Relaxation technique 1: Breathing meditation for stress relief 放鬆技巧一:呼吸冥想來解除壓力

欠很久的放鬆技巧,真的覺得多看這種文章不錯,因為看起來其實很簡單,但是要請你看完用自己的意思表達,或者寫個摘要很多人都說不出來,寫不出來,因為沒有去記,有些東西真的就是要去記一下啊!先前說到外食跟在家吃,其實看得時候都看得懂,但是eat out跟 eat home-cooked food 也有其他方法,但是你可能會寫不出來,或用錯誤的方法。有時候比方說吸氣,吐氣,躺在地板這些看起來不難,看到知道,可是可能寫不出來,另外單字不會說的時候當然很多時候可以用解釋的,但是可是一直用中式英文常常會不能溝通!最好就是從閱讀中或聽力中去記單字的用法,覺得重要的想記起來的,做個筆記記一下,資訊爆炸的年代,看過就忘是正常的,要記起來比較難,每個人不同,找自己的方式吧。

先翻再說,文章是一段一段的但是潔西想一句句翻,比較容易看跟對照。先把英文整段放前面再一句句翻好了。話說大家會不會閱讀啊?感覺很多人就是到現在還是一邊看一邊查單字。學校老師有教過應該先看完整段或整篇,依長度不等,有些不懂的單字沒關係,可以靠上下文去理解意思,再說有些前面用到的字後面會解釋意思,或者重複出現,看到後面意思就很清楚了。

看完一遍後也會對文章比較有概念,接下來就是一句一句看,然後有不懂的字可以去查字典,有一點很多人忽略就是一個單字可能有很多的意思,假如你覺得你知道的意思放在句子中不對的話,麻煩去查字典,查得越多,你的英文會越會,真話不騙。

然後句子的句型,基本的句型結構,五大句型本身的簡單句,簡單句跟簡單句合起來的並和句,另外簡單句跟獨立子句,然後跟名詞子句,形容詞子句,副詞子句這些非獨立子句結合成的複合句,最後很多混在一起的混合句。這些句型很清楚的話,就可以抽絲剝繭把句子的主詞,動詞,子句找出來,在複雜的句子其實都不難理解。

上面對程度比較基礎,從前英文沒學好的人可能有點困難,先前教寫作的時候有寫過講義,想再更清楚更簡單的說明,舉更多的例子一直拖。

Relaxation Techniques for Stress Relief 解除壓力的放鬆技巧

可以的話先看一整段試著理解意思,單字其實都不難。

For many of us, relaxation means zoning out in front of the TV at the end of a stressful day. But this does little to reduce the damaging effects of stress. To effectively combat stress, we need to activate the body’s natural relaxation response. You can do this by practicing relaxation techniques such as deep breathing, meditation, rhythmic exercise, and yoga. Fitting these activities into your life can help reduce everyday stress and boost your energy and mood.

Stress is necessary for life. You need stress for creativity, learning, and your very survival.

When stress overwhelms your nervous system your body is flooded with chemicals that prepare you for “fight or flight."

A variety of different relaxation techniques can help you bring your nervous system back into balance by producing the relaxation response. The relaxation response is not lying on the couch or sleeping but a mentally active process that leaves the body relaxed, calm, and focused.

下面潔西沒有逐字翻,想加強自己寫句子的人也可以把英文遮起來,看中文看能不能說出或寫出類似的英文,不一定要每個字都一樣,但是意思要到,單字用法要正確,不可以用英式中文,不確定的單字就再去查字典。字典萬歲!

For many of us, relaxation means zoning out in front of the TV at the end of a stressful day.

對大部分的人而言,放鬆就是在充滿壓力的一天後坐在電視前面放空。

But this does little to reduce the damaging effects of stress.

但這對於減低壓力帶來的傷害起不了什麼作用。

To effectively combat stress, we need to activate the body’s natural relaxation response.

要有效的對付壓力,我們需要啟動身體的自然放鬆反應。

You can do this by practicing relaxation techniques such as deep breathing, meditation, rhythmic exercise, and yoga.

你可以藉由練習放鬆技巧比方說深呼吸,冥想,韻律運動跟瑜珈等來放鬆。

Fitting these activities into your life can help reduce everyday stress and boost your energy and mood.

把這些活動融入你的生活中可以幫助你減少每天的壓力還可以加強你的活力與好心情。

Stress is necessary for life. You need stress for creativity, learning, and your very survival.

壓力對生活而言是必須的。你需要壓力來讓你有創作力,學習還有你的基本生存。

When stress overwhelms your nervous system your body is flooded with chemicals that prepare you for “fight or flight."

當壓力侵襲你的神經系統,你的身體充滿了準備讓你作戰或逃跑的化學物質。

(潔西註:這是人類原始本能,從古老時期開始,面對危險壓力的時候,人會做出去應付作戰或逃跑的反應)

A variety of different relaxation techniques can help you bring your nervous system back into balance by producing the relaxation response.

一些不同的放鬆技巧可以幫助你把你的神經系統回到平衡,藉由產生放鬆反應。

The relaxation response is not lying on the couch or sleeping but a mentally active process that leaves the body relaxed, calm, and focused.

放鬆反應不只是躺在沙發上或睡覺,而是一個心理積極的過程來讓身體放鬆,平靜,更專注。

下面一樣先放第一個技巧,後面再一句一句翻

Relaxation technique 1: Breathing meditation for stress relief

The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel.

If you find it difficult breathing from your abdomen while sitting up, try lying on the floor. Put a small book on your stomach, and try to breathe so that the book rises as you inhale and falls as you exhale.

  1. Exhale completely through your mouth, making a whoosh sound.
  2. Close your mouth and inhale quietly through your nose to a mental count of four.
  3. Hold your breath for a count of seven.
  4. Exhale completely through your mouth, making a whoosh sound to a count ofeight.
  5. This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Relaxation technique 1: Breathing meditation for stress relief

放鬆技巧一:呼吸冥想來解除壓力

The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs.

深呼的要點是要從肚子深深地呼吸,讓盡可能越多越好的新鮮空氣進入你的肺。

When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen.

當你從肚子深呼吸,而不是從你的上胸口淺呼吸時,你吸入更多的氧氣。

The more oxygen you get, the less tense, short of breath, and anxious you feel.

你吸入越多的氧氣,你感覺越不緊張,不會呼吸短促,比較不焦慮。

If you find it difficult breathing from your abdomen while sitting up, try lying on the floor.

假如你覺得坐著的時候從你的肚子呼吸有困難的話,試著躺在地板上。

Put a small book on your stomach, and try to breathe so that the book rises as you inhale and falls as you exhale.

放一小本書在你的肚子上,試著呼吸讓書在你吸氣的時候上升,在你吐氣的時候下降。

下面是另外潔西在別的網站上看到覺得不錯的478呼吸法,可以參考一下,睡不著也可以用喔。

  1. Exhale completely through your mouth, making a whoosh sound.

完全由你的嘴巴吐氣,發出呼的聲音。

  1. Close your mouth and inhale quietly through your nose to a mental count of four.

把你的嘴巴閉上,由鼻子清清地呼吸,在心中數到四。

  1. Hold your breath for a count of seven.

停住你的呼吸,數到七。

  1. Exhale completely through your mouth, making a whoosh sound to a count of eight.

完全從嘴巴吐氣,發出呼的聲音,數到八。

  1. This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

這樣是一組呼吸。現在再次吸氣跟重複這個循環三次,總共做四次呼吸。

其實大部份呼吸好像多是從鼻子吸氣,嘴巴吐氣,但是也有鼻子吸氣,鼻子吐氣,也有嘴巴吸氣,嘴巴吐氣,看自己習慣吧。潔西覺得鼻子吸氣,嘴巴吐氣比較好掌握。數的時候就放慢速度,剛開始不習慣也沒關係,沒辦法數到八就數到六或七,但是不要趕。真的緊張記不清楚就記得放慢,呼吸放慢,通常把腳步放慢,把速度放慢就會有點感覺。潔西昨天超級焦慮,走在路上看到手上又有腳痕的時候就放慢走路的速度,有好一點點,雖然還是很焦慮,至少知道了,不然其實焦慮的時候越走越快就會更焦慮。

對了,潔西超愛的可愛德國瑜珈老師教過潔西一個呼吸法,忘記好久了,潔西覺得很不錯。就是用左手手指按住左邊的鼻孔,從右邊的鼻孔吸氣。再用右手手指按住右邊鼻孔停幾秒。接下來放開左手手指,右邊手指還是按住右邊鼻孔,從左邊鼻孔吐氣。停幾秒,右邊手指還是按住右邊鼻孔,再從左邊鼻孔吸氣。接下來停住呼吸幾秒,然後左手指按住左邊鼻孔幾秒停幾秒,再從右邊鼻孔吐氣。就這樣重複幾次。解釋得有點複雜,就是一個鼻孔進,另外一個鼻孔出,吸氣跟兔氣候都停一下。

最後腹式呼吸把氣吸到肚子感覺好像有點難,其實慢慢做大概就會比較有概念,不用用書,把手放在肚子也會有感覺。

潔西又懶得檢查了。覺得很不負責,英文是從網路上helpguide.org截下來,應該不太會有錯。這兩天超焦慮,應該也是睡不好,每天每天都在作夢,怪怪的不喜歡的夢,一點起床,三點起床,四點起床,然後更糟糕的是巷口在整修,把公寓一樓整間打掉,所以吵死人的聲音連續幾天了,整個人神經緊繃啊。

不過下午有善心人士陪潔西聊了一下,然後去做了瑜珈,回來看了電影,翻翻文,喝個小酒吃點零食,心情好很多,雖然喝酒不是個太好的示範,但是人生偶爾做點壞事也是必要的,這樣在做應該要做的事的時候才不會覺得那麼痛苦。很喜歡這句話,說得很不錯吧。原本頭痛,想說反正要吃藥,喝了再說,不過喝完反而不痛了。還是等等會痛?那就等下再說吧。微醺的時候是最開心的時候,造做出來的好心情,也沒什麼不好。希望明天起來還可以保持好心情。不能的話就再說了,one day at a time ,繼續加油中。睡前可以試試呼吸喔。潔西晚上睡前也來記得試試看:)

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