萨古鲁：如何改善你的睡眠质量？

Sadhguru looks at the role of sleep and the importance of sleeping in absolute relaxation. He speaks about the Shambhavi Mahamudra, which blurs the line between being asleep and awake. He speaks about the significance of improving sleep quality rather than raising the quantum of sleep, and explains that this is an important step towards meditativeness.

萨古鲁探讨了睡眠的作用和彻底放松的睡眠的重要性。他谈到Shambhavi Mahamudra（香巴维大手印），它模糊了睡眠和清醒之间的界限。他也谈到了改善睡眠质量的重要性，而不是增加睡眠时间，并解释说，这是迈向冥想的重要的一步。

Questioner: I tend to have a lot of visions in my sleep. I was wondering if you could talk about that.

提问者：我在睡眠中往往会有很多幻象。我在想您能不能谈谈这个问题。

Sadhguru: Once, a burglar was caught stealing, and he was taken to the court. On the surface, this man was well-to-do, so the judge asked him, “You have enough in life. Why are you stealing from other people?” The burglar said, “Well, you know, the wise have always said, ‘Whatever a man may have, he always wants more.’” The judge looked at him and said, “Okay. I give you 10 years. If you want more, tell me.”

Sadhguru（萨古鲁）：有一次，一个窃贼被抓到偷窃，他被带到法庭。从表面上看，这个人很富裕，所以法官问他，“你的生活已经很富足了。为什么还要偷别人的东西 ？”窃贼说：“嗯，你知道，智者总是说，无论一个人拥有什么，他总是想要更多。”法官看着他说，“好吧。我判你10年。如果你想要更多，就告诉我。”

At least in sleep, don’t look for more. It would be fantastic if you did not look for more in wakefulness either – simply be. If that is not possible for you right now, at least in sleep, do not ask for more – simply sleep. You can make sleep into a phenomenally productive process so that you will need less sleep. If you sleep in absolute relaxation, the gene expression and other processes in the body will happen more quickly and more efficiently. That means you will wake up sooner.

至少在睡眠中，不要寻求更多。如果在清醒状态中，你也不去寻求更多，就单纯地存在着，那将会很棒。如果你现在做不到，至少在睡眠中不要要求更多——纯粹地睡觉。你可以使睡眠变成一个极其高产的过程，然后你就只需要更少的睡眠了。如果你彻底放松地睡觉，身体里的基因表达和其它过程将发生得更快、更高效。那意味着你将会早一些醒来。

If you are inefficient in wakefulness, it is not good, but we will bear with you. But if you are inefficient even in sleep, death will be the only answer, because that is the only area where you cannot be inefficient. When you die, you die. If you learn to simply sleep, to “simply be” in wakefulness will be the next step.

如果你清醒状态中效率低下， 这样不好，但是我们可以谅解你。但如果你在睡眠中都效率低下，那么死亡将是唯一的答案，因为这是唯一一个你无法效率低下的领域。当你死了，你就是死了。如果你能学会纯粹地睡觉，在清醒中“纯粹存在”将会是下一步。

Sleep is a state where you are on the edge between the world of sounds and the world of silence, but you can only move into the world of silence when you are aware. You can move through the world of sounds and forms unaware, but you cannot move into the world of silence, which is devoid of any vibration, devoid of any forms, in unawareness.

睡眠是你处于有声世界和无声世界边缘的一种状态。但是你只有觉知时，才能进入无声世界。你可以无觉知地在有声有形的世界中穿行。但是你不能在无觉知中进入无声的世界，这一个没有任何震动，没有任何形态的世界。

We want to use sleep as a platform for awakening, to become one with all that is real – not as a way to become inert, dead, and away from all that is real. When you sleep, you sleep as a part of the earth. Suppose you sleep outside on the grass, you are like a little mound on the earth. If you sleep long enough, you will become a mound.

我们希望把睡眠作为觉醒的一个平台，与一切真实合一；而不是变成惰怠、死亡和远离一切真实的方法。当你睡觉时，你是地球的一部分在睡觉。假设你睡在外面的草地上，你就像地球上的一个小土堆。如果你睡得足够久，你将会成为一个土堆。

Improving sleep quality does not mean sleeping like a stone. But actually, a stone is the wrong example, because in my experience, stones are very alive – a lot more alive than many human beings. “Sleeping like a log” would be a better expression, because a log is dead – it is not a tree anymore. This is not about sleeping like a log, but about sleeping in a live manner – being awake and asleep at the same time. If you bring even a small percentage of this element into your sleep, you will naturally become meditative over a period of time. Meditation not as an act but as a quality will become a part of your existence.

改善睡眠质量不是说睡得像块石头一样。但实际上，石头是个错误的例子，因为在我的体验中，石头是非常鲜活的——比许多人鲜活多得多。“睡得像块木头一样”是一个更好的表述，因为木头是死的——它不再是一棵树了。但这并不是说要睡得像木头一样，而是要以一种活的方式睡觉——同时处于清醒和睡眠的状态。如果你能将一丁点的这个要素带入你的睡眠，一段时间后你将能自然地进入冥想状态。冥想不是一种行为，而是作为一种品质，将成为你存在的一部分。

We have tried to bring this aspect into your life in so many ways, starting with the Shambhavi Mahamudra. Shambhavi means twilight – you are between day and night, night and day. Twilight means you are asleep, but you are awake; you are awake, but you are asleep. Changing the quality of our sleep – not the quantum – is the necessary foundation for someone to become a yogi. In wakefulness, you must be fully awake but if you check the parameters of the body, it must be asleep. In sleep, your body should sleep, your mind should sleep, but you must be awake.

我们尝试用多种方式将这个面向带入你的生命，以Shambhavi Mahamudra（香巴维大手印）开始。Shambhavi（香巴维）的意思是暮光——你在昼与夜、夜与昼之间。暮光意味着你在睡眠中，但你是清醒的；你是清醒的，但你又在睡眠中。改变我们的睡眠质量——而不是睡眠时长——是一个人要成为瑜伽士的必要基础。在清醒时，你必须完全清醒，但如果你查看身体的各项参数，身体必须处于睡眠状态。在睡眠中，你的身体应该沉睡，你的头脑应该沉睡，但是你必须是清醒的。

Aliveness is not an acquired state – it is your nature. “Just being” means being absolute life – not a mind, not a thought, not an emotion, not an ideology, not a philosophy, not a belief system, not a gender, not a race, not a caste, not a creed – just life. If you touch life on this level, you will know by experience that life and the source of life are packed inside each other.

“鲜活”不是后天获得的状态——它是你的本质。“纯粹存在”意味着做一个彻底的生命——不是头脑、不是思想、不是情感、不是意识形态、不是哲学、不是信仰体系、不是性别、不是种族、不是种姓、不是信条——只是生命。如果你在这个层面触及到生命，你就会体验并知晓生命和生命之源在彼此之中。

If you sit here just as a piece of life, there will be no separation between yourself and the Divine. If you cannot simply be yet, at least when you are asleep, simply sleep. It will do many miraculous things. If only you could be awake and asleep at once, you would be in the lap of the Divine for always.

如果你只是作为一个生命坐在这儿，你和神性之间便没有分隔。如果你还无法纯粹地存在，至少在睡觉时，纯粹地睡觉。它会产生很多不可思议的事。只要当你能同时保持清醒和睡眠的状态，你就会永远在神性的怀抱中。

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如何减少睡眠并提升质量？