減肥 + 減壓同時做！8分鐘【火電雙重天】呼吸引導 8 min Guided Breathwork

Yo，我是Eddie，我們今天會用兩種呼吸風格進行三個回合的呼吸，你接下來會得到滿滿的正能量點數，可以用在讓生命幸福上，第一個風格是火呼吸法，用鼻子帶有力量的吐氣，然後它吸氣自然會自己發生，像這樣，第二個風格是發電呼吸法，就鼻子呼吸 嘴巴吐氣，吸氣的時候舌頭貼著嘴巴上面，像這樣

那接下來我們先找到一個舒服的地方，躺著坐著其次都可以，我們準備開始吧，三 二 一，火呼吸法，用鼻子大力吐氣

做得很棒，把專注力放在眉間

最後五下，放電呼吸法，鼻子吸氣，嘴巴吐氣

最後5下，火吹西方，快結束了，加油

5 4 3 2 1，大口吸氣然後閉氣，收緊身體把專注放在眉間，能量送上去後繼續閉氣，3 2 1，把它放掉，我們開始30秒的閉氣，進入放鬆和寧靜的狀態

三，二，一，深呼吸後，然後閉氣，3，2，1

把它放掉，我們準備開始下個回合，3，2，1，火呼吸法

發電呼吸法，做得很棒，繼續呼吸，繼續創造明亮

最後五下

五，四，三，二，一，大口吸氣，然後閉住氣，把全身收緊

能量送上去，繼續放鬆，繼續閉氣，三，二，一，把它放掉，三十秒的閉氣開始

完全放鬆你整個身體

三 二 一，深呼吸後 閉氣，收緊全身

3 2 1，把它放掉，很好，我們準備進行最後一個回合，3 2 1，火呼吸法

發電呼吸法，快速的深呼吸，你做得很棒

最後五下，火呼吸法，這是最後一組火呼吸了，把專注力放在眉間，3 2 1，先呼吸後然後閉氣，收緊腹部，收緊骨盆

3 2 1，把它放掉，45秒的閉氣開始，進入你的身體，察覺你現在能感受到的一切，感受你的心跳和皮膚，進入越來越深的當下

3 2 1，深呼吸然後閉氣

三，二，一，把它放掉，做得很棒，現在讓呼吸回到正常節奏，享受你現在創造的體內環境，別忘了微笑和呼吸

體內感覺比較緊繃，心情不好時，一個微笑可以立刻讓三種，讓你感到快樂的荷爾蒙產生，接下來我們開始，十分鐘的冥想，冥想時，閉上眼睛

坐姿不用刻意，舒服醒神就好，不會睡著的話，躺直都可以，重點是意識必須要能感覺，明亮清醒，現在想象，自己是一片天空

任何感受或思想冒出來，都只是飄過的天空的雲，先開始察覺，腹部在呼吸的起伏，身體跟意識放鬆，我們當個觀察者就好

呼吸，呼吸的時候，注意到呼吸時，在腹部跟周圍，產生的所有感受，可以看到他的一些起伏，粗的時候也感覺到，他往外走

氣往外走時候的身體的感受

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，察覺跟感受，呼吸跟呼吸之間的，空白空間，如果有幫助的話，靜的時候，可以在心裡面說，靜

出的時候，也一樣，就說出就好了，呼吸回到虛空時，你也可以就直接說空就好了，最主要的是把我們帶進當下發生的一切，念頭來時繼續感受起伏的腹部就好

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，接下來我們嘗試新鮮的觀察法，試著有探索跟好奇的心態，在你觀察呼吸時，是從體內什麼中心點，來察覺這些感受，這個觀察者面積有多大，是什麼顏色

是軟的還是硬的，準確的地點在哪裡，如果你找到了這個位置，你有辦法抓住這個感覺，像是你的中心點嗎，是在你身體的哪個位置，哪個部位，它是在你的腹部裡面嗎

胸口 脖子 還是頭裡面，繼續試著抓住它，是不是好像感覺抓住到它過一陣子之後，它自己好像就會消失在虛空裡了，那它去了哪裡

接下來你會不會也觀察到，好像有另外一箇中心點出現，那這個就是新的中心點嗎，那所以到底這個，很久不變的觀察者，到底在哪裡，然後你在哪裡

每次呼吸時都試試看能不能找到，就是你可以觀察到這個呼吸的中心點，然後我們再繼續探索

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，如果忽然被念頭帶走也沒有關係，繼續回來調查就好，一開始驚慌大腦的過程，本來就是來來回回，有些人如果覺得很困難，不要氣餒

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，感謝觀看，專注力跟清晰度，短時間就可以進步很多，冥想的進步來自於認真程度，就算時間不長，也可以有非常大的好處，如果只有五分鐘的話

就這五分鐘，沒必要追求更長的時間，就這樣，能帶你做呼吸冥想，是我的榮幸，你可以在下面找到，我們LINE群組的連線，參加我們完全免費的

直播呼吸引導課程，如果喜歡的話，請幫我分享給你周圍的親朋好友，然後也請在我們留言裡面，說說你做完之後的感受，好了 謝謝收看

Yo, I'm Eddie. Today we'll do three rounds with two breathing styles. You'll get a boost of positive energy to bring more joy to life. First is Breath of Fire. Exhale forcefully through your nose, and let the inhale happen naturally. Like this. Second is Energizing Breath. Breathe in through your nose, out through your mouth. As you inhale, press your tongue to the roof of your mouth. Like this.

Now find a comfortable spot. You can lie down or sit. Let's get started. Three, two, one. Breath of Fire. Exhale forcefully through your nose.

You're doing great. Focus between your eyebrows.

Five more breaths. Energizing Breath. Breathe in through your nose. Exhale through your mouth.

Five more breaths. Breath of Fire. Almost there. Keep going.

Five, four, three, two, one. Breathe in deeply and hold. Tighten your body. Focus between your eyebrows. Send the energy upward. Keep holding. Three, two, one. Release. Hold for 30 seconds. Settle into stillness and relaxation.

Three. Two. One. Breathe in deeply. Hold. Three. Two. One.

Release. Get ready for the next round. Three. Two. One. Breath of Fire.

Energizing Breath. You're doing great. Keep breathing. Keep building that inner brightness.

Five more breaths.

Five. Four. Three. Two. One. Breathe in deeply. Hold. Tighten your whole body.

Send the energy upward. Keep relaxing. Keep holding. Three. Two. One. Release. Hold for 30 seconds.

Relax your whole body completely.

Three, two, one. Breathe in deeply and hold. Tighten your whole body.

Three, two, one. Release. Great. Get ready for the final round. Three, two, one. Breath of Fire.

Energizing Breath. Take quick, deep breaths. You're doing great.

Five more breaths. Breath of Fire. This is the last set of Breath of Fire. Focus between your eyebrows. Three, two, one. Breathe in and hold. Tighten your abdomen. Tighten your pelvic floor.

Three, two, one. Release. Hold for 45 seconds. Bring your awareness into your body. Notice everything you can feel right now. Feel your heartbeat and your skin. Settle deeper into the present moment.

Three, two, one. Breathe in deeply and hold.

Three. Two. One. Release. You're doing great. Let your breathing return to its natural rhythm. Enjoy the feeling you've created within. Remember to smile and breathe.

When your body feels tense, or you're feeling down, a smile can instantly trigger the release of three feel-good hormones. Now we'll begin a ten-minute meditation. As you meditate, close your eyes.

Don't force a particular sitting posture. Just stay comfortable and alert. If you can stay awake, you can also lie flat. The key is to keep your awareness bright and clear. Now imagine you are the sky.

Any feelings or thoughts that arise are just clouds drifting across the sky. Begin by noticing your belly rising and falling with each breath. Relax your body and mind. Simply be an observer.

Breathe. As you breathe, notice in and around your belly all the sensations that arise. Notice its rise and fall. As you exhale, feel the breath moving out.

Feel your body as the air flows out.

Please like, subscribe, share, and donate to support Mingjing and Diandian. Notice and feel between each breath the empty space. If it helps, as you breathe in, silently say "In."

As you breathe out, do the same. Simply say, "Out." As the breath fades into stillness, you can simply say, "Empty." The key is to notice everything happening right now. When thoughts arise, keep feeling your belly rise and fall.

Please like, subscribe, share, and donate to support Mingjing and Diandian. Now let's try a fresh way of observing. Explore with curiosity. As you observe your breath, from what point within your body are you noticing these sensations? How much space does this observer take up? What color is it?

Is it soft or hard? Where exactly is it? If you find that spot, can you hold on to that feeling, as though it were your center? Where in your body is it? In which part? Is it in your belly?

Your chest, neck, or head? Keep trying to hold on to it. Does it feel like, after you've held it for a while, it simply dissolves into emptiness? Where did it go?

Do you then notice another center appearing? Is this your new center? So where exactly is this unchanging observer? Where is it? And where are you?

With each breath, see if you can find the center from which you observe your breathing. Let's keep exploring.

Please like, subscribe, share, and donate to support Mingjing and Diandian. It's okay if a thought suddenly carries you away. Simply return to exploring. When you first begin training your mind, it's natural to go back and forth. If you find this difficult, don't be discouraged.

Please like, subscribe, share, and donate to support Mingjing and Diandian. Thanks for watching. Your focus and clarity can improve greatly in a short time. Progress in meditation comes from sincere effort. Even a short practice can bring great benefits. If you only have five minutes,

just use those five minutes. There's no need to aim for longer. That's all. Guiding you through this breathing meditation has been an honor. Below, you'll find a link to our LINE group. Join our completely free

live guided breathing sessions. If you enjoyed this, please share it with your friends and family. And in the comments, tell us how you feel after practicing. Thank you for watching.