4:59
身体扫描 · 5分钟
Body Scan — 5 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 5 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.
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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