English & 中文

come to a comfortable seated position 來到一個舒適的坐姿

find a position that's comfortable 找到一個舒適的姿勢

place your hands on your knees, sit straight and tall, close your eyes

雙手放在膝蓋上，坐直坐高，閉上雙眼

spine vertical 脊柱立直

head and shoulders are directly above the pelvis

頭部、肩膀位於骨盆的正上方

check your shoulders, let them relax

檢查肩膀，讓它放鬆

let your shoulders drop 雙肩下沈

relax your mouth 口腔放鬆

soften your face 面部柔軟

let your belly soften and relax 腹部柔軟放鬆

direct your senses inwards 將感官內收

experience the present moment 體驗當下

relax deeply 深度放鬆

completely relax 完全放鬆

let go of tension 釋放壓力

take some deep breaths 深呼吸

breathe in relaxation 吸氣放鬆

breathe out tension 呼氣釋放壓力

breathe in deeply 深深地吸氣

breathe out slowly 緩緩地呼氣

noticing the in and out of the breath 注意到（自己的）一吸、一呼

bring your attention to your body 把注意力帶到身體上

bring the awareness to your breath 覺知放在呼吸上

If you find your mind wandering, bring it back to the sensations of your pose and the awareness of your breath.

如果思緒在遊蕩，將它們帶回到你對姿勢的感覺上，並且去體會呼吸。

let everything give way to gravity，and let your body sink into the mat

完全讓地心引力帶著身體沈向墊子

feel your feet heavy on the floor 感受到雙腳沈重，沈向地面

simply aware of whatever your are experiencing,not trying to change it,or resisting anything.

只是去意識到你正在經歷的一切，不要嘗試改變它，也不要抵抗它

Breathing deeply will relax your muscles

and give you energy

深呼吸可以放鬆你的肌肉，

帶給你能量

take on one more deep breath 再一次深呼吸

allow the breath return to normal 讓呼吸恢復到正常

when you feel ready, slowly open your eyes

準備好了之後，就緩緩地睜開眼睛