Name: 適合初學者的 10 分鐘冥想 (10-Minute Meditation For Beginners)
Uploaded: 2024-06-20T14:52:07.000Z
Duration: 10 min 21 s

Hi and welcome to this meditation for beginners.

Meditation is a tool to help you get present, focused, and in touch with what you're thinking and feeling.

冥想是一種工具，可以幫助你保持現狀、集中注意力，並與你的所思所感保持聯繫。

轉承詞

It helps you take a pause so that, instead of reacting to a situation, you can respond to it in a more authentic way. Meditation is a very personal experience, and you should feel encouraged to try different forms of meditation to see what feels right to you.

它能幫助你暫停一下，從而以更真實的方式應對情況，而不是對情況做出反應。冥想是一種非常個人化的體驗，你應該感到被鼓勵去嘗試不同形式的冥想，看看哪種冥想方式更適合你。

First, I'd like to invite you to get comfortable.

Just make sure you're in a position that you wouldn't usually fall asleep in.

只要確保你的姿勢不是你通常睡著的姿勢就可以了。

You can think of having a bit of space in between your vertebrae so your spine is tall, or a string connected to the top of your head pulling you up ever so gently.

你可以想象在你的脊椎骨之間有一點空間，這樣你的脊柱就會很高，或者有一根繩子連接到你的頭頂，把你輕輕地拉起來。

Let your hands rest in your lap or on your knees. It's often suggested to close your eyes during meditation so you can focus your attention inward.

雙手放在膝上或膝蓋上。通常建議在冥想時閉上眼睛，這樣可以將注意力集中在內心。

If that's not comfortable for you, feel free to leave your eyes open.

如果你覺得這樣不舒服，可以睜大眼睛。

Just allow your gaze to rest gently downward towards the floor.

只需讓你的目光輕輕地向下停留在地板上。

And in this moment, check in with yourself to see how you're feeling. And now, take a nice, slow, deep breath in, deeper than you've taken all day so far, and just hold that breath for a beat.

此時此刻，問問自己感覺如何。現在，慢慢地深吸一口氣，吸得比你一整天吸得還深，然後屏住呼吸。

And as you exhale, feeling all of the air leaving your body, and letting that exhale last a little bit longer than your inhale did, and taking another deep breath even deeper than the one before it, feeling your lungs expand outward and your ribcage expand outward.

呼氣時，感覺所有的空氣都離開了你的身體，讓呼氣的時間比吸氣的時間長一點，再深呼吸一次，比之前的更深，感覺肺部向外擴張，肋骨向外擴張。

And as you exhale, feel everything contract back in, letting that exhale last just a little longer than the inhale.

呼氣時，感覺一切都收縮回來，讓呼氣的時間比吸氣的時間稍長一些。

This time, feeling that breath flow through your entire body, from the top of your head to the tips of your toes.

這一次，感受呼吸流遍全身，從頭頂到腳尖。

And notice how you're feeling now. If you get distracted, it's okay, it's totally natural.

注意你現在的感受。如果你分心了，沒關係，這很自然。

When you realize you're distracted, you're actually back in the present moment.

當你意識到自己走神時，其實你已經回到了當下。

So congratulate yourself, and focus back on your breath as your anchor. Now you're going to take your next breath and send it all the way down your body to the very tips of your toes, feeling into the groundedness of your feet, and letting your Take your next breath and send it down into your legs and knees, allowing the breath to flow.

祝賀你自己，把注意力集中到你的呼吸上。現在，你要屏住下一口氣，將它順著你的身體一直送到腳趾尖，感受雙腳的腳踏實地，讓你的呼吸順著你的雙腿和膝蓋，讓呼吸流動起來。

Taking your next breath and sending it into your pelvis, your glutes, and your hips, relaxing these areas as you breathe into them.

吸下一口氣，將其送入骨盆、臀部和髖部，在吸氣的同時放鬆這些部位。

Taking your next breath and sending it into your lower back and belly, relaxing your stomach, and releasing any tension you may be holding in these areas. Now taking your next breath and sending it into the area of your heart.

吸下一口氣，將其送入下背部和腹部，放鬆腹部，釋放這些部位的緊張情緒。現在，吸下一口氣，將其送入心臟部位。

If something you were grateful for came to mind, relax into that for a moment.

如果你想到了什麼值得感激的事情，請放鬆片刻。

Feeling it expand outward from your heart, breathing into your upper torso and back, and into your shoulders, letting your shoulders drop down from your ears.

感覺它從你的心臟向外擴張，呼吸到你的上半身和背部，呼吸到你的肩膀，讓你的肩膀從耳朵向下垂落。

Now breathing down your arms into your hands, unclench your fists, and open your palms.

現在，將手臂向下呼氣到手上，鬆開拳頭，張開手掌。

Now taking the next breath into your neck, leading into your lower jaw, relaxing your mouth, relaxing your tongue inside your mouth, and breathing into the area around your ears.

現在將下一次呼吸吸入頸部，引向下頜，放鬆口腔，放鬆口腔內的舌頭，並吸入耳朵周圍的區域。

Breathing now into the rest of your head, all the way to the crown of your head.

現在向頭部其他部位呼吸，一直到頭頂。

And now beginning breathing through your entire body, from the top of your head to the tips of your toes, visualizing it flowing in a figure eight pattern continuously. If there's any other place in your body where you're still feeling tightness or tension, take some time now to breathe into those areas and feel them relax.

現在開始全身呼吸，從頭頂到腳趾尖，想象呼吸以 "8 "字形持續流動。如果你的身體還有其他地方感到緊繃或緊張，現在就花點時間呼吸到這些地方，感受它們的放鬆。

So continue breathing with your eyes closed, just allow your attention to begin to drift back to the room.

是以，繼續閉目呼吸，讓你的注意力開始飄回房間。

Meditation is a practice, so keep trying.

冥想是一種修行，所以要不斷嘗試。

See if you can let go of the judgment about your meditations, starting with this one.

看看你能否放下對冥想的評判，從這一次開始。

However, it's been for you as exactly as it should have been, as will the next one, and each one after that.

不過，對你來說，這已經是理所應當的了，下一次也是如此，以後的每一次也是如此。

So go easy on yourself. Now let's take three more deep breaths together.

所以，對自己放鬆點。現在，讓我們一起再深呼吸三次。

Take a deep inhale in, holding it for a beat, and exhaling it out.

深吸一口氣，保持一拍，然後呼出。

So again, an even deeper breath than the one before, feeling it weave in and out of your muscles and your cells, and exhale it out.

是以，再次進行比前一次更深的呼吸，感受它在你的肌肉和細胞中進進出出，然後呼出。

 Last time, your deepest breath yet, sending that oxygen all the way down your body to the very tips of your toes, and as you exhale, feeling it circulating all the way back up, and when it hits the top of your head, and you're ready, you can open your eyes.

最後一次是最深的呼吸，將氧氣從身體一直輸送到腳趾尖，呼氣時，感覺氧氣一直在向上循環，當氧氣到達頭頂時，準備就緒，就可以睜開眼睛了。