10分钟非眠深休
非眠深休是一个强大的工具
可以控制神经系统以及整体精神状态的放松
可以恢复精神和身体活力
可以在白天或晚上任何时间来做
做起来很简单
你将要坐着或躺着做这个练习
如果你现在还没有坐着或躺着
请现在这样做
你还将要闭上眼睛
如果你还没有闭眼，请现在闭眼
在这个练习中，你将要正常呼吸
除非指示你做别的
你将要做一种呼吸模式
就是深吸一口气，最好是用鼻子
但如果你不能做到用鼻子吸气
那用嘴吸气
现在就试一下
用鼻子深吸一口气
然后用嘴呼出所有的气
再做一次
用鼻子深吸一口气
然后用嘴完全呼出
当你呼气时，通过薄抿的嘴唇，
就像用一根小吸管一样
重复两次
用鼻子深吸一口气
然后完全呼气，通过薄抿的嘴唇
再来一次
用鼻子深吸一口气
然后用嘴完全呼出
通过薄薄的噘起的嘴唇
以这种方式呼吸
也就是深深地用鼻子吸气
然后完全用嘴呼气
通过薄抿的嘴唇
是所知能减慢心率，放松神经系统的方式
现在请随意正常呼吸
现在你的脑海里有双眼睛
想象你站在自己面前看着你的身体
坐着的或者躺着的
想象拿着手电筒或聚光灯照向你的脚
集中注意力
无论你的脚接触到什么
可能是袜子、拖鞋、鞋子或者只是空气
都没关系
集中注意力
具体在你的脚底
尝试感知能感觉到任何东西
可能会有刺痛感
甚至可能变得麻木
都没关系
现在想象一下扩大聚光灯到你的脚背
你的脚踝，你的小腿
将光扩大照到你的大腿、腿窝
一直到你的腰
现在你的整个下半身都有光照
在那聚光灯下光束内
深吸一口气，用鼻或嘴
然后完全呼气，通过薄抿的嘴唇
直到你的肺排空
重复两次
每次呼气
想象你的下半身下沉约一厘米
进入到现在任何可以接触的表面
现在移动聚光灯到你的腹部
集中注意力
无论你的腹部正在感觉到什么
当你吸气时腹部应该稍微向外扩
当你呼气时腹部应该收缩
扩大聚光灯范围到你的上腹部 、胸部、颈部
现在在你的脑海眼睛里
想象聚光灯束正在扩大到你的手臂
继续正常呼吸
现在集中你的感知
到你的背部接触到的任何表面
衬衫、椅子、沙发
无论什么表面，恰巧正在接触
现在聚焦接触的表面
只需把你的注意力和感知
放到那些接触点
当你这样做的时候
再次用鼻或嘴深深吸气
然后呼气时想象你的背部和上半身下沉
进入正在接触的任何表面约一厘米
现在移动聚光灯到你的面部、头顶，后脑勺
继续正常呼吸
集中你的感知
放松你的面部肌肉
继续正常呼吸
看看是否可以延长呼气时间
非常轻微地
现在你的脑海眼睛向下扩展聚光灯束
到你的脖子、胸部、手臂、腹部、
腰、腿，然后一直到脚
想象自己看内部的聚光灯照亮自己的身体
在你的脑海里眼睛
故意调暗那束聚光灯
使光照不那么明亮
再次深深吸气，用鼻或嘴
然后完全呼出，通过薄抿的嘴唇
当你这样做的时候，
想象你的整个身体沉入所接触的表面
现在继续正常呼吸
稍微移动一下你的脚趾
这样做，你将注意到
你控制着你的神经系统
你指导你的感知和你的行动
移动脚踝并弯曲膝盖，稍微一点点
你可以移动你的上身左右摆动，
你的头左右摆动，甚至只是微微点头
现在动动你的手
抬起你的手臂 稍微一点
然后再放下手臂
现在，无论你是否准备好，慢慢睁开眼睛
当你这样做的时候，请注意，通常情况下，
你的神经系统受到感官信息的轰炸
主要是视觉信息
那是在非眠深休练习中消除的信息
而你现在体验到更丰富
你控制你的感知
控制感知是简单的
只需引导注意力到特定感觉上
你控制你感受到的感觉
通过引导你的注意力的聚光灯束
照到你选择身体的任何一部分或多部分
非眠深休练习就像这样的
可以帮助你恢复精神感知和身体活力
可以部分抵消睡眠不足的影响
也能帮助你变得更好入睡和保持睡眠
当你觉得需要精神或身体重置
可以在白天或晚上任何时间做一下
welcome to this 10 minute non
sleep deep breast protocol
non sleep deep breast is a powerful tool
that can allow you to
control the relaxation state of your nervous system
and your overall state of mind
it can restore mental and physical vigor
and it can be done any time of day or night
it's very simple to do
you'll want to do this protocol seated or lying down
so if you're not already seated or lying down
please do so now
you'll also want to close your eyes
so if your eyes aren't already closed
please close them now
throughout this protocol
you'll want to breathe normally
unless instructed to do otherwise
one pattern of
breathing you'll be asked to do is to inhale
ideally through your nose
but if you can't do it through your nose
inhale through your mouth try that now
inhale deeply through your nose
and then exhale all of your air through your mouth
let's do that again
inhale deeply through your nose
and then exhale completely through your mouth
as you exhale
exhale through thinly pursed lips
as if through a small straw
let's repeat that two more times
inhale deeply through your nose
then exhale completely through thinly pursed lips
one more time
inhale deeply
through your nose
and then inhale completely
through your mouth through thinly pursed lips
breathing in that way
that is inhaling deeply through your nose
and then exhaling completely
through the mouth through thinly pursed lips
is known to slow your heart rate down
and relax your nervous system
feel free now to simply breathe normally
now in your mind's eye
imagine yourself standing over yourself
looking at your body
which is seated or lying down
imagine holding a flashlight or a spotlight
and directing it at your feet
focus your attention
on whatever it is
that your feet happen to be in contact with
it could be socks
sandals shoes
or merely the air
it doesn't matter
focus your attention specifically
on the bottoms of your feet
and try to perceive whatever it is they are sensing
they could be tingling
they could even be numb
it doesn't matter
now imagine expanding that spotlight
to include the tops of your feet
your shins
your calves
expanding that spotlight further to include your thighs
your hamstrings
and up to your waist
now with your entire lower body illuminated
inside the beam of light from that spotlight
inhale deeply through your nose or through your mouth
and then exhale completely through thinly pursed lips
until your lungs are empty
repeat that twice more
and each time as you exhale
imagine your lower body
sinking down about a centimeter
into whatever surface you happen to be in contact with
now
now move the spotlight to your abdomen
and focus your attention
on whatever it is your abdomen is sensing
as you inhale
your stomach should move out slightly
and as you exhale
it should sink down
expand the spotlight to include your upper
your chest
your neck
now in your mind's eye
imagine that spotlight is
expanding to include your arms as well
continue to breathe normally
now focus your perception
on whatever surface your back happens to be in contact
with
a shirt a chair
a sofa
whatever surface it happens to be contacting
focus on that contact now
simply bring your attention and your perception
to those points of contact
and as you do so
inhale deeply again through your nose
or through your mouth
and then as you exhale
imagine your back and your upper body
sinking about a centimeter
into whatever surface
they happen to be in contact with
now move the spotlight to include your face
the top of your head
and the back of your head
as you continue to breathe normally
focus your perception
on relaxing the muscles of your face
and as you continue to breathe normally
see if you can extend the duration of your exhales
ever so slightly
and now
in your mind's eye expand the spotlight downward
to include your neck
your chest
your arms
your abdoben
your waist
your legs and down to your feet
imagine yourself looking down at your own body
illuminated inside of the spotlight
and in your mind's eye
deliberately dim that spotlight
make the illumination less intense
inhale deeply again through your nose
or through your mouth
then exhale completely
through thinly pursed lips
and as you do
imagine your entire body
sinking into the surface it's in contact with
now while continuing to breathe normally
move your toes
ever so slightly
in doing so you'll notice that you are in control
of your nervous system
you direct your perceptions and your actions
move your ankles
and bend your knees just the slightest bit
you can move your upper body from side to side
your head from side to side
or even nod just slightly
now move your hands
lift your arms just a tiny bit
then set them down again
and now
whenever you are ready
slowly open your eyes
and as you do so
you'll notice that normally
your nervous system
is bombarded with sensory information
mostly visual information
which you have eliminated
during this non sleep deep breast protocol
as you have now experienced
you are in control of your perceptions
controlling your perceptions is simply
directing your attention to specific sensations
and you control which sensations you perceive
by directing your attentional spotlight
to whatever part or parts of your body
you choose
non sleep deep breast protocols
such as this one
can help you restore your sense of mental
and physical vigor
can partially offset the effects
of not getting enough sleep
and can also help you get better
at falling and staying asleep
it can be done any time of day or night
when you feel you need
a mental
and or physical reset
10分钟非眠深休
中文提示
非眠深休是一个强大的工具
可以控制神经系统以及整体精神状态的放松
可以恢复精神和身体活力
可以在白天或晚上任何时间来做
做起来很简单
你将要坐着或躺着做这个练习
如果你现在还没有坐着或躺着
请现在这样做
你还将要闭上眼睛
如果你还没有闭眼，请现在闭眼
在这个练习中，你将要正常呼吸
除非指示你做别的
你将要做一种呼吸模式
就是深吸一口气，最好是用鼻吸气
但如果你不能做到用鼻吸气
那就用嘴吸气
现在就试一下
用鼻深吸一口气
然后用嘴呼出所有的气
再做一次
用鼻深吸一口气
然后用嘴完全呼出
当呼气时，通过微张口唇
就像用一根小吸管一样
重复两次
用鼻深吸一口气
然后完全呼气，通过微张口唇
再来一次
用鼻深吸一口气
然后用嘴完全呼出
通过微张口唇
以这种方式呼吸
也就是用鼻深吸气
然后完全用嘴呼气
通过微张口唇
是所知能减慢心率，放松神经系统的方式
现在请随意正常呼吸
现在你的脑海里有双眼睛
想象你站在自己面前看着你的身体
坐着的或者躺着的
想象拿着手电筒或聚光灯照向你的脚
集中注意力
无论你的脚接触到什么
可能是袜子、拖鞋、鞋子或者只是空气
都没关系
集中注意力
具体在你的脚底
尝试感知能感觉到的任何东西
可能会有刺痛感
甚至可能变得麻木
都没关系
现在想象一下扩大聚光灯到你的脚背
你的脚踝
你的小腿
将光扩大照到你的大腿、腿窝
一直到你的腰
现在你的整个下半身都有光照到
在那聚光灯下光束内
深吸一口气，用鼻或口
然后完全呼气，通过微张口唇
直到你的肺排空
重复两次
每次呼气
想象你的下半身下沉约一厘米
进入到现在可以接触的任何表面
现在移动聚光灯到你的腹部
集中注意力
无论你的腹部正在感觉到什么
吸气时腹部应该稍微向外扩
呼气时腹部应该收缩
扩大聚光灯范围到你的上腹部 、胸部、颈部
现在在你的脑海眼睛
想象聚光灯束正在扩大到你的手臂
继续正常呼吸
现在集中你的感知
到你的背部接触到的任何表面
衬衫、椅子、沙发
正在接触的无论什么表面
现在注意力放到接触的表面
只需把你的注意力和感知
放到那些接触点
当你这样做的时候
再次用鼻或口深深吸气
然后呼气时想象你的背部和上半身下沉
进入到正在接触的表面约一厘米
现在移动聚光灯到你的面部、头顶，后脑勺
继续正常呼吸
集中你的感知
放松你的面部肌肉
继续正常呼吸
看看是否可以延长呼气时间
非常轻微地
现在你的脑海眼睛向下扩展聚光灯束
到你的脖子、胸部、手臂、腹部、
腰、腿，然后一直到脚
想象自己看内部的聚光灯照亮自己的身体
在你的脑海的眼睛
使光照不那么明亮
再次深深吸气，用鼻或口
然后完全呼出，通过微张口唇
当你这样做的时候，
想象你的整个身体沉入所接触的表面
现在继续正常呼吸
稍微移动一下你的脚趾
你控制着你的神经系统
你指导你的感知和你的行动
移动脚踝并弯曲膝盖，稍微一点点
你可以移动你的上身左右摆动，
你的头左右摆动，甚至只是微微点头
现在动动你的手
抬起你的手臂 稍微一点
然后再放下手臂
现在，无论你是否准备好，慢慢睁开眼睛
你的神经系统受到感官信息的轰炸
主要是视觉信息
那是在非眠深休练习中消除的信息
而你现在体验到更丰富
你控制你的感知
控制感知是简单的
只需引导注意力到特定感觉上
你控制你感受到的感觉
通过引导你的注意力的聚光灯束
照到你选择身体的任何一部分或多部分
非眠深休练习
就像这样的
可以帮助你恢复精神感知和身体活力
可以部分抵消睡眠不足的影响
也能帮助你更好地入睡和保持睡眠
当你觉得需要精神或身体重置
可以在白天或晚上任何时间做一下
故意调暗那束聚光灯
这样做，你将注意到
当你这样做的时候，请注意，通常情况下，