接受它

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，请找一个舒适的姿势。

As you're ready, come to a comfortable position.

暂时保持眼睛睁开。

For a moment leaving the eyes open.

将你的注意力带到房间或你周围的环境中，感受一切：色彩的深浅、光线或黑暗、阴影、形状、角落与边缘，或者如果你在户外，感受那无垠的开阔。

Bringing your awareness to the room or the space around you and taking everything in noticing shades of colors, the light or the darkness, the shadows, the shapes, the corners and edges, or maybe if you're outside the vastness, the openness.

花一点时间充分觉察你的周围环境，然后开始留意你的呼吸。

Just taking a moment to become fully aware of your surroundings and then beginning to notice your breath.

留意每一次吸气，你从周围空气中汲取一丝气息，而每一次呼气，你又回馈一丝回去。

Noticing how with each breath you take a little bit from the air around you and then on your exhale you give a little bit back.

觉察你的心跳节奏，也许它很快，也许很慢，不要评判，也不试图改变任何东西。

Noticing the pace of your heartbeat, Maybe it's fast or maybe it's slow without judging or trying to change anything.

只是觉察。

Just noticing.

也许觉察你的身体，它所形成的姿态，并有意识地让这些姿态放松下来。

Maybe noticing your body, the shapes it's creating, and intentionally trying to allow those shapes to soften.

你可以选择保持眼睛睁开，目光柔和、眼睑沉重，或者让眼睛闭上，只是花一点时间安住于此、在此刻。

You're welcome to keep your eyes open with a soft gaze and weighted eyelids or allow them to close and just taking a moment to be present, to be here.

我们一天中的大部分时间都在匆匆掠过这些事物，却从未真正花时间去仔细观察。

We spend so much of our day passing by these things that we never take time to really look at.

欣赏我们周围所有的美。

Appreciating all the beauty that is around us.

在混乱和不适的时刻，留意你周围的事物。

In times of chaos and times of discomfort, notice what's around you.

当你觉察到美时，加深呼吸，进行更长的吸气和更长的呼气。

And while you're noticing the beauty, deepen the breath, taking longer inhales and longer exhales.

吸入并回馈给周围的空间。

Taking and giving back to the space around you.

觉察任何思绪，承认它们，然后再次将注意力集中在呼吸上。

Noticing any thoughts, acknowledging them, and then focusing again on your breath.

不要匆忙。

Without rushing.

在这里，花你所需要的时间。

And take as much time as you need here.

在此刻安住，传递给你爱，传递给你平静，传递给你耐心。

Be here, sending you love, sending you peace, sending you patience.

Namaste。

Namaste.