变革巨浪的实践
Great Waves of Change Practices
It is important to use and apply practices that can bring a greater clarity and certainty to your life. The practices below are from the chapters of The Great Waves of Change and from other writings by MV Summers. With any practice, it is valuable to practice at regular intervals over time to deepen your experience. These practices build the kind of skills and awareness that you will need to prepare.
重要的是运用和实践可以为你的生命带来更大清晰度和确定性的练习。以下练习摘自《变革的巨浪》的章节和MV Summers的其他著作。无论采用哪种练习，定期练习以加深体验都是有价值的。这些练习培养了你在准备过程中所需的技能和觉知。
There are many practices here to choose from. Each is important. Choose what is most appropriate to your needs and interests at this moment, but do not neglect the others, for they are all important in deepening your connection to Knowledge, the Knowing Mind within you, and in preparing you for the Great Waves of change.
这里有许多练习供你选择。每一个都很重要。选择最适合你当前需求和兴趣的练习，但不要忽视其他练习，因为它们对于加深你与内在的内识、知晓心智的连接，以及为应对变革巨浪做好准备都非常重要。
~ Where to live
在哪里生活？
Ask yourself, “Where should I live?” Keep asking, and the steps will begin to appear if there is any change you must make in this regard. You cannot ask only once. You must ask repeatedly. You must be with the question. You must live with the question and be open, really open, to what might be presented to you, particularly if you already sense that where you are is not permanent, or you have concern over its viability as a place to live in the future.
问问自己：“我应该住在哪里？”不断地问这个问题，如果你需要做出任何改变，步骤将开始显现。你不能只问一次。你必须反复提问。你必须与这个问题同行，真正开放地对待可能出现的答案，特别是如果你已经感觉到你目前的居住地不是持久的，或者你对未来作为居住地的可行性有所担忧。
Chapter 2: The Great Waves and Your Life
~ Recognizing the signs
识别迹象
To begin, you must learn to become still and observant—looking without judging, looking without coming to conclusions, looking for signs. The signs are not everywhere, but they are abundant enough that if you are observant and give yourself to being observant as you pass through your day, then you will begin to see things, and they will stand out from everything else. They will stand out. They will impress you more than just the usual kinds of fascinating things or disturbing things you may hear about or read about. They will impress you at a deeper level. Pay attention. Write them down. Keep a record of them with a date and a time and a place so you can begin to bring the pieces of the puzzle together.
要开始，你必须学会保持安静和观察——在不加评判的情况下观察，不得出结论的情况下观察，寻找迹象。迹象并不处处可见，但它们足够多，只要你保持观察，并在日常生活中全心投入，那么你就会开始看到这些迹象，它们会从其他事物中脱颖而出。它们会给你留下比通常的迷人事物或困扰事物更深刻的印象。请注意这些迹象。把它们写下来，记录下日期、时间和地点，以便你可以开始将这些拼图碎片组合在一起。
Chapter 4: The Freedom to Move with Knowledge
~ Where you are now
你现在的位置
The great evaluation begins with taking stock of where you are now—how you spend your time, your energy, your focus and your interests.
重大的评估从审视你现在的位置开始——你如何花费时间、能量、注意力和兴趣。
Where is your life being given away?
你的生命在哪些方面被浪费掉了？
What is it being focused upon?
什么是你的重点关注？
Where is it being assigned?
你的生命被分配到了哪里？
You only have so much energy in the day, so much time in the day and so much space within your mind to consider things.
你每天只有如此多的能量、如此多的时间以及在你的心灵中只有如此多的空间来考虑问题。
Where is that all going now?
现在这一切都花费在什么地方？
What are you doing?
你在做什么？
What are your priorities?
你的优先事项是什么？
Where are you gaining energy in your life, and where are you losing it?
你在生命中从哪里获得能量，又从哪里失去能量？
To whom are you losing it, or to what are you losing it?
你把能量浪费在了谁身上，或者浪费在了什么事情上？
Where do you feel certainty, and where do you feel uncertain?
你在哪些方面感到确定，在哪些方面感到不确定？
What relationships are you in now that give you a sense of certainty and direction?
你现在拥有的哪些关系让你有一种确定感和方向感？
Which relationships cloud that certainty or obstruct it completely?
哪些关系模糊了这种确定感，或者完全阻碍了它？
Where are you right now?
你现在在哪里？
Who are you with, and what are you doing with them?
你和谁在一起，你们在做什么？
What do you own, and is it giving you strength or taking strength away from you?
你拥有什么关系，这些关系是给你力量，还是在消耗你的力量？
What do you believe, and are your beliefs giving you clarity, or are they a replacement for Knowledge itself?
你相信什么？这些信念是给你带来了清晰，还是在替代内在的内识？
Where is your time going?
你的时间都花在哪里？
If you sit in meditation, what is concerning your mind?
如果你坐下来冥想，你的心灵集中在哪些问题上？
Where is your mind going, and what problems is it solving?
你的心灵飘向何处，它在解决哪些问题？
Chapter 5: The Deep Evaluation
~ Possessions
财产
Begin then with simple things. Review everything that you own. Everything that you own, even insignificant things, has a value to you of some kind and in a subtle way represents an influence. If your life is full of things that have no usefulness or purpose, then they are taking time and energy from you to a certain degree. You still own them, and so you are still in relationship with them. They are occupying space in your home and in your mind. Everything you own really either needs to be fundamentally practical and necessary or personally very meaningful, and that meaning must come in a way that supports who you are now and where you feel you are heading in life.
从简单的事情开始。回顾你拥有的一切。你拥有的一切，即使是微不足道的东西，对你来说都有某种价值，并且以一种微妙的方式代表了一种影响。如果你的生命充满了没有用处或没有目的的东西，那么它们在某种程度上正在耗费你的时间和能量。你仍然拥有它们，因此你仍然与它们有关系。它们占据了你家的空间和你的心灵空间。你拥有的一切，要么需要是根本实用和必要的，要么需要对你个人非常有意义，而且这种意义必须以一种支持你现在的身份和你认为你在生命中前进方向的方式体现出来。
Chapter 5: The Deep Evaluation
~ Sorting out possessions
整理财物
The process is one of sorting out, bringing a greater objectivity into your life—looking at every possession that you have and asking, “Is this really useful to me? Is it personally meaningful to me? And does it enhance and strengthen my awareness and understanding of myself?”
这个过程就是理清思绪，为你的生命带来更大的客观性——查看你拥有的每一件物品，并问自己：“这对我真的有用吗？对我个人有意义吗？它是否提升和加强了我对自己的觉知和理解？”
Chapter 5: The Deep Evaluation
~ Relationships
关系
Regarding relationships that you choose and select for yourself, you must evaluate each one: “Is this relationship strengthening me or weakening me? Is this person moving in the direction that I must move? Do we have a greater destiny together, or should I release this person to follow their own journey in life?”
关于你为自己选择的关系，你必须评估每一个关系：“这段关系是在增强我还是削弱我？这个人是否朝着我必须前进的方向前进？我们是否有共同的更大天命，还是我应该让这个人去追随他们自己的生命旅程？”
Chapter 5: The Deep Evaluation
###~ Evaluating discomfort
评估不适
The truth is you are not where you need to be in life, and you know this, and that is why you are uncomfortable. Do not try to get rid of the discomfort, for it is a sign within you that your life must move, that there is change that must be brought about, and that you must do it. Allow yourself to be with the discomfort. Feel it. See what it is telling you. See where it is taking you. Where are the points of discomfort? Where is the lie being lived in your life? What are the mistruths you are telling yourself about your relationship with this person, this place or this thing?
事实是，你没有处在你生命中需要的位置，你知道这一点，这就是为什么你感到不适。不要试图摆脱这种不适，因为它是你内心的一个迹象，表明你的生活必须发生变化，必须进行某种改变，而这是你必须去做的。允许自己与不适相处。感受它。看看它在告诉你什么。看看它将你带到哪里。哪里是不适的点？你生命中的谎言在哪里存在？你对这个人、这个地方或这个事物的关系上对自己撒了什么谎？
Chapter 5: The Deep Evaluation
~ What to watch for in the world
关注世界动态
You must become aware of situations around the world regarding the availability of food and water.
你必须关注全球食物和水资源的可用情况。
You must become aware of changes in climate and its effects upon food production in the world and its effects upon the well-being of people in both urban and rural environments.
您必须关注气候的变化及其对世界粮食生产的影响，以及对城市和农村环境中人们福祉的影响。
You must be aware of political and economic instability and how it is manifesting within certain places.
你必须关注政治和经济的不稳定性及其在某些地方的表现。
You must be aware of any outbreaks of pandemic illness.
你必须关注任何疫情爆发。
You must be aware of conflicts that continue to exist and conflicts that may emerge in the future. When you look at the world, look for these things. Just bear witness to them and see if there are any signs. Not everything you will look at is important. Not everything you look at will be a sign.
你必须关注持续存在的冲突以及未来可能出现的冲突。当你观察世界时，要留意这些事情。仅仅作为见证者，看看是否有任何迹象。并非你观察的所有一切都很重要，并非所有事物都是迹象。
Chapter 6: Relationships and The Great Waves
~ Doing what you know
做你知道的事情
Ask yourself, “What must I do now in order to prepare myself and my family?” Already there are things you know you must do. Perhaps you have known them for some time. You must do them now. Do the things you know you must do today, and tomorrow you will know other things that you must do. If you do them, you will know more things that you must do. It is by doing that you gain greater clarity. Completing the tasks you know you must do shows you the other tasks that must be completed.
问问自己：“我现在必须做些什么来为自己和家人做好准备？”你已经知道你必须做的事情，也许你已经知道这些事情有一段时间了。现在你必须去做。今天做你知道必须做的事情，明天你将会知道其他必须做的事情。如果你去做这些事情，你将会知道更多必须做的事情。正是通过行动你才能获得更大的清晰度。完成你知道必须做的任务，会让你看到其他必须完成的任务。
Chapter 7: Preparing Your Family
~ Assets and liabilities
资产和负债
You must think of these things now—not emotionally, but reasonably—considering your advantages and disadvantages based upon where you live, how you live and how you travel about. What assets do you have? What are your liabilities? What is the strength of your position? Do you need to change your living circumstances radically in the face of the Great Waves of change? If so, you will need to do this fairly quickly because these things take time, and time is what you do not have a lot of. If there are shortages of fuel, or if the price of everything escalates beyond what you can afford, what will you do then?
你现在必须理性地考虑这些问题，而不是情绪化地考虑——根据你生活的地点、生活方式以及出行方式来考虑你的优点和缺点。你拥有哪些资产？你有哪些负债？你的位置有多强？面对变革的巨浪，你是否需要彻底改变你的生活环境？如果是的话，你需要尽快做出改变，因为这些事情需要时间，而你没有太多时间。如果出现燃料短缺，或者一切物品的价格上涨超出你的承受范围，那你该怎么办？
Chapter 8: The Danger of Isolation
~ Escaping isolation
摆脱孤立
You must bridge your isolation. Become involved in your local community. Speak in your local city councils and governments. Find out what your town or your city or your nation is doing to prepare for these great difficulties. Read, become educated, go visit people, participate. Escape your isolation and self-obsession. Become involved. Become an advocate. Share the revelation in this book with other people. Read what other people are discovering as they begin to discern the Great Waves of change. This is healthy for you. It is redemptive for you. It will give you confidence if you act. If you do nothing, your confidence will fall away, and you will sink into despair. Then you will be truly powerless and truly vulnerable.
你必须打破孤立。参与到你当地的社区中。参与当地市议会和政府的讨论。了解你的城镇、城市或国家正在为这些重大困难做些什么。阅读，获取教育，去拜访他人，参与其中。摆脱孤立和自我沉迷。积极参与。成为一名倡导者。与他人分享这本书中的启示。阅读其他人在开始识别变革的巨浪时发现的内容。这对你来说是健康的，对你来说是救赎的。如果你采取行动，它会给你信心。如果你无所作为，你的信心会消失，你将陷入绝望。那时你将真正无力和脆弱。
Chapter 8: The Danger of Isolation
~ Dangerous places to live
危险的居住地
If you live in a desert region of the nation, you may have to leave, as there may be no water for you in the future, and it may be very difficult for food to reach your community. Do not live near moving water, near rivers that will overflow in the face of violent weather and changing climate conditions. It is wise to move away from coastal regions that will be affected by violent weather and in many cases from certain large cities that will be subject to extreme social unrest.
如果你居住在国家的沙漠地区，你可能需要搬迁，因为未来可能没有水源，而且食品可能很难到达你的社区。不要居住在流动的水体附近，例如在暴风雨和气候变化条件下可能会泛滥的河流附近。明智的做法是远离会受到暴风天气影响的沿海地区，以及许多情况下远离那些可能发生极端社会动荡的大城市。
Chapter 8: The Danger Of Isolation
~ How Knowledge speaks to you
内识如何对你说话
Knowledge will speak to you through your thoughts, through your feelings. But it will not speak through fear, it will not speak through fantasy, and it will not speak to your preferences. You must be open, asking Knowledge within yourself, “What must I do now? What is the next step for me? How shall I regard this particular situation? What decision should I make regarding this particular thing?”
内识会通过你的感想和感觉与你交流。但它不会通过恐惧、幻想或个人偏好来传达。你必须保持开放，向内心的内识提问：“我现在必须做什么？我下一步该怎么做？我应如何看待这个特定情况？对于这个特定的事情，我应该做出什么决定？”
Chapter 8: The Danger of Isolation
~ Bringing questions to Knowledge
将问题带给内识
Here you must bring everything to Knowledge. Ask Knowledge, “Is this a good idea?” Ask Knowledge, “Should I follow the recommendations of this person?” Perhaps you will feel resistance; perhaps Knowledge will be silent. Both indicate that you should stop and not proceed with that decision or follow that person.
在这里，你必须把所有问题带给内识。问内识：“这是个好主意吗？”问内识：“我应该遵循这个人的建议吗？”也许你会感到抵触；也许内识会保持沉默。这两种情况都表明你应该停止，不要做出这个决定或跟随这个人。
Chapter 8: The Danger of Isolation
~ People and community
人际关系和社区
Rethink your life—your relationship with where you live, the house you live in, your work, your transportation, your relationships.
重新思考你的生活——你与居住地的关系、你所住的房子、你的工作、你的交通方式、你的关系。
Who is wise amongst those whom you know?
在你认识的人中，谁是明智的？
Who has skills?
谁拥有技能？
Who is strong?
谁是强大的？
Who can face the Great Waves of change?
谁能够面对变革的巨浪？
Learn what the resources of your community are.
了解你社区的资源。
What can they provide?
他们能提供什么？
What assets do they really have that can support you and your community?
他们真正拥有的哪些资产可以支持你和你的社区？
Chapter 8: The Danger of Isolation
~ Where to place your faith
将信仰放在哪里
Your question, then, is where will you place your faith?
那你的问题是，你将把信仰放在哪里？
Where is your faith placed even right now?
你现在的信仰在哪里？
What will give you true strength, confidence, courage and determination?
什么会给你真实的力量、信心、勇气和决心？
What will give you the power to overcome your own weaknesses, your own ambition, your own inhibition and your fear of disapproval by others?
是什么让你有力量克服自己的弱点、自己的野心、自己的抑制和对他人不认可的恐惧？
What will give you the power to overcome your social conditioning to meet a greater need and a greater set of problems?
什么会给你力量去克服社会条件对你的影响，以应对更大的需求和更复杂的问题？
What will keep you above fear and hopelessness?
什么会让你保持在恐惧和绝望之上？
Chapter 11: Where Will You Place Your Faith?
~ Beginning guidelines
初步指导
“Recommendations for Living in a Great Waves World” are really only beginning guidelines because everyone’s circumstances will be somewhat different, and everyone has a unique mission and purpose in life to discover and to fulfill. So beyond establishing initial steps and building a basic foundation, you will have to rely upon Knowledge within yourself and Knowledge within others to navigate the changing and uncertain times ahead.
“在巨浪世界中生活的建议”实际上只是初步的指导，因为每个人的情况会有所不同，每个人都有独特的使命和生命目的需要发现和实现。因此，在建立初步步骤和打下基本基础之后，你将不得不依靠内心的内识和他人的内识来应对未来不断变化和不确定的时代。
Chapter 12: Your Purpose and Destiny in a Changing World
~ The importance of inner preparation
内在准备的重要性
Your inner preparation here is more significant than anything you do on the outside, for whatever you do on the outside is a temporary expedient. You cannot store food for the rest of your life. You cannot protect yourself from every event and eventuality. You cannot stockpile for decades. And there will be no place on Earth that will be entirely safe or beyond the reach of the Great Waves of change.
你的内在准备比你在外部做的任何事情都更加重要，因为你在外部做的任何事只是暂时的应急措施。你不能为余生储存食物。你不能保护自己免受所有事件和可能性的影响。你不能储备数十年所需的物资。地球上没有任何地方能够完全安全或在变革巨浪的的影响之外。
Chapter 12: Your Purpose and Destiny in a Changing World
~ Knowing the truth
知道真理
There are three stages in knowing something: seeing, knowing and acting. The knowing aspect of this, the second part of this process, involves a deeper resonance and self-inquiry. One must ask, “Is this the truth? Must I take action regarding this?” You can even take a position against what you are seeing to see what kind of response occurs within you. You may test it in this way. You may challenge it. But in the end, if it is true, you will see there is a great certainty that action must be taken regarding that which you see and know.
认识某事有三个阶段：观察、知道和行动。这个过程的第二部分，即知道阶段，涉及更深层面的共鸣和自我探究。你必须问自己：“这是真的吗？我必须对此采取行动吗？”你甚至可以对你所看到的持反对意见，以观察你内心的反应。你可以通过这种方式进行测试。你可以挑战它。但最终，如果它是真的，你会发现对你所见和所知的事情必须采取行动是有很大确定性的。
Chapter 14: Seeing, Knowing and Taking Action
~ Studying the Great Waves of change
研究变革的巨浪
One must be willing to look, to really look at something, to really look at the Great Waves of change—to read about them, to investigate them, to see what they are, to learn more about the Great Waves and how they are affecting people in the world today and their potential for altering the course of human history. What are the implications? People have studied this. Intelligent people have looked at this and are warning others. What is the meaning of this? What are its implications? How could it alter your life and the lives of other people?
你必须愿意去观察，真正地观察某事，真正地观察变革的巨浪——阅读相关资料，调查这些变化，了解它们是什么，学习更多关于这些变化的知识，了解它们如何影响当今世界的人们以及它们改变人类历史进程的潜力。这些变化的含义是什么？人们已经对这些进行了研究。明智的人已经观察到这些变化并向他人发出警告。这意味着什么？它的含义是什么？它可能如何改变你的生活和其他人的生活？
Chapter 14: Seeing, Knowing and Taking Action
~ Being with what you know
与所知共处
Then there is being with what you know and have seen. “What does this really mean for me? Is this really true? And what must I do?”
然后就是与你所知道和所看见的内识共处。“这对我来说真正意味着什么？这是真实的吗？我必须做些什么？”
Chapter 14: Seeing, Knowing and Taking Action
~ What undermines your certainty
什么削弱了你的确定性
Observe yourself. See what your mind tells you. Listen to the different voices within you. Do you use reason or emotion or the consensus of others or authority figures to dissuade you from being with something that you see? What are the ways that you undermine your certainty and invalidate your own experience? Do you use reason or faith or assumptions or other people’s authority or convention or history—what do you use to betray yourself and your experience? You must know this. You must know both your strengths and your weaknesses. You must know your tendencies regarding seeing, knowing and acting.
观察自己。注意你内心的声音。听听你内心的不同声音。你是否依赖理性、情感、他人的共识或权威人物来劝阻自己去面对你所看到的内识？你是如何削弱自己的确定性和无视自己的经验的？你是否依赖理性、信仰、假设、他人的权威、惯例或历史来背叛自己和自己的经验？你必须知道这一点。你必须知道自己的优点和弱点。你必须知道自己在观察、知道和行动方面的倾向。
Chapter 14: Seeing, Knowing and Taking Action
~ What you will follow
你会追随什么
The Great Waves of change are coming. They are building. They are emerging on the horizon. They are already affecting millions of people around the world.
变革的巨浪正在到来。它们正在积累，正在地平线上显现。它们已经在影响全球数百万人。
What will you do now?
你现在会做什么？
What will you follow?
你会追随什么？
What voice within yourself will you follow?
你内心的哪个声音会成为你的指引？
What wisdom beyond yourself will you heed?
你将听从什么超越你自身的智慧？
How much courage will you muster?
你会鼓起多大的勇气？
How far will you go in your preparation?
你会在准备上走多远？
How seriously will you take the situation?
你将多么认真地对待这种情况？
To what degree will you compromise yourself to meet the intentions or the expectations of others?
你会在多大程度上妥协自己以迎合他人的意图或期望？
Chapter 14: Seeing, Knowing and Taking Action
~ Preparing your children
准备你的孩子
You must prepare your children, for they will be living and entering into a world of ever greater change and difficulty. You strengthen them not by telling them what is coming, but by strengthening their connection to Knowledge, by teaching them the difference between fantasy and reality, by helping them to discern the nature of their own strengths and weaknesses, by sharing with them the wisdom that you have learned in life and by showing them where they can gain greater wisdom through the experiences of others.
你必须为你的孩子做好准备，因为他们将生活在一个变化和困难越来越大的世界中。你并不是通过告诉他们即将发生什么来增强他们的能力，而是通过加强他们与内识的联系，教他们区分幻想与现实，帮助他们辨别自己优点和弱点的性质，分享你在生活中学到的智慧，并展示他们可以通过他人的经验获得更大智慧的途径来增强他们的能力。
Chapter 14: Seeing, Knowing and Taking Action
There is much more wisdom to be found at www.greatwavesofchange.org
在 www.greatwavesofchange.org 上可以找到更多的智慧。
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Stillness Meditation Practice
静心冥想练习
Practicing stillness is essential if you are to experience the deeper movement of your life and to receive the guidance of Knowledge within yourself in preparing for the Great Waves of change. Here you will be going beneath the surface of your mind to experience quieter levels of thought or even no thought at all. This is extremely restful and rejuvenating.
如果你希望体验生命的更深层面的运动，并在为变革巨浪做准备时接受内在内识的指引，练习静心是至关重要的。在这里，你将深入你心灵的表面，体验更安静的心灵层面，甚至是完全无感想的状态。这是极其放松和恢复活力的。
There are four important elements to build a meditation practice of this kind. First, it is important to practice in a quiet place without distractions or interruptions. Dedicate, if possible, a small place in your home for this purpose and enhance that environment to support your practice.
建立这种冥想练习有四个重要因素。首先，必须在安静的地方练习，不受干扰或打扰。如果可能的话，在家中专门辟出一小块地方用于此目的，并改善环境以支持你的练习。
Second, you need to be physically comfortable while you practice. Since you will be sitting for this practice, find a comfortable chair or cushions to support you.
其次，你需要在练习时保持身体舒适。由于你将坐着进行练习，找到一个舒适的椅子或垫子来支持你。
Third, you will need to approach your practice with a passive attitude. This means that you are in a relaxed state of mind, not trying to get anything such as insights or answers. You are moving towards achieving a state of stillness or meditation.
第三，你需要以一种被动的态度来对待你的练习。这意味着你处于放松的心理状态，不试图获得诸如洞见或答案等东西。你是朝着实现静心或冥想状态的目标前进。
Lastly, you need something to focus your mind on so that it does not constantly wander. You can do this either by following your breath or by uttering silently a meaningless word or sound. If your mind begins to wander to thoughts or memories, gently bring it back to your breath or to the sound that you are using. Whatever happens, just keep bringing your mind back to your breath or your sound. Keep bringing your attention back. Using your breath or this sound will, over time, bring you into the experience of deeper and more subtle levels of the mind, like a pebble sinking into a deep pool. Here you are entering the realm of Knowledge, beyond the reach of the intellect.
最后，你需要一些东西来集中你的注意力，以防止它不断游离。你可以通过关注你的呼吸或默念一个没有意义的词语或声音来实现。如果你的心灵开始游离到其他感想或记忆中，轻轻地将它拉回到你的呼吸或你所用的声音上。不论发生什么，始终将你的注意力带回到呼吸或声音上。使用你的呼吸或声音，随着时间的推移，将引导你进入更深层面和更微妙的心灵状态，就像小石子沉入深池一样。在这里，你将进入内识的领域，超越理智的范围。
Therefore, to begin, take time and go to your dedicated practice space. Turn off your phone and any other devices that could interrupt your practice time. Sit up comfortably in a chair or on the floor. Take a series of deep breaths in order to relax. Close your eyes and begin to focus on either your breathing or upon a word or sound. You can naturally follow your breath or you can utter a word silently. In the study of Steps to Knowledge, the sound Na Rahn is recommended. Here you say to yourself softly Na on the inhale and Rahn on the exhale.
因此，要开始练习，请抽出时间前往你专门的练习空间。关闭手机和任何其他可能打扰你练习时间的设备。坐在一个舒适的椅子上或地板上，进行一系列深呼吸以放松身体。闭上眼睛，开始集中注意力在你的呼吸或一个词语或声音上。你可以自然地关注你的呼吸，或者默念一个词语。在内识进阶中，建议使用声音 Na Rahn。在这里，你在吸气时轻声说 Na，在呼气时说 Rahn。
Whether you follow your breath or use a sound such as Na Rahn, it is important to stay with it. Your mind will tend to wander, calling up images or problems, memories or concerns. As you continue, practicing stillness will become easier, and you will find yourself experiencing a very relaxed, but alert state. If you find initially that you tend to fall asleep, this is all right. It just means that you may have a pronounced need for rest. Eventually you will not fall asleep, but instead, achieve a state of meditation, which is actually even more restful then sleep.
无论你是关注呼吸还是使用如 Na Rahn 的声音，保持专注是重要的。你的心灵可能会游离，出现图像、问题、记忆或担忧。随着练习的继续，静心会变得更加容易，你会发现自己处于一种非常放松但警觉的状态。如果你发现一开始容易入睡，这没关系。这只是意味着你可能非常需要休息。最终，你不会入睡，而是进入一种冥想状态，这实际上比睡眠更为休息。
Be patient in learning to meditate. It could take several months to establish this practice. Twenty minutes of meditation, twice a day, will bring tremendous rewards. Studying Steps to Knowledge will give you a solid foundation for building this and other practices that will deepen your experience.
学习冥想需要耐心。建立这种练习可能需要几个月的时间。每天两次，每次二十分钟的冥想，将带来巨大的回报。内识进阶将为你建立这一和其他练习提供坚实的基础，从而深化你的体验。
Here you are taking a journey beneath the surface of your mind into deeper states of consciousness. You are building a strong connection to Knowledge, a connection that will stay with you in all circumstances. This will give you strength, clarity and certainty in the increasingly uncertain times ahead.
在这里，你将踏上心灵表层下的旅程，进入更深层面的意识状态。你正在建立与内识的强大联系，这种联系将伴随你在所有情况下。这将给你在未来日益不确定的时代中带来力量、清晰和确定性。
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Four Pillars Review Practice
四大支柱的回顾实践
Take some quiet time each week to review the Four Pillars of your life, remembering that each Pillar is important. Though one may require more effort or attention at any given moment, they are all equally important. Like the four legs of a table, each must be strong. No one Pillar can be sacrificed for the others. You cannot build one to the neglect of all the others, or nothing great can be given to you or realized because you will not have built a strong enough foundation.
每周抽出一些安静的时间来回顾你生活中的四大支柱，记住每一个支柱都很重要。虽然在任何特定时刻，某一个支柱可能需要更多的努力或关注，但它们都是同等重要的。就像桌子的四条腿，每一条都必须强健。没有一个支柱可以为了其他支柱而牺牲。你不能在忽视其他支柱的情况下去建立一个支柱，否则你将无法获得或实现任何伟大的成就，因为你没有建立一个足够强大的基础。
The Pillar of Relationship
关系支柱
Come to the first Pillar, the Pillar of Relationship, which includes your relationships with people, places, possessions and even with situations and conditions in the world. Feel the condition of this Pillar, the condition of your relationships. Ask within yourself, “Is there anything I need to know about any of my relationships?” Ask this question in such a way that only yes or no can be the answer. If the answer is no, that is fine. Yet if the answer is yes, then seek out which relationship this might be. If a relationship comes to mind, ask yourself, “Is there something I need to know here?” Then open yourself to receive what that could be. This may only take a moment, but you must be very present. Insights can come to you during practice or at any time afterwards. What is important is that you are making yourself available to Knowledge and that you have the willingness and readiness to know.
首先关注关系支柱，它包括你与人、地方、财产甚至世界中的情况和条件的关系。感受这个支柱的状态，你的关系的状态。问自己：“我是否需要知道关于我任何关系的事情？”以只能得到“是”或“否”的方式提问。如果答案是“否”，那也没关系。然而，如果答案是“是”，那探寻可能是哪个关系。如果有关系浮现在你心灵中，问自己：“这里是否有我需要知道的事情？”然后开放自己去接受可能的启示。这可能只需要片刻，但你必须非常专注。洞见可能在练习过程中或之后的任何时间出现。重要的是，你正在使自己能够接触到内识，并且你有意愿和准备去知道。
The Pillar of Career and Providership
职业与供给支柱
Now go on to the Pillar of Career and Providership, the Pillar that deals with work, money and contribution in the world. Feel the condition of this Pillar. Continue the same process: “Is there anything I need to know regarding my career and providership in the world?” If something comes to mind, ask yourself, “Is there something I need to know here?” Then open yourself to what that could be. Your insights may come to you in the form of images, ideas, feelings or strong physical sensations, depending upon your individual nature and orientation.
现在转到职业与供给支柱，这个支柱涉及工作、金钱和对世界的贡献。感受这个支柱的状态。继续进行相同的过程：“关于我的职业和供给，在这个世界上是否有我需要知道的事情？”如果有某些想法浮现在你的心灵中，问自己：“这里是否有我需要知道的事情？”然后开放自己去接受这些可能的启示。你的洞见可能以图像、想法、感觉或强烈的身体感觉的形式出现，具体取决于你个人的自然性和倾向。
The Pillar of Health
健康支柱
Then go on to the Pillar of Health, which includes your physical, mental and emotional health. Feel the condition of this Pillar. Ask yourself, “Is there anything that I need to know about my health or about the health of those who are close to me?” If something comes to mind, ask yourself, “Is there something I need to know here?” If there is, open yourself to it. Face it. Receive it.
接下来关注健康支柱，它包括你的身体、心理和情感健康。感受这个支柱的状态。问自己：“关于我的健康或我亲近的人的健康，是否有我需要知道的事情？”如果有某些感想浮现在你的心灵中，问自己：“这里是否有我需要知道的事情？”如果有，开放自己去接受它。面对它。接纳它。
The Pillar of Spiritual Development
精神发展支柱
Then go on to the Pillar of Spiritual Development and feel the condition of this Pillar. Ask yourself, “Is there something I need to know regarding my spiritual development?” And as with all of the other Pillars, if something comes to mind, ask yourself, “Is there something I need to know here?”
接下来关注在精神上发展的支柱，感受这个支柱的状态。问自己：“关于我的精神发展，是否有我需要知道的事情？”就像对待其他支柱一样，如果有某些感想浮现在你的心灵中，问自己：“这里是否有我需要知道的事情？”
The Four Pillars Practice over time will yield important insights about your life. It is important to record these insights in a journal and review them periodically. Some insights have immediate significance, and others become relevant over time.
随着时间的推移，四大支柱练习将带来关于你生命的重要洞见。记录这些洞见在一个日志中，并定期回顾是很重要的。有些洞见具有即时意义，而另一些则随着时间的推移而变得相关。
As you continue this practice and record your insights, you will see that you really are receiving insights from Knowledge and signs from the world.
当你继续进行这个练习并记录你的洞见时，你会发现你确实在从内识中获得洞察力，并从世界中得到迹象。
In visiting your Four Pillars, take as long as is necessary to complete this process. This will give you the structure you can use to maintain an awareness of these four fundamental areas of your life. As you practice over time, you begin to build, brick by brick, stone by stone, a foundation that the world cannot shake or undermine.
在访问你的四大支柱时，花费必要的时间来完成这个过程。这将为你提供一个结构，使你能够保持对生命这四个重要领域的觉知。随着时间的推移，你开始一点一点地建立一个世界无法动摇或削弱的基础。
