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你應該每天靜坐20分鐘－除非你太忙；那麼你應該坐一個小時。 －Sukhraj S. Dhillon Utilizing the Quartz Crystal Singing Bowls and Sound to Support Meditation “You should sit in meditation for twenty minutes everyday - unless you're too busy; then you should sit for an hour.” 你應該每天靜坐20分鐘－除非你太忙；那麼你應該坐一個小時。 －Sukhraj S. Dhillon Meditating, meditating….. Should I sit straight, lie down, breathe, listen to music? Am I doing it right? Am I doing it long enough? There goes the mind again, busy, busy, busy! 我應該坐直，躺下，呼吸，聽音樂嗎？我做對了嗎？我打坐足夠久了嗎？喋喋不休的心念又來了，忙，忙，忙！ These were my thoughts twenty years ago, before I discovered meditative music, and meditation. However, in my mind, they were separate, like apples and oranges. Before I started playing the bowls, my idea of meditation was taking a walk in the woods or a hike up a mountain. It was a word I had heard over and over again, but the visceral concept eluded me. Music was for joy, and meditation was to relieve stress. In my mind they were separate. 這些是我二十年前的想法，在我發現靜坐音樂和靜坐之前，在我看來，音樂和靜坐是分開的，就像蘋果和橘子一樣，逗不到一起。在我開始學習音缽之前，我的靜坐想法是在樹林裡散步或者爬山。這是我一遍又一遍聽到的觀念和做法，但是內心的澄澈概念全無。音樂是為了歡樂，而靜坐是為了緩解壓力。在我看來，他們是分開的。 It was not until I heard the quartz crystal singing bowls during a transformative time in my life (at a workshop in Bayfield, Colorado, USA) that it dawned on me something very profound was happening to my body, mind and spirit. Words escaped the experience. A space was created, and I just wanted to be in that space. My happiest moments were when I was playing the bowls, giving a private session or singing with the bowls, because I was transported to a place inside that I had been looking for all of my life, and yet did not know it. It also gave me a profound connection to the person or persons I was playing for. There was a silent conversation taking place, where there was a wordless bond within the sound where all was revealed in the sweetness of being. 直到在我生命遇到巨大轉變時我聽到石英水晶音缽（在美國科羅拉多州貝菲爾德的一次研討會上），我才知道我的身體，思想和精神正在發生一些非常深刻的的變化。言語無法詮釋我的痛苦經驗。一個澄澈空間被音缽創造出來，我只想停留在那個空間裡。我最開心的時刻是當我給個人音療或是和音缽哼唱時，我的心識沉澱在一個我長久尋找可是不明顯覺知的靜處。這個特殊感受給了我和被治療的人深刻聯繫，一個不需要語言的的深刻交流。 I had discovered the joy of unity through the sound. I was not in charge. My job was to follow the music, to follow the sound, observe, and be in the field with humility and reverence, because it was not me that was doing this. I was not conducting; I was being conducted.That began the journey of sound healing, sound and music that can help release old patterns, emotions, and fill the body with benevolent vibration. 通過音聲我發現了內心平和的喜悅，我不必指揮。我的工作是跟隨音聲，觀察、並以謙卑和敬畏的態度來到現場，因為這不是我能指揮控制的。完全不是我的意念，我是被音聲帶著自然運行。這開始了全方位的音療，音聲和音樂的旅程，可以幫助釋放深沉、舊的創傷和情緒，全身充滿慈悲的振動。 Now, flash back to China five years ago. 讓我帶您到五年前我在中國紹興的時候。 A dear friend of mine calls, and asks if I would be interested in going to China to play the bowls for a group of meditation practitioners at a Zen Buddhist Retreat Center in Shaoxing. It seems the Shifu there was a modern-thinking nun, who felt being immersed in sacred sound could help her students be better meditators.This invitation could not have happened without Rita Chao agreeing to go on the trip with me. This was a huge undertaking, and I was grateful for all of the organizing Rita was doing, going back and forth with emails and communications. Many people made this happen. It was surreal, and somehow I could feel it was important. I was about to embark on a journey that would change my life, and hopefully support others on their path. It was like all sound classes held in Taipei Lapis Lazuli Light. 我的一位好友打來電話，問我是否有興趣去中國紹興的一個禪修中心為一群閉關靜坐的學員使音缽。閉關的師父是一位備受尊重很有現代思維的女尼師，他覺得沉浸在清澈的聲音中可以幫助他的學生靜坐。如果沒有 Rita 同意跟我一起去旅行，這個邀請就不會發生。這是一項艱鉅的任務，我很感激 Rita 聯係和組織了 所有的大小事宜，經由師父的一群弟子和 Rita 配合，我們完成使命。不知何故，雖然我從來沒去過中國，可是我能感覺到這很重要。如同我到臺北琉璃光教音缽的課程一樣。 Once the bowls arrived on the scene, I discovered there is no separation between healing and meditation. They are two different radio stations in the radio band of life. when we listen to the radio, we are literally tuning into a frequency. Both of these “broadcasts” lead to raising consciousness, and both help us heal. In fact you cannot heal without raising consciousness, as there literally is no separation. 一旦音缽音聲開始，我發現音療和靜坐之間沒有不同。他們如同廣播電台裏的兩個頻道的節目。當我們收聽廣播時，我們正在調整一個頻率。這兩種「廣播」的頻率同時提高我們的意識，並幫助我們康復。事實上，真正的康復是在深沉內在的意識完成的，所以音缽音聲、靜坐和康復是最佳的結合。 Raising consciousness allows us to make better choices, and hopefully one of those choices is to meditate more.It is now my fifth year of making this pilgrimage to China. It has been very humbling how much I have learned from the meditation practitioners in China. I would like to share with you what I have learned by utilizing the quartz crystal singing bowls for meditation, as well as the Tibetan brass bowls. They have created a marriage of not only spaciousness and harmony, but also clearing karma and accessing the Higher Mind. 提高內在意識可以讓我們更有覺知、做出更好的選擇，其中的一個選擇是將靜坐的時間延長。今年是我到中國朝聖的第五年。我很謙卑的從中國的靜坐閉關學員那裡學到了很多。我想與大家分享我在中國過去五年的音缽音聲和歌聲唱誦持咒和靜坐之間的心得。音缽音聲和靜坐之間的完美結合帶來更長久清澈的安住靜坐，對消業和提升覺知有很大的助益。 Please pour yourself a cup of tea, and lets have a share. 請倒一杯茶坐下來，讓我和您分享。 There are a couple different ways to play the bowls to support meditation. Normally when people sit down to meditate, at first the mind is busy. There is a brainwave called the beta brainwave, that when our brain is mostly sending out those signals, we are not conscious of our body, only our thoughts. Imagine that you are driving down the road, looking at the oncoming traffic light. You are not feeling your hands on the wheel. You are most likely thinking about whether you will make the traffic light. Your consciousness is fixed on the external world. 使用音缽音聲來支持靜坐有幾種不同的方式。通常當人們開始打坐時，念頭起伏、思緒不斷。當我們的腦波在日常的貝塔 (beta) 波時，我們的大腦不斷的念頭起伏，我們不會覺知到自己的身體，只專注在紛亂的意念。想像一下，你正在開車，看著即將到來的紅燈，你沒有覺知到你的手在方向盤上。你只專注在是否能過紅燈，你的意識完全固定在外界。 When we begin meditating, that is when we start to feel the sensations of our physical body. We feel our feet, or our hands resting on our knees. We begin to slow the brain states. The first sign of slowing down is to feel the sensation of your physical body and still be aware of the external world. In the world of sound, we call that accessing the Alpha brain waves. This is a good place to be when beginning to meditate. Crystal singing bowl sounds that support that can be a melody, to play something the mind can follow. So when I would begin a session, I would play the bowls in a similar way one would play the piano. The left hand carries the bass, or lower notes, and the right hand carries the melody. 當我們開始打坐時，那就是當我們開始感受到身體的時侯。感覺到我們的腳，或者我們的雙手擱在我們的膝蓋上。我們開始減緩大腦的思緒。大腦放鬆緩慢的第一個跡像是感受到自己的身體，可是仍然意識到外在世界。在音缽音聲的帶領中，我們開始轉入 Alpha 腦波。這是靜坐放鬆意識和身體的開始。我們的心識會隨著音缽音聲的旋律放鬆。所以當我開始使缽時，我會用類似彈鋼琴的方式，左手使低音，右手帶旋律。 In sound, it is very similar. I would play a very low noted bowl to allow for all of the harmonic overtones to be heard AND felt. A lower note bowl carries all of the overtones, from low to high. A medium toned bowl carries medium to high harmonic overtones, and a higher note bowl carries only the higher harmonic overtones. In sound healing and meditation, when we have at least one lower note, then we can access all of the overtones, and also have more sensate feeling in our body. It is much easier to reach emptiness if we can feel our physical body first. That gives us a foundation to reach higher states of consciousness. 我通常會使低音缽，讓所有的和諧共振音能夠被聽到和感受到。一個中音缽帶有中到高的和諧共振音，而一個高音缽只有高的和諧共振音。在音療和靜坐中，衹要有一個低音時，我們可以感受到所有的和諧共振音，提升我們對身體的覺知。當我們能先感受到自己的身體，就比較容易觸動到更高的意識狀態。 Besides playing the lower notes, I would then play a higher melody to give the practitioners something to listen to as they began the meditation. Mid and higher melodic interludes can help calm busy minds. If a busy mind has a melody to listen to, then they will start to entrain with that melody, allowing the brain states to start to slow down, because they are no longer in a beta brain state. They are being carried by the sound. 除了低音之外，我還會使一個較高音的旋律，讓學員在開始靜坐時聽到和諧共振音的寧靜。中音和高音的旋律插，除了可以幫助放鬆紛亂的思緒。當一個忙碌的頭腦聽到旋律，那麼大腦就會開始接收這個旋律，腦波減慢，不再是貝塔波，音聲將忙碌的大腦從貝塔波轉慢。 After ten to twelve minutes of this kind of sound, the brain states start slowing up enough to be able to access the magic window of not just alpha brain waves, but also theta. You can think of theta brain waves as not being aware of your physical body anymore, but being in more of a dream state, being aware of only the internal world of the meditator. The experience inside the person becomes so real that they are only aware of this. This is actually the brain state where people do their self healing. It is very important. 經過10到12分鐘的音缽音聲後，大腦開始放緩，足以進入不僅僅是阿法腦波而且還有 theta 的神奇窗口。在 theta 腦波境界，我們不再意識到自己的身體，如同在夢境中，只有寧靜的內心世界。學員的經驗變得如此真實，完全可以感受到靜坐的寧靜。這也是身體和神識進行自我康復的大腦狀態，這是非常重要的。 My experience in observing people meditating is when they listen to the bowls, and the harmonic overtones of the bowls start dancing between each other, the person can feel more space. The notes start to fall away, they go into slower brain states. They start to slow their respiration, heart rate. they stop thinking about the aches and pains in their body in a lotus position, and they go into emptiness. 我觀察人們靜坐時，當他們聽到音聲的和諧共振音在起伏之間，可以感受到更多的心靈空間。音聲慢慢遠去，大腦也漸漸的進入緩慢的波。呼吸和心跳也減慢。對身體上的疼痛和心識痛苦的感受也消逝，他們進入了空虛的境地。 Now, this does not happen overnight. Many meditators have discovered a great secret. Sitting perfectly still actually burns up karma. This is why some people will come to a week-long retreat, and will have a sprained ankle at the beginning, but will be completely healed after spending so much time completely still in meditation. This is a great example of how there is no separation between healing and meditation. 當然，這不是一夜之間發生的。許多禪修者發現了一個秘密。衹要安靜的坐著，就是在銷毀業力。這就是為什麼有些人放棄長假，而來參加一周的靜坐。有人來參加時扭傷腳踝，但是在一周靜坐之後完全康復的回家。這是靜坐和康復之間沒有區隔的一個好例子。 Usually the first three days, there is a lot of physical clearing going on. People can feel their breath smells, or there is more body odor. They are doing so much meditation that they are detoxing, and not just physically, but emotionally. There is no difference really between thoughts and emotions, and this becomes more apparent when someone is doing hours and hours of meditation a day. 通常在靜坐的頭三天，有很多身體清理正在進行。很多人可以感受到呼吸臭味，或是很重的體味。靜坐的排毒 不僅是身體上的，也是情緒上的。思想和情感之間沒有什麼區別，當有人每天靜坐8到12個小時，排毒現象變得更加明顯。 So the quartz crystal bowls soften this journey. They give the meditator a place to rest the mind. Once they become more comfortable being in this space, the bowls fall away from the mind, and it is much easier to reach the spaciousness of meditation. 所以石英水晶缽軟化了這個旅程。音缽音聲給靜坐學員一個心識安住的媒介。一旦學員在這個空間變得更加舒適，音缽音聲就不存在，心靈平和自在清澈，完全沒有時間和空間的存在。 The other beautiful part of the the quartz crystal singing bowls is they add beauty and music to the equation of meditation. Beauty heals, and sometimes just listening to these sounds, the Higher Mind is given permission to download more of our Divinity into the physical form. Enlightenment is a very physical process. It is not just about the mind. The physical body is part of the equation. Music, sound, vibration, and frequency are all tools that the Higher Mind utilizes for a human being to have this experience. 石英水晶缽音聲的美有康復的功能，音缽音聲的美妙會觸動我們更高的自我，和我們的身體產生連接。音樂，聲音，振動和頻率都是人類高等思維的體驗。 Let’s touch in on how the Tibetan brass bowls also support a more refined, deeper meditation. 讓我們來看看西藏銅缽如何支持更細密，更深沉的靜坐。 One purpose is they are almost like vacuum cleaners for the heart when the vibration can be felt. I have seen tibetan bowls help open the heart through just the sheer vibration. Sometimes people can have their heart closed unconsciously. They are doing it because they do not want to get hurt. However, when the heart is shut down, the negative things may not be able to enter the physical heart or the heart chakra, but the benevolent things also cannot get in. For most people, the diameter of the electromagnetic field of the heart is six feet. When the sound can interface with the etheric field of the heart, expansion can occur in a very healing way. 西藏銅缽的一個目的是當你感覺到銅缽的振動時，它就像心臟的真空吸塵器。我看到西藏銅缽經由純粹的振動幫助人開心。有時候人們會無意識地關閉他們的心臟。他們這樣做是因為他們不想受到傷害。但是，當心拒絕感受時，負面的感情或是感受可能無法進入身體，但仁慈和愛也無法進入。對於大多數人來說，心臟的電磁場直徑為六英尺。當銅缽觸動和心識接合時，開心的感受可以擴展達到康復的目的。 So I see the brass bowls as a way to have the vibration enter the etheric field and also the physical body. It is important to remember the physical body does not say, “I am happy, I am sad. “ The physical body says, “I am cold, I am hot, I am prickly, I am numb.” The physical body registers emotion through sensate experience. The vibration of the Tibetan brass bowls is a profoundly powerful way of having sacred sound enter the body and bioenergic field (the aura) through vibration. So subtle, yet so powerful. 我看到西藏銅缽的振動進入人體和下意識的經驗。重要的是要記住我們的身體不會說。「我很高興或我很傷心」。衹會說：「我很冷，我很熱。」身體是通過感官來體驗。西藏銅缽的振動是讓神聖的音聲通過振動進入身體和生物能場（星芒體）的一種非常有力的方式。非常微妙，但非常強大。 The other gift of the Tibetan brass bowls is the divinity they carry through vibration. If you have a being with high consciousness create or make a bowl, that consciousness is literally inside the bowl. This is why when I purchase a brass bowl, I like to know who made it, because when a bowl is made and blessed when it is created, there are energies or fields of consciousness that continue to work with the bowl. This is why not all bowls are created equally. 西藏銅缽的另一個特性是它通過振動所帶來的神性。假如一個有高度意識的做缽人，那高度意識就在碗裡。這就是為什麼當我買一個西藏銅缽時，我喜歡知道是誰做的，因為當一個西藏銅缽被製造出來時，有一個能量或者意識領域繼續與西藏銅缽一起。這就是為什麼並非所有西藏銅缽都是平等創造的原因。 So, the brass bowl can be gently tapped, and even if the meditator cannot hear the sound emanating from the bowl, they can feel the vibration.The skin is the largest organ in the human body. Vibration is translated through the skin. There is a great marriage of harmony and resonance when both types of these bowls are played together. The Tibetan brass bowls require some space. You do not want to keep tapping on a brass bowl over and over again. The space is part of the music. It is part of the song, just like any song you would hear on the radio. We need that space, and that is the gift of the Tibetan brass bowl. The Tibetan bowl mirrors our intention of creating spaciousness with the sound and meditation. 西藏銅缽可以輕輕在缽緣敲擊，即使靜坐者聽不到碗裡發出的聲音，他們也能感覺到振動。皮膚是人體最大的器官，振動通過皮膚感受。西藏銅缽需要給和諧共振音一些空間，所以不必連續在缽緣敲擊。空間是和諧共振音的一部分。西藏銅缽為靜坐禪修創造了寬敞的無意識空間。 When the crystal and brass bowls are played in concert with each other, just like a piano, we have the notes, the music, the sound, the frequency, and the dance of these harmonic overtones together, playing the music back to the minds and hearts of the meditation practitioners.To play these quietly, and even more quietly when people go into deeper meditation, can be benevolently helpful. 當水晶和西藏銅缽相互演奏時，就像鋼琴一樣，我們將音符，音樂，聲音，頻率和和諧共振音像舞蹈般的串聯在一起。要很平靜輕柔的使缽，讓靜坐者進入更深的境界。 It has been very humbling to learn so much from watching and playing for people dedicated to being on the Path. I do not think it is possible to live in this world at this time and not do some form of meditation. The world still carries chaos and suffering. Our mission as humans and spiritual beings is to learn to let go of this programming. Meditation and sound will become increasingly more important for creating a life of peace, harmony and blessings. 我很謙卑的在教課和治療之間觀察學員和病人，個人認為在今天這個紛亂的世界和外界極度干擾的生活中，靜坐是康復很重要的部分。世界仍然存在著混亂和痛苦，我們作為人類和精神生命的使命是學會不受太大的干擾。藉由靜坐和音缽音聲來創造內心的平靜，和諧和喜悅的生活將變得越來越重要。 I hope you have enjoyed this cup of tea and sharing with me. It has truly been my honor. 我希望你喜歡這杯茶並與我分享。這真的是我的榮幸。 
I look forward to seeing you in Taiwan this fall. 期待和你們在臺灣十月的音缽課程相見！ ◎黎安老師10月課程，報名方法請見本期41頁 |
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