Practices for Wisdom
22 个练习 · LNF2 Class 7
本页术语速查 · 42 条
| inner winds | |
| central channel | |
| seeing emptiness directly | 直见空性 |
| outer methods | 外在方法 |
| seeds | 种子 |
| Wisdom in Action Challenge | 智慧行动挑战营 |
| Heap: Form | 形象 |
| container | 容器 |
| reflection | 映照 |
| Geshela / Geshe | 格西 |
| Yogi of Appearances | 显现能者 |
| Spiritual Warrior | 精神战士 |
| Twists | 扭转 |
| 1 | 戒除不善的行为 |
| 2 | 欢喜地刻意做善事 |
| 18 | 成为彩虹勇士 |
| Rainbow Warrior | 彩虹勇士 |
| Jeweled Yogi | 宝藏者 |
| elimination | 排泄 |
| sacrum | 骶骨 |
| 7 | 分享物质 |
| medial / medium | 中间 |
| Sanskrit | |
| brain | 大脑 |
| 9 | 分享智慧 |
| 10 | 给予爱 |
| 愤怒 | |
| Limitless | 无限制者 |
| Yogi | |
| Heap: Discrimination | 辨识 |
| Lady Niguma | 妮古玛 |
| Yogi of Attainments | 成就者 |
| 14a | 外在献礼 |
| 14b | 内在献礼 |
| 14c | 种子献礼 |
| 14d | 空性献礼 |
| Unshakeable | 不动摇者 |
| Sound | |
| nervous system | 神经系统 |
| Naropa | 纳罗巴 |
| heart | 心脏 |
| Warrior / strengthening poses | 战士 |
一、开场（Day 1）
We asked everyone to create a depiction of who they would be as one of these yogis. You need to turn in your image by the end of this class. Which means you have to pay attention while you also play and paint or use AI to create an image.
我们请每个人画出——「如果你是这五位瑜伽士之一，你会是什么样子」。这堂课结束前，你要交出你的图。也就是说，你得一边专心听，一边玩、一边画、或用 AI 做一张图。
Alright, do some yogi math: 5 + 5 + 5 + 5 + 22. Five winds. Five negative emotions riding on those winds. Five wisdoms to purify the winds. By embodying the 5 yogis. Through their 22 practices! Phew! Cool!
好，来算一下瑜伽士的数学：5 + 5 + 5 + 5 + 22。五种风息。骑在这些风息上的五种负面情绪。用来净化这些风息的五智。透过体现五位瑜伽士。经由他们的 22 个练习！呼！酷！
We have two classes to cover these 22 practices. When we teach this class in person, we do a scavenger hunt — we hide objects in the room, everyone has to get up and find them. Can't do that online… wah! So online we decided to put a Hidden Object game together. It'll be fun!
我们用两堂课来讲这 22 个练习。当我们实体上这堂课时，会玩寻宝游戏——把东西藏在房间里，大家得起身去找。线上没法这样……唉！所以线上我们做了一个「找隐藏物件」的游戏。会很好玩！
So five winds, five vayus. When we talk about prana in a specific way, we call it a vayu. The vayu is categorized by its functions and how it moves. There are various correspondences for each vayu — chakras, colors, functions of the body and more.
五种风息，五个 vayu。当我们以一种特定的方式谈 prana 时，我们就叫它 vayu。Vayu 是按它的功能、以及它怎么移动来分类的。每个 vayu 都有各种对应——脉轮、颜色、身体的功能等等。
As yogis we understand lung sem jukpa chikpa. We know that there are thoughts that ride on the inner winds. So we start to identify how the movement and function of the vayus are tied to certain negative emotions.
作为瑜伽士，我们懂得「气念相随」（lung sem jukpa chikpa）。我们知道，有些念头是骑在内在风息上的。所以我们开始去辨认：这些 vayu 的移动和功能，是怎么跟某些负面情绪绑在一起的。
If we want to overcome those emotions, we develop more and more awareness of the subtle body. Those negative emotions, that ruin our days and cause future pain, are just thoughts riding on a wind. We can use inner and outer methods to control, redirect and tame those inner winds — thus changing the emotions and thoughts that ride on those winds.
如果我们想克服这些情绪，我们就要对精微身培养越来越多的觉知。那些毁掉我们一天、又造成未来痛苦的负面情绪，不过是骑在风息上的念头。我们可以用内外两种方法，去控制、引导、驯服这些内在的风息——从而改变骑在这些风息上的情绪和念头。
This class is about 22 practices associated with five yogis and the five wisdoms those yogis embody. These 22 inner and outer methods will transform those winds rapidly. Chi nang tabla sowar be — as yogis, we commit to inner and outer methods to reach our highest goals.
这堂课讲的是 22 个练习，对应五位瑜伽士、以及这些瑜伽士所体现的五智。这 22 个内外兼修的方法，会迅速地转化那些风息。Chi nang tabla sowar be（内外兼修）——作为瑜伽士，我们承诺运用内外两种方法，来达成我们最高的目标。
In the yoga tradition, we work with the outside of the body to affect how the winds travel on the inside. As they go, so go the thoughts; and if the thoughts go to the central channel, we see emptiness directly.
在瑜伽的传统里，我们透过在身体外部下功夫，来影响风息在内部怎么走。风息往哪走，念头就往哪走；而如果念头进了中脉，我们就直接看见空性。
Another outer method is ethical conduct — how we interact with others, how we use our actions in daily life to actively plant seeds to see those winds move to the central channel, and along with those winds, ride the thoughts of seeing emptiness directly. Grab the reins of the horse, and the rider has to come with it.
另一个外在方法是道德的行为——我们如何跟他人互动，如何用日常生活里的行动，主动地种下种子，让那些风息移向中脉，并让「直接看见空性」的念头，随着这些风息一起骑行。抓住马的缰绳，骑者就不得不跟着来。
These 22 practices are ethical conducts to interrupt the cycle of suffering and cultivate happiness and well-being. These practices are the extraordinary trainings to become the kind of person who is patient in the kitchen, who bears injury without complaint, who has an aura of stillness and comfort for those around them — that can serve the people on our bus, serve the people that come into our orbit of daily life.
这 22 个练习，是打断痛苦循环、培养快乐与安康的道德行为。这些练习，是一种非凡的训练，让我们成为这样一种人：在厨房里有耐心，受了伤害也不抱怨，身上有一种静定与安适的气场，能安抚身边的人——能服务同一辆公交车上的人，服务那些进入我们日常生活轨道的人。
Regardless of how people appear, we don't react with destructive responses on our emotional timeline. Maybe it doesn't need to be any more metaphysical or complicated than that.
不管别人以什么样子显现，我们都不在自己的情绪时间线上，用破坏性的回应去「反应」。也许，它不需要比这更玄、更复杂。
Though, I would fail as a yoga teacher if I didn't remind us of yoga's supreme promise: Liberation. Freedom from negative emotions. Rooted in profound realizations. Insights that guide you as a compassionate yogi — fully empowered, fully activated, capable of creating a beautiful and amazing world. A world that serves countless others.
不过，如果我不提醒大家瑜伽最高的承诺，我这个瑜伽老师就太失职了：解脱。从负面情绪中解放。扎根在深刻的证悟里。那些洞见，引导你成为一个慈悲的瑜伽士——完全被赋予力量、完全被启动，有能力创造一个美丽而不可思议的世界。一个服务无数他人的世界。
You are here for that reason. I believe that. Those people waiting for you — they are waiting for you to activate as one of the five yogis. It is the idea of Ishvara Pranidhana, the last niyama: to focus on the ideal of a person — that kind of person who works to be free from negative emotions and helps others to do the same. This class is giving 22 practices that bring us to that goal.
你来到这里，就是为了这个。我相信。那些等着你的人——他们在等你启动成为五位瑜伽士之一。这就是 Ishvara Pranidhana 的概念，最后一个 niyama（遵行）：把心专注在一个理想的人身上——那种努力从负面情绪中解脱、并帮助他人也做到的人。这堂课给出 22 个练习，把我们带向那个目标。
These 22 are set into five sets of practices to develop wisdom based upon the five yogis. Practice moves knowledge from our head to our heart. You can't just listen to these practices; you have to commit to practicing them after the course ends. And to receive your diploma for this course, you'll do the Wisdom in Action challenge based on these 22 practices.
这 22 个被分成五组练习，依着五位瑜伽士来开展智慧。练习，把知识从我们的头脑，移到我们的心。你不能只是听这些练习；课程结束后，你得承诺去练它们。而要拿到这门课的结业证书，你要做基于这 22 个练习的「智慧行动挑战营」（WIA）。
Before we talk about the practices, we should talk about what makes a practice a good practice. We should know how to "audit" any practice, teaching, or claim. I'll pass it over — they'll teach us about three tests we can run.
在谈这些练习之前，我们应该先谈：是什么让一个练习成为好的练习。我们应该知道怎么「审核」任何一个练习、教法、或说法。我先交棒出去——他们会教我们三个可以拿来检验的测试。
二、教学的三个前提（Three Requirements）
If we want to get these practices to work, we need three preliminary steps.
如果我们想让这些练习起作用，我们需要三个前置的步骤。
First, having a deep sense of morality: training to be a person who would never hurt a fly; reflecting on our yamas and niyamas every day; respecting the fact that everyone — regardless of whether you like them or not, regardless of whether you'd rather never see them again — they too go through the emotional timeline; extending that kind of awareness to every form of life.
第一，拥有一种深刻的道德感：训练自己成为一个连一只苍蝇都不会伤害的人；每天反思我们的 yamas（自我控制）和 niyamas（遵行）；尊重一个事实——每一个人，不管你喜不喜欢他、不管你多想再也别见到他，他们同样都在走那条情绪时间线；把这种觉知，扩展到每一种生命形式。
Second, developing our capacity for meditation, or all-day mindfulness. Being a person who uses every moment to do something good for others. By checking in on our ethics — never hurting a fly — it enables us to meditate. We plant seeds for our meditation.
第二，开展我们静思、或说「一整天保持正念」的能力。成为一个用每一个当下都为他人做点好事的人。透过检视我们的道德——连一只苍蝇都不伤害——它让我们能够静思。我们为自己的静思种下种子。
Third, understanding reality — the pen. Stretching our capacity to never forget that idea of the Pen: that there are beings in pain who need us, and the only way we could help them is to deeply understand the nature of reality. Through meditation, not only do we realize what we are here to do, we develop the ability to follow through on that task of serving countless beings in countless worlds.
第三，理解实相——那支笔。撑大我们的能力，永远不忘记「那支笔」的概念：有众生正在受苦、需要我们，而我们能帮他们的唯一办法，就是深刻地理解实相的本质。透过静思，我们不只领悟自己来这里要做什么，还开展出把那件事贯彻到底的能力——服务无数世界里无数的众生。
Ethics > Meditation > Wisdom. In this lineage, it is said that first we work on ethics, then we develop a meditation habit, and then we can touch the diamond world. Simple formula. The other practices we share today speed up that process — they give us process and purpose.
道德 > 静思 > 智慧。在这个传承里，据说我们先在道德上下功夫，然后养成静思的习惯，接着我们才能触碰钻石世界。简单的公式。我们今天分享的其他练习，会加速这个过程——它们给我们方法，也给我们目的。
Without these three preliminaries, wisdom will not penetrate into our being. The seeds won't be there for the practices to work. So these are our foundation, where we have to start. We have to crawl before we start flying — shapeshifting our appearance and bejeweling our entire reality like the five yogis do.
没有这三个前置，智慧就无法穿透进我们的存在。种子不在，练习就不会奏效。所以这些是我们的地基，是我们必须开始的地方。我们得先学会爬，才能开始飞——像五位瑜伽士那样变换自己的形象、把整个现实镶满珠宝。
三、三种检验：燃烧 · 切割 · 打磨（3 Tests）
So before we go deeper into the practices, we need a way to actually test them. Just as a goldsmith tests gold by burning, cutting, and rubbing it, so you should examine my words and accept them only after testing them, not merely out of respect.
在深入这些练习之前，我们需要一个真正能检验它们的方法。就像金匠用燃烧、切割、打磨来检验黄金一样，你也应该检验我的话，只在检验过之后才接受，而不是单单出于尊重。
If this stays conceptual, it won't change you. And you are the container. You're the one being transformed.
如果这一切停留在概念层面，它就不会改变你。而你，就是那个容器。你，就是那个被转化的人。
Burning is: check it against your own immediate, direct experience. Can you actually see this happening? Does it fit reality as you've experienced it? Am I becoming less reactive? Do my days go better when I meditate? Am I starting to experience the world as a reflection of my seeds — not something happening to me? If the answer is yes — even a little — it's working.
「燃烧」是：拿它跟你自己当下的、直接的经验去核对。你真的看得到这件事在发生吗？它符合你所经历过的实相吗？我是不是变得比较不那么「反应」了？我静思的日子，是不是过得比较好？我是不是开始把世界体验成「我的种子的映照」——而不是「发生在我身上的事」？如果答案是「是」——哪怕只有一点点——它就在起作用。
Cutting is about logic. Take it apart. Question it. Analyze it. Try to find the flaws and debate it. Does this actually make sense? Can I connect the practice → to the wisdom → to the result I want? Because if you can't see how it works, you won't stay committed to it. We're not blindly following anything here. We're understanding it deeply enough to apply it. Logic is one of the most kind things a teacher can ever share with you, because it saves you when you're in negative emotions.
「切割」讲的是逻辑。把它拆开。质疑它。分析它。试着找出漏洞、跟它辩论。这真的说得通吗？我能不能把「练习 → 智慧 → 我想要的结果」连起来？因为如果你看不出它怎么运作，你就不会一直守着它。我们在这里不盲从任何东西。我们把它理解得够深，才拿来应用。逻辑，是一位老师能给你的最慈悲的东西之一，因为当你陷在负面情绪里时，它会救你。
And then rubbing — or polishing. "Rub" means continue testing until you're sure. Just as a goldsmith rubs gold on a testing stone, Geshela explains that you continue examining and verifying the teaching until you're convinced yourself. It isn't enough that your teacher believes it. It has to become your own knowledge.
然后是「打磨」——或说抛光。「打磨」的意思是：一直检验，直到你确定为止。就像金匠把黄金在试金石上磨，格西啦解释说，你要继续检验、印证这个教法，直到你自己被说服。你的老师相信它，是不够的。它必须变成你自己的知识。
This is where you look at your life as a whole. Are you becoming someone who shines more? Are you kinder? More grounded? More useful to the people around you? Because if these practices are real, they should show up everywhere — on the mat, off the mat, at work, in relationships, in the kitchen.
这一步，是你把自己的人生当成一个整体来看。你是不是变得更闪耀了？你是不是更善良、更扎根、对身边的人更有用了？因为如果这些练习是真的，它们就应该处处显现——在垫子上、在垫子外、在工作里、在关系里、在厨房里。
So this whole challenge — it's not about doing it perfectly. It's about testing it. And letting it change you.
所以，整个挑战——重点不在于做得完美。重点在于检验它。并且让它改变你。
四、如镜的智慧 · 显现能者（Mirror Wisdom · Yogi of Appearances）
对应速览：Vyana Vayu 遍行风｜位置 全身｜精神战士 显现能者｜堆 形象｜负面情绪 愚昧｜功能 协助其他风息流向所需之处｜脉轮 Sahasrara 顶轮｜位置 头顶
Mirror-like Wisdom: we are cleaning the mirror of the mind, purifying ignorance.
如镜的智慧：我们在清洁意识这面镜子，净化愚昧。
Appearances: we work very hard to relate to the world like it's a mirror, and we'll be driven by this wisdom to be virtuous. As this virtue produces purity, we become a yogi, showing up in the world as people need us to be. Our own bodies are included in the forms we see. The most blissful way to experience our bodies is to see them appear to others exactly the way that person needs us to.
显现：我们非常努力地，把世界当成一面镜子来对待，而这份智慧会驱使我们变得有德。当这份德行产生纯净，我们就成为一位瑜伽士，以人们需要的样子出现在世界上。我们自己的身体，也包含在我们所见的「形象」里。体验自己身体最充满大乐的方式，就是看见它们，以那个人正好需要的样子，向他人显现。
There are six practices for Mirror wisdom. They work to transform our base misunderstanding: the idea that things don't come from me. We aim to see that the world is a mirror of our mind — a mirror that reflects back to us the seeds we have planted.
如镜的智慧有六个练习。它们的作用，是转化我们最根本的误解：以为事物不是从我而来。我们的目标，是看见世界是我们意识的一面镜子——一面把我们种下的种子映照回给我们的镜子。
We are shifting that automatic appraisal — the belief that the world doesn't come from us. The world is of extreme importance. Everything is really bringing you back to yourself. The practices are trying to help us transform everything we perceive with our senses. The things I see, hear, smell, taste, touch, and think of have immense meaning.
我们在扭转那个「自动评估」——那个「世界不是从我们而来」的信念。世界极其重要。一切，其实都在把你带回你自己。这些练习，是想帮我们转化用感官所感知到的一切。我所看、所听、所闻、所尝、所触、所想的东西，都有巨大的意义。
When we understand that, we become the yogi of appearances — capable of transforming not just our world, but how we appear in it.
当我们明白这一点，我们就成为「显现能者」——不只能转化我们的世界，还能转化我们在世界里显现的样子。
练习 1 · 戒除不善的行为（Refrain from bad deeds）
〔旧名 Super Protect Life · 道具：网〕
Becoming the person who would never hurt even a fly. A safe harbor for all beings.
成为那种连一只苍蝇都不会伤害的人。做一切众生的安全港湾。
Story of ants and flies in my house: ants on the counter — I usually let them clean up, they leave, and my counter is cleaner; I wipe my counter around them. I also have big windows in our cabin, and I always keep them open. For a long time we had no bugs come in the house — then the seeds changed — then screens, so they can't get in.
讲个我家蚂蚁和苍蝇的故事：流理台上有蚂蚁——我通常让它们去清理，它们走了，我的台面反而更干净；我擦台面时会绕开它们。我们小木屋还有大窗户，我总是开着。有很长一段时间，屋里都没虫子进来——然后种子变了——然后就有纱窗了，虫子进不来。
We create our reality. There's no sense in getting mad at the ants or the flies — these are our children, we create them, we set up the conditions and causes for what we experience.
我们创造我们的实相。对蚂蚁或苍蝇生气，毫无道理——它们是我们的孩子，是我们创造了它们，是我们为自己所经历的一切，布下了条件和原因。
Again, this practice is our six-times book: focusing on being so sensitive to how we affect other forms of life. Obviously that includes blatant killing — not taking our anger out on the ants cleaning up our counters. But it means treating this world with dignity and respect. This world is like a waiting room — don't leave it messy for the next generation, that's not kind. Don't use more than you need. Don't pollute. Think about how your actions will serve seven generations.
再一次，这个练习是我们的「六时书」：专注在——对「我们如何影响其他生命形式」变得极其敏感。这当然包括明目张胆的杀害——不把我们的怒气发在替我们清理台面的蚂蚁身上。但它的意思是：以尊严和尊重来对待这个世界。这个世界像一个候诊室——别把它留得脏乱给下一代，那不厚道。别用超过你需要的。别污染。想一想，你的行为将如何服务七代人。
练习 2 · 欢喜地刻意做善事（Joyfully commit deliberate acts of goodness）
〔旧名 Use Every Moment To Do Highest Good · 道具：宝箱〕
This second practice is where things get real. It's becoming the kind of person who uses every moment to do something good. Not in a heavy way — in a precise way. You start to see your time differently, because you realize it's limited.
第二个练习，是动真格的地方。它是成为那种用每一个当下都做点好事的人。不是沉重地做——是精准地做。你开始用不同的眼光看你的时间，因为你意识到——它是有限的。
So even the most ordinary moments become opportunities with your motivation. You're eating? That can be an offering. You're texting someone? That can be intentional, to help all beings. You're walking somewhere? That can be blessing the world with wisdom and love/bliss with each step. You're not wasting moments anymore — you're using them.
所以，只要有你的动机，连最平凡的当下都变成机会。你在吃饭？那可以是一份献礼。你在传讯息给某人？那可以是刻意的，为了帮助一切众生。你走去某个地方？那可以是——每一步都用智慧和爱/大乐来祝福这个世界。你不再浪费当下了——你在使用它们。
And over time, you develop this instinct: what's the highest good I can do right now? Not just a good thing — the best thing available at that moment. And that's where this becomes advanced. Because even as you're doing more for others, you're still holding your structure: your asana, your meditation, your commitments. You're not burning out — you're becoming efficient. You're learning how to generate the highest return from your energy. And that's what starts to build mirror-like wisdom in a real way.
而随着时间，你养成一种本能：此刻我能做的最高的善是什么？不只是一件好事——是那一刻能做的最好的事。而这就是它变进阶的地方。因为即使你为他人做得更多，你仍然守着你的结构：你的体式、你的静思、你的承诺。你没有燃尽——你变得更有效率。你在学习如何从你的能量里，产出最高的回报。而这，才是真正开始建立如镜智慧的方式。
练习 3 · 带着帮助他人的动机做前面两个练习（Do the previous two with the motivation of helping others）
〔旧名 Think Big · 道具：地图〕
The map is for remembering where you're heading — remembering those highest goals. Don't do your homework to check a box. Do your homework as research. Not just collecting knowledge — research is collecting information that you can apply to your life and reach your goals. Research applies to your higher purpose.
地图，是为了记住你要去哪里——记住那些最高的目标。别为了打勾而做功课。把功课当成研究来做。不只是收集知识——研究，是收集你能应用到生活里、去达成目标的信息。研究，服务于你更高的目的。
Yoga is meant to be a way of life. Check to see how you spend your time. Are you doing yoga as entertainment? To make more money? To become famous? For people to like you? Or are you learning how to apply the practices so you can transform this entire world?
瑜伽本该是一种生活方式。检视一下你怎么花你的时间。你把瑜伽当娱乐在做吗？为了赚更多钱？为了出名？为了让别人喜欢你？还是，你在学习如何应用这些练习，好去转化整个世界？
It's easy to believe that thinking big and acting big are two different things. It's easy to think big; it's harder to effect change in my entire city or country. But thinking big can look small. Changing the world starts in your own kitchen. Choose one person to represent the world, and do your practice all day keeping this person in mind. Maybe we just need to care for those on the same bus as us, right?
我们很容易以为「想得大」和「做得大」是两回事。想得大很容易；要在整个城市或国家里造成改变，就难多了。但「想得大」，可以看起来很小。改变世界，从你自己的厨房开始。选一个人来代表整个世界，一整天带着这个人做你的练习。也许，我们只需要照顾跟我们同一辆公交车上的人，对吧？
This is what I mean by research: you should be researching yoga to make you a better person. Not to memorize ideas. Not to do the yoga asana just like the video. Learn to do the asana in a way that works for you and your subtle body — not to mimic what's done in the video. Don't learn yoga to have more information in your head.
这就是我说的「研究」：你应该研究瑜伽，好让自己成为更好的人。不是为了背概念。不是为了把瑜伽体式做得跟影片一模一样。学着用一种适合你、适合你精微身的方式来做体式——而不是模仿影片里的做法。别为了让脑袋里多装点信息，才去学瑜伽。
You need to make these teachings your own. Come to your own conclusion about their processes. Learn yoga to apply it, test it, file it, burn it. Let the teachings live through you — in only the way you could share it with the world.
你要把这些教法变成你自己的。对它们的运作，得出你自己的结论。学瑜伽，是为了应用它、检验它、打磨它、燃烧它。让这些教法透过你活出来——用只有你才能与世界分享的那种方式。
练习 4 · 思维身体和意识都是空的，每个人都有可能成为彩虹勇士（Recall that body and mind are empty, everyone has the capacity to be a Rainbow Warrior）
〔旧名 Future Perfect Me · 道具：哨子〕
This one is powerful if you actually use it. You're not calling on something outside of you — you're calling on you: your future, fully realized self, the version of you that already has the five wisdoms. And instead of waiting to become that person, you literally ask: what would she do here? And then you follow that.
如果你真的去用，这个练习很有力量。你召唤的不是你之外的什么东西——你召唤的是你自己：你未来那个完全证悟的自己，那个已经拥有五智的你。而与其等着成为那个人，你直接问：她在这里会怎么做？然后你照着做。
This isn't wishful thinking — it's training. You're planting seeds by stepping into that identity in real time. So throughout the day, you can actually call on that version of you. And honestly, it helps to make it tangible — a physical reminder, something that interrupts you and brings you back. Like — oh right, I'm not operating from habit right now.
这不是一厢情愿——这是训练。你透过「实时地走进那个身份」来种下种子。所以一整天，你都能真的召唤那个版本的你。而说实话，把它变得具体会有帮助——一个实体的提醒，某个打断你、把你带回来的东西。像是——喔对，我现在不是在按惯性运作。
练习 5 · 受他人真实证悟的启发，把空性与种子的智慧用在我的生活里（Inspired by the true realizations of others, apply the wisdom of emptiness and seeds）
〔旧名 Look & Listen For Messages · 道具：红包〕
Red envelopes are so much fun. We don't have this tradition in my country. I wasn't taught to honor teachers growing up — teachers were just normal people teaching normal things, things we didn't even want to learn. But now I go to retreats and students give me and the other YSI teachers red envelopes, and they share gratitude with me. It still feels foreign.
红包好好玩。我的国家没有这个传统。我从小没被教过要尊敬老师——老师只是普通人，教普通的东西，一些我们甚至不想学的东西。但现在，我去闭关，学生给我和其他 YSI 老师红包，跟我分享他们的感激。这仍然让我觉得陌生。
I feel like you all are honoring me for teaching — but here you are, teaching me about gratitude and celebrating others. And I have to wonder who is teaching who, and who is the one with realizations. Am I in a simulation where I'm the only one who's crazy and everyone is trying to wake me up? Too deep — don't go there, haha.
我感觉你们都在因为我教课而尊敬我——但你们却在这里，教我关于感激、以及为他人喝彩的事。我不禁要想：到底是谁在教谁，到底谁才是有证悟的那个。我是不是身处一个模拟里，只有我一个人是疯的，大家都在试着叫醒我？太深了——别往那儿走，哈哈。
We give red envelopes to teachers after they teach us. If we gave a red envelope to everyone we see as a teacher all day long, we'd run out of money, I think. So we need to hold that kind of vibe, that feeling in our heart. Each person is holding up to us the mirror of our own mind — they are reflecting back to us what we need to see in order to grow. We should hold that kind of feeling, as if we were going to give them a red envelope.
我们在老师教完我们之后给他们红包。如果一整天，我们见到每一个「老师」都给红包，我猜我们会破产。所以我们需要在心里，怀着那种氛围、那种感觉。每一个人，都在向我们举起我们自己意识的镜子——他们把「我们为了成长所需要看见的」映照回给我们。我们应该怀着那种感觉，仿佛我们就要给他们一个红包似的。
A red envelope for the one who is easy and kind to us. A red envelope for the one who is hard and challenging for us. Without preference — seeing that both kinds of people appear different, but in fact they are the same, in that they are both mirrors of my own mind.
给那个对我们轻松、和善的人，一个红包。给那个对我们困难、带来挑战的人，一个红包。没有偏好——看见这两种人看起来不同，但其实是一样的，因为他们都是我自己意识的镜子。
We need to protect that innocent inner child that believes in miracles and magic, and keep that part of us alive — by remembering that life may appear normal, but there is something mysterious going on here. Something we can't quite point to, but we can feel it's there. And we should not be content until we explore ourselves and our world until we find the truth of its magic.
我们要保护那个相信奇迹与魔法的、天真的内在小孩，让我们的这一部分活着——透过记得：生活也许看起来很平常，但这里有某种神秘的东西在进行着。某种我们指不太出来、却能感觉到它在那里的东西。而我们不该满足，直到我们探索自己、探索我们的世界，找到它魔法的真相为止。
We take up a fun practice of looking for messages everywhere in everything. And let those messages guide you. Nothing is mundane. Nothing is normal. You look for magic and magic finds you.
我们拿起一个好玩的练习：在一切事物里、处处寻找讯息。让这些讯息引导你。没有什么是平庸的。没有什么是寻常的。你去找魔法，魔法就会找到你。
Having this sense of wonder and curiosity about the world — like a child. Not being childish or immature, but being child-like. There needs to be a part of us that remains innocent. It's not totally founded on nothing; it's not that we don't have logic — but it's a faith based on logic. Because we meet people who really show us they have had realizations, and they teach us, and we try to put those ideas into practice.
对世界保有这种惊奇与好奇——像个孩子。不是幼稚、不成熟，而是「孩子般」。我们内在需要有一部分保持天真。它不是全然建立在虚无之上；不是说我们没有逻辑——而是一种建立在逻辑之上的信心。因为我们遇到真正向我们展示他们有过证悟的人，他们教我们，而我们试着把那些概念付诸练习。
And when they tell us about emptiness and seeds, it means that everyone is like the pen. Finding teachers in everyday life — we put the meaning into things. We don't need to see anything other than guidance: guidance leading us away from ignorance and toward seeing the world like a mirror of our seeds. Walking through each day, every interaction becomes instruction, every challenge becomes teaching, and everything becomes a message of wisdom.
而当他们跟我们讲空性和种子时，意思是：每一个人都像那支笔。在日常生活里找到老师——是我们把意义放进事物里。我们不需要看到别的，只需要看到「指引」：把我们从愚昧引开、引向「把世界看成我们种子的镜子」的指引。走过每一天，每一次互动都变成教导，每一个挑战都变成教学，一切都变成智慧的讯息。
练习 6 · 尊重帮助我们成为最高版本的自己的同伴们（Honoring companions who help us become the highest version of ourselves）
〔旧名 Cultivate Relationships That Help Us · 道具：好友手链〕
This one is simple, but it's not optional. Who you surround yourself with matters. We influence each other constantly — whether we realize it or not. You walk into a room, and you can feel it immediately: someone's energy affects the whole space.
这个练习很简单，但它不是可选的。你让谁围绕在你身边，很重要。我们无时无刻不在互相影响——不管我们有没有意识到。你走进一个房间，马上就能感觉到：某个人的能量，会影响整个空间。
So if you're serious about this path, you build relationships that support it — people who remind you who you're becoming, people who are also trying to grow, serve, transform. And you'll notice it. You spend time in those environments — retreats, classes — and something shifts. Your mind gets clearer. Your energy lifts. You show up differently. That's not random.
所以，如果你对这条路是认真的，你就去建立支持它的关系——那些提醒你「你正在成为谁」的人，那些同样在努力成长、服务、转化的人。而你会注意到。你在那些环境里待着——闭关、课程——某种东西就变了。你的意识变得更清明。你的能量提升。你以不同的样子现身。这不是随机的。
So this practice is about being intentional with your relationships. Not cutting people out — but choosing where you anchor your growth.
所以这个练习，是对你的关系有意图。不是把人切割掉——而是选择你把成长锚定在哪里。
五、平等的智慧 · 宝藏者（Equal Wisdom · Jeweled Yogi）
对应速览：Apana Vayu 下行风｜位置 骨盆区与腿｜精神战士 宝藏者｜堆 感受｜负面情绪 吝啬与傲慢｜功能 排泄、月经｜脉轮 Svadhisthana 腹轮｜位置 骶骨
Now we move into Equal Wisdom. This is connected to apana vayu — the downward-moving wind. And the emotions we're working with here are pride and stinginess. So the antidote is obvious on the surface: giving. But the deeper question is — how does giving actually lead to equality? And this is where you test it. You don't just assume it works. You apply it, you observe it, you refine it.
现在我们进入平等的智慧。它跟下行风（apana vayu）相连。我们在这里要处理的情绪，是傲慢和吝啬。所以对治的方法，表面上很明显：给予。但更深的问题是——给予，到底怎么带来平等？而这就是你要检验的地方。你不能光是假设它有用。你要应用它、观察它、精炼它。
And the structure here is really clear: four types of giving, six times a day. So you're training constantly. And the goal isn't just to give more — it's to remove the bias in how you give. Because equal wisdom means you're not filtering: this person deserves it, this one doesn't; I feel like giving now, I don't feel like it later. You're building a reflex — a willingness to give, without hesitation, without preference.
而这里的结构非常清楚：四种给予，一天六次。所以你在不断地训练。而目标不只是给得更多——是去除你「怎么给」当中的偏见。因为平等的智慧，意味着你不再过滤：这个人配、那个人不配；我现在想给、待会儿不想给。你在建立一种反射——一种给予的意愿，不犹豫，没有偏好。
练习 7 · 分享物质（Sharing material things）
〔道具：礼物〕
So there are four things to share — four kinds of giving. We go in-depth on the four kinds of giving in a course called Jewel of Sharing. Sharing material things: we want to do the simple practice of sharing material things with others — actual and imagined. Material things can be physical or mental.
有四样东西可以分享——四种给予。我们在一门叫《分享之宝》的课里，深入讲这四种给予。分享物质：我们想做一个简单的练习——把物质的东西分享给他人，实际的和想象的都算。物质的东西，可以是有形的，也可以是心里的。
I'm so bad at giving gifts. Recently I gave my friend Teacher Nicole Flack a present — a rare yoga book, wrapped in a special fabric that Teacher John Brady gave me, with a golden bookmark from a friend in Kyoto — and I kind of just dropped it in her lap. It was awkward. I wanted to give it to her because she'd helped me with a big project. Don't be like me. We should care about how it's presented.
我超不会送礼。最近我送我朋友 Nicole Flack 老师一份礼物——一本稀有的瑜伽书，用 John Brady 老师给我的特殊布料包着，里面还夹着我一个京都朋友送的金色书签——结果我几乎就是往她腿上一丢。很尴尬。我想送她，是因为她帮了我一个大项目。别学我。我们应该在意它是怎么被呈现出来的。
Where can my energy make the most impact? As you get more energy in your life, you'll have to be wise with how you share that energy with the world — which means you have to learn when to say yes and when to say no, discriminating between what's important (what can help more people) and what will be less useful for your energy. This takes wisdom.
我的能量放在哪里，能造成最大的影响？当你生命里的能量变多，你就得有智慧地把这份能量分享给世界——也就是说，你得学会何时说好、何时说不，去分辨什么是重要的（能帮到更多人的），什么对你的能量来说比较没用。这需要智慧。
Share physical objects, sensory experiences, music. Could be a message to a friend — we should spell-check it first, make sure there are some emojis in just the right place, be thoughtful and mindful. Could be a physical gift — take your time, enjoy the process. Could be quick. The power of the gift isn't determined by the time you spent, or how much money you spent. It's determined by the wisdom and love you infuse into it.
分享有形的物品、感官的体验、音乐。可以是给朋友的一则讯息——我们应该先做拼写检查，确保在恰好的地方放几个 emoji，用心、带着觉知。可以是一份实体的礼物——慢慢来，享受这个过程。也可以很快。这份礼物的力量，不是由你花的时间、或花的钱决定的。它是由你注入其中的智慧和爱决定的。
练习 8 · 分享保护，对敌人、朋友、中间人保持平等心（Sharing "protection" — equanimity for enemy, friend, and those between）
〔道具：伞〕
Sharing protection. What do you think it means to give protection? Like defend people from bad guys? Logic is the greatest form of protection. Share an ethical way of life. If I live an ethical life, I plant the seeds to protect myself.
分享保护。你觉得「给予保护」是什么意思？像是保护别人不被坏人伤害吗？逻辑，是最高形式的保护。分享一种合乎道德的生活方式。如果我过一种有德的生活，我就种下了保护自己的种子。
How do we share an ethical life, though? I don't think this means go to the street corner in your neighborhood and start preaching an ethical way of life. People don't like that so much — they don't like being told what to do. So we have to be skillful to give protection. Don't go to dinner with the family and start word-vomiting all over dinner. Word vomit is talking about things you care about but nobody else does.
但我们怎么分享一种有德的生活呢？我不认为这意思是——跑到你家附近的街角，开始宣讲一种道德的生活方式。人们不太喜欢那样——他们不喜欢被告知该怎么做。所以我们得有善巧地给予保护。别去跟家人吃晚饭，然后整顿饭「言语呕吐」个不停。所谓「言语呕吐」，就是一直讲你在乎、但别人都不在乎的东西。
This practice traditionally means keeping the yamas and niyamas. Which are…? 100 bonus points if you can list all ten — 1000 if in Sanskrit! It means: be it. Live it. You don't need to even talk about it. No need for virtue signaling. Really, unless anyone asks the question, or pays you money to teach, you shouldn't try to force the teachings on others.
这个练习传统上的意思，是守住 yamas（自我控制）和 niyamas（遵行）。它们是……？能列出全部十项，加 100 分——用梵文的话，1000 分！它的意思是：去「成为」它。活出它。你甚至不需要去谈论它。不需要「刷德行」。真的，除非有人问你、或付钱请你教，否则你不该硬把这些教法塞给别人。
Instead, put the ethics into action — into your projects, into service. Live with purpose. Convince others to take up an ethical way of life through your actions, through the choices you make. That's the best way to teach others.
相反，把道德付诸行动——放进你的项目、放进服务里。带着目的地生活。透过你的行动、透过你做的选择，去说服别人也过一种有德的生活。那才是教别人最好的方式。
Living the yamas and niyamas here means doing it without bias. We have subtle bias all day. "Today I won't steal from the grocery store. Tomorrow, when the price goes up, I feel more justified to steal from them" — the idea comes into my mind, "how dare they charge so much for butter?!" The thought arises; the brain justifies its own motivation to protect itself. Totally normal. But we should catch it. It refines the way we approach our day-to-day situations.
在这里，活出 yamas 和 niyamas，意思是不带偏见地做。我们一整天都有微细的偏见。「今天我不会偷杂货店的东西。明天价格涨了，我就觉得偷他们更有理」——这念头跑进我脑子里：「他们凭什么把黄油卖这么贵？！」念头生起；大脑替它自己保护自己的动机找理由。完全正常。但我们应该逮住它。它精炼了我们面对日常处境的方式。
You catch yourself enough times and your first response to what happens in your life transforms. And people notice. How do you catch yourself? Reflection. Introspection. Reviewing what happened in your day. Thinking about how you reacted. Rejoicing for the ways we see ourselves change. Having intelligent regret about those subtle ways we didn't keep our yamas and niyamas. Embodying the yamas in your day-to-day life. Use the yamas as your six-times book.
你逮住自己够多次，你对生命中所发生之事的「第一反应」就转变了。而人们会注意到。你怎么逮住自己？反思。内省。回顾你这一天发生了什么。想一想你是怎么「反应」的。为我们看见自己改变的地方而欢喜。对那些「我们没守住 yamas 和 niyamas」的微细之处，怀有一种明智的悔意。在日常生活里体现 yamas。把 yamas 当成你的六时书。
练习 9 · 分享智慧（Sharing wisdom）
〔道具：带书的鹿〕
This one people tend to overthink. Sharing wisdom doesn't mean delivering some perfect teaching. It can be simple — something useful, something kind, something that helps someone think or act a little differently. And yes, there's a balance: you don't want to overwhelm people or push ideas onto them. But a lot of people go the other way — they hold everything in, they collect knowledge and never share it, and that blocks the flow.
这个练习，人们容易想太多。分享智慧，不是指讲出某种完美的教法。它可以很简单——某件有用的、某件善意的、某件帮别人换个角度去想或去做的事。是的，有个平衡：你不想让人招架不住、或硬塞观念给他们。但很多人走向另一端——他们什么都憋在心里，收集知识却从不分享，那会堵住流动。
So this practice is about finding skillful ways to share. It could be something from your work, something you learned, even something small that improves someone's day. And when there's no one around? You practice mentally. Because the goal isn't the other person — it's building the habit of generosity in your mind. That's what leads to equal wisdom.
所以这个练习，是找到有善巧的方式去分享。可以是你工作上的东西、你学到的东西、甚至是某件让别人一天变好一点的小事。而当身边没有人时呢？你在心里练。因为目标不是那个人——是在你的意识里建立慷慨的习惯。那，才是通向平等智慧的路。
练习 10 · 给予爱（消除愤怒的念头，温柔且实在地说话）（Giving love — destroying thoughts of anger, speaking sweetly and with truth）
〔道具：奶嘴〕
This one sounds easy — until you actually try to do it. Because here, giving love has two very specific meanings: first, removing anger; second, speaking truthfully, but kindly. So it's not just being nice. It's clearing the internal resistance that blocks love from coming through.
这个练习听起来简单——直到你真的去做。因为在这里，给予爱有两个非常具体的意思：第一，消除愤怒；第二，说真话，但温柔地说。所以这不只是「和气」。它是清除那些挡住爱、让爱透不过来的内在阻力。
And that's where it gets real. Because it's easy to be loving with people you like. This practice is about the people you don't — the moments where you'd rather close off, judge, or react. Instead, you soften. You stay honest, but you remove the edge. And over time, this builds something really powerful: a mind that doesn't divide people into good/bad, worthy/unworthy. It becomes steady. And that's what equal wisdom actually feels like.
而这就是动真格的地方。因为对你喜欢的人有爱，很容易。这个练习，讲的是你不喜欢的人——那些你宁可把自己关起来、评判、或「反应」的时刻。相反，你柔软下来。你保持诚实，但你把那股锋芒拿掉。而随着时间，这会建立起某种非常强大的东西：一个不把人分成好/坏、配/不配的意识。它变得稳定。而那，才是平等智慧真正的感觉。
六、Day 2 开场
Alright, we're here for two more hours! Let's make it count. Dial it in. I know we make this class cutesy, but don't discount these practices. Don't walk away thinking, "wow, I spent my time doing a scavenger hunt game." Underpinning these silly games is the teachings of the yogis.
好，我们还有两个小时！让它有价值。专注进来。我知道我们把这堂课弄得挺卖萌，但别小看这些练习。别走的时候心想「哇，我把时间花在玩寻宝游戏上」。撑在这些傻游戏底下的，是这些瑜伽士的教法。
Let's review the yogi's math: 5 + 5 + 5 + 5 + 22 = 42? No, it's not 42. It's the boundless expansion of a mind realizing the nature of an eternal connection between you and the world. That's the yogi's math.
我们复习一下瑜伽士的数学：5 + 5 + 5 + 5 + 22 = 42？不，不是 42。它是——一个意识领悟到「你与世界之间那永恒连接的本质」时，那种无边无际的扩展。那，才是瑜伽士的数学。
七、善辨的智慧 · 无限制者（Wisdom of Discrimination · Limitless Yogi）
对应速览：Udana Vayu 上行风｜位置 颈部｜精神战士 无限制者｜堆 辨识｜负面情绪 愚昧的喜爱｜功能 说话、呕吐、进食｜脉轮 Vishuddha 喉轮｜位置 喉咙底端
This wisdom is able to discriminate between the ultimate nature of things and the apparent nature of things, and to see both simultaneously.
这份智慧，能够分辨事物的究竟本质与表面本质，并且同时看见两者。
Addiction. We have lots of little addictions. We see how this wisdom is the antidote to addiction. We have one major addiction: we don't see the world as a mirror of our mind. This wisdom discriminates between appearance and nature. We want to get addicted to logic — addicted to seeing things the right way. This makes a limitless yogi, unburdened by unreasonable, ignorant desires.
上瘾。我们有很多小小的瘾。我们会看到，这份智慧如何对治上瘾。我们有一个主要的瘾：我们没有把世界看成我们意识的镜子。这份智慧，分辨表象与本质。我们想「上瘾」于逻辑——「上瘾」于以正确的方式看事物。这造就一位无限制者，不再被不合理的、愚昧的欲望所拖累。
It's like getting addicted to asana. At first it doesn't hit quite right. Netflix hits — "smacks," as the kids say. But someone forces you to do asana for like two weeks, then your body is kind of like "yeahhhh." We need to discriminate against the addictions that create samsara, and the addictions that create the mandala.
这就像「上瘾」于体式。一开始感觉不太对。Netflix 才「够劲」——像年轻人说的「上头」。但有人逼你做两周左右的体式，然后你的身体就有点「爽～」了。我们需要去分辨：那些制造轮回的瘾，和那些创造完美世界的瘾。
By logically contemplating and understanding emptiness — how a thing could never be itself, independent of the name and term we place upon it, based on how we treated others in the past — we plant the seeds to discriminate what appears in our world.
透过用逻辑去思维、去理解空性——一个东西怎么可能是「它自己」，独立于我们放在它身上的名字和词、独立于我们过去如何对待他人——我们种下种子，去分辨在我们世界里显现的东西。
We might see things as coming at me. But there is a part of us — maybe even 1% of us — that has faith in something magical, something not easily explained; something that, even though we can use words like emptiness, like "it's coming from me," there is faith that it is something beyond words. It is something divine. And this plants the seeds for magical yogic moments — seeds that lead us to pierce the veil that blinds us to the truth.
我们可能把事物看成「朝我而来」。但我们内在有一部分——也许只有 1%——对某种魔法般的、不容易解释的东西有信心；某种即使我们能用「空性」这样的词、用「它是从我而来」这样的说法，仍然相信「它是超越言语」的东西。它是某种神圣的东西。而这，为那些魔法般的瑜伽时刻种下种子——那些引领我们刺穿那层遮蔽真相之纱的种子。
练习 11 · 尊重爱与真理的实体形象、表征和象征（Respecting the physical forms, representations, and symbols of love and truth）
〔道具：德蕾莎修女像〕
Realize that different flavors of teaching serve different people. Study a different tradition and find similarities to the five wisdoms. I studied many traditions before committing to YSI's teachings, and I have to say — and not because they pay me — that YSI's teachings are some of the best, cream of the crop, teachings in the world. Really. I'm not the kind of person to waste my time. This is the real deal.
认识到：不同风味的教法，服务不同的人。研究一个不同的传统，找出它跟五智的相似之处。在投入 YSI 的教法之前，我研究过很多传统，我得说——不是因为他们付我钱——YSI 的教法，是世界上最好、最顶尖的教法之一。真的。我不是那种会浪费自己时间的人。这是货真价实的东西。
That being said, I've found great value in studying other traditions. For one, it helps me relate to others, to speak their language, to engage in discourse, debate and discussion. So in one way it helps me learn more from others — and also help others. Because if you can speak their language, you can find where their thinking is illogical, doesn't make sense, and you can potentially help others find holes in their thinking. And find holes in yours too!
话虽如此，我在研究其他传统里，找到了极大的价值。首先，它帮我跟别人产生连接、说他们的语言、投入交流、辩论和讨论。所以一方面，它帮我从别人那里学到更多——也帮到别人。因为如果你能说他们的语言，你就能找到他们思路里不合逻辑、说不通的地方，你就有可能帮别人找到他们思考里的漏洞。也找到你自己思考里的漏洞！
Secondly, it has made me extremely useful. Being useful means: in whatever situation, you're capable of applying your knowledge and skill to bettering the situation. I know how to speak artistically, so at YSI I can speak to the designers who make our manuals, and we can create something more beautiful than if we worked independently. I know how to speak farmer, so I can talk to my neighbors who have farms and we can grow more food together. I know how to speak yoga, so I can show up in this class.
第二，它让我变得极其有用。「有用」的意思是：不管在什么处境，你都有能力把你的知识和技能，用来让处境变好。我懂得用艺术的方式说话，所以在 YSI，我能跟做我们手册的设计师沟通，我们一起能创造出比各干各的更美的东西。我懂得说「农夫的话」，所以我能跟我那些有农场的邻居聊，我们一起能种出更多粮食。我懂得说「瑜伽的话」，所以我能出现在这堂课上。
Learn the languages of other countries, like the translators. It opens up access to new places and people to learn from. You can build relationships that expand your mind. We have something to learn from everyone — even if it's what not to do.
学别的国家的语言，就像译者们那样。它打开通往新地方、新的人的门，让你有更多可以学习的对象。你能建立起扩展你意识的关系。我们能从每一个人身上学到东西——哪怕学到的是「什么不该做」。
练习 12 · 欢喜地了解到对一个彩虹勇士来说没有意外（Taking joy in the realization that there are no accidents for a Rainbow Warrior）
〔道具：瀑布前的女瑜伽士〕
This one shifts how you see everything. Nothing is random. Everything that shows up is usable. And yogis understand that — they're not thrown off by circumstances, they work with them. So instead of reacting to life, you start asking: how is this useful? What is this showing me? And even just appreciating that mindset — appreciating people who live that way — that's the practice. Because it plants the seed for you to become that.
这个练习，会改变你看待一切的方式。没有什么是随机的。凡是出现的，都能拿来用。而瑜伽士明白这一点——他们不被境遇打乱，他们跟境遇一起工作。所以，与其对生活「反应」，你开始问：这有什么用？这在向我显示什么？而光是欣赏那种心态——欣赏那样生活的人——那，就是练习。因为它为「你成为那样的人」种下种子。
练习 13 · 欣赏所有层次的练习（Appreciate all levels of practice）
〔道具：大工具箱〕
My father and my uncle are carpenters, trained in Japanese carpentry, building houses like Japanese carpenters. My uncle uses a saw as a hammer, a screwdriver, a saw, a measuring tape — he uses one tool for many things. He doesn't need a big toolbox. But some people do. Some people are afraid to use a saw as a hammer — for good reason: it's a good way to destroy your saw. Use the hammer for the hammer.
我父亲和我叔叔是木匠，受过日本木工的训练，像日本木匠那样盖房子。我叔叔把一把锯子当锤子、当螺丝起子、当锯子、当卷尺用——他一把工具当好几样用。他不需要一个大工具箱。但有些人需要。有些人不敢把锯子当锤子用——这有道理：那是把你的锯子毁掉的好办法。锤子的活，就用锤子。
Reflect and utilize the many practices of Lady Niguma's yoga. Review them often and practice, practice, practice! Tapas — seek out challenges to practice. At some point, all the easy choices get made, and we're left with the risky choices. And most people get stuck here — they don't know what choice to make, and that slows them down. Life starts to decide for you, instead of you making the conscious decision on your terms.
反思并运用妮古玛瑜伽里众多的练习。常常复习，然后练、练、再练！Tapas（苦行/精进）——主动去寻找可以练习的挑战。到了某个点，所有容易的选择都做完了，剩下的就是有风险的选择。而大多数人卡在这里——他们不知道该做什么选择，这拖慢了他们。生活开始替你做决定，而不是你按自己的方式，有意识地做决定。
The many practices of Lady Niguma are meant to empower and activate the best version of you that is capable of transforming your world. That means they empower you to make the risky, difficult choices that would normally slow you down. Time speeds up. Big changes come. Happiness like you wouldn't believe is just on the other side of those difficult choices.
妮古玛众多的练习，是要赋予力量、启动那个「有能力转化你世界」的、最好版本的你。也就是说，它们赋予你力量，去做那些平常会拖慢你的、有风险的、困难的选择。时间加速。大的改变来临。你无法置信的快乐，就在那些困难选择的另一头。
If you're dealing with difficult decisions in your life, take refuge in the practices. Do them over and over and over again. Do so many repetitions it would be unreasonable to not succeed.
如果你正在面对生命里困难的抉择，就依止于这些练习。一遍又一遍又一遍地做。做多到「不成功都不合理」的次数。
八、成就的智慧 · 成就者（Wisdom of Accomplishment · Yogi of Attainments）
对应速览：Samana Vayu 平衡风｜位置 腹部｜精神战士 成就者〔slide 原文写 Discrimination〕｜堆 堆（Other Stuff）｜负面情绪 嫉妒与好胜｜功能 消化、精神之火｜脉轮 Manipura 脐轮｜位置 肚脐
5 + 5 + 5 + 5 + 22 = becoming the kind of yogi capable of incredible things. We are covering the 22 practices of the 5 yogis. Now we're covering the Wisdom of Accomplishment — the Yogi of Attainments.
5 + 5 + 5 + 5 + 22 = 成为那种能做出不可思议之事的瑜伽士。我们在讲五位瑜伽士的 22 个练习。现在我们讲成就的智慧——成就者。
四种献礼（Four Offerings）
〔道具：甜甜圈〕
The next four practices only have one object — I think the game builder got lazy. We learned the four kinds of giving. We're going to supercharge that practice by transforming the things we give into offerings. Four levels of offering.
接下来这四个练习，只有一个道具——我猜做游戏的人偷懒了。我们学过四种给予。我们要把「给予」这个练习加满马力，方法是把我们所给的东西，转化成「献礼」。四个层次的献礼。
There is a difference between giving and offering. The essence is a bit different. Offering has something special infused into it. We take a gift and transform it into an extraordinary offering — four ways: outer, inner, secret, and suchness. Remember how I just dropped that special gift on Teacher Nicole's lap? I didn't treat it like a red envelope. It wasn't an offering — it was just a gift.
「给予」和「献礼」是有区别的。本质稍有不同。献礼里，注入了某种特别的东西。我们拿一份礼物，把它转化成一份非凡的献礼——四种方式：外在、内在、秘密（种子）、以及真如。还记得我刚才怎么把那份特别的礼物往 Nicole 老师腿上一丢吗？我没把它当成一个红包。它不是一份献礼——它只是一份礼物。
It's really getting playful with our world. Things aren't what they seem. We acknowledge that. And so something that seems so mundane, we learn how to transform it in our mind — to acknowledge the divine in others, in the world, in ourselves. I know we don't talk about the divine too much. It's easy for us to talk about seeing things as they are — they come from us, not at us — and we seem to put the divine, the great mystery, into a slogan or a saying. We almost think we have it all figured out. And maybe the magic starts to disappear.
这真的是在跟我们的世界玩耍。事物并不是它们看起来的样子。我们承认这一点。于是，某个看起来如此平凡的东西，我们学着如何在意识里转化它——去认出他人、世界、以及我们自己之中的「神圣」。我知道我们不太谈「神圣」。我们很容易谈「如实地看事物」——它们从我们而来，不是朝我们而来——然后我们好像把「神圣」、把那个巨大的奥秘，塞进一句口号、一句话里。我们几乎以为自己全弄明白了。而也许，魔法就开始消失了。
14a. Outer Offering: initiate the offering by sharing a material gift — like a donut. Make it nice. Transform it into an offering by using the next three practices.
14a. 外在献礼：以分享一份物质的礼物来启动献礼——比如一个甜甜圈。把它弄得好看。用接下来三个练习，把它转化成一份献礼。
14b. Inner Offering: so we start with an outer gift, but the inner offering is where it becomes real. You imagine the person actually experiencing it — not just receiving it, but enjoying it: seeing it, touching it, tasting it, whatever it is, and feeling happiness from it. That connection between object and experience — that's the inner offering. You're not just giving something physical; you're engaging with their experience.
14b. 内在献礼：我们从一份外在的礼物开始，但内在献礼才是它变真实的地方。你想象那个人真正在体验它——不只是收到它，而是享受它：看着它、触摸它、品尝它，不管它是什么，并从中感到快乐。物件与体验之间的那个连接——那，就是内在献礼。你不只是给了一样有形的东西；你在参与他们的体验。
14c. Seed Offering: step into the person you are offering to, imagine how they are experiencing the inner offering. Still in their body, imagine they are thinking about seeds. Yes — they have heard the pen; they have secretly known the pen the whole time. Imagine the person understanding how seeds, planted in the past, are the reason pleasure is arising now. The insight creates even more bliss. And as that bliss arises, they know it's from seeds too. And the bliss fuels deeper and deeper understanding of seeds.
14c. 种子献礼：进入你要献礼的那个人，想象他们如何体验那份内在献礼。仍然在他们身体里，想象他们正在想「种子」。是的——他们听过「那支笔」；其实他们一直暗暗地知道「那支笔」。想象那个人明白：过去种下的种子，才是此刻愉悦生起的原因。这个洞见，创造出更多的大乐。而当那份大乐生起时，他们知道它也是从种子来的。而这份大乐，又为「对种子越来越深的理解」添柴加火。
Outer offering: here comes the beautiful object. Inner offering: happiness arises in their mind as the thought crosses their mind. Seed offering: "the only way for me to have received this gift… I must have planted the seeds for this gift to come to me. I must have given donuts to receive this donut today. The first law of seeds is ripening upon me now — I am receiving what I have given."
外在献礼：美丽的物件来了。内在献礼：当那个念头掠过他们意识时，快乐生起。种子献礼：「我之所以能收到这份礼物……我一定种下了让这份礼物来到我身上的种子。我一定送过甜甜圈，才在今天收到这个甜甜圈。种子的第一条法则，此刻正在我身上成熟——我正在收到我曾经给出去的。」
The veil of ignorance is removed in that instant. Instead of 100% of the time thoughts of self-existence, now it's 99% because of this one amazing idea. Ice cream and chocolate sauce — that things are coming from me. The world is more magical than I could have realized. "I must have done something in the past to create this moment. I am the creator of this moment."
就在那一瞬间，愚昧之纱被拿掉了。原本 100% 的时间都是「自性存在」的念头，现在因为这一个了不起的想法，变成了 99%。冰淇淋加巧克力酱——事物是从我而来。这个世界，比我所能意识到的更有魔法。「我过去一定做了什么，才创造出这一刻。我，就是这一刻的创造者。」
And in that moment the winds shift. They have planted the seeds for an amazing result. The winds move into the central channel — the same winds that carry bliss and wisdom. And for us, as we imagine this for the other person, we too are planting seeds to experience the results of those offerings — the exact same wisdom and bliss!
而就在那一刻，风息移动了。他们种下了通往一个了不起结果的种子。风息移进中脉——就是那些承载大乐与智慧的风息。而对我们来说，当我们为另一个人这样想象时，我们也在种下种子，去体验这些献礼的结果——一模一样的智慧与大乐！
14d. Emptiness Offering: this is the most subtle one. Here, you're recognizing something isn't there. You're looking for a gift that exists from its own side — and you can't find it. You see that the experience isn't coming from the object — it's coming from seeds. So the object becomes like a screen: available, empty. And because it's empty, that's what allows the experience to arise. So this is where you start holding both sides: the experience is real, and it's not coming from the thing itself.
14d. 空性献礼：这是最微细的一个。在这里，你认出「某个东西并不在那里」。你去找一份「从它自己那一边存在」的礼物——你找不到。你看见，那个体验不是从物件而来——它是从种子而来。于是物件变得像一块屏幕：可用、空的。而正因为它是空的，才让那个体验得以生起。所以这就是你开始「同时握住两边」的地方：体验是真实的，而它并不是从那个东西本身而来。
练习 15 · 一日六次"献礼"（Performing these offerings six times a day）
This is what makes the whole thing work: repetition. Six times a day, you're doing all four offerings. And yes — it's a lot. That's the point. Because it rewires your default. And something interesting happens: you stop focusing on yourself, because your mind is constantly moving toward others — imagining their experience, their happiness. And that's what dissolves jealousy.
这就是让整件事奏效的关键：重复。一天六次，你把四种献礼全做一遍。是的——量很大。这正是重点。因为它重新接线，改写你的「预设」。而某件有趣的事发生了：你不再聚焦在自己身上，因为你的意识不断地朝他人移动——想象他们的体验、他们的快乐。而那，正是化解嫉妒的东西。
Review: we covered the four levels of offering. Why would this be related to samana vayu? Look at the name of the wisdom and the yogi. Look at the corresponding negative emotion. Why would the wisdom be called accomplishment? Why would this be associated with the yogi of attainments? — It dissolves the boundaries between us; the person's smile is my smile.
复习：我们讲了四个层次的献礼。为什么这会跟平衡风（samana vayu）有关？看看这份智慧和这位瑜伽士的名字。看看对应的负面情绪。为什么这份智慧叫「成就」？为什么这会跟「成就者」联系在一起？——因为它化解了我们之间的界线；那个人的微笑，就是我的微笑。
九、空性的智慧 · 不动摇者（Wisdom of Emptiness · Unshakable Yogi）
对应速览：Prana Vayu 生命风｜位置 心、手臂｜精神战士 不动摇者｜堆 意识｜负面情绪 愤怒与愚昧的厌恶｜功能 呼吸｜脉轮 Anahata 心轮｜位置 心
Now we move into the deepest one. This is working with prana vayu at the heart. And this wind carries some of the strongest emotions — anger, resistance, disliking. So it needs a strong antidote, which is emptiness. And when this is stabilized, you become what's called the Unshakable Yogi — not because nothing happens, but because your understanding doesn't collapse when it does. You hold the view, consistently — especially in practice, but also throughout the day.
现在我们进入最深的一个。这是在心间与生命风（prana vayu）一起工作。而这个风息，承载着一些最强烈的情绪——愤怒、抗拒、厌恶。所以它需要一个强力的对治，那就是空性。而当这一点被稳定下来，你就成为所谓的「不动摇者」——不是因为什么都不发生，而是因为当事情发生时，你的理解不会崩塌。你稳稳地持守这个见解——尤其在练习中，但也贯穿一整天。
练习 16 · 带着一颗钻石，沉浸于大乐智慧的心（Keeping a diamond, revelling in the mind of blissful wisdom）
〔旧名 Reveal in the Blissful Wisdom of Emptiness · 道具：钻石耳环〕
This is about not losing the view. You take moments of bliss — anything pleasant — and you use them. Instead of just enjoying them, you connect them to emptiness. You expand them. So something small — like a good interaction, a beautiful moment — and over time you train yourself to link: bliss → wisdom → expansion. And eventually, it's not you experiencing bliss. It's just bliss and emptiness — together.
这讲的是不丢失那个见解。你拿起大乐的时刻——任何愉悦的东西——然后你使用它们。你不只是享受它们，而是把它们连到空性。你把它们扩展开。所以某件小事——比如一次愉快的互动、一个美好的时刻——而随着时间，你训练自己去连接：大乐 → 智慧 → 扩展。而最终，不再是「你」在体验大乐。而只是大乐与空性——在一起。
练习 17 · 用声音瑜伽来了解空性（Using the yoga of sound to understand emptiness）
〔旧名 Nada Yoga · 道具：铃〕
Use a timed bell, a musical instrument, or the sounds around you to examine subtle impermanence and contemplate the ultimate nature of that sound, using one of the five wisdoms. The sound of the bell — it arises, lingers, and passes away. It's very subtle. Sound has a way of soothing our nervous system and our mind.
用一个定时的铃、一件乐器、或你周遭的声音，来检视微细的无常，并运用五智之一，去思维那个声音的究竟本质。铃的声音——它生起、逗留、然后消逝。它非常微细。声音有一种方式，能安抚我们的神经系统和意识。
In LNF1 we use the bijas. This is a practice of nada yoga. We sing the bija. Nada anusandhana — following after the sound. We ride the sound as a chariot into a more subtle reality. It's not about the sound we make with our mouth — the sound is meant to bring us into the sound of silence. We have to go beyond the sound. We have to listen for what we can't hear.
在 LNF1 里，我们用种子字（bija）。这是「声音瑜伽」（nada yoga）的一个练习。我们唱那个种子字。Nada anusandhana——随音而行。我们把声音当作战车，骑着它进入一个更微细的实相。重点不在我们嘴里发出的声音——这个声音，是要把我们带进「寂静之声」里。我们必须超越声音。我们必须去聆听那我们听不见的。
Examine subtle impermanence and contemplate the ultimate nature of that sound — it's comparable to the way sound fades away. The way the sound arises, lingers, and passes away is subtle. All things are like this. We're much more likely to get more quiet — and thus more still — by attempting to concentrate upon a sound, trying to follow the beginning, middle, end. And the very impermanence of sound provides a stepping-stone to its more subtle quality of emptiness itself: the perception of subtle impermanence is traditionally considered a strong preliminary to perceiving emptiness.
检视微细的无常，思维那个声音的究竟本质——它就像声音渐渐淡去的方式。声音生起、逗留、消逝的方式，是微细的。一切事物都是这样。透过试着专注在一个声音上、试着跟随它的起、中、灭，我们更有可能变得更安静——因而更静定。而声音本身的无常，正提供了一块踏脚石，通往它更微细的性质——空性本身：对「微细无常」的觉知，传统上被视为「觉知空性」的一个有力前行。
练习 18 · 成为彩虹勇士（Be a Rainbow Warrior）
〔旧名 See myself as my future perfect self · 道具：天使翅膀〕
This is identity work. You choose who you are for the day — not randomly, intentionally. Which wisdom is needed? Do you need to be calm and steady? And then you step into that, from the moment you wake up. This isn't pretending — it's rehearsal. And the more you do it, the more natural it becomes.
这是「身份」的功课。你选择你今天是谁——不是随机地，而是刻意地。需要哪一份智慧？你需要平静而稳定吗？然后你从醒来的那一刻起，就走进那个身份。这不是假装——这是排练。而你做得越多，它就变得越自然。
练习 19 · 带着助人达成同样目标的动机，努力成为彩虹勇士（Striving to be a Rainbow Warrior with the intention of helping others achieve the same）
〔旧名 Never give up on others · 道具：灯笼〕
This is the practice of: wake up as the yogi, like the last step. See yourself as your future perfect self. Live like them. A small lantern symbolizes the pure essence of all beings — the pure potential, the emptiness of self. It means you can be anything: limitless, jewels, appear as you want. This wisdom — the wisdom of the unshakable yogi — is actually the emptiness of all the other wisdoms.
这是这样一个练习：像上一步那样，以瑜伽士的身份醒来。把自己看成「未来完美的你」。像他们那样活。一个小灯笼，象征一切众生纯净的本质——那纯净的潜能，那「自我的空性」。它的意思是，你可以成为任何东西：无限制、珠宝、以你想要的样子显现。这份智慧——不动摇者的智慧——其实就是所有其他智慧的空性。
You have the potential to be Lady Teresa, Lady Niguma — or Lord Naropa, for all my brothers out there. This is your potential. We all have dreams. You came into this world with your own personal medicine pouch — a bundle you need to open, a medicine you need to give and bring into the world. You are special, you are unique. There is only one you. There's a role you are meant to play.
你有潜能成为德蕾莎女士、妮古玛女士——或者纳罗巴尊者，给在座所有的兄弟们。这是你的潜能。我们都有梦。你带着你自己专属的「药袋」来到这个世界——一个你需要打开的包裹，一味你需要给出去、带进世界的药。你是特别的，你是独一无二的。世界上只有一个你。有一个角色，是注定要由你来演的。
The greatest travesty is that people never open their medicine bundle. They never bring their uniqueness into the world. They let others dictate their role. They let society dictate to them what is best for them. Society is meant to encourage us to be who we're meant to be, so we can contribute to the great whole. There is no self-existent "you." You are empty. You have limitless potential.
最大的悲哀是：人们从不打开他们的药包。他们从不把自己的独特带进世界。他们让别人来指定他们的角色。他们让社会来告诉他们什么对他们最好。社会本该鼓励我们去成为我们注定要成为的人，好让我们能贡献给那个更大的整体。没有一个自性存在的「你」。你是空的。你有无限的潜能。
This is what makes this yogi unshakable. Strange concept: to be unshakable, you have to realize there is nothing to shake. You have to be all-moving to be unmovable. You have to shake to be unshakable.
这就是让这位瑜伽士「不动摇」的原因。奇怪的概念：要不动摇，你得领悟到「没有东西可以被摇动」。你得「全然流动」，才能不动。你得先「摇」，才能「不动摇」。
练习 20 · 以彩虹勇士的身份做静思，并且一整天都保持这个见解（Meditating as a Rainbow Warrior and holding this view throughout the day）
〔道具：静思坐垫〕
This is where it locks in. You don't wait to become that person — you meditate as them. You sit as the version of you that already has the realization. And then you carry that into your day. So your practice and your life aren't separate — they reinforce each other.
这就是它「锁定」的地方。你不是等着去成为那个人——你以他们的身份做静思。你以「那个已经有了证悟的你」的样子坐下。然后你把它带进你的一天。于是你的练习和你的生活不再分开——它们互相强化。
练习 21 · 跟生命中重要的人保持愉快健康的关系（Maintaining joyful, healthy relationships with the important people in our lives）
〔旧名 Pronoia · 道具：写着 pronoia 的镜子〕
Honeymoon phase — an easy relationship. Waking up and choosing. Committing to keeping a healthy relationship. It's easy to give up on cloudy days. It doesn't mean you can't ask for space.
蜜月期——一段轻松的关系。醒来，然后选择。承诺去维系一段健康的关系。在阴天里放弃，很容易。这不代表你不能要求一点空间。
Pronoia — instead of "what could go wrong?", it's "what could go right?" Negativity bias — we talked about it in the Emotional Timeline class. Automatic appraisal from emotional timelines — it's that one red berry. We descend from berry-eating ancestors who avoided that one wrong berry up until this point. We are programmed to see the bad, and to think about the bad often. It's an evolutionary impulse. And that's reasonable — we are fragile water bags, only able to live in this world because of a few inches of topsoil and the fact that it rains. That's it, to make this a habitable planet. Wild.
Pronoia（正向偏执）——不是「有什么可能出错？」，而是「有什么可能顺利？」负面偏误——我们在「情绪时间线」那堂课谈过。来自情绪时间线的「自动评估」——就是那一颗红色的浆果。我们的祖先靠吃浆果为生，一路避开那一颗错的浆果，才走到今天。我们被「编程」成去看坏的、常常去想坏的。这是一种演化的冲动。而这是合理的——我们是脆弱的水袋，之所以能活在这世界上，全靠几英寸厚的表土、和「会下雨」这件事。就靠这个，才让这颗星球适合居住。太野了。
But doesn't that just seem impossible? It's a freaking miracle. Every day is a goddamn miracle! And we should honor that fact. What a once-in-a-lifetime opportunity to live in this world with all that we have. It almost seems too impossible, so wildly unreasonable, that it would have to be a set-up — like someone is playing a trick, like it's a dream. You can't prove that it's not, either.
但这难道不显得根本不可能吗？这他妈是个奇迹。每一天都是一个该死的奇迹！我们应该敬重这个事实。能带着我们所拥有的一切、活在这个世界上，是何等一生一次的机会。它几乎显得太不可能、太离谱地不合理，以至于它一定是「有人安排的」——像是有人在耍花招，像是一场梦。而你也没法证明它不是。
In fact, who in this class can you guarantee isn't already a rainbow warrior? You can't really prove it. Idk — a brain scan would do it? A heart scan? As if some feeble man-made technology could outperform real organic technology? You could never guarantee the capacity of someone's inner world.
事实上，这堂课里，你能保证「谁不是」已经是一个彩虹勇士吗？你其实证明不了。不晓得——脑部扫描能证明吗？心脏扫描？好像某种脆弱的人造科技，能胜过真正的有机科技似的？你永远没法保证一个人内在世界的容量。
It means we shouldn't judge others. We can observe what others do and discern what does and doesn't work for ourselves. But treat others as if they were Lady Niguma herself, here to guide you. Set your judgements aside.
它的意思是：我们不该评判别人。我们可以观察别人做什么，为我们自己分辨出什么行得通、什么行不通。但要把别人当作妮古玛女士本人，是来引导你的。把你的评判放到一边。
练习 22 · 对导师和老师表达感激（Express gratitude for mentors and teachers）
〔旧名 Live with constant gratitude · 道具：小供碗〕
This is the anchor. Gratitude for your teachers — especially those who give you wisdom. And not just once. Repeatedly. Throughout the day. You remember them. You feel it. You let it shape how you show up. Because that connection — it strengthens everything else.
这是那个锚。对你的老师心怀感激——尤其是那些给你智慧的人。而且不只一次。反复地。贯穿一整天。你记得他们。你感受它。你让它形塑你现身的样子。因为那个连接——它强化其他的一切。
术语速查（本课高风险 · 全 termbase 锁值）
| EN | 锁定中文 |
| 22 practices | 22 个练习（标题见各节，均 termbase 锁定译名） |
| three tests: burning/cutting/filing | 燃烧／切割／打磨 |
| crucible | 熔炉 |
| Wisdom in Action / WIA | 智慧行动 / 智慧行动挑战营 |
| Mirror Wisdom / Yogi of Appearances | 如镜的智慧／显现能者 |
| Equal Wisdom / Jeweled Yogi | 平等的智慧／宝藏者 |
| Discrimination Wisdom / Limitless Yogi | 善辨的智慧／无限制者 |
| Accomplishment Wisdom / Yogi of Attainments | 成就的智慧／成就者 |
| Emptiness Wisdom / Unshakable Yogi | 空性的智慧／不动摇者 |
| Spiritual Warrior | 精神战士 |
| Heap: Form/Feeling/Discrimination/Other/Consciousness | 形象／感受／辨识／堆／意识 |
| outer/inner/seed/emptiness offering | 外在／内在／种子／空性 献礼 |
| six-times book / six times a day | 六时书／一日六次 |
| Rainbow Warrior | 彩虹勇士（禁 战士） |
| Nada Yoga / bija | 声音瑜伽／种子字 |
| Pronoia | 正向偏执 |
| yama / niyama | 自我控制／遵行 |
| chi nang tabla sowar be | 内外兼修 |
| lung sem jukpa chikpa | 气念相随 |
| subtle body | 精微身 |
| emptiness / bliss / seeds | 空性／大乐／种子 |
| meditation / mind | 静思／意识 |
| diamond world | 钻石世界 |
| central channel | 中脉 |
| samsara / mandala | 轮回／完美世界 |
| ignorance | 愚昧 |
| automatic appraisal / react | 自动评估／反应（惯性） |
| the pen / the six-times book | 那支笔／六时书 |
| liberation | 解脱 |