Name: 感到壓力山大？為你準備的引導式冥想！ (Feeling Overwhelmed? A Guided Meditation for You)
Uploaded: 2026-02-20T18:19:16.000Z
Duration: 8 min 46 s

to 不定詞

We recently created a guided video for when you feel alone and have no one to talk to.

我們最近製作了一個導引影片，適合在你感到孤單、無人可聊的時候觀看。

過去進行式

But as we were working on that, we realized something important.

但在製作過程中，我們意識到了一件重要的事。

動名詞

Feeling alone doesn't always mean feeling overwhelmed.

感到孤單不一定代表你感到不知所措。

And feeling overwhelmed doesn't always mean you're alone.

而感到不知所措也不一定代表你很孤單。

Sometimes you're surrounded by people, but your mind is running at 400 miles an hour.

有時候你身邊圍繞著許多人，但你的思緒卻像時速四百英里一樣飛轉。

There's pressure to decide something, pressure to get something done, pressure to not mess up.

有必須做決定的壓力，有必須完成事情的壓力，有不能搞砸的壓力。

Or maybe you're just close to your breaking point, close to burning out, and

或者，你可能只是快要撐不住了、快要職業倦怠了，

you need a moment like this to help you slow down and get back on track.

你需要像這樣的片刻來幫助你放慢腳步，重新回到正軌。

This video is part 1B of a 10 part guided meditation series we are currently working on and budgeting for.

這支影片是我們目前正在製作和編列預算的十集導引冥想系列中的第一部分B。

More than ever, we've realized how much we all need moments like this to be grounded, to find peace in all the chaos.

我們比以往任何時候都更明白，我們都需要這樣的片刻來讓自己穩固下來，在所有混亂中找到平靜。

We live in a world that constantly asks us to perform, to produce, to keep up, and

我們活在一個不斷要求我們表演、生產、保持同步的世界，

說實話，這真的讓人筋疲力盡。

這就是為什麼我們創作出這個系列。

In fact, one of our most viewed videos of all time with over 15 million views, was about Burnout.

事實上，我們觀看次數最多的影片之一，觀看次數超過1500萬，就是關於職業倦怠的。

And we hope a video like this isn't coming out too late.

我們希望像這樣的影片不會太晚才出現。

For those of you who've always wanted us to start Guided Meditations, we're sorry we didn't begin sooner, but

對於一直希望我們開始製作導引冥想的觀眾，很抱歉我們沒有早點開始，但是

And we hope this isn't too late for you either.

我們也希望這對你來說不會太晚。

As you know, this channel is created by many individuals.

你知道的，這個頻道是由許多人一起製作的。

From talented artists like Anazi Alem in Vietnam to writers and researchers in counseling and psychology like Chloe Avanessa in the Philippines and myself, your voice artist, Amanda Silvera from Canada.

從越南才華橫溢的藝術家 Anazi Alem，到菲律賓的諮商與心理學作家和研究人員 Chloe Avanessa，以及我，來自加拿大的配音藝術家 Amanda Silvera。

Together we hope to continue bringing you care content that transcends cultures and moments like this.

我們希望能繼續為大家帶來跨越文化的關懷內容，以及像這樣的時刻。

So psych2go can be a place you return to when things feel heavy with your support.

這樣 Psych2Go 就能在你感到沉重時，透過你的支持再次回訪。

Simply by watching this video, we're one step closer to rising again as a channel so we can help even more people.

僅僅是觀看這支影片，我們就離再次崛起更近了一步，這樣我們就能幫助更多人。

If you're listening to this right now, it probably means things feel like too much.

如果你現在正在聽這段話，那可能表示你覺得事情有點難以承受。

Maybe your thoughts are racing, maybe you feel numb.

也許你的思緒紛亂，也許你感到麻木。

Or maybe you just don't know what you're supposed to do next.

或者你根本不知道接下來該做什麼。

For the next 10 minutes, you don't have to solve anything.

接下來的十分鐘，你什麼都不必解決。

If at any point you want to open your eyes, shift your body, or stop the meditation, that is completely okay.

如果你在任何時候想睜開眼睛、移動身體或停止冥想，都完全沒問題。

Wherever you are, see if you can gently notice your body.

無論你在哪裡，試著溫柔地覺察你的身體。

You don't need to change anything yet, notice where your body is supported.

你還不需要改變任何事，覺察你的身體在哪裡被支撐著。

Now take a slow breath in through your nose and a longer breath out through your mouth.

現在，用鼻子緩慢吸氣，再用嘴巴慢慢吐氣。

If breathing feels hard or shallow, that's okay.

如果呼吸感覺困難或淺，那也沒關係。

這裡沒有所謂正確的呼吸方式。

Overwhelm often comes from trying to carry too much at once.

壓力感人常常是因為一次想扛太多東西。

So instead of pushing it away, we're going to gently name it.

所以與其推開它，我們要溫柔地為它命名。

Silently, in your own words, finish this sentence right now.

在心裡，用你自己的話，完成這句話。

任何出現的感受都是被允許的。

Your nervous system is responding to something it believes matters.

你的神經系統正在回應它認為重要的事物。

When everything feels out of control, the brain needs something small and concrete.

當一切都感覺失控時，大腦需要一些微小且具體的事物。

所以，讓我們選擇一個簡單的錨點。

You can gently press your feet into the floor.

你可以輕輕地將雙腳踩在地板上。

Place a hand on your chest or stomach, or lightly press your fingertips together.

把手放在胸部或腹部，或輕輕地將指尖併攏。

You are here and you are safe enough in this moment.

你就在這裡，此刻你已經足夠安全了。

Instead of trying to stop them, imagine they're passing by like subtitles on a screen.

與其試圖阻止它們，不如想像它們像螢幕上的字幕一樣經過。

Just notice there's a thought and let it move.

只是注意到有個想法，然後讓它過去。

If your mind pulls you away, gently bring your attention back to your anchor again and again.

如果你的思緒把你帶走了，就一次又一次地溫柔地將注意力帶回到你的錨點上。

現在，在心裡默默地對自己說。

I'm doing the best I can with what I have right now.

你只需要讓這些話語沉澱下來。

Overwhelm doesn't mean there's anything wrong with you.

不知所措並不代表你有什麼問題。

It means you've been strong for too long without enough support.

這代表你太久沒有足夠的支持，一直很堅強。

Let's gently bring your attention back to the room that you're in.

讓我們溫柔地把你的注意力帶回到你所在的房間。

You don't need to fix your whole life tonight.

今晚你不需要修復你人生的全部。

You only need to take it one breath at a time.

你只需要一次只專注一個呼吸。

As we come to the end of this meditation, remember this.

當我們結束這次冥想時，請記住這件事。

You are allowed to rest before you're done.

You are allowed to pause without giving up.

And you don't have to know the next step.

而且你不需要知道下一步該怎麼做。

When you're ready, slowly bring movement back into your body.

當你準備好了，慢慢地讓身體重新活動起來。

動動你的肩膀，然後張開眼睛。

Thank you for taking this time for yourself.

You can come back to this meditation anytime you need.

任何時候你需要的時候，都可以回來做這個冥想。

If this helped you even a little, let us know in the comments.

如果這個對你有任何一點幫助，請在留言區告訴我們。