WIA 30天智慧行動挑戰營
Challenges（LNF2 御風而勝）
本页术语速查 · 14 条
| Lady Niguma | 妮古玛 |
| Triumph of the Winds | 御风而胜 |
| Wisdom in Action Challenge | 智慧行动挑战营 |
| Yogi | |
| Jeweled Yogi | 宝藏者 |
| Limitless | 无限制者 |
| Yogi of Attainments | 成就者 |
| Unshakeable | 不动摇者 |
| Yogi of Appearances | 显现能者 |
| 給予 | |
| 9 | 分享智慧 |
| central channel | |
| reflection | 映照 |
| 聲音瑜伽 |
Lady Niguma Foundation II:
妮古瑪基礎二階： Triumph of the Winds
妮古瑪基礎二階： Triumph of the Winds
御風而勝
30-Day Wisdom in Action Challenge
30天智慧行動挑戰營
Welcome to the Lady Niguma II Wisdom in Action challenge! ｜ 歡迎參加妮古瑪二階智慧行動挑戰營！
Completing the Lady Niguma intensive is a great accomplishment! Our goal in this 30-day challenge is to ensure that this material doesn’t just become a fond memory but instead is integrated into your lives in meaningful and practical ways. To do this, we will look at how we can incorporate the Triumph of the Winds into our daily lives through daily challenges.
完成妮古瑪密集課程是一項了不起的成就！在30天智慧行動挑戰營中，我們的目標是確保這些內容不僅僅成為一段美好的回憶，而是以有意義和落地的方式融入到生活中。為此，我們將探討如何通過每日挑戰，將御風而勝的課程內容融入日常生活。
Each week of challenges will have a specific theme. We will focus on embodying one of the 5 aspects of Lady Niguma’s wisdom.
每週的挑戰都會有特定的主題。我們會專注於體現妮古瑪五大智慧的其中一種。
Week 1 we will aim to embody the Yogi of Appearance, who has perfected Mirror Wisdom.
第一周的目標是化身為顯現能者，他已成就了如鏡的智慧。
Week 2 we will aim to embody the Jeweled Yogi, who has perfected Equal Wisdom.
第二周的目標是化身為寶藏者，他已成就了平等的智慧。
Week 3 we will aim to embody the Yogi of Attainment who has perfected the Wisdom of Accomplishment, AS WELL AS the Limitless Yogi who has perfected the Wisdom of Discrimination.
第三周的目標是化身為成就者，他已實現了成就的智慧；以及化身為無限制者，他已成就了善辯的智慧。
Week 4 we will aim to embody the Unshakeable Yogi who has perfected the Wisdom of Emptiness.
第四周的目標是化身為不動搖者，他已成就了空性的智慧。
As you complete your challenges, we encourage you to post your experiences on social media and in your Lady Niguma group chats to connect with the community. Posts can be funny or inspiring, document little insights you have, or even offer mini teachings of the concepts and ideas you have learned by doing the challenge.
在完成這些挑戰的同時，我們鼓勵大家在社交媒體以及妮古瑪學習小組群中分享自己的體驗，與社團產生更好的連結。帖子可以是有趣或具啟發性的，可以記錄你獲得的小小領悟，甚至是教授一點你從挑戰中學習到的概念和理念。
This is your chance to intimately, and proactively live these teachings in your world. The intention is for this to start as a challenge, but to stay as a habit.
這是你在世界中親密而積極地活出這些教授的機會。我們的目標是，先讓它作為挑戰來開始，最終讓它成為習慣。
In addition to the daily challenge, students are expected to complete the following practices each day for the 30-day challenge:
除了每日挑戰，學員還需要在30天挑戰營中完成以下練習：
Journal your Lady Niguma’s Yoga practice: date, duration, and insight.
記錄你的妮古瑪瑜伽練習：包括日期、時長和領悟。
Daily meditation practice. Use the recordings from the course. Do the first meditation during week 1, the second meditation during week 2, the third in week three, and the fourth in week 4.
每日靜思練習。使用課程的錄製視頻來完成靜思。第一周做第一個靜思，第二周做第二個靜思，第三周做第三個靜思，第四周做第四個靜思。
Important to Note:
重要提示：
Developing your yoga practice is a highly personal and individual process. What is good for one person or one body, might not be good for another. And what is right for one person one week might not be good for the same person the next week. We need to listen to our bodies, our monthly cycles, and accommodate our other responsibilities appropriately. That said, consistent practice is essential to progress, and often it is very helpful to have a teacher or community to push us and to motivate us.
瑜伽練習是一個高度個人化且因人而異的過程。對某人或某個身體有益的練習，不一定適合另一個人或另一個身體。對於同一個人而言，適合這周做的練習，不一定適合下周做。我們需要傾聽身體的信號，留意生理週期，並合理協調其他生活責任。當然，持續的練習是獲得進步的關鍵，找到老師或社團來推動和激勵我們，通常極有幫助。
At YSI we encourage people to take one day off a week. We also recommend consistent practice, as opposed to making up for lost days of no practice with sessions that are twice as long the next day.
在YSI，我們鼓勵大家每週休息一天。同時也建議保持規律的練習，而不要因為某些天沒有練習，就在第二天用兩倍長的練習時間來彌補。
Lastly, we feel that the time following the retreat is crucial in integrating the practices and developing positive habits. It is in this next month while teachings are fresh that huge progress can be made. We ask that you push yourself this month to develop these habits, to practice consistently, and to integrate the material into your life profoundly. This way we can really embody the lineage, realize its results, and be able to accurately pass it on to others.
最後，我們認為靜修營結束後的這段時間對於整合練習和養成積極正面的習慣尤為重要。接下來的這個月，趁教授還鮮活清晰，我們才可以取得巨大的進步。我們懇請大家在這個月敦促自己好好培養這些習慣，堅持不懈地練習，將課程內容深深地融入生活中。唯有如此，我們才能真正地體驗傳承，實現成果，並且精確無誤地將教授傳遞下去。
Have fun, be curious, and cherish meaningful practice!
享受其中，保持好奇心，珍惜有意義的練習!
Week One: Yogi of Appearances - Mirror-like Wisdom. ｜ 第一周：顯現能者——如鏡的智慧
This first week we will focus on Vyana Vayu and transforming ignorance into Mirror-like Wisdom, using the practices of Appearances.
在第一周，我們會聚焦於遍行風（Vyana Vayu），並通過顯現能者的練習將愚昧轉化為如鏡的智慧。
We challenge you to be a person who is hyper-aware of your thoughts, words, and actions. The practices sound simple but they are a challenge to do:
我們向你發起挑戰，讓你成為一個對自己的念頭、言語和行為高度警覺的人。相關的練習聽起來簡單，但做起來卻充滿挑戰：
don’t harm (self or others)
不傷害（自己和他人）
do good 做好事
think big 志存高遠
think big 志存高遠
（原檔無對應中文）
Day 1: Primary Challenge ｜ 第1天：主要挑戰
Challenge: In the morning, sit down with your schedule for the day and plan a way to apply Mirror-like Wisdom in one activity. As you do so, try to embody a “yogi of appearances” practicing this wisdom. What does it feel like to do so?
挑戰：清晨，坐下來安排好一天的日程，針對如何在某項活動中運用“如鏡的智慧”制定計劃。在此過程中，試著化身為 “顯現能者”來踐行這一智慧。 這樣做感覺如何？
For example, the general theme of Mirror-like Wisdom is to understand emptiness and to see that the world is a reflection of the purity of your mind. So as you look forward to your day, try to hold this theme throughout the day, AND choose one specific situation in which you want to bring this wisdom into a situation (meeting), interaction (picking up your child from school), or even your yoga or meditation practice.
例如，“如鏡智慧”的總主題是理解空性，看到世界是你意識純淨度的反映。 因此，當你展望新的一天時，試著在一天當中心存這個主題，並選擇一個具體的情境，將這種智慧帶入到某個場景中（例如開會）、互動中（例如接孩子放學），乃至你的瑜伽或靜思練習中。
Day 2: “I will become that person who would never willingly hurt even a fly.” (Practice 17 - from the manual) ｜ 第2天：“我要成為那個連一隻蒼蠅都不會傷害的人。”（練習17——摘自課件）
The Yogi of Appearances is constantly making sure they’re not hurting any other person, or any other being – including insects! Try to have a constant check on your mind that you are not causing the slightest pain, physical or mental, to anyone around you..
顯現能者會不斷地確保自己沒有傷害到任何其他人或生物——包括昆蟲！試著時刻檢查自己的意識，確保自己不會給周圍的人造成哪怕一絲痛苦，無論是身體上的還是精神上的。
Challenge - 2 options:
挑戰——二選一：
Identify where you can decrease the suffering through your choices of food. If you eat meat, don’t eat meat today. If you already don’t eat meat, but you consume dairy or eggs, give those up for today. Find your edge and go a little further.
找出你能夠通過食物的選擇來減少痛苦之處。如果你吃肉，今天就不要吃肉。如果你已經不吃肉了，但仍會吃乳製品或雞蛋，那麼今天就放棄這些食物。找到自己的邊界，然後將它稍微推遠一些。
2）Identify someone you hurt or upset recently. Find a way to apologize to them.
找出你最近傷害過或惹惱過的人，想辦法向對方道歉。
Day 3: “I will try to use every moment to do something good for others.” (Practice 18) ｜ 第3天：“我會儘量利用每一刻來為他人做些好事。”（練習18）
Use your time wisely. Don’t let your time flitter away in idle distraction or activity. See how precious this life really is and cultivate a mindfulness about using each moment meaningfully. In the most meaningful way you can.
明智地利用時間。不要讓你的時間在無所事事的分心或活動中流逝。 認識到生命是多麼珍貴，並培養一種正念——讓每一刻過得有意義。用你所能用的最有意義的方式。
Challenge: Identify where you “waste” time. Today, replace that activity with something good and meaningful, like studying, practicing, calling your loved ones, etc.
挑戰：找出你會“浪費”時間的地方。今天，用一些好的、有意義的事情（比如學習、練習、給愛的人打電話等等）來代替這些活動。
Day 4. Think Big - practice for the world. (Practice 19) ｜ 第4天：志存高遠-為世界而練習。（練習19）
Constantly remember why we practice and who we are practicing for. There are so many people out there who need us – and this practice is to try to always remember them in our actions.
時刻銘記我們練習的目的，以及我們在為誰而練習。世上有太多人需要我們——而這項練習就是要努力在行動中時刻憶念他們。
Challenge: It can seem overwhelming to hold the idea of helping “all beings”. There are indeed a lot of them. Perhaps it is easier to think of all beings for me, as the people I will meet today. And even then, it is still potentially a lot of people!
挑戰：要心懷幫助“所有生命”的宏願可能讓人感到力不從心——畢竟這個數量實在太多了。 或許對我而言，把“所有生命”解讀為“我今天會遇到的人”更容易些。 即便如此，人數也有可能相當多呢！
So today, pick one person and dedicate your practice, maybe even the whole day, to that one person. By bringing them to mind over and over, when you do yoga, eat, meditate, sleep, study, work or sit in a meeting—do it for them.
所以今天，請選擇一個人，將你的練習——甚至一整天——都獻給對方。當你做瑜伽、吃飯、靜思、睡覺、學習、工作或參加會議時，都一再地念及他/她，為他/她而做。
Imagine they are right there beside you. And perhaps we can see that we can change the course of their day, maybe only by a matter of a few degrees. But this may change how they interact with someone else, and the effects of our kindness ripples out like a positive virus throughout the world.
試想對方此刻就站在你身旁。或許我們會發現，只需將對方的日常軌跡調整微小角度，哪怕只是微不足道的改變。但這或許可以改變對方與他人的互動方式，而我們的善意將如漣漪般擴散，最終化作滋養世界的良性感染源。
Mini-theme for challenges 5 and 6: ‘Future me’ ｜ 挑戰5和挑戰6的小主題：“未來的我”
One of the amazing capacities of the person who develops this wisdom is that they can morph into whatever anyone needs. By practicing the following two challenges, you will write this perfected wisdom into your future. Whenever we use this wisdom to seek shelter from the troubles of the world, we are re-engineering our future self.
培養出這種智慧的人所擁有的驚人能力之一，就是能夠變身成任何人需要的樣子。通過練習以下兩個挑戰，你將把這種完美的智慧寫進你的未來。每當我們運用這種智慧來躲避世間的紛擾時，我們都在重塑未來的自己。
Day 5: Future Me (Version #1 ) ｜ 第5天：未來的我（版本1）
When things are not going quite as expected, you are struggling with some task or situation, find a private place like a park, an empty office (or even a bathroom!), and imagine that your future self can hear you. This future you, has already attained Mirror Wisdom so you ask them for help. Spend some time just listening for their answer.
當事情不盡如人意、你在某些任務或情況中苦苦掙扎時，找一個私密的地方，比如公園、空無一人的辦公室（甚至是衛生間！），想像未來的自己能聽到你的聲音。這個未來的你已經獲得了如鏡的智慧，所以你可以向他/她尋求幫助。花些時間聆聽他/她的回答。
Challenge: Write a letter of advice to your current self from the perspective of the Yogi of Appearances. If you heard a message when you looked in the mirror, write that down. Keep this in a safe place. Review it after the 30-Day Challenge.
挑戰：從顯現能者的角度給現在的自己寫一封建議信。如果你在照鏡子時聽到了什麼資訊，把它寫下來，然後妥善保管，在30天挑戰結束後再看一遍。
Day 6: Future Me (Version #2) ｜ 第6天：未來的我（版本2）
Again, when you need shelter from things that trouble you or you simply need an answer, ask your “future mirror wisdom me” for the answer.
再次強調，當你需要躲避困擾你的事物或只是需要一個答案時，向“未來擁有如鏡智慧的我”尋求答案。
Challenge: Bring to mind the thing that is giving you trouble. Then, go to your bookshelf. Stand in front of it and close your eyes. Select a random book. Keep your eyes closed, open the book to a random page, and place your finger on the page. Open your eyes and read the message your “future you” sent back in time just for you.
挑戰：回想一下讓你煩惱的事，然後走到書架前，站在那裡閉上眼睛。隨機選擇一本書，閉上眼睛，隨意翻開一頁，將手指放在這一頁上。睜開眼睛，閱讀“未來的你”專門為你發回的資訊。
Day 7: Break Day ｜ 第7天：休息日
Kick back and enjoy thinking about how and when you connected with Mirror Wisdom over the past week. Consider why it is that these practices can transform ignorance and the winds that they ride upon into Mirror-like Wisdom.
放鬆身心，盡情回想過去一周你是如何以及何時與“如鏡的智慧”建立聯繫的。想想為什麼這些練習能夠將愚昧及其所騎乘的風息轉化為“如鏡的智慧”。
It is simple really. How we treat others forces a projection or an image, as though coming out from a movie projector, onto the screen of an empty, available world. Another way to think of it is like chocolate sauce covering ice cream. My behavior towards others fills in the details, positive or negative, feelings, sensations, and experiences. Plan how you might continue to use these six simple practices to purify the winds of habitual patterns of behavior into “Mirror Wisdom.”
其實很簡單。我們對待他人的方式，就像電影放映機播放影像一樣，該影像會被迫投射在“世界”這塊空曠可用的螢幕上。換個角度想，這就像巧克力醬覆蓋在霜淇淋上。我對他人的行為，為生命填充了種種或積極或消極的細節，包括感受、知覺和體驗。計畫一下如何繼續運用這六個簡單的練習，將習慣性的行為模式之風息淨化為“如鏡的智慧”。
Week Two: Jeweled Yogi - Equal Wisdom ｜ 第二周:寶藏者-平等的智慧
When the negative emotions that ride upon Apana Vayu are purified, we perfect our ability to exchange ourselves with others and all forms of pride and stinginess drop away. This freedom allows us to take total delight in the four forms of sharing:
當騎乘在下行鳳（Apana Vayu）的負面情緒被淨化後，我們就能夠完美地成就“自他交換”的能力，一切形式的傲慢與吝嗇都會消失。這種自由使我們能徹底地喜悅於四種分享:
material objects
物質分享
wisdom
智慧分享
freedom from fear
消除恐懼的分享
love—the wish for everyone to have happiness and the causes for happiness.
愛的分享—願一切生命都獲得幸福及有獲得幸福的因
We are cultivating a spirit of generosity and this spirit is the jewel that adorns the beauty of our mind.
我們正在培養的是慷慨的精神，而這種精神正是一顆裝點我們意識之美的珍寶。
Day 8: Primary Challenge ｜ 第8天：主要挑戰
Challenge: In the morning, sit down with your schedule for the day and plan a way to apply Equal Wisdom to one activity. When you go to act in that way, imagine that you are the Jeweled yogi who has perfected that Wisdom.
挑戰：在早晨，坐下來安排好你當天的行程，並規劃如何將“平等的智慧”應用到一項活動中。當你以此採取行動時，想像你自己就是那位已經圓滿此智慧的“寶藏者”。
For example, the general theme of Equal Wisdom is to treat everyone equally. This means we need to be hyper-aware of unhealthy preferences that influence our actions.
舉例而言， 平等智慧的主題是“一視同仁”。這意味著我們必須高度留意那些影響我們行為的不健康偏好。
Day 9: The gratitude of abundance ｜ 第9天：豐盛之恩感
Consider all the “things” you have. Consider (a) the material things you have, (b) the wisdom that you’ve been taught, (c) the times when you’ve received grace after making an error or hurting someone, and (d) the times you’ve received love from others. Feel grateful for the abundance of all these good things. Recognize that all these good things came from seeds you planted each time you helped someone else. From this state of gratitude, complete the following challenge:
請好好思考所有你擁有的“事物”。思考：(a) 你所擁有的物質，(b) 你曾學習過的智慧，(c) 在你犯錯或傷害他人後得到寬恕的時刻，以及(d) 你從他人那裡得到的愛的時刻。為這一切美好的豐盛之物生起感恩之心。明白這一切的美好事物，都來自於你每一次幫助他人所種下的種子結果。懷著這份感恩，完成以下挑戰：
Challenge: Express gratitude to someone who gave you one of the 4 kinds of things listed above. You can do this as a text message, a handwritten letter, or a phone/video call.
挑戰： 向曾給予你上述四種幫助之一的人表達感激。你可以發短信、手寫信件，或電話／視頻通話的方式來表達。
Day 10: Sharing material things (Practice 11) ｜ 第10天：分享物資（練習11）
Challenge: Commit to give a material thing to someone today that would make a difference in their life.
挑戰： 今天請承諾將一項具體的物資給予某人，讓他們的生活發生改變。
Maybe you anonymously pay for a random person’s coffee. Maybe you give money to help someone buy a car or apartment. Maybe it’s giving food to a hungry person. Maybe it’s one of your favorite items that you know someone else would really enjoy but you’re very attached to it.
或許你可以匿名幫某個人買一杯咖啡；也可以捐錢幫某人購車或購屋；或是給予饑餓的人一些食物；又或是將你最喜歡的某樣東西送給一個你知道會特別喜愛它的人，儘管你對此物依依不捨。
Day 11: Sharing protection from fear or danger (Practice 12) ｜ 第11天：保護他人免於恐懼與危險的分享（練習12）
This kind of protection comes from seeing that everyone’s happiness is exactly equal to mine. The idea of “friends, enemies, and those in-between”, all come from my mind. So no matter who appears, ask, “Have I given them my best?” Did I work as hard for others today as I did for myself?
這種保護力源自於我看到他人的幸福與我自己的幸福完全平等。“朋友、敵人、和兩者之間的那些人”的想法，都來自於我的意識。因此，無論誰來到眼前，都問自己：“我是否已經盡我所能的給予？”今天，我為他人付出的努力，是否如和我為自己所做的一樣？
Challenge: If we see a nail in a parking lot, we typically might leave it there because our car isn’t in danger of popping a tire on it. Similarly, if there is an object on the ground that someone could trip over, we leave it there and walk over it. Today, commit to protecting others by picking up the nail, picking up the object, or removing any other thing that may endanger others. The Jeweled Yogi works to protect others as much as they work to protect themselves.
挑戰：如果我們在停車場看到一根釘子，我們通常把它留在那裡，因為我們的車不會因而有爆胎的危險。同樣地，如果地上有一個可能會絆倒別人的東西，我們會把它就在那裡並繞過去。但今天，請承諾保護他人：通過拾起釘子、移開物體，或移除任何可能帶來危險的東西。“寶藏者”保護他人，就如同他保護自己一樣。
Day 12: Sharing wisdom (Practice 13) ｜ 第12天：分享智慧（練習13）
Challenge: Commit to share wisdom today. This can be verbal, but it can also be through physical demonstration of how you carry yourself in life.
挑戰： 今天承諾分享智慧。可以是口頭的，也可以透過身體力行來展現你的生活姿態來傳達。
This can be as simple as redirecting an unhealthy conversation. Maybe your coworkers or friends are talking negatively about someone else—with grace and compassion, you could skillfully change the subject or transform the conversation to one that praises that person, instead of speaking unkindly about them.
這可能只是簡單地轉移一個不健康的話題。例如你的同事或朋友正在負面地談論別人 - 帶著優雅與慈悲，你可以巧妙地轉換話題，或是將談話轉向讚美那人，而非繼續說出非善之語。
For this challenge, you can have something in mind that is premeditated and exact, but it can also be a general commitment, like looking for opportunities to respond to a scenario beautifully, like the co-worker example above.
對於這個挑戰，你可以有預設並精准的想法的，也可以是一種普遍的承諾, 例如尋找以優美的情境回應，就像前述的同事例子。
Day 13: Sharing love (Practice 14) ｜ 第13天：分享愛（練習14）
Give love with heightened intention and awareness today in the form of attention. How often when someone is talking to us are we focused on something else —maybe we’re looking at our phone, glancing around the room, or even thinking our own thoughts instead of listening?
今天，請以更高的覺知與意圖給予愛。當別人在與我們說話時，我們是否經常關注於其他事情 - 例如看手機、環顧房間、或沉浸在自己的思緒裡而沒有真正聆聽？
Challenge: Pick one person today to give your undivided attention and unconditional love to. One of the greatest loves we can give is the gift of being seen or heard. Try to fully empathize with this person, and feel what they are feeling when they are talking to you. Be fully present. Imagine being the Jeweled Yogi, with your love shining on them like light reflecting off a brilliant jewel.
挑戰：今天請選定一個人，給予你全然的關注與無條件的愛。我們能給予最珍貴的大愛之禮，就是讓對方真切感受到自己被完整看見與全然聆聽。嘗試與這個人完全地共情，感受他們與說話時的感受。全然投入。想像你就是“寶藏者”，你的愛如同珍寶反射的光輝，灑落在他們身上。
Day 14: Break Day ｜ 第14天：休息日
Kick back and enjoy thinking about all the sharing you did over the past six days. The point is to feel an internal change in our capacity to share. Check to see if any giving was infected or blocked by pride or stinginess. Giving is the source of jewels.
放鬆身心，享受地回顧過去六天中，你所做的所有分享。重點是，感受你內在給予能力的變化。也請檢視一下，是否曾有某些給予被傲慢或吝嗇所染汙或造成阻礙？給予是寶藏的源泉。
Week Three Pt. 1: ｜ 第三周：第一部分
Yogi of Attainment - Wisdom of Accomplishment ｜ 成就者——成就的智慧
By purifying the negative emotion associated with samana vayu we attain the Wisdom of Accomplishment. With the transformation of this wind, all competitiveness and jealousy drop away.
通過淨化與平衡風相關的負面情緒，我們獲得成就的智慧。伴隨這種風息的轉化，所有好勝心和嫉妒都會消失。
When we say, act, or think with jealousy and competitiveness, all kinds of painful seeds are planted. However, in their absence all of our own and others’ wishes can be accomplished. Accomplishing Wisdom works on the emotions that create walls between me and you, emotions that limit our capacity. When we transform these emotions, we create bridges rather than walls.
當我們帶著嫉妒和好勝心說話、行動或思考時，會種下各種痛苦的種子。然而沒有這些，我們自己和他人的願望都能實現。成就的智慧針對那些在你我之間築起圍牆的情緒，這種情緒限制了我們的能力。當轉化了這些情緒，我們創造的是橋樑而非牆壁。
Our challenge is to make offerings to others. You might wonder, “How is making offerings different from the four kinds of sharing?” One approach is that offering looks at sharing in four different ways.
我們的挑戰是向他人奉獻。你可能想知道，“奉獻與四種分享有何不同？”一個方法是，奉獻從四種不同的方式看待分享。
Get this—our job is to learn to enjoy someone else’s enjoyment. How sweet and fun is that? Let’s take the art of sharing food.
記住——我們的任務是學會享受他人的快樂。這有多麼甜蜜和有趣啊？讓我們來學習分享食物的藝術。
First, we can share it as we normally do—an elegant delicious “outer offering” to friends and family. We enjoy their enjoyment of just looking at the food.
首先，我們可以如往常般分享——將精緻佳餚作為“外在的奉獻”呈予親友。我們只是看著食物，就能享受著他們的快樂。
Second, we can enjoy their blissful internal enjoyment of the food we offer to them. This is an “inner offering.” We learn to look for their subtle signs of enjoyment.
其次，我們可以享受他們因我們所提供的食物而產生的內心喜悅。這是一種“內在的奉獻”。我們學會觀察他們細微跡的喜悅跡象。
Third, we imagine them linking wisdom to the blissful enjoyment—meaning they understand where the “delicious food” comes from (seeds), and we enjoy the fact that the delicious food triggered this wisdom. We call this a “secret offering.”
第三，我們想像他們將智慧與喜樂的享受聯繫起來——這意味著他們明白“美味的食物”從何（種子）而來，並且我們樂見美食激發了這樣的智慧。我們稱之為“秘密的奉獻”。
Finally, fourth, as yogis we always “bring it to the central channel” — we see them connect the wisdom and bliss to winds being in their central channel, and we enjoy this as the “suchness offering.”
最後，第四，作為瑜伽士的我們總是“將其帶到中脈”——看到他們將智慧和極喜與中脈的風息聯繫起來，我們將其視為“真如的奉獻”而樂享其中。
This is how we make the four kinds of offering with everything we share. It is a deep exquisite practice that works to break down the walls between me and you, us and them.
這就是我們如何運用所分享的每樣事物而進行的四種奉獻。這是一種深刻而精緻的練習，可以打破我和你、我們和他們之間的圍牆。
Day 15: Primary Challenge ｜ 第15天：主要挑戰
Challenge: In the morning, sit down with your schedule for the day and plan a way to apply the Wisdom of Accomplishment to one activity, and choose a second activity which you could apply the Wisdom of Discrimination. When you go to act in this way, imagine that you are the Yogi of Attainment who has perfected that Wisdom for the first activity, and the Limitless Yogi for the second activity.
挑戰：早晨，坐下來制定今天的日程，規劃一下如何將成就的智慧應用於一項活動中，並選擇第二項活動以應用善辨的智慧。當你如此行動時，想像你已經是成就者，在第一項活動中完美了成就的智慧，在第二項活動中你已經成為了無限制者。
For example, the general theme of the Wisdom of Accomplishment is wanting to make sure others’ needs are met without any sense of jealousy or competitiveness.
舉例來說，成就的智慧的總主題是，希望確保他人的需求得到滿足，而沒有帶著任何嫉妒和好勝心。
The Wisdom of Discrimination allows us to understand where things come from in the world - from our past actions that created seeds. When we understand this, we understand that we can not achieve happiness solely through the acquisition of material things. It therefore purifies ignorant desire. And when this ignorance is purified our actions and words will match our thoughts. This makes a Limitless yogi profoundly capable of teaching others and in practicing the six perfections.
善辨的智慧讓我們理解世界上的事物從何而來——從我們過去的行為所產生的種子。當明白這點，我們就會明白，不能僅通過獲得物質以得到幸福。因此，它淨化了無知的欲望。當這種無知被淨化時，我們的行為和言語將與思想相匹配。這使得無限制者能夠深刻地教導他人並練習六種圓滿。
Day 16: Give Flowers (Practice 15) ｜ 第16天：獻花（練習15）
Challenge: Give flowers to friends or strangers. You can do this by sending them pictures of your favorite flowers, or sending them real flowers, or if you can be together, give them the real thing! Then, importantly, imagine or observe the four kinds of offerings happening within them.
挑戰：向朋友或陌生人送花。你可以通過發你喜愛的鮮花圖片，或送真正的花給他們，或如果你們在一起，就給他們送真正的花吧！然後，重要的是想像或觀察他們內在發生的四種奉獻。
Day 17: Disarming Jealousy (Practice 15) ｜ 第17天：消除嫉妒（練習15）
Challenge: Identify someone that you are jealous of and celebrate their good qualities by sending them a message of gratitude. *Note, it is recommended that you DO NOT tell them that you’re jealous of them. Alternatively, you can send this message of praise to someone else who knows them.
挑戰：找出你嫉妒的人，並通過向他們發資訊表達感謝以慶祝他們美好的品質。*注意，建議你不要告訴對方你嫉妒他們。或者，你可以把這條讚美的資訊發給認識他們的人。
Maybe this is someone in your life that you interact with frequently. Maybe they are a famous person that you do not have a relationship with. Regardless, overcome your jealousy with gratitude and praise. Spend some time considering their emptiness, then identify what you appreciate about their good qualities.
也許這是你生活中經常互動的人。也許他們是一位與你沒有關係的名人。不管如何，通過感激和讚美以戰勝嫉妒。花些時間思考他們的空性，然後找出你所欣賞的好品質。
Finally write out a message of thanks, or praise, or gratitude, and send it to them. Even if they are some famous person, find their social media account and you can send them a message. As you write the message, imagine that you are the Yogi of Attainment. Then, importantly, imagine or observe the four kinds of offerings happening within them.
最後，寫一條感謝、讚美或感激的資訊，併發送給他們。即使是名人，找到他們的社交媒體帳號，你也可以發資訊給他們。當你寫這條資訊時，想像你就是成就者。然後，重要的是想像或觀察他們內在發生的四種奉獻。
Week Three Pt. 2: Limitless Yogi - Discriminating Wisdom ｜ 第三周：第二部分
無限制者-善辨的智慧
When the Udana Vayu reaches a state of total purity, the wisdom that shines forth is the Wisdom of Discrimination and we become a limitless light for the world. With this wisdom comes appreciation, empathy and understanding of others’ qualities. What is purified is the distracted, restless, busy mind of wrong desire and addiction.
當上行風達到全然純淨的狀態時，所閃耀出的智慧就是善辨的智慧，我們便成為照亮世界的無限光芒。伴隨著這種智慧而來的是對他人品質的欣賞、同情和理解。被淨化的是由錯誤的欲望和成癮所導致的散亂、焦燥和忙碌的意識。
Our speech can be absolutely attractive to others. When what we teach or present is done in a well-organized, clear, and elegant way, we captivate the minds of those who listen. Likewise, they will have a well-organized clear way of understanding and recalling what they’ve heard.
我們的演說絕對可以吸引他人。當我們以條理清晰、優雅的方式進行教學或者演講 ，我們就能抓住聽眾的注意力。同樣地，他們也嫩以清晰明瞭的方式理解和回憶所聽到的內容。
For example, if we’re the head of a team or company and we present the plans of a project in a very well-organized, clear, and elegant manner, then everybody can engage with clarity and come together as a high-performing team. Because of our elegance and clarity, we become like a limitless light of wisdom for others.
舉例來說，如果我們是一個團隊或一家公司的負責人，我們以一種非常有條理、清晰以及優雅的態度來呈現項目計畫，那麼每一個人都能清晰地參與其中，共同組成一個高效的團隊。正因為優雅和清晰，我們成為了照亮他人的無盡智慧之光。
Day 18: Pay it forward (Practice 9) ｜ 第18天：把愛傳出去（練習9）
Consider a recent pleasant experience you’ve had. It could be as “small” as a tasty bowl of soup, or as “big” as buying your dream home. Next, remove the object (in this case, the soup or the home) and consider what your experience was. Maybe it was relaxation, comfort, love, happiness, or something else. Understand that this experience did not come from the object alone. In truth, the experience of these objects came from you taking care of others. With this in mind, do the following challenge:
回想一下近期你的一次愉快經歷。它可以是“小到”如一碗美味的湯，或者“大到”你買了夢想中的房子。下一步，拿掉這個物件（這裡指的是湯或房子），並且思考你的體驗是什麼。或許它是放鬆、舒適、愛、快樂，或者其他什麼。理解這個體驗不單獨來自於物件本身。事實上，這些物件帶來的感受來自於你對他人的愛護。帶著這樣的覺知，完成接下來的挑戰：
Challenge: Today, find a way to give that same good experience to someone else.
挑戰：今天，找到一種方式將美好的體驗給到他人。
Reinvest the yield! Keep good things going by giving it to someone else!
收益再投資！把收益贈予他人，讓美好延續下去。
Day 19: Write a thank-you letter (Practice 9) ｜ 第19天：寫一封感謝信（練習9）
Challenge: Identify someone who has shown you great kindness and write them a handwritten thank you letter, then mail it to them.
挑戰：找到某位曾經對你非常友善的人，並且給他們一封你手寫的感謝信，然後寄給他們。
The thank you could be very specific about a specific event, or it could be general and an overarching message of gratitude that they are in your life and how they’ve positively impacted you.
這封感謝信可以針對某一特定事件進行非常具體的表達，也可以是一般性的、總體性的感激之情，感激他們出現在你的生活中，以及他們如何對你產生積極的影響。
This person could be a friend, a school teacher, someone who taught you a skill like piano, a parent… this could be anyone who you are grateful for.
這個人可以是朋友、學校老師、教你鋼琴等技能的人、父母......可以是任何一位你感恩的人。
Day 20: Embracing the Opposite (Practice 10) ｜ 第20天：擁抱對立面（練習10）
Not everyone sees the world the way you do! This is a difficulty that we all face. As we hear differing perspectives, we often find the limit of what we can understand, appreciate, or empathize with. Today’s challenge is all about expanding your limits by finding wisdom in “other people’s” ideas, especially those that seem to be opposite ours.
並非人人都以你的方式看待世界！這是我們都面對的難題。當我們聽到不同的觀點時，常常會發現自己所能理解、欣賞或感同身受的有限。今天的挑戰是拓展你的局限，從“他人的”觀點中尋找智慧，尤其是那些看似與我們截然相反的想法。
Identify someone who is the opposite of you. Opposite in as many ways as possible! If you are a biological male, this person might be a biological female. If you are tall, maybe this person is short. If you like sports, maybe this person is not athletic. If you are vegetarian, maybe this person eats mostly meat. If you think the world is a good place, this person thinks the world is a bad place. So on and so forth. Once you have a complete image in your mind of this person, think about what kind of media they like to consume, or activity they like to do.
找到和你意見相反的人。盡可能更多的對立面！如果你是一位生理上的男性，這個人或許就是一位生理上的女性。如果你是高個子，可能這個人是矮個子。如果你喜歡運動，這個人可能不擅長運動。如果你是一位素食者，這個人可能主要吃肉。如果你認為世界是一個美好的地方，這個人可能認為世界是個很糟糕的地方。諸如此類。一旦你在腦海中對這個人有了完整的印象，想想他們喜歡看那一類型的媒體，或者他們所喜歡的活動。
Challenge: Consume that media (watch a movie, read a book, read a poem) or do that activity (play that sport, create a craft from that person’s culture), and place your entire focus on finding the wisdom in that media or activity. Appreciate that different people have different needs.
挑戰：為那些媒體買單（看一場電影，讀一本書，讀一首詩）或者做那種活動（玩那種運動，根據那個人的文化創造出一種工藝品），並全神貫注地從中尋找智慧。要理解不同的人有不同的需求。
Day 21: Break Day ｜ 第21天：休息日
Kick back and enjoy thinking about all the good you’ve done so far in this challenge, and the perspective you held while you did it. How are you feeling?
放鬆一下，回想一下你目前為止在這個挑戰中取得的所有成果，以及你在挑戰過程中所持的視角。你的感受如何？
Week Four: Unshakeable Yogi - Wisdom of Emptiness ｜ 第四周：不動搖者——空性的智慧
When the Prana Vayu reaches a state of total purity the wisdom that shines through is Unshakable. What is unshakable is our capacity to focus on ultimate truth. This week we will work on breaking the chains of stupid dislike. Challenge yourself to be the calm, soothing influence others need when they are stressed, nervous, frightened, or angry. Focus all your peaceful calm actions, communications, and thoughts on benefiting the person or persons you will meet on any given day.
當生命風達至完全純淨的境界時，顯現出的智慧是不動搖的。“不動搖”，指的是我們專注於終極真理的能力。本周，我們將致力於打破愚昧式厭惡的枷鎖。挑戰自己，當他人處於壓力、緊張、恐懼或憤怒時，成為他們平靜、舒緩的力量。將你所有寧靜、平和的行為、溝通與念頭，專注於去利益這個人，或你每日會遇到的人。
To help you become that wise, calm, soothing peacemaking influencer for the world, there is a full week of transformative challenges for you!
為了幫助你成為一位有智慧、平靜，能夠撫慰人心、為世界帶來和平的影響者，我們為你準備了一整周的轉化挑戰！
These practices are aimed at transforming our moments of irritation, impatience, and outright anger throughout the day. We need our wisdom to be unshakeable and constant. We need to stand with one foot in the world of how something appears one way, and the other foot in the world of understanding its true nature.
這些練習旨在轉化我們一天中煩躁、不耐煩以及徹底憤怒的時刻。我們需要智慧是堅定不移且持續的。我們需要一隻腳站在表象世界中，另一隻腳立於理解其真實本質的世界中。
We develop a deep awareness of emptiness which constantly recognizes deceptive truth—anger that arises from past anger. Unpleasantness that comes from the hurt I have applied to others. And the deep awareness of what was never there, never could be there, and never will be there. We understand the ultimate truth: the lack of something not coming from me.
我們培養出對空性的深刻覺察，能夠時時辨識欺騙性的真相——比如，當下憤怒源自過去的憤怒。不愉快的感受源自我曾傷害他人。以及對那些從未存在、也不可能存在、將來也不會存在的事有了深刻的認知。我們就理解了終極真相：事物不來自於我的缺失。
Day 22: Primary Challenge ｜ 第22天：主要挑戰
Challenge: In the morning, sit down with your schedule for the day and plan a way to apply the Wisdom of Emptiness to one activity. When you go to act in that way, imagine that you are The Unshakeable Yogi who has perfected that Wisdom.
挑戰：早上，坐下來查看你當天的行程，並計畫在一項活動中運用空性的智慧。當你這麼做時，想像自己就是一位已獲得圓滿智慧的不動搖者。
For example, somebody practicing Mirror-like Wisdom understands that when a mirror is dirty, images don't reflect in it clearly. They are distorted. The same is true when we look at any object with a mind distorted by ignorance. By taking refuge in the fact that nothing exists in any other way other than as a result of seeds - how well we have taken care of people in the past - then we are cleaning the mirror of the mind, purifying ignorance, and developing Mirror-like Wisdom.
舉例來說，練習如鏡智慧的人會明白：當一面鏡子蒙塵時，映照其中的影像就不清晰，會發生扭曲。同樣，當我們以被愚昧扭曲的意識來看待任何事物時，也是如此。當我們依止這樣一個事實，除了種子以外，沒有任何事物以其他方式存在 - 即我們過去如細心照顧他人—如此，我們就像在擦拭意識之鏡，淨化了愚昧，進而培養出如鏡的智慧。
Day 23: Nada yoga ｜ 第23天：納達瑜伽（聲音瑜伽）
Challenge:
挑戰：
Part a -(Practice 2). Set the sound of a bell to go off every 2.5 hours from the time you rise to the time you sleep. Your challenge is to single-pointly surrender yourself to the sound. To do so, follow the sound and try to define the moment it arises and the moment it is gone. Follow the sound into emptiness. Explore how the sound is “out there” yet you experience it internally. Perhaps note any pleasant or unpleasant feelings you have about it. Find as many creative ways as possible to think about emptiness in relation to the sound of the bell.
a部分-（練習2）設定一個鈴聲，從你起床到入睡的時間內，每隔2.5小時響一次。你的挑戰就是，將自己全然臣服於鈴聲中。為此，請追隨鈴聲，嘗試辨識它升起與消失的那一刻。隨著聲音進入空性。去探究這種聲音如何“在外面”，而你卻在內心體驗它。也可以留意你對這個聲音的任何愉悅或不悅的感覺。盡可能以多種有創意的方式，去思維鈴聲與空性的關係。
Challenge yourself to listen to an “unpleasant sound” and analyze the emptiness of it. Focus on the sound once again and check–does it still appear as unpleasant?
挑戰自己去聆聽一段“不愉悅的聲音”，並分析其空性。再次專注於那聲音，並檢查它是否仍舊會讓你不悅？
Part b -(Practice 1). Put an object in your pocket, or wear a special piece of jewelry that will symbolize emptiness. When you feel or see it, bring your mind to the emptiness exercise of the bell. Whatever the object is, keep it close to you throughout the day, especially as you practice with the sound of the bell.
b部分-（練習1）在口袋裡放一個物品，或佩戴一件象徵著空性的特殊首飾。當你感受或看到它時，把意識帶到關於鈴聲的空性練習中。無論這個物件是什麼，一整天都要隨身攜帶，尤其是在你進行鈴聲練習時。
Day 24: Believe you can accomplish your ultimate goal, for the sake of others (Practice 3 + 4) ｜ 第24天：堅信你可以實現終極目標——為了他人利益（練習3 + 4）
Challenge: On a piece of paper, write down your highest, most ultimate goal in life. At the end of your statement write “so I can better help others.” Place that piece of paper where you will see it every morning as you get ready for your day, e.g., tape it to the bathroom mirror, or put it where you put your glasses at the end of the day so you see it when you put your glasses on, etc.
挑戰：在一張紙上寫下你此生最崇高、最終極的目標。在聲明的結尾加上一句：“這樣我就能更好地幫助他人。”將這張紙放在你每天早上準備開始新的一天時都能看到的地方。例如：貼在浴室鏡子上，或者放在你晚上摘下眼鏡後常放的位置，這樣第二天戴上眼鏡時就會看到它，等等。
Day 25: Maintaining healthy relationships (Practice 6) ｜ 第25天：維繫健康關係（練習6）
When we become very focused on something, whether it’s work, our study, or something else, we can neglect some of the most precious relationships in the world. The Unshakeable Yogi recognizes that these relationships are critical to maintain and invest in–we’re doing our practice to help them, after all!
當我們對某件事過於專注時，無論是工作、學習，還是其他事務，我們可能會忽視世界上最珍貴的關係。不動搖者意識到，維繫和投資這些關係至關重要——畢竟，我們做練習就是為了幫助他們。
Identify a relationship that you cherish, like your partner, children, parents, mentors, etc, that has been lackluster recently. Maybe resentment has built up, maybe you simply haven’t connected with them in a while.
找出一段你珍惜的關係，像是你的伴侶、孩子、父母、導師等，這段關係最近不那麼融洽。也許其中已經積了一些怨氣，又或只是有段時間沒聯繫了。
Challenge: Today do something meaningful to invest in an important relationship you have. Do so remembering love and the truth of the nature of things.
挑戰：今天，請為維護這段重要關係做一些有意義的事。記得帶著愛與對事物本質真相的理解去做。
Day 26: Discovering teachers all around us (Practice 7) ｜ 第26天：發現身邊處處皆是老師（練習7）
When we think about seeking teachers, we often think about finding someone new–especially people we really admire and like. What is surprising, though, is to recognize that some of our greatest teachers have been people we have trouble loving.
當我們想尋找老師時，常常會想找一位新的老師——尤其是那些我們真正敬佩和喜歡的人。但令人驚訝的是，我們意識到最偉大的老師，往往正是那些我們難以去愛的人。
Identify the most difficult person in your life right now. The one who triggers your anger. That angry, demanding person, or the person who shows you jealousy, malice, or pride. The one who loves to criticize you or belittle you or those you love. Ask “What are you trying to teach me…?” And listen carefully for the answer.
請找目前出生活中最難相處的人。那個會激起你憤怒的人。那個愛發火、苛刻的人，或者是對你展現出嫉妒、惡意、傲慢的人。那個喜歡批評你、貶低你或你所愛之人的人。在心裡問一句：“你想教會我什麼……？”然後用心傾聽答案。
Challenge: Decide in your heart that you will love that person, unconditionally— because it is the most intelligent way to transform the scenario. Think, “I am sorry I made you this way through my own past actions, speech, and thoughts.”
挑戰：在心裡決定無條件地愛這個人——因為這是轉變困境最明智的方式。心裡想：“對不起，是我過去的行為、語言與念頭，促使你變成這樣。”
Choose a limited amount of time to interact with this person so you can give them love and shift the seeds. Be UNSHAKEABLE in keeping your mind on compassionate wisdom. Build your capacity to love wisely. In your heart, thank them for showing up in your life to help you overcome every shred of these painful negative emotions. Learn the lessons they are trying to teach you.
選擇一個限定的時間與對方互動，因此你可以給予他們愛，並轉變你的種子。堅定不移地把心安住在慈悲的智慧上。睿智地建立愛的能力。在內心中，感謝他們出現在你的生命中，幫助你戰勝每一絲痛苦的負面情緒。學習他們試圖教給你的東西。
Day 27: The Triumphant You ｜ 第27天：勝利的你
This is a writing challenge. So set aside a peaceful 30 minutes and savor the experience.
這是一項寫作挑戰。請為自己留出寧靜的30分鐘，細細品味這段經歷。
Challenge: Write a 7-paragraph letter to yourself. OR do a voice recording.
挑戰：寫一封七段式的信給自己。或可以選擇錄音。
The first paragraph is about your intentions, especially as you wrote for Day 24.
第一段是關於你的動機，就像在第24天所寫的那樣。
Paragraphs 2-6 are pieces of advice that your future self wrote, each paragraph from the perspective of each yogi. Consider what you experienced and learned each week. Imagine that as your hand writes, you are writing with purified winds moving through your body.
第二至第六段，是未來的你所寫的忠告，每一段都以一位瑜伽士的視角去寫。想想你每週經歷了和學到了什麼。想像當你的手在書寫時，帶著在你體內流動的純淨的風息來寫。
Paragraph 7 is a description of the world, as seen from within the Paradise Mind, as seen by the version of you who embodies the 5 yogic qualities of Lady Niguma, as seen by the version of you who has conquered all of your negative emotions.
第七段是對世界的描繪，從天堂的意識中所看到的世界，從已成就妮古瑪五種瑜伽品質的你所看到的世界，從那個已戰勝一切負面情緒的你所看到的世界。
Day 28: Break Day ｜ 第28天：休息日
Kick back and relax, unshakable in the knowledge that your week was well spent planting perfect seeds for wisdom to flourish. Happily, review the highlights of the last month. Immerse yourself again and again, in the happiness of using compassion and wisdom to transform your mind into a paradise, then bring that bliss to the central channel.
放鬆身心，堅定地相信你這一周過得非常充實，為智慧的蓬勃發展播下了完美的種子。開心地回顧過去上個月的精彩瞬間。一次又一次地沉浸其中，感受於運用慈悲與智慧將內心轉化為天堂的喜悅，然後將這份喜悅帶到中脈。
Day 29: Study! ｜ 第29天：學習！
Prepare for the exam.
準備考試。
Day 30: Exam ｜ 第30天：考試
Take the exam!
參加考試！