软化通过

欢迎来到五分钟冥想。

Welcome to five minute meditations.

我是劳伦，将由我来引导您。

I'm Lauren, I'll be your guide.

当您准备好了，请找一个舒适的地方。

As you're ready, find a comfortable place.

无论您是坐着还是躺着。

Whether that's seated or lying down.

眼睛可以保持睁开，目光柔和，也可以闭上。

Eyes can be open with a soft gaze or they can be closed.

花一点时间找到真正滋养您的状态，无论那对您来说是什么样子。

Taking a moment to find a really nourishing place, whatever that looks like for you.

然后将您的注意力和意识带回来。

And then bringing your awareness and word.

花一点时间留意您的呼吸。

Taking a moment to notice your breath.

注意你的呼吸节奏和深度。

Notice the pace of your breath, the depth.

留意你身体中可能存在的任何紧张部位。

Notice any places of tension you may be holding on to in your body.

然后留意你脑海中可能出现的任何想法。

And then noticing any thoughts that may be in your mind.

对吧？

Right?

不加评判，也不试图改变它们，只是如实地觉察它们。

Without judging or trying to change any of those, noticing them as they are.

也许花一点时间为你当下的练习或接下来的一天设定一个意图。

Maybe taking a moment to set an intention for your practice or for the rest of your day.

当你将这个意图紧贴在心时，开始拉长呼吸。

And as you hold that intention close to you, starting to lengthen the breath.

吸气时多花一点时间，呼气时也多花一点时间。

Taking a little bit longer to inhale and a little bit longer to exhale.

慢慢在这里呼吸。

Taking your time to breathe here.

留意此刻呼吸是否已变得柔和，或者身体是否有任何紧绷之处，看看你能否突破、放松，并继续延长呼吸。

Noticing if now the breath has softened Or are there any places that you're holding back and seeing if you can push through, soften through, and continue to lengthen the breath.

在我们感到完全失控时，找到掌控感。

Finding places of control when we feel completely out of control.

知道生命的季节只是暂时的，无论好坏都在不断变化，我们也在不断变化。

Knowing that the season of life is just temporary, whether good or bad is constantly changing and we are constantly changing.

唯一不变的是呼吸。

The only consistent thing is the breath.

我们唯一能掌控的是此刻如何回应。

The only thing we can control is how we respond right now.

我们如何能够停留，如何能够存在并保持当下。

How we are able to stay, how we are able to be and to stay present.

我将开始一些有节奏的呼吸，但如果你感觉不适，你可以以任何让你舒服的方式呼吸。

I'm going to begin some paced breathing, but if it doesn't feel good for you, you can breathe in any way that does.

当你准备好了，吸气，一、二、三、四，屏住，四、三、二、一，呼气，一、二、三、四。

As you're ready, inhaling one, two, three, four, hold, four, three, two, one, exhale, one, two, three, four.

屏住，四、三、二、一。

Hold four, three, two, one.

吸气。

Inhale.

一、二、三、四。

One, two, three four.

屏住，4321。

Hold 4321.

呼气。

Exhale.

1234。

+1 234.

屏住，4321。

Hold 4321.

吸气 +1 234。

Inhale +1 234.

屏住呼吸 4321，然后放松。

Hold 4321 and let it go.

当生活令人不堪重负，难以掌控时，请为自己停顿片刻。

When life feels overwhelming and control is hard to hold on to, take a moment for yourself.

花点时间找到你的呼吸，并与之同在。

Take a moment to find your breath and be present with it.

接纳你可能感受到的任何情绪，允许它们存在，让你的身体平静下来。

Find any emotions that you might feel are okay and acceptable, and you can feel them and calm your body down.

将爱传递给你，将平静传递给你，将耐心传递给你。

Sending you love, sending you peace, sending you patience.

合十致意。

Namaste.