如何通过坚持灵性练习来度过“低潮期”？
Quesiton: When we started doing our sadhana, we experienced high energy levels, which we wish to carry on, but outside influences come into our lives and we get anxieties, fears and worries that we get stuck into. Should we increase our sadhana each day to help us overcome these aberrations?
问：刚开始做灵性练习时我们能感受到很高的能量，我们希望这种状态能一直持续下去，但是后来我们的生活开始受到外在影响，使我们深陷于焦虑、恐惧和担忧之中。我们应该每天增加灵性练习（sadhana）来帮助我们克服这些心理失衡吗？
Sadhguru: The standard sadhana – whether it is Shambhavi Mahamudra or Shakti Chalana Kriya – you cannot increase that. You could increase your kapalabhati but not anything else. It is not necessary to increase either because that is all your system can take. If you want something to hang on to during the course of the day, it is best that you chant a mantra or something, which is simple, like a song. Mantra is a reverberation which can reorganize your system in a certain way.
Sadhguru（萨古鲁）：标准的灵性练习——不管是Shambhavi Mahamudra（香巴维大手印）还是Shakti Chalana Kriya（夏克提查拉那克里亚），你都不能增加。你可以增加kapalabhati（卡巴拉巴提）的练习，但其它的就不行了。并且也没有必要增加，因为你的系统就只能承受这么多。如果你想要在一天里有个东西作为支撑，最好唱诵真言之类的，这个很简单，就像唱歌一样。真言是一种声振，可以通过某种方式重组你的系统。
Samyama
山姆亚玛
If you have been in the Samyama program, if you slowly bring this into your life that you start meditating with your eyes open – if you practice it regularly it will become such that even if your eyes are open you are just the same way – then no other extra sadhana is needed because that is the way you are. If you are not able to keep it up, we have told you how to bring that into your life – every hour, take a break and do the process.
如果你参加过Samyama（山姆亚玛）课程并且逐渐将该练习带入你的生活，从而开始睁着眼睛冥想——如果你规律性地进行该练习，即使睁着眼睛你也能同样处于冥想状态中——那么你就不需要其它任何灵性练习了，因为这就是你的存在方式。如果你没有办法坚持该练习，我们告诉过你如何将该练习带入你的生活中：每个小时休息一下来做该练习。
If you have not done the Samyama program, you can chant a mantra. If you cannot keep it going all the time, every hour take a break and do three minutes of chanting. If your awareness is such, then anytime you are not talking to people or doing something else, just keep chanting.
如果你没参加过Samyama课程，你可以唱诵真言。如果你不能一直唱诵，每个小时休息一下，唱诵三分钟。如果你达到这种觉知，那么在你没有和别人交谈或者做其它事的任何时候，就一直唱诵。
Vairagya Chants
唱诵
I want you to try this out: Sounds of Isha has released a CD called Vairagya, which has five mantras: Nirvana Shatakam, Guru Paduka Stotram, Brahmananda Swarupa, Aum Namah Shivaya, and Shambho (“the auspicious one”). This was released with a specific purpose. Listen to the CD over and over a few times, listening to each one of the mantras – each one runs for ten minutes. Figure out which mantra really draws you. This isn’t about choosing a mantra like: “Oh, I enjoy this mantra. What have you chosen? Okay, let me also choose that.” It is not done like that. Just listen and listen. When you feel that one of them is really grabbing you, you just go by that. Keep it going all the time – in your car, in your home, on your iPad, iPod, phone, everywhere. There are one-hour versions of each of these also. Simply keep them going on and on for some time.
我希望你试一下以下方法：Sounds of Isha（Isha之声）发布过一张叫Vairagya的CD，其中有五首真言，即Nirvana Shatakam、Guru Paduka Stotram、Brahmananda Swarupa、Aum Namah Shivaya（这首平时不唱诵，只在大湿婆夜那天唱诵）和Shambho。这张CD的发布有特定目的。将这张CD先完整地听上几遍，每首真言都要听——每首时长10分钟。找出哪首真言是真正吸引你的。不要这么选真言：“噢，我喜欢这首真言。你选的哪首？好，我也选你这首。”不要这么做。只需要一遍遍地听。当你感到其中一首真正吸引你时，你就只需听这首。一直放这首真言——在你车上放，在你家里放，用你的iPad、iPod或手机放，在任何地方都放。这些真言每首都有一个一小时的版本。只需持续地播放这些真言。
Initially you will chant loudly like a song. Slowly, see if you can close your mouth and still keep the same reverberation up. Unless you chant it sufficiently in the louder form with some volume, you cannot take it inward. You must create that memory of the reverberation substantially in your system, where even if you close your mouth, after some time, if you just remind yourself it flows because you have created memory of that reverberation. Just the reminder will keep the chanting going.
刚开始你会像唱歌一样大声地唱诵。慢慢地，试试看你能否闭着嘴依旧保持同样的振动。除非你大声地、充分地唱诵，否则你不能从内在吸收。你必须在你的系统里充分地创造对这个声振的记忆，这样即使你闭着嘴，过段时间后你只需提醒自己，唱诵就会开始，因为你已经创造了对声振的记忆。只需要一个提醒就能使唱诵继续。
It happened with Ram Das. Ram Das was at the time an unrecognized sadhak. He was wandering and one night, he slept in somebody’s home. In the middle of the night, the owner of the house realized that somebody’s doing, “Ram, Ram, Ram”. The owner was annoyed as he wanted to sleep. So he went to check on Ram Das, but he found that the saint was fast asleep. But he could still hear the sound of “Ram, Ram”. Then he slowly went towards Ram Das and the sound was coming out of his body. Ram Das’s whole life had been into this so much, even when he slept, the body was just reverberating “Ram, Ram, Ram”. You can make a chant like that, but it takes a lot.
有一个人叫Ram Das，当时还是个不被承认的瑜伽士（sadhak）。Ram Das四处流浪，有一天晚上借宿在某人家里。半夜时这家主人听到有人一直在唱“Ram、Ram、Ram”。主人很不开心，因为他要睡觉。于是他走到Ram Das住的房间查看，却发现这位圣人睡得很香。但是他还是能听到“Ram、Ram”的声音。之后他慢慢走近Ram Das，发现声音是从Ram Das的身体里发出来的。Ram Das的整个生命如此投入地唱诵，以至于在他入睡后身体依旧在发出声振：“Ram、Ram、Ram”。你也可以唱诵到这个地步，但是需要很多努力。
This is like you have a recorded tape in you. You don’t have to sing yourself. If you turn it on it is going on. But to reach that point you need a certain amount of loud chanting. If you do that in your day-to-day life you could bring that support for yourself when situations are not going the way you want them.
这就好比你内部有个磁带。你不需要亲自唱。如果你把录音机打开，它自己就可以播放了。但是要达到这一点你需要大声唱诵一段时间。如果你每天都这么做，当事情不如你意的时候，你就可以用唱诵来支持你。
原文链接：
isha.sadhguru.org/us/en/wisdom/article/keep-sadhana-going-through-lows
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