guided Yoga nidra 瑜伽休息术引导
What is guided Yoga Nidra?
什么是瑜伽休息术引导？
Yoga nidra 来自梵语( योग निद्रा) nidra是休息，休眠的意思。
1. Lie down on your back in Savanna (Corpse pose)
平躺在地面进入摊尸式。
Savasana是梵语，Sava是尸体的意思，asana体式
你可以说 Savanna或者 Corpse pose
2. Close your eyes, be comforted that at this time, everything is ok. Nothing else matters right now.
闭上眼睛，进入舒适的状态，把所有的事情都放下。
3. Take a few deep breaths.
进行几组深呼吸
4. Now take your attention to different parts of the body in this order, while relaxing each part.
现在将你的意识按这个顺序放在身体的不同之处，同时放松每个部位。
5. Relax your head , your face and your eyebrow, relax your teeth. Your neck,your shoulders and your chest. Relax your buttocks hips and groin. Relax your legs your ankles and feet.
放松你的头、脸和眉毛，放松你的牙齿。你的脖子，肩膀和胸部。放松臀部和腹股沟。放松你的腿，脚踝和脚。
6. get into meditation practice.
慢慢的进入冥想的状态
Lie down in this position for a 5-10minutes.
就这样躺着保持5-10分钟的时间。
7. Gently roll over to your right side and Lift your body slowly,。
然后轻轻地滚到右侧，慢慢地坐起来
8. get a comfortable sitting pose and open your eyes.
选择一个舒适的坐姿，然后睁开双眼。
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