Just focusing on the space around you, without moving the eyes, just taking in the space.

只是專注於周圍的空間，眼睛不動，只是欣賞空間。

And just starting with a few deep breaths, breathing in through the nose and out through the mouth.

從深呼吸開始，用鼻子吸氣，用嘴巴呼氣。

As you breathe in, just feeling the body expand, the lungs taking in fresh air.

吸氣時，只感覺身體膨脹，肺部吸入新鮮空氣。

As the body exhales, just a sense of letting go of whatever's going on in the mind, in the body.

當身體呼氣時，就會有一種放下心中所想、放下身體的感覺。

And breathing in through the nose, and as you breathe out this time, just allowing the eyes to close, feeling the weight of the body pressed down, that contact, the surface beneath you.

用鼻子吸氣，這次呼氣時，閉上眼睛，感受身體壓下來的重量，那種接觸，你腳下的表面。

The mind probably is going to be quite busy if it's been very stressed out, just allow the mind to do its own thing.

如果壓力很大，大腦可能會很忙，讓大腦做自己的事情就好。

Not trying to think about it, not trying to stop the thoughts, just allow the mind to do its own thing.

不要試圖去想它，也不要試圖去阻止思想，只是讓思想做自己的事情。

We're going to bring all of the attention into the body, noticing, so does the body feel heavy or light right now?

我們要把注意力全部集中到身體上，注意，現在身體感覺是沉重還是輕盈？

Does it feel restless or still?

它感到不安還是靜止？

Is there a sense of flow in the body or do things feel a little bit stuck in some way?

身體是否有一種流動感，還是感覺在某些方面有些滯留？

They're not thinking about it, just noticing the sensation in the body.

他們沒有思考，只是注意到身體的感覺。

And starting at the top of the head, just gently scanning down.

從頭頂開始，輕輕向下掃描。

If the mind's very busy, if it feels difficult to gently scan down at a slow pace, you can just speed it up a little bit and just go multiple times down through the body, just noticing what feels comfortable, what feels uncomfortable.

如果頭腦非常忙碌，如果感覺難以以緩慢的速度輕輕向下掃描，你可以稍微加快速度，多次向下掃描身體，注意什麼地方感覺舒服，什麼地方感覺不舒服。

And just allow the mind to do its own thing.

讓心靈做自己的事。

If it wants to think about something, just let it think.

如果它想思考什麼，就讓它思考好了。

Right now, just focusing the attention on the body.

現在，只需將注意力集中在身體上。

And as you scan, just starting to become more aware of the breath.

當你掃描時，開始更多地感知呼吸。

Do you find it comforting just placing your hand on your stomach or on your chest?

將手放在腹部或胸部是否會讓您感到舒適？

Just feeling that rising and falling sensation.

只是感覺到那種起起伏伏的感覺。

We're just going to use this as a place for the mind to rest or to rest our attention.

我們只是要把這裡當作一個讓心靈休息或讓注意力休息的地方。

As the thoughts come and go, just allow them to come and go.

當思緒來來去去時，就讓它們來去自由吧。

But the moment you realize you've been called up or swept away by that thinking, just mentally labeling it or noting it, oh yeah, thinking, and then coming back to the breath again.

但是，當你意識到自己被這種思維所召喚或席捲的那一刻，只需在心裡給它貼上標籤或記下它，哦，是的，思維，然後再次回到呼吸上來。

Or if it's a physical sensation, just go, oh yeah, okay, that's feeling.

如果是身體上的感覺，就說 "哦，好的，這就是感覺"。

Letting go of it and coming back to the breath again.

放開它，再次回到呼吸上來。

And as always, if you find it easier when you're following the breath, you can just count the breaths as they pass.

如果你覺得跟著呼吸走比較容易，也可以像往常一樣，數著呼吸的次數。

So giving the mind lots of space, just let the mind do its own thing.

是以，要給心靈足夠的空間，讓心靈做自己的事情。

If it wants to think, let it think.

如果它想思考，就讓它思考吧。

The only time you need to note is if you have completely lost any attention on the breath, been distracted in some way.

唯一需要注意的情況是，你已經完全失去了對呼吸的關注，在某種程度上分心了。

Just noticing whether it's thinking or feeling, distracted you, letting it go, and coming back to that sensation of the breath again.

只要注意到是思考還是感覺，讓你分心，讓它消失，然後再次回到呼吸的感覺上。

Remember not noting every single thought or feeling, just those times when you've been completely distracted.

記住不要記下每一個想法或感覺，只記下那些你完全分心的時候。

Otherwise, following the breath, allowing thoughts to come and go, giving the mind lots of space as you just focus on that physical sensation created by the breath in the body.

否則，跟隨呼吸，任由思緒來來去去，給頭腦足夠的空間，你只需專注於呼吸在體內產生的身體感覺。

Just allowing the mind to think, it's almost as though that momentum, that energy is just expelling itself.

只要讓大腦思考，就好像那股動力、那股能量正在自我釋放。

Just gently place your hand on the stomach, on the chest, as you feel that movement, the physical movement, the body under your hand.

將手輕輕放在腹部和胸部，感受手掌下的身體運動。

There's an increasing sense of ease in the body, space in the mind.

身體越來越輕鬆，心靈越來越寬廣。

Knowing that process of letting go, that stress has at least begun, slowly bringing the attention back to the body, back to that feeling of contact, weight, noticing space around you again, any sounds.

知道放下的過程，知道壓力至少已經開始，慢慢地將注意力帶回身體，回到接觸的感覺、重量，再次注意周圍的空間、任何聲音。

And then when you feel ready, just gently opening the eyes again.

然後，當你覺得準備好了，再輕輕地睜開眼睛。

And then when you feel ready, just gently opening the eyes again.

然後，當你覺得準備好了，再輕輕地睜開眼睛。