问题描述：
英语翻译
Go to a quiet room and sit in any comfortable chair or couch.Although some people prefer to lie down,you are more susceptible to sleep than when sitting up.Whether you sit or lie,ensure you do not cross your legs or any part of your body.You may be in this position for a while and this could end up being uncomfortable.
Make sure you are not going to be disturbed for at least half an hour.
3Close your eyes and work to rid your mind of any feelings of fear,stress,or anxiety.When you begin,you might find it difficult not to think.You may find that thoughts keep intruding.When this happens,don't try to force the thoughts out.Observe them impartially,and then let them slip away.See How to Meditate for more help with this step.
Recognize the tension in your body.Beginning with your toes,imagine the tension slowly falling away from your body and vanishing.Imagine it freeing each body part one at a time starting with your toes and working its way up your body.Visualize each part of your body becoming lighter and lighter as the tension is removed.relax your toes,then your feet.Continue with your calves,thighs,hips,stomach and so on,until you've relaxed each portion,including your face and head.Using imagery techniques of something you find comforting or soothing,such as water (feel the water rushing over your feet and ankles,cleansing them of tension) can be effective as well.
Take slow,deep breaths.When you exhale,see the tension and negativity leaving in a dark cloud.As you inhale,see the air returning as a bright force filled with life and energy.
Appreciate the fact that you are now extremely relaxed.Imagine you are at the top of a flight of 10 stairs which at the fifth step start to submerge into water.Picture every detail of this scene from the top to the bottom.Tell yourself that you are going to descend the stairs,counting each step down,starting at 10.Picture each number in your mind.Imagine that each number you count is further down and one step closer to the bottom.After each number,you will feel yourself drifting further and further into deep relaxation.As you take each step,imagine the feel of the step under your feet.Once you are at the fifth step imagine and truly feel the refreshing coolness of the water and tell yourself that you are stepping into an oasis of purity and cleanliness.As you begin to descend the last five steps,start to feel the water getting higher and higher up your body.You should now start to feel somewhat numb and your heart will start to race a bit,but notice it and let any qualms about the situation just drift away into the water.
Go to a quiet room and sit in any comfortable chair or couch.Although some people prefer to lie down,you are more susceptible to sleep than when sitting up.Whether you sit or lie,ensure you do not cross your legs or any part of your body.You may be in this position for a while and this could end up being uncomfortable.
Make sure you are not going to be disturbed for at least half an hour.
3Close your eyes and work to rid your mind of any feelings of fear,stress,or anxiety.When you begin,you might find it difficult not to think.You may find that thoughts keep intruding.When this happens,don't try to force the thoughts out.Observe them impartially,and then let them slip away.See How to Meditate for more help with this step.
Recognize the tension in your body.Beginning with your toes,imagine the tension slowly falling away from your body and vanishing.Imagine it freeing each body part one at a time starting with your toes and working its way up your body.Visualize each part of your body becoming lighter and lighter as the tension is removed.relax your toes,then your feet.Continue with your calves,thighs,hips,stomach and so on,until you've relaxed each portion,including your face and head.Using imagery techniques of something you find comforting or soothing,such as water (feel the water rushing over your feet and ankles,cleansing them of tension) can be effective as well.
Take slow,deep breaths.When you exhale,see the tension and negativity leaving in a dark cloud.As you inhale,see the air returning as a bright force filled with life and energy.
Appreciate the fact that you are now extremely relaxed.Imagine you are at the top of a flight of 10 stairs which at the fifth step start to submerge into water.Picture every detail of this scene from the top to the bottom.Tell yourself that you are going to descend the stairs,counting each step down,starting at 10.Picture each number in your mind.Imagine that each number you count is further down and one step closer to the bottom.After each number,you will feel yourself drifting further and further into deep relaxation.As you take each step,imagine the feel of the step under your feet.Once you are at the fifth step imagine and truly feel the refreshing coolness of the water and tell yourself that you are stepping into an oasis of purity and cleanliness.As you begin to descend the last five steps,start to feel the water getting higher and higher up your body.You should now start to feel somewhat numb and your heart will start to race a bit,but notice it and let any qualms about the situation just drift away into the water.
问题解答：
我来补答展开全文阅读