身体扫描 · 15分钟

慢慢地躺好，让床稳稳地托着你。

Lie back slowly, and let the bed hold you steadily.

闭上眼睛，把注意力带回到自己的呼吸上。

Close your eyes, and bring your attention back to your breath.

深深地吸一口气，让空气填满你的胸口……

Take a deep breath in, and let the air fill your chest…

再慢慢地呼出来，把一天的紧张也一起送走……

Then breathe out slowly, and send the day's tension out with it…

很好。让呼吸自己慢下来，你什么都不用做。

Good. Let your breathing slow down on its own — you don't have to do anything.

现在，把注意力放到你的双脚。

Now, bring your attention to your feet.

感觉它们变得越来越沉，越来越暖。

Feel them getting heavier, and warmer.

它们慢慢地陷进床里。

They sink slowly into the bed.

让这份放松，顺着小腿往上走。

Let that softness travel up through your calves.

再顺着大腿，一点一点地往上。

Then up through your thighs, little by little.

你的肚子随着呼吸，轻轻地起伏。

Your belly rises and falls gently with your breath.

不用控制它，让它自己动。

Don't control it — let it move on its own.

你的双手越来越重，再也不想动了。

Your hands are getting heavier; they don't want to move any more.

你的手臂也一样，松松地放着。

Your arms are the same, resting loosely.

让你的肩膀彻底放下来，离开耳朵。

Let your shoulders drop all the way down, away from your ears.

你的脖子和下巴，也都松开了。

Your neck and your jaw have softened too.

你的脸放松了，眉毛之间也不再用力。

Your face has relaxed, and the space between your eyebrows is no longer tense.

很好。现在你的整个身体，又沉又暖。

Good. Now your whole body is heavy and warm.

安安静静地躺在这里。

Lying here, quiet and still.

现在，什么都不用做，也什么都不用想。

Now there's nothing to do, and nothing to think about.

只要听着自己的呼吸就好。

Just listen to your own breathing.

吸气……

Breathe in…

呼气……

Breathe out…

今天发生的一切，都已经过去了。

Everything that happened today is already over.

没做完的事，明天还在，今晚不用管它。

What's unfinished will still be there tomorrow — leave it for tonight.

你在自己的家里，你很安全。

You're in your own home, and you're safe.

房间很安静，床很软，被子很暖。

The room is quiet, the bed is soft, the blanket is warm.

每一次呼气，你都往下沉一点。

With every breath out, you sink a little lower.

离睡眠，也更近一点。

And a little closer to sleep.

你的呼吸越来越慢，越来越轻。

Your breathing is slower now, and lighter.

再一次，慢慢地吸气……

Once again, breathe in slowly…

再一次，慢慢地呼气……

Once again, breathe out slowly…

你的手已经不想动了。

Your hands don't want to move any more.

你的脚也一样，重得抬不起来。

Your feet are the same — too heavy to lift.

你的肩膀，一点紧张都没有了。

There isn't any tension left in your shoulders.

连你的眉毛，也完全松开了。

Even your eyebrows have completely let go.

很好，你做得很好。

Good — you've done well.

现在，只听着自己的呼吸就好。

Now, just listen to your own breathing.

它又慢又轻，不用你去管它。

It's slow and light; you don't need to manage it.

每一次呼气，身体就更往下沉一点。

With every breath out, your body sinks a little further.

你不需要努力，也不需要等待。

You don't need to try, and you don't need to wait.

身体自己知道，该怎么休息。

Your body already knows how to rest.

外面的声音，慢慢地变远了。

The sounds outside are slowly getting further away.

外面天已经黑了，现在好好休息吧。

It's dark outside now — rest well.

我们一起，从十慢慢数到一。

Let's count slowly down from ten to one, together.

十……

Ten…

九……

Nine…

八……

Eight…

七……

Seven…

每数一个数字，你就更放松一点。

With every number, you let go a little more.

六……

Six…

五……

Five…

四……

Four…

你的身体又沉又暖，像陷在云里一样。

Your body is heavy and warm, like sinking into a cloud.

三……

Three…

二……

Two…

一……

One…

好了，不用再数了。

There — no more counting.

让身体自己慢慢地沉下去。

Let your body sink down on its own.

不用等待，也不用努力。

No waiting, and no effort.

让睡意自然地来找你。

Let sleep come to you naturally.

外面很黑，也很安静。

Outside it's dark, and quiet.

这一刻，你什么都不用负责。

Right now, nothing is your responsibility.

一切都很好，你可以放心地睡了。

Everything is fine — you can sleep, without worry.

你今天已经够努力了。

You've tried hard enough today.

现在，是休息的时间。

Now, it's time to rest.

慢慢地呼吸，慢慢地放松。

Breathe slowly, and relax slowly.

晚安。

Good night.

做个好梦。

Sweet dreams.