什么是和平

欢迎来到五分钟冥想。

Welcome to five minute meditations.

我是劳伦。

I'm Lauren.

我将担任您的引导者。

I'll be your guide.

花一点时间让自己平静下来。

Take a moment to settle into stillness.

找一个舒适的姿势，坐着或躺着都可以。

Find a comfortable position seated or lying down.

眼睛可以微微睁开，目光柔和，或闭上沉重的眼睑。

Eyes can be open with a soft gaze or heavy eyelids closed.

让双手自然地放在任何舒适的位置。

Allowing your hands to rest gently wherever they fall.

释放肩膀的紧张。

Releasing tension in the shoulders.

如果下颌紧绷，不妨让牙齿微微分开。

Maybe allowing your teeth to part if your jaw is clenched.

然后将注意力转向内在，通过鼻子深吸一口气，再轻轻从鼻子呼出，保持嘴巴闭合。

And then bringing your awareness inward, taking a full breath in through your nose and exhaling softly out of your nose, keeping the mouth closed.

再来一次，深深吸气，然后呼出。

Again, another big breath in through the nose and out.

最后一次，吸气，然后放松呼出。

And one more time, inhale and let it go.

让呼吸自然回归它的节奏。

Allowing your breath to find its natural rhythm again.

每一次呼吸都让你更接近一丝宁静。

Each breath brings you a little bit more peace.

花一点时间安住于此，沉淀于当下，想想宁静对你来说是什么样子？

Taking a moment to arrive here, to settle into the present and thinking about what does peace look like for you?

对吧？

Right?

你不需要马上回答。

You don't have to answer it right away.

让这个问题只是在你的意识中飘浮。

Letting that question just float in your awareness.

也许会出现图像或感觉。

Maybe images arise or feelings.

只是让内心做出回应。

Just letting your heart respond.

也许平静看起来像一杯热咖啡、一个特别的地方、一段记忆、一种安全感或爱的感觉。

Maybe peace looks like a hot cup of coffee, a special place, memory, a feeling of safety or love.

无论对你来说它是什么，试着充分而清晰地想象它。

And whatever that is for you, trying to visualize it fully and clearly.

当你感到最平静时，你在哪里？

Where are you when you feel most at peace?

平静听起来是什么样子的，还是说它是安静的？

What does peace sound like, or is it quiet?

在你的平静中，还会出现哪些其他感觉或画面？

What other sensations or visualizations happen in your peace?

当你唤起这个画面时，让呼吸变得更深沉。

Allowing the breath to deepen as you call in this image.

让它将你锚定在此刻，并再次感受气息从鼻孔进出。

Allowing it to anchor you to this moment and finding the breath again in and out of the nose.

深长而彻底的呼吸。

Full cleansing deep breaths.

如果画面没有出现，就让此刻成为你的平静。

And if the vision isn't there, allow this moment to be your peace.

将爱送给你，将平静送给你，将耐心送给你。

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

Namaste。

Namaste.