Sadhguru looks at the role of sleep and the importance of sleeping in absolute relaxation. Sharing six tips to help you sleep well, he also speaks about the Shambhavi Mahamudra, which blurs the line between being asleep and awake.

薩古魯談到了睡眠所扮演的角色以及睡眠時徹底放松的重要性。在分享了幫助你睡個好覺的6個小貼士后，他還談到了可以模糊睡眠和清醒之間界限的香巴維大手?。⊿hambhavi Mahamudra）。

Sadhguru: Do you find that one day morning when you get up, without any reason you are just feeling ugly? If it is happening even two or three times a year, then you must do certain things before you go to bed. It is very important.

Sadhguru（薩古魯）：你有沒有發(fā)現(xiàn)，某天早上你起床時，毫無緣由地感覺很糟糕？如果這種情況在一年當中甚至只發(fā)生兩到三次，那么你就得在睡下前做些什么。這很重要。

You can unconsciously incubate a lot of either negative or positive things in sleep. You can incubate either pleasantness or unpleasantness in an uninterrupted way very effectively in sleep. You can also incubate it during the day, but there are so many interruptions that it does not happen very efficiently. But if you have a tendency to go to bed in a certain way and you wake up in the morning feeling really nasty for simply no reason, that means you are incubating bad eggs in the night very efficiently.

你會無意識地在睡眠當中培育出很多消極或積極的東西。你會以一種非常有效的不被打攪的方式，在睡眠當中培育出愉快或不愉快。你在白天也會進行培育，但打攪太多，所以不會發(fā)生得很有效。但如果你傾向于以某種方式睡下，然后你在早上醒來時毫無來由地感覺糟透了，那就意味著你在夜晚很有效地培育出了一些壞東西。

This is not just about psychological disturbances; it can cause major physiological problems over a period of time. It is important that you eliminate these things from your life. So before you go to bed in the night, there are certain things that you need to take care of.

這可不僅僅與心理困擾有關；它會在一段時間后導致嚴重的生理問題。從你的生命中剔除這些東西很重要。所以，在你晚上睡下之前，有些你需要注意的事項。

Tip 1: Take a Shower

小貼士1：洗個澡

Always shower before you go to bed. It will make a lot of difference. Maybe cold showers are difficult in cold weather, so take a lukewarm shower, but do not go for hot showers in the night.

永遠在你上床睡覺前先洗個澡。這會帶來很大的不同?？赡茉诶涮鞖饫锵蠢渌韬茈y，那就洗個溫水澡，但不要在晚上洗熱水澡。

A cold shower will keep you alert. You will sleep twenty minutes or half an hour later, but you will sleep better because it will take away certain things. When you shower, it is not just the dirt on the skin that you are taking away. Have you noticed, if you are very tense and anxious, after taking a shower, you come out feeling almost like a burden has been taken away from you? It is not just about washing the skin. A whole lot of things happen when water flows over your body. Taking a shower is a very rudimentary bhuta shuddhi because over seventy percent of your body is actually water. If you run water over it, a certain purification happens which is beyond cleaning the skin.

冷水澡會讓你保持機敏。你會在20分鐘或半小時后入眠，但你會睡得更好，因為它會帶走某些東西。當你洗澡的時候，你并不只是去除皮膚上的灰塵。你有沒有注意到，如果你非常緊張和焦慮，在洗澡后你出來時會感覺似乎卸下了擔子呢？洗澡不僅僅是清洗皮膚。在水流遍你全身時，很多事情都在發(fā)生。洗澡是一個非?；A的五大元素凈化（bhuta shuddhi），因為你身體超過70%都是水。如果你讓水流遍全身，某種凈化就會發(fā)生，而不只是皮膚被清潔了。

If you are eating meat and other kinds of meals, it is best to eat at least three to four hours before you go to bed so that the digestion is over. Before going to bed, drink a certain amount of water; you will see that it gets taken care of.

如果你吃肉和其它種類的食物，最好在上床睡覺前至少3-4小時進食，這樣可以完成消化。在上床睡覺前，喝一定量的水；你會發(fā)現(xiàn)身體得到了照顧。

One more thing you can do is just light an organic oil lamp. Use a cotton wick, do not use something else. You can use linseed oil, rice-bran oil, sesame oil, olive oil or any organic oil with a cotton wick. Just light one little lamp somewhere in the room where you sleep and you will see that these things will completely disappear.

你可以做的另一件事是，只是點一盞有機油燈。用棉芯，而不是其它東西。你可以選擇亞麻籽油、米糠油、芝麻油、橄欖油或其它任何有機油，搭配一根棉芯。只是在你睡覺的房間某處點一小盞燈，你就會看到這些問題完全消失。

Keep this in your mind that you are truly a mortal. Not just in words, really see that you could fall dead right now. I will bless you with a long life, but it is possible that you or me could fall dead right now.

要記住，你真的終有一死。不是說說而已，而是要真的看到，你有可能此刻就死掉。我會祝福你長壽，但你我都有可能此刻就死掉。

Please be conscious of this. This is not to create fear or paranoia but just to know the reality. If you know, 'I am truly mortal and my time is so limited,' you will have no time to be angry, to quarrel with someone, or to do anything that does not really matter to you. If you are conscious of your mortality, you will do only what you truly care for in your life.

請意識到這一點。我不想制造恐慌或偏執(zhí)，只是想讓你了解現(xiàn)實。如果你知道“我是真的終有一死，我的時間是如此有限”，你就不會有時間去生氣，去和某人吵架，或者去做任何對你來說真的不那么重要的事。如果你意識到你終有一死，你就只會做你生命中真正在乎的事。

Before you go to bed, sit on your bed with the thought that this is your deathbed and you have just one more minute to live. Just look back and see, what you have done today, is it worthwhile? Just do this one simple exercise. And when it really happens, who knows whether you will be sitting on your deathbed or lying in a hospital with all kinds of things sticking into you. So enjoy this every day that you sit on your deathbed, look back and see, 'Today, the way I have handled these twenty-four hours, is it worthwhile because now I am dying?' If you do this, you will live a worthwhile life, believe me.

在你入睡前，坐在你的床上，想著這就是你的臨終之床，而你只能再活一分鐘?；仡櫩纯矗憬裉熳隽耸裁?，是值得的嗎？只是做這一樣簡單的練習。當死亡真的發(fā)生時，誰知道你是坐在你的臨終之床還是躺在醫(yī)院里，身上插著各種東西。所以請每天享受這樣的時刻，坐在你的臨終之床上，回顧看看：“今天，我處理這24小時的方式是值得的嗎，因為我現(xiàn)在要死了？”如果你能做到這一點，你這一生會過得很值得，相信我。

Tip 5: Keep Things Aside

小貼士5：把事情放下

Just do this before you go to bed. In the last three minutes, keep aside everything that you have gathered – the body, the content of the mind, and the small things. Do not ignore small things; these small things are big things. I have seen how people are carrying their own private pillow because it is very important. Your pillow, your footwear, if you have relationships, everything that you have gathered – keep it aside and sleep.

在你入睡前只是做這件事。在最后那3分鐘里，放下你所收集的一切——身體、大腦里裝的東西、還有所有小事情。不要忽略小事情；這些小事情也很重要。我見過人們如何帶著他們自己的專用枕頭，因為它很重要。你的枕頭、你的鞋子、你的人際關系（如果有的話）、所有你收集的一切——把它們都放下再睡覺。

If you manage to sleep like that, you will wake up with something else altogether different. You will wake up with much more light, energy and possibilities than you have imagined possible. Just sleep as life – not as a man or woman, not as this and that. Simply keep everything down.

如果你能這樣入睡，你會在醒來時感受到全然不同的東西。你會在醒來時帶有比你想象得更多的光、精力和可能性。只是作為一個生命去睡覺——不是作為男人或女人，不是作為這個或那個。把一切都放下。

If you put your head to the north and sleep during the night in a horizontal position, then slowly the blood will get pulled towards your brain. When there is too much circulation in the brain, you cannot sleep peacefully. If you have any kind of inherently weak aspects in your brain or if you are of old age, you could die in your sleep. One can have hemorrhage because extra blood is trying to enter the brain where the blood vessels are hairlike.

如果你在夜晚處于水平姿勢，而頭朝北睡，血液會慢慢地被引到你的大腦。當你的大腦有太多血液循環(huán)，你就無法睡得平和。如果你的大腦有任何遺傳性薄弱環(huán)節(jié)，或者如果你年歲較長，你可能會在睡夢中死去。因為額外的血液試圖進入大腦中如發(fā)絲般纖細的血管，可能會造成腦出血。

Something extra is being pushed because of the magnetic pull of the planet. When you are in a vertical position, this is not so. The moment you become horizontal, this pull on the head is strong. This is true only in the northern hemisphere. If you go to Australia, you should not put your head to the south. If you are in India you should not put your head to the north. It is okay if you put it any other way.

額外的東西被推入是因為地球的磁場。當你處于垂直姿勢時，不會這樣。一旦你變成水平姿勢，頭部受到的引力就很強。只在北半球是這樣。如果你去澳大利亞，你就不能頭朝南睡。如果你在印度，你就不能頭朝北睡。頭朝其它任何方向睡都是可以的。

isha.sadhguru.org/global/en/wisdom/article/how-to-sleep-well