时间：02/17/2024 02/18/2024
地点：星湖禅修中心
主讲：Sara
打坐参禅
气流的平顺与延展
气流的平顺与延展，是身体、情绪与心念深入转化的关键。通过让呼吸变得柔和、稳定、绵长，身体会松开，情绪会舒缓，心也更容易回到清明的状态。
一、什么是气流的平顺与延展？
它是指让呼吸在不勉强的状态下，自然变得细腻、稳定而深长。呼吸越平顺，身心越安稳；呼吸越延展，内在越宽广。
二、气流平顺的基础
1.自然呼吸：不控制、不用力，顺其自然。
2.放松身体：身体松开，呼吸才能顺畅。
3.柔和吸气：吸气细、轻、深而不急促。
4.绵长呼气：呼气缓慢、安稳，带动身体松动。
5.让呼吸自己变长：不强求延长，只是让它自然展开。
三、气流平顺的益处
1.情绪更平稳：呼吸稳定会降低焦虑与紧张。
2.身心更放松：深缓呼吸带动神经系统放松。
3.注意力提升：呼吸越均匀，心越清明。
4.身体更有能量：呼吸改善使身体代谢更顺畅。
5.觉知更细腻：平顺呼吸让内在感受更敏锐。
四、促进气流平顺的方法
1.放松肩颈：让呼吸不受阻。
2.从鼻吸鼻呼：保持湿润与稳定。
3.延长呼气：让心更快安定下来。
4.注意气息的温度与流动：提升敏感度。
5.用身体感受呼吸：让呼吸与身体协调。
五、关于呼吸的小知识
呼吸越长越好吗？
不是，关键是自然与不勉强。
为什么呼吸会变急？
多半是身体紧绷或情绪紧张导致。
深呼吸需要用力吗？
不需要，用力会破坏平顺感。
总结
气流的平顺与延展，是让身体松开、情绪舒缓、心回到安定的重要途径。当呼吸自然柔和地流动，身心灵都会随之展开。
Date: 02/17/2024 02/18/2024
Location: Star Lake Meditation Center
Teacher: Sara
Sitting Meditation
Smoothness and Expansion of Breath
The smoothness and expansion of breath are keys to deeper transformation of the body, emotions, and mind. Gentle, stable, and extended breathing allows the body to soften, emotions to settle, and the mind to return to clarity.
1. What Is Smooth and Expanded Breathing?
It refers to allowing the breath to naturally become finer, steadier, and deeper without force. The smoother the breath, the calmer the mind; the longer the breath, the wider the inner space.
2. Foundations of Smooth Breathing
1.Natural breathing: No control or effort—just allowing.
2.Relaxed body: Breath flows only when the body releases tension.
3.Gentle inhalation: Soft, light, deep, and unhurried.
4.Extended exhalation: Slow and steady, softening the body.
5.Let breath lengthen itself: No forcing, only unfolding.
3. Benefits of Smooth Breathing
1.Emotional stability: Smooth breath reduces anxiety and tension.
2.Deep relaxation: Slow breathing calms the nervous system.
3.Clearer attention: The more even the breath, the clearer the mind.
4.Better vitality: Improved breathing enhances physical energy.
5.Refined awareness: Smooth breath heightens inner sensitivity.
4. Ways to Cultivate Smooth Breath
1.Relax shoulders and neck: Remove breath blockages.
2.Inhale/exhale through the nose: Maintain stability and moisture.
3.Extend exhalation: The fastest way to settle the mind.
4.Notice temperature and flow: Sharpen awareness.
5.Feel breath in the body: Integrate breath with movement.
5. Facts About Breathing
Is longer breath always better?
No—naturalness is the key.
Why does breath become rapid?
Usually due to physical tension or emotional stress.
Should deep breathing require effort?
No—effort disrupts smoothness.
Conclusion
Smooth and expanded breathing is an essential gateway to physical relaxation, emotional ease, and mental clarity. When breath flows softly and naturally, the body, emotions, and mind unfold together.
