟，就那几秒钟，谁想那样伤害自己呢。如果谁那么急着要摄取蛋白质，很多东西里都有蛋白质。在瑜伽饮食里，只有在一个层面上鸡蛋和白兰地是可以接受的，白兰地，是的，那通常是任何瑜伽士都不会碰的，你能相信这些瑜伽士有多科学吗？

...is pregnant and child is not held by the uterus and it is the eight month and she has there is only one way to heal it is lie down the Mother doesn't move Mother cannot even take a turn. At that moment if she can take physically they give her brandy and the egg not the red but the white of it and they mix it and they make her to drink it that...

……她怀孕了，孩子不在子宫里托着，已经八个月了，她只有一个办法能疗愈，就是躺下，母亲不能动，母亲连翻个身都不行。那个时候，如果她身体受得住，就给她白兰地加鸡蛋，不是蛋黄，是蛋清，他们把它混在一起，让她喝下去，那个……

SIDE – B

B 面

can take physically they give her brandy and the egg not the red but the white of it and they mix it and they make her to drink it that...

身体受得住，就给她白兰地加鸡蛋，不是蛋黄，是蛋清，他们把它混在一起，让她喝下去，那个……

SIDE – B

B 面

Wine was nothing but a grapefruit juice or grape juice. It became to make the distilled it and all that when in a war we wanted to heal our wounds and the wounds were never healed at that time there was no stitching available, you know how you used your stitch? Put the iron in the fire and iron seal it, can you believe that? And to stand that pain they will give the alcohol to put a person out so that he can go through it that's how. Now people drive drunk and make accident everyday but in those days it was a necessity in war only when they had to seal the wounds with a burning iron. You understand a piece of round wood put stuck in the jaws have you seen some old movies, yeah there.

酒当初不过是葡萄柚汁或葡萄汁。后来才把它蒸馏出来，变成了那样的东西。打仗的时候，我们想疗愈伤口，可伤口根本愈合不了，那时候没有缝合的办法，你知道那时候怎么缝合吗？把铁放进火里烧，用烧红的铁把伤口封起来，你能相信吗？为了能挨住那种疼，就给他喝酒，把人灌晕过去，好让他撑过来，就是这么回事。现在的人醉酒开车，每天出事故，可在那些日子，这是战争里的必需，只有不得不拿烧红的铁封伤口时才用。你明白吗，一块圆木头塞进嘴里咬着，你看过一些老电影吧，对，就那样。

And then they cut the part of the body and to seal the bleeding they just go with their hot burning iron and later on it can heal. You said something?

然后他们把身体的那部分切掉，为了止住流血，直接拿烧红的铁上去封，之后才能愈合。你刚才说什么？

Student: (-----)

学生：（-----）

Student: Does the 3HO organization give education that leads to Ayurvedic?

学生：3HO 组织会提供通向阿育吠陀的教育吗？

iron and later on it can heal. You said something?

烧红的铁，之后才能愈合。你刚才说什么？

Student: (-----)

学生：（-----）

Student: Does the 3HO organization give education that leads to Ayurvedic?

学生：3HO 组织会提供通向阿育吠陀的教育吗？

YB: We, we, we draw our, our food and our using of the herbs from that old tradition, Yagurved is Ayurvedic system of healing it's one of the Vedas from where we draw the methodology to live healthy because 3HO is healthy, happy and holy. Healthy is the first important thing and you are what you eat so naturally we have very systematic way of eating diet.

Yogi Bhajan：我们，我们，我们的食物和我们对草药的使用，都取自那个古老的传统。Yagurved 就是阿育吠陀的疗愈体系，它是《吠陀》之一，我们从那里汲取健康生活的方法，因为 3HO 是健康、快乐、神圣的。健康是第一要紧的事，而你吃什么就是什么，所以我们自然有一套非常系统的饮食方式。

Student: Sir you follow that Ayurvedic tradition in 3HO was that the answer?

学生：先生，您在 3HO 里遵循那个阿育吠陀传统，这就是答案吗？

YB: No we follow, we follow the tradition. To eat Sattvic food is a Ayurvedic tradition, to take, take the stimulate the body with natural herbs is Ayurvedic tradition because normally you take medicine, medicine is a extract of the herbs, after all medicine is what if it is chemically prepared or it is drawn from the herbs it is the extract. Extract is very powerful and effective. Yes?

Yogi Bhajan：不，我们遵循，我们遵循那个传统。吃悦性食物是阿育吠陀传统，用天然草药来激发身体，是阿育吠陀传统，因为平时你吃的是药，药是草药的提取物，说到底药不管是用化学方法制成的，还是从草药里提取出来的，都是提取物。提取物非常强力，也非常有效。是吧？

Student: (-----)

学生：（-----）

YB: Jupiter energy,

Yogi Bhajan：木星的能量，

Student: (-----)

学生：（-----）

YB: Because Jupiter, Jupiter, Jupiter is knowledge Gian, knowledge.

Yogi Bhajan：因为木星，木星，木星代表知识，Gian，知识。

Student: (-----)

学生：（-----）

Yes?

是吗？

Student: (-----)

学生：（-----）

YB: Jupiter energy,

Yogi Bhajan：木星的能量，

Student: (-----)

学生：（-----）

YB: Because Jupiter, Jupiter, Jupiter is knowledge Gian, knowledge.

Yogi Bhajan：因为木星，木星，木星代表知识，Gian，知识。

Student: (-----)

学生：（-----）

YB: Yeah the next finger is Saturn energy the next is the Sun energy the last pinky is the Mercury energy and this is the ego. There are five fingers and they relate to five different energies. Well you wear the ring finger on the ring when you want the stone energy to follow into the body and assimilate you wear all your precious ring or your marriage on the Sun finger. This is communication if you lack communication you can do this very exercise like this. If you have communication problem or you have a speaking problem or you have a, you can do the same thing as you can do the same thing with this you can same, same thing.

Yogi Bhajan：对，下一根手指是土星的能量，再下一根是太阳的能量，最后的小指是水星的能量，而这个就是小我。有5根手指，它们对应5种不同的能量。你想让宝石的能量进入身体并被吸收时，就把戒指戴在那根手指上；珍贵的戒指或婚戒要戴在太阳指上。这根是沟通，如果你缺沟通，可以像这样做这个练习。如果你有沟通问题，或者说话有问题，或者你有……你可以做同样的事，你可以用这个做同样的事，你可以同样，同样的事。

This is how it is, you know we chant Sa Ta Na Ma, Sa-Ta-Na-Ma you remember that this is Jupiter that's the knowledge this is patience; this is patience, patience, tolerance, patience.

就是这样，你知道我们唱诵 Sa Ta Na Ma，Sa-Ta-Na-Ma，你记得这是木星，那是知识，这是耐心；这是耐心，耐心，宽容，耐心。

Sa Ta Na Ma, Sa-Ta-Na-Ma you remember that this is Jupiter that's the knowledge this is patience; this is patience, patience, tolerance, patience.

Sa Ta Na Ma，Sa-Ta-Na-Ma，你记得这是木星，那是知识，这是耐心；这是耐心，耐心，宽容，耐心。

Your strength is equal to your tolerance how much you can endure that is your strength. Your strength is not how much you can box you much you can endure. Endurance is your strength that is the Saturn finger, Sun is the life force. Generosity, calmness, sociability that's the Sun finger communication is the Mercury you will use that finger yes. The person who can talk like this 'may, may, may I know your, your name' if he does this you will straight 'may I know your name' it will be that fast change and nobody knows why? Or some people are very shy they will not talk, they will not speak that's where we use those, those, those channels.

你的力量等于你的宽容，你能承受多少，那就是你的力量。你的力量不是你多能打，而是你多能承受。承受力就是你的力量，那是土星指，太阳是生命力。慷慨、平静、善于交际，那是太阳指，沟通是水星，你会用那根手指，是的。一个人如果这样说话，「may，may，may I know your，your name」，如果他这样做，你会直接说「may I know your name」，变化就是那么快，谁也不知道为什么？或者有些人很害羞，他们不说话，不开口，那就是我们用那些，那些，那些通道的地方。

This equalize the entire energy, this is a touch of health this is you just touch your very inner being all, all, all, all facets are equalized. And this is very effective this you do only eleven times, it will give you a immediate balance of all the energies. Yes?

这平衡整个能量，这是健康的触碰，你只是触碰你最深的内在，所有，所有，所有，所有刻面都被平衡。而且这非常有效，你只做11次，它会立刻平衡你所有的能量。是吗？

Student: (-----)

学生：（-----）

equalized. And this is very effective this you do only eleven times, it will give you a immediate balance of all the energies. Yes?

被平衡。而且这非常有效，你只做11次，它会立刻平衡你所有的能量。是吗？

Student: (-----)

学生：（-----）

YB: Number three is half of devil and half of divine it's a balanced number. Eleven is unchanging number it never changes, twelve is equal to two plus one three or three is three or fourteen is four plus one equal to five, eleven never changes. When in numerology comes a eleven that means that status is solid it shall not change that is the base that's the element.

Yogi Bhajan：数字三是半魔半神，它是一个平衡的数字。十一是永恒不变的数字，它从不改变；十二等于二加一等于三，或者三就是三，十四等于四加一等于五，而十一永远不变。当数字学里出现十一，意味着那个状态是稳固的，它不会改变，那是根基，那是元素。

Thirty-one minutes are the oldest measurement in yogic exercises through which you can achieve the result that time you need to spend, that is the most minimum time you require as by teaching we use only three minutes of exercise it will give you experience because at third minute you start experiencing it, at thirty-one minute you complete it. Now the students come and go, students don't come and come and come they just come and go that's why you give them maximum experience in minimum time so that they can go at home and whatever they choose they select to practice and perfect.

31分钟是瑜伽练习中最古老的度量单位，通过它你能达成那个结果，那是你需要投入的时间，那是你需要的最短时间；因为在教学时我们只用3分钟的练习，它就会给你体验，因为到第3分钟你开始体验它，到31分钟你完成它。现在学生们来了又走，学生不会来了又来、来了又来，他们只是来了又走，所以你要在最短的时间里给他们最大的体验，这样他们回家后，无论选择什么，都能挑出来去练习并精通。

that's why you give them maximum experience in minimum time so that they can go at home and whatever they choose they select to practice and perfect.

所以你要在最短的时间里给他们最大的体验，这样他们回家后，无论选择什么，都能挑出来去练习并精通。

In these exercises this last exercises you will breathe automatically normally, normally I will give meditation which is the closing meditation how to breathe and how to meditate.

在这些练习里，这最后一个练习你会自然地、正常地呼吸，通常我会给一个冥想，作为收尾的冥想，讲怎么呼吸、怎么冥想。

Student: (-----)

学生：（-----）

YB: Oh the breath of fire.

Yogi Bhajan：哦，火呼吸。

Student: (-----)

学生：（-----）

YB: Breath of fire, what you taught breath of fire.

Yogi Bhajan：火呼吸，就是你教的那个火呼吸。

Student: (-----)

学生：（-----）

YB: No hyperventilation only happens no if you, if you hyperventilate only when you breathe through the mouth and not voluntarily when you unvoluntarily breathe through the mouth that is hyperventilation but when you, when you breathe in a yogic way it doesn't have that effect only we add lot of oxygen to the lungs to, like breath of fire is a continuous breath and that is to make the pituitary to bring all other glandular system to a balance and that is pituitary is the master gland and controls the gland and the glands are guardian of health that's why we normally you will see in 3HO we do breath of fire a lot.

Yogi Bhajan：不，过度换气只会发生在，如果你，如果你过度换气，只有当你用嘴呼吸时才会发生，而且不是你自愿的，当你非自愿地用嘴呼吸，那才是过度换气；但当你，当你以瑜伽的方式呼吸，就不会有那种效果，我们只是给肺加入大量氧气，就像火呼吸是一种连续的呼吸，那是为了让脑垂体把所有其他的腺体系统带到平衡，脑垂体是主腺，控制着腺体，而腺体是健康的守护者，所以我们通常在3HO你会看到我们大量做火呼吸。

the master gland and controls the gland and the glands are guardian of health that's why we normally you will see in 3HO we do breath of fire a lot.

主腺，控制着腺体，而腺体是健康的守护者，所以我们通常在3HO你会看到我们大量做火呼吸。

That is to stimulate the pituitary, pituitary is the master gland it tell the thyroid, thyroid tells other glands and there are twelve glands in the body and the glands of the guardian of health.

那是为了刺激脑垂体，脑垂体是主腺，它告诉甲状腺，甲状腺再告诉其他腺体，身体里有十二个腺体，而腺体是健康的守护者。

You are not what you are, you are what your glands secrete at what ratio and what proportion and that's very important and breath of fire does it all that's why we do Sat Kriya like this, that is also the same thing we do by the navel point because navel point is the point of pure energy because without breath of life you were in the Mother womb when you were alive and growing the only energy you had is at the navel point that's why stimulate the (?) two points we in Kundalini yoga we stir up one is the pituitary the other is the navel point. We use them very often to stimulate hyperventilation is when you voluntarily not but unvoluntarily open mouth that's the, that's different.

你不是你所认为的你，你是你的腺体以什么比例、什么配比分泌出来的东西，这非常重要，而火呼吸能做到这一切，这就是我们这样练 Sat Kriya 的原因，这也是我们通过丹田做的同一件事，因为丹田是纯粹能量的点，因为在母亲子宫里没有生命之气时你还活着、还在生长，你唯一拥有的能量就在丹田，这就是为什么要刺激（？）这两个点，我们在昆达里尼瑜伽里激活一个，一个是脑垂体，另一个是丹田。我们经常用它们来刺激，过度换气是当你自愿地、不是，是非自愿地张开嘴，那是，那是另一回事。

That means body lacks oxygen and you need more and then you have to gush it in to get the first touch.

那意味着身体缺氧，你需要更多，然后你必须大口灌进去，才能得到第一次触碰。

open mouth that's the, that's different.

张开嘴，那是，那是另一回事。

That means body lacks oxygen and you need more and then you have to gush it in to get the first touch.

那意味着身体缺氧，你需要更多，然后你必须大口灌进去，才能得到第一次触碰。

Now we are ready for the last exercise any question, yes good.

现在我们准备好做最后一个练习，有问题吗，好。

Student: (-----)

学生：（-----）

YB: Yeah breathe through the nose that's important and you will,

YB：是的，用鼻子呼吸，这很重要，而你会，

Student: To focus on the nose?

学生：专注在鼻子上？

YB: Oh, tip of the nose that is to put that optical nerve in control, moment the optical nerve is controlled your mind is under control it's to tie down the mind. Otherwise you will be doing exercise mind will be going somewhere calling somebody we want mind home when we do that. Yes?

YB：哦，鼻尖，那是为了让视神经受控，一旦视神经受控，你的心智就受控了，这是为了拴住心智。否则你做着练习，心智会跑到别处去叫别人，我们做这个的时候，要让心智待在家里。是吧？

Student: (-----)

学生：（-----）

YB: Yes there is only one way I can convince you if want quick heat. Radioactivity is there and it is in the Sun too I mean to say it's not that much as but people sometime they don't want anymore so they do not care for the microwave. Microwave is a radiation no doubt about it. I am not going to ah,

YB：是的，我只有一个办法能说服你，如果你想要快速的热。放射性是存在的，太阳里也有，我是说没那么强，但人们有时不想要更多了，所以他们不在意微波炉。微波炉是辐射，这毫无疑问。我不会啊，

Student: (-----)

学生：（-----）

they don't want anymore so they do not care for the microwave. Microwave is a radiation no doubt about it. I am not going to ah,

他们不想要更多了，所以他们不在意微波炉。微波炉是辐射，这毫无疑问。我不会啊，

Student: (-----)

学生：（-----）

YB: No, it is, it is radioactive but if you let it cool to not eat hot as it comes out of the microwave but you give it a minute or two then it is usable but if you just this sometime we do wrong we heat up in a microwave put in the pan and fry it, you know that is sinful. But I am not going to convince you if you are against it be against it, it is a good thing. It is a radioactive energy there is no doubt about it and much less ah but it is not that kind of a dose that which the atomic bomb use. I mean to say this world war three which is going to start if at all it start for which we are praying it should not start they are going to use nitrogen bomb.

YB：不，它是，它是有辐射的，但如果你把它放凉，不要它刚从微波炉里出来就趁热吃，而是给它一两分钟，那就能用了。但如果你只是——有时候我们会做错，用微波炉加热，放进平底锅里煎，你知道，那是有罪过的。但我不会去说服你，如果你反对，那就反对吧，它是好东西。它是一种辐射能量，这毫无疑问，而且少得多，啊，但它不是原子弹用的那种剂量。我的意思是，这第三次世界大战，如果它真的打起来——我们祈祷它不要打起来——他们会用氮弹。

say this world war three which is going to start if at all it start for which we are praying it should not start they are going to use nitrogen bomb.

这第三次世界大战，如果它真的打起来——我们祈祷它不要打起来——他们会用氮弹。

They are going to use a huge, huge microwave there will be no human left but buildings and everything will be intact. And that's why with Japan world war two we tested our atomic bomb and with the Iraq war we are going to test out of a nitrogen bomb; do you understand what that means? That means one million people will die per one hundredth of a second one, two, three gone and that's what, that's how they are going to win it, it is extremely dangerous.

他们会用一个巨大、巨大的微波，届时不会有人类剩下来，但建筑和一切都会完好无损。这就是为什么在二战时我们拿日本试验了原子弹，而在伊拉克战争中我们要试验氮弹；你明白那意味着什么吗？意味着每百分之一秒就有一百万人死去，一、二、三，没了，而那就是，那就是他们取胜的方式，它极其危险。

Student: (-----)

学生：（-----）

YB: No they are not going to do it atomic bomb is passé it is old thing, it's a obsolete, nitrogen bomb yes.

YB：不，他们不会用原子弹，原子弹已经过时了，是老东西，它已经淘汰了，氮弹，是的。

Student: (-----)

学生：（-----）

YB: They shall they will, they will, they will because it is already shipped. They come from New Mexico I know where it were, I live there so I know they have been shipped. They are shipped them to use it not to eat them. If the war happens it has to be finished within half an hour.

YB：他们会，他们会，他们会，因为它已经运出去了。它们来自新墨西哥州，我知道它们原来在哪里，我就住在那里，所以我知道它们已经被运出去了。它们被运出去是要用它们，不是吃它们。如果战争发生，它必须在半个小时内结束。

Student: (-----)

学生：（-----）

have been shipped. They are shipped them to use it not to eat them. If the war happens it has to be finished within half an hour.

已经被运出去了。它们被运出去是要用它们，不是吃它们。如果战争发生，它必须在半个小时内结束。

Student: (-----)

学生：（-----）

YB: I am not sure the war will happen because if the war has to happen it has to finish in half an hour because if they prolong it there share be no oil because both sides are if you think Iraq is weak that's not right either they will use lot of things which are very inhumane and have been banned by Geneva Convention longtime ago but they don't obey it either. So in other words if we have to attack Iraq we have to finish Iraq within half an hour, we have thirty-one minutes again the same time and if it prolonged it will be a tragedy for the world.

YB：我不确定战争会不会发生，因为如果战争必须发生，它必须在半个小时内结束，因为如果他们把它拖长，就不会有石油了，因为双方都——如果你以为伊拉克很弱，那也不对，他们会用很多非常不人道、很久以前就被《日内瓦公约》禁止的东西，但他们也不遵守它。所以换句话说，如果我们要攻打伊拉克，我们必须在这半个小时内解决伊拉克，我们又有31分钟，同样的时间，而如果拖长了，那对世界将是一场悲剧。

That's why they want to use it they are also using a device that's the border between Iraq and Saudi Arabia is mined you know it's a mined border. According to their Iraqis it is the best they can do. But all they have to do is take one helicopter and switch a laser being so they blowup their own mines in their face that will finish it.

所以他们才想用它，他们也在用一种装置，那就是伊拉克和沙特阿拉伯之间的边界，那里埋了雷，你知道，那是一条布满地雷的边界。按照他们的说法，伊拉克人认为这已经是他们能做到的最好程度了。可他们只需要一架直升机，把激光束切换一下，就能让他们自己的地雷在自己脸上爆炸，那就结束了。

they can do. But all they have to do is take one helicopter and switch a laser being so they blowup their own mines in their face that will finish it.

他们做得到。可他们只需要一架直升机，把激光束切换一下，就能让他们自己的地雷在自己脸上爆炸，那就结束了。

War has become a technical destruction it's nothing more or less that's why the world is coming out to an understanding war is impossible. To make war these days is impossible. Wars will happen like Iraq conquered Kuwait that is a small war but I don't think the Russian realized it the war is impossible and that is how it is. I pray there should not be a war but I am not sure because no western country can afford thirty-eight dollars a barrel, nobody and it's all exploitation and naturally greed leads to war that's normal yogic principle that's where we hope that there is no war if sense prevails if not.

战争已经变成了一种技术性的毁灭，仅此而已，不多也不少。所以世界正在得出一个共识：战争是不可能的。如今要发动战争是不可能的。战争还是会以伊拉克征服科威特那种方式发生，那是小规模的战争，但我不认为俄罗斯人意识到了这一点：战争是不可能的，事情就是这样。我祈祷不要有战争，但我不确定，因为没有一个西方国家承受得起三十八美元一桶的油价，没有人承受得起，而这全是剥削，贪婪自然会导向战争，这是正常的瑜伽原则，所以我们希望没有战争，如果理性占上风的话，如果不占上风的话。

Four thousand people or more are at this time human shield they are the first to die because the kind of war it will be it is within one hour everything will be over.

四千人或更多人此刻正做着人体盾牌，他们是最先死的人，因为那将是那种战争，一个小时之内，一切就都结束了。

or more are at this time human shield they are the first to die because the kind of war it will be it is within one hour everything will be over.

或更多人此刻正做着人体盾牌，他们是最先死的人，因为那将是那种战争，一个小时之内，一切就都结束了。

It's not a good news isn't it, it's not good news at all. America has not applied manpower in all the two world war as they have done it in a month. They are two hundred and fifty soldiers sitting in the desert, it's not a good news but I can tell you. Everybody in America is protesting, everybody in America is upset, everybody in America is saying wait but they are not finding any solution they are trying I hope there will be some solution to it.

这不是什么好消息，对吧，这根本不是什么好消息。美国在两次世界大战中投入的兵力加起来，都比不上它在一个月里投入的这么多。有二百五十名士兵坐在沙漠里，这不是好消息，但我可以告诉你。美国每个人都在抗议，美国每个人都不安，美国每个人都在说等一等，但他们找不到任何解决办法，他们在努力，我希望会有某种解决办法。

Master Norman Denis(Nostradamus) predicted it so maybe his prediction has to come true. Four hundred and fifty years ago he predicted there shall be war in middle, Middle East. Nobody ever understood it can be Iraq and the fight was just over they wanted fifteen billion dollar and Kuwait paid seven billion dollar so the whole world is now entangled by eight billion dollars where they are spending a billion dollar a week on maintaining the armies. So it is not a good news.

大师诺曼·丹尼斯（Nostradamus）预言过这件事，所以也许他的预言非得成真不可。四百五十年前他预言中东、中东部会有战争。从来没人想到那可能是伊拉克，而争端正算了结的时候，他们想要一百五十亿美元，科威特付了七十亿美元，所以现在整个世界都被八十亿美元缠住了，他们每周花十亿美元维持军队。所以这不是好消息。

world is now entangled by eight billion dollars where they are spending a billion dollar a week on maintaining the armies. So it is not a good news.

现在整个世界都被八十亿美元缠住了，他们每周花十亿美元维持军队。所以这不是好消息。

Prayer is the only answer my dear. Prayer is the power, prayer that's why prayer is needed. No, no when you predicted a divorce that doesn't mean it can happen. You predict you're hungry it doesn't mean right at the moment you have to eat. There are ways that's why humans are not animals, humans can control that's what yoga comes in self-control.

祈祷是唯一的答案，我亲爱的。祈祷就是力量，正因为这样才需要祈祷。不，不，当你预言一场离婚，那并不意味着它一定会发生。你预言自己饿了，那并不意味着你当下就必须吃东西。有办法的，这就是为什么人类不是动物，人类能够控制，瑜伽就是从这里进来的——自我控制。

Student: (-----)

学生：（-----）

YB: It is predicted that one man will go insane but it is not predicted he will go totally insane so between going insane and totally insane there is a little margin which we must exploit. There is a possibility that there will be no war but if there is a war it is going to be one hour war they can't afford more than that.

YB：有人预言，一个人会发疯，但并没有预言他会彻底发疯，所以在发疯和彻底发疯之间有一点点余地，我们必须利用这一点。有可能不会发生战争，但如果真有一场战争，那会是一场一小时的战争，他们承受不起更久的。

Student: (-----)

学生：（-----）

is a possibility that there will be no war but if there is a war it is going to be one hour war they can't afford more than that.

有可能不会发生战争，但如果真有一场战争，那会是一场一小时的战争，他们承受不起更久的。

Student: (-----)

学生：（-----）

YB: Well unfortunately this is also predicted so I cannot deny it having the knowledge that is not predicted and it was also predicted that Russia and America will be friends. So at this time both the counties are friends and they are asking the guy to leave that land and let Kuwait be the Kuwait but I don't think there is any result coming through. So if there is a war it's not a very healthy war but also the bad part is that there will be a lot of death, the good part is after this war no country for centuries will ever dare to declare a war because the destruction will be so fast, so heavy, so huge. You understand what a nitrogen bomb can do?

YB：唉，不幸的是这件事也被预言了，所以我无法否认它，在拥有那些未被预言的知识的情况下。而且还预言过俄罗斯和美国会成为朋友。所以现在这两个国家成了朋友，他们在要求那个人离开那片土地，让科威特做科威特，但我不认为会有什么结果出来。所以如果真有一场战争，它不是一场很健康的战争，但糟糕的部分是会有大量死亡，好的部分是这场战争之后，几个世纪里都不会有哪个国家再敢宣战，因为那场毁灭会来得太快、太重、太巨大。你明白一颗氮弹能做什么吗？

In twenty-six circle miles the microwave will eliminate everything which breathes and it will multiply by the same proportion. I mean to say cities after cities will be consumed for no fault of anybody. So there is a war on the mind of people in Norway too.

在方圆26英里之内，微波会消灭一切会呼吸的东西，而且会按同样的比例扩散。我的意思是，一座又一座城市会被吞噬，而任何人都没有过错。所以挪威人的心里也有一场战争。

same proportion. I mean to say cities after cities will be consumed for no fault of anybody. So there is a war on the mind of people in Norway too.

同样的比例。我的意思是，一座又一座城市会被吞噬，而任何人都没有过错。所以挪威人的心里也有一场战争。

I read the Norwegian paper there was international news only in the side of a column rest was all the guys going to south pole wasn't he mean, main story so you guys are doing good things. Things can happen when Norway's was decided to be attacked by Germans they had nothing to get it in Norway they just wanted their way to Russia. Norway came in the way. One mother said on a interview in America 'what shall I write on the death of my son he died for controlling the price from twenty-two dollars a barrel to twenty-eight dollars a barrel. ' People are worried in America too. Normal people are not happy about it.

我读了那份挪威报纸，国际新闻只占了一栏的边角，剩下的全是那些去南极的人，不是吗，那才是主要报道，所以你们在做的是好事。事情就是这样发生的，当挪威被决定遭到德国人攻击时，他们本来没什么可在挪威得到的，他们只是想去俄罗斯。挪威挡了道。一位母亲在美国的一次采访中说：“我儿子的死，我该写些什么呢，他是为了把每桶油价从 22 美元控制到 28 美元而死的。”美国的人们也在担忧。普通人对此并不高兴。

price from twenty-two dollars a barrel to twenty-eight dollars a barrel. ' People are worried in America too. Normal people are not happy about it.

每桶油价从 22 美元控制到 28 美元。’美国的人们也在担忧。普通人对此并不高兴。

Let us meditate for few minutes and pray for those who are responsible for the war so that they can transform themself into peace. Please sit down normally and raise your spine straight and best you can. And let us chant with this sound of the Pranic sound the words are "Pavan, Pavan Par Para Par Para Pavan Guru, Pavan Guru Wahe Guru, Wahe Guru Pavan Guru," you may not understand but you can copy. It is the Pranic energy, the Pranic energy the great Pranic energy, the Infinite one. You are the guide, you are the Guru. 'Pavan Guru,' you are the Guru. 'Wahe Guru,' you are the great Guru, great Guru you are the Guru that's all. It is praising the Pranic energy it means it's praising the life.

让我们冥想几分钟，为那些对战争负有责任的人祈祷，好让他们能把自己转化为和平。请正常坐下，把脊柱挺直，尽你所能挺到最好。让我们用这个普拉纳（Prana）的声音来唱诵，词句是“Pavan, Pavan Par Para Par Para Pavan Guru, Pavan Guru Wahe Guru, Whaa‑hay Guroo, Wahe Guru, Whaa‑hay Guroo Pavan Guru”，你可能听不懂，但你可以跟着模仿。它是普拉纳的能量，普拉纳的能量，伟大的普拉纳的能量，那无限的一位。你是引导者，你是古茹。“Pavan Guru”，你是古茹。“Wahe Guru, Whaa‑hay Guroo”，你是伟大的古茹，伟大的古茹，你是古茹，仅此而已。它在赞美普拉纳的能量，意思是它在赞美生命。

The word which you will understand is Wahe Guru is one; the other is Pavan, Pavan, Paa-van that means the breath of life.

你会明白的那个词是 Wahe Guru, Whaa‑hay Guroo，它是一；另一个是 Pavan，Pavan，Paa-van，意思是生命的气息。

Close your eyes please and sit in a as good posture you can and repeat the words if you can.

请闭上眼睛，尽你所能坐成好的姿势，如果你能的话，重复这些词。

(Tape, 'Pavan, Pavan, Pavan, Pavan Paara Para Pavan Guru... ' is played)

（磁带播放“Pavan, Pavan, Pavan, Pavan Paara Para Pavan Guru...”）

(Tape stops)

（磁带停止）

in a as good posture you can and repeat the words if you can.

尽你所能坐成好的姿势，如果你能的话，重复这些词。

(Tape, 'Pavan, Pavan, Pavan, Pavan Paara Para Pavan Guru... ' is played)

（磁带播放“Pavan, Pavan, Pavan, Pavan Paara Para Pavan Guru...”）

(Tape stops)

（磁带停止）

We pray Thee oh Lord, we pray for Thy mercy and kindness to prevail. Let the war drums come out to be peace. Let the humanity learn and avoid the bloodshed. We pray for the those who are facing the death lines on both side of the world and planet. We pray for the unity of the Mankind and the commonsense to prevail. May Thy grace guide all the mind and their hearts so that mankind can live in peace, tranquility. We ask Thy blessings on all of us who have come here together in Thy privilege in Thy name in Thy sanctuary to take us into the bosom of Thy life to give us the energy, health, wealth, happiness and prosperity so that we can have a wonderful tomorrow, Sat Nam.

我们向你祈祷，哦主啊，我们祈求你的仁慈与善良 prevail。让战鼓化为和平。让人类学会并避免流血。我们为世界上和这个星球上双方那些面对死亡线的人祈祷。我们为人类的团结和常识 prevail 而祈祷。愿你的优雅指引所有的心智和他们的心，让人类能够在和平、宁静中生活。我们祈求你赐福于我们所有因你的恩典、以你的名、在你的圣所中聚集在这里的人，带领我们进入你生命的怀抱，给予我们能量、健康、财富、幸福和丰盛，让我们能拥有一个美好的明天，Sat Nam。

Thank you very much and now please fold your hand and give us a universal prayer, may the longtime...

非常感谢，现在请合掌，我们一起做一个普世的祈祷，愿永恒的……

You know that?

你们知道吗？

(Students sing, "May the longtime sunshine upon you... ")

（学生们唱：「May the longtime sunshine upon you……」）

Saaaaaaaat Naaaaaaam.

Saaaaaaaat Naaaaaaam。

Students: Saaaaaaaat Naaaaaaam.

学生们：Saaaaaaaat Naaaaaaam。

YB: Saaaaaaaat Naaaaaaam.

YB：Saaaaaaaat Naaaaaaam。

Students: Saaaaaaaat Naaaaaaam.

学生们：Saaaaaaaat Naaaaaaam。

YB: Saaaaaaaat Naaaaaaam.

YB：Saaaaaaaat Naaaaaaam。

Students: Saaaaaaaat Naaaaaaam.

学生们：Saaaaaaaat Naaaaaaam。

Saaaaaaaat Naaaaaaam.

Saaaaaaaat Naaaaaaam。

YB: Saaaaaaaat Naaaaaaam.

YB：Saaaaaaaat Naaaaaaam。

Students: Saaaaaaaat Naaaaaaam.

学生们：Saaaaaaaat Naaaaaaam。

YB: Saaaaaaaat Naaaaaaam.

YB：Saaaaaaaat Naaaaaaam。

Students: Saaaaaaaat Naaaaaaam.

学生们：Saaaaaaaat Naaaaaaam。

YB: God bless you and thank you for the night, God be with you.

YB：神祝福你们，谢谢你们今晚的到来，神与你们同在。

(Tape, 'Pavan, Pavan, Pavan, Pavan Paara Para Pavan Guru... ' is played)

（播放录音带『Pavan, Pavan, Pavan, Pavan Paara Para Pavan Guru...』）

YB (Talks over music): Come, come, come, come, come distribute this give to everybody.

YB（在音乐中讲话）：来，来，来，来，来把这个分发给大家。