30
0引导式冥想
时间线大纲
1. **00:01 舒适的姿势（Comfortable Position）**
- 让自己进入感觉最舒适的姿势，并轻柔地闭上眼睛或让目光柔和地注视地板。
- Allow yourself to get into whatever position feels most comfortable for you, and softly close your eyes or allow your gaze to be gentle on the floor.
2. **00:58 自然呼吸（Natural Breathing）**
- 对呼吸流动感到好奇，让它自然自由地流动。
- Getting curious and letting the breath flow naturally and freely.
3. **01:14 观察者（Observer）**
- 成为一个温和而善良的观察者，只是注意到你的呼吸感觉和漂浮。
- Be the gentle and kind observer, just noticing how your breath feels and floats.
4. **01:47 接受现状（Accepting the Present）**
- 允许呼吸成为它将成为的样子，同时延伸到自己一个礼物，让自己成为你现在的样子。
- Allow the breath to be whatever it will be, and in doing so, extend yourself a gift of letting yourself be whatever you are right now.
5. **03:30 放松与投入（Letting Go and Dropping In）**
- 感受让自己放松并更加投入的感觉。
- Tune in to a sensation of letting go and dropping in.
6. **03:51 彩虹光的想象（Imagining Rainbow Light）**
- 使用想象力设想从你的心流出的彩虹螺旋光，在你周围创造一个多彩的彩虹光漩涡。
- Use your imagination to envision a spiral of rainbow light flowing out from your heart, creating a vortex of colorful rainbow light all around you.
7. **05:12 光的流动（Flow of Light）**
- 看到这些多彩的光在整个空间中流动，给所触碰的一切带来欢乐和轻松。
- See this colorful light flowing throughout the entire space all around you, bringing joy and lightness to everything it touches.
8. **05:41 照亮城镇（Illuminating the Town）**
- 想象你的心向整个城镇或城市发送这些辐射的彩虹光。
- Envision your heart sending out this radiant rainbow light to your entire town or city.
9. **06:08 能量提升（Energy Uplifting）**
- 感受这股能量提升你周围的城镇。
- Feel this energy uplifting the town around you.
10. **06:26 扩散全国（Spreading Nationwide）**
- 看到并感受到它在全国扩散，辐射地、多彩地。
- See and feel it spreading radiantly, colorfully all throughout your entire country.
11. **06:44 照亮地球（Illuminating the Planet）**
- 观察这些辐射的彩虹光扩散到整个星球。
- Watch this radiant rainbow light spreads all throughout the planet.
12. **07:11 接收与放大光（Receiving and Amplifying Light）**
- 感受接收辐射的彩虹光的感觉，从所有练习这种冥想的人那里。
- Feel a sense of receiving the radiant rainbow light from all those who have ever practiced this meditation.
13. **07:50 扩展与接收能量（Extending and Receiving Energy）**
- 感觉自己既在扩展又在接受这种壮丽、欢乐的能量。
- Feel yourself both extending and receiving this magnificent, joyous energy.
14. **08:45 深呼吸（Deep Breathing）**
- 深深地吸一口气，让腹部和肋骨完全扩张，屏住呼吸。
- Take a big, deep breath in, stomach and rib cage fully expanding, holding your breath.
15. **09:16 意识回归（Awareness Returning）**
- 允许你的意识回到你的身体，回到你现在所在的地方。
- Allow your awareness to come back to your body, where you are right now.
