10分鐘【做好夢】降壓助眠呼吸法 10min Guided Alkaline Breathwork

Hello 我是Ed，我們今天要做的是描述壓一個長吐氣的降壓力發電呼吸法，這種吐氣長的方式科學研究資料很清楚，可以放慢心跳降低血壓，然後就是基本上就直接降低壓力荷爾蒙，叫做Cortisol就是皮質純，這次的呼吸很簡單，就只是發電呼吸法的方式

鼻子靜，然後出的時候，嘴巴像是吹口哨一樣，慢慢地吹出去就好了，如果覺得說，用鼻子呼吸有困難的話，其實用嘴巴呼吸也可以，最主要就是

仔細聽著我的聲音一起做，把專注力都放在體感上，就呼吸的時候，把專注力放在體感上，然後做呼吸時，有念頭來的時候，或者說好累啊，還是說有什麼雜七雜八念頭

就看到時，就把它當一陣風放掉就好，讓它過，然後如果被念頭拉走的話，我們經常，我們人類就是被念頭帶走，沒有關係，就輕鬆地回到當下

也不用太自責，就你能回到，就現在這個當下，已經是最重要的，那我們就現在就開始吧，三，二，一

降壓力發電呼吸法，一，二，三，四

鼻子靜，吐氣時嘴巴像吹口哨一樣，1 2 3 4，記得一直感受呼吸時的體感，念頭來了也沒有關係，就再回來就好

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，三，二

一，我們吸氣，然後閉氣幾秒，現在輕鬆地把氣全部吐掉，然後只留一點點的氧氣在體內，我們閉氣一分鐘，體感就是我們的家，一直回到這個安全的避風港

開啟聆聽狀態，聽身體五感，持續自動流動的意識，意識不會一直停留在同個位置，它會一直移動，如果你的專注力被拉進一連串的念頭裡，像是念頭龍捲風一樣，注意到時就觀察

這個念頭，最後結束時是跑到哪裡去，三，二，一，吸氣，然後閉住氣，嘴巴閉上

呼氣的時候，發出這樣的聲音，準備下個回合，我們先把氣全部吐掉，3，2，1，第二回合

一 二 三 四

鼻子進 嘴巴出，呼吸的時候，體內有沒有什麼流動的感受

這個感受有特別往什麼方向嗎，繼續聆聽體內一直在移動的感受

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，三，二，一，我們吸氣，然後避氣幾秒，現在把氣輕鬆地吐掉，我們先避氣一分鐘

留在體感裡面，如果念頭一樣像龍捲風一樣，又快又亂，就標籤它，把一整個標籤成念頭龍捲風，就這樣它自己會消散

龍捲風一產生，然後我們可以在心中就再標籤一次，只要持續這樣，很快這串念頭就會自己消散了

3，2，1，吸氣然後閉住氣，然後我們一樣，像剛才吐氣的時候，就想想看，在身體哪個部位去共鳴

你想要發出什麼樣的共鳴，跟振動的聲音都可以

好，我們準備下個回合，我們先把氣全部先吐掉，三，二，一，三，一

二，三，四，一，二，三四

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，三，二，一，我們吸氣，然後閉氣幾秒

現在把氣輕鬆地吐掉，我們現在避氣一分鐘

優優獨播劇場——YoYo Television Series Exclusive，3，2，1，吸氣，然後閉住氣，一樣我們接下來吐氣的時候，就可以在身體裡面產生共鳴跟震動

例如說你剛才感覺震動的部位是在脖子，然後可以把這個部位轉換到胸口或是頭頂

OK 好，你今天做得非常好，接下來我們進入十分鐘的冥想，躺著跟坐著都可以，冥想時全身需要，百分之一百的放鬆，不用刻意很煎熬的，做的筆直

那不是冥想，那只是挺直身體而已，跟冥想沒有關係，我們姿勢，有任何的一些姿勢的一些規則，其實都只是讓我們的意識清醒而已，好 那我們首先先感受體內的，一種我活著或是我存在的那種感覺

就是你知道自己存在，就是有一種內容在，這是我們每刻都忽略到的一個，一個很震撼的一個真相，OK，好，首先我們先注意到自己，就是自然的鼻子

進出的呼吸，就不要刻意去控制呼吸，這會有點困難，就訣竅就是在於說，身體就要放鬆，鼻子放鬆，然後我們就是放鬆一切，然後讓呼吸自然的產生

然後我們的專注要放在，鼻孔的那個部位，就感受空氣進出時候的摩擦，進的時候注意到就好，然後出的時候，也注意到就好，像是進去的時候，你可以感受

鼻子能不能有點緊繃的感覺，出的時候，其實感覺也是有點不太一樣，像是你的鼻子進氣的時候，通常那個空氣會比較涼，那鼻子出的時候，空氣從體內出來，是比較稍微溫暖一點

所以你可以稍微試試看，感受那麼小小的差異，也可以，好，那如果感到身體有點緊繃，想控制呼吸的話，沒有關係就放輕鬆回來，然後繼續觀察

我們呼吸的進出

由 Amara.org 社群提供的字幕，請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，好，現在我們處於專注又放鬆的狀態，我們開始觀察呼跟吸結束的那一刻，跟就是每一個呼吸之間的那個空白的空間，所以接下來我們要做的就是，當你發現到我們吸氣的過程，當它結束的時候

在吐氣產生之前不是有個空白，那個空白還沒有任何內容，當它，這個當你的吸氣結束時，你就說空，在英文這個做法，其實叫做gone，就是不見的意思

就當某一個東西不見，所以就是說，你吸的時候，你吸有感覺吸吸吸，OK不見，你就說空，然後你在吐的時候，在吐吐吐吐吐吐

OK這個吐的感受又不見，就說空，其實就是我們在找所有的，從以前我們都是在找，東西產生一開始的時候，但是我們是反過來做，這個非常的強大，就是東西不見的時候

我們可以說gone，或者說空都可以，OK，那這個做法就非常單純，不用想象太複雜，那接下來的幾分鐘，就專注，就完全只專注空就好

就是呼跟吸的結束，然後也包括，它們中間的那個空間，其實就是你，它結束之後，中間就是有這個空間

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，由 Amara.org 社群提供的字幕，請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，OK 好 就這樣，那我們今天就用最完美的狀態迎接這一天吧，那我們平常過生活其實也可以練習就是Gone，就是這個空，Gone就是像走掉就不見的意思這樣

那就像我們平常走路啊，沒有在做什麼很多需要用大腦的東西，其實你就是可以觀察就是所有身邊的東西，它就都是有Gone或空的這個狀態，比如說有人在你前面走，走到你可以看到前面有人在走，那他忽然就轉角就不見了，那你基本上你就是可以說

那個人就不見了，所以那個人有個某個東西，在你的整個意識裡面不見的時候，你都可以說空，但任何無感都可以，比如說你也可以聞到某一個味道，那味道結束之後，你就說OK gone

那每個東西，它的結束的時間都不一樣，那就說你要放輕鬆的彈性的，讓它自然的產生，然後自然的離開，OK 好，那如果你今天喜歡我們的呼吸引導的話，那就請分享給身邊

你覺得壓力比較大的朋友，然後如果你有什麼一些問題，想要問關於呼吸法或冥想，也可以按贊或者留言，那個給我們鼓勵，也是很棒棒的哦，敘述裡面有我們的LINE群組的連結，那個如果有些什麼問題

就反正是到那裡去問我們就好了，嗯 好，那就這樣，謝謝咯

優優獨播劇場——YoYo Television Series Exclusive

Hello, I'm Ed. Today we'll do stress-relieving power breathing with long exhales. Research clearly shows that longer exhales can slow your heart rate and lower blood pressure. They also help lower the stress hormone called cortisol. This breathing exercise is simple. Just follow the power breathing technique.

Breathe in through your nose. Then, as you exhale, purse your lips as if whistling. Slowly blow the air out. If you find breathing through your nose difficult, breathing through your mouth is fine too. The main thing is to

listen closely to my voice and follow along. Focus on the sensations in your body. As you breathe, focus on how your body feels. During the exercise, when thoughts arise, like "I'm so tired," or any other random thoughts,

when you notice them, let them drift away like a breeze. Let them pass. If you get carried away by thoughts, remember, we often do. It's human to get swept up in thoughts. That's okay. Gently return to the present.

Don't be hard on yourself. Being able to return to this moment is what matters most. Let's begin. Three. Two. One.

Stress-relieving power breathing. One. Two. Three. Four.

Breathe in through your nose. Exhale with your lips pursed as if whistling. 1, 2, 3, 4. Keep feeling the sensations of breathing. It's okay if thoughts arise. Just bring your attention back.

Please like, subscribe, share, and donate to support Mingjing and Diandian. Three. Two.

One. Breathe in. Hold for a few seconds. Now gently exhale fully. Keep just a little air inside. Hold for one minute. Your body's sensations are your home. Keep returning to this safe harbor.

Begin to listen. Tune in to your five senses. Let awareness keep flowing naturally. Awareness doesn't stay in one place. It keeps moving. If your attention gets caught in a chain of thoughts, like a tornado of thoughts, observe it when you notice.

Watch this thought. Where does it go when it ends? Three. Two. One. Breathe in. Hold. Close your mouth.

As you exhale, make a sound like this. Get ready for the next round. First, exhale fully. 3. 2. 1. Round two.

One, two, three, four.

In through your nose, out through your mouth. As you breathe, do you feel anything flowing inside?

Does it move in a particular direction? Keep tuning in to the shifting sensations inside.

Please like, subscribe, share, and donate to support Mingjing and Diandian. Three. Two. One. Breathe in. Hold for a few seconds. Now exhale gently. Hold for one minute.

Stay with your body's sensations. If your thoughts are like a tornado, fast and chaotic, give them a label. Label the whole swirl "a tornado of thoughts." It will disperse on its own.

Whenever a tornado forms, silently label it again. Keep doing this. Soon, the chain of thoughts will dissolve on its own.

3. 2. 1. Breathe in and hold. Again, as you exhale like before, consider where in your body you'd like to feel it resonate.

Choose whatever resonance you like. Any vibrating sound is fine.

Okay. Let's get ready for the next round. Exhale fully. Three. Two. One. Three. One.

Two. Three. Four. One. Two. Three, four.

Please like, subscribe, share, and donate to support Mingjing and Diandian. Three. Two. One. Breathe in. Hold for a few seconds.

Now exhale gently. Hold for one minute.

YoYo Television Series Exclusive. Three. Two. One. Breathe in. Hold. Again, on the next exhale, create resonance and vibration in your body.

If you felt the vibration in your neck, try shifting it to your chest or the top of your head.

Okay, good. You've done very well today. Now we'll meditate for ten minutes. You can lie down or sit. During meditation, your whole body needs to relax completely. Don't strain to sit perfectly straight.

That's not meditation. That's just straightening your body. It has nothing to do with meditation. As for posture, any rules about how we sit are simply there to keep us alert. First, feel within your body that sense of being alive, of existing.

You know you exist. There's something there. It's something we overlook every moment— a profound truth. Okay. Good. First, notice the natural flow

of breath through your nose. Don't try to control your breathing. This can be a little difficult. The trick is to relax your body. Relax your nose. Let everything relax. Let your breath flow naturally.

Focus your attention on your nostrils. Feel the air brushing past as it flows in and out. Just notice it coming in. Then, as it flows out, just notice that too. As you breathe in, see if you can feel

a slight tightness in your nose. As you breathe out, the sensation is a little different. When you breathe in through your nose, the air usually feels cooler. When you breathe out, the air comes from inside your body and feels a little warmer.

Try noticing that subtle difference. That works too. Okay. If your body feels a little tense and you want to control your breathing, that's okay. Relax and come back. Keep observing

your breath flowing in and out.

Subtitles provided by the Amara.org community. Please like, subscribe, share, and donate to support Mingjing and Diandian. Now we're focused and relaxed. Let's notice the moment each exhale and inhale ends, and the empty space between breaths. Here's what we'll do next. Notice your inhale as it ends.

Before the exhale begins, there's a gap. That gap has no content yet. When it— when your inhale ends, silently say, "Gone." In English, this practice is called "gone." It means something has disappeared.

When something disappears, in other words, as you breathe in, feel the inhale continuing. Okay, it's gone. Silently say, "Gone." Then, as you breathe out, feel the exhale continuing.

Okay, that sensation is gone too. Silently say, "Gone." We're looking for all those endings. We've always looked for the moment something begins. Now we're doing the reverse. This is very powerful. When something disappears,

we can call it "gone" or "empty." OK. This practice is very simple. Don't overthink it. For the next few minutes, just focus. Focus only on that emptiness:

the end of each exhale and inhale, and also the space between them. Simply notice, once a breath ends, the space before the next one.

Please like, subscribe, share, and donate to support Mingjing and Diandian. Subtitles provided by the Amara.org community. Please like, subscribe, share, and donate to support Mingjing and Diandian. OK, that's it. Let's greet the day feeling our best. We can also practice noticing "gone" in daily life. That sense of emptiness. "Gone" means something has passed or disappeared.

For example, when we're walking or doing something that doesn't take much thought, we can observe everything around us. Everything has a moment of being gone or empty. Say someone is walking ahead of you. You can see them walking, then they turn a corner and disappear. You can simply note,

"That person is gone." So whenever a person or something else disappears from your awareness, you can note "empty." This works with any of the senses. For example, you might notice a smell. Once it fades, just note, "OK, gone."

Everything ends in its own time. So stay relaxed and flexible. Let it arise naturally and pass naturally. OK. If you enjoyed today's guided breathing, please share it

with friends who are feeling stressed. And if you have any questions about breathwork or meditation, you can leave a comment or a like. Your support means a lot to us. There's a link to our LINE group in the description. If you have any questions,

just ask us there. All right. That's all for today. Thank you!

YoYo Television Series Exclusive.