伴随音乐 - 十分钟情绪转换：振奋人心的NSDR练习

欢迎收听NSDR（非睡眠深度休息）播客，我们将引导您在无需完全入睡的情况下实现深度放松。本次课程中，我们将带领您进行呼吸觉察、渐进式放松和舒缓的视觉想象练习，帮助您获得深度的休息与恢复。请找一个安静舒适的地方平躺下来，头部垫上枕头，膝盖下方放个支撑垫，或许还可以盖条毯子保暖。双臂微微离开身体两侧，掌心朝上。

Welcome to NSDR, the non sleep deep rest podcast, where we guide you to unlock deep relaxation without fully falling asleep. In this session, we'll lead you through a calming practice of breath awareness, progressive relaxation, and a soothing visualization to help you achieve profound rest and rejuvenation. Find a quiet, comfortable place where you can lie down undisturbed. Lie on your back with a pillow under your head, a bolster under your knees, and perhaps a blanket over you for warmth. Place your arms slightly apart from your body, palms facing up.

闭上双眼。深吸一口气。呼气时，释放一天的忧虑与杂念。现在开始专注于呼吸，用鼻子深深吸气，让肺部完全充满空气。

Close your eyes. Take a deep breath. And as you exhale, let go of the day's worries and distractions. Begin by focusing on your breath. Inhale deeply through your nose, filling your lungs completely.

通过嘴巴缓缓呼气，感受每次呼吸都让身体更加放松。保持这种深呼吸节奏，体会每次呼吸都将您带入更深层的平静与松弛状态。接下来我们将进行渐进式肌肉放松。将注意力集中在脚趾上，轻轻收紧然后放松。

Exhale slowly through your mouth, feeling your body relax more with each breath. Continue this deep breathing pattern, feeling each breath bring you deeper into a state of calm and relaxation. We will now move through a progressive muscle relaxation. Bring your attention to your toes. Tense them gently, then release.

接着是双脚，收紧后放松。继续这个流程，依次放松小腿、大腿和臀部，每个部位都先收紧后放松。然后是下背部、腹部、胸部和上背部。当您关注每个肌群时，感受紧张感逐渐消散。最后将意识带到肩膀、手臂、手掌和手指。

Move up to your feet, tensing and relaxing them. Continue this process through your calves, thighs, and hips, tensing and then relaxing each area. Progress to your lower back, abdomen, chest, and upper back. Feel the tension release as you focus on each muscle group. Finally, bring your awareness to your shoulders, arms, hands, and fingers.

每个部位都先收紧后放松，让放松的浪潮流遍全身。现在将注意力集中在一个您希望实现的积极肯定语或意图上，可以是个人目标或某种存在状态。在心中默念三遍，感受它在身心间的共鸣。让我们开始身体扫描练习。

Tense and then relax each area, allowing a wave of relaxation to flow through your body. Focus your mind on a positive affirmation or intention you wish to manifest. This could be a personal goal or a state of being. Silently repeat it three times, feeling its presence in your mind and body. Let's move your awareness around your body.

当我提到每个部位时，请将注意力集中在那里感受放松。先从右侧开始。大拇指。食指。中指。

As I mention each part, bring your focus to that area, feeling it relax. Right side first. Thumb. Index finger. Middle finger.

无名指。小指。手腕。前臂。手肘。

Ring finger. Little finger. Wrist. Forearm. Elbow.

上臂。肩膀。腰部。臀部。大腿。

Upper arm. Shoulder. Waist. Hip. Thigh.

膝盖。小腿。脚踝。脚。脚趾。

Knee. Calf. Ankle. Foot. Toes.

现在转向左侧。拇指。食指。中指。无名指。

Now the left side. Thumb. Index finger. Middle finger. Ring finger.

小指。手腕。前臂。手肘。上臂。

Little finger. Wrist. Forearm. Elbow. Upper arm.

肩膀。腰部。臀部。大腿。膝盖。

Shoulder. Waist. Hip. Thigh. Knee.

小腿。脚踝。脚。脚趾。现在将注意力转移到身体的不同感官点上。

Calf. Ankle. Foot. Toes. Now bring your awareness to different sensory points in your body.

感受头顶、耳朵和鼻尖的触觉。注意嘴唇、下巴和下颌。体会呼吸时气流进出鼻腔的感觉。感知胸腔中心脏平稳的跳动。想象呼吸将平静与放松传递至全身每个角落。

Feel the crown of your head, your ears, and the tip of your nose. Notice your lips, your chin, and your jaw. Feel the sensation of your breath as it enters and exits your nostrils. Sense your heart beating steadily in your chest. Visualize your breath spreading calm and relaxation throughout your entire body.

现在，想象自己漫步在一片宁静的森林中。树木高大雄伟，树叶在微风中轻轻摇曳。脚下的林地柔软舒适，空气中弥漫着清新的松木香气。行走间，你感受到一种与自然深刻联结的宁静。找个舒适的地方坐下休息。

Now, visualize yourself walking through a tranquil forest. The trees are tall and majestic, their leaves rustling gently in the breeze. The forest floor is soft beneath your feet, and the air is filled with the fresh scent of pine. As you walk, you feel a deep sense of peace and connection with nature. Find a comfortable spot to sit and rest.

感受大地承载着你，与这片宁静之地建立连接。花片刻时间沉浸在这份美好与平和之中，让它为你注入深度的放松感。回想你的初衷。默念三遍，感受它在放松的身体和平静的思绪中产生共鸣。逐渐将意识带回当下。

Feel the earth supporting you as you connect with the tranquility of this place. Take a moment to soak in the beauty and peace, allowing it to fill you with a deep sense of relaxation. Recall your intention. Silently repeat it three more times, feeling its truth resonate through your relaxed body and calm mind. Gradually, bring your awareness back to the present moment.

留意周围的声音。感受身下的支撑面和皮肤上的空气。轻轻活动手指和脚趾。当你准备好时，转向右侧，以胎儿姿势休息片刻。感觉准备就绪后，慢慢用手支撑坐起。

Notice the sounds around you. The feeling of the surface beneath you, and the air on your skin. Gently wiggle your fingers and toes. When you're ready, roll onto your right side, resting in the fetal position for a few moments. When you feel ready, slowly press yourself up to a seated position.

睁开双眼，环顾四周。注意这段旅程后你感受到的平静与焕然一新。感谢你参与这段非睡眠深度休息之旅。当你需要片刻宁静与恢复时，随时可以回到NSDR播客。我期待再次引导你，在你需要时帮助你找到平和、放松与新生。

Open your eyes, taking in your surroundings. Notice how calm and refreshed you feel after this journey. Thank you for joining this journey into non sleep deep rest. You can return to the NSDR podcast anytime you need a moment of calm and rejuvenation. I look forward to guiding you again, helping you find peace, relaxation, and renewal whenever you need it.