Body Scan: A Relaxation Response 舒展身心基本打坐法

Body Scan: A Relaxation Response 舒展身心基本打坐法


Sit with dignity and majesty. Close
your eyes or have your eyes downcast
端然正坐。闔眼或垂眼。 if you like. take a few deep breaths from
your lower belly, it’s this particular
深呼吸幾次。從丹田吐納。 spot two or three fingers below the
navel and two or three fingers in
位於肚臍兩三個手指寬度的下方及內方。 from that particular place is kind of the
brain of the body, so listen as we scan
丹田是氣血的控制台 the body for any sensations as they stand out to you. If they’re particularly difficult 以注意力掃描身體時都由丹田發氣。留意身上的感受。如果難過, or outstanding sensations, you could
actually lay your hand on it and see
將手輕輕地放那區域上, what memories or things come up for you. Just take a quick scan from the top of 觀看何等回憶或念頭浮現腦海。我們從頂部開始快速掃描。 our head, scalp to the eyebrows, whether they’re frowning or smooth.
頭皮、眉毛,或是攢眉蹙額,或是寬闊平滑。 Down the face.
隨著臉部往下。 Jaws. Tooth. Unlocked.
顎骨。牙齒。放鬆。 Neck bones to the shoulders
脖子到肩膀。 Keep breathing.
保持呼吸。 Down the spine
沿著脊椎繼續。 Down the arms to the fingers.
雙臂至手指。 To the front part of your body, chest,
身軀前方,胸部、 the stomach.
肚子。 If you want to stay with a certain spot,
feel free to and watch what emerges
如果你想停留在某處,
隨你的意,看看湧上來的是什麼。 Now to the hips.
現在到臀部。 Thighs.
大腿。 Calves.
小腿。 To the soles your feet. And finally to
your every toe, even between the toes.
腳底。最後抵達每腳趾頭,甚至腳趾間。 Just letting the awareness go there and
listen to what comes up
讓意識力去注意各感官的感受, in your body’s intelligence and in your mind.
傾聽身體的訊息及腦裡的思想。 Continue to breathe
繼續呼吸。 And when you’re ready.
當好了的時候,張開眼睛。 Good, you’re breathing better now.
很好,你呼吸好多了。

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