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This is a very simple method but it works miraculously -- try it. And anyone can try it, there is no danger. The first thing is to be in an easy relaxed position -- relaxed in a position that is easy for you. Don't try a particular position or ASANA. Buddha sits in a particular posture. It is easy for him. It also can become easy for you if you practise it for a time being, but in the very beginning it will not be easy for you. And there is no need to practise it: start from any posture that comes easy to you right now. Don't struggle with the posture. You can sit in an easy chair and relax. The only thing is your body must be in a relaxed state. 这是一个非常简单的方法，但效果很神奇——试一试。任何人都可以尝试，没有危险。首先，要处在一个放松的姿势里——找一个对你来说容易的、你可以放松在其中的姿势。不要尝试某种特别的姿势，或者莲花坐。佛陀的坐姿特别。对他来说那样容易。如果这个姿势你练习一段时间，对你来说它也会变得容易，但在一开始，对你来说这个姿势是不容易的。没有必要练习这个姿势：从任何对你目前来说是容易的姿势开始。不要勉强自己。你可以坐在一把椅子上放松。唯一的事情是，你的身体必须处在一个放松的姿势里。 So just close your eyes and feel all over the body. Start from the legs -- feel whether there is some tension or not. If you feel there is some tension, do one thing: make it more tense. 所以闭上眼睛，感觉全身。从双腿开始——感觉一下那里有没有紧张。如果你感觉到有些紧张，做一件事：让它更加紧张。 If you feel there is some tension in the right leg, then make that tension as intense as possible. Bring it to a peak -- then suddenly relax so that you can feel how the relaxation settles there. Then go all over the body just looking everywhere for some tension. 如果你感到右腿有些紧张，让那个紧张变得尽可能的强烈。把它带到顶峰——然后突然放松，这样你就能感觉到放松是怎么发生的。然后全身都走一遍，看看哪里有紧张。 Wherever you feel the tension make it more so, because it is easy to relax when it is intense. In just a mid-state it is very difficult because you cannot feel it. It is easy to move from one extreme to another, very easy, because the very extreme creates the situation to move to the other. 无论你感觉到哪里有紧张，让它更紧张，因为当它很强烈时，放松会很容易。在不紧不松的状态会很困难，因为你感觉不出来。从一个极端来到另一个极端是容易的，非常容易，因为极端创造出了来到另一极端的条件。 So if you feel some tensions in the face then strain all the face muscles as much as possible, create tension and bring it to a peak. Bring it to a point where you feel that no more is possible -- then suddenly relax. In this way see that all parts of the body, all the limbs are relaxed. 所以如果你觉得脸部有些紧张，那就尽可能的绷紧你所有的面部肌肉，创造紧张，把它带到顶峰。让你的脸紧的不能再紧——然后突然放松。这样做，你会发现你全身，你的四肢都放松了。 And be particular about the face muscles, because they carry ninety per cent of the tensions -- the rest of the body carries only ten per cent. All your tensions are in the mind so the face becomes the storage. So strain your face as much as possible, don't be shy about it. Make it intensely anguished, anxious -- and then suddenly relax. Do it for five minutes so that you can feel that every limb in the whole body is relaxed. This is an easy posture for you. 尤其要放松面部肌肉，因为面部肌肉携带着90%的紧张——身体其余部位只携带了10%。你所有的紧张都在头脑里，所以面部成了储藏室。所以尽可能的绷紧你的面部，不要害羞。让它尽可能的痛苦、焦虑——然后突然放松。做五分钟，这样你就能感觉到四肢都放松下来了。对你来说这是一个容易的姿势。 You can do it sitting, or lying in bed or howsoever you feel is easy for you. IN ANY EASY POSITION GRADUALLY PERVADE AN AREA BETWEEN THE ARMPITS INTO GREAT PEACE. 你可以站着做，躺在床上做，或者怎么容易怎么做。以一种容易的姿势，慢慢的，在两腋窝中间充满巨大的平和。 The second thing: when you feel that the body has got to an easy posture, don't make much fuss about it. Just feel that the body is relaxed, then forget the body. Because really, remembering the body is a sort of tension. That's why I say don't make much fuss about it. Relax it and forget it. Forgetting is relaxation. Whenever you remember too much, that very remembering brings a tension to the body. 第二件事：当你发现身体找到了一个容易的姿势，不要大惊小怪。只是感觉现在身体放松了，然后忘掉身体。因为真的，记着身体，这是一种紧张。所以我说不要大惊小怪。放松身体，把它忘掉。忘掉就是一种放松。每当你记的太多，这个“记”就会给身体带来紧张。 You may not have observed this, but there is a very easy experiment to try. 或许你没有观察过这一点，但是你可以做一个非常简单的实验。 Put your hand on your pulse and count it. Then close your eyes, bring your attention to your pulse for five minutes, and then count. The pulse will now be beating faster because the attention for five minutes gives tension to it. So really, whenever a doctor counts your pulse it is never the real count -- it is always more than it was before the doctor started counting it. Whenever the doctor has taken your hand in his hand you have become alert. 搭住你的脉搏，开始计数。接着闭上眼睛，用五分钟时间，把你的注意力带到脉搏上，然后计数。你的脉搏会加快，因为五分钟的注意力会让它紧张。所以真的，每当医生测你的脉搏，它永远不是你真实的脉搏跳动次数——它永远比医生给你测之前多。每当医生握住你的手，你就开始变得警觉了。 And if the doctor is a lady doctor you will be more alert, and it will go faster. So whenever a lady doctor counts your pulse reduce it by ten. Then that will be exactly your pulse count -- otherwise there will be ten more counts per minute. 如果是个女医生，你会更警觉，你的脉搏会跳的更快。所以每当一个女医生测你脉搏，把测出来的跳动次数减10下。这会是你精确的跳动次数——否则你每分钟会多出10下。 Whenever you bring your consciousness to any part of the body, that part becomes tense. You become tense when someone observes you; the whole body becomes tense. When you are alone you are different. When someone enters the room you are not the same. The whole body is going at a faster rate. You have become tense. So don't make much fuss about relaxation or you will be obsessed with it. For five minutes simply relax easily and forget. Your forgetting will be helpful and it will bring a deeper relaxation to the body. 每当你把意识/觉知带到身体任何一个部位，那个部位都会变得紧张。当别人看你时，你会变得紧张；整个身体会紧张。当你一个人时，你不一样。当有人走进房间，你就会变得不一样。你心跳加快。你紧张起来。所以不要对放松大惊小怪，也不要被它困扰。用五分钟时间，只是轻易的放松，把身体忘掉。你的遗忘会有帮助，它会让身体更加放松。
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