From “Infinity and Me”, p.36-38
Kriya For Achieving Comfortable, Happy Sleep
達到舒適、快樂睡眠的奎亞
從The Library of Teachings網站可以參考這個Kriya的圖片：
Kriya for Achieving Comfortable, Happy Sleep
Time: 46 min - 1 hrs
Exercises: 11
Date: May 9, 1984
1:00:00
Source Manual: Infinity and Me
1984年5月9日
1. Lie on your back with your legs stretched out straight and your body relaxed. Raise the left arm up to ninety degrees and the right leg up to ninety degrees. Hold this position while you raise and lower your head as fast as you can. This is called "hammering the head." 1 1/2 Minutes.
平躺於地，雙腿向外伸直，身體放鬆。左臂上抬九十度，右腿也上抬九十度。保持這個姿勢並盡可能快速地將頭抬起再放低，這叫做「以頭捶擊」，做1.5分鐘。
2. Still on your back, place both hands under your lower back for support, lift both legs up, and rapidly move them side to side, criss-crossing them. Move fast. 2 Minutes.
背部依舊平躺，雙手置於下背部支撐著，把雙腿抬起，並快速將腿由一邊移向另一邊相互交叉。動作要快，做2分鐘。
3. Lie on your back, with your arms by your sides, and lift your left leg up to ninety degrees. Keep your left leg at ninety degrees and bring your right leg up to ninety degrees as well. Bring your left leg over your head to touch the ground behind you. Then lower both legs back down so that you are once again lying flat. Continue this movement for 2 Minutes.
平躺於地，雙臂置於身體兩側，左腿上抬九十度。左腿保持九十度時，將右腿也上抬九十度。把左腿伸過頭部去碰觸你後方的地面，然後放低雙腿回復平躺的姿勢。持續這個動作2分鐘。
4. Repeat exercise #3, but change the leg that touches the ground behind you. In this exercise bring the right leg up to ninety degrees and then bring the left leg up to ninety degrees. Bring the right leg over to touch the ground behind the head. Then lower both legs back down so that you are once again lying flat. 2 Minutes.
重複#3的練習，但換用另一腿去碰觸後方的地面。做這個練習時，右腿上抬九十度，然後左腿也上抬九十度。把右腿伸過頭部去碰觸後方的地面，然後放低雙腿回復平躺的姿勢。做2分鐘。
“The best love is to serve all equally." YB 「最好的愛就是平等地服務每個人。」
5. Sit in Easy Pose and lock your hands behind your lower back. Bend forward, touching your forehead to the floor, and raising your arms up behind you into Yoga Mudra. Sit back up straight as you lower your arms. Continue bowing and rising up. Move quickly. 2 Minutes.
輕鬆坐姿，雙手在身後下背部扣緊合攏。身體向前傾，額頭碰觸地面，並把雙臂在身後往上伸直做瑜伽手印。放下手臂時回復挺胸的坐姿。持續前傾頂禮和挺胸坐起，動作要快，做2分鐘。
6. Come onto your hands and knees and begin Cat-Cow. Move quickly. 1 Minute.
雙手和膝蓋放在地面做貓牛勢，動作要快，做1分鐘。
7. Sit in Crow Pose and lock your hands on top of your head. Inhale and rise up to standing, exhale and squat back into Crow Pose. Maintain your balance with your elbows. Continue 1 Minute. Move fast. (This exercise shows whether your electro-magnetic field is in shape.)
以烏鴉勢坐著，雙手在頭上扣緊合攏。吸氣並站起來，吐氣並蹲下回復烏鴉勢。用手肘維持平衡，持續1分鐘，動作要快（從這個練習可以看出你的電磁場是否良好健全）。
8. Lie on your stomach with your arms by your sides. Use your navel to press your hips into the floor and raise your chest up off the floor without using your hands. Pull the shoulder blades away from your ears to help lift the chest. Move quickly up and down. This exercise adjusts the ribs if you can do it correctly and quickly. 1 Minute.
俯臥於地，雙臂置於身體兩側。用丹田的力量把下半身貼平地面，不用雙手而將胸部抬離地面。拉伸肩胛骨遠離耳朵以協助抬起胸部。快速地抬起再放低。如果姿勢正確且做得夠快，這個練習有助於調整肋骨。做1分鐘。
9. Lie on your stomach. 俯臥於地。
A. Reach back and grab your left leg with both hands. Raise and lower your chest while holding onto your left leg. Move fast for 20 Seconds.
雙手往後伸並抓住左腿，抓緊左腿時把胸部抬起再放低。快速地做20秒。
B. Change legs and repeat the movement for 20 Seconds while holding the right leg with both hands. Move fast.
換腿，雙手抓住右腿並重複動作20秒，動作要快。
10. Come into Cobra Pose and then lower yourself back down to the ground. Continue lifting up into Cobra and lowering the chest back to the ground. Move fast and feel free. 20 Seconds.
先做眼鏡蛇勢，再把身體放低回到地面上。持續起身做眼鏡蛇勢再放低胸部回到地面。動作要快，並要感覺自由自在，做20秒。
11. Quickly, lie on your back, lock your arms around your knees and bring your nose to your knees. Roll from side to side. (The roll is from left to right, not from head to hips.) 1 1/2 Minutes.
平躺於地，快速地用雙臂抱緊膝蓋，把鼻子靠近膝蓋。由一邊翻滾到另一邊（翻滾時是由左向右，而非由頭到腳的前滾翻），做1.5分鐘。
12. Lie down flat on your stomach with your arms by your sides, palms facing up. Go to sleep for 31 to 45 Minutes. This sleep time is a required part of this set.
俯臥於地，雙臂置於身體兩側，手掌心向上。入睡31至45分鐘，這段睡眠時間是這一組奎亞練習所需的。
This set works to stimulate the navel point area so that we can experience Sukh Nidra, which is comfortable happy sleep. Ideally, if you do these exercises before bed and then go to sleep for the night, it will take away weird dreams and give you wonderful subconscious clearance.
這組奎亞可以刺激丹田區，讓我們能體驗到Sukh Nidra，即舒適快樂的睡眠。最理想的是，睡前先做這些練習再就寢，可以去除奇怪的夢境，讓你的潛意識得到美好的清理。
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幫助睡眠的一些冥想：
From “Praana Praanee Praanayam” 「氣、生命、調息法」, p.128：
Meditation: Chattar Chaya Kriya
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From “The Waves of Healing”「療癒之波浪」， p. 158-159
Meditation: The Neutral Mind ~ Shabd Kriya
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From “Kriya – Yoga Sets, Meditations & Classic Kriyas” 「Kriya 奎亞」, p.191-192
Karam Shambavi Mudra Meditation
從The Library of Teachings網站可以參考Yogi Bhajan教授這個Kriya的錄音檔：
Los Angeles Lecture
Date: May 2, 1972
Location: Los Angeles, CA
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