五禽戏习练有感

徐婧雅

合肥安生托馬斯学校

起势、调息，伴随着《五禽戏》熟悉的音乐响起，我安神静心，调理气息，升清降浊，引导入境。“虎之勇武、鹿之安适、熊之沉稳、猿之灵巧、鸟之轻捷”与我意气相随，内外合一。

勇武兮若猛虎。强壮有力，肆意踏上青石，俯览日月，在霜风料峭中，高高仰起头颅，发出几声长啸。从山上扑下，踏碎瘦骨嶙峋的冷石，越过危岩万重的山涧，穿云腾空，气吞万里，豪气冲天。捕食时，迅速果决，纵身一跃，锋利地爪扑住猎物的身躯，锋锐地齿牙咬住猎物的颈背，双目圆瞪，透出一股肃杀之气。

安适兮若麋鹿。在草木葳蕤的丛林里，挺立着细长地脖颈，美丽的鹿角，好像皇冠一般，庄穆尊贵。群鹿伴舞草原上，自由快活的抵戏，如同梦一样神秘。拥有着风的灵慧、光的速度，跳跃，奔跑，没有铁锁的栅栏，没有森严的藩篱，自由惬意。奔到无垠的天边，悠闲地吃草，喝着净水，享受着中午的阳光和夜半的星光，转头回眸，带有几分倨傲。

沉稳兮若黑熊。春回大地，积雪消融，万物复苏，于漫长的冬眠后苏醒，逍遥于林间，仿洋于山峡，鼓腹含和，悠闲转腰运腹，摇头摆尾，松静自然。踱实而走，经纪山川，蹈腾昆仑，看似笨拙迟重，实则内中生灵，外动内静、外刚内柔。

灵巧兮若猿猴。跳跃攀缘于巉岩林木间，弄游云之乱飞，嬉落日之横照，活泼灵巧，机警敏锐，常竖起身体左顾右盼、四下张望。忽而双目炯炯，光彩若电，见蟠桃正熟，令人垂涎，于是攀树蹬枝，伸展长臂采摘，动作行云流水，轻利倏忽。往来视之，如获珍宝，喜不自胜，穿枝拂叶，隐于林间。

轻捷兮若仙鹤。羽色素朴纯洁，体态飘逸雅致，徘徊九皋间，依磐石独舞，傲然挺拔，飘飘乎如遗世独立，羽化登仙。清切高亢的鹤鸣声，使澄澈的水面漾起层层涟漪，怀抱着娴静的风，我振翅飞翔，在九天遨游，皎然若度云，飘然如回雪，一举轻千里，日月任我攀。

Thoughts after Involvements in the Five Mimic-animal Exercises

With the start-up of the familiar music of "Five Animals Exercises"， I calm my mind， regulate my breath， ascend lucidity and then descend turbidity， soon guided to the exercise. At this moment， the valor of the tiger， the ease of the moose， the calmness of the bear， the dexterity of the ape， and the lightness of the crane go hand in hand with me in body and mind， reaching internal and external unity.

Sometimes the movements are as fierce as a tiger’s. The moment I practice the Five Mimic-animal Exercises， I feel strong and powerful， just like a tiger setting foot on a bluestone with abandon， overlooking the sun and the moon in the frosty wind， raising the head high and letting out a few long howls. Then， it seems as if a tiger pounced from the mountain， crushed cold bony stones and crossed mountain streams with dangerous rocks， soaring through the clouds full of grandeur. When the tiger preys， quickly and decisively， he jumps high with the sharp claws catching the prey's body and his eyes wide open， the front sharp teeth biting the prey's back of the neck， showing an awful atmosphere.

Sometimes the movements are as quiet as a moose’s. In the jungle flourishing with vegetation， the moose with her slender neck and beautiful crown-like antlers stand straight， dignified and honorable.  She dances on the grassland， free and happy， as mysterious as a dream. Equipped with the wisdom of the wind and the speed of light， she freely and comfortably jumps and runs with no iron chains and no strict barriers. Then she rushes to the boundless horizons， leisurely eating grass， drinking water， enjoying the noon sunshine and midnight stars， and sometimes turning back， with a bit of disdain.

Sometimes the movements are as steady as a bear’s. When spring returns and all things revive， the bear wakes up after a long hibernation， leisurely wandering in forests and mountain gorges with a full but mild belly， freely turning his waist and moving his belly back and forth and swaying his head and tail， loose and natural.  Occasionally he strolls away， crossing mountains and rivers and dancing along Kunlun Mountains， seemingly clumsy but in fact with a loosening outside and a dynamic inside， an outer rigidness and an inside softness.

Sometimes the movements are as smart as an ape’s. The ape jumps and climbs among the jagged rocks and trees， like flying wildly across the clouds and playing in the setting sun. Lively and agile， alert and keen， he often erects his body to look around. Sometimes his eyes are as bright as the brilliance of electric， and when seeing the flat peach is ripe and appealing， he climbs the tree， extending his long arm to pick， swift and light. Overjoyed， he looks back and forth at it just like a treasure， passing through branches and whisking leaves， and then hiding among the trees.

Sometimes the movements are as light as a crane’s. With pure feather and elegant body， proudly tall and straight， the crane wanders among the boundless swamp with a solo dance against the rocks， floating as an independent， feathered celestial being. She lets out a clear and high sound now and then， making the clear water surface ripple layer upon layer. This moment， it seems as if my soul and the crane’s blend into one， hugging the gentle and quiet wind with my arms， fluttering my wings to fly and roaming high in the sky. And I feel as light as a wisp of cloud， floating like falling snow， and I also feel so free to soar into the sun and the moon.

A brief introduction of the Five Mimic--animal Exercises： At the end of the Eastern Han Dynasty， Hua Tuo， a highly skilled physician， based on the Guidance Techniques of his predecessors， combining with the principles of Yin and Yang， five elements， visceral images， meridians and collaterals， and the Qi-blood circulation， created a kind of medical Qigong， which imitated the habits and expressions of tiger， deer， bear， ape and bird， to prevent and cure diseases as well as to prolong life.