Mapping the Inner Body II
精微身地图 · LNF2 Class 6
本页术语速查 · 27 条
| 愤怒 | |
| central channel | |
| Lady Niguma | 妮古玛 |
| 说明 | |
| Lady of Triple Turn | 三转之女 |
| Lady of Desire | 欲望之女 |
| Lady of Home | 家庭之女 |
| Lady of Inner Fire | 內火之女 |
| right channel | |
| Sanskrit | |
| right side | 右侧 |
| left channel | |
| left side | 左侧 |
| seeds | 种子 |
| iliac crest | 髂嵴 |
| sacrum | 骶骨 |
| Unstruck Chakra | |
| heart | 心脏 |
| crucial point | |
| Jalandhara Bandha | 喉锁 |
| Chakra of Great Bliss | |
| Skull | 头骨 |
| bones | 骨头 |
| Heart of Gold | 金子之心 |
| Triumph of the Winds | 御风而胜 |
| hatha | 哈他 |
| Yogi |
〇、课前讲义（主旨 · 目标 · Key Terms · 作业 · 典籍出处）
Main Idea
Understanding the formation and structure of the subtle body — including the major channels and chakras — helps us connect to our inner world and use it as a tool for cultivating wisdom, compassion, and inner transformation through meditation.
理解精微身的形成与结构——包括主要的气脉和脉轮——能帮我们连接自己的内在世界，并把它当成一个工具，透过静思去培养智慧、慈悲，以及内在的转化。
学习目标
1. 认出精微身八条根本气脉形成的顺序，并描述它们的功能。
2. 认识中脉、左脉、右脉之间的关系，以及 prana 的移动如何影响我们的念头和情绪。
3. 描述妮古玛六瑜伽所用的主要脉轮，以及它们的位置、形状和功能。
4. 把这套对内在身体的解剖式理解，用来加深静思练习，并开始在体验层面去感知、或连接精微身。
Key Terms 关键术语
- Subtle Body (Pranic Body) 精微身（能量身）：由气脉（nadi）、风息（prana）、点滴（bindu）构成的能量之身。
- Central Channel (Avadhuti) 中脉：主要的能量气脉，与智慧和清明相连。
- Pingala (Right Channel) 右脉：与愤怒、以及对外在对象的抓取相连。
- Ida (Left Channel) 左脉：与欲望、以及对「自我」的抓取相连。
- Chakra 脉轮：身体里由气脉的「结」构成的能量中心，各有独特的功能与象征（如心轮 Anahata、脐轮 Manipura、喉轮 Vishuddha）。
学习目标
1. 认出精微身八条根本气脉形成的顺序，并描述它们的功能。
2. 认识中脉、左脉、右脉之间的关系，以及 prana 的移动如何影响我们的念头和情绪。
3. 描述妮古玛六瑜伽所用的主要脉轮，以及它们的位置、形状和功能。
4. 把这套对内在身体的解剖式理解，用来加深静思练习，并开始在体验层面去感知、或连接精微身。
Key Terms 关键术语
- Subtle Body (Pranic Body) 精微身（能量身）：由气脉（nadi）、风息（prana）、点滴（bindu）构成的能量之身。
- Central Channel (Avadhuti) 中脉：主要的能量气脉，与智慧和清明相连。
- Pingala (Right Channel) 右脉：与愤怒、以及对外在对象的抓取相连。
- Ida (Left Channel) 左脉：与欲望、以及对「自我」的抓取相连。
- Chakra 脉轮：身体里由气脉的「结」构成的能量中心，各有独特的功能与象征（如心轮 Anahata、脐轮 Manipura、喉轮 Vishuddha）。
Homework 作业
Q1
Describe the central channel and explain why it is important in the practice of yoga and meditation according to Lady Niguma.
描述中脉，并说明根据妮古玛，它为什么在瑜伽和静思的练习里如此重要。
The central channel, also called the uma or avadhuti, begins at the root chakra and rises up through the center of the body to the crown of the head. It is golden red in color, like a sunray, straight like an arrow or a stalk of wheat, and is considered the most important of all the channels. In Lady Niguma's system, the central channel is the pathway for the most refined forms of prana. It allows the practitioner to direct their energy inward and upward, leading to clarity, inner stillness, and direct perception of emptiness.
中脉，也叫 uma 或 avadhuti，从根轮开始，沿身体中央往上升到头顶。它的颜色是金红色，像一道阳光，直得像一支箭、或一株麦秆，被视为所有气脉里最重要的一条。在妮古玛的系统里，中脉是最精纯形式的 prana 的通道。它让练习者能把能量向内、向上导引，带来清明、内在的静定，以及对空性的直接感知。
Q2
Q2
In your own words, explain why the channels first form at the heart. What might this suggest about the heart's role in subtle body practice?
用你自己的话，说明为什么气脉最先在心间形成。这可能暗示了心，在精微身练习里扮演什么角色？
The channels begin forming at the heart because the heart is seen as the core or center of the subtle body. In Lady Niguma's teachings, it is the spiritual and energetic center of a person. The fact that the channels start there suggests that the heart plays a vital role in the flow of prana and consciousness. Transformation begins from the heart — with compassion, love, and wisdom.
气脉最先在心间形成，是因为心被视为精微身的核心、或中心。在妮古玛的教法里，它是一个人在精神与能量上的中心。气脉从那里开始，暗示了心在 prana 与意识的流动里扮演关键角色。转化，从心间开始——带着慈悲、爱、与智慧。
Q3 · Theory Check
Q3 · Theory Check
List the 8 channels that form first at the heart and briefly explain the unique role of the "Obstructing Demoness" channel.
列出最先在心间形成的八条气脉，并简要说明「障魔之脉」这条脉独特的作用。
八脉：① 中脉（Avadhuti）② 右脉（Pingala）③ 左脉（Ida）④ 三转之女 ⑤ 欲望之女 ⑥ 家庭之女 ⑦ 內火之女 ⑧ 障魔之脉
八脉：① 中脉（Avadhuti）② 右脉（Pingala）③ 左脉（Ida）④ 三转之女 ⑤ 欲望之女 ⑥ 家庭之女 ⑦ 內火之女 ⑧ 障魔之脉
This channel is associated with the deep karmic patterns that obstruct spiritual realization. It plays a key role in creating the illusion of separateness and fixed identity. When this channel is active, it keeps the winds from entering the central channel, reinforcing negative habits, emotional reactivity, and confusion. In Lady Niguma's system, purifying or overcoming the influence of this channel is essential to progress in subtle body practice and awaken deeper wisdom.
这条脉，与那些阻碍证悟的深层业习相连。它在制造「分离感」和「固定的自我身份」这种错觉上，扮演关键角色。当这条脉活跃时，它会阻止风息进入中脉，强化负面的习气、情绪的反应性、以及困惑。在妮古玛的系统里，净化、或克服这条脉的影响，是精微身练习进步、并唤醒更深智慧的关键。
典籍出处 · 脉轮形状
Note: there are textual source differences for the shapes of the chakras.
注：关于脉轮的形状，不同典籍来源有出入。
- 来源 A（Bok Jinpa 8.3）：宗喀巴大师《金刚诵修法论释》节译（ACIP textS5292, folios 19B–20A）→ 形状：圆／三角／圆／三角。
- 来源 B（Tantra 11, Class 6 Q4）：《天使的秘密宝藏》（ACIP S0202），Lama Quicksilver · Ngulchu Dharma Bhadra（1772–1851）著，folios 108a–119b → 形状：三角／圆／圆／三角。
我们采用 Ngulchu Dharma Bhadra 版——理由无他，只因它跟我们的图更接近（虽然不完全吻合）。
- 来源 A（Bok Jinpa 8.3）：宗喀巴大师《金刚诵修法论释》节译（ACIP textS5292, folios 19B–20A）→ 形状：圆／三角／圆／三角。
- 来源 B（Tantra 11, Class 6 Q4）：《天使的秘密宝藏》（ACIP S0202），Lama Quicksilver · Ngulchu Dharma Bhadra（1772–1851）著，folios 108a–119b → 形状：三角／圆／圆／三角。
我们采用 Ngulchu Dharma Bhadra 版——理由无他，只因它跟我们的图更接近（虽然不完全吻合）。
段 1 — 开场 · 精微身导论 · 心间最先形成的八条脉
The goal of this class is to learn more about the subtle body, or energetic body, or pranic body. It is the body of winds, channels and drops that are really important in our yoga practice… for bringing on states of love and wisdom.
这堂课的目标，是更深入地认识「精微身」，也叫能量身，或气之身。它是由风息、气脉和点滴构成的身体，在我们的瑜伽练习里非常重要……因为它能带来爱与智慧的状态。
So in this somewhat obscure class, let's remember that this is the goal: How can I understand and use my subtle body to create profound states of love and to bring on the highest states of wisdom? We are starting to explore what is physically happening when we touch the diamond world. And if we can understand that theoretically, then we can start to use our subtle body to make that experience happen more quickly, more easily. That is the goal.
这堂课有点隐晦，我们要记得这个目标：我要怎么理解、运用我的精微身，去创造深刻的爱的状态，并唤起最高的智慧状态？我们开始探索——当我们触碰「钻石世界」时，身体层面到底发生了什么。如果我们能在理论上理解这一点，就能开始运用精微身，让那种体验来得更快、更容易。这就是目标。
This inner body is a bit of a mystery. For some people, they are very aware of it immediately. For others, we can meditate on this body for decades and never feel it at all. Some people will be very attracted to this class, this method of meditating and relating to the body… others will be really challenged, not only to feel it, but even to theoretically believe in it.
这个内在的身体，有点像一个谜。有些人一下子就能清楚觉察到它；有些人可能静思这个身体几十年，却完全感觉不到。有些人会非常被这堂课、被这种静思和跟身体相处的方法吸引……另一些人则会觉得很有挑战——不只是感觉不到它，甚至在理论上都很难相信它存在。
Like Megan yesterday, Nicole falls into the first category. Their capacity to experience the subtle body is extremely profound. Through their experience and understanding of their own subtle body, they are able to help people with their own. That is why Nicole is teaching this class. It isn't just theory for her.
就像昨天的 Megan，Nicole 属于第一类。她体验精微身的能力极其深厚。透过对自己精微身的体验和理解，她能够帮助别人认识他们自己的精微身。这就是为什么由 Nicole 来教这堂课——对她来说，这不只是理论。
I fall into the second category. I don't really feel all these types or flows of prana or chakras very easily. In fact, at first, I didn't believe any of this when I first heard about it. It all sounded fake and kinda silly. I had a lot of resistance.
我属于第二类。这些不同种类、不同流动的 prana，还有脉轮，我并不太容易感受到。其实一开始，我第一次听到这些的时候，根本不相信。听起来全是假的，还有点傻。我有很多抗拒。
It was learning the details like we have in this class that gave me faith in the existence of the channels — their precise order, location, function, even their names — that allowed me to start to develop a relationship with my subtle body. It continues on as an ongoing adventure and journey, much like the exploration of space or the deepest seas… endless… but this time, an internal world to explore that is very much connected to mind.
是像这堂课这样去学习细节——气脉精确的形成顺序、位置、功能，甚至它们的名字——才让我开始相信气脉真的存在。这让我开始跟我的精微身建立起一种关系。而这种关系一直延续下去，像一场持续的冒险和旅程，很像探索太空或最深的海洋……没有尽头……只不过这一次，是一个内在的世界等着我们去探索，而它跟意识紧密相连。
With time and effort though, I believe that we can all learn about the connection between the subtle body and mind, and use it to achieve the goals of yoga — perfect body and perfect mind.
但只要给它时间和努力，我相信我们每个人都能认识精微身与意识之间的连接，并用它来达成瑜伽的目标——圆满的身体，圆满的意识。
The order the channels form first at the heart. A description of the main chakras in the body. How to use this knowledge in meditation.
气脉最初在心间形成的顺序。身体里主要脉轮的描述。如何在静思中运用这些知识。
An in-depth description of the major chakras used in Lady Niguma's Six Yogas: color, shape, orientation, number of channels.
深入描述妮古玛六瑜伽所用的主要脉轮：颜色、形状、朝向、气脉的数目。
And an attempt to experience the subtle body directly in a state of meditation.
以及，尝试在静思状态中，直接体验精微身。
We learned in LN 1 that the channels, or energetic pathways, form first in the body. Starting right at birth, the main three channels form. These channels immediately start to get twisted, with the side channels choking off the central channel. When this happens, the chakras are formed, and then these channels branch out throughout the body. From there, the body forms around these channels, with the final form of the body reflecting the shape and condition of the channels. Like ice on the branches.
我们在 LN 一阶学过，气脉、或者说能量的通道，是身体里最先形成的。一出生，三条主脉就开始形成。这些脉一形成，侧脉马上开始扭缠，把中脉掐住。当这个情况发生时，脉轮就形成了，接着这些脉再分支、遍布全身。从那里开始，身体围绕着这些脉长成，而身体最终的形态，反映了这些脉的形状和状态。就像树枝上结的冰。
Let's take a look at this more in depth. To start with, in what order do these channels form? There are 8 channels that form first at the heart.
我们更深入地来看。首先，这些脉是按什么顺序形成的？最先在心间形成的，有八条脉。
(Which are not the same as the 8 channels that radiate out of the heart chakra, as we will see.)
（它们跟稍后会讲到的、从心轮向外辐射的那八条脉，并不是同一组。）
The first is the central channel.
第一条，是中脉。
In our normal condition, prana or inner wind cannot flow freely through this central channel. Whatever amount does flow through carries upon it thoughts of goodness and wisdom. If, for example, we are engaged in a meditation on love, and if that meditation is going well, then this is because some amount of prana is flowing within the central channel.
在我们平常的状态下，prana、也就是内在的风息，没办法在中脉里自由流动。而不管有多少流过去，它承载的都是善念和智慧的念头。比如说，如果我们正在做一个关于爱的静思，而且做得很顺，那是因为有一定量的 prana，正在中脉里流动。
The second channel which forms is called the right channel, or pingala in Sanskrit. This runs down the right side of the body in the back, in front of the spine, close to the central channel. When inner wind flows through this channel, we have thoughts of anger, of being upset.
第二条形成的，叫右脉，梵文是 pingala。它沿着身体背面的右侧、脊柱前方往下走，靠近中脉。当内在的风息流过这条脉时，我们就会生起愤怒、烦躁的念头。
Sometimes this channel is called the "channel of what is grasped," because when prana flows through it, we also misunderstand the objects around us — the people and things which are grasped at by our mind.
有时候这条脉也叫「所执之脉」，因为当 prana 流过它时，我们会误解周遭的对象——那些被我们意识所抓取的人和事物。
The third channel to form is the left channel, or ida in Sanskrit. This runs down the left side of the central channel, and when prana flows through it, we tend to have unreasonable thoughts of desire — that we should have a third cup of coffee at our local cafe, when a single cup is enough to make us feel happy.
第三条形成的，是左脉，梵文是 ida。它沿着中脉的左侧往下走。当 prana 流过它时，我们容易生起不合理的欲望念头——比如在常去的咖啡馆想点第三杯咖啡，其实一杯就足够让我们开心了。
This channel is also called the "channel of the grasping," since when prana flows through it, we misunderstand our own mind and our own self — the subjects which are grasping at the objects around us.
这条脉也叫「能执之脉」，因为当 prana 流过它时，我们会误解自己的意识、自己的「我」——也就是那个去抓取周遭对象的主体。
(This is reversed in other texts.)
（在其他典籍里，左右是相反的。）
So we have three channels. They twist, and more form: the Lady of Triple Turn (East), the Lady of Desire (South)…
所以我们有了三条脉。它们扭缠，然后更多的脉形成：三转之女（东）、欲望之女（南）……
The word "Lady" is a code word for wisdom.
「女」这个字，是「智慧」的一个暗语。
…the Lady of Home (West), the Lady of Inner Fire (North), and the Obstructing Demoness.
……家庭之女（西）、內火之女（北），还有障魔之脉。
The eighth and final channel which forms first from the heart has the strange name of the "Obstructing Demoness." It runs together with the central channel, terminating at the navel chakra and at the throat chakra. It is related to the knot at the heart, in preventing the free flow of prana in this area of the central channel.
第八条、也是最后一条最先从心间形成的脉，有个奇怪的名字，叫「障魔之脉」。它跟中脉一起走，止于脐轮和喉轮。它跟心间的那个「结」有关，会阻止 prana 在中脉这一段自由流动。
The lack of a free flow of prana in the area of the heart blocks two important spiritual realizations: that of emptiness (the fact that there is nothing which is not coming from how we treat others around us), and that of ultimate love.
prana 在心间这一带无法自由流动，就挡住了两个重要的证悟：一个是空性（也就是——没有任何事物，不是来自我们如何对待身边的人），另一个是究竟的爱。
Then, when these 8 are formed, that major plumbing has been set up in the body, and the rest of the body forms from here.
那么，当这八条脉形成后，身体这套主要的「管路」就架设好了，身体其余的部分，就从这里开始长成。
The 4 branch into 2, which is 8. Into three, which is 24; into 3, which is 72; into 1000, for 72,000.
那四条各分成二，就是八条；再分成三，是二十四；再分成三，是七十二；再分成一千，就是七万二千条。
段 2 — 自我介绍 · 精微身的个人体验
Hi everyone! I'm Nicole. Great to see many of you from our Japan retreat, Malaysia, IF — hope you're coming to IF2 on Aug 10!
大家好！我是 Nicole。很高兴看到你们很多人——从我们的日本闭关、马来西亚、IF 来的——希望你们会来 8 月 10 号的 IF2！
So happy to be here with you! The subtle body is one of my favorite things to talk about! I'll share briefly about my experience of the subtle body, to give another perspective, and then we'll talk about some of the other chakras.
很开心能和你们在一起！精微身是我最喜欢聊的主题之一！我会简短分享一下我自己体验精微身的经验，给大家另一个角度，然后我们再来谈其他几个脉轮。
Who here has some experience of prana in their body? Who is a little unsure?
在座有谁，对身体里的 prana 有一些体验？又有谁，还有点不确定的？
Students tend to be in two categories with the subtle body. One — skeptical, unsure about this. I would say I fell way on the other side, the other camp. When I came into this information, I was like, "oh, that's what that is!"
学生对精微身，通常分成两类。第一类——怀疑、不太确定。而我呢，我完全属于另一边、另一个阵营。当我接触到这些资讯时，我的反应是：「喔，原来那个就是这个！」
I'm super sensitive and feel very deeply. When I received inner body teachings, it was amazing! Someone was talking about the things I felt in the body. I knew it was true because I had already felt it, and now I was getting detailed explanations of what exactly was going on in there.
我非常敏感，感受也很深。当我领受到内在身体的教法时，真的太奇妙了！有人在讲我在身体里感受到的那些东西。我知道那是真的，因为我早就感受到了，而现在，我终于得到详细的解释，明白里面到底发生了什么。
I also want to say, I feel like my teacher gave me my subtle body — that while I might have had seeds of being sensitive and attuned, it was the kindness of my teacher, and the teachings and blessing of this lineage, that allowed me to still my mind enough to feel and access the blissful pranic body with consistency. Love and affection — lineage.
我还想说，我觉得是我的老师给了我我的精微身——虽然我或许本来就有一些敏感、能调频的种子，但真正让我能够把意识静下来、稳定地感受并进入这个充满大乐的气之身的，是我老师的慈爱，以及这个传承的教法与加持。爱与关怀——都来自传承。
For me, the inner body feels like a backdoor to the deeper states of meditation. It's quite natural for the mind to tune into something that feels amazing.
对我来说，内在的身体，像是通往更深静思状态的一道「后门」。意识很自然地就会去调向那种感觉美好的东西。
So wherever you are on that spectrum, it's perfect. You are in the exact right place. You have mountains of kindness and goodness in you, if your seeds are bringing you to receive these teachings. You might be way closer than you think.
所以，不管你在这个光谱的哪个位置，都很完美。你正好就在对的位置。如果你的种子把你带来领受这些教法，那你内在就有堆积如山的善良与美好。你可能比你以为的，近得多。
段 3 — 根轮（Muladhara）· 腹轮（Svadhisthana）
The Root, or Muladhara Chakra. It is located in the area of the perineum. For men, it is often experienced between the anus and the scrotum. For women, at the cervix, where the uterus and vagina join.
根轮，或说 Muladhara 脉轮（海底轮）。它位于会阴一带。对男性来说，通常在肛门和阴囊之间感受到；对女性来说，在子宫颈、也就是子宫和阴道交接的地方。
The Svadhisthana chakra. Located at the sacrum, or iliac crest, an inch from the back.
Svadhisthana 脉轮（腹轮）。位置在骶骨、或髂嵴的地方，离背部大约一寸。
You might be wondering why there are no descriptions of the shapes of the last two chakras. We don't have detailed images for these, and had to draw the line somewhere in a 1-hour-15-minute class, for what is most useful for this system.
你可能会好奇，为什么最后两个脉轮没有形状的描述。我们没有这两个的详细图像，而在一堂 1 小时 15 分钟的课里，我们必须有所取舍，专注在对这套系统最有用的部分。
段 4 — 脐轮（Manipura · 化现之轮）
The navel chakra. There are many ways to present the chakras. Names, locations and numbers all seem to differ. Why? Different meditation systems use different chakras. There are a lot of them — so often, only the major ones are presented. And personal experiences differ.
脐轮。呈现脉轮的方式有很多。名称、位置、数目，似乎都不一样。为什么？因为不同的静思系统，用不同的脉轮。脉轮有很多——所以通常只呈现主要的那几个。而且，每个人的体验也各不相同。
Manipura: this chakra is up against the front face of the spine, at the level of the navel. The Sanskrit literally means "city of jewels." It is also known as the Chakra of Emanation.
Manipura（脐轮）：这个脉轮紧贴脊柱前面，在肚脐的高度。梵文字面意思是「宝石城」。它也叫「化现之轮」。
This chakra is formed by 64 channel petals and is shaped like a triangle. It faces upward. It is called the "chakra of emanation" because it is from here that the inner fire of the body "emanates," and passes to the top of the central channel to melt the element there. This triggers the process of the opening of the chakras, particularly that of the heart. Also, it is this inner fire which provides the foundation for the arisal — the "emanation" — of great bliss.
这个脉轮由 64 片脉瓣构成，形状像一个三角形，朝上。它之所以叫「化现之轮」，是因为身体的内火，就是从这里「化现」出来，往上传到中脉的顶端，去融化那里的元素。这会触发脉轮打开的过程，尤其是心轮。而且，正是这股内火，为大乐的生起、或说「化现」，提供了基础。
This is what it feels like for me — energy gathering really strongly, heat, power. This is how I use it — I try to gather that energy to the central channel and let it rise up to the crown of my head. What's the functionality of feeling it?
对我来说，它的感觉是这样的——能量非常强烈地聚集，热，还有力量。我是这样运用它的——试着把那股能量聚到中脉，让它一路升到我的头顶。感受到它，有什么作用呢？
Drop back, fall back. Ram. Imagine all of the energy of the side channels is rushing in there.
向后放松，向后落。Ram（种子字）。想象两条侧脉所有的能量，都涌进那里。
段 5 — 心轮（Anahata · 非敲击之轮）+ 心轮静思
The Unstruck Chakra is located at a spot against the front of the spine, directly behind the heart. It derives its name from the fact that we don't need to strike the heart for it to make a sound. It is "un-struck" in that it beats and makes a sound without two parts touching. This chakra is round, has 8 petals formed by channels, and is called the Anahata chakra in Sanskrit. It is white and faces down.
「非敲击之轮」，位于脊柱前方、正对着心脏后面的一个点。它得名的原因是：心脏不需要被敲击，就能发出声音。它「非敲击」，是因为它在跳动、发声时，并没有两个部分互相碰触。这个脉轮是圆的，有 8 片由气脉构成的脉瓣，梵文叫 Anahata（心轮）。它是白色的，朝下。
Four Cardinal — the Channels of the Elements. Four Ordinal — the Channels of Offerings.
四条正方向的——是「元素之脉」。四条斜方向的——是「献礼之脉」。
With the breath. A sky body — a faint outline of light separating the light within and the light without.
随着呼吸。一个天空之身——一层淡淡的光的轮廓，把内在的光和外在的光分开。
Visualize just the central channel — golden, translucent light. Drop your consciousness down to the heart chakra — the ney, the crucial point.
只观想中脉——金色、半透明的光。把你的意识往下沉到心轮——那个关键点（ney）。
Visualize four channels branching off. Walk down the channel straight in front. See how it branches into two — peek down that right one, but stay to the left. See how that splits into 3. Into 3. Then 1000.
观想四条气脉分支出去。沿着正前方那条脉往下走。看它怎么分成两条——往右边那条瞄一眼，但停留在左边。看它怎么再分成三条。再分成三条。然后一千条。
Go back to the heart. Get the sense of being there, with all the other channels branching out.
回到心间。感受一下「在那里」的感觉，其他所有的脉，都从那里分支出去。
段 6 — 喉轮（Vishuddha · 体验之轮）
Number three: the throat chakra.
第三个：喉轮。
The third, the Chakra of Experience, or Vishuddha in Sanskrit, is located at the throat, is circular, and is formed by 16 petals. It gets its name because the throat is where we experience the taste of food and drink, and begin the process of its purification (shuddha) into the nutritive essence. Specifically, this chakra is located at the base of the neck, up against the front of the spine. It is red and faces upwards.
第三个，是「体验之轮」，梵文叫 Vishuddha（喉轮），位于喉咙，形状是圆的，由十六片脉瓣构成。它得名的原因是：喉咙是我们体验食物和饮料味道的地方，也是把它们「净化」（shuddha）成养分精华的过程的起点。具体来说，这个脉轮位于颈部底端，紧贴脊柱前方。它是红色的，朝上。
When it's purified — speech, and beautiful words.
当它被净化后——就是清净的言语，和美好的话语。
Some neck movement. Suck in — jalandhara bandha. Drop the mind down to that level. The mind has no location, so it is confusing — but it feels like consciousness is centered there. Sixteen petals.
做一些颈部的活动。收起——喉锁（jalandhara bandha）。把意识往下沉到那个位置。意识没有位置，所以这会让人困惑——但感觉上，意识就集中在那里。十六片脉瓣。
段 7 — 顶轮（Sahasrara · 大乐之轮）
The crown chakra. The Chakra of Great Bliss, located at the tip of the head, just below the bone of the skull. This chakra is triangular, white, has 32 petals, and faces down.
顶轮。「大乐之轮」，位于头顶、就在头骨骨头的下方。这个脉轮是三角形，白色，有 32 片脉瓣，朝下。
It gets its name from the fact that it is from this location that we find the white element. This element plays a central role in the creation of spiritual bliss and subsequent realizations.
它得名的原因是：正是从这个位置，我们找到「白色元素」。这个元素，在大乐的生成、以及随之而来的证悟里，扮演核心的角色。
The bliss from the heat of the tummo rising can be intense. It can be helpful to think about it like this: lava flowing gently down the side of a volcano. The white element in a slow flow down.
tummo（精神之火）升起的热，所带来的大乐，可能非常强烈。有一个有用的想象是这样的：熔岩沿着火山侧面缓缓流下。白色元素，缓缓地往下流。
Heat, from navel to heart to throat to crown.
热，从脐 → 心 → 喉 → 顶。
段 8 — 眉心轮（Ajnya）· 结尾
The Sanskrit for this chakra is the Ajnya Chakra, which is also commonly translated as the Chakra of Command (related to its function), or the Chakra of the Third Eye (related to its location).
这个脉轮的梵文是 Ajnya Chakra（眉心轮），也常被译作「指挥之轮」（跟它的功能有关），或「第三眼之轮」（跟它的位置有关）。
This chakra has 6 petals and is located just inside the skull, at the "third eye."
这个脉轮有六片脉瓣，就位于头骨内侧、「第三眼」的位置。
This is a chakra we did not study in the Heart of Gold series, but we will use it for our meditation practice in the Triumph of the Winds.
这个脉轮，我们在《金子之心》系列里没有学过，但在《御风而胜》里，我们会用它来做静思练习。
In between the temples. Tongue on the top of the soft/hard palate. Straight up from there. You can rub it to get some sensation there, but then go in.
在两侧太阳穴之间。舌头顶在软颚／硬颚的上方。从那里直直往上。你可以搓一搓，让那里产生一点感觉，然后再往内走。
〔结尾〕
〔结尾〕
We are advised by scripture to go up from the bottom.
典籍建议我们，从底部往上走。
Chakras are a key to unlock something. Inside of us, we have this incredible potential to experience the world in an entirely different way.
脉轮是一把钥匙，用来打开某个东西。在我们内在，藏着一种不可思议的潜能，让我们能用一种完全不同的方式去体验这个世界。
Don't be discouraged. The effort is enough — the trying to put your mind there is enough to bring the winds there.
别气馁。光是努力就够了——光是试着把你的意识放到那里，就足以把风息带到那里。
It's an ongoing adventure and journey — it's like exploring the sea or the sky — and you get to be an explorer for the sake of all beings! It's this internal world that is endless to explore!
这是一场持续的冒险和旅程——就像探索海洋或天空——而你，是为了一切众生而当一个探险家！这是一个内在的世界，探索不尽！
You don't have to feel your chakras for the chakras to open. You might not necessarily feel your chakras open — but you'll feel the result of that.
你不一定要感觉到你的脉轮，脉轮才会打开。你不一定会感觉到脉轮打开——但你会感觉到它带来的结果。
The teachings of yoga: what if we could reach a state of loving every single living being? Love that is not object-dependent.
瑜伽的教法是：如果我们能够达到一种爱每一个众生的状态，会怎样？一种不依赖对象的爱。
And we can experience a place that's built on wisdom — understanding that people are empty.
我们也能体验到一个建立在智慧之上的境地——明白他人是空的。
What if there was a spot at our heart that was the physical manifestation of love — would we spend time looking for it?
如果在我们心间，有一个点，是爱的实体显现——我们会不会花时间去寻找它？
What if there was something we could find at our heart, that if we could access it, we could perfectly understand the nature of the world, and the only answer would be love — would we do our homework? Would we do the thing, and try to experience it in meditation?
如果在我们心间，有一样东西，只要我们能触及它，就能完美地理解这个世界的本质，而唯一的答案就是爱——那我们会不会去做功课？会不会去做那件事，试着在静思中体验它？
If suffering is a projection, isn't it our responsibility to change that projection? If understanding the channels and winds and chakras is a key element to doing that from a hatha yoga perspective, wouldn't we do that? Wouldn't we carve out some time to do it?
如果痛苦是一种投射，那改变这个投射，难道不是我们的责任吗？如果从哈他瑜伽的角度看，理解气脉、风息和脉轮，是做到这件事的一个关键，那我们难道不会去做吗？难道不会挪出一点时间来做吗？
术语速查（本课高风险）
| EN | 锁定中文 | 别用 |
| subtle body / pranic body | 精微身 / 气之身 | — |
| channel (nadi) | 气脉 / 脉 | — |
| central channel (avadhuti) | 中脉 | — |
| left / right channel | 左脉（ida）／右脉（pingala） | — |
| drops (bindu) | 点滴 | — |
| knot / crucial point (ney) | 结／关键点 | — |
| Obstructing Demoness | 障魔之脉 | — |
| Channels of the Elements / Offerings | 元素之脉／献礼之脉 | — |
| chakra | 脉轮 | — |
| Muladhara / Svadhisthana | 根轮（海底轮）／腹轮 | — |
| Manipura / Chakra of Emanation / City of Jewels | 脐轮／化现之轮／宝石城 | — |
| Anahata / Unstruck Chakra | 心轮／非敲击之轮 | — |
| Vishuddha / Chakra of Experience | 喉轮／体验之轮 | — |
| Sahasrara / Great Bliss | 顶轮／大乐之轮 | — |
| Ajnya / Command / Third Eye | 眉心轮／指挥之轮／第三眼之轮 | — |
| mind / consciousness | 意识 | 心／内心 |
| meditation | 静思 | 冥想／静坐 |
| emptiness | 空性 | — |
| bliss / great bliss | 大乐 | 喜乐 |
| tummo / inner fire / spiritual fire | 精神之火／内火 | — |
| white element | 白色元素 | — |
| diamond world | 钻石世界 | 金刚世界 |
| Six Yogas | 六瑜伽 | — |
| blessing | 加持 | — |
| seeds | 种子 | — |
| all beings | 一切众生 | — |
| Lady of Triple Turn / Desire / Home / Inner Fire | 三转之女／欲望之女／家庭之女／內火之女 | 女脉 |