冥想(Meditation)

听了不想睡算我输! 这次我们来看一看冥想中的"身体放松"和"睡前冥想".

视频版

引导词

I’d like you to get comfortable in your chair and relax. Take a deep breath and place your feet flat on the floor, really FEELING your feet in contact with the ground beneath you. And just take a few more deep breaths like this for a moment .

你在椅子上舒服坐好,放松。深呼吸,把脚平放在地板上,真切地感受你的脚与地面的接触。然后再做几次深呼吸,就像这样。

So, I’d like you to start by focusing on your toes. Scrunch them up, and then release. Now relax your ankles , calf muscles , knees and thigh muscles . Remember, let any thoughts you may have float up and away from you in an air bubble. .

你开始把注意力放到脚趾上。蜷起你的脚趾,然后张开。现在放松脚踝,小腿肌肉,膝盖和大腿肌肉。记住,让你所有的思绪像气泡一样浮起来而后在空中飘散。

Now relax your pelvic area and begin to notice any tension you may have in your back. Breathe deeply in, and as you breathe out, slowly relax and release any tension you may have in your back. Now your shoulders. Lift them up and then release completely. Wonderful. Now it’s time to relax your neck and jaw muscles. Take a deep breath in, and as you breathe out let go of any tension you’re holding in your neck and jaw . Finally, the top of your head . I’d like you to hunch your shoulders up one last time and as you release your shoulders, any remaining tension can sink down and flow out of you .

现在放松你的骨盆区域,开始感知你后背可能出现的任何紧绷感。深呼吸。当你呼气时,慢慢地放松,释放你背部的紧绷感。现在放松你的肩膀。两肩耸起,然后完全放下。非常好。现在是时候放松你的颈部和颚肌了。深吸一口气,当你呼气时,释放你的脖子和颚肌的紧绷感。最后,该放松你的头顶了。你最后一次耸起你的肩膀,当你放松你的肩膀时,任何剩余的紧绷感都会下沉而后消散。

Wonderful. Take a few more deep breaths and enjoy this feeling of relaxation and calm for a little while longer.

太棒了。多做几次深呼吸,多享受一下这种放松与平静的感觉

I’d like you to now slowly bring your attention back to the room. Begin noticing the sounds around you and when you’re ready, open your eyes .

现在慢慢地把注意力集中到房间里。开始感知你周围的声音,当你准备好了的时候,睁开眼睛。

So, how are you feeling?

所以你现在感觉如何?


With your eyes closed, begin to focus on your breathing. Take in a nice, deep breath through your nose and feel it fill up your lungs. Feel your belly fill up with the air, then let it go. As you breathe, you feel the bed rising up to meet and support you, and you allow yourself to grow heavier and heavier with each breath.

闭上眼睛,开始专注于你的呼吸。用鼻子深吸一口气,你感觉到空气充满了你的肺。你感觉到空气灌满了你的腹部,然后呼气。当你呼吸的时候,你能感觉到床升起来紧贴你,支撑着你,同时你的每一次呼吸都使你变得越来越沉重

Feel your body sinking into the softness of your bed. As your body becomes still, your mind begins to drift. You see a green meadow, soft and peaceful. You feel the breeze blowing against your cheek. You feel the grass underneath your feet. You listen and you hear the stillness of nature. You breathe and look around the meadow. You see the houses down in the valley and the mountains in the distance. You fill your lungs with air. In and out. In and out. With your mind clear of any other thought, you tell yourself this affirmation:

你感觉到你的身体沉于软床。当你的身体变得静止不动,你的思绪开始漂移。你看到绿茵遍野,柔软而平和。你感到微风拂面。你感知到了脚下的草。你细听着大自然的宁静。你享受着空气,环顾着草地。你望见山谷里的房屋及远处群山(你看见谷中房屋,望见远处群山)。你的肺里充满着空气。吸气呼气。吸气呼气。当你心里没有任何其他的思绪的时候,你告诉自己这一点:

I am peaceful.

I am peaceful.

I am peaceful.

我是平静的。

我是平静的。

我是平静的。

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