身体扫描 · 5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.

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.