Page 49 - 三分鐘好療癒 香光安詳操

46 三分鐘，好療癒―香光安詳操 律動平衡操 47

六 盤腿靜心 Sitting Calmly in cross-legged posture

1 ▲
盤腿 若柔軟度不足，
前彎上推 身體自然下彎即可。
Forward and If you aren’t flexible enough,
just lean forward as far as
up stretching you can.

禪悅寧靜
Serene joy

第一階段，坐在地上，雙腳散盤，右腳在外。身體向前趴在地上，身體向上反掌上推。
Stage 1: Sit on the floor with both legs crossed, putting your right leg in front. Lean forward with the upper body to the ground. Straighten your body and
stretch your hands upwards with palms facing up.

「盤腿靜心」動作，同時
2 ▲ 試著覺察：身體及重 也是禪坐的前準備動作：
放鬆、調整與平衡脊椎與
盤腿 心的移動與穩定，脊 骨盆的關節與肌肉。平時
椎、腰背、骨盆肌群
旋轉身體 的牽拉延展，雙腳與 禪坐前可先做此動作。
Rotating of the body 地面接觸的移動等 “Sitting Calmly in cross-legged
等。 posture” can also be preparation
for sitting meditation. They relax
Note: Be aware of the and adjust the spine and the
movement and stability of pelvic joints and muscles. These
your body and center of movements can be practiced before
gravity. Pay attention to the meditation.
stretching and lengthening
of your spine, waist and
back, and pelvic muscles,
and to the contact between
your feet and the floor.

完成後，閉上眼睛，禪坐片刻。
安穩寧靜地，完成律動平衡操。
When complete, close your eyes and meditate for a while.
Calmly and harmoniously bring the sets of rhythmic exercises to a conclusion.
第二階段，身體向前靠近雙腳，順時鐘、逆時鐘繞 換腳，左腳在外，重覆兩階段動作。
大圈旋轉。 Switch legs so that your left foot is in front and repeat the movement of two
Stage 2: Lean forward so that your body is close to your legs. Rotate the body in stages.
a big circle clockwise and counter-clockwise.