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现在请闭上你的眼睛，请听着我们的声音。而当你听我们的声音，你将经验到一种美妙放松的经验会发生在你的身上。你会发现全身的肌肉延伸到脊椎以下的部分都将完全地放松。去意识到你的呼吸。

Now you're ready to visit the garden of your mind. Check that your head is in line with your spine. Let your feet just fall slightly apart. Your arms can rest limply at your side. Turn your hands so the palms are slightly facing upwards, the sides of your hands on the floor.

Close your eyes now, and just listen to our voices. And if you listen to our voices, you will find a wonderful relaxing thing happen to you. You'll find the muscles in your body right down your spine are completely relaxing. Be aware of your breathing. Don't force or strain the breath. Just be aware of the slow, deep breath that go right down to the bottom of the stomach as you inhale. Be conscious of your stomach rising very gently as you inhale.

When you exhale, feel yourself letting go completely, and sinking down heavily to the floor. Feel yourself sinking down deeper and deeper...down deeper into the floor.

You are calm, your whole body is relaxing, relaxing more with each gentle breath you breathe. Leave your eyes closed, your eyelids are beginning to feel heavy and relaxed. They feel comfortably heavy. So relaxed you don't want to open them again.

You are now feeling peaceful and calm and tranquil as you slowly breathe in and out, in and out. Your whole body is feeling heavy and relaxed. All tension is being dissolved away from the muscles down the back of your neck, right down your spine...all of your chest...Relaxing...And tension is just dissolving away. Your entire body is calm and relaxed.

Your arms and hands are feeling heavy and limp at your sides. Your legs right down to your feet begin to feel heavy, calm and relaxed.

Your legs and feet feel heavy and limp. Your whole body is sinking down deeper and deeper. Your whole body feels warm and relaxed as you sink down deeper. Letting go. Letting go more and more. Letting go and listening to nature's sounds.

词汇解释

1. limply adv. 柔软的, 四肢无力的, 松弛的

2. inhale v.吸入, 吸气, 吞咽

3. exhale v.呼气, 散发

4. sink down 沉落

5. eyelid n.眼睑；眼皮

6. tranquil a.平静的，安静的，安宁的

7. dissolved adj. 溶化的 动词dissolve的过去式和过去分词

8. spine [spain]n.脊柱，脊椎；(动植物的)刺；书脊

9. limp [limp]a.软弱的，无精神的；松沓的

参考译文

现在你已经准备好去探访你心灵的花园，检查你的头和脊椎是否已成一直线不要弯曲。让你的双脚微微打开与肩同宽。双手背可轻轻地在身旁放松。将两手的掌心微微朝上，不用太刻意。

现在请闭上你的眼睛，请听着我们的声音。而当你听我们的声音，你将经验到一种美妙放松的经验会发生在你的身上。你会发现全身的肌肉延伸到脊椎以下的部分都将完全地放松。去意识到你的呼吸。不要刻意用力地呼吸。只要去感觉到你的呼吸变得缓慢和深沉。在你吸气时候这气会带到腹部的下方。并且意识到在你每次吸气时，你的小腹会微微地鼓起。

在呼气的时候将所有的气完全地呼出，让自己所有的烦恼也一起呼出，并感到全身非常地沉重，下沉到地板里了。感到你自己深深地陷入地板里，越来越深，深入到地板里。

你感到很平静，你的全身正在放松，而在你每次缓缓地呼吸后，你将更加地放松。让你的双眼闭上吧，你的眼皮开始感到非常地沉重和放松。它们感到舒服地沉重。是那样地放松你不想再把它们打开了。

你现在感受到平安，祥和以及宁静。当你慢慢地呼吸、吸气、吐气，吸气、吐气。你的全身感到非常地沉重和放松。所有的紧张压力都消失了，随着你身体脖子后的肌肉放松而消失了，延伸的到你的脊椎下方，及整个胸部附近的肌肉都放松了......都放松了......紧张压力都消失不见了。你的全身已经放松了。

你的手背和双手开始感到非常地沉重，松软地摆在两旁。而你的双腿延伸到你的脚掌也开始感到非常地沉重和放松。你的双腿和脚掌感到非常地沉重和无力。你的全身正渐渐地往下沉，越沉越深。全身将感到温暖和放松。在你下沉的时候，放松吧，越来越放松。让我们放松来倾听自然美妙的声响。