14:45
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 2 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。今天辛苦了。
Good night. You've had a long day.
现在，慢慢地躺下来。
Now, lie down slowly.
闭上眼睛，让身体休息。
Close your eyes, and let your body rest.
我们一起，慢慢地呼吸。
Let's breathe slowly, together.
慢慢地吸气……
Slowly, breathe in…
慢慢地呼气……
Slowly, breathe out…
很好。再来一次。
Good. Once more.
吸气，感觉空气进来……
Breathe in, and feel the air come in…
呼气，让今天的累出去……
Breathe out, and let today's tiredness go…
现在，从你的脚开始放松。
Now, start relaxing from your feet.
放松你的脚。
Relax your feet.
你的脚越来越重。
Your feet are getting heavier and heavier.
你的脚越来越暖。
Your feet are getting warmer and warmer.
放松你的腿。
Relax your legs.
你的腿也放松了。
Your legs have relaxed too.
放松你的肚子。
Relax your belly.
它跟着呼吸，轻轻地动。
It moves gently with your breath.
放松你的手。
Relax your hands.
你的手又暖又重。
Your hands are warm and heavy.
放松你的手臂。
Relax your arms.
放松你的肩膀。
Relax your shoulders.
让肩膀慢慢地放下来。
Let your shoulders drop down slowly.
放松你的脖子。
Relax your neck.
放松你的脸。
Relax your face.
你的脸也松开了。
Your face has softened too.
很好，你做得很好。
Good — you're doing well.
你的身体又轻又暖。
Your body is light and warm.
你觉得很舒服。
You feel comfortable.
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，都已经过去了。
Everything from today is already over.
现在不用再想它们。
There's no need to think about it now.
你在家里，你很安全。
You're at home, and you're safe.
房间很安静。
The room is quiet.
床很软，被子很暖。
The bed is soft, 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，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.
你的肩膀，一点都不紧了。
Your shoulders aren't tight at all now.
你的脸，也是软软的。
Your face is soft, too.
很好。
Good.
听一听你自己的呼吸。
Listen to your own breathing.
它又慢又轻。
It's slow, and light.
每一次呼气，你就更放松一点。
With every breath out, you relax a little more.
你不用做什么。
You don't have to do anything.
身体自己知道怎么休息。
Your body knows how to rest by itself.
天已经黑了。
It's dark already.
外面的声音，越来越远。
The sounds outside are getting further away.
现在，好好休息吧。
Now, rest well.
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…
你的身体又重又暖。
Your body is heavy and warm.
三……
Three…
二……
Two…
一……
One…
好了，不用再数了。
There — no more counting.
让身体慢慢地沉下去。
Let your body sink down slowly.
外面很黑，也很安静。
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，你可以睡了。
I'm here — 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.
做个好梦。
Sweet dreams.
good night
relax
feet
hands
shoulders
face
sleep
sweet dreams
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