15:00
身体扫描 · 15分钟
Body Scan — 15 min
Settle in and let a soft voice guide your body to rest, one slow breath at a time.
This is an HSK 1 Chinese listening episode that runs about 15 minutes. The full Mandarin script is shown with tap-for-pinyin and a line-by-line English translation, so you can listen and read at once — comprehensible input in the sense of Stephen Krashen's i+1 theory. It teaches 8 key vocabulary words such as 晚安、放松、脚, each explained in English with examples. The same news story is retold at 3 difficulty levels — use the level selector above to find the version that is challenging but still understandable for you.
晚安。
Good night.
现在，躺下来。
Now, lie down.
闭上眼睛。
Close your eyes.
我们一起，慢慢地呼吸。
Let's breathe slowly, together.
吸气……
Breathe in…
呼气……
Breathe out…
很好。
Good.
再来一次。
Once more.
吸气……
Breathe in…
呼气……
Breathe out…
现在，放松你的身体。
Now, relax your body.
放松你的脚。
Relax your feet.
你的脚很重。
Your feet are heavy.
你的脚很暖。
Your feet are warm.
放松你的腿。
Relax your legs.
你的腿也很重。
Your legs are heavy too.
放松你的肚子。
Relax your belly.
慢慢地呼吸。
Breathe slowly.
放松你的手。
Relax your hands.
你的手很暖。
Your hands are warm.
放松你的手臂。
Relax your arms.
放松你的肩膀。
Relax your shoulders.
你的肩膀，放下来了。
Your shoulders have dropped down.
放松你的脖子。
Relax your neck.
放松你的脸。
Relax your face.
你的脸，也放松了。
Your face has relaxed too.
很好。
Good.
你的身体很轻。
Your body is light.
你的身体很暖。
Your body is warm.
现在，什么都不用做。
Now, there's nothing you need to do.
只要慢慢地呼吸。
Just breathe slowly.
吸气……
Breathe in…
呼气……
Breathe out…
今天的事，都过去了。
Today is over.
不要想了。
Don't think about it any more.
你在家里。
You are at home.
你很安全。
You are safe.
听一听，房间很安静。
Listen — the room is quiet.
床很软。
The bed is soft.
被子很暖。
The blanket is warm.
你的身体，越来越重。
Your body is getting heavier and heavier.
你的呼吸，越来越慢。
Your breathing is getting slower and slower.
再一次，吸气……
Once again, breathe in…
再一次，呼气……
Once again, breathe out…
你的手，不想动了。
Your hands don't want to move.
你的脚，也不想动了。
Your feet don't want to move either.
很好。
Good.
你做得很好。
You've done well.
天黑了。
It's dark now.
现在，休息吧。
Now, rest.
我们一起，从十数到一。
Let's count down from ten to one, together.
十……
Ten…
九……
Nine…
八……
Eight…
七……
Seven…
你越来越困了。
You're getting sleepier and sleepier.
六……
Six…
五……
Five…
四……
Four…
你的身体，很重很暖。
Your body is heavy and warm.
三……
Three…
二……
Two…
一……
One…
好了。
There.
不用数了。
No more counting.
让身体，慢慢地沉下去。
Let your body sink down, slowly.
外面很黑，很安静。
Outside it's dark, and quiet.
你什么都不用想。
There's nothing you need to think about.
就这样，慢慢地睡。
Just like this, slowly, sleep.
一切都很好。
Everything is fine.
我在这里。
I'm here.
你可以睡了。
You can sleep now.
你累了。
You're tired.
睡觉的时间到了。
It's time to sleep.
慢慢地呼吸。
Breathe slowly.
晚安。
Good night.
好梦。
Sweet dreams.
good night
relax
feet
hands
shoulders
face
sleep
sweet dreams
Free account
You just read the story — hear it next. A free account saves your level, the words you keep from this episode, and the line you stop at, so you can pick the story back up on any device.